How an Accountability Partner Can Inspire Your Workouts

According to an article written in the Washington Post, 40 -50% of us make New Year's Resolutions.  Of those people, only 40% of us claim to have succeeded with sticking to those resolutions for at least six months.  The numbers drop consistently per week.  One study showed that only 77 % of us stayed on track for the first week, and that after two weeks, it drops even farther to just 71%.

The GOOD news is that those of us that DO make it to the six month mark, typically stay the course.  So, how do you make sure that YOU are in the 40% that crushes your New Year's Goals?

There's lots of tips for staying the course like setting realistic goals, keeping goals simple and measurable, and writing your goals down on paper.  But one of the BEST ways to ensure you stay accountable, is to hook up with an "accountability partner."

Your Accountability Partner should be someone that wants to reach the same types of goals that you do.  For example, if your goal is to live healthy and ramp up your workouts, then your accountability partner should have that same goal!

At Team Beachbody, I have met several like minded individuals that keep me on track daily.  I am surrounded with HAPPY people that lift me up when I am feeling down, push me when I want to give up, and help me when I'm looking for advice.

We have online Facebook groups for support, weekly conference calls and book clubs centering around self development.

You can use an accountability partner too!

1) Find a friend who wants to start their health journey with you
2) Put your plan together - what workouts will you do?  When will you do them?
3) Plan out your menus together - share healthy recipes & snack ideas.
4) MEAL PREP! - if you live near each other, have a MEAL PREP Sunday and spend some quality time with your buddy prepping your snacks and meals for the week.  If you don't live close by, share pictures with each other of your prepping.
5) TEXT each other before and after your workouts. Some times just knowing you are going to get that text message will push you into throwing on your workout clothes and getting to work.  And nothing feels better than bragging about your workout with an after workout selfie :)

Do you have an accountability partner?  If not, I'd love to help you!!  Come chat with me on my Facebook page or leave me a message below and we'll get started!

P90X3 - Week ONE - Creating The Habit

As I mentioned in my last post,  I've decided to blog my P90X3 (Power 90 Days Extreme - yes that is what P90X stands for!) journey so that others could get a feel for if the program would be good for them.  I also like the fact that writing the blog will help me track my results and I can take note of improvements in reps and form.  PLUS - it keeps me ACCOUNTABLE to myself.  Do you struggle with motivation?  FIND something to keep you accountable to yourself.  Keeping a diary of your workouts, pairing up with a friend for your workouts or joining a BeachBody Online Challenge Group (ask me if you'd like info on ours!) are super ways to ensure you stay committed!

So now that week one is in the books - here's a little summary of the program.  First off, I'm following the "Classic" schedule.  There are four different schedules that you can follow based on the outcome that you desire.

1) Classic - Total Body Fitness.  Traditional balance of cardio and resistance + standard Muscle Confusion will help you gain muscle, lose fat and increase mobility.

2)  Lean - The lean rotation is intended for those who are looking for a more toned look.  It's not necessarily better for weight loss.  (My first thought was this was the schedule to follow for weight loss so I wanted to share this info!) Both Lean and Classic can work equally well, but instead of muscle hypertrophy you'll target functionality, mobility and cardiovascular fitness.  You'll still gain some muscle, you'll still lose fat and you'll still get strong - you'll just stay lean.

3)  Mass - If you're looking to bulk up as opposed to getting ripped, follow the mass schedule.  On this program you'll have to eat A LOT because gaining muscles takes calories, probably more than you're used to.  (Follow the X3 nutrition guide that comes with the program - but calculate for gain rather than loss).

4)  Doubles - You should probably complete one round of P90X3 first, before taking on the doubles schedule.  Without a proper base, doubles will break you down beyond your body's ability to recover.  However, it can help to accelerate both fitness gains and weight loss for those who are ready for it!

Back to week 1 following the CLASSIC schedule:

Block 1 - you follow this rotation for Weeks 1-3

Day 1 - Total Synergetics
Day 2 - Agility X
Day 3 - X3 Yoga
Day 4 - The Challenge (Yikes)
Day 5 - CVX
Day 6 - The Warrior
Day 7 - Rest

Total Synergetics: Full body resistance workout featuring compound movements, which utilizes multiple muscle groups in every exercise. This was an intense kick off to start the program!  Workout included Push-Up/Side Arm Balance ( I was able to get through this but need to work on form), Crescent Chair (works your core and tough on the legs!) Pull-Ups (I still can't do a pull- up lol so I used resistance bands instead), Crunches, Squats, and moves with dumbbells.
Over all - I was able to complete all of the moves except the pull-ups, but really need to see improvement with form.  Since it was the first time I've done some of these moves, I had to watch Tony and his gang do a rep or two before doing it myself so I'm looking forward to doing this one again next week now that I know what the moves consist of.

Agility X:  Full body workout with "targets".  You'll need floor tape for this workout so read the guide that comes with the program BEFORE you're scheduled to do this workout so you can have your workout area ready.  The floor targets dictate movement.  This workout includes both aerobic and anaerobic energy and focuses on precision, power, flexibility, balance and strength.  As opposed to traditional cardio, the targeted movements force explosion, deceleration and proprioceptive adaptions leading to an increased ability to move effortlessly for extended periods of time.
I liked this workout because it was completely different from any workout I've ever done.  But I did not read the book prior to my 5 AM workout so I was not prepared and didn't have the tape targets on the floor. Because I was pushed for time I improvised and used imaginary targets. I'm interested to experience this one with the real targets on the floor next week.

The Challenge:  The workout is just like the name implies, CHALLENGING!  I knew this ahead of time, though because my son warned me haha.  The Challenge is nothing more than stacked push-ups and pull-ups in various forms.
For me, this workout is really tough because I don't have a ton of upper body strength yet.  I can get through the push-ups (but again, need to work on form) and I cannot do a pull-up at all.  For now, I modified and used resistance bands but next week I am going to try using the chair for assistance.  Here is a great video on how to use a chair for assistance with pull-ups that I found online! 

X3 Yoga - UGH.  I think I am just not made for yoga LOL.  I do not have much experience with yoga other than a class I have taken once or twice.  I really WANT to be good at yoga because it improves musculoskeletal flexibility, balance, stamina, body awareness and core strength.  (Plus you can find the cutest yoga pants online haha).
This round I had to do a lot of watching first, to figure out WHAT I was supposed to be doing.  I think I did more watching than doing.  There are 32 different moves crammed into this 30 minute workout. Thank goodness nobody was watching because I completely face planted when I tried THE CROW haha.  My favorite move came at the end - the Shavasana!  Can you relate?? Definitely will be interesting to see if I can get better with this and find a love for yoga.

CVX: Most awesome cardio workout!  CVX combines resistance with intervals in order to increase the impact across every energy system.  Basically this is cardio with dumbbells!  Great for strengthening the core.  I think this has been my FAVORITE workout so far.  Definitely feel the burn when you're done!  I was able to do this workout and follow them onscreen pretty well.  Only goal I am setting for next week on this one is perfecting my form and using more intensity.

The Warrior: Total-body workout! No Equipment! This is the workout Tony designed for the U.S. Armed Forces!!  (Now if that doesn't make you feel like a beast for completing it, I don't know what will!) This workout includes both upper and lower body resistance with core and cardio work.  Think Push-Ups, Squats, Lunges, Burpees and Think Drills.
This one is probably my second favorite workout!!  Was able to do most of the moves (still weak w/ push-ups and need to work on form) but will focus next week on perfecting form and increasing intensity now that I know the moves.

So there you have it!  What I've learned is that anyone can do this workout regardless of your fitness level, so long as you go at your own speed and modify when needed.  Even Tony says, "do your best and forget the rest".

Think you're too busy to workout?  Think again! If you'd like to join our online accountability group, contact me!  You can get the P90X3 Challenge Pack for an amazing sale price through January 31st!  Save over $60!!!!  Hurry!  You won't regret it!  Bring a friend or make some new amazing friendships within our group!  We want you!


Watch the P90X3 promo video here!


Make sure to follow this blog!  Next week I will get into the Science behind P90X and WHY it works. Plus - I'll keep you up to date with my own personal progress with the program.

Talk to you soon!

Sandy

Warrior Mom - - Taking on P90X3 -- And why YOU can too!

Ever wish you could feel and look healthier?  Have you tried "dieting" with little-to-no long term success?  Have you made countless New Year Resolutions to lose the weight by exercising and changing your eating habits only to fall off the wagon after the first few weeks?  If you've answered yes to any of these questions then don't worry -- you are NOT alone.

According to The University of Scranton Journal of Clinical Psychology, published December 13, 2013, the number one New Years Resolution for 2014 is to lose weight.  The study went on to report the following statistics:

http://www.statisticbrain.com/new-years-resolution-statistics/

News Years Resolution Statistics	Data
Percent of Americans who usually make New Year’s Resolutions	45%
Percent of Americans who infrequently make New Year’s Resolutions	17%
Percent of Americans who absolutlely never make New Year’s Resolutions	38%
Percent of people who are successful in achieving their resolution	8%
Percent who have infrequent success	49%
Percent who never succeed and fail on their resolution each year	24%

Age Success Rates	Data
Percent of people in their twenties who achieve their resolution each year	39%
Percent of people over 50 who achieve their resolution each year	14%
Length of Resolutions	Data
Resolution maintained through first week	75%
Past two weeks	71%
Past one month	64%
Past six months	46%

While these numbers are not very promising, there is hope for you (and me)!

Did you know the number one reason why people don't stick to a healthy eating plan is that they don't know HOW to eat nutritiously?  It can seem a daunting task….. measuring out your portions, understanding proteins, carbs, and fats, and figuring out how many calories you should be eating in a given meal.

Did you know the number one reason why people don't stick to an exercise plan?  Time --or lack of it.  This is followed by boredom or lack of variety in a given program.  Let's face it, running 3 miles a day on a treadmill in the winter when you start your resolutions in January can get monotonous, fast.  If you don't see immediate results, and you're anything like me, you're almost guaranteed to fall off of the DREADmill wagon!

So how do you combat these obstacles and ensure that you DON'T become a statistic for failure and instead, keep moving forward towards your health and fitness goals?  It's simple….find a program with Simplicity, Variety and Flexibility.

P90X3 is that program.  

Each workout is 30 minutes long.  (Time excuse no longer valid)

Each workout has VARIETY (Boredom excuse is no longer valid)

Nutrition Guide Included (Sticking to a nutrition plan has never been easier)

Still not sure if it's for you?  I can relate to that.  That's why I have decided to blog the entire 90 day workout, good and bad.  I am not a physical trainer, star athlete or experienced fitness instructor.  I am just like you.  I'm a 44 year old female who is just looking to get healthier in 2014.  I'm looking for results, and I want to be able to get them with a workout that is flexible, fun and that I can schedule into my day.  I work full time.  I have a family of four. I have come up with every excuse in the book.  But 2014 is about me and finally getting those results that I am looking for.  

If you want to join me on this journey, follow this blog and watch for daily updates!!  

If you want to get even CRAZIER and be a part of our Beachbody P90X3 Test Group, get in touch with me on how you can order your copy of P90X3 and do the program with us.  Our online support group will provide tips, guidance and motivation.  And you'll make some amazing friends.  You still have time! We kick off Jan 6th!

Get in touch with me here:  www.beachbodycoach.com/SandyGunger

Either way - I hope that I can inspire just one more person to take the first step in getting the results they've been looking for.

Here's to 2014!!

~ Sandy

T25 Verse Insanity (how Insane are you?)

Wow, it has been a LONG time since I've updated my blog but I have had so many questions centered around Shaun T's new kick ass workout program, Focus T25, that I felt the best way to answer those questions would be to send it out in a blog format and so here I am!

So let's get down to it!  The burning question seems to be "How is T25 compared to Insanity?"
As most of you know,  I had the privilege to listen to Shaun T at our Team on Fire Meeting at the Beachbody Coach Summit in Vegas right before the program was released to the general public.  Shaun was quick to let us know that there is no comparison between T25 and Insanity.  In short, they are two completely different programs.  Both programs are geared to get you the ultimate results you are looking for in your fitness journey and both programs have yielded amazing results.  So really, if you're torn between which program you would like to do, it's just a matter of preference.

What are the main differences in T25 and Insanity?

1) Program Length
  T25 is 70 days + the Gamma Phase for those who want to take the program one step further.
Insanity is 60 days

2) Length of Workouts
T25 is 25 minutes a day, 5 days on and 2 days off.  (Saturday is weigh in/measurement day and Sunday is 25 minutes of Stretch)
Insanity month one averages 30 - 45 minutes with a recovery week at its conclusion and month two averages 45 mins to an hour, and is 6 days a week with one rest day.

3)  What do you get with the workouts?
T25 includes 11 DVD's (+4 Gama DVDs if you upgrade)
Insanity includes 10 DVDs

4) What is the Scientific Premise of each program?
T25 focuses on Interval training and Strength Training
Insanity focuses on Interval Training

5) What equipment is needed?
Nada.  Both programs come with all equipment needed

6) What Supplements are needed?
Neither program requires any additional supplements, however for quicker results it is recommended that you drink Shakeology with each program.  P90X Results & Recovery drink is also a fantastic option for muscle repair and the Energy & Endurance (E & E) pre-workout drink will fuel up your workouts!

7) Is there any nutrition assistance?
Both T25 and Insanity come with a nutrition guide!  The T25 "Get it Done" Nutrition Guide shows you how to make smart, healthy choices so you get it done and see results. You don't have to overhaul your entire life to get results.  Just keep it real. Do what you can when you can.  But don't kid yourself - what you eat does matter!


Both programs recommend eating smaller portions, 5 times a day.  T25 makes it easy for you!  In the front of the nutrition guide is a 4-step calorie quiz to figure out if you should be eating 1200 calories or 1600 calories a day.  Once you determine you caloric intake, you can pick and choose from the recipes in the book to fill your daily calorie requirements.  HOW EASY is that???

So what program is right for you????

Well, this is where personal preference comes into play!  T25 was made for a broader audience and is made for all fitness levels.  The program is three phases.  The first phase, Alpha Cycle, focuses on the foundation and is 5 weeks long.  In this phase you'll learn correct form and build off of everything you learn. I LOVE this about this phase.  Shaun spends more time "teaching" in this program and really explaining what the correct form should look like and WHY it is important.  You start out slow and progress into harder moves, all the time being reminded of what your form should look like, what you should be feeling, and why it is important.  I've only done the program for one week and I've already learned so much.  For example, spreading your toes when your foot is on the ground will help with balance.  Shaun is the master of tips during this phase!  This is why it's great for beginners as well as more experienced people.  You really learn the correct way to do each move!

The second phase is the Beta Cycle and it focuses on the core and builds upon the moves that you learned during the Alpha phase.  The Beta Cycle adds in some muscle confusion by switching back and forth between muscle groups for a total body workout.

Lastly, you can purchase the optional upgrade phase, called the Gamma Cycle.  This is a four week cycle which focuses on strength with resistance training.  This is for those of you that just can't get enough of T25!

T25 also has a modifier so YES anyone, including YOU, can do it!  If you are just beginning your journey you can follow the modifier who keeps it low impact (yet high intensity) until you progress to the point that you can follow Shaun and the rest of his crew.

You'll see moves in T25 from Insanity, Asylum and Asylum II and even some moves that are new and specific to T25.  So NO, it's not Insanity crammed into 25 minutes.

Now let's talk Insanity....Insanity is just what you think....INSANE!  It's longer workouts, more days a week and does not include a modifier.  Don't get me wrong - if you LOVE intense cardio interval training with small breaks throughout the workout, then Insanity is for you!  You'll feel like an absolute beast when you finish and if you do the "Fit Tests" at the beginning, middle and end of the program you will be AMAZED at how much you improve, I promise =)

So there it is - YOU need to decide what's right for you.  I'm not going to lie, I am LOVING the 25 minute workouts in T25.  For anyone who ever had the excuse that they "don't have time" to workout - Shaun T just called you out!!!  Anyone can find 25 minutes to get it done!  So why not you????

So.......Where can you get it???

** If you want just the Basic T25 program (Alpha & Beta Cycles) for $119.85 click here:
T25 Basic DVD Set

** If you really want to step up your game and get FAST results, choose the T25 Challenge Pack.  With the challenge pack you get the Basic T25 program,  a month supply of Shakeology, a month Beachbody Club membership, and a spot in my challenge group where I will coach you and help you get through each day of the workouts.  GET IT NOW because the challenge pack is ON SALE through July for $180!!
T25 Challenge Pack

** Want the Gamma Upgrade for $59.85?  Click here:
Gamma Upgrade DVD Set

** Are you completely INSANE???  Would you rather the Insanity program for $119.85?  Click here:
Insanity 60 Day Total Body Conditioning Program

** If you really want to step up your game and get FAST results, choose the Insanity Challenge Pack for $205.  With the challenge pack you get the Basic Insanity program,  a month supply of Shakeology, a month Beachbody Club membership, and a spot in my challenge group where I will coach you and help you get through each day of the workouts!
Insanity Challenge Pack


I hope this breakdown of both workouts helps.  As I progress with T25 and learn more about it, I will be sure to share with you!  But for those of you that are ready to take the first step in getting healthy or just want to amp up your workouts, join my T25 Challenge Group kicking off July 8th!  Order now and I will add you to my group!!

Sandy

Welcome to Rocktober!!!!!

Ahhh Fall is here!!!!  Welcome to what I am calling ROCKTOBER!!  This month, I am going to ROCK my workouts, ROCK my diet and ROCK my business!!!  In fact, I am going to be drenched in ROCKS (Diamonds that is!)!!!!!

So I've set a couple goals that I am going to share to help me ROCK this month!

1) Add five new playlists to my Ipod.
- I need something new to ROCK my mojo!  Suggestions are welcomed!  But I need enough tunes to cover five new playlists so send me what you got!  I need to get these loaded into my phone tomorrow so they are ready for Week 1 of ROCKtober!

2) Find 5 new healthy crockpot meals, 5 new healthy under 30 minute meals for weekday dinners, and 5 new ideas for packing healthy lunches.  Again - suggestions are welcomed!!  The quicker the better because I'm going to plan out my meals and lunches for the week tomorrow!!!

3) Find five people that want to help me ROCKtober!  In other words, I want five accountability partners that also want to crush this month!  We'll push each other, lend support and exchange ideas!  Shoot me a message on my facebook page if you want to ROCKtober with me!!!

C'mon peeps.....say it with me....."I will NOT gain weight this holiday season!  In fact, I'm going to be ROCKING some new clothes for the holidays!!"

Now let's get to ROCKIN'!

Drenched in Diamonds!

I'm about to embark on another goal and what better way to stay accountable than to share with 500+ of my closest friends, right??  haha!  As many of you know this year has been my "work in progress" year.  It's funny, you get to a point in your life where you just need to find your "passion".  Sure, there are many purposes in our lives that we are very passionate about.  Think of all the roles you fill each and every day.  But by passion, I mean the one thing that is YOUR thing that makes YOU look in the mirror and fall in love with the person that looks back at you.

 My husband, for example, is passionate about baseball.  He has coached high school baseball players since before I met him.  I can remember my boys being the "bat-boys" for his teams when they were little.  He lives and breathes for the boys that he coaches and has made a huge impact on hundreds of young men's lives. He teaches them more than the game of baseball.  He teaches them about life.  It's amazing how they all have stayed in touch with him as they've moved on and graduated from college and started the next phase of their lives.  Nothing makes him smile more than a phone call from one of his past players.  That's the passion I was looking for.

Ironically, I stumbled upon my passion by accident!  I quit smoking and needed a habit to replace the habit.  I started running to lose some of the weight I gained when I quit smoking.  I joined a gym.  I ran a 5K.  I was proud of myself for making changes in my life that not only made me look better but also made me feel better and get healthier.  I was doing something I could be proud of.  I was leading by example for my kids.  I was showing everyone that I could do it, and that I could stick with it.  I began to see results.

In January of this year I found my passion.  A friend introduced me to Beachbody and the coaching business.  At first, I just wanted a discount on the Beachbody products.  I wanted to get on the Shakeology shakes (because I knew if I invested $$ in the shakes it would not only help me get the results I wanted but it would also motivate me to stick with my running workouts.) I started drinking the shakes and then decided to try the Insanity Beachbody workout program.  Best decision EVER!  I joined an Insanity Accountability group on facebook and met others doing the same workouts.  The encouragement and support on that page was amazing.  I met other Beachbody coaches that truly pushed me every day to be better.  When I wanted to skip a workout they were there to make me push play.  They believed in me because they knew if they could do it, then so could I.  So for 60 days straight I pushed play and pushed myself hard to stay committed to the program.  And then there was SUCCESS!

I was so motivated by my results and by the other Beachbody coaches that I decided I wanted to be THAT person!  I wanted to be the friend that motivated others to stick with their goals.  If I could do it, so could they.  So I started actively "coaching". By coaching, I mean sharing my journey with others and giving them the support to start their own journeys.  It has been nothing short of amazing.

October 1st my team will be kicking off our 90 day to Diamond Challenge. We have all committed to taking our businesses to the next level!!  We are going to be working hard to reach the Diamond Rank and grow our teams.  I know we will be successful because there are millions of people out there that are currently in the same "place" I was back in January of this year.  Millions of people that want to start their journeys but just don't know where to start.  And we'll be here to help them get started and push them along the way.  We're paying it forward.  And as everything comes full circle, we're going to find some diamonds in the rough that are going to realize that they too have a passion for helping others.  And they're going to jump on board with us and start the cycle over again.

So as my team takes this challenge and we work to be "drenched in diamonds", I challenge all of you to find YOUR passion.  Find something that you LOVE.  Something that you can be proud of.  And then pay it forward by helping someone else find theirs!

How many hats do you wear in a day???

I've totally ignored my blog as life and it's twists and turns took over.  Trying to manage everything from being a wife to being a mom, working full time, working part time and finding time to reinvent myself has proven challenging.  It seems like I can really focus on doing one of those tasks really well but the rest of them all fall by the wayside and while not ignored, they are not given the time and dedication that they should be given.
And so I've found myself really trying to find the right balance.  If it weren't for being home sick from the full time job, I would never have found the time to sit here and write this blog. So I'm looking for suggestions!  From all of you!  How do you balance everything?  How do give your time and energy to your spouse and children in the limited hours available at the end of the day?  Where do you draw the strength for your workouts and ME time that you deserve so that YOU don't get swallowed up in all of the different hats that you wear everyday?
I've decided to take Chalene Johnson's 30 day Challenge!  Have you heard of Chalene? Chalene is an "entrepreneur, TV fitness personality (Turbo Jam, Turbo Fire, ChaLEAN Extreme), clothing designer, author, motivational speaker, choreographer, wife, mother of two, and relatable girl next door" - everything I want to be when I grow up! =)
The "30 Day Push Challenge" teaches you to master organization and achieve your goals.  So for me, it's worth a shot.  Why not?  It's free!
If you're finding yourself in the same rut that I am then I challenge you to take this challenge with me! We can do it together and maybe at the end of the 30 days we'll be able to wear all of these crazy hats and still have time to reinvent ourselves!!