New Year, New YOU!

2016 is right around the corner, which means a fresh start is on your horizon!  What are you going to do for yourself next year?

Six months ago, I made a decision to improve my health, nutrition and fitness: I purchased T25 with a month of Shakeology and joined a challenge group.  It was hard and I struggled with making healthier decisions, but it was SO worth it!  The group offered so much support and accountability, and motivated me to push play every day on my workout.  I learned what it meant to eat clean, how to meal prep and saying "no" to junk food became easier each week.  I went from being tired most of the time, depressed and embarrassed of my appearance to a happier mom, wife and friend with more energy, confidence and a fit body!

  

You have to want to change, more than you want to stay the same.

Now my mission (and joy) is to help others change their lives for the better by improving their health and nutrition and creating new habits.  I am kicking off a NEW YEAR, NEW YOU challenge group January 4th for anyone ready to make a change!

This group is a closed online support and accountability group where I will help to match you up with the fitness program that meets your needs. Then each participant will be required to replace 1 meal a day with Shakeology for the duration of the 4 weeks. My goal is to teach you how to make clean eating a lifestyle change vs a crash diet. I will teach you how to fuel your body for energy instead of comfort, I will share meal plans, recipes, snack ideas and more with you. Each day you will log into the group to find a tip from me or another coach, accountability from others in the group and motivation to keep going when you would rather not.

The group is going to be a select group of motivated people who are ready to change! If you invest in the program, I will see you through til the end! There is no looking back! It's time to say goodbye to the old you and HELLO to a new YOU in 2016! Are you in?

~M

Fill out my online form.

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Easy Baked Pork-chops

These pork-chops are super easy to make and 21 Day Fix approved.  When I get tired of eating baked chicken, I like to switch over to baked pork-chops! 

I like to make my own seasoning (so I know exactly what I'm eating).  Most of the time I just throw seasonings together and hope for the best like my mom and nana used to do.  But for you guys I tried my best to measure what I used this time!

This blend has a good flavor and is quick to pull together.  You can store the excess in an air tight container to use again.

Ingredients:

- 1 tsp parsley flakes

- 1 tsp dried onion flakes (or onion powder)

- 1/2 tsp garlic powder (or minced garlic)

- 1/2 tsp sea salt

- 1/4 tsp ground thyme

- 1/4 tsp crushed Rosemary

- 1/4 tsp ground black pepper

- dash of red pepper flakes 

For the chops, spray a glass dish with olive oil, season them on both sides, then bake at 350 degrees for 30 minutes.

On the 21 Day Fix meal plan, this meal pictured equals one red (protein), one green (vegetable) and two yellow (carbs).  All the seasonings used are free.

~M

Get Into The [Fitness] Zone

Have you ever heard people talk about being "in the zone" or having a "runner's high"?  This is the moment in time when you are performing and feeling your best, referred to as flow state by sport psychologists.  While you are in this state, you are able to push your strength to its threshold.  You are able to lift more, jump higher, reach farther and run longer - all while enjoying yourself!

This flow state is the result of five chemicals known as neurotransmitters being released by your brain into the body, and acting as a sort of pain killer (dopamine, norepinephrine, endorphins, anandamide and serotonin if you would like to google them!).


Here are the three tips to getting yourself in the zone:

1. Challenge Yourself. If what you are doing (at-home workout, weight training, going for a run, etc.) is too easy or boring, you won't be able to reach a flow state.  Your attention will be most engaged when you are pushing yourself just above your current ability level.  I know personally, if I have done a workout before it is harder for me to focus and give it my all. I workout harder when I try new programs. 

2. Avoid Distractions.  Try to create an environment where you can avoid interruptions.  If you are at home, close the door, silence your phone, turn off the TV, and have your spouse watch the kids. (or you can distract them with TV or a new toy like I do!)  You know best what distracts you, and I'm sure you can think of a way to avoid it. 

3. Focus on the Task.  Submerge yourself completely into what you are doing.  Create clear process goals to help you stay in the moment. During or right before your exercise, set a clear goal such as one more rep, 5 more seconds, 2 more pounds, etc.  These small goals can help you narrow your focus, increase intensity and improve self-confidence. 


Have faith in your ability to push your limits, train yourself to instill these habits, and I know you will achieve your goals and increase your confidence.  I would love to hear how you get in the zone and your personal experiences!

~M

Holiday Spice Oatmeal

~M

The Master's Hammer and Chisel

"I’ve been involved in the fitness industry for 20+ years as a trainer, instructor, Les Mills national trainer, and health club owner. During the test group, my wife and I committed 100% to following The Master’s Hammer and Chisel without missing a workout and followed the nutrition plan exactly as we were advised by the program. NEVER has my body (nor my wife’s) undergone such a dramatic transformation. My results were so profound that I ended up competing in my first NPC physique competition at the age of 47 (after one round of the program). I placed 5th out of 10 in my division."





"We can’t say enough positive things about this program and what it’s going to mean for people. As a fitness professional, and as a result of our test group transformations, I now firmly believe that The Master’s Hammer and Chisel is the most effective 60-day fitness program ever created. The broad diversity of the many unique workouts combined with the dialed-in nutrition planning makes it a program for the ages. I know these are bold statements, but there’s no way for me to feel otherwise after seeing and feeling our results and so many others from the test group.

In terms of my history with fitness, I’ve been active and fit for most of my life. However, I fell off a bit after our son, Cole, was born in Jan 2014. Tammy and I also moved three times in the past 18 months, causing us to miss workouts and skimp on healthy nutrition more than usual. I softened and felt a bit “blah”. The same can be said for Tammy who also suffers from hypothyroidism and an autoimmunity disorder called, Hashimoto’s. She had largely healed many of her symptoms through a strict nutrition strategy prior to the program, but the program taught her portion control with her food (gluten free, dairy free, soy free). She also commutes 2 hours each way to NYC, working for a hedge fund, and tends to our 22 month old son, Cole, as much as possible. The Master’s Hammer and Chisel has become our ultimate game-changer for staying very healthy and fit, despite all the responsibility. We’ll never stop the lifestyle that it has taught us.

THANK YOU, Autumn Calabrese, Sagi Kalev, and Beachbody for the creation of this masterpiece. Tammy and I look forward to taking this program to the stratosphere. I believe every coach in the network has the ability to do the same. BECOME A PRODUCT OF THE PRODUCT like never before, and inspire the world." 
~Don and Tammy Murphy




For the very first time, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistance training system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.

We have an EXCLUSIVE Test Group starting January 4th. If you are looking for a comprehensive resistance training or muscle-sculpting program and crave a simple, flexible nutrition plan to help you reach your personal goals, this program is for you!

Complete this form to save your spot in the group! You can also purchase the program here.

~M