tag:blogger.com,1999:blog-66255374238824572024-03-28T01:51:11.852-07:00Best Self ProductionsHelping you become the strongest, most beautiful version of yourself: inside, then outBekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.comBlogger51125tag:blogger.com,1999:blog-6625537423882457.post-80908138889457920332019-11-21T07:58:00.003-08:002019-11-21T08:07:51.739-08:00Bring on the Barre! <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSYJ9KkdAFU4ick5C40XHBj_I7t-3gMMi_jd06oKGcyJINWz-0X0bSQIWbMiIPh9irehJY7TCmiaWMAlADUzQXFoV3x1pcyxcl6tPx1nYF0MG9i-RqitdtER9f8GjOxmwQ-UPgFGNgOQ/s1600/Barre.960.EN_-715x358.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="pure barre, barre, exercise, balet, workout, stretching, pelvic floor, postpartum, pregnancy, injury recovery, healing, balance, pilates, cardio, interval training, low impact, modify" border="0" data-original-height="358" data-original-width="715" height="196" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSYJ9KkdAFU4ick5C40XHBj_I7t-3gMMi_jd06oKGcyJINWz-0X0bSQIWbMiIPh9irehJY7TCmiaWMAlADUzQXFoV3x1pcyxcl6tPx1nYF0MG9i-RqitdtER9f8GjOxmwQ-UPgFGNgOQ/s400/Barre.960.EN_-715x358.jpg" title="" width="400" /></a></div>
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<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-large;">Holy Smokes!!</span><br />
<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-large;">You guys I am SO excited for our newest program launch!! </span><br />
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<span style="background-color: white; color: #757575; font-family: "trebuchet ms" , sans-serif; font-size: 15px;">Barre workouts have been one of the hottest fitness trends for YEARS, with devoted fans praising the way they sculpt and tone without lots of impact, while improving posture and flexibility.</span></span><br />
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<span style="color: #757575;"><span style="background-color: white; font-family: Trebuchet MS, sans-serif; font-size: 15px;">Before my wedding a few years ago ((and a few years before I knew anything about Beachbody!)) I got a discounted "Bride to Be" membership at a Pure Barre studio near me... and I was SO blown away by how the isometric movements truly tightened and toned my body in ways I'd never experienced before! </span></span></span><br />
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<span style="color: #757575;"><span style="background-color: white; font-size: 15px;">I was sad that I couldn't keep up my membership, but working full time, it just was too hard to make it to classes around their schedules, and the cost wasn't something that we really had room for in our newly-wed budget. </span></span></span><br />
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<span style="color: #757575;"><span style="background-color: white; font-size: 15px;">Fast forward to 2019, closing in on 2 years after I started my postpartum fitness journey after having my daughter... I'm still feeling the effects of pregnancy on my core, pelvic floor, balance, muscle strength imbalances, and more! <b>THIS PROGRAM is exactly what I've been waiting for! </b></span></span><span style="background-color: white; color: #757575; font-size: 15px;">But you don't have to be post-partum to get A TON of value and great results from this program! </span></span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><span style="background-color: white; color: #741b47; font-size: large;"><b>This program might be perfect for you if you:</b></span></span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;"><span style="background-color: white; color: #741b47; font-size: 15px;">experience back pain or stiffness</span></span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;"><span style="background-color: white; color: #741b47; font-size: 15px;">desire more flexibility</span></span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;"><span style="background-color: white; color: #741b47; font-size: 15px;">want a stronger core or better balance</span></span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;"><span style="background-color: white; color: #741b47; font-size: 15px;">are recovering from an injury or pregnancy</span></span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;"><span style="background-color: white; color: #741b47; font-size: 15px;">love to move and also desire low impact exercise</span></span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;"><span style="background-color: white; color: #741b47; font-size: 15px;">are simply looking for a new approach to your fitness routine! </span></span></div>
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<b><span style="font-family: "trebuchet ms" , sans-serif;">SO-- What Is Barre Blend?</span></b></h2>
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<span style="font-family: "trebuchet ms" , sans-serif;">Barre Blend is a new low-impact, high-intensity, and high-energy workout program from our very own barre expert, professional dancer, and <a href="https://www.teambeachbody.com/shop/d/BODStandalone?referringRepID=1454304" style="background: transparent; color: #2196f3; text-decoration-line: none;">3 Week Yoga Retreat</a> co-creator Elise Joan.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Elise has created the perfect fusion of ballet barre, Pilates, and cardio interval training, designed to help you burn fat and create a lean, toned physique.</span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">The workouts are 30–40 minutes a day, 5 days a week, for 60 days. Elise leads you through each workout in real time, which makes you feel like you’re in a high-end barre studio with a super-supportive community.</span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">It’s meant to be challenging, but as Elise says, you have to defy your limits if you want to define your body.</span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">To keep you inspired throughout the program, Elise has created Daily Motivation Cards that help you celebrate your achievements and cultivate a positive mindset-- which we all know is the foundation of true and lasting success! </span></div>
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What Kinds of Workouts Are Included in Barre Blend?</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmunJImMHGpexZSNYtYAKa7UesNq-vCVNVY9XMHGDM7N-sjNGoqXd1rgyvAKYS97kfCtz1uOXFtXanSTUnFK7yMWNcdyzxvqUjgX2EZ4TxWLV0g2xOmkJCUp5zxbfO-XTBsfzYuL4lpQ/s1600/barre+.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "trebuchet ms" , sans-serif;"><img alt="pure barre, barre, exercise, balet, workout, stretching, pelvic floor, postpartum, pregnancy, injury recovery, healing, balance, pilates, cardio, interval training, low impact, modify" border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmunJImMHGpexZSNYtYAKa7UesNq-vCVNVY9XMHGDM7N-sjNGoqXd1rgyvAKYS97kfCtz1uOXFtXanSTUnFK7yMWNcdyzxvqUjgX2EZ4TxWLV0g2xOmkJCUp5zxbfO-XTBsfzYuL4lpQ/s320/barre+.jpg" title="" width="320" /></span></a><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Elise takes inspiration from her years as a professional dancer and fitness instructor to design f<b>ull-body workouts that include high-rep, small-range movements and isometric holds, as well as compound exercises, targeted core work, and dynamic stretches.</b></span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Although each class is a total-body workout, Elise adds a special body-part focus each day for extra-targeted toning.</span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">And to make sure you get the best results possible, Elise adds cardio interval training to each workout to keep you engaged and active and feeling great the whole workout! <b>You'll definitely leave these workouts feeling more energized than when you started! </b></span></div>
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No Ballet Barre or Dance Experience Is Required!</span></h2>
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<span style="font-family: "trebuchet ms" , sans-serif;"><b>That’s right, you don’t need a ballet barre to do Barre Blend</b>. You can use the back of a strong and secure chair, your couch, a counter, or just about any sturdy household object that’s the right height.</span><br />
<span style="font-family: "trebuchet ms" , sans-serif;">You’ll use light weights and optional Beachbody Resistance Loops to bring the burn while strengthening and toning all over.</span></div>
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<b><span style="font-family: "trebuchet ms" , sans-serif;">And there’s no complicated choreography. Elise has chosen the perfect combination of graceful and effective moves to help us really get results without confusion! ...which you know I definitely will appreciate if you've ever seen videos of me trying to be graceful! </span></b></div>
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Who Is Barre Blend for?</span></h2>
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<span style="font-family: "trebuchet ms" , sans-serif;">Barre Blend is designed for <b>everyone</b>, of all ages and fitness levels. If you’ve never done a barre workout before, or if you’re just starting out, you can always follow the modifier who does a slightly easier version of each move while you get the hang of it! </span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">“Barre Blend is a low-impact program with high-impact results. It’s not only effective, but it’s safe to do every day. It strengthens and tones the body while helping to prevent injuries and improve stability, mobility, and flexibility.”</span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">She adds, “In creating Barre Blend I have seen definition and streamlining in my own body that I forgot was possible! This program will take you to the next level. It will challenge you physically, mentally, and emotionally. And I’m here to help you realize your full potential and live your best life.”</span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">“You will burn. You will sweat. You will smile. So get ready to find your bliss in the burn!”</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsdBMrquhrDyTgh-LvJso6KWRm2KrK-eooJx_XxPg-W3SnkRyXmr6QprATJLWJT9iNMUT1PoUiv8TATvBtJICobLg5NvZ_O2AMqmjG12bP7a0F4DKG8ZDjImbfHAxWueGWi1gvd8IR9A/s1600/ELISE+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "trebuchet ms" , sans-serif;"><img alt="pure barre, barre, exercise, balet, workout, stretching, pelvic floor, postpartum, pregnancy, injury recovery, healing, balance, pilates, cardio, interval training, low impact, modify" border="0" data-original-height="682" data-original-width="1024" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsdBMrquhrDyTgh-LvJso6KWRm2KrK-eooJx_XxPg-W3SnkRyXmr6QprATJLWJT9iNMUT1PoUiv8TATvBtJICobLg5NvZ_O2AMqmjG12bP7a0F4DKG8ZDjImbfHAxWueGWi1gvd8IR9A/s320/ELISE+3.jpg" title="" width="320" /></span></a></div>
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<span style="font-family: "trebuchet ms" , sans-serif;"><br />When Can I Stream Barre Blend?</span></h2>
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<span style="font-family: "trebuchet ms" , sans-serif;">*Offers go on sale December 16, 2019 (Coach-Exclusive Window December 3–15, 2019).</span><br />
<span style="font-family: "trebuchet ms" , sans-serif;">*VIP Early Access begins January 13, 2020.</span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">Stay up to date on the FREE preview workouts and giveaways that I will be sharing exclusively with those who sign up here!</span></div>
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<iframe frameborder="0" height="1128" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/e/1FAIpQLSet8zippIWSmJyRt_H-mmXRkJIQtxejZdE2j092hWHZstScFA/viewform?embedded=true" width="640">Loading…</iframe>Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-20499436112915652822019-10-19T04:01:00.000-07:002019-10-19T04:01:25.907-07:00Dutch Baby DeliciousnessA Dutch Baby is one of the easiest, most delicious, and crowd pleasing breakfast options out there!<br />
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With only a few ingredients, that you probably always have in your kitchen, this is one to print out (of just devote a tiny slice of brain space for... that's how easy it is!)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH0mC8N96ygPwkIc4UlKE8n8BBW8LVIWetJ3dj-yLm1A-bT04R7XQFWdkTR5zuRu68W3_onlbJyoeq4xc8JQYkRU1APZd5uXB_2Um9HDBnuBi-y5FASeP-5WAlGCN-kszpdvsp1cpKZg/s1600/IMG_5763.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1529" data-original-width="1600" height="380" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH0mC8N96ygPwkIc4UlKE8n8BBW8LVIWetJ3dj-yLm1A-bT04R7XQFWdkTR5zuRu68W3_onlbJyoeq4xc8JQYkRU1APZd5uXB_2Um9HDBnuBi-y5FASeP-5WAlGCN-kszpdvsp1cpKZg/s400/IMG_5763.jpg" width="400" /></a></div>
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INGREDIENTS</div>
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1 stick unsalted butter </div>
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6 eggs</div>
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1.5 cups whole milk</div>
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1.5 cups unbleached all purpose flour</div>
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1 tsp vanilla extract</div>
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1/4 tsp ground cinnamon </div>
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*lemon, maple syrup, fruit, and powdered sugar all optional and highly recommended</div>
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PREHEAT oven to 425</div>
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MELT butter in a 9x13 (I use glass, not sure if metal would work differently) pyrex</div>
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<span style="font-size: x-small;">--be careful! It's very easy to go from melting melting melting melting *looks away for 1 minute* BURNT on the butter </span></div>
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BEAT all the other ingredients together </div>
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POUR the batter on top of the melted butter</div>
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BAKE for 20-25 minutes until the side have PUFFED and are brown and the middle looks cracked and browned a little bit, but not dry.<br />
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Check out the pic again for the differences in the edge and middle colors to help you cook yours perfectly.... ohhhhhh YUM!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBQe8BkLixtKstBZAd27SExmwI1xvt5RaTJN9xlHD4jlygWq1B4hY2vwLZz2sno7RpjnucL9YkNx_m6t9GagUhvD4rQMwV9AV1LV2n8Rv66rOVcIJRg3S1juk8E__NiudLwlZxHdfTYA/s1600/IMG_5763.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="dutch baby, breakfast, brunch, recipe, casserole, brunch party" border="0" data-original-height="1529" data-original-width="1600" height="381" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBQe8BkLixtKstBZAd27SExmwI1xvt5RaTJN9xlHD4jlygWq1B4hY2vwLZz2sno7RpjnucL9YkNx_m6t9GagUhvD4rQMwV9AV1LV2n8Rv66rOVcIJRg3S1juk8E__NiudLwlZxHdfTYA/s400/IMG_5763.jpg" title="" width="400" /></a></div>
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When it comes out of the oven you need to be READY to eat! Have everything else prepped that you want for breakfast or brunch, slice that sucker and go! </div>
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I like to drizzle lemon juice on the entire DB before I cut it, and then set out the other adds for people to choose for themselves. </div>
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Anything that you'd put on a pancake or waffle is fair game here... </div>
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we use fresh berries, a dash of powdered sugar and a healthy (read as: generous) drizzle of maple syrup! </div>
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DEEEEEEELIGHTFUL Dutch Baby! Whether you're making breakfast for your family or a small group, this is a beautiful way to start your day :)<br />
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Happy Brunching!<br />
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-B<br />
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Want to learn how to balance your delicious meals with healthy ingredients (I swear all my suggestions don't include a full stick of butter ;) ) and build a better relationship of trust with your body?<br />
Let's chat about if my online wellness community could be what you're looking for!<br />
<a href="http://www.bit.ly/hitasisterup">Fill out this quick survey to start a conversation! </a>Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com1tag:blogger.com,1999:blog-6625537423882457.post-36814955176228136622019-07-25T11:22:00.001-07:002019-07-25T11:22:30.490-07:00Fast Food Survival Guide Let's cut right to the chase.<br />
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You're on the road... you're at the airport... you're STARVING... you either ate all your snacks already or you were in such a rush to get out the door that you didn't bring any with you in the first place... what are you supposed to do?!<br />
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<span style="font-size: large;">I'VE GOT YOU! </span><br />
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<span style="font-size: large;">Below you'll find a couple ideas form a few of the most common fast food joints in these United States! </span><br />
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Obviously not an extensive list, but let's also be honest... if you're looking at this, you actually do want me to tell you a healthy option and you already know that the fried anything isn't that choice ;)<br />
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Luh you. Cut the crap. Actually... don't cut it... skip it all together!<br />
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Want more ideas for how to live healthfully without it feeling like a total CHORE?! </div>
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Great! Us too! We're always sharing ideas, tips, motivation, and encouragement over in our virtual community... <a href="https://forms.gle/Kxf8X8bj6VUD8bgi8">let's chat about your goals </a>and see if our community could be the place for you become your best self too! </div>
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<span style="font-size: large;">Talk soon! </span><br />
<span style="font-size: large;">-B</span>Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com168tag:blogger.com,1999:blog-6625537423882457.post-50233986226570542182019-07-01T13:30:00.000-07:002019-07-04T07:00:45.457-07:00Morning Meltdown 100 Pricing Options <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;">
The countdown is OVER!!!!!!! The brand new <a href="http://www.bestselfproductions.com/2019/06/coming-soon-morning-meltdown-100-with.html" target="_blank">Morning Meltdown 100 program</a> is starting with VIP EARLY ACCESS on Monday July 1st to new and existing coaches!!!</div>
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As we approach the Exclusive Coach Window for the Morning Meltdown 100 launch, I wanted to make sure that you have a good understanding of all of your different package options for this program! Take a look below and please feel free to reach out if you have any questions at all!</div>
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What’s the Exclusive Coach Window?</h3>
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If <strong style="box-sizing: inherit;">you are already a coach</strong>, you will be able to purchase MM100 on Monday, July 1st!!</div>
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If <strong style="box-sizing: inherit;">you’re not a coach</strong> but you want to get your hands on MM100 as soon as possible, you will want to sign up as a coach on our team on July 1st. You can choose to work the business, be a hobby coach, or just do it for the discount! When you purchase your MM100 package and sign up as a coach at the same time, you’ll be able to waive the coach sign up fee.</div>
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And if <strong style="box-sizing: inherit;">you’re not ready to sign up as a coach</strong>, that’s totally okay! Your MM100 launch date is July 16th, and that will be the day you can finally purchase your package. The program will go live on July 29th and that is also the day our challenge group will start!</div>
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By purchasing your MM100 package during the Exclusive Coach Window (July 1-July 15), you will get:</div>
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<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">$20 off your package for a limited time only</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">A sneak peek of the first 10 MM100 workouts on BOD</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">5 Mini Meltdown prep workouts</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">Prep calendar</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">Program materials</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">Getting Started video</li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">Introduction to Morning Meltdown 100 Nutrition video</li>
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<span style="font-family: "trebuchet ms" , sans-serif;">This program is going to be HUGE! 100 workouts is A LOT.... but take a minute to check out this graphic above. Can you feel how positive Jericho and her energy is surrounding HEALTH as a whole?! This program is NOT going to be able hammering yourself for 100 days in a row. This program is going to push you to push yourself, but also teach you how to listen to your body more, become more in tune with what your muscles are really asking for, and show you the beauty in variety by mixing so many different styles of workouts together in one place! You can do this program in 100 days or 300 days, the question is simply: are you ready to commit?! </span></div>
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Let’s Talk Package Options!</h3>
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There are so many different options to order and I really want to help you pick out the package that is best for you! So take a look below and see what speaks to you, but remember that these links will not go live until July 1st. When you click on the link, it will take you to the coach registration page. Then on the second page of registration you will get to pick your MM100 package!!</div>
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<strong style="box-sizing: inherit;">I Already Have Beachbody on Demand (Completion Pack Links)</strong></h4>
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<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"><a href="https://www.teambeachbody.com/shop/d/MLTMegaPackComplete?referringRepID=580086" target="_blank">Morning Meltdown 100 with Shakeology & Performance Mega Completion Pack ($300)</a><span id="goog_1514540881"></span><a href="https://www.blogger.com/"></a><span id="goog_1514540882"></span></li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"><a href="https://www.teambeachbody.com/shop/d/MLTJerichoPackComplete?referringRepID=580086" target="_blank">Morning Meltdown 100 with Shakeology & Performance Jericho Completion Pack ($219)</a></li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"><a href="https://www.teambeachbody.com/shop/d/MLTDeluxePackComplete?referringRepID=580086" target="_blank">Morning Meltdown 100 with Shakeology & Performance Deluxe Completion Pack ($190)</a></li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"><a href="https://www.teambeachbody.com/shop/d/MLTChallengePackComplete?referringRepID=580086" target="_blank">Morning Meltdown 100 and Shakeology Basic Completion Pack ($130)</a></li>
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<em style="box-sizing: inherit;">There is also an <a href="https://www.teambeachbody.com/shop/d/MLTAccessoriesBundle?referringRepID=580086">accessories bundle </a>and a <a href="https://www.teambeachbody.com/shop/d/MLTStreamingAccess?referringRepID=580086">digital access only</a> package if you already have Shakeology and BOD.</em></div>
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<strong style="box-sizing: inherit;">I Do Not Have Beachbody on Demand (Challenge Pack Links)</strong></h4>
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<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"><a href="https://www.teambeachbody.com/shop/d/MLTMegaPackAA?referringRepID=580086" target="_blank">Morning Meltdown 100 BOD, Shakeology, & Performance Mega Challenge Pack ($330)</a></li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"><a href="https://www.teambeachbody.com/shop/d/MLTJerichoPackAA?referringRepID=580086">Morning Meltdown 100 BOD, Shakeology, & Performance Jericho Challenge Pack ($250)</a></li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"><a href="https://www.teambeachbody.com/shop/d/MLTDeluxePackAA?referringRepID=580086">Morning Meltdown 100 BOD, Shakeology, & Performance Deluxe Challenge Pack ($219)</a></li>
<li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"><a href="https://www.teambeachbody.com/shop/d/MLTMegaPackAA?referringRepID=580086">Morning Meltdown 100 BOD & Shakeology Basic Challenge Pack ($160)</a></li>
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<a href="https://www.teambeachbody.com/shop/b/fitness/morningmeltdown100?referringRepID=580086"><img border="0" data-original-height="594" data-original-width="589" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Y3kJfLDcjaPGB-HITRWu3aq2mq08a5j2tXcN4yNw5iwVczyEE2UuFOLhkNOeJAiMRcj3TwRnlvXfgYGhKq0PK6KZkwvjkA-jFU82kjzblvtQ7hB5XeiisSMTh4kWOnxe-fOOiDq73g/s640/Screen+Shot+2019-07-04+at+9.58.55+AM.png" width="630" /></a></div>
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What Makes This Group Special?</h3>
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I know you have the opportunity to pick who you want to be your Beachbody coach, and I’m so thankful and excited that you chose me. So I wanted to give you a little sneak peek as to what is going to make my Morning Meltdown challenge group different from anyone else’s!</div>
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As part of our challenge group and really getting the most possible out of this program, we are going to work on building your absolute BEST morning routine! I will be sharing different nuggets from different books and personal development that I have done over the years to really bring you the best of the best as far as creating that consistent positive start to your day! </div>
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I know that my morning routine is one of the most consistent parts of my life and it really helps me prepare for the day and get started on the right foot. So I want to help you create an incredible morning routine too! I’m seriously so excited to bring some of this training into our challenge group so that we can develop simple habits to improve your mindset and make your mornings really count!!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidFB-wow-PF57iBOHVoPkb93KwPv61lKPp4IqnkYP6FyZeLrNOibQ6_aa_dCsShELSv459ZGGBRVys3XeQBAo9nDtaygYoi7SEFeE82tIm8j3hakbqu6U6mnhE2NTt3Ow6M2LNNLWnJA/s1600/C47DFBB5-6C5F-4DE0-AC7B-AB63F20369E3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidFB-wow-PF57iBOHVoPkb93KwPv61lKPp4IqnkYP6FyZeLrNOibQ6_aa_dCsShELSv459ZGGBRVys3XeQBAo9nDtaygYoi7SEFeE82tIm8j3hakbqu6U6mnhE2NTt3Ow6M2LNNLWnJA/s400/C47DFBB5-6C5F-4DE0-AC7B-AB63F20369E3.jpg" width="400" /></a></div>
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...here's hoping I can improve this move by Day 100! </div>
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<span style="background-color: white; color: #111111; font-family: "usual" , "calibri" , sans-serif; font-size: 1.375rem;">So What Happens Next?</span></div>
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The MM100 launch date for coaches is July 1st and the program will be available for customer purchase on July 16th. The program goes live on Beachbody on Demand on July 29th and that is also the day we start our challenge group! The prep calendar will be available as soon as you purchase your program and will include 5 Mini Meltdown workouts and 10 workouts from the full program! </div>
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If you are interested in joining my Make Your Mornings Count support and accountability group, make sure you’ve filled out the form below. The requirements for the group are that<a href="https://www.teambeachbody.com/shop/enrollment?referringRepID=580086"> <span style="color: #0cc6a5;"><span style="box-sizing: inherit; transition-duration: 0.15s; transition-property: all; transition-timing-function: linear;">I am your coach</span></span></a>, you are committed to completing the program, and you are drinking either Shakeology or the Performance Line daily.</div>
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<iframe frameborder="0" height="520" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/e/1FAIpQLSf3EUAkXpej2qMvakKBjX90neM20X6MMZc3Os1KnSBLo1R4eQ/viewform?embedded=true" width="700">Loading...</iframe>
Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-76336809806966611182019-06-24T03:30:00.001-07:002019-06-27T04:04:56.575-07:00What do you want in a "protein bar?" <span style="font-size: large;">The age old question... "what protein bar do you recommend?!" </span><br />
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This comes up very often when people are traveling, sometimes when people have a planned busy day or late night, and all the time when we're talking about pool snacks and easy options to keep on hand to prevent a trip through the drive through lane!<br />
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<span style="font-size: large;">There are a few things to keep in mind</span> when you are scanning the shelves for a "good" protein bar option ((and these pretty much hold true whenever you're buying food that comes in a package instead of ingredients used to make food))<br />
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<span style="font-size: large;">1. You want to try to get the least processed option possible. </span><br />
This probably means checking out if your grocery store has any protein bars in the refrigerated section! Most of these options should be stored in the fridge long term but actually (according to the labels!) will be fine for a few days at room temp as well.<br />
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<span style="font-size: large;">2. You want to know what is in the ingredient label.</span><br />
If there are ingredients you can't pronounce, or compounds that you're pretty sure don't grow from the earth via plants or animals, that's probably a red flag that it's not your best option.<br />
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<span style="font-size: large;">3. You want to get some that you'll actually want to eat... but not TOO OFTEN. </span><br />
If you absolutely hate all things lemon, and the only option for the "best" bar is lemon meringue it's okay to grab a slightly less clean version that you'll actually enjoy. But here's the sticking point. We want most of our foods throughout the course of our week to be well rounded, produce based meals... and eating too many protein bars kind of gets in the way of the whole "eat real food" thing. So find something that will feel like an indulgence in a pinch... but don't plan your whole week's nutrition around them, got it?<br />
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<span style="font-size: large;">4. </span><span style="font-size: large;">When it comes to protein sources... </span>if you care about what you're putting in your body...<span style="font-size: large;"> you're going to have to do a little bit of your own digging.</span><br />
We try to stay away from bars that are made with Soy Isolate because it is super duper processed and there is <a href="https://www.goodhousekeeping.com/health/diet-nutrition/a20707020/is-soy-good-or-bad-for-you/" target="_blank">a lot of differentiating research about it's actual healthfulness</a>.<br />
General consensus:<br />
soy beans in their regular form (edamame) = good, soy extraction processes = not good<br />
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<span style="font-size: large;">5. Remember that nutrient breakdown matters! </span><br />
<b>Make sure you have a bar that has at least 12 g protein</b>... otherwise it's just a granola bar and it is more likely to spike your blood sugar and then cause a quick crash again as well!<br />
Something else to remember is that lot of protein bars contain A TON of processed sugar, and that can be an easy trap to get stuck in! <b>It is recommended that an adult not get more than 25 g of added sugar per day</b>, so if your protein bar has 22 g that's a pretty big red flag that it isn't ACTUALLY healthy!<br />
This can be tricky when sugars are naturally occurring vs added because all produce has some level of sugar (carbohydrates) that are naturally occurring and not necessarily "bad." A lot of labels are now including "added sugar" in addition to the "total sugar" which is helpful. Again, <b>if the sugar is higher but the ingredients are all whole foods, that's a safer bet than if it's high in sugar and also a bunch of stuff you can't distinguish! </b><br />
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<span style="font-size: x-small;">((I'm not cool enough for anyone to pay me to sponsor this, so this is just my opinion... If they link to an Amazon site, and you order them, I will earn something that doesn't cost you extra... because that's how the internet works in 2019... I think you already knew that)) </span><br />
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<span style="font-size: large;">ANYWHO-- let's cut to the chase! What should you buy?! </span><br />
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<span style="font-size: large;"><a href="https://amzn.to/2IKXjyA" target="_blank"><span style="color: #4c1130;">Perfect Bars</span></a> are the bees' knees, you guys! </span>Whole foods, delicious, need to be stored in the fridge but can travel pretty well. They are most cost effective if your Costco or Aldi sells them, but I know that a lot of grocery stores are carrying them these days!<br />
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<span style="font-size: large;"><a href="https://amzn.to/2WZ1iSl" target="_blank"><span style="color: #4c1130;">RX Bars </span></a> are a great "keep in your bag forever" option!</span> They don't need to be refrigerated, and are pretty delicious... they're a little sticky in your teeth, but if the alternative is grabbing a junk snack I'll always take sticky teeth ;)<br />
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<span style="color: #4c1130; font-size: large;"><a href="https://amzn.to/2Y9SG7U" target="_blank">Epic Bars</a> </span><span style="font-size: large;">are the best of a couple worlds! </span>Epic has varieties that are similar to RX bars, some that are "Performance" bars, and then they also have various jerky bars! I'm a big fan of jerky for an easy to keep on hand travel snack, and having individually packaged and sealed servings of different meats is seriously awesome! They have bison, venison, turkey, beef, salmon... all sorts of flavors and sources and all the ones that I've tried have been delish!<br />
<a href="https://www.teambeachbody.com/shop/b/nutrition-supplement/beachbar?referringRepID=580086" target="_blank"><br /></a>
<span style="color: #4c1130; font-size: large;"><a href="https://www.teambeachbody.com/shop/b/nutrition-supplement/beachbar?referringRepID=580086" target="_blank">Beach Bars </a></span>have one of the best calorie to protein to sugar ratio on the market, are super tasty!<br />
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<span style="font-size: large;">This list could be a mile long because there are A TON of really great options out there these days...</span> these couple of ideas are a reference point for how to check out the ingredient labels of the ones that you are looking at in the store or online ((and also, the first 3 are all available at Target! So when you're stocking up on all your other stuff, they're super easy to toss in your cart!)).<br />
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<span style="font-size: large;">Lean into whole food ingredients. </span><br />
<span style="font-size: large;">Make sure you recognize what's on the label. </span><br />
Don't rely on them for sustenance... but always have one on hand in case you're stuck somewhere and tempted to make a not so healthful choice!<br />
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Have questions about how to pack your best travel cooler?! Want to work toward your health, fitness, or general wellness goals this Summer?!<br />
Let's chat!<a href="http://www.bit.ly/hitasisterup" target="_blank"> Fill out this form and I'll be in touch soon! </a><br />
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<span style="font-size: x-large;">Talk soon, </span><br />
<span style="font-size: x-large;">-B</span>Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-88189671769188182252019-06-18T02:57:00.002-07:002019-06-18T03:04:17.759-07:00BA Banana Bread<span style="font-size: x-large;">This Banana Bread recipe is simple, easy, and DELICIOUS! </span><br />
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<span style="font-size: large;">Chances are, you have everything at home already, too! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfyBDHcls7cwlhCqCODdZbUb0IwLJ6YR7Wx3J78AoJarrFlqP3GXlJtU17JWpC9Hr2Ml-D9t9RfDMql29nrqMn6NW9ykaENbJnbfym1gqvoasXLoULF5gwLnJylQkNtbzUJ-1lA8zSDg/s1600/IMG_3157.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfyBDHcls7cwlhCqCODdZbUb0IwLJ6YR7Wx3J78AoJarrFlqP3GXlJtU17JWpC9Hr2Ml-D9t9RfDMql29nrqMn6NW9ykaENbJnbfym1gqvoasXLoULF5gwLnJylQkNtbzUJ-1lA8zSDg/s320/IMG_3157.jpg" width="320" /></a></div>
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<span style="font-size: x-large;">BA Banana Bread</span><br />
(listed in the order I dump them in the bowl and stir them together)<br />
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<span style="font-size: large;">3/4 cup raw sugar </span><br />
<span style="font-size: large;">1/3 cup organic whole milk*</span><br />
<span style="font-size: large;">1/4 cup fractionated coconut oil**</span><br />
<span style="font-size: large;">1 egg</span><br />
<span style="font-size: large;">1 tsp baking soda</span><br />
<span style="font-size: large;">1/2 tsp salt </span><br />
<span style="font-size: large;">1.5 cups unbleached, all purpose flour (I use <a href="https://amzn.to/2Rjfcsq" target="_blank">King Arthur's</a>)</span><br />
<span style="font-size: large;">big shake of ground cinnamon</span><br />
<span style="font-size: large;">3 ripe bananas, well mashed</span><br />
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<span style="font-size: large;">Grease a loaf pan with some of the fractionated coconut oil</span><br />
<span style="font-size: large;">Bake at 350 for 45 minutes</span><br />
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<span style="font-size: large;">Cool on a rack, flip out, slice one piece at a time to keep it moist and enjoy! </span><br />
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*I know some people don't do dairy... I'm sorry about your loss. I don't have a good suggestion for substitutions. Also, if you've followed me for any length of time, you know that I'm <a href="https://gimletmedia.com/shows/science-vs/o2hoag" target="_blank">not a stickler for Organic labels </a> BUT milk is one of those areas that I absolutely am! The difference in taste is HUGE, and all it takes is one bad dive down the rabbit hole of learning about non-organic milk to turn your stomach over. So anyway, I think you should use real milk if you don't have dietary restrictions, and I think it should be in it's most natural state (full, good fat) and Organic.<br />
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**If you don't have <a href="https://amzn.to/2ZtThBx" target="_blank">fractionated coconut oil</a> or know <a href="https://www.healthline.com/nutrition/fractionated-coconut-oil#section7" target="_blank">why it's good for you</a>, you can melt down the same amount of regular<a href="https://amzn.to/2MTu5mE" target="_blank"> unrefined coconut oil</a> or melt down the same amount of butter....<br />
<span style="font-size: large;">BUT FOR ALL THAT IS HOLY PLEASE STOP BUYING CANOLA (("vegetable")) OIL, PEOPLE! Why?! <a href="https://www.youtube.com/watch?v=Cfk2IXlZdbI" target="_blank">Watch how it's made</a> and then go light it on fire. </span>Well actually don't light it on fire because there <span style="color: #444444; font-family: Trebuchet MS, sans-serif;">might be an explosion.</span><br />
<span style="color: #444444; font-family: Trebuchet MS, sans-serif;">The "plant" is a GMO weed that was created to reduce the amount of dangerous Erucic acid <span style="background-color: white;"><span style="font-family: "times" , "times new roman" , serif;">present in the extracted matter. The claim that Canola (stands for "</span><b style="font-size: 16px;">Can</b>adian <b style="font-size: 16px;">O</b>il <b style="font-size: 16px;">L</b>ow <b style="font-size: 16px;">A</b>cid" not an actual plant) has a lower saturated fat level than other oils and is therefore "healthier" is <a href="https://www.marksdailyapple.com/saturated-fat-healthy/" target="_blank">debatable in nutrition circles </a> and also not a good enough reason to consume something that's made the way that <a href="https://www.youtube.com/watch?v=Cfk2IXlZdbI" target="_blank">Canola oil is made</a>. </span></span><br />
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<span style="font-size: x-large;">Talk soon! </span><br />
<span style="font-size: x-large;">-B</span>Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-41853873762896704862019-06-17T03:30:00.003-07:002019-06-21T03:35:44.694-07:00Coming Soon! ...Morning Meltdown 100 with Jericho McMatthews<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Have you heard the news?!</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">There is a brand spankin' new workout series launching this Summer and we are going to have you covered with everything you'll need to ROCK. IT. OUT!</span><br />
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<a href="https://forms.gle/vBabDaRWMejzLNXH7" target="_blank"><img alt="morning routine, morning meltdown 100, morning workout, results, fitness, lulu lemon, jump, beachbody, super trainer, jericho, weight loss, build muscle" border="0" data-original-height="385" data-original-width="332" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIdXl1NUFxUcOFP6UJGLOHScI5pm_WVf0FrfKiN91BAMJXRS6Rk3imgQ_aDCRVaMuRbkoBHVxZHwd_HWpdbLyCNRLvP6qFtPNXLSeLx9R9QM8pNl83Fmap9gLXZAo-JAbnbY0eEUXNNQ/s320/Screen+Shot+2019-06-03+at+8.57.25+PM.png" title="" width="275" /></a></div>
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Something I love about Beachbody is that they are always innovating and creating new programs to keep my body from hitting a plateau! I love being able to challenge myself in new ways and to be able to offer my clients new ideas and strategies to bust through any plateau!</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">This program is coming at THE PERFECT TIME because it’s Summertime and we all want a workout that is fast paced, is going to challenge us, and is going to be FUN!! Morning Meltdown is just that program! It builds on itself each week, and with 100 different workouts ((and that doesn't even count the prep workouts!)) and live music BUMPING, we are going to have so much fun working out together! </span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">Jericho McMatthews, Beachbody’s super trainer for this program, is AMAZING! You may remember her from </span><a href="http://www.bestselfproductions.com/2016/10/core-de-force-what-is-it-what-can-you.html" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">Core De Force</a><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">, and she is bringing her uplifting and encouraging attitude with her into these booty kicking workouts! Jericho is a mom, a fitness enthusiast, a kind spirit, and has seriously the best attitude! I can't wait to get started with this!!!</span><br />
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<a href="https://forms.gle/vBabDaRWMejzLNXH7" target="_blank"><img alt="morning routine, morning meltdown 100, morning workout, results, fitness, lulu lemon, jump, beachbody, super trainer, jericho, weight loss, build muscle" border="0" data-original-height="388" data-original-width="387" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4TLIeHHm8FcFdF1fGUgDSpH0vJ2kRC1396p_0Xc5esdjlgxYqoSbCKnRKLrhQhpCH6h_plvoaihoUd9C4J7KoZfYuthtybNwK3D7v_YJClgTZwh7BgiSp2NPgrMqdiZvsRT5Nh9eZeQ/s320/Screen+Shot+2019-06-03+at+8.57.06+PM.png" title="" width="318" /></a></div>
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<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif;">The Morning Meltdown 100 program is going to be fun, challenging and doable for EVERYONE-- regardless of fitness level! The program is GREAT! So let me take some time to give you the full details on what you can expect!</span><br />
<span style="background-color: white; color: #111111; font-family: "usual" , "calibri" , sans-serif; font-size: 1.375rem;"><br /></span>
<span style="background-color: white; color: #111111; font-family: "usual" , "calibri" , sans-serif; font-size: 1.375rem;">What is MM100?</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Morning Meltdown 100 is designed to help you dig in and unlock the best version of yourself by committing to completing 100 workouts!!! It might sound crazy, but I promise that with the right encouragement and accountability YOU CAN DO IT! ((this doesn't mean completing them 100 days in a row!))</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />Every morning, Jericho is going to lead us through a 20-30 minute workout that can help you rev up metabolism, burn fat all day, and build your best body ever — all working toward helping you live your BEST LIFE!!! And that's the goal, right?! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />The workouts are everything from HIIT circuits, to resistance, active recovery, mobility, and more! The workouts are short enough to fit into your day (Yes! The goal is the morning, but they'll be effective wherever you're consistent with them) and the variety means you won’t ever get bored!<br />Most importantly, these 100 workouts give you 100 opportunities to work on yourself — and if you're willing to dig in... you can really reap the rewards of working out in the morning!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />So many people claim that they "don't have the time" to workout... or don't have the space in their mornings to exercise before work. As I type this to you, I was up at 4:30 this morning. Yes, that means that I went to bed earlier. Yes, that means I'm not up to date on the juiciest TV drama... but I will have personal reading, some work, my workout, and a shower all behind me before my toddler wakes up! You can get up 30 minutes earlier to make time for a workout too! The positive effects that will reverberate through the rest of your life because of that small choice are HUGE! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />If you read any article on the routines of successful CEO’s, almost every single one will include waking up early and exercising regularly as part of their routine! Most combine the two! ...so I think we are onto something here… RIGHT!?</span><br />
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<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://forms.gle/vBabDaRWMejzLNXH7" target="_blank"><img alt="morning routine, morning meltdown 100, morning workout, results, fitness, lulu lemon, jump, beachbody, super trainer, jericho, weight loss, build muscle" border="0" data-original-height="1600" data-original-width="1457" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI_gJcpggtovbdY6nCaUGYnHc_X62S4xkU0GBnoJhAPiz2gBsUnSK1aVTkrWBtFJ4ngFUF_d8ak-olY3JdoTXTrHiEG62QOEePxyoITrdqXBZqCjnlZWRdJLBU0UFh62JcbXdK5UlEzg/s400/IMG_2136.jpg" title="" width="363" /></a></span></td></tr>
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<tr><td class="tr-caption" style="font-size: 12.8px;"><a href="https://forms.gle/vBabDaRWMejzLNXH7" target="_blank"><span style="color: black;">I worked out with Jericho at a Beachbody Super Saturday event...</span></a><br />
<a href="https://forms.gle/vBabDaRWMejzLNXH7" target="_blank"><span style="color: black;">and am so excited to workout with her at Summit in a few weeks!</span></a></td></tr>
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<span style="color: #111111; font-family: "usual" , "calibri" , sans-serif;"><span style="background-color: white; font-size: 1.375rem; font-weight: 400;">Did I Mention the Live DJ??!</span></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small; font-weight: normal;"><br /><br />Music plays a huge role in this program!! For the first time in Beachbody history, each workout is set to a heart-pumping BPM (beats per minute) playlist mixed by a live DJ... how fun is that?! <br /><br />“Working out with the DJ feels like a party! You’ll have fun, live in the moment, and connect to the workout like never before,” says Jericho.<br /><br />Between the upbeat mixes and Jericho’s energy, you’ll have all the motivation you need to give every morning sweat session 100% effort!</span></h3>
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Is This Program Right For Me?</h3>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">You bet! We will discuss your personal health and fitness goals one on one to make sure, but this program is a great option for you if you are interested in:</span></div>
<ul style="background-color: white; box-sizing: inherit; color: grey; margin: 0px;">
<li style="box-sizing: inherit; line-height: 1.8;"><span style="font-family: "arial" , "helvetica" , sans-serif;">toning up, losing weight, and building muscle</span></li>
<li style="box-sizing: inherit; line-height: 1.8;"><span style="font-family: "arial" , "helvetica" , sans-serif;">avoiding or getting over a weight-loss plateau</span></li>
<li style="box-sizing: inherit; line-height: 1.8;"><span style="font-family: "arial" , "helvetica" , sans-serif;">short, at-home workouts (and a variety so you don’t get bored!)</span></li>
<li style="box-sizing: inherit; line-height: 1.8;"><span style="font-family: "arial" , "helvetica" , sans-serif;">turning morning workouts into a habit</span></li>
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<a href="https://forms.gle/vBabDaRWMejzLNXH7" target="_blank"><img border="0" data-original-height="479" data-original-width="477" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQVsnAD8gbXtNMVhLQA4p0HaGRPuuxIF3TanXg4qJoRQrXTR-wCzOKmugMqkz8WMnnR9jtBm2c19Lju93V3Tx9cPjylpIJbk310e5GIqEbBtrF1U9TPPYqK_nSvyl1UFwtzfYEuZqS_A/s400/Screen+Shot+2019-06-17+at+5.51.59+AM.png" width="395" /></a></div>
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Testimonials from the MM100 Coach Test Group</h3>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">A select group of Beachbody coaches were chosen to test out the MM100 program over the past few months. I can tell you honestly that everyone is LOVING this program and the results they are getting!! Here are just a few photos and testimonials that I wanted to share with you! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAZtbwDxmESFZHECpsdlllsGm5G2WagMva-Z-LYTmmXTfQ9RlRDt1iVy2DKNzftA5Ki0jHwpv3LgsNEOkwLPvWRbPKpPQr5LLoMzI_FinEEXynhuzLUT9ckRpgF-IuKXQ00rWp55mM5Q/s1600/Screen+Shot+2019-06-17+at+5.53.49+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="554" data-original-width="550" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAZtbwDxmESFZHECpsdlllsGm5G2WagMva-Z-LYTmmXTfQ9RlRDt1iVy2DKNzftA5Ki0jHwpv3LgsNEOkwLPvWRbPKpPQr5LLoMzI_FinEEXynhuzLUT9ckRpgF-IuKXQ00rWp55mM5Q/s400/Screen+Shot+2019-06-17+at+5.53.49+AM.png" width="393" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9Xp3PnKW-YFqn-A3Vtkzfjx0Fh_JAnkvKZXqimH_tY3BwapKPPKuqe59y4M0QwMLlRJt8gwk3pSlttrN5wRiYfzK5KTtO4LAC8DEUqzTI-sTcIsMZ6qHf0s80C29PxCV-4DQgp-yUQw/s1600/Screen+Shot+2019-06-17+at+5.54.58+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="466" data-original-width="475" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9Xp3PnKW-YFqn-A3Vtkzfjx0Fh_JAnkvKZXqimH_tY3BwapKPPKuqe59y4M0QwMLlRJt8gwk3pSlttrN5wRiYfzK5KTtO4LAC8DEUqzTI-sTcIsMZ6qHf0s80C29PxCV-4DQgp-yUQw/s320/Screen+Shot+2019-06-17+at+5.54.58+AM.png" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><span style="background-color: white; color: grey;">“This last week every time I’ve seen a video of myself I’m like </span><span class="_5mfr" style="background-color: white; box-sizing: inherit; color: grey;"><span class="_6qdm" style="box-sizing: inherit;">😱</span></span><span class="_5mfr" style="background-color: white; box-sizing: inherit; color: grey;"><span class="_6qdm" style="box-sizing: inherit;">😱</span></span><span class="_5mfr" style="background-color: white; box-sizing: inherit; color: grey;"><span class="_6qdm" style="box-sizing: inherit;">😱</span></span><span class="_5mfr" style="background-color: white; box-sizing: inherit; color: grey;"><span class="_6qdm" style="box-sizing: inherit;">😱</span></span><span style="background-color: white; color: grey;">how is that ME?! Neverrrrr have I ever felt this freaking INCREDIBLE!!! Also decided to do a throwback for grins, and thanks to Beachbody after seven years of marriage and two kids we look better now than on our honeymoon.”</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSJ7HealLt6jS4xeGDJkZa_CrOW9uhdHuKsAHYACgwXnDJKsjkzYvO9N2h12QhICoHM6Hp9s_ie992LKa5cgScVoy0BOzFiYBZ7L6Cyf9x0UPId7B4bo3VSv49DNwbtc0uznPVWc_viw/s1600/Screen+Shot+2019-06-17+at+5.55.12+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="494" data-original-width="494" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSJ7HealLt6jS4xeGDJkZa_CrOW9uhdHuKsAHYACgwXnDJKsjkzYvO9N2h12QhICoHM6Hp9s_ie992LKa5cgScVoy0BOzFiYBZ7L6Cyf9x0UPId7B4bo3VSv49DNwbtc0uznPVWc_viw/s320/Screen+Shot+2019-06-17+at+5.55.12+AM.png" width="320" /></a></div>
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<span style="font-size: x-small;"><span style="font-family: "arial" , "helvetica" , sans-serif;">“I have always considered my upper body to be weak. I even struggles carrying my daughter around for longer periods of time. This weekend, we walked around the outlet mall near our house and she was getting hot and didn’t wanna walk and wanted to be carried. Typically my husband does it bc my arms get tired after like 5-10 mins. This weekend I was able to carry her myself. It may not seem like a big deal but to me it was. Especially since she cuddled in and laid her head on my shoulder...I just can’t get enough of this program.”</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhByv_1kDpGQjsUM56m0e97CgyjvopjriOhAPuIDZidpO89eqXTGwEjXre_ITt_U7McKLnYAHz1vZP2s5Vrw8XTXgMhe9z6BYbYl9f_Cm49grbnO3VJWL-XhrJjqYH1a-__D0ghThEWGQ/s1600/Screen+Shot+2019-06-17+at+5.55.21+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="448" data-original-width="514" height="277" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhByv_1kDpGQjsUM56m0e97CgyjvopjriOhAPuIDZidpO89eqXTGwEjXre_ITt_U7McKLnYAHz1vZP2s5Vrw8XTXgMhe9z6BYbYl9f_Cm49grbnO3VJWL-XhrJjqYH1a-__D0ghThEWGQ/s320/Screen+Shot+2019-06-17+at+5.55.21+AM.png" width="320" /></a></div>
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OKAY!!!! When Can I Start?</h3>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Morning Meltdown 100 officially launches on Beachbody On Demand <span style="box-sizing: inherit;">October 1, 2019. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="box-sizing: inherit;">BUT THANKFULLY.... </span><strong style="box-sizing: inherit;">VIP Early Access begins July 29, 2019</strong> and we will be able to get started with the prep workouts together starting on <b>July 1st!! </b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: grey;">A PREVIEW WORKOUT will be available starting June 24th! </span></b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><a href="https://forms.gle/HiXmU6xHXwzBAGxv9" target="_blank"><span style="color: #e69138;">Shoot me your info and I'll connect you with it when it launches! </span></a></b></span></div>
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<span style="color: #741b47; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Fill out the form below if you’re interested in getting on my MM100 email list! I will keep you up to date with all of the launch information. Then once the program is live, I will get you plugged into my MM100 Support & Accountability Group!</span></div>
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<b><span style="color: #e69138;">If you <a href="https://www.teambeachbody.com/shop/d/annual-all-access-bod-shakeology-challenge-pack-BODChallengePack?referringRepID=580086" target="_blank">order a Challenge Pack Bundle at the SUMMER STRONG sale price</a> </span><span style="color: grey;">($140 instead of $160!) you will ALSO get a coupon for $20 off the Morning Meltdown Access and Bundles when they Launch! ....DOUBLE SAVINGS YOU GUYS!!!! </span><span style="color: #e69138;"><a href="https://www.teambeachbody.com/shop/d/annual-all-access-bod-shakeology-challenge-pack-BODChallengePack?referringRepID=580086" target="_blank">Grab your CP</a> </span><span style="color: grey;">today so we can get started! </span></b></div>
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<iframe frameborder="0" height="883" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/e/1FAIpQLSf3EUAkXpej2qMvakKBjX90neM20X6MMZc3Os1KnSBLo1R4eQ/viewform?embedded=true" width="640">Loading...</iframe>
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<span style="font-size: x-large;">Okay okay okay... you want more details about the nitty gritty of the workouts?! Let's DIG IN! </span><br />
Below is an excerpt from the <a href="https://faq.beachbody.com/app/answers/detail/a_id/8306/~/morning-meltdown-100%3A-program-%26-challenge-pack-details" target="_blank">Team Beachbody FAQ #8306</a><br />
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<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">All 100 workouts are broken down into 5 phases of 20 workouts each. In each phase, you’ll do a 10-workout cycle of 20- to 30-minute workouts, and then heat up the intensity and repeat those 10 with extra challenges. Light, medium, and heavy dumbells are required (mat is optional).</span></span></div>
<br style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px;" />
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">CARDIO MELTDOWN</span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Sweat to the beat while you work to improve your aerobic endurance.</span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">No equipment needed. </span></span></div>
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<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">UPBEAT STRENGTH</span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Sculpt a stronger back, chest, shoulders, and arms with rhythm-based time-under-tension moves.</span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Requires light, medium, and heavy dumbbells.</span></span></div>
<br style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px;" />
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">CORE INFERNO</span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Burn out your abs and melt off layers with challenging core-strengthening exercises. </span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Requires light and medium dumbbells.</span></span></div>
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<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">TOTAL BODY BADASS</span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Build full-body strength with lighter weights and intense plyometric exercises in this exhilarating workout. </span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Requires light and medium dumbbells.</span></span></div>
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<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">FREESTYLE FLOW</span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Half yoga-flow inspired, half mobility workout, this routine is designed to help with your recovery. </span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Mat optional. </span></span></div>
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<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">LIT CARDIO</span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">This high-intensity interval training workout is designed to torch the fat off your body. </span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">No equipment needed. </span></span></div>
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<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">DOWNBEAT STRENGTH</span></span></div>
<div dir="ltr" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "Proxima Nova Rg"; font-size: 16px; line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Build stronger quads, hamstrings, and glutes with rhythm-based time-under-tension moves. </span></span></div>
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<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Requires light, medium, and heavy dumbbells.</span></span></div>
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<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">FIGHT CLUB</span></span></div>
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<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Jericho draws from a variety of mixed martial arts disciplines for an incredible core-shredding cardio session. </span></span></div>
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<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">No equipment needed. </span></span></div>
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<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">MELTCON</span></span></div>
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<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Break the beat with total-body strength training which will challenge your cardiovascular system to help you build muscle and melt major calories. </span></span></div>
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<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">RE-VIBE</span></span></div>
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<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Refresh and revive as you recover with a yoga-inspired flow and then transition into deep, static stretches that aid in recovery. </span></span></div>
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<span id="docs-internal-guid-e7bcc6d0-7fff-0ff5-212f-2ca3f829dc66" style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Mat optional. </span></span></div>
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<span style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div>
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<span style="box-sizing: border-box;"><span style="background-color: transparent; box-sizing: border-box; color: black; font-family: Arial; font-size: 14pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">PREP WORKOUTS will become available to those who purchase their bundles starting on July 1st! </span></span></div>
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<span style="font-family: Arial;"><span style="font-size: 18.6667px; white-space: pre-wrap;"><b><i>IMPORTANT BONUS!!!!.... when you order your intial <a href="https://www.teambeachbody.com/shop/d/annual-all-access-bod-shakeology-challenge-pack-BODChallengePack?referringRepID=580086" target="_blank">Challenge Pack Bundle</a> in June at the discounted Summer Strong Sale price you will ALSO GET A DISCOUNT PROMO CODE for $20 off your MM100 bundle!!! </i></b></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: 18.6667px; white-space: pre-wrap;"><b><i>That means that you can add on this new and exciting program for EVEN LESS of an investment! JACKPOT!!! </i></b></span></span></div>
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<span style="font-family: Arial;"><span style="font-size: 18.6667px; white-space: pre-wrap;"><b><i>Want to save 25% on all of your future purchases?! GREAT! <a href="https://forms.gle/hecuW6k8nFX34gE88" target="_blank">Fill this form out</a> to let me know, and let's get started! </i></b></span></span></div>
Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com1tag:blogger.com,1999:blog-6625537423882457.post-86806769051541842082019-06-10T11:36:00.000-07:002019-06-15T03:15:02.297-07:00WAKE UP, FRIEND!!!! It's time to go LIVE YOUR LIFE! The snooze button is one of my BIGGEST enemies when it comes to helping the ladies in my community build new healthy habits, crush their goals, and FEEL AMAZING!<br />
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You can't do any of those things if you are always running late and playing catch up!<br />
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SO... when one of them joked about just needed my voice in her ear in the morning, I obviously thought it was a great idea!<br />
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No excuses, right?!<br />
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Whether you're looking for a subtle prod, an abrupt jolt, or a friendly reminder that you've got GOALS to work toward, there's probably a recording in here for you!<br />
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...and if you're looking for something else, hit me up! I'm happy to record the tone that YOU NEED TO HEAR to get your tuckus in gear so that you can get on with living your daggone amazing life!<br />
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<a href="https://drive.google.com/uc?export=download&id=1AHKH_XQC8GVna2-Dn_wR8zkYbS5VuS1B" target="_blank"><span style="color: #741b47; font-size: x-large;">Good Morning Sweetheart </span></a><br />
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<a href="https://drive.google.com/uc?export=download&id=1hqLwNdam-phtOwIx4pcIYGyoa5gpw9P6" target="_blank"><span style="color: #741b47; font-size: x-large;">Psssst, it's time to wake up! </span></a><br />
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<span style="color: #741b47; font-size: x-large;"><a href="https://drive.google.com/uc?export=download&id=17D4snWON3UKuaVquad9GE2c_conCyGl7" target="_blank"><span style="color: #741b47;">Move, Betch*! Get out yo bed!</span></a></span><br />
<span style="color: #4c1130;">(*explicit)</span><br />
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<a href="https://drive.google.com/uc?export=download&id=1b8gPvNonP0fcGl3kUrEeFSwdZMXyaPA1" target="_blank"><span style="color: #741b47; font-size: x-large;">Ehem</span></a><br />
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<a href="https://drive.google.com/uc?export=download&id=1aJEomvuG0w2DTfjcEiAiEA-3za5DaS0S" target="_blank"><span style="color: #741b47; font-size: x-large;">Go do the things, friend. </span></a><br />
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<a href="https://drive.google.com/uc?export=download&id=1SvTyKFBZCh0FqFc2TTDx3xXNdI7TtlUJ" target="_blank"><span style="color: #741b47; font-size: x-large;">Beeeet Boxin yo bum outta bed</span></a><br />
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<span style="font-size: x-small;">((to download to iPhones... *I think* all you should have to do is click the links to download to your computer, save into iTunes to transfer to your phone, and then go to Clock, Alarm, Edit Alarm, Pick a Song, and it should be in your library to choose from!... if you don't have an iPhone, I can't help you but Google probably can!))</span><br />
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If you're looking for some support for the healthy habits that you're wanting to build once your toosh is out of bed in the morning, <a href="https://forms.gle/dSiN2NRa1tzSfKgs5" target="_blank"><span style="color: #4c1130;">let me know! </span></a> I'd love to chat more and help you figure out how you can feel YOUR best!<br />
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If you'd like to receive weekly meal inspiration and other tips for healthy living, you can <a href="https://bestselfproductions.us12.list-manage.com/subscribe?u=6331b854edc02ba60a4a36304&id=6dc03f971e" target="_blank"><span style="color: #4c1130;">subscribe to my newsletter here</span></a> and you can stay in the loop about upcoming groups and opportunities!<br />
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<span style="font-size: large;">In the meantime, GET YO A$$ OUT OF BED ON TIME!!! </span><br />
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<span style="font-size: x-large;">Talk soon, </span><br />
<span style="font-size: x-large;">-B</span>Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-48315634752668843532019-04-16T08:12:00.004-07:002019-04-16T08:12:37.683-07:00What does it mean to be Better Every Day?When you think about being "better every day" does that lift you up, or stress you out?<div>
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Sometimes there is a misconception that being "better" every day means that you need to AMP UP and GO FURTHER, HARDER, STRONGER every single day... and that's not the case. </div>
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<span style="font-size: large;">What being BETTER every day means is that you are showing up for yourself in the way that YOU need, TODAY. </span></div>
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Sometimes that means taking "it" to the next level... but sometimes that means rest, sometimes it means patience, sometimes it means forgiveness. </div>
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Being better today than yesterday means accepting where you are, being willing to learn from your past in order to grow and move forward. </div>
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Being better, growing, opening yourself up to change isn't about just the physical either. </div>
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Our overall health and happiness is not defined by our pant size, and we can't expect to feel fulfilled by simply the number on the scale. </div>
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YES, the physical is important. We have to show up for our physical bodies and take care of ourselves so that we can exist in an energized way for all of the other things.... BUT if you're talking down to yourself because you can't run as fast as your friend, or you can't keep up with the guy in your workout video... that's not healthy. </div>
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<span style="font-size: large;"><b>"Better every day" means respecting yourself</b></span> enough to be proud of yourself when you need to modify. It means removing the guilt from a celebratory piece of cake at your daughter's birthday party. It means taking a rest day when your body is asking for it. </div>
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/hYhuQuykaV0/0.jpg" src="https://www.youtube.com/embed/hYhuQuykaV0?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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<span style="font-size: large;">Better: faster, gentler, stronger, slower, more patient... what is your "better" today? </span></div>
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Does being "better" mean setting your pride aside and asking for help? </div>
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Does it mean being willing to try something new?</div>
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Does it mean stepping forward and admitting that you DO want to work toward goals? </div>
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If you're looking for an uplifting community that will take you as you are as you work TOGETHER WITH US to get to where you want to go... request to join the </div>
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<a href="https://www.facebook.com/groups/bettereverydaybootcamp/" target="_blank">BETTER EVERY DAY VIRTUAL BOOTCAMP! </a></div>
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We are working to *just try* to be *just a little* better every day, and we'd love to have you join us! </div>
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Talk soon!</div>
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-B</div>
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Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-87600235413773831002019-01-16T07:45:00.003-08:002019-01-16T11:41:41.928-08:00What is Coaching?! <span style="color: #666666; font-family: "verdana" , sans-serif; font-size: 19px;">What do you get when you combine an incredibly effective product line, an extraordinary corporate team, an amazing community of support, and the TOP leaders in the industry?!</span><br />
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<span style="font-family: , sans-serif;"><span style="color: #666666; font-family: "verdana" , sans-serif; font-size: x-large;">AN OPPORTUNITY OF A LIFETIME! </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVfU8Bx19cOHI6wBBQZHn3UnsfXQllfOdCcMlwOgV4TzcoU77UR3c9s8Upw7PQtduDIQxp_2jUwJR5wL2ppIZmZAB3THFfDjJYsDSz4qyEX-X7cJvBtnfX4fnqVW5vsQVRO5mUbRN1BA/s1600/14379905_564476663754343_6730550464797399107_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #666666; font-family: "verdana" , sans-serif;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVfU8Bx19cOHI6wBBQZHn3UnsfXQllfOdCcMlwOgV4TzcoU77UR3c9s8Upw7PQtduDIQxp_2jUwJR5wL2ppIZmZAB3THFfDjJYsDSz4qyEX-X7cJvBtnfX4fnqVW5vsQVRO5mUbRN1BA/s640/14379905_564476663754343_6730550464797399107_o.jpg" width="640" /></span></a></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif;">(me with some of the other rockstars of our team at our Leadership Retreat in Destin, FL)</span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif; font-size: large;">If you've ever dreamt about your future, if you've ever wished that you had more freedom, if you've ever wanted more COMMUNITY in your life... I'm right there with you! </span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif; font-size: large;">I became a coach in 2015, after we had made our 3rd move with my husband's job in the military. I had just had another door slammed in my face when looking into grad school programs, and I was trying to figure out WHAT THE HECK I was supposed to do with my life! I knew I wanted to work with other people in a way that could really have a positive impact... but I just wasn't sure what my other options were until coaching! </span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/z-XmTvlxNbw/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/z-XmTvlxNbw?feature=player_embedded" width="320"></iframe></span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif;">((here's a little more about how I wound up here!))</span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif; font-size: x-large;">Over the past 4 years in this business, I have gone from wondering what our future will look like to confidently planning and dreaming about the future that I can build for us! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZsclDEChJdrX6b1EY9FpQIJXzYIz4ip1u6Xc3NCpnleooiBru18C3Lb0gcF1NypO-Eacpo8IblnmJjKOjhTOZyq1P9AMzUMG_SRvMY5NBDin2_v9CHnRra9lbGPEta8-imNntbkWdUQ/s1600/pursue+dreams.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #666666; font-family: "verdana" , sans-serif;"><img border="0" data-original-height="900" data-original-width="1303" height="442" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZsclDEChJdrX6b1EY9FpQIJXzYIz4ip1u6Xc3NCpnleooiBru18C3Lb0gcF1NypO-Eacpo8IblnmJjKOjhTOZyq1P9AMzUMG_SRvMY5NBDin2_v9CHnRra9lbGPEta8-imNntbkWdUQ/s640/pursue+dreams.jpg" width="640" /></span></a></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif; font-size: large;">What started as a hobby to help me stay accountable to my own health and wellness through hard deployment seasons, has now grown to a passion and income that is going to forever change the landscape of our family's finances and freedom! </span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif; font-size: large;"><i>"Okay, girl, but HOW?!" "What the heck does it even MEAN to coach?!" "I'm not trying to sell to my friends!!!" "<a href="https://www.youtube.com/watch?v=sLPUWi9Kjg4&t=68s" target="_blank"><span style="color: #4c1130;">How do you even make money?!</span></a>" </i></span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif; font-size: large;">....I'm so glad you asked, friend! Because these were ALL questions that I had before I decided to join MY COACH in my first ever Challenge Group! </span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif; font-size: large;"><a href="http://www.bestselfproductions.com/2016/04/what-is-challenge-group.html" target="_blank">What's a Challenge Group?! ....click here to read more! </a></span><br />
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<span style="color: #666666; font-family: "verdana" , sans-serif;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/UpihJqTejpk/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/UpihJqTejpk?feature=player_embedded" width="320"></iframe></span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif; font-size: large;">When it comes to coaching, there are a few different ways to get started! Whether you want to just dip your toes in, try out the products, get a 25% discount on all your goods.... or if you're ready to ENCOURAGE, INSPIRE, and SUPPORT other women in reaching their goals and dreaming bigger ((and building an awesome additional income for your family!)).... there is an opportunity for you here. </span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif; font-size: large;"><i><a href="https://bekahalemagno.wufoo.com/forms/q18xnc011oebdw2/" target="_blank">Will you take it?! </a></i></span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/3KRO-LhWlmM/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/3KRO-LhWlmM?feature=player_embedded" width="320"></iframe></span></div>
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<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; color: #666666; font-family: "trebuchet ms" , sans-serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">We are part of a team with excellent leaders who are all ready, along with me, to mentor new coaches just like you to help you take your health and fitness hobby to the next level. </span></span></span><br />
<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; color: #666666; font-family: "trebuchet ms" , sans-serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">If you join our team, you will have access to many leaders who have not only gotten healthier than ever and supported so many others in doing the same... but they are also rocking out 7 figure businesses! You will receive all the tools that these leaders have used, and that I am using to build a rock solid financial foundation for our families! </span></span></span></div>
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<span style="font-family: inherit;"><span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span></span></span></span></span></span></span>
<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The level of support and training available as a part of our team, is the best around. Our leader, <a href="https://www.youtube.com/channel/UC0-H546WDf9XuRHYRYJ-pkw" target="_blank">Melanie Mitro</a>, has spent 6 years at the top of the leaderboard for our organization. As the TOP COACH for 4 years, you better believe she knows what she's doing and has taught US how to duplicate her success! </span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQoddz0HeG0yTKuFFtMDvUVKSUMGsgX5wghjFMrBmE3ImjGiTUHDx3e4PJdm4x6MLHXOqJyttbNgfFcueEXgPJBY5RSW5CiFeVrZuYPw7vC5mALWT65tfmLoIMQyay6mDZ69vfzPznFQ/s1600/fullsizeoutput_1e73.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #666666; font-family: "trebuchet ms" , sans-serif;"><img border="0" data-original-height="1334" data-original-width="750" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQoddz0HeG0yTKuFFtMDvUVKSUMGsgX5wghjFMrBmE3ImjGiTUHDx3e4PJdm4x6MLHXOqJyttbNgfFcueEXgPJBY5RSW5CiFeVrZuYPw7vC5mALWT65tfmLoIMQyay6mDZ69vfzPznFQ/s640/fullsizeoutput_1e73.jpeg" width="353" /></span></a></div>
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<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; color: #444444; font-family: "verdana" , sans-serif; font-size: x-large; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><b>You are STRONG, you are CAPABLE, you are WORTHY of whatever dreams you have for yourself and your family! </b></span></span></span></div>
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<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; color: #666666; font-family: "verdana" , sans-serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">We are here to support you and provide you the tools you need to make those dreams a reality! </span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXJdm8xDOMlZH94J90flNx5a60goXcD3A3Mmk9roVfQAYyfcVF1ufYZXWmOmO-vEGffyww75xFoi7TiHqq7U5s4vXnl7eYb29gIweEEQ8hXxKqCZ51AaF-joQsUxbYxnw7fIf8FjYcDQ/s1600/6bw.jpg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #666666; font-family: "verdana" , sans-serif;"><img border="0" data-original-height="1600" data-original-width="1600" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXJdm8xDOMlZH94J90flNx5a60goXcD3A3Mmk9roVfQAYyfcVF1ufYZXWmOmO-vEGffyww75xFoi7TiHqq7U5s4vXnl7eYb29gIweEEQ8hXxKqCZ51AaF-joQsUxbYxnw7fIf8FjYcDQ/s640/6bw.jpg.jpg" width="640" /></span></a></div>
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<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; color: #666666; font-family: "verdana" , sans-serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span></span></div>
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<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; color: #666666; font-family: "verdana" , sans-serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><b><i>My main goal is to develop you as a leader in your community so that you can step into the best, most beautiful and encouraging friend that your people have ever seen! </i></b></span></span></span></div>
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<b><i><span style="color: #666666; font-family: "verdana" , sans-serif;">Your gifts are unique, and your passion for sharing will drive you to incredible heights. </span></i></b><br />
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<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; color: #666666; font-family: "verdana" , sans-serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">I want to come along side you to strengthen you as a business owner in this new phase of your wellness journey and career. </span></span></span></div>
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<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; color: #666666; font-family: "verdana" , sans-serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">If you are looking for an extra $500, $5K, or beyond, we are the leaders you are looking for and our team is ready to help you get there!</span></span></span></div>
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<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; color: #666666; font-family: "verdana" , sans-serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span></span></div>
<span style="background-position: 0px 0px; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-position: 0px 0px; border: 0px; color: #666666; font-family: "verdana" , sans-serif; font-size: x-large; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Let's LEAP into this new chapter, together! </span></span></span></div>
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<span style="color: #666666; font-family: "verdana" , sans-serif; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxSpRbYZ9QvT157wG0UlFQZ5KUuWGIqOGmj3bW_NEjDb2xEB4YKFKZkY-MRNY_URyI_yCXDcUb_qZg_arA5FL0dyhP3SCBLyNFF8FG8aQC8CZziycenqN8nXWoYuENg8NZ8vYMJfxhjA/s1600/IMG_3497.JPG" imageanchor="1" style="font-size: 21px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="600" data-original-width="800" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxSpRbYZ9QvT157wG0UlFQZ5KUuWGIqOGmj3bW_NEjDb2xEB4YKFKZkY-MRNY_URyI_yCXDcUb_qZg_arA5FL0dyhP3SCBLyNFF8FG8aQC8CZziycenqN8nXWoYuENg8NZ8vYMJfxhjA/s640/IMG_3497.JPG" width="640" /></a></span><br />
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<span style="color: #666666; font-family: "verdana" , sans-serif;">(peep my pregnant belly rockin that Minnie Mouse fannie pack with some of our teammates on our Leadership retreat in Orlando, FL!)</span></div>
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<span style="font-family: , sans-serif; font-size: large;"><i>This post is by no means meant to be all inclusive. I hope that it has helped to spur your interest and answer a few kick off questions... but from here, I'd really love to chat more about YOU and if our team and this opportunity could be a good fit for <u>you</u>! </i></span></span><br />
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</span><span style="font-family: , sans-serif; font-size: large;"><i><span style="color: #666666; font-family: "verdana" , sans-serif;">If you'd like to learn more, please fill out the form below to continue the conversation!</span> </i></span><br />
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<span style="font-size: x-large;">Talk soon!</span><br />
<span style="font-size: x-large;">-B</span><br />
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Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-71673456888252216582019-01-15T04:14:00.000-08:002019-01-15T04:15:30.453-08:00Are Chicken Nuggets Just for Kids?! This recipe is what I like to refer to around our house as adult chicken nuggets!<br />
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We all know that the kid version is quick, easy, maybe not exactly the BEST decision for a daily meal... this is a version you AND your kids can enjoy knowing it's a <i>better</i> choice! </div>
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These takes a little more work that their microwaveable counterparts, OBVIOUSLY, but they are delicious every time and are a slightly healthier take on the classic! </div>
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<i>We pair with caesar salad most Monday nights and use a little extra caesar dressing for dipping! Enjoy! </i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxedw4-c6-w_PVqrAxAhlmqby0xZi8DGczdNRSeORdKGHg3BigELI7JVKaPsv_56NfuctmIa0HNu3A2tJe94O2-5BCVKKaRBiko5GdxOxroGvGfNIXO_oOj45d6j_NwRe_lPyZJPibxg/s1600/IMG_0311.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="recipes, dinner ideas, family recipes, kid recipes, baby led weaning, chicken recipe, caesar, chicken caesar salad, kale salad, easy dinner idea, easy recipe, breadcrumbs, breaded chicken" border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxedw4-c6-w_PVqrAxAhlmqby0xZi8DGczdNRSeORdKGHg3BigELI7JVKaPsv_56NfuctmIa0HNu3A2tJe94O2-5BCVKKaRBiko5GdxOxroGvGfNIXO_oOj45d6j_NwRe_lPyZJPibxg/s320/IMG_0311.jpg" title="" width="240" /></a></div>
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<span style="font-size: large;">Adult Chicken Nuggets</span></div>
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Preheat oven to 425 degrees</div>
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Ingredients: </div>
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Chicken breast or tenderloins (2-3 breasts, 6-9 tenderloins)</div>
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Panko Breadcrumbs</div>
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Italian Style breadcrumbs</div>
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Parmesan Cheese</div>
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Extra Virgin Olive Oil</div>
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2 TBS caesar dressing </div>
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1 egg</div>
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<span style="font-size: large;">1. Put equal amounts (1/3 a cup probably) of both breadcrumbs and parmesan cheese in a bowl, mix together. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJKlgDU113-YpJGxjXN0paHpyg0sEVNZMITSsV9eU5qBJAnStppbTpuU9YOhyphenhyphenuIJX_2l3PUb8o7J7ELaZs26boDeUjzM9YZWR5s4T6jdiuxapuyxJpv5s2SjayH0BYsvCSCDi4ZPWckQ/s1600/IMG_0308.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="recipes, dinner ideas, family recipes, kid recipes, baby led weaning, chicken recipe, caesar, chicken caesar salad, kale salad, easy dinner idea, easy recipe, breadcrumbs, breaded chicken" border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJKlgDU113-YpJGxjXN0paHpyg0sEVNZMITSsV9eU5qBJAnStppbTpuU9YOhyphenhyphenuIJX_2l3PUb8o7J7ELaZs26boDeUjzM9YZWR5s4T6jdiuxapuyxJpv5s2SjayH0BYsvCSCDi4ZPWckQ/s320/IMG_0308.jpg" title="" width="240" /></a></div>
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<span style="font-size: large;">2. Mix egg, big fat drizzle (2 TBS?) EVOO, and caesar in a separate bowl. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjih4yQrPh4LeBHwM1J8asxoMLZRTzdh8Ac_Z4hHj9Hyg9RWsBuri2y2PN8N5g7V4a4TAWC_SSRMDqmCu-hxHIx-046WGRARa7qeHPJVo_JIwYqqVTaZVlfAge6vZvjCNNtYjghuYzPlg/s1600/IMG_0309.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="recipes, dinner ideas, family recipes, kid recipes, baby led weaning, chicken recipe, caesar, chicken caesar salad, kale salad, easy dinner idea, easy recipe, breadcrumbs, breaded chicken" border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjih4yQrPh4LeBHwM1J8asxoMLZRTzdh8Ac_Z4hHj9Hyg9RWsBuri2y2PN8N5g7V4a4TAWC_SSRMDqmCu-hxHIx-046WGRARa7qeHPJVo_JIwYqqVTaZVlfAge6vZvjCNNtYjghuYzPlg/s320/IMG_0309.jpg" title="" width="240" /></a></div>
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<span style="font-size: large;">3. Slice your chicken breasts (or use tenderloins as is) into strips. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwqLIL90_DKsV1V7OnOcSLoN0nULy9c_oDhOE626F7utlGe-XJOZS9WxxCWoYH89adjMFEx7FCbcwEQSaThjIDdKAcM-RvUcEy-l6s9ok9GqQGPEuaZ-U_gStNGrMYJTTLTzAURw3lzw/s1600/IMG_0310.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="recipes, dinner ideas, family recipes, kid recipes, baby led weaning, chicken recipe, caesar, chicken caesar salad, kale salad, easy dinner idea, easy recipe, breadcrumbs, breaded chicken" border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwqLIL90_DKsV1V7OnOcSLoN0nULy9c_oDhOE626F7utlGe-XJOZS9WxxCWoYH89adjMFEx7FCbcwEQSaThjIDdKAcM-RvUcEy-l6s9ok9GqQGPEuaZ-U_gStNGrMYJTTLTzAURw3lzw/s320/IMG_0310.jpg" title="" width="240" /></a></div>
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<span style="font-size: large;">4. Dredge chicken in egg mixture, and then coat in breadcrumb and cheese mixture. Place on tin foil lined baking sheet (Hi, no clean up!) Bake for 20-30 minutes until golden and crispy like YOU like your chicken nuggets! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoewq9tKRv1Aloa4yfq_5mKoSWd5uBadYO9Ad_n70zx5vwIpFWK8a9cDwRsebAK4ARmrLkrto1FkPar17peYJOn5-yIprNIjyMKH9YdsVqNOdUXlygVQK-diyu_ilx1-9ZJ5qf6bWnxg/s1600/IMG_0311.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="recipes, dinner ideas, family recipes, kid recipes, baby led weaning, chicken recipe, caesar, chicken caesar salad, kale salad, easy dinner idea, easy recipe, breadcrumbs, breaded chicken" border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoewq9tKRv1Aloa4yfq_5mKoSWd5uBadYO9Ad_n70zx5vwIpFWK8a9cDwRsebAK4ARmrLkrto1FkPar17peYJOn5-yIprNIjyMKH9YdsVqNOdUXlygVQK-diyu_ilx1-9ZJ5qf6bWnxg/s320/IMG_0311.jpg" title="" width="240" /></a></div>
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<span style="font-size: large;">5. Serve to your adults selves with salad, and to your kiddos with their favorite veggies! (maybe green beans with a little parmesan on top?!)</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt_9SwKX2Uhx34kDpTPpEvNJBycKlZGdsjnCMkHmsn7abiLrKaDSwzVLaJQiwJEFBLilTR-1LeINQOFJQjgQePqNJxxwW8J84PqO75fWZya0THfQqVPnjLa93MgMNLpRK-Gw5nUOBNBw/s1600/IMG_0312.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="recipes, dinner ideas, family recipes, kid recipes, baby led weaning, chicken recipe, caesar, chicken caesar salad, kale salad, easy dinner idea, easy recipe, breadcrumbs, breaded chicken" border="0" data-original-height="1600" data-original-width="1500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt_9SwKX2Uhx34kDpTPpEvNJBycKlZGdsjnCMkHmsn7abiLrKaDSwzVLaJQiwJEFBLilTR-1LeINQOFJQjgQePqNJxxwW8J84PqO75fWZya0THfQqVPnjLa93MgMNLpRK-Gw5nUOBNBw/s320/IMG_0312.jpg" title="" width="300" /></a></div>
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<span style="font-size: large;">That's it! We have some variation of this meal every Monday night in our house... why?! </span></div>
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<span style="font-size: large;">Because DID YOU SEE how easy that was?! </span></div>
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<span style="font-size: large;">Breaded chicken feels comfier than regular old baked chicken, but is less cozy than having to pile dinner bread onto our plates! So it's a light way to start the week on a healthy foot! </span></div>
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<span style="font-size: large;">Having a couple meals a week that you don't have to think about will help you feel more inclined to put a little more work in on the OTHER nights... all adding up to healthier, happier, better decisions overall! </span></div>
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<span style="font-size: large;">Need help with you family's meal planning?! </span></div>
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<span style="font-size: large;">email me at bestselfproductions@gmail.com and let's chat about how to simplify your meals and set you up for success! </span></div>
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<span style="font-size: large;">Talk soon, </span></div>
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<span style="font-size: large;">-B</span></div>
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Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com1tag:blogger.com,1999:blog-6625537423882457.post-40198684208518524872018-12-12T03:22:00.000-08:002018-12-12T03:38:06.550-08:00Meal Planning with a NewbornSO-- you're about to welcome a sweet new babe into the world and you just realized that you don't have any idea what you're going to EAT for the next few weeks!<br />
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YES-- friends and neighbors will offer to bring you dinner for the next week or two, but that still leaves A LOT of eating opportunities that you'll either be on your own for, or you'll have your (so very sweet and well intentioned but) sleep deprived and confused husband stumbling around the kitchen trying to figure out what to make for you.<br />
Let's take out some of the guess work!<br />
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<span style="font-size: large;">You're going to need to eat WAY MORE than you think you are... not only to support your body's healing, but especially if you are planning to breastfeed... get ready to ring in the cals, baby!</span><br />
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<b>And if you're thinking about how to start shedding that baby weight PLEASE STOP RIGHT NOW! OKAY?! THIS IS NOT THE TIME. </b><br />
How long it should take and how to best go about returning to a healthy bodyweight after pregnancy is a story for another post... but you need to <b>put that on the BACK BURNER for at least the first 12 weeks, okay? OKAY?!</b> ...just lie to me and say okay even if you're still fighting it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCsv2BQ0FvjEv-WAmT3Qm_fNnVwDw6dfbeAq-q6_CNQBmFgXojtkmx6ACV0iAjS4JqYQoCjYgldBGTbq_GbHkzbl4r6fXSHbeNIHRvOuwss-XkTA3NW_4cyXWbAkSCb6wlKPVW4ZTDPA/s1600/pt43Dl3RTeymuB5T3OEP0g.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1203" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCsv2BQ0FvjEv-WAmT3Qm_fNnVwDw6dfbeAq-q6_CNQBmFgXojtkmx6ACV0iAjS4JqYQoCjYgldBGTbq_GbHkzbl4r6fXSHbeNIHRvOuwss-XkTA3NW_4cyXWbAkSCb6wlKPVW4ZTDPA/s320/pt43Dl3RTeymuB5T3OEP0g.jpg" width="240" /></a></div>
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<span style="font-size: x-small;">((give yourself some time to just be drunk on that tiny baby))</span></div>
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<span style="font-size: large;">Okay, so back to why you're here: FOOD. </span><br />
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((I'm going to assume that you're breastfeeding and have no major dietary restrictions for the purposes of this post, but if your situation is different than that and you have questions about how to modify these ideas for you and your family, please comment below this post or send me a message using the chat box!))<br />
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<span style="font-size: large;">Things no one told me were SO important:</span><br />
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<b>1. Electrolytes! </b><br />
People stress hydration ((sort of)) when it comes to labor and the initial recovery from birth. But this is something that at 10 months post partum continues to be something that can make or break my day with my own body and with my nursing abilities.<br />
<b>You need to drink at least a gallon of water a day</b> when you're nursing, and I found myself drinking MUCH more than that at the beginning. I was just THIRSTY! Interesting how my body knew to make me want what it needed more of... right? *wink*<br />
Sometimes though, when you're drinking SO MUCH water, it can throw off the salt and electrolyte balance of your system and that can lead to icky tummy feeling, light headedness, and even passing out. There is nothing scarier than holding your helpless newborn and feeling like you're about to hit the deck.<br />
<a href="https://www.teambeachbody.com/shop/d/beachbody-performance-hydrate-tub-BBPHydrate?referringRepID=580086" target="_blank"><b>I swear by this all natural electrolyte drink mix, and can't recommend it enough! </b></a>(message me for how to get 25% off your orders!)<br />
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<b>2. Always having snacks! </b><br />
Like I mentioned above, there is NOTHING worse than being out with your baby or home alone with your baby and getting that overwhelming bottomed out blood sugar feeling. ALWAYS be prepared, especially those first few weeks while your body and hormones and EVERYTHING is still figuring out what the heck is going on!<br />
<b>What kind of snacks should you have in the house?! ....all the kinds! Especially those with good fats, gentle fiber, and clean protein!</b><br />
<b>These were my favorites </b>(if there is a link it's because I'm linking you to the specific source that I found had the best prices when I was stock piling!)<br />
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<a href="https://amzn.to/2Pw5O2b" target="_blank">RX Bars</a>, <a href="https://amzn.to/2L9aTN1" target="_blank">Kind Bars</a>, Costco's peanut butter filled pretzels (you'd be shocked by how much the brand matters for this one... Target's will do if you're not a Costco member😉), <a href="https://amzn.to/2Uxj6is" target="_blank">Oats and honey bars</a>, costco size bag of carrot sticks (cuz we need those veggies and carrots last forever and are SO easy to chomp at home or throw in the car for one of the million doctor visits) and <a href="https://www.teambeachbody.com/shop/b/shakeology?referringRepID=580086" target="_blank">Shakeology</a>!<span style="font-size: x-small;"> (ditto about messaging me for 25% off shakeo!)</span><br />
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Shakeology has been my favorite snack for a few years, it was my absolute saving grace during pregnancy, and has been my nutritional ROCK post partum too! I won't bore you with all the reasons that I'm OBSESSED WITH IT here but energy stability, milk supply, and an easy way to sneak in an extra veggie are the highlights!<br />
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<span style="font-size: x-small;">((see: wife obsessed with perfect shake proportions guiding </span></div>
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<span style="font-size: x-small;">sweet, patient husband via facetime in making said perfect shake))</span></div>
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<b>3. Simplifying Breakfast</b><br />
The most important meal of the day (for the first time in my life!) was post partum easy breakfast options! Your mornings used to look like: waking up, brushing your teeth, pouring your coffee while scrolling on Instagram, enjoying said cup of coffee and then either making breakfast before heading out the door or grabbing something light once you were at work.<br />
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At home with a newborn they're going to look more like: jolt awake, forget about the coffee that is now cold, change diaper, lay half asleep in bed nursing, fall all the way asleep in bed nursing, wake up 3 hours later, repeat through step 4 before realizing that you're starving but baby has moved to step 5 and you don't know how to get up without waking the precious angel.... which can quickly spiral into the starvation state that is motherhood.<br />
BUT NOT IF YOU HAVE EASY OPTIONS! (so in addition to always keeping some of the snacks from #2 next to your bedside with a giant bottle of water)...<br />
These <a href="http://www.bestselfproductions.com/2018/05/super-easy-breakfast-quesadillas.html" target="_blank">breakfast quesadillas</a> are easy, reliable, delicious, and can be taken from the freezer to the microwave and ready to eat in one minute flat. GOD SEND.<br />
<a href="https://amzn.to/2PvBi8A" target="_blank">Kodiak Cakes</a> are our favorite pancakes-- make them small, make a million, pop them in the freezer and they're the perfect grab and go snack. They now also make some that can be found in your freezer section of the grocery store for even easier options!<br />
English muffins with peanut butter and scrambled eggs is another good option.... make sure to have some fruit that hangs around for a while on hand! Oranges are great, berries are EASY-- you know what you like here!<br />
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<b>4. Don't forget about lunch! </b><br />
Lunch may end up being at 2 oclock for a while, but that it NO REASON to skip it in lieu of "eating an early dinner" ...you need good calories and you need to keep the engine revving all day. Please don't skip meals!<br />
If you have a baby that will let you set her down for an hour for you to do a little food prep, say a THANK YOU JESUS and capitalize for prepping some of these <a href="https://www.pinterest.com/bestselfpro/scoop-and-score/" target="_blank">SCOOP AND SCORE </a>recipe ideas.<br />
What do I mean by scoop and score? I mean these are recipes that you can prep a giant bowl of ahead of time, and then SCOOP a giant scoop or two out on top of a bed of spinach for a hearty salad and you've SCORED a healthy lunch all week with basically zero prep time after the initial chopping is done!<br />
((oh-- if you don't have a baby that will tolerate alone time quite yet, the <a href="https://amzn.to/2rEBGrX" target="_blank">Baby K'Tan</a> is a great every day carrier, and the <a href="https://amzn.to/2QK2JzV" target="_blank">NuRoo Pocket</a> t-shirt is a great way to get a little extra skin to skin time while getting other tasks done at the same time!)<br />
Don't have leftover protein from dinner to add to your salad? All natural nitrate free chicken sausages are ABUNDANT in the grocery stores these days, buy 2 packs every time you to to the store, toss one in the freezer and know that while they might get boring, they will get the job done in a pinch!<br />
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<b>5. SIMPLIFY dinner time! </b><br />
There is a time and a place for beautifully orchestrated dinners... the weeks (and months) after having a baby is not that time. We're looking for efficiency here and that means: how can we get the most reasonably healthy and moderately tasty meal prepared and cleaned up in the shortest amount of time and effort? A couple quick tips:<br />
-Buy a few (5 seems like a good number) clean but premade salad dressings, a whole mess of protein, gallon sized ziplock bags and GET TO WORK. Portion out enough meat (chicken, pork, fish if you're so inclined) into each bag to cover you for at least dinner and lunch the next day, pour in 1/4-1/3 of one of the dressings, mix it around and pop them in the freezer! With this technique alone we had ourselves almost a month worth of protein ready to rock before Grace was ever born!<br />
You can OBVIOUSLY make your own marinades... but we're talking about legit efficiency here people.<br />
-Keep ground beef for quick burgers in the freezer along with some of those premarinated pork tenderloins, carne asada meats... whatever your flavor preferences are, they probably have a few "ready to grill" options for you at the meat counter. Stock up, sister!<br />
-Buy the bags of dinner rolls from the bakery section and toss those in the freezer too! You can take them out one at a time, thaw in the microwave and then broil or toast for a beautiful little comfy addition to your dinner<br />
-Frozen bags of veggies are a GODSEND, especially if you're having a baby during the winter like I did. Stockpile your favorites and throw in a few mixed options. The ability to pop a bag of vegetables in the microwave and have it be ready in 5-7 minutes will dramatically increase your ability to consume vegetables, and there will be plenty of time later in life to beautify dinner again. Now is probably not that time 💗<br />
There are so many great ideas out there for <a href="https://www.pinterest.com/bestselfpro/crock-pots-bakes-and-other-one-pan-dishes/" target="_blank">crock pot meals and one pan dishes</a>... do some exploring and figure out what a few go-to options can be for you!<br />
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...also, consider using a meal service like <a href="https://www.hellofresh.com/?c=REBEKAHALE&utm_source=raf-share&utm_medium=referral&utm_campaign=clipboard" target="_blank">Hello Fresh </a> every few weeks to mix it up and save you a trip to the store! We did this every 3 weeks or so for the first few months and (while not necessarily the most cost effective solution) it really broke up the monotony of our routine and helped us try new things!<br />
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<span style="font-size: large;">Here is an example of a meal plan during one of those early weeks:</span><br />
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This was for me, and should be for you, only a GUIDE.... your hunger, milk production, and energy level will let you know if you need to add in some more snacks. Don't be afraid of that as long as you're choosing whole foods that are moderately healthy.<br />
<b>Lean into healthy fats.</b><br />
<b>Make sure not to cut carbs too quickly (or at all at the beginning).</b><br />
<b>Eat SOMETHING every time you're nursing. </b><br />
<b>Drink one million glasses of water a day (or at least a big one every time you're nursing). </b>--get a bottle <a href="https://amzn.to/2SFTgac" target="_blank">like this one</a>, 2.5 a day gets you to a gallon!<br />
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<b><span style="font-size: large;">What did I forget? What are you struggling with? </span></b><br />
<span style="font-size: large;">Drop a comment and I will do my best to address it! </span><br />
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Those first few weeks after bringing your new baby home are so amazing.<br />
They're HARD AS HECK (did you know those feelings aren't mutually exclusive? It's okay to feel both!), but if you can eliminate a little bit of the other stressors, it really will open you up to being able to enjoy that squishy little baby blob so much.<br />
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I hope that this has given you even just one little idea to help take away the stress of meal planning and snack consumption! If you want to chat more about how to get set with a plan more specific to your needs, please reach out!<br />
@bestself_bekah on Instagram or using the comments/chat functions on this page are the most efficient!<br />
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talk soon,<br />
BBekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com25tag:blogger.com,1999:blog-6625537423882457.post-20033197971634700962018-07-09T07:55:00.001-07:002018-07-09T08:46:08.988-07:00GET READY FOR LIIFT OFF! Everything you need to know about Joel's new workout program, Liift 4! <span style="font-family: Times, Times New Roman, serif; font-size: large;">If you're ready to BUILD MUSCLE and BURN FAT... I've got good news for you! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4JTcm4aYSlAgbF7D7ixGqq0KGTXIKRONuqbccBVnlMolID1fYIcn_UZxruzukRhnCcnjswsItgDtJzQbVmdFt3G9ghDoRljtuYJdVnspA7JqGS_4miyLWWL24a35u9VZh2PlqD62vmA/s1600/Screen+Shot+2018-07-09+at+11.13.32+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Times, Times New Roman, serif;"><img alt="liift 4, joel freeman, hiit, lifting, home workout, summer body, summer workout, meal plan, " border="0" data-original-height="450" data-original-width="857" height="329" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4JTcm4aYSlAgbF7D7ixGqq0KGTXIKRONuqbccBVnlMolID1fYIcn_UZxruzukRhnCcnjswsItgDtJzQbVmdFt3G9ghDoRljtuYJdVnspA7JqGS_4miyLWWL24a35u9VZh2PlqD62vmA/s640/Screen+Shot+2018-07-09+at+11.13.32+AM.png" title="" width="640" /></span></a></div>
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<span style="font-family: Times, Times New Roman, serif;">Joel Freeman and Team Beachbody are launching a brand new program designed to do just that! And what's even better... you'll get great results in just 30-40 minutes FOUR DAYS A WEEK!</span><br />
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<span style="font-family: Times, Times New Roman, serif;">Pair these workouts with an awesome nutrition plan and the support of an accountability group and the sky is the limit to what kind of amazing results you can get for yourself!</span><br />
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<a href="https://www.teambeachbody.com/shop/us/b/fitness/liift4?referringRepId=580086&locale=en_US" target="_blank"><span style="font-family: Times, Times New Roman, serif;">GET EARLY ACCESS NOW - CLICK HERE FOR ORDERING OPTIONS!</span></a><br />
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<span style="font-family: Times, Times New Roman, serif;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/y1RzwOvzRVY/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/y1RzwOvzRVY?feature=player_embedded" width="320"></iframe></span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: large;">HOW DOES IT WORK?!</span><br />
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First of all, you will NEVER get bored during this program because every day brings a new workout! Just as if you were working out with Joel in person, he builds and adapts the workouts as the program goes along so that your muscles and your mind are always doing new things... which means you're always getting new results!</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">You're going to achieve great results through giving it your all only 4 days a week! </span></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="box-sizing: inherit;"><b>The LIIFT4 program is divided into two different parts</b>:</span> the first 6 weeks are designed to really tone up your muscles, and the last two weeks will torch calories and burn fat so that you are looking and feeling lean and shredded by the end of the 8 weeks! </span></div>
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<span style="font-family: Times, Times New Roman, serif;">The only equipment you'll need is a set of light, medium, and heavy weights or a set of resistance bands! </span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: large;"> WHO IS IT RIGHT FOR?!</span></div>
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<span style="font-family: Times, Times New Roman, serif;">This program is going to be perfect for anyone who is looking to take their results to the next level! If you're wanting to torch some extra body fat that's been hanging around and have a moderate fitness base, you'll love this program! </span></div>
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<span style="font-family: Times, Times New Roman, serif;">While this is an intermediate program, there will be a modifier for those who may be at a more beginner level. As always, you need to listen to your own body's cues and signals when you're starting a new fitness program, but Joel will guide you through building strength and endurance whether you already have a solid routine in place or are just jumping back into your fitness journey! </span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: large;">WHAT DO I GET WHEN I PURCHASE?</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="font-size: 16px;"><span style="font-family: "times" , "times new roman" , serif;">You will get the Workout Calendar as well as a Weight Progression Tracker. </span></span><span style="font-size: 16px;">The program also comes with a detailed nutrition guide to help you ensure that you are eating the right amounts of protein, good carbs, and healthy fats to support your results! </span></span></div>
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<b><a href="https://www.teambeachbody.com/shop/us/b/fitness/liift4?referringRepId=580086&locale=en_US" target="_blank"><span style="font-family: Times, Times New Roman, serif;">- CLICK HERE for full package options - </span></a></b></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: large;">AWESOME! WHEN CAN I START?!</span></div>
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<span style="font-family: Times, Times New Roman, serif; font-size: large;">The workouts will launch for VIP EARLY ACCESS on July 16th! </span><br />
<span style="font-family: Times, Times New Roman, serif; font-size: medium;">Regular release won't be until October, but I will be hosting a <a href="http://www.bestselfproductions.com/2016/04/what-is-challenge-group.html" target="_blank">CHALLENGE GROUP </a>starting with prep week on the 16th! </span><br />
<span style="font-family: Times, Times New Roman, serif; font-size: medium;">To get more info and join us, you can go right over to our private group and request to join! </span><br />
<span style="font-family: Times, Times New Roman, serif; font-size: medium;"><a href="https://www.facebook.com/groups/220417638780143/" target="_blank">CLICK HERE TO VISIT THE GROUP PAGE!</a></span><br />
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If you're not sure which ordering option is best for you, email me at <a href="mailto:bestselfproductions@gmail.com" target="_blank">bestselfproductions@gmail.com </a>and I can help you decide!</span><br />
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<span style="font-family: Times, Times New Roman, serif;"><b>IF YOU WANT TO BE IN THE EXCLUSIVE TEST GROUP WITH JOEL HIMSELF,</b> you'll need to create a coach account with your sign up! (it's FREE with your challenge pack purchase and can be cancelled at any time!) Be sure to email me or message me from the Facebook group if you want to grab this extra benefit and we will get you hooked up!</span><br />
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<span style="font-family: Times, Times New Roman, serif; font-size: x-large;">I am SO excited to be getting started with this program in a couple weeks, and I hope you will consider joining us!!</span><br />
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<span style="font-size: large;">talk soon, </span></span><br />
<span style="font-family: Times, Times New Roman, serif; font-size: large;">-B</span></div>
Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com1tag:blogger.com,1999:blog-6625537423882457.post-69484180945429029492018-05-03T12:13:00.003-07:002018-05-03T12:14:46.361-07:00Super Easy Breakfast Quesadillas! Morning time can be the hardest time to remember to grab a healthy meal for yourself... especially if you're like me and are currently caring for a tiny human who barely lets you brush your teeth, let alone COOK A HOT MEAL!<br />
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BUT being distracted or "busy" is NO reason to forget to take care of your most fundamental need.... FOOD!<br />
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I made my first batch of these before my sweet babe was ever born, and have had one most mornings because... well... it's ready in about 1 minute flat! ....and even with a screaming baby, that's something I can do!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizQ6_RMCA1FDw6uQ3HduNZ4be1FsvRGEQwMYIjFGuc3AXu-hSVTAxwLzkwoB6etM7s0Y1D-bpd3t55KvGWQz4J3iwF1Vst29C0-xvFBsDKFAqA0AsrBXawxuvIAHuHT7IHQUHvRR7QAg/s1600/IMG_1960.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="meal prep, breakfast, easy breakfast, quesadillas, guacamole, mexican, recipe, easy recipe, breakfast" border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizQ6_RMCA1FDw6uQ3HduNZ4be1FsvRGEQwMYIjFGuc3AXu-hSVTAxwLzkwoB6etM7s0Y1D-bpd3t55KvGWQz4J3iwF1Vst29C0-xvFBsDKFAqA0AsrBXawxuvIAHuHT7IHQUHvRR7QAg/s640/IMG_1960.jpg" title="" width="480" /></a></div>
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To make these healthier, you could sautee some veggies first and add them in... but I like them just the way they are :)<br />
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If you're a <a href="https://www.teambeachbody.com/shop/us/d/shakeology-portion-fix-challenge-pack-CONTChallengePack?referringRepID=580086&locale=en_US" target="_blank"><span style="color: blue;">Portion Fix</span></a> user, the container breakdown can be found at the bottom of the page.... and if you don't know what on earth Portion Fix is... <span style="color: blue;"><a href="mailto:bestselfproductions@gmail.com" target="_blank">shoot me an email</a>!</span> I'd be happy to explain it a little further and help you decide if it might be a good approach to nutrition for you!<br />
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<span style="font-size: x-large;">Here we goooo...... </span><br />
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<span style="font-size: large;">Ingredients: </span><br />
<span style="font-size: large;">5 Burrito Size Tortillas (I use flour, you could use something else if you want!)</span><br />
<span style="font-size: large;">3 1/3 cups shredded sharp cheddar or Mexican blend cheese</span><br />
<span style="font-size: large;">15 XL eggs</span><br />
<span style="font-size: large;">1 T coconut oil</span><br />
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^^^furreal that simple!<br />
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<span style="font-size: large;">STEP 1:</span><br />
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Scramble 15 eggs in coconut oil<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEqomGX_miHQ4SBFGFtBBRHoQkk4gvhcVky3AWE5UBDJOIK-UqmpPR9YNmgiphyr0gawaaZEdB2T5bXP3NtAwVyCOVsGQbHfp5R9YBcTuewdzbCXVTowrHfk7d-EH1JG4AagA0AaHfxw/s1600/IMG_1957.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="meal prep, breakfast, easy breakfast, quesadillas, guacamole, mexican, recipe, easy recipe, breakfast" border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEqomGX_miHQ4SBFGFtBBRHoQkk4gvhcVky3AWE5UBDJOIK-UqmpPR9YNmgiphyr0gawaaZEdB2T5bXP3NtAwVyCOVsGQbHfp5R9YBcTuewdzbCXVTowrHfk7d-EH1JG4AagA0AaHfxw/s640/IMG_1957.jpg" title="" width="480" /></a></div>
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<span style="font-size: large;">STEP 2: </span><br />
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Lay out tortillas and spread 1/3 cup of cheese on 1/2 of each tortilla.<br />
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<span style="font-size: large;">STEP 3:</span><br />
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Spread eggs over the cheese to that they are evenly distributed among the 5 tortillas.<br />
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<span style="font-size: large;">STEP 4: </span></div>
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Top with another 1/3 cup of cheese (as sort of pictured above ;) ) </div>
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<span style="font-size: large;">STEP 5: </span></div>
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Fold empty side over the filled side and slide onto panini press set to SEAR until the cheese is melty and there are some delicious looking grill marks on the outside! </div>
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I have also made these on a large skillet and just held the top down with a spatula... gets the job done, but feels more cumbersome since you have to stand there the whole time. </div>
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<span style="font-size: large;">STEP 6:</span></div>
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Once they have cooled, cut in half and stick in a gallon size freezer bag! Separate the layers with wax paper so that they don't stick together. You can grab them out one at a time to heat up as needed! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIW23vUwzg4nOcB3eOOVzjCKIZOpLqF4aKmqAYCtgqV0SFyvR4GRqw0_iSGq00acu4baPz67RQ-md4-XOUcKgi5rtxAdvhRo5Kfauba9J3V-tguvzlQLQRAjXH4I7fPsUIEd3_sRg4jg/s1600/IMG_1960.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="http://www.bestselfproductions.com/2018/05/super-easy-breakfast-quesadillas.html" border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIW23vUwzg4nOcB3eOOVzjCKIZOpLqF4aKmqAYCtgqV0SFyvR4GRqw0_iSGq00acu4baPz67RQ-md4-XOUcKgi5rtxAdvhRo5Kfauba9J3V-tguvzlQLQRAjXH4I7fPsUIEd3_sRg4jg/s400/IMG_1960.jpg" title="" width="300" /></a></div>
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<span style="font-size: large;">These proportions make enough for weekdays for 2 weeks! </span></div>
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<span style="font-size: x-large;">Top with some GUAC and you're ready to ROCK! </span></div>
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<span style="font-size: x-large;">-B</span></div>
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Nutrition Facts: Calories- 320, Protein-14.5 g, Fat- 16 g, Carbs-19 g </div>
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Portion Fix Container breakdown: 1 yellow, 1 red, 1 blue</div>
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<br />Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-30288417731082204112018-02-19T14:09:00.001-08:002018-02-19T14:10:08.474-08:00Is the 6 Week Rest Period After Giving Birth Necessary? <span style="font-size: x-large;">Is the 6 Week Rest Period After Giving Birth Necessary? </span><br />
<span style="font-size: large;">Do we reeeeeaaaaalllllyyyy need to wait that long to get back to an exercise routine? </span><br />
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<span style="font-size: x-large;">YES. </span><br />
<span style="font-size: large;">....and no. </span><br />
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<span style="font-size: large;">So that leaves us with a big fat MAYBE, and here's why:</span><br />
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No matter how "smoothly" your pregnancy and delivery went, growing a human and giving birth (either through the regular channels or via c-section) is extremely taxing on your body. That's just a fact.<br />
You've stretched, bent, squished, and rearranged more in the past 9 months than ever had been possible before in your entire life.<br />
Your organs got displaced, your spine had to compensate for the ever-growing bowling ball on your front side, and let's not even get into the things that have gone on downstairs.<br />
<span style="font-size: large;">It's been A LOT. </span><br />
No matter how you slice it, all those pieces need to work themselves down, out, and up (respectively) and that takes time.<br />
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Professionals estimate that it takes about <b>4 weeks</b> for your uterus to return to it's "regular" size and be nestled back into your pelvis. And, in a best case scenario, it takes <b>a couple of months</b> for your abdominals to come back together fully with no more risk of diastasis recti... but for most women, it takes even longer for that seam to truly heal. The hormone Relaxin, that makes our joints and muscles limber enough to STRETCH for all this baby makin' takes about <b>5 MONTHS </b>to fully leave our systems after birth... meaning that even when we're feeling great we may be more succeptible to injury for quite some time after birth is behind us.<br />
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These are just a few of the main factors that contribute to us postpartum gals getting back into our exercise habits... and to me, they're all pretty legit reasons to tread lightly as opposed to cannon-balling our way back into a fitness routine.<br />
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<span style="font-size: large;">Every woman is different, and I would never presume to tell you what is going to be best for your body via a simple blog post </span>(so SIMMER, I'm not telling you this is what you HAVE to do).<span style="font-size: large;">... but I will share what I'm doing in case you're trying to noodle through how to get back into fitness without going overboard! </span><br />
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<span style="font-size: x-large;">I took the first two week to LEGITIMATELY REST.</span><br />
I went for one, single, solitary walk... for less than 30 minutes... at an utter snail's pace during this 2 week period. Other than that and the occasional trip to the pediatrician or an exciting trip to the grocery store for a frozen pizza for Pizza Friday, you could find me snugly tucked in bed with my baby on my chest.<br />
<b><span style="font-size: large;">REST is not a dirty word. </span></b><br />
There is absolutely no shame in kicking your feet up for a little while after you BROUGHT LIFE INTO THIS WORLD and enjoying it. You will never get these precious days back with your baby, and I for one was not about to let some insta-mom who had abs on Day 5 PostPartum let me think that I needed to have ANY priority other than showering my sweet baby girl with love. Period.<br />
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I was aided in giving in to this rest because I physically felt like I had been run over by a small school bus. Let's just say... I didn't sneeze and have my baby fall out of me, so I was sore.<br />
I remember thinking that the thought of that discomfort lasting for two weeks (like all of my friends casually said it would) seemed unbearable... but as I rounded the corner of 2 weeks postpartum this weekend, it felt like a cloud had lifted and I feel *almost* regular!<br />
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...which is why I can 100% understand why women are tempted to jump in HARD to working out! Especially if you DID sneeze your baby out, I see the appeal of finally having your body to yourself again and wanting to get back to "normal"... but we gotta be careful! Permanent pelvic floor damage is not worth a quick endorphin high.<br />
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<span style="font-size: x-large;">Heading into week 3... </span>My plan is to reengage my core by focusing on a few exercises for the transverse abdominis, work on realigning my posture correctly, taking a few walks outside when the weather permits, and making ((and FOLLOWING)) an actually healthy meal plan instead of eating cookies for 1/2 my daily calories!<br />
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Add a gallon of water a day to this plan and a handful of carbs during night feeds and this is my starting point! I'm SURE that I'll have to adjust as we go, but setting myself up with an actual plan feels really good!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs2zx1a4rCmpxr9Pnj0jqm6KAVsUv_wx8RZ0c5ILA1H1IYkkEh44Jtbw6e5BlxKd5KBqB-CChGWkHZWa5daS1p3JITxTLTf0J65rOyBtsoC0n6xkUnVg0aENuIpzJ77nF9JUZOdfU0oA/s1600/Screen+Shot+2018-02-19+at+4.59.45+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="post partum, after birth, meal plan, fitness, fit mom, " border="0" data-original-height="609" data-original-width="960" height="405" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs2zx1a4rCmpxr9Pnj0jqm6KAVsUv_wx8RZ0c5ILA1H1IYkkEh44Jtbw6e5BlxKd5KBqB-CChGWkHZWa5daS1p3JITxTLTf0J65rOyBtsoC0n6xkUnVg0aENuIpzJ77nF9JUZOdfU0oA/s640/Screen+Shot+2018-02-19+at+4.59.45+PM.png" title="" width="640" /></a></div>
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....stay tuned for updates on how this week goes and how I adjust in the coming weeks!<br />
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How have you approached PP Fitness???? What has worked well for you?? Or what did you think was a good idea but in hindsight wish you'd skipped??<br />
Leave a comment! I'd love to know what other fit sisters are doing!<br />
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<span style="font-size: large;">-B</span><br />
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<br />Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-80777082692852581552018-01-01T10:20:00.000-08:002018-01-01T10:33:09.150-08:00How To Achieve Your Goals in the New Year<div style="text-align: center;">
<span style="color: purple; font-size: x-large;">Happy New Year!!!! </span></div>
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No matter where you found yourself at the end of 2017, we can all find ourselves feeling hopeful as the new year begins and we start to plan our hopes and dreams out for the coming months of 2018. </div>
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These are all words that circle around during the transition from one year's calendar to the next, and they are all good and inspiring words that make us believe that we will be better... that we will DO better in the months to come. </div>
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The unfortunate reality is that many of us continue to fall victim to the temptation of "tomorrow" and "later" and "next time" EVEN when we have this INCREDIBLE OPPORTUNITY FOR A FRESH START! </div>
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<span style="font-size: large;">SO.... Let's put an end to the cycle of procrastination once and for all and GET THOSE GOALS ON PAPER AND PLANNED OUT! </span></div>
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<span style="font-size: x-large;">DEAL?!</span></div>
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<span style="font-size: large;">... But where do we start?! </span></div>
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Some simple tips that I have found useful for myself and the men and women who I have supported along their journeys of reaching goals in their health, fitness, and lifestyle are:</div>
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<span style="font-size: large;">1. Start by discovering the feelings you want to create in your life- </span>Having a goal to lose weight, make more money, have a better relationship with your spouse are all good and well on their own... but understanding the feelings and the reasons BEHIND those goals is what makes them come alive and makes them inspiring to you for the long haul. </div>
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<span style="font-size: large;">2. Keep it simple- </span>Instead of making a list of 10 things that you want to improve upon this year, pick 1-3 main goals that, if you can make consistent positive progress, will move your life in the direction you desire. A large milestone like a new year can help us see all the places in which we have fallen short in the past and all the areas we hope to move forward with in the future... but biting off more than we can chew is a surefire path to failure. </div>
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<span style="font-size: large;">3. Identify positive actions that you can take that WILL move you toward your end goal- </span>These should be measurable, trackable, and reasonable. Remember that small actions every day add up to BIG results. Chances are, you KNOW what you need to be doing to move yourself in the direction of your goals... you just haven't put pen to paper and made a PLAN for it before! </div>
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<span style="font-size: large;">4. Set up an accountability system- </span>Find another person or a group of people who you can be held accountable to when it comes to sticking to your goals! This is THE MOST IMPORTANT PIECE of the success puzzle in ANY area of life! We are social creatures, we succumb to peer pressure, and we want to live up to others' expectations of us... USE THIS TO YOUR ADVANTAGE! TRICK YOURSELF into succeeding by sharing your goals with people that you know will support you and challenge you along the way! </div>
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...Not quite sure how to apply these ideas to YOUR goals????</div>
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<span style="font-size: large;">Below you will find the PHASE 1 Goal Setting Sheet that I help my clients complete at the beginning of their health and wellness journey with me. </span></div>
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<span style="font-size: large;">If you'd like to set up a (*free*) consultation to discuss YOUR goals for the New Year and beyond, just follow this link and grab a time slot! </span><span style="background: 0px 0px rgb(255 , 255 , 255); box-sizing: border-box; color: purple; display: inline-block; font-family: , "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 24px; margin: 0px 0px 15px; word-wrap: break-word;"><a href="https://scheduleatimetochat.as.me/" style="background: 0px 0px rgb(255, 255, 255); box-sizing: border-box; display: inline-block; font-family: adelle-sans, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 24px; margin: 0px 0px 15px; word-wrap: break-word;" target="_blank">https://scheduleatimetochat.as.me/</a></span></div>
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There are 2 groups coming up in January to support those of us who are reaching for health and fitness goals in the new year! </div>
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<span style="font-size: large;">Option #1 is The JANUARY JUMPSTART </span>group that will be focused on detoxing after the holiday season and getting us on track for a healthful 2018! We will be working out, eliminating the most inflammatory foods from our systems, and supporting one another in our goals along the way! </div>
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Find more info and RSVP to the Facebook Event here- <a href="https://www.facebook.com/events/392687764519260/">https://www.facebook.com/events/392687764519260/</a></div>
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Apply for a slot here- <a href="https://bekahalemagno.wufoo.com/forms/m1d5dm6x13fqe0k/">https://bekahalemagno.wufoo.com/forms/m1d5dm6x13fqe0k/</a></div>
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<span style="font-size: large;">Option #2 is the TEST GROUP for our newest program, 80 Day Obsession! </span>This program is for the more experienced exerciser who is ready to take their fitness to the NEXT LEVEL in 2018 with a fully periodized workout program paired with timed nutrition to get your BEST RESULTS EVER! </div>
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Find more info and RSVP to the Facebook Event here- <a href="https://www.facebook.com/events/161687591254774/">https://www.facebook.com/events/161687591254774/</a><br />
Apply for a slot here- <a href="https://bekahalemagno.wufoo.com/forms/m1d5dm6x13fqe0k/">https://bekahalemagno.wufoo.com/forms/m1d5dm6x13fqe0k/</a><br />
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<span style="color: purple; font-size: x-large;">Wherever the New Year takes you, I hope it's beautiful! </span><br />
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<span style="color: purple; font-size: x-large;">Happy 2018, friend! </span><br />
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<span style="color: purple; font-size: x-large;">-B</span><br />
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Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-1425921181548392622017-11-21T11:24:00.003-08:002017-11-21T11:26:53.381-08:004 Tips to Prevent Holiday PLUMPING! <div style="color: #222222; font-family: arial, sans-serif; font-size: small; text-align: center;">
<span style="color: #660000;">Can you believe Thanksgiving is just 2 days away?! </span></div>
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<span style="color: #660000; font-size: x-large;">4 Tips to Prevent YOU from Plumping up this Thanksgiving! </span></div>
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<span style="color: #274e13; font-size: x-large;">1. Don't Skip Morning Meals! </span><span style="color: #274e13; font-size: medium;">By making sure to eat a healthy breakfast.... (think: egg & veggie scramble, yogurt with some nuts and fruit) you won't be STARVING when turkey carving time approaches! Skip the carbs at breakfast since LORD KNOWS there will be enough of them to go around later, and give yourself a good protein base to start the day. </span></div>
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<span style="color: #274e13; font-size: x-large;">2. Work up a Sweat! </span><span style="color: #274e13; font-size: medium;">Even if it just means a 30 minute workout in the basement of Aunt Susie's (we both know you have FREE access to quite a few over at <a href="https://www.beachbodyondemand.com/register?referringRepId=580086" style="color: #1155cc;">Beachbody's website</a> ) or participating in your town's Turkey Trot... get moving! Nobody's gettin down to the eating today until the afternoon, so you have PLENTY of time to get the blood pumping! This will help with digestion later, flush out whatever you might have indulged in the night before, and help you have a clean slate for the day ahead! </span></div>
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<span style="color: #274e13; font-size: x-large;">3. Decide on Your Indulgences Ahead of Time! </span><span style="color: #274e13; font-size: medium;">If you KNOW you can't go another day without Grandma's pecan pie-- great! Plan to have a slice! ...but then maybe let that decision help you pass on the mediocre mashed potatoes or the not-so-hot-anymore sweet potato pie. When you know which of the heavier items is really important to your Holiday Cheer, it helps you move past the other choices more easily! </span></div>
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<span style="color: #274e13; font-size: x-large;">4. DRINK WATER! </span><span style="color: #274e13; font-size: medium;">...at least every other glass! Better yet-- pick a number of drink you're going to have a stick to it. Nobody's wants to be the drunk cousin that passes out before pie is served, so don't let your enthusiasm for a heartily stocked bar get in the way of enjoying the whole day! Alternating drinks with water will not only help you booze a little less, but will help flush out all the extra salt that's sure to be present in the day's meal AND help you feel more full and better equipped to pass on second helpings! </span></div>
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<span style="color: #660000; font-size: medium;">Bonus tips: </span></div>
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<span style="color: #660000; font-size: medium;">- sit next to a healthy relative and peer pressure your way into making better choices ;) </span></div>
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<span style="color: #660000; font-size: medium;">- don't sit within arm's reach of any snack bowl when you're sitting around and chatting... that way you can't mindlessly chomp!</span></div>
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<span style="color: #660000; font-size: medium;">- go easy on yourself! Pick your indulgences, enjoy the day, and move on! GUILT FREE! Got it?! </span></div>
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<span style="color: #274e13; font-size: x-large;">Need a last minute recipe to throw together before you head out to your Thanksgiving Dinner?! </span></div>
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<span style="color: #660000; font-size: medium;">Try out this Fudge! ...super easy and super delicious! </span></div>
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<span style="color: #274e13;">What you'll need: coconut oil, honey, vanilla, cocoa powder</span></div>
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<span style="color: #274e13;">Find the full recipe <a href="https://wholefully.com/dark-chocolate-coconut-oil-fudge/" style="color: #1155cc;">HERE</a></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjgKrM9or00EpM-rx1vh21w0w6QjtO7hCjfTbwdBLmtzmCUgveuycxSwrqpHBUBttrS3EhuVaS3qaplMFA18cqcCGahvTfnh4ni9LVbAD2IRsciUtE6Qjpz-S88AH6Bgd5pWgj6QGS9Q/s1600/Screen+Shot+2017-11-21+at+1.57.41+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="wine, thanksgiving, healthy holiday tips, turkey, christmas, fudge, recipe, healthy recipe, coconut oil fudge, chocolate, moderation, balance" border="0" data-original-height="613" data-original-width="627" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjgKrM9or00EpM-rx1vh21w0w6QjtO7hCjfTbwdBLmtzmCUgveuycxSwrqpHBUBttrS3EhuVaS3qaplMFA18cqcCGahvTfnh4ni9LVbAD2IRsciUtE6Qjpz-S88AH6Bgd5pWgj6QGS9Q/s320/Screen+Shot+2017-11-21+at+1.57.41+PM.png" title="" width="320" /></a></div>
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<span style="color: #274e13; font-size: medium;">As Black Friday and Christmas Shopping Season quickly approach... are you looking for some ways to pad your wallet this December?!</span></div>
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<span style="color: #274e13; font-size: medium;">Maybe now is the time to think about joining my team as a health and wellness coach! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGL5vxfFNzjFU_cRnJBEyrbR4WmbNAJCUpf6eQ2XeZ0Nb8YvTyXckQu68P2Mign3xInVBzKW1S7Gtdxhyphenhyphen6akNghrOHtfS4QwGLoJe9VHNBrhaiHXe50HLB3A62KZgsZEQ696BwkDB_cg/s1600/cash+for+christmas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="work from home, holiday cash, cash for christmas, free money, earn an income, stay at home mom, mom job, holiday cash, holiday spending, black friday, cyber monday, income opportunity" border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGL5vxfFNzjFU_cRnJBEyrbR4WmbNAJCUpf6eQ2XeZ0Nb8YvTyXckQu68P2Mign3xInVBzKW1S7Gtdxhyphenhyphen6akNghrOHtfS4QwGLoJe9VHNBrhaiHXe50HLB3A62KZgsZEQ696BwkDB_cg/s640/cash+for+christmas.jpg" title="" width="640" /></a></div>
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<span style="color: #274e13; font-size: medium;">What kind of difference could an extra $500 mean for YOUR FAMILY'S Christmas this year?! </span></div>
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<span style="color: #274e13; font-size: medium;">I will guide you every step of the way so that YOU can earn yourself an extra holiday bonus AND for every $500 you earn, I'll reward you even further with a $25 Amazon Gift card! </span></div>
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<span style="color: #660000; font-size: medium;">Training with the #1 team in the network ((ours!)) begins December 4th! ...are you ready to make this the best Christmas Season yet?!</span></div>
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<span style="color: #274e13; font-size: medium;">Apply for a spot on our team <a href="https://bekahalemagno.wufoo.com/forms/best-self-productions-coach-application/" style="color: #1155cc;">HERE</a></span></div>
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<span style="color: #660000; font-size: x-large;">Happy Thanksgiving!!! </span></div>
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<span style="color: #274e13;">ps. don't forget about our Holiday Survival Guide Group that will be kicking off right after Thanksgiving! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipHpEuN-yY4czvTXfkMxsesNdacnkFa9Gj1984MthITzSkV7l-FLRmr71PveQTtyvvnrPBN7PZTPmXankpNEs_3IC_4t9pR3Kw_aeGM_L6ylOd03PzlPfMoMbtYQS2KCuNNcCcsWXjAg/s1600/Screen+Shot+2017-11-13+at+5.05.54+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="holiday survival guide, accountability, support, health goals, fitness, healthy lifestyle, wine, thanksgiving, healthy holiday tips, turkey, christmas, fudge, recipe, healthy recipe, coconut oil fudge, chocolate, moderation, balance" border="0" data-original-height="554" data-original-width="986" height="355" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipHpEuN-yY4czvTXfkMxsesNdacnkFa9Gj1984MthITzSkV7l-FLRmr71PveQTtyvvnrPBN7PZTPmXankpNEs_3IC_4t9pR3Kw_aeGM_L6ylOd03PzlPfMoMbtYQS2KCuNNcCcsWXjAg/s640/Screen+Shot+2017-11-13+at+5.05.54+PM.png" title="" width="640" /></a></div>
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<span style="color: #274e13;"><br />Apply for a spot <a href="https://bekahalemagno.wufoo.com/forms/m1d5dm6x13fqe0k/" style="color: #1155cc;">HERE</a>, or RSVP to the event </span><span style="color: #274e13;">on Facebook</span><span style="color: #274e13;"> </span><a href="https://www.facebook.com/events/479801752413263/" style="color: #1155cc;">HERE</a></div>
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Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-61124130609360290522017-11-06T09:11:00.000-08:002017-11-06T09:17:22.454-08:00SO- You're thinking of trying out INTERMITTENT FASTING?! Awesome! There seems to be a recent flood of people interested in the "intermittent fasting" approach to a healthy, balanced nutrition plan... and, as with any new plan that comes around, there are a lot of questions about it!<br />
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About 2 years ago I started to really explore how to become a fat burning machine as opposed to a carb fueled monster, and I today I want to set out a little bit of what I learned in the process for you!<br />
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Hopefully you can learn a little bit from the resources that I'll share with you here, and have a better understanding of what to expect if YOU decide to experiment with it yourself :)<br />
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<span style="font-size: large;">The most important piece for you to understand about intermittent fasting is that it is NOT a quick fix solution to your weight loss goals. </span><br />
If you are looking for a way to drop weight FAST, this post isn't for you. This approach isn't for you.<br />
If you're looking for a way to truly optimize your health for LIFE, then keep reading.<br />
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There are many ways to become more fat adapted, and intermittent fasting is just one potential piece to that puzzle. You MUST listen to your body as you begin to experiment. What works for one person may not work for you, and what might work great for you might not work for someone else.<br />
Resist the temptation to compare yourself to others.<br />
Your genetics, hormones, current habits, and so many other lifestyle factors all come together when it comes to your journey to becoming your best self. These are all major players that require time, energy, and patience to reprogram themselves in order to function at their best.<br />
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Intermittent fasting, while INCREDIBLE in so many ways, will take time for your body to adjust to fully and will not necessarily give you dramatic results in 2 weeks. <span style="font-size: large;">Your body is complex. BE PATIENT and STAY THE COURSE. Deal? </span><br />
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Okay. SO.... when I decided to take the plunge, I lightly documented my journey as far as the WHY I decided to dive into IF, HOW I approached condensing my eating window, and WHAT some of the expected and unexpected side effects were as I progressed through my first month with it. I've put them together in a little list here for you to check out!<br />
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1. You can find my WHY as well as the podcasts that I listened to that tipped me over the edge into the IF world by checking out my original blog post about it here: <i><a href="http://www.bestselfproductions.com/2016/06/sometimes-status-quo-just-doesnt-suit.html" target="_blank">Sometimes the Status Quo Just Doesn't Suit You Anymore: How I'm Changing my Entire Approach to Healthy Eating</a></i><br />
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2. You can find my 1st week's response and how I felt physically, emotionally, and some unexpected (yet apparently very common) side effects that cropped up as my body adjusted, here:<i><a href="http://www.bestselfproductions.com/2016/06/a-tardy-update-on-my-new-nutrition.html" target="_blank"> A Tardy Update on My New Nutrition!</a></i><br />
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3. At 2 weeks into being fully committed to the IF window, the initial side effects were fading and I noticed that my hangry carb monster was seeming to have vanished! How were the rest of my results?... check it out, here: <i><a href="http://www.bestselfproductions.com/2016/06/week-2-update-no-news-is-good-news-for.html" target="_blank">Week 2 Update: No News is Good News... for now</a></i><br />
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4. My 4th and final entry demonstrated how truly fascinating my results were becoming, and how DESPITE "real life" getting in the way a little bit, I was still seeing the most encouraging response that I'd seen in a long time... read more, here: <i><a href="http://www.bestselfproductions.com/2016/07/there-was-change-comin-and-then-i-let.html" target="_blank">There Was a Change A-Comin... and then I Let Life Get in the Way (Weeks 3-5)</a></i><br />
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The documenting of my experiment ended over a year ago, but continuing with intermittent fasting as a part of my approach to nutrition moving forward was permanent (...well... until I got pregnant this Spring and everything flew out the window. Like. Seriously out the window--<i> </i><span style="background-color: white; font-family: "pt serif" , serif; letter-spacing: 2px; text-align: center;"><span style="font-size: x-small;"><a href="http://www.bestselfproductions.com/2017/09/truths-about-first-trimester-that.html" style="font-style: italic; text-decoration-line: underline;" target="_blank">Truths About the First Trimester that *Apparently* No One Tells You</a>)</span></span><br />
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I proceeded to have the best, healthiest, most fulfilling running season on the books. I ran a half marathon and a couple full marathons during this year of practicing IF with ZERO intestinal distress, no injuries, and feeling more energized and clear headed than ever before. </div>
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My sleep schedule was SOLID and I woke up refreshed every single day. </div>
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I never had a moment of hangry-ness, and experienced more stable blood sugar levels than ever before in my life. </div>
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I was less fluffy, leaner, and felt more like my BEST self than I had felt in a long time!</div>
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I even went so far as doing 10-12 mile fasted runs during my training season and feeling great! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxLGtvXA_fiWI4_ELpj6SLJvtCtsEpR6gzUSsid5jImHC6eFsRvf3bYIgGM6MMexSJgdUdV-SSLoWBS_PgNJY_4PvuV-sVTyCkQHB6vBABPGhOXrKRQSXbetaJjZ_HAPb_d0ZyIvzCmg/s1600/IMG_6021.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxLGtvXA_fiWI4_ELpj6SLJvtCtsEpR6gzUSsid5jImHC6eFsRvf3bYIgGM6MMexSJgdUdV-SSLoWBS_PgNJY_4PvuV-sVTyCkQHB6vBABPGhOXrKRQSXbetaJjZ_HAPb_d0ZyIvzCmg/s400/IMG_6021.jpg" width="400" /></a></div>
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<span style="font-size: large;">So, if you were to ask me if I think you should give IF a try for yourself, my answer would HAVE TO BE a resounding YES! </span></div>
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<span style="font-size: x-large;">As long as you also:</span><span style="font-size: large;"> listen to your body, keep your blinders on to others, and are willing to be patient as you fundamentally shift the way in which your body has been functioning (probably for decades).</span></div>
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I am here and always happy to chat with you individually if you have questions or curiosities about this! Obviously there is much more to it all than is documented in these posts, but let's be real... not everyone has time for that :) </div>
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Hit me up if you wanna chat! Use the contact bar on this page, or email me at bestselfproductions@gmail.com</div>
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Happy Fasting! </div>
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-B</div>
Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com1tag:blogger.com,1999:blog-6625537423882457.post-77056499376562246152017-09-26T12:45:00.001-07:002017-09-26T12:57:45.468-07:00Update Your Kitchen Without Going Crazy... or Broke! When we bought our house this Spring, we were SUPER excited that it was ready for us to move in and didn't need any major improvements from us... except for an outdated kitchen that my heart REALLY wanted to take care of as soon as we got moved in!<br />
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The space was great, but the appliances (most of which only mostly worked, which we found out after inspection) were cheap and icky, the counter tops were a lovely 90's Discovery Zone style confetti laminate, and the combination of yellow-hued fluorescent light and the reflection off the sun-stained cabinets made for a VERY yellow appearance throughout the whole upstairs.<br />
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They did a great job photographing for the listing, but upon arrival it was even more obvious that I wanted to get it updated and a little feeling a little cozier and more in line with the style of the rest of the home.<br />
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Here are some of their photos...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR-RoWJu1XL_T2cuuuABc-vTfgiXQf8ueZ-vKEC8piybcAh9_Pk2E8qhth2fo8du7uYFBXV1vILpmNtmgCojtKPcgx9-Taq66-0pX69GVpzdidbywrg6e4j_A-kmHSP_8DQDe0RfQNSw/s1600/kitchen+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="kitchen renovation, kitchen project, DIY, diy project, do it yourself, kitchen rehab, home depot, granite counters, chalkboard paint, milk paint, milkpaint, home improvement " border="0" data-original-height="683" data-original-width="1024" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR-RoWJu1XL_T2cuuuABc-vTfgiXQf8ueZ-vKEC8piybcAh9_Pk2E8qhth2fo8du7uYFBXV1vILpmNtmgCojtKPcgx9-Taq66-0pX69GVpzdidbywrg6e4j_A-kmHSP_8DQDe0RfQNSw/s320/kitchen+1.jpg" title="" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaJvNnbBjEmDCNDt8wkl3Jv_K9IoFnOhFEEjA9JPzpQZWMPGwnPdEIz51TleaBvh5KGNnWCcepXYszaiM00mjc1LV5v6MTZtFbyF1eXdU45HpBbd7FE-KmOll25RmIO71BUs1ZZxwodw/s1600/kitchen+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="kitchen renovation, kitchen project, DIY, diy project, do it yourself, kitchen rehab, home depot, granite counters, chalkboard paint, milk paint, milkpaint, home improvement " border="0" data-original-height="683" data-original-width="1024" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaJvNnbBjEmDCNDt8wkl3Jv_K9IoFnOhFEEjA9JPzpQZWMPGwnPdEIz51TleaBvh5KGNnWCcepXYszaiM00mjc1LV5v6MTZtFbyF1eXdU45HpBbd7FE-KmOll25RmIO71BUs1ZZxwodw/s320/kitchen+4.jpg" title="" width="320" /></a></div>
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I have no idea how they got it to feel so bright and clean white for the real estate photos (they must have brought a spot light) because this is what it looked like when we were actually in the home... <span style="font-size: x-small;">I know, I know, I also have the light off... but it was SO yellow that it totally distorted the room for photographing when it was on.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsElbz1kT2Fg8ouziMsB2FhWRWchpKTA0RJFxVIy_Yh4XtqRrpeM7wTG4AkzA7MT41KSLYKa5GJqxXxB6iHs4FmyNoaoWym1IYUVPljTUscjQonpO1tKHr2hojgfrpHezYAinnDJeh-g/s1600/IMG_2325.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="kitchen renovation, kitchen project, DIY, diy project, do it yourself, kitchen rehab, home depot, granite counters, chalkboard paint, milk paint, milkpaint, home improvement " border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsElbz1kT2Fg8ouziMsB2FhWRWchpKTA0RJFxVIy_Yh4XtqRrpeM7wTG4AkzA7MT41KSLYKa5GJqxXxB6iHs4FmyNoaoWym1IYUVPljTUscjQonpO1tKHr2hojgfrpHezYAinnDJeh-g/s320/IMG_2325.jpg" title="" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVKWD0XSYY3GhytKgExa_1WgQtTP31BtF8b6XNhdH-9oYAn3p98LHq2oN_D8NskcJ8wYg6eI1EYhmkzTQJjited70ahqou54Zhuh4X0hESMKZN68VkUiIRhIw1BQ6P1KMR2ombzZIDsQ/s1600/IMG_2326.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="kitchen renovation, kitchen project, DIY, diy project, do it yourself, kitchen rehab, home depot, granite counters, chalkboard paint, milk paint, milkpaint, home improvement " border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVKWD0XSYY3GhytKgExa_1WgQtTP31BtF8b6XNhdH-9oYAn3p98LHq2oN_D8NskcJ8wYg6eI1EYhmkzTQJjited70ahqou54Zhuh4X0hESMKZN68VkUiIRhIw1BQ6P1KMR2ombzZIDsQ/s320/IMG_2326.jpg" title="" width="240" /></a></div>
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Taking on a kitchen redo on a budget can seem really overwhelming... which I know, because everyone and their mother was discouraging us from doing it.<br />
<span style="font-size: large;">The problem was that they were looking at the listing photos and I was looking at the reality.</span><br />
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<span style="font-size: large;">SO-- where do you begin???</span><br />
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<span style="font-size: large;">Tip 1: Choose the right appliances at the right time!</span><br />
There are some real tricks to getting new appliances... the first one being that you need to know what you really NEED in your appliances. Do you NEED convection bake as an option on your oven? Do you NEED that extra 4 cubic feet for your fridge? Is a standing side by side what you prefer, or do you NEED the bottom drawer freezer option? Do you NEED the 3rd rack for your dishwasher, or do you think that a silverware basket is fine?<br />
...all legitimate questions, and having an idea of what you'd like to spend can help make some of these decisions for you.<br />
<br />
I knew that I wanted to have the slate front appliances because:<br />
1. They are fingerprint proof (aka dog nose proof)<br />
2. They are magnetic<br />
3. They are currently only made by GE, which is a brand that I like to support-- also, helps narrow down options!<br />
<br />
<span style="font-size: large;">Once you narrow down what you want... you lie in wait for the perfect sale! </span><br />
Appliances are something that go on major sale a few times a year from the large retailers. TAKE ADVANTAGE OF THIS! Unless you're really in a bind and your fridge just putzed out, there is NO reason to EVER pay the full sticker price on any of these items.<br />
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We ended up buying our appliance suite before we ever moved into the house and just delayed the delivery until we would be there because Home Depot was having a Memorial Day sale that seemed like the best it would be all Summer, and everything I wanted was included!<br />
We saved over $500 by buying at the right time, and I haven't seen the prices dip back down to the level that we bought them at since. If your gut says it's the best deal you're going to find, it probably is.<br />
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<span style="font-size: large;">Tip 2: Don't be afraid of your cabinets!</span><br />
This was the part of our redesign that I got the most push back from other people about. People COULD NOT TELL ME ENOUGH about how much of a pain in the butt it was to paint cabinets (though most of them had never actually done it), how the paint chips and wears and I'd just have to touch ti up forever. They told me that our cabinets were "fine" or "not that bad".... BARF. The kitchen is the most lived in area of most homes, and for sure the most lived in area of our home. I wanted it to be a space I actually enjoyed looking at!<br />
I played around with the idea of replacing the counters and getting new hardware before making a decision about painting the cabinets... but I was STRUGGLING to find a counter that I liked and that wouldn't totally clash with the brown cabinets and slate appliances that were now installed.<br />
One day I decided to give the cabinets a really good scrubbing, and the whole while my disdain for them grew like wildfire. By the end of that cleaning sesh, I knew that the cabinets had to come before any other changes.<br />
There was no way in hell I was going to spend thousands of dollars on new granite counter tops to still not be totally happy with the kitchen because of these stupid cabinets.<br />
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<span style="font-size: large;">I went with a milkpaint from Farmhouse Paints, and let me tell you... IT WAS SO EASY! </span><br />
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3 days and a buddy was all I needed to get them fully painted and antiqued the way that I wanted! I seriously laughed out loud when I thought about all the people who had been discouraging me from doing it.<br />
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<b>Day 1- Cleaning, taping, and cutting in. </b><br />
*because the hardware for my cabinets is on the inside of the door, it meant that I didn't need to remove the hinges which DEFINITELY saved me time<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjUrxbnQpbgIO6dMMPkQMbGqIw_6Y5lHObNRtAgvxna8t6xqvERlUevIcXKKVcYjWYMLMsz2nfvk6pQ5ydUwDXN3bBEAHwyIP0kNF3I69YkC-jUXAkw0h-t3uKF2D89ihDYI7F9OW0Lw/s1600/IMG_2333.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="kitchen renovation, kitchen project, DIY, diy project, do it yourself, kitchen rehab, home depot, granite counters, chalkboard paint, milk paint, milkpaint, home improvement " border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjUrxbnQpbgIO6dMMPkQMbGqIw_6Y5lHObNRtAgvxna8t6xqvERlUevIcXKKVcYjWYMLMsz2nfvk6pQ5ydUwDXN3bBEAHwyIP0kNF3I69YkC-jUXAkw0h-t3uKF2D89ihDYI7F9OW0Lw/s320/IMG_2333.jpg" title="" width="240" /></a></div>
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I cut in the trim on the ceiling carefully without taping, taped around the walls and floor for the baseboards, as well as cut in around the edges of the cabinets where the doors open. I did 2 coats to save time and energy the following day.<br />
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<b><br class="Apple-interchange-newline" />Day 2- Bulk of the painting... always better with friends... and healthy snacks! </b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXZp1UQ8xhMt54GFxi2oRYBWi7MR_djmlz_7NKHTsZOh5yipSxkWRYu6EtV4Rw2dli-98tcRf2sVBNoETz_BtoNYWUpkyBNMLc4wq4pkjqPbRVP05d8Aq26vHB-pG5avExiPQBzsMGFA/s1600/IMG_2376.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="kitchen renovation, kitchen project, DIY, diy project, do it yourself, kitchen rehab, home depot, granite counters, chalkboard paint, milk paint, milkpaint, home improvement " border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXZp1UQ8xhMt54GFxi2oRYBWi7MR_djmlz_7NKHTsZOh5yipSxkWRYu6EtV4Rw2dli-98tcRf2sVBNoETz_BtoNYWUpkyBNMLc4wq4pkjqPbRVP05d8Aq26vHB-pG5avExiPQBzsMGFA/s320/IMG_2376.jpg" title="" width="320" /></a></div>
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<span style="font-size: large;">VERY white! </span><br />
This paint took 3 coats to fully cover... and I ended up needing to get one more quart of paint than I thought. In hindsight, I probably would have been okay with 2 coats simply because of the way the antique gel hid many imperfections, but at the time I figured it was better safe than sorry!<br />
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<b>What I LOVED about the Farmhouse Paint</b> was that I didn't need to do anything more than clean my cabinets in order to paint with it. No sanding, no stripping, nothing!<br />
It is a thick paint (which I think is why I ended up using so much) and with patience, it covers beautifully.<br />
<b><br class="Apple-interchange-newline" />Day 3- Antiquing! </b><br />
Farmhouse sells a couple of different hues for their antiquing gels, and I went with the "tea stain" one as opposed to one that sounded a bit more grey. I wanted a warm white feeling, and I thought the more brown hue would bring that feeling about better. I bought a whole quart and have enough left over to last a lifetime... but again, better safe than sorry!<br />
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To use the gel you simply paint it on, wait a few seconds (seriously, just a few or it dries FOR REAL and it's not coming off), and then wipe it with cheese cloth. I definitely recommend wearing latex gloves and having the windows open when doing this because the stain has a strange sort of fishy smell that you don't want lingering on your hands or in your home any longer than it needs to.<br />
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<span style="font-size: large;">Again, SO STINKING EASY!</span> And turned out exactly how I wanted it on the very first try.<br />
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*cue the strange yellow light...<br />
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The gel gave the white just the right amount of depth and warmth while still allowing them to keep the room bright (especially after we changed out those horrific bulbs) and more open.<br />
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All of the supplies for the painting section cost less than $200. We did go with a bit of a more expensive paint option, but the results that I'd seen made it seem worth it.<br />
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<span style="font-size: large;">Tip 3: The right hardware can make all the difference! </span><br />
Some may think that cabinet hardware would be a part of the cabinet step, but if you've ever tried to buy new cabinet hardware you know that this deserves a section all on it's own!<br />
<br />
I went to every kitchen and bath remodel store in a 20 mile radius and SERIOUSLY found nothing that I even remotely liked!<br />
Knowing what you want is IMPERATIVE when looking for hardware, because otherwise it seems like there are SO. MANY. OPTIONS.<br />
I wanted something dark (like a roughed up black... but not a clean modern black), that was soft in shape. Maybe curved somehow, but definitely not something that looks like it belongs in an industrial kitchen.<br />
UGH. Forever and a day later I was still hunting and feeling extremely frustrated. When something is $3-4 a piece at a minimum and you need A BUNCH of them, online shopping doesn't really seem like a good option. I figured that we needed to have at least a couple hundred dollars in our budget for hardware because... well... those were the prices I was seeing!<br />
<br />
Then we got online at some janky websites and started digging around and found the PERFECT pieces... for a FRACTION of the cost.<br />
BONUS: while I found them on a janky website, they were also sold on Home Depot's website! So if they came and I hated them, I could easily run down the road and return them. No harm done.<br />
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<span style="font-size: large;">45 bucks later we had a full set of hardware that's perfect! </span><br />
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<span style="font-size: x-small;">*can you tell I took these pics after we swapped out the awful bulbs??</span><br />
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<span style="font-size: large;">Tip 3- Buy LOCAL granite!!!! </span><br />
I appreciate supporting small businesses in so many ways in my regular life... but it hadn't occurred to me that doing something as scary as buying new granite counter tops is something that we should use a local vendor for!<br />
<span style="font-size: large;">This is the MOST IMPORTANT tip of them all!</span><br />
Home Depot, Lowes, and those other large stores WILL NOT have the best price for you when it comes to counter tops!<br />
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What I didn't know (until we walked through 3 different granite warehouses after having been scouring HD's prices and supply) is that basically everyone has the same granite. They all have the same levels, the same colors, the same EXACT stones... literally down to the names. This makes it SO EASY to compare prices!<br />
This is an area that is still haggle-able in these United States (and ohhhhhh how I love to haggle!). This is true at Home Depot as well as independent stores-- the prices are never set in stone... I mean... except that they ARE stone ;) bad joke. I digress.<br />
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Now, the independent stores will have more wiggle room than a large store for the obvious reasons, but also for one not-so-obvious reason.<br />
They have stones that they've been sitting on for a while and want to move! Or, they have stones that have been partially cut and maybe aren't the right size for a lot of projects... they want these OUT and are way more likely to slash prices if they think you're interested!<br />
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These places are just as equipped to install as Home Depot, and usually will have sinks and faucets to choose from as well. It's still one-stop-shopping, but you're supporting a local artisan and saving bookoo bucks in the meantime!<br />
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By going to a local vendor instead of Home Depot we ended up with a granite 2 levels higher than we had expected to buy... and we came in more than $2,000 below our budget!<br />
If we'd done the exact same project from Home Depot, it would have cost us almost $4000 more and had us WAY over budget!<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVFv1yW7HRB5lXPYrafBocqH7L-R2lkeOaqImMrGCkx257f8druR5aOdG9CNwROgSUVmrTymTFXkSrfMS__a1PNyP-411XKUihyYW4eShrP3ZG0KE2RHTQlXM3X_MESPV9Vjrj52NgzA/s1600/Screen+Shot+2017-09-26+at+3.16.12+PM.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="kitchen renovation, kitchen project, DIY, diy project, do it yourself, kitchen rehab, home depot, granite counters, chalkboard paint, milk paint, milkpaint, home improvement " border="0" data-original-height="290" data-original-width="293" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVFv1yW7HRB5lXPYrafBocqH7L-R2lkeOaqImMrGCkx257f8druR5aOdG9CNwROgSUVmrTymTFXkSrfMS__a1PNyP-411XKUihyYW4eShrP3ZG0KE2RHTQlXM3X_MESPV9Vjrj52NgzA/s320/Screen+Shot+2017-09-26+at+3.16.12+PM.png" title="" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Before</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzMypAZJMS34UpFHhf1MYJByoS-07JI_GMRk4bd0G1kR55-6UuikTZn8wExIlhz_zhnQAvd2JnpbGi5neAKzxDNnSyCPeBvCRRj9pV7bOE9oqnkr-Nf2NKDwbpXODJ_XbbjJBU3uxkwA/s1600/IMG_2754.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img alt="kitchen renovation, kitchen project, DIY, diy project, do it yourself, kitchen rehab, home depot, granite counters, chalkboard paint, milk paint, milkpaint, home improvement " border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzMypAZJMS34UpFHhf1MYJByoS-07JI_GMRk4bd0G1kR55-6UuikTZn8wExIlhz_zhnQAvd2JnpbGi5neAKzxDNnSyCPeBvCRRj9pV7bOE9oqnkr-Nf2NKDwbpXODJ_XbbjJBU3uxkwA/s320/IMG_2754.jpg" title="" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After</td></tr>
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<span style="font-size: large;">Tip 4- Don't be afraid to do something fun!</span><br />
We have this weird stand-alone fridge set up that closes the kitchen off from our living room. One side of that cabinet island was just a full-length version of that ugly brown cabinet wood, and I needed to think of SOMETHING to do with it!<br />
After having painted and antiqued the long side wall of the counter peninsula, I knew that painting and antique-ing that large of a wall space just wouldn't look right. I started playing around with what I could do with it instead!<br />
Should we do an accent wall? Should we make it magnetic? Should we paint it the same as the actual walls?<br />
... we landed on making it into a chalkboard!<br />
Now I can have our meals for the week and the "things to remember" out in the open so they don't get lost... but because the wall isn't at an angle that you really see it a whole lot from the rest of the house, it's the perfect balance of fun and practical! ...or at least that's what we think :)<br />
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A quart of paint was something around $15 from the Depot... it did take a few coats to make solid, and they suggest not drawing on it for a few days, but seems like a small price to pay for a whole lot of fun!<br />
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<span style="font-size: large;">It IS possible to redo your kitchen and come in UNDER budget, AHEAD of schedule, and MUCH happier about your living space! </span><br />
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<span style="font-size: large;">Here are the final photos! </span><br />
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<span style="font-size: large;"><br /></span>Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com2tag:blogger.com,1999:blog-6625537423882457.post-37007596258453843912017-09-19T13:42:00.003-07:002017-09-20T15:31:27.223-07:00Truths About the First Trimester that *Apparently* No One Tells YouYou're pregnant?! Congrats! ...how many freak outs have you had already???<br />
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<span style="font-size: large;">Let's start with the first REAL truth that no one is going to tell you... IT'S OKAY TO FREAK OUT. </span>It's okay to feel immediately wonder how in the heck YOU are supposed to be a parent!<br />
I remember exactly the moment that I read the "Yes+" on the pregnancy test. I felt completely overwhelmed. I felt tiny. All of a sudden my thoughts went to "Oh my GOSH, are we ready for this?! Am <span style="font-size: large;">I</span> ready for this? What even IS this? Am I responsible enough to be in charge of some tiny human for the rest of forever?!" ...see what I mean??? Freak Out #1.<br />
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Whether you've been planning for years, trying for months, or can't believe that it happened at all... you're allowed to feel the full breadth of emotions about this! You can feel thrilled and terrified and excited and happy and nauseas (but we'll get into that later) about it all at the same time. It's okay. It's a BIG DEAL! A good big deal, a beautiful big deal, but a big deal none-the-less.<br />
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Something that I thought was so strange when we started telling people that I was pregnant was the "OH MY GOSH ARE YOU JUST SO EXCITED?!" response.<br />
Thankfully, I am in a very wonderful and stable marriage, and so OF COURSE we were happy and excited... but there were also lots of other feelings going on inside of us. A little shock, some apprehension, some disbelief, more than a handful of nerves about what was coming down the pike for us.<br />
When you find out that your couple is inviting another human along FOREVER, that's pretty reality shifting!<br />
Let yourself feel all the things. Talk about those things. Reflect on those things. It's okay if you're not glowing all the time at the prospect of life as you know it fundamentally shifting forever. (Sorry... did that instigate Freak Out #2??)<br />
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The good news is that whether you're on the far end of the scale and simply THRILLED or on the other end of the scale and simply TERRIFIED... you have a nice long time to figure some things out and adjust before that babe actually shows up on your door step. So take a deep breath. It's going to be fine.<br />
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When I got pregnant, I did what any sane millennial would do... immediately got on the internet to seek out information from a bunch of NOT professionals to tell me what I should "expect" to be feeling as I got deeper into it.<br />
<span style="font-size: large;">What I've learned</span> since those days of frantic googling to see how many symptoms I was experiencing and what the likelihood was that they meant I was going to have a healthy pregnancy would be <span style="font-size: large;">is that having expectations about your pregnancy is mostly an exercise in futility. </span><br />
Let's just all try to live in the moment and do what we need to do for our bodies right now as opposed to place some random stranger's expectations (good or bad) onto ourselves... deal??<br />
Because as soon as you think you've got "it" figured out, it's all going to change.<br />
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But... you are reading this, after all, to hear a little truth... so here goes:<br />
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Truth #1: <span style="font-size: large;">Whoever coined the phrase "morning sickness" really did us a disservice</span>. Before you get pregnant you think that there's like a bit of a queasy feeling in the morning, and maybe you'll yack a few times... but after mid-day passes you'll be glowing like Heidi Klum on the runway.<br />
Yeah. Right.<br />
For many of us, "all day and night sickness with momentary reprieves for carbo loading" is what this time really should be called. With any luck, it will end around the end of your first trimester (which did you know is actually week 14ish instead of week 12ish?? I didn't know that until I was praying for said sickness to finally cease and found out I had at least 2 more weeks). Unfortunately, not everyone is in the clear at that 1st trimester point... I, ironically, am writing this to you today as I near week 20 of my pregnancy and just returned to my computer from yacking unexpectedly.<br />
What can you do? ...not much.<br />
Maybe pray extra hard that you'll be one of the lucky pregnancy unicorns who feels energized and beautiful during her first trimester. I have known a few of them-- so, my fingers are crossed for you, sister!<br />
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Truth #2: <span style="font-size: large;">When it comes to exercise during your first trimester, bless and release!</span> ....Release any expectations that you have about continuing your regular regimen. Release any expectations that you will maintain your running pace. Release any expectations that you will continue to make strength gains.<br />
This is NOT to say that you can't do any or all of those things... but, please, lighten your expectation load and listen to your body. It's okay if you can't muster more than a walk once a week during your first trimester. If you feel that terrible, chances are you're not eating that much either, so your fears of gaining 30 lbs before week 12 aren't going to come true.<br />
I ran a marathon at week 6 of my pregnancy and then literally didn't exercise more than a handful of times for the following 2 months because I simply couldn't... and I had been in the best shape of my life. There is NO WAY to know how your body will react to this massive change, and there is nothing you can do to be sure that you won't fall flat on your face.<br />
The last thing that your body and your baby needs from you is to pass out or initiate unnecessary barfing because your pride is injured.<br />
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For those of us who love a good sweat sesh more than anything and would rather run a marathon than be forced to eat a box of Crispy Cremes, this truth can be excruciating. It doesn't matter how hard you fight it though... if your body doesn't want to handle your exercise load, it won't let you continue. So be gentle with yourself, and know that you will probably come out of it and be able to get back into a routine in a few weeks.<br />
You baby is more important than your 5-k pace right now anyways. Deal?<br />
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This need to release our exercise expectations all comes down to energy.<br />
When I got pregnant and was reading all the lists of "what to expect" <span style="font-size: large;">there was one word that I literally had to GOOGLE because I just didn't understand</span> what they meant. What was the word? ...<span style="font-size: large;">"fatigue." </span>Seems hilarious that I would have to look up what that meant... but I'm not someone who gets "fatigued" and I wanted a proper description.<br />
I wake (**woke) at 5:30 without an alarm, I'd never consider an afternoon nap, I was excited about a hearty exercise routine and very frequently woke up pumped about my upcoming 10 mile run for Saturday morning. So "fatigue" was a foreign word to me... until... one day... one o'cloock rolled around and I actually died for 3 hours on my friend's couch. And then the next day it happened again. And then the next day I barely zombied my way from rising through trying to stuff some peanut butter and pretzels down my pie hole before again passing out for an afternoon nap. This lasted my entire first trimester, hitting extra hard at exactly 1 pm... the worst part? I never woke up actually feeling better. I always needed some kind of quick sugar (usually gatorade) to revive me enough to even get out of bed.<br />
My definition of fatigue associated with pregnancy would be something more akin to a zombie being hit by a bus. Daily.<br />
If you're feeling this way, please know that you're not alone. I know how much it sucks and how frustrating it can be to feel like you've somehow done NOTHING all day and are still exhausted.<br />
My only advice? Find some good shows to binge watch my friend, because you're not going to be very productive when this time hits you.<br />
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Truth # 3: <span style="font-size: large;">Pregnancy nutrition is not like regular nutrition. </span><br />
We all have grand intentions when we get pregnant that we are going to be THOSE women who continue to eat healthy and make the best choices EVERRRRRRR for our babies.<br />
I actually used to scoff at women (of course only in my head) who said that they could "only eat carbs" and "couldn't remember the last time they ate a vegetable" during their first trimester.<br />
<span style="font-size: large;">HA! The universe has a funny way of getting us back for things like that. </span><br />
Wanna know how I survived my first trimester?? It was really simple... so I'll tell you. <br />
Pepperoni pizza, caesar salad (no question this baby is Italian), gatorade, and gold fish.<br />
Okay, sometimes I had stromboli instead of pizza, and sometimes I had pretzel rods instead of gold fish... but ummmm... you get the point.<br />
Oh... and whole milk and ice cream :) ...I actually had ice cream 15 days in a row at one point.<br />
Hilarious.<br />
Disgusting.<br />
Something I would have ABSOLUTELY judged another woman for doing and ADMITTING before I, myself, was so inconsolably ill and these were the only things that would help me survive a day. Sometimes a calorie needs to just count as a calorie and left in the past.<br />
<span style="font-size: large;">So here's what I have to say to you about how YOU eat during your first trimester:</span> Girl, do your best... and then just let it go. If you feel great, then BY ALL MEANS keep eating healthy! This is NOT a permission slip to binge on crap just because you're pregnant. BUT... if the thought of something green actually makes you turn green... again, give yourself a little grace and survive until it passes. It will pass. One day you will wake up and want to explore your fridge a little bit more. But until that day comes, don't beat yourself up. Your baby is already doing that enough.<br />
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<span style="font-size: large;">Along with the reading you've done about "what to expect" came probably some reading about "what do I need?" </span>... Honestly... you don't need much for the first trimester. But there are a few things that I have found useful that I figured I'd share with you here.<br />
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1. A solid set of <span style="font-size: large;">survival snacks</span> that you keep with you at all times. Hoard them. Label them. Threaten whoever lives in your house so that they leave them alone. There is nothing worse than having only ONE food that sounds like it won't make you barf, but finding that the last one was eaten when your husband was looking for a snack yesterday. Death, tantrums, and full on breakdown may ensue if this happens. Prepare accordingly. Keep gatorades in the fridge, hide goldfish in your purse, keep granola bars in your car. This is serious business ladies. No carb left behind.<br />
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2. Find yourself <span style="font-size: large;">a good waxer</span>. Yes. You ready that correctly. An esthetician who specializes in whatever hair removal you typically do yourself. You know how they talk about how thick and luscious and fast growing your hair is when you're pregnant???... well... news flash, honey. It's not just on your head. You may think that this sounds vain (and maybe a little bit of it is), but comfort is going to be huge the next few months, and anything you can do to eliminate your own personal responsibility (read as: extra energy required) for maintaining just about anything is HUGELY VALUABLE. Find your nearest European Wax Center or other reputable wax studio and buy a package. Just do it. And do it early so that when your... ahem... *down there* is a little more sensitive later in pregnancy, it won't even be an issue anymore because you'll be in a good routine!<br />
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3. Find a good <span style="font-size: large;">toner</span> that won't rough up your skin. As your hormones explode, you may find that some of that long forgotten teenage acne crops back up... and not only on your face. Your body is going through a lot of changes, and that means that you're overproducing some oils... I got zits in the weirdest places... like my FOREARMS on a couple of occasions-- I'm sorry... WHAT?! So grab a toner that will dry out your problem zones before they become real problems. Lots of gals I know struggle with chest and shoulder breakouts at different stages... and it's amazing how quickly it can be fixed with a little alcohol! There are plenty of cheap brands out there-- witch hazel is a good natural option :)<br />
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4. While you want to dry out some things you also want to <span style="font-size: large;">LOTION </span>UP! Make sure that you've got a really clean, moisturizer for both your face and your body! Keeping your skin balanced will help prevent break outs, but down the road will help ease itchiness as your skin starts to stretch out. Remember that your skin is your biggest organ, and that it absorbs everything that you put on it-- so try to stay away from icky chemical moisturizers as you are going to be using A LOT of lotion the next few months!<br />
<a href="http://www.bestselfproductions.com/2017/09/the-best-lotion-youll-never-buy.html" target="_blank">Try out this lotion</a> :)<br />
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5. <span style="font-size: large;">Exfoliate well, exfoliate often!</span> Along with keeping toner and lotion on hand, the best thing you can do for your changing skin right now is exfoliate! Using a gentle cleanser that doesn't strip your skin will help you not only avoid those breakouts, but **maybe** will help us stretch more gracefully later! There is no way to really know if anything can prevent stretch marks (it's mostly up to your genetics unfortunately) but exfoliating, lotion-ing up, and staying hydrated are our best bets. Grab one of those loofah shower gloves, and use it every day!<br />
<a href="http://www.bestselfproductions.com/2017/09/the-best-face-scrub-youll-never-buy.html" target="_blank">I use this scrub</a> on my face, neck, chest, and shoulders a few times a week. We'll see where the jury falls on stretch marks... but for now, I know that this is helping the skin people actually see stay much healthier ;)<br />
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<span style="font-size: large;">Bottom line: </span>The first trimester is about survival. And you will survive. And you will come out on the other side feeling more stable about being pregnant and more ready to start looking into the more practical things... like registry, and nursery decorating, and maternity clothes, and labor prep, and ....okay... no need to start Freak Out #3 just yet ;)<br />
<br />
Give yourself some grace these first few months, mama. Take time for yourself, and try to not be too mean to your husband. He doesn't understand how you feel, and that's okay... just remember that he's cute and you do still love him even if he eats the last slice of pizza without asking.<br />
<br />
<br />
<span style="font-size: large;">Stay strong, stay positive, and remember that this too shall pass. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">xo- B</span><br />
<span style="font-size: large;"><br /></span>
ps. If you'd like a little camaraderie during your pregnancy, join us on Facebook over at the <a href="https://www.facebook.com/groups/pregnancyplaybook/" target="_blank">Pregnancy Playbook</a>! It's a free group where we expectant gals are hanging out, sharing laughs, and keeping it real about what's going on!<br />
<br />
pps. If you're feeling good and are ready to hop back into your workout routine and healthy lifestyle... or maybe you didn't have a routine BEFORE but want to support your healthy growing bod now, <a href="https://bekahalemagno.wufoo.com/forms/m1d5dm6x13fqe0k/" target="_blank">APPLY HERE </a>to join our next health and fitness accountability group! We call them "Challenge Groups" because we challenge ourselves and each other every day to be our best selves! <a href="http://www.bestselfproductions.com/2016/04/what-is-challenge-group.html" target="_blank">Learn more about what a challenge group is here. </a>Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-68081218573542698442017-09-19T13:36:00.002-07:002017-09-19T13:39:16.928-07:00The Best Face Scrub You'll Never BuyWe all want that healthy morning glow, right?! So how do we make that happen??<br />
<br />
Aside from eating a balanced diet, exercising to promote blood flow, and keeping our skin hydrated... the best thing we an do to brighten and liven it up is EXFOLIATE!<br />
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This scrub smells like a bakery, is just the right amount of rough for daily or every other day use, and best of all, won't leave your skin feeling dry and tight!<br />
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Use on your face, neck, chest, shoulders... really anywhere that you think could use a little sloughing!<br />
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<br />
<span style="font-size: large;">The Best Face Scrub You'll Never Buy</span><br />
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Mix:<br />
1/2 cup coconut oil<br />
1/2 cup baking soda<br />
5 drops (or more if you prefer) lemon essential oil<br />
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Store in an air tight container and scrub a dub when you need a little freshening!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW9g3ieqW0CYNLttnGR0m7CCPL9DDdqLr482bOAPCuD1KaAmnxfrppVZIv_sOMkAMgun1DSkAcY1FI9GKhISL-Luj1_nEi8o2NQXoLFnClQu4LLondpjwmrs59Rds8YkN0WlseYtQ1OQ/s1600/IMG_2655.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="facial scrub, face scrub, face wash, natural, all natural, coconut oil, recipe, exfoliate, lemon scrub, healthy home, wellness" border="0" data-original-height="1600" data-original-width="1554" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW9g3ieqW0CYNLttnGR0m7CCPL9DDdqLr482bOAPCuD1KaAmnxfrppVZIv_sOMkAMgun1DSkAcY1FI9GKhISL-Luj1_nEi8o2NQXoLFnClQu4LLondpjwmrs59Rds8YkN0WlseYtQ1OQ/s320/IMG_2655.jpg" title="" width="310" /></a></div>
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Looking for a natural lotion to use for daily hydration? Check out this recipe for <a href="http://www.bestselfproductions.com/2017/09/the-best-lotion-youll-never-buy.html" target="_blank">The Best Lotion You'll Never Buy</a></div>
Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-54494166192150708052017-09-19T13:26:00.005-07:002017-09-19T13:38:34.310-07:00The Best Lotion You'll Never BuyLooking for a simple, effective, all natural lotion for your family?<br />
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This has become a staple in our house, and I think that you will love it too!<br />
<br />
A little thicker than store bought, it keeps best in a mason jar... though you can add a little bit extra of the liquid oil if you want to thin it out for pumping.<br />
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<br />
<span style="font-size: large;">The Best Lotion You'll Never Buy</span><br />
<span style="font-size: large;"><br /></span>
Melt together using either double boiler or carefully watched microwave (I suggest 30 second intervals):<br />
1 cup coconut oil<br />
1/2 cup shea butter<br />
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Stir in:<br />
6 tablespoons apricot oil<br />
*essential oils of choice<br />
<br />
Chill in the freezer in a glass bowl in 5 minute intervals to cool, stirring with a fork (to break up any chunks, easier to clean than a whisk) in between until it becomes the desired consistency.<br />
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Store in mason jars or other sealed container.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwfefsQM0rsg0WZQMktc8ti1Nxa23699WTuKiDAccgbMccSUKR5rsPJ_nnccAQ_Fr3UlYAidTkLMeJE0pe7VCF54hHH4qLiEDg_l_bNqOE3s0ZDICWVIgp89tdm7eXxzgl7W22JOQh4A/s1600/IMG_2652.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="lotion, natural, all natural, coconut oil, recipe, hydrate, body lotion, healthy home, wellness" border="0" data-original-height="1600" data-original-width="1569" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwfefsQM0rsg0WZQMktc8ti1Nxa23699WTuKiDAccgbMccSUKR5rsPJ_nnccAQ_Fr3UlYAidTkLMeJE0pe7VCF54hHH4qLiEDg_l_bNqOE3s0ZDICWVIgp89tdm7eXxzgl7W22JOQh4A/s320/IMG_2652.jpg" title="" width="313" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivaz2Z1DS7xvmPnH3dCMgfX0I4cLT70JxL3G9Em5heQmwPXVZygyff9vmXC1vSZmfSucja-N4b8LOCcJooMWlNyIOUCTMqzyHOEiF3wG5zK2TcYEhbyaeFe3zXNld_4udqFUNsxaSAag/s1600/IMG_2653.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="lotion, natural, all natural, coconut oil, recipe, hydrate, body lotion, healthy home, wellness" border="0" data-original-height="1600" data-original-width="1330" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivaz2Z1DS7xvmPnH3dCMgfX0I4cLT70JxL3G9Em5heQmwPXVZygyff9vmXC1vSZmfSucja-N4b8LOCcJooMWlNyIOUCTMqzyHOEiF3wG5zK2TcYEhbyaeFe3zXNld_4udqFUNsxaSAag/s320/IMG_2653.jpg" title="" width="266" /></a></div>
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*I don't add any EOs to this lotion because I prefer unscented lotion for daily use and so that the whole family can enjoy it. Good ones would be frankincense, geranium, or lavender. <br />
<br />
Looking for a gentle scrub that can keep your skin bright and healthy? Check out <a href="http://www.bestselfproductions.com/2017/09/the-best-face-scrub-youll-never-buy.html" target="_blank">The Best Face Scrub You'll Never Buy</a>Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com0tag:blogger.com,1999:blog-6625537423882457.post-88127874809180767062017-08-21T07:09:00.005-07:002017-08-21T07:12:28.528-07:00Mojito Recipe for Mamas to be... Introducing: the Faux-jitoThere is nothing better than a nice crisp cocktail on a hot Summer night... that is unless you're pregnant in the Summer and the bartender (ie: your husband) insists that rum is not good for the baby *sigh*<br />
<br />
What's a girl to do when all she wants is to partake in the evening festivities but her drab old water bottle just REALLY isn't going to cut it??<br />
<br />
<span style="font-size: large;">Enter: the FAUX-JITO! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAMnmMXOJVQg9BFD1C-UHLF21hCCj_W1wc6e3qhj7oFJNBoDa-xApJ5RL2YYZI7vXckzcMGv0Q4gpPwKmYQ_mPXYio6UUb_dP0kPj4p-DtY6s5CsZLFtvOMqGjS0CXUCbWVNoyrVd0VA/s1600/IMG_2237.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="mojito recipe, drink inspiration, pregnancy, mocktail, cocktail, cocktails" border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAMnmMXOJVQg9BFD1C-UHLF21hCCj_W1wc6e3qhj7oFJNBoDa-xApJ5RL2YYZI7vXckzcMGv0Q4gpPwKmYQ_mPXYio6UUb_dP0kPj4p-DtY6s5CsZLFtvOMqGjS0CXUCbWVNoyrVd0VA/s320/IMG_2237.JPG" title="" width="240" /></a></div>
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I won't insult your taste and tell you this is as delightful as a good ol' fashioned Mojito... but, whether you're abstaining from alcohol because you're growing a human, you've got a big race in the morning, or you just don't feel like imbibing... this little drink will create more enjoyment than the lukewarm tap water that is your best alternative ;)<br />
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<span style="font-size: large;">Here's how we make it:</span><br />
1 serving<br />
<br />
-muddle a small handful of fresh mint leaves with 1 tsp raw honey<br />
-juice one lime<br />
-1 can of lime La Croix (or other flavored water brand of your choice)<br />
-add ice and pretend like there's a nice smooth and rummy after taste ;)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRJDg5_p4eqYLMnbHYM8zZrIjzOClMcIRYm-7exKrOMOzglAvhtr3UqHqZ9B2d9O9RlRBA2ntwdDAf0IE2ExM2JFnC5dToF02MUMVXHTtL84kmAQmAulhfVbxuomKoV5RoioWYh5iDAg/s1600/IMG_2238.MOV" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="mojito recipe, drink inspiration, pregnancy, mocktail, cocktail, cocktails" border="0" data-original-height="240" data-original-width="320" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRJDg5_p4eqYLMnbHYM8zZrIjzOClMcIRYm-7exKrOMOzglAvhtr3UqHqZ9B2d9O9RlRBA2ntwdDAf0IE2ExM2JFnC5dToF02MUMVXHTtL84kmAQmAulhfVbxuomKoV5RoioWYh5iDAg/s320/IMG_2238.MOV" title="" width="179" /></a></div>
<br />Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com2tag:blogger.com,1999:blog-6625537423882457.post-53272341846264326142017-01-23T18:06:00.001-08:002017-01-23T18:19:35.815-08:00To the woman telling me that I am oppressed: No, I'm F****ING not. I don't generally like to get involved with the Facebook "conversations" because, well, let's be honest... they AREN'T usually actual conversations.<br />
<br />
Social media has become a place where people unfollow those they don't agree with, join groups only where they can find like-minded people (read as: isolationist), and where the distance of the computer screen allows them to attack one another more quickly for holding different beliefs.<br />
<br />
So, yes, I'm probably only feeding that narrative as those of you who don't agree with me may choose to unfriend me, unfollow me, leave me a nasty comment, etc.<br />
<br />
<span style="font-size: large;">That's okay. That's your right. </span><br />
<br />
Just as it is your right to march in any movement, for any cause, with any reasons (or lack there-of) that you so choose because we live in this INCREDIBLE nation that puts YOUR FREEDOM above everything else.<br />
<span style="font-size: large;">You have that right because men and women put their ACTUAL LIVES on the line every-single-fucking-day-FOR YOU. </span><br />
...but I digress.<br />
<br />
<br />
This <a href="https://medium.com/@dinachka82/about-your-poem-1f26a7585a6f#.82qkschra" target="_blank">article</a> was the straw that broke the camel's back (the camel being me, of course) today. This was the straw that made me yell out... standing in my kitchen... waking my dog up from his slumber... that "YOU HAVE GOT TO BE KIDDING ME!"<br />
<br />
And before I go any further, I would like to say that I respect your opinions... I respect that you believe in your heart of hearts that you are right and I may be wrong. But I am asking you to take off your hat for a moment and just hear me as a friend. Just hear what I'm saying. <span style="font-size: large;">You don't have to agree with me, but I hope that you can open your heart up to the fact that not everyone has to agree with YOU. That we can still love one another, respect one another, and SUPPORT one another despite our differences. </span><br />
<span style="font-size: large;">...it seems to me that THAT is what the message should have been at all of these marches across the country this weekend. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">BUT IT WASN'T. </span><br />
<br />
First of all... the fact that I actually had to Google what the mission and purpose of the "Women's Rights Marches" across the country was means that there wasn't a mission. There was no concrete agenda or idea being moved forward. With SO MANY PEOPLE backing "the cause" you'd think that any 2 of the women who I inquired to about the "why" behind attending a march would have been the same... but it wasn't. Like actually not once. Which is just downright CONFUSING ladies... and I AM A LADY WHO WANTS TO SUPPORT OTHER LADIES!<br />
<br />
Okay... let's just cut right to the article and the REAL reason that I am frustrated, disheartened, concerned, and STRAIGHT UP PISSED about what some of the women who were out there are disseminating. (note: I said "some"... don't get your panties in a twist)<br />
<br />
The author responds to some other social media note by saying that: "You are not equal"<br />
<span style="font-size: large;">She tells me that I am not equal</span> because I get paid less... I get paid less-- WE get paid less because we work less. We work less because we sacrifice time at the office so that we DON'T have to sacrifice time with family.<br />
This is true for doctors, lawyers, designers, personal trainers, salesmen, YOU NAME IT.<br />
Find me a man and a woman who have the same qualifications, the same number of years experience, put in the same hours with the same effort, and THEY GET PAID THE SAME FOR THE SAME JOB. This has LONG been debunked and yet somehow so many people still believe that it is true.<br />
The "GAP" that they cite is the UNADJUSTED gap that DOES NOT ACCOUNT FOR INDIVIDUAL CHOICES. And if we could all look more closely at FACTS instead of simply repeating rhetoric that has been shoved down our throats, we could see that more clearly.<br />
<br />
<span style="font-size: large;">She continues to tell me that I "still don't have paid (or even unpaid) maternity leave"</span>.... but what she DOESN'T mention is that Hillary's plans actually didn't include any addition of paid maternal or paternal leave, but Trumps do. So if we could all just sit down and LISTEN, we maybe would learn a thing or two. Another example of messaging and reality not being aligned quite like "they" would like us to believe.<br />
Side note: telling me that Estonian women get over 400 days of maternity leave really doesn't hold a lot of sway... Estonia doesn't hold the weight of the world on it's back. Estonia isn't responsible for maintaining a constant and stable economy to keep the world markets from falling into oblivion. Estonia doesn't have nations coming to them constantly for military support or humanitarian aid. Estonia as a nation has the same number of citizens as the city of San Diego, California has residents... we're not exactly comparing apples to apples here.<br />
<br />
<span style="font-size: large;">She tells me that I "still have to fight to breastfeed in public."</span> No, no I don't. (okay, well, I don't have kids yet, but I WON'T) because if someone doesn't appreciate me feeding my child, they can look away. If you choose to make a scene and draw attention to yourself, then YES- YOU WILL CAUSE AN INCIDENT. I just spent a week with my beautiful beautiful friend who is a new mother... she fed her baby whenever her child needed it. She fed her baby wherever her child needed it. There was not a single instance in which she put the needs or desires of the people around her above those needs of her daughter. She didn't cause a fuss, but she also didn't work overly hard to cover herself up either... and you know what??? She got more SMILES and looks of adoration than anything I've ever seen. People WANT to support you loving your baby. People WANT to let you enjoy that special time with your child. Let them. Stop assuming the worst.<br />
People react to what you put out-- so if you glare at them accusatorially rather than graciously, OF COURSE you will be met with negativity... that's how we as humans work. Simmer down.<br />
<br />
<span style="font-size: large;">She tells me that I am "still abused by my husband."</span> No. As a strong woman, as a strong human I will not let others abuse me. Physically, emotionally, spiritually... and maybe that's why I am responding to her post. I will not allow anyone to talk down to me, belittle me, or hurt me or my loved ones. We have amazing resources in this country for women who fall victim to domestic violence. The women who are abused in this country need stronger FEMALE ALLIANCES. Need stronger friendships, stronger work relationships, stronger connections with other women who can sense when something is not right... who can intervene on their behalf. But when women are focusing on tearing half of their gender apart because of the DIFFERENCES that we have, they are doing more harm than they can imagine.<br />
WOMEN MISTREATING WOMEN ---> where are the resources for THAT?! Where are the workshops and safe spaces and support groups for the millions and millions of women who grew up being shamed by other women and girls?! We all agree that spousal abuse is not okay... where do you stand when a woman that you disagree with is in need? Where are YOU when a woman that you know is crying on her bedroom floor because she feels so isolated, so judged, so scared that she doesn't even want to go to the grocery store for fear of running into YOU and having you give her THAT look because she hasn't showered today and her clothes are all mis-matched.<br />
Don't you DARE tell me that my husband, or her husband is the problem... you are the problem. WE as women who don't lift and support one another NO MATTER WHAT are the problem. The fact that you have your band of soul sisters that no one else is allowed to disagree with is the problem.<br />
Pick you head up. Look for your sisters in need.<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">She tells me that my "daughters are told they are beautiful before they are smart."</span> No they won't be. They won't be told that, because as a parent it will be MY JOB to fill my babies' heads with positive affirmation about every aspect of their humanity. It will be MY JOB to make sure that they learn how to work hard for what they want in life, that they know that they can achieve anything that they put their minds to and that they have the power to create an incredible life full of joy and love and prosperity. That is MY JOB. That is YOUR JOB for your daughters. If you are letting society dictate the thoughts and ideas coming into your daughter's head without taking the time to help her filter it through her own lens of love and grace, then that is ON YOU. My daughters will be as wild and free as they damn well please because they will be my children and I will allow them to grow into whatever incredible human they please. If YOU want to tell your little girl to sit down and be quiet while the boys play, that's on YOU.<br />
<br />
<span style="font-size: large;">She tells me that men are "debating over my uterus"</span>.... they are debating over my uterus because YOU have asked them to. The fact that you demand free birth control, the fact that you believe that private healthcare organizations should get GOVERNMENT FUNDING... YOU handed them this conversation, NOT ME.<br />
I don't want those men in my pants any more than you do... but I don't invite them in there. If you want them there, if you want them to give you those things that you have asked for-- that you feel ENTITLED to-- then they are going to be involved... forever. That's how it works. OR you can tell them to get the F out and you'll go find your healthcare somewhere else... like those of us who support private health care do.<br />
Male or female, the individuals that you have elected to your government will be involved in every piece of your life that you invite them to. If you don't want them to crash your party, then don't invite them.<br />
<br />
<span style="font-size: large;">I get it. Things aren't perfect.</span> They WON'T ever be "perfect" because we live in an imperfect world where hatred will always exist. But my point is that I AM ENOUGH.<br />
And if I have to have one more woman this week tell me that I am oppressed, I am going to lose my fucking marbles.<br />
I AM STRONG. I AM FREE. I AM EMPOWERED. I AM A FIRST CLASS CITIZEN.<br />
...I AM GRATEFUL for the women AND men who came before me and paved the way for the freedoms and liberties that I have now. I am grateful that there were strong women in our history who fought for these rights. And I'm glad THAT THEY WON. I am glad that we live in a country where as a woman I am not only free to do as I please, but I am free to FLOURISH and I am ENCOURAGED as a woman in this day and age to build my own business, to care for my family, to create goods with my hands, to cook, to clean if I damn well feel like it, and to NOT be held down by any outside forces.<br />
<br />
If you don't have what you want in your life-- GO GET IT.<br />
If you want more female doctors-- go to med school.<br />
If you want more female representation in Washington-- run for office.<br />
If you want more female CEOs-- start your own business and work your freaking ass off.<br />
It's on you. It's on all of us to live up to the legacy that those strong women created for us.<br />
They earned those rights for us so that we can have the opportunity to make something... ANYTHING of our lives.... and yet so many of us are still just yelling back and forth at each other. It's time to stop it. Stop clinging to your gender and start clinging to your humanity.<br />
Be a good person. Treat others with respect and dignity. Change starts with YOU.<br />
<br />
<span style="font-size: large;">If you act as though you are oppressed, you will find every possible example to support that notion. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">If you act as though you are blessed beyond measure and live in the most incredible nation on this planet at the most incredible time in history, you will also find every possible example to support THAT notion. </span><br />
<span style="font-size: large;"><br /></span>
I have chosen and will continue to choose the latter, because it is true.<br />
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Cheers,<br />
B<br />
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<br />Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com29tag:blogger.com,1999:blog-6625537423882457.post-86313386311067459372016-10-19T16:13:00.001-07:002016-10-23T18:17:09.599-07:00CORE DE FORCE ::: What is it? What can you expect? Should you apply for the Exclusive Test Group?!<div style="text-align: center;">
<span style="font-size: x-large;">What is Core De Force? </span></div>
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<span style="font-size: x-large;">J</span><span style="font-size: x-large;">oin the Exclusive Test Group! </span></div>
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<span style="font-size: x-large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisfXl4YkbamWK3FPCoB6FhJNkHs8C9hUeF_Ejn9KbEJ6SR4c7tR_U0RI4BazcoMC3lXPR7yIDUA0UnoIT83G4Ss__XP-uplQNqCbIlPaG3B3nsVgzqrxM-wsH4zBcWkMGlg4xItHGBJA/s1600/Core-De-Force-Joel-and-Jericho-MMX.jpg" imageanchor="1"><img alt="core de force, kick boxing, mma, mixed martial arts, hiit, training, workouts, home workout, exercise, fitness, healthy lifestyle" border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisfXl4YkbamWK3FPCoB6FhJNkHs8C9hUeF_Ejn9KbEJ6SR4c7tR_U0RI4BazcoMC3lXPR7yIDUA0UnoIT83G4Ss__XP-uplQNqCbIlPaG3B3nsVgzqrxM-wsH4zBcWkMGlg4xItHGBJA/s640/Core-De-Force-Joel-and-Jericho-MMX.jpg" title="" width="640" /></a></span></div>
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I could NOT be more excited to tell you guys about the incredible new program that Beachbody is launching at the end of the month! THAT'S RIGHT! Challenge Packs will be available starting October 31, 2016... and you better believe I will be getting mine the moment it is available! </div>
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<span style="font-size: large;"><b>What is Core DE Force? </b>-an MMA style, mixed martial arts inspired program that is going to BLOW YOUR MIND and transform your body! In just 30 days, you will see massive results and be well on your way to your dream body! Not only that, but you will push yourself to the limits in a series of 3 minute rounds (just like a boxing match) that will build up your mental toughness and build your confidence in yourself and your abilities like nothing we've done before! </span></div>
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<b><span style="font-size: x-large;">THE RESULTS ARE IN! ...will your transformation be next?!</span></b></div>
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3P8TZ9Z493LggPcFRYI4uWOZsCJ61KRUj8cDthuUgUl2lKq4iC8JLquyxzZLRToLHbgO7-81wwCPiIO7W7vxLdfnKYpp5ty_4zZQJO-Gvmt9KyC2FcSQ30CfKya8mXz_lo3sMLahUqg/s1600/e6fa4e85a4cbd881c5aca714abd3e050.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3P8TZ9Z493LggPcFRYI4uWOZsCJ61KRUj8cDthuUgUl2lKq4iC8JLquyxzZLRToLHbgO7-81wwCPiIO7W7vxLdfnKYpp5ty_4zZQJO-Gvmt9KyC2FcSQ30CfKya8mXz_lo3sMLahUqg/s400/e6fa4e85a4cbd881c5aca714abd3e050.jpg" /></a> </span><span style="font-size: large;"> </span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTaOYlW4RIjO2FIJFcWKzz_Wve_Pum_o5b4lwxJdw0Wycpnt1d_k9_gcZBVWEtRnCyoVMNdwLLNqtUMKffAsdbt7YaQ9qxSiO5BqBWA3PjyT-fkzFxL9fZEIjRaeQfv9M0QfsoHAixlw/s1600/623c88f5457c1a0975a41c9c8e662396.jpg" imageanchor="1" style="font-size: x-large;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTaOYlW4RIjO2FIJFcWKzz_Wve_Pum_o5b4lwxJdw0Wycpnt1d_k9_gcZBVWEtRnCyoVMNdwLLNqtUMKffAsdbt7YaQ9qxSiO5BqBWA3PjyT-fkzFxL9fZEIjRaeQfv9M0QfsoHAixlw/s320/623c88f5457c1a0975a41c9c8e662396.jpg" width="320" /></a></div>
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<span style="font-size: large;"><b>What can you expect from Core De Force? </b>-You can expect 30 days of workouts that will push you to try new things that you maybe have not done before. You can expect FULL BODY results in the form of weight loss, inches lost, muscle gained, and confidence restored! </span></div>
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<span style="font-size: large;">Each workout comes equipped with a "learn it & work it" segment where you can learn the moves AHEAD of your workout so that there are no distractions and you can really give it your all for 30 minutes with no distractions or confusion! </span></div>
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<span style="font-size: large;"><b>What equipment do I need? </b>-Your body.... and that's all! Definitely some water, and probably a towel too ;) </span></div>
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<span style="font-size: large;">If you are looking for a program that you can do anywhere, in a short amount of time, with no need to buy any expensive equipment... this could be for you! </span></div>
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<span style="font-size: large;"><b>Who is this program for? </b>-EVERYONE! ...With wonderful modifiers, Core De Force is truly a program that can suit everyone from beginners to advanced athletes and everyone in between! </span></div>
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<span style="font-size: large;">With fighting focus on core stability and rotation, this program is bound to help you get those chiseled abs you've been searching for! </span></div>
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<b><span style="font-size: large;">THAT'S ENOUGH READING, LET'S SEE IT! </span></b></div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/9b_uLMebdW0/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/9b_uLMebdW0?feature=player_embedded" width="320"></iframe></div>
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<span style="font-size: large;"><b>What about the Nutrition Plan? </b>- We've got you covered! </span></div>
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<span style="font-size: large;">The eating plan for Core De Force was designed to be SIMPLE, easy, and get you results that will be sustainable! It is based around the portion fix system, which is the simplest tracking system that I have EVER found! As someone who has tried many different systems, I continue to believe that the portion containers are the simplest way to set you up for nutritional success! Give this program, AND the nutrition system 100% effort and you will not be disappointed! </span></div>
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<span style="font-size: large;">Nutrition makes up about 80% of your results, so making sure that you stay on top of your meals will be vital to you getting the hard earned results that you're looking for!</span></div>
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<span style="font-size: large;"><b>AND in the exclusive test group that I am running, I will walk you through the whole thing! </b></span></div>
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<span style="font-size: large;"><b>How do I get started?</b></span></div>
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<span style="font-size: large;">I will be hosting an EXCLUSIVE TEST GROUP beginning on November 7th with a week of "preseason" where we will plan and prep, get you set up with your workouts and meal plans, and create an action plan for SUCCESS for you! </span></div>
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<span style="font-size: large;">This program is available only through Team Beachbody coaches (like me!) for the first month of it's launch, so you'll want to be sure to get connected! </span></div>
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<span style="font-size: large;">Getting involved with an accountability group is THE MOST IMPORTANT piece of your decision to try out Core De Force! I want you to have success, and it is my job to make sure that you do! By being a part of our challenge group you will not only have the support to make it through the program stronger than you ever imagined... but it also guarantees that your program will not sit around gathering DUST! (I've been guilty of it before too!) We will let no one's good intentions fall to the way side this fall! </span></div>
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<span style="font-size: large;">Not only will you crush some serious goals as a part of this exclusive group, but we will also prepare you for how to enjoy the Holiday season while STILL SEEING RESULTS! </span></div>
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<span style="font-size: large;">Can you imagine??? Can you imagine walking into your office Christmas party looking and feeling the best that you've felt all year, while other people are just STARTING to think about getting healthy?? You are going to be SO ahead of the game! </span></div>
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<span style="font-size: x-large;">So, are you ready?? </span></div>
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<span style="font-size: x-large;">I'm ready to help you get started!</span></div>
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<span style="font-size: large;">Head over to our event page on Facebook to stay up to date on all the ins and outs of the product launch (<a href="https://www.facebook.com/events/347594442256629/" target="_blank"><span style="color: red;">just click here to head over there</span></a>)... and snag your spot in the exclusive test group by filling out the application (<a href="https://bekahalemagno.wufoo.com/forms/exclusive-core-de-force-test-group/">https://bekahalemagno.wufoo.com/forms/exclusive-core-de-force-test-group/</a>), and I will be in touch to answer any questions and get you signed up! </span></div>
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<span style="font-size: x-large;">It's TIME to fight for your health and end the year better than we started it! </span></div>
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Bekah Alemagnohttp://www.blogger.com/profile/12691334926679978851noreply@blogger.com1