As my son was considering his activities for Freshman year, he was contemplating Cross Country or Track and Field. And as we talked about what it means to train and be fit, I shared with him and some friends my perspective on exercise, and what exercise means to an athlete.
You need to exercise more than just your body, and exercise is not just about raising your heart rate and working up a sweat. Exercise is a full body and mind experience.
Exercise is more than just physical!
Exercise Your Body
* Improves your mood
* Increases your energy
* Improves your health
* Reduces stress and anxiety
* Improves brain function
Exercise Your Mind
* Mental stimulation also improves brain function
* Your brain is a muscle that needs stretching
* A good night’s sleep improves brain function
* Healthy fats are brain food and feed brain cells
* Mental imagery is key to performance (sports is 90% mental
and 10% physical)
Exercise Your Heart
* Find the positive in everything, positivity is contagious
* Optimistic people outperform pessimistic people
* A positive attitude helps you achieve goals & attain success
* Expressing gratitude fosters happiness
* Schedule time for play and adventure – Have Fun!
As you exercise your body, mind and heart, the rewards are much greater than just the physical transformation. You also begin an internal transformation: of positivity, of increased energy and of overall improved mind and spirit.
Congratulations to the UNI Panthers on their Success. Now let me help you find your own personal success, in the area of health and fitness.
I offer one-on-one nutrition and exercise consultations, to find the right meal plan and program for you!
As your free coach, I am committed to help you along your health and fitness journey, answer your questions about how to get started, recommend the right program and nutrition for you, and help you reach your personal goals. I have completed a variety of at home workout programs, worked out in person with the celebrity trainers, and have specialized knowledge in how to get the best results from your workout program.
I look forward to helping you get Fit Like A Panther!
If you share my passion for living a healthy, fit lifestyle and want to help others, the coaching opportunity may be for you! My team is ready to mentor 2-3 like-minded people who want to walk the walk and talk the talk of health and fitness! For more about our team and Beachbody coaching, please read my blog post. What is Coaching?
If you are like me, sometimes parties and celebrations can get the best of you, and your clean eating habits can willingly or unwillingly fall to the way side. Well after a week long vacation, my body was ready for a little reset, so I was happy to embark on the 3 Day Refresh!
What is the 3 Day Refresh?
The 3-Day Refresh is 3-day program of specially formulated shakes, healthy snacks, and delicious, easy-to-prepare meals that have been scientifically designed to help you lose weight and break the cycle of bad eating while dramatically improving the way you feel!
Despite my love of meat and cheese, I knew that I could commit to a vegetarian diet since it was only 3 days, and my body was begging for a "detox". I timed the Refresh with the start of a new, low impact workout, so I was giving my entire body, inside and out, a break.
The Refresh is the perfect 3 day cleanse because it includes enough protein and fiber to support your metabolism and your active lifestyle. No need to starve yourself or do a mini fast or juice cleanse, thanks to this awesome program.
Meal Prep for 3 days was easy, as I had a list of fresh fruits and vegetables to choose from, and I could see the recipes were quick and easy.
Vanilla Fresh with Raspberries
The Refresh introduces a high-protein shake called Vanilla Fresh and a digestive drink called Fiber Sweep, along with healthy plant-based recipes. I tried the Vanilla Fresh a few different ways, once with fresh raspberries, once with blueberries, and once with my allocated 'good fat' of Almond Butter, blended with water and ice. I was still able to eat some of my favorite foods, including Shakeology, which is my go-to breakfast meal, I would truly be lost without my Shakeology. For the purpose of the Refresh, I switched to the Vegan formula for these 3 days.
Cucumber Tomato Salad
My favorite Refresh meal was the tasty cucumber tomato salad, which I could easily eat every day!
I'm becoming a big fan of cauliflower, especially when it's spicy, so I wanted to experiment with the steamed veggies recipe. I made it my own signature dish by adding chili powder, Italian seasonings and a sprinkle of slivered almonds to the broccoli, cauliflower coconut oil recipe. Next time I will add even more chili powder.
Most people who do a short cleanse or reset are looking for some physical changes, and I confess I'm no different! :) I took my before and after pictures and measurements, and here's the results. Typical Refresh users are seeing about 5 pounds lost, which is a significant change in your body in just 3 days.
BEFORE, 127 LBS
AFTER, 123 LBS
Just remember, the 3 Day Refresh is not a 'hall pass' to eat to excess, and forget your healthy eating habits. But it is a great way to refocus your body and do a quick cleanse as needed, such as quarterly or before a special event!
If you want to know more about the 3 Day Refresh or want to reset your body in a more focused way with the 21 day Ultimate Reset, contact me to hear more!
And for everyone who has been asking where to get their kit, grab yours at www.altweinfitness.com
When I first began my health and fitness journey, I had no idea what becoming a Beachbody Coach would mean to me. I was an avid drinker of Shakeology and had started to fall in love with the workouts (such as Insanity and Turbo Fire), but still didn't see the bigger picture. But over time, I realized my commitment to fitness and my natural inclination to share that and help others made me a perfect coach. I'm naturally an excitable, animated, person. If I try a new hand soap and love it, everyone will know about it. So of course everyone started to hear about my fitness transformation and the amazing team at Beachbody.
There are so many people looking for a solution to their weight problems, lack of energy, or poor eating habits. Being a part of the solution and being able to offer real solutions to them and build relationships while helping people change their lives is the best feeling in the world. I am so blessed to have met my own coach and started on my personal fitness journey, in order to then help others.
But what exactly is all this buzz about Beachbody coaching? Let me first share what our awesome CEO Carl Daikeler has to say...
What is the Coach Business Opportunity?
It’s a unlimited income opportunity that lets you turn weight loss and personal growth into income. In order to make money, all you have to do is let people know about getting fit and losing weight with Beachbody’s best-selling line of products. You succeed by helping others succeed, and sharing what you have learned. Some coaches are part time and other have been able to grow their business and create a full time income!
My team of coaches the Wellness Warriors are a unique group of motivated individuals who provide support, motivation and encouragement to people on a daily basis to help them achieve the health and fitness goals. What I love about our team is how diverse we all are, and how combined we are truly more than our individual contributions. We are NOT just any team… We are FAMILY. We share and grow from each others’ strengths. It feel fantastic to be a part of something bigger than yourself!
Why did I become a coach?
Becoming a Beachbody Coach has changed my perspective on life, and what it means to live a healthy and balanced life. I started Beachbody as a customer drinking Shakeology and then joining a Challenge Group doing Insanity. I rose to the challenge of being accountable and soaked up all the support offered, and soon I was the one inspiring and motivating others. I loved the support and the education on true proper nutrition and wellness that I received during my first challenge group, that I finally decided to become a Coach myself.
As others turned to me for support and advise, that’s when it clicked: I can inspire others just by getting healthy and fit, plus I can get paid for it. It was truly a win-win opportunity and I couldn't have found a business opportunity that was a more perfect fit for me.
I learned that the best way to stay motivated and get in shape fast is by doing it with a community of others who have the same goals as you. I am now in the best shape of my life while building a business that will give me the opportunity to achieve all my dreams and goals.
I have found a new passion for health and fitness and have never felt better. The best part of Team Beachbody coaching is, you don't have to try to sell that miracle pill, extreme diet, or a whole lot of vitamins you probably don’t need, this is for real. Nothing in this program is easy, you have to work for it, and results are truly possible to those who put in the effort.
What a Beachbody coach is NOT
Being a Beachbody Coach isn't a Get Rich Quick Scheme. It is hard work and you get out the effort you put in. So if you aren’t willing to put in the time and effort you aren’t going to succeed. Are you ready to change your life and the lives of countless others?
5 Reasons NOT to be a Beachbody Coach
1. If you’re not willing to lead a healthy lifestyle. You have to DECIDE to be a product of the product.
2. You like to hang on to the Past and make Excuses for not being your Best.
3. You are not willing to COMMIT in the work to be successful and make your dreams come true for you and your Family.
4. If you don’t care about helping others achieve their personal goals.
5. If your only goal is to make money fast. You need to have a passion to SUCCEED!
Or just get started by clicking COACH from my page www.altweinfitness.com
Best,
Karen Altwein, Independent Team Beachbody Coach
FITNESS + NUTRITION + SUPPORT = SUCCESS
Coach FAQ:
Q: How do I become a Beachbody coach myself?
A: All you have to do to become a Beachbody coach is to contact me via email (look to the right of this page) or call my business cell: 949-466-3963. I will answer any questions you may have, give you more detailed information and supply you with the link to sign up at my website (www.altweinfitness.com). It takes a few minutes!
Q: How much time do I have to dedicate in order to be a Beachbody coach?
A: It all depends on what you want to get out of it!
Q: What are some of the benefits when I become Beachbody Coach?
A: You have the opportunity to help others get into shape and live a healthier lifestyle.
· You receive 25% off all Beachbody products.
· You own your own online fitness and nutrition store.
· You are not responsible for shipping or inventory. (if you do want to purchase products for your own use or resale, you get them at a 25% discount).
· You have UNLIMITED income potential.
· You are a personal business owner.
· You are connected to an entire team of experts on health and fitness that won’t let you fail.
· Access to marketing materials and guidance on how to build your business.
· You can earn free trips.
Q: How much does it cost to become a Beachbody coach?
A: *There is a ONE TIME $39.95 fee. This charge is waived if you sign up with a challenge pack or you or your spouse is active military. There are NO contracts!
*Then there is monthly charge of $15.95 starting the following month, for your hosting fees. Beachbody gives you three canned websites where you can do some minor personalization. One site is a Beachbody coach site , one is a specialized Shakeology site and the third is your Ultimate Reset Site.
*To remain an active coach you need to have a Personal Volume (PV) of 50 points per month. Purchasing a month’s supply of Shakeology (at a 25% discount) is 90PV for example and you’re done. I agree with Team Beachbody’s methodology that you need to use their product in order to be able to explain the benefits of the research they have done.
Q: Do I have to have a great transformation to become a Beachbody coach?
A: No! You have to have a passion for helping others and the desire to succeed. I know many coaches who have become coaches right as they are starting their first program! You are able to relate to others and go through your life transformations together One of the benefits of being a coach is getting Shakeology at 25% discount!
Q: What if I’m not very knowledgeable about fitness?
A: This is not a problem! You don’t need to be a fitness or weight-loss expert to become a Beachbody Coach. You just need to be ready to commit to changing your life and inspiring others to do the same. It is important to be a product of the product! There are plenty of tools in the coach online office that will help you out. We also have an amazing team of coaches in TEAM VICTORY that will help teach you everything you need to know to become a great coach and their is ME, as your personal coach, I will be there to guide you! You don’t have to start coaching alone! I will provide you with the tools to succeed at your own business.
Q: Will I get the proper training?
A: Beachbody has an excellent training program called the Game Plan, which you will learn when you sign up as a coach. I will help teach you the plan! We have constant training groups. A wealth of information! Seriously! Too much!
Q: How does Beachbody promote its products?
A:We spend millions of dollars every week advertising our home fitness programs on the major TV stations and cable networks. (You’ve probably seen our famous infomercials for programs such as P90X, Turbo Jam, and T25, as well as our magazine and Internet ads.) Millions of people already know about Beachbody, and every time we run an infomercial, we get thousands of new customers. We want those customers to shop through your store (website), so you get the commission on those sales!
Q: How Do I earn money?
A: You get paid weekly commissions when people buy Beachbody products and Team Beachbody Club memberships through your personal website. You can also earn cash bonuses based on your team’s sales.
I confess, I'm addicted to living a healthy lifestyle! I'm addicted to exercise, clean eating, and self improvement. And I embrace the fact that the definition of addiction indicates it's habit-forming! My fitness addiction was like a high-speed train, I was introduced to Shaun T's Insanity and after conquering that, I was up for anything. And I developed a bit of a weight problem, buying more and more gear for strength training and weight lifting!
My nutrition journey was more gradual... I started out with simple calorie counting, which is the gateway drug to cleaner eating, and then actually developing a slight interest in cooking, and before I knew it, I was making complicated but delicious meals from scratch and talking about my favorite recipes as if I were actually a cook. The great thing about surrounding myself with healthy friends is the never ending stream of new and delicious recipes I'm exposed to!
Once working out became a daily habit, correction, a daily requirement, of course I had to have new gear to support it!
And to top it off I started running, and we all know about the related gear addictions that go with that (My Running Post)
Being a health & fitness addict is the greatest gift I've given myself, and I don't intend to cure myself anytime soon!
For more on health & fitness, follow me and my team on Facebook:
I have a serious love of Mexican food, but I don't love the extra fat or calories in most traditional Mexican food. So, I typically only enjoy a burrito or enchilada as a treat meal (although I really loved the Southwestern Veggie Tacos on the Ultimate Reset, and have re-calibrated my thoughts about corn tortillas, since they are pretty healthy as long as they are not fried).
My mouth is watering just writing this post, these low-fat Chicken Enchiladas are beyond delicious.
Low-fat
Chicken Enchiladas
Servings: 8 • Serving
Size: 1 enchilada Calories: 159.5 • Fat: 5.9
g • Protein: 16.2 g • Carb: 17.8
g • Fiber: 8.3 g
The hardest part of cooking for me is recipe prep, and making sure I have all the ingredients, and have planned the side dishes to complete the meal. Once I had them all assembled, I was ready to go!
Ingredients:
For the sauce:
2 garlic cloves, minced
1-2 tbsp chipotle chilis in adobo sauce
1-1/2 cups tomato sauce
1/2 tsp chipotle chili powder
1/2 tsp ground cumin
3/4 cup fat free chicken broth
kosher salt and fresh pepper to taste
For the chicken:
1 tsp vegetable oil
8.5 oz (2 breast halves) cooked shredded chicken breast
I whipped up some plain chicken breasts and shredded them up, since there are so many spices and strong flavors, I just left them plain with a touch of black pepper. Once they go into the pan with all the other ingredients, it smells delicious! The first time I served this dish to my family, they found it to be too spicy, so I only used 1 1/2 tablespoons of the chipotle chilis in adobe sauce, but it still smelled pretty fragrant aka spicy!
Directions:
In
a medium saucepan, spray oil and sauté garlic. Addchipotle chilis, chili powder, cumin, chicken broth, tomato sauce, salt and
pepper. Bring to a boil. Reduce the heat to
low and simmer for 5-10 minutes. Set aside until
ready to use.
Preheat
oven to 400 degrees.
Heat
the vegetable oil in a medium skillet over medium-high heat. Sauté onions and
garlic on low until soft, about 2 minutes. Add chicken, salt, cilantro, cumin,
oregano, chili powder, tomato sauce, chicken broth, and cook 4 to 5 minutes.
Remove from heat.
Spray
a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken
mixture into each tortilla and roll it. Place
on baking dish seam side down, top with sauce…
Then top with cheese.
Cover
with aluminum foil and bake in the oven on the middle rack for 20-25
minutes.Top with low fat sour cream or scallions if you wish. Makes 8
enchiladas.
The package has 10 tortillas, and I may have used a little more chicken (didn't measure it), so the recipe actually makes 10 enchiladas. I served mine with some homemade guacamole (with the famous Tucker avocados), salsa, and mock-sour cream (fat free greek yogurt).
Excuse me now while I go devour a couple of these!
On my last project, I would bring a huge batch of these into work on Monday morning, and they would be gone by noon. Those who flew in later missed out, and I got requests to bring more each week. I adapted this recipe from a Vegan recipe I found on the internet at DAMY Health: quinoa-omelette-breakfast-cups.
Quinoa Omelette Breakfast Cups
Prep time: 10 Minutes – Cook time:
40 Minutes – Total time: 50 Minutes.
Yield: 24 Mini Cups or 12 Regular Cups (+ 1 Ramekin)
I use Quinoa in 2-3 recipes each week, so I like to cook a large batch of it in the rice cooker at the start of the week.
I quickly assemble the other ingredients which I have altered over time to just the perfect combination of deliciousness, and toss them all into a bowl together!
Once I have the quinoa, diced assorted bell peppers, red onions, egg whites whipped with 2 eggs, pancetta, salt and pepper combined, I stir it well and spoon into the muffin pan.
Ingredients:
2 Cups Cooked and Cooled Quinoa
1 Cup Egg Whites
2 Whole Eggs
1 Cup Mixed Bell Peppers
1 Cup Diced Onions
1 Cup Diced Pancetta (I love to buy the diced Pancetta from Trader Joe's)
1/2 Cup Reduced fat Mexican Cheese Blend
1/4 Tsp Garlic Salt or Himalayan Sea Salt
Pepper
Directions:
Pre-heat your oven to 350 F.
Place eggs and egg whites in a bowl and whisk until
blended.
Stir in veggies, meat, spices, cheese and quinoa (all other
ingredients).
Spray your muffin tin with a healthy, non-stick cooking
spray.
Scoop quinoa omelette mixture evenly into muffin tins.
Place in the oven and bake for 40 minutes.
I had left-over mixture so I took a ramekin, filled it
up with the rest and baked it alongside the muffins. It was the perfect
breakfast to reheat for the next day.
Remove from oven and let completely cool in muffin tin.
Using a knife release the edges of the omelette cups
and remove.
Serve and enjoy!
Breakfast Cups in my mini scone pan
I find the edges turn out a bit cripsier in a traditional muffin pan, which I enjoy, but the triangle shapes from the mini scone pan are rather pleasing to the eye.
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Exercise Your Body
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