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Five (Easy) Ways to Stay on Track in December

I get it – December can be a wash from a fitness and nutrition perspective, but only if you let it. It’s really, really easy to justify behaviors in December that you wouldn’t any other month of the year. 

Five cookies instead of two? It’s December, no biggie.

Didn’t exercise this week? It’s December, no biggie. 

It’s easy to say, “Screw it. I’ll pick back up in January.”

The average person gains 1-2 lbs. over the holidays. The good news? It’s really, really easy to avoid holiday weight gain.

Here are my top five tried-and-true holiday guidelines to help you stay focused, enjoy the holidays and start 2018 strong:

MAKE THE “NON-HOLIDAY” DAYS COUNT.

Christmas and New Year’s Eve are each one day. One! And yet, so many people let two or three weeks go by without exercise or structured diet. Look at all of the days leading up to and following the holidays. Surely you have a free 30 minutes to exercise on “non-holiday” days and surely, you have the opportunity to stick to a clean diet most of the time. 

Do something for me. Dig way back in your memory to when you started your health journey. Remember how hard it was to get going? How much time it took to schedule your workouts, how painful it was to get up an hour early, how difficult it was to eat clean on a regular basis? Don’t go through that again! Schedule out those “non-holiday” days with at least 30 minutes of exercise. Don’t have a gym? No problem! Take a long walk with your family, or do a quick HIIT workout in your bedroom before the rest of the house wakes up. The key to making these “non-holiday” days count is scheduling. Write it down. Stick to it! 

BUDDY UP.

Exercise is more fun with company. You don’t have to sacrifice precious family time slaving away for hours at the gym over the holidays. While you’re planning your “non-holiday” day workouts, get your siblings, parents, friends or partner involved. Having an accountability buddy will help you both stay on track and makes the whole process a lot more enjoyable.

INDULGE WITHIN REASON.

A big part of holiday tradition is food, and most of it is far from “clean.” And you know what? That’s OK! Enjoy your Grandma’s Christmas cookies. Don’t be that person who stands in the corner eating celery. BUT. Focus on portion control. Remember that this won’t be the last time you ever get to eat holiday foods in your life. If you’re like me and can easily eat 15 cookies in a day, set a limit, like two per day. This will force you to slow down and really savor what you’re consuming.  

DON’T EAT TWO UNHEALTHY MEALS IN A ROW.

This is a super straightforward and easy-to-follow nutrition tip that will help you stay on track and also feel fulfilled during the holidays (#score!). If you know you’re going all out for Christmas dinner, make sure the lunch before and breakfast the next day are healthy and balanced. Enjoy and indulge in those special holiday meals, but then, get back to it.  

CREATE A REWARD/CONSEQUENCE SYSTEM.

Once you have your holiday plan in place, write it down: your “non-holiday” day workouts (and partners) and your indulgence guidelines. Next, sprinkle a little extra motivation on top: a reward/consequence system.

For example, if you complete your plan as scheduled, treat yourself to a massage or a new pair of trainers. If you fail to stick to your routine, you have to donate $100 to a cause you don’t support. Have some fun with it!


BOTTOM LINE: A BIG PART OF FEELING HAPPY IS FEELING HEALTHY.

Do what you can to fuel yourself properly, get enough rest, and move a little bit each day. Doing these good things for yourself will improve your mood and ensure you have the best holiday season yet.

From my home to yours – happy holidays! 

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Relaunch: My Best Body Training Program & My Best Body Macro-Counting Guide

Round two (fingers crossed I don’t crash again!): The My Best Body Training Program and the My Best Body Macro-Counting Guide are available again for purchase in my shop!

Thank you all for your patience while I worked through a website crash yesterday. I never anticipated a website traffic issue, but I guess it’s a good problem to have! #MBBAthletes broke the internet yesterday. That is a good sign, I think. 😉

I’ll keep this short and sweet:

  • Full details on both eBooks are available here
  • Most questions will be answered on the product pages (pricing, type of program, before-and-afters, etc.). However, if you have a question that is not answered there, please leave it below, and I will get back to you!
  • You can pay with a credit/debit card or a PayPal account. ALL transactions will take place on the secure PayPal website regardless of method. Select “Proceed to PayPal” to complete your transaction.
  • Note that you will have a max of three download opportunities per purchase, so be sure to save your downloads.
  • Refunds are not available (because once you make the purchase, you have the product).
  • If you have trouble with your purchase, please send me an email at corporatesneakers@gmail.com. I am my customer service team (“Hello and thank you for calling Corporate Sneakers” … haha) so I will do my best to get back to you as soon as I can, but please be patient with me!
  • For those who made purchases during the #MBBcrash, received download errors and cannot access your purchases, I am working feverishly on your orders and will get them in your hands soon! Thank you so much for your patience!! You must notify me if you had this issue by doing the following:

The last 24 hours have been a complete whirlwind for me. Thank you to all who sent me supportive comments and messages as I worked through a very frustrating website crash. I am a team of one, and I had many tough moments yesterday, but you helped me power through and stay positive. I can’t express how much your patience and understanding means to me!

I know I would not have been able to make it this far without you all cheering me on this last year as I developed this program. Thank you to all who have supported me and rooted me on this year! I love you all!

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My Best Body Training Program & Macro-Counting Guide – On Sale Dec. 5

My Best Body Training Program – 2 eBooks:

The training diversity in My Best Body teaches you how to train for different goals and how to cycle your training in order to avoid injury and break through progress plateaus. It is a guide designed to arm you with the knowledge to grow and succeed beyond week 13!

WHAT YOU GET WITH YOUR PURCHASE: 

1. My Best Body Training Program

  • 13 weeks of unique, gym-based workouts that deliver proven results*
  • Instructional photos demonstrating each exercise
  • 4-5 workouts a week (45-60 min. each)
  • Suggested warm-ups with every workout
  • Detailed guidance for each style of training
  • Social media integration through 13 weeks of #mybrandofbeautiful pep talks from me with post prompts to get you thinking about your journey and help set you up for long-term success
  • An extensive section on heart rate and heart rate monitors
  • Alternatives/progressions/regressions for many exercises
  • And much more!

2. BONUS My Best Body Resource Guide

  • Printable daily workout trackers
  • Complete text exercise library**

My Best Body Macro-Counting Guide – 1 eBook:

The My Best Body Macro-Counting Guide takes the guesswork out of counting macros and provides you with a structured and personalized plan for your unique body in conjunction with each phase of My Best Body.

This eBook is NOT a meal plan – it is a guide designed to help you eat to build muscle, maintain your body composition and shed fat. Macro counting is not required to see results.

WHAT YOU GET WITH YOUR PURCHASE:

  • One PDF of the My Best Body Macro-Counting Guide that delivers proven results*
  • A “101,” basic overview of the three macronutrients
  • Examples of foods that fall into each macronutrient category
  • Detailed information about your Total Daily Energy Expenditure (TDEE)
  • An overview of the traditional muscle-building approach to nutrition used in conjunction with My Best Body: Bulk, Maintain and Cut.
  • Tips for stocking your kitchen, meal prepping, meal spacing/timing and integrating travel, alcohol and dining out into a balanced, healthy lifestyle

Pricing:

Over the last six months, the My Best Body Training Program has evolved from a simple fitness program into a transformational experience for both the body and mind. It has become so much more than I could have ever hoped, and I know you will benefit from this program as much as my trial participants have on the inside AND out.

From the beginning, my priorities have remained the same:

  1. To make a fun, challenging, effective AND accessible gym-based program
  2. To create a quality experience that gives you the tools to train for a variety of different goals – not just strength endurance, hypertrophy or fat loss 

As a massive THANK YOU! for all the love this past year as I brought this program to life, the My Best Body Training Program is just $50 from 12/5/16 –  1/15/17, when it will bump to regular pricing of $60.

The My Best Body Macro-Counting Guide is just $15 from 12/5/16 – 1/15/17, when it will return to regular pricing of $20.

NOTE: I am working on a discounted bundled package. If this becomes an option, it will be announced on 12/5.

I put a lot of thought into my pricing and believe these prices are very fair for what all you receive – the tools and knowledge to train and eat for your goals for 13 weeks and beyond. I have poured my heart into this program and know you will love it as much as I do!


 Want to see what My Best Body is all about?

Join 5,000 MBB Athletes and take on the FREE 3-week My Best Body Trial Run!


*10 trial participants used the My Best Body Training Program in conjunction with the My Best Body Macro-Counting Guide before they became available for purchase. Results vary.

**I will be creating a YouTube channel with videos demonstrating each exercise, but this feature will not become available until 2017.

 

 

 

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“Do you think you can learn how to exercise and eat well on Instagram?”

I was once asked in an interview, “Do you think you can learn how to exercise and eat well on Instagram?”

This really took me by surprise. The answer to that, in my opinion, is no. Before you take to Instagram to pour through the thousands of fitness accounts for nutritional and exercise guidance, I think it’s very important to first establish a health foundation (built by working with a certified trainer or dietician, doing research or reading credible ebooks, playing sports, taking classes, etc.). Once you have this solid foundation, then I think it’s appropriate to take to social media for supplemental guidance. Let me explain:

Nutrition. While there are many wrong ways to go about it, there are also countless right ways to achieve a balanced diet. A “balanced diet,” at the surface, should look the same for all of us as human beings, right? Not necessarily. What works for me isn’t going to necessarily work for someone else. I’m very careful to never give specific diet advice to anyone – not over IG, not on Facebook, and not via email. At this time, I have earned no certifications qualifying me to offer specific nutrition advice to anyone. Just like we go to doctors when we have an illness, it’s very important to seek professional guidance when it comes to diet. Again: what works for a stranger on social media will not necessarily work for another.

Instagram is a great place to connect with others and share our journeys, but I think it can sometimes become too influential if you don’t have a firm grounding in health and wellness – it can confuse you, cause you to second guess yourself, question your own bodily responses, cause you to suppress your hunger or restrict yourself JUST because you see others taking a different approach than you.

It’s easy to think, “Well, she looks simply amazing, and I want to look like her, so I’m going to eat exactly like her.” This is, oftentimes, a recipe for disaster. More often than not, the girl you are looking at is not a licensed dietician. She has likely done her own research and, through lots of experimenting, has found what a balanced diet looks like for her own body. This is why it is essential to form your own understanding of nutrition – one based in fact and with the help of trained professionals – before blindly adopting something you see on social media.

Never shortchange yourself of the experience of finding what works best for you. It’s not always as simple as copying someone else’s diet. Online findings should merely enhance your own nutrition foundation – not restrict you or keep you from listening to your own body. You’re going to end up a lot happier if you don’t do that.

This is why I continue to frame my story based solely on my own experiences and trials and errors – not as the definitive approach to nutrition. Isn’t that what we’re all doing? Kayla’s HELP nutrition guide was the perfect grounding I needed in nutrition. It taught me that food is not the enemy – instead, it will help me grow and build muscle.

I will never forget the first time I read this sentence in the HELP guide: “It is ESSENTIAL to include carbohydrates and fats in our diet. If we do not, our bodies’ ability to function and change is significantly decreased.” That was such an epiphany moment for me. It’s common sense, but I never wanted to believe it until I read it that way. I continue to recommend the HELP guide to anyone looking for a foundation in a balanced, wholesome diet. You may need to make adjustments as you go along (for example, I eat well above the minimum requirements listed in the guide now), but it provided a great starting point for me.

At the end of the day, a balanced diet looks different for everyone. Again: do not shortchange yourself of the experience of finding what works best for you. Talk to a professional or take a course to get the basics down – and when you’re on social media, always keep those basics in mind.