I'm on Instagram! @beachbodybwarsh

I'm on Instagram! @beachbodybwarsh

http://instagram.com/beachbodybwarsh/

Check it out. and see you there too!

Don't go on a diet, HAVE a diet!

Don't diet. Have a diet.

I don't diet. Never did. I did learn about food and nutrition and made better choices. Like subway instead of McDonald's initially and progressed into changes like quinoa instead of rice. I chose not to "diet". Diet trends come and go. I eat a little of every food group. Yes, even carbs; but complex ones. It's a lifestyle change. I say "Don't diet, HAVE a diet".

The only exception to this was back in 2004 when I was initially diagnosed with PCOS and was insulin resistant. At that time I had to follow a diabetic diet as per doctors orders. I no longer have to do that.

So what DO I DO? I log my food. I use the free food tracker app, myfitnesspal. I log before I eat so I can decide if that food is an appropriate choice. Example? I was going to get a pumpkin spice latte at Starbucks. While in line I looked it up on mfp (MyFitnessPal.com) before drinking it to discover it was over 350 calories. I decided NOT to buy it not drink it.

If you all can, and haven't yet, see about sitting down with a dietician or nutritionist. They can look at your health history and make realistic suggestions about what kinds of foods you should eat or not eat. Like for me with ulcerative colitis, I need a fiber rich diet. That's a lot of complex carbs if you think about it. May not be ideal for the next person. I try to get in 25g a day of fiber. The average person should get 10-15g a day of fiber.

My last dietician taught me about "super foods" and what they really did or didn't do. A lot of info online will support or dispute in the same breath. Just depends on whom the author was.

By going to a reliable source you get good information. Everyone I know that has also found success with weightloss with respect to their nutrition... Well... They didn't "diet" either.

Eat better. Move more. Simple. Not easy.

2015 C25K with Virtual 5K Race

One of the first exercise programs I tried in my journey to weight loss was a free app called c25k (Couch to 5K). Anyway, after talking with some of my step buddies, we thought it would be fun to have a Virtural 5K, and start a c25k program in early January. 

If anyone is interested, there is more info about this here: https://www.facebook.com/events/728610907222109/

How does this work? Nothing set in stone, but my vision is:

People can pick any c25k trainer program they want. We will officially start on Monday 1/5/15. Most c25k programs are either 8 or 9 weeks long. So on 3/1/15, we would all participate in a 5K where ever we are, and post our stats at the end of our walk/runs. Something fun, mostly to get in shape or stay in shape and train together during the winter for the season of fun runs that crop up in the spring.

Barbara Hammond Featured in Fitzness.com

I was interviewed recently for an online fitness magazine and the article came out today. Would love for you all to check it out, maybe share with your friends too. :) I've never been interviewed before. Was a lot of fun!!!! #TransformationTuesday 

Here's a link to the article: http://www.fitzness.com/blog/amazing-weight-loss-barbara-hammond-lost-134-pounds/

My 2¢ on Shakeology

My 2¢ on Shakeology and whether it will help you lose weight.

Not exactly. it's not magic. I lost MY weight from a total diet change and focused exercise. I only started trying shakeology  just after I became a coach. WHY? Because I was curious. I had danced around it for years, and finally gave it a shot. I expected to hate it actually, but was surprised. It was wicked good. and easy to make. And since beachbody told me I could try it, and if I hated it I could send it back and get all my money back, there was no risk. But what happened was i did like it and i actually saved money. Think about it. How much is a Latte at Starbucks? How much was lunch out at mcdonalds? More then the shakes. And the shakes took no time to make. Endless combinations, and everything I needed was in it. I got to stop taking the handful of vitamins in the morning, didn't need to anymore. And then the junk food cravings went away. That was a surprise. A happy one. :) So there was another cost saving to me. It worked out to about $4/day. Less for me since now I'm a coach and I get it 25% off. It's fast. it's filling. it's been really awesome. for me. And honestly, if I don't like something I'm NOT going to do it.


If only "I" could just "try" Shakeology.... well, actually you can!

$19.95 + s/h. http://buff.ly/1xwHFIz (Vegan Sampler)
$34.95 + s/h http://bchbody.life/1r5Ys8Z (7 Day Sampler; one packet of ALL flavors)

Limit 1 per person!^††

^††Limit one taste sampler per Team Beachbody account only.

UPDATE: OMG The new Cafe Latte.... AMAZING! You've GOT to TRY THIS! http://bchbody.life/18EdOsK

Need a coach? Consider me! Sign up for FREE here: bit.ly/FreeCoachBwarsh

A "Q & A" with Barbara Hammond

A "Q & A" with Barbara Hammond

I was recently interviewed for an online fitness magazine (Click here for the actual article) and thought I'd share the questions and answers here for you to enjoy.

Happy reading!

Name: Barbara Hammond

Age: 42

Profession: Former IT Business Analyst, presently homemaker

How much weight have you lost? 135 pounds

Tell us what the “old you” used to be like.  Tired most of the time. Worked my day job (sat at a desk most of the day), and came home. To tired to cook, so I did a lot of take out. Ate most meals in bed. Laid in bed a lot. Just exhausted all the time.

What prompted your weight loss? I had high blood pressure after my son was born in 2012. And my husband had a health scare at the same time. We decided it was time to get healthy. For us and for our kids. (I kept at it, he did not).

How did you lose the weight?

Short answer? I learned to eat better, and I moved more. I did not "diet". I did not take pills. I did not have weight loss surgery.

Longer answer? I joined my fitness pal to track what I ate and how I moved or rather didn't move. I started walking; park further away, climb stairs vs. elevator... That sort. Major baby steps. I learned to eat better. Not less, initially, just better choices. Like subway instead of McDonald's. And I'm losing slowly. About a pound a week on average. Been doing MFP for 800+ days now. Before c25k I was using my wii fit and Bought a Zumba game, and just dance. These get me moving in my living room. No audience so I ccould look silly without embarrassment. I also got the Nickelodeon Fit game (Dora, Backyardigans, etc) for my daughter, so we could do these together too. She's very thin but what kid doesn't benefit from moving? I also started wearing a pedometer. Tracked my steps, and encouraged me to get more steps in each day. On average, 2000 steps = 1 mile. I never said "I want to lose “x” no of pounds" I took the approach, I just want to lose. So that’s what I did. I'm all about taking baby steps. I'd never get to this point if I was all in right at the start. I am doing all of this so I can keep up with the kids and be the mom they need me to be. It took me years to gain it, and I accepted it would take years to lose it too. I'd been able to eat the donuts, the ice cream, the chocolate Easter bunny......... and when I ate "bad" foods, I still logged it. I was truthful with myself. If I had a "bad" day, it was okay. On average I was still doing well. I became open to try new foods, new recipes. I'm surprised how good some of that "health" food was/is. So I ate better, and I had been walking and running. After a year of this, I was down around 80 lbs. At that time I decided maybe I should meet with a nutritionist. She was fantastic. She taught me ever MORE about food and nutrition and helped explain how while I was doing great with cardio, I really should also start adding in strength training. She set me up with a free month at the local YMCA plus gave me 3 personal trainer sessions. At those sessions the trainer showed me how to use the cardio equipment (day 1), the weight machines (day 2), and resistance bands (day 3). He gave me some print outs so I could do the exercises at home. I know I do better following someone so I can perfect the steps/moves and get the benefits of the exercise. So I purchased some home dvd workouts (Ten Min Trainer and TurboFire) which came with everything I needed; equipment, recipes, and instruction. Now I’m doing some PiYo and loving it. I fell in love with these beachbody workouts, and was having great results, so I became a coach too. It’s important to note it’s not a one size fits all solution. What worked for me may or may not work for others. All I can do is share what I did, and that’s what I do. The cardio my first year helped lose a lot of pounds. The strength training in the second year helped tighten up this lose skin and gave me muscles which in turn boosted my metabolism, which in turn helps me burn the food I’m eating more effectively. I've been blogging (http://bwarsh.blogspot.com/ ) my journey every step of the way so that others could see how I've done it and I recently launched a FB page too (fb.com/UnderConstructionWithBwarsh), to connect my blog and my story to even more people. I'm an open book. I'm approached all the time with questions on how I did it. I'm told that I inspire others. That my story is one they want to be part of too. 

How long did it take? I started in July 2012, but really kicked it into gear September 2012, so just over 2 years now.

What was the hardest part? Doing it alone. My husband and I had decided to do this together, and about 2 weeks in he stopped. So I had to find other places for support and encouragement. I found the online community to be especially helpful, and joined a few groups. One group in particular was an accountability group and I loved it there with the daily tasks, goals, challenges, and sharing.

Most fun part of your weight loss?  Buying smaller clothes! So much fun!

Most rewarding experience? Getting results and sharing my progress as I’ve gone along. Working out with my kids! Having more energy now, so much so, the kids struggle to keep up with me! Getting my life back and being able to do and enjoy many adventures with the family.

Who/what inspires you when you feel like quitting? I've never felt like quitting. I suppose I just keep my eye on my prize, which is more then a size smaller or bigger muscles. It’s being able to be a better mom, a better wife, a better friend. Why would I want to give that up now?

How has this weight loss changed you life? It gave me my life back. This is the life I want to live. It’s a lot more fun here.

Have any advice for others who’d like to lose weight?  Some tips that helped me when I started all of this was taking it slow and being realistic. I made goals that I could actually hit. And I realized it wasn't going to come off fast. It took me years to gain it after all. On purpose, I wanted to lose slowly. It is the best way to lose it and keep it off. Not a diet, but rather a lifestyle change.

Your must-have fitness equipment. DVD player (most of my workouts are now beachbody dvd’s), resistance bands, yoga mat, balance ball, and a variety of hand weights up to 10 lbs.

Favorite training song: You Fckn Did It (Jason Mraz)

Favorite healthy food: Shakeology

Favorite not-so-healthy food: pizza!

Funniest /weirdest/most awkward experience during your weight loss journey. When I started ten min trainer, I had lost a lot of weight already and had a lot of loose skin. When doing the program once my daughter was in the room and my skin slapped against itself. Made the loudest sound and she just started laughing in hysterics at me. At first I was super embarrassed, but then I figured whatever! I look silly. So what. At least I’m moving! Still have that attitude today. I think sometimes we take ourselves too serious. I am moving. That’s really all that matters.

Future goals: Lose the final 10, then maintaining. The final last ten pounds are notoriously the most difficult to lose. And that’s where I am now. Before I never had a weight goal, and now it seems I do. I’m investigating going back to school to get my dietitian license as well. And I plan to keep helping, motivating, and holding those that ask accountable on their journey to getting healthy too.

Follow me on Social Media:
IG: @UnderConstructionWithBwarsh
Twitter: @CoachBwarsh
Facebok: @UnderConstructionWithBwarsh

Need a coach? Consider me! Sign up for free here: bit.ly/FreeCoachBwarsh

I'm having a BLACK FRIDAY Sale!!!

People ask me what I did to lose weight. I did a lot of things, some of those being a variety of Beachbody workouts. So I'm sharing some of that here with you and I'm having a holiday sale. If you were wanting to try some programs or even Shakeology®, check these offering outs. Will be on sale through 12/17. If you have questions, just send me a note.

And thanks for looking. https://www.facebook.com/events/1583936951828420/

All these women weigh the same!

How can I weigh the same as you and be in a smaller size? Not all bodies are created equal. How can I weigh the same as all of these ladies? Because I work hard. I work out. I eat right and not only do I do cardio but I also do strength training. I work out my heart and my muscles. That's why I am 154 lbs and currently a size 4. And you can do it too!!!! Anyone can. The point isn't to hit a size or a weight on the scale. The point is to be healthy and extend your lifespan so you can enjoy your families, your friends, your LIFE! at least that's the point for me. I didn't have a goal weight or size in mind. I still don't. I just want to be healthy and if you ask me to help you get healthy too, then I'm going to do that as well!!!! #inspired #behealthyANDhappy #findyoursolution

Need a coach? Consider me! Sign up for FREE here: bit.ly/FreeCoachBwarsh

NEW GROUP ANNOUNCEMENT!!!

NEW GROUP ANNOUNCEMENT!!!

Many of you know I'm a Beachbody Coach (Sign up here for a free account and list me. Coach Bwarsh as your coach!! http://bit.ly/coachbwarshFREE), and I wanted to let you all know about my next Accountability Group!

Your choice of Challenge Pack; 21 Day Fix or PiYo, starting 12/1 which will take us up to New Years!!!!!

Deadline to sign up is 11/30*!

21 day fix is full of amazing nutrition support and teaches a lot about portion control while keeping it simple, and hooks you up for another round of 21 days!!

PiYo is this month's special so you choose your Shakeology flavor(s) for 1 month and get PiYo for just another $10! Yeah, that's right, just $10 more! That's less then $5/day! Such a great price!!!

Both programs have a 30 day money back guarantee so you have nothing to lose from trying either option.

Want MORE information?? Just LIKE or let me know in the comments!

*deadline to join group is 11/30, however your choice of challenge pack can take up to 7-10 days to arrive, so plan accordingly!

Staying FIT over the Holidays

It's time to create a plan for the Holidays AND 2015. How? Fitness, nutrition, support, and REWARDS! Get started on your goals now so you have have the healthiest holidays ever, and start 2015 off right!

WHY?
There will always be "The Holidays" and for some reason that is our excuse to indulge. But it doesn't have to be. We can work together to enjoy the treats and still stay fit! The more you burn the more you can eat!!! Right?

Do you want to be one of these guys???

HOW?
I have LOTS of ideas and groups open to get you started right.

1) There's my PiYo challenge group that starts 11/24! Just before Thanksgiving. Let's focus on great nutrition and a new low impact workout together!

REQUIREMENT: You have to have PiYo, but if you don't already have it, I can help you get it. 

Q: What IS PiYo anyway?

A: Chalene Johnson took the very best Pilates and yoga-inspired moves and cranked up the speed to give you full throttle cardio, strength, and flexibility training—all at once. PiYo packs it ALL into each workout so you can build lean muscle mass—as you're burning crazy calories.

Now you can carve every inch of your body. How? You'll use your body weight to perform a series of continuous, targeted moves, to burn fat as you redefine every single muscle. No weights. No jumps. Just hardcore results.

The result? Problem areas become no problem. You'll get sleek, long arms, sexy, flat abs, a tight, lifted butt, and the confidence that comes from knowing you're at your best!

You have the power to define yourself. Now use it.

2)  I have a new dietbet starting the DAY after Thanksgiving!!! Only $10 to play!
3) I'm running a NO JUNK FOOD Challenge currently and there is still room for you!

WANT MORE INFO? Contact me here! http://bit.ly/1pJOqUj or leave me a comment below.

Keep Going, It's Worth It! #FlexFriday

Be brave. No matter who you are or where you are on your journey. Flex your muscles.

Many fear losing weight will result in them having all that extra skin. So much so that they are afraid! Afraid of what they'll look like, and thus afraid to go all in, work out and eat better. They let the fear get to them. I get it. I have it!! A lot of it actually. Here are some pics showing me before during and today with ALL MY SKIN!

When I was in the before I was big and not wrinkley. In my middle I was toning but still had my chicken wings and extra skin. Today I STILL have the skin. So so much skin but I'm so much more toned.

The skin may never go away.

I'm over 40. That's my reality. But I no longer fear tank tops. I no longer am ashamed. I'm proud. Proud of all I've accomplished in a relatively short amount of time.

My skin is my badge of honor.

Because of the skin no longer being filled up with my fat, my heart is healthy. I "GET" to live like this; likely for many many more years now. I am sooooo okay with that.

Sure I have chicken wings. But they're getting smaller. I may never see them go away completely but so what. Right?? Yes I have this skin but it's really getting better on its own. I just did these quick side by side and in a year's time; OMG. So yeah I have the skin but so much less and I'm thinking now I can refill it with muscles instead of fat! I like the sound of that.

#beproud #badgeofhonor #skinnyinmyskin #FLEXFriday

Need a coach? Consider me! Let's get your STARTED on YOUR journey too! Sign up for FREE here: bit.ly/FreeCoachBwarsh

What the WHAT? PiYo is on sale, AGAIN!

1) #PiYo Is AWESOME.
2) Holy Moly, it's onsale... AGAIN!!
3) I am running a NEW PiYo group, starts Nov 24th, and I want YOU in it too!!!
4) Let me know in the comments if you want in, and I'll get you all the info you need to JOIN ME!

Option 1) PiYo Challenge Pack $140.
http://bit.ly/1B8VgK3
Your Challenge Pack includes:
~3-Day Refresh Kit to break the cycle of unhealthy eating.
~PiYo Workout Program
~Your first 30-day supply of Shakeology®
~ME as your coach to go through it with you every step of the way!

Option 2) PiYo Kickstart Challenge Pack with 3-Day Refresh $180.
http://bit.ly/1x24ciu
Your Challenge Pack includes:
~3-Day Refresh Kit to break the cycle of unhealthy eating.
~PiYo Workout Program
~Your first 30-day supply of Shakeology®
~ME as your coach to go through it with you every step of the way!

Turbo Fired UP! Challenge Group starts Nov. 3!

My Turbo Fire challenge group will start November 3rd! I'm so excited!!! I really love this program, and am psyched to do another round. Let me know in the comments if you want one of the 3 spots left to get in my group!!

Turbo Fire Challenge Pack $180: http://bit.ly/1rZVJJ4

Turbo Fire Base DVD $79.80: http://bit.ly/11czbxm

Let's talk about BMI.

Let's talk about BMI. I use bmi as a guide, not an absolute. I was 288 and at 5'4" that was class 3 obese. No question, it was too much. Today I'm 155, still 5'4" and I'm "overweight". Was in a size 26/3XL, today in a size 4/SM. So am I overweight? Bmi says yes, doctors all agree - NO! Because of the BMI I was able to set goals, and guidelines to get the weight off. Having a number to work towards was good. Now that I'm "overweight" but in a 4, it's less of a guide for me now. And it was never an absolute for me. Always a guide. Something to look at and try to get the number down. Again, at nearly 300 lbs and 5'4", having a BMI chart did help open my eyes to the severity of my situation. But now that I'm where I am today; well... not so much anymore.

What do YOU think about BMI? Share in the comments!

EAT MORE!

I keep hearing people frustrated because they're exercising and eating no more then 1200 calories a day. And guess what? NOT LOSING!!

Of course they're not losing. 1200 "net" is the minimum amount of calories a human being needs to survive! If they're only eating 1200 calories AND working out , they're netting less!!

I know folks want to lose weight and want it to come off fast. But they need to take a step back. They need to eat MORE!!!

I always recommend setting doable goals. That means when you start shoot to lose 1/2 lb. a week.

In myfitnesspal, every time you lose 10 lbs it resets and recalculates your daily allowed calories. It will lower them. A little bit. If you're starting at the lowest setting you have no where to go and you're not gonna lose the way you want to.

Trust the process. Don't be in a rush. Eat more and the losses will come. #eatmoretolosemore

Need a coach? Consider me! Sign up FREE here: bit.ly/FreeCoachBwarsh

WHY do you want to get healthy?

So ask yourself this question. WHY do you want to get healthy? I mean, really? I wanted to get healthy because I got scared. I was at a risk for a stroke and/or a heart attack just after giving birth to my son. I was no good to them if I stroked out. No good to my family, my friends. What was I doing? Why was I doing it to myself? I decided enough was enough. And I got up, and started making change. Did I do it all overnight? NOOOOO. It took a lot of time and a lot of habit building. So can you enjoy yourself when you're out on the town? Or at the work conference? Can you enjoy 1 or 2 drinks that week, and then drink water the rest of the time? Can you enjoy the food, but choose the eggwhite omelettes with fresh veggies at the breakfast buffet? Can you enjoy yourself while making the better meal choices? I think you can. I think you can have dessert too! Have a lot of a little. It's about living. You want to enjoy yourself. You CAN enjoy yourself. You can have it all!!! I do, why can't you?

Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh 
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.

NOT MY FAULT! But it kind of was......

I've been so full of excuses for so long. I became obese because of medication. I became obese because of PCOS. I became obese because I had x,y,z condition. NOT MY FAULT.

But it kind of was my fault.

I ate horribly. I never exercised. I could barely walk to the end of my street (only 3 houses by the way).

Yes I had PCOS. Yes it was going to be harder for me to lose weight and keep it off.

In 2004, when I was diagnosed, I was told I'd never have kids. Well, I refused to accept that, and got to work. I joined a gym. I did water aerobics. I lost 70 lbs!! And guess what? I got pregnant!

After my daughter was born I gained all those 70 lbs back, but then I couldn't lose because I was nursing her. Besides, my family was heavy, so it's genetics. NOT MY FAULT!

But it kind of was my fault.

I continued to gain. I worked a full time job. I had to do errands and chores on the weekend. I never had time to workout. I ate out a lot. It was too time consuming to cook and meal plan. And exercise? Really there just was no time. NOT MY FAULT!

But it kind of was my fault.

Professional Excuse Maker!!!!!!!!!!!

After my son was born in 2012 my blood pressure was very high. I'd never had high blood pressure before. I'd always been healthy. Just heavy. A happy fluffy girl. But now I was at risk for a heart attack or a stroke.

I wouldn't accept this. Enough was enough. Yes..... I'd said this many times before. After all, I did manage to lose 70 lbs to get healthy enough to have my daughter. But now it was time. No, this time I meant it.

I got a lot of head pats and eye rolls from all who knew me. I've made this proclamation before.

But I did mean it. I bought a pedometer. Nothing fancy, but it was a start. I joined my fitness pal. Seemed simple enough. And I began my journey. And slowly, the weight came off. SLOWLY!!! And the thing is... because it came off slow, it's stayed off.

Now I'm down 130+ lbs from where I was from that first official weigh in when I set up my fitness pal, at 288 lbs. I'm positive I weighed more. I just never wanted to really know, so I never weighed myself.

The thing is... I still have x,y,z condition, and I still have PCOS. They are chronic and won't ever go away. I still have the same genetics too. But I can use them as an excuse, or i can work harder to beat them. I chose to work harder. I'm DONE with excuses.

Before

During

Now!

Can't wait to see "Tomorrow"!

Need a coach? Consider me! Sign up for FREE here: bit.ly/FreeCoachBwarsh

NSV for #WeighInWednesday

NSV for #WeighInWednesday. I started a new program #Piyo and I'm up 5 lbs, but down many inches. I always gain weight when I start a new program. But I also get trim! I call this a win!! 

Why? 

Glad you asked. When I start a new program, I retain water around my muscles. This is actually pretty common. A side effect is I gain weight. But I trim and tone too. I've been doing PiYo for about a week now, and I can tell. Clothes that were tight last week are roomier today. 

Around week 6, I'll see the pounds come back down. I would expect that I'll hit size 4 by time I finish the full program. Maybe even sooner! I'll be doing PiYo with my 30 for 30 group that's starting up on the 22nd. 

Last time I was a size 4, I was 13!!! So this is really quite exciting.

Today I put on my free T25 t-shirt I won from Beachbody after I finished that program. I requested a Large. Hmmmm, didn't expect it to be THIS baggy. LOL. After I finish up PiYO, I'm gonna ask for a SMALL!

#shouldhaverequestedasmall #waterweightsourroundsmuscles #size4hereicome

Are you READY??? Let's get to work!

I am a health and fitness coach. I didn't used to be. I used to be class 3 obese. I used to never lose weight and wonder why. When probably deep down, I knew why. I ate badly and I didn't exercise. That's why.

When I was called out on this, I got defensive. I got angry. I shut that person off. They were "dead" to me.

I was clearly NOT ready to hear the solutions. I was NOT ready to make the changes. I was NOT ready.

But then I had my son. And with his delivery, came that high blood pressure. It was my wake up call. I was finally ready to listen.

So I sought support from my friends that were doing it. That were successfully getting in shape. Losing weight, a LOT of weight. I watched them. I joined their groups. I participated. I became accountable.

I learned. I studied. I discovered so much about myself.

Now I am the one being watched! Crazy! Now I have a solution. It was the solution that worked for me. It may or may not work for others.

But now I can be the one to keep others accountable too. If I'm asked to hold someone accountable, I'm going to do it! I'm going to push. I'm going to ask that person to dig deeper and push harder.

WHY? Because I care. That's why. And I want to share the happiness of the victories! Because all victories, big and small, are AWESOME!

I am an accountability coach. I will never quit helping you.

If YOU want me to help, I will. I will keep you accountable. I will hold your hand.

YOU will have to do the work, but I won't leave your side.

Are you READY??? Let's get to work!

Need a coach? Go here to sign up with me! Bit.ly/FreeCoachBwarsh

21 Day Fix Challenge Pack is the September Promo!

Just found out!!!! Starting tomorrow (9/2/14)  21 Day Fix will be September's PROMO program!!!! PERFECT for my 30 For 30 Accountability group starting on the 15th.

30 days. 30 workouts. 30 minutes (or less)!

21 Day Fix WITH 30 days of Shakeology = $140. That's bananas. That's $4.60 a day for 30 days.

If you don't know much about 21 Day Fix, here's a QUICK low down:

• 21 day program with daily workouts that are 30 minutes or less.
• Portion control meal plan. No counting. No weighing. No measuring. If it fits into the container that they give you, you can eat it. 
• Most people lose 8-15 lbs.
• SIMPLE moves, no choreography. 
• There is a modifier who doesn't use weights or do the hard stuff. So fantastic for beginners too.

And accountability groups?

• Private groups support with a small group of people just like you
• All via Facebook
• Positive, supportive, and encouraging group to help you start and FINISH and reach your goals
• Team Empower coaches will be leading the group and will be there to answer any questions/concerns since many of us have actually DONE these programs and have had great success!

Here's the link to our info page. Just select "JOIN" to learn more about our 30 for 30 Group: https://www.facebook.com/events/488698221274252/

Want to get it? Click Here: http://bit.ly/1CjdlXd

Want more info? Contact me: http://bit.ly/1oy3djf

CCFA.org Ice Bucket Challenge

I was nominated for the popular ice bucket challenge. Since ALS did quite well with donations I decided to donate to ccfa.org, the Chrons and Colits Foundation of America. I was diagnosed with Ulcerative Colitis when I was 28. IBD's are just awful so money donated for research and cures would be amazing. Thank you! Please donate to CCFA.Org here: http://bit.ly/1sRZGjh. Let's find a cure for IBDs like Chrons Disease and Ulcerative Colits.

I nominate: Jackie Stewart Hammond, Elena Schwartz Davis, and Kamilla Allen

Finding ONEderland FB group OPEN! Want in??

“Help! I'm over 200 lbs and I need to lose weight and I don't know where to start!" I've seen this post many many times. Followed by lots of people suggesting they become friends to help each other stay motivated.

I agree 100% it's an ideal situation to be on the same path with others in the same boat. But without someone to lead you, to guide you, would you be successful in losing the weight?

I know I never would have lost 130 lbs if I didn't have someone guiding me. And now I AM your guide! Time to get results!

I've created a group called Finding ONEderland. ONEderland is what I call that special moment when you step on the scale and finally see a weight in the 100's. It's the most wonderful feeling, and truly one I want to share with you. When you find ONEderland, you are recharged, renewed, and ready to take on the world. Do YOU want to FEEL THIS?

I'm now accepting applications. Contact me if you're interested!!

https://www.facebook.com/groups/FindingONEderland/

Making my very first Shakology

Turns out this stuff is good for you AND tastes good! Why have I resisted THIS LONG? I'm now a forever fan. :)

Fun is in the choosing a flavor

Chocolate Bananas Foster Recipe

Prepped and Ready to Blend!

If you're interested in more info, just let me know! 

Contact Me!

TRY SHAKEOLOGY, CLICK HERE!

Check Out Shakeology

Such a funny video, but a great one to tell you all what this Shakeology stuff is all about. If you're interested in more info, just let me know!

Contact Me!

Fit Feels FABULOUS

Love love LOVE that my baggy jeans are my size 8's!!!!!!!!!! #10MinTrainer #fitfeelsfabulous

Want to feel the love too? Check this out... 10 Min Trainer is on SALE!!! 

Burn MORE calories from WALKING

#‎TuesdayTips‬ 14 ways to burn MORE calories from walking. Make it a great day!

Want more tips? Visit my FB page and be sure to LIKE it.
http://www.facebook.com/UnderConstructionWithBwarsh

700 days!

#700days. #Down130. #itsahabit so happy to log into my fitness pal today to see it's my 700th consecutive day AND I'm down 130 lbs.

Need a pedometer, but not sure which one? Read This!

Where do you get a pedometer? Any pedometer is great. It's about finding the right one for you and your wallet. I've listed a few, but any kind will work.

Here's a basic inexpensive entry level pedometer, the Omron HJ-321: It sells for under $20. You clip it to your waistband. It has a 7 day memory, and will show your steps for each day; resetting at midnight. It will not sync with my fitness pal, and does not have a smart phone app. http://amzn.to/1A5XucA

This is another good beginner pedometer that costs a little more, but has a bit more features. The Omron HJ-112. This one goes for about $40. This is the one my husband uses and he loves it. You can just toss it in your pocket, no specific placement needed. Like the basic pedometer listed above, it has a 7 day memory, and will show your steps for each day; resetting at midnight. It will not sync with my fitness pal, and does not have a smart phone app. http://amzn.to/1A5XqJX

I now use a Fitbit Flex, (find me and friend me on fitbit: https://www.fitbit.com/user/26GVX3) and it's pretty awesome, but a bit more pricey at around $99.  It's easy to wear on your wrist, tracks steps and sleep, and is water resistant up to 30 meters so you can wear it when you go swimming or take a shower. It has a rechargeable battery, so you just need to charge it back up roughly once a week, and syncs automatically to my fitness pal, which is really nice. http://amzn.to/1sLA6i9

Fitbit makes a few other models which offer similar results. The One, also around $99, clips to your bra or belt loop, and has a wrist band to wear it when you sleep. It tracks stairs climbed too, something the Fitbit Flex does not do. But it is NOT water resistant, so you have to take it off if you go swimming or jump in the shower. The One also has a rechargeable battery like the flex. http://amzn.to/1nGqdvY 

Fitbit has an entry level pedometer too, called the Fitbit Zip. The Zip retails around $50, clips to your pocket or waistband. It will not track your sleep, nor should you get it wet (sweat and rain okay though). It has a replaceable battery that you will need to change every 4-6 months. http://amzn.to/VdRXRp

ALL FITBITS sync with my fitness pal and also sync with Fitbit's phone app on both iPhone and Android operating systems. However if you have an older iPhone (like me), the app will work, but won't automatically sync via Bluetooth. That feature works on all iPhone's 4s and newer. I have an iPhone 4. 

Some people have told me about a newer fitness tracker called Misfit Shine. It's priced similarly to the Fitbit Flex and The One. It has a variety of colors. Looks like a traditional watch, but you can have the option of wearing on your wrist or anywhere actually. It claims to track more then just steps and sleep including swimming, cycling, tennis, basketball, and more. It does not have a rechargeable battery so you will have to replace its battery every 6 months. http://amzn.to/XUme9U

And of course there is always the FREE smartphone walking/pedometer app. There are a ton to choose from. How well they work is questionable, but that's the fun in trying things out, right? Just remember with FREE usually means lots of pop up ads, and/or in app purchases. Personally, I'd rather NOT deal with that, but maybe that's just me. 

Have more questions? Click here to contact me. Need a coach? Consider me! Sign up for FREE here: bit.ly/FreeCoachBwarsh

New Kids Fitness Tracker

I have been seeing this new kids fitness tracker from leapfrog. It's called the LeapFrog Leap Band, and it comes in blue, green, and pink. It's around $40. I'm kind of loving this new product. It's just like my fitbit conceptually, but it's for KIDS! I've been a fan of the leapfrog products for years now, and I really think they hit a home run with this. Wish it was smaller, but otherwise, seems pretty awesome!

What do you think? Do you think a kid wearing a fitness tracker is a good idea? Or overkill?

10K-a-day Steps Challenge with Bwarsh

We're having a free WALKING CHALLENGE!  It begins on August 18, 2014 and goes through August 25, 2014.

Group Link: https://www.facebook.com/groups/813027492075149/

Your challenge is to hit 10,000 steps each day for a total of 7 consecutive days.

Your responsibility comes at the end of the day when you will post a picture to this group of your step count. PARTICIPATION IS REQUIRED!

Either a photo of the steps count on your pedometer, or a screen shot of your phone app that shows your steps (or miles, 10,000 steps in miles would be roughly 5 miles).

And here’s a little incentive… the person with the most steps at the end of the week is going to win a little prize!!!!

The only thing you need to have for this challenge is a pedometer.

Where do I get a pedometer?
Any pedometer is great. It's about finding the right one for you and your wallet.

Here's a basic entry level pedometer, the Omron HJ-321:
http://amzn.to/1owyT84

This is another good beginner pedometer that costs a little more, but has a bit more features. The Omron HJ-112. This is the one my husband uses and he loves it. You can just toss it in your pocket, no specific placement needed.
http://amzn.to/1B0juah

I now use a fitbit flex, (find me and friend me on fitbit:https://www.fitbit.com/user/26GVX3) and it's pretty awesome, but a bit more pricey at around $99. It's easy to wear, tracks a bunch of useful things, and syncs automatically to my fitness pal, which is really nice.
http://amzn.to/1opeN4L

Group Link: https://www.facebook.com/groups/813027492075149/

I didn't get the credit!

Has this happened to you? You set your fitness app on your phone, only to check it part way through your workout to discover it never started tracking the workout! Ugh.... You left home without your fitbit, so all those steps didn't count!! Ugh....... My Fitness Pal isn't syncing with your fitness tracker devices, so you can't see all the work you did and you didn't get the credit.... and that was the day you did soooooooo much activity??? Ugh......

You didn't get the credit!

But you did!!!!!

Your body got the credit. Isn't that the point? Isn't that WHY you wear your fitness tracker device? To encourage you to move more? Well, YOU DID MOVE MORE! So try not to get so upset that you didn't get a badge, or that you're not at the top of your leader board this week...... You get another shot at it again tomorrow! And tomorrow you'll CRUSH IT!

At the end of the day, YOU DID IT! You MOVED! And YOU DID GET ALL THE CREDIT!

You'll see that reward when you go to buy new clothes in a smaller size. When your physical health is so vastly improved you no longer suffer high blood pressure, diabetes, risk of heart disease......

You GOT IT!

Get it??

Walking Calculator Steps to Miles: http://walking.about.com/library/cal/uccalc1.htm and http://walking.about.com/library/cal/uccalc3.htm

• These are great if your pedometer shows you your mileage. Approximately 2000 steps = 1 mile.
• Want to be more exact, this link figures out how many steps to a mile based on your actual height! http://walking.about.com/od/pedometer1/a/steps-per-mile.htm

Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh 
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.

Are you are stuck in a plateau??

This is so incredibly true. I changed my goal in myfitnesspal to maintain my 165 lbs while I was recovering from my surgery. I knew I wouldn't be as active and had to really stay in check with my food. MFP raised my daily calorie goal from 1260 to 1490. And guess what? I lost more weight!!! So remember, if you are stuck in a plateau, for the first time or for the 20th time, change something!! Do a different workout. Try to eat more? Eat different? Anything as long as it shakes it up for you! #WeighInWednesday#WednesdayWisdom

My Piyo was delivered today!!!!!!

My Piyo was delivered today!!!!!! Super excited!!!! Going to be ready to jump in to this in about 4 weeks. Want to jump in with me? Would be fun to have others to work out with. #PiYo

Click Here: I Want to PiYO!

#WeighInWednesday #WonderWomanProblems

#WeighInWednesday #WonderWomanProblems

Think Drink!!!

Wake up and drink some water!! It's #ThirstyThursday

Change IS good. #TBT

Change IS good. #TBT

Is the scale your frienemy?

Is the scale your frienemy? No matter what it says remember to just keep moving. You're doing it right!! And I've got your back!!

Check out my FB page for more cool tips, tricks, recipes, photos, and more!
https://www.facebook.com/UnderConstructionWithBwarsh

You're Responsible for YOU!!

You know how I have all this extra stretched skin (see my post Skinny In My Skin) apparently I have the same issue on the inside and what looked like hernias on a CT scan were in fact just bunched up skin.

However because we thought I had these hernias we discovered the gall bladder issue and was able to get that fixed before it became a real issue.

But it is scary to be diagnosed with something that needs surgical repair that's not really there. I don't want to have unnecessary surgery. I shutter to think what might had happened if I decided to just do this surgery here in Massena. Even after the massena surgeon knew about then gall stones, she never discussed removing my gall bladder. Frankly she never told me I had gall stones. I found out by accident when my PCP read the CT report over the phone to me.

I'm so happy I got that 2nd opinion and had my surgery in Burlington. Please remember to always be your own advocate. It's your health! Own it!!

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google-site-verification: google01a073bbf4058acc.html

Get mad! Punch. Kick. Yell! Then get healthy!!!

Hah! Just posted this gem to my new page. Love how focused I am... In "MY" mind I look just like Chalene Johnson! ummmmmmmm...... lol

So THIS is Turbo Fire. I really LOOOOOOOOVE this program. I've really gotten stronger and had so much fun doing it. My kids join in too.

Want to learn more?

Click here: Turbo Fire

Staying Connected!!!!!

Facebook, twitter, blogger, oh my!

Trying to learn social media and social marketing in a day! lol. I set up a new facebook page! That's a big deal, and really exciting. But now what?

I'm trying to connect everything to each other. Please stay tuned. Once I have all these behind the scene connections linked, it's going to be AWESOME!!

Right now it just makes me DIZZY! ;)

In the meantime... maybe just bookmark these links, and Like, Follow, and Read my blog!

Have a wonderful day!!!

LIKE Facebook: https://www.facebook.com/UnderConstructionWithBwarsh
FOLLOW Twitter: https://twitter.com/beachbodybwarsh

Check out my beachbody page too? http://www.beachbodycoach.com/esuite/home/BWARSH