You don't have to eat less. You just have to eat right!

It's a crazy thing. I was hardly working out when I was recovering from my surgery over the summer. I changed my settings in myfitnesspal to maintain my weight at 165. Figured if I didn't gain it would be a win for me. (6 week recovery). But then this funny thing happened. I was eating more and started losing again. Clearly showing once again if you are stuck in a plateau change something! I'd been stuck at 165 for about 3-4 months!

You don't have to eat less. You just have to eat right!

#WednesdayWisdom #WIW #WeighInWednesday

20 ways to tighten up loose skin after weight loss.

20 ways to tighten up loose skin after weight loss... Some good tips here. http://www.herinterest.com/top-20-ways-to-tighten-up-loose-skin-after-weight-loss/

Strength Training for sure!! Also look at the foods you are eating. And of course, HYDRATE HYDRATE HYDRATE!!!

You may not get rid of ALL the skin, but you CAN make it look better without lotions, potions, wraps, etc.

9 ways to work out when you have a toddler!

Okay, I stumbled upon this article and I LOVE it! So of course I had to share. 9 ways to work out when you have a toddler!

What did you think?

http://www.thebump.com/a/9-ways-to-work-out-when-you-have-toddler

Take charge of PCOS with Strength Training

Take charge of PCOS with Strength Training. Time to LIFT ladies. Check this out!

http://breakingmuscle.com/womens-fitness/take-charge-of-polycystic-ovarian-syndrome-with-strength-training

"Novice exercisers who want to shrink their bellies gravitate toward moves like crunches that target the abdominal muscles, but they would be better off reaching for a pair of dumbbells. Strength training does a much better job of fighting abdominal fat. A University of Pennsylvania study found that overweight and obese women, ages 24 to 44, who were assigned to an hour of weight training twice a week reduced their proportion of body fat by nearly four percent." -Erika Volk

Transformation Tuesday with 10 Minute Trainer

#TransformationTuesday already??? Wow, that came around FAST! 

Lately I've had a lot of friends ask me about 10 Minute Trainer​. So I thought for Transforamtion Tuesday, I'd share my results from that program. 

I did this over 6 weeks last winter (around January 2014). So this isn't a current photo, but does show how powerful this program was! 

I lost about 10 lbs during those 6 weeks and seriously a LOT of inches. It's a cool program and it's on the new OnDemand now too, so really easy to check out and give it a go, for FREE. 

Maybe you'll all get amazing results too and can share your before and afters here too!

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

Star Wars Fit Club Challenge starts on May 4th!

Okay kids... time to start thinking about May. Our May group starts on May 4th... May the 4th be with you... (yup, i went there), and for fun will be a total star wars fit club challenge.

I see lots of YODA-affermations! lol.

Would LOVE LOVE LOVE to have you participate. 21 days, your choice of beachbody program with shakeology, and we will be giving away PRIZES (sorry, no lightsabers...)

Here's the link to join, and the application link is in the group description. https://www.facebook.com/groups/477035839126749/?hc_location=ufi

Need a challenge pack still? The April Promos are still available through the 30th. Click Here!

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

April Challenge Pack Sale thru 4/30/15

It’s April, and I’m super excited to share that the Team Beachbody Promotions this month are: #PIYO, #P90x3, and the #UltimateReset! That’s right, on sale again!! Woot!!!

What is Piyo? It's a Pilates yoga hybrid. It's low impact and makes me sweat like crazy. No jumps or weights. Uses your own body for core resistance. It's brilliant! It’s FUN! Great for beginners, and runners, and cross trainers, and EVERYONE actually!

You all know I love love love PiYo. No surprise here. But I’ve also done p90x3, which is @TonysHorton’s program, and he does a great job with it. Takes his original p90x, and breaks it into 30 minute bites, for 90 days. You’ll work out every part of your body! Cardio, HIIT, Strength Training… it’s ALL in there!

If you have specific questions, please ask. If you’re ready to just get going (‘cause why not??) here are the links to get you started!

Also, my next challenge group is ramping up, and we'd love to have you join in the fun. It's a Star Wars Themed Fit Club; Rebels vs. The Empire! Will the force be with you??? Contact me for more info on how to get in on that!!!

PiYo & Shakeology® Challenge Pack—only $140 USD (regularly $160 USD)
http://www.teambeachbody.com/shop/-/shopping/BCPPY160?referringRepId=442977

PiYo Kickstart & Shakeology Challenge Pack—only $180 USD (regularly $205 USD)
http://www.teambeachbody.com/shop/-/shopping/BCPPY3DR205?referringRepId=442977

P90X3® & Shakeology Challenge Pack—only $160 USD (regularly $205 USD)
http://www.teambeachbody.com/shop/-/shopping/BCPX3205?referringRepId=442977

Ultimate Reset & Shakeology Challenge Pack—only $275 USD (regularly $305 USD)
http://www.teambeachbody.com/shop/-/shopping/BCPCLN305?referringRepId=442977

#FitnessGroup #accountability #workouts #healthyliving

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

BBQ Chickpea Chopped Salad Recipe

One of my favorite recipes!!!

http://www.thegardengrazer.com/2015/02/bbq-chickpea-chopped-salad-with-avocado.html

Ingredients
15 oz. can chickpeas
2/3 cup BBQ sauce
1 large head romaine
1 cup corn (I thaw frozen corn)
1 1/2 cups cherry tomatoes
1 cup shredded carrots
2-3 green onions

{For the avocado ranch dressing}
1 avocado
1 cup almond or soy milk (plain, unsweetened)
3 Tbsp. lemon juice (about 1 lemon)
2 tsp. white wine vinegar
1-2 cloves garlic (I use 2)
1/2 tsp. dried dill
1/2 tsp. dried parsley
1/2 tsp. onion powder
Salt to taste
Optional: fresh chives are amazing if you can find them!

Directions
Make the dressing: in a blender or food processor, combine all ingredients and blend until smooth. Taste and adjust seasonings if necessary.
Rinse and drain chickpeas. In a saucepan over med-low heat, simmer chickpeas in BBQ sauce for about 10 minutes, stirring occasionally.
Meanwhile, chop the romaine, tomatoes, and green onion. Place in a bowl. Add corn and carrots. Toss to combine.
When ready to assemble, distribute the salad into bowls, toss with desired amount of dressing, and top with BBQ chickpeas.

Now accepting applications for my MAY fit club (star wars themed)

"May the 4th Be With YOU"! My next multi group is NOW accepting applications. Going to be Star Wars Themed!!! How fun, right? And launching on ‪#‎StarWarsDay‬ too! So sign up now, and let's get fit in MAY, and look and feel AMAZING this summer!

Link to group (application link in the group description): https://www.facebook.com/groups/477035839126749/

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

CIZE - The End of Exercize is coming!

‪#‎CIZE‬ from Shaun T is coming! Enter here for a chance to WIN a copy, and to be notified when this epic new program is available! www.cizeTBB.com?referringRepId=44297

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

Ugh... WHY am I NOT SEEING results?

Q: Why am I not losing weight???

A: "It takes 4 weeks for you to see your body changing. It takes 8 weeks for friends and family, and it takes 12 weeks for the rest of the world." Be patient and keep going. 

Also, watch this: http://link.brightcove.com/services/player/bcpid61732233001?bckey=AQ~~,AAAAAGFvgpA~,Dme6miR5QNX38rtCpPnP-Yoa3dmOSFuF&bctid=2219282581001

and read this: http://www.beachbody.com/beachbodyblog/fitness/ask-the-expert-why-do-you-gain-weight-when-you-start-working-out

And remember this:

"I just started working out but I'm not losing weight!" Sound familiar?? It takes time. It really does. Think about how long it takes to gain the weight; it takes longer to lose it. When you start a new program your body goes into a WTH mode. It doesn't know WHAT's going on, so it hangs on to everything. BUT if you keep doing what you're doing, eventually your body will catch up and get with the new program. Results will come. As hard as it is to be patient, you have to be patient. #MotivationMonday #patience ❤️

A photo posted by Barbara Hammond (@underconstructionwithbwarsh) on Mar 2, 2015 at 7:19pm PST

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800th Follower on Instagram

Just got my 800th follower on Instagram!!! Thanks for all the love. More awesomeness to come!!! xoxo

YOU can follow too! Go here: https://instagram.com/underconstructionwithbwarsh/

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

A Note Of Appreciation

Q: Who is your supporter and how have they supported you, recently?

A: Honestly? It's all of you and my kids. My husband did all this with me for a full 2 weeks. That was over 2 years ago. He wasn't ready for the journey at that time. 

I found my support online with myfitnesspal, facebook groups, and the general online health and fitness community. Now that I'm helping others on their journey, it fills me with a new joy and fullfilment. 

So because of all of you, I keep going. 

You all motivate me, and keep me in check when I become full of excuses, and yes, even I have those moments. I'm human afterall. 

My journey started to be a healthier mom and wife, and I've become all that and much more. And for this, I thank ALL OF YOU!!!

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Foot update from Coach Bwarsh

Just a little update about what happened at my foot doctor appointment earlier today.

Nutrition/Shakeology/Walking group (for beginners) will start Monday, 4/20

Nutrition/Shakeology/Walking group (for beginners) will start Monday, 4/20, and go for 2 weeks!!!!! 

That gives everyone plenty of time to get their challenge pack (CP) ordered and delivered.

This group is for beginners. We will learn about nutrition, drink Shakeology daily, and focus on walking for our exercise.

Requirements to join:

• Purchase ANY Challenge Pack (link below is the recommended one)
• Use Shakeology Daily
• Walk Daily with a Pedometer
• Keep a Food Journal

Message me or click here to comment if you want in. 

Max number of participants is 6. Minimum to make the group go is 3.

Share with your friends too if you think they'd like to join in the fun!

Here's the link to the NEW Club Challenge Pack (recommended) http://bit.ly/CoachBwarshClubCP

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

Helpful Links; Calorie Burn Calculators and More

Sharing some of my favorite "Helpful" links. I used these quite a bit back in 2012, and they're still great today. When I first started out with exercise, I discovered I could get calorie burning credit for a lot of the stuff I was already doing. Move more meant eat more. I could get on board with that.

I had a basic pedometer. Showed my steps each day. Didn't show much else. So I found these sites great because I could convert my steps to miles and also figure out my calorie burn based off my steps. AND there was even one that would figure out my stride based on my height. Cool!

I also loved the Calorie Burn Calculators. I got calorie burning credit for standing!! Seriously awesome. So check them out and maybe play with the exercise log database in myfitnesspal. You can even make your own exercises and save them.

Walking Calculator Steps to Miles:

http://walking.about.com/library/cal/uccalc1.htm 

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

The Calorie Burn Calculator:

https://www.healthstatus.com/calculate/cbc

These allow you to choose the activity (pretty extensive lists actually), enter the length of time and your weight and it calculates out how many calories you burned.

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It's not just WHAT you eat but also WHEN you need to eat

It's not just WHAT you eat but also WHEN you need to eat. It's all part of learning to eat better. Not just what foods you choose, but also the best times to consume them.

Q: When should you eat before a workout and when should you eat after a workout?

A: The answer depends on the type of workout. Say you're planning to do 30-60 min on the treadmill. Ideally you'd want to eat a normal meal, and wait 2 hours before working out. If you are going to do a high impact cardio or strength training, then even grabbing a banana just before gives you a quick boost of carbs which will give a boost of energy to help fuel you during your workout. Then the post workout snack or meal is best if you get it in within 30 minutes of completing your workout. Again, the more intense your workout the greater your "after burn" is and will more efficiently continue to burn those calories consumed post workout. ‪#‎NowYouKnow‬ ‪#‎WorkoutWisdom‬

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Healthiest and COOLEST looking snack ever.

Coolest peeled Easter egg ever!!! The shell was cracked when we dyed it and this was the result! Totally wicked!!!! #tiedyed #amazingeastereggs #eggcellent #crackedegg

A photo posted by Barbara Hammond (@underconstructionwithbwarsh) on Apr 6, 2015 at 8:46pm PDT

I seriously LOVE Transformation Tuesdays!

A fun #TransformationTuesday share. This black sweatshirt is one I earned when I was a #ScubaInstructor in #Hawaii. Back when I got it, it was kind of tight actually. Didn't think it really was an XL as the tag inside suggested. But I kept it. I earned it after all. The years rolled by and I got bigger and bigger to the point I couldn't even put this sweatshirt on. The neck hole was too small. Or rather my head and neck was too big. And even if I could get it over my head it would have been too tight to pull down over my torso.  In 2013, a year into my weight loss journey, I put it on. And again it was tight, but it was on!!!! This was a proud moment for sure. I couldn't believe I could even get it on over my head. I certainly couldn't for years! Big moment.  Now I still have this sweatshirt. I won't ever get rid of it. This one is a keeper. However it really truly is now too big. Is it possible to be even MORE PROUD? Because I am!!!!! VERY big moment for me. And I'm excited to share this transition. And if you all have that one item in your closet that you love, but it doesn't fit yet? Keep it. It will and then it won't and it will be glorious!!!! Share your #transformation stories too. We are all #SuccessStories! #FavoriteSweatshirt #wastightnowloose #TMT #proudmoment #winningthebattle #losetowin

A photo posted by Barbara Hammond (@underconstructionwithbwarsh) on Apr 7, 2015 at 2:16pm PDT

Why you are failing at your diet - Graphic Example - You are eating more...

What an amazing video. Check it out. Shows the difference from measuring your food vs. guesstimating... Eye opening for sure!

I want to exercise but I'm in a wheelchair... NO EXCUSES!

You're in a wheelchair or have limited mobility. Does that mean you don't get to play? NOPE! Absolutely not.

I am asked from time to time if Beachbody has specific programs for those in wheelchairs.

Officially, Not yet, but many have had tremendous success with these programs with some modifications. So if they can do it, why can't you? Check out this FAQ on Wheelchair Modifications off the Beachbody site:

Fitness Programs - Wheelchair Modifications
FAQ: 8489

Are there any fitness programs available for those bound to wheelchairs? If not, are there any known modifications to programs that can be shared?

It's on our radar but, unfortunately, we've yet to make a program with wheelchair modifications. We have wheelchair success stories but they needed to make their own modifications with our programs. If you're creative it can be done! Below are a few success stories for inspiration.

Cammie Lusk who has Multiple Sclerosis(MS):
http://www.teambeachbody.com/connect/success-stories/details/-/winner-story/36794390

Mary Bella who suffers from Spina Bifida and is wheelchair bound:
http://www.facebook.com/photo.php?fbid=383116755103922

Jeremy NC Newman is a Wheelchair Triathlete: http://www.teambeachbody.com/JeremyNewman

So what can YOU do? Cardio, Flexibility, and Strength Training for starters...

"The benefits of exercise are not restricted to people who have full mobility. In fact, if injury, disability, illness, or weight problems have limited your mobility, it’s even more important to experience the mood-boosting effects of exercise. Exercise can ease depression, relieve stress and anxiety, enhance self-esteem, and improve your whole outlook on life. While there are many challenges that come with having mobility issues, by adopting a creative approach, you can overcome your physical limitations and find enjoyable ways to exercise."

Read the rest of this article here: http://www.helpguide.org/articles/exercise-fitness/chair-exercises-and-limited-mobility-fitness.htm

What else??? Follow some good proper nutrition. Drink Shakeology. Log your meals on myfitnesspal. Follow the 21 day fix nutrition/portion control plan. So many things you can do RIGHT NOW.

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Snack Time!

Q: What are some good snacks ideas???

A: I get asked this A LOT! I decided to jot down some of my standard go-to snacks.

This is assuming you don't have any dietary issues/allergies; these are some of my favorite low cal high protein snacks. (high protein keeps me fuller longer, and low cal keeps my goals on track).

Hard Boiled Eggs 4-7g protein depending on if you have with the yoke or not (with yoke 70 calories, without yoke 17 calories)

Cheese Stick 80 calories 7g protein

Low Sodium Deli Turkey 60 calories per 2 oz, 9g protein

veggies in hummus (not a lot of protein per serving, but savory, and satisfying), 60 calories per tbsp but 1-2g protein

Half a small avocado topped with black beans and salsa

Apple with almond butter

Greek Yogurt (I prefer the fat free kind for easier digestion for me), 12g protein!

Fat free or low fat cottage cheese 13g protein per half cup and only 80 cal

Tuna canned in Light water, is 100 calories per serving and comes in at 22g protein.

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ON Sale for April: PiYo, P90X3, and Ultimate Reset!

No JOKE! It’s April, and I’m super excited to share that the Team Beachbody Promotions this month are: PIYO, PiYo Kickstart, P90x3, and the Ultimate Reset! That’s right, on sale again!! Woot!!!

What is Piyo? It's a Pilates yoga hybrid. It's low impact and makes me sweat like crazy. No jumps or weights. Uses your own body for core resistance. It's brilliant! It’s FUN! Great for beginners, and runners, and cross trainers, and EVERYONE actually!

You all know I love love love PiYo. No surprise here. But I’ve also done p90x3, which is Tony Horton’s program, and he does a great job with it. Takes his original p90x, and breaks it into 30 minute bites, for 90 days. You’ll work out every part of your body! Cardio, HIIT, Strength Training… it’s ALL in there!

And even cooler??? If you get any challenge pack, you get to try the NEW Team Beachbody OnDemand FREE for 30 days. And guess what... if you own the PiYo DVD's, you'll get to stream them TOO!

And... as of today, 4.1.15, they've added even MORE workouts to the OnDemand Library. Truly get's better and better, right??

If you have specific questions, please ask. If you’re ready to just get going (‘cause why not??) here’s the links to get you started!

LINKS:

PiYo & Shakeology® Challenge Pack—only $140 USD (regularly $160 USD)

http://www.teambeachbody.com/shop/-/shopping/BCPPY160?referringRepId=442977

PiYo Kickstart & Shakeology Challenge Pack—only $180 USD (regularly $205 USD)
http://www.teambeachbody.com/shop/-/shopping/BCPPY3DR205?referringRepId=442977

P90X3® & Shakeology Challenge Pack—only $160 USD (regularly $205 USD)
http://www.teambeachbody.com/shop/-/shopping/BCPX3205?referringRepId=442977

Ultimate Reset & Shakeology Challenge Pack—only $275 USD (regularly $305 USD)
http://www.teambeachbody.com/shop/-/shopping/BCPCLN305?referringRepId=442977

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