Oh, HEY ;) It's been a while. I've been busy figuring out my new IRONMAN training, how to eat for the additional output, testing a plant-based eating (which I did for 2 months and recently halted), working, taking care of the kiddos, and Beachbody coaching.
The combination of exercising more and subsequently being more hungry, compounded by this time of year (Halloween and all things sweet) has thrown me through a loop. To boot, as I started ramping up my training I also went meat-less. Let's just say that an excellent intention didn't go as planned.
What I didn't expect was that I started reaching for foods that were meat-less, but also less nutritious. Eating vegan doesn't have to be this hard, but the fact that most restaurants lack great vegan options makes it difficult. I found myself ordering pasta, chips, and things that I wouldn't consider ideal - but hey, they weren't meat!
theres another part to this story though, I started giving myself the freedom to eat more junk BECAUSE of the additional training. All of the habits that I had done such a good job breaking since becoming a Beachbody coach started creeping their way back into my life. I didn't like that.
It became a bit of pick your poison - meat or sugar?
I found myself in this position where I had actually GAINED weight despite training like a crazy person. They say you can't outrun a bad diet.. and I think I've proved that.
All of these changes got me thinking - I've never felt as confident as when I was strictly following the 21 Day Fix diet. There's a big confidence boost associated with knowing you're doing the right thing to create results. There's just no faking it, the diet works.
All of this couldn't come at a better time. Yesterday kicked off my first challenge group in a while. At least the first one that I've been mentally tuned into. We're completing the Core de Force workout program by Beachbody that just launched this month. Day 2 and I'm already feeling lighter in spirit.
I will definitely post before and after pics for you. Keep your fingers crossed for me that I can stay in this positive mental state, because THAT is the one thing that I've found to really determine consistent success.
Follow my everyday progress at
https://m.facebook.com/getrockinfit/
Tuesday, November 15, 2016
Monday, June 13, 2016
Sample 21 Day Fix Meal Plan
Wrapping your head around how to construct your meals while following the 21 Day Fix can be a challenge at first. Once you figure out a few things that you like and how to balance it with your schedule, it gets a lot easier! Below is a super easy grab and go meal plan that I follow on days that I go to work.
Before I leave for work I blend my Shakeology and my green smoothie, separately :-), and throw those in a bag along with a Siggi's greek yogurt. On top of that, I have oats that I keep at my desk. For the greek yogurt & oats combo, I simply measure one yellow container and dump it into a bowl and mix with the yogurt. For lunch, I buy a salad! How easy is that? There's a great Mediterranean place next door and I can see exactly what goes into the salad. I skip the dressing but I do have them add the hot sauce and tahini sauce :-)
I eat my carbs by lunch time and taper off to just protein and healthy fat (cheese) at night. Everything is portioned by using the 21 Day Fix containers at the lowest calorie bracket.
Sample 21 Day Fix Meal Plan
7:30am cafe late Shakeology, 1/2 banana, 1 tsp peanut butter, ice, water, blended in a Ninja
10am 1/2 cup oats mixed with Siggi's greek yogurt
(workout)
12pm I buy a salad! Dark leafy greens, cucumber, tomato, parmesan flakes, olives, onions, carrots, red pepper, tabbouleh; and a side of rice and chicken shawarma
3pm green smoothie (made from home and stored in a fridge at work) lotsa spinach, mango, 1/2 banana, pineapple, coconut water
6:30pm chicken & cheese
I hope this helps! Feel free to follow me on my Get Rockin Fit Facebook Page for more ideas and motivation!
Before I leave for work I blend my Shakeology and my green smoothie, separately :-), and throw those in a bag along with a Siggi's greek yogurt. On top of that, I have oats that I keep at my desk. For the greek yogurt & oats combo, I simply measure one yellow container and dump it into a bowl and mix with the yogurt. For lunch, I buy a salad! How easy is that? There's a great Mediterranean place next door and I can see exactly what goes into the salad. I skip the dressing but I do have them add the hot sauce and tahini sauce :-)
I eat my carbs by lunch time and taper off to just protein and healthy fat (cheese) at night. Everything is portioned by using the 21 Day Fix containers at the lowest calorie bracket.
Sample 21 Day Fix Meal Plan
7:30am cafe late Shakeology, 1/2 banana, 1 tsp peanut butter, ice, water, blended in a Ninja
10am 1/2 cup oats mixed with Siggi's greek yogurt
(workout)
12pm I buy a salad! Dark leafy greens, cucumber, tomato, parmesan flakes, olives, onions, carrots, red pepper, tabbouleh; and a side of rice and chicken shawarma
3pm green smoothie (made from home and stored in a fridge at work) lotsa spinach, mango, 1/2 banana, pineapple, coconut water
6:30pm chicken & cheese
I hope this helps! Feel free to follow me on my Get Rockin Fit Facebook Page for more ideas and motivation!
Wednesday, April 27, 2016
What to do when you're STILL HUNGRY
Hey all! I've been struggling to eat in my calorie bracket, which is the 1,200-1,499 range. I realized that with a couple of tweaks, I could feel full!
Here's what I did.
I was packing a huge salad for lunch, which I still believe is absolutely key because the nutrients in a salad are great for fighting and preventing disease. But, I usually workout around 11am so even if I eat all the veggies in the world I was still hungry.
Mentally, I decided to eat in a higher food bracket. What this means is eating more healthy whole foods and less junk.
Then I decided to bulk up my lunch. I am packing leftovers from dinner. For example, today I brought meatloaf, rice pilaf and roasted cauliflower. I'm packing 1 container each of red, yellow, and green. Adding this to my lunch has made all the difference!
Ironically, by mentally telling myself I can eat more and actually eating more for lunch... I'm more satisfied and by dinner time. In the end, I'm actually still eating within my original calorie bracket!
Just shifting foods around based on what time I'm working out and to match my own daily rhythm can make a huge difference.
Below is what I have planned for today. What I actually consume may vary a bit. I may add almonds during the day or something additional for dinner depending on how I'm feeling. I'm still light on protein but that's something I'm working on :-) Hopefully this gives you another idea on how to plan your day.
Meal Plan for 21 Day Fix calorie bracket 1,200-1,499
Follow my journey here! https://www.facebook.com/getrockinfit
Here's what I did.
I was packing a huge salad for lunch, which I still believe is absolutely key because the nutrients in a salad are great for fighting and preventing disease. But, I usually workout around 11am so even if I eat all the veggies in the world I was still hungry.
Mentally, I decided to eat in a higher food bracket. What this means is eating more healthy whole foods and less junk.
Then I decided to bulk up my lunch. I am packing leftovers from dinner. For example, today I brought meatloaf, rice pilaf and roasted cauliflower. I'm packing 1 container each of red, yellow, and green. Adding this to my lunch has made all the difference!
Ironically, by mentally telling myself I can eat more and actually eating more for lunch... I'm more satisfied and by dinner time. In the end, I'm actually still eating within my original calorie bracket!
Just shifting foods around based on what time I'm working out and to match my own daily rhythm can make a huge difference.
Below is what I have planned for today. What I actually consume may vary a bit. I may add almonds during the day or something additional for dinner depending on how I'm feeling. I'm still light on protein but that's something I'm working on :-) Hopefully this gives you another idea on how to plan your day.
Meal Plan for 21 Day Fix calorie bracket 1,200-1,499
- 7:30am medium coffee with 2 creams (Dunkin' Donuts style)
- 9am apple with cheese (1 purple, 1/2 blue)
- workout
- 12pm dark leafy green salad with beets, yellow bell pepper, onion, carrots (2 greens); meatloaf leftovers with rice pilaf and roasted cauliflower (2 red, 1 yellow, 1 green)
- 3pm strawberries, Siggi's strawberry yogurt, oats (1 purple, 1 red, 1 yellow)
- 6pm Shakeology (1 red), banana (1 purple), water, ice, 1 tablespoon peanut butter (1 orange)
- Water, Water, Water!! (and more coffee, coffee, coffee :-)
Follow my journey here! https://www.facebook.com/getrockinfit
Saturday, April 16, 2016
Why Being a Coach is Awesome
If you've been following my health and fitness journey you know that I've lost over 50 pounds, twice, after having kids. Let me tell you, it didn't come easy.
Having been an athlete my whole life, my mentality had always been that I needed to run long distances to maintain my weight. Our boys are 14 months apart so in the beginning their naps took up almost the entire day. It was nearly impossible to get out of the house, let alone workout.
My boys were born in 2013 and 2014. In my head 2015 was going to me "my year". By the end of the summer I had increased my running to 7 miles but I still wasn't losing weight. November creeped in and I knew I had to get down to business. At the time I was 139 pounds and would have been happy with any weight under 130.
I found 21 Day Fix and started drinking Shakeology. Within 2 weeks I lost 6 pounds. Within 2-3 months I lost 15 pounds. I felt like I had cleansed my body of all that fat and sour grapes that I had been holding on to. I feel so strongly about the balanced approach that worked so well for me that I created *Get Rockin' Fit* to inspire other moms who need that tiny nudge
to get headed in the right direction again... because that's what I
needed and I was lucky enough to have a friend do that for me.
One of the first things people ask me, is how do I have the time!? Being a wifey, full time working mom of two beautiful boys, Jack and Bo,
time is of the essence. When I started to "take back" a little time
for myself, my chaotic world became a bit more clear :-) I'm the
happiest I've ever been. It took re-establishing life balance after
having kids.
Here's the part that is just crazy awesome...
My business gives me the structure and platform to be the best version of myself. Since becoming a coach I'm more positive, I'm a better friend, and I believe in my own ability to dream big and go after those goals.
Please feel free to send me a note, share my posts, and ask anything!
Please feel free to send me a note, share my posts, and ask anything!
follow me here: https://www.facebook.com/getrockinfit
friend request me here: https://www.facebook.com/abigailportercoyle
Friday, April 8, 2016
21 Day Fix for Breast Feeding Mamas
Hey mama! Congrats on your little bundle and for choosing a healthy and balanced health and fitness lifestyle!
To get started with the 21 Day Fix, first determine your calorie level and daily container count.
For Breast Feeding Mamas:
1. Multiply your current weight in pounds x 11. This number is your Caloric Baseline.
2. Add 400 to your Caloric Baseline. The 400 represents the number of calories you are burning by working out.
3. Add 500 which represents the calories you are burning by breast feeding. (do not add the additional 500 if you are not breast feeding).
The resulting number is to maintain your weight. Given the work that you are already doing by adding the 21 Day Fix workouts and breastfeeding, start the program at the maintenance calorie bracket.
After 2 weeks, reassess and if you are feeling good, take the maintenance number and subtract 750.
Note: If your Caloric Target is less than 1,200, round up to 1,200. If it’s more than 2,300, round down to 2,300. If you are trying to gain weight, add 750 instead of subtracting 750.
Refer to your meal plan guide in the 21 Day Fix to determine the number of containers that you need.
https://www.facebook.com/getrockinfit
To get started with the 21 Day Fix, first determine your calorie level and daily container count.
For Breast Feeding Mamas:
1. Multiply your current weight in pounds x 11. This number is your Caloric Baseline.
2. Add 400 to your Caloric Baseline. The 400 represents the number of calories you are burning by working out.
3. Add 500 which represents the calories you are burning by breast feeding. (do not add the additional 500 if you are not breast feeding).
The resulting number is to maintain your weight. Given the work that you are already doing by adding the 21 Day Fix workouts and breastfeeding, start the program at the maintenance calorie bracket.
After 2 weeks, reassess and if you are feeling good, take the maintenance number and subtract 750.
Note: If your Caloric Target is less than 1,200, round up to 1,200. If it’s more than 2,300, round down to 2,300. If you are trying to gain weight, add 750 instead of subtracting 750.
Refer to your meal plan guide in the 21 Day Fix to determine the number of containers that you need.
https://www.facebook.com/getrockinfit
Wednesday, April 6, 2016
Beachbody Coaching: Day to Day
My friend asked me what I really do as a Beachbody coach. It's such a great question because everyone probably does it differently. How a coach spends their time really depends on what they want to do with the opportunity.
My goal is to build a business that allows me the flexibility to work from home and spend more time with my family. What does that really mean? My income goals are to hit a $100K per year run rate; then $300K, then $1M per year. For so many people those numbers probably sound out of this world. For top performers, those numbers are very real.*
Most people become a Beachbody coach simply for the discount, which is 25% off anything they buy such as Shakeology or the programs. For people who drink Shakeology each month, and even with the $15/mo coach fee, this makes the total Shakeology purchase about $15 dollars cheaper. It's a no brainer.
Then, there are people who recognize the opportunity to build a business. That is where it starts to get fun. That said, a person can coach passively or full-on. I'm doing it full-on.
So what do I do as a Beachbody coach?
First, I work towards my own health and fitness goals. I do the workouts, I follow the meal plan, I drink Shakeology daily. Then, I share what I'm doing on social media as a way to inspire other people. If my coach hadn't shared what she was doing, I never would have known about it! People connect with me because they might also be busy moms, working full time, commuting 2 hours a day, having a tough time finding time to do something for themselves... or they may want to lose the baby weight, kick bad eating habits, or because they also see the coaching potential and want to build an online health and fitness business. The reasons run the gamut.
This all started for me because I wanted to finally shed the last of my baby weight. I started the 21 Day Fix in November 2015 and had such awesome results that I started telling everyone about it! I lost 15 pounds in 2-3 months and loved it so much that I decided to become a Beachbody coach and help other people do the same.
I connect people through my private Facebook accountability groups where everyone is following a Beachbody program and working towards their own health and fitness goals. I'm always thinking of ways to motivate and help them through the program so that they get amazing results. I post daily and rally people to do the same. It creates a really fun and positive environment. Plus my challengers post the funniest stuff and it just cracks me up. The group energy really fills up my cup and helps me stay on track with my own goals. It's a pretty sweet and symbiotic relationship.
On top of that, there are people who feel the same way I do about the programs and community and want to be a part of it. It's all really simple - a coach is a customer who has had great results and who wants to share it with others. For the people who want more, I provide training so that they can do what I do.
I'm always listening to training or reading books like "You're a Badass" to keep the positive energy flowing. Being the best version of myself is paramount. It helps me be a better mom, wife, a better friend and coach, and in general a better person!
It's a work-from-wherever, on your own time type gig that offers a freedom that is hard to find. It's not a get rich quick or pyramid scheme (those are illegal). It takes time to build the business and for those who persevere and have the desire, skill, and vision - they can be successful.
If you want to learn more about Beachbody coaching, I'm happy to answer any questions that you may have. Connect with me through FB https://www.facebook.com/abigailportercoyle or here https://www.facebook.com/getrockinfit.
*Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches' actual incomes. Statement of Independent Coach Earnings, http://tbbcoa.ch/TBB_SOICE.
My goal is to build a business that allows me the flexibility to work from home and spend more time with my family. What does that really mean? My income goals are to hit a $100K per year run rate; then $300K, then $1M per year. For so many people those numbers probably sound out of this world. For top performers, those numbers are very real.*
Most people become a Beachbody coach simply for the discount, which is 25% off anything they buy such as Shakeology or the programs. For people who drink Shakeology each month, and even with the $15/mo coach fee, this makes the total Shakeology purchase about $15 dollars cheaper. It's a no brainer.
Then, there are people who recognize the opportunity to build a business. That is where it starts to get fun. That said, a person can coach passively or full-on. I'm doing it full-on.
So what do I do as a Beachbody coach?
First, I work towards my own health and fitness goals. I do the workouts, I follow the meal plan, I drink Shakeology daily. Then, I share what I'm doing on social media as a way to inspire other people. If my coach hadn't shared what she was doing, I never would have known about it! People connect with me because they might also be busy moms, working full time, commuting 2 hours a day, having a tough time finding time to do something for themselves... or they may want to lose the baby weight, kick bad eating habits, or because they also see the coaching potential and want to build an online health and fitness business. The reasons run the gamut.
This all started for me because I wanted to finally shed the last of my baby weight. I started the 21 Day Fix in November 2015 and had such awesome results that I started telling everyone about it! I lost 15 pounds in 2-3 months and loved it so much that I decided to become a Beachbody coach and help other people do the same.
I connect people through my private Facebook accountability groups where everyone is following a Beachbody program and working towards their own health and fitness goals. I'm always thinking of ways to motivate and help them through the program so that they get amazing results. I post daily and rally people to do the same. It creates a really fun and positive environment. Plus my challengers post the funniest stuff and it just cracks me up. The group energy really fills up my cup and helps me stay on track with my own goals. It's a pretty sweet and symbiotic relationship.
On top of that, there are people who feel the same way I do about the programs and community and want to be a part of it. It's all really simple - a coach is a customer who has had great results and who wants to share it with others. For the people who want more, I provide training so that they can do what I do.
I'm always listening to training or reading books like "You're a Badass" to keep the positive energy flowing. Being the best version of myself is paramount. It helps me be a better mom, wife, a better friend and coach, and in general a better person!
It's a work-from-wherever, on your own time type gig that offers a freedom that is hard to find. It's not a get rich quick or pyramid scheme (those are illegal). It takes time to build the business and for those who persevere and have the desire, skill, and vision - they can be successful.
If you want to learn more about Beachbody coaching, I'm happy to answer any questions that you may have. Connect with me through FB https://www.facebook.com/abigailportercoyle or here https://www.facebook.com/getrockinfit.
*Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches' actual incomes. Statement of Independent Coach Earnings, http://tbbcoa.ch/TBB_SOICE.
Thursday, March 31, 2016
My Beachbody Coach Income First 5 Months
I'm so excited to share my Beachbody coaching income for my first 5 months in the business. I started my first round of 21 Day Fix on Nov 1, 2015 and became a coach a couple of weeks later. I'm really proud that I can show revenue for the first month that I was in the business. I'm competitive though so I don't want to count it as a full month :-)
If you're reading this post, you're probably like "what the heck do Beachbody coaches get paid!?" That's exactly why I'm writing it! I appreciate that the world of Beachbody coaching can be a bit of a black box. Corporate jobs, teaching jobs, doctor jobs, lawyer jobs etc. are well known but direct marketing like Beachbody, a business that is primarily run on social media, is a little less transparent. My goal is to give you a view into the business so that you can make the best decisions for you and your family if coaching is right for you.
Here's why I am excited about the earning potential - The income is residual. Meaning, the work I do today will continue to pay me later. Monthly income can go from $40 a week to $12,000 a week. Technically, it can get a lot larger than that by opening up another business center.
March was an exciting month for me because I got my first team bonus. That means that I'm helping other people succeed, which is a major goal of mine.
Comp Plan Basics:
- Coaches get a 25% discount on all products. The fee to be a coach is $15.95/mo. Many people sign up to be a coach just to get the Shakeology discount which reduces the all in cost to $115/mo (that includes the coach fee) vs $130/mo. Anyone can become a coach to get the discount without actually "coaching."
- Coaches get paid 25% on any product that is purchased through their websites.
- Coaches make a team bonus for helping their own personally sponsored coaches succeed.
I never pictured myself as a Beachbody Coach. But when I lost 15 pounds in 2-3 months and got my BK (before kids) body back I was so thrilled that I was telling everyone about it. Somewhere in the back of my head I knew that I could get paid to do that! Now I run monthly challenge groups and help other people achieve their weight loss goals. I also mentor people, who like me, see the larger income opportunity to develop their own business.
Feel free to reach out to me! I hope this gives you a window into our world :-) I'm an open book and happy to help you succeed! Like my page or send me a personal message here: https://www.facebook.com/getrockinfit
Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. Statement of Independent Coach Earnings, http://tbbcoa.ch/TBB_SOICE
If you're reading this post, you're probably like "what the heck do Beachbody coaches get paid!?" That's exactly why I'm writing it! I appreciate that the world of Beachbody coaching can be a bit of a black box. Corporate jobs, teaching jobs, doctor jobs, lawyer jobs etc. are well known but direct marketing like Beachbody, a business that is primarily run on social media, is a little less transparent. My goal is to give you a view into the business so that you can make the best decisions for you and your family if coaching is right for you.
Here's why I am excited about the earning potential - The income is residual. Meaning, the work I do today will continue to pay me later. Monthly income can go from $40 a week to $12,000 a week. Technically, it can get a lot larger than that by opening up another business center.
March was an exciting month for me because I got my first team bonus. That means that I'm helping other people succeed, which is a major goal of mine.
- Coaches get a 25% discount on all products. The fee to be a coach is $15.95/mo. Many people sign up to be a coach just to get the Shakeology discount which reduces the all in cost to $115/mo (that includes the coach fee) vs $130/mo. Anyone can become a coach to get the discount without actually "coaching."
- Coaches get paid 25% on any product that is purchased through their websites.
- Coaches make a team bonus for helping their own personally sponsored coaches succeed.
I never pictured myself as a Beachbody Coach. But when I lost 15 pounds in 2-3 months and got my BK (before kids) body back I was so thrilled that I was telling everyone about it. Somewhere in the back of my head I knew that I could get paid to do that! Now I run monthly challenge groups and help other people achieve their weight loss goals. I also mentor people, who like me, see the larger income opportunity to develop their own business.
Feel free to reach out to me! I hope this gives you a window into our world :-) I'm an open book and happy to help you succeed! Like my page or send me a personal message here: https://www.facebook.com/getrockinfit
Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. Statement of Independent Coach Earnings, http://tbbcoa.ch/TBB_SOICE
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