Doing What I Never Thought Possible

A few weeks ago, one of my fellow coaches started a Curb to 5k group for beginner runners.  I had signed up for a 5k to benefit Miracles for Molly and figured I might as well get started.  I am not a runner.  My standard line has always been "I only run when chased".  I've sprained my ankles numerous times and I have arthritis in my knees so I've never even tried to run.

Here's a little back story on me.  Back when I was 12 or 13, I started having pain in my knees playing volleyball.  I was diagnosed with tendonitis but soon started having other joint issues.  I was diagnosed with arthritis and then benign hyper mobility joint syndrome.  You can read more about BHJS here.  I'm very flexible & was told that I may need artificial joints when I got older.  I was told to stop doing all sports except for swimming.  And so began my slow decent into weight gain and non activity.

I've been working out, cardio & strength, for a while now.  The park where my son has soccer practice has a .75 mile track.  Everything starts with the decision to try.  And here's what happened...

Talk about a high!!!

The following week I did 2 miles!  I kept up with my 21 Day Fix Extreme workouts and ran twice a week at the park during my son's soccer practice.  Our group was 1.5 miles the first week, 2 the second, 2.5 the third and finally 3 miles.  One gorgeous day after my son went to afternoon kindergarten, I went to the park.  And I did it.

2 days later, during soccer practice I did it again.  I was running in the Delaware Charity Challenge 5k that Saturday.

Saturday May 2 at Lums Pond, I ran with my friends in the Delaware Charity Challenge.  It was an incredible experience!  It was over the river and through the woods.  The only part I didn't run with up a hill.  

2 weeks later, I ran another one.  My best friend asked if I'd do the Preston's March for Energy 5k about 3 days before it was going to happen.  Without a second thought I said yes!  She has a goal of going 1 5k per month and I LOVE that goal.  I've found that running with a big group of people pushes me to keep going.  It's easy to stop when you're by yourself but when everyone else is running you want to keep up!

We ran half an walked half.  The best thing about doing this with your BFF who isn't a die hard, time obsessed runner, is that you CAN just walk & talk without the kids around for a little and then you both SPRINT to the finish line.  We finished at 46 minutes.  My previous time was 43 minutes.  But I don't really care about those times.  I ran 2 5k's in 2 weeks!  ME!  I DID IT!

If you're looking to get into a healthier lifestyle, shoot me a message!  Whether it's healthy eating or working out, I can help you get started.

3 Day Refresh Results

On Monday March 23, I started the 3 Day Refresh.  What is the 3 Day Refresh you ask?  I'll answer that below.  First, here are my results:

My belly bloat is gone! And thanks to my Victoria's Secret Ultimate Sports Bra, my boobs look like torpedoes.  Here's my scale:

Crazy right?  Who in their right mind posts a pic of their scale WITH THEIR WEIGHT ON IT?!?
I do.  Why?  Because it's just a number.  This number does not define who I am.  It is a small measure of my success.  I've seen this number before but this number and the body above did NOT match.  I'm healthier, stronger and happier than ever.

So, what is the 3 Day Refresh?  It is a scientifically designed program that helps you fast-track your weight loss, kick-start healthy eating, and get a clean break from bad nutrition habits. 3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel— without starving yourself. Unlike juice cleanses or liquid fasts which tend to be high in sugar and low in protein (leaving you feeling weak, hungry, and sluggish), this easy-to-follow program helps support your metabolism while nourishing your vital organs. For 3 days you’ll follow a program of Shakeology, Fiber Sweep, a protein shake called Vanilla Fresh, plenty of filtered water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going.

The key is to drink A LOT of water.  At least a gallon if not more.  Is it hard?  It can be.  It's mind over matter really.  If you're drinking a ton of water & following the plan, after 3 days you'll feel amazing.  Mild to moderate exercise is OK but I tend to take a break since I don't want to lose all of my energy.  You will also continue to lose after you finish.  Today my scale said 181.6.

Contact me if you're ready to get healthy!

8 Weeks and Counting

I realized today that it is just a little over 8 weeks until Memorial Day.  For the first time EVER IN MY LIFE, I'm looking forward to summer & wearing a bathing suit.  My body has never looked like this nor have I ever been so confident about it.  Usually I dread the thought of giving up my hoodies & sweatpants.  Like seriously dread it.  Now I dread something new.  SHOPPING.

Yes I am probably the only American woman who hates shopping.  I value comfort over style and being short, it's impossible to find stuff that is the right length.  Most capri pants are closer to my ankles than my knees and don't even get me started on "short" jeans.  I don't have the patience to comb through clearance racks, I suck at putting anything other than a pair of shorts & a t-shirt together and after so many years of hating the mirrors, I just don't know where to start.  I have a drawer full of logo type tees and I'm actually ready for some cute stuff.

So tell me, where do you like to shop?  Got any style tips?  What kind of shoes are great for wide feet like mine?  Shoot me an email at andee.williamson@yahoo.com.  Trust me, I need all the help I can get!  I'm going on vacation to the UK for 3 weeks this summer and I NEED new clothes.  

On another note, I'm currently doing the 3 Day Refresh.  It's a 3 days cleanse/detox that is low calorie but you still eat real food as well as a fiber sweep, Shakeology and another shake called Vanilla Fresh.  In the past 24 hours, I've lost 3lbs.  I know this is water weight, which is exactly what I wanted to get rid of.  I had a less than stellar week with food last week and with my allergies kicking in, it's the perfect way to get back on track & take a break from working out (only mild to moderate exercise is recommended but I'm taking a break).  I didn't take "before" pics so I'll be posting scale results.  Scary?  Eh.  The scale only tells a part of the story and honestly, I used to weigh 50+lbs more.  If it helps someone than it's worth it.

Do you want to be able to get some new summer clothes?  Do you need some support, accountability & motivation?  Contact me & we'll set up some time to find a program that will work for you and get you on track to being healthier & happier!

Insanity Max:30 Before & After

On January 5, my husband and I decided to do Insanity Max:30.  He's done the original Insanity but honestly, I had ZERO interest!  I'd seen him do some of the Insanity workouts and, um, no thanks.  But my team was doing a couples challenge so I thought I'd give it a try and do it with him.  Here's what happened:

*We woke up every morning before the kids and worked out together (I am NOT an early riser)

*We found that we actually LIKED working out together

*We pushed and motivated each other to keep going

*Doing this together, made us work harder

*It was almost like a little date in the morning

*I LOVED IT

*I lost 10lbs

I honestly never thought I'd like this workout as much as I did.  It's only 30 minutes, 5 days a week and it's so cool to see how far you went the week before.  The idea is to go as hard as you can until you "max out".  You write down your time, find your life, and then jump right back in & keep going.
There's also a Modifier Track in the opening menu.  This allows you to split the screen so you can see Shaun T and focus on the modifier.  This right here was how I was able to do it.  I modified almost all of it.  I can't do jumping and I wasn't interested in immediately maxing out.  The first workout on the first day, I could've maxed out in the warm up!

I also followed the 21 Day Fix meal plan.  Why didn't I lose more weight?  Because I love food and it's my biggest struggle.  Straight up.

And so, here are my before & after pics.  If you're ready to make a change in your life, contact me!  I'm currently doing the 21 Day Fix Extreme & would love to have you join me!

Beachbody On Demand

Mmmmmm Starbucks & Chipotle...do I have your attention?

Yesterday Beachbody released their On Demand service!  Why is this so huge??  You can pick and choose your trainer, type of workout, the program, you get access to everything you'd get in the box.  The meal plan, calendar, the fitness guide all of it.

Wanna try P90X but have been scared to get all those DVDs?  No problem!  The ENTIRE P90X catalog is on there!  Insanity, Insanity: The Asylum, TurboFire, ChaLEAN Extreme and so many  more.  You can preview the newer programs and programs will be added all the time!.  Best of all, the programs will NEVER get taken off!  The Beachbody Club Membership just got a whole lot more exciting.

So what's this whole membership thing about?  Well, right now, you can sign up for a free Beachbody account.  Here's what you get when you sign up for a free account:

*Schedule workouts & track your progress in the SuperGym

*Your own personal Beachbody Coach to support & motivate you

*Access to message boards

*Weekly newsletters with fitness & nutrition advice

The next step up is the club membership. So what does the Club Membership include??

*Everything you get in the free membership

*10% DISCOUNT ON ALL BEACHBODY PURCHASES!  INCLUDING SHAKEOLOGY!!!

*Personalized meal plans, nutrition tips & recipes

*VIP access to the celebrity trainers

*The ability to stream Beachbody's most popular workout programs

Here's what I love: You have the ability to try one program and then try another if that first one isn't right for you.  You don't have to worry about returning a program because you have access to so many!  Have you made purchases before?  Great!  Your previous program purchases will be available on there by the end of March 2015.  

Can you tell I'm super excited about this!!!

You can't exercise your way out of a bad diet so Beachbody have an amazing challenge pack available for March.  When you buy Shakeology, you get access to the club for 90 days for $10!  Not only do you get your daily dose of dense nutrition but you can stream the workouts anywhere!

Now included with every challenge pack, you'll get a 30 day free trial of the club, after which you'll be charged $38.87 per quarter.  That's $2.99/week for access to Beachbody's most popular programs!!  That's less than a coffee or lunch out once a week!
As with all Beachbody purchases there's a 30 day money back guarantee if you decide it's not for you.


If you're ready to get started and commit to changing your life contact me!

21 Day Fix vs 21 Day Fix Extreme

What is the 21 Day Fix?

The 21 Day Fix is a fitness program created by celebrity trainer & bikini competitor Autumn Calabrese.  It focuses on clean eating, portion control and 30 minute workouts.

See those cute little containers?  Those right there are the key.  They're for your portion control & they are as follows:

Green - Veggies

Red - Proteins

Purple - Fruit

Yellow - Starches

Blue - Healthy Fats

Orange - Seeds/Dressings

You not only get the containers, you also get 30 days of Shakeology, the workouts, a foolproof eating plan and an online support group for accountability.

The great thing about this program is that has cheat & treats built into it.  3 times a week you can replace a Yellow with 4oz of wine, chocolate, potato chips, chocolate covered raisins and some other goodies.  The reason most people fail when they start a lifestyle change is because they feel deprived.  That word "can't".  I "can't" eat this or I "can't" have that.  With the Fix YOU CAN!  It's all about learning that healthy balance.  It's completely changed the way I eat.  Don't get me wrong, I have my days where I get derailed, but I jump right back on the wagon.

This month, Autumn came out with the 21 Day Fix Extreme.  I met Autumn in Pittsburgh in January where she said that every workout would have weights and this was not for a beginner.  There are no more treats & cheats.  The nutrition is more dialed in.  There's also the Countdown to Competition plan which she uses when she does competitions.  It's very protein heavy with a Fix Extreme day thrown in every 2 days.  There are some different recipes in the eating guide that are super delicious.  I've done a few of the workouts and I can tell you, this will be a challenge but I'm so ready to throw weights back into my workouts

Are you starting from scratch?  Then definitely go for the original Fix.  Don't set yourself up to fail by doing something that you're not ready for.

I think the best thing about both of these programs is that you can do the eating plan with ANY workout program.  I've been following it while doing Insanity Max:30 and have lost 10lbs since January.  

I'm starting the full 21 Day Fix Extreme program on Monday March 9.  If you're ready to get focused for spring, contact me!  I have an ongoing 21 Day Fix group that people can jump in at any time.

Healthy Clean Meal for under 400 calories

I started the 21 Day Fix Extreme: Countdown to Competition meal plan this week.  This is perfect for people who are looking to take their nutrition & fitness to the next level.  I'm still finishing out Insanity Max: 30 but I'll be starting this workout program in March.  I'm so excited for it!  Every workout uses weights and I'm missing doing strength work other than push ups.

One thing that will really help you with your meal planning is meal prep.  I threw a bunch of chicken breasts in the crock pot so I'd have some cooked chicken on hand.  I have a bunch of other tips that I'll do in another blog post.  I also have discovered that shredded, sauteed sweet potato is quite possibly one of the greatest foods ever.

So here was my lunch.  I took 1 green of chopped kale, 1 red of diced cooked chicken 1 yellow of shredded sweet potato and 1-2 tsp of coconut oil (I used 1).

• Take 1/2 tsp of coconut oil & melt it in a pan.  Throw in the chicken and once it's coated in the oil, sprinkle 1/2 tsp of the Fix southwest seasoning.  Once heated through, take the chicken off the heat.
• Melt 1/4 tsp of coconut oil and once melted, toss in the kale.  Cook for a couple minutes until it's heated through and a little crispy on the edges.  The color should change to a darker green.  Eyeball it.  I like my underdone so there's still some crunch.  When you get it how you like it, take off the heat.
• Melt 1/4tsp of coconut oil and once melted, sprinkle your sweet potato in.  stir around to get coated and add 1/2 tsp of Fix all purpose seasoning.  Now you want to watch the sweet potatoes.  You don't want them to burn but you don't want them underdone.  Turn down the heat a little and let them cook.  Stir them around after a minute or 2 until they get a golden brown color.

And there you have it!   A healthy meal under 400 calories (375 to be exact).  Remember, you don't have to eat tasteless food just because you're eating healthy!