P90X3 - Week 4 - Transition

This was my transition week between Blocks one and two of P90X3.  It was definitely a week for my body to recover and my muscles to stretch but I still worked and I would not call this a "rest" week.  My abs and back really felt it this week.  There was also the introduction of a new workout....pilates - which let me tell you, was a KILLER ab workout.  

Day 1- Isometrix- Strengthen your overall body.....just think holding a yoga pose for 45 seconds.

Day 2 - Dynamix- Improve your range of motion & stability to get the most out of every workout.

Day 3 - Accelerator - Fat-burning regime that increases your muscular efficiency & your cardiovascular health.
Day 4 - Pilates X- Bring power to your core & promote elasticity of your muscles.
Day 5 - Agility X - Aerobic & anaerobic techniques to help improve balance, flexibility, and strength.
Day 6 -X3 Yoga- Improve your overall stamina & balance.
Day 7 - Rest

I braved taking my progress photos and weighed in and I am seeing results.  I know I need to really dial in my nutrition for the next block....that was absolutely my downfall this block.  Down 4 pounds from day one and my clothes are fitting so much better!  Let me tell you, you can get a LOT accomplished in 30 minutes!  Block 2 here I come!!!!

Transformation Tuesday

I am beyond proud to share these photos. My dear friend Natalie has been working out with me in my challenge groups for about a year. She has been such an amazing motivator and cheerleader not only for me, but for the other women in the group. Strong and determined doesn't even begin to describe her. Natalie is a wife, mother and business owner.....and six years ago she started a non-profit to help victims of domestic violence. This woman really IS the total package.
Natalie has lost 25 pounds working out at home and checking in with our private Facebook groups and has had a complete TRANSFORMATION. She has worked out with the 21 Day Fix and Brazil Butt Lift and has been eating clean.  Not only does she look AMAZING, but her confidence is through the roof! She is now training for a fitness competition!!!!!  Congratulations Natalie ---- all of your hard work and dedication has PAID OFF.....and thank you for paying it forward!!!!!  You inspire so many!!!!

Our AMAZING Team Girls Night

Last week our AMAZING team got together for an evening of friendship, good wine and a GREAT time!  I feel so lucky that all of these women have come into my life because of coaching!  I have been surrounded by people that LIFT me up, not bring be down.  It is amazing how much positive people can impact your life in such an amazing way.  And it is a ripple effect.....the women on my team are getting healthier, both physically, emotionally and financially.  And they are sharing their experiences with others.  I am so proud of these gals and feel so fortunate to have them in my life!  Thank you for an amazing evening!

 

Three Day Refresh Round 2

Well, any skepticism I had the first time around is now GONE!  My results the second time are just as good as my first!  Five pounds in three days!!!!  And I wasn't hungry, I had energy the entire time, no headaches (I was worried because I couldn't drink coffee....and I LOVE my coffee in the morning).

I really needed to get back on track after our trip last month.  I couldn't stop eating!!!!!  And I was in a downward spiral of eating JUNK.  Does that happen to you????  We are all human and indulgences happen.....but the question is, How LONG will you keep going?  I really didn't want to go into the holiday season with an extra 9 pounds.....because then I will have an even BIGGER hurdle to climb in January.  This was what I needed!  Since my refresh I have been making better food choices, sticking with my PiYo workouts and my pants are FITTING!!!!!!

Three Day Refresh

We have had the BEST summer....so many great days getting together with friends. We have been to birthday parties, BBQ's, holidays.  And WOW, did all of that fun CATCH UP to me!!!!!!

I have managed to put on about 10 pounds this summer because of all  that fun!  I knew my clothes were fitting tighter that normal, but really??????  TEN POUNDS!!!!?????  And I had worked so HARD to lose them!!!!

I needed to get back ON TRACK ASAP....no time for lollygagging.  I decided to give the new Three Day Refresh a whirl.  I had done a three day Shakeology cleanse back in January and it really helped me RESET my habits after the holidays.  I was able to get my nutrition and PORTIONS in check. Surely the Refresh would do the same....right?

The REFRESH is easy. It lasts for three days and you start each day with a serving of Shakeology and fruit.  Mid-morning you enjoy a fiber drink and lunch is a special vanilla shake developed for the Refresh, along with a serving of fruit and veggies.  You get a mid-afternoon veggie snack and dinner is another vanilla shake, veggie broth and a veggie-based dinner recipe. And water....you have to stay hydrated!

I cannot BELIEVE the success I had in just THREE DAYS!!!!  Five pounds lost!!!!  No bloat and I feel FANTASTIC!  I wasn't hungry and or tired during those three days because the program has plenty of protein and fiber.  I can tell you that I will be REFRESHING regularly...at least once a quarter.  This is exactly what I needed to get my nutrition back on track.

Are you curious about the refresh and how you can use it to help you get back on track?  Message me for details!

My WHY

One of the main reasons that I started this journey was to be a better example for my girls. I want them to grow up with a positive role model and I couldn't just talk the talk about being healthy and having a positive body image. I had to walk the walk...and I am. We don't use the words "fat" or "skinny" or "diet" in our house. We say "strong" and "healthy". I am proud to say that the girls see being healthy and strong as beautiful. I hope that they will grow up with confidence and look at exercise and eating healthy as a life style, not just something to do before a vacation. I KNOW that this journey is worth it one-hundred times over, for me and most importantly for my girls.

New Year, Best Year Ever

With the year winding down, I have been thinking how I can make myself BETTER in 2014.  Goals, I have goals. I am MOTIVATED!  But I decided I have to DO MORE than just setting GOALS.  I realized that I can set goals until I am blue in the face, that isn’t going to do anything to get me where I want to be...I realized that I have to HOLD MYSELF ACCOUNTABLE.  I realized that one of the things that has been holding me back is my fear of being vulnerable, but if I don’t make myself vulnerable...put myself out there, then I am not doing anything any differently than I have always done.  

The only way to change is to do things differently than I have always done them.  I have to TAKE RISKS.  Nothing monumental, but I have to step OUTSIDE of my comfort zone.   So in 2014, I am going to put myself out there more than I ever have before...get ready!  And my hope is that my risks will help MOTIVATE others, will help motivate YOU, to do the same.  To step outside of your comfort zone and make changes to make your life better!

I will be posting my Beachbody progress photos on my blog.  I am starting P90X3 on January 6th and I am going to ROCK that program!  I know it is going to take a LOT of hard work and dedication and I KNOW that my challenge group is going to keep me motivated and on track.  Check in here or on my facebook page www.facebook.com/coachcourtneybowes for updates!!!  

Another Self-Proclaimed Chalene Junkie!

Check out Amber's AMAZING story!  From one Chalene junkie to another, I had to share!  These programs really do work!

I used to be in great shape, but after I became pregnant, I gained 75 pounds and developed hypertension and toxemia. I felt like I had gained so much that I would never be able to get back in shape. So I kind of gave up. It was hopeless to even try. I felt like I was trapped in a body that was not mine.

When my son was admitted to the ICU, my life was turned upside down. Seeing him fight for his life made me realize that life can change in a split second. Once I knew that he was going to be okay, I knew it was time to focus on my health. I was determined to drop weight and my blood pressure.

For me, the road back began with Turbo Jam. Chalene made me realize that I was capable of so much more than I gave myself credit for. She taught me to adopt the mindset that I CAN and WILL do whatever I put my mind to. She would always emphasize that you get back what you put into something, so I pushed myself every day.

And it worked—I felt myself getting stronger and stronger and the weight just started dropping off. Once I was comfortable with Turbo Jam, I knew it was time to start giving my workouts an extra boost. That’s when I graduated to TurboFire and then Chalene Extreme (I admit it, I’m a Chalene junkie!). That got me into even better shape and it gave me the confidence to tackle something I was always too intimidated to try: P90X!

I didn’t think it was possible to sweat that much, but now look at me. I have lost 74 pounds and almost 60 inches!!! Can you believe that? I am actually proud of myself now. Even better—to hear my 9-year-old say, “Mom I am so proud of you!”—there’s nothing better than that.

Now I look at old pictures of myself, and I am like, “who is that person and why didn’t I help her sooner!” I guess it just took me that long to find Beachbody. Thank you Beachbody. Thank you from the bottom of my heart!