Monday, August 31, 2015

My Coach- Janell Youngberg's Success Story

I am very excited to share with you a Success Story from my Personal Coach.

I have know Janell for a long time. She was my Young Women's leader growing up.
We reconnected through facebook just this past year and I started seeing her posts about coaching. I wondered what she was doing as a Personal Trainer and decided to ask her about it.



Here is her story in her own words:

"Being a mom is the best job I could ever have and I truly love it! However, as a wife, a mom of 3 busy kids, I felt that I was meant to help and impact more people on this Earth but didn't know how. Don't get me wrong, I was fulfilled being a mother and as my kids went to school I didn't want to get a job because I wanted to be available to attend their games, their field trips, and be involved in their lives. However, I was getting tired of just going through the daily motions of laundry, cooking, cleaning, rinse and repeat.
Even though my husband has never asked or required me to work, I am very independent and I felt his stress of providing for our family. I also was tired of feeling strapped to a budget, not feeling like I could go buy clothes, or let my kids participate in certain things they wanted, or sometimes I just wanted to give more without being tied to our budget.
I have always felt that I was meant to help and impact more people on this Earth but didn't know how. About 5 years ago, I decided to try online personal training and I hired business coaches and spent thousands of dollars, time, energy, and tons of effort with little success and very little income. There were times that I felt taking time for myself or having big dreams was selfish and I felt defeated. As a personal trainer, I have always felt driven to help others get healthy and fit but it consumed my life designing programs, meal plans, & workout routines and I knew it was not healthy for my family.
I did not lose hope and knew inside that if I kept my family and faith my 1st priority that I would be blessed to find a way to make it all work. In June 2014, I met my coach Shannon Golladay and I decided to join Beachbody. I knew I couldn't ever promote something I didn't believe in, so I first tried their programs and Shakeology and I became a huge believer!

I have always been passionate about health and fitness and fairly fit; however, I've never had ab muscles (that I could see), biceps, or really much muscle definition anywhere on my body, even with all the hard work and I had some cellulite I couldn't get rid of. After having 3 kids, I seriously didn't believe I ever could and just figured it was genetics.
I have always worked out hard and thought I needed to spend hours for great results. The only results I kept getting was injuries and still didn't get the results I really wanted. As a personal trainer I also felt unconfident because I didn't think I had the perfect body, which affected my career.
I am not sharing this to brag, but wanted to tell you what I have experienced in my own health and fitness journey because of Beachbody programs, Shakeology, and becoming a coach. I now spend LESS time working out, I actually have biceps, very little to no cellulite, and the bigger miracle is that I am starting to see my abs for the 1st time ever!
I also started reading personal development, because as a Beachbody coach I was encouraged to do so on a daily basis to work on my mindset. I now feel more confident, and not just because of the physical changes, but mostly because of the mental ones. In the past, I was the shy girl that never wanted to be in pictures (because I wasn't cute enough), and now I am living out loud with purpose to help others and I love it! I love that Beachbody offered me the whole package with workouts, nutrition, and coaching to help me stay on track and get real results!
I am really excited to help others experience the same results like I have or like one of my clients that has lost 70 pounds in 7 months. Your health and fitness journey is your own and it is not about comparing yourself to others, but about becoming YOUR very best SELF!

Now 1 year later, I am a 1 star Diamond, and I get to focus my work time on what I love most, coaching others. In a nut shell, I offer support, motivation, and accountability to help others get results physically and financially! Since then, I have increased my income enough to ease the financial burden on my husband and help pay for extra expenses like cheer, unexpected medical expenses, saving for a family trip to Kauai, HI next summer, and I no longer feel so financially strapped. I am happier and more present for my family and I am fulfilling my dreams in the process. It has been a huge blessing in our lives, in so many aspects, and I am now paying it forward to help others."

I love Janell's story about how she can work less and on her own time, helping others through social media, on the phone and text, having them use Beachbody programs that also help to get results, and she doesn't have to be away from her family.

Thanks for checking in,

Melissa

Wednesday, August 26, 2015

Healthy Meal Plans for Busy Moms

I have been creating easy, simple Healthy Meal plans for Busy Families
for 9 months now! This is where my journey began.  It has been a way for me to stay accountable for my own weekly meal planning. It is a great way for any Busy Mom's to use the shopping list, get to the store and come home and prep the meal so you are ready for a busy week.


It has also been a way for me to help my Challengers to get started on their own journey and use my weekly meal plan or recipe/snack ideas from it.

My meal plan is based off of the 21 day fix meal program from Beachbody.
I believe this meal program is such a good tool to getting in the right nutrients that your body needs.

I focus my daily meals on getting in your veggies, protein, healthy grains, fruit, and healthy fats.

I am all about simple recipes, that taste good that the kids will like.
As Busy Moms- we need to have something ready to go during the week so that we can feed our kids fast when they get hungry. And also healthy meals & snacks that are going to keep them from not munching all day long. And ourselves for that matter!

I give my challengers my meal plan for free.

But if you would like to try my meal plan for free you can sign up at my website to get one free healthy meal plan, see how you like it. And if you want to continue, contact me whether you want to continue to get it free or pay monthly for it.

Here is my website to get a week emailed to you first to see how you like it.
http://www.onthegohealthymoms.com

I provide a shopping list, an area of what needs to be prepped before the week starts, and during the middle of the week too!  I also provide healthy meal ideas with the recipe. And easy snack ideas!
I pick ingredients that are on sale so you aren't spending a fortune each week.

click HERE for more details about my meal plans

Let me know how you like it!

Thanks for checking in,

Melissa


Monday, August 17, 2015

Setting a Goal & Keeping with it



My post 2 weeks ago about 
gives you ideas on keeping with a goal. 

It's not just going through the motions that will get you there. Hiccups happen, families need attending to. But if you have a dream of what you want, then you need to know how you are going to get there!

I am guest posting over today at Shambray Blog


Shambray

on how to Set a Goal and how to Keep with it!


http://www.shambray.com/2015/08/setting-goal-keeping-with-it.html
click on the image to get the 4 tips!


I give you 4 tips that will help you to set a BIG goal- something you have been thinking about for some time, and How to stick with it!

Head on over to learn what you can do to get to where you want to be!

Thanks for checking in!

Melissa

Wednesday, August 12, 2015

It takes 21 days and I am on it!

Many of you that have been following my story of my Health & Fitness journey
know that I was able to crush through my plateau and loose 10 pounds within 2 1/2 months.

This was not easy as many of you know it is hard to get past a plateau.

But I was determined to make a change and get results.

More of my story here

Well now I want you to be part of my next journey of loosing my last couple of pounds, shaping and toning my body- but most importantly getting back to some healthy habits because quite frankly, I have been slipping this summer.

I am going to be using the workout 21 day Fix Extreme to help me with this,
along with drinking Shakeology every day which will help me to have the energy I need
as a busy Mom of 3.  It's my healthiest meal of the day and one meal I don't have to worry
about cooking. It fast and convenient to have in the morning and a great way to start my day.


So here is my pictures of me on Day 1 right before I started my workout.

Can't wait to share with you where I will be in 21 days of doing the workouts! I plan to work out 5 days a week. So I will be done with the workouts on Sept. 9 and I will show my progress photos on Monday September 14!

I mentor other women to get started on their fitness journey and earn money while doing it.

Coaching has been a great way for me to bring in extra income, not living paycheck to paycheck anymore and taking my family on vacations which is very important to me to spend time with them!

If you are interested in learning more about what I do contact me.

Thanks for checking in,

Melissa

Thursday, August 6, 2015

Tips on Getting Motivated with Your Health & Fitness

How do you find the motivation to exercise when you just don’t feel like it?  We all have those days where the motivation is just not there. It is really important to keep motivated to reach your goals everyday and the way to do that is to know WHY it is important to you. 

I have a couple other ways to stay motivated below. One very important one is to find an accountability partner. Find someone that you can workout with that will hold you to your goals. 

Another thing I do is to log my workouts- I write down in my planner what workout I did. This way I can look back and see how many times I exercised the last week. I also read books for motivation,  and I reward myself when I reach a goal. It is so important to surround yourself with positive people who are supporting your goal. I like to read blogs from others who are trying to eat clean and lose weight.





So here are some ways to stay motivated below:

1. How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time:  I am always pumped for the rest of the day and proud that I did something great for myself and setting that example for my family.

2. Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “YOU” time a priority, and don’t miss that exercise appointment. 

3. Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you. Don’t feel pressured into doing a certain type of exercise, do what’s right for you and most importantly do what you will stick with. You have to LOVE your workout routine, otherwise it feels like a chore. Exercise shouldn’t feel like a chore it should feel like a reward. And change up your routine so you don't get bored.

4. How you’re going to look. Imagine a healthier, fitter you. Now let that visualization drive you. Another suggestion is to create a dream/inspiration board. Cut out pictures that are motivating to you and put on a poster board and keep in a place that you will be reminded of every day!

5. Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences and create your own experiences. You can even create your own blog to show your journey if you wish.


6. Success stories. I find the success stories of others incredibly inspirational.

7. Rewards. If you reach a goal- give yourself a reward.  Do it often in the beginning. Don’t make it food! I bought myself a new outfit and allowed myself to purchase another exercise program!

8. Fitting into new clothes. Or even just having some of your clothes not as tight is a great start!

9. Being attractive. That’s always a good motivator, as I’m sure we all know.
10. Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
11. Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference. I know its hard to get yourself to that point but that’s where your accountability partner comes into play. Keep each other in check even when you have a long day!

12. A workout partner. The  support groups on facebook have been the best way for me to accountable.

13. A coach or trainer. Worth the money, just for the motivation. How about FREE, I am a Beachbody Coach and I help motivate people to reach their health and fitness goals. I can also help you with meal planning and staying accountable to your workout plan. 
  
14. Your before picture. You often don’t realize how far you’ve come. Take pictures. I have taken pictures and I hide them on my computer so no one can find them. I always take pictures in a sports bra and shorts and then some with form fitting clothes on. That way you can eventually share some pictures!
 
15. A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
16. The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
17. Living long enough to see your grandkids … and play with them.
18. Your measurment. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
19. Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
20. Posting it on your facebook page, blog, or other social site. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen. This is a great way to be motivated and accountable.
21. Motivational quotes. I like to print them out or put them on my computer desktop. You can always take what I’ve posted, print it out or re-post it!
 
22. Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.

23. An upcoming day at the beach, wedding, or a reunion
Other motivational group that I Coach:


Having a plan is very important, and your plan will change at times. Know your goals. Know WHY your health and fitness is important to you. And let that drive you to where you want to feel good and happy.


What are your motivations? Let me know in the comments

Thanks for checking in,

Melissa