Tuesday, September 27, 2016

Week 3 and 4 P90X3 Progress and Meal Plan

Good morning!!!! It’s a GREAT DAY to have a GREAT DAY!!! I actually started week 5 of P90X3 this morning! But I will not be recapping this week until Sunday!  SO! I am combining the last 2 weeks into this blog post for the updates I have promised!!

So I was in Destin, Florida hosting a leadership retreat for my incredible Team Leaders on September 15-19 and it was beyond incredible! I kept up with workouts there, but I did miss 3 of my P90X3 workouts and just did a live workout with my #crew!!! So there’s that. And I was FAR FROM ON POINT with my nutrition last week and I feel like I’m still paying for it! Sugar seriously affects us in CRAZY WAYS!! But, it’s part of life and we want to make sure that we are REAL and living a lifestyle! Right?!! So it’s really that 80/20 rule that I live by! 80% of my meals are WHOLE REAL FOOD and 20% of the time- I eat the darn donuts ladies!! And ice cream! I am not going to deprive myself!

 

Let’s start with WEEK 3!!

Week 3 was a repeat of the first 2 weeks.

Day 1- Total Synergistics.

A total body workout routine that has you working pretty much every muscle. From plank work, to pushups, some pull ups and abs– it’s all covered! And in 30 minutes you’re covered in sweat and feeling amazing! There is a modifier in every one of the workouts, so don’t ever feel like you need to be advanced to do this program. You can literally be someone who is just starting out, but you want to do something for YOU! This is for anyone ready for a change.

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Day 2- Agility X.

Talk about feeling like I’m training for the Olympics or something! This side to side jumps, squats, lunges, high knees– it makes me feel like a bad@$$!!!! And no matter what your ability level- Tony talks you through every move and how to modify, intensify or do it at your personal best! It’s just another thing I love about Tony Horton!

And my secret weapon for early morning workouts- ENERGIZE! It is my life saver! I would not be able to get up every morning before the sun without it!

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Day 3- Yoga.

It’s HARD. Hands down… I’m not super flexible and this is not in my comfort zone! So I’m saying that I know it is good for me, I know that my muscles need it, but me- I’m just going to have to keep practicing. This whole program gives me moves that I love and that i’m good at, one’s that i love and i’m not good at and ones that I really don’t like all around! But I do it because it’s part of the program and I know that I will IMPROVE! It’s all about mind over matter! And yoga makes me feel so long and lean!! I’m just super sore from it because it takes a lot of work! GREAT workout! Just different than lifting weights!

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Day 4- The Challenge.

This workout will humble you. Trust me. No matter what your ability level is- this one will kick some butt. It’s a push pull sequence for 30 minutes.. which ultimately means that you are doing push ups and pull ups back to back for 30 minutes! All different variations of the moves. Some wide grip pull ups, some close grip, regular, chin ups, etc. And if you are someone (like I used to be) who can’t do a pull up yet- then all you need is a resistance band to hang over a door and the modifier will show you how to do them that way! Still a killer workout none the less. And push ups range from regular, military, wide stance and gahhh the list goes on! Basically- my arms kinda feel like they are going to fall off by the time I’m finished, but I secretly love it because…. I KNOW that I am working my muscles and definition will come!

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Day 5- CVX.

Talk about cardio with weights! A low weight. One 5 pound dumbbell.. but man on man, that 5 pound dumbbell has my sweating like crazy in this 30 minute routine! You will be standing, on the floor, doing abs, arm work, leg work and more! It’s the total body workout package! And did I mention- you’re gonna sweat?!

This is the workout that I MISSED BECAUSE OF MY RETREAT AND A GROUP WORKOUT!! We did a T25 workout together and it was FUN < 3 So I still got a total body workout with that, but it was not with weights.!! AND we did BEACH OLYMPICS in the evening and that was TOUGH!! Crab walks, wheel barrels, army crawls, runs, etc in the sand!!! FUN, but a DEFINITE WORKOUT!

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Day 6- The Warrior.

I love the warrior! It goes from an upper body move, to a lower body move to abs repeat, repeat, repeat!!!! By far- my jam!!  This workout will get you in TIP TOP SHAPE for sure!! I missed this workout at our retreat too because we had some great coaches leading some FUN workouts at our beach house! So we did a 22 MINUTE HARD CORPS workout that we EQUALLY HARD compared to The Warrior!! We love our Tony Horton 😉 So these workouts are THE BOMB DOT COM! 🙂

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Day 7- Rest Day or Dynamix.

So I did not workout on Sunday! I took it as rest day and walked on the beach at sunrise! I mean- that is the most calming and peaceful thing to do- ever! I could LIVE on the beach! I tried to spot some dolphins, but they weren’t out that morning!!

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Basically Thursday-Sunday evening I ate WHATEVER I WANTED!! I did fill up on veggies when I could because it was a health and wellness retreat! So we didn’t go overboard too badly!! Nothing fried or anything like that! But a few too many carbs, margaritas and CAKE! Have I mentioned that I LOVE CAKE and usually don’t turn it down if it’s homemade from Betty Crocker or Duncan Hines?!!! Yeah- it’s totally a weakness and I eat it about every other week! Cheat TREAT 🙂

 

Okay- back to the subject!

 

Week 4 was TRANSITION WEEK!!!

What does that mean? It means that we take it down a notch with the crazy workout moves and for a week it is more yoga, balance and stretching focus!! I really love it even though it’s a mindset game because we always feel that we need to be go go go and doing as much as we can with every workout- when in reality, with the right program, that isn’t the case! It was a total body workout everyday for sure, just not so much high intensity stuff like week 1-3!

Day 1- Isometrix

So I got this workout done LATE on Monday because I traveled home from Destin in the morning. I did a T 25 workout with my CREW before departing!! But- I new I wanted to get back on track with X3!! Can we say holy planks, side balance, leg lift, arm lifts, yoga poses and more! I was a ball of SWEAT. The moves were challenging, but easily modified as well by following the modifier if you can’t do it full out. All in all, great moves and a great 30 minute workout!!

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Day 2- Dynamix

So I pretty much have this one down pat because it is the optional workout on Sundays and i’ve done it a few times. It is really stretching and just enough to get your body moving and limber. It helps reduce muscle soreness for me and I really like the stretches that are done in this 30 minutes. A few parts remind me of yoga, and really it’s up and down movements and slower pace. A few of my favorite moves— plank, lunge push ups, hip circles and double quad stretch! it was a good day!

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Day 3- Accelerator

Okay- this one was pretty intense! I have to say– cardio at it’s finest. Lunges, planks, glute work, oh boy!! My LEGS WERE ON FIRE!!!! Insert the ‘this girl is on fire’ music 😉 It was a GREAT workout and I had a huge sweat fest! X jacks, balance burpees, joel jumps… where do these names come from? hehe!! Either way. I’m a burpees for the WIN girl. I don’t LOVE doing them, but I do LOVE the way it trims and slims my body!!! So no complaints here!! 30 minutes FLEW!! I love quick workouts!! That give me abs 😉

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Day 4- Pilates X

This is pretty self explanatory I think. It’s pilates.. but hard! Lol!! Breathing techniques take OVER and I really have to focus! Because my quads and entire MID SECTION BURNED for 30 minutes!! My abs SCULPT with this workout because the core is engaged the whole time. It’s a good one!! I do find myself getting ‘bored’ because of the slow moves, but I KNOW they are effective so I have to work to stay in the mindset zone. Again- can’t beat a great workout in 30 minutes.

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Day 5- CVX Here we go AGAIN!! It’s just the perfect way to end a week.. with a KILLER WORKOUT that is honestly not my fave ONLY because it is SO DARN HARD! So, I embrace it knowing I will improve every time!!Talk about cardio with weights! A low weight. One 5 pound dumbbell.. but man on man, that 5 pound dumbbell has my sweating like crazy in this 30 minute routine! You will be standing, on the floor, doing abs, arm work, leg work and more! It’s the total body workout package! And did I mention- you’re gonna sweat?!

AND- I got through the workout KNOWING I was going on a shopping spree to Nike and I was going to get some new kicks 😉 A reward for completing MONTH 1 of this program!!! Any excuse for new shoes is a good enough reason for me 😉

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Day 6- Yoga X

Okay.. I KNOW it is needed! I KNOW it is good for me! I KNOW it is a WEAKNESS that I need to strengthen!!! But it still gets me every time! I have like squirrel brain! And YOGA IS HARD!!! I WILL get better every time I do it and I won’t stop! It’s hard people. Do the Yoga 😉 And this morning I made sure to SWEAT for more because every sweat matters. I had a friend endure the loss of her unborn child and that has really threw my emotions off. No parent should ever have to go through that, so prayers have been flowing for she and her husband.

 

In the afternoon my hubby and kiddos took our bikes to the beach and rode several miles along the sidewalk by the ocean! It was fun, peaceful and definitely a great way to burn a few more calories! Loved every second of it!

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Day 7- DAY OF REST. Or Dynamix.

I went with coffee and reading first. It fills my cup to slow down and take Sundays to stretch and plan out my week ahead. It is a stress reliever and helps me to focus on what I need to do vs. what I don’t have to do. It’s a win win and I love my Sundays!!!

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WEEK 4 MEAL PLAN:

 

I’m not perfect and never try to be. I’m always just trying to make progress. Please DISREGARD the 21 DFX at the top. I reuse meal plans sometimes when I LOVED the plan that I had made!! And this was one that was a HIT with the whole family!! On Monday we ordered veggie pizza so we didn’t have to cook.. so we didn’t do the turkey burgers. I did have a huge side salad with my 3 pieces of Papa Johns pizza! NO REGRETS!! And then Saturday we did go out for ice cream and hot dogs! But other than those two switches and cheat treats- that was it! Rest was on point. So that is really what the 80/20 rule is all about. Following your meal plan with clean eating and then 1-3x a week you have a little cheat MEAL- NOT a cheat day!! Remember that!! And remember your goals! I’m okay with a few extra treats sometimes because I am in MAINTAIN mode. When I was on a mission to lose my last 15-20 pounds- I ONLY had 1 cheat MEAL a week. That was it!!

 

Moderation is key!!

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Are you interested in joining my next Challenge Group coming in October?!!

Please fill out the form below and I will contact you ASAP!! I would love to coach you and help you reach your own personal goals!

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Wednesday, September 14, 2016

Backstage Pass LIVE: What Is Coaching with Legacy United?

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I can remember looking at coaching before I decided to start my own fitness business thinking that I didn’t qualify and that they were probably employees hired by Beachbody. I had this idea that they were all like fitness competitors or personal trainers or something like that. That I would have to be perfect to qualify…

I was dead wrong.

I was a Navy wife and my husband was deployed for 7 to 8 months at a time.
I was a tired mom of a 3 and 5 year old.
I was not at my goal weight when I started.
I wasn’t confident in MYSELF.
I had like 100 fb friends.
I had no idea what this whole business from home thing was even about.
I was shy. I was unsure. I had no direction… The list goes on.

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What I did know– I had this tugging on my heart and feeling in my belly of ‘what if…’ —

What if this could help us put food on the table without using a credit card.

What if this could bring a better future for my family.

What if this could help us get 2 vehicles instead of sharing one.

What if this could allow my husband to never have to travel for months at a time again.

What if we could live a life we’ve always dreamed of?

So I decided to take a leap of faith- start before I ever felt ready- and grow my wings on the way down. I saw a vision that no one else could see, so I made it my mission from the very beginning to paint the picture and SHOW those most like MYSELF what life can look like when we believe, trust and go after what we want.

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3 years later…

We OWN 2 vehicles.
We have ZERO credit card debt.
We have paid off all non mortgage debt.
Our kids are almost set for their college education {and they are 6 and 9}.
My husband was able to leave his full time military career to work from home with me.

And we have some huge decisions to make over the next few months that GOD is helping us with 🙏🏻

I feel like a lot of people just don’t really GET what being a Beachbody coach is all about and how it can TRULY make a difference in others lives and YOUR OWN life/future.

It’s a VEHICLE to a new way of life.
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And you know I’m just going to be quite honest with you! On the outside I might look confident, out going & extraverted. Quite honestly I am VERY VERY shy, I love hanging with my family and being at home, and I definitely have my days where I feel less than confident! I am not always organized, quite honestly I am a “hot mess” most of the time!!! My house has dirty dishes and clothes to be folded {unless if my hubby does them- which he usually does because he’s awesome like that!)} and I am constantly stepping over barbies and beanie boos on the floor. But this is what I love… It’s real life! This is MY LIFE and I am all about the simple things. 

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Literally I’m just doing real life every single day and sharing it with you!

Over the past 3 years I have taken my own personal struggle with health and fitness, military wife, mom of two and shared that journey! I share my ups, downs, good and bad! I love clean eating and I share recipes, I share tips and my hope is to each and EVERY day ADD value to your LIFE!

I love helping people, I love seeing others succeed in their fitness and their business! I would give my right arm to help my team succeed. I care what people think and I want YOU to be happy!

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I am a normal girl who found this business by chance and I embraced it slowly over time and it changed our lives! I’ve met some of my very best friends, other entrepreneurs, great mentors, and an amazing company that has a mission that I jump out of bed each day to support!

I am my own boss, I decide when and where I want to work! I determine my own effort and pace, I get paid to help people get fit and I keep myself accountable too! I get to be creative, I get to have fun and I get to spend my days with my family which are my #1 priority!

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Take away the fancy dress, the makeup and curled hair and I’m just like the rest of us! Normal woman with the same fears and insecurities that YOU have! I just worked at them to make them my strengths! And you can too! Your past does not define your future success, and if you choose today that you want to turn that ship around and go in a different direction I would love to show you the way!

So I’m inviting you to a 5 day behind the scenes look into my life and my business.

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– You can ask me ANYTHING you want to know about the business!

-I will have an open Q&A session live on Wednesday September 21st at 9:15 pm EST.

-In the 10 day sneak peek group you will have exclusive, private access to videos from me about my story, how I got started, what my vision is for my team and the types of support that you will get from me and the Dream Team.

-Hear how we became an Elite team and how our systems work! I teach you to use your creativity and take ownership, but not reinvent the wheel.

-You will learn how to earn money, how to share and not sell and how you can absolutely do this business with no background in marketing or social media skills.

If you are interested in joining this group that will be open starting September 14th, please email me at valbozzo15@gmail.com or  CLICK HERE to REQUEST TO JOIN our Backstage Pass into Coaching!

Let's make changes together!

Let’s make changes together!

I am going to be mentoring 15 NEW COACHES during the month of October:

I train my new coaches to help them reach their own personal goals.

I’m looking for those of you who want to make a difference.

Those who have a solid work ethic, are determined, ambitious and self motivated.

Those who want to work 1:1 with me and work a business to bring freedom to your life.

Those who want to pay for your kids to do extracurricular activities!

Those of you wanting to take your family on a holiday vacation!

Those of you looking to be a part of something more!

******{NON COACHES ONLY} I need to keep this group limited to non coaches only so that I can spend my time answering questions and getting to know those that are interested in joining the team! 

Thank you for understanding!

AND IF YOU ARE READY TO APPLY NOW- FILL OUT THE APPLICATION BELOW:

 

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Monday, September 12, 2016

Week 2 P90X3 Progress and Meal Plan

 

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Guess whattttt?!! I am going STRONG and I am feeling pretty dang good about my progress I’m making with this program! It can be so easy to start slipping during week 2. The motivation is gone and it’s really a time that we have to muster up every ounce of strength we have to get out of bed and make the magic happen! (With our workout 😉 ) – NOW- let me remind you!! These workouts can be done anywhere. I chose to turn my garage into my own home gym, but before that I would do them in my living room (push the coffee table over and go!), I do them outside sometimes (beachbody on demand allows us to stream or download to any mobile device) or really wherever I feel like it! That’s the beauty of it all!!

 

So week 2 was the same routine as week 1. How this program works is that for 3 weeks you do the same Monday workout, Tuesday workout, etc. So ultimately you only do the same workout 3 times in one month. And then it will switch in month 2 and 3. (I know you’re excited for me to get there and share too! 😉 )

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So I will give you the layout of exactly which workout I did on which day!! And what it’s like!!! Here you go!!

 

Day 1- Total Synergistics.

A total body workout routine that has you working pretty much every muscle. From plank work, to pushups, some pull ups and abs– it’s all covered! And in 30 minutes you’re covered in sweat and feeling amazing! There is a modifier in every one of the workouts, so don’t ever feel like you need to be advanced to do this program. You can literally be someone who is just starting out, but you want to do something for YOU! This is for anyone ready for a change.

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Day 2- Agility X.

Talk about feeling like I’m training for the Olympics or something! This side to side jumps, squats, lunges, high knees– it makes me feel like a bad@$$!!!! And no matter what your ability level- Tony talks you through every move and how to modify, intensify or do it at your personal best! It’s just another thing I love about Tony Horton!

And my secret weapon for early morning workouts- ENERGIZE! It is my life saver! I would not be able to get up every morning before the sun without it!

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Day 3- Yoga.

It’s HARD. Hands down… I’m not super flexible and this is not in my comfort zone! So I’m saying that I know it is good for me, I know that my muscles need it, but me- I’m just going to have to keep practicing. This whole program gives me moves that I love and that i’m good at, one’s that i love and i’m not good at and ones that I really don’t like all around! But I do it because it’s part of the program and I know that I will IMPROVE! It’s all about mind over matter! And yoga makes me feel so long and lean!! I’m just super sore from it because it takes a lot of work! GREAT workout! Just different than lifting weights!

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Day 4- The Challenge.

This workout will humble you. Trust me. No matter what your ability level is- this one will kick some butt. It’s a push pull sequence for 30 minutes.. which ultimately means that you are doing push ups and pull ups back to back for 30 minutes! All different variations of the moves. Some wide grip pull ups, some close grip, regular, chin ups, etc. And if you are someone (like I used to be) who can’t do a pull up yet- then all you need is a resistance band to hang over a door and the modifier will show you how to do them that way! Still a killer workout none the less. And push ups range from regular, military, wide stance and gahhh the list goes on! Basically- my arms kinda feel like they are going to fall off by the time I’m finished, but I secretly love it because…. I KNOW that I am working my muscles and definition will come!

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Day 5- CVX.

Talk about cardio with weights! A low weight. One 5 pound dumbbell.. but man on man, that 5 pound dumbbell has my sweating like crazy in this 30 minute routine! You will be standing, on the floor, doing abs, arm work, leg work and more! It’s the total body workout package! And did I mention- you’re gonna sweat?! No need for a shirt- it will just be drenched in sweat anyways!

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Day 6- The Warrior.

Have I called any of these workouts my favorite yet?! Because this is one of them!!! I love the warrior! It goes from an upper body move, to a lower body move to abs repeat, repeat, repeat!!!! By far- my jam!! There is this one move- called a SUPER BURPEE and you know I’m gonna have a video to show you 😉 It’s posted below! But man alive! This workout will get you in TIP TOP SHAPE for sure!!

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Day 7- Rest Day or Dynamix.

So I did Dynamix because I wanted to check it out. It is a really great workout that is slow and low key. I did a few leg lifts and stretches for my whole body. It was a great way to still get my blood flowing, but not get too sweaty or out of breath. Light and just what anyone needs after 6 days of intense training!!

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This week- I WAS SORE. I’m telling you I tried my hardest some days to make myself believe I deserved a rest day ( I DID NOT. SORE IS BETTER THAN SORRY!!) Every muscle ached, but that’s 100% normal in weeks 1 and 2 because it’s a new program! And I know that- so let me tell you– get to know your body and understand the difference between sore and possibly an injury. But soreness and tiredness actually gets much better within about 3 minutes of a workout! You just need to MOVE and stretch! And you will start to feel better! I PROMISE!!!

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TIPS FOR SORE MUSCLES:

Ibuprofen, Epsom salt bath, bio freeze, heating pad, ice packs, massage, LOTS of WATER, Recover formula (i love it- it tastes like a chocolate yoohoo!), green leafy veggies, stretching, go for a walk and exercise!

 

Now for the meal plan! I did well- again I am totally about the 80/20 RULE! 80% healthy/clean eating and 20% eating whatever the heck I want a couple of times a week!! When I eat according to my goals and I stick to what I should be eating at the right times of the day then I swear I don’t really crave a whole lot of anything. I am normally eating way before I ever even feel hungry. So eat every 2 1/2 hours and you will see that it works well. A few of the days this week I was feeling extra hungry, so I added in an extra carb and protein!! And my cheats were burgers, lemon bars, a donut and chips!

If you need some extra help with what clean eating is and really how to make it all work- my blog here of course has resources, but a couple of my favorite books are Tosca Reno’s Eat Clean Diet and also Natalie Jill’s 7 Day Jump Start. screen-shot-2015-03-03-at-12-40-10-pm

 

As I have been writing this blog post this morning, I really started to reflect over the last 3 years of my life. What makes now different than years passed where I would start out strong with working out or going to the gym, but then I wouldn’t know what I was doing or if what I was doing was even going to produce results… so then I would workout and then go home and just eat whatever I thought was healthy because I didn’t know any better. Or I would say that I just worked out, so I can eat whatever I want… and that is not true at all.

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I didn’t get the concept of clean eating and frankly, years ago I didn’t want to get the concept. I was closed minded and just thought I was meant to have extra fluff sticking to me… because ultimately I worked out for like one week and didn’t see results, so I got frustrated and did a little emotional eating to calm myself! I was literally undoing everything I had done in the gym.  And there were even times I would meet with a personal trainer or an experienced gym goer and they would give me a program to follow.. But the problem was that I #1- either had to do it on my own or had limited time with the trainer and #2- the trainer wasn’t giving me a meal plan and wasn’t there to knock the junk out of my pantry!!
So, like most people  I threw in the towel and went back to my old ways swearing that I was meant to be out of shape forever and that my body was genetically predisposed to having a spare tire around my waste!
My whole life I just thought that lean cuisines, lean pockets, low fat and fat free were the only way to go!  — that is SO WRONG!!!
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So, here’s the thing.. I finally got to my breaking point and wanted to just do something that WORKED!! I saw the infomercials for our programs and I saw that they worked for other people- and they looked fun… sooooo I DID IT. When I was invited to join a challenge group I was at my wits end and I had no where else to turn.  I still had a skeptic mindset though! I mean I really had my doubts about home programs.. I thought the only way to get results was by going to the gym or running or by having a personal trainer.  Basically, by torturing yourself.  But at that point I was willing to try anything to feel comfortable in my skin again.

So here’s what I have learned and I will teach YOU in my Challenge Group.

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1.  80% of your results come from your nutrition.  You can cardio yourself to death and see no change if you continue to have poor eating habits.

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2.  SUPPORT is what made me SUCCEED!  Having a community of support to check in daily with is what was the magic or secret sauce for me.  At any given time I could make a post in the closed group regarding my daily struggles and someone would give me either a tip, suggestion, lift me up or love on me so that I didn’t quit.  I felt a sense of peace knowing that I wasn’t the only one struggling during certain weeks.  I wasn’t the only one that didn’t feel their body wasn’t changing fast enough, it was nice to know that my food cravings and my daily struggles were normal!!!  I was not alone!  We were all in this together.  I made some of my best friends through my challenge groups and over time my mindset changed, my body changed and I finally was a success story.

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3.  I need a system:  I am the type of person that needs a schedule to follow, a meal plan to duplicate and proven results for me to believe!  I am not the type of person that can make up my own program.  Shoot- I have my degree in Sports Medicine/Exercise Science!! And I hate putting together my own workout routines! I love to be active, just not making my own stuff. I want to know that if I do X,Y and Z I will get the results of those in the infomercial.  I love that every Beachbody Fitness Program comes with a nutrition guide to help me eat for the workout I am doing!  I love that Beachbody has the awesome food storage containers so that I am eating the right amount of food each day.  It truly takes the guesswork out of my nutrition. This is after  all the hardest thing to change and Beachbody does a killer job at tackling that with ease!

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4.  Shakeology is not a protein shake or a weight loss shake or a temporary fix.  I will be honest, I was skeptic!  I had never drank a protein shake or meal replacement before Shakeology.  I didn’t see the value or the investment in my health as necessary. But I gave it 30 days and much to my surprise I had more energy, I didn’t have my mid afternoon slump, I had less cravings for sweets and I was staying on track because it was 1 meal each day I didn’t have to think about.  I could tell hit was helping me with my thryoid problems and it was helping me get ‘regular.’ AND- I really believe it’s what has helped me with my abs 😉

It was quick, convenient, easy to grab and go and I was having more success with my nutrition because if I was out and about instead of grabbing fast food I had my shake.  If I was running late in the morning instead of a coffee and muffin at the gas station it was Shakeology!  I was saving myself from all the little things that previously threw me off!

Plus it was nutrition that I wasn’t getting before.  I was healthier, I performed better with my workouts and now it’s my daily multivitamin. Truly my mindset has changed to a health shake and never a weight loss or protein shake!

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5.  Challenge groups are my way to stay accountable. As a coach, I am just as accountable to myself as I am to my challengers.  As a coach I stay on track because I know I am leading by example.  I know that because I am out here leading the way I get to every single day inspire others to make a change in their lives.  I get to PAY IT FORWARD! When I started coaching, 3 years ago my goal was to help 1 person feel the same way I did when I achieved my results.  This is my WHY and driving force to continue leading the way with the very best fitness and nutrition programs I can offer!!!!

I have decided to do a “Fall Back to You” Support and Accountability Group where I share with you all of the tips and tricks that have worked for me in controlling my anxiety, speaking positivity into my life, journaling and the power of nutrition in your mental health!  I am not an expert or a doctor but I have dealt with this for as long as I can remember (even as a child) and I am determined to help others do their best to keep it at bay just by changing daily habits!  I am going to support, encourage and cheer you on to becoming a stronger version of the already AWESOME person that you already are!  Does that sound like something you would like to do?

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If that is the case here is what I am going to do!

On September 19th we will start our “pre season” which is our plan and prep week!  I am going to create a closed online Facebook Support Group where each person is required to join!
Each person is required to make me their free coach on TeamBeachbody.  You can do that here:  Create A Free Account .  Now- since I am doing P90X3 it is going to be my program of choice to have each of you do it with me because we go through so many different workouts it is great to learn what you really love with each technique. But if you would rather choose another Beachbody Fitness program, that will be fine and I can help you with that as well.

Secondly, each person is required to replace 1 meal a day with Shakeology.  Either breakfast, lunch or dinner.  There is no right or wrong meal you can replace Shakeology with.  It’s truly whatever meal you struggle with most.  Shakeology is not a protein shake, but it is a high quality, nutrient dense meal that has the right protein and carbohydrate ratio to keep you full for 2 and a half to 3 hours.  You can still use your protein powders post workout or as a supplement but this is different, shakeology is a meal.  I find that people get better results, have decreased cravings for sweets, it keeps your blood sugar stable and you are healthier!  It’s the nutrition that most do not get from their food in one glass.

I am also going to teach you how to plan out your meals, help you with some healthy snack ideas, breakfast, lunch and dinners.
Together we are going to work to give you a well rounded healthy balanced mind and body perspective on your health and your mental health. The program is 6 weeks long! You are required to check in daily to the group and report your progress with your food and your workouts.

  • Does this sound like something you would like to do?
  • If you are interested please complete the application below to be considered for a spot in the group.
  • Space is limited and it’s first come first to commit get the spots.

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Tuesday, September 6, 2016

Week 1 P90X3 Progress and Meal Plan

Hey guys!! I am so excited to chat about my first full week of P90X3 and how it is working for me! I haven’t done this program in over 2 1/2 years- so i’m excited about it and feeling really motivated to stay dedicated! My mindset is totally in the right place and I am loving the workouts. But more of the results come from proper nutrition, which is something that I have really taught myself over the last 3 years of my lifestyle change! So I will tell you all about the workouts, what each is all about and what I have eaten for the past week!

 

Day 1- Total Synergistics.

A total body workout routine that has you working pretty much every muscle. From plank work, to pushups, some pull ups and abs– it’s all covered! And in 30 minutes you’re covered in sweat and feeling amazing! There is a modifier in every one of the workouts, so don’t ever feel like you need to be advanced to do this program. You can literally be someone who is just startingout, but you want to do something for YOU! This is for anyone ready for a change.

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Day 2- Agility X.

Talk about feeling like I’m training for the Olympics or something! This side to side jumps, squats, lunges, high knees– it makes me feel like a bad@$$!!!! And no matter what your ability level- Tony talks you through every move and how to modify, intensify or do it at your personal best! It’s just another thing I love about Tony Horton!

And my secret weapon for early morning workouts- ENERGIZE! It is my life saver! I would not be able to get up every morning before the sun without it!

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Day 3- Yoga.

It’s HARD. Hands down… I’m not super flexible and this is not in my comfort zone! So I’m saying that I know it is good for me, I know that my muscles need it, but me- I’m just going to have to keep practicing. This whole program gives me moves that I love and that i’m good at, one’s that i love and i’m not good at and ones that I really don’t like all around! But I do it because it’s part of the program and I know that I will IMPROVE! It’s all about mind over matter! And yoga makes me feel so long and lean!! I’m just super sore from it because it takes a lot of work! GREAT workout! Just different than lifting weights!

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Day 4- The Challenge.

This workout will humble you. Trust me. No matter what your ability level is- this one will kick some butt. It’s a push pull sequence for 30 minutes.. which ultimately means that you are doing push ups and pull ups back to back for 30 minutes! All different variations of the moves. Some wide grip pull ups, some close grip, regular, chin ups, etc. And if you are someone (like I used to be) who can’t do a pull up yet- then all you need is a resistance band to hang over a door and the modifier will show you how to do them that way! Still a killer workout none the less. And push ups range from regular, military, wide stance and gahhh the list goes on! Basically- my arms kinda feel like they are going to fall off by the time I’m finished, but I secretly love it because…. I KNOW that I am working my muscles and definition will come!

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Day 5- CVX.

Talk about cardio with weights! A low weight. One 5 pound dumbbell.. but man on man, that 5 pound dumbbell has my sweating like crazy in this 30 minute routine! You will be standing, on the floor, doing abs, arm work, leg work and more! It’s the total body workout package! And did I mention- you’re gonna sweat?! No need for a shirt- it will just be drenched in sweat anyways! Screen Shot 2016-09-04 at 4.56.59 PM

 

Day 6- The Warrior.

Have I called any of these workouts my favorite yet?! Because this is one of them!!! I love the warrior! It goes from an upper body move, to a lower body move to abs repeat, repeat, repeat!!!! By far- my jam!! There is this one move- called a SUPER BURPEE and you know I’m gonna have a video to show you 😉 It’s posted below! But man alive! This workout will get you in TIP TOP SHAPE for sure!!

 

Day 7- Rest Day or Dynamix.

So I did Dynamix because I wanted to check it out. It is a really great workout that is slow and low key. I did a few leg lifts and stretches for my whole body. It was a great way to still get my blood flowing, but not get too sweaty or out of breath. Light and just what anyone needs after 6 days of intense training!!

 

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After each workout I always read or listen to PERSONAL DEVELOPMENT. What is that?? It’s a self help book essentially! I thought I ‘didn’t need that stuff’ when I started this journey 3 years ago. Turns out- the ones who don’t think we need to change ourselves are the ones who need to change THE MOST! I read or listen to a book or podcast everyday. It’s non negotiable just like my workouts. My mind needs to be at it’s best and so does yours. My recommendation for a book to start with is The Compound Effect by Darren Hardy, The Slight Edge by Jeff Olsen or Push by Chalene Johnson. I love all 3 and my life wouldn’t be like it is today if I hadn’t read those books!

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Now- what is the MOST important area that we need to focus on to SEE the results is… dun dun dunnnn…

NUTRITION.

I was that person who used to say ‘I workout so I can eat whatever I want.’ or ‘I don’t want to eat clean.’ or ‘I don’t want to be on a diet or I don’t want to drink that shake.’

I always had a whole list of ‘I don’t want to’s.’ but I also had a whole lot of goals for myself that were never coming true.

Why weren’t the becoming reality? Because I was so stuck in my closed minded ways that I was not taking the action steps to set my goals and drive forward to make them reality. I wasn’t changing my eating pattern. I wasn’t trying new foods. I wasn’t even attempting to do any kind of research to see what I SHOULD be eating vs. what I was craving. And when I first heard about Shakeology I immediately put my nose in the air and said no way. Then gave a long list of ‘reasons’ (more like excuses) why it wouldn’t be for me.

take a chance on YOU! You ARE worth it!

take a chance on YOU! You ARE worth it!

Well- guess what? Once I opened my mind and shut my mouth- things started to change! I now have the body that I used to PIN ON because I work for it- I don’t sit around pinning and wishing anymore. I try new things and I keep an open mind. I do my own research!

My meal pan that I used for the first week of p90x3 is below! (I reused the meal plan from a past week! So ignore the workout  section! My workout order is what I chatted about above!)

I had 3 cheat treats. Frozen yogurt, cake and a night full of pizza!!! I am never going to starve myself or deprive myself! I use the 21 day fix meal plan and love everything about how easy it is to how much food I actually NEED to have the body I want.

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Are you inspired to start your own health and fitness journey? Are you a mom who has been using your kids as an excuse instead of a reason to better yourself? Did you just have a baby and you really need an at home program to do in between naps and snuggle time? Are you a busy woman who just needs a fast workout, one that is effective and you don’t have to think about- just do what the schedule says and be done with it!?

 

I’ve got a program for everyone.

My next challenge group begins on September 19th! Fill out the form below and I will contact you with information asap!

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