Monday, October 10, 2016

You Have To Give Yourself Some Down Time

 

Val Bozzo, 2x elite team beachbody coach, 10 star diamond, founder of legacy united

From mom to wife to business owner… to soccer mom, dance mom, daughter, sister, friend…. I have many jobs, wear many hats and passionately give myself to so many people. Everyday. I rarely shut it down because to me, my life is just habit, routine and something that I don’t feel like I need to escape from.. MOST of the time. Then, there are those  days when the world feels like it is crashing down on me. When my struggle with anxiety can start to spiral out of control again. Where I start to let some of the not so great get into my head and then stress and overwhelm can get the best of me too. It’s human nature. We all do it. It’s what we DO to GET OUT OF the bad that really represents the person we want to keep trucking along to become. The best part of life is that we always have a choice.

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My family and I took an impromptu beach getaway this weekend and it is JUST WHAT WE NEEDED! We just wanted to get away and have some fun outside of the everyday norm! So we got a hotel room and spent two days on the white sandy beaches of Pensacola Beach, FL and of course had pool time and ate snacks in bed while we watched movies at night. Completely caught up in the moment- it hit me. THIS is my vision for my life. This is my WHY. It’s the MEMORIES we create. It’s the feeling of NO STRESS when we want to just pack up and getaway. Financial freedom TO ME is living my life comfortably and never having to question if ‘we can’ do something. It’s incredible what happens when you really put your mind to something and go for it.

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So what is it that I do to stay on track?

But how do we do this? How do we make time for ourselves as well as everyone and everything else in life?

SCHEDULING IT ALL OUT! I’m telling you here and now- my life is planned out because it is what WORKS! And it’s not every second of every day- but it is BLOCKED TIME, it’s COLOR CODED and I can see where my time is most spent which is so important to me! My first 3 hours of my day are spent on ME. I get up early to make this a priority and it’s my advice for everyone. Google calendars is my go to! Love it!screen-shot-2016-10-10-at-10-09-50-am

 

How do I stay healthy? 

Do my best. Simply just live. I do a workout program and follow it just as it’s laid out. Right now I am doing p90x3 and the next program I will be doing is our brand new launch of Core De Force. I have to choose programs that are only 30 minutes of exercise or less 5-6 days a week because honestly I don’t want to make any more time than that. I have a lot I want to accomplish in my day and although I enjoy the feeling of the workout when I’m finished with it!! I know that it is just my thing and I need to do it. I love it and I’m passionate about it. I also just try to fill my day with as many veggies as I can- and NO i DO NOT LOVE veggies! But I know I need them to feel and look my best- so 4 servings happens most days. I stick some spinach in my Shakeology to make it taste like dessert and hide that one. It works pretty well. I am also a LOVER OF NAPS! Sleep is important! And I grab a nap a few times a day because I know I can. And I like it!

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What do I do when I fail? 

Get back up. I don’t have time to overthink on what I did wrong, what went wrong, how I should have done something different, etc. I just have the opportunity to GET BACK UP and learn from the mistake. Failures create character and lessons. Learn and move on.14433039_10100104016384259_2165019445327637007_n

What is something that I don’t tolerate in my business? 

Excuses.

I had every odd stacked against me when I decided to start my own business. I spent $40 on a GOLD MINE. Instead of looking at it as ‘oh, it’s just $40 who cares.’ I looked at it as my TICKET TO SUCCESS and I was going to create it. That came with WORK. That’s it. I saw the potential of turning that $40 investment into a mid 6 figure income earning business within 2 years. I saw it as a way to LEAD AN ORGANIZATION to END the trend of obesity. I saw it as a way to create and leave a Legacy for my family. An ESCAPE PLAN to the life that I was not LIVING 3 years ago. So with those odds stacked against me- with the husband who was deployed all the time- with $140,000 worth of debt staring me in the face, two small kids who needed my full attention, and they did not sleep through the night- I had no family to help me nearby- I didn’t own a computer… I DID IT ANYWAYS. I saw an opportunity and I started to do the simple steps of PUSHING PLAY on a workout I was learning to love, I was teaching myself how to eat better and sharing it on social media, I started reading to better my mind (cuz I NEEDED That) and I started to invite people to a challenge group and love on them! everyday.

So when someone tells me that they ‘can’t’ earn success club each month, when they ‘can’t’ get a workout in or they ‘don’t know how’ to do something… I say- I SEE THE GREATNESS IN YOU- but you have to find it in yourself. I can only PROVIDE THE TOOLS of success and give you the systems- but I will not do the work for you!

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I’m not the best at…

Being organized. Oh goodness. The google calendar is about as organized as my life looks. Sticky notes are my best friend!

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What do I really want my kids to be? 

Happy. Inspired. Compassionate. Kind hearted. I want to show them how life is MEANT to be lived- PASSIONATELY. Whatever they are talented in- gifted in- love to do.. that is my biggest HOPE for them is to follow that dream and turn it to reality.

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The best advice that I have ever received? 

The 3 words that changed my life.

WHY. NOT. YOU?

I was always the ‘why me’ girl. Looking at it all from the WRONG perspective. Why Not Me? Someone once saw something in me that I never saw in myself. I looked in the mirror, committed to finding that person- and went all in. Screen Shot 2016-06-20 at 9.53.06 AM

 

Owning my own coaching business to me is like? 

Sharing a life that anyone can create. ANYONE can do this if they create the passion and do the work. I get to work from home, raise my babies, I have been able to bring my husband home from the Navy and no more deployments, I am creating a life for my kids that I could only dream of when I was little, all while just TRULY HELPING other people find themselves through workouts, weight loss, learning to eat better, simplifying life and create a business of their own. Oh, and did I mention the free vacations we go on at least 4x a year? That is pretty glam too!

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Sunday, October 9, 2016

Week 6 P90X3 Progress and Meal Plan

 

 

 

 

 

 

 

Week 6 P90X3 Progress and Meal Plan

14495398_10100105782894159_4046769710019858444_nIt’s Sunday! It’s day 42! It’s REST DAY! And I’m going to spend my rest day at the beach with my family! Right now I am sitting at the desk in our hotel room holding myself accountable and checking in with you! Because I am feeling INCREDIBLE and my body is CHANGING like something fierce! Now- let’s also note that yes, I am already small and maybe to the outside eye changes are small! BUT, for me- the way that I am feeling on the INSIDE is for sure reflecting on the outside. The fluffy feeling has been GONE for weeks, I am feeling lean and confident and the smile is beaming because I know how good working out and EATING RIGHT makes me feel. Even WHEN I don’t feel like making it happen- the HABITS that i’ve created make me do it and then I’m so thankful when I’M DONE! Can I get an amen?! AMEN!

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So!! Let’s recap this week! Reminder- this was the second week that I had decided that my nutrition was going to go on an all time STRICTNESS! And guess what has happened? Something that is crazy cool. My sugar/sweet cravings are GONE. My pizza cravings are GONE. I do NOT NEED something sweet everyday. I’v kicked that and MAN ALIVE does it feel really good.

Yes- I am someone who can pretty much eat ‘whatever I want’ and still stay thin and in shape BECAUSE i’ve been doing it so long! But my anxiety, up and down mood swings, feelings of EXTREME FATIGUE and the cravings that I had were honestly getting the best of me. My skin was looking really bad too. SO! That is why I decided to make some changes and although- NOT EASY (the first few days the headache was INSANE) it is worth it. Food plays the biggest role in how we feel mentally and physically! So keep that in mind as you are making changes for yourself too.

 

 

Monday: Eccentric Upper

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Basically- my entire upper body and core were left screaming!! And you know that I dig soreness! Because let’s face it! Better sore than sorry!! Train like an athlete, become an athlete! Or at least… get some changes happening in your body! Because ladies! Come on! We all want to feel good in our skinny jeans!! This workout starts you off with some standard pushups! But the cool part is that it is a slow lower down (1, 2, 3 style) and then an EXPLOSION back up to start position! It’s like this for every move. So you are really working every muscle!  I did different variations of pull ups and of course some other types of push ups too. I grabbed some weights- anywhere between 5-15 pounds is what I used today- it varied depending on the move and Tony is really good at telling you when you need a light weight vs. a heavy weight. Just listen to his cues. And each move was a total of 10 reps. So you know what to expect. I think my fave was flip flop combo. I love working biceps and this worked them for sure!!

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Tuesday: Triometrics

 

Basically- leg day on drugs. I mean- these moves guys.. Watching them on the screen it’s like “that doesn’t look hard at all… really??” Then you start to do them and it burns like crazy!!! Between calf raises, frog jumps, sumo kicks, squat jumps.. and a BURNOUT.. I was toasted and my legs hurt for pretty much two days! BUT – no pain no gain! I loved it 😉

 

 

Wednesday: Yoga

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I’m getting stronger! like really! it’s getting ‘easier’ to balance and focus!!! I’m kinda digging it. For real!! My mind is at peace when I’m doing the moves and I’m not as antsy to get it done and over with! I am really proud of myself for how far i’ve come with this one!!

In this one remember- we totally have squats, lunges, side kicks, front kicks, bridge kicks, weighted pistol and the list goes on!!! All incredible moves! And again- it’s that SLOW 1, 2, 3 down and then EXPLODE up! I LOVE IT!!! Seriously- you don’t get this kind of workout at the gym! I would have no idea I should be doing this kind of stuff if I was just tied to a treadmill or weight machine everyday! No thanks. 30 minutes. At home. And i’m done! From my garage, backyard, living room– wherever I feel like working out- I have it made!

 

Day 4: Eccentric Lower

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LEG DAY AGAIN!!! This time- with weights! I upped my weights this week! I actually did some lunges and squats with 60 pounds! 30 in each hand and I although it was HARD, I DID IT! It was a mental achievement because I know I have the strength, it’s my mind that races and the negative committee in there telling me to not even try because I won’t be able to do it! WRONGGGG! I did it- and i’m gonna do it again this week! BOOM! My legs are still sore from this one and it’s Sunday! I think I did it right 😉

spring break, 22 min hard corps, beachbody, team beachbody, tony horton, chalene johnson, smart start academy, top coach, elite coach, mississippi, recipes, accountability, support, la croix water, military, navy, navy wife, nike, under armour, taylor swift, carrie underwood, pizza, vacation, meal plans, apple watch, iPhone 6, brides, wedding season, beachbody on demand, bod, victorias secret, tory burch, coach

Tony Horton!

Friday:  Incinerator

OH GOOD GRIEF!!! So soreness is strong from the last week of change!! And now with INCINERATOR- it’s gonna get real!! Beast mode is about to happen! With this workout- we have pushups, pull ups, rocket launcher rows, renegade rows, tricep extensions, flys, flipper and MORE! Basically I incinerated my upper body! Each day I am feeling stronger and sore! Soreness is part of the game people! Embrace the change! 🙂  Seriously- this is the 2nd time this month doing this workout and I LOVE IT! Something about the moves and sequence that has me wanting more!!

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Saturday- MMX!! OH YEAHH!! My fave! Basically a whole lot of BADASSERY in one workout! Makes me SO SO SOOOOO EXCITED for Core De Force to release at the end of the month!!!!! It’s my JAM!!! Lot’s of punches, sprawls, kicks, and FUN!

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Nope.
No sit ups. No ‘ab workouts.’ No killings myself at the gym for an hour or two a day.✌🏻

About 27 minutes of a live streamed workout to my tv. {basically like Netflix 😍} 5-6 days a week.
I follow a program from start to finish. And I don’t ‘add extras’ or ‘lie’ about it!!!

I didn’t have abs until I was 30- after 2 kids.

My goal when I started working out TO A PROGRAM- FROM HOME.. 3 1/2 years ago when I was 15 pounds heavier was to CONFIDENTLY be able to wear a sports bra while working out. I had never done that before! And I had a whole lot of Pinterest boards about working out and my ‘perfect body’ who were all OTHER women. I wanted to feel good like they did!!

No- my goal wasn’t a 6 pack. My goal was HEALTH AND CONFIDENCE. My goal was to teach myself to eat clean ✌🏻️And make this a HABIT.

I’m PROUD of who I am.
I’m PROUD of how far I’ve come!
I’m PROUD to say it’s LIFE and a HABIT I love.
I’m PROUD to say I’m a COACH who gets to help women DAILY achieve THEIR goals😍😍😍

#p90x3 #day41 #nositupsinvolved

Oh and since this was yesterday when we decided to go away to the beach for the night/weekend here are some snacks that we packed for the 2 hour car ride and to have on hand at the hotel too!

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So this week was a success and I’m really glad that I am going strong! Meal plan this week BELOW!! screen-shot-2013-12-09-at-8-20-08-pm

 

Are you ready to take your health and fitness to the next level and work with me as your coach? Do you know someone who might be interested?!
Fill out the application below for more info on my October 17th Let’s ROCK the Skinny Jeans CHALLENGE!

40 days of SUPPORT, GUIDANCE, ACCOUNTABILITY, MOTIVATION, CUSTOMIZED MEAL PLANS, WORKOUT PLAN, RECIPES, TIPS FOR TRAVEL AND LIFE BALANCE, LIVE VIDEOS FROM YOURS TRULY, 1:1 MENTORSHIP AND PERSONAL DEVELOPMENT TO HELP YOU MEET YOUR GOALS!

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Friday, October 7, 2016

5 Ways To Get Those Toned Abs You Keep Looking At On Your Pinterest Board!

 

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Okay ladies! It’s time for me to release the secrets. the goods. the aha ‘that’s how she does it’ about my tightened and toned mid section! You might want to grab a pen and paper, or better yet! Just print this article in order for you to get the abs you’ve always wanted!!! {{Okay! That was totally exaggerated and no, you don’t need to do either of those because these are simple things you can do everyday!}}

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There truly is NO SECRET SAUCE. I wish I could tell you there is, but truly the only secret is a change in the way you think and the actions you take to achieve your goals. So here we go. Ready? Set? Okay!

 

  1. “Abs are made in the kitchen.” – I know it sounds totally cliche’, but this is it. Nothing happens overnight. And a toned tummy is made by the food we choose to eat. EATING CLEAN is the game changer. I have always been the girl who works out! But I WAS also the girl for so many years who didn’t take nutrition seriously BECAUSE… “I workout so I can eat whatever I want!” Right?? — Ahem. No. WRONG!  You want a hot bod, up the protein intake, lower the carbs, eat lots of veggies and drink lots of water. Lay off of the sugar and sweets and gradually make some changes. Screen Shot 2016-08-30 at 2.19.38 PM
  2. Commit to a routine and form a workout habit. – This does not mean that you need to be a super hero or anything! But this does mean that you need to commit to working out 4-6 days a week with a program that changes up the everyday treadmill routine. Sorry to say, but that cardio queen mentality will not get you to your goals. Again- I know because I WAS that girl. Take it from me- I kinda know what I’m talking about!Screen Shot 2016-05-04 at 10.01.25 PM
  3. Calories matter. – You will always hear different opinions on this topic. But I am here to tell you that calories are calories and if you want to lose weight and SEE the abs that you are creating, you’ve gotta make sure you aren’t over eating OR under eating either. I’ve been coaching for many years, I have a degree in sports medicine with a concentration in health and wellness and I know a thing or two about diet, exercise and results. Each person is DIFFERENT. Each body is DIFFERENT. Following one specific DIET is not the way to go. Invest in a heart rate monitor/calorie burn monitor like a FitBit to track how many calories you are burning.  3500 calories = 1 pound. That could be what is standing between you and your goals!Screen shot 2016-02-26 at 9.30.24 AMScreen shot 2016-02-26 at 9.27.40 AM

    22 min hard corps

    22 min hard corps

  4. STOP STRESSING and GET SOME SLEEP. – Sleep is so important! It is how our body repairs itself and prepares to function the next day! Listen to everyone out there telling you that 7-8 hours of sleep is vital. It is. Really! Yep- I ‘feel great’ when I only get 5 hours of sleep a night. I can function fine… until I get to day 5, 6, 7 + and my mind is foggy, i’m falling asleep at my desk and I just don’t feel right. GET SLEEP. It will help you lose fat and the abs will come!    And STOP STRESSING!! It increases our cortisol levels and makes us hold onto fat! We don’t want that. So find the positives in life and roll with it. Screen Shot 2016-08-30 at 2.23.16 PM
  5. Mix up the routine.-  HIIT workouts, strength training at least 3-4 days a week and stretching all matter. It’s why I ditched the gym {where I truly waited for machines, spent half of my time wondering what ppl were thinking of me, stuck to a treadmill or elliptical like glue because it was ‘what everyone else was doing’ and spent over 40 minutes driving to and from} and started my fun at home Beachbody workouts. Sure it took a mindset shift to be okay with NOT leaving my house to workout- but I saw some awesome results on TV, so it had to work for me too… right????!!  YEP! It sure did. It’s literally the only way I have gotten the body I always wanted. Between doing a workout program from start to finish and pairing it with Shakeology {which FOR ME has been my AB CREATOR} I am hooked and I will never go back to anything else. The guesswork is taken out and I’m totally cool with streaming a workout or popping in a DVD, pushing the coffee table out of the way or going out to the garage and just doing my jam for 22 – 30 minutes 5-6 days a week. S.I.M.P.L.E!Screen Shot 2016-07-09 at 9.21.04 AM

 

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So! There ya have it! For me- and my “Val abs”… it’s pretty much no secret. I use beachbody workouts, drink Shakeology EVERYDAY and I legit still have my cake and eat it too… Once a week is pizza night and we have cake or ice cream or whatever we want in moderation. I do NOT deprive myself at all and I love the skin i’m in… it just took me almost a decade to get there. Screen shot 2016-04-26 at 8.54.06 AM

 

Would you like some help/guidance and support? Fill out the application below and I will get back to you asap to see if we are a good fit.

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Wednesday, October 5, 2016

Pan Seared Chicken Bacon and Asparagus

14523221_10100106000488099_5590087458305758382_nIt’s a new recipe coming at ya! Dustin and I have committed to trying at least one new recipe a week! As a family of 4 we tend to get into the same routine of dinners and lately our kids have been bored and let’s face it, we have been a little bit bored with the same meals too! So lately we have been really focused on our nutrition. Like cutting back on a lot of the excess carbs and sweets. I have noticed my focus has been really off and if I feel that way then I know my kids are effected too. So, whole foods, very little to no processed foods and just a system detox has been in order!

So here we go! Are you ready for the recipe?!!

 

1 lb. chicken breasts

1 TBSP. olive oil

Warm olive oil in the skillet and then add your chicken breasts to the hot pan. We are pan searing so pan needs to be hot. Sprinkle the chicken with some garlic salt and black pepper. Mrs. Dash would taste great too! Cook approximately 5 minutes on each side then transfer it to a greased cookie sheet and put into the oven on 350 degrees for about 15 minutes or until fully cooked.

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While the chicken is baking put bacon into a skillet and cook according to the directions. We use organic, no nitrates, antibiotic free bacon. We get it at Target! Cook according to your liking and then pour out 1/2 of the bacon grease and leave the rest in the pan. Toss the asparagus into the skillet (yes with the grease!) and put a lid on it. Steam for about 6-8 minutes or until asparagus is tender 14550551_10100106273181619_1765720814_owith a fork.

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Last step! We made sweet potato fries to go with it as a side! So we either use Alexia brand or we make our own! This time we used the pre packaged ones! Cook according to directions which is about 25 minutes at 425 degrees!

 

VIOLA!!! Served 4 people and we had left overs!!

 
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Let me know how you like it!!

 

 

 


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Tuesday, October 4, 2016

Week 5 P90X3 Progress and Meal Plan

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It’s official.

I CRUSHED week 5 of P90X3! I LOVE this next phase. I will take you through each day below and how I was feeling, but I definitely want to remind you of this. These programs WORK when you put in the work. Even if you have to modify, it will work! But nutrition has to be as equally important! I lived for so long telling myself ‘well you worked out today so you can have that pizza, stop into that drive thru, go to get ice cream…’ you name it. I told myself it was okay. Almost everyday! I realized now that I had an addiction to food, but never identified it until these last couple of years. So remember, that while still having your favorite cheat treats is perfectly okay! Be honest with yourself and know that if there is more than 1 or 2 CHEAT MEALS a week- you are doing yourself a huge disservice! Results will not show! You are doing the hard work! So put in all of the effort! And do what I did!! Create those FAVORITE FOODS into healthier options! We eat Pizza, Burgers, Wings, Pasta, etc weekly! Just with a different spin 😉 Check out my recipes for some of our family favorites for sure!

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OKAY! I know you are dying to hear about how the last week went!! So let’s start!!

DAY 1: Eccentric Upper-

Basically- my entire upper body and core were left screaming!! And you know that I dig soreness! Because let’s face it! Better sore than sorry!! Train like an athlete, become an athlete! Or at least… get some changes happening in your body! Because ladies! Come on! We all want to feel good in our skinny jeans!! This workout starts you off with some standard pushups! But the cool part is that it is a slow lower down (1, 2, 3 style) and then an EXPLOSION back up to start position! It’s like this for every move. So you are really working every muscle!  I did different variations of pull ups and of course some other types of push ups too. I grabbed some weights- anywhere between 5-15 pounds is what I used today- it varied depending on the move and Tony is really good at telling you when you need a light weight vs. a heavy weight. Just listen to his cues. And each move was a total of 10 reps. So you know what to expect. I think my fave was flip flop combo. I love working biceps and this worked them for sure!!

 

My meals for today:
Breakfast I had 1/3 cup oatmeal with blueberries, 1 tsp. peanut butter and cinnamon all mixed together!! I added 1/2 banana to the top after that cooked!! I also had scrambled eggs with 4 baby peppers chopped into them along with spinach and a little onion and garlic salt- and 2 slices of uncured bacon! YUM!!

Snack- apple and almond butter

Lunch- grilled chicken salad

Snack- shakeology with spinach and pineapple blended in

Dinner- tacos!!

 

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DAY 2: Triometrics

Basically- leg day on drugs. I mean- these moves guys.. Watching them on the screen it’s like “that doesn’t look hard at all… really??” Then you start to do them and it burns like crazy!!! Between calf raises, frog jumps, sumo kicks, squat jumps.. and a BURNOUT.. I was toasted and my legs hurt for pretty much two days! BUT – no pain no gain! I loved it 😉

Meals for the day: Pretty similar to Monday! I am a creature of habit! Just like i’m sure you are too! My OLD creature ways would have had me craving Taco Bell and Pepsi almost everyday (which I would give into most of the time!!) but now my good habits have WON and I love them!

Breakfast: Eggs and bacon. Always veggies in my eggs and uncured bacon!
Snack: Apple with almond butter

Lunch: Shakeology with spinach, pineapple, coconut protein powder, water and ice- blended!

Snack: peppers and guacamole

Dinner: French fried onion chicken, green beans and sweet potato with coconut oil!!

 

Day 3: YOGA! We will always have yoga! lol! Tony Horton- he KNOWS what we need but most of us AVOID! That good ol’ stretch!!! Well, I’m ALL IN- so yoga it is! Always! 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: Eccentric Lower: LEG DAY AGAIN!!! This time- with weights! AHHH!! FEELING THE BURN and LOVING IT! Shoot, I was still sore from Triometrics! Lol!! But I’m getting the job done no matter what! I felt alittle ‘off’ and I think it was because I didn’t have enough water on Wednesday. So I have to be conscious of that! Water is so vital and helps us with sore muscles, keeps our system flowing properly, helps our metabolism, energy levels and so much more! Oh and I was getting some really bad cramps in my calves, feet and legs- i know water and potassium need to be increased when that happens!! You will get to know your body and that is one of the coolest parts! Knowing what u need to do when something starts to feel different!14517626_10100104179282809_354335545871381387_n

But we totally have squats, lunges, side kicks, front kicks, bridge kicks, weighted pistol and the list goes on!!! All incredible moves! And again- it’s that SLOW 1, 2, 3 down and then EXPLODE up! I LOVE IT!!! Seriously- you don’t get this kind of workout at the gym! I would have no idea I should be doing this kind of stuff if I was just tied to a treadmill or weight machine everyday! No thanks. 30 minutes. At home. And i’m done! From my garage, backyard, living room– wherever I feel like working out- I have it made!

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FOOD FOR THE DAY! I love food!

Breakfast: Eggs, bacon, protein pancake with cinnamon and bananas and fruit. coffee with coconut milk!

Snack: apple and almond butter

Lunch: Shakeology with spinach, pineapple, ice and water- blend!!

Snack: greek yogurt and granola

Dinner: 21 Day Fix Stew with a side salad!!

 

 

Day 5: Incinerator

OH GOOD GRIEF!!! So soreness is strong from the last week of change!! And now with INCINERATOR- it’s gonna get real!! Beast mode is about to happen! With this workout- we have pushups, pull ups, rocket launcher rows, renegade rows, tricep extensions, flys, flipper and MORE! Basically I incinerated my upper body!

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I was toasted and I felt like it was similar to eccentric upper for sure, but not the slow, slow, slow FAST motions! This was straight up muscle confusion and exhaustion with the push, pull movements! Working a strong muscle and then immediately going to burn out a weaker muscle! IT’S GREAT! I swear after just 5 days of a different routine, my definition is changing. And it’s because my nutrition has been on point and i’m feeling so much better because i’m not over indulging and just saying ‘well I can eat whatever I want bc I work out.’ — that is NOT THE CASE! Even if your body does allow you to eat more unhealthy things without really having a physically noticeable effect, I can guarantee that mentally it causes you to feel less than great and also there is bloating, fatigue, aches and pains, headaches, moodiness and more that come along with a less than superb eating plan of attack!

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Meal Plan for today:
Breakfast: eggs and bacon! See the trend here 😉 I ENJOY IT! And it is good for me! SO yes!!!

Snack: peppers and guacamole- seriously so good!

Lunch: OUT WITH DUSTIN- had a salad from Newks (my fave place to grab a quick bite!) It’s called the Newks Favorite and I have them split it so I don’t overeat and I get the dressing on the side.

Snack: Shakeology with spinach and pineapple blended

Dinner:  Turkey burgers topped with an egg with guac and peppers/tomatoes, green beans and sweet potato fries!

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Saturday is here! Do I workout on Saturday?? YES! Why NOT?!!! It’s the best day to workout! We are with our family all day and I want to be TOP NOTCH and in a great mood!!

Day 6: MMX- it’s legit a F.A.V.O.R.I.T.E!!!!! I love to feel like a bad ass fighter! Yep! It’s true. How I feel and I am sore all over after this is over and I HAVE FUN with it too! I am full of energy today! LIKE SPIKED AND THROUGH THE ROOF! And KNOW it’s because my eating has been ON. POINT!!!!!! And i do NOT feel deprived and I do NOT feel like i’m missing out and I AM NOT craving anything! My body is doing well!!!

We’ve got some High/low/jab/cross, some superman punches, some push kick, snap kicks and MORE! I visualize kicking a bad guys butt and I don’t stop! It’s pretty fun 😉 hehe!!

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Let’s talk meal plan. We all know the WEEKENDS CAN BE HARD if we allow ourselves to get thirsty, hungry or really just not stick to the plan. That is why when I know I want a cheat TREAT then I usually schedule it on the weekend!! I alwas drink TONS of water and sometimes will have shakeology twice in a day when I know we will be out and about. It curbs my cravings and keeps me full- so it’s a win win.

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Breakfast: can u guess? YEP! Eggs and bacon!

Snack: Shakeology with spinach, 1/2 banana, ice and water/blend!

Lunch: leftover turkey burger and green beans!!

Snack: granola and greek yogurt with my kiddos! They love it and it’s a treat to them. They like to put a few mini chocolate chips in theirs!

Dinner: homemade pizza  and a salad. we LOAD our pizza with veggies! i linked it to the recipe! You’ll love it 😉

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SUNDAY!!!
Rest day OR Dynamix! I am choosing REST. My body really needs it this morning and I want to snuggle with my babies 🙂 So we spent the morning on the porch reading and snuggling on one of the first ‘cool’ mornings here in the south! It was perfect for slippers, a blanket and porch snuggles!

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My personal development book I’ve been reading is called The One Thing and it is SO GOOD. I seriously recommend it to EVERYONE and then EVERYONE some more! Here is what it looks like- get it on amazon. It will change your life. screen-shot-2016-10-04-at-9-30-01-am

We go to church every Sunday and that is when I drink my Shakeology- on the way to church because it is quick and easy. So breakfast I had… dun dun dunnnn.. bacon and eggs 🙂 I eat pretty early and we don’t go to church until 10:30 so I am ready for my snack by 10 am anyways. It works out great. The girls usually split a shake on the way there too. They love it and of course my hubby drinks his everyday too. It’s part of our everyday life and we know how we feel with it and we know how we feel without it.. So- as you know– we choose to make our best selves and want to feel our best! So Shakeology is always a daily meal.

My meal plan pretty much looked the same from Saturday except my snack for the afternoon was peppers and guacamole and our lunch was a grilled chicken salad. Dinner- meatloaf with sweet potatoes and asparagus. DELISH!!

14463235_10100105443923459_4154463995147267375_nStay tuned for next week!!! My meal plan is going to be cleaned up even more. I’m nervous, but ready for some more changes. I need it for my MENTALITY because I HATE feeling scatterbrained, moody, off and just bloated and swollen!!! Time for VAL to take charge!! xo!! Thanks for reading!

 

 

Are you interested in joining my next Challenge Group starting on October 17th?!! We are taking on the Skinny Jean Challenge with a WHOLE NEW spin.

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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