Body Beast my personal review

Let's kickoff with the awesomeness!

Personally I am celebrating that "yes" I completed a "90 Day" program as my traditional go to is 21 days and once yes "once" I managed to finish a full 60 Day Program so right there is a cause for celebration! I started off the beginning of August and ended it the first week of November. 

The Second Awesome "WIN"

My beginning Body Beast got my honey back in the gym!
That alone was worth the whole 90 Days!

The Workouts! 

There is a Build, Bulk and Beast! With a Huge Beast or a Lean Beast! 

Needless to say I went Lean and Mikey went Huge Beast Mode! 

Hello Leg Day let me say that one is the definite stand out! Yowzer does Sagi know how to put together a leg workout! Those up on a bench and then back down into a lunge form of muscle building torture were crazy! I was indeed walking funny for a few days.

The Nutrition! 

Nutrition we all know is the TOUGHEST in any program but Beast nutrition brings in a whole new mindset! This is a 90 Day program for a reason.... you first need to fuel those muscles to grow and yes the term "Bulking Season" is real! This is not a jump in and lose weight program. Once you battle  your demons and trust the process it all can flow from there.

My Personal Journey! 

It has taken me to awhile to put this together as I feel that I have done the program a dis-service as I got in my own way for a lot of this program! I do not have a rocking success story but thankfully I know all the reasons why and it was a journey I needed to take. Bulk season can be a challenge and then for myself the switch off from bulk didn't happen and I fell into bad habits, oops! Reality I already know all too well.... You can not outwork a bad diet! 

On the physical side I did see progress which is awesome! Even with all my planning I was still teaching a lifting class for 3/4 of this program so I was unable to push as hard as I would have liked but I still saw gains and changes and for that I am excited! 

Great things I have learnt! 

• I can complete a "90 Day Program"
• I love having my partner in the gym with me! 
• A strong mindset is KEY
• It's okay to adapt and change as you need too! 
• I learnt how to say "no" to (some) things that distracted me from my ultimate goal! 
• Progress is Progress! 

Will I be doing this program again?! You betcha ya' 

I will be doing another round when I can give it my full effort, attention and bring a stronger mindset to set myself up for even better success! 

If you would like to check out a video preview of the program that I am referring to click the link....

I want to check out Body Beast!

If you are interested in purchasing this program or any other programs from Beachbody please feel free to reach out to me..... fitwithvon@gmail.com

Click the Link to 

Purchase Body Beast

Set yourself up for SUCCESS on your Wellness Journey!

Ready to get started on your health and wellness journey but unsure where to begin? Follow these steps and you will find yourself on the road to success! 

• Choosing your Fitness and Nutrition Program! 

There is a tonne of options out there! You can hire a Personal Trainer, an On-Line Coach, join group fitness classes or use an At Home Workout program! 

*Feel free to reach out to me personally if you would like a no-obligation chat on which route will help you reach your personal goals

• Review Your Program

Look at ALL the info provided. See if you have any questions on the workouts or food before you even begin. Be armed and ready!

• Make Like a Boss

It is time to make those Non-Negotiable dates with yourself! Look ahead and see if you have any scheduling conflicts. If you choose to workout in the am, hitting snooze is a non-negotiable! If you chose to workout in the pm you may end up having to say no to social events or as I traditionally do let everyone know I will be late and show up sweaty! This is your blocked off time for YOU and YES you are allowed to be a priority!

• Food Planning! 

Plan out your meals for the week! Have an emergency can be made in less then 15 minutes back up dinner to help avoid that "Crap I don't have anything ready and I am running late" * Sidenote I HATE meal planning but without it I will FAIL! Its one of those suck it up and just do it!

• Purge

Armed with your nutrition plan attack that pantry and fridge! All items that are not apart of your approved foodie list need to leave the premises! If you share your pantry/fridge with others place the questionable items out of sight. Higher or lower shelf in the pantry. Out of sight, out of mind becomes a HUGE factor as time goes on in your journey

• Meal Prep

Traditionally for most of us Sunday is meal prep day with a mini prep later on the week. Pinterest is wonderful for ideas and suggestions on meal prepping! Bulk prepping is best! Hard boiling some eggs, having some shredded chicken on the ready, cut up veggies, creating an emergency protein dish to add on top of a salad or toss in a stir fry with veggies for a quick meal.

• Accountability

Do NOT go at this alone! Check in's with a Personal Trainer, on-line Coach, a Challenge Group or an accountability partner SOMEONE! This can is HUGE! Most challenge groups are a DAILY check in. Ask a friend or family member for a weekly check in letting them know a success, a tricky and what your focus is the following week. Please follow up with YOUR commitment don't have them chasing you as you asked them for a favour. Be picky with who you pick--- they MUST be positive and supportive or you may have entered into an additional slippery slope. 

*Feel free to reach out to me in regards to my Monthly Challenge groups and On-Line Coaching

• Before Pics and Progress Shots

I know they SUCK! Reality is this is your today and it will NOT be your tomorrow so get on a bikini or shorts and a workout bra and get those pictures and measurements completed! I personally recommend taking weekly progress pictures! You can elect if you want to do weekly measurements but pictures are a must! Play with the many forms of photo edits and create a comparison journal during your transformation. As for the SCALE beginning and end ONLY or if your program is a longer one every month overall the scale tends to NOT be our friend on this journey so don't give it an invitation.

• Why?!

Spend a moment in quiet reflection as you head into your new journey. Why do you want to make these changes? Why is it important to you to become healthier? What is your motivating factor and write it down! This "why" will become your reason to not skip your workout, not eat that treat! Keep it somewhere close where you will see it on a daily basis!

If this post has you inspired to make a change but you still have questions on which program and support route will be the best fit for you and your personal journey please feel free to reach out to me and we can chat further. Yvonne 2eatwellbeactive@gmail.com or click the link......

http://tinyurl.com/c2fchallenger

To join my FREE Challenger Group click on the link and voila you will receive your invitation to join my Private VIP Challenge Group on Facebook

http://tinyurl.com/p3r5n2c

ChaLEAN Extreme PiYo Hybrid

ChaLean Extreme is going to give you "AMAZING" results!

Lose weight! Gain muscle while gaining flexibility! Score and Score! 

Don't have ChaLEAN Extreme get your copy here>>>>>  ChaLEAN Extreme

Looking for you copy of PiYo?  >>>>>  PiYo

Added Bonus with any workout program you get me as your Coach for FREE!  

Week 1

Mon: Align

Tues: Burn 1 & Define Lower

Wed:  Sweat 

Thurs:  Burn 2 & Define Upper

Fri: Define Lower

Sat:  Burn 3 & Define Upper 

Sun: off

Week 2

Mon:  Push 1 & Define Lower

Tues:  Sweat

Wed: Push 2 & Define Upper

Thurs:  Core or Hardcore on the Floor 

Fri:  Push 3 & Core

Sat:  Sweat

Sun: off

Week 3

Mon:  Push 1 & Define Upper

Tues:  Buns

Wed:  Push 2 & Core

Thurs:  Sweat

Fri:  Push 3 & Strength Intervals 

Sat:  Full Body Blast

Sun: off

Week 4

Mon: Lean 1 & Strength Intervals

Tues:  Core or Hard Core on the Floor

Wed:  Lean 2 & Full Body Blast

Thurs:  Drench

Fri:  Lean 3 & Strong Legs

Sat:  Sweat

Sun: off

Week 5

Mon:  Lean 1 & Full Body Blast

Tues:  Sweat

Wed:  Lean 2 & Core

Thurs:  Drench

Fri:  Lean 3 & Strong Legs

Sat:  Sculpt or Full Body Blast

Sun: off

Week 6

Mon: Lean 1 & Drench

Tues:  Core or Hardcore on the floor

Wed:  Lean 2 & Buns

Thurs:  Full Body Blast

Fri:  Lean 3 & Strength Intervals

Sat:  Sweat

Sun: off

Week 7

Mon:  Sculpt

Tues:  Sweat

Wed:  Core or Hardcore on the Floor

Thurs:  Strong Legs

Fri:  Drench

Sat:  Full Body Blast

Sun: off

Week 8

Mon: Drench

Tues:  Buns or Strong Legs

Wed:  Sweat

Thurs:  Strength Intervals

Fri:  Sculpt or Full Body Blast

Sat:  Drench

Sun: off

Have you ever considered becoming a Beachbody Coach?

Message me- Yvonne at 2eatwellbeactive@gmail.com to start the interview process! 

A Fitness Page doesn't = Fitness Expert!

   There are many of us out there who are like me that love to share our journey and our passion for health and wellness. Each one my have their own speciality and actually be a subject expert on a certain topic. For many pages it's just average Joes and Janes sharing and using their journey to encourage others. Although it is a wonderful compliment to have people reaching out by asking for advice and opinions please be cautious who you are going to for that advice and opinion! Yes I am certified yoga instructor and I'm happy to provide some ideas on general add in to your practice, moves that will help with tight areas etc. I have recently been receiving messages involving actual injuries, people in the process of recovering, chronic pain issues asking for advice. This is where I become scared! Myself personally I will message back and always with a bucket load of my own questions and they will always include- Have you spoken to your doctor? Have you seen physio? What was their recommendations? Etc, etc.... My fear is this is your health and well-being! It isn't possible for anyone to be able to provide truly helpful beneficial information without having actually spoken to the individual, qualified them with a dozen to hundred questions and partnered with other medical experts if necessary. Please be wary of where you going for your health and fitness questions! Ask yourself, is the person your speaking to able and qualified to help you?! Free advice could come at a HUGE cost to your health and wellness!

On a side note* This post is not to discourage your messages because I truly do love hearing from you! When you do send those question expect that you will be receiving several questions back?! There's no quick, easy answers out there! Stay healthy!

Banish the Negative Self Talk!

   I was finishing off my workout and burning off that last little bit on my triceps and decided to hit up the cable machine! Now the cable machine for me in the past has been a session of brutal negative self talk. Lets face it you are standing directly in front of the machine and there is "always" a mirror to one of your sides! So I know you have the image clearly- full head to toe side profile! In the past I'd be powering through my reps and that mean inner voice would kick in....  "Maybe one of these days you might even see a tricep?" "how long have you been working those muscles and you still can't see them?" "is that your belly rolling over your pants" and " girl you need to get yourself an ass" and whatever other real or imaginable things I could trash talk to myself in the time it took me to finish 3 sets. No wonder I had to psych myself up to use the cable machine. 

 I marched up to that cable machine, lined up and looked over to check my form. Then that moment, where the usual mean girl would kick in I finally heard a different voice. A much friendlier and kind voice "Hey! There's that mysterious tricep muscle. It really does exist!" I kept powering through my sets and then noticed how different I looked completely head to toe. I am owning a whole new profile and more importantly I felt that I could look in the mirror and be proud of what I was doing and knowing that finally I have found my key and I am making progress. 

There is nothing more frustrating then the beginning stages or in my case years of the beginning stage, plugging away, staying dedicated and STILL not seeing the results your looking for. Then throw on-top of that negative trash talk! After my sessions of beating myself up mentally I would give myself the good ole cheerleader chat. "Have faith it will happen"and "if you keep at it you will get results"  Honestly most of the time I think my cheerleader talk sounded much more like "blah! blah! blah! Yvonne are you even listening?" Thankfully due to a real stubborn streak and the fact that I actually love my gym time regardless of the years of not getting the results I felt I should have been seeing. They are finally happening! 

My message to you! If your in those beginning stages or battling the years of waiting for the magic, know that yes it's possible. Keep pushing yourself outside of your comfort zone! Keep trying new things! If your not seeing the results you want then you need to keep experimenting. I committed to myself to a spend a year trying new and different things. Keeping my mind and opinion open. Tracking how my body felt, noting when I saw results and when I backtracked! It's a journey but the time goes by so make it a productive one and get to know your body! 

I promise you! If you want it and your willing to do the research and work for it  "IT WILL HAPPEN!" 















Get after your goals, keep your dreams alive and tell that Mean Girl to just "SHUT UP!" She doesn't know anything! 

Why Hire a Personal Trainer?

Let’s be realistic everyone is money conscious these days and personal training can and does add up?! After all you can sign up at the local gym hit the treadmill, then make your way around the training circuit or perhaps enjoy a group class. That is fantastic! Sometimes we are looking for that little bit more. Maybe you’re just starting out or getting back into fitness, perhaps you want to tie your fitness goals in to match your lifestyle and hobbies,  or you want to lose weight or sometimes you just need that extra accountability to ensure those workouts get done.  Wherever you are on your journey a Personal Trainer might be just what you are looking for?

• You don’t know where to start! Sitting down and creating your own exercise program and schedule can be overwhelming all on its own then add in the knowledge it takes to choose the exercises, complete the exercises with correct form and then keeping yourself accountable. This alone could be your stumbling block to forget the whole crazy idea. Working with a personal trainer they will create a schedule that meets your specific goals, maximizing the use of your available time while providing you with the knowledge to complete the program and adding that extra much needed accountability. The “tough love” 

• You are not seeing results! If you have been consistent with your workouts for several weeks or months and you are still not seeing the gains or shall we call them losses hiring a trainer might be your golden ticket. A trainer can look at your current training program, eating habits and help you see where you can make some changes to be more effective in fueling your body and workouts.  A trainer can work with you on your goals. Are they SMART- specific, measureable, attainable, realistic and timely?! They can hold you accountable and help to motivate you to take those workouts to a new level. Perhaps you are getting results and your unable to see them. A trainer can help provide that 20/20 vision from seeing on the outside.

• You are bored and need the challenge! Perhaps you have been following the same old routine and exercises and need a little something added to your workout?! Maybe your  workouts have gotten easier because you have gotten better? Sometimes we are so used to our own routine and our self-perceived limitations that working with a trainer can push us outside of our usual bubble. A trainer can introduce you to fresh new ideas, equipment to challenge you in different ways. Even setting up a workout with a trainer once a week, every couple weeks or once a month to give you that additional push and variety in your workout can be that much needed change to inspire all your workouts. That one workout will always be the one that you push a little harder and possible even surprise yourself of what you are truly capable of.

• You have a specific injury, illness or condition! If you have any specific health injuries working with a personal trainer in partnership with your doctor and/or physical therapist can be beneficial in the healing of an existing injury but also in avoiding any future problems. Your program can be created specifically for you and your health concerns.

• Training for a specific sport or event!  Perhaps you have an upcoming running race in mind? Thinking about completing your first ever Triathlon?  You want to improve your golf game? Your trainer can complete a training program specific to your sport of choice with a timeline specific to meeting your goal.  

• You want to workout at home or perhaps at the office? If your preference is to completely avoid the crowds and enjoy your workout within your own home or office a personal trainer could be a great choice for you. If you don’t have any equipment your trainer could bring the gym to you. Or perhaps you have some equipment but you are not sure how to use it. Your trainer could even provide you with insight on what equipment you might want to include into your home gym.

Still unsure if a Personal Trainer can provide benefit to your training?! Most trainers offer a free 30 minute consultation where you can discuss your goals, what you want to accomplish and basically if I was you- interview them! Are they the person who will push you? Will they be able to inspire you when you are not in the mood for that workout? Are they focused on what you want to accomplish? Is this the person who you can have that fabulous “love/hate” relationship with?! Do they get you and do you get them?!

Yvonne Bainbridge

Eat Well. Be Active

For more information on Personal training/ On-line coaching with me please contact me at

 2eatwellbeactive@gmail.com or (403)634-5075

Nancy Leggett's Will Do for 2014!

Beth Spaven's Will Do 2014!

WILL DO LIST 2014

“One day, she noticed something new in her reflection. Something that had a new light all its own”

Unknown

Personal

MAKE MYSELF MY TOP PRIORITY. TAKE PRIDE IN WHO I AM!

MAKE SATURDAY DATE NIGHT A PRIORITY AGAIN

EAT MEALS AT THE DINNER TABLE

READ A MIN OF 1 BOOK EVERY MONTH

COMPETE ALL THE PROJECTS I HAVE ALREADY STARTED AND WILL START IN THE FUTURE (I HAVE SO MANY HALF FINISHED PROJECTS ITS DRIVING ME CRAZY)

STEP OUT OF MY COMFORT ZONE... “FEEL THE FEAR AND DO IT ANYWAYS” WILL BE MY MOTTO FOR THIS YEAR

USE MY VACATION TIME FOR HOLIDAYS NOT TO DO CHORES

BE MORE SOCIAL.

HEALTH & FITNESS

EAT AS CLEAN AND LOCAL AS POSSIBLE. TRY TO AVOID MODIFIED AND PACKAGED FOOD. ZERO MILE/100 MILE DIET WILL BE MY GUIDELINES. WE HAVE SO MANY AMAZING LOCAL FARMERS AND ARTISANS ON VANCOUVER ISLAND!

START RUNNING AGAIN. COMPLETE 3-5 RACES THIS YEAR. SO FAR I HAVE REGISTERED FOR TC10K IN APRIL AND GOODLIFE 8K IN OCTOBER

DO MORE YOGA AND MEDITATION. AIM FOR 3 DAYS A WEEK

USE MY GYM MEMBERSHIP. UTILIZE THE POOL AND DROP IN FITNESS CLASSES

USE THE GYM WE BUILT AT OUR HOUSE FOR STRENGTH TRAINING

CAREER 7 FINANCIAL

FIND A CAREER IN MY NEW FIELD. I ALREADY HAVE A JOB BUT WANT A CAREER

CONTINUE TO EDUCATE MYSELF AND KEEP MY LICENCE UPDATED

SHOP MINDFULLY, THINK BEFORE I PURCHASE. IS IT A NEED OR A WANT, WILL I EVER USE/WEAR/EAT IT OR PUT IT IN THE CLOSET/SHELF AND FORGET I HAVE IT.

COMPLETE THE 52 WEEK MONEY SAVING CHALLENGE

PAY OFF CREDIT CARD DEBT

START A TFSA ACCOUNT

SELL MY OLD CAR (I BOUGHT A NEW ONE NOVEMBER 2012)

HIRE A LAWYER TO DEAL WITH ACCIDENT/ICBC CLAIM (I WAS HIT BY A DRUNK DRIVER IN NOVEMBER 2012)

Yvonne's Will Do 2014

Will Do 2014

Personal

Books! Reading a book month inspired by a selection made from a friend

Blog! Weekly putting my thoughts into words and blogging my little heart out

Photography! Participating in Instagram’s Monthly Photo Challenges

Wanderlust! A trip to the South and one to Europe

Fitness/Health

 I am dedicating this year to nurturing my body! As my body is now my career and livelihood I need to ensure that I am putting the best step forward for it each and everyday!

Paleo! Living a full year of the Paleo Lifestyle

Triathlons! Lake Chapparel and Calgary

Marathon! Victoria BC in the Fall

Spartan Race/Underwear Affair

Yoga/Meditation! Maintaining a daily short practice of my own

Career

Training! Complete a training course each quarter

Personal Development! Read a PD book once a month

Opportunity! Seeking opportunities to grow my business in turn enabling me to be more mobile

Business Plan! Follow through and make it happen on my more detailed business/career planning

Financial

Meet my Financial goals within my extensive Business Plan

Pay off vehicles

Living within my budget, means and respecting my purchases

Making steps Financially towards my even BIGGER goals for 2015/16!

Shannon White's Will Do List 2014!

Shannon's 2014 Will Do List!

Fitness

1.      Continue working hard with my trainer/ coach. After my first 10 sessions are up, evaluate if I want to take a break for golf season and follow my program then go back in the fall and work with him again?

2.     NO more focusing on the scale! I will weigh myself at the 1^st of every month starting January 1^st 2014.

3.      My goals are to see the inches fall off and build strength seeing my body tighten and body fat decrease. By March 16^th, I should start to see results.

4.      Commit to 4 days a week in the gym, and 1 day a week with my trainer.

5.      Sunday food prep to continue, eat clean all week and allow myself cheat meals when I want within reason, and not feel guilty about it.

6.      I WANT to feel amazing and 100% confident in a bikini this summer! This goal was about 60% attained in my 2013 Will Do, NO EXCUSES for this summer!

 Personal

1.     Love myself, look in the mirror everyday and tell myself that I am beautiful and deserving of everything great in life. Be 100% confident with myself and my body. It's the only one I got, I need to ROCK it.

2.   Be open to LOVE again this year. I found love in 2013, and experience heartbreak too. I am strong, and I want to find love again in 2014. My heart is open.

3.      If i enter into any new relationship in 2014, my will do for myself is that I need to keep my health and fitness goals in place and not let my partner railroad my dreams and goals.

4.      I won't settle for less anymore, in a partner I want them to adore me, to love me, and to tell me I'm the best part of their day. No more settling!

5.      I will go on an adventure in my JEEP! I'd like to travel to Alberta and see the mountains and visit Jasper.

6.      I will ride my mountain bike more than once this year. Time to take it out and get it muddy with the JEEP.

7.      I will take my new found strength from training and apply it to my golf game. I want to break 100 on every golf game this season. My strength will help me with my game. I want to be focused and not sloppy!

Financial

1.      I want to start saving money. Get back on a budget pay off my credit card and save towards a house! I really want to buy a Husky puppy, but I can't until I have a yard!

Career

1.      I want to finally finish my Disability 303 course by the end of the year.

2.      2013 was an amazing year for working with new clients. I built up my business by about 70% from the year before. I want to work with lots of new clients this year. I love helping people, and I love what I do.

2014 will be a year of fitness and personal goals for me. Strong is the new SKINNY! I want to be strong and sexy in 2014! I'm going to ROCK my 30's... Whoop Whoop!