Coach Summit 2015

This post about Beachbody Summit has been such a long time coming. Life got in the way of writing it and didn't want to half-ass it because it was such an incredible experience - so finally, months later, here is the full scoop!

The City

Nashville is an incredible city - unlike anywhere I've ever been! There is music EVERYWHERE. In every bar, every nook and cranny, even playing out of boxes on street corners. It is AMAZING. And somehow every band is better than the last band you saw. The quality of the musicians there is unreal and for me it didn't even really matter that I'm not a huge country music fan - I just loved being immersed in music everywhere I went.



Southern hospitality is REAL. I learned that during a short stay in Georgia a few years ago, but this was solidified for me while we were visiting. From the staff everywhere, servers, hotel concierge, uber drivers, men who asked me to dance while we were out to the various people that we met - southern hospitality is legit!

The night life is a lot of fun. We went to a number of different places (each with awesome music) but my very favourite was Acme. They had a beautiful rooftop patio and an awesome band on the main floor where we danced the night away.

The Community

Connecting with my team and all sorts of awesome coaches was a gift.

Being the token Canadian on my coach's team, I often feel disconnected all the way up here! I talk to these ladies every day, but I don't actually get to see them and hug them very often. It was so wonderful to hang out with them for 3 days straight and be surrounded by 24,000 other awesome coaches who are out there helping others and doing great things in their business.

The Event

Summit was nothing short of phenomenal. I was on cloud 9 from the minute I arrived to the second I got back to Toronto. We attended 2 awesome events in the stadium where the Tennessee Titans play and 2 others in the area where the Nashville Predators play - where else can you house 24,000 coaches?!

These events were full of inspiration, information and another awesome opportunity to connect with fellow coaches. We got to see some wonderful speakers including Simon Sinek, Chalene Johnson, Dewitt Jones and a whole slew of top Beachbody coaches and executives. I felt like a little sponge, furiously taking notes and photos trying to absorb as much information as I possibly could. During the closing ceremonies we got to witness some of the very best fireworks I've ever seen and it was a beautiful way to end our time there.

The Food

While we were at the conference a lot of the time, I did have a chance to try out some great Nashville restaurants in between sessions, on our evenings out and on my Nashville exploration day before I headed home! Some of the highlights included brunch at Biscuit Love, stellar peaches at the farmers' market, southern BBQ, iced tea and treats at Barista Parlor, vegan cupcakes at Khan's Desserts and an incredible meal at Avo,  Nashville's very first raw restaurant!

And what Beachbody event would be complete without a Shakeology bar? I even got to try out some of the new Shakeology Boosts when they launched at Summit.

The Workouts

We each got to pick 2 workouts while we were at Summit and of COURSE I wanted to work out with my love, Shaun T! Insanity is what started this whole coaching journey for me so that was the obvious choice, and Cize was actually coming out while we were in Nashville, so I thought that would be super fun!

My Insanity workout was nearly the first thing I did while I was in Nashville. After getting up at 3:30am a busy morning of travel and 2 flights, I arrived, dropped my things at the hotel, went to registration, stopped for a group photo and then busted my butt for Insanity. The program IS called Insanity so it seemed fitting for it to be under insane circumstances...

It was all sorts of amazing.

I also got to try out Cize the following day. The workout was PACKED because everyone was so stoked for the workout to launch! I absolutely LOVE Cize -- a workout that doesn't feel like work because you're dancing?!? YES!!

I am so thankful that I had the chance to take this trip. I earned my ticket to Summit by being a Success Starter (which means that I hit certain milestones in my first three months as a coach) which was so cool! I've already got my ticket for next summer's summit and am really looking forward to being back in Nashville with my team again!!

Do you want to join me in Nashville this summer? Become a coach on my team and let's talk about how you could earn your own free ticket to Nashville!

Do's and Don'ts for Working Out at Home

Before doing Insanity, I had never really consistently worked out at home.

I've dabbled with other DVDs, but for the most part I've done them on a fairly casual schedule or stuck with them for a couple of weeks and then put them on the shelf to collect dust. I think that was one of the scariest things about committing to Insanity this time around, was giving my word that I was going to continue the program for 9 consecutive weeks. I'm nearing the completion of Insanity and getting ready to dive into PiYo when I'm done. I'm committed to creating a healthier lifestyle with my workouts and love how I feel as a result.

Now that I'm in the home stretch, I've learned a thing or two about doing consistent workouts at home, and I thought I would share some Do's and Don'ts

Do choose a workout that's right for you

Choosing a workout that is right for you based on your goals, likes, preferences and tastes is going to be key to your consistency and progress. Think about your goals - are you doing this to lose weight, build muscle, tone or just get healthier? Is following a fitness regime new for you or are you a seasoned veteran? Are you a cardio junkie or do you prefer to take things at a bit of a slower pace? All of these factors can you help determine the right workout for you, which will help you to be consistent and get great results

Don't be a hero

Don't choose a program just because it seems like everyone else is doing it. If something is too extreme or not your kinda pace, it's unlikely that you'll want to stick to it. I'm all for pushing boundaries, but be honest with yourself. You could also start with one thing and build up to another more intense program down the road! The idea is that you're working towards creating a healthy lifestyle change, so there will be time to build things up as you go!

Do set a time to workout

Treat your workout like an item on your agenda or a class that you're heading to. Choose a time in your day that works for you and remember that it doesn't need to be exactly the same time every day. You just need to make sure it's at a time that works, feels good for you and that you show up! My schedule changes from day to day, so my workout time changes. Sometimes I do it in the morning before days I start work or rehearsal early, other times I do it later in the day after getting things done. It all depends on you and your schedule.

Don't fly by the seat of your pants

If you don't make your workout a priority in your day, it's not going to happen. If you wait until the very end of your day and realize you still have a workout to do, you're NOT going to want to do it. TRUST ME. And then that's an extra thing to fight in order to get it done. If the end of your day is the only time you can complete it I totally get it, but make sure you're being intentional with your workouts.

Do listen to your body

Sometimes you're going to need to modify a workout to accommodate your fitness level, body or any injuries you may have and that's totally cool! Always monitor yourself to ensure you're following the correct form and listen to what the instructor is saying about how to accomplish that. Your muscles are going to be sore and that's totally normal. If it's joint or bone pain, adjust your form and be sure to see a doctor or physio if you do injure yourself.

Don't listen to your brain

Your brain is going to be the first to tell you that you can't do it, that you should give up and just quit. Put that voice on ignore, my friends. You are capable of SO MUCH. And that nasty, negative self talk has got to go. Push yourself (while still listening to your body, of course) and be amazed at all that you will be able to accomplish if you put your mind to it. This is coming from the gal who started Insanity at least 3 times before and never got past week 3. I told myself I didn't have time, couldn't do it, it was too hard, blah, blah, blah. This time around I've proved those nasty demons wrong and have some incredible results to show for it. You CAN do this. I know you can.

Do take care of your body

Creating a healthy lifestyle change isn't just about exercising or eating right. It's about looking at the full picture. Once you bring regular exercise into the mix, it's time to assess everything else. Are you eating well and fueling your body? Are you drinking enough water? Are you getting enough sleep? All of these factors will contribute to your success and ensure that you're taking the best care of your body.

Don't take extreme measures

While you may be keen to make fantastic progress, undereating isn't going to help you reach your goals. Neither is working out way above and beyond what your program calls for. Same goes for not getting enough sleep or drinking enough water. Not only could any of these scenarios be detrimental to your success, but they could also be the thing that gets you off the wagon when you feel deprived or frustrated. Balance is key to consistency. Trust in the program and your eating plan. The progress will come.

Do find ways to be accountable

Working out at home means it's all on you to schedule in the workout and actually do it. There's no class attendance to check in with or personal trainer to see for an appointment. It's all you! So it's important to find ways to hold yourself accountable, whether that be through a friend who is also working out, connecting with a Coach, being a part of an online community or even talking to your bestie or partner about your goals and action steps. Having someone to hold you to your commitment will definitely help you to stick with it.

Don't go at it alone

While you may be doing your workouts by yourself, you don't need to do this on your own. And through personal experience and the journeys of others around me, I've seen what a difference having support around you can make. You don't need to go broadcasting to the world that you're starting something new or that you're working on creating a healthier lifestyle, but by letting even one person into your journey you're not only gaining a cheerleader to help you stay accountable, you may inspire someone else to make some healthy changes in their life. And that's HUGE.

Do track your progress

The first thing I'm going to say about tracking your progress is to ditch the scale. Or at least put it away for awhile. Weight loss can be a great measure of success (especially when you have a lot of weight to lose), but it's certainly not the only one and in my opinion, it's often not the best one. It can be so easy to become obsessed with a NUMBER.  You're a human and so much more than what the scale says! So weigh yourself at the beginning and maybe a couple times on your journey, but leave it in the closet the rest of the time. Start by taking a before picture and measurements when you start and take new ones every 2 weeks so you can see your body changing. Then measure your progress based on those measurements, clothing sizes, your energy level, how long you're able to go in your workout before taking a break, your mood, how you FEEL or whatever metrics are most motivating for you. Set mini goals for yourself and track them as you go. This is YOUR journey and you get to choose how to watch it unfold.

Don't give up when things get tough

It's so easy to get caught up with instant gratification and want to give up on reaching our goals when we're not seeing IMMEDIATE results. Or when we listen to our brains and allow that negative self talk to creep in and convince us that we're not capable. When the scale isn't moving. When something feels too difficult. When we don't feel like we're making progress. When you cry because something is so overwhelming. Is it going to be easy? No. Is it going to be worth it? Yes. There are going to be times on this journey when you want to give up, but if you stick with it, you're going to feel incredible. And the magic happens when we step out of our comfort zone. Having some mini goals and ways to measure your progress will help. So find a way to push through, persevere and keep going. It WILL be worth it.

I am so proud to be nearing the end of my Insanity journey (9 more days!!) and feel confident that this list helped me to stick with it, persevere and reach my goals. I'm so excited for what comes next: PiYo, helping to lead my own Support & Accountability group as a Coach and continuing to feel amazing, healthy and strong!! If joining an online Support & Accountability group sounds like something you'd be interested in, please connect with me and we can talk about your goals!

For those of you who do work out at home / independently, did I miss anything? What helps you to be successful and accountable?

January Eats & Fitness

It's been a busy, busy month but I'm happy to report that good things have been happening in my kitchen and with my workouts!!

Food

I was super stoked to pick up Kris Carr's new book, Crazy Sexy Kitchen. Kris and Chef Chad Sarno have put together an amazing selection of vegan recipes, both raw and cooked with lots of gluten free, soy free and kid free options. I've been inspired with some refreshing new green juice combinations and have had a lot of fun making some delicious new recipes including bok choy with lemon tahini sauce, mango & coconut millet 

and a root veggie & chickpea tagine. I've got my eye on some kale salads I really want to try and a scrumptious looking polenta with tomato sauce. The book is beautifully laid out and I find Kris' writing style enchanting. I adore it. 

Also - why have I never roasted chickpeas until Monday night?! If you just read that last line and realize that you too have never roasted chickpeas, then I beg you to change that. And quickly. My sweet friend Laura (of 6th grade BFF fame) posted about this Smitten Kitchen soup on Monday, and considering I had all the ingredients in my house (save for a full giant bag of carrots) I knew I had to make it. 

everything tastes better in an owl bowl

The soup on its own is quite nice, but the tahini and roasted chickpeas take it over the edge into spectacular territory. It's an easy weekday night dinner, perfect for our chilly Toronto temperatures and I suggest you make a double batch of the chickpeas because you'll find yourself having them as a snack while you blog rather than saving them for leftover soup. 

Fitness

I'm on week two of Insanity and I have to say that I'm enjoying it. I did not barf during the Fit Test (as two people told me they did) and I'm already feeling stronger and leaner. I've buddy-ed up with my friend Amanda (who was in Breadwinner with me) and we've been motivating one another through silly/awesome texts and Facebook messages. I definitely end up a sweaty mess after Shaun T's crazy workouts, but I think it's going to be worth it. And thanks to Amanda, I'm still smiling!! 

I've downloaded the (free!!) My Fitness Pal app on my iphone and I'm kinda loving it. I still haven't weighed myself (it's been almost a year?!) and don't really intend to, but I love having a way to keep track of the food I've eaten, keep an eye on how much protein I'm consuming and track my workouts. It's super motivating to add in my Insanity workouts with their calorie burn!! 

I also love having friends on there to be inspired and motivated by. If you're on it, feel free to add me!

I've been to the gym a few times for my favourite Pump class and also tried a crazy spin class at QuadSpin. You can feel the January energy everywhere and while I sometimes get annoyed with the crowds, it's encouraging to see so many people working so hard. We all just need to dig deeper (as Shaun T would say) and keep up the good work! 

2013 So Far

We're a little more than a week into 2013 and so far I'm liking this new year...

• I am following the intentions I set at the end of 2012 and also having fun working on my January goals.
• While I simply attended last year, this year I've agreed to be auctioned off for charity.
• The cool folks at Beach Body Canada have sent me Insanity to check out and I'm starting this weekend. Two people have told me that they've barfed following the fit test. I'm thrilled. 
• I've been reading some inspiring posts about 2013 and feel good about what's ahead... 
• I did a photo shoot for an upcoming show/project that I can't wait to share with you. 

MJS Photography

MJS Photography

It's going to be a pretty awesome and inspiring and emotional time here on the blog and in my life in February. #lifeissweet is on its way and some pretty incredible people are involved. Details are coming!!

My favourite quote of the moment:


“Life will break you. Nobody can protect you from that, and living alone won't either, for solitude will also break you with its yearning. You have to love. You have to feel. It is the reason you are here on earth. You are here to risk your heart. You are here to be swallowed up. And when it happens that you are broken, or betrayed, or left, or hurt, or death brushes near, let yourself sit by an apple tree and listen to the apples falling all around you in heaps, wasting their sweetness. Tell yourself you tasted as many as you could.”

~Louise Erdrich

Goals for December

After a busy day of singing on Saturday, I enjoyed an incredibly relaxed day on Sunday which included watching Gross Point Blank on the couch, eating gluten free pancakes and sipping tea whilst writing in my journal

It's been nearly a year since I left Weight Watchers, but I often associate certain times of year with things I would do with my members. December is always a tough month for anyone trying to lose weight with so many social activities, tempting foods and booze popping up everywhere. I was always a big advocate of setting small, realistic goals for December to help stay on track and give everyone something positive to focus on amid the frenzy. 

So I decided to utilize my own advice. 

After writing them in my journal on Sunday night, I posted a list of some realistic goals to focus on in the month of December. I have to say, that so far things are going really well! I've already surpassed my goal of walking to work at least 3x/week and am drinking lots of water and eating mindfully. I did a great spin class last night and have some more workouts planned for the rest of the week. 

I know that the next few weeks are going to get even more insane, with lots of social gatherings, pot lucks and a performance, but I'm happy to have these goals to keep me in line! They're also nice things I can do to take care of myself. While it's only a 10 minute subway ride to work, taking the extra time to walk gives me a moment to breathe and clear my head. Self care is definitely a really good thing!

I feel awesome about having these goals for the month and look forward to continuing to work at them! I'm also really excited about some cool things I have planned for my workouts coming up. The awesome people at Beach Body are going to be sending me a couple of their programs to review! I've watched a few friends have some amazing results with their programs which has been really inspiring. I'm going to be starting with 10 Minute Trainer in December, and then in January I'm going to start Insanity. Not gonna lie, I'm mildly terrified for Insanity, but I feel like I'm up for the challenge. Shaun T seems like a pretty cool dude, but I know he's going to kick my ass. 

What are some of your goals for December?