PiYo 60 Day Challenge

For the last 4 weeks I have started my next step toward my fitness journey and working toward my 2014 transformation by taking part in the PiYo Challenge. It's the newest workout by Chalene Johnson (creator of Turbo Fire & Chalene Extreme).  I have done several different workouts in the past but hadn't done one that really focused on increasing my flexibility and strength at the same time.

Here are just a few of the pictures from some of the workouts.  In just a little over 4 weeks I am already feeling increased strength in my core (abs, back and glutes) as well as improved flexibility especially in my hamstrings and I feel like my overall posture has improved.

Lunges

Downward Dog- stretching that leg to the ceiling

Crouching Press- ups

One of my favorite stretches

Downward Dog

What makes PiYo unique?
Benefits of Pilates, yoga, and cardio—all in one!

It's an authentic, incredibly effective body-transformation program that combines Pilates- and yoga-inspired moves, all set to a faster pace, so you get your strength, flexibility, and cardio all in each workout. PiYo delivers the long, lean muscles and flat, toned abs of Pilates, a firm butt and strong arms like you'd get from yoga, and the weight-loss benefits of fat-burning cardio. The workouts take just 25–45 minutes each!

No weights. No jumps. Just hardcore results.

• You'll get the results of an extreme program without weights or jumps. You won't have to do the kinds of high-impact moves that can cause joint strain.  Ideal for any age, body type, or fitness level.
• Everyone—no matter what their fitness level—will lean out and tone up with PiYo. Beginners can follow the modifications demonstrated, and even super-fit athletes can use it to improve core strength and flexibility through the targeted Pilates- and yoga-inspired moves.

I'm loving the results I'm seeing in such a little amount of time that I can't wait to see what the end results will be.  If you would like to find out how you can be part of my next Challenge Group click this link or you can message me

Heather Meloy's Blog: 3 Day Refresh

Heather Meloy's Blog: 3 Day Refresh

3 Day Refresh

The 3-Day Refresh is definitely a plateau buster. I can’t believe the changes that occurred in just 3 days.  I've been working out regularly and trying to eat healthy but felt like I had hit a wall so decided to try out this 3 Day Refresh to give myself a boost.  It is just what I needed.  I feel revived and have a refreshed focus on clean healthy eating

In 3 days I lost 3.4 pounds, 1 3/4 inches off my waist, 1 inch off my hips, quads and calves and have never felt so good this quickly.   

Why Refresh?

• You need a clean break from a period of unhealthy eating.

• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 

• You want to jump-start healthy eating habits for a new workout program. 

• You want to quickly lose a few pounds for an upcoming event. 

• You've never been a healthy eater, but are ready to kick-start better nutrition for the first time.

• You want your clothes to fit better. 

• You want more energy. 

• You love food and want to be satisfied while you lose weight and get healthier.

• You've tried liquid fasts or other fad diets and they simply don’t work.

I had no idea it would be this easy to get back on the healthy-eating wagon. Thanks 3-Day Refresh! I’m doing it again next month. Who’s up for a new 3-day challenge? Message Me for more information or if you would like to join me

You Can't Out Train A Bad Diet

The important thing to remember when working to reach any fitness and weight loss goal is that in order to see the best results you need to focus on your nutrition.  A good fitness plan is 80% nutrition and 20% Fitness.  You can workout 7 days a week but without changing your way of eating and chances are you won't see the results you are looking for.  This has been one of the most challenging changes I have had to make in my transformation.  I workout 5-6 days a week and have been doing so consistently for the last 2+ years.  Initially I started seeing changes with my workouts alone but quickly found out that I would also need to change what I was eating and how I was eating before I really started to see the results I was looking for. Things I've learned.....

Don't Skip Breakfast

I was never much of a breakfast person.  If it wasn't something I could grab and eat in my car on my way to work then I wouldn't eat, which typically meant most mornings I didn't eat.  I would go until lunch before I would eat anything.  I quickly learned that I was missing out on the most important meal of the day.  Starting each day off with a good nutritious breakfast is a great way to give your metabolism a boost, give you the energy you need to get through your morning and eating breakfast can lead you to make healthier choices throughout your day.  I now start every morning with my daily dose of dense nutrition Shakeology.

Drink Plenty of water
It is recommended to drink 1/2 your weight in oz per day.  So if you are 150 lbs it would be recommended for you to drink 75 oz. of water a day.  This is another area I was lacking in.  I would be sure to get my cup of coffee in the morning but would fail at drinking much of anything else the rest of the day.  I now carry a bottle of water with me where ever I go as a reminder to drink it through the day.  I keep it with me on my desk at work, in my car and where ever else I might go.

Eat a Well Balanced Diet

Be sure to eat a diet that consists of whole grains; fruit and vegetables, healthy fats such as olive oil, avocado, coconut oil, almond butter, hummus etc., lean proteins, avoid processed foods and eliminate soda.

Eat 5-6 small meals a day

Some of the benefits of eating 5 to 6 small meals per day including increasing your energy levels, accelerate muscle growth, and speed up your metabolism without storing fat.  You can break the calories down by staying around 300 calories for you main meals of breakfast, lunch and dinner and then choosing healthy snacks that are 100-200 calories.

Healthy snacks can include: almonds, apples with peanut butter or PB2 ; fresh berries with plain low-fat Greek yogurt, plain low-fat green yogurt with 1 tbsp 100% pure maple syrup, veggies with hummus and cheese just to name a few.

Below are some of my favorites that I like to take with me to work to get me through my afternoons.  This helps to give me a boost for my after work workouts.  I usually eat dinner later and need something to keep me going.

Apples & PB2

Water Greek Yogurt and Berries

Mixed berries Greek Yogurt and Flax seed

Carrots and Hummus

 


















To see the best results you have improve your nutrition.  This is just as important as increasing your fitness level.  Looking at where to start message me and I a can help.  I will be starting monthly clean eating/ healthy eating challenge groups starting in September.

August Challenge Group

In July of 2013 I decided to take part in the newest program by Shaun T and joined a Challenge Group for T 25. This was the first program I successfully finished start to finish and I got great results.

What is FOCUS T25? 

• In-home workouts designed to deliver an hour’s results in just 25 minutes a day.
• The latest creation by fitness expert and former track star Shaun T—who brought the world INSANITY®. 
• Fast-paced routines that are jam-packed with dynamic, hi-intensity moves designed for maximum efficiency and effectiveness.

I had such great results with this program

 

I am looking for several individuals who are ready to take that next step toward achieving their fitness goals to join my upcoming T25 Challenge Group. This group will be starting the beginning of September and the spots will fill up fast. It's only 25 minutes per day, can't beat that! For more details message me!

352 Fit Club Presents T-25 Total Body Circuit

Great workout tonight with 352 Fit Club.  We did T-25 TOTAL BODY CIRCUIT.  Such a great workout with such a great group!  All it took was 25 minutes!  Everyone "did their best forgetting the rest"  and NAILED IT!

We meet every Tuesday Evening @ 7 pm for FREE workouts from the collection of Beachbody workouts.  352 Fit Club is ran by a group of Beachbody coaches who have the passion to help people meet their fitness and wellness goals to improve their overall health and end the trend of obesity.  We host this workout 1 night a week to get people together with the support of others to workout but to then encourage continued physical fitness during the other 6 days.  For more information you can message me.

For more information on how you can be part of my next Online Challenge Group for T-25 click here

Heather Meloy's Blog: Healthy Lunch Ideas as We Start New School Year

Heather Meloy's Blog: Healthy Lunch Ideas as We Start New School Year

Healthy Lunch Ideas as We Start New School Year

 

 Well it's that time of year again. School starts this Wednesday for my kids, which not only means getting back to the routine of homework and earlier bed times but the undaunting task of packing lunches.  It's not just the task of packing lunches but packing healthy lunches for the kids.  I've always tried to assure they had good healthy lunches but as a working mom with a busy schedule it was not always easy to pack the healthiest of meals out of convenience.  My kids were never big on the school lunches as the majority of what they served is processed and not the best options.   So this year I'm on a mission to add some variety (aside from the simple PB & J sandwiches) healthy options for the kids so that I can insure they are eating healthy and enjoying what is in their lunches.

I found this guide that can help as packing lunches to assure the kids are getting something from each of the food groups:

My kids love lunchables & as an alternative I found these handy containers that I will be getting to make our own "lunchables" a little healthier version but either way I love the compartments in these containers:

Our biggest challenge is trying think of healthy ideas to send in their lunches while adding variety so they aren't BORING....

Some simple ideas:

Turkey wraps on whole wheat tortillas, add a little lettuce, cucumber, matchstix carrots (a great way to get to eat their veggies)

Peanut butter banana wrap- taking a whole wheat tortilla spread some natural peanut butter over it, slice up a banana and roll it up.  You can slice into two halves or little pinwheel shapes.

One of my kids favorite lunchables is the pizza one.  This could be easily recreated with a little pita bread some pizza sauce in one of the compartments and a little shredded cheese.

Love this idea of sandwich Kabob, pre-making jello the night before so it settles in the container for the next days lunch (my kids will love this)

Snack ideas can include:

• pretzels
• fresh veggies cut up with either hummus or ranch dressing
• fresh fruit- cut up
• greek yogurt with fresh berries
• apples slices with peanut butter
• cheese sticks
• yogurt shakes
• goldfish crackers
• trail mix (make your own raisins peanuts, cashews, M & M's)
• popcorn

The key is to add variety and maybe a little creativity as you pack these lunches and the kids will enjoy. Have the kids get involved by coming up with healthy choices and even helping to pack their own lunches. These are some ideas to get you started.  Be sure to check back because as the school year progresses I'll be adding more ideas and photos.