5.26.2015

Body Beast Woman's Results Week 5

Week five of Body Beast is done and I feel great!!!

Woman's Body Beast Results


I kind of always thought that I would like this workout, but after finding out that Bonnie Ann was going to be arriving, I put Body Beast on hold - but now that she is here and I am doing the program I love every second of it!  I love love love the feeling of knowing that I am building up muscles and shredding through some fat reserves - Body Beast is leaning me out and I loooove it.

It has definitely taken some adjustment to get used to seeing the scale not drop drastically.  While it has gone down, it honestly hasn't dropped by much, which can often be a very frustrating thing to see.  While the scale hasn't been changing, though, my measurements are shrinking!  

This is proof positive to me that I am getting rid of fat and replacing it with muscle (a pound of muscle takes up less space in your body than a pound of fat does.  So, while they weight the same, replacing fat with muscle makes your measurements decrease!)

Week 5 of the program (week 2 of the Bulk Phase) was a great week for me!  I really got my nutrition dialed in better, though of course this is something I will always be working on improving!  I did notice that I was getting much more tired than I have recently been, so my nights often were earlier nights than I might have normally done - but that's okay!  With waking up at 5 or earlier to get my workout in, I definitely want to make sure I get enough sleep so I am rested and able to kick butt.

My goals for the next week of Body Beast are as follows:

- 110 ounces (at least) of water every.single.day - no exceptions!
- Lose at least one pound OR at least 2 inches.
- Complete every workout on the day it is assigned.

Those are my goals for next week - I will check in and let you know how I've done with that!  For now, though, I think it's time for some results!  The beginning measurements are just from the beginning of the Bulk Phase, so the differences listed below are from just 2 weeks!


I have said it before and I will say it again - I am pretty darn proud of these numbers!  They show that I am showing up, doing the work and getting the results to show for it - and who doesn't want that?!?

Until next time,


5.21.2015

This weekend makes it official

Summer is here!  Memorial Day weekend is the unofficial marker of summer and I am so glad to have summer finally rear it's beautiful head!

Here in Minnesota it feels like we've been playing a cat-and-mouse game with summer; each time we thought it was getting close it would run away for a week or so (lame!)  The past couple days, however, Bonnie Ann and I have been able to spend some time outside and the forecast is telling me that we'll be able to continue on with this - love it!!!

Summer brings it SO many things - baseball, campfires, beach days, school being out, amusement parks and the list could continue on - and on - and on - and on - and you probably get the picture now, right?  Another think that summer brings in?  Hot dogs, beer, cotton candy and cookouts (generally with not-so-healthy options).  But summer is the BEST time to eat healthy!  Farmer's markets are open, grilling is easy in the weather and everything is just so much fresher!



I get it, though.  (Believe, me, I do!)  Life gets busy and we like to indulge.  We go on vacation, we're invited to friends' houses and we just want to enjoy ourselves.  And why shouldn't we?!?  Days are long but the weeks fly by so quickly - but we should really put some effort into not throwing in the towel on our health and fitness!

To help facilitate that, I am introducing a brand-new style of challenge group!  My current groups are 60 days - but in Minnesota that's practically the entire summer!  #aintnobodygottimeforthat  This group will be different in more ways than just the length, though - let me list them!

- 30 days (okay, I had to start here, now I'm on to the other ways!)

- Customizable meal plans - I will provide the framework for a meal plan with awesome food options that are great for summer, easy on the pocketbook and tasty!  But if you don't like apples?  We can sub them out!  Peanut butter not your jam?  That's fine - we'll replace it!  I find that often the meal planning portion is the most difficult for my challengers, so for these 30 days I will be taking the guesswork completely out of it for you - and we'll talk about how I set them up so you feel totally comfortable with continuing on after the group!



- Bring your friends along (and earn prizes)! - Getting healthy by yourself is GREAT - but getting healthy with others is even better!  If you and a friend both sign up for this challenge you will each get a workout tank top as a welcome gift from me (because who doesn't want to rock new duds with their new bod??)



- Weekly Challenges - By joining this challenge group you are committing to really put yourself as a top priority for 30 days - 30 days!  You can absolutely do 30 days!  But I absolutely realize that some days get busier than others, especially in the summer!  So each Monday morning I will post that week's assignments so you know exactly what is coming up each day to make it easier to plan for!  None of these take long to complete and none of them are difficult, but knowing ahead of time can mean one less thing you have to anticipate!  Bonus??  At the end of each week there may just be a winner-winner-grilled chicken dinner!



This group will be so much fun and I can't wait for it to get started!  If you are interested in this group do not let it pass you by!  I will be limiting my enrollment to 10 people - so jump in quick (and if you have a friend who joins alongside you, remember that you will both get a tank top!)

So what's required?

I don't want to make this complicated as I know summer can get crazy, so the requirements are simple!

- You commit to doing a Beachbody workout program throughout the group.  Some are as short as 25 minutes a day so you absolutely can fit it in!

- You commit to following your meal plan.  This group is for people who want to get some results and want to be feeling fierce by the end of summer - and you can totally get there but you have to eat well!  Unless you're Michael Phelps or any other super-intense sports star, you're probably not going to be able to get away with eating anything you want, so by following your meal plan you will be allowing your results to shine through instead of sabotaging them (we've all been-there, done-that, right?)

- You commit to replacing one meal a day with Shakeology.  This is a full-on nutritious meal replacement shake and will help you get the results you're after!  Plus, it's easy - and tastes awesome!  I have a ton of recipes to share with the group for all the flavors and I think by the end of the group you won't be able to choose a favorite because you'll have so many!

- You commit to staying active in the group.

That's it!

The countdown to 30 days begins now - are you in???

Fill out the application form below and we can get started!!!


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Body Beast Week 4 Woman's Results

Body Beast week 4 is done and in the bag!  Now that I'm half way through week 5 I figured it was about time I catch up with my progress on the blog - so here I am :)

Woman's Results Body Beast


Have I said before that I love Body Beast?  If I haven't, I want you to know that I do!

When I look at the scale it is a bit disheartening, I will be honest.  We are so trained to base everything on our weight and even though I know better it can still be easy to get tripped up when the scale doesn't budge.  But I will stick to my guns and not let myself get disappointed because so many awesome things are happening outside of the scale that I can't help but be happy!

My arms are starting to feel less floppy and more lean, my core is tighter and stronger than it has been since before Bonnie Ann arrived and my squats have never been better - and this is all from Body Beast!

Week four marks the beginning of the "Bulk Phase" of Body Beast.  It switches to new "bulk" workouts, with the exception of Beast: Cardio and Beast: Abs that were also used in the Build phase.  (If I were doing the Huge Beast schedule instead of the Lean Beast schedule, Beast: Cardio would not be included in this phase.)

How about some results, huh?  It's probably time!


These results are just from the end of week 3 of the Build Phase to the end of week 4 (week 1 of Bulk Phase).  Not too shabby!  My mid section is definitely seeing the most progress - and I have absolutely no problem with that!!!

I'm excited to see what next week brings me!

And, as always, if you are interested in joining up with me to start (or continue!) a health-living journey, don't by shy!  Email me directly at ashleykrek@gmail.com or simply fill out the application below!

I'd love to help you get where you want to be!


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5.20.2015

Southwest Salad and Dressing

I have exactly ONE picture of this recipe - but if a picture is truly worth a thousand words, each of those words would be a synonym for yum!!!

This recipe has officially made it onto the "I could eat this everyday but will refrain myself so maybe twice a month instead" rotation - I love it!  There is something about cilantro and black beans that just makes me smile!

Southwest Salad

As usual with recipes I share, you could definitely tweak this one and make it your own - but I would love to hear what you think of it and how you change it up!!!

Southwest Salad Dressing

I put these one two separate images because you could easily make the dressing as a veggie dip (it's not too runny of a dressing, but if you wanted to thicken it up you could cut down on the milk) or make the salad without using this dressing.  But my vote?  Together is the way to go!!!

Southwest Salad

What do you think?  Does this seem like something you'd like?



5.12.2015

Butterbeer Shakeology

Let me start this by saying HOLY BUCKETS!!!

I am a fan of a LOT of things and Harry Potter is right near the top of that list.  A couple years ago I was able to go to Harry Potter World in Florida and I sampled one (or two) glasses of Butterbeer.  I have wanted to re-create this so many times but I try and avoid soda, so I was kind of stuck.  Until last week when I was in the grocery store and I saw something I had never noticed before - root beer extract!  Perhaps I should have known about this already, but I didn't, so it was like my mind was blown open to all the Butterbeer possibilities ahead of me.  I might be a bit too excited about this, but really I don't think I am - that's how good this is!

Butterbeer Shakeology

I'm pretty sure I'll be making this at least weekly for the rest of forever - just sayin!  Drinking it will allow me to continue my pop avoidance, indulge in a little Harry Potter-inspired goodness and get all the nutrition that is offered in Shakeology!  Win-win-win!  That's a lot of winning! 

So how do we go about making Butterbeer Shakeology?  It's actually super simple!

Butterbeer Shakeology

I normally don't use such a fancy glass for my Shakeology as it's more of a grab-and-go type of meal, but when I made this for the first time I just couldn't resist putting it in a frosty mug and savoring it!  

Would you like to try this?  I'd love to hear what you think of it!

If you would like to, but don't already have Shakeology, I can help you out!  There are individual packets available for purchase along the right-hand side of this blog (if you're looking at this post on your phone, scroll to the bottom and click to see the full web version!).  I definitely recommend trying this out - it's just so good!  

If you think you're ready to commit to not only trying out Butterbeer Shakeology but also to spending a bit of time focused on your own health and fitness goals, comment below or email me directly at ashleykrek@gmail.com.  I would love to chat with  you about the role Shakeology and fitness can play in getting you to the healthiest version of you possible.


5.11.2015

Body Beast Block 1 Results

Welp, three weeks are already in the bag with Body Beast!!!  On Saturday morning I finished Build: Back & Bis and with that I had finished the entire Build section of Body Beast.  On Sunday I had a bit of a lie-in before 8 am Mass and after church I did my first Bulk-phase workout: Chest.  It was great and I could tell how much stronger I had become in the three weeks of the Build program.  But before I get on a Bulk tangent, let's get to some results for the Build phase!

Woman's Body Beast Results


My pictures don't show much of a change (but, of course, they don't tell the whole story), my weight and measurements haven't drastically changed (but they have changed!) and I still have a long ways to go on this Body Beast journey.  What I know without an absolute doubt, though?  I have changed.  I am stronger, I feel better, I have more energy and my posture has improved!  All those things make the number on the scale matter little to me - there are so many more important things to worry about!


In the pictures above I see that my stomach is starting to flatten back out a bit.  I can tell just by looking at the pictures that my posture is better, too - and that's always a good thing!


Whoo hoo!!  I love these numbers!  The red numbers on the right show the difference since the beginning of the program - but that first week I clearly had some gains instead of losses, so if I had calculated from that week then my losses would be larger!  And to think - this is just the beginning of the story :)

The pictures, measurements and scale still tell part of the story, and I have big hopes for what the remainder of this program (the Bulk and Beast phases) will do for me!  After writing this blog post (which I'm doing on Sunday afternoon) I will immediately be working on my meal plan for the coming week.  I will be incorporating aspects of clean eating, the Body Beast meal planning book and the 21 Day Fix - it'll be yummy!  The more control of my eating I have the more results I see, so I'm going to rein in the food for the next five weeks and see what I can do!

I'll be sharing my meal plan later this week - be sure to check back for it!  In the meantime, if you are curious about this program (which happens to be on sale for the month of May!) or how I, as a Team Beachbody coach, can help support and help you as you tackle your own health & fitness journey, please reach out by commenting below or emailing me at ashleykrek@gmail.com.  I am here to help you get the body you've always wanted!





5.08.2015

Spinach & Cheese Frittata

Cheese Frittata


There are a lot of things in life I love.  Of course my family, my faith, my health - all those are a given.  What else do I love?  Harry Potter.  Frontage Roads (I love them, I don't really know why, but I do!)  The band Rooney.  The joy that comes with finding the PERFECT pen (but not the sadness that comes when I realize I have lost the perfect pen).  And frittatas.  I am fairly certain I could live for quite a while eating only frittatas (well, and my Shakeology.)  On those two things alone I could build a very satisfying meal plan.  I abstain from doing so because apparently we're supposed to have diversity in our diet, but I do make a point to make frittatas regularly for dinner, lunch, breakfast - whenever!

Frittatas are basically a crustless egg quiche with veggies, cheese and meat mixed in and all baked together.  Sounds like a perfect meal to me!

Spinach Frittata

This particular recipe doesn't use meat in it, but if you want to add something in you definitely could!  For any 21 Day Fixers out there, this could definitely be used to check off a couple reds.  You already have the red from the eggs, but throw some meat in and you can have a couple gone for the day!  If you're interested in the 21 Day Fix, you can read more about it here!

This is an easy, quick, tasty and healthy meal for anyone to make no matter what program you are following!  When I first made this I was right in the beginning of Body Beast, but I know I'll be making it long after I've completed that program and started new ones up.  So here's the recipe!

Spinach Cheese Frittata

My favorite recipes are always things that don't use simple, limited ingredients - I want something that is quick, easy, healthy and tasty - and this is all of those things!  This is a VERY customizable recipe - you can add in anything you like!

Spinach Frittata



Spinach Cheese Crustless Quiche


I'd love to hear what you think after you try it!



  

5.05.2015

Challenge Yourself with Body Beast

Happy Tuesday!

Was anyone else's social media full of Star Wars mentions yesterday?  I'll be honest, it took me until about noon to realize that everyone saying "May the fourth be with you" was doing a word play on the fact that it was May 4th.  But, hey - at least I finally did!  Better late than never, I suppose :-)

From talk of the fourth to talk of force!  Let's do it!  (Nice segway, right??)

As I had mentioned yesterday when I shared my progress after week 2 of Body Beast, we have the Body Beast program on sale this month!  If you have ever contemplated trying out this program, now would be the absolute perfect time to do so (who doesn't like saving money, right?!?)

I have honestly enjoyed every workout in the Body Beast program thus far, and I am really excited to see the changes that will happen over the next couple of months with it.  One of my biggest goals has always been to be able to knock out a push-up (or twenty) and I have never really been able to do it.  Even with working out, losing weight and eating healthy I never had the arm strength to become a successful push-uper.  I have a sneaking suspicion that that is all about to change though!

Anyone who decides to jump in and commit to the Body Beast challenge pack will not only be saving money and getting an incredible program, they will also be gaining free admission to my June 1 challenge group!  All the details as well as an application are below - I can't wait to help you get started on changing your life!



What is Body Beast?

Body Beast is a weight-lifting program that is separated into three blocks to help you get the best and biggest results possible!  The first block is Build - this is the foundation block. The second block is Bulk and the 3rd is Beast.  There are two different workout programs you can follow.  The Beast program is for someone who wants to get seriously ripped and shredded.  The Lean program (which is what I am doing) is for people who want to gain strength but also lose weight.  Both the Lean and the Beast programs are separated into the 3 blocks, they are just different in the sequence and frequency of the various Body Beast workouts.

There are 12 workouts that come with the standard program, but when you order through a coach you get extras!


What is a Challenge Group?

A challenge group is a closed online support group I, as a coach, run.  It will run for 60 days and it is set up to help each participant get the best results possible out of their program.  There are so many options out there for losing weight and getting healthy, but a lot of them aren't in fact good for you!  They only focus on dropping weight quickly and not making a life-long change.  Challenge Groups are designed to help you create a healthy, long-lasting and proactive plan of attack for your health & fitness goals.  

My goal as a coach is to help you set goals, make a game plan, learn how to implement it and then kick your goals to the curb as you blow past them!!!  To help do this I will post in the group each day and everyone will respond and participate.  This keeps each of us tuned in and invested in our transformation - which will lead to us having better results and enjoying the process as well!

What are the Requirements?

To join a challenge group is simple!  If you can commit to focusing on yourself, your health, fitness and nutrition for 60 days then you are half way there!  Every participant in a challenge group will be doing a Beachbody workout (and there are a ton to choose from, including Body Beast! I can help you choose the best one for you to start with!)  as well as replacing one meal a day with Shakeology (chocolate, vanilla, strawberry oh my!)  I ask that everyone commit to these two things as well as staying active in the group - and that's it!

You can workout at home, not have to get yourself to a gym or find daycare for the kids.  You can make one of your meals in less than five minutes and this will be the healthiest meal of the day.  You get to have fun, share recipes, motivation and support - it becomes a mini family for the duration of the group and it can really change lives (it changed mine!)

How Do I Get Started?

Does this all sound interesting but you're not quite sure if you can commit?  Would you like more information or would you simply like to chat about it?  I'm here for you!  All you have to do is fill out the application below.  I will be in touch within 24 hours to chat about your goals, your previous struggles and we can figure out whether a challenge group would be a good fit for you.  At the end of the day, my goal as a coach is to help people get healthier, more confident and more excited about life in general.  If that sounds good to you, I'd love to chat with you!








5.04.2015

Body Beast Week 2 Woman's Results

Whoo-wee - I made it through week 2 of Body Beast!  I had a bit of a mishap on day 7, but that has already been made up for and I am not planning on allowing it to happen again!  All's well that ends well, though, and I'm a happy camper at the moment.

My second week of Body Beast looked like this:


Well, Saturday was a bit of a pickle for me.  Bonnie decided not to sleep well on Friday night so my 530 am wake-up call simply didn't happen, and although I had brought my weights, shoes and workout with me out of town I simply didn't get it done.  (Shame on me!)  But this week I WILL get my workouts back on the correct schedule - mark my words!  If I don't you have my absolute permission to call me out on it - but it ain't gonna happen!

Besides Saturday, though, I had a great week with Body Beast!  I can definitely feel myself getting stronger in my arms, legs and core - and I love that feeling.  When I go to do push-ups, squats or ab work I can seriously feel the muscles that are already there start to get primed up and I LOVE feeling strong!  

Tuesday's Beast: Abs includes a specific workout called Beast Abs and let me just say this - I have never experienced a better ab workout than this exercise.  It is difficult but it is also fun - I think so far it is my favorite of all the exercises in all the Body Beast workouts.  Let's see if that stays the case as I continue on!

I'm now going into week 3 of Body Beast, and the Lean Beast workout is set up in three blocks - Block 1 is the Build block, Block 2 is Bulk and Block 3 is Beast.  When I'm done with Week 3 I will be moving on to the Bulk Block - pretty darn exciting!

Enough with all the jabber, though, right?  I think it's time for results!

Woman's Body Beast Results


Last week I had actually ended up going up a bit in weight - but not this week!  Not only did I lose all the weight I had gained, I even went a bit under my starting point.  I have absolutely no problem with this!  I went into Body Beast with the mindset that the scale wouldn't get me down.  As it is a weightlifting and strength workout, I knew that I would be gaining muscle and, as such, could also see the scale go up rather than down.  But the scale going down isn't a bad thing!


Now I am on to week three and I can't wait to see these numbers continue to change - but more importantly I can't wait to see how GREAT I will feel over the next several weeks! 

Would you like to join me in this Body Beast journey?  I have a new challenge group starting in the beginning of July and I would love to have you join me!  Even better?  This month, May 2015, Beachbody has a special going on for Body Beast - it's on sale!!!  This is not often on sale and it is an incredible deal.  By purchasing the on-sale Body Beast challenge pack you would get the entire workout program, free admission to the challenge group (an online group for support, motivation and help on your health and fitness journey that I will run for 60 days) as well as your first month of Shakeology - all for a $80 savings!  That's a LOT of dough!

I will be posting more about this group tomorrow, but if you'd like to get your name in first (no more than 10 people will be accepted!) fill in the application below!  I will be in touch within 24 hours of hearing from you and we can get you on your way to awesome results!!!