9 Week Control Freak - NEW PROGRAM LAUNCH!

 

9 WEEK CONTROL FREAK – YOU ARE IN CONTROL OF YOUR FITNESS & NUTRITION

Autumn’s new 9-week program is flipping the switch on what being a “control freak” really means and making it a GOOD thing! 

In this program, the only person in control of you is YOU. During 9 Week Control Freak, it’s not Autumn that’s in control, it’s YOU learning to be in control of your nutrition, your workouts, your sleep, and your health & happiness!

But I think what’s making me most excited about the launch of this program is the timing. 9 Week Control Freak is launching at the beginning of the new year, and there’s always a new powerful energy that comes with new! I have this feeling that 2021 is going to be our comeback year after 2020, and this is the perfect program to get it started!

Let’s take a look… 

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WHAT IS 9 WEEK CONTROL FREAK?

9 Week Control Freak is a 5-day/week fitness program, and it’s the first from Beachbody to feature something they’re calling “DCT-T” workouts (density training, strength complexes, and tabata training). Along with 3 DCT-T workouts each week, there will also be 1 day of total-body toning, and 1 cardio & core focused workouts.

I had a chance to sample these during our virtual Summit workout and IT. WAS. AMAZING. Such an awesome workout that pushed you, but you can take it at your own pace, so they’re 100% accessible no matter what your current fitness level is! 

Along with new, unique workouts, there’s a strong focus on nutrition, but here’s the great part — the meal plan is up to you! I’ll touch on that more below… but first, let’s talk more about the workouts! 

THE WORKOUTS

Since the DCT-T workouts are something new in the program, let’s start with there…

WHAT IS DENSITY TRAINING?

Here’s a straightforward description I found; density training is a type of workout where you complete more reps of an exercise in less time over the course of multiple weeks (or month). But the goal is to complete each rep with perfect form.

WHAT ARE STRENGTH COMPLEXES?

Complexes are where you will complete multiple exercises in a row without stopping or setting down your weights. 

AND FINALLY… WHAT ARE TABATAS? 

Tabatas are basically a form of HIIT (high-intensity interval training), but with higher intensity and more specific interval timing. (20 seconds of work, 10 seconds of rest).

I can’t tell you much about the total-body toning or cardio/core workouts yet, but if you’ve done any of Autumn’s workouts in the past, you know they’re going to be GOOD!

TIME COMMITMENT

This 9-week program is broken down into 3 different 3-week phases. But each phase is similar when it comes to how long you’ll be working out:

• 9 weeks long
• 5 days/week
• 20-30 min/day

The shorter workouts make it EASY to fit into your schedule. I know many people loved Autumn’s last program, 80 Day Obsession, but those hour-long workouts were just too much. If that was you, you’re going to LOVE this one!

9 WEEK CONTROL FREAK EQUIPMENT

What equipment will you need? If you’ve done any of our programs, you’ll likely already have the weights that you need to get going with 9 Week Control Freak. And if you’ve completed Transform :20 you’ll have the step as well. But there are a couple of new pieces of equipment…

• Light, medium, & heavy weights
• Step
• Control track with resistance bands
• Core ball

What is the control track? It’s a door attachment designed to be used with resistance bands! (You can get a glimpse of how it works in the video above!) 

THE MEAL PLAN

So, what kind of meal plan are we looking at for 9 Week Control Freak? Actually, you’ve got a couple of options! 

Option 1 (Recommended): Ultimate Portion Fix

Autumn designed this program using the simple portion control containers, that’s 100% customizable to YOU and YOUR goals. And it’s crazy flexible! Plus, Autumn will actually be walking us through this program every step of the way for all nine weeks!

Learn More About UPF

Option 2: 2B Mindset

The 2nd option you have is to follow the mindfulness-based nutrition program, 2B Mindset. This program is all about changing your mindset surrounding food — if you struggle with emotional eating this is definitely the program for you.

Learn More About 2B Mindset

Both of these programs have their benefits, though, and it can be really hard to choose which is right for you, but there’s some good news — when 9 Week Control Freak launches, the Challenge Packs will include digital access to BOTH nutrition programs — that is an insane deal!! 

9 WEEK CONTROL FREAK RESULTS

The Coach Test Group wrapped up the program recently! Check out their results below. (Click on each image to enlarge!)

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INTERESTED IN TRYING 9 WEEK CONTROL FREAK?

The program will be launching in December 2020. Interested in trying it alongside me or just want a little more info when more is available? Fill out the form below and I’ll get in touch with you!

TRY 9 WEEK CONTROL FREAK

{Podcasts I'm loving}

 

Guess what?!?! I don't listen to music when I run!

I know, must people do pumped up songs to help them push through. I've found I love podcasts. They cause me to think and to grow and almost help me forget I'm running (sometimes...hahaha).

So today, I wanted to share with you some of my favorite podcasts.

1. Happy Hour with Jamie Ivey - I love Jamies Podcast. She talks on hard issues that are relevant to our daily life and points us back to Jesus.

2. Straight Up with Trent Shelton - Former NFL football player. tells you how it is. Great for motivation.

3. That Sounds Fun - Annie and her guests will make you laugh. She also talks about hard issues and points to Jesus. I love her Enneasummer series. 

4. SHE podcast - Jordan covers actionable advice on cultivating healthy relationships, creating a successful brand and business, embracing body positivity, improving money management, and empowering your faith – all wrapped up with tailorable, tangible takeaways.

5. Risen Motherhood - Encourages, equips, and and challenge moms to bring the gospel to their everyday lives.

6. Journey Women - Hunter along with Christian leaders about gracefully navigating the seasons and challenges we face on our journeys to glorify God.

7. Daily Grace Co - Is all about equipping and encouraging women to seek God in His word.

8. Made for This - Short. Fun. Truth. Real conversation about the struggles about the struggles we are facing and the God that sets us free.

9. Grove Podcast - is designed to encourage women to become ROOTED in the unfailing Word of God, to choose to FLOURISH where we’re planted, to walk in FREEDOM in Christ and truly live, and to offer our lives as SHADE to the people who intersect our paths in our city. 

10. Real Marriage - the good, the bad, the ugly. The Driscoll's talk about all things marriage.

Now for the business podcasts.

1. Craig Groeschel Leadership Podcast - Craig teaches you to categorize every task into tiers that make you more efficient and effective.

2. Christy Wright Show - Will fire you up to break through what's holding you back, inspire you to create a life you’re proud of, and help you build confidence in yourself and the God who created you.

3. The Jennifer Allwood Show - Listen in for business strategies and interviews with small business experts to help you build a business and a life that you love.

4. Stop the Hey Girl - Kayla Ybanez is an Instagram and Business strategist for online coaches who want to build their business without using age-old strategies like icky "Hey Girl" cold messages!

5. My Vertical Upline - This weekly podcast will give you the mindset, strategies, and skills you need to build the network marketing business of your dreams.

6. Lead Stories - Co hosts and executive producers Jo Saxton and Stephanie Williams O'Brien tell tales of leadership and life with the aim to encourage, equip and empower. 

7. 6 Figure Influencer -  learn the tips, tricks and ways to step into your own version of the 6 Figure Influencer.

What about you? What are some of your favorite podcasts to listen to whether running, driving, doing household tasks?

5k Training Plan - {30 Day Breakaway}

 I know, I’m sure most of y’all are thinking, “I hate running,” Like, a strong NO on that! If you've been around here for a while, you know I love running!!! I've been running since I was 12. BUT, I know it isn't easy...but there are sooo many benefits. 

30 Day Breakaway is a running program designed for those who already love it AND those who “think” they hate it, which is why I’m SO excited about it!

I’m looking forward to helping more people rediscover running (or try it for the first time!) and fall in love with it just like I did!

Something about running just makes me feel so free! It helps clear my head like nothing else. Plus I have found once you get consistent with it (like this program will help you do!) you will not only drop inches faster, you’ll feel better too!

And, no matter where you’re at now, by Day 30 you’ll be able to run a full 5K without second-guessing yourself! 

You may have heard of, or even tried, a “Couch to 5K” running plan, but there’s something that sets 30 Day Breakaway apart — it combines running and resistance training!

See what it’s all about… 

WHAT IS 30 DAY BREAKAWAY?

30 Day Breakaway is a unique 5K training program that incorporates resistance training (aka strength training) and running! And it’s the FIRST Beachbody program designed to be taken outside and away from the screen.

And this program is designed to be taken at your pace, so whether you already love running or totally hate it, it will work for YOU! For those of you that hate running, you will start slow and build a solid foundation. For those that already love running and workout regularly, you will simply take it up a notch in both areas!

THE WORKOUTS

Each day you’ll either run (or walk, or jog — remember, it’s at your pace), or you’ll do a resistance training workout, OR you’ll complete both! I know, it sounds like a lot, but don’t worry, even on days when you’re doing both resistance training and running, you’ll still only spend a max of 40 minutes each day — this program is designed to fit into your busy schedule!

And you’ve got TWO EXTRA calendar options:

1. The Advanced Runners Calendar is designed for those of you that already love running and simply with to up your game!
2. The Time Crunch Calander is made for those that need to finish their workout in even less time — this lets you choose from either a run or lifting routine for the day! 

WHAT ARE THE RESISTANCE TRAINING WORKOUTS LIKE?

The resistance training workouts are exactly what you’ve come to expect from Beachbody — amazing, easy-to-follow workouts that are quick and effective! In each resistance workout, you’ll either focus on total-body exercises or dial-in on one specific area of the body.

These workouts and will help increase your endurance (essential for runners!), burn fat more quickly, sculpt muscle, and even help you run faster!

WHAT CAN YOU EXPECT ON YOUR RUN?

Like most 5K training plans, 30 Day Breakaway uses interval run training, which pushes you for short bursts of time. But that doesn’t mean you’ll be sprinting — you choose a level that works for you, that could mean a brisk walk, slow jog, or a steady run!

No matter where you’re at, you’ll listen to trainer Idalis Velazquez guide you through each run! 

You can choose to take your run outdoors or stay inside and use a treadmill. And you’ve got the option to choose from audio OR video, so if you’re running indoors you can watch and follow along through gorgeous landscapes. (Have you see the pictures from this program? I’d LOVE to run there! Check them out below!)

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There’s even a “Rainy Day Cardio” routine you can swap out for days when you can run outdoors! 

TIME COMMITMENT

30 Day Breakaway is made to fit into your schedule and be done on your time.

• 30 days
• 6 days/week
• 30–40 minutes/day

And if you choose to follow the Time Crunch Calander, each workout is just 30 minutes or less!

EQUIPMENT FOR 30 DAY BREAKAWAY

The first thing I recommend you invest in is a comfortable pair of running shoes — you really get what you pay for when it comes to a good pair of running shoes. And I’m telling you, the right pair of shoes will make such a huge difference in how you feel.

My favorite brand when it comes to running shoes is Brooks… they seriously feel like you’re running on a cushion! SO COMFORTABLE!

So, toss those worn-out sneakers and treat yourself to some new shoes!

What else will you need?

• A set of light, medium, & heavy dumbbells
• Beachbody Resistance Loops
• A foam roller
• Running shoes (yeah, I know I mentioned this, but it’s so important!)

THE MEAL PLAN

If you’ve never been much of a runner, you might be surprised to see how many calories you’ll be burning with this program. And that’s why nutrition is SO important, if you’re accidentally under-eating your body won’t be fueled properly to push through and make it to the end feeling strong! But, of course, you don’t want to over-eat either. 

So, choosing from one of the plans below will help keep you on track! 

Option 1: Ultimate Portion Fix

This program uses convenient portion containers to help you build your meals and ensure you’re getting the right amount of each food group! Along with tips and tricks and loads of great information, it’s also 100% customizable for your goals! If you do better with guidelines and rules to follow to keep you on track, this program is right up your alley. 

Learn More About UPF Here

Option 2: 2B Mindset

2B Mindset is a different type of meal plan that doesn’t just teach you how to eat, but helps you change your relationship with food! If you struggle with emotional eating or want ultimate flexibility in your meal planning, this is the program for you. 

Learn More About 2B Mindset Here

But the great news is that access to BOTH of these nutrition plans will be included in 30 Day Breakaway Challenge Packs!

READY TO RUN A 5K & TRY 30 DAY BREAKAWAY?!

You can access this program as soon as October 5th! It’s the perfect way to head into the holiday season, enjoy the amazing Fall weather, and feel GREAT.  In fact, our group will be ending Thanksgiving Weekend, so we will end with a GROUP Virtual 5k TURKEY TROT! How cool is that ?! Who’s with me?!

Fill out the form below and I’ll get in touch with you! 

{Summer is Coming}

Well, maybe it's just the beginning of a spring and we are expecting 5-8 inches of snow this weekend, but I'm itching for some more weather.

 
Warm weather, so the kids can play outside, get dirty, go to the lake, longer days, relaxation, grilled food It sounds perfect doesn't it :) I know how much I love summer, but lets be honest, it is also busy.

 

Today I wanted to share some tips with you to find the balance of fitting in healthy meals and workouts, despite your full schedule. 

1. Say "No" more often. This is sooo hard for me, I'm a people pleaser, but I'm learning that I'm human and I have limitations and that means I can't do it all. it's ok for me to say no. 

2. Streamline the Morning rush: Take some off the stress of the morning by prepping some the night before. Layout your clothes for the next day, pack lunches, place jackets and bags by the door, skip checking your email and Social Media until everything else is ready. 

3. Put free time on your schedule: that sounds crazy, but I know how much I live by a schedule so put that free time on their! I also schedule my daily devotions and my workouts. That way they are sure to get done. 

4. Track how you spend your time. For me I know how often I get caught up in scrolling my newsfeed, I look down and I wasted 30 minutes. If I track my time I'm less likely to do this. 

5. Have your kids help with meal prep. Spend one afternoon a weekend batch prepping meals for the week. Include your kids, have them peel the carrots, cut the veggies, etc. stick with easy recipes, 

6. Delegate some household duties. 

7. Make family time more active. Go outside for a walk, a bike ride, if its cold and icky outside, play a game inside, throw on Double time the kid friendly workout. I hope you find some of these tips helpful!

Ashlee

My next bootcamp is starting April 9. We will be using a workout calendar, a 4 week meal plan and also doing a little spring cleaning. If you are interested in joining the bootcamp, fill out this form: https://goo.gl/forms/7ffRcLlvzwYw6bKt1

Did you know you can earn extra income or get a discount on all of our products. If you want to hear more info about what I do as a coach and how I've used it to pay off loans, pay for vacations, etc all while working full time, I'd love to share with you. OR maybe you just want to save money on our products. If you want more info, fill out this form: https://goo.gl/forms/7i3gLf21VIMEf3S72.



{Friday Favorites} - September 4

Ok..ok...I know I'm a couple days late, but better late then never, right?? 

1. Last Saturday I ran in the Women Rock Half Marathon with my sister-in-law. My mom ran the 5k and my niece ran the 2.5k. We had a great little girls/birthday weekend! We both PR'd too :)

2. Evenings spent as our little family. I love us.

3. You play foosball with your child too, right?? She loves it. She is starting to try to kick the ball on her own and most of the time ends up on her bottom :) but fun to watch.

4. My hubby got me flowers for my birthday! For those that know Claudy's opinion of flowers, you know this is something special!!

5. Lia loves shoes. She brings me lots of pairs during the day to put on her or that she wants me to put on! She tried walking in my shoes!! Didn't get very far!

Hope you all have a great week!

Momfessionals

{July Goals}

Why is it that the summer months always fly by? I love Minnesota Summers...The longs days, weekends at the lake, baseball at the park, boat rides, etc. with that being said, June is over...let's see how we did. 

June Goals

1. Read 1 fiction/1 non fiction book -I got through 2 fiction books and 1 non-fiction

2. 100 of 1000 gifts -I love this habit...one of my favorite things to do each morning.

3. Help 5 new people reach their fitness goals - Had a great month and I have seen people make incredible transformations!

4. Run a half marathon - Ran in Fergus Falls half and PR'd

5. Date Weekend- this is the one I'm most proud of!! We left Lia with my parents and spent a night away. We had hibachi and relaxed in our hotel!!

6. Use Wife after God book as a devotional this month. - I did this a couple of years ago, but such a great book to focus on our marriage.

7. Spend a couple nights at the cabin as a family.- We spent 2 Friday nights there! I loved it!!

WOW!! I didn't think that would ever happen...completing every goal. Here we go for July.

July Goals
1. 100 of 1000 gifts
2. Start a 1000 gifts IG account - Just an IG account to document these gifts!
3. Read 1 fiction/1-nonfiction book
4. Help 5 new people reach their fitness goals
5. Start training for another half marathon.
6. Trip to Chicago
7. Do something fun every Friday

I hope you all have a great month!!

{2015 Goals}

I haven't done yearly goals in quite sometime. I'm a huge planner and sometimes it controls my life. However, in the past couple of months I have gotten in the habit of Monthly goals and I have liked them...so we are giving yearly goals a try. 

1. Grow Closer to God

- Daily Bible Reading: I would like to try to follow the SheReadsTruth Read the Bible in a Year, but I've struggled with those in the past.

- Journaling and using my Journal Bible

- Memorize 1 verse each week. 

- 1000 Gifts

2. Growth in Marriage

- Go on Monthly Dates

- Pray together

- Encourage my husband more. 

 

3. Work/Personal Life Balance

- Be more organized

- Take weekends off (wohoo)

- 1 night early each week

4. Health and Fitness

- Workout 5 times a week

- Lose 5 more lbs. 

- Find more coaches

- Help others meet their health and fitness goals. 

- Run a half marathon or a full marathon (I still haven't decided if I want to commit to the training time of a full). 

5. Rise Early in the Morning

- My goal is 5:30, but that seems early, so 6:00?? 

- Read and workout during that time. 

6. Read More

- Try to read 1 book a month. 

7. Unplug

- Take one weekend a month to unplug from social media. 

2014 was a great year. It had it's challenges and bumps in the road. I've grown a lot and God is using parenthood as a way to sharpen and help me to grow. I'm excited to see what this year will hold. 

Shakeology - A Review

I meet Cyndy about a year ago at a work conference. In addition to working at a school, Cyndy is also a Beachbody Coach. Over the last year, I've been super impressed with Cyndy's dedication to being fit and healthy and also her encouragement to others to also be fit and healthy. 

About 2 weeks before I was ready to give birth, Cyndy asked me if I wanted to try Shakeology for 7 days after I had the baby. I thought it would be a great idea and a great way to boost some post baby weight loss. 

Initially I thought I would replace my breakfast with the shakeology, but to be fair, I don't always eat breakfast, so I choose to replace one of my other meals. I also wanted to use the meal replacement when I had started working out again, so I chose last week. 

I must admit, I was not sure I would like the drink and was worried I would be so sick of it by the end of the week. I was wrong, every shake I tired was delicious.  I was also worried that it would not fill me and that 2 hours later I would be hungry. I was completely wrong... it was actually hard for me to drink the whole shake, it was so filling and I definitely wasn't hungry 2 hours later. 

My two favorite shakes where

1 packet chocolate shake powder

almond milk

water

ice

peanut butter

banana

1 pack chocolate shake powder

almond milk

frozen strawberries and raspberries 

banana

water

Finally....my results. 

My pre-preggo weight was 136, but my goal weight loss is 130 (or less). 

Along with the shakes, I ran 5 days for 30 minutes and did 5 minutes of abs. 

I saw weightloss of 2 lbs...

As you can see I still have some work to do...but it's coming. 

Thanks Cyndy, for your encouragement and help boosting my post - preggo weight loss. 

Cyndy's Website: fitfabfunct.blogspot.com

Cyndy's Fitness Facebook: https://www.facebook.com/FitFabFunF3 

{Fit Pregnancy}

First let me start by saying, I'm by no means an expert. This is just my journey. If you have any questions or concerns, always remember to consult your doctor :) Also, I know and understand that I've had a normal and healthy pregnancy and I'm so thankful for that!

With that being said, many people have asked me how I'm able to be almost 39 weeks preggo and still running (hmmm..I like to call it trotting). 

1. If you are thinking about getting pregnant, start being active now. Start running now. If you aren't doing this before you are pregnant, then you won't  be able to while you are pregnant.

2.  Know your body. Remember that running isn't easy. Even when I wasn't pregnant there are many days where my legs hurt or I seem more tired than normal. This continues in pregnancy. Know what aches and pains are normal and what are not. I consulted my doctor a lot and he was great about telling me, what was dangerous for my baby and what wasn't.

 3. It hurts....I started swelling during my runs at 20 weeks. That means for the last 19 weeks, my legs burn while I run from the extra swelling. I chose to run through it (that doesn't mean you have to). This has been by far the most difficult running I have ever done (worse than a marathon).

4. Run at the coolest time of the day. I'm lucky. I live in Minnesota and it is just starting to get hot and humid. However, the humidity will make swelling a little worse, so run when it is cooler. With this I should also say, that mornings are way better for me. I tried waiting until afternoon and evening and my pregnancy body was a little bit too tired for this. Mornings definitely have worked best for me.

5. Listen to your body while running. (Similar to #2) You may have to walk. That is ok. I walk...this has been my progression.

Weeks 1- 15: I ran about 3 -4 miles every day at about a 8.5 min mile
Weeks 15 - 20: I ran about 3 - 4 miles ever day at about a 9 min mile
Weeks 20 - 30: I ran about 3 miles every day at about a 9 min mile, but had to stop and walk once during the 3 miles.
Weeks 30 - 34: I ran about 3 miles every day at about a 10 min mile, but walked about a block every mile.
Weeks 34 - 36: I couldn't run through the pain in my legs.
Weeks 36 - Current: I have been running about a 1.5 miles every day and walking 1 mile. I only run about .5 mile at a time and walk in between. I call my running trotting. I have no idea the pace, but I'm moving faster than I do when I walk and it kicks in those endorphins.

6. Hydrate: Those of you that know me well, know that I am not a fan of drinking water. I needed some flavor people. Obviously during pregnancy, I've had to make some changes (don't worry I still have coffee and Diet Coke everyday).  But I have been drinking a lot more water. This includes a glass of water before I go for my run and a glass after. Then a couple more throughout the day :)

You may be thinking is this worth it? That's up to you to decide, but I believe it is. Yes, it is difficult...From what I hear labor is difficult (I'll let you know in a week or two what I think about that) and exercising only will help make your labor, delivery and recovery a little bit smoother. 

Also, It makes me feel good about my growing body. Yes, I've gained weight, but not excess. It's helped me to stay on my feet and like endorphins do, makes me feel happier, better and to have more energy (don't worry by the end of the day I still put my feet up and relax).