Feeling Tired

    Ahhhh, do you ever have those days where you know you're SUPPOSED to workout yet you are SO. DANG. TIRED. That's me today. I promise myself I would do this TurboFire Round 2 perfectly, so it would seriously kill me to skip todays workout but I neeeeeed to sleep! Seriously! My brain has been in overdrive for so so long today.

What should I do?!

    Workout. I know I should. And not only *should* I but I know deep down this is a test.  I've read countless times different quotes that say "Discipline is the bridge between setting goals and accomplishing them," "Success happens when you do what you know you should do, long after the mood you said it in has passed."

    So yes. I am NOT in the mood to workout tonight, but my goal body and dreamy abs won't make themselves happen. I need to do this. One step in front of the other. Just give it 5 minutes and soon my body will be grateful I'm doing it, right?!?! Ay yi yi, I'm sleepy folks. If you want to do the October Fitness Doll challenge with me fill out the form here. 

    Consider this my sign off... after my workout is done I'll probably pass the **** out LOL.

Goodnight loves xoxox

PS. Todays workout is Fire 45, jab jab hook! 

Fitness Doll Challenge Application

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

October Goals

    Well, it's that time again! Goal setting. Last month was much less successful and I think it's because I didn't PLAN. I set some great goals, but I didn't make a plan of how to get it done. So this month I tweaked some things that will make things a bit different. 

    Instead of just writing "SC 10" I wrote "100 Challenge Group Invites". SC 10 is less concrete and less controllable than "Invite x amount of people." Now that I've set a goal that's concrete, measurable, and in my control - I feel like I've made the GOAL of "SC10" more attainable. Same with "Get 100 no's". I'm embracing failure as apart of this journey, and I'm gonna feel GOOD when I get to add another name to my list of "No's"! So when someone says "No", thats OK! I get to write them down on my list and I'm one step closer to the goal of getting 100! Along the way of 100 "No's" there are BOUND to be some yes's. 

    I hope some of this made sense to you, and I'm excited that I've planned for October month ahead of time and made a PLAN for achieving these goals. For example, if you have a goal for losing weight, don't make the goal "Weigh 130 lbs," make something measurable your goal like "Workout 15 times this month". You'll be amazed at how much more motivated you are when you're in control of your goals and how simple it is! Keep you posted! xoxoxo

The Secret To A Perfectly Balanced Meal

    When I first started my fitness journey I didn't know much about healthy eating or how to make a balanced meal. In fact, I pretty much thought if it wasn't a fruit or a vegetable - it was bad. Whoops! Luckily I've learned a lot since then I know better than to restrict myself to fruits and veggies. 

    The secret to a properly balanced meal? Carbs, proteins, and fats. You need to have 1 at every meal. What most people miss out on is the protein. It's easy to have fats and carbs, but unless you make a conscious effort to include protein into your day, it's not natural for most to have chicken, tuna, shrimp, eggs ETC with every meal! 


Some high quality carbs

1. Vegetables
2. Fruits
3. Oatmeal
4. Brown Rice
5. Beans
6. Potatoes
7. Whole Grains

High quality fats 

1. Nuts
2. Avocado
3. Oils
4. Fish like salmon, tuna, or sardines (lol, ew)
5. Peanut Butter
6. Tofu
7. Soymilk

High Quality Proteins

1. Chicken
2. Flank
3. Tuna, Halinut, Tilapia
4. Shrimp
5. Eggs
6. Turkey
7. Cheese

Here are some example meals (or snacks) that'll give you the perfect balance of all 3 nutrients.

Whole-grain crackers, grapes, and cottage cheese!
Apples and sliced cheese
Salad with black beans
Veggies and fresh yogurt dip
Chicken stir-fry with cashews (yum)
Salmon, green beans, and cous-cous

    The possibilities are endless! Make an effort to eat a protein, carb, and fat with each meal and not only will this keep you full for longer but your body will thank you for the proper nutrients and start shedding that hard-to-lose weight.

Fitness Doll Tanks Are Here!

    Well... the first test tanks are LOL. I've been so undecided and tried out something a little bit different than normal and I LOVE them! Right now I still haven't decided on an official design but after trying out the white tank I'm completely sold on the burnout style. 

    Once I get things even more officialized I'll come up with the proper font and everything and have it available in the white & pink burnout tanks. But, just for now I'm gonna soak this up and feel oh-so-exicited and PROUD to have these babies here! I'm so excited to see my fitness dolls wearing these and representing us at gyms, malls, summit 2015, just ANYWHERE! 

Dang, today is a GOOD day. I'm gonna go get my workout in, today is Fire55! More later!

xoxox

No Excuses to Success

    
    I just wanted to do a quick post about the amazing momentum I feel in my business and health since starting the book "No Excuses" by Brian Tracy. This is my first book I've read of his so I'm completely unbiased. His writing is impeccable! It's like a mix of Chalean Johnson and John Maxwell combined into one. The steps are clear, simple, and concise. I did the first assignment in the book today and felt so refreshed!! 

    The thing's I haven't come across yet (but I'm seriously counting down the pages) are the 3% formula,  the 40+ formula, and antidote for anger or worry, harnessing the power of "mind storming" and MUCH, MUCH MORE! This book reminds me of my first personal development book, "The Compound Effect" and it's reigniting my love for these books! I've been reading some stale ones lately but this one is SO invigorating!

    Self- discipline is my biggest hurdle in my life right, owning a business at the age of 21 is a challenge to say the least. I know the opportunity I have at my fingertips, I know the possibilities that lay before me, and I know the daily steps I need to take, yet I feel so compelled to finish laundry, watch TV, make some food... basically anything OTHER than work. I picked up this book for this reason exactly - I WANT to make my business work, and to do that I need to sharpen my weakest characteristic. That is, self discipline. So far, this book is DEF addressing that issue. 

Some topics inside:

Give Up Your Suffering
The 4 Questions You Should Ask
The Fatal Flaw in Dieting
The Law of Control
The Nine-Step Method For Solving Problems Effectively
Start Today
Managing Your Time

OH MY GOSH, it's just endless. I could go on and on, but I'm only on page 43 and I already know I'm going to re-read this one after I'm finished. If you're struggling to get your finances in order, your body where you want it to be, or your business isn't taking off, PLEASE look into this book! Its 7.95 at Barnes & Noble right now, and amazon has it too!. BEST. INVESTMENT. EVER!!!

A lil sneak peek!

It feels like every page is filled with information worth GOLD!! Definitely my PD book of the year! Do you have any personal development faves?!

2014 Engagement Ring Trends

    Wink wink ;) Do I even need to put a wink there? I think most of the female population in North America is ECSTATIC at the thought of getting proposed to and wearing a sparkly diamond on their ring finger, right? RIGHT?!

    Well, assuming that is true I'm kind of shocked and excited that Matt and I are going ring shopping this weekend! WHAT?! I know, it's very soon and we won't be getting engaged until next year at the soonest but HEY he needs to know what kind of ring to get right? Haha, anyways... after talking about it I've been obsessing over rings lately! For the LONGESTTTT time I knew I wanted a princess cut, but as time's gone on I feel myself super attracted to styles other than the princess cut. 

This was the original dream ring -- Princess Cut, Tiffany Grace Setting

Actually, that is QUITE the stunner. I may retract my statement and say that's the dream ring. But just incase, here are some of the other options that I've recently been swooning over.

Cushion Cut, Tiffany Novo Setting

Round Cut, The Tiffany Setting (classic solitaire ring)

Okay, so I know my choices are safe but I'm a classic girl! Here are the actual TRENDS for 2014 engagement rings -

1. Oval Cuts

2. Colored Stones

 

3. Heart Shaped Stones

    At first I was SO opposed to the idea of a heart-shaped stone but it's actually growing on me! Its romantic and cute, and pretty new in the world of rings. I wonder if it will still be trending a couple years from now? If I had my choice of rings I would probably choose cushion cut or princess cut, however on the day that I do get proposed to the ring won't matter nearly as much as the man who's down on one knee for me. Much love!! 

Sample Day Of Eating

    Hey loves! I've been getting a few questions as to how I get all my calories and nutrients in in a day so I wanted to give a current sample of what a typical day looks like for me. This is not 100% "clean" since I'm all about a sustainable and flexible lifestyle. Here ya go! 

Breakfast
2 eggs
1 piece of 10 grain toast with 1 tbsp of peanut butter or cookie butter spread on top

First Snack
8oz water
6 ice cubes
1 scoop of Chocolate Vegan Shakeology
1 tbsp of PB2
1/2 a banana
I make all of this in a blender, def not individually haha

Lunch
1/2 flour tortilla
1/2 can of tuna

1 tbsp mayonnaise 

I put the tuna and mayo in the tortilla and toast it with some seasoning on top, SOO yummy!
Grande Skinny Vanilla Latte

Second Snack
4 oz Shrimp
1 tbsp Spicy Peanut Vinaigrette
1 oz of South African style Potato Chips (LOL)

Dinner
3 oz of balsamic vinegar and rosemary chicken
1 cup of purple cabbage (seriously loving cabbage these days)

Last meal
3 oz of Shrimp
1 tbsp of Spicy Peanut Vinaigrette
Handful of sliced Bell Pepper

This varies day by day, sometimes I have cottage cheese in there instead of the latte, sometime's I'll have chicken twice instead of shrimp but lately I've been on a serious shrimp kick... More meal plans to come! PS. My calorie target is 1550 so this might seem like a lot or a little depending on your goals, but this plan above is 1541 calories with 52g of fat, 141g of carbs and 134g of protein.

Voila! 

I Believe in PINK & You Should Too

    Audrey Hepburn said "I believe in Pink." Well, growing up I thought it was beautiful and I loved the girliness that it represented, so I used the quote often. (I even had it as one of my facebook descriptions back in the day when facebook had the quote box under profile pictures #embarassing) 

    As I've gotten older I'm starting to think it runs much deeper than it appears on the surface. Pink typically represents girls, who turn into women. Is it possible that Audrey was saying she believe's in women? 

    As silly as it may seem to try to uncode such a simple saying, the more that I think about it, I feel in my soul that she WAS saying "I believe in women." Audrey was more than an actress, she was a humanitarian. She was a film & fashion icon. Women looked up to her. Her elegance and style made her more than a "sex goddess" and instead she had a wholesome beauty and aura that attracted devoted fans. Why was Audrey so special? Her talent, of course, but she never stripped for the silver screen. She never exposed her body to get an oscar nomination. She withheld her standards throughout her whole career despite cleavage making it's way through the 60's-70's. I look up to Audrey and her movies with such admiration. She was beautiful, capturing, and mysterious. 

    I think Audrey behaved in such a way that she expected women to be seen as more than a visual delight, but as a true contribution to society, the work force, etc. She believed in women and the potential that lays inside each of us. I think if Audrey were to give advice to any woman going after her dreams it would be to believe in yourself. Believe in pink. Don't be embarassed by the natural girl attributes that you have, be proud of them! Women have so much more power, strength and wisdom then society often gives us credit for. I'm not a man hater, nor a society hater, but I DO believe that women aren't given enough credit for our natural abilities, mental and physical, that we have inside of us. 

Be like Audrey. Believe in pink. Believe in women. Believe in you.

How To Keep The FUN In Fitness

    Working out doesn't have to be boring, if you're doing a Beachbody workout I know you're not bored BUT on the chance that you're a gym rat and tired of the same old cardio machines and dumbbells at the gym - STOP! Try something new. I'm a HUGE fan of workout DVD's since they're always fun, energetic, and your typically doing it with others (in the TV but HEY who's checking where my friends are from).

    You need to change up your routine so that you stay motivated and most of all, amped up! Pre-workouts are effective but you don't want to rely on them in order to feel energy throughout our workout. If you feel like you NEED a PWO, then you might be doing 1) The wrong workout or 2) not eating the right foods.

    Well, to target #1 (since #2 is an entire post in itself) here are some tips to keeping the FUN in fitness!

Try some sports! 

    I have to say, after I quit playing soccer in High School I stopped considering myself an "athletic girl" even though I still cared about fitness. Well, last weekend my boyfriend and I bought 2 badminton rackets and birdies from the dollar store (YES, they really were a dollar!) we've been playing EVERY. DAY. OMG, who knew how fun badminton was?! (we're even thinking about joining some type of couples team if we can find one)

    Playing badminton at the park (we go so we can throw the ball for my pup, Charlie) has become my addiction. And it's SUCH a good way to get my heart rate up aside from my daily workouts. I know badminton isn't enough to get a serious weightless transformation at the level we're playing at, but seriously - everything counts over the long run.

    If badminton's not your thing, try another sport! Tennis, basketball, soccer, there are so many! Grab a friend, your man, anyone who might want to play and just go for it! You guys will probably have WAY more fun than you're anticipating and you'll be going back for more fun (and burned calories) ASAP. 

    Besides just field sports, if you live near the beach you can go paddle boarding, surfing if you know how - and if you don't, take lessons! What better time?! Unless you're afraid of sharks, which I am... so I'll stick to paddle boarding since there's less time in the water for that one LOL. 

    Have you tried a kickboxing class? A dance class? Yoga? I get my kickboxing and dance fix in with TurboFire (my soulmate workout ♥) and yoga from the 21 Day Fix + P90X. Try taking a class that's near you! A cycling class, Zumba, or go for a run with your pet! 

    Basically, the key to keeping the FUN in FITNESS, is to try new things and to MAKE it fun. The truth is, going to the gym and doing elliptical for 30 minutes just is NOT fun for me, so thats why I do my beachbody workouts. Try them! My friend Laura ordered Brazil Butt Lift last week and said to me "These are hard, but honestly - I'm having SO MUCH FUN!" Make fitness fun and you won't feel like it's draining you, instead you'll feel like it's truly energizing you!

I hope you liked some of the ideas here, try something new this week and let me know how you liked it! Talk soon!

Fall Fashion Trend 2014 - Plaid

    PLAID!!! Ahhh, how I love me some plaid. Seriously, this pattern has slowly been making it's way into recent fall seasons but this year it's OFFICIALLY in! I've been waiting for this return ever since I saw Clueless for the first time 4 years ago. 

Okay, as overwhelming as those outfits may be, they are still FAB! If you're wondering how to wear this in a cute way beyond your typical SCARF and without going over the top like Cher - my best advice - a skirt! There are so many ways to wear this in a tasteful way that still look cute AND that'll pull off the 90's school girl without looking christmassy/dressed for halloween.

I'm currently loving these: 

American Apparel Plaid Tennis Skirt

American Apparel Plaid Tennis Skirt

    Okay I'm a bit biased since I own the skirt on the right and I am SO excited to have it! Hopefully you think it's just as cute as I do! It's def gonna be a staple for me this Fall. I'm pairing it with a long-sleeved black or red v-neck. Don't worry, I'll post pictures here. (link coming) 

    If you're not a skirt person and still want to incorporate plaid into your fall wardrobe fear not! This pattern is gonna be all over the place this season. WARNING - avoid Hot Topic. We don't want to be found wearing red plaid pants with chains dangling from the pockets now do we! 

When worn correctly plaid can be so chic! Some plaid from this years fashion shows: 

Oh, and don't forget leopard! When paired with plaid,  you'll be turning heads left, right and centre! The bold lip + plaid + leopard = fabulous and sexy in a classy way. LOVE! 

Pinterest Unknown

Left: Unknown | Right: Wendy's Lookbook

What plaid piece has you the most excited? 
I'm drooling over that knee-lenth red & blue skirt right now! Have a great day loves! 

How To Feel Better After A Binge

We've all been there... Dieting can be hard. I know the feeling of eating clean all day and being "on track" with my foods then all of a sudden, the sun has gone down (my stomach isn't even growling) yet for some reason my mind is screaming "EAT! EAT NOW! WHERE'S THE YUMMY FOOD?" and boom - I give in. Before you know it, the leftovers are gone, I've eaten 3 pieces of bread with butter on it, ate just about everything unhealthy I could find, and now - I feel AWFUL. Like more than awful, the feeling of heartbreak, disgust, regret, and pain. If you've ever binged multiple times on a diet, you know this feeling - and it SUCKS! Well I'm here to say, it's gonna be OK. Take a deep breath... and keep reading.

Step 1. 
Accept it.
The first thing you need to do is accept what happened. It's already in the past and you can't go back. Take a few more deep breaths and just tell yourself "it's over." PHEW! 

Step 2.
Have a glass of water.
Seriously, have a glass of water. Stress burns up water inside the body and we need to replenish it so that we can calm down. Drink it slowly or quickly, which ever you prefer, just make sure you drink it!

Step 3.
Remind yourself that it's OK.
The truth is, if you're dieting and restricting your calories it can be beneficial to give yourself a major calorie-stuffed meal to rev up your metabolism! It's OK that this just happened. Take some time to imagine your body going into "buzz mode" because you just gave it BIG TIME food to burn off. Have you heard of "cheat meals"? These were made popular by bodybuilders and fitness competitors because they eat very strict but usually have 1 "cheat meal" per week. I don't know how each individual competitor chooses to eat but from what I've heard these cheat meals can be pretty outlandish. Well, think of your binge as a cheat meal. Bodybuilders do this intentionally so that they  rev up their metabolism to move past any "plateaus" in their weightless. This is not to say you should be binging frequently but when it happens, think of it as an intentional cheat meal.

Step 4.
Get moving!
Do 50 squats, maybe some planks, or even a walk around the block! Whatever you can do to get moving is going to help get the food going through your system so that it can flush out ASAP.  I KNOW you don't want to wake up with this reminder and bloated stomach tomorrow morning, so make some moves! Nothing too intense since you're full of food, but just enough to get your blood pumping a bit. 

Step 5.
Forgive yourself. 
I know the heartache and pain that binges bring. Remember - you're human. Things aren't going to be perfect right away. It's going to take some trial and error, some accomplishments and setbacks, some ups and downs, but if you keep going you WILL reach your goal. Just forgive yourself. You're an incredible human being with thoughts, emotions, feelings, dreams, and more determination inside of you than you even know. Forgive yourself. Say this out loud right now "I forgive myself and I am worthy of loving myself despite my shortcomings. I am perfectly imperfect and will reach my goals no matter what."

Chocolate Covered Coconut Balls Recipe

[Makes about 20] 

INGREDIENTS
1 cup cashews 
3 cups shredded coconut 
2 tsp vanilla extract, divided 
4 tbsp maple syrup, divided 
Dash sea salt 
2 tbsp cocoa powder 
2 coconut oil 

INSTRUCTIONS 
Blend cashews and shredded coconut in a food processor until mixture is finely chopped
Add the vanilla and maple syrup and blend more until mixture is slightly sticky
Form mixture into balls and freeze for 20 minutes
Mix cocoa powder, coconut oil and maple syrup to make chocolate sauce
Dip coconut balls into chocolate mixture covering entirely and set on parchment paper
Freeze again for 20 minutes and FINITO! 

How to Stop At Just 1 Cookie

Hi loves! Cookies... where do I even begin with these?! To say I still struggle with this would be an understatement LOL but a couple days ago I found an article on how to enjoy the foods you love in moderation, which I know is nothing NEW, but it gave me a lightbulb idea. What if mentally we only wanted 1 cookie? What if we genuinely had an easy time eating 1 cookie, then having some water and could move on with our day feeling oh-so-good about that delicious cookie! BRILLIANT! Right? But how to get there...?

As I've spend more time learning about foods and what we need to feel properly hydrated, fuelled, nourished etc I've realized the ACTUAL amount of carbs/fat/protein everyone needs in a day.

I used to SWEAR by low carbs. I never had any results by it, but I was deeply conditioned to think that carbs were bad and therefore should be avoided like the plague! #woops! I was seriously wrong. The average sized woman needs approximately 140 grams of carbs a day depending on muscle vs fat & goals etc but in GENERAL thats the average number. If you were properly fuelling yourself and providing your body with the amount of carbs/protein/fat it needed in a day do you think you would be more inclined to eat 1 cookie and be done?

YES!

2 out of 10 people trying to diet and "eat clean" don't eat enough carbs and protein which means there's a MAJOR gap in their nutrition. As I evaluated my own macros (carbs/protein/fat) the last few days, I realized prior to this I was eating about 70g of carbs per day and 60g of protein, when those numbers should be DOUBLED in order to meet my macro's. WHAT?! I was missing half of my nutrients! Avoiding carbs was doing me more harm then good.

Since upping my carbs and protein the last couple days I've been feeling so much more energized and less grumpy. Also, when my boyfriend ordered pizza friday night I had 2 pieces and called it a day. Normally I eat 4 pieces... yes you read that correctly - I used to split a large pizza with my boyfriend. #embarassingggggg haha.

I hope this post is clear but sometimes my words get all jumbled so to SUMMARIZE:

PLEASE check the amount of foods your eating each day. If you're trying to diet you're probably low in carbs and protein. When you start ensuring you get enough carbs into your day, you'll see you have plenty of room for the cookie and that you don't need to feel bad! 

Carb's to start incorporating in your diet

• Oatmeal
• Potatoes
• Sweet Poatoes
• Yam's
• Whole Grain Bread
• Pasta. Yes pasta! Don't avoid it. 

Repeat after me: "I am allowed to eat a cookie. I am allowed to eat a cookie. I am allowed to eat a cookie." Don't feel guilty! It's about balance. You can fit that cookie into your day, and you can fit pizza into your dinner this weekend. 

Never keep cookies off limits and you'll find you don't feel the urgency to have them right NOW. Last but not least, make sure it's a GOOD one! What's the point in eating a stale boring cookie? ;)

The Fitness Doll Lifestyle

Under construction.

A day in the life of a fitness doll/coach, represent overall balance and positive outlook on life, tips for fd lifestyle

Top 10 Butt Exercises

Hey dolls! Today I wanted to give you guys a quick home workout you can do to tone your booty! It's such an important muscle to work not only for the *ahem*... visual... but to be stronger during everyday activities! A strong booty is great for so many things including a stronger back and an easier time going up steps... plus who wouldn't want a derriere like this?!

1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2. Bend the knees, and lower into a squat, keeping the knees behind the toes.  Imagine that you're sticking your butt out behind you, but keep the torso upright and contracted.
3. Press into the heels to stand up.
4. Repeat for 2-3 sets of 8-16 reps

1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
2. Hold weights in each hand (or place a barbell behind the neck) for added intensity.
3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
4. Keep the torso straight and abs in as you push through the front heel and back to starting position.
5. Don't lock the knees at the top of the movement.
6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

1. Stand behind a 15-inch platform or step, weights in hand.
2. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step.
3. Concentrate on only using the right leg, keeping the left leg active only for balance.
4. Slowly step back down and repeat all reps on the right leg before switching to the left.
5. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

1. Start on your hands and knees, with your shoulders directly over your hands and your hips over your knees
2. Tighten your abdominals and keep them engaged throughout the set.
3. Lift your left leg into the air until the sole of your shoe is facing the ceiling and your thigh is parallel to the floor.
4. Slowly lower the knee until it’s hovering just above the floor, then lift and lower eight times.
5. Switch legs. 
6. Do 3 sets of 15. 

1. Using dumbbells of 10-15 lbs hold the weights in front of the thighs. 
2. Tip from the hips and lower the weights as low as your flexibility allows. 
3. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. 
4. Squeeze the glutes to raise back up. Do 2-3 sets of 8-12 reps.

1. Lean your back against a wall, making sure that your whole back is touching the wall. Your feet should be about two feet from the wall and about shoulder-width apart from each other.
2. Slowly slide your back down the wall until your thighs are parallel to the ground. Aim for a 90-degree angle.
3. Keep your weight in the heels of your feet and make sure your knees are behind your toes. You should be able to tap your toes.
4. Keep your back flat against the wall. If it starts to arch, slide up until the small of your back is touching the wall again.
5. Lift right leg for 30 seconds, then switch and lift left leg for 30 seconds.

1. Lie face up with your knees bent, feet hip-width apart and arms by sides with palms down. 
2. Slowly lift your hips off the ground until you form a diagonal line from knees to shoulders. Try to keep your abs tight as you lift your hips higher. 
3. Raise butt as high up as you can, keeping your glutes squeezed tight. 
4. Hold for a 5 count and lower back down to mat.
5. Repeat for 60 seconds

1. Start in a squat position with knees softly bent.
2. Jump up, lifting legs as high as you can off the ground. As you fall down, drop all the way to the floor.
3. You should be in a deep squatted position with knees pointing slightly outward and your hands on the floor. 
4. Repeat the jumping motion without breaking up the movement for 60 seconds.

1. Assume a wide stance with your legs two to three feet apart, toes turned out. Place your hands on your hips.
2. Push your hips back and lower your body until your thighs are parallel to the floor.
3. Hold for a few seconds, and then slowly push yourself back to the starting position. That’s one rep.
4. Repeat for 10 reps.

Go on a walk and try to find some hilly areas. Emphasize your glutes and focus on them during the uphill periods. If you're feeling ambitious you can even do some uphill lunges! 

I have to say, I did these and I really felt the burn but it was NOTHING compared to Brazil Butt Lift. Those DVD's scorch my buns in a way I've never felt before LOL. So glad I have Leandro!

^Goal booty^

Fitness Dolls 1 Year Goals

Hey sugapies! As you guys know, I'm SUPER passionate about my team of fitness dolls and I'm taking this team to the top! I know I've got a lot of work ahead of me, and I'm still looking for genuine gals to lead their own team of dolls, but we're not slowing down. Here are some goals I've set for my team over the next 7 months (1 year anniversary for TFD - May 2015)

1. 500 Fitness Dolls in Beachbody
2. 5 dolls reach Diamond rank
3. 2 dolls reach Star Diamond rank
4. 2 dolls reach 2 Star Diamond rank
5. Help 2 dolls earn full time income and quit their day job! 
6. Team rank of 5 Star Diamond

I know only goal #5 says "help" but for all those goals it's my desire to HELP every single doll on the list make that goal happen. For some reason I had a hard time finding the right words to describe this situation LOL. 

These are lofty goals for sure, but I have such drive for my team that failure is not an option! I wonder who's gonna be the next 2 Star Diamond and quit their day job because they don't need it anymore, hmmm? ;) Beyond the 1 year mark I want to have multiple 6 figure earners on the team, even 7 figure earners one day. Right now it seems crazy and impossible but I know that with God & hard work NOTHING is impossible. I would love nothing more than to give my friends and family this opportunity so that they could be the 6 figure earners and could help their own friends quit their job, and guess what? Thats EXACTLY what we're doing! Hard work + time + God = success! This ripple effect is gonna be HUGE and I can't wait to see all the lives that will be changed. 

PS. I wanted to make this post so that when May 2015 comes around I can look back at this and reevaluate where we're at. Wish us luck! Or, join us on this journey ♥ 
Love ya!