Improve your workouts & start getting the results you want...

1) Join a group 

(My next one starts DECEMBER 1st and still has a few more spots available)

Unless you’re brand new to working out, the days of individual training are out. Group training- whether locally or online- is much less expensive and allows you to have the accountability and support that you need to reach your goals.  

Don’t try to get results alone!  

I'm a certified trainer who offers more than one-on-one training and group training! Don’t pay the outrages hourly costs of hiring a trainer at your gym-when you could join my online group training program where you’ll get quality exercise program AND the support of fellow group members. My group trainings are much better value: it’s less expensive and is the best thing you can do for your exercise adherence!  

Adherence is KEY to RESULTS!

Having social support, whether through friends, or family (or awesome women in an online community, like my group) is key to reaching your long-term goals. We are social creatures by nature, and we feel good when we have someone who listens and can relate to what we’re going through. 

Group training allows us not just to get a great workout, but to develop and foster friendships- many of which reach beyond the walls of the gym. 

If you don’t have a local group, join our online group, I’ll keep you accountable! The key is to establish a built-in support system and to make sure you have someone to help you on your journey. Click here to join our online group!

2) Engage in short duration, high intensity workouts 

(22 Min Harp Corps - T25 - 21 Day Fix - 21 Day Fix Extreme would be great for these!)

The best female fat loss results come from workouts that are 30 minutes or less.  The old days of working out for an hour or longer are over.  And let’s be honest, who has that much time to spend on the elliptical anyway?  You simply don’t need to take that much time any more… in fact, with short duration, high intensity workouts, you can get results after just 10 minutes!  Hour long sessions are frankly just a waste of time.  

Shorten your workout - 30 minutes is all you need.  

And as a bonus,  it will fit better in your schedule… which means you’ll ACTUALLY be able to stick to your plan (adherence, anyone?)… Which means you’ll ACTUALLY start getting results.

3) Find a workout you can do anywhere 

Many people don’t know how to exercise without all that equipment at the gym.   But if you want to improve your workouts and start getting results, you have to find a workout you can do anywhere… because let’s be honest, real life doesn’t always allow you access to the gym.  Sick kids?  Vacation?  Out of town for a business trip?  Thats where Beachbody workouts come in hand. Plus we now have Beachbody On Demand so if you have a smart phone, you literarily can workout ANYWHERE!

Have Imentioned adherence yet?  Adherence is much better when you know how to workout anywhere - park, hotel, you name it… Learning how to get a good fat loss workout anywhere is an important tool to have as you work towards results. In fact, I believe in this so much that….

“Getting slim without the gym” has become my favorite motto.  

As you know, there are some days when getting out of the house to exercise is simply not an option. The good news is that you can still get fit in the comfort of your home. Don’t despair if you feel like you don’t have time to get to the gym.  Remember, our goal is to do SOMETHING. 

And you can get a fabulous fat burning workout in the comfort of your own home. Hold your baby and do squats and stationary lunges (no weights needed!) for your lower body, then lift your baby overhead (get ready for some giggles) to strengthen your arms and shoulders, or lay on your back and do “baby chest presses.”

And during those precious 30-minute nap times, grab some dumbbells and get in some of reps, pushing hard until you can’t and then resting until you can.

Tight on money, check to see what FREE fitness group Lipstick & Lunges Fitness have coming up for next month by clicking HERE!.

What’s the BEST workout for fat loss?  One you’ll stick with!  Need help on finding the right one reach out to me at: MandyIrizarry218@yahoo.com

Consistency with your workouts is key when it comes to getting the results you want!

Don't Glorify Your Busyness

Helloooo lovelies!

I hope your week has been fabulous so far! I knew going into this week that it was going to be a bit crazy. Dr appointments and follow up blood drawls to see if the dr can figure out my thyroid issues. As always I have a ton of work to get done. And all my typical housewife chores and taking care of the kids and hubs. So I went in with the mindset of NOT glorifying the busyness. I made sure to clean up my desk area, because I know that is where I spend the majority of my afternoons during Rowan’s naps.

I wanted to be able to walk into my office each day with a peaceful, patient attitude. I’ve been starting each morning with coffee + meditation + some personal development reading. 

Meditation being me just sitting in the middle of our living room, listening to some peaceful sounds and just being thankful for my past, present and future. I think about what I’m grateful for and my intentions for the day. It really does help keep me grounded as opposed to starting each day off as a frenzied mess.

I’ll be the first to admit that I am one who usually gets swept up into the busyness of life. I have a lot going on all of the time and sometimes I get a little crazy. Well I’m working on taking charge over my mind which in turn takes charge over my days. I’m keeping my thoughts positive which makes my days so much better, busy or not.

Make sure (even on busy days…especially on busy days) to start your morning with a little quiet time. Set your intentions and start each day with a grateful heart. Don’t give in to glorifying the busyness. Recognize it, but don’t let it frazzle you or give you a negative mindset!

Yummy In The Tummy: Italian-style Bruschetta Chicken

Hey ya’ll!

I THINK- you’re really going to enjoy this one! 

Tomato, basil, and balsamic vinegar makes a delicious topping for this Italian-style chicken bruschetta dinner.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 1 serving

Ingredients:
1 medium tomato, chopped
2 Tbsp. thinly sliced fresh basil
1 clove garlic, finely chopped
½ tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1 tsp. onion powder
Sea salt and ground black pepper (to taste; optional)
5 oz. raw chicken breast, boneless, skinless

Preparation:
1. Combine tomato, basil, garlic, oil, vinegar, onion powder, salt, and pepper in a medium bowl; mix well. Set aside.
2. Preheat grill or broiler on high.
3. Grill or broil for about 4 to 5 minutes on each side, or until no longer pink in the middle and juices run clear.
4. Top chicken with tomato mixture.

Enjoy!

Emperor’s New Clothes --- I just called him out!

I'm the type of girl that will research the crap out of everything. I want to know the good, the bad, the ugly. Espiecally if its something I'm putting into my body or my families body. There's a new shake program that everyone is jumping on board with. I've had a handful of people try to solisate it to me. {No thanks I'm good} And I've even had a few potential clients & clients ask me what I knew about it. 

Here's the thing, its new and shiny and promises GREAT things! But everybody’s too afraid to expose what it really is in case they look stupid. This shake/company says: 

"For 4 days every month you should eat nothing but these super sized ovaltine like drinks and drink this imitation metamucil stuff. For the rest of the month just drink 2 shakes a day and eat one meal a day.”

WHAT?! Okay wait one fucking second.

The weight loss that comes from following a plan like this isn’t from some super dooper magic formula. It’s called “I just lost a bunch of weight cause I ate my food through a straw and then starved myself” formula

Jeezus People. What the crap are y'all thinking?!

Sure – there might be some super overweight unhealthy people and this shake/company is a good start for them. But what about those for whom this shake/company DOES NOT work …. What about those who become fatter than they were before? And then blame themselves for failing and not the diet !?!?

I get messages all the time saying: “How dare you stand up for what you think is right – You’ve lost my respect – you’ll never get me as a client!” 

While we can all play the "let me think about it", “there’s no right or wrong” or “if it makes them happy what’s the harm in it?” game  …. A million dollars every day gets spent on weight loss products that are either unsafe or ineffective . 

While monkeys get tested in laboratories, children get sold into the sex slave trade and people sleep homeless every night A MILLION FUCKING DOLLARS A DAY is spent on weight loss products that are either unsafe or ineffective. 

Are you okay with that? If you are – then you were never my client anyway. Because I’m not okay with that. So I won’t be playing it safe. And I won’t be shutting up any time soon.

You don’t need a magic pill or potion to become healthy. And that's what I LOVE about Beachbody. We don't just sell a shake and tell you to drink it twice a day and only eat one actual meal a day. NO! We bundle nutrition and fitness together. Shakeology isn't just another protein shake or just another meal replacement shake. Shakeology is actually a SUPERFOOD shake designed to give you the best nutrition possible. It has things that you could never get at even some of the most advanced health food stores, let alone afford then figure out how to make. I would also be SUPER careful about what protein shake you ARE drinking. A LOT from GNC, Wal-mart, target, etc have some pretty scary bonding agents in it that are known to cause diseases. You get what you pay for. I found a bunch on them on google and to my surprise all of them were in the “clean” protein shake my husband was drinking. Not to mention it also does the job of a protein shake, a natural juice and multivitamin. :) So you can replace all of those with peace of mind.

“You are so rude and judgemental. If this product is helping a woman feel better about herself, helping her to fit into her favourite pair of jeans, helping her feel sexy again, then who are you to take that away from her?”

ACTUALLY ... If you think selling overpriced skim milk powder to make someone feel better about themselves is OKAY – then therein lies the problem.

Women don’t have to buy shit to make themselves feel better about themselves, nothing else than nature can’t provide.

Committing to nurturing her body in positive ways, by eating real healthy food {cough cough...shakeology}, moving her body often {cough cough...beachbody awesome workouts} and speaking to herself  lovingly {cough cough...personal development} - THAT is what makes a woman feel sexy.

Saying that a woman must subscribe to gimmicks, to fad diets – THAT Is the culture that creates this bullshit epidemic of women unnecessarily feeling inadequate, under appreciated and unworthy .

I show a woman that she is born with the power to heal herself – without buying a magic pill or potion or wraps – I say – who are YOU to take that away from her? 

Theses "other" companies are telling people that they need to cleanse your body using their products.

Okay let’s not go into the murky waters where colloquialism meets science and start hurtling around misquoted studies that tells us we need to “cleanse” our bodies.

Bottom line – can you “cleanse” your body of inflammation WITHOUT buying $570 worth of product in your first month and then $300 a month ongoing. Wanna know how???

Stop eating so much crap. Eat more real foods. Drink more water. Have more green stuff.

Sure, you might need some “SUPPLEMENTS” to help you along – but you don’t need “MEAL REPLACEMENT” shakes twice a day to replace your food. Seriously, life’s too short to drink your food.

These "other" shake companies products can cause inflammatory reactions that get swept under the rug.

The main ingredient in these shakes is skim milk powder. You can buy that shit for $3 a kilo at the supermarket. There’s hardly any protein in these shakes – but it’s touted as apparently “it’s nutrition in it’s purest form”

There’s Facebook forums full of people who say “These shakes are giving me a cough” or “Look at this rash my body suddenly appearing all over me”

The responses range anywhere from :

“Oh, that’s just the toxins leaving your body” to

“Oh you must be doing something wrong” to

"Go see your Doctor – there must be something seriously wrong with you!”

Ummmmm Hmmmmm how about “That’s just an inflammatory reaction to powdered dairy and those shakes are making you sick!”

But No – nobody wants to affect their downline and choke up their cash cow.

Everybody’s worried about speaking out in case they offend their "other" shake or wrap friends. 

When I inform my clients and potential clients what I know about these products they always respond with ... "Why haven’t I heard of anyone saying this about {said product} before”. 

Trust me, I am just one in a sea of angry voices who feel they have been duped one time or another. So why don’t they speak out?

It’s like Scientology – nobody wants to publicly insult their friend and nobody wants to deal with the consequences of speaking out. People start to get personal when you threaten their career and livelihood with rationale and logic. 

But I don’t care. I have a bigger mission at hand.

I love my friends, I don’t love the other shake companies, the magic pill companies and the wrap companies.

I know you just want a better life for you and your family. But that doesn’t mean your these other products are the only way to do that.  

“You are just being a hater when all I’m trying to do is help people"...EHHH WRONG! It’s not helping people if what you’re showing them is not a legitimate, inexpensive long term solution. You are with a shit company that is all about masquerading as health. 

The difference between educating yourself and buying one of these other companies gimmick products is that once people know and understand the principles – they don’t have to continue paying for more education .

These other companies products only works for as long as you keep paying. Improving your knowledge around food and health is an investment that has a lifetime return. 

Did you know that 95% of people who diet regain the weight they lost in 1 to 5 years? 

So if the weight is going to come back on – why not just invest that $300 – $500 a month into a vegetable garden, or an exercise program you love and see yourself doing long term? {Cough cough...Beachbody's Awesome Workouts} Our bodies have the innate ability to heal ourselves once you understand what they really need.

I am perfectly happy to debate with anyone about their point of view on a social media tussle in a mature manner. But I’m not interested in going around and around in circles if you can’t get straight to the point.

The aim isn’t to convince the other person to change their mind – but rather to educate my audience. (For all of those getting their popcorn out and watching the comments go on and on – that’s right I see you!)

Eventually though, when people stop making sense, they get frustrated with me and that’s when they start making references to my personal character.

“You are ignorant!”
“You are an egotistical bully!”
“You are a waste of time for all women!”
“You are an ass hat!”

And my all time favorite "Shakeology is just as bad!" Oh yeah PROVE IT!

Funny thing is though – I don’t care what they think of me – it says more about them than it does about me. Regardless – my agenda is much bigger than that. I go in to battle for my tribe. For the women in my tribe who are breaking down their BS excuses, and finding their self worth through a healthy lifestyle. 

Goals for November

I love setting goals each month. They help me stay focused. I didn't write out my goals for October and you guys I felt like something was missing all month. I didn't have any drive or direction. I honestly just think I’ve been so focused on the present that I’ve forgotten to plan for the future. October was VERY VERY busy for our family and it just got away from me. Sunday I was looking back thinking "where did the month go. I didn't really accomplish anything this month and that's not okay with me". So I sat down and wrote out all my goals for November. Typically I just write down like 5 goals but I've decided to break my goals down into different categories this time and see how it goes.

Here are my November goals...

Wake-up & Bedtimes

• Bed no later than 1030pm (unless its a date night)
• Wake Up for Miracle Morning EVERY MORNING at 430am

Love Life

• One Date Night Out (w/o the kids)

Must Do's

• Start Christmas Shopping (mid-month)

Organize/Declutter

• Under Our Bed
• Our Sweater & Hoodies
• Pack Away the Halloween Decor & Put out Thanksgiving Decor, Day after Thanksgiving Decorate for Christmas

Exercise

• 4-5 Days a Week Running at NEW Run intervals
• 5 Days a Week Weight Lift (Body Beast)

Outside

• Try to enjoy the outside when not raining since winter is slowly approaching

Preschool/Lil Boys Daily Entertainment

• Sign Sebastian up for ABCMouse
• Plan some Art Activities

Business/Team Passion

• SC5
• Ruby Coach
• Go Strong in 3 Currently Active Groups
• 3 New Coaches
• 3 New Clients
• Team Call Mid-Month

Do you set monthly goals? If you don't would you like to? Do you need help on starting?

Goal Digger 2017

I've been thinking and obsessing A LOT lately about what I want to accomplish in 2017, and I've already started hashing out my goals and intentions even though we still have 2 months before 2017 even starts. I prefer to go in prepared! Haha! There is a LOT going on this coming year, so I feel a lot of self imposed pressure to have all my goals and dreams beautifully organized with made to match action plans and long term and short term objectives. But it's not that easy!

It's freaking hard to set goals and follow through. This is why only 8% of people actually achieve their New Years Resolutions. 

It's really scary to trust yourself enough to set a long term goal because who knows what will happen! The great unknown is a big obstacle.

Will I actually be able to make this happen? 

There's only one way to find out. Obviously you have to have faith and give it your best shot, but the fear of failure can be self sabotaging and my own fears have been holding me back.

I'm obsessed with the big picture and long term dreaming and visioning, but I also struggle with a lot of self doubt, which prevents me from setting and accepting really big scary goals. When I decided to start my business and to follow my dreams in the fitness field, I was surprised to discover that my self doubt hit me even harder and stronger than ever before!

You would think being self employed that I would have complete control over how I spend and manage my time but let me tell you, someday I don't. And its because I have two little ones who are still home with me all day...every day. Some days it feels more like a curse but some days its a blessing. Some days I just throw my hands in the air and say "fuck it" and veg out on the couch with the kids because they need all my attention and that's what they are going to get. Yes, this makes being self employed very difficult but its okay because I'm my own boss and just like everything else. I know this time, this stage, this season soon will pass. By September 2017 Sebastian will be attending Kindergarten and the baby will be attending nursery school 15 hours a week, so then I'll have more focused time to work. 

I am a chronic over thinker and I hate the unknown. I hate not knowing what to expect, I don't know what my end goals should be. I don't know how to plot out the details and baby steps and its because I'm not able to see exactly where I'm going.  

Sooooo yeah. All this is what I've been dealing with this week, HA! But I'm starting to finally feel like I'm developing a plan. I've discovered mentors who have amazing perspectives on goal setting, and I've found some resources that are pretty useful so far! Once I get my year mapped out, I'll share it on here. I'm hoping to have it complete by December. 

Core De Force...Get all the juicy details about this AWESOME NEW program right here!

I am so excited to announce that a brand new Beachbody home fitness program is going to be launched on the 31st of October!  

Core De Force is a 30 day total body transformation program that will rock your world.  

The best part about the program is that the only equipment you need is YOU!  Core De Force is an MMA inspired program which inludes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body.  If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over.  

I have had the opportunity to do Core De Force as a preview to the release date.  This workout gets your heart rate up, it gets you sweating and I couldn’t believe how sore I was the next day.  I noticed that it really does focus on your entire core and getting your midsection defined, which of course is a woman’s top area to spot treat right!!!  

So check out all the details here if you are interested in changing up your workout, breaking a plateau, getting started with your transformation or holding yourself accountable over the holidays.  I am going to be hosting a private test group for people who are ready to join me in this 30 day program.

What? 

Core De Force is your 30 day countdown to a total body transformation.  This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment.

I love this workout because in every workout there is a “learn it & work it” section that breaks down the moves so that you can learn them before you do the workout.  So if you are new to the MMA style exercises this will give you confidence to go right in and kick some butt.  Core De Force is also not on a beat or rhythm so you do not have follow a specific routine per se.  There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace.  As you get stronger the goal is to challenge yourself with higher intensity and increased focus.

I also like that there is no equipment needed except yourself.  This is key for those that are budget conscious, don’t have a lot of room to workout or are traveling and want to workout in a hotel room.

Core De Force takes the barriers away to getting started in your health and fitness journey because it is EASY, SIMPLE to follow and all you really have to do is show up and PRESS PLAY on the workout of the day!  My goal is to EMPOWER YOU AND GIVE YOU CONFIDENCE TO MAKE THE CHANGES NECESSARY SO THAT YOU CAN LIVE A HEALTHY AND FULFILLING LIFE.

Who is this program for?

 Core De Force is for EVERYONE.  Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout.  You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance.  Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations.  There is also a “modifier track”  so you can follow a split screen if you would like as well.

Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!

 What Is the Eating Plan Like?  

The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want.  If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.

The nutrition plan follows the portion fix, but you will not receive another set of containers unless you want them!  Each food category is measured out and explained in detail to you.  The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options.  Plus, in the test group I am hosting I am going to be walking you through the entire nutrition plan as well.

How long are the workouts?  

The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th.  The workout program is 30 days in length.

There are 8 workouts in the program...

• MMA Speed- ∫ Upper body and core focused boxing influenced workout. (27 minutes)
• MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)
• MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)
• MMA Plyo- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days.   When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)
• Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt.  (37 minutes)
• Dynamic Strength- Low on impact but high on intensity. (47 minutes)
• Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)
• Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)
• Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout.  (26 minutes)
• Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.
• 5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.

If you want to take your fitness to the next level after your 30 days you can get these 3 additional advanced workouts too:

• Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories.  (9 rounds- 37 minutes).
• Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).
• MMA Kick Butt- This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).

When Can I Get This Workout?

Core De Force will be available on the 31st of October to customers of Team Beachbody coaches.  So if you do not have a coach right now make sure to sign up with me so that I can be your coach and guide you from start to finish through the program.  Here is your link to create your Free Team Beachbody Account

Make sure that you complete the application below to be considered for a spot in my Core De Force Test Group so that you can also get the support and accountability to start and complete the program.  To complete the application click here:  Core De Force Application

How Much Does It Cost?

Core De Force has a variety of options.  The one that I recommend the most is the Core De Force Challenge Pack because it comes with everything you need to be successful with this program.  It comes with the entire Core De Force workout program, nutrition guide, program manual, Shakeology, access to me as your coach, discounted price and shipping plus it gives you entrance into my Test Group where I will be personally walking you through the nutrition guide, helping you to create a food plan that meets your needs, giving you recipes, tips, daily accountability so that this program does not become another dust collector on your shelf.

The Challenge Pack is $140 on Sale 

starting October 31st through November 2016.

How Can I Get Involved In My Support & Accountability Group?

So now here is the MOST important part.  How do I REALLY succeed at this program??  Well, anyone can go out there and buy the Core De Force Challenge Pack and do the workouts.  Unfortunately I have seen many of times (I am also guilty of this) where we purchase a program with the best of intentions and before we know it, the workout is sitting on our shelf collecting dust and we make excuses for why we don’t have time or it isn’t the right timing.  So don’t let this be another program that you have good intentions with!  It’s time to take charge of your fitness and nutrition and get involved in a closed online community of support that is going to help you start and complete the program and get the RESULTS that you want just in time for the holidays.  Better yet, we are going to help you create a holiday plan that is going to give you the flexibility to enjoy the holiday things you want to eat but still get results.  Does that sound like a good plan?

Do you want to join???  Here is the requirements and how to get started:

• In my Test Group I am going to be requiring that each participate for the entire 30 days of the program starting on the 15th of November.  Each participant must have ME as their assigned coach.  You cannot already be working with another coach or be a coach yourself.
• You must commit to both the fitness program and Shakeology to join the group.  You will be getting everything you need for this group when you sign up with me.
• You must be willing to participate daily in the closed online group.  I will have you log your workouts, your daily food activity and provide you with tools, tips and recipes to help you get to your goals.
• You must be willing to give it your all!  Change is not always easy but it is totally worth it.

There will never ever be a perfect time to start your fitness and health transformation.  You literally just have to take that leap of faith, bite the bullet and go for it.  If you do not try, how will you ever know if you can succeed! This just might be that 1 thing where everything comes together and just finally makes sense to you and your lifestyle.

Connect with me on my Facebook to see even more details on the event and news and announcements: Mandy Irizarry Facebook

Are you in???  There is limited space in my Test Group so make sure you complete the application to get your spot!

I want to see you crush those goals and feel confident and empowered to take on the rest of your life!!!!