Cafe Latte Shakeology Recipes!

A little over a year ago, I posted over 100 recipes for Shakeology.  It's one of my favorite posts-- I refer back to it all the time when I'm looking to try something new or looking to give suggestions to people trying Shakeology.  This past January, the newest Shakeology flavor, Cafe Latte, came out and it is AH-MAZING.  I've been drinking it all this time, yet I haven't added to my list of recipes!

So here you go, over 30 recipes JUST for Cafe Latte Shakeology!

Interested in trying it out?  The link is at the bottom!

Cafe Latte Shakeology

Cafe Latte is the newest Shakeology flavor.  Even just mixed with water, it has the light, creamy flavor of coffee ice cream, not the bitterness of black coffee.  Here are some great ways to make it (use one scoop or packet of Cafe Latte Shakeology):

1. Cafe Latte: 1 cup water, 1/2 cup of ice optional
2. Hazelnut Latte: 1 cup unsweetened almond milk, 2 tablespoons of chopped raw hazelnuts, 1 teaspoon pure hazelnut extract, 1/2 cup ice
3. Muddy Nutty Buddy: 1/2 cup unsweetened almond milk, 1/2 cup water, 2 teaspoons of all-natural peanut butter, 1/4 large banana
4. Mocha Caramel Latte: 1 cup of unsweetened chocolate almond milk, 1 teaspoon pure caramel extract
5. Creamy Coconut Late: 1/2 cup of water, 1/2 cup canned lite coconut milk
6. Anise Latte: 1 cup unsweetened almond milk, 1 tsp. pure anise extract
7. Frozen Thai Ice Coffee: 1 cup strongly brewed cold coffee, 1/2 teaspoon of ground cardamom, 1/2 tsp. pure almond extract
8. Honey Peanutty Coffee: 1 cup unsweetened almond milk, 2 teaspoons all-natural peanut butter, 1 teaspoon raw honey
9. Black Forest Coffee: 1 cup unsweetened chocolate almond milk, 1/4 cup organic tart cherry juice
10. Peanut Butter Mocha: 1 cup unsweetened almond milk, 2 teaspoons unsweetened cocoa powder, 1 teaspoon pure maple syrup (or raw honey), 2 teaspoon all-natural peanut butter
11. Vanilla Sea Salt Latte: 1 cup unsweetened almond milk, 1 dash sea salt (or Himalayan salt), 1/2 fresh vanilla bean, cut in half lengthwise.
12. Greek Coffee: 1 cup strongly brewed cold coffee, 1/4 cup low-fat plain Greek yogurt, 1 teaspoon raw honey
13. Mocha Java: 1 cup unsweetened chocolate almond milk
14. Coco-Latte: 1/2 cup unsweetened almond milk, 1/2 cup coconut water beverage, 2 teaspoons unsweetened shredded coconut
15. Red Eye Coffee: 3/4 cup water, 1/4 cup brewed espresso
16. Cinnamon Dolce Latte: 1 cup unsweetened almond milk, 1 teaspoon ground cinnamon
17. Pumpkin Spice Latte: 1 cup water, 1/2 canned pumpkin puree, 1/2 teaspoon ground pumpkin pie spice
18. Flaxseed Banana Joe: 1 cup unsweetened almond milk, 1/4 large banana, 1 tablespoon flaxseed
19. Orange Mocha Latte: 1 cup unsweetened almond milk, 2 tablespoon unsweetened cocoa powder, 2 teaspoons finely grated orange peel (orange zest)
20. Salty Caramel Latte: 1/2 cup water, 1/2 cup low-fat milk, 1 dash sea salt, 1 teaspoon pure caramel extract
21. Iced Vanilla Latte: 1 cup water, 1 teaspoon pure vanilla extract
22. Blueberry Brew: 1 cup unsweetened almond milk, 1/3 cup fresh or frozen blueberries
23. Spicy Latte: 1 cup water, 1/2 teaspoon ground cayenne pepper, 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground nutmeg, 2 teaspoons raw honey
24. Maple Coffee: 1 cup unsweetened almond milk, 2 teaspoons pure maple syrup
25. Peppermint Mocha: 1 cup unsweetened chocolate almond milk, 1 teaspoon pure peppermint extract
26. Honey Nut Latte:  1 cup unsweetened soy milk, 2 teaspoons all-natural cashew butter, 1 teaspoon raw honey
27. Almond Latte:  1 cup unsweetened almond milk, 1 teaspoon pure almond extract, 2 tablespoons slice raw almonds
28. Banana Spice Latte:  1/2 cup water, 1/2 cup unsweetened almond milk, 1/2 large banana, 1 teaspoon ground cinnamon
29. Tiramisu Latte:  1/2 cup unsweetened chocolate almond milk, 1/2 cup water, 2 tablespoons part-skim ricotta
30. Oatmeal Latte:  1 cup unsweetened almond milk, 2 tablespoons dry old-fashioned rolled oats, 1 teaspoon raw honey
31. Mexican Spiced Coffee:  1 cup water, 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground cloves, 1 teaspoon finely grated orange peel (orange zest), 1 teaspoon raw honey

 Order Cafe Latte Shakeology Here

T25 Review

This is not an April Fools joke:  I am forever grateful to my very best friend, Rachel, for writing this review of T25 for me.  I have tried all of the workouts, but Rachel just completed the entire program.  Don't let her downplay her results... they are awesome!

When it comes to making a commitment to a fitness lifestyle, there are many excuses and complaints. Probably the most common one I hear is that people can’t find the time to fit exercise into their busy schedules. I’m not going to get into how your health should be a non-negotiable; I’ll leave that for Michelle to tackle. But I AM going to get into how T25 is the workout for your busy lifestyle.

Ok, fine, I know. My life isn’t that busy. Even though I work full time at a job an hour away that often requires more than the 40 hours I get paid for, the fact is that once I get home, I have no one else to worry about but myself. Being single and childless, I don’t have much else to do except workout and eat some semblance of dinner. But, I have a very short attention span when it comes to exercise. If the workout is more than 30 minutes, I lose interest quickly, get a mental block, and start slacking on the moves (don’t even get me started on PiYo Drench…). One day, over a bottle of wine (duh), I complained about this to Michelle, and being my wonderful coach, she recommended I give Focus T25 a try. Since I’ll basically do (almost) anything Michelle tells me to do, I clicked on over to www.TeamBeachbody.com and ordered myself a brand new workout.

Having completed PiYo as my first Beachbody workout, I wasn’t accustomed to high-cardio/impact exercises. It was difficult at first, but now having completed T25, I feel very strongly that PiYo and T25 complement each other very well. Both are high-intensity workouts and increase strength but T25 aids in building your cardiac endurance while PiYo really improves your flexibility. Strength, endurance, and flexibility - three things that everyone needs!

What is Focus T25?

Focus T25 is a high-intensity, 25-minute, full-body workout created by Shaun T, the same guy who created Insanity. It is considered Focus Interval Training, where every muscle group gets worked, and then worked again. With this plan, you get the benefits of an hour long workout packed into a short 25 minutes, and there are NO water breaks. It’s no joke… it’s hard work and there’s lots of sweat, but after 25 minutes, you’re done. That’s ONLY 1.7% of your day! You still have 98.3% of the day to do whatever else it is you need to do.

How does it work?

T25 is broken down into two blocks, Alpha and Beta. There is also a Gamma cycle that can be purchased separately (I did not do the Gamma cycle, so no review of it here). Each block is 5 weeks long and has a different focus. For every week, you do one workout Monday through Thursday, a double on Friday, rest on Saturday, and stretch on Sunday. Shaun T recommends doing the double on Friday for maximum results, but if "T50" (as I like to call it) does not fit into your schedule, that’s ok. You can do the second workout over the weekend. I don’t have the patience for Friday doubles so I always spread it into the weekend. For every workout, there is a modifier who shows you how to do low-impact versions of the exercises. Don’t be fooled though. Even though the modifier is low-impact, you’re doing just as much work as everyone else (sometimes even more because you don’t have the momentum from the jumps!). After every 25-minute workout, there is a 3 minute stretch/cooldown to help your muscles recover.

What do I get?

You mean, other than a hot, fit, bod? So much! You get 10 different high intensity workouts, a Stretch workout, a Quick Start guide, a 5-Day Fast Track guide, the Get It Done Nutrition guide, an Alpha-Beta wall calendar that shows you which workouts to do on which day, and a pro-grade resistance band. If you order through Michelle, you will also get a bonus Core Speed workout.

What else do I need?

The right shoes! Do not wear running sneakers to do T25. Your feet will cry. You might cry too. T25 has a lot of quick, lateral movements for which running shoes will not give you the proper support. I learned this the hard way when my wide, flat feet started cramping and burning within the first 10 minutes of every workout. Don’t make my mistake. In the end, I found that doing the workouts barefoot was actually the most pain-free option for me. This won’t be the case for everyone, but it's definitely something to consider if you're having some foot pain.  I also purchased some interlocking foam exercise mats (http://tinyurl.com/p4wfj7g) to cushion my landing and the world was right again. For the rare instances that I do decide to put shoes on, I found a pair of low profile New Balance cross-trainers (http://tinyurl.com/ougb9bh) that give me good lateral support with minimal cramping. Look for a crosstrainer that gives you support for side-to-side movements and is also flexible, allowing your feet to move naturally.

Some other optional equipment you might want are a soft workout mat and a set of dumbbells. The workout mat comes in handy for some of the exercises on the floor to cushion your back and knees. Dumbbells can be used in the Beta cycle in place of the resistance band that comes with the program. Choose a dumbbell weight that is doable but also challenging.

You should also know that for the entirety of T25, you should be focused on form over speed. Sometimes, those people on the screen with the perfect six pack abs and ripped arms will be going so fast, and you are doing your darndest to keep pace with them. But, it does you no good to keep pace with bad form. You end up cheating yourself of the proper focus and could also cause injury (to yourself and/or your pet/person/tiny person/tv). Stay with Tania the modifier when you have to and go at your own pace. With practice, you will work your way up to speed.

ALPHA - Focus: The Foundation

In the Alpha round, your main focus is building a strong foundation using just your body weight. The workouts are Cardio, Speed 1.0, Total Body Circuit, Ab Intervals, Lower Focus, and Stretch.

Cardio - A full 25 minutes of non-stop cardio. Get ready for heavy breathing!

Speed 1.0 - This is the only workout in Alpha that does not give you the option of turning off the music.  This is because it’s a workout focused on improving your speed and agility with interspersed stretching intervals. Speed 1.0 is one of my favorites from the Alpha cycle because it feels like a dance routine as opposed to a workout.

Total Body Circuit - TBC is, I think, the hardest workout of the entire program. It makes me want to lay down on the couch and start thinking to myself that maybe having some extra fat padding and a subpar cardiovascular system really isn’t that bad. You certainly work your entire body and there are, what feels like, endless planks and pushups. I had to follow the modifier the most for this workout and take breaks as needed, but by the end of the Alpha cycle, I was able to take less or no breaks and only follow the modifier for a few moves or when I got really tired.

Ab Intervals - Shaun takes you through a slew of ab work with cardio recovery in between. You will V-sit like a pro after this video.

Lower Focus - Leg day is here. You will definitely feel the burn with Lower Focus as you work the largest muscle groups in your legs and glutes.

Stretch - Confession… I have never actually done the Stretch video. But The Google tells me that it helps you lengthen, stretch, and recover the body. ¯\_(ツ)_/¯ Sure, ok.  That's what PiYo is for.

BETA - Focus: The Core

After you’ve built up a good foundation in Alpha, you move on to the Beta round where your main focus is your core. You will notice that for every video, Shaun puts an emphasis on keeping your core engaged even if it is not an ab-based exercise. The workouts are Core Cardio, Speed 2.0, Rip’T Circuit, Dynamic Core, and Upper Focus.

Core Cardio - Another non-stop cardio workout. I personally think this is the hardest Beta workout just because it’s so cardio heavy and your heart rate never really goes down.

Speed 2.0 - My (and Michelle's) favorite of all the T25 workouts! Just like Speed 1.0, this video focuses on your speed and agility with repeating sequences that build and are done in shorter and shorter intervals as you progress through the video. Also just like Speed 1.0, it feels like a dance routine, and I can bring out my inner hip hop dancer.

Rip’T Circuit - When I first saw the name of this video, I groaned because I thought it was going to be TBC x1000. I was pleasantly surprised that I did not want to kill myself the first time I did Rip’T. In this video, Shaun takes you through intervals of CULA - Cardio, Upper, Lower, Abs. It is the first instance where you will use your resistance band/dumbbells. It’s not as tear-inducing as TBC, but you still work hard using a lot of muscular and cardio endurance.

Dynamic Core - A great core workout using seven standing exercises and seven floor exercises. You also get to witness Shaun T punch a girl in the stomach. That’s my favorite line from T25 - “Now watch, as Jen goes by, I’m gonna punch her in the stomach.”

Upper Focus - The most difficult part of Upper Focus is trying to figure out why Shaun T is wearing a polo shirt. Who works out in a polo shirt? Anyway. If you’re a lifting junkie, this video will probably be your favorite. The resistance band/dumbbells are heavily featured in this workout to build your upper body strength.

Results

In doing Focus T25, I lost 2.6 lbs and 4 inches overall. I know it’s not a super impressive drop in weight, but let me tell you… I fit into so many clothes that I didn’t fit into a year ago. Talk about reclaiming my closet! I also saw improvement in strength and endurance as I progressed through each week. Things that were hard to do in Week 1 were not nearly as hard in Week 5. In reminding you, dear readers, I am also reminding myself that the numbers don’t tell the whole story. Stick to it. Show perseverance and persistence. It’s only 25 minutes a day. Do the work and then you can enjoy your results for the remaining 23 hours and 35 minutes of your day.

Review of the 3 Day Refresh: The Good, the Bad and the Ugly

When I was 21, I went white water rafting 88 miles down the Colorado River through the Grand Canyon with my parents and a bunch of strangers.  We would raft during the day, and at night, we camped in sleeping bags in the open air.  We didn't shower and we definitely didn't use toilets, although the guides packed amazing food options and portable stovetops and grills to use for dinner.  On our 5th and last day, we docked our rafts at Phantom Ranch and proceeded to hike the 9 miles out of the canyon up to the South Rim.  It was over 100 degrees.  There was little to no shade.  We were carrying all of the gear we had used over the last five days.  I drank over seven liters of water and there were only two places to go to the bathroom.  I had blisters on my feet and on my shoulders where my bags were.  In the beginning it wasn't so bad, but by the end, I literally had to talk myself into continuing, placing one foot in front of the other.  Nothing I have ever experienced was as difficult mentally or physically, as that hike.

Until the 3 Day Refresh.

Ok I exaggerate... a little.  Here's the breakdown:

Morning 1 weight:  Here we go!

I ate the same things all three days.  A shake and fruit for breakfast, a fiber shake for a morning snack, a salad, fruit and a shake for lunch, veggies and hummus for an afternoon snack, and a salad, a shake and veggie broth for dinner.  The shakes are special for the 3DR and are all provided for you in the 3DR package.  Also included is an info booklet that tells you what fruits and veggies are allowed. I followed everything to a T.  I even did light workouts on Day 1 and 2.



Day 1 ended up being a snow day.  Sooo the whole day I just sat in the house and stared at the Chex Mix on the counter in my kitchen.  I would say Day 1 was the hardest mentally.  I wanted to eat #ALLTHETHINGS.  I wasn't even that hungry!  Honestly, the meal plan up until dinner is a lot of what I already eat on a daily basis, minus the animal protein.  Also, I was peeing like an animal the whole day AND  (tmi right here) I got my period.  So that was awesome.



Dinner... was a different story.

When I first decided to do the 3DR, I looked at the food options to make sure there were enough veggies that I could stomach (I am NOT a veggie girl.  I like about 2.5 veggies and I eat them every day.)  I saw a tomato cucumber salad that looked eatable and decided on that.  Problem was, I had never actually had a cucumber before.

Cue shocked faces and mild mocking.

Whatever.  I tried one a few weeks ago just to make sure and affirmed that they were not deadly.  Until I tried to eat an entire salad of them.  I was literally gagging them down.  Rachel came over and was pleasantly chomping away on her spinach, tomatoes and sprouts while I was making a scene next to her, whining, "I just can't do this, Rachel!  I just can't do this!"

Dinner, before I realized the agony it would cause me

Drama city over here.

I managed to ingest ALMOST all the salad.  I probably left 3 or 4 bites at the bottom.  Rachel told me if I lost more weight than her, she was going to blame it on the fact that I didn't finish my salad.

That night I slept like a log.  I don't remember sleeping like that in a long, long time.  I woke up feeling refreshed (haha) and ready to start Day 2, the memories of my gag reflexes of the night before having all but faded away.

Morning 2 weight

Day 2 was definitely the worst day physically.  I was back at school, so that kept me occupied as I tried to figure out how to time my food and shakes with my schedule.  I was never hungry, but I had a slight headache throughout the day, which progressively got worse into the afternoon (the meeting I had to go to after school probably didn't help).  Then dinner time rolled around and I was faced once again with my arch nemesis:  the cucumber.  I manned up, and managed to get down the same amount of salad as I had the day before, which I considered a #win.  Again, I slept like a log.

Morning 3 weight!

Day 3 was a roaring success.  While I still wanted to eat #allthethings, it was only because I wasn't allowed to, not because I was hungry.  I never had a headache and never felt tired or lethargic.  I had a great day at school, followed by a fantastic meeting with my coach AND a long call with a new coach who I know is going to do great things.  My husband was home from a business trip, so we were able to spend some time together and catch up and I wasn't an angry mess. AND my biggest success of all?!  I FINISHED THE CUCUMBER SALAD.  Take that!

I learned a lot about myself during these three days.  I learned how important accountability is.  I truly believe I would have never gotten through without a cheat if I hadn't blogged and posted about doing it.  I knew that everyone was watching me, waiting for my results and an honest update.  I also feel like I was able to put myself in the shoes of someone who is truly trying to change their eating habits cold turkey.  My eating habits have adjusted and improved over the course of years, as I noticed my body changing.  The way I eat now, which is pretty healthy, is something that I have grown into.  However, people who never ate healthy before or have never made exercise a priority and who are jumping into an entirely new way of life probably feel a lot like I did these last three days.  They see temptation everywhere.  They feel like they are eating foods that they don't like, or aren't satisfying them.  Maybe they feel like it's not enough food or that they are tired or have a headache.  But just like my Day 3, eventually my body adjusted and I felt fantastic, AND I even acquired enough taste to finish the cucumbers!  The 3 Day Refresh is NOT the way that you should eat every day.  But it was a huge change from the way I had been eating, and so that was a struggle for me.

Obviously you're ready for my final results, taken this morning:

After!!  Bye bye bloat!

A total of 5 pounds lost (even during my period) and obvious bloat from my stomach gone (hopefully) forever!

*****

When I woke up the morning after my hike out of the canyon, besides being wildly excited that I had free range of a toilet, I remember thinking, "Yeah I could probably do that again," despite the incredible struggle I felt during the actual hike.  The brain is funny that way.  Maybe it's because you would know what to expect the second time around.  Would I recommend the 3 Day Refresh to someone?  Absolutely.  Would I do the 3 Day Refresh again? Maybe once I get a better handle on my cucumber game :)

3 Day Refresh Planning and Prep!

I'm taking the plunge.  It took me about 7 months, but I finally feel brave enough to attempt the 3 Day Refresh.  (What is the 3 Day Refresh?  Scroll down and I'll tell you!)

On my journey to this decision, I passed through all five stages of grief:

Denial-- I don't need to do some crazy cleanse!  I'm thin!  I don't eat crap!

Anger-- Why do I hate veggies?!  If I didn't hate veggies, maybe I would try it.  Stupid veggies.

Bargaining--  I promise I'll only eat one more brownie.  One more brownie can't hurt.

Depression--  I'm so bloated and I ate so much boo hoo me.

Acceptance--  OK I'LL DO IT!

So here we are.  Rachel (obviously) graciously volunteered to "do it" with me.  She completed the 3DR once before in the fall and lost a few pounds.  I have no idea what to expect in terms of weight/inch loss.  What I am most excited about is feeling and LOOKING less bloated.  After the holidays, and the Super Bowl and Valentine's Day, I'm ready for a little restart.

Rachel and I started off our President's Day with a little trip to Whole Foods.  Rachel has very high standards for her fruit and veggies.  I like cheap.  In case you didn't realize this, Whole Foods is not cheap.  But like they say, "You are what you eat, so don't be fast and cheap," heh heh.

Here's Rachel's beautiful meal prep:

And mine!  All done!

I'm also ready to be totally transparent about this little journey.  Here are my pictures and weight from this morning, my first morning.  I'll be back on Friday morning with updates on my pictures and weight (hopefully) loss.

Just so everyone knows, the 3 Day Refresh is a three day cleanse filled with fruits, veggies and healthy fats, along with protein and fiber shakes.  It is low caloric, but you still eat five times a day, with plenty of tea and water in between.  It's a great way to recover after a particular gluttonous weekend, prepare for an upcoming event or vacation, break through a plateau, or just jumpstart a new healthy lifestyle.

I was doing pretty well with my health and nutrition  through the holidays, and then for some reason, it caught up with me in January.  By that point, I knew I was going to be doing the refresh after Valentine's Day, so I really let myself go these last few weeks.  I am excited to get back on track and ready for a few spring runs I have planned and looking great for the summer!

Classic All-American Chili

Chili.  An American masterpiece.  Is it American?  A question to ponder.

My mom always made great chili.  But a few years ago, in an effort to "forge my own way," I went searching for my own chili recipe.  Then I got lazy and found, probably, the easiest chili recipe on the planet.  I gave it my own little tweek to make it spicy (it's chili, people!) and then taught Rachel to do the same!

Classic All-American Chili

Prep time:  5 minutes

Cook time:  25 minutes

Total time:  30 minutes

Yield:  5 servings

Ingredients:

1 lb lean ground meat (we used beef, feel free to use turkey or chicken!)
1 cup chopped onion
2 TB chili powder
2 tsp ground cumin
1 1/2 tsp garlic salt
1/2 tsp dried oregano leaves
1 can (15 oz) kidney beans, drained and rinsed
2 cans (10 oz each) Ro-Tel (OR a 15 oz can of your choice of diced tomatoes + a jalapano!)
8 oz tomato sauce (no sugar added)

Instructions:

Stirring occasionally, cook the ground meat and onion in a large saucepan on medium-high heat until meat is no longer pink.  (I like to drain the fat into our notorious "fat can" in the fridge.  My husband would rather not talk about it.)  Stir in remaining ingredients.  Bring to a boil and then reduce heat to low.  Cover and simmer, stirring occasionally for 20 minutes.  Serve with shredded cheese and maybe a little plain greek yogurt?  An avocado maybe?  The possibilities are endless.

Rachel and I also tried our hand at some baked zucchini.  While tasty, I wouldn't call these a #win, based on the fact that they never got crispy!  Looking for some advice here:  how do you make your zucchini crisp up?  Ours were sad and limp :(

PiYo Review

I love running.  I love weightlifting.  And last July, I learned that I really loved PiYo.  If you have ever talked to me about working out, you've probably heard me call PiYo my "soul workout".  PiYo saved my life and my body.  Last June when I had knee surgery, I was at the end of my rope.  I hadn't run for five months... or really done any kind of strenuous exercise.  My husband wasn't working and I was stressed and depressed.  My cousin-in-law had been gently baiting me with both the anticipation of PiYo's release and the possibility of coaching for months.  Even still, when I signed up to be a coach with PiYo on the day it was released, one day after my knee surgery, I not only felt like I was jumping the gun, I was not super hopeful that it would do anything major for me.  Best case scenario, it would be exercise that I could easily and safely do while I was rehabbing my knee.

Not to sound pompous, but I am hardly ever wrong... and I was very wrong about this.

Here is my review of PiYo including answers to the most frequently asked questions, along with explanations of each of the workouts.  If you have any additional questions, don't hesitate to ask in the comments or send me an email or private message!

What is PiYo?
PiYo is a low-impact, high-intensity workout that combines the flexibility and power of yoga with the  core-focused strength-building of Pilates.  However, I tend to think this definition does not do it justice, and in fact, can be misleading.  For cardio and strength-training junkies like me, they hear the word "yoga" and go running for the hills.  "Yoga is boring" is what I often hear from them (and frankly, from myself).  For yogis and people who find their meditation and peace from practicing yoga, they go into PiYo expecting the same.  The thing I think I want to stress the most about PiYo is that PiYo is HIGH-INTENSITY.  You will move.  You will sweat.  Your muscles will scream.  It is not boring and it is not meditative.  It is for people with an open mind for an unexpected way to exercise and transform their bodies.

Why is PiYo effective?
Every movement in PiYo engages the core muscles.  A weak and inflexible core minimizes your ability to properly and effectively use the rest of your body during the workouts and in your everyday life.  Every movement in PiYo also engages multiple muscle groups at the same time while in constant motion.  This not only mimics the functional movements of the real world, but keeps your heart rate up to ensure that you are burning calories the whole time!

We've all heard of the benefits of stretching.  The dynamic stretching in PiYo is effective in many of the same ways as static stretching.  Stretching and flexibility can improve the range of motion of your joints, allowing your muscles to work most effectively.  Because stretching lengthens your muscles and supplies blood flow, it increases your ability to build muscle and recover from muscle fatigue.

Who is PiYo for?
This is actually great because unlike many Beachbody programs, PiYo is literally for everyone!

• For men and women who want to lose weight-- The high-intensity moves that require the use of multiple muscle groups at one time keep your heart-rate at the optimal level for calorie burning!
• For people who want to build lean muscle-- PiYo uses your own body weight as the primary source of resistance... no weights required!
• For fitness beginners-- There is no complicated choreography to learn.  There is a modifier in every workout for every move.  Chalene is VERY vocal when it comes to explaining all the movements and when they happen.  Even in moves where you are not looking at the TV, you understand what she is asking you to do and how to do it.
• Extreme fitness enthusiasts-- PiYo is constant, often athletic movements that require muscle endurance, flexibility and core strength that even the most fit men and women may lack.
• People who want the results of an extreme program, without jumping, weights, or straining their joints--  PiYo has no jumping and no weightlifting.  Even two weeks after my surgery, I was able to complete the program following the modifier.  After four weeks of PiYo (six weeks post surgery), I saw NOTICEABLE changes in my body, despite modifying.
• People who don't have a lot of room and don't want a workout that requires a lot of equipment-- All that is recommended for PiYo is a yoga mat!

What do I get with PiYo?
Your PiYo program will come with a Quick Start Guide that will explain how to maximize your results, two 60-day PiYo workout calendars for either PiYo or PiYo Strength (PiYo Strength DVDs sold separately), the Get Lean Eating Plan with clean eating meal suggestions specifically tailored to the PiYo program, and a tape measure to take your body measurements in order to track your progress and get your free t-shirt upon completion of the program!  And of course, your program also comes with the following workouts:

Align:
Get the basics on the moves you will see in all the workouts.  Chalene will explain the movements and positions to you, show you the proper form, and give you the opportunity to become comfortable with everything in a relaxed setting.

Define Upper Body (20 min):
This basic workout includes all the moves that you will see throughout the program that really focus on your arms, upper back and core.

Define Lower Body (20 min):
This basic workout is another stepping stone to the more challenging workouts in the program.  It includes all the moves that you will see throughout the program that really focus on your glutes, hamstrings, and core.

Sweat (38 min):
This is a transitional PiYo workout that takes you through moves that work every part of your body.

Buns (28 min):
This workout really targets your glutes and hamstrings to tighten and strengthen the lower part of your body.  It's leg day!

Core (30 min):
Core incorporates both standing and floor moves that target your lower, middle and upper abs AND obliques with very little actual crunches!

Strength Intervals (22 min):
This workout is non-stop for the entire 22 minutes.  It alternates between intense body weight resistance moves and heart-rate elevating athletic cardio to give you a well-rounded workout!

Sculpt (27 min):
Sculpt is all about muscle endurance.  It uses body weight moves you've seen before, but constantly varies the tempo to challenge your strength and your balance.

Drench (47 min):
By far the most comprehensive and challenging PiYo workout in the program.  Drench consists of two parts.  The first part is the body weight, high-intensity moves featured throughout most of the workouts.  Flow, the second section, focuses on stretching and balance.

BONUS Hard Core on the Floor (30 min):
If and only if you order through your coach (me), you'll receive this amazing core workout that--you guessed it-- includes only floor work.  However, say goodbye to boring crunches, because you won't see any of those here!

Don't even get me started on the PiYo Strength DVDs!  Those are for another, shorter blog post day!  If you want to get hyped up about PiYo, you can watch the PiYo Launch Promo!

Now that you know absolutely everything there is to know about my favorite program PiYo, what are you waiting for?  I have Challenge Groups starting the first Monday of every month and along with Shakeology and a diet of clean eating, I can guarentee success!

Why am I not losing weight? Don't blame the fat fairy.

I want to take a moment to be real with you, and also encourage you (it is Motivational Monday, after all)

The other coaches on my team and I often talk about how to encourage our Challengers and people in general who feel discouraged during the first few weeks of their programs. When the numbers on the scale don't drop rapidly, they figure their new healthy lifestyles weren't working. We're all so busy, so if something is not working, why make the time for it?

There are a few things I want you to consider if you feel like this is you. 

1.  First and foremost, think about this: it probably took a while, maybe even years, for you to get to this point, the point where you feel like you need to lose a few pounds. This happened because life happened. This is normal! However, the exercise and nutrition changes you started making a few weeks ago need to become lifestyle changes. I promise it’s not going to take the same amount of time to lose the weight as it did to gain the weight, but to do it in a healthy, permanent way, it’s going to take some time.

2.  Second, you are putting your body through a new rigorous routine and believe it or not, there's going to be some swelling and water retention until your body regulates.  Why does this happen?  When your body starts a brand new exercise program, you use your muscles in new ways.  Microscopic tears in your muscles during these exercises cause the muscle soreness you experience.  In order to "protect and defect" your body from future muscle tears (essentially making your muscles stronger so you can continue to improve with that exercise), your muscles become swollen and inflamed and therefore retain water.  Once your muscles and your body become used to your new exercise routine, the muscle inflammation will decrease and so will your weight.

3.  Another big difference especially for those who have never worked out like this before OR were not eating what they should have (let’s face it, in college I might have been 10 pounds lighter but I was eating a soft pretzel and chocolate pudding every day for lunch), your body didn’t have the muscle that you are currently building. So when we are focused on the number on the scale, we might not realize that there is actually less flab around our bodies to pinch. THIS is the goal!

This is your EXTRA CHALLENGE for this week: no matter what program you are doing or what week you are on, if you are feeling discouraged, take your measurements and your pictures again, but do not get on the scale. Finally, take a good, hard look at what you are eating. Are you eating things you shouldn’t? Calorie counting is a great idea, but it’s not going to work if those calories include Cheetos and Gatorade and bagels. It was a tough slap in the face for me too, but the results have been undeniable.