Harvest your Hottie for Fall

How do you feel when you have accomplished something that you consider TOUGH?

These are the women I am looking for:

The ladies who think think that weight loss or confidence in their own skin is a very distant concept. The ones who think they have to feel uncomfortable forever because they “just can’t lose weight.”

I’m looking for them because I USE TO BE THEM!

Are you someone who would feel PROUD of YOURSELF if you were to drop 10-15 lbs? It is really not about the actual pounds as it is about you FEEL at your CURRENT weight---because you just don't feel good. 

Can you relate?

You need to join me in my November 3rd Challenge. Seriously. You do.

I was VERY doubtful that a HOME workout program would make me lose the inches I lost and more so I was doubtful that the stubborn number on the scale would move. BUT 21 days later- it did! It can be done. 

21 Day FIX is my VERY favorite program. WHY? It is short and sweet. You eat normal food. There is no confusion on what to eat with this program. You don't have to spend hours of prep time. It is SO simple. It is fun, especially when you combine it with a group of ladies doing the exact SAME thing! 

There are many other programs we can choose from for you too if you would rather do something different. No matter what program you choose, you will have one on one support with me, a FUN, private group to be a part of for constant support and motivation, nutrition tips and meal ideas, and you will tone, tighten, and lose weight before the holiday pictures. 

I am only accepting TEN women this time. 

We are starting on NOVEMBER 3rd… last day to get committed is October 29… so lets get you all set up!

The Holidays are right around the corner and we want to Harvest your Inner Hottie! So I am only taking the 10 most serious ladies! 

I want to use your before and better yet your AFTER pictures right here on my blog to encourage other women! 

Real Results from my last group!

Apply here to be a part of this group!

http://

Nicole McDuffie

Independent Beachbody Coach

Goal Setting for Weight Loss or Fitness Results

    I was reevaluating my goals this morning and trying to figure out what I need to do to reach my next set of goals. This got me thinking about goals and why we should set them. Wikipedia defines goals as "a desired result a person or a system envisions, plans and commits to achieve a personal or organizational desired end point in some sort of assumed development. Many people endeavor to reach goals within a finite time by setting deadlines."

   So why set goals for weight loss? Goals are important for any tasks in life, but essential in weight loss. Why though? Because it helps to keep you accountable to yourself and what you want. I didn't know this 5 years ago when I begin my weight loss/fitness journey. If I had, I think that I would have reached my goal much sooner then I did.

   When setting your goals for weight loss, you have to be specific with it. For example, I wanted to lose 20lbs when I first started my journey, but I didn't set a specific time frame and therefore it took me several years just to lose 20 lbs. I did it without a deadline. I knew what I wanted, but I didn't have a specific time frame in mind so therefore I didn't push myself or hold myself accountable to my end goal. I have finally reached my end result of losing 30 lbs, but took me much longer then desired.

    When I started a new weight loss support group. I always ask the challengers to set a goal weight loss and a time frame. If we started today and they wanted to lose 10 lbs I would ask them to pick a time frame they wanted to lose this weight by. Some say by the end of the challenge or within 45 days which would be the half way point. I help to hold them accountable to their goal.

    When you want to lose weight set a goal, and be specific with it. Say I want to lose ____ lbs by ____ date and be realistic. You won't lose 50 lbs in a month, but you could in 6 months! Set miniature goals to achieve larger weight loses. If it is 50 lbs say I will lose 10 lbs by 30 days from now. Next step, write it down on several sticky notes or pieces of paper and put it in places where you will see it everyday. For example, on the pantry, the refrigerator, the bathroom mirror, the dashboard of your car, your desk at work, and any place where you will see it often! It helps to see it so when you want to sneak that cookie and you see that note, it will help to hold you accountable to your goal and the time frame in which you want to reach it.

    Do you need help to reach your goal weight? Do you need help setting those goals? Follow me at www.facebook.com/nicolemcduffiesfitness and message me there or at fitnic13@aol.com. My coaching is always free! I would love to help get you started on reaching your dream weight and goals!


Nicole McDuffie
Independent BeachBody Coach

Jenny's transformation

   Good evening everyone! I have been wanting to sit down and share the progress of one my challenger's, Jenny. We started this group as the Focus T25 test group since it was a new program this past summer. This challenge group was so active and I am proud of each one of the ladies in my group! Most of them have finished T25 and have gone on to do other Beachbody workouts so we decided to keep the group open and going. I have come to care for these ladies and have so much respect for each one of them! Because of their commitment to the workouts and nutrition they are all getting amazing results! So I am sure that you will be reading more of these success stories!

   Jenny has two kids, a husband, works full time, and has many other responsibilities along with a very active family life. It would be so easy for her to skip out on her workout, or to pick up fast food for dinner. It would have been easy for her to make excuses. She doesn't though, this lady is the picture of dedication and even worked out in her camper while on vacation! She decided this past May that enough was enough and she has shown up each and every day.

   

   She put her whole self into this and because of that has gotten some serious results. With her program T25 she put in 25 minutes a day 5 days a week, that is the level of commitment for this program. No spending hours away from her family at the gym or getting up hours ahead of her family to go to the gym! I am so proud of Jenny for committing to this program and seeing it to the end.

   She trusted me when I told her that this program would work to help her lose weight and inches. I know you see these programs on infomercials and wonder if it really works, or if those before and afters are real. Well this one is real! You are scared to invest because maybe it won't work and it will just collect dust on the shelf right? I have to say that the a huge part of it collected dust or not is the support that you get out of these groups! The people in the group keep you accountable to the food you are eating, the workouts, they are there for you when you are having a down day, or when you are having a great day and the bond is irreplaceable! 

Jenny's results with T25:

Waist: 10"

Thighs: 3.5"/3"

Arms: 2.5" off of both

Hips: 9"

Neck: 2.7"

For a total of: 28.2 inches! Isn't that amazing? That is not all before T25, Jenny, did another Beachbody program called Turbojam. Between this program and T25 she has lost a total of 70.2 inches and 50lbs! That is some serious dedication and I can't begin to describe how inspiring this woman is to me! 

Weight loss support groups are unique and here is what Jenny had to say about ours:

Are you looking for that type of support? Join my next weight loss support/challenge group starting October 28th, and get a jump start on that New Year's resolution! 

Nicole McDuffie

Independent Beachbody Coach

14 Simple Tips for Weight Loss

We all need help when it comes to losing weight. Here are a few things that I have learned along the way in my journey. I hope that it will help you in yours!

1. Get rid of the dieter's mentality: I know this is one you have heard before, but don't make this a "diet"make it a lifestyle change. When you say this is a diet it implies that you will go back to your old eating habits. So get out of that mind set. Say you are not dieting you are on a journey to eat healthier for the rest of your life. Eating healthy doesn't have to taste bad or be boring.

2. Cut your portion sizes: Many people eat way bigger portions than they should. Use the following picture as a reference.

3. Track your food: Download an app that allows you to track your food, such as MyFitnessPal, or track it in a food diary. Track every bite you put in your mouth. If you are a Mom like me than you may be eating more calories than you think, like a bite here or there of your kids food!

4. Make specific goals: Don't just write down a goal like I want to lose 20lbs. Make it as specific as possible such as I will lose 20lbs by Christmas Day. This makes it realistic and gives you an idea of how many pounds you need to lose each week.

5. Cut out empty calories: No more sodas or juice, this includes diet sodas.

6. Exercise: Exercise at least 3 to 4 times a week. It can be a walk, jog, workout program, or challenge from pintrest. Just get moving for at least 30 minutes 3 to 4 times a week.

7. Eat more veggies and fruit: Veggies are like free foods. Low in calories, dense, filling, and nutritious. I don't enjoy vegetables a whole lot, but I have found different ways of seasoning them and I have found that I love them more now! Fruits are just as good for you! Eat a fist full several times daily.

8. Eat less processed foods: I know this is a hard one in our busy world, but you will lose more if you can cut out the processed foods. It is very easy to do this. I turn to other blogs and make foods that are healthy and family friendly now!

9. Clean out your pantry: Get rid of all the tempting foods in your pantry like cookies and chips. By doing this you will be getting rid of the temptations.

10. Avoid hunger: It takes a little longer, but if you plan, prep, and prepare all your meals you are less likely to get so hungry that you binge. I find that when I don't have some planned out for dinner we will tend to eat out or binge. It seriously pays to plan ahead!

11. Tell all your family and friends: Studies have shown that those who have the support of family and friends are more likely to lose weight than those who don't.

12. Treat yourself in moderation: If you have a cheat meal, don't go overboard. Enjoy it, but just make it a meal not a cheat day! Also, if you want a piece of candy get a fun sized piece, or have a small piece of cake instead of a large one. If you treat yourself you are less likely to feel deprived and then binge. So treat yourself just in moderation, and no more then a couple times a week.

 

13. Motivate yourself: Go buy that bikini that you want to wear, a to small dress, or to small pair of jeans. Hang it wear you can see it everyday. This is will give you the motivation you need to keep going.

 

14. Reward yourself: For every 5lbs or 10lbs you lose reward yourself. Not with treats, but go buy a movie, dvd, or something like that when you meet each small goal.

 

So here are some simple steps or ideas to help you on your weight loss journey. Follow me on facebook for daily tips. www.facebook.com/nicolemcduffiesfitness.

 

Nicole McDuffie

Independent BeachBody Coach