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

Become a Beachbody Coach

Click here if: You want to be a Beachbody Coach! You will receive an email within 24 hours from me to welcome you to our team and help you get started right!

Want to chat one-on-one? Email me at fitnic13@aol.com

After Insanity 

I don't know if you have heard anything about Beachbody Coaching? Have you ever been approached about the opportunity or heard about it on one of the workout DVDs? I started coaching in April and I am hoping to make it my full time job. Right now I do stay home, but recently finished my Education degree and had planned on going to back to work when my little one turns 4. While I love children, helping people lose weight and feel more confident about themselves is my absolute passion. I love this job! I don’t hound anyone or pester anyone. I just ask questions and offer help when someone wants a new program, are not seeing results that they want with what they are doing, or has a general fitness or diet question. It has been the most rewarding thing I have ever done. When someone loses 10,20, or 50 lbs because I helped them pick out a program and held them accountable through a closed facebook page, there is just nothing like that! I also love never having to be in an office or answer to a boss–I work it because I want to and when I want!

Here is a general overview of Beachbody Coaching. If you would like to sign up with our team and do not have a TeamBeachbody account click here to sign up as a coach. If you do have an account email me at fitnic13@aol.com for the next step.

• If you buy a Beachbody Challenge Pack (it comes with a fitness program, Shakeology, and a month membership to TeamBeachBody), your sign up fee to coach is waived!
• If you are actively in the military, it’s free to sign up! You just fill out a short form and fax it in to get signed up for free. Contact me at fitnic13@aol.com short form and fax it in to get signed up for free. Contact me at fitnic13@aol.com to find out more. My husband is in the Navy and everything for him is 100% free. If you are in the military there is NOTHING to lose here and you can earn money!
• If neither matches your circumstances, it is $39.95 to start coaching. This fee covers your online office with lots of web tools and training and 2 shop websites (www.teambeachbody.com/msfroggie7 and www.myshakeology.com/msfroggie7)
• Monthly Fee: $14.95 to maintain your office and website
• Once you go Emerald: $39.95 per quarter for a premium membership with meal plans and celebrity chats.

If You Are Already Drinking Shakeology…

• You are spending approximately $139 a month for it. By becoming a coach, you will save $34.75 a month on it. That’s $400 a year!
• So if you became a coach and did NOTHING to work your business, you would pay $219.39 for becoming a coach for a year. Based on your Shakeology savings of $417, you still would save about $177.61!

Basics About Making an Income as a Beachbody Coach

• You make 25% commissions on any sales from your site whether you have ever bought or sold anything or not.
• Your receive a 25% discounts on all products and programs.
• You can earn a Team Cycle Bonus, paid weekly, if you decide to build a team.
• If you do build your team with 2 or more coaches, you qualify for customer leads. These are the people that buy a program off television and do not have coach; Beachbody randomly assigns them to you. You then can make a 25% commission off of their future purchases.
• You get first access to all new products and programs.
• Start up is just $39.95 and then you pay $14.95/month as a website fee (you get 3 websites for that)
• You can cancel at any time. There is no obligation or penalty fees (or anything like that).
• Run a closed weight loss support groups through facebook.

Average Salaries of Beachbody Coaches (From Beachbody 09-10)

Rank	Average	High
Coach	$598	$138,392
Emerald (2 Coaches)	$2,588	$52,758
Ruby (2 Coaches Under You are Emerald)	$9,924	$80,508
Diamond (Ruby + 4 of Your Coaches)	$13,968	$107,915
Star Diamond	$94,122	$1,052,383

Why I Chose Beachbody

• Beachbody is a highly reputable company with products featured on news media, in magazines, on talk shows, used by celeb’s, etc.
• Unlike many other products, Beachbody’s programs are always in demand. People are always going to want to lose weight and get healthy, and Beachbody is continually updating their product line.
• No pressure to make sales or pressure to increase to a rank. If you want to work it great, if not or not right now, that’s cool too–Enjoy the discounts!
• Free trainings, webinars, conference calls you can attend if you want to learn to be successful.
• I’d be your mentor, so any questions or struggles you have, I’m here to help!
• No stocking of product, or shipping products, or dealing with customer service issues.
• No need for home parties (unless you want to, but that’s not necessary for success…I’ve never even done one!)
• A HUGE support system from other coaches online!! You will feel like you have a whole new family!
• I love helping and supporting people meet their health and fitness goals and Beachbody has given me the avenue to do this.

Below is a link to sign up to coach, but if you have any questions contact me fitnic13@aol.com. I’d love to talk to you! :)

www.teambeachbody.com/msfroggie7

P90X3 Just 30 Minutes a Day

 

Do you remember that program P90X or P90X2? P90 and P90X was my first Beachbody programs. I loved it. It made me feel strong and kicked started my healthy lifestyle! The one thing I didn't like about it that many of the workouts are an hour long! This is just a bit to long when you are a busy parent, working full time, or going to school full time. P90X3 is going to be 30 minute workouts. Who doesn't have time for 30 minute workouts? You can squeeze those into any part of your day!

 

Says Tony Horton,

 

"I took everything I learned from P90X and P90X2—coupled it with new science that shows intense 30-minute workouts can get you in better shape faster—and slammed it all into overdrive.
The result? Short, targeted, intense workouts that take just 30 minutes—but leave you looking like you've been tearing it up in the gym all day, every day."

So how to get it? P90X3 will be shipping on Dec. 10, 2013. I will let my customers know first when P90X3 is available for pre-order through email, if you are not working with a Beachbody Coach you can make a free account and have me as your coach here and it will automatically add you to my email list. From there you can join in on one of my challenge groups and/or just have me available for questions about your program.

Have you been a long time P90X fan and have considered becoming a coach, there is no better time than now to join. Not only do you save 25% on all products, but you can help inspire others to live a healthier life. Message me at fitnic13@aol.com.

 

 

 

 



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