Saturday, February 11, 2017

7 Day Ab Challenge!



Hi everyone! This is a compilation of an ab challenge group I ran on Facebook. I wanted to share the videos here in case any of you were interested in participating as well!

As a reminder, I am not certified to teach workouts so please follow the workout video clips within the videos (I’m just following along with you!) and of course consult with your doctor before starting any workout program.

All of these workout clips you’ll see are from Beachbody workout programs. I posted the links to more info about the programs below each video so if there are any clips that you particularly liked, you can check out the full program!

Additionally, if you’d like to try out all of our workout programs, you can do so by signing up for our club membership (there’s even a free trial!) and accessing Beachbody on Demand, which lets you online stream any of our programs! Check it out here: https://www.teambeachbody.com/signup/-/signup/club?referringRepId=183908

If you’re interested in any of our free groups like this ab challenge, you can contact me through my Beachbody page (http://beachbodycoach.com/katelynlesk) or my Facebook page (https://www.facebook.com/CoachKatelynLesk). We run fun groups like this every month!

Enjoy the ab challenge!

DAY 1

Good morning, everyone! Welcome to Day 1 of our 7 Day Ab Challenge!!

Remember that if on any day you don't want to do the move of the day, you can opt for 100 crunches of your own choosing!

Since our nutrition is just as important when it comes to defining those abs, I'll also be sharing some recipes/tips throughout the week as well!

Without further delay, here is your Day 1 move, forward and backward bicycles from P90X: Ab Ripper X!
More information on P90X:

DAY 2

Today’s move is from PiYo, the Sweat workout (it’s true to its name haha). The move is a combo of some planks and downward dog splits. I’m not very flexible and trust me, mine aren’t pretty- just do the best you can! :)
More information on PiYo:


Since a big part of our physique comes from our nutrition, here’s one of my FAVORITE healthy recipes to make- zucchini pasta with homemade sauce! Much better for our waistlines than regular pasta!!

DAY 3

Today’s move comes from Hammer and Chisel: 10 Minute Ab Hammer workout. They are c-sit taps! I heard a trainer say one time to think of these types of moves as if you’re wringing out your abs like a wet towel- now that’s what I visualize when I’m doing the twisting part of each move (it really helps me get the most out of the move)!!
More information about Hammer and Chisel:


Some healthy eating restaurant tips for you guys:


DAY 4

I’m not going to lie, these side dips from 21 Day Fix Extreme: 10 min Hard Core are TOUGH! It took me almost the whole 21 Day Fix Extreme program to work up to. But it was soooo worth it!! I did this 10 min Hard Core workout every other day while doing 21 Day Fix Extreme and it literally changed my abs-  I had ab muscle definition that I had never before had in my entire life (http://katelynlesk.blogspot.com/2015/06/21-day-fix-extreme-final-review-weight.html).



Tackle this move with authority and show it who’s boss! You can do it!!!
More information on 21 Day Fix Extreme:

Since today’s move was from 21 Day Fix Extreme, I also want to mention how awesome of a program 21 Day Fix and 21 Day Fix Extreme are for getting your nutrition on track as well. Here is a run-down of what it was like when I did the 21 Day Fix Extreme competition plan. It was a lot of prep work but believe it or not, it wasn’t too bad to stick to. I was basically eating all day long; in fact, some days I had *trouble* getting all of my food servings in (especially all the protein on this particular plan). But if you’re up to the challenge, here’s a summary of the prep work and what it was like mid-way through:

DAY 5

Alright guys, if you thought you escaped Shaun T and his cardio, think again! Here is a 2 minute circuit from Insanity Max 30: Cardio 1! You'll be doing core-tightening jack uppercut, 1-2-3 knee, cross jack, and high knee jabs- 30 sec each! If you really focus on tightening your abs through every move, you'll really be able to tell how much of a workout your core got by then end of the 2 minutes! Have fun!!
More information on Insanity Max 30:

As we head into the weekend, here are some tips to help you to keep from going overboard with food at a party (which by the way, is always hard for me- so this is just as much of a pep talk for me as it is info for all of you!): http://katelynlesk.blogspot.com/2015/09/football-or-holiday-party-tips.html

DAY 6

This lunge with weight twists comes from what I have to say is my all-time-FAVORITE workout program, ChaLEAN Extreme!!!! And that’s saying something because there are so many beachbody programs I love and get great results from... but this program is top for me (I seriously love it so much!!!). I did it originally in 2012 and have done it probably 6 or so times since then?? It revolutionized the way I look at strength training (it’s all about slow, heavy lifting so I am always able to stay in great form while doing the moves too). You’ll get a taste for the format (and hopefully why I love it!) in this move from Burn Circuit 1:
More information on ChaLEAN Extreme:

My full Chalean Extreme Review: https://www.youtube.com/watch?v=G8GAEpjFHMk

Our nutrition tip for today is about Shakeology. This is not a shameless plug. I am honestly sharing it because of how much it has helped my nutrition, cravings, weight control, health, and energy over the years. It’s an integral part of keeping my nutrition on track. I describe the benefits I’ve found with it here: https://www.youtube.com/watch?v=2loh3aOeBOs
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease*
 
DAY 7

Let’s wrap up this ab challenge with another dose of Tony! This move (sit-up punches) is only 30 seconds but the pace is tough! See if you can keep up! The workout is 22 Minute Hard Corps: Resistance 1. If you haven’t tried 22mHC yet, I think you’ll find it fun and energizing. I like it because I really feel like I’m working out right alongside our troops (and who doesn’t love a program whose workouts are only 22 minutes)?!!
More information about 22 Minute Hard Corps:
Challenge Pack:
Base Package:



I am so proud of you guys for completing this challenge!!! CONGRATULATIONS!!! I hope your abs are feeling stronger and you’re feeling healthy, empowered, and energized!! If you have any questions about the programs in this challenge, feel free to ask!

I run groups like this every month on Facebook, so if you have an interest in participating in the real deal and getting all the perks of an awesome group of people rooting you on, reach out to me on Facebook (https://www.facebook.com/CoachKatelynLesk) or my Beachbody page (http://beachbodycoach.com/katelynlesk)!

Again, thank you all for participating! I had so much fun with you guys this week!!!! I hope you all did too!!



I would be honored to help you with your fitness journey :)  Here is a link to sign up for a free account with me as your coach: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=183908. Or you can go to www.teambeachbody.com, sign up for a free account, and enter any of my info in when it asks if a coach referred you: screen name: KatelynLesk, coach ID: 183908

Disclaimer Copy: Katelyn Lesk is an Independent Beachbody Coach.

Friday, February 10, 2017

7 Day Self-love Challenge!


Hi, everyone! In honor of Valentine’s day, I’m hosting a free 7 Day Self-Love Challenge on Facebook! It starts on February 13th, so if you’re interested in joining in, contact me through my Beachbody page (http://beachbodycoach.com/katelynlesk) or my Facebook page (https://www.facebook.com/CoachKatelynLesk). We run fun groups like this every month! They are free and everyone is welcome!

If you don’t have Facebook or are catching this at a later date, you can still get all of the good tips and challenges for how to love yourself a little bit more in each of the videos below!

Day 1: The Challenge


Day 2: Awareness


Day 3: Self-love for the body

The blog posts I referenced in the Day 3 video:
Love yourself to where you want to be:

Day 4: Win list

Day 5: Choosing self love

Day 6: Focus on others

Day 7: Beyond the challenge

I hope you enjoyed this challenge! Sending lots of love your way!
Katelyn

Visit https://www.facebook.com/CoachKatelynLesk and http://beachbodycoach.com/katelynlesk for more info or to contact me about future groups!

I would be honored to help you with your fitness journey :)  Here is a link to sign up for a free account with me as your coach: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=183908. Or you can go to www.teambeachbody.com, sign up for a free account, and enter any of my info in when it asks if a coach referred you: screen name: KatelynLesk, coach ID: 183908

Disclaimer Copy: Katelyn Lesk is an Independent Beachbody Coach.

Monday, February 6, 2017

Easy, healthy zucchini soup that can be served hot or cold!



I absolutely LOVE this recipe and it is one of the easiest recipes to make, which means it’s right up my alley!! I originally learned this recipe when I was doing Beachbody’s Ultimate Reset program (a 21 day food and supplement program to help you detox your body and restore it to optimal health). The Ultimate Reset program is absolutely awesome and more info about it can be found here: https://teambeachbody.com/shop/-/shopping/URComplete?referringRepId=183908).

I have used this soup recipe (and many others of the awesome recipes that come with this program!) ever since!!

The soup is vegan, gluten-free, and can be served hot or cold so it’s a perfect healthy meal for a cold winter day or a summer evening! Additionally, this recipe only takes about 5 minutes of actual labor time- how great is that?!

Ingredients:
2 medium-sized zucchini
¾ cup cashews
Himalayan sea salt
Basil (fresh or dried)
Bragg’s Liquid Aminos (soy-sauce substitute)- I’ll give alternatives down below if you don’t have this

Directions:
Cut up zucchini into chunks and steam until semi-soft (length of time for steaming will depend on size of chunks).

While the zucchini is steaming, soak the cashews in water to soften. Drain after about 10 minutes.

Throw the steamed zucchini and cashews into a blender. I think a Vitamix is the absolute best if you plan on making a lot of soups, especially with its variable speeds and tamper tool to help push/mix thicker concoctions. Here is the one I use: http://amzn.to/2lhHfb0 (disclosure: I get a small commission from Amazon if you buy this product). I’ve had this for years and it has never failed me- I always joke that it has the motor of a lawn mower haha- it’s a beast! For this particular soup though, since the zucchini is steamed and the cashews are soaked, everything should be soft enough that you shouldn’t have a problem using a regular blender.

Add Himalayan sea salt, basil, and liquid aminos to taste!

I’m gluten-free so that’s why I use Bragg’s Liquid Aminos instead of soy sauce. The liquid aminos can be found on Amazon here: http://amzn.to/2jqWfpj. Full disclosure: I get a small commission from Amazon if you buy this product but this is honestly what I use at home and they can be hard to find at grocery stores.

I go pretty heavy on these seasonings :)

Blend all of that together and enjoy! The recipe makes 3-4 servings.

Happy cooking!
Katelyn








I would be honored to help you with your health and fitness journey :)  Here is a link to sign up for a free account with me as your coach: https://www.teambeachbody.com/signup/-/signup/free?referringRepId=183908. Or you can go to www.teambeachbody.com, sign up for a free account, and enter any of my info in when it asks if a coach referred you: screen name: KatelynLesk, coach ID: 183908

You can contact me or find out more information using:
Or my Youtube Channel: https://www.youtube.com/kate37721

Disclaimer Copy: Katelyn Lesk is an Independent Beachbody Coach.