Showing posts with label 21 day fix extreme. Show all posts
Showing posts with label 21 day fix extreme. Show all posts

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.
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Monday, June 29, 2015

21 Day Fix Extreme Final Review!! Weight lost, before and after pics, tips, and recommendations :)

I wrote up my mid-way review originally (you can find it here: http://katelynlesk.blogspot.com/2015/02/21-day-fix-extreme-preparation-what-to.html). That post contains majority of my explanation about the program itself. This post includes my results and final take-aways and tips. Sorry it took me so long to finally get this review up! Hope you enjoy! Please contact me if you have any questions!!



JEANS success!!

I had a HUGE success towards the beginning of week 3. I went out and was super excited because I was actually able to wear these jeans that I LOVE but are super tight. So I have to be in really great shape to wear them or I end up having to yank them up the whole night! I knew my legs, thighs, hips, and waist were tightening up and leaning down with this program because my normal day-to-day clothes (i.e. yoga pants) were fitting much looser. But it wasn’t until I tried on these jeans that I really realized how much of a difference this program was making!!

During the 3 wks of this program, I did the 10 Minute Hardcore workout every other day (in addition to the workout on the schedule for that day). I think that made a huge difference in tightening up my core. All of the workouts challenge the core but this workout definitely gave me that extra push. I could feel SUCH a difference in my abs by the time I was even halfway through the program!

Pilates workout/resistance band update:
Something amazing happened to me. I did 21 Day Fix Extreme's Pilates workout and didn't despise it!!!! This is HUGE progress for me!!! I added what I was saying about it in our facebook group a few wks ago in the pic below so you can get an idea of where I was coming from. My friends can tell you that I recently declared this particular workout to be my most disliked workout of all time (other 21DFX workouts are fine, just the pilates one I hated). BUT, low and behold, this is week 3 so my 3rd and final time doing it, and I actually felt extremely empowered!! I can tell my core is getting so much stronger because I felt completely solid and balanced in all the ab exercises and I guess that gave me the confidence to actually attempt the bird-dog AND the superman at the end!!!! Prior to this week, I COULDN'T EVEN GET INTO POSITION for the superman!! And every time I tried, I would get angry and end up swearing at the band and Autumn haha. This time I sort of flopped into position, pushed my legs back and somehow maneuvered my hands into place so I could push them forward. And I did it!!!!!! Photo evidence below. So I still don't love this workout, however, I was pretty thrilled with my progress today. Maybe I was just extra motivated because I knew it was the last time ever in my life I HAD to do it. Take that, pilates. Take that, resistance band. BOOM! And thank you, Autumn. :)



Tip about resistance band:
For the poses where I was on my hands and knees, I slipped the handle around my wrist instead of trying to hold the band with the hand that was on the floor. It’s not super comfortable but I felt like I had more stability with that hand being flat on the ground.



Money I’ve saved while on 21 Day Fix Extreme:
I have not at ALL felt like I’ve missed out on any social events because of the Fix. I was, however, more careful about what I ordered (or didn’t order) while out. My friends and family knew I was doing this program so they were very accommodating and did not pressure me to “cheat”. Here’s a list of all of the social things I did during the 3 weeks of 21 Day Fix Extreme. These are all places I have been to before or frequent often so I can tell you exactly how much I would have spent had I not been on this program.

The going away party at Mario’s/Acacia, Eat N Park with my family, Pamela’s with a friend, and Kiku Japanese restaurant I wrote about in my previous blog.
New social events included:
- Wedding dress shopping with a friend. They went to lunch after. I skipped lunch but didn’t feel like I missed out because I was there for the important part… when she said yes to the dress!
- Surprise engagement party for a friend at Dish Osteria. This was later in the night so I would not have gotten food. I would, however, have gotten at least one glass of wine. Probably 2. But so as not to overestimate, I’ll leave it as 1 for this calculation.
- Coffee shop with my uncle. I stuck to just my Americano instead of my usual Americano + one of the awesome treats they have.
- Went to Oakland with some college friends to visit our old stomping ground (Pitt’s campus). We did this about a month ago and we got lunch at Uncle Sam’s then went to our old favorite bar, Hemingway’s and got a drink. This time around, I ate before I went and just sat with them while they ate. And they were nice enough to skip the bar for me and just walk around campus instead.
- Out with a friend. Turns out, it’s hard to find nighttime activities in Pittsburgh in the winter that don’t include eating or drinking but since he knew I was doing this program, my friend graciously came up with a plan to skip drinking as well and we just went and played pool and darts at a local bar instead while sipping on water. So our night was reduced to a mere few dollars in quarters

Here’s what I WOULD HAVE bought/spent had I not been on this program and not done what I described above:
Friend’s going away party at Mario’s bar…. 2-3 cocktails + tip… $15
After Mario’s we went to Acacia where the drinks are high quality and fancier (and more expensive)... 1 cocktail + tip… $15
Eat N Park with family… salad bar + tip… $10
Pamela’s diner… eggs breakfast + tip… $11
Kiku Japanese restaurant (I only got sashimi. Normally I would have gotten apps and a roll with that)... $20
Lunch after wedding dress shopping that I skipped… salad + tip… $12
Engagement party at Dish… glass of wine + tip… $12
Coffee shop… coconut macaroon or other treat… $4
Uncle Sam’s… chicken salad.. $8
Hemingway’s… long island iced tea… $8
The Library (bar)... 2 drinks + tip… $15
GRAND TOTAL SAVED: $130

Turns out that 21 Day Fix Extreme is good for the waistline AND the bank account!!
Ironic part is that I SAVED more than DOUBLE what the program costs!!!
And if you include the discount I get as a coach, I only paid a THIRD of what I would have spent for the stuff listed above on the program!!
WIN!!!

Here’s a picture of me attempting to make it rain with all the money I saved haha



Shakeology:
Shakeology is a must. It’s a must for me all the time because of all the benefits I get from it. If you want to know more, I have a video here where I describe that in detail: https://www.youtube.com/watch?v=2loh3aOeBOs&list=PLXiky4MOw2FiVHDk0bsMFDQHIQezD2SuN.
But for the 21 Day Fix, whether we’re talking the original or the extreme program (either nutrition plan on the extreme), I found Shakeology absolutely essential for getting all my red containers in (it counts as a protein on this program). On the days where I didn’t have to eat as many protein servings, I found it super helpful to have shakeology be one of them to keep me full and fueled. On the days where I had to eat a ton of protein servings, I found it necessary to use shakeology so as to not get super sick of eating chicken, eggs, and red meat all day (I was already having enough of those as-is)!


“Fruit day”
On the competition plan, you’re only allowed fruit every 3 days. While there are fruit ingredients in shakeology, shakeology counts as a protein/red container on this program so that I was allowed to have every day. Nutritionally, shakeology is the better bet in my opinion (purely from the large quantity and wide diversity of plants, fruits, roots, and other superfoods and therefore TONS of nutrients you get from it), but I also REALLY, highly enjoy my fruit… especially blended into my shakes. So needless to say, I was PUMPED when it was FruuiIIIT DAaaaYYY [insert Geico Camel voice]



Abs:
I incorporated the 10 min Hard Core video every other day while doing this program. Helllooo abs!!!



I was also really thrilled with the muscle tone in my arms, shoulders, and back!



Just for fun:
When the program was finally over, guess what the first thing I splurged on was? Bananas AND peaches in my shakeology!!! Woooah, I’m such a rebel ;-)



Final Results:
In addition to feeling refreshed, so much stronger, and leaner all over, this program also reduced my stress levels and helped my digestion! I felt SO super healthy and fit and energized throughout this program and beyond!!

In terms of measurements, I lost 4.5 lbs, 3.6% body fat, 2” off my waist, 1.5” off my hips, and 1” off each leg/thigh. Here are my official before and after pics!


More info on the programs:
21 Day Fix Extreme Challenge Pack:
21 Day Fix Extreme Base program:
21 Day Fix (original) Challenge Pack:
21 Day Fix (original) Base program:

*Note that for the 21 Day Fix original and Extreme programs, I recommend the challenge packs that come with the shakeology. For me, I felt like Shakeology was essential for getting through the programs in terms of energy, fuel, keeping me satiated, and to get enough servings of protein in!

Disclaimer Copy: Katelyn Lesk is an Independent Beachbody Coach.

Related posts:
3 Day Refresh Results- Feeling Amazing!! http://katelynlesk.blogspot.com/2015/02/3-day-refresh-results-feeling-amazing.html


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