22 MINUTE HARD CORPS. PROGRESS UPDATE AND PICTURES WEEK 3

I am so excited to share with you my week 3 picture and measurements! I wanted to share them first with you all because I know you have been following my journey and I am so very thankful for your continued support through Instagram and Facebook! I have been working hard these past couple of weeks to lead by example and show others that it can be done if you put your mind to it! So today I'm excited to share with you my hard work!

So the honest to goodness truth about what I think about the first 3 weeks!!!
Was it hard, Hell YES!  Did it challenge my inner confidence?  YES!  Did I do it when I didn't want to YES?!?!!!!!!  Was I sore the first week??  YES!!!  Have I missed a workout? YES do to my back injury flaring up I had to miss 2 of the workouts during week 3. Otherwise I followed the workout calendar to the T. I also followed the modifier for all exercises since I am still recovering from a back injury. 

Nutrition?  YES, I have followed the nutrition very closely but I did have a few slip ups along the way. If my memory serves me correctly each week I had a cheat meal. lol Let me clarify what I mean by cheat meal. Cheat meal for me is that I had carbs with my dinner. My meal plan does not call for carbs after lunch. So ... was I perfect, nope but did I try hard!  YES!!!  I truthfully have followed my meal plan I made every week and I have kept track of the good and bad days in my journal.  I have really forced myself to stay focused on what I really want and the results I am working towards. Let me tell you, that seeing my 3 week pictures totally makes it all worth it.  Seeing all the progress because of my hard work is better than any cake, pizza or cookie!  I know that everyone thinks about nutrition differently and how they quote on quote diet but for me following this nutrition plan has been super easy. It's become a way of life for our family and clean eating is just what we do!  There are habits we have broken and habits we struggle to break, but regardless we are getting stronger each and every day!

I am still in shock how I am eating more, working out less, lifting lighter, modifying moves and still seeing AWESOME RESULTS!!! I can't wait to see my final 8 week results. 

Starting Weight 128, Current Weight 125
So I have lost a total of 3 lbs and 5 inches in 3 weeks!!!

I will take it!!!!!  These are hands down super awesome results!  Trust me, if you want to change you totally can! Bring on week 4!!!!

I am so excited to keep going with my progress and to see what the rest of 22 Minute Hard Corps. can do for me!  I truthfully believe that it is staying consistent with my meal plan that will make or break it!  If you can buckle down the nutrition, then you too will have success with the program.  

 Are you looking for a way to get back in shape and don't know where to start? I can help you! If you would like to join me... I would love the honor of coaching you through 22 Minute Hard Corps. Don't waste another day wishing you could be healthier and happier. Take action today and please complete the application below!

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22 MINUTE HARD CORPS

GET "BOOT CAMP FIT"

FROM HEAD TO TOE WITH THE QUICK, MILITARY-INSPIRED, NO-NONSENSE WORKOUT.

If you could get in the best shape of your life in just 22 minutes a day, would you do it? If so, then prepare to commit to Tony Horton’s newest program: 22 Minute Hard Corps. Over the course of eight weeks, you’ll put your body through proven, basic, military-inspired training that’s designed to give you epic results. It’s fast, it’s simple, and it’s intense.

The moves are basic, but that doesn’t mean the boot camp workouts are easy. By the end of each 22-minute session, your muscles will be shaking and you’ll be dripping in sweat. But, you want results, right? If you want to become mission-ready, you can’t just sit around and wish for it to happen. You have to earn it.

CAN YOU REALLY GET RESULTS in 22 minutes a day?  

YES...you can!  This is going to be all about focusing on the workout, pushing yourself, connecting with your nutrition, following the guides and of course the most important part having support and accountability. As your Team Beachbody Coach I will support you every step of the way. You will also have lots of support in the Fun Fit Dynasty private challenge group. There will be 5 other people all starting at a similar point as you. Together we will all rally and get to the finish line!! Scroll down to see some before and after photos.  

So what is 22 Minute Hard Corps anyways??

Tony Horton shares a deep appreciation and a long-standing relationship with the U.S. military. Throughout the past 15 years, he’s toured dozens of military bases all over the world, helping troops train to their maximum fitness potential. In 22 Minute Hard Corps, he’s created a challenging but simple to follow workout program inspired by training programs used by the military. You hit it hard for 22 minutes…and you’re done. If you have the will…you will get results. Because the workout is so quick, the moves are simple.  There is not much of a learning curve – it’s easy to catch on to right away.  Tony Horton didn’t want to waste time having people trying to figure out the moves.This 8-week program plus a “Hell Week” workout for week nine will leave you in tip top bootcamp shape. Don't worry ...there are levels: Cardio 1, Resistance 1, and Core 1.  You’ll do that for the first couple weeks before moving on to levels 2 and 3.  You can choose to add in more difficult workouts as you advance. 

What will you get with this program?

WORKOUTS

Resistance 1. These are 5 simple moves, but with 3 back-to-back rounds, the challenge is intense. That’s how you get results in just 22 minutes a day.

Cardio 1. This 7-move workout gets your heart pumping from Minute One. Keep up with the platoon and earn a massive calorie burn.

Core 1. It’s called “Hard Corps” for a reason. Get ready to work your lower back, abs, and obliques in this epic, 10-move drill.

Resistance 2. Did I hear you ask for more? Here it is. More resistance. More sweat. More muscles recruited.

Cardio 2. This is basic training, but there’s nothing easy about it. It’s 3 rounds of 7 exercises, just like Cardio 1, but these moves will push your limits even further.

Core 2. You’ve survived Core 1. Now the reps are doubled - to test your limits and maximize the burn.

Resistance 3. This workout takes the intensity up a click by adding plyometric strength training to challenge your endurance.

Cardio 3. Alternates between floor work and plyo moves for 3 hard-driving rounds. Your mission is to deliver every rep.

QUICK START MISSION GUIDE

It’s go time! Here are the simple steps to make 22 MINUTE HARD CORPS fully operational. Take your PT Fit Test, so you can track your progress.

BASIC TRAINING ACTION PLAN

If you want Hard Corps Results, you have to get with the program. With this 8-week calendar, Tony makes it easy to plan your workouts and track your success.

RATIONS FOR RESULTS NUTRITION FIELD GUIDE

A basic, but satisfying nutrition plan that lays out the three squares and snacks you’ll need for the mission ahead. It makes meal prep easy so you can get back to the business of getting results.

A 30-DAY SUPPLY OF SHAKEOLOGY —The Healthiest Meal of the Day.

You could spend more than $700 on supplements just to recreate all the healthy ingredients in one bag of Shakeology. But for only about $4 a serving, you can treat your body to the delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk-food cravings, and help you reach your fitness goals faster. 

AND 5 FREE BONUS GIFTS!

BONUS GIFT #1: VARIABLE-RESISTANCE BEACHBODY^® PT SANDBAG

Inspired by the weighted rucksacks used in military training, this sturdy training tool can be weighted with up to 20 lbs. of sand and used to add resistance to the workouts in 22 MINUTE HARD CORPS.

BONUS GIFT #2: COLD START Pre-Workout Drill

Fire this up before you get down to work. This no-nonsense warm-up gets your body ready for the battle ahead.

BONUS GIFT #3: HELL WEEK CHALLENGE CARD

Test your limits with a two-a-day challenge week after your 8 weeks are through, and push your results from great…to absolutely epic.

BONUS GIFT #4: “BATTLE BUDDY” WORKOUT DVD

The secret to mission-ready results…is teamwork. In this workout, you'll pair up with a "Battle Buddy" to take on this calorie-scorching, partner-based workout challenge.

BONUS GIFT #5: 24/7 ONLINE SUPPORT

And with our team of fitness experts, master trainers and coaches, you can get 24/7 support, nutrition tips, and personalized fitness advice from real experts who are there to help you succeed – for FREE.

Who is this workout for...

This workout is for anyone that wants an intense total-body workout and doesn’t have a lot of time. It’s also a good fit for runners who want to add a supplemental workout to their running routine. It is great for all ability levels. There is a modifier for beginners to follow.  It’s ideal for those who prefer shorter workouts such as P90X3 and T25; those looking for a more challenging, intermediate level workout after completing P90 or 21 Day Fix; and those who are not ready for an extreme fitness program.

So now is your time, do you accept the challenge?

I AM KICKING OFF MY 22 MINUTE HARD CORPS TEST GROUP EXCLUSIVE FOR MY NEW AND CURRENT CUSTOMERS. 

We will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.

For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance.  Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you do not currently work with a Coach please make me your FREE coach here.  

Fill out the form below to join the 22 Minute Hard Corps Challenge! 

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Here are some results from the 22 min hard corp. 

BUFFET STYLE MEAL PREP

There are going to be sometimes when you are short on time which may take away from your Sunday meal prep session. Rather than skip it altogether use this method to modify your routine to make it much faster. Instead of planning all of your breakfasts, lunches, and dinners for the week, IN this example we prepared simple foods that could be mixed and matched to create a variety of meals. 

Buffet-style menu includes: baked salmon filets and chicken breasts, soft-boiled eggs, steamed broccolini, sautéed mushrooms with broccoli, baked sweet potatoes, and an Asian vegetable stir-fry that came pre-chopped. We also cooked a large batch of oatmeal, and stocked the fridge with salad fixings, pre-cooked lentils, apples, bananas, hummus, almonds, and balsamic vinaigrette.

This simplified menu made shopping faster, and it took less than two hours to cook everything for the week! Each day, use the colored Portion Fix containers to build healthy, delicious meals. Scroll below for a meal example and the grocery list for this week. 

Sample Meal From Buffet Prep

Dinner: chicken, stir-fried Asian vegetables, and baked sweet potato. It counts as 1 red, 1 green, 1 yellow, and 1 teaspoon.

Grocery List

Proteins:
1 lb. salmon
1 lb. boneless, skinless chicken breasts
1 dozen eggs
Shakeology

Vegetables:
1 container broccolini
2 containers mushrooms
1 bag broccoli florets
4 bell peppers in different colors
1 package fresh Asian vegetable stir-fry mix
1 bag baby spinach
2 bags lettuce
1 box cherry tomatoes
1 carton pomegranate seeds
1 large cucumber
2 large sweet potatoes

Fruits:
4 apples
1 bunch small bananas (about 8)
3 cartons mixed berries
Dry Goods:
old-fashioned rolled oats
almonds
olive oil

Prepared Foods:
prepared hummus
2 packages cooked lentils
balsamic vinaigrette dressing

HIS MEAL PLAN

Want to get your spouse involved with getting fit as well but don't know how to Meal Prep for him...Here’s how to eat clean at the 2,700–2,999 calorie level:

Meal 1 (Breakfast M/W/F): Overnight oats with Strawberry Shakeology, Greek yogurt, ½ cup raspberries, ¼ cup goji berries, hemp seeds, and chia seeds – 2 yellows, 2 reds, 1 purple, 1 orange

Meal 1 (Breakfast T/Th): Overnight oats with Chocolate Shakeology, Greek yogurt, ½ cup blueberries, ¼ cup goji berries, hemp seeds, and chia seeds – 2 reds, 2 yellows, 1 purple, 1 orange

Meal 2 (Snack): 2 soft-boiled eggs with a salad of bell pepper, cucumber, and cherry tomatoes – 2 greens, 1 red

Meal 3 (Lunch M/W/F): Spiralized cucumber with avocado, strawberries, cilantro, red onion, and honey // Quinoa and Black Bean Salad with quinoa, black beans, three colors of bell peppers, corn, cilantro, and cumin-lime dressing (recipe in the FIXATE cookbook) // Baked wild-caught salmon – 2 greens, 1 purple, 1 red, 2 yellows, 1 blue, 2 tsp.

Meal 3 (Lunch T/Th): Turkey meatballs and ½ cup marinara sauce over zucchini noodles with black beans and ½ apple – 2 greens, 1 purple, 1 red, 2 yellows, 1 blue, 2 tsp.

Meal 4 (Postworkout): 1 scoop Chocolate Shakeology, 1 banana, 2 cups spinach, 2 tsp. coconut butter – 2 greens, 2 purples, 1 red, 2 tsp.

Meal 5 (Dinner M/W/F): Baked cod, asparagus sautéed in 2 tsp. olive oil, baked sweet potato – 1 green, 1 red, 1 yellow, 2 tsp

Meal 5 (Dinner T/Th): Shrimp sautéed with 1 tsp. olive oil, Brussels sprouts, shiitake mushrooms, and lentils – 1 green, 1 red, 1 yellow, 2 tsp.

Meal 6 (Dessert): Greek yogurt, fresh berries, 2 tsp. coconut butter and celery sticks – 1 green, 1 purple, 1 red, 2 tsp.

Grocery List:

Fruits and Vegetables
5 bananas
1 large carton blueberries
1 large carton strawberries
1 large carton raspberries
1–2 extra cartons berries
1 bunch asparagus
2 avocados
4–6 bell peppers (for the bell pepper salad)
1 red bell pepper, 1 orange bell pepper, 1 yellow bell pepper (for the Quinoa and Black Bean Salad)
1 bag brussels sprouts
1 large carton cherry tomatoes
1 bunch celery
1 bunch cilantro (shared between the two)
1 bag frozen corn (shared between the two)
2 large cucumbers
1–2 containers shiitake mushrooms
1 bag spinach
3 sweet potatoes
1 red onion
1 container zucchini (about 5 zucchini)

Proteins
3 4-oz. salmon steaks
3 4-oz. cod steaks
12 small shrimp (or 8 large shrimp)
½ lb. (8 oz.) ground turkey
2 dozen eggs
2 cartons plain Greek yogurt
3 packets Strawberry Shakeology
7 packets Chocolate Shakeology

Packaged and Dry Goods
1 carton old-fashioned rolled oats
1 bag quinoa (shared between the two)
2 cans black beans
1 jar all-natural marinara sauce (shared between the two)
goji berries
1 bag hemp seeds
1 bag chia seeds
1 bag cooked lentils

Pantry
olive oil (shared between the two)
honey (shared between the two)
red wine vinegar (shared between the two)
cumin (shared between the two)
coconut butter
coffee
ginger
tumeric