*FORM OVER SPEED*

I had an AH-HA moment the other day when reflecting on not only my health and fitness journey, but my life and personal journey as well.  It's no secret I have had my fair share of ups and downs.

I have been notorious for giving my time, effort, feelings, and unconditional love to the wrong people or the right people just at the wrong time.  Which led to a light bulb going off one day while I was teaching my INSANITY class (of all things) and repeatedly drilling into the heads of my participants, one of my favorite phrases...

*FORM OVER SPEED.*

I say this when I teach and even remind myself when I do my own workouts.  So what does it all mean?

Well, when I really thought about it, it relates to everything in life.  Health - nutrition - love - relationships - career.  My goodness, it even relates to how you swing a bat and shoot a basketball!

So let me break it all down for you, one aspect of life at a time.  I'll start with the very basics.

When it comes to your workouts, 1 proper push-up, even if it's slow, is better than 5 crappy-form, fast, sloppy push-ups.

It doesn't matter how fast you go just as long as you have the proper form.  You don't want to injure yourself and when done properly, you will see better results because you use correct form.

It also takes time to get to that point.  It took me a VERY long time to be able to do push-ups the RIGHT way.  The form is more important than how fast you go.  Hence, form over speed.

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OK, next...think about it when it comes to your overall health and fitness JOURNEY.

*FORM OVER SPEED.*

Let's face it, the process is typically slow when you're making changes in your routine as a whole, with exercise, eating habits, and looking to get the results you want.  It just doesn't happen overnight, unfortunately.  In every aspect of the process, your form is a crucial part of experiencing success.

Over time, that correct form will pay off and you will in fact be able to do more reps, lose those extra few pounds, run longer and faster, or whatever it may be.  So take the TIME to do it properly and work on your form.

For example:

Nutrition = you need to fuel your body with the right stuff.  (Form)

Fitness = the proper exercise, for what you are trying to achieve and what works best for you, is crucial.  (Form)

It takes time to develop these habits and see results.  (Speed)

It is important NOT to get discouraged at how slow you might be progressing.  Everything worth having takes time.  There will be good days and bad days, but the quality and form is more important!  Embrace the fact that we refer to it as a journey!

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Now let's look at it when it comes to LIFE in general.  (The doozy.)

*FORM OVER SPEED.*

Think of the form part of the equation as quality.  We want quality, great things, experiences, and the right people in our life, right?  We want to have good form.

The quality, good, important, worthwhile relationships and things take TIME to build and get.  Relationships come and go and it becomes more about the form (quality) of those relationships rather than the quantity.  This can be a relationship with a significant other, friends, family, or even a working relationship with your boss and co-workers.

We deserve quality people and relationships in our life.

What is one of the most important, necessary pieces of the relationship puzzle?  Trust.

Trust takes TIME to build and develop.  In some cases, people need to earn our trust and vice versa.  When trust is achieved, then that means that the form has been perfected and that usually takes time.  Once trust has been broken, who knows if it will ever be repaired successfully.

Embrace the fact that it will be worth the time spent seeking and then achieving those quality relationships where the trust will never be broken.  Take the time to find the people who have your best intentions at heart and line up with what you want in life.  Form over speed.  Take that time.

Are you seeing a trend?  I, for one, hate waiting, but have learned that TIME is essentially on our side.  Even when we don't see it.

If someone or something is not giving you the time you need to reach the point you desire to be, they don't deserve it in the first place.

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How about another one?  LOVE.

*FORM OVER SPEED.*

Who doesn't want the best kind of love there is?  I know I do.  That also tends to take time, but the quality/form is more important than how long it takes for you to get there.  We are all on different paths and journeys.  We all need different things in order to feel safe and loved.

Nothing wrong with that.

I thought I would have been well on my way to a life filled with love and children by now, but it just hasn't worked out that way.  Apparently His plan for me is a little different than I intended.  That's OK because I care more about the form, rather than the time it takes for me to get there.

(Side note:  It took me a LONG ass time to accept this.)

We want to rush to get married.  Rush to have babies.  Rush to the top of the corporate ladder.  Rush to retirement.  Basically rushing to die and we may not even have the right people beside us along the way, or have the job we ultimately would love to have day in and day out.

What does this mean?  Our form is wrong.  When that's all we want to do then that just shows that we care more about the speed.  I have been guilty of that.  A lot.

Over the years I have become more interested in correcting my form, on all levels listed above (I am sure I missed some), rather than worrying about how long it takes for me to achieve that.  So if it takes a little extra time to get there, then so be it.

We can't change anything that has happened to us thus far, we can only move forward and spend the necessary TIME on correcting our FORM.

They say practice makes perfect, but I am not trying to reach perfection...only trying to make progress.

From how you do a push-up, what food you fuel your body with, the people you choose to let into your life, your goals and aspirations, your dream job, all of that takes time to learn, achieve, and ultimately perfect to your preferred standards.

Your form matters.  Not the speed.

*FORM OVER SPEED.*

HOW SHAKEOLOGY HAS IMPACTED MY LIFE

You're probably sick of hear about it, but I am NOT sick of talking about it and spreading the love.

Shakeology.

It has had such a HUGE and drastic impact on my life so I wanted to share some of those reasons with you!

Many of you have been following my journey over the past several years, dating back to when I was an avid runner!  I switched gears over 4 years ago and hung up my racing shoes when I stumbled upon a BURNED, bootleg copy of the program, INSANITY.  I decided to try it, but without adding Shakeology at first.  I thought it was too expensive and I didn't need it.

Sure, I lost a little weight after my first try at INSANITY, but I quickly learned just how critical nutrition was when it comes to seeing results.  I thought I had my shit together, but boy was I wrong!  I was eating low fat and fat free foods, but I didn't have a handle on why those things still weren't good for me.  I wasn't 100% aware of what I was fueling my body with.

I learned (the hard way) that the quality of food you eat is WAY more important than the amount of calories!  I was restricting myself food and nutrients because I thought it was too many calories even though my body needed those (quality) calories to make it through the day!

I have mentioned it before, but I have never been a shake drinker.  I decided to incorporate Shakeology into my morning routine but said to myself, "I am only going to try this for a few days to say that I tried it, and then I won't drink it anymore."

So after I added the shakes to my routine and gave INSANITY another whirl, I lost more weight, I was staying full, I had more energy, my cravings were under control, and I had a super easy/convenient meal for the mornings. (chocolate shake - hello!!)

Confession:  I am not a big salad fan or even veggies!  So now I was getting those superfoods and nutrients that I was NOT getting before because I simply wasn't eating those things.

I started drinking it every day for breakfast because it was easy to throw together before work.  It literally saved my ass countless times and continues to!  Not only that, but my hair and nails were becoming healthier, my skin cleared up, and my digestion became regular.

All WINS if you ask me!

I said I would only give it a few days to see what I thought although I already had negative thoughts in my head and figured it just wasn't going to be for me.  Now, almost 5 YEARS LATER, I drink it every damn day, and not just because it's convenient.  It's a Monday through Sunday occurrence for me.

Who would have thought?  Not me.

It has the right amount of natural sugars and carb-to-protein ratio, it's freakin' delicious, and it's convenient and easy to make.  All things I need in my life.  It's my breakfast every day, sometimes lunch, a snack, or even dinner!  I even travel with it and feel off when I don't drink it.

Let's get a few things straight...Shakeology is NOT a protein shake and it's NOT a weight loss shake.  I drink it because it makes me feel good and I care about what I fuel my body with.

It serves a different purpose for many people and it's not going to be for everyone, but why knock it before you even try it like I ALMOST fell victim to?!

When you break down the cost, and I mean truly look at it, it's $4/day!  If you combine all of the drive-thru visits, coffee shop runs, and extra snacks I was eating before, Shakeology is the cheaper option!  (It saves me money!)  It's not an addition to my grocery budget because I don't need to buy all of those vitamins, superfoods, and minerals that are already present in the shake!  It's replacing all the crap I was buying and eating before!

Hopefully this helps give you a new perspective on Shakeology.  People who know me know that I'm not going to BS you.  I tell you how it is and how it isn't.

I encourage you to take a deep look at your situation.  It might help you with weight loss, curb your cravings, help with your digestion, or even help with portion control, but either way it can help transform your lifestyle into a healthier one!

What do you have to lose?

**Don't forget my ALWAYS standing offer of making you one myself!

HOW SHAKEOLOGY SAVES ME MONEY

"How can you afford to drink Shakeology?"

"It costs how much?" - everyone I talk to.

I excitedly reply: $4/day!  But I can tell they are taken back by the initial price.

The benefits of Shakeology are tremendous and I actually save money by drinking it and here's how...

Over 4 years ago, when I first heard about Shakeology, I was told that it was supposed to speed up your results when paired with a workout, increase energy, curbs cravings, and keep me full.  So my first thought - it's a protein shake.  Wrong.  It's not a protein shake, it's a meal replacement. 

Yes, the sticker price of Shakeology can catch you off guard, but if you drink it every day it comes to $4/day.  I was spending WAY MORE than that on a meal per day.  So I understand the initial hesitation, but when you do the math, it makes sense.

When I first tried it, I was working a crappy paying full-time job, going to Grad School part-time, and struggling to make ends meet.  So, I signed up as a preferred customer for a discount.  So, side note, there's always a way to make it work!

Most people that know me, know that I tell it how it is.  I don't sugar coat anything so if I don't believe in something you will hear about it and same with if I do believe in something.  PLUS - my results speak for themselves.

Here are some tips to add Shakeology to your routine without breaking the bank:

1.  Skip the trip to Starbucks: An average coffee or some crazy grande pumpkin spiced latte is about $4, which Starbucks admits to an 80% markup! Yes, it may wake you up with the caffeine and sugar, but tell me this, how do you feel after a few hours? Do you crash? Do you need another cup? Makes you wonder, there has to be something else out there that's healthier. Um yes! Shakeology's newest flavor, Cafe Latte, can help you out with this one!
• Min. Saved Weekly: $12
2. Ditch the vitamins and supplements: Being healthy isn't cheap. Do you have multiple vitamins and supplements you take each day? Daily vitamin? Multivitamin? Shakeology takes the guess work out of it. It includes over 70 super foods and in its synergistic form works together to keep my body healthy, my cells fed, and my body overflowing with energy. I don't need to take anything else. It's all in there! Done! 
• Min. Saved Weekly: $10
3. Cancel the gym membership: Before I started working out at home, I would go to the gym. I would wake up at 5am, get changed, brush teeth, grab clothes and drive 15 minutes each way to the gym. I would get there around 6, have time for an hour workout, 30 minutes of cardio and 30 minutes of fighting people for machines and weights. (Not having any idea what I was doing) I would drive 15 minutes back and race to get to work on time. With Shakeology, I had access to a coach 24/7 and was part of an accountability group online so no need to go anywhere! 

• Min. Saved Weekly: $10
4.  Learn to meal plan: Have you ever gone to the grocery store hungry? Well, I would say about 95% of my grocery trips were that way! I never went with a list. I always went after work. Disaster. Then I learned about meal planning. Every Sunday, I planned the week. Shakeology was my breakfast, so no need to plan for that! And then lunches and dinners were so easy! And I saved so much $$. No snacks, no breakfast foods (other than what goes into my shake). I stuck to the essentials and it was the best. 
• Min. Saved Weekly $20
5.  Make lists: This is very similar to meal planning but for other things as well! Clothes, supplies, household items, etc. Find the line between what you need and what you want... Once you learn to limit the groceries to what you need, it carries throughout your life. 
• Min. Saved Weekly: $10
6. Use refillable water bottles: I have this amazing water bottle that I refill twice a day. It's a Nalgene that keeps track of your water intake! It's an absolute life saver! And if you purchase cases/bottles of water, this is a no-brainer! 
• Min. Saved Weekly: $5

Average Weekly Savings: $67 
Total cost drinking Shakeology each week: $28
Difference: $39
Monthly Savings: $156/month!!

It's all about perspective.  I drink it everyday.  I know it's worth every penny because my health is worth the investment.  I have seen drastic results after adding this to my daily routine.  My body knows when I miss a day, and that does not happen often.  Shakeology has done so much for me and my health these last few years:

• Boosts immune system.
• Long term results: You lose weight, it stays off... even if you miss a day.  It's not a quick fix.  It's a lifestyle change. 
• Healthier hair, skin, and nails! 
• Energy, the natural way! So many people say to me, "how can you survive through a day without coffee in the morning!?" - my answer: Shakeology, duh!  No caffeine, no crashes, just natural energy that lasts through the day.  I feel more alert and focused during the day too!
• You just feel amazing!  

I would honestly pay double knowing how I feel and how it has changed my life.  Your health is worth the investment. 

So the REAL question is, how can you afford NOT TO drink it?

THE NETFLIX OF BEACHBODY ~ ALL-ACCESS!

Let's Netflix and....workout?  Well, kinda.

You can now have access to EVERY SINGLE program that Beachbody offers, and even future releases.  Right at your fingertips.

How....you might ask?!

The Annual All-Access Beachbody On Demand membership provides you with that ability!

Sound too good to be true?  It's not.  All-Access really does mean, ALL-ACCESS! 

Now you don't have to lug your DVDs around with you everywhere.  You have access anywhere via Beachbody On Demand, via streaming from your laptop, tablet, Apple TV, or mobile device!  The workouts go everywhere you do.

You can get this as a Challenge Pack or just the All-Access On Demand capability.

*Annual All-Access Beachbody On Demand Challenge Pack Details:

1. 1-Year Membership to Beachbody On Demand with all content included, plus future releases
2. Shakeology (choice of 30-day supply on Home Direct)
3. Portion Fix containers (includes 7-piece portion control containers set, eating guide, large blue container, and shaker cup)
4. Me as your coach! 1:1 daily motivation and support, as well as access to accountability and motivation groups throughout the year 

*All-Access Price Options:

• The Annual All-Access Beachbody On Demand Challenge Pack is now $160!  (Was $199)
• The Annual All-Access Beachbody On Demand Membership is $99.95 (does not include Shakeology or the portion containers)
• The Beachbody on Demand Kick Start Challenge Pack which includes the 3 day refresh, is truly the BEST option to start fresh, cleanse and get on the path to success in the new year and that is now $205 (was $239) US. 

*What if I Already Have the Beachbody Club Membership? 

Coaches and customers who don’t currently have a Beachbody On Demand membership can purchase this membership.

However...

If you are an existing Beachbody On Demand Customer you will have to cancel your current membership by calling customer service at 1-800-470-7870 and canceling and then you will be price adjusted accordingly. Then, you can complete this form to upgrade to the all access subscription. www.BODMembershipChange.com 

*Wait, So What Workouts Are Included? 

ALL content, digital tools, and workouts available on Beachbody On Demand, including popular hits like 21 Day Fix and 21 Day Fix Extreme, CORE DE FORCE, T25, CIZE, 22 Minute Hard Corps, INSANITY, INSANITY Max:30, P90X3, PiYo and Country Heat, plus future releases! 

You will also have access to the Fixate Cooking Show as well as all nutritional guides PDFs and workout calendars!

*How Long After I Order is All-Access Available? 

Within 24-48 hours after purchase you can access Beachbody on Demand All-Accesss!

With the accountability, support, and motivation from me as your coach, the simplified nutrition of Shakeology and the Fix Portion Control program, and let's not forget the large variety of top rated fitness programs, you have everything you need to get started on your journey and continue throughout 2017 and beyond! 

*LIFE LESSONS I LEARNED FROM PLAYING SPORTS*

In life we are ALWAYS learning.  Lessons we learn in one area of life can be applied often times in many other areas of life.

For me, that was sports.  I am a HUGE believer that participating in organized athletics - especially team sports - can teach values and life lessons that can be useful for years and years.

Growing up I naturally gravitated towards athletics as what set me apart from others.  It was my niche, what made me who I was and still am.

Whether it is as a player, a coach, a teacher, or a manager, you CAN not only influence a person's life, but pass on life lessons and principles too.  The way we treat each other, the lessons we teach, and the lessons we learn are more important than you can ever imagine.

**Notice how I said, "can" because it can't always be automatically assumed that coaches, teammates, and even parents, who are all the key influences, will build character the right way.  I was fortunate enough to have AMAZING influences my entire athletic career and hope my kids will someday too.  

However, unfortunately this isn't always the case.  Too often because of lack of guidance and proper reinforcement from coaches and parents, sports end up creating 'characters' instead of building character.  There is a HUGE difference.  Also, it is up to the kids themselves to have a good attitude and portray that on the field or court.**

Rebels <3

Sports and hobbies offer us unique opportunities to have fun, enhance our skills, and develop as human beings in more ways than one.  In my case, like I said, it was sports, but in other cases it can be other hobbies or interests that can take up our time and can teach us responsibilities starting at a young age that can last a lifetime.

As I grow older and go through more phases of my adult life, I am very thankful for my experiences even when I didn't want to practice or go away to camps.  Those experiences not only helped me on the court and on the field, but now more than ever they are helping me survive LIFE.

We're going to States!

9 Lessons I Learned From Playing Sports That Relate to (Adult) Life:

1. IF YOU DON'T HAVE AN OBJECTIVE, YOU DON'T HAVE A GAME
What's the point of a game?  To compete and ultimately have a winner at the end.  That's the objective.  Score points.  Win.  So what about in real life?  If you want to create a life that you truly want, you must first know what it is that you truly want.  What is your objective.  You should aim to have a clear vision of what that life looks like.  Then go get it.  There is no right or wrong answer, everyone is different.

2.  SHARE THE SCORING OR YOU WILL LOSE
In order to succeed, you need to help others succeed.  You can't succeed on your own and you can't achieve your objective (see #1) alone.  Even the best athletes need coaches, teammates, trainers, support, etc.  If you truly want to succeed, you need to build supportive relationships all around you where everyone helps each other.  This support will grow and maybe even change and disappear along the way as well and that doesn't always have to be a bad thing.

3.  FOLLOW THE RULES OR YOU WON'T WIN
Shortcuts and cheating get you nowhere.  I am all for saving time and being efficient, but rules and principles are made to be followed.  Sure breaking the rules may lead to some short-term rewards, but if you build your castle on a foundation of sand, it will eventually collapse.  When you break the rules when playing a sport, you get benched or assessed a foul which ultimately hurts you the more you get.  Same in life, you break a rule, you get in trouble, lose something, or even go to jail.  Not worth it.  Follow the rules, and go through the process, and accept the journey, good things will happen.

4.  BE HONEST WITH YOURSELF
You might be able to fool others, but you can't fool yourself.  If you are not putting in the effort you know you can, you will know and you will suffer.  You are not only hurting your team, but yourself.  Just because you are busy doesn't mean you are being effective.  Half-assing your efforts won't teach you anything but to keep half-assing it.  Just getting by shouldn't be an option.  When you accept the fact that changes need to be made, and then you make those changes, results will happen.

5.  FOCUS ON YOUR STRENGTHS
Face it...there are some things you are good at and some things you are not.  You have your own set of unique skills and attributes.  You don't have to be an expert at everything.  I have wasted a lot of time focusing on things I didn't like and wasted my time.  Focus on the positive skills and gifts you have to offer.

6.  IMPROVE YOUR CHARACTER AND YOUR GAME
It's not all about performing at a high level.  It's HOW you perform.  Think about the people you admire and why it is that you admire them...you will find that it is mainly character traits that draw you to them.  At the end of the day, character is what makes you who you are.

7.  ELIMINATE & LET GO OF MISTAKES
I can't even begin to list all of the mistakes I have made in sports and in life thus far!!  You are human and mistakes will happen (a lot) so don't beat yourself up over them.  Evaluate what went wrong and what you can do differently then move forward.  Create a plan to eliminate those mistakes and implement the new behavior.  Learn from your mistakes, put your new plan into action, and keep moving.  Mistakes guide you, not define you.  If you aren't making mistakes, you aren't trying hard enough.

8.  COMMUNICATE
It could be with your coach, manager, family member, a significant other, a friend, a teammate, through meditation, a Therapist, a Higher Power, or whatever/whomever.  There are a lot of ways to communicate and everyone is different.  When you talk things out it helps you identify your values and purpose.  It will help you through difficult times and reevaluate the situation with a clear mind.  It is VERY helpful to get another point of view on things.  For example, a tough decision you need to make in your adult life or something you did on the court or field.  Never be ashamed or too stubborn to ever ask for help.

9.  OVERCOMING ADVERSITY
Life is not fair at times and usually it involves overcoming setbacks and other adversity.  With athletics you will lose games.  You will strike out, you will miss a shot, the ball will get stolen.  Typically it can start at a young age where you learn to overcome adversity and deal with temporary failures, when you are trying to reach your goals.  The goals could just be simply trying to win the game.  Overcoming adversity is a mental skill that will serve you tremendously when life happens.

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There are a lot more "lessons" that probably could have made this list...the benefits and takeaways from playing sports for all of the years that I did are endless.  The friendships and lessons learned are unique unlike anything else I may ever experience in my life.

I am grateful for the opportunities that I had and for actually being interested in pursuing sports even into 4 years at the college level when I wanted to throw in the towel at times and just be a college kid. I am even more thankful for the support system I had because obviously I would not have been able to do what I did without it.  (Thank you mom & dad.  I don't say it enough.)

I often sit back and think about all of the great times that I had with amazing people.  I may have complained when I was younger about practice but I am glad I stuck it out and I hope one day my children can appreciate the benefits of hard work and not giving up too.

I miss the games, practices, bus rides, pre and post game meals, warm-up music, heart-to-heart conversations with teammates and coaches, hearing my name over the speaker, jerseys, free swag, the taste of a victory, the sting of a loss, tournaments, and how easy life was when I really didn't know what easy truly meant.

Life isn't the same and growing up isn't easy but I will hold onto these lessons and these memories for dear life and take them everywhere I go.