Who's ready for week 2!

Looks like Chisel cardio is the plan for tomorrow. Who says you can't get a good cardio workout at home? I previewed this workout a few weeks ago and it will definitely get your heart pumping! It's a 40 minute workout so prepare yourself to get drenched! Here's my meal plan for the week in case you need some inspiration. See you at the #MastersChallege!

Want to join a Beachbody Challenge group? You can choose the program you like best. Sign up is simple, just fill out this form to get started.

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Brenda

The Master's Challenge - Prep Day & Meal Plan

Tomorrow is kickoff for Beachbody's "The Master's Challenge!" The group is hosted by Beachbody's own Carl Deikler, Sagi "The Hammer" Kaleve and the "Chisel" herself - Autumn Calabrese! This challenge group is open to anyone who wants to join. In case you missed it, here's the Facebook link:

CLICK HERE to go to The Master's Challenge

To join just click on the link and then click "join" on the top of the page. There are over 23,000 people signed up to do this challenge, and with Carl D and 2 of the best celebrity trainers in the lead, this challenge is going to ROCK! This is not a beginner challenge, but if you're used to more advanced fitness or have already completed a beginner program like 21 Day Fix or the next level with 21 Day Fix Extreme, you can definitely take on this program.

Want to join a smaller focus group with me to get even more personal attention?

CLICK HERE for the enrollment form

Even though I have been at this for a year and a half I still consider myself more of a beginner. I have some limitations from rheumatoid arthritis that I have to work around so I'm careful not to take on any workouts that might cause further damage to my joints. But I really feel like it's time to jump out of my comfort zone and take things to the next level. And I know that I can do that with Hammer & Chisel with some simple modifications. In fact, I plan on modifying my way through this entire first round. Even though I won't be doing the workouts to the intensity that Autumn, Sagi and the other trainers in the video do them, I am confident that at the end of the 60 day program I will be leaner and stronger than I am today. There's no shame in modifying, as long as you complete the program you will see results.

Today was prep day. I took my measurements and before photos (I'll share them at the end of the challenge), made my meal plan and did my grocery shopping for the week. Here's my plan for week one.

The only difference is that I modified the workout schedule so that my rest day is on Sunday because that is a better fit for my schedule. You can make rest day any day you want as long as you adjust accordingly. I actually started my workouts on Thursday with Chisel balance, then Hammer plyometrics on Friday, followed by ISO strength on Saturday. So today was my rest day. I'll take advantage of the final few hours of Christmas vacation and get to bed a little early then right back at it tomorrow with ISO speed Hammer. If you're signed up to do the challenge find and friend me on Facebook so we can cheer each other on: CLICK HERE to get to my Facebook profile
If you're interested in trying the program and have questions you can reach me through the Facebook link above or email me brendalajay@gmail.com

Ready to give the Master's Hammer & Chisel a try? Or maybe you're thinking about another program. Whatever you decide, I have a challenge group to help you find accountability and support so you will not fail! Challenge groups are a fun way to make some new friends, improve your health and nutrition all in a convenient social media virtual group. I want everyone to have the personal attention they deserve so enrollment is limited. Simply fill out this application to tell me a little more about yourself and your goals this year. This information helps me to make sure you choose a program that is best suited for you. After I review your form I'll be in touch with more group information.

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Brenda

The Master's Hammer and Chisel - Is it for you?

It's finally here! Beachbody's newest fitness program, The Masters Hammer and Chisel! I'll admit it, I've been slacking a little lately with my workouts and so I was really looking forward to this launch as a chance to get recommit. The program was developed by 2 of Beachbody's most popular trainers, Autumn Calabrese and Sagi Kalev. If you've had a chance to use 21 Day Fix or 21 Day Fix Extreme then you already know how awesome Autumn's programs are. If you liked her first two programs then you'll love Hammer and Chisel! It's definitely a way to take your workouts to the next level. Sagi Kalev, creator of Body Beast, is Autumn's counterpart. Together they have created this new 60-day program that is aimed at sculpting your body. And whereas 21 Day Fix EXTREME focuses on getting you shredded, The Master’s Hammer and Chisel adds just a little bit more, helping you improve other aspects of your fitness such as muscular endurance, power, strength, and agility.

The Master's Hammer & Chisel Meal Plans

The Master's Hammer & Chisel FAQ's

The best part about being a Beachbody coach is working with other people just like you and me and helping them to select a fitness program that meets their specific needs. When a new launch comes out I always take some time to preview it myself before recommending it to anyone else. Honestly, the title of the program "Hammer and Chisel" scared me. Dealing with a chronic illness, it took me some time to gradually build my workouts up. So I'm cautious about jumping into any new fitness program. But when I discovered that Hammer and Chisel helps to improve endurance, power, strength and agility, I was immediately sold on it. Part of managing any chronic illness, like rheumatoid arthritis and autoimmune disease, is building strength and flexibility through fitness. Most people find relief from their symptoms by engaging in regular exercise. Especially programs like this that help to build muscle to support weakening joints and bones. If you and your doctor agree that it's time to begin a fitness routine, Beachbody has a number of programs that you may benefit from, Hammer and Chisel included.

Here are the details…

Hammer and Chisel is an expert workout system that delivers breathtaking, body changing results in 60 days!  Trainers Sagi Kalev and Autumn Calabrese are amazing experts at sculpting bodies and have tons of awards to prove it!  So this program is sharing their strategies for resistance training to shape powerful muscles, shed body fat, and build a ripped physique.  Personally, I don't plan on competing in any bikini competitions any time soon but I do want to look and feel my best!  PLUS muscle burns fat and supports our aging frames, so that's what keeps me motivated. This is a 60 day program and each workout ranges from 30-40 minutes.

What do you need for this program?

You do not need a lot of space but some equipment will be helpful...

• You need 2 dumbbells (5-20lbs) for women, depending on your comfort level.
• Pull up bar or resistance bands with over the door attachment
• Weight bench or stability ball

Want to be a part of my exclusive test group? It's easy…

1. I must be your assigned coach.  If you are not working with a coach already just head over to my site and create a FREE account! (if you already have an assigned coach please reach out to him or her to see what groups they are offering)
2. Then complete the application below so that I can learn a little more about you and your goals. Since we're taking about your health, I want to make sure this program is best suited for you!
3. The requirements to participate in this exclusive test group are that you commit to the Hammer and Chisel Challenge pack which includes the 60 day workout program, nutrition guide, program manual, schedule of workouts to follow, Shakeology, discounted shipping and price!  **Price to be announced**
4. You must commit to being an active member of the online support and accountability group.  You must be willing to show up every day, log your workout, rate your nutrition, check in for accountability and support.  In return, I am going to share with you how to meal plan, how to prep your meals, how to make it easy and simple to get results, I am going to help you with daily accountability, motivation, tips and tools to get you the BEST results possible!

If you are ready to switch it up, get great results the time is now!  Make sure you fill out the application below to get on the list to be the first to get HAMMER AND CHISEL!!!!
Email me for more information:

Brendalajay@gmail.com

The very first test group I was a part of not only helped me to lose weight, it was life changing! The accountability and support was instrumental in helping me gain control over my illness and get back on my feet again! Now, I want to help you do the same thing!

Online contact and registration forms from Wufoo.

Brenda

The Masters Hammer & Chisel FAQ's

We're less than 2 weeks away from the launch of Hammer & Chisel! I'm excited, how about you? December 1 is launch day and I can't wait to get my hands on a copy of the new program! Want to walk through the program step-by-step with me? Join my exclusive  Hammer & Chisel 60-day test group by filling out the application below.
Got questions? Hopefully this will answer most of them. If not, email me for more information:
brendalajay@gmail.com

FAQ's

Q. What’s included? 

• 12 workouts on 6 DVDs that rapidly build, chisel, and refine your body using SSP Training. 
• A set of 7 portion-control containers and a Shakeology® shaker cup to help you master the art of nutrition— and sculpt your ultimate physique.
• The Master’s Hammer and Chisel Program and Nutrition Guide, with your straightforward eating plan, easy-to make recipes, and Sagi and Autumn’s expert tips for getting the most out of your workouts.
• Quick-Start Guide lays out your 3-step blueprint for building the body you’ve always wanted.
• 60-Day Calendar that shows you which workout to do each day for efficient and effective training.
• PLUS 2 FREE BONUS WORKOUTS
• 10 Min Ab Hammer: Carve definition into your core while strengthening your entire ab complex.
• 10 Min Ab Chisel: This core-crusher will transform your midsection, without ever getting on the floor. 
• EXCLUSIVE FREE bonus workout, The Master’s Cardio!

Q Can I stream The Master’s Hammer and Chisel workouts? 

Yes! If you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody Club member, you’ll get unlimited access to Beachbody On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device—wherever you have an internet connection. Just look for “Purchased Programs” on Beachbody On Demand to access The Master’s Hammer and Chisel

Q. How does The Master’s Hammer and Chisel differ from Body Beast? 

Body Beast is a bodybuilding program that focuses on muscular hypertrophy. The Master’s Hammer and Chisel includes aspects of bodybuilding, but also focuses on improving endurance, power, agility, strength, balance, and range of motion to sculpt a tight, defined physique.

Q. How does The Master’s Hammer and Chisel differ from 21 Day Fix EXTREME? 

21 Day Fix EXTREME is a shorter, goal-specific program, whereas The Master’s Hammer and Chisel is a full 60-day program with slightly longer workouts. 21 Day Fix EXTREME focuses on getting you shredded, while The Master’s Hammer and Chisel also helps you improve other aspects of your fitness, such as muscular endurance, power, strength, and agility. It’s a whole new approach to getting you ripped.

Q. What equipment do you need for The Master's Hammer and Chisel? 

• A few dumbbells of various weights appropriate to your strength and fitness level.
• A bench or stability ball.
• A chin-up bar or a resistance band and a door attachment.

Q. How does The Master’s Hammer and Chisel nutrition plan compare to Body Beast, 21 Day Fix®, and 21 Day Fix EXTREME? 

Like the nutrition plans in 21 Day Fix and 21 Day Fix EXTREME, The Master’s Hammer and Chisel uses the portion control container system. However, it is tailored to meet your specific goals and the nutritional demands that a challenging body-sculpting program like The Master’s Hammer and Chisel requires.

Q. Can you customize The Master’s Hammer and Chisel nutrition plan to meet your unique goals? 

Yes! If you want to gear your nutrition toward building more muscle (a surplus), or toward shredding fat (a deficit), you can use the Nutrition Plan Quiz to recalculate your calories to help you reach your goals.

Q. How do the calorie charts for The Master’s Hammer and Chisel work? 

The Nutrition Plan Quiz included in the program and nutrition guide will determine your appropriate calorie chart based on your goals. Like the calorie breakdowns in 21 Day Fix and 21 Day Fix EXTREME, the ones in The Master’s Hammer and Chisel Program and Nutrition Guide also include the number of color-coded, portion-control containers your bracket requires each day to meet your goals.

Q. How does the 60-day calendar work? 

The Master’s Hammer and Chisel program is a 60-day rotation of hardcore strength training built on the three phases of SSP Training—Stabilization, Strength, and Power. Sagi and Autumn strategically structured these workouts to train in all three phases efficiently, so following the calendar is important.

Q. How does the Beachbody Performance line fit in to the program? 

Because these workouts are so demanding, we highly recommend you consider adding Beachbody Performance supplements to your regimen to help support your energy, muscle-building, and recovery.* Instructions for incorporating Beachbody Performance into your nutrition regimen are included in The Master’s Hammer and Chisel Program and Nutrition Guide.

Q. Is there a Team Beachbody exclusive if you order The Master’s Hammer and Chisel through a Beachbody coach? 

Yes! Customers who purchase The Master’s Hammer and Chisel through a Beachbody coach will get a FREE bonus workout—The Master’s Cardio (a $19.95 value)! When Sagi and Autumn want tough, fat-chiseling cardio, The Master’s Cardio DVD includes their go-to moves. Short, but intense, this workout boosts aerobic capacity, power, and muscular endurance—without impacting your lean-muscle gains.

Q. Can I stream The Master’s Hammer and Chisel workouts? 

Yes! If you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody Club member, you’ll get unlimited access to Beachbody® On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device—wherever you have an internet connection. Just look for “Purchased Programs” in Beachbody On Demand to access The Master’s Hammer and Chisel.

Q. Is there a The Master’s Hammer and Chisel Challenge Pack? 

Yes! It contains The Master’s Hammer and Chisel Base Kit, your first 30-day supply of Shakeology® Home Direct, and a FREE 30-day premium trial membership to the Team Beachbody Club where you can stream your workouts anywhere with Beachbody On Demand. There is also The Master’s Hammer and Chisel Performance Pack that contains The Master’s Hammer and Chisel Base Kit, your first 30-day supply of Beachbody Performance Energize and Beachbody Performance Recover, and a FREE 30-day premium trial membership to the Team Beachbody Club where you can stream your workouts anywhere with Beachbody On Demand.

Ready to join the test group? It's easy, just fill out this form to tell me a little more about you and your goals and I'll be in touch soon! 

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Brenda

The Best Shoe for Every Workout

Odds are that you own more than one outfit; after all, you’d never wear a suit and tie to a tailgate, or a T-shirt and jeans to an important client meeting. But we’re also willing to bet that you have only one pair of shoes in your gym bag. Here’s why that’s a problem: What you put on your feet can determine how fast you see results, and when it comes to training, one size doesn’t fit all. To maximize your performance and optimize your gains, you need to match your shoes to your workout.

Pick the Right Tool for the Job

If you’re doing Body Beast in your living room, you probably don’t want a pair of high-top basketball shoes, which can restrict ankle mobility and reduce range of motion. Likewise, you won’t do yourself any favors by wearing running shoes (their elevated heels can sap power and strength). Instead, invest in a pair of flatter-soled athletic shoes.

“For Beachbody programs, court shoes are best because they’re made to support multi-directional movement, whereas running shoes are only designed for moving forward,” says Beachbody Vice President of Fitness and Nutrition Steve Edwards. “Cross-training shoes also work well.”

Ideally, you’ll have a different pair of shoes for each type of exercise you do (basketball, running, strength training, etc.). “But unless you have an injury, you should never allow a lack of the ‘right’ shoes to prevent you from working out,” Edwards says. Bottom line: If you don’t have enough dough to expand your training shoe quiver, sweat in whatever you have.

Bare Your Sole

Another option: Go barefoot. “First-time exercisers should generally wear shoes, but once your feet become strong, it can make sense to train barefoot, especially if you’re doing non-explosive training,” says Edwards.

Here’s why: The soles of your feet are packed with microscopic sensors called “proprioceptors,” which provide feedback about joint angle, muscle length and tension, and body position and alignment. Optimizing that feedback by putting your feet in direct contact with the ground can boost muscle activation, mobility, and coordination, ultimately leading to greater gains in strength, stamina, and performance. “Barefoot training became popular on the heels of the exact opposite craze, in which people were wearing over-supportive shoes that actually made their feet weaker,” says Edwards.

If you’ve never trained barefoot before, begin with low-intensity activities to help your muscles, joints, and connective tissues warm up to the idea. “Yoga and Pilates are good places to start,” says Edwards, adding that as your feet become stronger, you can build up to more demanding exercises and workouts. “While your feet can get strong enough to handle plyometric (ballistic) training, I would rarely recommend doing it barefoot.” The increased risk of injury isn’t worth the potential gains.

Know Your Tread Life

The life cycle of running shoes depends on a number of factors, including workout intensity and frequency, as well as gait and body type. But as a general rule, you should replace them every six months or 500 miles, whichever comes first. Wait any longer, and your risk of knee and ankle injuries increases as your shoes’ shock absorption and stability control deteriorate beyond safe levels.

As for indoor training shoes, pay close attention to your tread. Over time, the rubber on the bottom of your outsoles — where your shoes make contact with the ground — will wear away much like the treads on your car’s tires. That can ultimately translate into reduced traction and stability, and an increased risk of injury. “Flimsy shoes will also blow apart on the sides, especially in programs like P90X and INSANITY MAX:30, which have a ton of explosive lateral movements,” says Edwards. Investing a bit more money in footwear upfront can lead to a stronger, fitter body down the road.

Need some help getting back in shape? Join our next challenge group and get 24/7 personal coaching and support, meal planning ideas and recipes, fitness tips and advice and more. Best of all, it's just a fun way to meet some new friends, get fit and stay that way!

Ready to join us:

Online contact and registration forms from Wufoo.

Brenda