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Monday, January 16, 2017

Project YOU Accountability Group

Happy Monday!  We are in the middle of January and everyone seems to be in the swing of 2017.  Hopefully your New Year has started off on a good note!  I keep seeing posts on social media about how crowded gyms are and how people have been changing their eating habits and honestly, it makes me happy!  No matter what route you take with your lifestyle, as long as it's healthy, I'm in full support!  BUT, I know there are already people who are starting to get off track. Maybe 1 skipped workout has turned in to 5. Maybe one cheat meal per week has turned in to multiple.  Maybe a weekend of overindulging has turned in to staying off track since.   Maybe you haven't even started with a healthy lifestyle change because you just don't know where to start!  No matter what the circumstances are, I have something that can help you! 

Introducing my latest virtual accountability group, Project YOU! 


Health and Fitness Online Groups, 21 Day Fix, Weight Loss, Shakeology, Meal Plans, Healthy Recipes, Home Fitness, Short Workouts, Health and Fitness Accountability, Successfully Fit, Lisa Decker,
Virtual Health and Fitness Group

What is Project YOU?  

Project YOU is a virtual accountability group designed to help women make a healthy lifestyle change. It begins on Monday, January 23rd and will run for 4 weeks.  The group will run through a closed Facebook group so only the members of the group can gain access to the posts.  Throughout the group I, as your Coach, will provide support, motivation, and accountability in reaching your goals.  Included in the group are:
→ Recipes that have worked for me and my family which includes my husbands and young daughters
→ Various Meal Plan Templates that can be customized to fit your schedule
→ My personal meal plans and a link to all of my past plans which can be used and customized to your liking
→ Daily Accountability - I ask all women to take a few minutes each day to check in with my daily post and rate their day based on their workout, nutrition, water intake, and Shakeology
→ 24/7 support in both a group and 1:1 setting
→ Daily motivation in the form a post within the group each morning
→ Daily workouts averaging 30 minutes each.  Don't worry, I will help you choose a program that best meets your needs.  

Health and Fitness Online Groups, 21 Day Fix, Weight Loss, Shakeology, Meal Plans, Healthy Recipes, Home Fitness, Short Workouts, Health and Fitness Accountability, Successfully Fit, Lisa Decker,
My goal of this group is to show and set an example of a healthy lifestyle change, not a quick fix diet.  This is not a group where you are going to drop all of your bad habits over night. I understand that it is a gradual change and know that those daily small improvements will result in long term success.  

What are the requirements:

Health and Fitness Online Groups, 21 Day Fix, Weight Loss, Shakeology, Meal Plans, Healthy Recipes, Home Fitness, Short Workouts, Health and Fitness Accountability, Successfully Fit, Lisa Decker,For starters, I need to be your Coach!  If you are not actively working with another Beachbody Coach then I would be more than happy to support you. The Project YOU group is for my personal customers and Coaches. I do require something called a Challenge Pack. A Challenge Pack provides you with everything you need to successfully make this change.  

You will get your: 

✅ Fitness Program (Again, I will help you determine this. There are A TON of options and something for everyone!)
 ✅ Nutrition (all programs come with a simple nutrition guide that I will walk you through along with a month supply of Shakeology, which is a nutrient dense shake. Shakeology will be one of your 5-6 meals you have throughout the day.  If you like milkshakes, you'll LOVE Shakeology!)  
✅ Support - You will be granted access to my virtual group and will not only be guided through this change, but you will be held accountable, which is the missing piece for a lot of people who attempt to make changes.  


What happens at the end of the group? 

 At the end of the group you will have a decision to make. You can continue on in my monthly groups or you can stop! The choice is yours but as your Coach I am always here to support you on your journey, if you allow. 
As a mom, I understand the craziness of the day. Between getting kids off to daycare, babysitters, or school, getting to work yourself, picking everyone up, making dinner, homework, bedtime routines, sleep, etc!  Ahh!!!  THE LIST GOES ON.  The truth is, as a busy person in general, which most people are, it's tough to find the time to take care of yourself.  It's easier to put your health on the back burner and then regret it once you run in to controllable health issues as you get older.  It's easy to feel selfish for putting yourself first, even if it's only 30 minutes per day.  But let me tell you.  When you, as an individual, feel confident, healthy and happy, life is better!  You can keep up with all of the running around, your energy isn't greatly reduced by the end of the day, and you just feel GOOD!  It's NOT selfish for you to make a decision that will make such a positive impact on both your life and your family's. 

Health and Fitness Online Groups, 21 Day Fix, Weight Loss, Shakeology, Meal Plans, Healthy Recipes, Home Fitness, Short Workouts, Health and Fitness Accountability, Successfully Fit, Lisa Decker,

So what do you say?  Are you in?  As of today I am down to 4 MORE SPOTS before I max out the group.  I am keeping this group smaller than other groups because I want to be able to provide the best and most support possible.  If you'd like to get more information or reserve a spot, please fill out the application below!  You can also message me on Facebook or send me an email at  lisamariedecker@yahoo.com  


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Wednesday, January 4, 2017

How To Get Back on Track After the Holidays

Tips for getting on track after the holidays, Healthy Tips, Health and Fitness Accountability,  Clean Eating, Healthy Living Tips, Goal Setting, Successfully Fit,  Lisa Decker
Healthy Tips for AFTER the Holidays! 
Happy Wednesday!  January is in full swing and routines are finally getting back to normal! I don't know about you, but I NEED a schedule! Can it be flexible?  Sure!  But as long as a plan is in place I feel like I can function!  SO, now that I am back to blogging, today I have a VERY important topic to discuss!  The topic is.....GETTING BACK ON TRACK AFTER THE HOLIDAYS!

Ok fess up.....did you over indulge?  I will admit, I may have had a bit too many cookies and boy am I feeling it!  After eating healthy about 90% of the time, indulging in some treats can really do a number on my body.  By January 2nd I was feeling bloated, sluggish, and tired.  I was also craving the sugar!  Yikes!  So for the past 3 days I have been really focused on getting myself back on track and detoxing from that sugar overload the past two weeks!  If you are in need of some advice on how I recommend getting your body back on track, check out my 8 tips below!!

1. Don't beat yourself up!  ✓
    Tips for getting on track after the holidays, Healthy Tips, Health and Fitness Accountability,  Clean Eating, Healthy Living Tips, Goal Setting, Successfully Fit,  Lisa Decker
  •  Listen, it happens! You plan to have one cookie and it turns in to 5.  You plan to have 1 drink and it turns in to two or three.  Sometimes our willpower gets the best of us. Quite frankly, the holidays are over, the decisions were made, and there is no going back! From here, we are moving forward. So, get over the fact that you may have gained a couple of pounds and instead get focused on how you are going to drop those and maybe even some more!

2. Get back to a routine! ✓
  • Hopefully you have started back to work and/or your kids have returned to school so that you can get back in to your routine.  I find that when I have impromptu plans or am just overly busy with non-routine tasks my body gets all out of wack!   On a similar note, when I have TOO MUCH down time to "relax" I end up getting lazy.  So, if you aren't back to your normal schedule yet, then I recommend easing your way in.  Go to bed at your normal time each night, get a good rest, and get up ready to attack the day! 

3. Start Eating on a Schedule! ✓
Tips for getting on track after the holidays, Healthy Tips, Health and Fitness Accountability,  Clean Eating, Healthy Living Tips, Goal Setting, Successfully Fit,  Lisa Decker
  • You can gain so much more energy and overall good quality feeling when your body is on an eating schedule.  Consuming your meals and snacks around the same times each day will also keep your metabolism up.  I try to space my meals out about every 2 1/2 to 3 hours.  You don't want to pig out on junk food all day so I recommend having a plan in place before the day begins.  Pack your lunch, pack some snacks, and have whatever food prepped that you can.  The more prepared you are, the better off you will be.  If you really want to spice things up, try making one new recipe per week! 

4. Stay Hydrated! ✓
  • Water is VITAL to our bodies!  If you don't care for plain water, add some fruit to it! Lemons, grapes, strawberries, cucumbers, or mint works perfect!  You should aim to drink 1/2 of your body weight in ounces per day.  This particularly helps with those hunger cravings that you may be getting.  A lot of times our bodies confuse thirst for hunger so before you eat a snack that you maybe shouldn't necessarily be hungry for yet, try drinking a glass of water first!
    Tips for getting on track after the holidays, Healthy Tips, Health and Fitness Accountability,  Clean Eating, Healthy Living Tips, Goal Setting, Successfully Fit,  Lisa Decker

5. Exercise! ✓
    Tips for getting on track after the holidays, Healthy Tips, Health and Fitness Accountability,  Clean Eating, Healthy Living Tips, Goal Setting, Successfully Fit,  Lisa Decker
  • Yep, I said it!! Are you surprised?  Getting about 30 minutes of exercise in per day is another VITAL need for our bodies.  It doesn't have to be a super intense workouts. It could be a short job, a walk, something at the gym, a home fitness program, etc.  Just get up and get moving!! The benefits of exercising GREATLY outweigh cons!

6. Dump the extra food! ✓
  • I don't like to be wasteful, but when it comes to junk in the house I honestly don't mind!  Finishing the Christmas cookies or a bag of chips just because you don't want to waste them is crazy to me!  If you still have the holiday treats in your house, it's time to get rid of them!  In most cases I throw junk away, other options include taking it to work, sending it with your spouse to work, etc.  If you shouldn't eat it then why feed it to your family?! 
Tips for getting on track after the holidays, Healthy Tips, Health and Fitness Accountability,  Clean Eating, Healthy Living Tips, Goal Setting, Successfully Fit,  Lisa Decker
7. Set Your Goals! ✓
  • I've been talking a lot about goal setting lately. It's that time of year where everyone talks about what they want to accomplish for the New Year!  You need to make sure your health and fitness goals are realistic  and that they aren't too easy or too hard.  If you know that drinking enough water every day is not as issue for you, then don't make it a goal!  If you make a goal of wanting to lose 10 pounds in January yet you aren't going to exercise or eat healthy, then it's pointless!  Your goals need to be measurable, attainable, and also give you that push to step out of your comfort zone in order to reach. 

8. Get some support!  ✓
  • We all could use a little support and accountability in reaching our goals.  There is nothing wrong with getting help!  Having someone to talk to about your goals and even bounce ideas off of can be wonderful.  There is nothing more motivating than someone right there with you cheering you on!  Putting your goals in writing and making your goals known to others will give you that added accountability in reaching them.  As a Coach, I help my customers reach their goals on a monthly basis!  Those small daily improvements really make for great long term success.  If you'd like support with those health and fitness goals, then I am inviting you to my January Lean in 2017 accountability group! It begins on January 23rd with a planning and prep week! I will help you set realistic goals and get on a path to reach them!  Fill out the application below for more details! 

Tips for getting on track after the holidays, Healthy Tips, Health and Fitness Accountability,  Clean Eating, Healthy Living Tips, Goal Setting, Successfully Fit,  Lisa Decker

Tips for getting on track after the holidays, Healthy Tips, Health and Fitness Accountability,  Clean Eating, Healthy Living Tips, Goal Setting, Successfully Fit,  Lisa Decker


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