P90X3 is COMPLETED!!!



90 day Transformation

I never thought I would say I have completed a P90X program....EVER. It's been sometime since I posted my weekly update. I got lost in the craziness of life and switching jobs which then put me at studying for a state licensing test for a couple of weeks, but I am BACK with my weekly updates!
I could not be happier with my first time with P90X. I LOVED it. My normal workout time is 5 AM, take a shot of E & E and start my workout with Tony Horton. Who loves to workout that early? NOT me. It took sometime to adjust but the E & E definitely helped. Tony's humor made it easier to finish the workouts as well.

SO.... I had a goal of being able to touch my toes by the end of the program and unfortunately that didn't happen, but I am still working on it. Instead, I have learned to master "The Crow". Who would've thought? NOT THIS GIRL. When I started this program I had ZERO upper body strength so to see this picture, BLOWS MY MIND.

The way my body has changed, feels amazing. I have never felt this straight before. These programs really do work!



The Crow (PROUD MOMENT)

I was involved in an accountability group throughout this program and the motivation from other challengers and coaches is what helped me. The time & dedication I put into it, is got me these results. I often see other people failing the "at home" workouts because they don't have the accountability and support  from a coach. Of course there were morning when my alarm when off at 5 AM and I didn't want to get up. There were days I hit the snooze because I was exhausted from studying until midnight the night before. I simply didn't want to do it. I still got up and did it. Exhaustion did set in about my 10-11th week. Starting my new job & studying all those hours, lack of sleep, I needed to sleep in and get those extra hours. I just came home from work and pushed play then. Staying on track is SO important. If not, you will fall of and not want to get back on, yes I have been there.
Following the guidelines of the mal plan provided was easy to adjust to. It was similar to what I was working with before from T25. Without the meal planning & prep, clean eating, and of course Shakeology, I would not have received the results I did.



Day 1 (12.29.2013)

Here are the numbers I am so happy to share!
December 29th (Day 1)
136 LBS
Chest: 33.5
Left arm: 10.5
Right arm: 10.5
Waist: 28
Hips: 38.5
Right thigh: 20
Left thigh: 20.5

January 27th (day 30)
135.4
Chest: 33.25
Left arm: 10.5
Right arm: 11
Waist: 28
Hips: 39
Right thigh: 20.5

Left thigh: 20.5



Day 90 (3.29.2014)

March 3rd (Day 65)
140 LBS
Chest: 33
Left arm: 10.5
Right arm: 10.5
Waist: 27.5
Hips:38.5
Right thigh: 19.5
Left thigh: 19

March 29th (Day 90)
133.2 LBS
Chest: 31.5
Left arm: 11
Right arm: 11
Waist: 26.5
Hips:38.5
Right thigh: 19.25
Left thigh: 19


I am over the moon about those numbers. I had some LBS put on throughout the program and inches as well. When I went into X3 I had no intentions of trying to loose weight, I just wanted to tone up. I got the best of both worlds now :).

If your thinking about this program, I highly recommend it if your looking to not loose weight, yet tone or bulk up. I did get my feet wet again with running, so I did add that into the mix a few times.

Next program, 21 DAY FIX!  Beachbody's newest program. I am excited to join my challengers with this program. Even greater results will be coming soon!

Are you interested in changing your lifestyle? Are you ready to reach your health and fitness goals? Let me help you and create a path for success! Email me,sjbender11@gmail.com. My goal in 2014 is to be able to help as many people as I can, and I want that to be YOU!

Don't forget to follow my journey on Facebook. Head over to my page for daily motivation, tips, & upcoming accountability groups.

Cheers to a stronger me. :)

XOXO,

SJB
Independent Beachbody Coach

P90X3: Week 8 Progress Update

I have had one CRAZY week.

Week 8 is in the BAG. This was a fun week for me. It was another Transition week. Bring on week 9.

Workouts for this week:
Monday: Isometric
Tuesday: Dynamix & Gym class
Wednesday: Accelerator
Thursday: Pilates X & Gym Class
Friday: Agility X
Saturday: Yoga X & 3 mile walk with my pup
Sunday: Dynamix

This week was a little crazy so I had to double up Sunday and I added a couple of walks this week with my pup since the weather was so nice this week in St. Louis. I am so ready for Spring to come to do more outside.

Any Changes?

I can see more changes with my body EACH WEEK. After last week's sweet overload, my tummy is back down and I am feeling not so full from all the over-indulgence. My arms are getting stronger :). I am so happy about this because I have had ZERO upper body strength. My goal when I started this program was to not loose any more weight but to gain muscle. That is where I have always lacked. So I am defiantly on my journey to getting there. One of my goals I have for the first 6 months of this year is to have Carrie Underwood leg's for when we go to Vegas for Summit. I may have to crank up the leg workouts.

 

CRAZINESS?
If you follow me on Facebook, you saw that Friday was my last day at my job before I start my new one tomorrow. I am sticking with the same Insurance company just moving agency's which it a NEW BOSS and NEW OFFICE. I am leaving my very first job after 5 years of being there. So CRAZY, but I am more than ready for the move. It was a great decision for not only myself but for my family as well. A big adjustment will be my hours. 2 days a week they are 1030 am-7pm. That means LUNCH & DINNER at work. Strategic planning with my meals for this coming week.

Also, my 21 Day Fix came in this week! I am so excited to start that program next once I complete P90X3. whooo hooooooooo. It's like Christmas!

Until next week.

Chat ya later

Sarah Bender
Independent Beachbody Coach

Week 7: P90X3 progress update

Snacks for the week

Okay, I will admit. I was horrible this week. Didn’t perform my workouts as hard as I wanted and my eating was good about 50% of the week. That is okay. I am human. I will make mistakes. I have learned that if I eat unhealthy, my body definitely lets me know.


My friends & I at the Lady A concert

 

 

 

 

 

 

 

 

 

 

 

 

Lady A Concert

 

Here was my run for the week:



Monday: Triometrics

Tuesday: The Warrior & Gym class

Wednesday: Yoga

Thursday: MMX

Friday: Incinerator

Saturday: CVX

Sunday: Rest Or Dynamix

Cookies my nephews mailed to me for Valentine's day

Needless to say, I only did half my weeks workout. My husband was gone the first part of the week and I was doing AMAZING until Wednesday night came when I was in the middle of my workout and I burned my hand when I was trying to multi-task with cooking dinner. My double day workout turned into a 10 minute workout and a burnt left hand.

Thursday night, I went to the Lady Antebellum concert with my friends. Indulged in some popcorn I have been CRAVING and also a few beers.

Friday, Ahhh the day of LOVE. The sweets got the best of me. We went out to dinner; steak, asparagus, and mashed potatoes and topped the night off with a cookie my nephews gave me and chocolate covered strawberries.  Spent the evening with my hubby and it was amazing. I truly believe that you shouldn’t spent one day loving people, you should spend every day, but it’s fun to indulge on a HOLIDAY.

I have also decided I think I am going to do another ½ marathon this October. Rock N Roll Half Marathon!!! My sister and I did our very first one in April of 2013 and it was a great memory, so were going to do another one together this year.

         

 

 

 

 

 

 

 

 

 

So this is the end of BLOCK 2. I can’t believe that I only have a few weeks left of P90X3.   Week 8 is our transition week and then onto BLOCK 3. I can’t wait to see what next week brings. I am bringing 100% toi the table.

 

 

 

Chat with ya next week friends.

XOXO,

SJB

Independent Beachbody Coach

P90X3: Week 6: progress update

WOW!!! I can't believe we're already almost done with BLOCK 2 of this program. I am loving this program!  This is my first Tony Horton program and his humor is what gets me through these workouts. I am ready to rock WEEK 7!

So with all the hype of the new 21 day fix, I have officially ordered my program. I will not be starting it until I am done with P90X3.


Workouts for week 6:

Monday: Triometrics

Tuesday: The Warrior

Wednesday: X3 Yoga

Thursday: MMX

Friday: Incinerator

Saturday: CVX

Sunday: Rest or Dynamix

 

I have been doubling up my workouts some days and giving myself 2 rest days due to me being so exhausted. I will double Yoga & Dynamix with another program so I am not over working my muscles.

 

I am out!

XOXO,
SJB
Independent Beachbody Coach

Week 5; Block 2 Progress update

HEY!!! hope everyone's been well! This week was a little rough for me. My body is adjusting to this new workout routine BUT I'm still slamming the workouts in the ground. We've been outing our basement bathroom back together since we had to gut it last Spring, super exhausted this week.

I have skipped some workouts on days because my body is telling me to relax and take a break. So I will double up the next day so I don't miss a workout. My favorite new workout has to be Triometrics. Holy leg burning and shaking. I definitely felt that one the next day. I love being sore the next day. BEST FEELING TO ME! SO here is my lineup for this week:

MMX workout



Workouts for week 5:

Monday: Triometrics

Tuesday: The Warrior

Wednesday: X3

Thursday: MMX

Friday: Incinerator

Saturday: CVX

Sunday: Rest or Dynamix



I did my 30 day pictures and needless to say I was a little disappointed in myself. I have let myself go the past couple of weeks with the sweets, BUT I am back on track. I keep telling myself that I am a work in PROGRESS and SUCCESS doesn't happen overnight.

Here's my weekly meal plan for this week. I have tried new recipes and they turned out AMAZING.

I was very happy with this weeks menu. Anything you like on my menu, check under the recipes and you will find the recipe there. I also received my Shakeology HD shipment and it was the Neapolitan box. I tried the new Strawberry Shakology and it was A.M.A.Z.I.N.G.                                   

 

 

 

 

Strawberry Shakology recipe:

1 cup water

1.5 cup of Almond milk

Ice

Whole banana

 

 

 

 

 

 

 

 

As I mentioned earlier, this has been such an exhausting week for both my husband and myself. I am not letting that get in the way of reaching my goals. I have set crazy high goals for myself this year and I am ready to SMASH them! Until next week, Have a great weekend and Happy Superbowl Sunday!

 

XOXO,

SJB

Independent Beachbody Coach

Week 4: P90x3 Progress update

Wow, can’t believe were already at the end of month 1. This week is considered our Transitioning week. We’re going from BLOCK 1 workouts that have been the same since the first week to BLOCK 2

Workouts for this week are:

Monday: Isometrix

Tuesday: Dynamix

Wednesday: Accelerator

Thursday: Pilates

Friday: Agility X

Saturday: X3 yoga

Sunday: REST or Dynamix

Agility X at the lake

One thing I have never done before starting X3 was YOGA. I am not flexible by any means and thought I had some decent balance. Yoga definitely confirmed I am not flexible and I learned that I am off on my balance. So one of my goals I am setting for myself is to be able to touch my toes by the end of this program. THIS IS HUGE FOR ME.

Short story about my childhood. In elementary school they had different levels of awards in my PE class. I could never make presidential award because I could never hit the SIT & REACH at 33. I could never get my hands on the board.

Gorgeous view from the condo Saturday morning

Isometrix is another form of yoga, but is a little more intense. Great workout! Pilates is new this week so I am excited to try that as well.

One thing I have been doing, is if I skip a workout one night ill double up on another. This has helped me not miss any workouts.

 

Physical Changes:


I feel so GOOD!

I can start to see a difference in my body. My arms are getting stronger and my obliques are becoming more defined.

 

Next: My meal plan for this week. I have changed a few things. I had too many carbs on my diet before so I did alter that a bit with switching some snacks.

 

 

To give you an idea of what meal plan outline I am following if from P90x3’s Nutritional Guide they suggest while doing the 90 day workouts.

As you can see I love my SHAKEOLOGY. I normally switch it up between breakfast and lunch but this week it’s ALL lunch. It makes is easier during the week with my job and also on the weekends with errands.

I just switched my SHAKEOLOGY HOME DIRECT and ordered the combo pack with chocolate, vanilla, & strawberry. I cannot wait to try the new Strawberry flavor.

 

Are you currently doing P90X3 and do not have a coach? I can be your coach!! Create a FREE ACCOUNT and contact me to chat about how I can help you reach your health & fitness goals today!

 

Stay tuned for next week’s update! I will be starting Week 5 and a new Block of workouts.

 

 

This also happened at work this week. I was having a major sweet tooth and caved into our candy at work.

XOXO,

SJB

Independent Beachbody Coach

 

 

 

  

 

 

Week 3: Last week of Block #1; Progress update

My sister joined me for a workout at my parents house

I can't believe that were almost done with Block #1 already. Were already 3 weeks into this program? INSANE! Where is the time going?

This week was so much better than lasts. I have been keeping with all my workouts on the right days and not skipping a beat.

Workouts scheduled for this week are:
Monday: Acceletor
Tuesday: The Warrior
Wednesday: X3 Yoga
Thursday: CVX
Friday: Isometrix
Saturday: Agility
Sunday: Rest or Dynamix

I did double up X3 & CVX on Thursday because I did visit my local gym on Tuesday and attended a class that I LOVE.




Tony is a little crazy sometime



Here is my plain Jane meal plan. Im pretty simple and keep everything that same for the most part.



Meal plan for week of 1.13.2014

 

 

 

Next week were moving on to week 4 which is the transition week. We will have a different set of workouts which will be nice to mix it up.

 

Until next time!

 

XOXO,

SJB

Independent Beachbody Coach

 





Week 2: P90x3 Progress update

Well, week 2 is done and I thought it would’ve been better. My mom had a hip replacement on Tuesday so my time was spent with her at the hospital along with a trip to Pittsburgh which we left Friday and just got back in town this afternoon. So needless to say we’ve had a crazy busy week.

X3 Yoga

Here is what my workout scheduled looked like for this week:

Monday: Accelerator

Tuesday: The Warrior

Wednesday: Yoga

Thursday: CVX

Friday: Isometrix

Saturday: Agility X

Sunday: Rest Or Dynamix

 

I was only able to complete my workouts on Monday, Thursday morning, AND a live INSANITY workout on Saturday for Super Saturday. After working all day and then visiting my mom in the hospital, I was downright EXHAUSTED. My body was tired. I laid in bed one night asking myself if I am just making an excuse for me not to workout but I knew I had to listen to my body and get the rest it needed. I am normally the type of person to run dry and keep going but I just couldn't go any further last week.

Tracie & I during our INSANITY workout

Hubby & I after our live INSANITY workout

 

 

Here is what my meal plan looked like for this past week as well. You can tell I don't really like to change things up a bit for my snacks and breakfast. Anything that we don't make the previous week I will plan on making that for the following week.

I meal plan on Saturday or Sunday's then I hit the grocery store usually on Sunday afternoons after church. I will then meal prep Sunday afternoon's and I pack everything to take to work Monday morning so I have everything there in my desk. It makes it SO much easier to stay on track when I do that.


Once you get the hang of it, it becomes second nature to you.

Happy Sunday Everyone.  Its bed time for our house.

XOXO,
SJB
Independent Beachbody Coach
 

 

 

 

First week of P90X3….DOWN & was a success!

Whooo hoooo. First week of X3 in the bag. I am so proud of myself. I will tell you, when I ordered this pack, I was nervous because of all the things I heard about P90x & X2.  This is my first workout with Tony Horton and all I can say is that man CRACKS ME UP. His humor helps get through the workouts. So Let’s get to what you want to read about……PROGRESS

 

So what’s the week 1 schedule look like:

I’m following the Lean version so here are my workouts

Monday: Accelerator

Tuesday: The Warrior

Wednesday: X3 Yoga

Thursday: CVX

Friday: Isometrix

Saturday: Agility X

Sunday: Rest or Dynamix

 

 

My favorite workout so far is CVX. It’s a combination of strength training and cardio. I love these types of workouts because this is what I’m use to after visiting my local gym classes for the past 1.5 years. I am a little uncoordinated when it comes to new steps and workouts. With week 1, there were some workouts where I didn’t feel I got the FULL workout, so I am sure as the weeks go on, I will be giving my 100% and not tripping over my feet.

 

A few things I got from Christmas to help me with my workouts were:

 

Gold’s Gym Interlocking Mats from Walmart: Gift for myself J

Nike sport Bra & Half Zip pullover 
 

Polar Heart Rate Monitor

 

Meal Planning!!

I love CLEAN EATING. This makes a huge difference when you’re looking for a lifestyle change. As you may have read in my earlier blog post, I had no idea what clean eating was while I was with my 1^st & 2^nd trainers last year. It wasn’t until my 3^rd and final trainer where I finally realized why I wasn’t seeing the results I was looking for during my training sessions.

This week was a little tricking with New Year’s Eve & day mixed in the middle of the week. I thought I did very well. Had a few drinks NYE, didn’t miss a workout at all this week. I am feeling good!

Here is what my schedule looked like this week.

 

 

 

So now I’m on to week 2 of P90x3. Stay tuned for more of my journey with my very FIRST p90x workouts. I am beyond excited to see my results at the end of my 90 days.

 

If you are looking for support in your journey and don't currently have a Beachbody Coach, then contact me to get into a support group for continued support, accountability, meal planning and friendship!!!

 

Have a great week!  Happy New Year!!!!

XOXO,
SJB
Independent Beachbody Coach