A Fit Nurse: Insanity

Showing posts with label Insanity. Show all posts

Posted by Alyssa Schomaker / Monday, January 26, 2015 / No comments / 21 day fix extreme , A fit nurse , Alyssa schomaker , Autumn calabrese , Extreme , fitness , health , Insanity , Insanity Max 30. , Results , who should do , workout

21 day fix extreme: Who should do this program?

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Our first official snow storm has finally hit the Northeast this morning. We have 6 inches that have already accumulated and more that keeps coming down. My kids are home with me and we are going to go out and play as soon as my daughter wakes up from her nap. Thought I would write a blog post for you about the new 21 day fix extreme workout after listening to the NWC today.<br />
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Who should do the 21 day fix extreme?<br />
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There are only 7 days to the release of the new 21 day fix extreme workout program. I am so excited for this. This program is for those of you that are looking to go to extremes with your fitness and nutrition. There are no cheats in this program. So say goodbye to the chocolate and red wine that you had in the original 21 day fix program. But, like Autumn says this is for those that want to see insane results in 21 days. Almost every training day has weights that are included. Even on the pilates days!</div>
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<tr><td class="tr-caption" style="text-align: center;">Davids 21 day fix extreme results</td></tr>
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Are you still wondering if this is the program for you?<br />
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If you are a 21 day fix graduate, like extreme fitness programs like Insanity, P90x, Insanity Max interval 30 then yes!! This is going to be right up your alley!!</div>
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If you are just getting started on your health and fitness journey and really want to learn the nutrition piece then the original 21 day fix is your program. IT has a great modifier and the program has incredible results with TONS of FOOD too!!</div>
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It is my favorite program that I love for my clients to use. You can read about it here: <a href="http://www.afitnurse.com/2014/01/what-is-21-day-fix.html">What is the 21 day fix?</a></div>
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Listen to what Autumn had to say about the program at our recent Super Saturday here in Pittsburgh.</div>
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As an 2014 Top Ten Elite Coach I had the experience to trial the program before the rest of the network and share it with those coaches on my team that success club this month.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCtPr_jcCQ-MT4aEcumsgUObuWBRmE_1Pqmn0u-qZvXSN9dIAc6Oyt8CYx_WPeB-BaX8vx9LXntYrfCe1cF1duujWY45MZeEefJAoGgJesTZLtrAm4yP25a5loc1zoXjRQr5HQjPODV1QY/s1600/10915353_10206077799929737_6514696545513209571_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="21 day fix extreme, Insanity, Insanity Max 30., Autumn calabrese, results, Extreme, who should do, Alyssa schomaker, A fit nurse, " border="0" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCtPr_jcCQ-MT4aEcumsgUObuWBRmE_1Pqmn0u-qZvXSN9dIAc6Oyt8CYx_WPeB-BaX8vx9LXntYrfCe1cF1duujWY45MZeEefJAoGgJesTZLtrAm4yP25a5loc1zoXjRQr5HQjPODV1QY/s1600/10915353_10206077799929737_6514696545513209571_o.jpg" title="" width="640" /></a></div>
We loved the program and all had sore shoulders the next day!

The good sore!

I plan on finishing out insanity max 30 and then starting this program on the 9th with my test group participates!! Less then 60 days til Cancun with my beachbody family and ready to get more strict with my nutrition... But, super excited to get insane results!!

If you have any more questions about the program you can email me <a href="mailto:schomakeralyssa@gmail.com">HERE</a>.

If you want to be in my Exclusive test group that starts on the 9th of February then fill out my application below:

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21 day fix extreme, A fit nurse, Alyssa schomaker, Autumn calabrese, Extreme, fitness, health, Insanity, Insanity Max 30., Results, who should do, workout

21 day fix extreme: Who should do this program?

Our first official snow storm has finally hit the Northeast this morning. We have 6 inches that have already accumulated and more that kee...

Posted by Alyssa Schomaker / Wednesday, January 14, 2015 / No comments / Alyssa schomaker , Elite , exercise , fitness , health , Insanity , Insanity Max 30 , mom , Pittsburgh , Royal Republic , Success , Successful Beachbody Coach , Top 10 Coach , Transformation

2014 Top 10 Team Beachbody coach

<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">Last week on the Team Beachbody January Surge, which is an event that Beachbody does a few times a year to get out new information to coaches, the CEO Carl Daikeler & Michael Neimand of Beachbody announced the Elite 10 Coaches for 2014!  Elite 10 means that you are one of the top 10 coaches in the entire company and that is out of 230,000+ coaches.  So these top 10 coaches did not just go out there and sell a lot of product. The top 10 coaches are people who are effectively leading and growing their teams. They are duplicating their success, their coaches are having success, and not only are they helping people achieve their health and fitness goals but they are helping their coaches achieve financial goals as well!  It's a great honor to be in the top 10 of Beachbody!  </span><br />
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<tr><td class="tr-caption" style="font-size: 14px;">The Top 10 Team Beachbody Coaches 2014</td></tr>
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">So last night on the surge it was announced that I have officially earned the title of Top 10 Elite coaches of Team Beachbody!!!  {INSERT A LOT OF HAPPY TEARS and DEFINITELY A SILLY LOOKING HAPPY DANCE}.  Scott and I were in our basement while the boys were playing the WII and we were tuned into the event when they announced the Elite 10.  I seriously started crying because even though I sorta kinda knew I was going to get it, it wasn't truly official yet!  I sat there in disbelief because this little girl from Pittsburgh with no network marketing background, so social media experience and less than 100 friends on facebook was able to grow a million dollar business, a 15 star diamond business, and now a top coach business in 2 years!!  Heck, if I can do it.... ANYONE CAN DO IT!  Seriously, believe me on this one!  Of course I worked hard but I worked smart and </span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">consistent!  </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_ydy9n1XjUlIfmhqkCw32if5LKkwpk2tKZRtb8mMhCrLgMY5A-NLCkKWyoNVdQqDRZqBw1mTr7WKwe7BMHmxrHmJop-9bOR4VymAQ4AK_bcqBid8IQSUmxsJQ7xc1UfxEY1dlWp4kPcQZ/s1600/10818392_10152879507890971_7454193836203814101_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt=" Royal Republic, Elite, Insanity, Insanity Max 30., Alyssa Schomaker, mom, Pittsburgh, Success, Top 10 Coach, Transformation, Successful Beachbody Coach" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_ydy9n1XjUlIfmhqkCw32if5LKkwpk2tKZRtb8mMhCrLgMY5A-NLCkKWyoNVdQqDRZqBw1mTr7WKwe7BMHmxrHmJop-9bOR4VymAQ4AK_bcqBid8IQSUmxsJQ7xc1UfxEY1dlWp4kPcQZ/s1600/10818392_10152879507890971_7454193836203814101_o.jpg" title="" width="640" /></a></div>
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</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">But the point is this you can do anything, I mean ANYTHING you put your mind to!  YOUR MIND is your most powerful tool. Give yourself the green light to achieve your dreams right now!  Self doubt is a shot to the gut every time.</span><br />
<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.6399993896484px;"></span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">So its official, I am the top10 coach! So what does that mean?!?!  It means that my team is amazing!!! Seriously, its not about my personal business, its about our team Royal Republic and the growth that we have seen in the past 12 months.  They worked hard to achieve success club every month, to invite others to join our challenge groups, to stay committed to helping people reach their health and fitness goals and to growing their teams by inviting others to join!  Because they followed the lead of the leaders they are now crushing their own goals too!  WE did this together and its such an honor to have some of the most amazing coaches on Royal Republic!</span><br />
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<span style="font-family: Verdana, sans-serif; line-height: 24.6399993896484px;">It also means that I get to go to an all expenses paid, 1st class trip to Paris with Scott and the other top 10 couples in May of this year!!!  {INSERT EVEN MORE EXCITEMENT}  </span></div>
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<span style="font-family: Verdana, sans-serif; line-height: 24.6399993896484px;">Now here is the super duper cool part... not only did My team end in the top 10 of the company of but, we have developed other Elite coaches as well. This is the top of the company that only 200 coaches out of 250,000 coaches achieve.</span></div>
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<span style="font-family: Verdana, sans-serif; line-height: 24.6399993896484px;">Jaclyn is one of my elite coaches who was a 6 figure earning medical sales rep that wanted to be home with her daughter in the worst way. She started as a coach 18 months ago, was able to quit her job and fully replace her income and is home with her family!</span></div>
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<span style="font-family: Verdana, sans-serif;">Marsha is my other Elite coach. She is a mom of 4 from a tiny town in Wisconsin. She wanted to find something that she could provide for her family while working from home. Her husband worked very long hours and she would go the entire week with barely seeing him. She has been able to create a full time income by helping other people and her husband quit his long hours and was able to find work closer to home, allowing more time with her family!</span></div>
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<span style="font-family: Verdana, sans-serif;">This is my coach Kathleen. She joined a clean eating challenge group of mine and it transformed her life. She was a busy mom of 3 little boys and also a social worker at the time. Since she started coaching she has quit her job as a social worker and now is home with her kids and working as a coach full time.</span></div>
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<span style="font-family: Verdana, sans-serif;">I am so blessed by each and everyone of these ladies!</span></div>
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px; text-align: start;">I also have so many new and upcoming leaders on Royal Republic that it is really really exciting to see where the next 12 months are going to take us!!!!<br />
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Just because we have achieved the highest rank as a team doesn't mean it stops here!  I seriously love what I do regardless if I make any money at all.  I truly want to see as many of my coaches succeed at coaching as I can! That means that I will do whatever it takes, create new systems and trainings to support and encourage my team! As with any growing business there is always something to learn and I am never done being a student!!!  So Royal Republic, thank you for being awesome and for allowing me to lead you!  I am truly blessed!  Here is to another amazing year with lots of opportunities for growth, friendship and success!!!!</span></div>
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 18px; line-height: 24.6399993896484px;">If you have ever considered joining my team please complete the application below to get more information on Royal Republic and what I have to offer you to help you succeed and reach your health and fitness plus financial goals!!!</span></div>
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Alyssa schomaker, Elite, exercise, fitness, health, Insanity, Insanity Max 30, mom, Pittsburgh, Royal Republic, Success, Successful Beachbody Coach, Top 10 Coach, Transformation

2014 Top 10 Team Beachbody coach

Last week on the Team Beachbody January Surge, which is an event that Beachbody does a few times a year to get out new information to coache...

Posted by Alyssa Schomaker / Thursday, July 18, 2013 / 5 Comments / 5 day quick start , breakfast , cardio , chicken , dinner , eggs , Focus T25 meal plan , Insanity , lunch , meal plan , nutrition for T25 , peanut butter , quick start meal plan , shakeology , Shaun T , snack , turkey , workout

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans? <br>
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How about a 5 day Quick start program to jump start you into being a lean mean fat burning machine!<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhowJJJLujLrryYemVEBxlmJBUweeIzsfEOlR4wLDIIazAxJHNVZeM0IWjXmyZ53CE993tXOH2jDFh9VADipXBeUKLUsoQNY8s_Udi7O3tnpBJf0aQDt-tFmkzPs0tO0d0wMVUccKLEPyTE/s1600/only25minuteseveryonehastimeforthat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhowJJJLujLrryYemVEBxlmJBUweeIzsfEOlR4wLDIIazAxJHNVZeM0IWjXmyZ53CE993tXOH2jDFh9VADipXBeUKLUsoQNY8s_Udi7O3tnpBJf0aQDt-tFmkzPs0tO0d0wMVUccKLEPyTE/s400/only25minuteseveryonehastimeforthat.png" width="400"></a></div>
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<span style="text-decoration: underline;">5-day quick start meal plan</span><br>
Day 1<br>
Breakfast: Raspberry Protein Shake<br> 1 c nonfat milk<br> 1/3 cup fresh or frozen raspberries<br> 1 scoop shakeology, any flavor<br> 1 Tbsp. flaxseeds<br> 1 cup ice<br>
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AM Snack: Sweet citrus yogurt<br> 1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel<br>
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Lunch: Chicken and Spinach Salad<br> 2 cups fresh baby spinach<br> 1/4 medium cucumber, sliced<br> 1/2 cup sliced mushrooms<br> 1 medium carrot, shredded<br> 11/2 tsp. extra-virgin olive oil<br> 4 oz. cooked chicken breast, boneless, skinless, sliced<br>
· Place spinach, cucumber, mushrooms, and carrot in a large serving bowl<br> · Drizzle with oil and vinegar; toss gently to blend<br> · Top with chicken<br>
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PM Snack: Turkey, Goat cheese, and avocado rolls<br> 2 sliced (1 oz.) low-sodium, nitrite-free, lean turkey breast, spread with 1 Tbsp (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and 2 thin slices of avocado, rolled up.<br>
Dinner: Grilled fish tacos with cabbage citrus slaw<br> 6 oz. raw cod (or flounder or fluke), washed, patted dry<br> 1/4 tsp. sea salt<br> 3 (4-inch) corn tortillas<br> 3/4 cup shredded raw cabbage<br> 6 fresh cilantro springs<br> 2 Tbsp. fresh lime juice<br> 1 dash cayenne pepper (to taste; optional)<br> 1/4 medium avocado, cut into 6 slices<br>
· Preheat grill or broiler to high<br> · Grill or broil fish for 3 to 5 minutes on each side, or until it flakes easily when tested with a fork. Set aside<br> · Wrap Tortillas on a serving plate. Top each tortilla with one-third fish, cabbage, and cilantro.<br> · Season with lime juice and cayenne (if desired)<br> · Top each tortilla wit two avocado slices; fold and serve<br>
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Daily workout: Alpha Cardio<br>
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Day 2<br>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqw6oNpQdliKN1oipMjPy-Vxh9so_0z6DfIutM9xFZPacVCH_BNjXXPhV7xtJkyzJGuwrU1_sZ-LJn1nziN7w1QR2szmv01WNBe4_GFc_5ap9hMv3olsM4Yq9VPlNgBa1Ey41sG9fA3FBj/s1600/tome.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqw6oNpQdliKN1oipMjPy-Vxh9so_0z6DfIutM9xFZPacVCH_BNjXXPhV7xtJkyzJGuwrU1_sZ-LJn1nziN7w1QR2szmv01WNBe4_GFc_5ap9hMv3olsM4Yq9VPlNgBa1Ey41sG9fA3FBj/s320/tome.jpg" width="320"></a>Breakfast: Silky almond smoothie<br> 1/2 cup nonfat milk<br> 1/4 cup unsweetened almond milk<br> 1/4 cup water<br> 1 scoop shakeology, any flavor<br> 1 Tbsp. all-natural almond butter<br> 1 cup ice<br>
· Place milk, almond milk, water, Shakeology, almond butter, and ice in blender; cover. Blend until smooth.<br>
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AM Snack: Grapes<br> 1 cup of red or green grapes<br>
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Lunch: Avocado Veggie Burger<br> 1 veggie burger patty<br> 1 whole-grain hamburger bun<br> 1/8 medium ripe avocado, mashed<br> 1 Tbsp. prepared salsa<br> 1/4 medium apple, sliced<br>
· Preheat grill or broiler to high<br> · Grill or broil patty for 3 to 4 minutes on each side, or to desired doneness.<br> · Place patty on bottom half of bun; top with avocado, salsa, and top half of bun.<br> · Serve with apple on the side<br>
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PM Snack: High protein hard-boiled egg snack<br> 1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash of ground black pepper.<br>
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Dinner: Chicken in foil<br> 1 (4-oz.) raw chicken breast, boneless, skinless<br> sea salt and ground black pepper (to taste; optional)<br> 1 medium new potato, sliced<br> 1/4 medium red bell pepper, chopped<br> 1/4 medium onion, chopped<br> 1 fresh thyme sprig<br>
· Preheat oven to 375° F.<br> · Season chicken with salt and pepper if desired. Set aside<br> · Place potato slice on a piece of aluminum foil. Top with chicken, bell pepper, onion, and thyme; fold foil over and seal edges securely to form a pouch.<br> · Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle.<br>
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Daily workout: Alpha Speed 1.0<br>
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Day 3<br>
Breakfast: Yogo Berry Blast Shakeology<br> 1 cup water<br> 1/2 cup nonfat vanilla yogurt<br> 1 cup fresh or frozen mixed berries<br> 1 scoop Shakeology, any flavor<br> 1/2 cup ice<br>
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AM Snack: Tropical Quinoa Snack<br> 1/3 cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4 sliced medium strawberries.<br>
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Lunch: The perfect food improved<br> 2 large hard-boiled eggs, cut in half, yolks removed and reserved<br> 4 tsp. mayonnaise<br> 1 tsp. mustard<br> 1 green onion, finely chopped<br> Sea salt and ground black pepper (to taste; optional)<br> Paprika<br>
· Combine egg yolks, mayonnaise, mustard, and green onion in a medium bowl; mix until smooth<br> · Season with salt and pepper if desired<br> · Fill each egg white half with one-fourth of yolk mixture. Sprinkle with paprika if desired.<br>
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PM Snack: Chicken and Swiss Cheese Cracker<br> 1 large whole wheat cracker topped with 1/2 tsp. prepared mustard, 1 slice (1/2 oz.) low-sodium, nitrite-free chicken breast, and 1 slice (1/2 oz.) Swiss cheese<br>
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Dinner: Lemon-dill halibut<br> 1 (6 oz.) raw halibut fillet<br> 1 1/2 tsp. extra-virgin olive oil<br> 1/4 tsp. lemon pepper<br> 1 dash sea salt<br> 1 fresh dill sprig, finely chopped<br> 1/2 cup cooked whole wheat couscous, hot<br> Lemon wedges (for garnish; optional)<br>
· Preheat oven to 500° F.<br> · brush both sides of halibut with oil. Place on baking pan.<br> · Sprinkle halibut with lemon pepper, salt, and dill.<br> · Bake for 4 to 5 minutes on each side, or until halibut flakes easily when tested with a fork.<br> · Place couscous on a serving plate; top with halibut. Garnish with lemon wedges if desired.<br>
Tip: 1 cup uncooked couscous generally yields 2 1/2 cups cooked couscous. As a convenience, you can cook some up for advance, store it in the refrigerator, and use it for up to 4 days.<br>
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Daily workout: Alpha Total Body Circuit<br>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7GX8D2Xz0znhh6YFxpx1gCsYfgiejMCWWLxHmVBX-0982n4ci99RbPbQ_X7SqWZjLzom6l3iC_4xw8pNSsxVxvmO-mJNxwfgbB5lC8TvjPngSOCOU6Blts3JXtoiTpDEX_k74Rp51X4q/s1600/iphonepics7913+879.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7GX8D2Xz0znhh6YFxpx1gCsYfgiejMCWWLxHmVBX-0982n4ci99RbPbQ_X7SqWZjLzom6l3iC_4xw8pNSsxVxvmO-mJNxwfgbB5lC8TvjPngSOCOU6Blts3JXtoiTpDEX_k74Rp51X4q/s320/iphonepics7913+879.JPG" width="320"></a>* * * * * * * * * * * * * * * * * * * *<br>
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Day 4<br>
Breakfast: Morning Delight Smoothie<br> 1 cup 100% orang juice<br> 1/3 medium banana, cut into chunks<br> 1 scoop Shakeology, any flavor<br> 1 cup ice<br>
· Place orange juice, banana, Shakeology, and ice in a blender; cover. Blend until smooth.<br>
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AM Snack: Cinnamon-Ricotta Berries<br> 1/3 cup part-skim ricotta cheese topped with 1/4 cup fresh or frozen berries, 1 tsp. slivered raw almonds, and 1 dash ground cinnamon.<br>
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Lunch: Sirloin-Topped Arugula Salad<br> 4 oz. raw lean top sirloin steak<br> 2 cups fresh argula<br> 10 cherry tomatoes (or grape tomatoes), cut in half<br> 1/2 cup canned, drained artichoke hearts<br> 1 1/2 tsp. extra-virgin olive oil<br> 1 Tbsp. balsamic vinegar<br>
· Preheat grill or broiler to high<br> · Grill or broil sirloin for 3 to 5 minutes on each side, or to desired doneness. Remove sirloin from heat; allow to stand 5 minutes.<br> · Place arugula, tomatoes, and artichoke hearts in a large serving bowl.<br> · Drizzle with oil and vinegar; toss gently to blend.<br> · Cut sirloin into thin slices; place on top of salad.<br>
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PM Snack: Tuna and celery boat<br> 1 medium celery stalk filled with 2 oz. drained solid white tuna (packed in water) and drizzled with 1 tsp. fresh lemon juice and 1/2 tsp. extra-virgin olive oil<br>
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Dinner: Roasted Tofu with Veggies<br> 1 lb. firm tofu, drained, cut into cubes<br> 5 cloves garlic, chopped<br> 12 oz. green beans, trimmed<br> 1 cup medium mushrooms, cut into quarters<br> 1 medium onion, cut into chunks<br> 3 medium red potatoes, cut into quarters<br> 1 Tbsp. extra-virgin olive oil<br> 1 Tbsp. reduced-sodium blend, salt-free (to taste; optional)<br>
· Preheat oven to 375° F.<br> · Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.<br> · Sprinkle with seasoning blend if desired; toss gently to coat well.<br> · Bake for 45 to 60 minutes, or until vegetables are tender, stirring every 20 minutes.<br> · One serving equals one-fourth of recipe; refrigerate leftovers for up to 4 days.<br>
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Daily workout: Alpha Ab Intervals<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtawiGbeH9R92iV_Qb4_uuluZZ1C6M6Rg3jKtT1EJYyJVbUGGco0tM7NifHDj8Rje1pLzuBSar5uW8pYXdYdlMYf-MD5N1SwCHOP6uyMi_tk7CReYEWlY_Z0wvgxE19T8fOagmaOEgpCD/s1600/t25faststat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtawiGbeH9R92iV_Qb4_uuluZZ1C6M6Rg3jKtT1EJYyJVbUGGco0tM7NifHDj8Rje1pLzuBSar5uW8pYXdYdlMYf-MD5N1SwCHOP6uyMi_tk7CReYEWlY_Z0wvgxE19T8fOagmaOEgpCD/s320/t25faststat.jpg" width="317"></a>Day 5<br>
Breakfast: Peanut butter cup Shakeology<br> 1/2 cup water<br> 1/2 cup unsweetened almond milk<br> 1 Tbsp. all-natural peanut butter (or almond butter)<br> 1 scoop Shakeology, any flavor<br> 1/3 medium banana, cut into chunks<br> 1/2 cup ice<br>
· Place water, almond milk, peanut butter, Shakeology, banana, and ice in blender; cover. Blend until smooth<br>
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AM Snack: Fresh Melon<br> 1/2 cantaloupe (or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon)<br>
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Lunch: Turkey and vegetable sandwich<br> 2 slices whole-grain bread<br> 2 tsp. prepared pesto sauce<br> 1/4 medium avocado, sliced<br> 2 oz. low-sodium, nitrite-free, lean turkey breast; deli-sliced<br> 1/4 medium cucumber, sliced<br> 1 slice medium tomato<br> 1 thin slice medium red onion<br> 2 romaine lettuce leaves, washed, patted dry<br>
· Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.<br>
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PM Snack: Roast Beef Roll-Ups<br> 4 Slices (2 oz.) low-sodium, nitrite-free, lean roast beef, placed on 4 lettuce leaves, spread with 2 tsp. Dijon mustard, topped evenly with a 1/4 sliced medium red bell pepper, and rolled into 4 rolls.<br>
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Dinner: Chef Salad<br> 2 cups chopped romaine lettuce<br> 1 oz. low-sodium, nitrite-free, lean turkey breast, chopped<br> 1 oz. low-sodium, nitrite-free, lean ham, chopped<br> 1 oz. part-skim mozzarella cheese, chopped<br> Medium potato, chopped<br> 1/8 medium avocado, diced<br> 5 medium black olives<br> 1 tsp. extra-virgin olive oil<br> 1 Tbsp. red win vinegar<br>
· Place lettuce, turkey, ham, cheese, tomato, avocado, and olives in a large serving bowl.<br> · Drizzle with oil and vinegar; toss gently to blend.<br>
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Daily workout: Alpha Lower Focus<br>
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I am excited to be participating in a Focus T25 test group! The selected participants are learning about the meal planning, recipe guide, and are focused on getting incredible results with this program. We are going to be experts in the workout program, meal plan, and nutrition guide! Tag this page to follow our progress!<br>
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As always you can <a href="mailto:schomakeralyssa@gmail.com" target="_blank">Message</a> me if you have any questions or need support to a healthier you!

5 day quick start, breakfast, cardio, chicken, dinner, eggs, Focus T25 meal plan, Insanity, lunch, meal plan, nutrition for T25, peanut butter, quick start meal plan, shakeology, Shaun T, snack, turkey, workout

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans? How about a 5 day Quick start program to jump start you into being a lean mean fat burning mach...

Posted by Alyssa Schomaker / Friday, July 5, 2013 / No comments / 25 minutes , beachbody , clean eating , Focus T25 , Insanity , meal plan , meal planning , Shawn T , T25 , T25 results , T25 test group , T25 transformations , workout

Focus T25... The newest workout from the creator of Insanity

At this point you may be wondering exactly what is Focus T25?<br />
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Focus T25 is the latest program from Beachbody created by Shaun T. What makes  it so spectacular is that with this workout it only takes twenty-five minutes a  day for ten weeks to get a ripped body.<br />
This really fast and very effective workout is all about not wasting time,  no-nonsense, and getting absolutely incredible results. It's designed to be  short in length however it's very intensive and it includes eleven workouts on 9  DVDs that will push your body to a brand-new limit. <br />
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The workouts are packed with  resistance moves and cardio however, you require minimal equipment to do the  strength training movements. No weights, dumbbells or resistance bands are need.  This workout will get you 100% ripped fast. <br />
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The program was designed for those people with busy schedules or, for men and  women who are short on time but want to have the best possible workout in the  shortest period of time.<br />
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Focus T25 is a concentrated fitness training program however, this program is  different than Shaun T's other programs in that it includes modifiers for every  move. Focus T25 is designed for individuals of any fitness level and is for  anyone that was intimidated by Shaun T's Insanity. You will get spectacular  results without spending a lot of time exercising.<br />
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What Comes with a Focus T25 Program?<br />
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<strong>The base kit comes with ten workouts. Here's how it's broken  down:</strong><br />
<div><ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdk7b8CCUpCIahFYVytdVWZtRew4AyuMkZyFLmINGwXqniGavqH_H6IeTujrL5n4e67EWZWWhNhXVNJyOT4-Y74E5H_hAwNMVazbHZq5rk5tmn4mGMS1FFuieM0g9-JqcYnGK4OIZzemd8/s1600/focust25program.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdk7b8CCUpCIahFYVytdVWZtRew4AyuMkZyFLmINGwXqniGavqH_H6IeTujrL5n4e67EWZWWhNhXVNJyOT4-Y74E5H_hAwNMVazbHZq5rk5tmn4mGMS1FFuieM0g9-JqcYnGK4OIZzemd8/s320/focust25program.JPG" width="82" /></a>
<li>ALPHA: Cardio is a calorie burning, sweat drenching, cardio based workout.  </li>
<li>ALPHA: Ab Intervals is where you will be spending a lot of your time on the  floor doing ab workouts with quick cardio recovery workouts in between. This  routine will have you shredding the fat from your midsection and getting you the  abs of your dreams. </li>
<li>ALPHA: Speed 1.0 gets you fast results with this fast paced workout that  will ignite your quickness while burning the fat from your body. </li>
<li>ALPHA: Lower Focus is the key to burning fat and kicking up your metabolism  as you focus on working your lower-body muscles. </li>
<li>ALPHA: Total Body Circuit focuses on strength and resistance without having  to lift a single weight. </li>
<li>BETA: Core Cardio is where you'll "get your sweat on", with this progressive  cardio-core workout designed to get you shredded fast. </li>
<li>BETA: Dynamic Core will take you from vertical to horizontal and back again  in this dynamic, crazy core routine. </li>
<li>BETA: Speed 2.0 has you rev it all the way up with Shaun's  calorie-scorching, core-focused speed drills. </li>
<li>BETA: Upper Focus will help you develop the upper body you've dreamed of;  all you have to do is focus. </li>
<li>BETA: Rip't Circuit is a workout comprised of cardio, upper body, legs and  abs that you do on repeat, taking your body to the next level to get you even  more shredded.</li>
</ul></div><br />
<strong>The program also includes some bonus tools. Here's a list of what  else you get:</strong><br />
<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNSxIr9LnUb7J2Z22VpVQYbL6adKsz4Z-GsKKMzYQ9PLzjZBNDIaXRMSZgF5U-c8z59GM2FmD-j_OShyphenhyphen3H0Cv9QjbjERFgH3kYwOHo0n9zohRGB78E7H4e6bEwnL5Oc4sdKTDTNuJk38h-/s1600/t25additional.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNSxIr9LnUb7J2Z22VpVQYbL6adKsz4Z-GsKKMzYQ9PLzjZBNDIaXRMSZgF5U-c8z59GM2FmD-j_OShyphenhyphen3H0Cv9QjbjERFgH3kYwOHo0n9zohRGB78E7H4e6bEwnL5Oc4sdKTDTNuJk38h-/s320/t25additional.JPG" width="121" /></a>Alpha-Beta Workout Calendars tells you which workouts to do on which days,  taking out the guess-work so all you have to do is nail it. </ul><ul><li>Get It Done Nutrition Guide makes eating simple with just 5 meals a day,  using 5 ingredients that take only 5 minutes to prepare. It doesn't get any  simpler. </li>
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<li>Quick Start Guide helps you to hit the ground running with this step-by-step  guide for how to achieve your best results. </li>
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<li>Free Online Support tools keep the motivation strong with 'round-the-clock  access to fitness experts and peer support.</li>
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The Gamma phase is in the deluxe package and it lasts 4 weeks.  It is meant to be done after the first two phases and it will help to build muscle and improve speed fast!!<br />
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 The results for the coach test group have been nothing short of spectacular. Check out these results....<br />
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Because of the fact that this workout only requires twenty-five minutes a day -  five days per week - and comes with a complete nutrition program, I expect this  to be one of the biggest sellers in the Beachbody lineup.<br />
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Check out my review after completing my First Focus T25 workout:<br />
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<b><span style="color: red; font-size: medium;">So why should I do T25?  </span></b>Everyone has an excuse and everyone has a busy life.  You don't have to give me the excuse that you don't have enough time anymore!  Everyone has 25 minutes to do a workout and it's not just any workout.  It's a workout that is going to change your body if you choose.  We all make choices each day.  We choose to watch a TV show vs workout, we choose to go through the drive thru instead of packing our lunch, we choose to have a cookie in the break room or we choose to eat our packed snack.  We make choices each and every day that either bring us closer to our fitness goals or widen the gap between what we want and what we have!  T25 gives you that option, you would be crazy not to take it!<br />
So here is my thought!!!  You know I am always thinking.  Having a new fitness program is always a fabulous idea but it's the support, the motivation and the accountability that really make the difference. I have decided to accept a limited number of new customers into my challenge group.  I am going to do a Focus T25 challenge group where the workout is T25 and I will guide you with the nutrition by teaching you the principles of clean eating, replacing one meal a day with Shakeology and giving you the support and accountability you need to succeed!<br />
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<b><span style="font-size: medium;">You are going to learn how to:</span></b><br />
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<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7k6bp2VjymQ_kqrtKm3GztJYALQUeQOuLZzparL-_2AGIOcO4RPsol9as-_Oo0jI8ev435TW5fgn3Wl6WO9DJ0GYaENPhFEIYh6IOwznq46-0CHrrTFhl00ebB_0z64C160DQoRURnmhA/s1600/meal-planning.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7k6bp2VjymQ_kqrtKm3GztJYALQUeQOuLZzparL-_2AGIOcO4RPsol9as-_Oo0jI8ev435TW5fgn3Wl6WO9DJ0GYaENPhFEIYh6IOwznq46-0CHrrTFhl00ebB_0z64C160DQoRURnmhA/s320/meal-planning.jpg" width="320" /></a>
<li>Make a meal plan</li>
<li>Prep for the week ahead of time</li>
<li>Grocery Shop</li>
<li>Choose healthy snacks</li>
<li>Learn what good vs bad carbs are</li>
<li>What are lean sources of protein</li>
<li>What can and should I drink?</li>
<li>How to handle emotional eating</li>
<li>Dealing with social situations</li>
<li>Staying on track while traveling</li>
<li>Working out when your kids keep you up all night</li>
<li>Time management and more!!!</li>
</ul><br />
Through the next 10 weeks it will be a small closed facebook accountability group, T25, you and me!!!  Are you ready? This is the missing piece, you have the accountability of me as your coach, the proven to work fitness program (T25) and the clean eating expertise that I bring to the table.  It's the magic combination that is honestly working!!  It has worked for hundreds of my customers, myself and my family!  The only thing holding you back is YOURSELF!!  Let's get to work!!  Oh and one more added bonus! <b><span style="font-size: medium;">The <a href="http://www.teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=207516" target="_blank">CHALLENGE PACK</a> which includes T25, Shakeology, Free Shipping, a discounted price and a coach is on sale for the month of July only!!!!</span></b><br />
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<strong><span style="font-size: medium;">If you are interested in participating or are in NEED of HELP in reaching your HEALTH and FITNESS GOALS... PLEASE FILL out this <a href="http://www.afitnurse.com/p/the-fit-nurse-challenge.html" target="_blank">Questionaire</a> and I can help you get Started!</span></strong><br />
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25 minutes, beachbody, clean eating, Focus T25, Insanity, meal plan, meal planning, Shawn T, T25, T25 results, T25 test group, T25 transformations, workout

Focus T25... The newest workout from the creator of Insanity

At this point you may be wondering exactly what is Focus T25? Focus T25 is the latest program from Beachbody created by Shaun T. What ...

Posted by Alyssa Schomaker / Saturday, May 4, 2013 / 1 Comment / beachbody , delayed onset muscle soreness , gaining weight after starting a fitness program , Insanity , lose it ap , weight gain

Gaining weight after starting a new exercise program

So, you’ve just decided to step it up and get started on a great new workout program.  You’ve bought all the duds you need, if you needed new ones, maybe bought new shoes, and enthusiastically launched into your new program.  You just know you’re going to jump on the scale and see it’s dropped dramatically.<br />
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Big drum roll, you step on the scale, holding your breath, wondering how far it’s dropped and …… OMG!!!!!  It’s gone up!  What in the freaking @@##$$!! heck is up with that?<br />
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Sound familiar?<br />
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I may have dramatized my account a bit, but the truth is, this happens all the time.  I’m writing about it today because it’s happened to me when I first started <a href="http://www.beachbodycoach.com/alyssaschomaker" target="_blank">Insanity!</a><br />
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When I first started Insanity, I actually watched the scale go up a bit after starting. It made me a bit nervous, but I didn’t freak out and here’s WHY:<br />
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This is a temporary phenomenon and what you’re seeing is not actual weight gain.<br />
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When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.<br />
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This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.<br />
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Unfortunately, if someone does not understand that this can happen it can be discouraging and may lead to the person quitting their program.<br />
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Don’t quit!!!<br />
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You should begin to see the scale drop again within a few weeks. If you do not, you may need to take another look at your diet. Exercise will not make you gain weight. Consuming more calories than you burn will make you gain weight. It’s that simple.<br />
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On the flip side, you also need to be aware that you must eat enough calories, especially with a strenuous routine, so that your body does not go into starvation mode and slow your metabolism. That is not good either.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA28PIVlpQOBmYodv5w5NDVhFcEoqb25Tskh07VXyJLDobTPvubV7tKA-HafyZtrTjf3ZrwLDP0vlsEmdhyphenhyphenl6GkoOFUQWkJwF0cp-3OZGLUAkshhBt545uSHPf2bHyE7ST4W38ZWzPek5I/s1600/myfitnesspal1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA28PIVlpQOBmYodv5w5NDVhFcEoqb25Tskh07VXyJLDobTPvubV7tKA-HafyZtrTjf3ZrwLDP0vlsEmdhyphenhyphenl6GkoOFUQWkJwF0cp-3OZGLUAkshhBt545uSHPf2bHyE7ST4W38ZWzPek5I/s1600/myfitnesspal1.jpg" /></a>My recommendation is to keep a food journal. Even if you don’t write down the calories, it will help keep you on track. But especially at first, when you aren’t used to staying on top of the number of calories you’re consuming, it’s not a bad idea to use a tracker of some kind. There are many apps you can download to your smartphone that will allow you to keep track of this, as well as online. I love my fitness pal or the Lose it app!<br />
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You can even purchase books that will help with this, such as the Calorie King. When all else fails, become an avid label reader, something you should be doing anyway.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilmb4hCzKdzx7o25fkbvH_2oTOTtz194dRDL1dNIOPcOW6UmwK9XrAyL6XG1LwqABtaRnlyYXM4eqJbvUcZ05VPuFLxW5iJebhJ7sqlpMfpOt54-jWX7tfyddHHGLwzKLx-JeLD7awXecZ/s1600/absinthekitchen2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilmb4hCzKdzx7o25fkbvH_2oTOTtz194dRDL1dNIOPcOW6UmwK9XrAyL6XG1LwqABtaRnlyYXM4eqJbvUcZ05VPuFLxW5iJebhJ7sqlpMfpOt54-jWX7tfyddHHGLwzKLx-JeLD7awXecZ/s1600/absinthekitchen2.jpg" /></a>You should calculate your caloric needs first and then try to stick as close to that figure each day as possible. If you have a cheat day, cut down the next day. It’s a balancing act, to some extent, and with practice, as with anything else, it gets easier.<br />
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But however you decide to keep track of your calories, it’s a good idea to do so because it is just a good lifestyle habit to adopt and that’s what exercise and healthy eating is really all about anyway, is lifestyle changes.<br />
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So go ahead and launch into that workout program. Don’t let a slight, temporary rise in the scale derail you. Remember, how your clothes feel and how your body is starting to look are often better indicators than the number on the scale, which can be a fickle number and affected by many different factors, such as water retention, which I’ve already discussed. And that can fluctuate from day to day.<br />
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Make exercise and healthy eating an integral part of your life and you’ll be healthier and happier for it!

beachbody, delayed onset muscle soreness, gaining weight after starting a fitness program, Insanity, lose it ap, weight gain

Gaining weight after starting a new exercise program

So, you’ve just decided to step it up and get started on a great new workout program. You’ve bought all the duds you need, if you needed ne...

Posted by Alyssa Schomaker / Wednesday, April 3, 2013 / No comments / Accountability , Bikini ready , Chalene extreme , Challenge groups , clean eating , Insanity , lose fat , mom weight loss , p90x , shakeology , Success , Summer , Support , Weight loss

Lose Fat by Summer and Get Bikini Ready

Well here we are in April and in Pittsburgh, it is still in the 30's! BOO!! I am so ready for the warm sunshine, green grass, and flowers blooming!! Everywhere you go there are subtle  signs that warm weather is approaching.  The swimsuits hanging in the  front of the store, the beach bags, the sunglasses, the appearance of  shorts and tank tops. Summer is quickly approaching! 60 days to be exact! Does the fact that baring your legs and arms in just a couple months scare you?? No need to worry my friend! There are options!! I can give you the motivation and support to hit the beach with confidence this year! Are you ready to lose that winter storage and hit the beach running with a newer, leaner, healthier you??<br />
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This month I have some options available for you!!! <span style="color: purple;"><span style="font-size: medium;"><b>You don't have to do it alone!! <span style="color: black;">We can do it together!</span></b></span></span> I will be starting a new challenge group this month <span style="font-size: medium;"><b>On April 22nd</b></span>!! You can join  my 90 day health and fitness program.  During the 12 weeks I will teach  you how to make exercise a part of your daily routine by matching you up  with a Beachbody Fitness program. Who hasn't heard of P90x, Insanity, Turbofire or Chalene Extreme? I am sure you have seen the transformations! These programs work and under the guidance of a <a href="http://www.beachbodycoach.com/alyssaschomaker" target="_blank">COACH</a> you will have the motivation, support, and accountability that equals SUCCESS!!<br />
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 In my challenge groups we will also be focusing on our NUTRITION! You have all heard that Abs are not made in the kitchen right??? I will teach you everything you need to know about clean eating! This is not a diet, but a lifestyle you can live with forever!!  You will also require that you replace 1 meal a day with <a href="http://www.myshakeology.com/alyssaschomaker" target="_blank">Shakeology</a>.   Shakeology is a meal replacement shake that is all natural, helps you  lose weight, controls your cravings, keeps you full and gives you energy  to get through your workouts and the other responsibilities of the  day.  You are only required to drink Shakeology during the 90 days,  afterwards you can decide what to do.<br />
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  The reason I require Shakeology  is because when you are learning to change your eating habits and are  adding in exercise this is one meal a day that you know you are eating  the right portion size, the right food combination and that you are  fueling your body for just plain good nutrition. PLUS it is all NATURAL and has over 40 SUPERFOODs that you cannot buy in the grocery store!!<br />
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I will teach you how  to plan out your meals, how to pair foods together to give you energy  and lose weight, and give you a plethora of recipes to help make your  meals easy and delicious.  Every recipe I share will be clean and your husband and children will enjoy them too!<br />
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As part of the Challenge Group you will be enrolled into my <a href="https://www.facebook.com/groups/179197052231258/" target="_blank">closed online support group</a>.   In this group we will work on improving your physical and mental health! YOU becoming a BETTER you!! I  will post fitness and nutrition tips daily and all of the information that I have learned to lose 50 pounds after all three of my pregnancies!! It is not a diet but, a lifestyle that you can live with!! You will not be alone! There will be group comradely with other individuals that are committed to improving their health and fitness as well!  It's a  great place to feel connected to other people who are going through the  same life situations as you!<br />
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<i><span style="font-size: medium;"><span style="color: purple;">Does  this sound like something you would like to do?  Then don't delay.   There are a limited number of spots available.  I do this to keep the  groups small and allow me to provide you with the individual attention  that you deserve!!!</span></span></i></div>
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<span style="font-size: medium;"><i><b>So now is the time, DO IT!!  60 days until summer....We have work to do!</b></i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmI6Z6IyfYaOiV_xjIthkvihz7HyiXIUulSiiLIcCCjnHbY4UOZE57m6zdHeL7nU12AnoLG9AZgvq3h-X22QEaufz1OyrReOtX-agQDJU3VJeb_dXF0QxPePk_9VCstVAZ0JXcUvPb2Iov/s1600/bikini2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmI6Z6IyfYaOiV_xjIthkvihz7HyiXIUulSiiLIcCCjnHbY4UOZE57m6zdHeL7nU12AnoLG9AZgvq3h-X22QEaufz1OyrReOtX-agQDJU3VJeb_dXF0QxPePk_9VCstVAZ0JXcUvPb2Iov/s1600/bikini2.jpg" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAl2GLeIuFM8T6v8XVDLR3ZrfIZdU1ZHmdVQ3TnJcyz8b1ldLqehhQV1ZWbqIqyG2shVCnVkkbOITZKlxVU7Mt1JQfXX4y9Ypao-rf71J_eHihyndyXk2PpNzzKMR9k7524yvx-Y7Pa4q8/s1600/5-Meals-A-Day-Infographic.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAl2GLeIuFM8T6v8XVDLR3ZrfIZdU1ZHmdVQ3TnJcyz8b1ldLqehhQV1ZWbqIqyG2shVCnVkkbOITZKlxVU7Mt1JQfXX4y9Ypao-rf71J_eHihyndyXk2PpNzzKMR9k7524yvx-Y7Pa4q8/s200/5-Meals-A-Day-Infographic.jpg" width="200" /></a><span style="color: purple;"><span style="font-size: medium;"><b>Your second option: </b></span></span>  Maybe you are not quite ready to do a complete challenge group but you  want to learn more about how to Eat Clean.  Maybe you want to try  Shakeology but are nervous about the investment and whether or not you  will get the results you want.  I am going to be running a <a href="mailto:schomakeralyssa@gmail.com" target="_blank"><span style="font-size: medium;"><b>30 day Shakeology and Clean Eating group starting on April 15th</b></span></a>  as well.  In this group you will receive meal planning, recipes, tips,  basics on clean eating, support and motivation to make eating healthy a  lifestyle change and not a crash diet.  We will incorporate Shakeology  and I will teach you exactly how to get the results you are looking  for.  Then, after the 30 days is up you will have a great base of  knowledge to continue on with what works best for you.<br />
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 <b style="color: cyan;"><a href="mailto:schomakeralyssa@gmail.com" target="_blank">DOES THIS SOUND LIKE SOMETHING YOU WOULD BENEFIT FROM? THEN ASK ME NOW!</a></b><br />
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There are some great options for you to get started!!!  If you are someone  who enjoys doing high intensity workouts then check out the <a href="http://www.teambeachbody.com/shop/-/shopping/BCPSAN205?referringRepId=207516" target="_blank">Insanity challenge pack</a>! THIS PROGRAM is AWESOME!!!<br />
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 This month only you can score the Insanity Challenge Pack for a SAVINGS of 90 dollars!!! The Challenge pack includes the 60 day fitness program, program guide, and nutrition manual plus  30 day supply of Shakeology, free shipping, 30 day trial of the club  membership which has a meal planning feature and printable grocery list  and my support group as your COACH!! <br />
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<span style="color: purple;"><span style="font-size: large;"><b>So Let's GO!!! We can DO this!! HOT MAMA's and WOMEN of all Age's UNITE!</b></span></span><br />
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XXOO Alyssa<br />
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Accountability, Bikini ready, Chalene extreme, Challenge groups, clean eating, Insanity, lose fat, mom weight loss, p90x, shakeology, Success, Summer, Support, Weight loss

Lose Fat by Summer and Get Bikini Ready

Well here we are in April and in Pittsburgh, it is still in the 30's! BOO!! I am so ready for the warm sunshine, green grass, and flower...

Posted by Alyssa Schomaker / Monday, January 26, 2015 / No comments / 21 day fix extreme , A fit nurse , Alyssa schomaker , Autumn calabrese , Extreme , fitness , health , Insanity , Insanity Max 30. , Results , who should do , workout

21 day fix extreme: Who should do this program?

Posted by Alyssa Schomaker / Wednesday, January 14, 2015 / No comments / Alyssa schomaker , Elite , exercise , fitness , health , Insanity , Insanity Max 30 , mom , Pittsburgh , Royal Republic , Success , Successful Beachbody Coach , Top 10 Coach , Transformation

2014 Top 10 Team Beachbody coach

Posted by Alyssa Schomaker / Thursday, July 18, 2013 / 5 Comments / 5 day quick start , breakfast , cardio , chicken , dinner , eggs , Focus T25 meal plan , Insanity , lunch , meal plan , nutrition for T25 , peanut butter , quick start meal plan , shakeology , Shaun T , snack , turkey , workout

Focus T25 5 day Quick Start Meal Plan

Posted by Alyssa Schomaker / Friday, July 5, 2013 / No comments / 25 minutes , beachbody , clean eating , Focus T25 , Insanity , meal plan , meal planning , Shawn T , T25 , T25 results , T25 test group , T25 transformations , workout

Focus T25... The newest workout from the creator of Insanity

Posted by Alyssa Schomaker / Saturday, May 4, 2013 / 1 Comment / beachbody , delayed onset muscle soreness , gaining weight after starting a fitness program , Insanity , lose it ap , weight gain

Gaining weight after starting a new exercise program

Posted by Alyssa Schomaker / Wednesday, April 3, 2013 / No comments / Accountability , Bikini ready , Chalene extreme , Challenge groups , clean eating , Insanity , lose fat , mom weight loss , p90x , shakeology , Success , Summer , Support , Weight loss

Lose Fat by Summer and Get Bikini Ready

Morning Meltdown 100 test Group

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