Get Lean With Resistance Band Exercise

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGJFqgrTVT9RsUzgPHjRBkas0Be3MlL8ZFGzs1r0XvWILwk2ZF73RFEv0k4OAlHi5Ib1O79r_bVh-CUR-olh_OQcABFkyPlU6RJXAzEreecxkWDV0dRUPOzzkP_phD7NHArEblOEJTDsi3/s1600/resistance_bands.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Resistance band exercises with pink bands." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGJFqgrTVT9RsUzgPHjRBkas0Be3MlL8ZFGzs1r0XvWILwk2ZF73RFEv0k4OAlHi5Ib1O79r_bVh-CUR-olh_OQcABFkyPlU6RJXAzEreecxkWDV0dRUPOzzkP_phD7NHArEblOEJTDsi3/s1600/resistance_bands.png" title="" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Resistance band exercise is a super effective way to get those long, lean muscles. The resistance causes your muscles to squeeze tight, so you can get a great workout from simple resistance band exercise. Resistance bands come in a variety of sizes and lengths. Shorter, thicker bands are more difficult for the muscles and should be used for those who have some experience with resistance band exercise. If you are a beginner, I suggest a </span><a href="http://www.beachbody.com/product/fitness_gear/bands_balls_weights/complete_kit.do" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">full set of resistance bands</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and working your way up from the less resistant to the more resistant as you continue to do resistance band exercise.</span></span></div> <b id="docs-internal-guid-530b9240-c8e4-7606-7f45-7a2a461d0f5b" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>5 Resistance Band Exercise Moves</b></span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Stand with feet shoulder-width apart and feet standing on the middle of the band. Hold one handle in each hand with palms facing out in front of you and arms at your sides. Perform a biceps curl by pulling your palms to your shoulders. Then, slowly lower back down. Repeat 15 times.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Center the band over a sturdy chair and sit on it. With one hand in each handle, bring your hands to just above your shoulders with your palms facing upward. Press your hands straight up until your arms are fully extended, keeping your palms facing up. Then, lower back down. Repeat 12 times.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Stand with feet shoulder-width apart and feet on the middle of the band. Grab the handles and hold them just below stomach level with palms facing each other. Pull the band up to shoulder level with arms slightly bent. Then, slowly lower back down. Repeat 12 times.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Sit in a pike shape, with your feet straight out in front of you and chest straight up. Place the center of the band around the bottom of your feet. Extend your arms in front of you and grab the handles with palms facing each other. Pull the handles to your stomach while trying to squeeze your shoulder blades together. Slowly return to arms extended. Repeat 15 times.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Wrap the band around a pole or something very sturdy. Put your back to the pole and grab a handle with each hand. Step forward until the band is taught. Keep your elbows up, and palms facing down and start with your hands at chest height. Press the band straight out in front of you until your arms are straight, then return to hands next to the chest. Repeat 15 times.</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Get ready for summer with resistance band exercise for your upper body. It’s a great way to get lean muscles that look defined and toned when rocking your summer dresses, swimsuits, and tank tops. I’d love to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">chat with you</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> if you need any other inspiration for your beach body goals! </span></span>

abs, beachbody, beachbody workouts, diet, exercise, exercise and fitness, fitness, fitness programs, health, resistance band exercise, Summer, summer exercise, swimsuit

Get Lean With Resistance Band Exercise

Resistance band exercise is a super effective way to get those long, lean muscles. The resistance causes your muscles to squeeze tight,...

21 day fix: Women transformations

<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;">Today is </span><span style="background-color: white; font-family: 'Coming Soon'; font-size: medium;"><b>#TransformationThursday</b></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;"> and it's time to chat about the results you can get from the 21 Day fix.  I have been getting a lot of great questions as to whether or not it really works and can you maintain your progress?!  Well first of all the 21 Day Fix is not a quick fix but the start of a lifestyle change.  It truly is 21 days to creating healthier and new habits.  The 21 day fix is specifically designed to teach you proper portion control, to give you a variety of foods to choose from but not limit you to drastically.  The fix has allowed my entire family to eat the same meals every night for dinner.  I have been able to effectively teach my husband the portion control as well.  Its almost a fool proof system to help anyone get started with changing their habits. </span><br /> <br /> <div class="separator" style="background-color: white; clear: both; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4cm_gowVZHytkFNxwHwODrVSfhPBsVhawVPInkmqmkaMWHzQLJbd8Qz-9j__a3f_OK8k40HnnZkTtnA3fPVV6Vu9dnpBKc278HkOLgtO_d9-8h-WCYiVGoc0i4VphxwRg5MJVtj5ilwU/s1600/21_Day_Fix_containers.png" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4cm_gowVZHytkFNxwHwODrVSfhPBsVhawVPInkmqmkaMWHzQLJbd8Qz-9j__a3f_OK8k40HnnZkTtnA3fPVV6Vu9dnpBKc278HkOLgtO_d9-8h-WCYiVGoc0i4VphxwRg5MJVtj5ilwU/s1600/21_Day_Fix_containers.png" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="400" /></a></div> <div class="separator" style="background-color: white; clear: both; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px; text-align: center;"> <br /></div> <div class="separator" style="background-color: white; clear: both; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px; text-align: center;"> <br /></div> <div class="separator" style="background-color: white; clear: both; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px; text-align: center;"> <br /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;"> <div class="separator" style="clear: both; text-align: center;"> <a href="http://fromfattoripped.bodypresssites.com/wp-content/uploads/sites/123/2014/02/21-day-fix-promo.png" imageanchor="1" style="clear: left; color: #888888; float: left; margin-bottom: 1em; margin-right: 1em; text-decoration: none;"><img border="0" src="http://fromfattoripped.bodypresssites.com/wp-content/uploads/sites/123/2014/02/21-day-fix-promo.png" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" /></a></div> </div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;"> Then the second component to the fix is the exercise.  You aren't in the gym for hours each day to achieve results, only 30 minutes a day each week for 3 weeks.  Your workouts are a combination of strength training, cardio, Pilates and yoga.  The workouts are really engaging and honestly you get a great workout in that amount of time.  No matter your ability level you can do this workout.</div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;"> <br /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0yvRB9mYjGGKpOav9o3CbRZhPxbVz1lXI1rK5oXC8I2bL6ltqCTy5LjAU7m-KMytD8PqtGXW6mPys2p517MtXSKo6lg1Gd2w2SFmz2_cuJQvSSlqx2gnI-kRvNAfNhZxfC6sKVL-okKoR/s1600/portion+control+fix.jpg" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;">So the magic happens when you combine the two together, nutrition and fitness plus a killer support system like my challenge groups and you have success out the wazoo!!!!  You have people who have never stuck to anything in their life getting amazing results.  I have customers who were stuck at a plateau in their weight loss that have done the fix and broke through!  The Fix is making it all possible for people to create a new lifestyle.  It doesn't end at day 21, that is actually where the journey begins.  Its after the 21 days that you really truly are seeing drastic results, you are changing your mindset and what once was work is now becoming a routine!  </a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0yvRB9mYjGGKpOav9o3CbRZhPxbVz1lXI1rK5oXC8I2bL6ltqCTy5LjAU7m-KMytD8PqtGXW6mPys2p517MtXSKo6lg1Gd2w2SFmz2_cuJQvSSlqx2gnI-kRvNAfNhZxfC6sKVL-okKoR/s1600/portion+control+fix.jpg" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><br /> </a><br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQLx5lZJOcICF_sPPwCkF7FNbnJajYZAGSY_d-HVHTQaZFjo6LfRtjCyuDeKxsDafd1J9oAEQc3OuA4M-Q9baz4I3SagHiM-c6PEGjV9oUgcdolD_03dCkZiEiiQpWhiHwomEIiXmKNjdk/s1600/21+day+fix.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQLx5lZJOcICF_sPPwCkF7FNbnJajYZAGSY_d-HVHTQaZFjo6LfRtjCyuDeKxsDafd1J9oAEQc3OuA4M-Q9baz4I3SagHiM-c6PEGjV9oUgcdolD_03dCkZiEiiQpWhiHwomEIiXmKNjdk/s1600/21+day+fix.jpg" width="320" /></a></div> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0yvRB9mYjGGKpOav9o3CbRZhPxbVz1lXI1rK5oXC8I2bL6ltqCTy5LjAU7m-KMytD8PqtGXW6mPys2p517MtXSKo6lg1Gd2w2SFmz2_cuJQvSSlqx2gnI-kRvNAfNhZxfC6sKVL-okKoR/s1600/portion+control+fix.jpg" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><br /> </a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0yvRB9mYjGGKpOav9o3CbRZhPxbVz1lXI1rK5oXC8I2bL6ltqCTy5LjAU7m-KMytD8PqtGXW6mPys2p517MtXSKo6lg1Gd2w2SFmz2_cuJQvSSlqx2gnI-kRvNAfNhZxfC6sKVL-okKoR/s1600/portion+control+fix.jpg" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;">So today I wanted to share with you some amazing results from the individuals that have completed the 21 day Fix. </a></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;"> <div class="separator" style="clear: both; text-align: center;"> </div> </div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;"> <br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/10255279_10101101883728268_1774169507848515275_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="296" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/10255279_10101101883728268_1774169507848515275_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" width="320" /></a></td></tr> <tr><td class="tr-caption" style="font-size: 14px;">Alex James 21 Day Fix Results</td></tr> </tbody></table> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">So I did the fix because I was totally off track with my eating and was having way too many carbs and not enough protein. I was not seeing results for my hard work I was putting into working out. The fix helped me get back to where I should be and helped me realize portions of each kind of food. Total lost was 7 pounds, 4 inches!</span><br /> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">-Lynn Gugliuzza</span><br /> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/1897926_10101059597395231_8317159198680376125_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Women's Transformation" border="0" height="400" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/1897926_10101059597395231_8317159198680376125_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="400" /></a></td></tr> <tr><td class="tr-caption" style="font-size: 14px;">21 Day Fix Transformation</td></tr> </tbody></table> <div class="separator" style="clear: both; text-align: center;"> <a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/10174798_10101059599351311_6580477498102921881_n.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img alt="21 Day Fix Womens Transformation" border="0" height="320" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/10174798_10101059599351311_6580477498102921881_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/v/t34.0-12/10154836_10203366722705807_1066077387_n.jpg?oh=58d812d04d7ac33d49ac9ea285f12649&oe=53468513" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Women's Transformation, Results" border="0" height="640" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/v/t34.0-12/10154836_10203366722705807_1066077387_n.jpg?oh=58d812d04d7ac33d49ac9ea285f12649&oe=53468513" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="451" /></a></td></tr> <tr><td class="tr-caption" style="font-size: 14px;">21 Day Fix Women's Transformation</td></tr> </tbody></table> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">I did the 21 day fix when I weighed 2 lbs more than they day I left the hospital w my second son!!! I realized after having two kids and going to be 30 this year I can't eat whatever I want when I want! No wonder my energy level stunk! I wasn't putting healthy foods in my mouth!!! Just in 14 days I was down 10 lbs! By the end I lost 10.5 lbs and10 inches! Mostly from my arm and belly! As my husband said "wow your butt is firm again" tmi! I went back to size 4 jeans! I dropped time in my 5k and my b/p is back to 99/50 from 120/90!!! I feel more my age now and have energy to chase two little boys!!!</span><br /> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">-Alli Silfies</span><br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/1932477_4108055316115_8825043194238483917_n.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img alt="21 Day Fix Women's Transformation" border="0" height="400" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/1932477_4108055316115_8825043194238483917_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="400" /></a></div> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/12124_4108054556096_8657107910556429326_n.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img alt="21 Day Fix Women's Transformation" border="0" height="400" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/12124_4108054556096_8657107910556429326_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="400" /></a></div> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">I've lost 13 lbs 17 inches and the fix has completely changed the way I ate. It was the missing puzzle piece to my journey. I've always been able to work out but I needed this simplified meal plan to help me get the results I was looking for.</span><br /> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;">-Sarah Koury</span><br /> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/10246540_10202435818670717_4225651141108765_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Women's Transformation" border="0" height="400" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/10246540_10202435818670717_4225651141108765_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="400" /></a></td></tr> <tr><td class="tr-caption" style="font-size: 14px;">Sara Hunter</td></tr> </tbody></table> <div class="separator" style="clear: both; text-align: center;"> <a href="https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-prn2/t1.0-9/1978696_10202435820710768_6350136450759443339_n.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img alt="21 Day Fix Women's Transformation" border="0" height="400" src="https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-prn2/t1.0-9/1978696_10202435820710768_6350136450759443339_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="400" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> Michelle</div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/10155522_4108098517195_4853853849885610155_n.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="400" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/10155522_4108098517195_4853853849885610155_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="400" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/10154543_4108105037358_8922514246429857333_n.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="400" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/10154543_4108105037358_8922514246429857333_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="400" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/10156139_10100398414428034_3761306858530892873_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Women's Transformation" border="0" height="400" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-ash3/t1.0-9/10156139_10100398414428034_3761306858530892873_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="400" /></a></td></tr> <tr><td class="tr-caption" style="font-size: 14px;">Jill Cleek</td></tr> </tbody></table> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/10006611_10202694351853125_3069517466528657710_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Transformation" border="0" height="400" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/10006611_10202694351853125_3069517466528657710_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="225" /></a></td></tr> <tr><td class="tr-caption" style="font-size: 14px;">Angel Findlay</td></tr> </tbody></table> <span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><span style="color: #333333; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17.940000534057617px; white-space: pre-wrap;"><br /> </span><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/1538801_10100966590132652_7919412504299553627_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="400" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/1538801_10100966590132652_7919412504299553627_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" width="400" /></a></td></tr> <tr><td class="tr-caption" style="font-size: 14px;">Ashley Joseph</td></tr> </tbody></table> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/1544611_10202614749824486_1133994525_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img alt="21 Day Fix Transformation" border="0" height="640" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-prn2/t1.0-9/1544611_10202614749824486_1133994525_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="425" /></a></td></tr> <tr><td class="tr-caption" style="font-size: 14px;">8.5 lbs and 10 inches GONE</td></tr> </tbody></table> <br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://scontent-a-ord.xx.fbcdn.net/hphotos-frc1/t1.0-9/1959280_10153987932185623_1215202499848095559_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="400" src="https://scontent-a-ord.xx.fbcdn.net/hphotos-frc1/t1.0-9/1959280_10153987932185623_1215202499848095559_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" width="400" /></a></td></tr> </tbody></table> </div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;"> <span style="color: #666666; font-family: inherit; font-size: x-small; text-align: center;">Each challenger committed to following the program for 21 days, sticking with the nutrition guide and replacing 1 meal a day with Shakeology!  Each one of these challengers/coaches is continuing on with their second round of the fix or have moved onto other Beachbody Fitness Programs!</span><br /> <br style="color: #666666; font-size: 14px; line-height: 19px; text-align: center;" /></div> <div style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24px;"> <b style="color: #666666; font-size: 14px; line-height: 19px; text-align: center;"><span style="font-family: inherit; font-size: x-small;"><br /> </span></b></div> <div style="background-color: white; font-family: 'Coming Soon'; text-align: center;"> <span style="color: #666666; font-size: x-small;"><span style="line-height: 19px;"><b>Are you READY for your AFTER picture?</b></span></span></div> <div style="background-color: white; font-family: 'Coming Soon'; text-align: center;"> <span style="color: #666666; font-size: x-small;"><span style="line-height: 19px;"><b><br /> </b></span></span></div> <div style="background-color: white; text-align: center;"> <span style="color: #666666; font-size: x-small;"><b><span style="font-family: Coming Soon;"><span style="line-height: 19px;">Join me for my April 28th 21 day fix exclusive test group and have 100% access and mentoring from me as your coach!</span></span></b></span></div> <div style="background-color: white; text-align: center;"> <span style="color: #666666; font-size: x-small;"><b><span style="font-family: Coming Soon;"><span style="line-height: 19px;">Apply here to be considered for my program!</span></span></b></span></div> <div style="background-color: white; text-align: center;"> <span style="color: #666666; font-size: x-small;"><b><span style="font-family: Coming Soon;"><span style="line-height: 19px;"><br /> </span></span></b></span></div> <div style="background-color: white; text-align: center;"> <span style="color: #666666; font-size: x-small;"><b><span style="font-family: Coming Soon;"><span style="line-height: 19px;"><br /> </span></span></b></span></div> <div style="background-color: white; font-family: 'Coming Soon'; text-align: center;"> <span style="color: #666666; font-size: x-small;"><span style="line-height: 19px;"><b><br /> </b></span></span></div> <br /> <iframe allowtransparency="true" frameborder="0" height="1301" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/q1qqlg2219tfqpi/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/q1qqlg2219tfqpi/">Fill out my Wufoo form!</a></iframe><br /> <div id="wuf-adv" style="color: #a7a7a7; display: block; font-family: inherit; font-size: small; text-align: center;"> HTML Forms powered by <a href="http://www.wufoo.com/">Wufoo</a>.</div>

21 day fix results, 21 Day Fix Transformation, Accountability, Beachbody 21 Day fix, Change, clean eating, fitness programs, meal plan, Support

21 day fix: Women transformations

Today is  #TransformationThursday  and it's time to chat about the results you can get from the 21 Day fix.  I have been getting a lot o...