Entering the 8th week in the Transformation Contest.... time flys.
We are 2 months into 2010, how are you New Year's Resolutions coming? Did you already give up?... Well everyone that signed up for the Transformation Contest is down in inches and weight, so if their goal was to lose weight or overall health, so far they are on the right track.....
Fusion Workout's eating plan, notice I did not say diet. I am trying to teach you how you should be eating on a regular basis. This is a lifestyle. Small changes go a long way.... Plus the workouts are the most effective and efficient way to burn calories, lose weight and get in better overall health. The bonus is... you only need 30 to 45 minutes tops.
Get in, Get It and Get Out!!!!!!
Friday, March 5, 2010
Sunday, February 21, 2010
Everyone down in inches and weight in Transformation Contest!
Everyone has been measured and weighed in at the 4 week mark in our 12 week Transformation Contest. Great News! Everyone was down in inches in their hips and waist and in their body weight.
We had some one drop 9 pounds in 4 weeks. She finally realized running is not the answer to fat loss and has committed to 3 kettlebell fusion classes a week. Another women was down 3 inches in her hip.
The nutritional plan and workouts work! You just need to commit!
Stick to the eating plan and workouts and we will all be down in weight and inches in another 4 weeks.
Train Movement Patterns, Not Muscles - Vern Gambetta
JB
We had some one drop 9 pounds in 4 weeks. She finally realized running is not the answer to fat loss and has committed to 3 kettlebell fusion classes a week. Another women was down 3 inches in her hip.
The nutritional plan and workouts work! You just need to commit!
Stick to the eating plan and workouts and we will all be down in weight and inches in another 4 weeks.
Train Movement Patterns, Not Muscles - Vern Gambetta
JB
Sunday, February 14, 2010
4 Weeks Into Transformation Contest Tomorrow - Monday, February 15th
4 weeks down in Jen Brickey's Fusion Workouts Transformation Contest. Everyone will be weigh and measured this week.
Pointers to keep in mind:
1. Eat 4 to 6 meals a day
2. Eat Protein at every meal
3. Drink tons of water
4. Eat tons of veggies : )
There are many more we can go over... but if you keep those four in mind, you will start to see a difference.
Train Hard, Train Efficiently, Have Fun
JB
Pointers to keep in mind:
1. Eat 4 to 6 meals a day
2. Eat Protein at every meal
3. Drink tons of water
4. Eat tons of veggies : )
There are many more we can go over... but if you keep those four in mind, you will start to see a difference.
Train Hard, Train Efficiently, Have Fun
JB
Monday, February 8, 2010
3 weeks down in Fusion Workouts Transformation Contest
3 weeks down into the 12 week Fusion Workouts Transformation Contest.
Weigh in's and measurements will happen again next week. at the 33% mark.
So far, we have clients down... 13, 10, 8, 6.... the program works when you combined a good nutritional plan and effective, efficient workouts. And these workouts, are tops 45 minutes... you do not need to workout for hours to lose weight... It is all about time management and effective workouts!
Here is a sample kettlebell complex in Fusion Workouts....
Weigh in's and measurements will happen again next week. at the 33% mark.
So far, we have clients down... 13, 10, 8, 6.... the program works when you combined a good nutritional plan and effective, efficient workouts. And these workouts, are tops 45 minutes... you do not need to workout for hours to lose weight... It is all about time management and effective workouts!
Here is a sample kettlebell complex in Fusion Workouts....
Sunday, January 31, 2010
2 week down in Transformation Contest!!!!!!
The cleanse is over : )... and now the eating plan begins.
Pretty similar to the cleanse, just more options and variety. We still need to eat 4 to 6 times a day, protein in every meal, fruits and veggies, tons of water, etc....
I found that the cleanse was quite a success with most people. We had people losing 10, 6, 5 pounds during the 10 days. I guess that shows you how much crap we have in our bodies.
Here is a workout with the transformation contest:
2 weeks down, 10 weeks to go. It is a New Year, why not a New YOU!!!!!
Get your dream body for 2010!!!!
JB
Pretty similar to the cleanse, just more options and variety. We still need to eat 4 to 6 times a day, protein in every meal, fruits and veggies, tons of water, etc....
I found that the cleanse was quite a success with most people. We had people losing 10, 6, 5 pounds during the 10 days. I guess that shows you how much crap we have in our bodies.
Here is a workout with the transformation contest:
2 weeks down, 10 weeks to go. It is a New Year, why not a New YOU!!!!!
Get your dream body for 2010!!!!
JB
Monday, January 25, 2010
Day 8... I am getting use to this!
Well it is day 8 of the cleanse and feeling great : )
Who knew I could have more energy, that is scary..... we have been killing it with the workouts : )
Things I have found from the cleanse....that will continue over into the eating plan
1. How easy it is to make healthy choices... you just need to be prepared
2. I don't miss my latte (sorry Starbucks)... I need to drink water first then get a cup of tea or latte after that
3. Post Workout Recovery Drink.... have one after you workouts (I knew this before the cleanse, but really starting practicing this during the cleanse....
4. Have protein at every meal.... especially breakfast
Wednesday the 27th is Day 10... looking forward to a glass of wine on Thursday night
Train Hard, Train Efficiently, Have Fun
JB
Who knew I could have more energy, that is scary..... we have been killing it with the workouts : )
Things I have found from the cleanse....that will continue over into the eating plan
1. How easy it is to make healthy choices... you just need to be prepared
2. I don't miss my latte (sorry Starbucks)... I need to drink water first then get a cup of tea or latte after that
3. Post Workout Recovery Drink.... have one after you workouts (I knew this before the cleanse, but really starting practicing this during the cleanse....
4. Have protein at every meal.... especially breakfast
Wednesday the 27th is Day 10... looking forward to a glass of wine on Thursday night
Train Hard, Train Efficiently, Have Fun
JB
Friday, January 22, 2010
Simple Note Leading Into the Weekend....
Just a simple not in this transformation contest and cleanse....
"You cannot out train a bad diet"
So focus and be accountable... eat 4 to 6 meals a day, get your metabolic resistance training in (stay away from cardio)... and start seeing the results!
"You cannot out train a bad diet"
So focus and be accountable... eat 4 to 6 meals a day, get your metabolic resistance training in (stay away from cardio)... and start seeing the results!
Wednesday, January 20, 2010
Day 3 and going STRONG!!!!!!
It is day 3 into the 12 week transformation contest and of the 10 day cleanse... so far so good.
Missing my latte in the morning... but found a nice tea I like at Teavana.
Eating tons of fruits, veggies and downing tons of water : )
We are killing it with the workouts too.... looking forward to the end of the 10 days : ), but more so, looking forward to seeing major results with everyone on the cleanse and eating plan.....
90% is nutrition, put that together with effective workouts... you are going to see results..
Check out a sample circuit at Jen Brickey's Fusion Workouts at http://fusionworkouts.com
Missing my latte in the morning... but found a nice tea I like at Teavana.
Eating tons of fruits, veggies and downing tons of water : )
We are killing it with the workouts too.... looking forward to the end of the 10 days : ), but more so, looking forward to seeing major results with everyone on the cleanse and eating plan.....
90% is nutrition, put that together with effective workouts... you are going to see results..
Check out a sample circuit at Jen Brickey's Fusion Workouts at http://fusionworkouts.com
Monday, January 18, 2010
Fusion Workouts Transformation Contest Kicked Off Today!!!
Fusion Workout's Transformation Contest kicked off this morning and so far so good.
I woke up early and had my fiber drink with my vitamins and my multi and omega vitamins.
I also prepared my snacks for the morning and brought my protein drink with me, knowing I would be at the studio all morning.
Tip #1 with this cleanse and contest...
Prepare... plan you meals and snacks out the night before or a couple of days in advance. Tomorrow (Tuesday), I will leave my house at 5am and most likely will not get back into 2pm, so I needed to plan my eating plan tomorrow.
Tip #2....
Eat Protein at every meal.....
I will check back in, in a few days... but so far so good but then again it is only day 1.
I am sure by Day 3 or 4, I will be missing my non-fat latte : )
I woke up early and had my fiber drink with my vitamins and my multi and omega vitamins.
I also prepared my snacks for the morning and brought my protein drink with me, knowing I would be at the studio all morning.
Tip #1 with this cleanse and contest...
Prepare... plan you meals and snacks out the night before or a couple of days in advance. Tomorrow (Tuesday), I will leave my house at 5am and most likely will not get back into 2pm, so I needed to plan my eating plan tomorrow.
Tip #2....
Eat Protein at every meal.....
I will check back in, in a few days... but so far so good but then again it is only day 1.
I am sure by Day 3 or 4, I will be missing my non-fat latte : )
Saturday, January 16, 2010
Grocery Shopping for the Contest!!!!
The transformation contest starts on Monday : )
We are off to the grocery store to stock up on everything we need. A lot of fruit and veggies (the darker the better), lean proteins, almond butter, nuts, just to name a few.
First part of the contest is the 10 day cleanse.... if you want more information about the cleanse you can check out the website - www.advocare.com
We will be using Advocare's Herbal Cleanse Product for 10 days then recommend the OmegaPlex and CorePlex for the vitamins. Everyone should be taking vitamins, the 2 we picked are a multi-vitamin and omega 3 fatty acids.
Wish us luck ------ no coffee for 10 days.... That's rough with 5am days : )
We are off to the grocery store to stock up on everything we need. A lot of fruit and veggies (the darker the better), lean proteins, almond butter, nuts, just to name a few.
First part of the contest is the 10 day cleanse.... if you want more information about the cleanse you can check out the website - www.advocare.com
We will be using Advocare's Herbal Cleanse Product for 10 days then recommend the OmegaPlex and CorePlex for the vitamins. Everyone should be taking vitamins, the 2 we picked are a multi-vitamin and omega 3 fatty acids.
Wish us luck ------ no coffee for 10 days.... That's rough with 5am days : )
Sunday, January 10, 2010
Contests Starts in 1 Week!
Just a reminder contests starts on Monday, January 18th.
This week, we are being weighed in, measured and have our "before" picture taken.
Please email me at jen@fusionworkouts.com and let me know when you are coming in.
This week, we are being weighed in, measured and have our "before" picture taken.
Please email me at jen@fusionworkouts.com and let me know when you are coming in.
Saturday, January 2, 2010
10 Day Cleanse Information for Transformation Contest
I want to answer some questions about the 10 day cleanse, which is part of the 12 week Transformation Contest! Yes, you do EAT on this cleanse, but there are certain foods you cannot eat or drink : ( (It is only for 10 days)
I am teaming up with AdvoCare for this 12 week contest. Here is a link to their website and the products and information, you will need for the cleanse,
The products you will need to for the cleanse, is the herbal cleanse - http://www.advocare.com/products/well/W3171.aspx - you can find all the information about this product
(2)OmegaPlex (Omega 3 Fatty Acids)- http://www.advocare.com/products/well/W2002.aspx
(2) CorePlex ( multi-vitamin) http://www.advocare.com/products/well/W6031.aspx
The cleanse will last you 10 days. The vitamins will last you the entire 12 weeks. After the 10 day cleanse, there is a nutritional plan that will introduce you to more protein, fruits, veggies and no artificial sugars and products in the body and lay the ground work for how you should eat on a daily basis. You should be eating 4 to 6 small meals a day!
You can cheat, but think in moderation. Have a cheat day, and then get back on the 12 week system.
If you have any questions or want information, please email me at jen@fusionworkouts.com
I have planned two grocery shopping visits on Thursday, January 14th and Saturday, January 16th. Again, you need to get certain foods for the cleanse. Fruits, raw veggies, raw nuts, seeds, lean proteins, etc.
Get Your Dream Body in 2010!!!
JB
I am teaming up with AdvoCare for this 12 week contest. Here is a link to their website and the products and information, you will need for the cleanse,
The products you will need to for the cleanse, is the herbal cleanse - http://www.advocare.com/products/well/W3171.aspx - you can find all the information about this product
(2)OmegaPlex (Omega 3 Fatty Acids)- http://www.advocare.com/products/well/W2002.aspx
(2) CorePlex ( multi-vitamin) http://www.advocare.com/products/well/W6031.aspx
The cleanse will last you 10 days. The vitamins will last you the entire 12 weeks. After the 10 day cleanse, there is a nutritional plan that will introduce you to more protein, fruits, veggies and no artificial sugars and products in the body and lay the ground work for how you should eat on a daily basis. You should be eating 4 to 6 small meals a day!
You can cheat, but think in moderation. Have a cheat day, and then get back on the 12 week system.
If you have any questions or want information, please email me at jen@fusionworkouts.com
I have planned two grocery shopping visits on Thursday, January 14th and Saturday, January 16th. Again, you need to get certain foods for the cleanse. Fruits, raw veggies, raw nuts, seeds, lean proteins, etc.
Get Your Dream Body in 2010!!!
JB
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