Take the Beachbody Challenge

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You’ve probably noticed that I’m really into health and fitness challenges. I do at least one every month and LOVE the results from those who stick to it and commit and make real changes in their lives! Here’s the thing though… I tend to expand my groups to be quite large so everyone gets a chance to join at the same time and I just KNOW that there are people not getting exactly what they need in terms of support and accountability. THAT BREAKS MY HEART! I have such a passion to help people on these fitness journeys but there needs to be a NEW CHALLENGE!

::cue musical fanfare here::

INTRODUCING CHALLENGE PACKS AND THE BEACHBODY CHALLENGE!

Here’s the deal- super small group. I’m talking 6 people INCLUDING MYSELF. We’re going to pick a program, commit to it AND our nutrition and hold each other accountable. I’m creating a private group on Facebook just for us so we can share

our triumphs, our struggles, our goals, our plateaus and when we hit these goals. We’re all in this together and with only 5 other people, you can bet I’ll be on you like Chuck Norris if I don’t hear from you because we’re checking in EVERYDAY! ::big smile::

We’re all going to commit to at least 30 days of intense exercise with these programs AND commit to drinking Shakeology 1 time a day. If you’re like, “Hey, Heather, I don’t have Shakeology. Do I really need it?” The answer to that is…. YES! It is THE BEST thing you can put in your body and I’m asking for a 100% commitment from these 5 people because I am going to give 200% of myself to you to help you reach your goals! You have to be willing to invest in YOURSELF and YOU ARE WORTH IT! I’m investing in you, so you should invest in YOU! (Plus it comes in the Challenge Packs and you’re getting a sweet discount- more on that in a sec)

Another added bonus- if you join my challenge you get 1 month FREE Beachbody Club Membership! What’s awesome about this is that it has a meal planner so you just enter your stats, your goal and your program and it’s going to come up with a meal plan for you. That’s all your meals and snacks planned out for you and even a grocery list that you can print out and take to the store with you! SWEET, RIGHT???!!!! As a Club Member you get 10% off your Beachbody purchases, access to VIP Chat Rooms with the Celeb Trainers like Tony Horton and Chalene Johnson and when you log your workouts, you have a chance to win cash EVERYDAY!

So the short side of things- you’re going to get a discounted program, Shakeology, a free 1 month trial of the Beachbody Club Membership, 5 other friends to lean on, and my full support! My first group of 5 will start in the middle of November so it’s time to really start thinking about your health, fitness and what you want your future to look like.

This particular challenge is for people who are trying a NEW program as this is a special focus group. Here are the package choices- each one comes with a fitness program AND Shakeology on Home Direct and, of course, that free 1 month trial of the Beachbody Club Membership:

Interested? Your first step will be to officially make me your coach by going to http://www.CoachHeatherNicol.com, clicking on “Join” and then selecting “Try Free Membership.” These Challenge Packs will be available at my site on NOVEMBER 1ST so keep your eyes peeled fro the details! Reserve your spot NOW before all 5 are taken! If you miss this one, I’ll put you on the waiting list for the next one!

Here are your savings by going with these packs:

$160 Pack

$180 Pack

$205 Pack

Retail Price

$185.75

$206.33

$249.69

Savings

$25.75

$26.33

$44.69

Reserve your spot ASAP my emailing me at heather.coy@gmail.com or message me on Facebook at http://www.Facebook.com/HeatherCoy.

Les Mills BODYPUMP and Beachbody- A Match Made in Heaven

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Have you heard the news? Les Mill and Beachbody are teaming up to bring YOU your favorite BODYPUMP class directly to your living room! How sweet is that??

Not familiar with BodyPump? Well, you’re gonna want to be!

It’s a 60-minute workout that targets all your major muscle groups AND it’s super addicting! The way this works is high reps, low weight loads to help you gain strength and that lean muscle we all love- called the “REP EFFECT”. Oh and did I mention it’s set to AWESOME music???

So now if you miss a class at the gym, you won’t have to miss your BODYPUMP!

And check out these stats:

This is coming at the end of 2011 or beginning of 2012 so be sure to stay tuned!

Make sure you sign up HERE to be sure you’re notified as soon as it’s available for order!

Beachbody Coaches will get 25% off AND be able to make commissions off sales of this program- that can be you! Find out more about that HERE!

What To Expect When You Start P90x

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So you’re starting P90x, huh?  I bet you have a LOT of questions and I’m sure you’re feeling a lot of things like… nervousness, fear, and maybe some anxiety too!  Well, I’m here to put you at ease and tell you what to expect when starting P90x!

I asked the coaches on my team to give their thoughts on this because we have all been exactly where you are- not sure what to expect but ready to dive in! So here are there best pieces of advice and mine!

  • You’re going to be sore. (This tip comes from Kate Erwin, one of my amazing coaches.) In fact you’re going to be really sore. Who needs to wash their hair anyway, right??? Haha. I’m kidding…. mostly! But this is the BEST feeling in the world because you are sore from working your booty off…. literally! It’s all going to be worth it though! And, think about trying Results & Recovery Formula! It’s really helpful in warding off some of that soreness! Here’s the thing… you’re going to be sore because you’re working muscles you haven’t worked before and that’s exactly what you want! This is how lean muscle is built and that’s what you want because MUSCLE BURNS FAT! So embrace the soreness!
  • Don’t worry if you can’t keep up.  (This tip came from my girl, Mitzi Vines- check out her blog, she’s awesome!) Trust me, we all had parts of the workouts that we had to modify or do fewer reps, etc so you are not alone at all. Tony has a saying “Do your best and forget the rest.” And it is SO TRUE! There’s only one person that you’re competing with and it’s yourself! You don’t have to worry that you can’t lift as much weight as the gal on the screen or you can’t do as many reps as the guy, but you just focus on how many you did this week and know you’ll do more next week. If you have to do bicep curls with 2 pound weights or no weights at all the first time- that’s awesome. You may get confused with some of the moves and that’s okay too! If you could do everything the first time, you wouldn’t need Tony or P90x, so don’t get discouraged. Stick with it! Just do what you can! Do YOUR best and forget the rest!
  • Modify, modify, modify! (This tip comes straight from my latest go-getter, Elizabeth Blackford) Some of the moves may be confusing or hard at first, but that’s okay!  Don’t let it get you down. The most important thing is to get moving. You may look silly, you may mess up, but guess what…. you’re in your living room and NO ONE is watching! Bust a move if you get lost- you’re still burning calories! I guarantee, 100% you’ll get the moves down, but it does take time and some practice. Every time you make it just a bit further, even if it’s only 1 more rep or 5 more seconds, celebrate that! You’re getting stronger, more fit and that is cause for celebration so pat yourself on the back!! The main thing to remember is that as long as you’re moving, you’re burning calories so KEEP PUSHING PLAY!!
  • Nutrition is Key!  (Brandy Burns Carey, another of my fabulous coaches contributed this tip! You can read her blog here!)  You can work out all you want but unless you’re eating healthy and lean, you’re not going to see the best results. If you eat a double cheeseburger and then workout…. they don’t cancel each other out. I know… it’d be so much easier if they did! You have to commit to your healthy nutrition as much as you commit to pushing play. Those amazing success stories you see, they’re because they pushed play AND ate healthy and lean. It’s SO important! You have to fuel your body the right way so you can give it your all in the workouts. That means eating every 2.5-3 hours so your body never goes into starvation mode and so your body is always burning calories. The P90x Nutrition Guide is GREAT and there’s also some amazing recipes on Chalene Johnson’s blog as well, so check it out!
  • There will be days when you don’t want to do it. (this tip is from me) Some days you are going to wake up and not feel like working out. We ALL have these days and these days are the ones when you need your workout the most. You’re going to give yourself excuses like you’re too tired, or don’t feel like it, but once you start your workout, you’re going to feel energized and have improved mental clarity and you’re going to be in a much better mood than when you started. You may also think you don’t have time to work out, but… we all have 24 hours in a day and we ALL can fit in a workout. DVR your favorite show, get up an hour earlier, stay up and hour later or do it on your lunch break- you can do it! The key is to schedule your workouts in advance. I LOVE Team Beachbody’s auto-scheduler. I’m starting P90x Oct 1st and I’m going to log in and have it auto-schedule all my workouts. I don’t have to think about it again, it’s just done. These are non-negotiable appointments in my day and I do not miss them! It’s an hour a day that I take for myself and that’s how you need to think of it too. You’re a better person, more efficient person and a nicer person when you get your workout in! If you’d like to create a free account so you can auto-schedule your workout, go here and click on “join”.

You are going to LOVE taking your P90x journey! It’s tough, it makes you do a gut check, and it feels so darn good to overcome this challenge! It’s most important to COMMIT to it. If you’ve decided you’re making a change in your life, you can do anything you set your mind to! Surround yourself with people who will support you and encourage you in this journey. Just remember…. YOU CAN DO IT!! Do your best and forget the rest!!

Being Positive & Staying Positive Pt3: Dealing With Negative Peeps

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No matter where you go, what you do, the career you pick or the family you’re born into, you’re going to end up meeting and knowing some negative people. In my first post in this series, I talked about the different kinds of negative people you might come across. This time we’re going to talk about how to deal with these people.

First of all, these negative people come in different categories depending on how close they are to you. What do I mean? I’ll explain.

Co-Workers

Yep, negative people need jobs too! They’re probably in YOUR work place too, aren’t they? Most of the time, you’re just going to have to tolerate these people, however, I want to bring something up for just a moment that I hope you’ll really take to heart…

If you are you in a completely negative work place, if you are majorly under-appreciated, if you are beaten down and come home feeling defeated, down, and sick about going to work the next day- you don’t have to put up with that! Even in this economy, there are opportunities for hard workers, positive people and self-starters.  You deserve to be appreciated and to have a job you love. I just want you think about it, okay? NO ONE has to put up with a job that makes them feel badly about themselves.

But in most work places there just a couple negative people who really have a tendency to bring the rest of us down, right? There’s no ignoring these people because you probably have to interact with them or work on projects with them or even report to them. Since you can’t cut them out of your life, as I’ll talk about later, you have to find a way to stay positive and still keep a good rapport with your co-workers. Here is what you need to do:

  1. Don’t gossip with them. As we talked about before, negative people will sometimes put others down to feel good about themselves. The truth of the matter is, if they’re gossiping to you about others, they’re also gossiping to others about YOU. So why take part in that? If you’re there and they want to gossip to you, don’t laugh at what they say, don’t comment- just go for that awkward silence. It will make an impact and they’ll think twice next time. You can also steer the conversation in another direction.
  2. Don’t fall prey to self-pitying complaints. Isn’t it so easy when someone else is complaining to start complaining with them? If the negative people in the office start complaining, especially about the job, you can listen, but you don’t have to listen for hours and hours on end, okay? You can listen to their concerns, validate them, and then let them know how you deal with it, or try to put a positive spin on it. If they STILL insist on complaining or giving you that “woe is me” spiel, politely excuse yourself from the conversation. Don’t let yourself be bogged down to see the negativity in each and every situation. Stay strong!
  3. Be the positive person you know you are. It’s really tough when you have a project you have to complete with these negative people or if they sit right next to you in the office. The most important thing is to stay true to who you are. You can spread positivity and eventually it WILL sink in. You can’t change or fix people, but you can spread your positivity. Walk into the office in a great mood and it will set the tone for the whole office. Maybe, just maybe, your positivity will rub off onto enough people that those Negative Neds will be negated!

Friends

You’re not going to like what I have to say about this category of negative people in your life. Negative people do not have a place in your life so why would you allow negative people in your close circle? It’s time to tighten your circle!

Friends are people who lift you up, encourage you, are happy for you when things go well, can pick you up when you’re feeling down, celebrate with you, give you advice and talk sense into you when you need it. If you have people in your circle of friends who aren’t doing these things…. you need to cut them out. I know it sounds harsh, but you have to protect yourself.

Negative “friends” suck the life out of you- they drain you like a black hole. These are not true friends. I know sometimes we hold onto these people because we’ve been friends with them forever and we just think that they’ll come around and maybe even that we can fix them (more on why we can’t fix people in the next post). In the mean time, while we’re waiting for them to turn into a positive person like us, we are slowly losing who we are. We are having a hard time seeing the good in anything and we’re starting to give into those self-pitying complaints all the time.

You have to get rid of them- you have to. It’s okay to do that, you know? It’s okay to protect yourself by cutting the negativity out of your life. It’s survival and it’s necessary. I don’t want you to feel badly or guilty about doing that. You can’t be the best you for everyone who truly needs you if you are being bogged down by negativity. Do this for you, do it for your family and do it for your true friends. They are your priority in life and you don’t want negativity to compromise that.

We want to be cordial and polite to everyone, but we do NOT have to be friends with everyone and we do NOT have to spend a lot of time with everyone! Save your positivity, light and spirit for those who TRULY deserve it!

Family

This could very well be one of hardest categories to deal with. I mean, it’s family, right? You’re kind of stuck with them- good or bad; positive or negative.

Here’s the thing about family, you have to hope that you can give them constructive criticism and they’ll take it and use it and still love you… because they’re family. That’s the best case scenario with this category. I think with family we always want to help and if the intention behind it is good, it’s okay to offer some advice, but again you CANNOT fix them. Be the good example and tell them, privately, when they’re being a Debbie Downer. See what the root of the problem is- they may just need a sympathetic ear and they’ll perk up.

It’s not logical to think you can cut them out completely, but as with anyone if they’re dragging you down, you do NOT have to spend a ton of time with them. You can be there for them, you can listen to them, but do not let them bring you down or suck your positivity. You got me?

In a nutshell, it’s important to protect yourself and your positivity. Don’t let those negative people in your life drain you of your spirit. You have such a wonderful outlook on life and you enjoy it- no one, I repeat, NO ONE should be allowed to make you feel differently. That’s up to you- you have full responsibility in holding onto your positive attitude! It’s not your responsibility to fix people (as we’ll talk about next time) but it is your responsibility to STAY POSITIVE!

Being Positive & Staying Positive Part 2: What IS Self-Esteem?

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“To wish you were someone else is to waste the person you are.” -Sven Goran Eriksson

I think self-esteem and self-confidence get a bad rap sometimes. It’s almost gotten to the point where we’re so worried about being confident to the point of cockiness that we tend towards the opposite. We’re so beaten down in this society with the economy being tough making it hard to find a job, with the images we compare ourselves to, and with the crazy standards we set ourselves to that we get from tv and movies. Is it bad to be confident? What’s the deal with self-esteem?

Let me give you my FAVORITE definition of self esteem:

Nathaniel Branden, PhD: “Self-esteem is the disposition to experience oneself as being competent to cope with the basic challenges of life and of being worthy of happiness. It is confidence in the efficacy of our mind, in our ability to think. By extension, it is confidence in our ability to learn, make appropriate choices and decisions, and respond effectively to change. It is also the experience that success, achievement, fulfillment—happiness—are right and natural for us. The survival-value of such confidence is obvious; so is the danger when it is missing.”

I mean… don’t you love that??!! It’s dangerous when our self-confidence is missing! SO TRUE!

“Your chances of success in any undertaking can always be measured by your belief in yourself.” -Robert Collier

Having a positive self-esteem boosts your confidence. There’s nothing wrong with being confident…. Read that one more time- There’s nothing wrong with being confident!

So a little homework until next time… I want you think about living your life as Confident but Humble. Shoulders back, head lifted, but looking people in the eyes and SMILING at them. You know you’re awesome, but you also know the person you’re looking at is awesome too. Look in the mirror and practice your confident look. If you’re having problems doing that, I want you think of at least one thing that you know is super awesome about you. If you can’t think of anything, ask your friends or family. Then focus on that thing that makes you special. Say it out loud. What is your favorite thing about YOU? Feel free to share!

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