Kiarra Shredded Her Belly Fat and Won $500!

Kiarra Hopper shredded belly fat with INSANITY MAX:30, 21 Day Fix EXTREME, and Shakeology. She entered her results into the Beachbody Challenge, and won the $500 Daily Prize for June 21st!
Tell us about your life before you started the program. How did you feel about yourself and your body?
My life before Beachbody revolved around food. I used food as a crutch! I ate everything in sight without exercising. I was overweight, unhealthy, and unhappy! Food was everything to me. I ate just because it was there! I had no self-confidence and a low self-esteem.
What inspired you to change your life and begin your transformation journey?
My two sons inspired me to change my life. I couldn’t play with them like I wanted to because of my weight! I was not setting a good example for them. I wanted to feel better and be happy with myself for once. So I needed to take action to gain my life back!
What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?
The biggest challenge I faced was not being comfortable naked. I lacked self-confidence! Beachbody changed that for me. I am more confident with and without clothes. I can look at myself and see a completely different person. I’m not ashamed to wear certain clothing anymore. I no longer have a low self-esteem. I learned to love myself throughout this challenge.
What in particular did you like about the program you chose?
I’ve done two other programs with Beachbody as well but what I like most about MAX:30 is that it is only 30 minutes a day, Monday through Friday! I still have my weekends to do what I want without feeling bad for not working out.
Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I’m proud that I didn’t give up and kept going. I am so proud of my results and how far I’ve come on this journey.

How has your life changed since completing your Beachbody program?
My eating habits have changed drastically. But overall as a person, I am more happy and have more energy with my children! I have self-confidence, and I’m overall a better person!
How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
They kept me motivated by posting encouraging pictures, and the Group just being there for support and motivation was awesome. We pushed each other every day to never give up!
How did your Team Beachbody Coach support you on your journey?
She uplifted me when I needed it, and her posts encouraged me a lot! She is so awesome. Every time I needed her, she was always there, especially the moments I got discouraged and wanted to quit!
How did a Beachbody supplement, nutritional product, or program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, ordigestion/regularity?
I absolutely love Shakeology. I stay fuller longer and have more energy. It’s a great product overall.
You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes.

What Should You Do If You Miss a Workout?

What Should You Do If You Miss a Workout?

I get a lot of questions about what to do if you miss a workout. Sometimes workouts get skipped because you’re sick. Or because you’re traveling. Or for some other reason, like your dog ate the disc.

If you miss a day (or two, or three), just get back at it as if nothing has happened, starting with the workout you skipped. Miss much longer and you’ve got a decision to make. You can either start the program over from scratch, or ramp yourself back to the place you were when you stopped.

Ultimately, when you get back to your program, what you do is really about what will keep you motivated. That said, doing the full program as scheduled is the best way to make sure you get full benefit from it. If you just miss a few days, it’s fine to resume where you left off, but if it’s been weeks, you’ve probably lost most of your gains fitness-wise, so it’s worth starting from scratch in order to get the most possible gains and to avoid injury.

But if doing this will crush your motivation, start where you left off, but if you’ve been off more than 5 or 6 days, ramp back up slowly or you’ll risk getting so sore you can hardly move. If your program offers a recovery week, start with that.
 

30 minute home workout to lose weight

30 minute home workout to lose weight

A 30 minute workout plan provides the exercise necessary to burn calories and help you stay fit. When combined with the correct diet, a 30 minute workout also helps to burn stored body fat. If you want to lose weight, a combination of exercise and diet is the only way to reach your fitness goals.

Where Do You Start

The first thing you need to get out your mind that you don't have time to exercise. If you are really that busy, then it's even more important to find time to take care of yourself. Regular exercise not only helps you trim down and firm up. It also relieves stress and instills an overall sense of well-being.

Time is a factor when trying to schedule exercise, but with 24 hours in a day, you should be able to find 30 minutes for yourself at least three days a week. If you don't have time to get to the gym, you can put together a 30 minute workout plan that can be done at home. Before starting any exercise plan be sure to talk it over with your doctor.

What to Include in a 30 Minute Workout Plan

When working out for 30 minutes, your plan should include:

• Warm up
• 20 minutes of resistance training
• 10 minutes high intensity cardio intervals
• Cool down

Exercises to Incorporate:

Thighs

• Squats: With your feet planted about shoulder width apart, keep your back straight. Bend knees as if sitting, but don't let your knees go in front of your ankles. (10 reps)
• Lunges: Start with feet slightly apart. Step forward with your right leg and lower your body until your right knee is lined up with your ankle. Return to starting position and repeat with the left leg. (10 reps)

Core, Butt and Hamstrings

• The Bridge: Lie on your back with knees bent and feet a comfortable distance apart. Slowly bring your hips up while keeping the small of your back on the floor. Squeeze your glutes, hold and return to starting position. (10 reps)

Core, Chest and Arms

• Push-ups: Lie face down. Place palms on the floor shoulder width apart. Foot placement will determine what level of difficulty you want to perform. If you're a beginner, place your knees on the floor and push up keeping a straight line from your shoulders to your knees. For a more advanced push up, place toes on the floor and push up in a straight form from shoulders to your feet. (10 reps)

Cardio

• Cardio exercise can include walking/running in place, an elliptical trainer, the treadmill or other piece of fitness equipment. The key to this part of your workout plan is to use intervals for ten minutes. For an interval, kick up the intensity for bursts of 30 seconds, and then slow it down for 30 seconds, and keep going until you've completed your 10 minutes.

How Often Should You Exercise?

Follow the above exercise routine three days a week. On your off days, enjoy a 30 minute walk. Once you get the idea down for the flow of a 30 minute routine, feel free to add your own exercises for variety, but be sure to target all the muscle groups.

The 25 Most Motivational Sports Quotes Of All Time

The 25 Most Motivational Sports Quotes Of All Time

For sports fans, sports are the epitome of hard work work and dedication. To get to the top of their sport, even the most naturally gifted athletes have to give it their all. It's not surprising that athletes have had some inspiring and motivational things to say about hard work, leadership, perseverance, and winning. Here are the 25 most motivational sports quotes of all time!

 1. Be strong in body, clean in mind, lofty in ideals.
James Naismith

2. Show me a good and gracious loser
and I’ll show you a failure.
Knute Rockne

3. No one ever won a game by resigning.
Ksawery Tartakower

4. A champion is someone who gets up when
he can’t.
William Harrison “Jack” Dempsey

5. Set your goals high, and don't stop till you
get there.
Bo Jackson

6. Winners never quit and quitters never win.
Vince Lombardi

7. Aim for the sky and you’ll reach the ceiling.
Aim for the ceiling and you’ll stay on the floor.
Bill Shankly

8. Natural abilities are like natural plants;
they need pruning by study.
Arnold Jacob “Red” Auerbach

9. Just keep going. Everybody gets better if
they keep at it.
Theodore Samuel “Ted” Williams

10. It is better to fail aiming high
than to succeed aiming low.
William Edward “Bill” Nicholson

11. A winner never stops trying.
Tom Landry

12. The will to win is important,
but the will to prepare is vital.
Joseph Vincent “Joe” Paterno

13. Concentration comes out of a combination
of confidence and hunger.
Arnold Daniel Palmer

14. The man who can drive himself further
once the effort gets painful
is the man who will win.
Sir Roger Gilbert Bannister

15. Success is not forever and failure isn’t fatal.
Donald Francis “Don” Shula

16. We create success or failure on the course
primarily by our thoughts.
Gary Player

17. Great moments are born from great opportunities.
Herbert Paul Brooks, Jr.

18. Without self-discipline,
success is impossible, period.
Louis Leo “Lou” Holtz

19. You can’t get much done in life if you only
work on the days when you feel good.
Jerry Alan West

20. Start where you are.
Use what you have.
Do what you can.
Arthur Robert Ashe, Jr.

21. Champions keep playing until they get it right.
Billie Jean King

22. Excellence is the gradual result
of always striving to do better.
Patrick James “Pat” Riley

23. The strength of the team is each individual member.
The strength of each member is the team.
Philip Douglas “Phil” Jackson

24. To be great we need to win games
we aren’t supposed to win.
Julius Winfield Erving II

25. You don’t win championships by just being
normal, by just being average.
William Theodore “Bill” Walton III

15 Ways To Get Motivation For Exercise

15 Ways To Get Motivation For Exercise

When you are just getting started, it can be hard to find motivation for exercise. Even I have days where I struggle with that voice in my head telling me to skip today's workout. There are lot's of ways to get motivated, but here are 15 ways I get myself in the zone to crush my workout. Give some of them a try and see if they work for you.

1. The #1 Way I get motivated for working out is by watching videos on YouTube. Hearing the words along with the video of people working hard always puts me in a no excuses zone!

2. Take care of yourself. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.

3. Having fun is key. Exercise should be fun. If it isn’t, pick a different activity that you enjoy. As long as you’re moving and burning calories, it's good!

4. Think about how you’re going to look in the future. Imagine a slimmer, fitter you. Now let that image drive you.

5. Magazines are a huge source of motivation. It motivates me to read fitness magazines. Seeing people who are in shape and have the body I want makes me drives me to get off my butt.

6. Read the success stories of others. The success stories of others are incredibly inspirational. If they can do it, so can you!

7. Reward yourself. If you exercise for a few days, you deserve a reward. If you workout for a week, give yourself a bigger reward!

8. Fitting into new clothes is huge motivation. Wanna look good and fit into a smaller size? Work out!

9. You will be more attractive.  This is always a good motivator, as I’m sure we all know.

10. Stress reliever. After a long stressful day at the office, get out and work off that stress. It makes you feel so much beter.

11. A workout partner will keep you motivated. You don't want to let them down and will be less likely to skip.

12. Your before picture. You often don’t realize how far you’ve come. Take pictures often.

13. Set a new goal. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.

14. Motivational quotes. I like to print them out or put them on my bathroom mirror.

15. Hearing comments on how good you look. When someone notices the changes in your body, it feels great and it makes you want to work out harder.

33 Weight Loss Motivation Quotes

 

33 Weight Loss Motivation Quotes

There is a myth that people who are in shape love working out and are motivated all the time. Let me put this myth to rest right now. Everyone loses motivation, and sometime you just don't feel like working out, but you have a goal that you really want to hit, so you get it done. One of the best ways I've found to keep the motivation alive is to read quotes that inspire me to be greater and get it done!
 
1. When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world.

2. "Any experience can be transformed into something of value. Everything depends on the way you look at things. You cannot have the success without the failures.

3. What are stumbling blocks and defeat before you, can be stepping stones to victory if you remain determined.

4. In all your adversities there lies the seeds of equivalent advantages. In every defeat there is a lesson showing you how to win the next time.

5. I wake up every day with the realization that this is it, that there's only one shot at this life and I can either enjoy the ride and live it to its fullest and to my highest potential or I can stay the way I am.

6. Make the decision, then do something - no matter how small - toward accomplishing what you want.

7. Persevere and you will win the prize.

8. You get whatever you settle for.

9. Your past does not equal, nor does it dictate, your future.

10. One definition of insanity is: Doing the same thing again and again and expecting a different result.

11. Do you choose to simply know the path, or do you choose to walk it?

12. We fail because we don't strike the iron while it's hot. We don't take immediate action toward achieving what we want. We decide to wait until tomorrow, or next week, or even next month.

13. It comes down to a simple question: what do you want out of life, and what are you willing to do to get it?

14. Be specific in what you want, and use specific words. Empower yourself, and become the person you dream about

15. Listen closely: the only time it's too late to change yourself is when you're dead. Until then, you're simply making excuses or lying to yourself.

16. If you didn't need a pill to get fat, why would you need one to get unfat?

17. You won't fail if you're not perfect, you'll fail if you're not committed to improving yourself slightly each day.

18. Rather than aiming for being perfect, just aim to be little bit better today than you were yesterday.

19. We can reverse years of damage to our bodies by deciding to raise our standards for ourselves, then living differently. Old wounds heal, injuries repair, and the whole system improves with just a few changes in what we put into our bodies and how we move them.

20. "Anything is possible, It's your choice whether or not you choose to make IT happen."

21. What would you attempt, if you knew you could not fail?

22. Discipline is remembering what you want.

23. "You have failed only when you quit trying. Until then, you're still in the act of progression. So, never quit trying and you'll never be a failure.---Tommy Kelley

24. "If we defend our habits, we have no intentions of quitting them."

25. "When one approach is not working to reach the desired goal, that's not a reason to abandon the goal. Instead, it is time to devise another approach."------Ralph Marston

26. If you want what you do not have, you must do what you have not done.

27. Nothing tastes as good as being thin feels.

28. IT'S NOT ABOUT HOW GOOD YOU ARE BUT HOW BAD YOU WANT IT!!

29. Your body keeps an accurate journal regardless of what you write down...

30. Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future. ~ Deepak Chopra ~

31. He who gets up one more time than he falls, makes it through...

32. Determination today leads to success tomorrow!

33. Quitting is NOT an option.