Category Archives: Fitness

How to Stay Motivated Throughout the Entire Year

 

I hear from people almost every day that say, “I wish I could be fit like you, but I can’t.
[insert excuse here: “I don’t have time”; “I can’t afford it”; “I don’t have exercise equipment”; “I don’t like to exercise”; “It’s just not for me”, the list goes on.]”

 

I used to feel the exact same way. I was never athletic growing up, and exercise did not come naturally to me. I had to develop motivation after many (many) attempts on my own.

Here are some of the ways I’ve found motivation so that my New Year’s resolution is still going strong, even at the end of the year:

1. Focus on the fact that this is a permanent lifestyle change, not a 3-week “phase”. 
If I miss a day or two on my workout schedule or I fall off the nutrition wagon for a week, I don’t quit. I forgive myself (although it can be incredibly challenging), I hit the “reset” button and I move on.

2. Follow a researched and effective workout plan. 
I am a fitness instructor, but even I know my limits. I don’t claim to be a certified personal trainer (yet!), and I don’t claim to have researched exercise science. I believe in following a safe, effective plan that I can do from the comfort of my own home. Trying to create my own program does not give the results I want! I’ve found that I see the results I want when I take my ego out of the equation.

3. Follow a nutrition plan. 
This is another one where I am humbled sometimes. I don’t find the results I want when I think I know everything about nutrition. However, I do not believe in “dieting”. (refer to #1!) My nutrition plan is exactly that: a plan. If my plan changes because I went out of town for a few days with my family, then I do the best I can. I bless and release, and let it go.

4. Celebrate the little victories. (spoiler alert: They don’t necessarily revolve around the number on a scale!)
Did you follow your workout calendar to a “T” this week? Give yourself a dance party and unwind with a magazine and a clay detox face mask!
Did you do well on your nutrition plan this week? Great! Paint your nails and watch “Parks and Recreation” or whatever you like.
Did you have a crappy week taking care of yourself? Oh well. It happens to literally all of us. Read those quotes I put above (or google some of your own). One week does not have the power to ruin your entire year.

5. Get connected to a team who’s got your back. 
Making a permanent lifestyle change for yourself is much easier when you connect with others. I am a coach to help people across the United States and Canada find a way to connect, motivate, uplift, and support each other.

Don’t have time to go to a gym? Pop in a 25-minute, scientifically-researched workout in your living room. Let us know when you’re done, and we’ll be there, cheering you on. Boom.

And there you have it! Some of my thoughts halfway through the month of January 2017.

Want to kick it into high gear, even though it’s not January 1? Not a problem. Email me at amanda.plazek@gmail.com and let’s get started. Life is easier when we work towards bigger things together!



My Diamond Leadership Retreat (re-cap) & my new house

So lately I’ve had a lot of people ask me about my Diamond Leadership Retreat in Florida. (if you want to read more, click here and it’ll give you some info.)

 

I want to spread the good vibes as much as I can, so I made a Facebook Live video to share as many takeaways as I can!

Check out my video here (and check out a sneak peak of my messy- but new- home here, too!):

 

 

 

What did you think? Have you ever thought about coaching yourself? I’d be honored if we walked this journey together and continued to make an impact in the lives of others.

Contact me and we can talk!

in peace and good health signature




21 Day Fix Extreme, Week 2 Re-Cap

I’m almost done with the 21 Day Fix Extreme!

 

Now, for those of you who are reading this for the first time (and have no idea what the 21 Day Fix Extreme is), the 21 Day Fix is a program of 30-minute workouts that you can do at home, combined with a simple nutrition plan that focuses on eating well and what a proper portion size is. The “Extreme” part of the 21 Day Fix Extreme simply means that I picked the more “advanced” version of the program, which comes with  much more challenging workouts for the day.

 

Here is my check in from the past week: WEEK 3!

 

I plan on doing a Facebook Live event so you can tune in and ask me anything you’d like about the 21 Day Fix process. Here we go- I’m almost at the finish line!

 

 

in peace and good health signature



My Personal Challenge: the 21 Day Fix Extreme

It’s official! I am following the 21 Day fix Extreme program! I am committing to it for 21 days.

 

What is the 21 Day Fix [extreme]?

the 21 Day Fix is a workout + nutrition program. The “extreme” part of it mostly just indicates more advanced workouts.

Each workout is 30 minutes long and is easily done in my living room, away from the embarrassment of others’ views. (ha!)

The nutrition guide helps determine how much of each major food group (fruits, vegetables, protein) you should have for the unique person that is you! (I love that.)

For more info about the 21 Day Fix, you can check out my previous blog entries by clicking here.

 

I actually have to admit that I have never finished a workout program, start to finish. I know. I’m guilty.

I exercise, don’t get me wrong! But I haven’t been able to follow a workout program without skipping a day (or two…or three) and then deciding to start all over again.

 

Here is my first YouTube video confessing my lack of following a program, AND my call-to-action as I officially commit to the 21 Day Fix Extreme:

 

 

Stay tuned to follow my journey over these 21 days!

in peace and good health signature



My Takeaways from Coach Summit 2016 (and how they can help you, too)

I am freshly back from a trip to Nashville, Tennessee (is that spelled right? I’m never sure.) as I spent the week at my coaching conference!

 

Aptly named “Coach Summit”, I spent the week with 25,000 of my closest friends who like health & fitness as much as I do.

 

After reflecting about what I learned the most this year, I decided to share my takeaways with you too! (Spoiler alert: They aren’t necessarily for people who are coaches!)

 

I recently did a live video feed on Facebook. Here is the recording- check it out for my top 10 takeaways from Coach Summit that I think can help you too. Here we go!

What did you think? Were there any takeaways that stuck in your mind the most? Comment with them below!

Share this video with someone that you think could benefit from a healthy dose of motivation!

 

in peace & good health-

Amanda



What’s On Your Plate?

I want to start doing a consistent post called “What’s On Your Plate?”

This will cover not only the foods I am eating, but also the obstacles I’m facing on my wellness journey. And so we begin!

Healthy for body: Grilled Parmesan asparagus & garlic mushrooms

 

So easy. So good.

So easy. So good.

 

Some of my favorite foods are Parmesan asparagus and mushrooms. It’s gotten sunny and warm where I live (hello, spring!) so I decided to fire up the ol’ grill. I oiled the veggies, salted them and put garlic powder on them.  I put the mushrooms in this grilling basket that I bought for under $20 at the Home Depot (here it is on Amazon) and I put the asparagus right on the grill. I cooked them for a few minutes until they were burned to my liking (I like a little char!). After removing the asparagus, I drizzled some grated Parmesan on the asparagus and covered them with foil to melt. Voila. So delicious.

 

 

Healthy for mind…sort of: my birthday cake made out of macaroons!

 

I have the best mom ever!

I have the best mom ever!

 

I am all about balance, especially when it’s your birthday week. My mom struggled with how to give me a gluten-free dessert for my birthday, and I think this was easily the best birthday cake I’ve received. They were unbelievable, and I got to take 50% of them home with me. I ate one as I wrote this blog entry. 🙂

 

Healthy for soul: my coaches’ team retreat 

 

Just a portion of fabulous ladies on our team!

Just a portion of fabulous ladies on our team!

 

 

The life of a #girlboss: pumps, laptop & goals to crush.

The life of a #girlboss: pumps, laptop & goals to crush.

 

 

I hosted a team retreat for some of the leaders on our team and it. was. incredible! We rented an entire house in the woods for us to re-connect and re-focus. (We also had some fabulous photos taken by a professional photographer!)

 

You see, our missions are all slightly different, and yet the same:

make a positive impact in the lives of others.

Help women find a healthy mindset and take care of themselves.

Help others while helping themselves stay accountable to their wellness goals.

Create financial freedom for the futures we want, for the families we hope for, and for the life we choose to lead by design.

 

It was wonderful to spend the weekend with such positive people. The world tends to bring us down too much. We need positive friends more than we think.

[for more info on how to join our team as a wellness coach, check out my coaching Q&A and how to apply for our upcoming apprenticeship training!]

And that’s a wrap! What’s on YOUR plate today?

 

In peace & good health,

Amanda & the fit family

the fit family (1) copy



Re-Cap: Super Saturday Weekend

What a weekend!

This whole week I keep waking up and thinking…….”did last week really happen??!!!”

So last weekend our company had quarterly meetings across the country, and ours was particularly special. The CEO of our company, Carl Daikeler, as well as 21 Day Fix creator Autumn Calabrese. (What is the 21 Day Fix? Check out my review here)

Not only was it cool to spend time with my team….but I also helped to lead a group workout of 1,000 people. A THOUSAND PEOPLE!!

 

Here are some pictures:

 

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That’s me in the back!

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All I can say is….wow. I truly love this company. I truly love what I do. I am blessed to be a part of this trend to halt obesity and give people hope. Give people nutrition help. Give people positivity and self-love. Give people a fresh start.

 

 

If you’ve ever considered creating a business from your love of fitness or health, reach out to me. Let’s talk. I’d love to have you in my upcoming Coach Academy!

Apply for the coaching academy by clicking here: The Fit Family New Coach Academy

 

 

You never know how much your life can change until you just take that single step. Will you take that first step with me?

 

 

In peace & health,

Amanda
the fit family (1) copy

 

 

 

 



6 Ways to Make 2016 Your Best Year Yet

2015 was awesome. No, really, it was. I got married, I started to teach group fitness….it really was a banner year.

When I look back as to why it was such a great year, I know for certain that it’s because of just a few things. I hope you use these things and make 2016 your best year yet, too.

  1. I refused to settle for less than my best. One of my new pet peeves is settling: settling for mediocrity, settling for sub-par goals, settling with setbacks and never getting back up to try again. I keep pushing past who I used to be so I can grow into a better person: a better wife, a better leader, a stronger woman. I won’t settle for the negativity I used to feel in my life.
  2. I made my health a priority. I cannot stress this enough. Once you make the mindset shift away from “diet” and towards “simpler eating and regular exercise”, your body WILL change. Schedule your workouts like they are meetings with your boss. Don’t cancel on yourself.
  3. I took leadership courses. Online, in person, in the form of books & worksheets….I work to conquer the things that used to hold me back. I realized that I don’t know everything (not even close!) and removed my ego from my growth. Now I study each morning with the greats: John C. Maxwell, Darren Hardy, Jen Sincero…..the list goes on.
  4. I expressed love & gratitude to the Universe, the Higher Powers, God, whatever you believe in. This one was BIG for me. Last January I was financially tight, as the husband and I were saving for our wedding. Instead of cowering with fear, I practiced gratitude and abundance. Now, I know this may sound crazy, but I woke up each morning and thanked God (or whatever you want to thank that’s in charge of this whole party) for the abundance He was currently bringing into my life, even though I didn’t see it yet. I did this for WEEKS without seeing any results. A month later, I got a call for an extra job that gave me the money I needed to stay afloat. Thanks, Higher Power. 😉
    On top of that, anytime I feel miserable and negative, I express gratitude for the things around me. I listened to the book “The Power” by Rhonda Byrne and began to love more than I ever did before. I tried to be kinder, I tried to be more compassionate, I said “thank you” in my car as I saw a sunset. It may seem silly, but it was MIND-BLOWINGLY effective.
  5. I gave as much as I could. From my time to my finances, publicly and in secret, I gave more than ever. People don’t want fancy toys. They want your presence. (I’m still working on this one, too!)
  6. I dreamed big. Ah, yes. This correlates with #1. I continue to dream big for my husband and our future family. He and I sat down and planned our upcoming year, where we want to travel, what we want to save for, etc.
    I dreamed for my team of coaches, where I want to help them grow, where we will all be in a year’s time, etc.
    I know that “Dreaming Big” sounds like something on an elementary school teacher’s classroom poster. I used to feel the same way. But what I’ve found is that dreaming big is the current that continues to move our lives forward. If we don’t keep dreaming and pushing and growing and expanding, we lay stagnant. We get frustrated because our lives aren’t going anywhere because OUR LIVES AREN’T GOING ANYWHERE!!! We need to be bold and gutsy and make goals for ourselves that make our stomachs ache with nervousness. That is the type of growth that pushes our lives and gives us long-term satisfaction.

 

Is it time for a change?

Is it time for a change?

 

So where do you want to be in 2016? I am the architect of my year, and so are you. Go after what you want. Do something new. Just go after it. I’m here for you every step of the way.

In peace & health,

Amanda



8 Ways to Eat Healthy On A Budget (Yes, you can ACTUALLY save money this way)

I’ve been (mostly) eating healthy for about 3 years now, and I have to tell you, I get where you’re coming from.

Healthier eating, at first, SEEMS more expensive than when I used to just buy 3 Lean Cuisines at the grocery store and call them lunches.

But I knew that if I wanted to stick with this “healthy eating” thing on a musician’s salary, I would have to learn some tricks to keep the cost low and the food nutrition high.

 

 

And so, after 3 years of continued trial and error, here are some of the things that I’ve learned to eat on a budget and nutritiously.

 

Let’s break it down:

Our total budget for food, per month, is $600/month, including Shakeology for both of us.

If we were to do the math…..

$600 / 4 weeks = $150/week;
$150 / 7 days = $21.42/day;
$21.42 / 4 meals = $5.35 per meal;
$5.35 / 2 people = $2.67 per meal.

We eat healthily for under $3 per meal. And that includes Shakeology.

 

How do we do it? Here are some tips for you to follow, you money-savvy reader, you. 😉

 

1) We don’t buy much junk. Greg’s vice is ice cream, mine is chips. We may buy one container of that, every other week. But other than that, we really try and keep it to that.
2) We use everything that we buy. Example: we don’t buy many fruits because we’ve found we don’t eat them before they go bad. We only buy apples now. We also buy frozen fruits so that they don’t go bad as quickly and we can blend them into our Shakeology. Our pantry is pretty sparse because we use 90% of what we buy each week.
3) We buy frozen broccoli and fresh spinach. Those are our two EASY, quick veggies. Again, we don’t buy tooooo many other veggies on a regular basis because we tend to forget about them when we are exhausted and don’t want to make food. I buy frozen broccoli for $1 per package, which gives us enough veggies for our dinner meal.
4) We don’t eat out that often. (this is the big one.) We probably get pizza once a month (which is a struggle for me, hahahahahah), but lately we’ve tended to buy nicer meats (i.e. pork tenderloin) instead of going out to eat. It still saves money and is healthier.
OH! We also get restaurant gift cards for our birthdays/Christmas, so we save them for going out about once-twice/month. (So you can ask for restaurant gift cards to your favorite places for Christmas!)

 

5) We don’t drink lattes. Seriously, though. We don’t go to Starbucks or our local bistro for a quick frothy coffee drink, which easily saves us $4-5 per day, per person. Think about it: That $4-5/day could EASILY be the cost of our lunch or dinner!

 

6) We drink Shakeology. I know, I know, I’ve already mentioned this one.
Now, this might seem like something to break the budget, as Shakeology is a pretty penny to buy. But Shakeology actually saves us money in the long run. As someone with SIX part-time jobs (yes, you read that right, SIX), I essentially live out of my car on many days of the week. There have been times when I was driving from one job to the next and had NOTHING to eat in my car except an old bag of stale almonds, and my Shakeology. But Shakeology gives me a nutrient-dense meal at a stoplight, eliminating me from grabbing Panera (which is EASILY $9 for a soup and salad) or something unhealthy like Wendy’s (which would still be around $5, making it more expensive than my Shakeology).

 

7) We buy in-season foods. I’m writing this in the fall, which means that sweet potatoes and squash are a GREAT buy right now. I got a 3-lb bag of sweet potatoes and a whole squash for .99 cents each! I actually made a DELICIOUS, pumpkin squash soup that only cost $2 to make and will give me and the hubby enough soup for at least 3 meals. (that’s insane)
So when it comes time for the blueberries to be out of season, I bid them adieu until the spring (unless they are frozen blueberries, see #2).

Just another delicious example of eating healthy!

Just another delicious example of eating healthy!

 

 

8) Keep. It. Simple. Honestly. You don’t need to buy all of your foods at a fancy Whole Foods Market store. You simply need the foods that will serve you and your loved ones, nothing more. It took a lot of self-discipline to get to where we are today (in terms of not eating out as much, etc.) but it’s made our budgeting easier.

 

 

 

And so, I ask you: What’s in your cart? How do you work to keep things budget-conscious? How do you save money with healthy eating? Or more importantly….do you struggle with eating healthy and want help? Please contact me and I would be happy to set up a free consultation with you!

 

In peace & health,

Amanda