Yeah, it's a whole lotta not fun exposing parts of yourself that you battle insecurity with.
But it's not fair to just post certain shots or my "after photos" leading you to believe that my body, self esteem & journey is all rainbows + butterflies.
The truth is, social media makes it easy to share the highlights. That doesn't mean I don't want to keep it real, but also want to be sure that I'm keeping my #GracefullyBalanced presence inspiring and uplifting, focused on positivity and solution.
However, it's probably good every now and again to humble myself a bit and remind y'all that I'm not a picture of fitness perfection.. I'm just a girl, dedicated to wellness, in the pursuit of being graceFULLy balanced. Learning to love myself.. ALL of me.
So.. This picture of my tushie.. {And you better be grateful I didn't go with a full rear shot} is real. This is STILL what healthy looks like! I could be forever dedicated to working out + healthy eating and STILL have cellulite. #sorryitstrue ..
But that doesn't mean I'm not working hard. It doesn't mean I'm not making progress. It's just part of who I am!
So YOU.. You over there doing a billion squats, counting calories religiously & stressing over imperfections.
LOVE YOURSELF.. Flaws and all. Because they don't define you. They're just a tiny piece of the puzzle that makes you who you are.
So whether it's cellulite, a pear shape bod, etc.. Love it all.
Simply so your BEST every day to seek balance + care for your mind, body & spirit.
My OFFICIAL results photos from completing 22 Minute Hard Corps as an official test group member!
This is what 5 pounds and 8.5 inches lost looks like!!
Feel free to SHARE these images, but do not remove my watermarks!
This program is my JAM.
It marries cardio + weights for just 22 minutes a day.
It provides a simple meal plan that allows me to eat without starving & focuses on portion control of whole foods.
I can get INCREDIBLE results in just 8 weeks, without paying a dime for a gym membership or leaving my house to workout... oh and I can take it WITH me when I travel.
It's not a magical, over night solution that you can pop in a pill form or wrap your body with.
It's a program with fitness & nutritional TOOLS that you can back with daily HARD WORK to achieve absolutely amazing results.
To learn more about 22 Minute Hard Corps, email me at lindseykollar@yahoo.com
To join my 22 Minute Hard Corps MARCH BOOTCAMP, apply HERE!
And here's a sneak peek of my 8 week transformation. The OFFICIAL test group photos I took will be up THIS WEEK!!
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I'm still totally mind blown, not because I underestimated the program, but because I underestimated myself... I am so PROUD of how far I've come over the past 8 weeks.
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Y'all, 4.8 lbs and 8.5 inches are GONE!
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Almost HALF of that number was from my mid section alone, which is ALWAYS a challenge for me! I kind of can't believe that I can see ABS!
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My arms are TONED and my shoulders have made their presence know.
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My legs have definition I've never seen before.. Hello, thigh gap!
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But let me tell you what I'm MOST proud of.. I'm proud of what I gained rather than lost.
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I gained a whole group of FRIENDS from my test group who supported me through highs and lows. Who provided solution and motivation EVERY step of the way.
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I gained a sense of CONFIDENCE.. That I could stick to not only a fitness program but 8 straight weeks of a nutrition plan. Some of you know how HUGE that is for someone that battles emotionally driven eating.
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I gained STRENGTH physically AND mentally. Our minds are usually the first part of us to check out and want a break or to quit. I was able to SILENCE doubt & tell my mind that I CAN and I WILL finish!
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I gained the sense of structure and BALANCE that I was craving so badly. I have a routine now that I can maintain and sustain. This wasn't a race- it's a LIFESTYLE! And I'm NOT stopping now!
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Trust me when I say, 22 minutes a day could COMPLETELY TRANSFORM your life and body... You must simply DECIDE to change and back that decision with ACTION. You don't need to be perfect, you must simply do your personal BEST each and every day.
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So while I'm celebrating these 8 weeks of Hard Corps I just completed & the results I achieved, I am ready for hell week (starting today) and can't wait for round 2!!
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This program deploys March 1st and you've GOT to try it. You are SO much more capable than you realize.
Reading over my video diary home work assignment and getting a little sad about it being my LAST day of this 22 Minute Hard Corps Test Group 😭
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I'm sad because the men & women who were a part of this test group with me were INCREDIBLE... Accountability groups seriously ARE the missing link in how we succeed in wellness!
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Our group supported each other through our WORST workouts, MEGA cravings, home work confusions, discouraging plateaus, various struggles and &@$! moments during this process. As great as we are at supporting each other though, were even better at CELEBRATING... (I WISH you could see our page!)
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I cannot WAIT to share our success stories and photos with yall! I have GOOSEBUMPS just thinking about it!! It's simply INCREDIBLE what you can do in 22 minutes a day, for 8 weeks, at home, with minimal equipment when you follow direction from a PROFESSIONAL, who maximizes every minute & works your entire body.
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I'm so so honored to be a part of this experience. I would do it a MILLION times over knowing that I could not only improve myself, but inspire YOU too to see what you're made of & #GETSOME !!
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Because of Beachbody. Because of my team. Because of my mentors.. Because of COACHING I had this once in a LIFETIME opportunity.
#BLESSED #22HardCorps
To learn more about this program, fill out THIS application!
It's not a six pack.. Or 50 pound weightloss.. Or to be able to run 13.1 trillion miles..
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Most women crave confidence.
A sense of pride.
The ability the give themselves GRACE despite their short comings & to rid themselves of GUILT and pressure.
To be in control of their habits and choices. To feel a true presence of BALANCE in their lives.
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You might {think} you want a 6 pack, but dig a little deeper, sister.. What would it mean for you to overcome emotionally driven eating? This was HUGE for me!
Or what about being able to exercise 5 times a week in a comfortable environment and not feel STRESSED about getting it done? Is that a foreign thought?
Gosh, how valuable & special would you feel to know that you have a community of
en who are supporting you every step of the way?? Life..changing..
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That's the purpose of my gracefully balanced challenge. I desire for YOU to experience what I have. The ability to implement lifestyle changes and be okay (& even PROUD of) simply doing your personal best each day.. Because this "shin-dig" I'm inviting you to isn't a sprint.. It's not a race #hallelujah
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..it's a LIFESTYLE, y'all.
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We aren't perfect.. And that's one of the beauties of this group/community. We're real women. Who are really busy. Who really {need} a sustainable change.
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Dare to make a change & let me coach you through it. Join my {online} accountability group in March & see what's possible.
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Apply using the link below {by Feb. 29th} to learn more & hold your spot.
With this being my FINAL week of 22 Minute Hard Corps & the LAUNCH only being 6 days away, I figured it was time to answer a few questions and let you know a little about what you can expect with this program.
22 Minute Hard Corps is a quick, relentless & EFFECTIVE workout program created by the one and only Tony Horton. The workouts are made up of total body, functional fitness moves that will exhaust MANY muscle groups in just 22 minutes a day.. Seriously.. 2 2 m i n u t e s .
This program is efficient and challenging. The meal plan is simple and easy to follow. ANYONE, I mean anyone can do this program y'all.
I can't WAIT for you to see the results of both men and women of ALL ages, backgrounds and starting points. We've got test group participants who have had heart attacks and transformed their lives & are getting SHREDDED. We have folks who were over weight keeping up with the workouts and LEANING out. We've got people in their 50's kicking BUTT every day.
It's truly amazing what you can do from home, in less than half an hour, with minimal equipment, while following a professional who keeps you motivated the entire time.
HALFWAY through my final week before I document my results this weekend & then start with the optional 9th week called "Hell Week" (full of double and triple workout days!). Wish me luck!!
boy is it not about being perfect, y'all.. if it was, I would be a failure.
wellness is about giving yourself grace- embracing your flaws and shortcoming, but seeking balance each day & doing your personal BEST.
one of my deepest desires as a coach is for women to find balance by making their wellness (mind + body + spirit) a priority.
-it's not selfish to take 30 minutes a day to exercise..
-well rounded nutrition isn't for people with excess money/time on their hands..
-and it's certainly not vanity to pursue a healthier you.
Getting back to the BASICS of fitness and nutrition each day, believe it or not, CAN make you a better wife.. girlfriend.. mother.. daughter ..sister ..friend ..student ..employee.. the list goes on.
I don't create groups each month for perfectionist. I don't provide you with a magical overnight solution. I AM providing you with tools and an environment for you to learn to LOVE yourself, >better< care for those around you and to create a sustainable lifestyle that honors the One who gave you life in the first place.
the focus of my february accountability group is this..
progress not perfection.
LOVE yourself by caring for your temple.
Give yourself GRACE & find BALANCE.
To learn more about how you can join this challenge, email me at: lindseykollar@yahoo.com OR apply HEREby SATURDAY 1/30!
You better BELIEVE that once our test group got the approval to share bits of our workouts on video that I hit the record button.
It's one thing for me to just TELL you what these workouts are like and to show an occasional photo.. but it's a whole other thing to SEE them in action.
One of the things I LOVE about this program, besides the fact that it's only 22 Minutes a day #holler , is that this program is created for FUNCTIONAL fitness.
You're welcome to go to the gym and work on machines that target one part of your body at a time, but I prefer a workout that's going to exercise on the WHOLE thing.
In just shy of 4 weeks, working out for 22 minutes a day, I've seen muscle definition from my neck down to my ankles. The scale might not be moving much, but that's because the MASS of my body is transforming from fat --> to muscle.
The simple nutrition plan is FUELING my body with EXACTLY what it needs to function at max capacity, while allowing me to lean out... no starving. Just BALANCE & discipline.
I'm sore, but in a good {rewarding} way. I'm NOT skimping on food, but actually eating 5-6times a day. I'm not doing some magical wrap or supplement combination that's going to give me immediate {non-lasting} results.. I'm WORKING hard each day, giving myself grace to do my very best & finding balance.
THAT is how results are happening.
This program makes sense y'all & is going to be SUCH an awesome addition to your home library.
To stay in the loop on LAUNCH information (scheduled for March of 2016), click HEREand drop your email address!
To watch a short clip on what Tony's dishing out on 22 Minute Hard Corps, watch THIS video.
The 21 Day Fix (& Extreme) is BY FAR one of my all time favorite programs; Not just because of the awesome workouts & great results I got, but because the meal plan is SUSTAINABLE.
It's not a diet. You don't feel starved.
It's a simple, portion based system. Colored coded containers to teach you how MUCH of each "approved" food category to eat.
Your custom container requirements are determined by using a formula which takes into account your current weight, daily activity level and goals.
I understand that opening that first "challenge pack" box can be intimidating. The Shakeology and the workouts? Easy to process. The concept of meal planning around the container system? A little more tricky.
So where do you start??
I decided to provide a couple of my SAMPLE meal plans for you be INSPIRED by or use exactly even! I created these for two of the most popular calorie brackets for women: 1200 & 1500 calories.
Be sure to let me know what you think! OH, and download the app to help you track through the day!
I can honestly say that I surprise myself each time I do the 21 Day Fix.. I'm blown away that in three short weeks of hard work and dedication that I notice such a difference in the overall MASS of my body. At this point in my fitness journey, I don't typically lose but a few pounds during a program. HOWEVER, I notice a big difference in inches lost/gained and my definition.
On November 2nd, I started my 21 days with the intention of finishing BEFORE Thanksgiving. I worked out EVERY day for 30 minutes, following my workout calendar, using light-medium weights. I stuck diligently to my meal plan, eating only the approved food items, & drank shakeology every day.
Y'all. I wasn't perfect. I ate more on many days than the allotted portion sizes. I had a glass of wine here and there (allowed in the original meal plan). I even celebrated Thanksgiving with a FULL ON MEAL the day before my final photos and just tacked on another 24 hours to my program.
Despite my imperfections, the HARD work and clean foods TOTALLY paid off. I haven't hit any big big physical goals, BUT I feel fantastic. I've noticed a significant increase in my energy level from working out every day. I've slept better nearly ever night. My digestion has improved- pleasant and regular potty breaks.. sorry y'all! And one of the things I'm most excited about besides feeling lean and mean- my skin is COMPLETELY clear!
I credit my success to having a PLAN and having SUPPORT. If you're like me, it's easy to get off course when you can talk yourself out of a workout here and there & rationalize stress eating and holiday drinks. BUT, being a part of an online accountability group made me accountable to more than just myself.. I was checking in every day with a group of men and women working just as hard as I was, which was so encouraging and even empowering!!
If you're busy, discouraged, "stuck," bored, intimidated, etc. by fitness and nutrition.. the 21 Day Fix could be for you.
Learn what to eat and how much.
Work out for a short 30 minutes each day from the comfort of your own home.
Drink a dessert tasting shake once a day to begin your change from the inside out.
Join a community that supports you in your struggles & celebrates your accomplishments.
FINALLY see and feel results in just three weeks.
To learn more about the 21 Day Fix and/or 21 Day Fix extreme, shoot an email to lindseykollar@yahoo.com
To be considered for my next accountability group, apply HERE.
Until the month of April rolled around, I had spent the past 7 months rendezvousing with Shaun T through my journey of weightloss and muscle definition. Hearing terms such as "dig deep," "I'm looking at you now," and "when you feel like you can't do one more, give me 3" became like second nature and I even caught myself saying them to others! ha
I completed Focus T25 TWICE and then moved on to Insanity MAX 30. After finishing both of these "T" programs, I wanted to continue on with another extreme workout, but was really anxious to commit to another trainer.
Commitment to a celebrity trainer may sound silly to you, but when you get use to the same person's style/voice every day, it becomes another expectation or routine in life!
I had heard great things about Autumn Calabrese and specifically her new 21 Day Fix Extreme program.. I decided to WING IT and placed my order! Beginning the day after Easter, I started my first round!!!
Take a peek at this video and tell me this program doesn't seem AWESOME!
This program is SO successful in 3 short weeks, yes I said 21 DAYS, because of how much it focuses on nutrition. We've all heard before that abs are made in the kitchen, but don't really take that to heart.. if we did, more people would have abs!
Re-learning how to eat was a mental struggle at first. One of the beauties of this program is how STRAIGHTFORWARD the meal plan and food guide is.
You eat whole and everything else is a no go :) Plain and simple.
I even developed this chart to help make my grocery lists during the 3 weeks!
The keys to this nutrition plan were portion control, food categories, when to eat them and how often! Once you got over the initial cravings for processed foods, it was basically a "battle" of telling your brain that it wasn't hungry all the time, but was rather trying to consume food out of boredom or routine! Now to address a concern you're probably thinking about: hunger.
I never felt starving during this program. What was my secret weapon?? Shakeology! ShakeO fits PERFECTLY into this program as a protein option, but also helped with timing my meals, eliminating caffeine and kicking the sweet cravings to the curb.
In regards to the workouts, while they are all intense, there is ALWAYS the option to follow the modifier. I enjoyed how the workouts were structured providing short opportunities for rest after working the muscles to failure. And the 30 minute duration you just CAN'T beat.. there is NO reason that these workouts can't be squeezed in before breakfast, during lunch break, before dinner or while the kids are in the bath at night. The workouts incorporate resistance bands and light/medium/heavy dumbell weights, which really contributes to muscle definition! I appreciated how the week's exercises were laid out and how each day focused on something new: Plyo (jumping exercises), Lower Fix, Pilates, Upper Fix, Cardio, Dirty 30 & Yoga! I'm excited to share that when my mom, who is 50, and my youngest sister, who is 15, came to visit this month, we were all able to do these workouts together!
In 3 weeks, my body felt like a LEAN MACHINE. Goodness, even my insides seemed thrilled because of the cleanse it had just experienced of all processed foods. Overall, I lost 3+ pounds and nearly 4 inches; most importantly to me, I GAINED muscle definition!
I'm so glad I added this program to my collection! I may not always want to start a full 21 day cycle with the strict 7 day workout schedule and regimented meal plan, but I will do them each on their own and maybe even try combining the meal plan with my next fitness program.
If you'd like to chat about whether or not this program may be right for you, please email me at lindseykollar@yahoo.com or find me on Facebook at www.fb.com/LindseyKollarGhoens and send a message :)
Turn your excuses into results.. I'll be there every step of the way!
