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22 Minute Hard Corps Bootcamp

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Okay, peeps! We are set to launch a NEW program from Beachbody and I’m soooo excited about this one! Why? Because whenever you tell me that you can guarantee me results with just 22 minute workouts a day…I’m freaking INNNNNNNNN!!!!

We all know Tony Horton from his P90X fame; but those were over an hour long each day!!! :-/

Time issues became such a problem for most people who wanted to lose weight and get into better shape…so programs like Focus T25, that is only 25 minute workouts a day…and 21 Day Fix, with just 30 minute workouts a day were created.

And you know what? They freaking WORKED!!!!!  So what better way to raise the ante than to create a 22 minute workout?

Yep! I said it…22 minutes and you can get some serious results with Tony Horton and ME as your awesome Coach!!!

BUT YOU CAN’T REALLY GET RESULTS in just 22 minutes a day, can you????

Yes, SIR!!! (or YES, MA’AM!!) You totally can and this is guaranteed to do so or your money back!!!!!

This is about focusing on the workout of the day (again, only 22 minutes so don’t think you have to add another hour or so extra!), pushing yourself to YOUR max, hitting your nutrition by plugging into the plan as it’s written out to a “TEE” and then you also get MOI as your support and accountability partner in crime (well, not much crime going on but we’ll be pushing our results to the limit!) and the rest of our challengers within the group.

Fun times!!!

I’m serious when I say that there is so much comfort in knowing that we are not alone in our journeys. We are not alone when we have bad days, when we are struggling to get in our workouts or set up our meal plans, we are not alone when we slip up on our nutrition. We are all in this together and nobody gets left behind! We are getting our own private “BOOTCAMP” training at home with the 22 Minute Hard Corps program.

All of your excuses are invalid. Every. Single. One.

I am a mom of 3 kids who lost 30 lbs when my kids were babies. I was dealing with my own stress, my own emotional eating struggles and my own previous bad habits and lack of knowledge in how to eat properly without having to kill myself in the gym. I finally came to the realization that I was tired of “saying” I was going to get fit and healthy. I was tired of “throwing in the towel” when the scale would jump up for no reason. I was tired of feeling tired all of the time and not being confident in my own skin. I decided that this would be my priority so that I could enjoy my kids as they grew up; I could run around with them as they were younger and keep up with them as they grew older. I didn’t want to be a mother that my kids had to worry about because of my health or weight. I made my goals a priority in my daily life because honestly, I wanted to change more than I was willing to stay the same. And doing the same things that I always did was only bringing me the results that I always had.

I know that it’s still a few months out from summer season. I know you probably don’t worry about wearing shorts or a bathing suit until warmer weather sets in or you are starting at a vacation or event that forces you to care. Right? Well let me tell you that if you are still reading this and you got this far…consider that a sign to START RIGHT NOW!!! What have you got to lose? (besides the obvious)

No matter what your fitness levels are; no matter what you are able to do or not do; no matter if you’ve never worked out before  or you used to be an athlete…there is a way to make this plan work and I am here to help you do just that. We will modify as needed to make the program and moves a success for you. You can definitely achieve whatever the mind believes…and if you don’t believe it yet…I’m here to believe FOR you until you get there!

So what is 22 Minute Hard Corps anyways??

This program was created by no other than, Mr. Tony Horton, and yes, he also created P90X, P90X2, P90X3, Power 90 and more!

This program includes a mixture of eight routines that alternate between total body cardio & resistance workouts. There is 1 workout per day for 6 days per week…no more and no less. 🙂 The workouts are fast paced (think Army training) and there is little or no rest. These workouts are easy to learn with no complicated choreography to memorize! You basically move from one exerces to the next to maximize time and results.
What Equipment Do You Need?

You will need:

*Dumbbells and pull up bar (or you can use resistance bands with a door attachment). The harder you push, the faster you change!

I’m sure you are thinking that you aren’t up to this workout..but let me just tell you that YES, YOU CAN!! It is for everyone and as I did the sneak peek workout, there were different modifications for every level and this is how I have always run my fitness workouts in group classes and one on one sessions. We can find a way for you too!!

It’s an 8 week program; the workouts are 22 minutes a day – 6 days a week. It’s totally do able!!!

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What will you get with this program?

• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)

So now is your time, do you accept the challenge?

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I AM KICKING OFF MY 22 MINUTE HARD CORPS TEST GROUP EXCLUSIVE FOR MY NEW AND CURRENT CUSTOMERS ON THE MARCH 21ST!!!!

On the  21st of March we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.

******For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance.  Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.

Fill out my online form.

 

If you do not currently work with a Coach please make me your FREE coach here.  

 

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HERE ARE SOME AMAZING RESULTS FROM THE 22 MINUTE HARD CORPS TEST GROUP.

 

Stephenie W lost 9 lbs and 7.5 inches in 8 weeks.  She said she loved the military/bootcamp style workout!!  The music and the beats of the drum motivate you to push thru to the end!
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Stress and the Weekends

Stress can be such a buzz kill to our good efforts, right? I know…it happens to the best of us! 😉

I figured you needed to hear this straight from me and how I am committing to moving through the crap this new week anyway. This past week, we had huge plans of family coming in and staying at our home and tons of food to be made ahead of time; house cleaning to be done; planning for all events that surrounded the stay and more…

At one point, my hubby looked at me and asked, “why are you so calm?????” 🙂 lol I guess he anticipated that I should be freaking out way more than I was! But, honestly, I have learned over the past few years to simply do my best and leave the rest to whatever was going to happen. I am not (and even though I don’t like to admit it…NEVER WAS) able to control everything. Yes, I am a bit “OCD” personality but that means nothing when life happens.

We were set to begin –  with the countdown on for the guests and events fast approaching…when a ginormous speed bump came into view and shifted every well intentioned plan we had set up.

Yes, everything changed and there was no getting out of that. I had no control. GASP 😉 I had to just reshift my focus on the next step. That was key to me NOT freaking out and having a complete meltdown and I do have to say that with my family at my side, we were able to deal with the issues and make it through safely…lol

Needless to say, in all of the craziness and all of the change of plans…my own personal “best eating plans” for my success in finishing Hammer & Chisels’ final 2 weeks went awry. Like, serious bread eating was done. (my comfort food of choice, along with cookies!)

I was devastated…not going to lie.

I felt like I was hit by a truck at some points and it’s kind of stupid because I was really only dealing with worrying about other’s in my family…and the change of plans in my home.

Nothing bad had happened to me aside from this adjustment period… and yet, I was kind of making a big ordeal about the stress. I know that I’m not the only person who does this, right? And imagine had it been directly concerning ME…that would have thrown me even more off balance.

So what happens now? Like, after I had eaten the garlic bread I wasn’t supposed to eat, and the huge sandwich I inhaled at lunch with my sister and niece…and maybe even some “bites, licks and tastes” of cookies and brownies. I felt bloated, heavy and lethargic and I now know better than to think I had “undone” all the good things from the past few months. It made me reflect back to when I first began this fitness/health journey; before I learned what eating the right foods means and what type of serious focus to place on my success along the journey.

I resonated with those who are suffering the unknowns…thinking that days, weeks, weekends, or months can be the end of our good intentions. Believing the nasty “diet world” hype that surrounds us at every corner, magazine, commercial, etc. can make anyone crazy if we don’t educate ourselves on what is true and what is going to help us continue. The one thing I know that is helping me is my online support group and the complete understanding that I have control and power to focus on my day to day plans. Nothing ever goes perfectly. We can plan all we want and it still can become skewed or completely off kilter but I can always reset and refocus, right?

So can you!

I want to share how I’m making this work for me; instead of having a binge fest and just saying, “to hell with it all this week cuz I’ve already screwed up my last week and a half of this meal plan on hammer and chisel. There’s no way I’ll get the results I wanted now…”

That’s NOT the way to think! I used to think this way and I bet you have (or still do) too! Right?? 🙂

So instead, I am drawing that line in the sand and getting on board like a BOSS LADY! I’m even catching up today in my business info that had to slide since I didn’t have the amount of time available as I usually do. Here’s what I will be committing to this coming week:

  1. Waking up at 5am all week to start my day with my workout, breakfast and personal development reading.
  2. Planning out my business hours and scheduling time for my family and breaks so I don’t overwhelm myself just because I am further behind than usual. (I used to over do things at this point in thinking I could “catch up” again in a day or two but this was a self defeating cycle that left me worse off in the long run)
  3. Making sure that my shakeology gets into my body every day this week…(although this is easy for me now and I haven’t skipped a day all year so far!)
  4. Planning my meals and sticking to the plans!!! (this one is my main priority this week…only because it’s the hardest thing for me to do!) I am even going to share this plan with you below so you can feel free to follow along or even share with me any questions you would like to ask (email me or post below)

 

Week 8 Hammer & Chisel:

Monday: Workout – Chisel Endurance and 10 min ab chisel

Tuesday: Max Hammer Strength

Wednesday: Chisel Cardio (this one is brutal!)

Thursday: the plan says it’s REST day but I switch my rest day to Sunday – Hammer Plyometrics

Friday: Total Body Chisel

Saturday: Hammer Power (my fave!!) and 10 min ab hammer

Here’s my meal plan for Monday: 

Screen Shot 2016-02-21 at 3.03.39 PM

I will share my plans for Tuesday through Sunday to stay on track. Being accountable to what I say I’m doing versus just pretending that I’m on track when I slip up (cuz life happens, right??) is the secret to my success in staying on track the past few years!!

I’m so excited to kick off our new support group as we prepare to get fit and healthy for summer this Spring! There’s still time to jump in if you are 100% serious, just message me today or fill out this form to get your goals lined up and I’ll contact you right away.

 

 

Week 1 Done! (Insanity Max:30)

End of week #1!

This has been such a whirlwind I had to write it all down in a blog post to remember 😉

Day 1 workout was rough. It was simply named, “cardio challenge”. No biggie, right?

WRONG!!! OMG! Shaun T started off with a vengeance and I thought I could take it better than I did! All I know is that this week, I will work on beating my “MAX OUT” time from last week’s. Here are the workouts I completed in order this week, and my MAX OUT times:

Monday: Cardio Challenge – M.O. 8:29

Tuesday: Tabata Power – M.O. 9:49

Wednesday: Sweat Intervals – M.O. 17:00 and Abs: M.O. 6:22

Thursday: Tabata Power (again) – M.O. 30 minutes babyyyyyyyy!!!!! I made it to the end…barely 😉

Friday: Friday Fight: Round 1 (ugh) – M.O. 12:00

Saturday: Pulse – which  is basically a stretch and some pulsing squat moves to help open up the tighter areas and relieve the body from the beating it took all week.

Asylum; End of week 1

Sunday is my rest day. Nothing today. No running, no weights, no anything. This is a day I am guilty of adding in one of my own workouts like a run outdoors or just another short workout to keep me going but I have since learned this only leads my body to being overworked and overtrained. This is just as bad as not doing enough. The body cannot recover properly and starts to actually work against what we are trying to achieve. Weight loss can slow or stop; fatigue gets worse; risk of adrenal fatigue, injuries and sickness are also higher due to this type of practice.

I am happily enjoying doing NOTHING in terms of a workout today. If I ever get a tick to have to do something physical on my “rest” days, I will make it nothing more than yoga. But not this day. This day is for NOTHING!

As far as meals go, I did soooo well this past week that I just want to scream!!!

Why? Because I usually SUCK at this area when I start a new program. My body has cravings galore and I am just more hungry and cranky and want to just EAT more than I am allowed to. This usually leads to me “sneaking” in a bite, lick or taste more than a few dozen times and I know why my results come slower because of this.

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For some reason, this week I am laser beam focused. Kind of like I was when on my fitness competition meal plan. At that time, I knew I would have to get up on stage in a bikini and actually prove that I had followed the plan. This time, no such thing will take place (although a soon to be trip to Cancun with my sis will be happening!) but I am oddly not caving into my usual cravings.

I have to say it may be because I completed a sugar detox the week prior to starting this plan. Seriously, yesterday, I was PMS-ing like a crazy person (sorry guys but it’s about to get REAL!) and shopping in the mall with my daughter looking for a holiday dress and smelling all the stupid pretzel shops, candy stores, chocolate joints and seeing pictures of ice cream sundaes, gooey desserts and decadent everything was kind of pissing me off!!!

But that was all it did!! It just pissed me off!!!

Usually I would cave in and just have a small “something” and maybe split it with my daughter or whoever was with me. I simply had no need or reason; or even “want” to do this yesterday. SCORE! And the exciting part is that I lost 3 lbs the first week!!

I have issues just like anyone else. Do I eat clean most of the time? Yes. Do I choose only the best foods 90% of the time? Yes. But do I also love sugar and crappy foods like the rest of you and cave from time to time? YES!!! Do I ever eat MORE food than my body needs? Heck YES!!! And so I do still battle with my own issues. This is not a “one time fix all” movement. This is a “lifestyle” type drill. If you cannot deal with the ups and downs of it all, you will not ever reach and stay with your goals.

Ever.

Like ever. (reminds me of Taylor Swift…lol)

In wrapping up this week’s blog, I will share what my typical day foods have been so far:

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Breakfast: 1 yellow container oatmeal, 1 red container Greek Yogurt, 1/4 c almond milk, coffee and 1 tsp. peanut butter

Post-workout:  chocolate Shakeology with 1 tsp. peanut butter (I get 4 each day so let me have them all please!!!), water and ice

Lunch: veggies (green container or 2), protein (chicken or eggs) and piece of fruit (purple container)

Snack: veggies (1 green container) and hummus (1 blue container)

Dinner: 1 yellow container of brown rice, 1 green container of vegetables, 1 orange of dressing or nuts/seeds, 1/2 red container of protein, 1 purple container of fruit

Snack: 1/2 red of Greek yogurt, 1 yellow container of oats, 1 tsp of peanut butter, herbal tea

LOTS of water all day long 😉