Firefly Fitness with Ken & Jennifer Cornine

Building a Legacy of Health and Happiness


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Body Beast Week 1

Beast Shoulders done!  Now I have completed all of the workouts 1x in this phase and I feel amazing!  (Completely sore, but finally able to make it up & down the stairs in a timely fashion, thanks Sagi Kalev​, 😉  )   It should be worth it- check out this inspiration!

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As far as nutrition I would say that I am finding this the hardest part to master.  The lower carb lifestyle is so deeply engrained in my eating habits that it is a major struggle to find a way to eat 25% protein 50% carbs 25% fat.  This is necessary to do according to the Book of Beast for the Build & Bulk Phase.  I am still working it all out.

The trick for me will be doing the workouts at 5am.  After this type of workout you need to refuel quickly and this should be an unbalanced meal in macro ratios.  3:1 – 5:1 carb to protein ration with very little fat.  For me, that looks like this

1 cup Cheerios

1 Greenberry Smoothie (Greenberry Shakeology, 1c frozen fruit, 1 Tbsp Apple Cider Vinegar & water)

That clocks it at about 300 calories/ 64% carbs

I am still working out the rest of the plan.  Stay Tuned…


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Day 3 Body Beast

10f68a8a47224a6e74049e2e0cf716fbDay 3 of Body Beast is coming to a close and I am whimpering as I type this.  I haven’t been this sore in ages and I am fairly fit!  I had been doing 21 Day Fix Extreme, I LOVE Plyometrics, yet I am still crying the day after leg day.  So that means that I am doing something right.  Right?  As I whine and whimper, my husband reminds me that the first week is the hardest, that I am tearing down and rebuilding muscle, and it will get less painful.  Not pain-free mind you, less painful.

As for the nutrition side of things, I am freaked out about eating 1996 calories, 50% of them carbs.  I had no idea that it would be this hard to eat so many carbs after YEARS of carb deprivation.  But I committed and I will see it through or else I will just end up a fatter, marshmallow from eating so much in Build/ Bulk.  You cannot do the carb loading without the depletion that comes in phase 3.carb-loading

I am so very thankful for the Facebook Groups that I scroll all day for encouragement and for a trainer with such heart in Sagi.  I couldn’t do this without the group support.  As a Beachbody Coach, you would think that I wouldn’t be shocked about how much I rely on group support.  As a facilitator, you get comfortable allaying other people’s fears about starting something new that you have already been through.  It is all familiar and you guide others through with confidence.  This is a whole new depth for me and it makes me FEEL exactly what my challengers feel and how much trust they have to place in me to take the first step.  Just another way that this is a gift for me.

Please comment below your words of advice/encouragement if you have done Beast before, follow me if you want to see the good , the bad & the ugly of my first time around with Body Beast or message me if you think you would like to join me in this Challenge- I would love the company!


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Q & A With Body Beast Trainer Sagi Kalev

The difference with our Beachbody Community is our Heart.  We have Celebrity Trainers with Heart.  Last night Body Beast creator Sagi Kalev and his soon-to-be bride, superstar coach Barbie Decker took time out of their vacation to get on a phone call with about 200 women to answer all of our questions about tackling Body Beast  as women.  When was the last time you heard of that level of accessibility (outside of the Beachbody Community?)  That is why I love this company and the culture that it created.  8cc359ff6cbd31bd9e3522e56c9cea0e

We all had SOOO many questions.  Will I get bulky?  How do I eat all of that food?  That many (gasp) CARBS?  Read on for some answers and contact me if you have any more or are interested in taking on the Beast yourself!

Summary provided via Facebook & Beachbody Coach  LeeAnn lelmini 
1. Women can not get bulky. Unless you are pumping yourself with testosterone, it’s near impossible. Lifting get’s you cut and shredded, making you look killer in that dress you want to wear


2. Please stop being obsessed with the number on the scale! As you build muscle, your body will tighten. pay more attention to the way you feel when you look in the mirror and how absolutely stunning you are!


3. NUTRITION NUTRITION NUTRITION!!!!!! Don’t create fears or situations in your head before you try it. It is not about calories. Calories are just a guideline. What is important is that you are “WRITING IT DOWN” and really figuring out what foods make you feel good after you eat them. Take notes after you eat to figure out which ones are working for your body and which ones aren’t. You should feel satisfied with your meals, not hungry 30 minutes later or too full. It is about your portions and WHAT you are eating. Follow the book of beast (request a new one from coach relations if you still have the old one) and TRUST the process.


4. More NUTRITION: Carbs are not bad! NO, you can’t eat bagels and waffles and expect to get results. You can get carbs from starchy veggies and other healthier options that are going to fuel your body.


5. It is NOT about losing weight but IS about losing body fat! That comes with pushing yourself in the workouts and following the correct simple nutrition.


6. PUSH YOURSELF! If you can do 10 more reps, you are not pushing hard enough. You want to be working hard during the entire workout, increasing the weights progressively.


7. More cardio is NOT needed to burn fat. The program is at a fast pace and you are going to be burning a lot of calories with it. You can do other programs with it but ensure you are eating enough food.
8. BCAA’s and Glutamine are awesome


9. YOU GOTTA HAVE FUN WITH IT! 

The Beast, who has over 27 years of professional body building experience, has put together this program, taking over 2 careful years to make sure every rep, every recipe, and every part of the guide was strategically formulated to get you results. That’s why it is the number one infomercial on TV… because it works! The winners of the Beachbody Classic 2014 are those who did the Beast program and followed the meal plan to the T! Don’t over-complicate it!


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Body Beast & Me: Day 1

Today I started a new Challenge.  As a wellness coach, I facilitate lots of support groups for people with varied goals like weight loss, disease management, strengthening & toning, even weight gain.  I exercise myself most days and eat clean 90% of the time, but I have gotten a little too unfocused on my own journey- so today marks the beginning of my personal fitness challenge.

I chose today for very personal reasons.  It is the day after Easter and a time of renewal.  Spring is starting to peek through the cold here in NJ and it is time to shed the stress of the old and encourage new growth.  

As for the program I chose, it is called Body Beast.  

Body Beast has me consuming more calories as outlined in the plan than I ever have before on a program and that makes me a little nervous!  I am very excited though at the same time. Luckily, I am registered for a group call tonight with Sagi Kalev to answer questions about women and “beasting”.  I’ll share what I learn here tomorrow.

Strength training is so important for women, even more so as we age. Can’t wait to see what the next 89 days are like!