Firefly Fitness with Ken & Jennifer Cornine

Building a Legacy of Health and Happiness


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Day 2 or More Acurately “Geez, my backside hurts!”

Meet my trainer Official Sagi Kalev for today.1915383_10153942310843474_6516310247535031104_nIt is Day 2 for me ofThe Master’s Hammer & Chisel and again I am shocked at the intensity of this program. Not too long ago I would have felt the discomfort and listened to the voices in my head telling me that I’m too old for all of these jumps, that walking is enough.

Enter Sagi telling me that it is worth it and I can do it. He reminds me that this is a mental game and that my body is capable. And you know what? I believe him. Even though I am struggling mightily to make it through and there are some moves that I can’t swing just yet I trust this process, I trust my trainers and I trust the group that is in place to pick me up (virtually) out of the puddle of sweat on the floor and tell me that today I did great.

Here is a link to a great article on the power of fitness buddies.  Have a great workout & share it with someone!

See you tomorrow,

jennifer

x0xo

 


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New Year 60 Day Challenge: Day 1

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Today I am starting  new journey:  I am on a mission to reclaim my health and fitness.  The holidays are always a turbulent time for me and the first thing to go is my diet, closely followed by the other areas of essential self care: sleep, exercise, moderation…Each year I find it a little harder to bounce back, but this year I have tools at my disposal that I’m going to share here if that’s ok.

The first thing is to GET REAL!  It takes a good long look at where you are starting from in order to see where it is realistic to go.  My starting point is a scary 5 lb holiday weight gain on top of the 5 lbs put on over the course of the previous year.  YIKES!  While I am not on a mission to run on the beach in  a bikini (yet), maintaining a heathy weight is imperative to my physical comfort, ability to move freely and maintain a positive outlook.  For me, physical fitness is essential to mental heath and the ability stay in balance.

Day 1; Step 1 requires a health assessment.  Weight, key measurements -because the scale LIES!- and an honest look in the mirror complete with photos.  Here is how to take your measurements.

Next is the plan.  I am using a new program called The Master’s Hammer & Chisel and participating in an online support group specifically for this program.  Support and accountability are essential to success!  The program has a nutrition guide to follow as well as a workout schedule so that part is easy.

Finally comes the daily motivation component.  It takes work!  Just because it is simple doesn’t mean it is easy.  So motivation and inspiration are key to success, keeping the goal in front of me and getting clear on the why behind the change.

All of these key components I will be sharing here in the next 60 days.  Follow along with me if you like.  I would love some company!  Let’s do this!

 


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Fun Mini Taco Stuffed Peppers

I made a fantastic impromptu dinner and thought that I would share…

mini-taco-stuffed-peppers-06Mini Taco Stuffed Peppers
1 bag of mini sweet peppers; split in 1/2 lengthwise
2 lbs ground turkey breast
1 jar salsa
1 portion taco seasoning. (I have a great recipe if you need one)
shredded monterey jack cheese.

Brown the turkey with seasoning & 1 c. water. Stuff mini pepper 1/2’s with turkey. Add a teaspoon of salsa on each pepper and top with a sprinkle of cheese. Broil in a preheated oven for 8 minutes or until cheese melts. Serves 4 in my house. Enjoy!


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Need A Little Mental Vacation?

We have had amazing weather here in Central Jersey- up until this week.  The temp dropped a staggering 40 degrees reminding us that summer is not quite here.  So, A LOT of us are grouchy and dreaming of sun, sand and surf.  I thought that I would help you out with a mental break.

 Now that you are  a little relaxed, you can take a minute to whip up today’s frothy dose of dense nutrition.

Greek Island Shakeology

Ingredients:

  • 1 serving of Vanilla Shakeology
  • 1 cup vanilla Greek yogurt
  • ½ cup 100% pomegranate juice
  • ½ cup fresh or frozen blackberries
  • 2 fresh basil leaves

Add first 4 ingredients to a blender with ice and garnish with basil.

Calories: 357/ Total Fat 2g/ Saturate Fat 0g/ Cholesterol: 5 mg/ Sodium: 311 mg/ Carbohydrate: 49g/ Fiber 7g/ Sugars 38g/ Protein 40g

Enjoy!


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Problem: Campfire S’mores = Cravings! Solution Below

I don’t know about you, but one of my favorite things to do in the Summer is to sit by the fire and make S’mores with my kids.  The problem is that it doesn’t always fit into my healthy eating plan.  Instead of feeling deprived (and Hangry!) I searched for alternative solutions to my cravings and came up with this life-saver.  It really does taste like Summer.  (If you haven’t given Chocolate Shakeology a try and would like to- just give me a shout!  Happy Summer!Smores-Shakeology-Full


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Fight Human Trafficking & Get Healthy this May!

Join me in getting healthy this month for a great cause!   For the remainder of this week Carl Daikeler, CEO of Beachbody has decided to donate $10 of every 21 Day Fix Challenge Pack to the International Justice Mission in order to combat human trafficking.  IJM is an organization close to the hearts of Beachbody’s coaches and one that we are proud to support.

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Want to know more about the 21 Day Fix?  Read on…

With 21 Day Fix, losing weight has never been simpler—or faster! Anyone can have success with this simple program. It’s sure to bring you amazing opportunities for expanding your customer base, so here are some key points to remember.

What is 21 Day Fix?

• A 21-day program of simple portion control and 30-minute workouts that anyone can do • Simple, fast weight loss—no weighing food or counting calories, carbs, or points • You can lose up to 15 pounds in 21 days

What makes 21 Day Fix unique?

• Portion-control containers take all the guesswork out of losing weight • It’s the simplest way to control how much you eat • 30-minute workouts that anyone can do and fit into everyone’s busy life

What’s included?

•7 color-coded portion-control containers • Shakeology® shaker cup • 6 easy-to-follow 30-minute workouts • 21 Day Fix Start Here quickstart guide and workout calendar • 21 Day Fix Eating Plan that shows you exactly what to do • 3 Day Quick Fix Guide, Autumn’s secret weapon for fast weight loss • Dirty 30 bonus workout • Exclusive FREE bonus workout—Plyo Fix (a $19.95 value)

How does it work?

• The Eating Plan shows you how to use the portion-control containers • Simply put your choice of food in the color-coded container—if it fits, you can eat it! • Do one 30-minute workout per day according to the Fitness Guide • Follow the simple plan, and you can lose up to 15 pounds in 21 days.

I hope that you will join me and fill out this challenge group application for more information.


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“Hello my name is Jennifer & I CRAVE Chocolate”

I have been following a different workout program that I LOVE.  I don’t love the nutrition side of it though and I have been deeply conflicted about it.  As a Healthy Lifestyle Coach, I PREACH “Follow the program as it was written.”  Problem is that the way this one was written feels WRONG for my brain.

I have a sugar addicted brain.  The real deal-as in cravings that will be relentless and zap my energy and make me moody and sad and defeated kind of addicted brain- so a diet made up of 50% carbohydrates is not a healthy choice for me.  So with much trepidation, I have decided to bag the carb-loading lifestyle after 3 weeks (and 4 lbs) and go back to my nutritional sweet spot (pun intended).  I do plan to continue with those killer workouts and share my progress as the challenge continues.

In the meantime, I have to deal with the carb brain and sometimes that means tricking it.  My solution is here:  Clean Eating Almond Butter Cups.  (Kid approved!)

homemade-peanut-butter-cups

1/2 cup coconut oil
1/2 cup high quality cocoa powder
1/2 cup smooth almond butter
1/4 cup raw honey or maple syrup
1/2 teaspoon vanilla

Melt coconut oil.  Blend all ingredients together in a food processor or blender.  Pour into paper-lined muffin tin cups or silicon muffin cups and fill half-inch full.  Makes 20.   Chill for 30 minutes or freeze for 10 minutes.  When firm, remove.  Store in a sealed container in the refrigerator.  Mmm-mm!

2 little cups of goodness are 146 calories/14.6 grams fat/2.8 grams carbs/1.6 grams protein/ 1.4 grams fiber

If you would like to see what I’m cooking this week, I post my recipes on my Pinterest board here.https://www.pinterest.com/JenniferCornine/this-weeks-meal/.  I am following the 21 Day Fix Nutrition Guide and would love to share more with you about it.  Just message me or find me on Facebook!


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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!

beast3beast2


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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How Body Beast Gets You Result

As I continue through my first week of Body Beast, I find that I am more and more curious about this program and how it came to be.  And most of all, how it works.  Like so many before me, I struggle with an old mentality of less is more when it comes to calories.  For me this is truly a leap of Faith!  If you are curious about how it works, check out this blog post…

Reblogging from The Team Beachbody Blog.

How Body Beast Gets You Result

How Body Beast Gets You Results
“What are you feeding these guys?” said one of the other two judges at the Beachbody Classic, the annual bodybuilding competition held at The Beachbody Summit. “Some of them are ready for their pro cards right now!”

When we partnered with professional bodybuilder Sagi Kalev to create a real home bodybuilding program, we were met with a lot of skepticism. “You can’t get big without an Olympic weight set,” we were told by so-called experts of the industry. We knew they were wrong, we just weren’t sure we could get the public to believe in it. At the Beachbody Classic, the proof was in the proverbial pudding; both men and women had achieved world-class results, at home, without the need for massive weights, squat racks, or even a bench press.

Here’s an inside look at what the program is and how you, too, can become a Beast.

The Team
In our first meeting with Kalev, the conversation revolved around how to get results without a ton of equipment. While Sagi was confident that it could happen, there was no track record of it being done. Bodybuilders, traditionally, are married to the gym. Historically, it’s been such a part of the bodybuilding psyche that no one bothered to consider it.

But Beachbody’s CEO, Carl Daikeler, wasn’t so traditional. He thought only of the untapped potential of those who were too shy, or too busy, to get to the gym every day. If we could come up with an alternative, we could change the entire perception of what it takes to get big.

It’s not like we didn’t have experience, either. Throughout our history we’d seen great results with limited equipment. In fact, armed with nothing but exercise bands, Daikeler had added pounds of muscle using P90X. Even though we’d never focused exclusively on bodybuilding, we’d helped thousands of people add some mass and knew our template for using minimal weight could be expanded.

We also had access to Dr. Marcus Elliott and his P3 team of exercise physiologists. They transformed athletes, so movement is their specialty, but an athlete’s body must also match his or her sport. They knew all the latest science of metabolism and how to grow (or shrink) bodies for optimal performance.

With a solid team in place, research commenced. Strategic meetings, test groups and some good old trial and error followed and, pretty soon, Dynamic Set Training was born.

Dynamic Set Training
It’s long been understood that that muscular hypertrophy (growth) is based on the body’s ability to create hormonal cascades, which translates into an altered metabolism that’s more easily molded into shape. With proper structure, along with strategic eating—a lot of eating—and supplementation, you’ll maximize your body’s ability to gain muscle.

Heavy resistance (a.k.a. weight) has always been a key component of this process. However, continual research has shown that while lifting maximum weight and inducing failure is a vital part of the process, one of the main factors is something referred to as time under tension.

Time under tension is the cumulative amount of time that your muscles spend contracted during a workout. As long as you’re continually pushing your body to its limit, this factor supersedes the actual amount of weight you’re using. Knowing this opened the door for new weight training strategies to maximize time under tension using minimal weight.

This in no way means that only light weight can be used. It’s still vital to stress the body in something called the Phosphocreatine energy system (anaerobic endurance), so you still need enough weight to continually achieve failure. However, the principles of time under tension opened the door to new forms of training, using different styles of sets and cadences that can facilitate anaerobic failure with less weight and equipment than is traditionally used.

If this seems complex it’s because, well, it is. It took a crew of experienced trainers a fair amount of testing to nail it. As scientific as it is, the underlying principles of Dynamic Set Training can be simply explained using one example, called a pre-fatigue set.

Pre-fatigue sets require you to do a low-weight, high-rep set of exercises that targets muscle groups, followed by a heavier set that targets the Phosphocreatine system. For example, a set of push-ups to failure, followed immediately by a set of bench press in which you use the maximum weight in order to fail at 8 to 12 reps. The first set tires out the body so you can achieve anaerobic failure in the second set with less weight than you’d normally use. This turns the entire “superset” into one very long anaerobic set, adding to the overall time under tension of the workout, thus forcing the body’s hormonal response to build muscle.

Over the course of a program, you must continually force the body to adapt to training protocols. What this means is that, as great as pre-fatigue sets are, you can’t just rely on them alone to stress the body’s hypertrophy response. To accomplish this, we needed to come up with an array of training methods that would maximize time under tension, while still forcing anaerobic set failure, the result of which was a stew of different weight training strategies we called Dynamic Set Training.

Turning Stew Into A Meal
A training strategy does not a program make. So while Dynamic Set Training was the vehicle that allowed us to create an approach to building muscle without a literal ton of weight, it needed to be molded into a training program.

Any solid training program includes an overall strategy for exercise, along with diet and supplementation that match. This being Beachbody’s forte, it was a straightforward process, but a program that targets mass is a slightly different animal than a weight loss program. The strategy for Beast had to accommodate both.

The exercise protocol included setting up microcycles, which are your workout schedule for a given week; macrocycles, which are your blocks of training that maximize the adaptation principle; and recovery, so that your body has time to properly build muscle before you hit it again. For Beast we set up two schedules, one for those looking to change their body composition by either gaining or losing weight, and the other for those looking only to gain mass.

Since this article concerns mass, we’ll just focus on the latter schedule. Workouts based on Dynamic Set Training are not enough for an effective program. You have to create workouts that can utilize the theory of progressive overload over time, meaning you need a strategy that stresses the body continually from the time it’s out of shape until its fitness level is peaking. This is the reason there are so many workouts in the program, as well as a training schedule that’s set up in various training blocks.

Essentially, each training block is crafted so that you maximize a training principle known as the specificity of adaptation. Blocks are designed to last a month, but you may do them longer depending on how your body is adapting to your training. When you peak, you move on to the next one.

Of course, as any bodybuilder knows, all of this revolves around diet (including supplementation). Most bodybuilders say that diet is the crux of bodybuilding, especially at first, as you’re attempting to add more mass than is natural for your body.

With this in mind, we created diet and supplementation strategies that work hand in hand in order to make this process as easy as possible. As Sagi states in the guide, it’s not easy, but reviews on our nutrition guide tell us we’ve nailed this, at least as much as we can. Getting big requires that everyone endure a period of eating more than they are comfortable with but, as Sagi says, “I spend one hour a day exercising and 23 hours recovering. What you do in those ‘off’ hours makes all the difference if you want to be a Beast.”