Do you have big dreams of working from home? 💫

 Hey!

 I work as a Patient Service Representative and have been craving so much more from life.

I have big dreams of working from home, building my own schedule, getting to go to brunch with friends whenever I wanted, and never having to miss a single second of my grandbabies at home. 

But I had all of these preconceived ideas in my head of what it meant to make money from home and they were some of my biggest fears! 

 Always having to be on social media. 

 Begging my friends and family to buy from me.

 Randomly messaging people I hadn’t seen or talked to in YEARS.

But there was something inside me that just kept telling me to take the leap, so I did… 

And I’m so willing to admit how WRONG I was! 

 I fell in love with Beachbody and its products because of how incredible they make me feel! All I want to do  is share that with other people, and that’s EXACTLY what I get to do every single day. 

I’m not on my phone all day and all night. 

I’m not begging ANYONE… ever. 

I’m never sending a single cold message. 

And you don’t have to either!! Being your own boss means running your business on YOUR terms.  I’d love for you to find out what that feels like. 

Talk soon,

Dawn

FREE DOWNLOAD!

 Here’s your free PDF: "Find Your Team. Becoming a Coach"

Ok, so this month, I am sharing something a little different, because, let’s be honest, I love my job as a coach so dang much, I just can’t help but share it with my favorite people...aka, YOU!

So...consider this your inside scoop on what I do as a health and fitness coach! I encourage you to check it out with an open mind and take the first step in learning more about becoming a health and fitness coach! 

It is so rewarding for you and for your clients who get the chance to work with you!

To kick off this potential new opportunity for you, I wanted to give you a super quick reminder of all the benefits and possibilities that can come out of coaching!

 You can work whenever you want!

 You help change lives!

 You don’t have to quit your day job if you don’t wanna.

 You get discounts on workouts, supplies, supplements and shakes!

 You can earn extra money or make a full-time income.

 You can become an even healthier version of you.

 You have the opportunity to go on trips to amazing places!

 You can work from wherever you want!

 You can be home with your kids all day.

 You can take days off during the week just cuz.

You’ll find more benefits and how-tos in the the PDF.

Again, here is your free download: "Find your team. Becoming a Coach"

Enjoy!

Dawn

P.S. Want to join a supportive group of other people who want to improve their health and fitness? Join my Facebook page Dawn

Want To Up Your Workout Routine? 4 Pro-Tips for the Best Run Ever!!!

 We’ve already talked about how running makes you feel better, but have we talked about how to run the RIGHT way?‍  

I know what you’re thinking - How can you run the WRONG way???

Well, running isn’t rocket science  but there are some things you can do to make it less, dare I say...torturous.

There are some tips you should follow so you can prevent injuring or over-exerting yourself. When you go for your morning jog you want to get the most out of it, right?

These 4 tricks are sure to do exactly that. Here are 4 fool-proof ways to improve your daily run. 

1. Get the Right Shoes 

The best run of your life starts with a good pair of shoes. Find the softest, most comfortable running shoes you can. Find something light, but with enough cushion to support your joints as you run. Running can put a lot of stress on your joints - so it’s important to find shoes that can take the impact. 

2. Follow the Right Diet 

Before you exercise, you need to make sure you’ve got enough fuel to keep you running. For the best pre-run snack, avoid foods that are high in fiber or fat. You want something easy to digest that packs an instant punch of energy. Go for some healthy carbs like bananas, cereal, or dried fruit.

3. Warm-up 

A great way to warm-up before you go on a run is to stretch. This will help limber up your muscles for the real workout and can lower your chances of getting injured.

4. Go at the Right Pace 

Ready, set, go! Find a pace that works for you. Don’t forget to take a cool-down walk when you’re done. It helps your heart rate decrease at a slower, healthier rate.

Want more running tips from the pros? Beachbody is launching a new program called 30-Day Breakaway and it’s their first outdoor program ever! You no longer have to exercise by the T.V. Instead, you can exercise on the go in the fresh outdoors - and it’s all about running! 

VIP access to 30-Day Breakaway is now open! SIGN UP TODAY and be the first to try out this revolutionary program.

Dawn

P.S. Skip all the way to the bottom? No problem. I do it too.  If you scroll up, you’ll find 4 running tips, which you’ll probably want to read over because a new program called 30 Day Breakaway is out and it’s alllll about running.

Menu plan week of August 27th

This week's menu is carb free as I'm going into the 3rd week of Shift Shop and there are no added carbs, just the natural ones that are in fruits and veggies. 

 

 

Menu plan

 

New meal plan!!!

Meal plan week of August 21st

Shift Shop Round 2



The groceries are bought for round 2 of Shift Shop. I'll do some meal prepping tomorrow. I don't like to meal prep for the entire week because it's too much work for me. I'll prepare a few things like the egg cups for breakfast, I'll make the Orange Chicken for dinner and separate it into the individual servings. I'll also make the Spaghetti Squash "Lasagna" tomorrow as I have to work late Tuesday evening. I'll make up some hard boiled eggs and maybe cut up some veggies so they're easy to grab. Otherwise, most of my meal prep I like to do the night before for the next day.

 

I finished round 1 a week ago and my results were amazing. In the three week program I lost 3.2 lbs and 5 inches!!

 

So, I'm ready to step it up and lose more inches!!! If you want to join me doing this program, or any other, comment and I'll help you!!



Resurrections

Hi everybody! I'm going to try and resurrect my blog. I may only post once or twice a week at first. I'll try to at least post my weekly menu and build up to posting more!! Here's this weeks menu based on the 21 Day Fix portion control system: (I'm going to need to play around with this lol)

Weekly Menu for August 7th

Insanity Asylum Volume 1, Day 1 Meals

I had the bagel with peanut butter and ate half the strawberries for breakfast. I drank my shakeology mid morning for a snack and then finished the strawberries from breakfast. I ended up not being able to eat my lunch but always carry a healthy protein bar with me so I had that in the early afternoon. When I got home from work I had some plain greek yogurt with blueberries mixed in. Dinner was delicious and so low in calories!!! Here are the recipes:

21 Day Fix Turkey Meatballs

Ingredients:
Nonstick cooking spray
2 lbs lean ground turkey
Sea salt, parsley, paprika and garlic powder to taste
1 large egg, beaten
2 cups rolled oats
4 tbsp. tomato sauce

Directions:
Preheat oven to 400 degrees.
Coat a baking sheet with nonstick spray.
In a large bowl, mix together the raw turkey meat, seasonings, egg, oats and tomato sauce. Roll in to 1 inch balls and place them on the sheet.
Bake for about 20 minutes or until no longer pink inside.

Nutrition info:
Calories: 43 per ball
Fat: 2 g
Carbs: 1.3 g
Protein: 5.5 g
Fiber: 0


Cauliflower Mashed Potatoes

Ingredients:
Two fresh heads of cauliflower

Directions:
Rinse cauliflower to remove any dirt. Take a knife and chop the cauliflower into smaller sections and away from the center brine. Remove any greenery. Drop the cauliflower chunks into a large pot of boiling water. Cover.
Keep checking it for softness every 15 minutes. If a fork easily slides through it, then it's ready. Make sure you don't take it out before it's finished or it will be chunky with hard pieces. Use a mixer or food processor and blend until smooth. Add sea salt and pepper to taste.

Nutrition Info:
Calories: 27 for a one cup serving
Fat: 0
Carbs: 5 g
Protein: 2.1 g
Fiber: 2.7 g

Health Bet Beginnings

Yesterday I took the fit assessment and here's how I did:
Agility Heisman--6
In & Out Ab Progression--16
Push-up--12
Mountain Climber Switch Kicks--46
Agility Shoulder Taps--2
X Jumps--20
Moving Push-ups--1
Agility Lateral Shuffle--6
Agility Bear Crawl--4

Now, I'm posting these because in 2 weeks I take the assessment again to see how I've progressed and then again at the end of the program.

This morning I weighed in & took my measurements, which I'll do again after a month.
Weight=118.8
Chest=34
Right arm=11
Left arm=10.5
Waist=29
Hips=33
Right thigh=18
Left thigh=18
(I'm not trying to lose weight. My main goal is to tone more & work on a 6 pack lol. And also to become stronger)

Day 1 workout, Insanity Asylum Volume 1 Agility & Speed, was intense but I got through the whole thing. Even though it's an "insane" workout, I absolutely love working out and taking care of myself. Between exercising, drinking shakeology and eating healthy, I feel the best than I ever have in my life! I'm so thankful I found Beachbody. It's not just the health & fitness piece but the Beachbody community is absolutely wonderful. Very supportive and motivating. I can't say enough good things about Beachbody.

Here's a little snippet of today's workout:
https://www.facebook.com/dawn.vezina/videos/10154898491625789/

Health Bet Challenge

Monday I'm starting a new workout program. It's taken me at least a week to decide what I want to do. I finally decided this morning to do Insanity Asylum Volume 1. Beachbody is having a Health Bet Challenge starting Monday so I will begin the program then. I just finished making my menu for the first week and tomorrow I will go grocery shopping and do any food prep needed for the week. I'll share my journey here.  Here's my menu:

Monday
Workout: Speed & Agility
Breakfast: 1/2 Whole grain or whole wheat bagel with 2 tsps. peanut butter & Sliced strawberries
Snack: Shakeology
Lunch: Lettuce boat, Shredded chicken, Chopped tomato, Dressing
Snack: Greek yogurt w/blueberries
Dinner: Turkey meatballs, Cauliflower mashed potatoes & Steamed carrots
Snack: String cheese

Tuesday
Workout: Strength
Breakfast: Oatmeal & Blueberries
Snack: Shakeology
Lunch: Turkey meatballs, Steamed broccoli w/shredded cheese
Dinner: Oven baked chicken breast, cauliflower mashed potatoes & steamed carrots
Snack: Greek yogurt w/fruit

Wednesday
Workout: Back to Core
Breakfast: 1/2 whole grain or whole wheat bagel & 3 strips turkey bacon
Snack: Shakeology
Lunch: Chopped lettuce, shredded chicken, tomatoes & dressing
Snack: Apple
Dinner: Turkey salsa soup
Snack: Grapes

Thursday
Workout: Vertical Plyo
Breakfast: Scrambled eggs, 1 slice whole grain or whole wheat toast & sliced strawberries
Snack: Shakeology
Lunch: Ground turkey w/broccoli, apple w/peanut butter
Dinner: Leftover turkey salsa soup
Snack: String cheese & handful of peanuts

Friday
Workout:  Rest Day
Breakfast: Oatmeal & blueberries
Snack: Shakeology
Lunch: Slice of whole grain or whole wheat bread w/2 tsps. peanut butter & string cheese
Dinner: Oven baked chicken breast, cauliflower mashed potatoes & steamed carrots
Snack: Greek yogurt w/strawberries

Saturday
Workout: Speed & Agility
Breakfast: Scrambled eggs
Snack: Shakeology
Lunch: Hummus mixed with shredded chicken, pita chips
Snack: Apple w/peanut butter
Dinner: Whole grain or whole wheat pasta w/pasta sauce, steamed broccoli & carrots
Snack: 2 hard boiled eggs

Sunday
Workout: Strength
Breakfast: Greek yogurt w/berries
Snack: Shakeology
Lunch: Shredded chicken & veggies wrap
Snack: 1/2 whole grain or whole wheat bagel w/peanut butter
Dinner: Salad w/shredded chicken, tomatoes, shredded cheese & dressing
Snack: Grapes

Holiday Season

After the indulging I did yesterday celebrating the holidays, got right back on track this morning. Have you been over indulging? What's your New Year resolution? Lose weight? Exercise? Both? You pay for a membership, go for a couple weeks, then the excuses start.....before you know it, you're not going anymore. You've wasted how much money? And you're back to the same old habits? I researched memberships and they can cost $500 plus a year. What if I told you I can get you a better deal than that, you can workout in the comfort of your own home, you'll be provided all the tools you need to get healthy. Oh, AND for the month of January, you have the opportunity to earn money to get healthy!!! Comment here if you're interested in investing in yourself ❤

January Health Bet

Would you like to win a share of at least $2,000,000? And get healthy at the same time?? Why not??? It's a win win! Beachbody is having a Health Bet Contest next month. I would bet at least half of my friends will make a New Year's Resolution to get healthier, start working out, etc. Well, here's a way to stay accountable for that promise to yourself AND you could win money at the same time. I participated in a Health Bet a few months ago and it helped me get to where I am today. Yah, I won a bit of money too. I would love to help you reach YOUR goals.  Email me at dawnvezina@gmail.com and put Health Bet in the subject line or message me on facebook https://www.facebook.com/dawn.vezina so that I can get you started.

How---Participate in a Challenge Group on My Challenge Tracker, log a minimum of five (5) Shakeology uses with photos and three (3) workouts during each of the four qualification weeks during the Challenge Period.
Prize---Qualify by meeting all requirements and automatically win an equal share of the Beachbody Health Bet prize pool.
When---The Beachbody Health Bet contest runs from January 9th, 2017 - February 5th, 2017. Qualifiers must meet all requirements for each of the four (4) qualification weeks during the Challenge Period:
 Week 1:  Jan. 9th - Jan. 15th
 Week 2:  Jan. 16th - Jan. 22nd
 Week 3:  Jan. 23rd - Jan. 29th
 Week 4:  Jan. 30th - Feb. 5th

Qualification 1
Must be a participant in an active Challenge Group on the My Challenge Tracker app during the Challenge Period.
-     Participants must have a valid First and Last Name, email address, and shipping address on record with their Team Beachbody Account by February 6th, 2017 in order to be paid out. 
 
Qualification 2
Log a minimum of five (5) Shakeology uses, each accompanied by a Shakeology photo, during each qualification week.
-     To be eligible, each log must be accompanied by a Shakeology photo (participant does not need to be in the photo).
-     The logged photos can be of your Shakeology on its own, your Shakeology preparation on its own, or of you preparing or consuming your Shakeology.
-     All Shakeology uses must be logged no later than 11:59:59 p.m. PT on the last day of each qualification week (1/15, 1/22, 1/29 & 2/5). 

Qualification 3 
 Log a minimum of three (3) workouts during each qualification week.
 -     All workouts must be logged no later than 11:59:59 p.m. PT on the last day of each contest week (1/15, 1/22, 1/29 & 2/5).
You can order your Challenge Pack/Shakeology** here http://www.beachbodycoach.com/dmvezina

**You must place your order by December 29th in order to get it in time for the contest

Shakeology

SHAKEOLOGY

How Does Shakeology Work?


Shakeology is made up of over 70 high quality ingredients, some of these ingredients are considered “superfoods”. All of Shakeology’s ingredients are all natural, and it contains no preservatives or artificial flavors. In addition to being healthy for you, Shakeology tastes delicious. You will be shocked at how great Chocol...ate Shakeology tastes, it really does taste like a milkshake!

Shakeology “works” simply because it is extremely healthy for you. To get the same nutrients from 1 shake you would have to eat 5 full salads! Shakeology can be used as a meal replacement shake, or a midday snack. The concept behind the meal replacement strategy is very simple. If you want to lose some weight, replace one meal a day with Shakeology. Depending on what your normal diet consists of, Shakeology is most likely much better for you than what you are normally eating for breakfast or lunch.

What's in Shakeology?

Protein and Essential Amino Acids to help:

• Reduce hunger and food cravings
• Repair muscles
• Promote healthy skin, hair, and nails

Chocolate and Greenberry Shakeology include whey protein isolate, an easily absorb-able source of high-quality protein that's ideal for building and maintaining lean muscle mass. Tropical Strawberry and Vegan Chocolate include high-quality plant proteins from brown rice, pea and other sources.

Essential amino acids, found in these proteins, help the body

• Repair muscle tissue and heal wounds; and reduce hunger pangs.
• The protein in all Shakeology products provides a highly bioavailable source of essential amino acids.

Prebiotics, Probiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption
• Aids digestion
• Support a healthy intestinal tract
• Increase absorption of nutrients
• Shakeology contains many ingredients that are beneficial to the digestive system.
• Prebiotics, natural components of certain plants, help support the "friendly" bacteria in your digestive tract.
• Probiotics are strains of live good bacteria that help with the digestive process. They assist the body in absorbing nutrients and minerals, bring an overall balance to the digestive tract, and help support the immune system.
• Digestive enzymes, from sources such as pineapples and papayas, help your body break down food into its individual components, making the nutrients easier to absorb.

Adaptogens
• Help promote a strong immune system
• Help increase energy
• Help protect the body from stress
• Help balance endocrine hormones and the immune system


Adaptogens are special herbs that grow in harsh climates and conditions, at high elevations, atop mountains where the soil is rocky and oxygen in the air is thin. Because these plants have to adapt to harsh conditions, they have highly concentrated nutrients that can help your body cope with stress, provide energy, and maintain a strong immune system.


Shakeology has a total of 9 adaptogens. Which is more than any other shake out there!

Antioxidants and phytonutrients (plant-sourced ingredients) help maintain health
• Help neutralize harmful free radicals
• Help decrease inflammation
• Help maintain the immune system
• Potentially decrease the risk of degenerative diseases


Many of Shakeology's fruit and vegetable sources have been chosen for their high concentration of healthy natural substances known as phytonutrients, including flavonoids, polyphenols, anthocyanins, and catechins. These substances have antioxidant properties, meaning they help neutralize molecules known as free radicals, which damage cells and may contribute to the aging process. In laboratory tests, phytonutrients have shown promise in helping prevent a wide variety of degenerative conditions.

23 Vitamins and Minerals your body needs to function for optimal health
• Get a wide range of essential nutrients
• Get your necessary vitamins every day
• Make up for dietary deficiencies


Most of us don't get the complete range of essential vitamins and minerals in our daily diets. Some important vitamins, such as vitamin C and the B vitamins, are water-soluble, meaning they're flushed out of your body after a short time and need to be replenished regularly. Others, like vitamin E, can be difficult to get enough of in food. Shakeology Chocolate and Greenberry provide all these nutrients in an easy-to-take form, so you never have to worry. (Tropical Strawberry and Vegan Chocolate do not have the vitamin and mineral ingredients added.)

Click the below links for the complete list of ingredients and nutritional facts for each flavor:


Chocolate: http://bit.ly/ShakeFAQInfo
Vegan Chocolate: http://bit.ly/VeganChocShakeFAQ
Vanilla: http://bit.ly/VanillaShakeFAQ
Strawberry: http://bit.ly/StrawberryShakeFAQ
Greenberry: http://bit.ly/GreenShakeFAQ


AFFORDING SHAKEOLGY

At just over $4 per serving ($3 if you sign up for a coach account) Shakeology is an incredible value.


Each serving packs up to 17g of protein per serving along with whole-food nutrition from some of the most nutrient-dense superfoods on the planet. This combination of amino acids, vitamins, minerals, antioxidants, enzymes, phytonutrients and rare adaptogens is unparalleled.


Beachbody is exceptionally proud of the benefits Shakeology delivers as customer testimonials in this group attest to. Great efforts are made to ensure the high quality and purity of it's ingredients. The value is truly impressive. It would cost over $700 to purchase all of the ingredients used in Shakeology, and if made at home yourself, you would average $40 per serving!

Visit http://www.shakeology.com/dmvezina for more information

Monday Monday

Work 8-2
Do P90X3 Total Synergetics workout
Complete daily tasks
Spend at least 15 minutes on Beachbody business

Weekly tasks:
Change sheets
Purge magazines & catalogs
Wash the cat dishes
Clean mirrors, tv & laptop screens & door glass
Empty trash cans
Dust
Sweep floors
Mop kitchen & bath floors
Clean laptop hard drive
Clean out purse
Clean out fridge
Clean out car

Zone 3:
Main bathroom:
Wash rugs &  shower curtains
Straighten cabinets
Scrub tub & shower
Thoroughly clean toilet
Clean cabinet & drawers
Wash the trash can
Clear cobwebs
Wipe baseboards

New week

I need to find a happy balance of work, exercise and housecleaning. I've been really struggling getting my cleaning done. But, it's a new week with positive thoughts!!

Do P90X3 Dynamix workout
Complete daily tasks
Spend at least 15 minutes on Beachbody business

Weekly tasks:
Change sheets
Purge magazines & catalogs
Wash the cat dishes
Clean mirrors, tv & laptop screens & door glass
Empty trash cans
Dust
Sweep floors
Mop kitchen & bath floors
Clean laptop hard drive
Clean out purse
Clean out fridge
Clean out car

Zone 3:
Main bathroom:
Wash rugs &  shower curtains
Straighten cabinets
Scrub tub & shower
Thoroughly clean toilet
Clean cabinet & drawers
Wash the trash can
Clear cobwebs
Wipe baseboards

Another attempt

Do P90X3 Yoga X workout
Finish up daily tasks
Spend at least 15 minutes on Beachbody business

Weekly tasks:
Change sheets
Purge magazines & catalogs
Wash the cat dishes
Clean mirrors, tv & laptop screens & door glass
Empty trash cans
Dust
Sweep floors
Mop kitchen & bath floors
Clean laptop hard drive
Clean out purse
Clean out fridge
Clean out car

This week's zone tasks in the kitchen:
Empty fridge & wipe down
Clean microwave in & out
Clean stove/oven
Clean oven drawer
Wash canisters
Clean coffee maker
Clean drawers/cabinets
Wipe fingerprints from walls
Clean fan/vent
Wipe cabinet/drawer fronts
Clean under sink
Wash pot holders
Clean out freezers
Clean toaster/crumb tray
Clear cobwebs
Wipe baseboards
Clear off counters & wipe down
Wash trash can
Disinfect light switches
Wipe down small appliances
Wipe down large appliances

So much to do, so little time

I'm going to try and get as much of my weekly tasks done as I can this evening and hopefully even work on zone chores. Plus, I need to do my workout and cook dinner. Oh my, I still need to do my daily tasks as well. It never ends, does it?? Luckily, I did laundry on Sunday so I don't need to get that done until later in the week. I need to find a little time to spend on some Beachbody business too

Do P90X3 Agility X workout
Finish up daily tasks
Spend at least 15 minutes on Beachbody business

Weekly tasks:
Change sheets --did last night
Purge magazines & catalogs
Wash the cat dishes
Clean mirrors, tv & laptop screens & door glass
Empty trash cans
Dust
Sweep floors
Mop kitchen & bath floors
Clean laptop hard drive
Clean out purse
Clean out fridge
Clean out car

This week's zone tasks in the kitchen:
Empty fridge & wipe down
Clean microwave in & out
Clean stove/oven
Clean oven drawer
Wash canisters
Clean coffee maker
Clean drawers/cabinets
Wipe fingerprints from walls
Clean fan/vent
Wipe cabinet/drawer fronts
Clean under sink
Wash pot holders
Clean out freezers
Clean toaster/crumb tray
Clear cobwebs
Wipe baseboards
Clear off counters & wipe down
Wash trash can
Disinfect light switches
Wipe down small appliances
Wipe down large appliances

My new workout program

I started P90X3 Monday and am loving it!!!
Get ripped in 30 minutes a day, using Tony Horton's breakthrough Muscle Acceleration system. Now you'll always have the time to work out—and you can burn fat and build lean muscle faster than ever.
Between that and Shakeology, I'm feeling GREAT!!!!
Want more information? Contact me and/or check them out here: http://www.beachbodycoach.com/dmvezina