Let Me Coach You!

Join team ChiseledBranches!  It’s FREE, and you’ll get the support you need to keep you on the path to successfully reaching your health and fitness goals!

Over the past 3 years I have gained a great deal of experience and expertise with many of the Beachbody workout programs and supplements.  I have brought it with Tony Horton in Power 90, Power 90 Master Series,  P90X, P90X+, P90X2, and am currently bringing it with P90X3!  I have dug deeper with Shaun T in Insanity, Asylum Volume 1 and Volume 2, and T25.  I have given whatever it takes with Sagi in Body Beast.  I have lit it on fire with Chalene in Turbo Fire, gotten extreme with Chalene Extreme, Revved it up with Rev Abs and Hip Hop Abs, limbered up with Tai Cheng, and stayed with the fight through Les Mills Combat.   For the majority of my fitness journey, I have been using Shakeology daily to keep my energy up, my nutrition dialed in, and my workouts supported with the fuel I need to continue growing and changing in a healthy manner.

photo(1)Even with this awesome library of fitness DVDs, and the great amount of knowledge I have picked up along the way, I realize that I can’t provide a complete outlook on all of the programs.  I’ve earned some seriously great results during my fitness journey so far, and so has my husband, Frank.  Frank is the other half behind team ChiseledBranches!  He provides tips and advice to our team ChiseledBranches guys when it comes to bulking with the Beast and lifting extreme!  He and I workout together for the most part, and he has made me love heavy lifting (nearly;) as much as he does!  I purchased the Body Beast program for his birthday in 2012, and little did I know I would enjoy it to the point that it has become one of our mainstays in our hybrid rotations.

Making either of us your coach is free – and regardless of who you sign up with, you will be a part of team ChiseledBranches!!  This approach to leading team ChiseledBranches allows us to enjoy our workouts as a team, our business as a team – and together we are a much stronger resource for each individual member!  Can’t go wrong! 

Make Kimberly Your Coach

Make Frank Your Coach

When you sign up to make either of us your coach, you will be directed to a page where you will follow the “Join” option, then you’ll be asked to complete a short form, setting up your free teambeachbody.com account – then you will immediately be a part of our team!!  From there, you can expect an email from us welcoming you to the team.  You can tell us what workout program or supplements you are considering, and we can try to find you the best option for your budget and preferences.

Note: if you have purchased anything through teambeachbody.com in the past, you may have been randomly assigned a coach, so clicking the links above won’t make you a member of our team (you’ll just be redirected to your current account).  You can still join our team, just email me at KimberlyB32@beachbodycoach.com for details.

As your coaches, we are here to help you maximize your energy and efforts by sharing what we have learned during our own transformations to help you reach your goals in the most efficient manner possible.  We have become passionate about Beachbody programs and supplements because they are allowing us to lead more active lives, so we can age well and enjoy it for longer!  We are excited to help others find the same success!  Only your results will be even BETTER, because they will be YOURS!

Make it matter,

Coach Kimberly and Coach Frank

 

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Checking In! January 20, 2014

Hey teamChiseledBranches!  How is your new year going so far?  We are nearing the end of month one, and I hope you are all sticking with me.  2014 is slated to be a great year of growth and change for us!  Consistency and optimism will go a long way in keeping you on the path you have been laying out for yourself!  You wouldn’t be visiting this site if you weren’t determined to adhere to the commitment you made to yourself and your new lifestyle.  You all know that I consider myself a lifelong learner, and am often searching for new information to make your fitness journey (as well as mine) as efficient, fulfilling and as fun as possible.  However, I have to say that sometimes it isn’t new or more information that we need – it is a well defined plan of action that is reasonable, measurable, and personalized.

Did you take the time to write down your goals?  If not, it’s not too late to do it now!  In addition to writing them down – say them aloud!  Share them with people close to you, and with your team here on ChiseledBranches – make it known you are working toward them.  Each and every time you voice it you are making a point to hold yourself accountable for reaching it.  It is a great habit to get into – and one that I am getting much better about.  I had gotten used to only telling Frank my goals, because he is my best friend and the main person I confide in.  However, my new approach is to not have goals that are only discussed in confidence, I am telling more people in order to help my goals take solid form.

The well defined portion of the this action plan is a must, because you need to map out your approach.  The better the map, the more you will enjoy the journey because you will be less likely to be derailed by outside forces, and you improve the chances of arriving at your destination in a timely manner.  Don’t get me wrong, I am totally a slow and steady type person – because it is consistency in behavior over time that really allows us to build that unstoppable momentum which drives us forward on our path to maintaining a healthy way of living.  However, many people will grow discouraged if they don’t see the desired changes in themselves within a few months of modifying their habits.  In order to avoid becoming discouraged, we need to boot the idea of instant gratification when it comes to reaching your fitness goals.  Time is your friend in this journey, and we have to make an effort to not be in a rush.  Hard, I know, but the sooner you focus on the ultimate goal, the less important immediate results will seem.

The plan must be reasonable and personalized because you are re-prioritizing things in YOUR life, and bumping fitness and nutrition up the list a few notches.  Some people who go too extreme too quickly burn out and find themselves falling back into old habits instead of making progress on their new ones.  Getting MAXIMUM results and using your time efficiently is what these Beachbody programs are all about – but maintaining your results by applying what you learned about your body and nutrition along the way is where the real value lies!  It takes the yo-yo out of the journey!  The key goals in your plan must be measurable because you’ll use the milestones that you hit to fuel your fire.  That fuel will push you forward!  I suggest focusing on body fat % and progress photos – both of those things fuel my fire!

Reach out and share your goals here, and join our team in our accountability groups to help you reach them!  This is one of the main reasons why I became a coach, because we are stronger and more likely to succeed if we have a support system in place!  The support system is here – all you have to do is ask to be a part of it!

Keep bringing it!

Best,

Kimberly

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How do you Deal?

How do you deal with the good and the bad?  Do you seek peace in nature?  Do you seek the quiet serenity of your bedroom?  Do you close out everything else with really loud music that moves your soul in the direction it needs moving?  Do you get active?

I ask because I know everyone deals with changes in their lives in different ways.  The peaks and valleys are characterized by the things we perceive as positive changes, and negative changes.  How we choose to cope with these rolling hills of life can have immeasurable influence on our health and wellness.  I haven’t always been in great shape.  I grew up active, and then life happened.  I made choices that led me away from a fit lifestyle.  This isn’t uncommon.  College kids characteristically drink and eat whatever is quick and easy.  When I was working my way through school, I remember not wanting to put any effort into preparing food.  I think I lived off of taco bell, Breyer’s Overload Ice Cream, and microwave bean burritos from Trader Joe’s for the better part of two years while I was wrapping up my undergrad and working more hours than was healthy.  You think I’m exaggerating?!  No way, she’s so health conscious – she couldn’t have been that bad!  Each week when I went to the grocery store, more often than not Breyer’s Ice Cream was on sale.  Buy-one-get-one half price.  You can bet I bought two, and you can bet I needed to restock the following week.  I lived alone!  No one saw that I would get home at 10pm and eat ice cream from the container while gazing into my fridge thinking about what I could make for dinner.  After a little while, I wouldn’t be hungry anymore and I would head to bed.  Yeah, and these buy one get one half off containers of ice cream weren’t half-pints – they were half-gallons!  When Frank would come visit me he would ask “I thought you bought some ice cream when I was here last weekend.”  It’s gone Frank.  On Sunday’s we would get buy-one-get-one-free burgers and fries with plenty of beer at the pub that was just down the street from my apartment.  The weight gain was slow, so much so that I wasn’t alarmed.  I think I even had myself convinced that it was just my new body.  I was growing up – perhaps this is the size I was meant to be.

When I had something to celebrate back in those days – you can bet I had an adult beverage in my hand.  I’m sure some people can drink regularly and be pretty healthy otherwise, but I’m clearly not one of those people!

What do you do to celebrate?  I won’t focus much more on what used to be, because I’ve re-sculpted my lifestyle over the last three years.  Instead I’ll tell you about how I celebrate the small wins in my life now.  On really good days I think about what the perfect workout for that day would be.  Feeling jazzed up?  Chalene.  Feeling like a champion? Shaun T.  Feeling focused? Tony.  Feeling prideful?  Sagi.

dan and rachWhat do you do to heal a mental or emotional wound?  On bad days I think about the arms of my husband first.  Second, I think of knocking out my frustrations with some kicking and punching.  Pent up aggression?  Dan and Rach in Les Mills Combat.

One of the best things you can do for yourself is determine how you will channel the positive and negative energy in your life into some format that you can physically tackle.  Channeling my energy into activity has turned out to be a much better approach to dealing with the good and the bad I experience in my life.  Somehow, the movement feels like taking action.  Direct action isn’t always possible, meaning that your actions may not FIX the problem, but if you can cope with the stress of a situation in a physical way, it is likely that you’ll end up better equipped to roll with the punches.  Stress hormones, such as cortisol and epinephrine, can wreak havoc on our metabolism due to its link with the endocrine system.  If you aren’t sure how to best channel stresses in your life into activity – let me know.  I’m sure we can come up with an action plan before it rules your life.  This is truly an ongoing struggle for me, so I’ve come up with a number of tactics to battle stressors!  The main tactic involves me, a workout DVD, a floor mat, a towel, and a bottle of water! 😉

Keep bringing it team!

Best,

Kimberly

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My Preference is…

My writing is often inspired by things that are totally not fitness related…but my brain plays the through the connection game and I end up with an entertaining idea that becomes an article in my mind long before I actually have time to write it down.  While Frank was out of town this week I found myself gazing at my entirely-too-energetic dogs and wondering if they would prefer to burn off energy by fetching and running in the yard, or by going on a good long (please-let-them-be-tired-when-we-return) walk.  We did a good deal of both this week, and I can say that Dingo thankfully was worn out, while Fred was NOT (“What’s next?” he asks with his flashing brown eyes and pumped up body language).  This got me thinking about my preferences…and this is a little survey I’d like to share.  I’ll provide my thoughts – and then you can share yours in the comments!

1.  What is your preference when it comes to ab work – standing or traditional? 

I love the burn of traditional high rep, on your back crunches but I do not enjoy them in the moment!  Cathe Friedrich is famous for these in the ab workouts I own of hers.  It gets the job done…but I would much prefer standing ab work that I get with knee-pulls, balance work, and kickboxing. 

2.  What is your preference –  squats or lunges? 

My preference is the squat!  This is a hard one for me though, because there are so many variations of each.  I chose squats because I have a permanent image of Tanya, and her flawless squats she does during Insanity, forever burned into my minds eye.  Pulling the hips forward at the top to really engage the core – I love that feeling!  Add weights or not. Add a jump or not.  Speed them up, slow them down.  I know – its a little twisted, but I clearly love them.tanya

3.  What is your preference – running when its snowy or when its rainy?

There is nothing quite like a good rain storm.  When is the last time you enjoyed a good downpour?  Years ago I lived in an apartment on a golf course and I preferred to run the course during a good rain – because I would have the whole place to myself.  Plus, I am convinced that it is extremely healthy for my hair and skin;)  Fred will run with me any time, and I’m pretty sure if I asked he would say running in the snow is his preference because he can scoop up mouth-fulls whenever he gets thirsty! 

4. Do you prefer having your rest day on a day off or a work day? 

In the X3 Challenge group, someone said they were going to be starting a few days earlier than the rest of the group because they prefer the rest day to fall on a work day.  That got me thinking.  I’m on the opposite end of the spectrum.  I would much rather have my rest day be on a day off because my job is so sedentary.  If I don’t get in some serious movement after being chair-bound all day, then I am no fun to be around, and I get stiff!

5.  Do you prefer cooking or dining out?

No one cares about my own nutrition as much as I do – so cooking is the clear winner here!  There are plenty of ways to have a nutritious meal when dining out also, but it takes more effort – thinking about healthy substitutions to request, and smuggling in my own dressing;)

6.  Do you prefer working out in the morning or evening?  

I can make either work, and do love starting my day with a good pump, but with our work schedules that would mean pressing play at about 3:30 am.  No thank you.  I could probably work it out to get into work later, in order to do a workout in the morning, but that would mean I would lose my workout partner – which does not sound appealing AT ALL!  Evening workouts are the name of the game in this house!

7.  For resistance workouts, do you prefer light and high reps or heavy and low reps?

Go heavy or go home!  I saw my greatest gains in strength while going super heavy during Frank and I’s first round of Body Beast.  It changed all my other workouts because I have a much better idea of what my absolute max weight is for any given move.  I can push myself alot harder now, and it feels great!  I can’t deny my soft spot for some of Chalene’s workouts where we do a “bajillion” bicep curls with light weight though.  “How many curls did you do today?!” 

8.  Do you prefer chocolate or vanilla whey protein? 

Oh my, I don’t really have to chose do I?  I would go with vanilla whey if I had to.  Mainly because I can mix it with my chocolate Shakeology, but also still make my Greek Yogurt Blueberry Pancakes.

At least I don’t have to answer a question about my preference in a Beachbody trainer;)  We all know that would be the hardest one for me to answer!

Keep bringing it team!

Best,

Kimberly

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Enjoy the Journey

lakebaikalTruly living in the moment is one of the most challenging ongoing aims of mine.  Don’t get me wrong, I think it is great to set milestones, goals, and make plans that you look forward to.  Vacations to count down to, special dates with friends, waiting anxiously for the winter season to roll on by.  The caution here, is that you don’t want to look forward to tomorrow so much that you miss out on what TODAY has to offer.

We all have things that we want to improve upon in our lives.  For some of us that thing is personal, professional, moral, or physical, and there is absolutely nothing wrong with aiming to improve yourself.  During this continuous improvement, though, be sure to slow down a little to really live in the moment.   Enjoy your journey!  One of my favorite quotes, which I believe is linked to an american physisict who collaborated with Niels Bohr and Albert Einstein is:

Time is nature’s way of preventing everything from happening at once.”                – John Archibald Wheeler

I had this quote posted on the edge of my book shelf over my desk while I was working as a graduate student researcher.  I remember finding some solace in it when I felt the weight of many deadlines and the ever lacking time to get everything accomplished that I needed to.  In the hectic moments it helped me to remember that each hour contains 60 minutes, and each day contains 24 hours.  I would say “Kimberly – Make the most of the minutes you have, and it will come together.”  If you all didn’t realize by now that I am a true optimist (which I came about honestly, by either nature or nurture), then I’m sure that these last few sentences made that fact startlingly clear!

It seems like often we are wishing time away, or wishing for it to slow down.  Well…since we haven’t figured out how to do either of those…and we’ve seen how terribly wrong it went for Adam Sandler in the 2006 movie Click – take the time to stop and appreciate what you accomplish daily, no matter now small and insignificant that accomplishment may seem at the time.  You might be surprised when you look back and remember that moment as a milestone, even though it may not have felt like one at the time.

All the best,

Coach Kimberly

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WOWY

In my experience, the next best thing to having a workout partner is knowing that other people are doing the same workout as you at the same time.  This is part of the reason why I fell in love with team Beachbody! It is a place where people with goals similar to your own go for information on fitness and nutrition, and can find people going through the same workout program.  These people may have recently mastered something that you are currently struggling with – and next thing you know you are holding each other accountable for your goals and progress because you are sharing your milestones.  WOWY stands for “Workout With You” and when you log in to your team Beachbody account you can see a live number of people who have logged their workouts in the WOWY supergym that day.  Yesterday, 12,670 workouts were logged for the day!  That’s impressive!  When you log in, you will see a drop down tab for Workouts, and from there you can Go to the Supergym – select which Beachbody workout you are doing, and then you will see all of the people who are currently working out!  I love knowing that other people are pushing play at the same moment I am!  The support you will find on this site is unreal – but as your coach, that is what I am here for too!  I became a coach with the goal of using my passion for fitness to help people discover and maintain health and happiness.  I know that home workouts aren’t for everyone, but I don’t know why not – there is no easier way to make sure you meet all of the goals you set because all the tools you need for success are within the walls of your home!  Excuses come much easier when you have to pack a gym bag, set up someone to watch your kids, or pack them up to come with you, drive to the gym (which means fighting traffic for some – or driving to the city 😉 for others)…the list goes on, and on, and on.

Simplify your life and skip the gym!  Instead join team ChiseledBranches in one of our Challenge Groups and connect with the people doing the same program as you through a private Facebook group.  Accountability, support, and sharing knowledge – it’s all there!  Plus, when you purchase a Challenge Pack – your workout program of choice is bundled with Shakeology and a free 30-day club membership with team Beachbody!  Which means you’ll have access to WOWY and other great tools – recipes, nutrition plans, goal trackers, message boards, and more!  Plus, if you are looking for even more inspiration you can view the member gallery to connect with people taking on their own fitness journey, and read countless success stories.

Recently, I found Evan’s success story on the team Beachbody Message boards, I found it to be really inspirational, and asked him if I could post it on my website.  Thanks for sharing Evan!  Keep bringing it and paying it forward!

evan

“Up until recently, I never thought of myself as being overweight. However, after going through my 20s with minimal exercise and unhealthy eating habits I became less confident in my appearance. Then one night after an unhealthy dinner I stepped on the scale and couldn’t believe the number I saw—I was shocked and it really hit me hard! I looked at myself in the mirror and was ashamed of who I’d become. Then I sifted through some photos from my recent 30th birthday party and it was embarrassing. I was out of control. Those pictures were the final straw in deciding that I needed to take my health seriously. So I turned to Beachbody for help.

My biggest challenge was changing my diet. I had a hectic work schedule and there were fast food restaurants everywhere I turned. Controlling the urge to get a greasy burger and fries was very hard, but once I started drinking Shakeology it helped curb my desires almost immediately! Starting my day with a Shakeology really got my mind focused on my health and I lost all desire to gorge on junk. Shakeology truly changed my life and I tell everybody I know about it. Plus, it kicked my coffee addiction (which saved me a TON of money) and it gives me enough energy to get through my very long workday.

I chose Focus T25 because working out for only 25 minutes a day really appealed to me. I thought, “It’s only 25 minutes, it can’t be that hard.” Well, it wasn’t hard… but it sure wasn’t easy. Focus T25 is my first Beachbody program so I can’t compare it to anything else. But what I do know, however, is that it is no joke. It’s 25 minutes of pure hard work. And the results are incredible!

I really liked the fast pace of T25 and I never dreaded a workout. Every time I started to struggle, Shaun T. would reach through the TV, look right at me and tell me to FOCUS and WORK HARDER! It was like he knew I needed the motivation at that precise moment. When I used to go to the gym, the second I’d walk through the door I knew I didn’t want to be there. But with T25, it was different. Every time I went to push play I looked forward to it! I’d look at my calendar and say, “I can’t wait to do that tomorrow!” and because of that, I never missed a workout.

A lot of my success had to do with my incredible Coaches—Chelsea and Robb. These two are filled with so much passion and are 100% committed to getting every member of their team involved. Chelsea has always been there for me; she’s been my rock and has encouraged me every step of the way. If I had questions about the program, she was there. If I needed advice on the business, she was there. I’m honored to be associated with such an amazing human being. And I’m lucky to have found my incredible team, ShredNation. We shared tons of nutritional advice and encouraged each other daily. They’re the ones who kept me going every single day.

So far I’ve lost 5 inches from my waist, my energy and endurance has increased tremendously, and I’m down 55 pounds! I have abs for the first time in my life and my running has improved. I’m now more confident in every aspect of my life, especially when talking about health and fitness to others. Also, over the years I had developed a drinking problem. Quite honestly, it was a bad one. But since starting Shakeology and Focus T25 I took better care of my body and have since taken control of my addiction. I really have Beachbody to thank for helping me eliminate alcohol from my life and allowing me to focus on my health.

Guess everything I had been doing before was the opposite of what I should have been doing. So thanks Beachbody for teaching me how to live a healthy and happy life!

You can change your life, too. Take The Beachbody Challenge, for the ultimate motivation to get fit! Select any Beachbody® program and once you complete it, share your results for your chance to win cash and prizes.”

Evan shared his success on teamBeachbody by taking before and after pictures and measurements, and submitted them to the Beachbody Challenge.  He won $500!  How awesome is that?!  I know, you’re asking: “Beachbody has a competition that rewards people for committing themselves to transforming their health?”  Yep.  It’s good stuff!

If you’re ready to join teamChiseledBranches for free click here to fill out the short membership form.  When you follow the link you will see a page that looks like this:

join and shop

You will click “Join” to join our team – and then “Shop” to find your challenge pack, program, or Shakeology!  Another way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, http://www.beachbodycoach.com/kimberlyb32 (if you buy from the regular beachbody site I don’t get credit, and you don’t get the bonus workouts!). It helps with the amount of time I spend answering all your questions and helping you out. You’ll notice the option between “Join” and “Shop” is “Coach” – this is where you will go when you decide that you would like to join my team as a coach to begin paying it forward by sharing your story and helping others.  Together we will End the Trend.

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Investment

Hey there teamChiseledBranches!  I hope your week is off to a great start!  Have you decided to join our X3 Challenge Group or Shakeology Challenge Group that are launching next Monday?!  Keep me posted, and I’ll set you up in the facebook group.

If you had to use one word to wrap up your commitment to your goals this year, what would it be?  Dedication?  Faith?  Courage?  Consistency?  I’d love to hear them.

I think my word of the year is going to be Investment.  No, I’m not talking about money.  I’m talking about time, energy, and effort.  I aim to invest as much of myself as I can into my relationships, because when my family life is balanced, everything else seems to follow suit.  The best gift you can give someone you love, is the gift of your time.  Not everyone may feel this way, but I have found it to ring true in my life.  Over the last year I’ve noticed that I haven’t been keeping in touch as well with my girlfriends, and I miss them.  So, in 2014 I aim to invest more of my energy in keeping in contact with them.  My favorite time of the day is when Frank and I descend to the basement for our workout.  When I press play we have several minutes (as the disk gets going) to fool around, jump around, and pump each other up.  This time is quality couple time.  Try to bring your loved ones into the workout loop with you – I bet you’ll find the same thing!  It is a great thing to share with a friend, and I admit that I get pretty spoiled having a regular workout partner.

When it comes to my daily fitness, I’ve found that my time, energy, and effort ALL required.  It is pretty easy to show up, since I really look forward to my workouts after a day of being chair bound at work – but the hard part is bringing the effort to really pay attention to the form and purpose of the different movements.  I aim to fully invest my energy and effort into mastering the workouts I struggle with.  Right now, I can name several…since I just finished X3 Accelerator!  Dolphin Hops and Donkey Kicks to name a few!!  Thank goodness those workouts are only 30 minutes – because I was DONE at the end of that one.  Unfortunately, this girl thought it would be a good idea to do X3 Ab Ripper for the first time after that workout tonight.  OUCH!  8 moves in 13 minutes…doesn’t sound too bad right?!  Wrong!  I will have lots of effort invested in improvements in those two workouts!

When I asked one of my girlfriends this question about her word of the year today, she thought about it for a little while and came back at me with this new word: Metanoia.  She explained to me that Metanoia is the journey of changing ones mind, heart, self or way of life.  She told me she is working on changing her mind by getting rid of her negative voice, changing her heart by learning to love herself more and changing her way of life by kicking bad habits.  I love it!

In was slightly speechless!  I think I can also work Metanoia into my vocabulary by making the commitment to change my mind about being conservative in sharing my fitness journey.  I will be LESS conservative…sure it’s personal…but it could also be the catalyst in inspiring others to start their own journey!  I share it with teamChiseledBranches, but I will make the effort to share it in person too.  I will commit to changing my heart by making a constant effort to not take things personal.  I will commit to changing my life by investing more of my time, energy, and effort in the things that are important to me – in other words, the 3 “F’s.” Family, friends, and fitness.

Keep bringing it in your workouts guys!  Just pretend like I’m there – suffering with you when you lose track of how many times your butt hits the floor when you lose your balance during Donkey Kicks!  Invest in yourself – it will be worth it!

donkey kicks

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