Day 3 ab series

It's Day 3 in my ab series and I'm like pshhh neighbors I sure hope they are g peeking out their window when I am sneaking in a few moves at the park while my kids are happily playing (and if you are watching come join me!). Today's focus is from my friend Shaun T, creator of T25...high knees fast or slow will work your core! Enjoy the beautiful day!!


Watch and DO day 3 abs!! What do you think? Simply click below to watch my movie.

Abs Series - Day 3

http://magis.to/KCksUlxDA0Erfj0GDmEwCXh9?l=vsm&o=i&c=

Day 2 Ab Series Plank Twists

Who is READY for day 2 of my ab series? This one feels like a stretch. Go as fast or as slow as you would like. I had kids under my foot today so I kept feeling like I was going to trip!

Day 2 plank twists

http://magis.to/fyQwU1xDA0Erfj0GDmEwCXx4?l=vsm&o=i&c=e

Ab Series Day 1

25 days till the kiddies are out of school! Yikes! While they are celebrating the A to Z alphabet to mark the last days of school, I thought it would be fun to incorporate moms, dad's, caregivers too on the countdown! Starting tonight, I will share one ab move a day from my 25 days of abs series.

Watch the clip and see how long you can do it. My goal is a minute. My abs are so weak that I can barely do 30 seconds at a time. I hate working my abs!! Maybe they will be a little stronger after some practice.

Day 1: Russian Twists - grab an object, like a ball, stabilize your feet and twist side to side
*more advanced version is to have your feet in the air

http://magis.to/Iyp9U1xDA0Erfj0GDmEwCX1-?l=vsm&o=i&c=e

COACH SPOTLIGHT: Ellen Walen

COACH OF THE MONTH: ELLEN WALEN

Ellen reached out to me in 2013 when she moved back to her hometown and was ready to focus on HER! Her story is so similar to mine....we both had 3 girls and a boy. Not only did we share the similarity in children but we have been friends since grade school. We lived next door to each other and shared the ups and downs of childhood. 

I coached Ellen on what steps she needed to take and she put in the hard work and was so motivated! She shows up every day in my accountability groups and has now become a leader of her own. She is now a BEACHBODY COACH too! She is ready to help others like she has helped herself. Ellen has so much compassion and understand and would be an asset to you!

HER BEFORE PICTURES

ELLEN'S STORY: Hi, I’m Ellen Walan a 37 year old mother of 4 from Aurora IL. For the past 10 years I have not placed a lot of emphasis on eating right or working out, mostly after having my first child. Before then I worked out and tried to eat right. My poor eating and lack of working out really started to affect my self confidence and I finally had enough. I decided in February of 2014 to make health and fitness a priority in my life. With the help of a friend, I decided to start the 21 Day Fix, a fairly basic start up program and Shakeology. At first it was hard, but after a short time I found that I had more energy and was feeling better. As time went on I started to see more results, and so did my husband (who I also convinced to give it a shot.) With the help of the 21 Day Fix and Shakeology I soon saw increased results. After completing the initial 21 Day Fix, I decided it was time to take it to the next level so I started the T25 workout. Let me tell you, it was not an easy transition as the T25 was a more intense and challenging workout. But I continued to see increased results the more I did it. I could see increased muscle tone, I had even more energy and my self confidence was on the rise. I feel better now than I ever have in my adult life.
As I mentioned above, I also convinced my husband to try the 21 Day Fix and Shakeology with me. It was not an easy task to convince my former Army Ranger husband to try this. He was very reluctant to try any workout or diet plan. But after discussing it with him I got him to agree that he could stand to lose his “Baby Weight” that he gained over the years. Well, he saw even better results that I did, to date he has lost 20lbs and looks and feels better. He is trying to get back into his Ranger shape and he is confident that the workout and diet plans through Beachbody will help him get there.

My goal now is to continue my fitness journey and to help others understand how important health and fitness can be in our daily lives. I want to inspire others to increase their self confidence and to better their health and well being. Everyone can do this!! It does not matter how long it has been since your last work out, or even if you have never worked out before. I am proof of this! Please contact me if you would like some help meeting your health and fitness goals."

An update from Ellen: "Here's is my latest transformation with Beachbodys program ChaLEAN Extreme, a 90 Day cardio and weight training program. At the beginning of my fitness journey I was 150lbs, 135lbs in this pic. I have done other Beachbody programs too. With ChaLEAN I've lost 5 lbs,& went 2 sizes down. Most importantly I FEEL CONFIDENT AND GREAT! I couldn't have done it without my coach Kristina Modrow Novak an inspiring others as a coach through our accountability groups. If you want to see what I do as a coach, there is a FREE sneak peek into this through a Facebook group. NO obligation, just be a fly on the wall. Let me know if interested!"


Can you believe her current pictures that are featured in the 21 Day Fix shirts? Her stomach looks AMAZING!!!

I AM PROUD TO FEATURE ELLEN THIS MONTH IN MY COACH SPOTLIGHT!

DONT drink almond milk till you READ this!!

Shawn recently switched to almond milk and I thought I was buying an all natural brand because the label on the carton said "all natural." When I looked at the ingredients, I discovered it contains carrageenan which I learned is not something I would want him to have on a regular basis. What is the problem with it? It has been linked to immunity problems, gastrointestinal inflammation and cancer. I found there are brands that don't contain this chemical (which I will be buying in the future). ~Your health tip of the week from Coach Kristina!

How can you transform yourself?

After I had baby Tyler, my 4th, I couldn't find time to workout or take care of me! By helping myself and others through daily coaching and support, I found the motivation I needed to take the next steps to my position as a health and fitness consultant with Beachbody. If you have wondered how you could make an income with this business I have a sneak peek group starting tomorrow. This could be YOUR chance! 

Not another boring vacation workout

Vacation is hard enough with unhealthy food and bad choices surrounding you (can you say nightly chocolates on your bed and warm soft chocolate chip cookies at the front desk...um yes). To combat this, my kids and I like to take opportunities to use the moves we have learned in our fitness programs and have some fun in our beautiful destinations. Yes, we are the State Park in this video but it was so much fun and we felt great after breaking up the day with some activity!

Who should your first coach to sign up be?

Are you considering growing your Beachbody business for residual income? If so, I would like to you to consider adding your spouse or partner on your strong leg. This will allow you to capitalize on the volume that your strong leg will be generating. The possibilities are endless!

WHY...everyone has a WHY. What is mine?

Me... a mom to four kids. I barely have time to shower, brush my teeth, do my workout...be a Beachbody Coach? Why NOT? As a mom you still need time for yourself. You still need to be healthy, be fit, eat right and this is your permission to take that time. I will share with you my very personal WHY. Do you maybe have a similar why that I can help you develop? I am accepting new coach applications and would love to talk to you about adding you to my team.

How do you make a GREEN shake?

When I first ordered Greenberry Shakeology I was terrified! Green shakes? Really, who would have thought I would drink a green drink every single day! The girl who was afraid of veggies? It turns out it is so delicious and I rarely deviate from my favorite recipe. I will share the goodness in this video...WARNING...you may never make another flavored shake again!

AMAZING dinner!

This dinner was 21 Day Fix approved and so AMAZING that I had to share! So easy to prepare. I cooked at 350 for about 40 minutes till the beef was crispy and cooked throughout. 2 of the 4 kids even ate it! Success!

I explained to them that this was a dinner that I remember my Mom making for me growing up but that I would never ever eat...I think I took bites and spit in my napkin, sorry Mom! But aren't you proud of me that I am eating it now?

If you are not familiar with the 21 Day Fix it is a program that Beachbody's newest trainer Autumn Calabrese created. She designed a "container" system. Each category of foods (veggies, fruits, protein, et) is assigned a container. Even though I am not currently doing the 21 Day Fix workouts (Body Beast baby!) I will continue to follow the containers as an appropriate portion serving. 

1 green container - sweet pepper
1 red container - stuffed with ground beef
1 purple container - assorted berries
1 yellow container - sweet potato 

If I can help you stay accountable to your goals please contact me at kristinanovak@me.com.

Body Beast

I was two full weeks into Body Beast when I came down with the stomach bug. I am not talking a little upset stomach...I am referring to Mommy not being able to move and 2 of the 4 kids sicker than they have ever been. Think carpets and sofa's being thrown up on (don't worry...cleaners were called out) and buckets being used. 

Anyways...I almost didn't even purchase the Body Beast program because I was afraid it was geared too much to men (take note Sagi...maybe you should have a female in your program). I am glad that I didn't listen to my instinct on this one and I ordered it. Once I started a week of the program I loved loved loved it!! It is the perfect combination of weight lifting (and I just mute the program so I don't have to listen to Sagi refer to his men jokes:). 

I am doing the lean version (don't worry ladies...you don't have male hormones so you won't bulk up) and the workouts are between 30-45 minutes (yes the 45 minute ones are painful when you have a 2 year old patiently waiting). But I am able to do this program with P90X3. I just sit down on Sunday (Sunday is my official start of my workout week...it tricks my brain into thinking I am ahead for the week) and plan on what workouts are going to be done on what days. This is perfect because then I am able to plan rest days and schedule the harder workouts on non busy kid days.

If you are getting back into a program after an illness, injury or just time off just go a little slower and listen to your body. You don't have to be a superhuman. Be proud that you even took the time to take care of YOU! I promise you will feel better after you are done.

Do you have whatever it takes? Maybe you want to join me in my challenge group for Body Beast?

I LOVE Diamonds and I just happen (well not happen but through hard work and building a team) AM A DIAMOND!

As a DIAMOND, I qualified to attend the 1st annual Starz (my uplink) Diamond event. And boy was I SPOILED!!

 Personalized bags gifted (and LOADED with goodies) to us when we arrived in the limo that would take us to Oakbrook Mall.

 We are off....

 Oh to get my make up done! That was such a treat!!

 Diamond girl!

 This night was fantastic and you could be part of it too! Contact me if you would like more information.