What does a coach do? Why do I need one?

What is a coach? To me, a coach is a person who is your friend, someone who really cares about you. A coach is committed to helping you be the best that you can be. A coach will challenge you, not let you off the hook. Coaches have knowledge and experience because they’ve been there before. They aren’t any better than the people they are coaching. Sometimes a coach doesn’t even teach you something new, but they remind you of what you need to do at just the right moment, and they push you to do it.” — TONY ROBBINS

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My personal mission as a coach is to enable others to reach their health and fitness goals, gain confidence, and learn how to love their bodies while working towards uncovering their “best selves.” Because the better you feel about yourself, the happier and more productive you can be, and the more you’ll be able to fully SHOW UP and be present in your life and for the people you love.

What is your “best self”? It’s different for everyone, but I believe that feeling your best starts with taking care of your body through nutrition and exercise.

Overall wellness, confidence, and joy are rooted in health and fitness. When you move your body, push your physical and mental limits, and nourish yourself with fresh nutrient dense foods you feel ALIVE. It doesn’t matter where you’re starting from, what you weigh, or how far you are from your “goals.” All that matters is that you’re making an active intentional choice to invest in yourself, to feel better and do things in the present moment that bring you energy and joy. It’s about taking CONTROL of your life, releasing the victim mentality of “I’ll never be good enough,” and making small changes.

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"Progress, not perfection" is my motto. Closely followed by "treats, not cheats."

You were created to be vibrant, happy, energetic, joyful, and strong, to wake up every morning with a sense of excited possibility, inspired to take on each new day, and you deserve it.

Everything you are desperate to be, do, and feel already exists inside of you.

Let me help you tap into what's possible.  

5 days to a healthier YOU

I am starting another free 5 day clean eating "bootcamp" style group as part of my Get Lean in 2015 series.  Let me help you take action to focus on becoming the best version of you!  

One of my challengers lost 9 lbs in just 5 days, she was able to follow the one page shopping list which is broken down into categories by the supermarket isles.  All recipes are super simple to prepare and she was able to make 1 dinner that included  her family. (That's huge in my house) ;)  Win-win!!   

If you are curious and interested in securing a spot, comment below with your e-mail or go to fb.com/mariapaulercio and private message me and I will give you more details. 

May Specials

There are 2 special for this month:  P90X3 at $180 and TurboFire for $140 (that is a crazy deal).  Both kits are bundled with a 30 day supply Shakeology.

This 90 day program will get you 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.  It comes with 16 workouts plus 1 bonus workout.  Equipment Needed: Dumbbells or resistance bands, and a P90X® Chin-Up Bar or resistance bands with door attachment.

Save $95 with the May promotion compared to buying separately and get a free P90X3 hat!  Hurry Sale ends 5/31/14, limited time only.

http://teambeachbody.com/shop/-/shopping/BCPX3205?referringRepID=28705

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TurboFire® is the intense cardio conditioning program from fitness innovator Chalene Johnson.  This 90 day program will get you lean(er) with exercises that can burn up to 9x more fat and calories than regular cardio, set to smoking-hot music.  There are 12 workouts, plus 3 bonus workouts.  Workout Time: 10–55 minutes

Equipment Needed: Toning band with handles, thigh-firming band, jump mat, weighted gloves, Turbo Tracker Journal (all optional).
Save over $90 with the May promotion compared to buying separately!

Limited time only. 

http://teambeachbody.com/shop/-/shopping/BCPTR180?referringRepID=28705

Are you ready Summer?

I am really excited about this program, and for so many reasons.

Nutrition can be so complicated and difficult at times. Enter ➡ The 21 Day Fix. In my opinion, what sets this program apart is the color coded containers. These containers keep the concept of portion control fresh and exciting. Weight Watchers is a great plan which offers similar guidance in terms of what and how much to eat but you still have to weigh, measure and count. It can get pretty boring and then loses its appeal. Its tedious. I'm sure you will agree, everything is a process and your results are dependent upon how well you pay attention to details. That makes a huge difference.

The 21 Day Fix offers you the freedom to fill these containers without weighing, measuring and counting. Once you quickly catch on to the colors and their contents (which is entirely up to you; you don't have to eat anything you despise). You choose what you like; the portions tell you how much! How cool is that? And, to open your lunch box and see those cute containers knowing you are not only feeding yourself what you like, but the correct amount!!! Now that is totally liberating!


Reading over the eating plan and the materials I have, so far this program definitely gets high marks with nutrition plan from my perspective. My focus over the past year with Integrative Nutrition hasn't been just solely about food, although that does play a major role in making an impact on your health. I think its super SIMPLE and SUPER effective because it helps you make necessary lifestyle changes, teaches portion control, and encourages 30 minute exercise sessions. I will be conducting test groups to experiment and collect data on following this program to the T. Each month I will be holding groups on the 2nd and 4th Monday.

Let me just say that if nutrition is your weakest link in your weight loss equation then this is gonna totally change everything for you! I am even more convinced that this concept will yield results!

➡Get a free account with me: http://bit.ly/tac9LM
➡Bundle: http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringrepid=28705

You can take a peak by signing into you teambeachbody.com account and click on Get Fit > Workout Sheets > 21 day fix workout sheets.  Get in now so we can start in March. Summer is coming soon, time to put in the work...results will follow.

Please click on this link to fill out the application so I can obtain more info:  https://docs.google.com/forms/d/19_TIBf4Zo62mtgH8FQbGgUab1_1hXCUR8KKqRyRNkCI/viewform

Summer Slimdown

I have FIVE new spots in my upcoming SUMMER SLIM DOWN weight loss group! I know you want to lose some weight and get healthier this year but may not know exactly where to start or maybe you'd like to enhance what you're currently doing. That's where I come in.

I am looking for FIVE people who have 5 or more lbs to lose and need the support and accountability to stay on track. You need to be READY to make the changes and stay committed with me.

You want in? Go to my like page at www.facebook.com/mariapaulercio and Like my page.  Next, send me a message.  I'm ONLY accepting the first five that COMMIT.

5 reasons why you should work with a Health Coach

Our society has created an environment that's not optimal for us to thrive. We're expected to do more with less sleep, to eat on the run, and to fuel our bodies with caffeine and energy drinks. With this type of environment comes more diseases at earlier ages, higher stress levels and more unhappy people. 

While this may sound depressing, there is good news! Health coaching is a quickly growing field and thankfully, it's becoming readily available to help people identify and achieve their health and wellness goals. Health Coaches can help you realize how important you are and guide you to a healthier and happier you. If you are thinking that this sounds too good to be true, it’s not. 

Why work with a health coach? There are tons of great reasons, but here are the top five: 

1. You'll Discover Natural Remedies 

Have you gone to the doctor because you're not feeling like yourself, only to be told to take a medication that comes with many side effects or that there is no help for you? A health coach can help you learn about natural healing options and how food can help heal you. Really, the answer to your health and wellness concerns is as easy as proper nutrition. How exciting that food can heal you!

2. A Coach Listens

When you seek help for your health concerns, do you feel like you just shared your most personal details with a brick wall? A health coach wants to help you, so they focus on you. A health coach is trained to actively listen to people. This means that a health coach will listen to your words, ask questions, and help you identify the root of your concern.

3. It's Individualized Attention

When you work with a health coach, together you identify your concerns as well as your dreams. Once your goals are identified, together you and your health coach create a health and wellness plan to help you achieve them. The wellness plan may consist of nutrition, body movement, career, relationship, and everything in between. This way, you have the best chance to succeed because the advice is tailored to you. It's not cookie cutter advice.

4. You'll Set Realistic Goals 

Wouldn’t it be nice to have advice and support that actually works with your lifestyle? A health coach will create a plan with you and then help guide you step by step to achieving your goals. If you are a person who tends to eat out a lot then smoothies will not be a part of your plan. You may be taught on what smoothies are, but together you will find realistic foods for you to snack on as well as guidance and support in taking small steps to transform your health habits.

5. You'll Make a Connection With Your Coach

The best part is the connection that you will make with your health coach. You have the unique opportunity to talk confidentially with a health coach about your concerns. Your health coach is a person that you will have many conversations with and will get to know the true you. The connection that is made is vital to helping you achieve your health and wellness goals. It is hard to find a someone who is dedicated to your success with no judgement, but a health coach is just that person!

If you're ready to have a conversation that could change your life, visit my website 

http://maria-paulercio.healthcoach.integrativenutrition.com/ and schedule a free consultation.

T25/BodyBeast Hybrid

30 Days of Beast/T25 - This hybrid comes out to 6 weeks

Week 1

T25 Core Cardio

BB Build Chest/Tri

T25 Speed 2.0

BB Bulk Legs

T25 Ript Circuit

Week 2

BB Build Back/Bi's

T25 Dynamic Core

BB Cardio/Abs

T25 Upper Focus

BB Bulk Arms

Week 3

T25 Core Cardio

BB Bulk Chest

T25 Dynamic Core

BB Total Body

T25 Ript Circuit

Week 4

BB Bulk Back

T25 Speed 2.0 

BB Cardio Abs

T25 Upper Focus

BB Tempo Chest/Tri

Week 5

T25 Ript Circuit

BB Bulk Legs

T25 Dynamic Core

BB Total Body

T25 Speed 2.0

Week 6

BB Cardio/Abs

T25 Core Cardio

BB Tempo Back/Bi's

T25 Upper Focus

BB Cardio Abs

September 2013 Specials

Shaun T Dance Challenge Pack

Forget Miley Cyrus, learn how to

TWERK the right way! 

1. Get not one but TWO of Beachbody’s best-selling workouts – Hip Hop Abs and Rockin’ Body 
2. This is the ideal bundle for you if you hate working out because both programs have you dancing off the pounds while having FUN. 
3. This is Beachbody’s best price ever for the Shaun T Dance Challenge Pack. 
4. Shaun demonstrates every move in every workout so learning the routine is easy. 
5. Shakeology helps you “Tilt, Tuck, & Tighten” during workouts, simplifies your nutrition plan, reduces junk food cravings, and accelerates your fitness results! 

FREE SHIPPING and me as your FREE COACH

click on the banner for more details

Check Point

Today is the last day of the Alpha round.  I have 2 workouts left to complete week 5; Lower Focus and Total Body Circuit.  Tomorrow is STATurday and I'm down 10 lbs since 7/8/13.  I was able to shed 2 inches off my hips, an inch off my waist and 1/2" off each thigh.  Monday, 8/12 starts the Beta round.

If I could do it, so can you!  I am closer to 50 (years young) and can tell you I have never felt more energized, stronger and more confident.  My weapons of choice are Focus T25 and replacing just one meal a day with Shakeology; and interpreting the nutritional guidelines to make it more doable for me and how it fits in my lifestyle.  

I can help you take that first step and guarantee your results under my guidance and give you the support to make your experience successful and results driven.  It's up to you to invest in yourself. What you do now will have an impact on your short and long term future.  If you're ready then contact me maria365@aol.com and put In the subject line. "I'm ready."

Become the BEST version of YOU

If your goal is to lean out, shed weight and improve your health, in my opinion, the key to success is to have a plan, know your numbers (calorie intake vs. how much you burn) and forgive yourself if you mess up.

I rely on two apps to guide me towards my goals:  myfitnesspal (connect with me at www.myfitnesspal.com/maria365) and my Fitbit. 

At the end of the day you can NEVER make a mistake with food.  Everything you do is an experiment.

So rather than saying, "Oh my gosh i really messed up today."  Say, "Wow, that was another food experiment that didn't work."

Through trial and error we will be able to find the foods that work for us, rather than staying on a fixed rigid diet.  Take your blinders off.  Our head will say one thing and our body will say another.  Find what works for you!

Tips for getting lean

If your goal is to lean out, then follow these tips:

• Eat at least 5 times per day
• Stop eating 3 hours before bed
• eat lots of lean protein and veggies (minimal starches)
• drink plenty of water
• avoid soda and similar junk
• enjoy healthy fats like nuts, seeds, olives and avocados
• when dining out, if you don't see it on the menu, ask to have it your way

Is it worth it to go organic?  Well it can't hurt, especially when it comes to soy and dairy.  Organic crops, including soy, cannot be genetically modified.  This means that by paying a little more for organic tempeh, you're avoiding those weird GMOs, not to mention pesticide residues.

With organic dairy, you're avoiding all the hormones and antibiotics they feed conventionally raised cows.  And a recent English study shows that not only is organic milk more nutritionally consistent, but contains higher levels of omega-3 fatty acids.

As for organic produce, science has yet to determine how much more nutritious it is, think about this, you're still avoiding all the chemical pesticides and herbicides they load on conventional fruits and veggies.

Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!

Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.

To get my FREE weight loss secret that has helped me shed 30+ pounds click
Simple No Brainer Food Guide

How to get the most out of your work out:

1. Eat right. Eat whole foods, Cook at home, and Use cheese as a spice.

2. Change your focus. You should exercise to feel better not just to look better.

3. Don't be afraid to work hard. If it's easy, it's not working.

4. But at the same time, don't be a perfectionist. By being a perfectionist, you will quit the first time you fail at something.

5. Make a plan.

6. Find a buddy. Everything, including pain, is more fun with a friend.

7. Be accountable. Whether you're logging your food and workouts online or reporting to your mom every night (what ever works), find some way to track your progress and hold yourself accountable.

8. Lift weights. Running may burn a lot of calories while you're doing it, but weight lifting helps you burn more calories all day long.

9. Give it time. People need about 30 days to adapt, 30 days to get in the groove, and 30 days to really push yourself and gain strength.

10. One size does not fit all.

I have incorporated these tips and they have become 2nd nature.  It doesn't happen overnight.  But, once you get into the groove, you will become consciously competent.  A healthy lifestyle is critical for successful aging.  Move your body every day!

I just finished my first 5 days with the Fast Track Guide from Focus T25 and replaced one meal with Vanilla Shakeology.  Posting in my challenge group gave me the focus and accountability to reach my goal.  I was able to shed 4 pounds and lose 1 inch off my hips.  These workouts are great because they're very effective and efficient.  25 minutes, 5 days per week.  These workouts are tough, Shaunt T's not foolin around.  To get results, you have to go outside of your comfort zone.  

If it doesn't challenge you it doesn't change you!

New Focus T25 Challenge group is starting July 8th.

If you've ever said, "I don't have time to workout." Then you just ran out of excuses. Just 25 minutes/5 days a week. 

Challenge details:

1) personal and intimate challenge group with only 4 other challengers.
2) weekly calls with me to address goal setting and progress.
3) weekly weigh-ins, measurements and PRIZES.

My focus is getting you the results you want. It's up to you. If you're ready then let's go! Let's begin to build healthy habits TOGETHER and work on becomes greater versions of ourselves. All fitness levels are applicable. This program plus Shakeology plus support equals your success. Reply to this e-mail and let me know if you're in.

Big 5 Goals

Typically on a Sunday night, I start to think about what needs to get done for the week.  I love Mondays and have been inspired to narrow down my focus.

I wanted to share what I'm concentrating on for the week of 4/15/13:

1) Wrap up Mod 4 w/Test to get 100%, start Mod 5 (Integrative Nutrition online education)

2) Visit program to assess future placement regarding post-High School transition plan (special needs) for daughter for this coming September.

3) Learn and roll out new lesson PiYo Strength by Sunday 4/21 

4)Turbokick Certification Training 4/20

5) Get 3 Strength Workouts in this week (maybe a little ambitions but I'm shooting for it; 3 cardio sessions with one of them being a run).

These are my top 5 along with other ancillary goals (not mentioned) that must get done in order to keep the flow going.

"Within you is the power to do anything...with confidence and inspiration, you unlock the possibilities."  All you have to do is believe that you can and you're half way there.

Knowing what you want to accomplish and plotting out what you want to achieve can serve as a roadmap.  Let's face it, if you want to get somewhere you have to know how you're going to get there!  By taking forward motions in what ever it is that you are looking to pull off takes planning, determination, self-motivation and a sprinkle of perserverance.  

Last night when I drafted my Big 5, it gave me such clarity that I actually had peace among the chaotic schedule Mondays typically bring.

If you're like me you regularly plug into Social Media like Twitter, Facebook and YouTube.  Its easy to connect with others who offer so much inspiration and motivaiton.  But remember, inspiration is a two way street. So Take heart: "There are people in your life whom you unknowingly inspire simply by being you."  How cool is that?  Very!!!!

Spring ahead

So, Spring is almost here. Summer is coming. If you want to get in shape for the summer -- lets get moving!  Stop with all the "I'll do it tomorrow" excuses.  If what your doing now isn't working, its time to make a plan and commit yourself to it. No matter what, promise yourself to fulfill your commitment to your body. Even if you don't see results the first few days thats ok, because no one does.

Keep it going until you reach your goal. Get your mind into warrior mode and shape your body into the lean mean healthy machine you know it can be. Lets GO!

If you're looking to switch thigns up let me help you find a program/nutrition solution -- something you can stick with.  Best part is that I can hold you be accountable, help you stay motivated and focused on your way to achieving results.

My first challenge is a quick one.  Commit to 5 days of eating clean, working out and drinking water, posting in our private facebook group and you can start Monday and get hot by Saturday!  This particular one starts March 11 and finishes March 16 with measurements and posts.

Next I have a 30 day fitness/nutrition challenge with Les Mills Combat:  Check out this 2 minute video:

Let me help you keep it going until you reach your goal. Get your mind into warrior mode and shape your body into the lean mean healthy machine you know it can be. Lets GO!

To get started with any of these challenges, you must be connected with me so I can coach you.  Start by going to www.maria365.com and click on the JOIN tab, then select FREE membership.  Make sure my Coach ID 28705 is there.

Let me know if you have any questions!  I'm excited to be working with you on reaching your goals.

Are you tracking or slacking?

I always say knowledge is power and consistency is the key to results.  Well, keeping track of your numbers can be extremely helpful in reaching your weight loss goals.  This type of instant feedback can help me make better choices, and influences my decisions to pick up the pace when I need and get more active.

Its been a full month since I've had my Fitbit Zip.  I was looking for a change from my Bodybugg device.  I rarely watch HSN TV and saw The Fitbit Zip was offered at that particular moment on easy pay, and discounted at $49.95.  Like I said, I rarely watch TV, but just happened to have HSN on.  So I figured this was a great opportunity to "test drive" it and if I didn't like it, I could return it.  Fitbit Zip is also sold at Target.com and Amazon.com for $59.95.  Another bonus is that I wanted to get away from the reoccurring fee associated with subscribing to Bodybugg.com.

As I had mentioned, my goal is to monitor my numbers; Fitbit Zip sets the magic number of 10,000 steps which is the default goal for this cute little clip on device.  Did you know that 10,000 steps daily is approximately 5 miles?

And, since this month is National Heart Month, The American Heart Association uses the 10,000 steps metric as a guideline to follow for improving health and decreasing risk of heart disease, the number one killer of men and women in America.

I love how this syncs to myfitnesspal.com app (you can connect with me there, my username is maria365) and tells me how many calories I need to burn in order to meet my weight loss goals. 


Best part is that its very easy to use.  However, for me, the hard part was remembering to clip it back on after changing.  I sometimes even sleep with it.  One day, I did forget to clip it back on and felt totally lost without it. 

Another thing I've noticed is that it depends on what workout I do that will almost guarantee that my goals will be reached.  On that particular day where I did crush my goals, I got a little notification on my iPhone.  I did TurboFire Fire 45EZ from the Turbofire program*.  The music is off the hook and the choreography is so much fun.  I had logged in a little over 5,000 steps in just 45 minutes. 


If you own a fitbit zip and want to connect with me, look me up!

*TurboFire^® is the intense 90-day cardio conditioning program that will help you get leaner with exercises that burn up to 9x more fat and calories than regular cardio.  New challenge groups are forming March 4, 2013.  Message me on my Facebook Like Page if you're interested.

6-week slimdown Challenge

Getting and staying fit seems like a difficult task - but all it requires is a simple basic commitment to yourself. I invite you to join me in getting in the best shape of your life.  

Is your goal to fit into a smaller size in jeans?  Maybe get a 6 pack?  Anything is possible if you put your mind to it and stay accountable to yourself. 

For 42 days, I will become your workout buddy and motivational coach. Whether your goal is to lose weight, eat better or simply improve your overall health, I will help you meet your goal. The program runs from Monday, Jan. 7 to Sunday, Feb. 17, 2013. Must register by 1/2/13. 

I am holding a small, exclusive group of people who are committed to getting healthy by participating in similar workouts for the next 45 days.

People helping and motivating each other achieve their health and fitness goals by sharing tips, accountability, and results.
 

You will get a ton of motivation, inspiration, and comfort in sharing struggles and successes; and, a new level of accountability to achieve your goals. 

Fitness + Nutrition + Support = Success

What's your reality right now?

Are you staying focused? Or, are you letting the pull of the holidays take your eye off the ball. Remember its you vs. yourself.  Look in the mirror!  What are you trying to accomplish?  We all have health & fitness goals.  Even if you really don't have those goals, subconsciously you must realize not doing ANYTHING regarding your health is still a choice.

I have made a few observations while managing 3 separate accountability groups (ongoing private Facebook group and a 5 day challenge).  What I've noticed is motivation and action must come from within.  Being part of a group definitely helps INFLUENCE your choices.

You are in charge of you!

An interesting thread started this morning in my ongoing group.  Yes we all get into a funk from time to time and with the pressure of the holidays upon us, days can be pretty overwhelming and stressful.  Having the courage to post about your struggles is not easy task, but makes you human and relatable to others.  I too am not perfect and manage to have days where I find obstacles beat even my best intentions.  What I've learned about myself is that consistency is the utmost important behavior you can exercise.  Without that, you cannot take advantage of momentum and make progress.  Its like stopping and starting a car, it takes you that much longer to arrive at your destination.

Remember, take one meal and one workout at a time.  Don't wait till January 1st to start.  Yes the Holidays are in full swing!  Keep yourself accountable by scheduling your workout NOW! Don't leave it for chance or it won't get done.  If you want it bad enough you will find a way to make it happen.

My next 5 day challenge will start January 7th.  Link to my like page and shoot me a private message for more details.  Slots are filling fast.

New Month = New Goals

Precursor to this new month.  The Tri-State area was hit with a major storm, Hurricane Sandy (a.k.a. Frankenstorm).  And while we lost power for 48 hours, I realized how extremely resourceful and dependent we've become as a society on everything.  I was a definite wake up call to put things into perspective and not take things for granted.  I was able to stay on track with my goals of eating healthy (although I didn't have Shakeology for 2 days because I like using the blender; its a texture thing).  I worked out via candle light and lanterns.  My resolve and dedication helped me get to where I am right now. 

Which flows into the start of a new month where yesterday we flipped the calendar and I set new goals for the month.

My continued commitment to my health & fitness goals help me with my ultimate belief of becoming better than the day before.  As you know when you push yourself out of your comfort zone, you face your fears and gain experience to keep moving yourself forward.  If nothing changes then nothing will change.

The hardest part sometimes is starting.  So, what's important to remember is that you must decide what you're willing to do in order to get the results you want.  I could be something as simple as going to sleep a half hour early.

I have a busy month ahead of me and I know it will fly by.  The first 2 weeks will be focused on a deadline on the 15th and then the second half of the month I will start teaching PiYo classes at a local studio.  While I took the certification back in March, I never thought I'd really do much with it.  I wanted to prove to myself that I could do it. 

So what are you going to accomplish this month?