My latest Transformation!

I remember the first day I joined my first challenge group, it was a Summer Slimdown group, I had extra baby weight to lose (10 months post baby).
Going to the gym wasn't happening for me, I was still stopping at McDonalds at least 5 times a week... So there went any results I would have gotten. I needed something more convenient and with a better focus on my eating habits.

I hated the taste of Shakeology when I got it (I got the last batch before they redid the flavors), but I hate the taste of protein shakes, so I kept at it, I knew the HEALTH benefits outweighed the taste.

My husband resented the bland food he ate for dinner (thank you TBB and 21 Day Fix, I have learned to make yummy healthy food--even my kids eat it).

I have access to working out all the time, so if my kids nap, I can squeeze it in, and its choreographed WORLD CLASS workouts!

And best of all, I can use it time and time again, like after my 3rd baby 󾮚

I've learned something while on this new journey...
There are 3 types of people:
Those who MAKE things happen.
Those who WATCH things happen.
Those who WONDER what happened.

It would have been easy to sit and make an excuse, after all I had 3 babies, but instead of sitting on March 31st WONDERING what happened, or WATCHING others make things happen for themselves. I used my baby for weights, I paused the DVD to take care of my kids... but I DIDN'T stop! I was the only person that could MAKE this happen for me!!!

Need a FREE coach to support your journey? click here
want to join my next challenge group?  click here

Halloween printables

Because I have a tendency to be "that mom" I thought I would share some fun printables to use on your little ones to get the excitement of Halloween. You can print these at home or download them to Fedex-kinko's for cheap! This is the first of many sheets, so if you want a variety, come check back frequently (I've got to channel my energy while waiting for baby #3) So for this sheet: I am thinking of doing a baggy of plastic spiders and Hershey Kisses, you can use any creepy crawlers for the "bugs" The "DON'T FORGET" would be cute with a notepad or a creepy pencil, crayons. I even saw a plastic bloody finger with bubbles in it at Wally World. Germs are scary, hopefully my kids aren't the only ones with an obsession with sanitizer, but you could also do a Halloween soap for their bathroom or tissues (Target has lots of cute tissue and soaps in the $1 section) And the last one on here, You could do Peeps, I saw some marshmallows shaped like Ghosts, You could wake up and make ghost shape pancakes. Feel free to download and share what you're doing to make it fun!

refresh---- 5 lbs in 3 days

I was go ing to hold off on this, but seeing everyone's results in just 3 days, pretty amazing!!!

Sooo with that said, I'm starting a group August 1st, ends just in time for my official group, plus this refresh is on sale for just a little longer.

If you are ready for a refresh, this is amazing,  the food is awesome and shakeology is now OFFICIALLY clinically proven to
help you lose weight
Lower cholesterol,  and
Regulate your blood sugar levels
Because this is new refresh, I'm only taking 5 peeps.
Comment or message me for the info...

So I cheated.....What next?

So you had a cheat meal.... or maybe a cheat day, here are some tips to get over it and back on track NOW!!

First and foremost, forgive yourself, you're human.

So I hear it takes 21 days to break a habit, remember you are trying to break habits that have formed for months, years, or maybe a lifetime.

Start your day, or your next meal with a cleanse (even if its water and lemon)
Clear out your system so you are ready to continue those good habits you are starting on.

Get the bad food OUT of your sight, or your house, after a cheat meal its easy to feel guilty and continue to binge or eat out of emotion. YOU CAN DO THIS!!

Last plan your cheat meals (if you're that person) I like to give myself a week of clean eating. Add a cheat meal to the end of my week so I have something to look forward to and I can stay on track. If you can prepare for that cheat, you won't feel as guilty, and it will be easier to get back on track.

If you want to try a lemon water cleanse, you need:
Lemon, fresh (you can also buy lemon, squeeze into ice trays and freeze for when you need it.
Hot water

Drink it before your next few meals (its even great to start your day with)

New Coach Bootcamp

It's crazy to think that just one year ago I started on my first beachbody program P90X (after many failed attempts). That was the program that got me in the best shape ever (even after 2 kids). I have had a gym membership since highschool, but I felt like just trying to learn the machine made for an awkward experience not to mention 2 kids in tow---not going to happen.

I have completed P90X, Brazil Butt Lift, Combat, Pump, 21 Day Fix and starting on PIYO this week.

Never in a million years did I think this "health kick" I was on would turn into a full time income. If your like me, you know what it's like to live paycheck to paycheck, paying your bills at the last and final minute without being late.  Not to mention, RETAIL! The flexibility was the best part, but turned into Holidays and weekends, including Thanksgiving day. I remember thinking, just keep climbing---work for the promotions and the bonuses, but at what cost, now that I look back, the raise didn't even justify the work.

FAST FORWARD, I now can pay my mortgage with my beachbody income, to me it's not about the money. It's about what that money gets me and my family: more time together, holidays, watching my kids grow up, not stressing about daycare or babysitters, it's the ability to create MY life, not someone elses.

I am so passionate about what this business has done for me, I want to help as many people as possible feel that same way and experience what I get to. If this is you and you know you are ready for a change, email me for the application. @ abbeykhansen@yahoo.com

Whats your interest?

Thank you for taking the time to answer this quick survey. I am excited to expand more challenge groups and help ensure everyone will finish feeling and looking their best

https://abbeyhans.wufoo.com/forms/whats-your-interest/

21 tips to motivate you to lose weight quick

First and foremost, before diving into to these tips and deciding which ones you want to do and which ones you don't, grab a pen and paper. I want you to draw out 2 columns. one column will have a plus or positive sign, and the other a minus sign. I want you to put these tips into each category, plus side being what you are already doing or are naturally good at. The minus side being what you could spend more time developing. So here goes: 1. Set REALISTIC goals with realistic time frames to measure up to those results. 2. Grab a journal or notepad and write everything that goes into your mouth, on that pad of paper. 3. NO EXCUSES! What is your biggest excuse to not starting, doing or finishing? Write down and plan around that excuse. 4. Grab an accountability partner and maybe add some friendly competition into the mix, communicate your goals to each other. 5. 30 minutes a day, dedicate 30 minutes at least 5 times a week to physical activity. 6. Watch what you eat! No, don't watch it enter your mouth, portion control, eating the RIGHT types of food. 7. Rid yourself of temptation, clean out your pantry, buy a flavorful gum, anything to keep you from diving into not so good foods. 8. Shop the perimeter of the store, and stay away from processed or packaged foods. 9. Avoid hunger, meal prep, drink water, plan ahead so you are prepared. 10.Limit or avoid soda, sugary drinks, fattening milks and creamers. 11.Plan a cheat meal, keep it to one meal, it can be a reward, motivation, whatever, but do it. 12.Drink water, drink at least half your weight in water, but oz. ex. 150 lbs.= 75 oz. of water. 13.Stop eating at least 3 hours before bedtime. 14.Dine at the table, don't eat while driving or sitting on the couch. 15.Get your zzzz's 16.Plan out your updates but space them out and keep it regular. 17.Tell people who are close to you, your goals, this will help eliminate temptations. 18.Stay positive, you didn't gain the weight overnight, it won't come off overnight. 19.Prioritize time for yourself, you only need 30 minutes of physical activity, take that time for you. 20.Join a community of others with the same goals. 21.Keep going, you are worth it, you will see results, KEEP MOVING FORWARD.

21 day challenge

Day 10

Chest and back
Remember, pick a weight that will challenge you but not injure you.

DAY 9--BABY!

Remember go at your own pace but still challenge yourself!

Day 8

Okay time to work the "GLAMOUR MUSCLES"

Dumbbell curl, add whatever weight will challenge your muscles but not injure them
10-12 reps on each arm
Forearm Plank, the goal is to plank for 20 seconds and rest for 30 seconds, repeat 3 times.
(up to 6)
Chair Dips, sit in a chair, or on a stable platform, the goal is 10-15 reps.
Pullovers with dumbbells (laying down) 15 reps
Push ups on a ball or elevated surface, beginners start with 5 reps and work your way up to 15 reps.


**** REPEAT 3 TIMES****

Remember, go at your own pace and work yourself up to your goal.
xox0, Ab

Day 7 challenge

Back at it with lower body...

SQUAT, LUNGE, CURL
Stand with your arms at your sides and squat until your thighs are parallel to the ground (a). Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground (b). Push up onto your left leg and immediately curl your right heel toward your glutes (c). Return to start. That’s one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.
Tip: For a challenge, add dumbbells.

DUMBBELL SUMO SQUAT
Grab a heavy dumbbell and hold one end in each hand at arm’s length in front of your pelvis. Set your feet about twice your shoulder width apart, toes turned out slightly (a). Lower your body as far as you can by pushing your hips back and bending your knees (b). Pause, then push yourself back to the starting position. Do 10 to 12 reps.
Tip: Keep your torso as upright as possible with your lower back naturally arched.
STABILITY LUNGE
Stand with your arms at your sides and squat until your thighs are parallel to the ground (a). Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground (b). Push up onto your left leg and immediately curl your right heel toward your glutes (c). Return to start. That’s one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.

If you need more of a challenge, use dumbbells the whole time and repeat up to 3 times.

Day 6.... say what?!

Okay, the goal today is to get through your cardio. Remember, go at your own pace and work up to it. If you cant jump, use a step movement or a hop.
Xoxo-Ab

Day 5

Okay here is day 5, remember work at your own pace!

Day 4 of our challenge

Stick to this today and let your body rest in other areas! Goodluck. Xoxo-Ab

Day 3 of our fitness challenge

Remember to modify, this is, great f or starters. If you need more, lift your knees when running or complete more sets!

P90X3 Test group

Okay Fit family, MEET P90X3...
So what's the BIG DEAL?!
YOU CAN NO LONGER USE THE EXCUSE THAT YOU DON'T HAVE TIME TO WORKOUT! 30 minutes a day for 6 days a week is totally doable and everyone can find 30 minutes in their day to get a workout in! Muscle acceleration explained: Many P90X fans were hooked on the science of muscle confusion – which introduced variety to the workouts and prevented plateauing. P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of exercise.
 Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercises and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes.
The base kit includes 16 workouts so you are never going to get bored. Everything from cardio to strength, pilates, yoga and MMX there is something for everyone! The ideal P90X3-erIt may seem lofty to proclaim, but P90X3 is indeed a workout for everyone. Everyone searching for tighter abs and leaner muscles, that is. But fitness novices and experts need not be afraid by P90X3’s come-one-come-all invitation. You don’t have to have any previous P90X experience in order to get killer results. For the beginner, the variety of workouts in P90X3 is the perfect place to discover their fitness style. If the move can be modified there is a cast member showing you how. But don’t expect to be an expert on day one. (Yes, fitness veterans will still be challenged.) As Tony says, ”You don’t get off easy, you just get to finish faster!”
It doesn’t stop there, of course there are some bells and whistles too good to ignore. First off, the Coach exclusive: If P90X3 is purchased through me as your coach any time from December 10th – 31st (including Challenge Packs), you will receive a exclusive P90X3 baseball cap. What better way to spread the word about this revolutionary program? And last but not least, we have the app: Yes, now for the first time the P90X app is available on Android and iOS (will be available 12/10 on Android) The app includes P90X guided workouts, tools to track your reps, weights and progress. Launching soon, is the P90X3 addition – which brings you workout specific tracking modules, scheduling options and the motivation you need to power through the 90 days. P90X3 scheduling and tracking will be available on the app for Android on 12/10 and is coming soon for iPhone. Check out the app and get ready to bring it!
So when can you get it? You're in LUCK! You can score your very own P90X3 on December 10th. P90X3 will be released on my site in which you have a couple of options. There will be an introductory price of $180 (after Dec 31st...it will increase to $205) The Challenge Pack which includes the 90 day workout, the nutrition guide, program manual, schedule of workouts, shakeology, free 30 day trial of the club membership, free shipping and a discounted price when you get the package. Or your second option is to purchase the program alone. That is $119.00, and the equipment needed are weights, bands and an optional pull up bar but you can use a band with an over the door attachment if you don't have one! I did my whole first round of P90X with the bands and got amazing results.
To score your challenge pack go to http://teambeachbody.com/AbbeyHansen To sign up as a coach and get better discounts on all of our programs fill out the application below and I will get a time we can chat about your goals. So with all this excitement, I will be doing an exclusive test group for 5 lucky fit members, to get your chance to be a part of this fill out the application below so we can talk about your focus. (Note: If you qualify for the test group, there will be a high level of accountability, this isn't any old workout, this is a legendary X workout, you will have such great results people will stop to talk about. P90X has played a huge role in my success as a coach, without I wouldn't be where I am today.) And to end, check out these results!! xoxo -Ab

Day two challenge-Arms

Remember, go at your own pace! Xoxo-Ab

Day one exercise

Lower body exercise All you need is yourself! Remember to push yourself but don't over do it. For beginners, focus on getting through it (regardless of the time)
A.Run in place --- 0:00-2:00 minutes
   Squats (10-15) 2:00-3:00 minutes
   Run in place --- 3:00-4:00 minutes
   Lunge (left leg) 4:00-5:00 minutes
   Run in place --- 5:00-6:00 minutes
   Lunge (right leg)6:00-7:00 minutes
   Run in place --- 7:00-8:00 minutes
   Squats (10-15) 8:00-9:00 minutes
------- REST 9:00-10:00 minutes -------
B.Jumping jacks --- 10:00-12:00 minutes
  Squats (10-15) 12:00-13:00 minutes
  Jumping jacks --- 13:00-14:00 minutes
  Side lunges (right)14:00-15:00 minutes
  Jumping jacks --- 15:00-16:00 minutes
  Side lunges (left) 16:00-17:00 minutes
  Jumping jacks --- 17:00-18:00 minutes
  Squats (10-15) 18:00-19:00 minutes
------ REST 19:00-20:00 minutes -------
C.Mountain climbers -20:00-22:00 minutes
   Back lunges (left) 22:00-23:00 minutes
   Mountain climbers -23:00-24:00 minutes
   Right lunge (right)24:00-25:00 minutes
   Mountain climbers -25:00-26:00 minutes
   Squats (10-15) ----26:00-27:00 minutes
  Mountain climbers -27:00-28:00 minutes
  Wall sit ----------28:00-29:00 minutes
------ DONE -------
Remember to modify your workout
Beginners: Don't worry about time
Intermediate: focus on time
Advanced: Add jumps with the lunges and squats or alternate Goodluck xoxo -Ab

Fitness and clean eating challenge

Tomorrow is the big day!
If you have done all your prep, you are ready to go! Don't forget to subscribe to my blog for your daily exercises...
Click the link below to get your meal plan.

Goodluck everyone,
xoxo -Ab






https://drive.google.com/file/d/0B07iKHVmRZLIQmRoZk14ZmZ6Tk0/edit?usp=sharing