HAMMER & CHISEL TEST GROUP – NOW ACCEPTING APPLICATIONS!

I am hosting a Test Group for the brand new program releasing on December 1st – HAMMER AND CHISEL!

I will be selecting 15 people to do this with me side-by-side. It will take place in a private online facebook group and we will be accountability partner for the whole 60 days of the program.

Length – 60 day program

Average Workout Time – 30 to 40 minutes

Equipment Needed:

-weights (a range from 5-20lbs – depending on your ability)

-exercise ball or adjustable bench

-resistance band (lighter resistance)

-chin up bar OR door attachment for resistance band

*If you need a visual of the equipment, check out this video:

Requirements to Join Me:

1. I must be your free beachbody coach. If I am not yet, please do that using this link now:

Make Me Your FREE Coach – CLICK HERE

2. You must order The Master’s Hammer and Chisel Challenge Pack. It will be on sale for December at a special release price of $160 US.

Challenge Pack Includes:

-12 workouts

-7 color-coded portion control containers

-Shaker Bottle

-Program Guide and Calenders

-Nutrition Guide

-Quick Start Guide

-3 FREE Bonus Workouts

-1 Month of Meals with Shakeology (you choose the flavor)

-Me as your Free Coach

-24/7 Support in our Online Accountability Group

-30 Day FREE Trial of Beachbody Club Membership which includes Beachbody On Demand (Stream hundreds of workouts in the Beachbody Member Library. You also get complete program materials, like fitness guides, nutrition guides, meal plans, and workout calendars.)

{If you already drink Shakeology regularly, we will get you set up with just the program}

3. You check into our Facebook group daily (nothing crazy, a few minutes)

4. You commit to absolutely changing your body from top to bottom!

If you agree to these FOUR requirements please APPLY using the FORM at the bottom of this post. If for some reason it does not work for you – email me at fit.isa.lutz@gmail.com and let me know you are interested in the Hammer and Chisel Test Group!

If you want to TRY out TWO of the Hammer & Chisel Workouts – YOU CAN RIGHT NOW!

Sign up for the FREE 30 Day Trial Of Beachbody’s Club Membership which INCLUDES Beachbody on Demand. It is like Netflix for Beachbody! On there, you will find TWO of the Hammer and Chisel Workouts to try!  To Try Beachbody On Demand for FREE for 30-Days CLICK HERE

6 Tips To Follow So You Won’t Wobble When You Gobble

Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on at least 3-5 pounds (some gain more) during the holidays — and keep the extra weight permanently. But Thanksgiving does not have to sabotage your weight.  I for one am looking forward to some mashed potatoes, home-made hot rolls and turkey.

Below are six tips to help you make it through this Turkey Gobbling Season while maintaining your weight.

Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. This may mean hitting the gym or working out at home — can you say — YES, I would like to do a quick 30 min workout, Thank You 21-Day Fix (my soul-mate workout).  Try out a few of these moves you can do at home today.

Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering.  Seems simple enough.  Check the box – eat breakfast.  Every morning I have my daily dose of dense super nutrition in the form of an amazing chocolatey Shake.  I have never felt better, had more energy or been more satisfied with a shake since drinking Shakeology.  I look forward to it EVERY MORNING.

Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.
Try these options instead:

• Use fat-free chicken broth to baste the turkey and make gravy.
• Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
• Reduce oil and butter wherever you can.
• Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

• 

Portion Control

Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without.
Don’t waste your calories on foods that you can have all year long.  If you NEVER get to eat your grandmother’s pumpkin pie or homemade stuffing, then make sure that you make room for those treats on your plate.

• Skip the Seconds.Try to resist the temptation to go back for second helpings.
• Choose the Best Bets on the Buffet.While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.
• Leave the Leftovers.

Slowly Savor
Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Be Realistic 
The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

Focus on Friends & Family – Not Food

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends.  Make sure to have fun and enjoy the time you have to together in fellowship.  And remember to count your blessings and remember what you are “Thankful For” this Thanksgiving.

Check out this video from my soul-mate trainer, Autumn Calabrese, with some other GREAT tips to make it through Thanksgiving without derailing your health and fitness goals.  Happy Thanksgiving.

Attention All Fitness Professional’s!

If you are a certified personal trainer or group exercise instructor (like myself) …you have clients…think about when they buy products you suggest or pay enrollment fees at the gym….WHERE does that money $$$ go?

Not in your pocket..it goes to the gyms, GNC’s, the Vitamin Shop’s…etc.

Wouldn’t your rather make 25% commission?

The Personal Trainers on my team have quickly learned that becoming a coach allows them to:

• Make extra money without killing themselves in the gym day in and day out.
•  Create financial freedom to train when they want and how often they want.
•  Create their own schedule (around their sick days, vacation days, and family time) – they call the shots and still get paid.
• They reach more people all over the USA through social media and don’t have to worry about expensive certifications or overhead.

Why would you not want to do what you love and make more money with it, while expanding your client base and inspiring people to get in the best shape of their lives? 

THE BIGGEST BENEFIT to fitness professionals to become a Beachbody coach, in addition to what you are already doing, is it brings another revenue stream to your business.  Think about it, as a fitness pro, you get paid for your time on the floor and the time that you spend with your clients.  If you get sick, your clients get sick, or your family member gets sick, you are unable to perform that training session which directly affects your paycheck.  The cool thing about also being a Beachbody coach is that you still are able to positively affect people’s lives, while increasing your reach to people who do not live near you (via Social Media (don’t worry, I can TEACH you)) and create revenue without having to physically be at each session.

Beachbody Coaching allows personal trainers and fitness professionals to train/teach when you want and how often you want.  Who wouldn’t want to CREATE their own schedule? You can make way more money being a Beachbody coach than you can training/teaching. You can INSPIRE more people to get fit and earn more $ without more expensive certifications and trainings or having a ton of overhead. Why wouldn’t you want to make MORE money doing what you LOVE, expanding your reach, spreading health and fitness to hundreds or thousands of people?

Beachbody Coaching is also a GREAT way to help your clients get their nutrition on track. Especially adding Shakeology into their “diets.”  You can give your clients a solution to skipping breakfast in the morning or eating fast food! You can also offer them meal plans without spending hours customizing them to each client. AND for the clients that need more than their twice a week training session with you, you can suggest one of Beachbody’s proven fitness programs. The more you have to offer your client the more loyal they will be…right? Coaching is the a perfect companion to what we are already doing at the gym. With NO RISK, you don’t have anything to lose and everything to gain! How would you like:

• No inventory
• Weekly Checks
• Monthly Residual Income
• The ability to build a team doing the same thing
• Create your own schedule
• Help more people on their health and fitness journey

The coaching opportunity has been a great companion to myself and my team – it compliments what you are already doing and with NO RISK, you have nothing to lose and everything to gain.

Ready to join the FITFAM – CLICK HERE

Want to Learn MORE – join my 5-Day Sneak Peek Into Coaching Monday  Nov. 23rd

To Register – CLICK HERE

No Obligation – Ask Questions and Get Answers!

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Holiday Hustle & Pay It Forward

ROCKING it out! This month my No-Excuses November Challenger’s have lost a combined 35 lbs in 2 weeks. What? What? They are truly inspiring and everyday they are lifting each other up and motivating other’s to keep pushing forward during this difficult time of year.

So, let’s talk about “THIS” time of year. The weather turns colder, it gets dark earlier and most of us, me included, turn to warm, comfort foods like; hearty soups, chilis, potatoes, and every cookie, cake or pie under the sun.

It’s like we are bears, packing on layers of fat to stay warm during the winter. And did I talk about how hard it is for me to say NO to any of the home-made meals and treats that my mom makes when Titus and I go to visit her during the week?

STOP THE MADNESS!!! We are not bears and we do not need extra layers of FAT. That is why we have electric blankets, heaters, fire-places, fuzzy slippers and fleece pajamas.

I am here to encourage you NOT to throw in the towel and make a #YEARENDRESOLUTION. Let’s finish this year strong together.  How would you like to be fit and give back?

To say that I am SUPER excited about this event is an understatement. I am co-hosting my next Success Group (so 2 coaches are better than 1) called Holiday Hustle Success Group and Pay it Forward Challenge and we are teaming up to offer our participants:

Tips and tricks to make it through the holidays
Bake goods that are good for you and easy to make
Meal plans that are easy to follow
An awesome way to Pay It Forward and give back to other’s this holiday season.

We are looking for up to 10 BUSY MOMS that are looking to lose 5-15 lbs & tone up in my 30-day fitness challenge that starts MONDAY NOV. 16th! This is the SAME program I follow that has helped me to GET in shape & STAY in shape — AT HOME — as a BUSY MOM! No “dieting”  --> No gym  --> No pills  Wraps

•  30-minute at-home workouts
•  Easy-to-follow Eating Plan
•  Simple Portion Control System
•  Eat up to 6X per day = NO STARVING! 
•  Cheats allowed! 
•  Unlimited 1:1 support
•  24/7 private online group support + accountability (<——KEY!)

In this group, you’ll also learn the basics of Clean Eating, Meal Planning & Prep, and most importantly — how you can make this a LIFESTYLE & not a “crash diet”. We share recipes & tips, struggles & LAUGHS — and we have FUN!!!   If you would like to apply to be one of the 10 Busy Mom’s that we coach 1-on-1 for the next 30 days please CLICK HERE to fill out our online application.

Yours In Health,

Lisa Lutz 

Holiday’s + Stress = Weight Gain – Oh My!

Have you ever noticed that the you tend to gain weight and hold onto weight during stressful times or points in your life, like the holiday’s?  I first noticed this in 2012.  My husband and I had moved to Southport, NC from Northern Virginia, and I had just won my IFBB Bikini Pro card and competed in my first Pro Show and placed 4th.  I was on  a natural high – feeling like I was finally achieving some of my hardest goals.  Then life got complicated, we moved back to Northern Virginia with NO money, NO jobs, NO place to live and I began to stress out about EVERYTHING and causing me to turn to food for comfort.

I went from 119 lbs to 164 lbs in a matter of 7 months.  I would binge eat on sugary cereals, pizza, chips, cheetohs, cookies, cookie dough…anything that would make me happy in the moment. And that was just it – I was happy in the MOMENT, and then after the food was gone I was miserable again, and even more stressed about my circumstances and the junk food that I just devoured and the vicious cycle continued.

I found that when I looked in the mirror my body composition had changed (obviously).  Not only had a gained a lot of weight, but I had gained the weight in my mid-section, which is not where I usually gain weight.  I usually gain weight in my lower body, hips, thighs and butt. 

I also noticed that it was extremely difficult for me to lose my now “muffin-top.” I hear women say that they can’t lose their gut ALL the time.  I will sit down and do a consultation with a new client or challenger and they will say – I just want to lose my belly. Can you help me lose my “middle?”  As they are tugging on their love-handles.

This is a difficult area to lose weight quickly but one big factor that will cause this area to stay the same or grow larger is STRESS.

When stress becomes chronic and prolonged, the hypothalamus is activated and triggers the adrenal glands to release a hormone called cortisol. Cortisol is normally released in a specific rhythm throughout the day. It should be high in the mornings when you wake up (this is what helps you get out of bed and start your day), and gradually taper off throughout the day (so you feel tired at bedtime and can fall asleep).

Recent research shows that chronic stress can not only increase absolute cortisol levels, but more importantly it disrupts the natural cortisol rhythm. And it’s this broken cortisol rhythm that wreaks so much havoc on your body. Among other effects, it:

• raises your blood sugar
• makes it harder for glucose to get into your cells
• makes you hungry and crave sugar
• reduces your ability to burn fat
• suppresses your HPA-axis, which causes hormonal imbalances
• reduces your DHEA, testosterone, growth hormone and TSH levels
• makes your cells less sensitive to insulin
• increases your belly fat and makes your liver fatty
• increases the rate at which you store fat
• raises the level of fatty acids and triglycerides in your blood

You have to find a way to cope with your stress.  If you don’t face it head on and find a solution you might as well kiss your fitness goals and bikini body good-bye.
Here are 10 Tips for Dealing With Stress As a Mom from Parenting.com:

1. Rise Early

“It’s wonderful for busy moms to wake up 15 minutes before their children and take a little retreat,” says Jennifer Louden, author of The Woman’s Retreat Book (Harper Collins). “Do a yoga stretch, read something spiritual, and ask yourself, ‘How can I have a more balanced day today?’ ” Or simply lie in bed and breathe deeply for a few minutes.

2. Unplug

The average American home is a noisy place, thanks to the telephone, television, radio, and CD player. When you’re feeling overloaded, try turning down the background noise in your life by “unplugging” some of these electronic taskmasters. Or take what New Age guru Dr. Andrew Weil calls a “news fast.”

3. Start Small

You’re tired and just don’t feel like making dinner, but you don’t want to serve fish sticks again. So set a new, much smaller goal: “I will go in the kitchen and make a salad,” or even, “I will go into the kitchen.” Such steps may seem ludicrously small, admits Mary LoVerde, a motivational speaker, but she finds that “microactions” help us approach overwhelming tasks.

4. Be Here Now

Like the sixth-grader worrying about the SATs, our minds constantly bring future worries into the present. Richard Carlson, Ph.D., author of Don’t Sweat the Small Stuff (Hyperion), calls this “anticipatory thinking.” “The best way to avoid stress is to immerse yourself in the moment,” he says. And avoid the trap of comparing notes with other parents about how busy you are.

5. Adapt

Do you fall apart if dinner is not served on bone china at six o’clock sharp? “We get attached to how things are going to be,” says Jon Kabat-Zinn, Ph.D., coauthor with his wife, Myla, of Everyday Blessings: The Inner Work of Mindful Parenting(Hyperion). “But if your kids are at each other’s throats while you’re making dinner, maybe the most important thing at that moment is to get down on the floor with them,” Myla says.

6. Talk It Out

“Self-talk” can help us control our emotions, says Georgia Witkin, Ph.D., a therapist in New York City. When things go wrong, Witkin tells herself, “It’s not a disaster, it’s an inconvenience.” Louden explains that by developing an inner voice that, for example, encourages you to stay in bed when you’re sick and let your husband clean up the kitchen, you become, in a sense, your own best friend.

7. Laugh a Little

“Laughter re-enchants daily living,” says Paul Pearsall, Ph.D., author of The Heart’s Code (Broadway Books). Healthy laughter comes from Bill Cosby’s gentle kind of humor that eases little annoyances. Research shows that we experience about 30 of these “heart hassles” every day, stressing the heart both figuratively and physiologically. On both counts, humor is healing.

8. Take a Break

Let’s face it: We’re never going to finish everything on our “to do” lists. In fact, as director of the Stress Program at Mt. Sinai School of Medicine, Witkin finds that the average mother runs 21 minutes short per day. Usually, the first thing to go is relaxation time. “We’ll never have any downtime unless we schedule it,” she says. You should be able to complete this sentence: “What I do every day to relax is….”

9. Enjoy Nature

Sun, water, wind  — the elements feed our senses and lead us toward serenity better than anything. It may mean relaxing in your backyard, drawing a warm bath, or going out for a brisk run. The important thing is to figure out what soothes you and then where to find it.

10. Just Let Go

“We have to recognize that chaos is a part of life,” says Carlson. “Then we must recognize our own contribution to it. That’s the only part we can control.” The irony is that by taking steps that seem to signify giving up control  — like “outsourcing” certain household jobs  — you will actually be gaining more freedom to enjoy your family life.

If you want to learn how I learned to LOVE my body again, and take care of it the RIGHT way – CLICK HERE and join my next Holiday Hustle Success Group.  We start on Nov. 16th.

Yours In Health,

Lisa Lutz

Moderation, Deprivation & Balance

I recently read the book of Proverbs and Proverbs 25:16 really spoke to me — it states – ” If you find honey, don’t eat too much, or it will make you throw up.”
Basically – 25:16 is stating that we should practice the balancing act of moderation.  We’ve all done it – pigged out on our favorite food until we got sick.  Too much of a good thing is still too much, whether it’s food, fun, sleep or work, ambition or relaxation.  Our whole being craves balance.  God knew the value of moderation and balance.  He created us with the needs and limits that impact our spiritual, emotional and physical health.

I was a little hesitant to post this collage of pictures, but I wanted to show you a glimpse behind the curtain of competing, binge eating, and stress/comfort eatingIn 2010 I was the heaviest that I had ever been at 153 lbs. I was ready to make a change and I entered into the NPC/IFBB Bikini Competition world. In 2011 I won my IFBB Bikini Pro card at 119 lbs. The smallest I have ever been. What does it take to get there you ask?

– 3 AM wakeup for fasted cardio
– 6-7 meals a day (mostly fish and asparagus)
– 2 PM weight training
– 7 PM cardio
– 8 PM bedtime
– No social life
– Living out of tupperware containers
– Not having a period
– Extremely tired, hangry
– Chewing sugarfree gum like it is my JOB

Fast forward to 2012 – no longer competing, extremely stressed, hated my job, hated my body, binged ate, went to the gym for about an hour, 5 days a week, unmotivated, and now weighing the heaviest I had ever weighed at 164 lbs. Still unable to lose the weight, because I was doing mostly cardio and stress eating.

Now, 2015 Happiest I have EVER been. Yes, I would be lying if I said that I don’t look back at that 2011 pic and say “man I would like to look like that again.” but I was MISERABLE – my relationship with my husband, family and friends was nonexistent. I had no life – I lived at the gym and in the kitchen prepping food.

Today, I workout between 30-40 min a day (5 days a week) – I eat clean 80% of the time and I enjoy a fun meal on the weekends. I have energy for my son and my family. I feel good and the clothes that I was wearing in 2011 FIT! Yep, dropping some body fat %. The moral here – YOU can change – and it is NOT HARD! You don’t have to spend countless hours at the gym. 

Make YOU a priority! Click Here if you want more info on my next support/accountability group that starts November 16th. 

I am taking 3 women who want to make a change and are serious about having an amazing transformation in the next 60 days.