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21 Reasons to Try The 21 Day Fix™

2/3/2014

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21 Day Fix Challenge Pack is on sale for the month of September 2014 - don't miss out on this great deal!
Need a reason to try Beachbody’s 21 Day Fix™? How about 21 reasons? Using simple portion control and effective 30-minute workouts, The 21 Day Fix is designed for real people trying to lead a healthy lifestyle in the real world. Read on to learn why you don’t want to miss out on Beachbody’s newest program!  And when you're convinced, sign up for February's Challenge group!!
21 Reasons to Try The 21 Day Fix™
21 Day Fix is the first Beachbody program to place equal emphasis on nutrition and exercise. It’s simple. It’s straightforward. And it was created with two main goals in mind: to help you lose weight and get fit—fast.

It that doesn’t hook you, we have 21 more reasons to love the newest addition to the Beachbody family:

1. Rapid Results in just three weeks - Who says you have to bust your butt all spring to get a bathing-suit-ready body? 21 Day Fix is designed to help you lose up to 15 pounds in just 21 days. Slim down and tone up in under a month!

2. No room for nonsense – The most simplistic Beachbody program ever, 21 Day Fix is designed for actual people who don’t have time for complicated food math, or lengthy exercise regimens. Using portion control and effective 30-minute workouts, this program is easy to get on and stay on—even after your 21 days!

3. Shakeology’s new best friend- Already a Shakeology lover? You don’t have to miss out on your daily dose of dense nutrition with this program. It’s integrated right into the meal plan!

4. Give calorie counting the boot – Say goodbye to the labors of counting calories. Complete with seven food-storage containers specifically designed to measure correct food portions, this program let’s you ditch the calculator so you can spend more time enjoying your food!

5. Save BIG on the Challenge Pack Promotion – Save $20 off your Challenge Pack when you buy in February. Our Challenge Pack is reduced from $160 to $140 and makes a perfect Valentine’s Day gift for yourself and your loved ones!

6. Eat what you want - Lose weight by eating the right serving sizes—not by eliminating your favorite foods. Finally, a fitness program where you can have your wine and chocolate, and eat it, too!

7. FREE shipping for the month of February (Base Kit) – Need we say more? Rescue your waistline and your pocketbook by taking advantage of this limited-time, free-shipping offer.

8. Easy-to-follow workouts – Fitness trainer Autumn Calabrese’s 30-minute, total-body workouts have no complicated dances moves or choreography, so people at any fitness level can start the program and wind up a workout champion! 

9. Modification for every move - Autumn’s workouts are designed to get your body moving while keeping you injury free. Whether you’re ready to push harder or need a modification, she provides the option you need so you get the workout you want.

10. No complicated recipes or weird food ingredients – 21 Day Fix is designed to help you make smarter choices about real food—none of that funky stuff you have to buy at a health food store. By eating your food in a smart way, you’ll set the routine for healthy eating habits that are sustainable for life.

11. A trainer you can relate to - A single mom, Autumn understands that real people don’t have time for complicated fitness and diet regimens. Workout with a trainer who understands what will work out for you.

12. All of these testimonials are amazing reasons:  Chelsea O. – Lost 10 lbs. & 14 “Finishing the Fix, I don’t think I have ever felt this healthy, this strong, this accomplished in my entire life. I’m going to look my best on my wedding day and that is the biggest gift I could have ever received.”

13. Neil B. – Lost 11 lbs. & 9″ “I went from 168 to 157. To be able to do that in 21 days was amazing. I feel light. I feel fresh. I feel renewed. The 21 Day Fix, it’s my new secret weapon.”

14. Mary C. – Lost 64 lbs. & 57” “The way I look and the energy I have is just fantastic. I feel like I’m at least 20 years younger. It’s never too late to lose the weight. 21 Day Fix has definitely changed my life.”

15. Deon C – Lost 111 lbs. & 58” “After completing the 21 Day Fix and achieving my results, I will continue to do the 21 Day Fix for as long as I live. I’m not stopping. It changed my life. It saved my life.”

16. Beachbody Co-founder and CEO, Carl Daikeler, even got amazing results! – Lost 12 lbs. “I was blown away at my 12-lb. weight loss and visible transformation in 21 days!”

17. Restaurant guide included – There’s no need to give up your social life in the name of weight loss. Using the 21 Day Fix Restaurant Guide, you’ll learn how to make smart choices while dining out with friends and family.

18. 21 days to a free t-shirt – Enter The Beachbody Challenge to get a free t-shirt and a chance to win up to $100,000! A shot at big money prizes and an ability to wear your hard-earned effort (literally) on your sleeve? Don’t pass this opportunity up.

19. Containers are perfect for meals on-the-go – Don’t let travel get in the way of your healthy eating. Your seven, perfectly portioned food containers are BPA free, DEHP free, top-rack dishwasher safe, and microwaveable, making them perfect to take to work or on your next vacation.

20. Keep cooking for your family – Unlike other diet plans that have you eating pre- packaged meals or unpalatable dishes, 21 Day Fix let’s you eat real food, including the recipes you cook for your family. As long as your portions fit in your containers, you can still enjoy chowing down with the people you love.

21. Stay on track with the post-FIX maintenance guide – The hardest part about getting fit is staying fit. With the 21 Day Fix maintenance guide, you’ll be able to keep those hard earned results long after bathing suit season is over.

Need more details about the program and the February Challenge Pack offer?  E-mail me or comment below!

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SweatSync - the social fitness GPS

1/28/2014

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Do you remember reading about my partnership with FitMapped?  I'm so excited to be sharing this BRAND NEW TOOL SweatSync with all my Philly Yaffies (If you're in Chicago, NYC, Boston or Los Angeles, you can participate too)!  I often encourage people who want to reach specific health and fitness goals to increase their level of accountability by becoming part of a group, and this can be the perfect way to do just that!
SweatSync - the social fitness GPS
Sweat Sync is a tool to motivate fitness seekers and encourage them to maintain their fitness routines through a social platform. Through this platform, you will be able to see friend’s fitness activity, plan workout meet-ups, compare fitness ‘scorecards’ and find other fitness enthusiasts who share the same fitness interests.  In addition, you will still be able to search for fitness entities through FitMapped.  The goal is to help you stay motivated and maintain a healthy lifestyle.  The concept is available to residents of NYC, LA, Chicago and Boston, and NOW PHILADELPHIA!
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It's super easy to sign up and get connected. Just START HERE!
SweatSync - the social fitness GPS
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Once you've signed up, login to SweatSync.
SweatSync - the social fitness GPS
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Now that you're signed up and logged in, you can view you stream.  This view gives you a snapshot of your account.
SweatSync - the social fitness GPS
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Your calendar is where you'll add your workouts, allowing your to set a schedule and schedule a meet-up with a fellow fitness enthusiast.
SweatSync - the social fitness GPS
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Earn badges for logging your workouts, friending other fitness enthusiasts and writing reviews!
SweatSync - the social fitness GPS
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Write reviews to help spread the word about your favorite place to sweat!  Then read the reviews your friends write!
SweatSync - the social fitness GPS
I can't wait for everyone to create a profile, tell us where you sweat, and start planning your sweat sessions with your social circle.  Don't forget to add me as a friend!  Research demonstrates that social support is a strong indicator in helping people achieve long-term weight loss or weight maintenance.
Is your favorite place to sweat not listed on FitMapped?  Comment below and we'll get it added ASAP!
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8 signs you're a gym rat

1/24/2014

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8 signs you're a gym rat
8 signs you're a gym rat
When people you know see you outside of the gym, they don't recognize you
8 signs you're a gym rat
You schedule your day (and possibly life) around your favorite group exercise class, which sometimes includes stay up until midnight to sign up online.
8 signs you're a gym rat
You know your "friends" by their workout routine and favorite brand of sneakers, but you may not know their names
8 signs you're a gym rat
After a long and tiring day at work, you still go to the gym because you're afraid people might notice if you're not there
8 signs you're a gym rat
You shower more times at the gym than in your own shower at home - you even have a favorite shower stall at the gym
8 signs you're a gym rat
You have at least on one occasion scheduled a date that involved working out
8 signs you're a gym rat
You wouldn't consider booking a vacation at a hotel that doesn't have a gym
8 signs you're a gym rat
You keep extra gym clothes at your desk or in your car just in case the opportunity arises
8 signs you're a gym rat
Are you a gym rat?  How do you know?
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The 21 Day Fix

1/20/2014

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21 Day Fix Challenge Pack is on sale for the month of September 2014 - don't miss out on this great deal!
Now there's a program that makes losing weight so simple and easy to follow, you'll never have to diet again!  Introducing 21 Day Fix, the latest breakthrough from Beachbody®.

What is 21 Day Fix?

The 21 Day Fix program takes the guesswork out of weight loss.  It's a unique portion-control system combined with easy-to-follow workouts that fit into anyone's busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.

Who is Autumn Calabrese?

Autumn Calabrese is a celebrity fitness trainer and national-level bikini competitor. A rising star in the fitness community, she's made a name for herself by helping people lose weight and get fit through simple portion control and consistent exercise.

Autumn holds personal training certificates from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA). Her supportive, motivating style has made her a highly sought-after expert among celebrities and the fitness industry.

Building on a foundation of good food choices and exercise habits, Autumn empowers her clients to reach their goals in a healthy, sustainable way. In addition to her celebrity clientele, Autumn is the fitness specialist for ModernMom.com. Her workouts have been featured in C magazine, LA Parent, The Palisadian-Post, and Daily Candy, and on TV shows like Home & Family. With a passionate, entrepreneurial spirit, Autumn is the perfect addition to the Beachbody family of trainers.
The 21 Day Fix
The 21 Day FIX Program that focuses on a 21 day Nutrition meal plan to follow with PORTION CONTROL TOOLS to get it right, it also includes a awesome 30 minute cross training exercise program.   The 21 Day Fix comes out THIS FEBRUARY!  E-mail me or comment below to get on the mailing list for more information!
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FitYaf's 30-20-10 Fitness Friday Workout

1/17/2014

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This weekend, I'll be saying goodbye to the year 30!  It has been a great year for me both professionally and personally, but I have a feeling 31 is going to be just as great!  I put together this workout to share with you as a tribute to my 30th year.  Give it a try and let me know what you think.
FitYaf's 30-20-10 Fitness Friday Workout
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout.  You don't want to lose momentum, stopping after every exercise to look up how to do them.
  • This workout is designed as a circuit.  Do each exercise in completion (30, 20 or 10), before moving on to the next.  When you finish the circuit, go back and do it again, so that you do each circuit for 4 (beginner), 5 (intermediate) or 6 (advanced) minutes.
  • Rest in between circuits if needed, but no more than 1 minute!
FitYaf's 30-20-10 Fitness Friday Workout
FitYaf's 30-20-10 Fitness Friday Workout
FitYaf's 30-20-10 Fitness Friday Workout
FitYaf's 30-20-10 Fitness Friday Workout
FitYaf's 30-20-10 Fitness Friday Workout

Circuit 1

30 squats
20 tuck jumps
10 pushups

Circuit 2

30 bicep curls
20 overhead presses
10 tricep pushups

Circuit 3

30 seconds high knees
20 jumping jacks
10 in & out abs

Circuit 4

30 hammer kicks (each leg)
20 alternating reach situps
10 tricep dips
FitYaf's 30-20-10 Fitness Friday Workout
How many rounds did you do of each circuit?
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What's playing on my iPod - Winter 2014

1/16/2014

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It's time for another round of "what's playing on my iPod!  Check out these tunes straight off my brand new 2014 running playlist!  I'm still rocking my Fall 2013 playlist too - I can't get enough of Katy Perry's Roar!


  1. Timber, Pitbull Featuring Ke$ha 
  2. Bounce That, Girl Talk
  3. Wake Me Up, Avicii
  4. Mike Will Made It, Featuring Miley Cyrus, Wiz Khalifa & Juicy J 
  5. Royals, Lorde
  6. Shoes for Running, Big Boi
  7. The New Workout Plan, Kanye West
  8. Run the World (Girls), Beyonce
  9. Radio Stereo, Duck Sauce
  10. On Top of the World, Imagine Dragons
What's playing on my iPod - Winter 2014
What's your favorite song to run to this season?
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Friends of FitYaf - How I Became a Fitness Blogger: Melissa Bender Fitness

1/13/2014

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Melissa and I met when we were both participating on a dance team in Pittsburgh almost 10 years ago.  We haven't seen each other in a while, but thanks to social media, we've kept in touch.  Melissa now runs her own blog and YouTube channel which features full length workout videos.  Her workouts are amazing and great for all levels!  If you haven't checked out her videos, you're missing out!  Give them a try - most of them don't even require any equipment!  Thanks Melissa for sharing your story with us!
Friends of FitYaf - How I Became a Fitness Blogger: Melissa Bender Fitness

It started with a blog...

Friends of FitYaf - How I Became a Fitness Blogger: Melissa Bender Fitness
My fitness blog started in grad school. Graduate school was hard, and stressful. Jesse (my husband and blog videographer) and I went to grad school together, and we lived off campus. Our commute typically took us 1.5 hours each way. Our class schedule was equivalent to a full time job, before factoring in homework and reading assignments. Jesse and I also worked part time at a restaurant so time was short, and we were very busy. 

Prior to starting graduate school, I was enrolled in a yoga certification program, teaching yoga 5X per week, and running with Jesse. I found that I really missed teaching. Sometimes in between classes I would teach yoga to our classmates in the park across the street, or even in the hallway outside of our classroom. 
I was also experimenting with new workout styles. Running and yoga both take a lot of time, which I was very short on. Soon I was teaching these new workouts to my classmates, and I found that when I was teaching I felt much happier and more fulfilled. 

At the same time I was getting more and more questions about what I did to stay in shape. When people found out that I didn't workout in a gym they were perplexed. How was I staying in that kind of shape at home and without lifting weights?


My background in yoga had helped me form a very holistic view of creating strength and balance in the body. In graduate school we had a wonderful anatomy teacher that expected us to do more than memorize muscles and planes of movement. We were required to understand the functional movements of each muscle, and which activities and motions would be limited if these muscles were weakened or paralyzed. We also learned which muscles were activated when moving your body through different planes and the biomechanics impact of inefficient movement patterns. We physically saw these muscles in our cadaver lab courses, which was very mentally and emotionally challenging for me, but expanded my understanding and appreciation of the human body. 
Throughout this process, my workouts and my body were changing, and people continued to ask about my workouts. My passion for wellness was also being further cultivated in my courses as I learned how many diseases and illness processes could be prevented through healthy lifestyle changes. It occurred to me that many people didn't know what they could do to improve their health and fitness at home. So many people think that exercise only occurs in a gym, and it takes hours each day to get in shape. 
Friends of FitYaf - How I Became a Fitness Blogger: Melissa Bender Fitness
As we entered our second year of graduate school, I was feeling tired. I knew that I needed to do something that was not school or work related for the pure pleasure of the pursuit. I wanted to help people on a larger scale, and share something that I loved and was passionate about. I wanted to right an occupational injustice that occurs when people think it takes a lot of time and money to be fit and healthy. Everyone has the right to a healthy and fit lifestyle, and that should be free. There is a lot of talk about prevention and wellness programs, but it is an emerging area. A lot of wellness programs have a mission, but they lack a method of sharing that mission on a large scale. I turned to my blog and youtube channel and I started sharing my workouts in the hopes of showing people that they could do this at home. 
Friends of FitYaf - How I Became a Fitness Blogger: Melissa Bender Fitness
I started my blog in 2011, and since that time I have shared every workout that I do to get in shape and stay in shape. As of the time that I am writing this, that is over 450 different free home workout videos. I started my blog out of a passion for fitness, and I continued to share that love. I have been amazed at the response I have gotten throughout this process. Some people don't understand why I spend so much time blogging, but for me it is very rewarding. To see people make positive changes in their lives, their health, and their self perception is an amazing thing. I believe that fitness helps improve the quality of your life, your health, and your future. When people send me pictures of their results, or of themselves doing my workouts with their families I feel that I am making a positive impact on people's lives. 
I am thrilled at the success my blog has experienced thus far. If you are a blogger, fitness or otherwise, my advice to you is to share something you love. Share something and be consistent. If your blog is driven solely by increasing your views it may be time to rectify your approach. Drive your blog by creating content that you are passionate about and offer your readers something that will benefit them.

If you want to spice up your workouts and try something new you can join me at www.BenderFitness.com

Thank you for taking the time to read this, and a special thank you to Jillian for asking me to share my story.

Have a great day!

Melissa Bender

Be sure to follow Melissa:
www.BenderFitness.com
www.facebook.com/MelissaBenderFitness
www.youtube.com/mdloughy
Which Bender Fitness workout will you try first?
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FitYaf's 2014 Kickoff Fitness Friday Workout

1/10/2014

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We're 10 days into 2014, and goals and resolutions are still fresh on everyone's minds!  In the spirit of '14, I've put together a brand new Fitness Friday workout for you!
Notes about this workout:
  • Some of the moves in this workout are high-impact.  Please feel free to modify the workout to make them low-impact if necessary.
  • Go through the workout twice for a full 30-minute workout
  • Be sure to stretch at the end of the workout.  Check out some post-workout stretches from Health.com.
  • If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout.  You want to be able to do this workout all the way through without stopping to look something up.

Cardio - 14 minutes

Choose your favorite cardio workout:
  • running
  • walking on an incline
  • power walking
  • spinning
  • rowing
  • stair climbing
FitYaf's 2014 Kickoff Fitness Friday Workout

The '14's

Push ups

FitYaf's 2014 Kickoff Fitness Friday Workout

Squats

FitYaf's 2014 Kickoff Fitness Friday Workout

Squat jumps

FitYaf's 2014 Kickoff Fitness Friday Workout

Tuck Jumps

FitYaf's 2014 Kickoff Fitness Friday Workout

Lunges - 14 on each side

FitYaf's 2014 Kickoff Fitness Friday Workout
FitYaf's 2014 Kickoff Fitness Friday Workout
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My first class at Unite Fitness cross-training studio

1/8/2014

4 Comments

 
I recently started working with a company called FiTMAPPED, which is a comprehensive, fully searchable directory of fitness studios and gyms in NYC, Chicago, Boston and Los Angeles, and NOW Philadelphia!  I'm so excited to be involved with such a great community and help them get the word out about different options for keeping up with your fitness.  Part of what I'm working on is putting Philly gyms - big and small - on the "fit map".
What better way to learn about gyms than to try them out on my own!  My first stop on my Philly Phitness tour (see what I did there?) was Unite Fitness at 12th and Sansom, right in Center City.  I've been wanting to try out this gym ever since I befriended Anne Marie Everhart on Twitter while training for the Philadelphia Marathon.  Unfortunately, I wasn't able to take Anne Marie's class, but I rallied up some of my favorite fitness friends and signed up for Juliet's class the day after Christmas.  The class is designed so that you spend 25 minutes in the cardio room where you can choose from the stationary bike, treadmill or rowing machine, 5 minutes stretching, 30 minutes strength training, where this particular class featured exercises for your legs, back and biceps, and 15 minutes of yoga/stretching. At the end of the class, we'll have worked out heart, muscle and mind!
 
My first class at Unite Fitness cross-training studio
My first class at Unite Fitness cross-training studio
My friends and I chose the treadmill for our cardio workout, where we alternated between different levels of sprinting and hill work.  While I often do speed work on my own, I never do hill work, especially on a treadmill. Although I KNOW the benefits of the hill work, I always choose something else to do instead.  I really like how I was challenged throughout the 25 minutes - whether you're trying to burn calories to lose weight or take time off your next marathon, these types of workouts are going to help!
After some light stretching, we moved into another room, where we worked our legs, back and biceps.  The workouts were setup in circuits, where we tried to see how many rounds of each circuit we could do in a predetermined amount of time. This part of the class seemed to move quickly, and before I knew it, we were on to yoga.  I generally don't love yoga, but it was basic and quick, and just what I needed to stretch after my hour-long workout.
In general, I don't love it when the instructor for the class doesn't do the workout with the class, but I do understand that often in these small studios, instructors are teaching more than once class per day, and it would be impossible for them to do every class.  After class, Juliet was happy to talk to us about membership and class-pack options, and also showed us how to use resistance bands to help with pull-up training!  I have never used them before, but can totally see how helpful they can be!  The studio even has lockers for you to use to keep your stuff safe during class!  Overall, I had a great workout and I look forward to going back.  I like the concept of the workout - it really touches on so many pieces of effective movement.  While I wouldn't benefit from a membership, since I can realistically only make it there about once/week, I think it'd be a great option for anyone who needs a little push to help meet their goals!  There are different programs you can sign up for, both nutrition- and exercise-based too!
There is also a location in Mount Laurel, NJ, and rumor has it there will be more popping up soon!
Have you ever tried Unite Fitness?
FOLLOW ME ON MY PHILLY PHITNESS TOUR:
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DiscIts review and a GIVEAWAY!

12/19/2013

6 Comments

 
What are DiscIts?  It's okay, I didn't know what they were either, but a few weeks ago, I received two free pairs of DiscIts to try out.  I'll admit, they sat on my kitchen table for a while because I had to find the time to "install" these no-tie laces into my running shoes.  It took a snowed-in Saturday evening and a little reminder from Tom (a DiscIts employee) for me to finally figure it out.
The next few days, I took my running shoes, now sporting DiscIts, to the test - and they were great!  While I only got to test these on the treadmill, I look forward to taking these out in the rain and snow, which is always when my running sneakers tend to come untied!
DiscIts review and a GIVEAWAY!
 DiscIts review and a GIVEAWAY!

Who would benefit from DiscIts?

  • runners (no more retying your shoes)
  • triathlete (speed up those transition times)
  • gym rat (easy on and off, great spin or yoga classes getting in & out of shoes)
  • youth athletes (great for soccer)
  • kids in school/camp on their everyday shoes

Pros

  • Obviously, no more stopping your activity to tie your shoes!
  • Low profile compared to other no-tie laces
  • No dangling or fraying of laces
  • Can be worn in casual mode for a "relaxed" fit
  • Comes in many colors to match all of your favorite sneakers!

Cons

  • You need to watch a video to learn how to install them, making installation take about ten minutes (but once you learn how to do it, future installations should be quicker - even the second shoe was quicker than the first)
  • Although they claim to be transferable from one pair of sneakers to another, I haven't done this, and it seems complicated.
The people at Discits want YOU to try out their no-tie laces, so they're giving away a pair to three lucky readers!  There are many ways to enter, and you can enter once/day from now until Monday.  Use the widget below or follow this link!
a Rafflecopter giveaway
Why do you want to try DiscIts?
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    Jillian [FitYaf]

    fitness enthusiast.
    coach.
    marathoner.
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    To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional. 
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