Who the "F" is Fit4Lyfe???

You may have seen the name... or the logo... or the tanks and shirts... or the racing team at all these crazy OCR races... or maybe if you're local, you've seen the awesome AD we have floating around with Digital Mobile Billboarding... or maybe you have NO freaking idea WHO Fit4Lyfe is and you're annoyed with our ADs on Facebook {haha} and you're just here for the great read. Either or, I am here to answer some questions and give you a bit of insight as to WHO we are and WHAT we are up to.

In 2011, Fit4Lyfe was BORN as a full online coaching business. I, Coach Sandy, began as a virtual Team Beachbody coach and began my journey of improving my health while helping others around me do the same. Honestly, I needed SOMETHING in my life and after having my first son {now 7 years old}, my fitness was dwindling and I was desperate for CHANGE. I fell in LOVE with the Beachbody community, the support, the accountability and the ability to not only change my life but help others do the same. The virtual opportunity gave me a FOUNDATION to work with. It gave me the strength and DRIVE I needed to not only build a residual home-based business but to retire from my full time corporate job; which allowed me to focus MORE on growing my virtual business as well as taper into this whole local training/group classes. My very first transformation was BORN and my soul was LIT to continue helping others! {"Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches' actual incomes."}

Coach Sandy's Transformations from 2009-2013

Fit4Lyfe's LIVE and LOCAL South FL training and classes began in our home garage in 2013! My husband, aka Coach Jason, and I began training others in our 2-car garage, local parks, the beach and ANYWHERE we could find a space for 2.5 years BEFORE we took the leap from garage into a FULLY equipped gym. Our passion DROVE us to push past many struggles and obstacles and create WHAT Fit4Lyfe is today. Whether we had ONE client or a garage FULL, we knew that we had to do what it took to get us closer to our goals while helping others reach theirs. The journey was {and is} a challenge but we knew that if we stuck to it, everything would work out in the end--- it truly has and continues to do so. Hard-work DOES pay off!

In January 2016, we officially opened our gym in Pembroke Pines, FL.  We have a state-of-the-art facility that not only offers you UNIQUE group training but also Obstacle Course Training, 1:1 sessions, Run Clubs and so much more. We are unique in that we offer you the ULTIMATE experience from the time you walk in the door to the time you leave. You don't just get a workout, you get a COMMUNITY of people that are willing to help you reach your goals. We are not a get in get out kinda gym. Our 60-minute routines and workouts are designed daily and bring uniqueness, challenges, variety and so much more. Our interval calorie blasting workouts not only burn a huge amount in class but you will continue to burn for 24-36 hours AFTER your workout--- we call this the BURN4LYFE!

Our trainers not only offer top-notch training sessions but focus more and more on proper form and truly finding out what you would like to achieve with your own health/fitness. We believe in giving you the BEST so that you can continue to be the BEST!  You will always leave knowing that you got the best workout and that you were cared for by our trainers and staff. Safety AND results is key!

Each and every class will focus on:
Resistance/Weight Training
Core and Cardio Blasts (we do NOT do stationary cardio)
TRX movements
Stability training on the BOSU Balls
OCR (Obstacle Course Racing) inspired movements that help with ALL fitness levels (not just for racing)
Functional Fitness that allows you to go from gym to home workouts to outdoor training to racing
and more!

Grand Opening Party

EVERY.SINGLE.CLASS is different and what is SO unique is how each routine is designed in a way to not only target the beginners but to CHALLENGE the advanced so you are NEVER bored! Whether you come 2-3 or 6-7 days a week, you'll never have the same class and your trainers will make sure to modify AND challenge you as needed. You get the ULTIMATE 1:1 experience in a small group setting!

Sooooo next time someone asks you WHO THE "F" is Fit4Lyfe.... you have the answers:

Fit4Lye is UNIQUE!
Fit4Lyfe is CHALLENGING!
Fit4Lyfe makes you SWEAT!
Fit4Lyfe makes you feel EXCITED about working out!
Fit4Lyfe changes LIVES!
Fit4Lyfe is a place away from home!
Fit4Lyfe IS a FAMILY!

FIT4LYFE is CHANGING the way we see fitness! 

What we are looking forward to in the coming year:
More class options!
More races (local and non-local)!
More team events!
More trainers!
More unique styles of training!
More transformations!
More charity events!
More...More...More!

Come join us for a class and feel free to bring a friend with you too! More info can be found at right here OR on any one of our social media sites. Stay tuned for GREAT events and lots of fun!

Marathon Training Week 2 of 16

The training continues and I've decided to share my week by week journey with ya'll in hopes of keeping myself a little more motivated, to have some accountability and to answer some questions as they come up. So sit back and enjoy the ride because this is going to be an interesting 16 weeks....

I am currently in week TWO of my "personalized" training plan and we are inching our way closer and closer to my 2nd marathon which will be on January 29th 2017 in none other than beautiful MIAMI. The 2015 Miami Marathon was my first marathon and even through the treacherous mileage and pain on race day, I said I'd NEVER do it again BUT here we are, training for another. NEVER say NEVER because life is FULL of obstacles and challenges are what make us stronger individuals. I was a little injured during that first marathon so I am doing a little different this time around and really monitoring my runs AND eating plan. My goal is to IMPROVE my performance AND completion time. 2015 completion time was approximately 04:34:00 and 2017 WILL BE approximately 04:15:00. It may not seem like much BUT shaving almost a minute off of EVERY 26.2 miles is A LOT in the running world BUT I know I can do this. I am stronger, my training is different and I am READY to tackle this.

My training schedule may be different than others but thats OK, we all do things differently around here and one is not better than the other.

Below is whats on the schedule this week:

Monday: Fit4Lyfe Workout
Tuesday: 3.5 miles at a HIGH Intensity Interval Running Pace
Wednesday: Fit4Lyfe Workout
Thursday: 2.5 miles at a MAX Intensity Interval Running Pace
Friday: 2.5 Mile Recovery Run
Saturday: Savage Race in Dade City, FL---- 7 miles + 26 Obstacles
Sunday: REST (MAYBE---- I rest when my body tells me, not because a schedule demands it.)

Annnnnnnnnnd the eating plan! YES, I am going to give you all a little sneak peak into WHAT keeps this machine going and HOW I fuel myself during these intense runs and workouts. Surprisingly I am really excited about this part of the marathon sharing because its gonna keep me really engaged and focused on staying on track. Its SO easy to fall off when you're not accountable to anyone---- SO this is gonna keep the cake AWAY (well... kinda... sorta... I mean who am I fooling... I LOVE CAKE) and the healthy meals rolling in!

As of right now, I am following a pretty low-carb, high-fat meal plan--- this is what has worked for ME over the past 6 months and I have noticed a HUGE difference in the overall way I feel (Its actually been my saving grace right about now... will share more later about that.). I do NOT count calories or portion sizes or anything like that. I've done that for YEARS and after my history with an eating disorder, competing in the NPC Bikini Division last year and becoming SO compulsive and obsessive with it and going through a SHIT-STORM with my weight and health, I decided that it was in my best interest (and health) to stay away. I just EAT.... EAT clean... EAT whole foods... EAT clean proteins... EAT minimal processed... EAT almost NO fried foods... EAT NO fast food unless it's an apple on the way out the door... and then... I EAT CAKE whenever the hell I want to! ;-) I am not saying this plan will work for you BUT if you have any bad self-talk regarding food and meals and exercise and the way you look, you are PROBABLY sitting EXACTLY where I was sitting--- so I GET IT! STOP the diets and start living!

Below is a little look into WHAT I am eating and its pretty freaking COOL because as the days and weeks go by, you can come back here, click the tab and see the updates (it WILL change week to week and event to event and party to party... haha). This plan goes hand-in-hand with MY training. Its the real deal and unfortunately, may not be too exciting; haha.  I do not recommend you just copying and doing yourself. Contact ME... lets chat... lets come up with a plan based upon your needs and your goals. 

So yeah... here we GO and its gonna be FUN! I thank you in advance for your support and for reading my updates. I know its gonna be a journey and I truly believe in what they say.... IF it doesn't CHALLENGE YOU, it doesn't CHANGE YOU! If you are on a journey too, I'd LOVE to hear your story. Contact me any time... I plan on being around for a while.

Rock OUT with your CROCK OUT

Do you struggle with getting it all together during the year and even more so during the holiday season? FALL is here and I don't know about you but its about to get crazzzzzzy busy in my house; birthdays, holidays, school events, SPORTS, work... ain't no one got time to cook! 

To help YOU out, I am whipping up some of my FAVE fall recipes and jamming them into a crock pot and sharing them with an exclusive group of amazing people {aka YOU}--- we shall call this ROCK OUT WITH YOUR CROCK OUT because well, its funny and we could all use a laugh right about now! ;-)

Beginning October 10th, I will be adding TWENTY (20) people to my private Facebook group and together, we will kick off 14 days of Crock Pot fun. I will provide you with:

• HEALTHY Fall Recipes (for the ENTIRE Family)
• Shopping Lists
• Cooking Videos
• Mini Workouts
• Tips, Tools and Tricks
• Support
• Motivation
• Giveaways AKA gifts
• Coaching from ME!

So whats the catch or what are the requirements?

• You must commit to ME! {sorry, no trainers, coaches or anything like that here}.
• Commit to the $20 fee by clicking here and paying.
• You must participate in my PRIVATE GROUP on Facebook and once paid, you can join by clicking here.
• Commit to checking in at LEAST 1x per day BUT you can do more.
• Invite a FRIEND to join you because its way more fun when you have some accountability and additional support.

So that is pretty much it! Are you READY to get started?! I know I am and I can NOT wait to share some fabulous, family-friendly meals with you all.

Group starts on the 10th BUT registration ENDS on the 7th so lets ROCK OUT sooner than later!

October is BREAST CANCER AWARENESS Month

Breast cancer IS serious!

October is Breast Cancer Awareness Month and Fit4Lyfe is spreading the word and going PINK this October!

Breast Cancer will effect 1 in 8 women in the US and is one of the most common cancers among American women. In 2016, there will be approximately 247,000 cases of invasive breast cancer diagnoses among women and approximately 40,450 women will die of breast cancer. At this current time, there are more than 2.8 MILLION breast cancer survivors in the USA. {YAY survivors and lets RAISE awareness to help those affected.}

Staying HEALTHY can prevent MANY different types of Cancer and becoming more aware of what you can do for yourself will always be at the top of the list for preventative illnesses. These healthy choices include: not smoking, staying at a healthy weight, eating right, keeping active, and getting recommended screening tests. YOU have one body and its time to make it a priority in YOUR life--- this is NOT a selfish act but a way to SAVE.YOUR.LIFE! What would YOUR family do without you? It is NOT OK to ignore your health and to think that you are "safe". Take action TODAY!

Fit4Lyfe is teaming up with Susan G. Komen to RAISE AWARENESS among our community. We would like to help spread the word of breast cancer and the IMPORTANCE of taking care of your body. Fit4Lyfe believes in functional fitness and fueling your body properly to not only remain healthy but to prevent many different types of illnesses. Having a healthy body is something you will always thank yourself for committing to. Do NOT wait to get sick to take action. Are you ready to take action and make being healthy one of your goals?

Set a goal to be HEALTHY and lets get to work together. If you are a survivor, going through or know someone battling breast cancer, PLEASE contact us so that we can continue to support and help. Our goal is the help others in any way we can and taking ACTION is the first step. 

Join us through the month of OCTOBER as we participate in Fit4Lyfe gym events as well as virtual events. NOW is the time and we're here to help support you. We have created a Fundraiser page to support the Susan G. Komen organization as well as committed to wearing PINK in October with our limited edition Fit4Lyfe shirts/tanks and you can get yours NOW by going to http://bit.ly/wewearPINK and placing your order. YOU can donate and support as well. EVERY donation matters and as a Team and Family, we will continue to support and help. EVERY donation, EVERY workout, EVERY goal, EVERY commitment matters! 

Fit4Lyfe is going PINK in October! Click picture to PREORDER your shirt/tank!

Stay tuned for more fun at the gym and opportunities to support such a great cause.

Cauliflower Tortillas

GOT IT... SCORE...FINALLY... the recipe is SO easy but there is something about the way you prepare it that makes it perfect {unfortunately this is one that you may have to try a few times BUT its worth it}! I have been trying for MONTHS to get this right and even with a pizza crust, it just would not hold its shape and honestly, it tasted like CRAPPOLA or least not the way I thought it woul! BUT, because I have been determined to find an alternative to bread/tortillas/crust/etc etc, I was GOING TO find a way to make this work. It HAPPENED!

Cauliflower Tortilla

Feel free to try it different ways BUT because I have tried SO many times, only to not get it right, I am posting it EXACTLY how I did it:

INGREDIENTS

• 1 bag frozen Cauliflower Rice (Trader Joes)
• 2 eggs
• Parmesan cheese

INSTRUCTIONS

1. Heat over to 350-degrees.
2. Line a baking pan with parchment paper.
3. In a microwave safe bowl, dump bag of rice and cook for 2.5 minutes on HIGH; stir and let it cool for about 5 minutes.
4. Stir in the 2 eggs and a sprinkle of cheese; mixture should be WET.
5. Drop spoon fulls of the mixture onto parchment paper pan and form circles.
6. KEY: the circles should be a little thick and together; spreading too thin is a no-no. My circles were about 3-inches in diameter each.
7. Bake for 20 minutes and FLIP carefully; bake for an additional 10 minutes.
8. Remove, cool and TOP with anything you'd like. I topped mine with this incredible ground meat eggplant mixture that I made {recipe coming soon for that one}.
9. ENJOY and let me know how yours comes out!

Join Team Fit4Lyfe's HEALTH BET

You've heard of the diet bet. Well this is a health bet. Beachbody already has $1.5 MILLION in the pot and will contribute to it as people invest in their health and fitness journey with a challenge pack. They will keep investing until the start date or it reaches $3 million (which ever happens first)!

So what that means is when you're in my next challenge group you will get a piece of the money! How much? Depends on how many participate North America wide AND STICK WITH IT!
But who or where can you go and get some money back from investing in you? Yeah no where I know of! 

When you sign on with me with your Challenge pack (meaning your program and month supply of Shakeology) you'll get your program for FREE (certain but several programs apply)!!!

If you're wanting in on this next challenge email me ASAP! The free program will only go to the first 5 people! That's it. I can't hold spots. 

*4 week course
*support motivation
*recipes
*fun
*prizes
*pay out from Beachbody
*free program
*free coaching

If you've purchased a challenge pack from me in the past and are still on shakeology you still qualify for this Health Bet and are MORE than welcome to attend this next group with us.

You've got nothing to lose and so much to gain!!!!

*Must be 18+. In USA or Canada. Not currently working with a coach.*

Register Here!
http://bit.ly/septemberthealthbet