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28 Jul

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debbiemikolajchak

TRANSFORMATION TUESDAY

This girl, in the picture

Anybody else cold today and could use a warm drink

Anybody else cold today and could use a warm drink to warm you up?
I am a coffee or latte drinker, but do love a good cup of tea! I also have recipes for hot chocolate and cocoa drinks for your kid or those who prefer hot chocolate.
Drop your email below or message me your email and I will be happy to send the recipes to you! They are yummy!

Is this what your first Monday of the New Year loo

Is this what your first Monday of the New Year looked like?

You had really good intentions on getting up early, had your workout clothes laid out and prepped yourself for the chaotic Monday ahead.

You knew this would be the first Monday of the new year and THIS was going to be that Monday for you like NONE OTHER.

But when your alarm went off, you didn’t get that “boost” of energy through your veins that got you up and onto the floor.

You found yourself exhausted from the messed up sleep patterns of the days before, pressed snooze several times until the last minute & even said “Uh, I’ll start tomorrow”.

So you spent your first Monday of the New Year, like any other Monday, running around and at the last minute grabbing coffee and whatever at Starbucks and walking into work with a minute to spare.

And now you’re questioning this whole “new year new you” thing and how it’s actually going to happen?

Was this you?

I’m describing the first Monday of the new year EVERY YEAR for many peeps! It will be that easy to blow off your goals, until you finally do something about it and decided to make a change in your lifestyle.

You know what I have learned? —-it’s okay to ask for help and guidance.

Second thing I learned—I needed accountability and support from others.

Third biggest thing I learned—I needed the total solution [an overhaul or a plan if you will] to give me all of the missing pieces at once so there was no guesswork.

Fourth biggest thing I learned- make it easy and convienent, even it means working out in your pajama pants like I did today! No MASKS, no set class times, no waiting in lines to use equipment.

——

Maybe that did not describe your first Monday morning of 2021 to a T, but maybe there are a few hiccups already that need attention; reach out!

I’ve been there. In your shoes struggled. Felt how you’re feeling.

That’s why my TAKE BACK CONTROL New Years fitness challenge is designed the way it is; to do and to help with just that 👏🏽

Drop me a comment or message me. I’d love to share with you what I’m doing and have you join me and my accountability community!

[30 days of a complete overhaul ]

Do you throw away the yolk? If you eat only the eg

Do you throw away the yolk? If you eat only the egg whites, you are missing out on a lot of nutrition!

Don’t eat strictly for calories, eat for nutrition! The benefits will follow!

Love to know if you eat the yolk too?

I don’t post this to say look at me! I post this

I don’t post this to say look at me! I post this for the busy girl just like me that might be looking for an at home workout and nutrition guidance along with a positive, supportive community to help keep her active too!

Week 3, Day 2 of my new 9 week Program

Yes, I work out at home and I love not having to fight a crowded gym on my own schedule. My private gym comes with a calendar made by one of the worlds best personal trainers, who guides me through the program, so that I get results.

So on my Day 1 I was supposed to take my before pics, measurements, weigh etc. Well I just got those done today- a little late! 🙄
(yes I’d gained a couple of lbs and inches over this pandemic time) anyone else?💁‍♀️

This is something we do our stats, and we record them in our app, but we don’t have to share them in our lifestyle support group, unless we want to for our own accountability. We do this to have a way to evaluate our results. What gets measured improves!😜

I’m doing this new program, which is a different type workout for me. This workout uses a control tracker, which you can put on any door or mount on the wall, a step bench and a core ball which challenges those abs and hand weights. The 9 week program has only 18-30 minute workouts, you do 5 days a week.

Anyone could do this workout because it has a modifier, but there are easier programs on our streaming service as well. You could do one of those with us instead.

It’s about consistency. So, I will do the 18-30 minute workout, 5 days a week. I don’t dare go into the lifestyle change group and say I didn’t do it- but I grant myself Grace if I screw up because no one is perfect!

I’m loving it, but I really love the night time short ( like 9 minutes)meditation and stretching before bed. It winds you down and encourages you to get off your devices. I’m learning to control my sleep thanks to this program.

These programs have proven results, if you are consistent. I have a group of ladies that I am doing this program with and we keep each other accountable. Not too late for you to join us. DM me or drop an emoji. Just starting the lifestyle change🤷‍♀️

PS Are you consistent with your exercise?

This Core Ball makes all the difference in challen

This Core Ball makes all the difference in challenging your abs!

Looking for a workout that challenges your body, uses different equipment and is has a new and different workout everyday?

Or maybe you just wamt one of these core balls? DM me or type Core Ball below!

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First Name E-Mail Address

debbiemikolajchak

TRANSFORMATION TUESDAY This girl, in the picture

Anybody else cold today and could use a warm drink

Anybody else cold today and could use a warm drink to warm you up?
I am a coffee or latte drinker, but do love a good cup of tea! I also have recipes for hot chocolate and cocoa drinks for your kid or those who prefer hot chocolate.
Drop your email below or message me your email and I will be happy to send the recipes to you! They are yummy!

Is this what your first Monday of the New Year loo

Is this what your first Monday of the New Year looked like?

You had really good intentions on getting up early, had your workout clothes laid out and prepped yourself for the chaotic Monday ahead.

You knew this would be the first Monday of the new year and THIS was going to be that Monday for you like NONE OTHER.

But when your alarm went off, you didn’t get that “boost” of energy through your veins that got you up and onto the floor.

You found yourself exhausted from the messed up sleep patterns of the days before, pressed snooze several times until the last minute & even said “Uh, I’ll start tomorrow”.

So you spent your first Monday of the New Year, like any other Monday, running around and at the last minute grabbing coffee and whatever at Starbucks and walking into work with a minute to spare.

And now you’re questioning this whole “new year new you” thing and how it’s actually going to happen?

Was this you?

I’m describing the first Monday of the new year EVERY YEAR for many peeps! It will be that easy to blow off your goals, until you finally do something about it and decided to make a change in your lifestyle.

You know what I have learned? —-it’s okay to ask for help and guidance.

Second thing I learned—I needed accountability and support from others.

Third biggest thing I learned—I needed the total solution [an overhaul or a plan if you will] to give me all of the missing pieces at once so there was no guesswork.

Fourth biggest thing I learned- make it easy and convienent, even it means working out in your pajama pants like I did today! No MASKS, no set class times, no waiting in lines to use equipment.

——

Maybe that did not describe your first Monday morning of 2021 to a T, but maybe there are a few hiccups already that need attention; reach out!

I’ve been there. In your shoes struggled. Felt how you’re feeling.

That’s why my TAKE BACK CONTROL New Years fitness challenge is designed the way it is; to do and to help with just that 👏🏽

Drop me a comment or message me. I’d love to share with you what I’m doing and have you join me and my accountability community!

[30 days of a complete overhaul ]

Do you throw away the yolk? If you eat only the eg

Do you throw away the yolk? If you eat only the egg whites, you are missing out on a lot of nutrition!

Don’t eat strictly for calories, eat for nutrition! The benefits will follow!

Love to know if you eat the yolk too?

I don’t post this to say look at me! I post this

I don’t post this to say look at me! I post this for the busy girl just like me that might be looking for an at home workout and nutrition guidance along with a positive, supportive community to help keep her active too!

Week 3, Day 2 of my new 9 week Program

Yes, I work out at home and I love not having to fight a crowded gym on my own schedule. My private gym comes with a calendar made by one of the worlds best personal trainers, who guides me through the program, so that I get results.

So on my Day 1 I was supposed to take my before pics, measurements, weigh etc. Well I just got those done today- a little late! 🙄
(yes I’d gained a couple of lbs and inches over this pandemic time) anyone else?💁‍♀️

This is something we do our stats, and we record them in our app, but we don’t have to share them in our lifestyle support group, unless we want to for our own accountability. We do this to have a way to evaluate our results. What gets measured improves!😜

I’m doing this new program, which is a different type workout for me. This workout uses a control tracker, which you can put on any door or mount on the wall, a step bench and a core ball which challenges those abs and hand weights. The 9 week program has only 18-30 minute workouts, you do 5 days a week.

Anyone could do this workout because it has a modifier, but there are easier programs on our streaming service as well. You could do one of those with us instead.

It’s about consistency. So, I will do the 18-30 minute workout, 5 days a week. I don’t dare go into the lifestyle change group and say I didn’t do it- but I grant myself Grace if I screw up because no one is perfect!

I’m loving it, but I really love the night time short ( like 9 minutes)meditation and stretching before bed. It winds you down and encourages you to get off your devices. I’m learning to control my sleep thanks to this program.

These programs have proven results, if you are consistent. I have a group of ladies that I am doing this program with and we keep each other accountable. Not too late for you to join us. DM me or drop an emoji. Just starting the lifestyle change🤷‍♀️

PS Are you consistent with your exercise?

This Core Ball makes all the difference in challen

This Core Ball makes all the difference in challenging your abs!

Looking for a workout that challenges your body, uses different equipment and is has a new and different workout everyday?

Or maybe you just wamt one of these core balls? DM me or type Core Ball below!

Puppies are so fun to watch! They love everyone! T

Puppies are so fun to watch! They love everyone! They can be a handful to train, but keep you in stitches!

Best decision we made was to get this beagle puppy in July!

Anyone else get a pandemic puppy?

2020 was a rough year for all of us. I am looking

2020 was a rough year for all of us. I am looking forward to a new start. I always start a new program in January. But I set goals with a plan, not a New Years Resolution. New Years Resolutions without a comprehensive plan are just a dream.

The secret is accountability with a plan. You are only 8 percent likely to stick to your plan without accountability. I start a new group with others this Monday where we keep each other accountable, share results, recipes, motivation and cheer each other on.

I love these groups they are the secret sauce to keeping me on track and hopefully aging in reverse, so I can keep up with grandkids one of these days (if my boys ever marry😂🤣).

My at home streaming service is a huge help too! I can work out anytime I want, in PJs if I want, no waiting for machines, or class times and NO MASK needed.

It’s not like the YouTube videos or some of the APPS out there. I have access to the best trainers in the world with comprehensive programs from 3 weeks to 90 days. Most programs require some hand weights, but some programs don’t require any equipment, but your body. It’s honestly like having the best personal trainers in your home everyday.

Plus you can get nutrition programs/ courses too.What I love the most is this is the way that works for a lifestyle. Eating all foods from every food group and exercising 18-30 mins (the 9 week program I’m doing in Jan). Plus it’s cheaper than a gym membership.

Not too late to join me, I love having others to keep me accountable too. Let’s chat if you need help getting started in 2021! DM me or you can drop an emoji or email below and I will reach out!

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