Bikini Bottom Challenge 2012

10 Apr

30 – Day Commitment

MONTHLY SHAKEOLOGY NOT REQUIRED*

Starts: May 1, 2012

Ends: June 8, 2012

Come one, come all! My challenge groups are completely online (Facebook rocks!) I have a bunch of different challenge groups going on right now, but nothing focused specifically on getting Bikini Bottom Ready!

The Details:

Challenge Workout: BBL (Brazil Butt Lift)

Group Size: 5 (small, personal, & focused)

Deadline: April 22, 2012 – Contact Me Below


What You Need: You, Some Personal Motivation to Get Healthy, & a Cleanse Packet *group members will be able to purchase a special cleanse pack, not the entire month of Shakeology! My gift to you for being committed to getting healthy. Please contact me before you sign up for this program! I like to walk through the challenge with you personally before you make the commitment.

I get asked a lot a questions about losing weight and nutrition. Within these challenge groups you get my personal one-on-one attention and I’m available to you all the time so that you stay on track to achieve your fitness goals.

I want to be part of your challenge group! How Do I Get Started?

Step 1: Friend Request Me!

Step 2: I’ll place you in a group on Facebook and give you all the details!
It’s that easy.

If you’re someone who likes working in a team environment that includes encouragement and daily accountability, this is the group for you. I only have 5 spots open! Hurry and contact me now!

I want to be part of this challenge!

Insanity Fit Test – My Results

18 Mar

Another day, another blog, another round of Insanity! That’s right. I’m doing it again. One of the things I love most about the Insanity program is the fit test. It allows you to track your progress on more than just a body measurement scale. You can actually see how much more fit you become over the length of doing the program. While I’ve done this before, I know there is always room to improve. So here I go.

Those of you who haven’t taken the test can see what I’m talking about by downloading a free Insanity Fit Test Journal. I’ve included a link, so you can view and download this journal to help you with these exercises and track your results.

DOWNLOAD IT HERE

Have you already taken the Insanity fit test? What were your results? Please leave a comment as I’d love the extra motivation and also a bit of competition, if you’re willing! 🙂

Here are my results for the first round. I have 3 more to take until I finish the program. Anyone want to join me?

Date: 3/14/12

Switch kicks = 61
power jacks = 55
power knees = 107
power jumps = 50
Globe jumps = 13
Suicide jumps = 19
Push ups jacks = 23
Low plank obliques = 48

NIKE FREE TR FIT 2 Review

1 Mar

Hey friends and fitness family! Wanted to shoot out a quick blog since I’ve been getting quite a few questions lately on all things fitness. I love it! Keep ’em coming. As a Beachbody coach & a fitness instructor, I’m always being asked my opinion on things like: workouts, footwear, exercise equipment, meals, etc. So, I thought I’d answer a couple, for all to see and read. I hope this specific blog helps you in your search for great footwear!

What kind of shoes do you wear? 

Answer: Nike Free TR Fit 2

Style – Color # 487789-003
Metallic Silver/White-Pink Flash
Let me tell you my story: I went to the store with intentions to purchase the Nike Free Run. I loved the design of the shoe. However, after doing a bit more research I learned of the Nike Free TR Fit 2. The Nike Free TR Fit 2 is designed for multi-directional movements like those performed in my exercise sessions when doing Insanity, TurboFire, Cardio machines, and weight training. The Nike Run is designed for front/back movement.  So I had to go with function what was best designed for my training regimen.
Pros
  • BAREFOOT – The “Barfeoot like flexibility plus support” is spot on. Plyable yet offers cushion vs barefoot training
  • FEELS – Like a watershoe. It’s ULTRA-light, the interior molds comfortably to the foot and it has improved my agility.
  • BREATHABILITY – Even during intense exercise sessions my feet stay cool due to the breathable mesh composition
  • COMFORT – Amazing comfort. I could wear them all day. Sometimes I do!
  • NO TINGLING! Absolutely no tingling sensation in my feet with this shoe like I’ve experienced with other traditional training shoes.
  • FASHION – Super cute! Energetic color options. Fun details.
  • $$ – Worth every penny spent ($90.00)
Cons
  • SUPPORT – Not the best for ankle support. Due to the mesh and flexibility there isnt alot of structural substance.
  • PRICE – Although absolutely worth it to me, $90 for some is definitely an investment in their footwear.

I’m Always Happy To Answer Your Questions.Contact Me Now!

Beachbody Challenges: Transforming Lives, One Woman at a Time!

14 Feb

Loving others includes loving yourself!

I don’t know about you, but I started the New Year off with a bang. Most people tend to get excited about taking on a new goal: weight loss, spending more time with family, reducing debt; it’s part of the spirit of a new season.

This January, I decided to start fitness challenge groups! What better way to get Beachbody workouts combined with group momentum and excitement to get healthy, than a good old-fashioned challenge?

Christina’s Beachbody Challenge Details

Who: Anyone who wanted to sign up!

What: A challenge to take back your life in 30 days! Exercise & Nutrition!

Where: Online accountability through Beachbody site and Facebook, checking-in and communicating daily!

When: Started January 2012

Why: There are lots of people on a Mission – being a coach allows me to encourage those missions on a deeper level. I’m so encouraged by each of these participants, it’s hard to choose just 3. I had to have you meet them! Here are some of their stories.

FEATURED PARTICIPANTS

Cheryl G. Beachbody Challenge

Cheryl G.

Hi! I’m Cheryl a 37 year old, stay at home mother to 3 kids (a 4-year-old and 6-year-old twins.) No C-sections for me! “I know Christina through a local mom’s group and our daughters are in Kindergarten together.”

Her Goal – Lose a few pounds and stay motivated to exercise consistently.

Biggest Struggle: “Exercising! My reason? It’s hard to find the time to do it.” I hear her on this! Being a mom can be demanding and fitting a workout into your schedule tends to take a back seat.

Favorite Beachbody Workout: I love Insanity! I like the quick pace and the variety of the workouts by Shaun T.

Mom Wisdom: “Schedule your workout! I do mine first thing in the morning, because I know as the day goes on, I probably will find some excuse not to do it.”

Join our team & get healthy!

Jocelyn C. Beachbody Challenge

Jocelyn C.

A 25 year old work-a-holic, who has 2 high stress jobs, works anywhere between 50-70 hours per week. Jocelyn has every excuse to be tired!  I met Jocelyn about 2 years ago when my sister Shell and Jocelyn graduated from the Oakland Police academy together.

Biggest Struggle: She refers to herself as being a picky eater who loves fruits and veggies, loves to exercise and goes to the gym. You might question WHY she’s in one of my challenge groups. While she eats well and exercises, her mid-section is admittedly her toughest area to keep in shape. Jocelyn tells me, “Oh boy, some days it just feels like a losing battle.”

Favorite Tools: “I love Chocolate Shakeology!! It has increased my energy levels 100%. I use to drink (2) cups of coffee before I left the house, 1 on my way into work, and have a few cups after getting there. By lunch, I’d switch to diet soda and would have 2 a day!” As her coach, I’m proud to say as of January 13 (her start date on Shakeology) she has stopped drinking pop and coffee. Go Jocelyn!

Words of Wisdom: Jocelyn says she is pushed by the group challenge to have accountability with others.  “This year is about being accountable to myself… It has never mattered to me. It’s always been how I feel inside and out when I look in the mirror.”

Be part of my accountability and success!

Kiersten M. Beachbody Challenge

Kiersten M.

Meet Kiersten! A 29 years old mother of 2 – and a double c-section survivor! She holds a full-time desk job where she sits a majority of her day.  I met Kiersten through her sister’s referral and am so excited she is on my challenge team!

Her Goal – Lose weight and gain some extra energy to keep up with her kids.

Biggest Struggle: Portion control and finding the time to exercise everyday!

Beachbody Favorite:  So far she rants about Shakeology and TurboFire! “I’m in LOVE!”

Inspiration for Others: “Set your goals and stop making excuses. Chose a work out that you enjoy that way you wont dread doing it everyday.”

We would love for you to join us – It’s FREE!

Christina Volk Beachbody Coach

MEET YOUR COACH - Christina Volk

If you’re not ready to commit to a full workout program, start small and drink Shakeology! Replace one meal a day for 30-days and I guarantee you’ll see a difference!

There are 3 flavors (in fact…TROPICAL flavor just launched today!)





CONTACT CHRISTINA DIRECTLY

C-Section Survivors: Turn Flab into Fabulous Abs

3 Feb

Greetings fellow mamas out there!  I know what you’re thinking right now. You’re dreaming about bikini-ready washboard abs that you once called your stomach.  Are you screaming at the computer, “I want my abs back!”?  I hear you and I know exactly how you feel!

CHECK OUT MY VIDEO ON C-Section to 6-Pack

This isn’t just about c-sections ladies; I’m talking to any woman who has gone through a pregnancy. Bellies tend to look a lot like deflated balloons that got in a fight and lost! Never fear, your 6-pack is near!

Who Am I?

My name is Christina Volk; I’m a Fitness Coach, Independent Beachbody Coach, a proud mommy of 2 girls, and a wife to an amazing husband.  I have a B.S. degree in Exercise Science, which is great, but unless I apply it to my own life and share my knowledge with others, it truly does me no good. Lots of people promise results, but who better to take your hand and walk with you through this journey than someone who has actually done it? I’ve had the flab, the gut, the mommy pudge (you can see below!) and now I have my 6-pack, the best abs I’ve ever had. Now, I’m returning the favor and helping moms just like you achieve their healthy lifestyle goals.

[before & after]

 I’m talking to you moms!

I CAN HELP YOU REACH YOUR FITNESS GOALS!

Connect with me by CLICKING HERE

Got Questions?

We all do! Here are some common ones I get I all the time from my clients. 

Q: I barely eat anything all day. Why can’t I lose weight?

A: That’s the problem, you need to eat and do so quite frequently. It’s called “Grazing”. The concept is to eat small healthy meals/snack every 2-3 hours which will train the body to burn more calories and create a BOOMING metabolism. Not eating causes your body to go into a starvation response which will actually cause the metabolism to slow and store the calories. 

Q: Won’t lifting heavy weights make me look like a guy?

A: MYTH. A woman’s body lacks the testosterone that a man has therefore we cannot build muscle mass like they can.  Muscle burns fat. The more muscle you have the more calories you will burn. In addition a female will have a smaller size and still be able to weigh more than another woman because muscle is much more dense. Like the saying goes “Lift like a guy, look like a Godess.”

Q: Is there something I can eat that is quick and good for me?

A: If you have a blender, ice, water, 5 minutes, and Shakeology the answer is ABSOLUTELY and it tastes great!  Shakeology is a complete meal replacement shake. It supplies the body with vitamins, nutrients, digestive enzymens, probiotics, is low in sugar and 150 calories (chocolate).

Where Do You Start?

Sign me up for a 6-pack you say? Great! I’d love to help. There is no monetary commitment, but there is a commitment on your part.  A commitment to get fit and healthy again. Want to contact me?

LETS GET THIS PARTY STARTED!

To Join Christina’s Team add me as a friend by Clicking HERE!

Connect with Christina

Follow Us on Facebook  Follow Us on Twitter  Follow Us on LinkedIn  Follow Us on Youtube

The Shakeology Cleanse

20 Jan

Many of you ask me about the cleanse I do every couple of months.  I follow one that utilizes Shakeology, a product of Beachbody. 

Before I get into what the actual Shakeology Cleanse plan looks like, lets understand what the cleanse is. It is a 3 day calorie-restricting, nutrient dense eating plan.  It’s intended to flush toxins from the body. It is most commonly used to “jump start” a new nutrition plan or “break through” a current plateau in regards to weight loss. The Shakeology Cleanse is 800-1200 calories per day.  Loaded with nutrients and vitamins. And in my opinion very filling. However it is very challenging.  The Shakeology Cleanse only lasts 3 days, but I will be the first to admit that day 4 comes just in time. 

My Personal Experience

Day 1 to me is very challenging because you are just having to do something different. The body is detoxing and I found it hard to not have the “normal” foods that I ate the day before.  However since it is day 1 there is an excitement that propels you to push through and accomplish the day. Day 2 in my opinion is the easiest day.  You are half way there. The body is not craving the day before bad foods so it seems to cooperate pretty well.  Then comes day 3…I am so ready for hearty food by day 3.  Its getting boring and hard to stay disciplined BUT this is also when the mind becomes your greatest tool. It becomes mental that you finish this last day and SUCCEED at the 3 day cleanse.  If you do this, the results are always worth it.  In the multiple times I have done the Shakeology Cleanse I have on average lost 4 pounds.  I’m not a large person so I’m very happy with that number. In addition to the pounds which are mostly water weight, I feel lean and tight. The bloated feeling is gone.  So is it worth it? I say absolutely so long as you are using it for the benefits that it can yield. I like to use it before a vacation or special outing to just help me feel better. 

Here’s the Shakoelogy plan that I follow.  It is NOT Recommended that you participate in the cleanse more than 1 time every 30 days. Also light exercise is permitted, however it is not recommended that a person participates in intense physical activity.  I will say that I have found my energy to be sustainable during the cleanse and I am able to keep up with my exercise regimen.  I attribute that to all the vitamins and nutrients that are in Shakeology.  Obviously everybody’s different so you need to listen to your body.  Its also smart to clear this by your doctor first if you have medical conditions that make you question whether this cleanse is suitable for you. 

THE PLAN

START: 1 cup green tea (I am simple and use the lipton brand or even an off brand green tea)

BREAKFAST: Shakeology shake (made with water and ice only) 1/2 piece of fruit may be added

SNACK: 1 piece of fruit

LUNCH: Shakeology shake (made with water and ice only) followed by 1 cup of green tea

SNACK: Shakeology shake (made with water and ice only) NOTE**this shake can be consumed after dinner instead.

DINNER: Salad with greens with 2 tbsp low fat salad dressing NOTE**salad may be consumed at lunch instead of dinner.

              3 servings of veggies

              4 ounces grilled, white meat or fish (or tofu, beans or vegetarian)

LOTS of water!  I personally attempt 1/2 my body weight in ounces of water daily. Ideally it is recommended that adults consume a minimum of 64 ounces of water daily. 

So as you can read things like coffee, dairy, and breads are GONE. Told you its not easy. I’m a 4 cups of coffee kinda mama, so the mornings are rough.  If you stick with it though, the scale number and the way the jeans fit make it worth it. 

I hope this helps provide some insight on the Shakeology Cleanse.  I am always willing to answer questions about it or share my personal experience. If you want more information on Shakeology check out www.shakeology.com/fitcoachcj

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Shakeology; The Healthiest Meal of the Day

20 Jan

IMG00128

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