PiYo

My first PiYo workout was in Dallas, Texas in November 2013. I was at Christine Dwyer's Platinum Presenters event, "The Platinum Edge." Chalene Johnson was there as a guest speaker and she did a live PiYo workout for us. I immediately fell in LOVE with it!

 PiYo is like a combination of Pilates and Yoga... plus a more upbeat tempo to the workout. So, for those of you who have a hard time holding still with the slow pace of a typical yoga workout, this type of exercise program would keep your attention, while still delivering the strengthening and stretching benefits of yoga.

To get your hands on PiYo, click HERE! Then click on SHOP, then CHALLENGE PACKS, to get PiYo at the special discounted price for the month of July ONLY! (Challenge packs include Shakeology, which is my go-to, nutrient dense drink every day! It helps cut my cravings, reduce bloat, and keeps me energized to chase after my little kids! DEFINITELY the best thing you can add to your diet!) Your challenge pack purchase also gains you exclusive access to my upcoming accountability groups!

I got my PiYo program the day it was released while I was in Las Vegas for Coach Summit 2014. I have been doing it regularly since then and it is perfect for my pregnant body. I am in my third trimester and I find these workouts to be challenging, but doable and I can modify them when needed! 

It's no surprise to me that people have had these amazing results in their weight loss with PiYo! It's gentle on your body and is a perfect compliment to any vigorous workout regimen to help prevent injury. The format makes it a great option for beginners and advanced, the athlete and the elderly! 

Ready to get PiYo? click HERE! Then click on SHOP, then CHALLENGE PACKS, to get PiYo at the special discounted price for the month of July ONLY! Order through me and you also get a free bonus PiYo workout! Your challenge pack purchase also gains you exclusive access to my upcoming accountability groups!

Don't wait! Click HERE! To get PiYo! Then click on SHOP, then CHALLENGE PACKS, to get PiYo at the special discounted price for the month of July ONLY! Your challenge pack purchase also gains you exclusive access to my upcoming accountability groups!

Why "The Knockout Life?"

I understand that "The Knockout Life" needs explaining. What exactly is the knockout life? What does a knockout life look like? Who lives a knockout life?

The way I see it, there are two types of people in this world. Both types have to deal with the "hits" that keep coming from LIFE. We all deal with obstacles, set-backs, failures, trials, and tribulations, right? These things repeatedly get in our way and knock us down. This saying pretty much sums it up: You are either just coming out of hard times, you're currently in hard times, or you are about to enter hard times.

That is kind of a bleak outlook on life. Sheesh. Life can sure be difficult! But that is the truth isn't it? There's always SOMETHING coming up. (Ok- I realize this is getting sort of depressing so I'm going to get to the motivating/uplifting part of this blog entry right... meow!!!)

So back to the two types of people.

The first type is the person who REACTS to her circumstances. Takes the "hit," falls, and is defeated. This person is a victim of LIFE. This person makes excuses & lets her situations control her. She might have goals for her life, but she doesn't really BELIEVE that she can accomplish them because she can never overcome her "tough" lot in life. (Even though her lot is the same or better than the next person- that's not how SHE views it.) Sometimes this type of person feels they deserve more to be given to them because they think they've had a harder life than others. Extreme cases of this first type of person can be classified as "Black Clouds." The type of person that just can't catch a break. She is the punching bag.

The second type is the person who is PROACTIVE. She is a survivor! LIFE hits her hard over and over, and she falls, but she gets back up, ready to fight back! Imagine a boxer's stance. Dukes up. Ready. Bring it. This person does NOT make excuses. She sets goals and crushes them! She takes the same hits as the first type of person but she throws her OWN punches too. She overcomes her circumstances and decides to learn from her mistakes and failures, not to be defeated in the end. She is strong. She lives THE KNOCKOUT LIFE.

THAT is what The Knockout Life is all about. It's all about being that second type of person. My vision is for The Knockout Life is to inspire people to be that fighter. :)

The Knockout Life is about
knocking out adversity,
knocking out obesity,
knocking out excuses,
and
fighting for health,
fighting for fitness,
fighting for financial security,
fighting for hope,
fighting for the life you dreamed of having.

Because you are worth the effort. We all get knocked down. Get back up and fight.

Find me on Instagram!
@audreygoff_health
@audreygoff_health
@audreygoff_health


And FACEBOOK :)

Tips To Naturally Treat First Trimester Nausea

Pregnancy is a beautiful thing. But let's be real. The first trimester can really drag with the nausea and the fatigue. I chose to avoid medications from my doctor so here are a couple natural remedies I used to try to treat these joyous symptoms of pregnancy...

You can view my 5 min video on this topic at  Tips To Naturally Treat First Trimester Nausea

1. Tea
During my first trimester, I drank lemon ginger tea and peppermint tea. Both are great for easing nausea and relaxing the stomach muscles to help with queasiness. They are both safe to drink while being pregnant and I was able to find immediate relief after consuming a cup! I drank 2-3 cups of the ginger tea almost every day and drank the peppermint tea on occasion.

Even though the peppermint tea is caffeine-free, it still helped to give me a little "pick-me-up" which helped with the tiredness that accompanies the first trimester. I don't know what it is about minty things, but they always seem to wake me up a little and make me feel somewhat refreshed! Don't get me wrong, I STILL battled fatigue in my first trimester. When 6 pm hit, I was ready to crash on the couch! But the peppermint tea helped most of the time. :)

2. Avoiding extreme hunger and over eating.
I noticed that I definitely felt nauseous if I had been overcome by sudden, extreme hunger and wasn't prepared with something quick to eat. Easy fix- I kept snacks with me at all times! Crackers, nuts, fruit... anything I could stomach at the time!
I also noticed that I felt nauseous if I over-ate. This one is a little trickier because since I was so tired, I wanted to eat a lot. (When you're tired, you tend to eat more because your body "wants" more fuel to give you more energy.) I know some women in their first trimester can barely eat a thing- but not me! I am a bottomless pit in my first trimester! Therefore, I had to be very careful at meal times. I tried to eat slowly so I could be more aware of my state of hunger and could recognize when I was satisfied. If I stopped eating before that point of being FULL, then my chances of staying nausea-free were much greater.

                                                         ^^^^^Me at 21 weeks!^^^^^

So there you have it! I hope these tips help you or someone you know! The first trimester can be tough, but you will get through it! There's no shame in receiving medications from your doctor to treat your nausea.  I hope I did not portray in this post that there is! My symptoms were not extreme and I was able to tolerate them by doing the two things I outlined above. :) I'd love to hear from you so please feel free to comment! If you've been pregnant, how was your first trimester? What did you do to "survive?"

Healthy, Clean Eating Recipe: Quinoa & Flax Muffins!

Just made these this morning and BOY-O-BOY are they yummy!! 

The recipe is on the back of the Hodgson Mill MultiGrain with Quinoa & Flax Hot Cereal box. I made some of my own adjustments to the recipe that you can see in the picture. :) Next time I'm doubling the recipe for sure! These are just sweet enough and will make a perfect breakfast/snack on the go. 

Sending some for my husband to take them to work and keep by his desk.

Let me know what you think and if you bake them, how did they turn out? 

NEW!!! Coach SNEAK PEEK!

HOLD THE PHONE! I have an announcement!

What if I told you that our TEAM of coaches is going to start holding FREE 5 Day Sneak Peek into Coaching groups for anyone who is curious about coaching? Well, WE ARE! (I think I hear your roar of applause and celebration emanating through the blog-o-sphere!) These groups will be geared towards answering your questions, giving you a glimpse of what we do as Health Coaches with Team Beachbody (how coaches earn money, free trips, etc), and helping you decide whether coaching is a good fit for you!

Ok, here are the ONLY requirements:

1- Must have a desire to improve your own health.


Oooops, did I say requirements? Plural? I meant requirement. There's only one, and that's it! Many people are under the false impression that you need to be in great physical shape or that you have to know a ton about nutrition... but that is not true! It's all about you wanting to be a healthier YOU!

Our first group is starting SUNDAY so let me know ASAP if you want to give it a shot! Hey- it's FREE. It's FIVE DAYS. What have you got to lose??

**********The first 3 people to sign up with a challenge pack get a gift card toward their purchase and focused coach training!***********

Contact me at audrey.goff@gmail.com
or pm me at fb.com/audrey.goff.3
or comment to this post! :)

Coaching has changed my life more than I could have ever dreamed. I have been able to help so many people become better versions of themselves, all the while growing myself as a person and contributing financially to my household income in a way that will make it possible someday for my income to be our primary income. I love my job. I love my life. You need to give this a try.

10 Reasons to Get Your Workout in Early

Ok let's set a couple things straight here... I am a mom of two little kids and I am NOT a morning person. I've heard all about the benefits of waking up early to do your workout, but I could never escape the "sleep-deprived-mom" mentality. I mean, SURELY that extra hour of sleep in the morning was better for me than waking up to an alarm and working out. Right? 

Well, I decided to give it a shot this morning. I set my alarm for 5:27 AM and when it went off... I was tired. I didn't want to get up and it was SO tempting to just fall back asleep. BUT, I repeated this to myself over and over and over and over again: I'M UP! I'M UP! I'M UP! I'M UP!!!! 

Literally. Over and over. It took me a couple minutes, but I got out of bed and next thing I know I was at the path at the park by 5:45 doing my workout. Dawn was just starting to... dawn... when I was finishing my 4 miles and headed home so my husband could go to work. 

I felt great! Actually, this was only a couple hours ago now, so I can say that I FEEL great. Present tense. :) 

I am normally a zombie and pretty cranky for the first hour or so in the mornings- at least, according to my husband. I don't think I'm that bad. But this morning I was in the kitchen preparing food and coffee before he came in. This is VERY different from the norm in our house. I can laugh at it now, but the contrast is quite obvious. I am AWAKE. I feel energized. I feel inspired. I feel ready to tackle the day with my children. BRING IT ON, THURSDAY APRIL 3rd! 

Who wouldn't want that kind of energy and motivation EVERY DAY?? My guess is no one. 

Ok- here we go with
10 Reasons Why You Should Get Your Booty Out Of Bed & Workout in the Morning:

1. Over 90% of people who exercise CONSISTENTLY, exercise in the morning. If you're wanting to make exercising a habit, odds are in your favor if you get it done in the AM.

2. Exercising early in the morning kick starts your metabolism so you burn more calories all day long!

3. Research shows that exercise increases mental acuity and productivity lasting four to ten hours! Yes please!!

4. Exercise first thing ensures that something else won't crowd out your workout. We all know days get busy and exercising typically gets the boot when in a crunch. 

5. When you exercise in the morning you'll be ENERGIZED for the day! 

6. Many people find that morning exercise helps regulate their appetite for the day. They find they aren't as hungry and that they make better food choices. It gets your mind and attitude more focused on being healthy.

7. If you exercise at about the same time every morning, and ideally wake-up at about the same time regularly, your body's endocrine system and circadian rhythms adjust to that. How cool is THAT! A couple of hours BEFORE you wake up, your body begins to prepare for waking and exercise because it "knows" it's about to happen. How does it know this?? Because you do it on a regular basis and have taught your body what to expect.

8. For many people, their morning workout becomes something they look forward to. It's "me time." 

9. Getting up 30-60 minutes earlier so that you can exercise is a solution to the "I don't have time" problem.  Anyone can get up earlier to workout Also, research has demonstrated that people who exercise on a regular basis have a higher quality

of sleep and thus require less sleep!

10. You'll feel AMAZING! Just do it! 

What in the world is a Challenge Group??

What is a Challenge Group??

Ooooooo!  Good question!  You might hear me talk, from time to time, about my Challenge Groups.  Sometimes I call them Support Groups or Accountability Groups, but they are all pretty much the same thing.  I do vary the format a bit, but for the most part, it’s DAILY ACCOUNTABILITY and MOTIVATION to help you stay on track towards your goals. 

The biggest obstacle people face when they want to lose weight is losing focus or motivation.  This is often times due to a lack of support and accountability.  If no one knows or cares that you’re trying to lose weight, then you can give up and you’re not disappointing anyone.  Except yourself.  But you tell yourself that you will get over it and it’s ok because… after all, it was IMPOSSIBLE for you to resist that piece of cake at the party and if only you hadn’t had houseguests for the weekend!!  And you move on and say you’ll start over next Monday only to fall off track and give up again. 

Ever heard the saying:

That’s the objective of my Challenge Groups- to keep you from giving up and help you succeed!  You get everything you need!

1.     Fitness

2.     Nutrition

3.     Support

4.     Accountability

            The group operates inside a PRIVATE facebook group, which means that only the people in the group can see what is being posted in there.  Not in the group, then you cannot view the posts.  Why??  Because this group is a place for you to share your struggles and triumphs, and ask your questions.  It’s a safe, judgment-free zone.  My groups are generally small, only 3-7 people participating, to keep it intimate.  This is about YOU.  I don’t want you to get lost in a big, intimidating group. 

            Through these groups is primarily how I help my clients and coaches.  However, if you give it a try and find that it’s not for you, we can work something out so I can support you the way YOU need support.  J