Transphormation Challenge

THIS IS THE YEAR YOU ARE GOING TO CHANGE YOUR LIFE 

OK, I get it.

You’re sick of hearing…drink this magic shake and you will have six pack abs in a week.

This is not that.

Before you immediately think this is just another fitness scam that doesn’t work, take a minute to read this, because I can guarantee you, if you use these FREE tools, you will change your life this year and gain the knowledge you need to help you carry it on forever.

WHY AM I PART OF THIS? 

Because I love seeing people succeed and reaching their full potential and I want to be part of helping people find their best self!

Why?

Because there is no better feeling than helping others!

WHAT YOU NEED TO KNOW:

The 1st Phorm Transphormation Challenge is 100% FREE and it will help you reach your goals and find your best self in 2016!

You DO NOT have to buy any products to be part of the challenge.

We are giving you the tools you need to succeed and it’s up to you to make it happen.

But don’t worry I will be there to help you every step of the way…in fact I’m challenging myself as well to get into the best shape of my life!

Sign up for the challenge and this is what you get, no strings attached:

• Workout plans from beginner to advanced
• Nutrition plans from beginner to advanced
• Healthy recipes for everyone
• A team of NASM Certified personal trainers on hand to answer your questions at any time

MOTIVATION? 

As if finding your best self physically and emotionally isn’t enough there are some amazing prizes up for grabs too:

WE ALL HAVE CHALLENGES

In May of 2014 I was rear ended by a vehicle going over 35 MPH while I was at a complete stop.

The consequences of that accident have been life changing and have resulted in the hardest 18 months of my life.

Every day is a battle to just do daily tasks as I continue to fight post concussion syndrome but I refuse to let this unfortunate event destroy me.

I use the pain every day as motivation to make myself stronger mentally and physically and I want to help you fight through your battles too!

MY TRANSPHORMATION

Growing up as an athlete I was never short of physical activity and it definitely showed through my extremely skinny build!

I struggled my entire life to put on weight until I developed hypothyroidism when I was 19-years-old.

My under active thyroid leads to easy weight gain, so instead of eating whatever I wanted, whenever I wanted, I had to learn to eat healthier to be able to continue to compete as a Division-1 athlete in college.

In college I learned how to lift heavy and loved the results that came with it!

I was finally filling in my “bony back” which was always somewhat of a joke among my friends because of how far my shoulder blades stuck out my entire life.

As I started to make progress it gave me even more motivation to turn my biggest weakness into one of my biggest strengths.

While I did make significant progress in college it wasn’t until after college that I started making even faster gains after I became more educated in how to properly use supplements in addition to a healthy diet.

Despite not even being able to work out for months and weeks at a time in the past 18 months following the car accident, I’m very proud of how far I have been able to come while not being 100%!

I’ve made more progress while battling chronic pain than I did when I was 100% healthy!

If I can make it work then so can you!

 

WILL YOU JOIN ME? 

My transformation physically and mentally is never ending and I am going to continue to try and find my best self each and every day!

I’m so excited to start this journey with everyone who wants to join me!

If you would like to join my team, go to www.mytransphormationstartstoday.com, and invite me as your trainer AKA Team Leader!

My email is AbsolutelyAbbey11@gmail.com!

I will be your team leader and have your back every step of the way!

I have the tools for you to make it happen and all you have to do is put in the work!

My Transphormation starts today… Does yours?

Lets do this TOGETHER!

www.mytransphormationstartstoday.com

 

 

 

 

Fruit Loop Protein Smoothie

 

If you love fruit loops then you will love this healthy protein smoothie!

View this post on Instagram

A post shared by Abbey Way | Fun Fitness + Relatable Motherhood (@absolutelyabbey11)

Blend Together:
1 scoop 1st Phorm Loop D Fruit Protein
1 Cup Unsweetened Vanilla Almond Milk
1 Cup Mixed Frozen Berries (Strawberries, Blueberries, Raspberries)
1/2 Cup Plain Greek Yogurt

It makes a big serving so I would suggest splitting it with someone or save some for later.

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

 

 

 

Exciting Sponsorship News!

I’m excited to announce that I have accepted an offer to be a 1st Phorm Sponsored Athlete! 1st Phorm is a supplement company that not only makes the best supplements in the business but it’s also a company that is making huge changes in the industry. 1st Phorm promotes encouraging and inspiring others instead of knocking them down, and I couldn’t be more proud to be affiliated with such a great company!

View this post on Instagram

A post shared by Abbey Way | Fun Fitness + Relatable Motherhood (@absolutelyabbey11)

1st Phorm makes the best tasting, best mixing and highest quality protein that will help you achieve all of your fitness goals at the fastest possible rate! I only use 1st Phorm protein and supplements and you can too! For free shipping use my link, Abbey.1stPhorm.com.

My favorite flavor is Loop D Fruit. For an awesome smoothie that tastes like fruit loops check out my healthy recipe:

View this post on Instagram

A post shared by Abbey Way | Fun Fitness + Relatable Motherhood (@absolutelyabbey11)

 

NEVER SETTLE!

XOXO – Abbey

 

http://abbeyway.yolasite.com/

 

Follow me on Twitter and like my Facebook page!

 

 

1st Phorm Pumpkin Protein Muffins

It’s that time of year again for pumpkin flavored everything! Make these delicious pumpkin protein muffins for a guilt free on the go treat!

Directions:

Preheat oven to 350 degrees.

Add all ingredients into a blender and blend until everything is smooth. It is a thick batter so you will most likely need to keep scraping down the sides and blending until everything is mixed.

– 1 Cup Canned Pumpkin
– 1/2 Cup Applesauce
– 1/2 Cup Plain Greek Yogurt
– 3 Egg Whites
– 1 3/4 Cup Old Fashioned Oats
– 1/4 Cup 1st Phorm Level 1 Vanilla Ice Cream
– 1/2 Cup Baking Stevia
– 1 tsp. Baking Soda
– 2 tsp. Baking Powder
– 1/4 tsp. Salt
– 1 1/2 tsp. Cinnamon
– 1/2 tsp. Pumpkin Pie Spice

Fill cupcake liners about 3/4 of the way in a muffin pan.

Bake for 15-20 minutes or until the tops are stiff. Take out of pan and cool on a cooling rack and enjoy!

Check out the video for easy instructions that you can follow along to!

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

Fruit and Protein Oatmeal Recipe

I keep hearing that I need to try putting protein in my oatmeal and I finally tried it and it turned out to be fabulous. I think the 1st Phorm Vanilla Ice Cream Protein gave the oatmeal almost a cake flavor and that was definitely a good thing.

How I did it:

1/2 Cup Oats

1 Scoop Of Vanilla Protein – I used 1st Phorm Vanilla Ice Cream Protein

*Keep adding hot water or heat in the microwave and mixing until it reaches the consistency you desire.

Topped with banana, blueberries and strawberries.

I like to add skim milk to my oatmeal for better consistency but that’s definitely optional.

Enjoy!

XOXO – Abbey

 

http://abbeyway.yolasite.com/

 

Follow me on Twitter and like my Facebook page!

 

 

8 Minute Full Body Workout With A Tire

When it comes to working out it is great to be consistent but it’s also important to mix things up sometimes and work muscles in a different way. Lately I’ve been hitting the track and doing workouts 1 day a week with old tires and I love it because it’s different and it hits some muscles that I miss during the week through my regular lifting routine.

For this full body workout all you need is an old tire and 8 minutes. Do each exercise for 30 seconds for 2 rounds with a 1 minute rest in between the 2 rounds. Don’t waste any time moving from each exercise because the clock never stops running until the 4 minutes of each round is over. It is an AMRAP so that means you add up your reps as you go a long and your total from each round is your final score.

Check out the video for a full demonstration of all the moves!

8 Minute AMRAP with a 1 minute rest in-between 2 rounds:

1. Tire Flips
2. Back Extensions
3. Pushups Around The Tire
4. In And Out Hops
5. Plank Pushups
6. Squat Jacks
7. Side Hop Hurdles
8. Crunches

 

XOXO – Abbey

 

http://abbeyway.yolasite.com/

 

Follow me on Twitter and like my Facebook page!

 

 

3 Core Strengthening Exercises To Try This Week!

A strong core improves balance, stability and can help improve your game in any sport. Mix up your regular routine with these 3 core strengthening exercises this week for a stronger core!

Kettle Bell L-Sit Holds

Hold onto the handles of large kettle bells and hold your feet off the ground with your legs as straight as you can. Try 5 sets until failure. If you can’t hold it for at least 15 seconds try to keep popping your feet up off of the ground as needed for at least 30 seconds at a time.

View this post on Instagram

A post shared by Abbey Way | Fun Fitness + Relatable Motherhood (@absolutelyabbey11)

 

BOSU Ball Kettle Bell Swings

This exercise requires a BOSU Ball and a kettle bell but it works your core, legs and improves balance! With your feet on the flat part of the BOSU ball about hip width apart squat down with the kettle bell being held with straight arms and as you rise out of the squat thrust your arms and the kettle bell to eye level and repeat for 30 seconds at a time.

View this post on Instagram

A post shared by Abbey Way | Fun Fitness + Relatable Motherhood (@absolutelyabbey11)

 

Med Ball Arm Jumps

Start in a plank position with your hands placed flat on the ground just outside of the medicine ball and push up off the ground and balance your hands on top of the medicine ball and keep alternating your hands back and forth from the gorund to the medicine ball. Start off with sets of 30 seconds.

View this post on Instagram

A post shared by Abbey Way | Fun Fitness + Relatable Motherhood (@absolutelyabbey11)

 

XOXO – Abbey

 

http://abbeyway.yolasite.com/

 

Follow me on Twitter and like my Facebook page!

 

 

Abs On A Bar Workout

For this abdominal burning workout all you need is a chin-up bar or a parallel bar that can safely hold you up!

Do 15 seconds of each exercise X 3 rounds.

1. Pull-ups with legs out

2. Criss cross legs while holding a chin-up position

3. Up and down legs while holding a chin-up position

4. Straight arm and parallel legs off the ground hold

 

XOXO – Abbey

 

http://abbeyway.yolasite.com/

 

Follow me on Twitter and like my Facebook page!

 

 

Concussion Recovery Series: Good And Bad News

I’m at the 16 week mark since the day of the car accident and it’s been just about 4 weeks since I’ve been released to start working out. Every day I feel myself getting stronger physically and my brain is slowly getting better as well. Although I’m getting better I still have  a lot of recovery ahead of me and I’m dealing with daily headaches/migraines.

The most exciting news since the last update is that I got my “Thinking Speed” on the Impact test up to 23% from 13%. 23% is not great but it is certainly better than 13%. I’m also going to physical therapy 3 days a week for my neck, back and shoulders and 1 day a week for my concussion exertion therapy.

For all the updates and a look into what I’ve been doing for the past 3 weeks watch the video below!

As always please share this series with young athletes who need to be more educated about concussions! I wish I knew then what I know now about brain injuries, especially sports related ones.

View this post on Instagram

A post shared by Abbey Way | Fun Fitness + Relatable Motherhood (@absolutelyabbey11)

XOXO – Abbey

 

http://abbeyway.yolasite.com/

 

Follow me on Twitter and like my Facebook page!

 

 

13 Ways To Use A Kettlebell

If kettlebells aren’t part of your workout routine, they should be and this is why.

Kettlebells are designed with a thick handle and a weight that hangs below the handle which allows you to do traditional exercises but with an extra challenge and added twist. The way that the weight hangs makes it harder to control which gives you are bigger challenge, especially for your core and grip strength.

It’s easy to get a full body workout with nothing more than a kettle bell.

Here are just 13 ways to use a kettlebell but the list can go on and on. Use your imagination and be sure to add kettlebells to your fitness routine ASAP!

1. Clean And Press

2. 2 Handed Swing 

Standing with feet a little more than hip width apart and holding the kettlebell with two hands squat and swing the kettle bell back between your legs and as you stand up from the squat swing the kettle bell above your head with straight arms and repeat.

3. Jump Squat With Swing 

This is the same as the 2 handed swing but add a jump squat. As you are coming up from the squat jump and bring your feet together as you swing the kettlebell above your head. Be sure to check out the Youtube video for a better example of how to do this.

4. One Arm Row

With a kettlebell in one hand use your other arm to balance on your opposite knee and let the kettlebell lower towards the floor and pull up bringing the kettlebell towards your side.

5. Stiff Legged Dead Lift 

Hold the kettlebell with two hands by the handle with your arms straight and with straight legs bend at your waist and lower the kettlebell towards the floor and use your hamstrings to bring yourself back up to the starting position.

6. Kettlebell Pushups 

Balance in a plank position with each hand on a kettlebell handle and lower your body down as far as you can and push back up to the plank position. This is also a tough balancing exercise!

7. Kettlebell Lunges 

Hold a kettlebell in each hand and lunge back and forth alternating each leg or just do walking lunges.

8. Russian Twists 

Hold the kettlebell with two hands, hold your feet out in front of you and off the floor and twist from side to side touching the kettlebell on the floor with each twist.

9. Military Press

This is just like military press with dumbbells except you are using kettlebells. Hold the kettlebells by the handle and be sure to use a light weight that you can handle as you press above your head. This one is really hard to balance!

10. Straight Leg Situps 

Start on your back with your legs out in front of you flat on the floor and hold the kettle bell with two hands with straight arms above your head. Sit up and lock your arms above your head then come back to the starting position.

11. Front Raises 

Start with your arms straight with a kettlebell in each hand and raise your arms straight out in front of you.

12. Side Raises 

Start with a kettle bell in each hand in front of you and raise your arms up laterally.

13. Sumo Squats 

With feet set outside your hips hold the kettle bell with straight arms and squat and touch the kettlebell to the floor.

**My feet are a little too wide in this photo and in the video but I wanted to include this exercise anyway because it’s a really good one! Also this shows that it is important to video yourself from time to time to make sure you are using good form!

 

XOXO – Abbey

 

http://abbeyway.yolasite.com/

 

Follow me on Twitter and like my Facebook page!