Elements of Fitness – A Mother's Memoir

Overweight Becomes a Lean and Mean Mom of 3

I may not have introduced myself.  Some of you know me, some of you don’t…  some of you I have been friends with for YEARS and some we’ve never met but have only connected online.  I don’t like to post pictures of the kiddos and I’m not all about the selfies as much as others, but you may be able to relate better knowing that I’m a single Mom of 3 and they are my world.  We are just as busy as you and we still make the time to work out.  I keep the kids in sports to make sure they stay busy and aren’t home creating unhealthy habits.  I post a lot about fitness and nutrition but have you ever wondered why I do what I do?

Examples

Oak Creek Canyon, Sedona, AZ

Have you ever wondered what exactly I do as a fitness coach?  Have you wondered how I got here?  Have I always been  shape?  (uhhhh no – I haven’t.)  How did a stay at home Mom turn working Mom with a fitness business?

I haven’t always been into fitness.  But I have always been an athlete.  I lived and breathed gymnastics until I was about 14, then I wanted to do team sports for my school (soccer, tennis, volleyball).   I was in shape but working out was not the fun part of my day.   I used to hate running.  I would do it because a lot of sports needed the cardio conditioning but I didn’t like it, and I didn’t eat right, etc.

Before kids, I could eat whatever I wanted just like when I was a teenager and not gain a pound!  But now, that’s not so much the case.  Once I had my first child, Kaitlyn (with whom I gained 64 pounds!), I could not lose that weight.  I tried every diet under the sun, got a gym membership thinking that would help, etc.

Pregnant but still overweight

Pregnant but still overweight

But I didn’t stick with it.  My husband at the time could still eat whatever he wanted and the scale would not be affected so I would gradually go back to eating like he and I always did.  Then 7 months after giving birth we were pregnant again.  It was what we wanted because I always wanted to have my kids close in age and we knew we weren’t done, HOWEVER, I never got back to my pre-pregnancy weight first.

With baby #2, I was determined not to gain another 64 lbs!  (BTW, this before pic ——–>      was really hard to post!) I did a little working out while I was pregnant with her and I ate a lot better.  Not good, like I do now but better.  I only gained 24 lbs with Britney.

After she was born was right around the time that low carb diets were the thing.  And I was sold when I read that I didn’t need to work out, I could just eat low carb.  HA!  I dropped all the baby weight and then some!  Then it became that the only time I would work out was when I ate really bad the day before.  So now that I knew I could just eat low carb whenever I had some weight to lose I went back to eating atrociously!  Then I would work out twice a week if that.

Well as the girls were getting older, I decided to start cooking and making more home cooked meals at home.  I was a huge advocate for nursing since formulas were getting so much criticism for their ingredients and I was reading more and more about baby foods and how easy it was to make at home AND this way you knew what was going in to your child’s mouth.

That lead me to start watching and learning about the foods I was eating.  All the crap sold in the supermarket were 90% chemicals!  I started trading in the commercialized grocery stores for farmers markets and Trader Joe’s (Whole Foods wasn’t in Phoenix yet).  I also started buying organic whenever we could afford to.  I started with vegetables that grew in the ground and then meats was next.

After seeing and FEELING the results of just eating right it motivated me to want to get toned and in shape especially since I knew how to eat now!  Food was fuel now, not comfort.

Now comes the year 2007, I was in better shape then I was when I was a teenager, even had more energy then I did then.  We were running, biking, I had a gym membership where I would do spin class 2- 3 times a week, my girls and my ex and I all belonged to a dojo where we were all there at least 3 times a week.  I even taught yoga there for a while for some of the moms that had kids in the karate classes.  In June I found out that I was 4 1/2 months pregnant with Baby # 3, my son Frankie!  He was due in December!   So I had 4 short months to plan to have a baby!  But I didn’t want to stop working out.  I was mostly doing cardio anyways:  running, hiking, rollerblading, spin class, kickboxing and yoga at the dojo.

Frankie was born and I ended up only gaining 22 lbs.  My doctor towards the end was concerned that I hadn’t gained enough weight.

Then I started to want to help other Moms!  My girls started cheer and would have regular practices in a park, their Coach asked me if I would be the squad’s conditioning coach so now I started doing that every Tuesday and Thursday.  Soon after, some of the Moms of the girls recommended I do a fitness bootcamp where they could come work out.  We did and soon more and more moms showed up.  I would get the girls warmed up for cheer and then I would move over to the Moms!  It was fun.  We all created a close bond and I even helped some of them get ready to run their first marathons.

I started a blog, THIS ONE, hence why its name is Mom-related and not fitness related.  🙂  When I first created it, I started talking about tips to help breastfeeding Moms and nutrition was one of the most common posts because the questions were all closely related to the Mom being able to produce enough milk for a growing baby, etc. and then it started connecting me with women who were likeminded all across the country.

2008It was about this time that my neighbor introduced me to P90X.  Frankie was not even 2, Britney was 7 and Kaitlyn was 8 1/2.  My hands were full.  I was in shape but not getting toned.  I was still doing a ton of cardio.  P90X had weights and I knew I had to add that in.  I was always afraid of weights, always thought I would like a man, etc.  I was ready for a change.  I always wanted a personal trainer and now I had my own in MY HOUSE!!  It was amazing.

1st round of P90X

1st round of P90X

 

This was me in Cabo after the 1st round P90X.  I did the lean program and I refused to eat the P90X way.  I thought I knew more about what my body needed than this nutrition ‘guide’ telling me to eat 100 carbs a day!  At that point, I would barely eat 100 carbs in 4 days!!  I thought I had this whole fitness thing down and all I needed was to add weights.  HAHA.  I would be exhausted half way into the workout, or getting really bad headaches right after.  So I knew something was wrong.

 

 

90 days later 2nd Round P90X results

90 days later 2nd Round P90X results

The lack of carbs is why my first round didn’t get me the results I anticipated.   I added a little muscle but nowhere near everyone else’s 90 day results.  This got me so mad!  So then right away, I started the classic program and I ate exactly how it told me to, even bought Shakeology.  I was posting my results pics on Facebook and friends and family were the first to notice.  Then I started helping other people get through their first round of P90X.

After 3 rounds of P90X, I decided to switch it up with Insanity.  I loved Insanity because it was a more intense version of P90X’s cardio days and guess what I started thinking P90X was too EASY!!  On the P90X cardio days, (Tuesdays and Saturdays) I would do the Max Cardio Circuit from Insanity instead of PlyoX.

I started connecting with people on the Facebook P90X message boards and through my blog.  I was helping people get through the programs but not getting paid for it!  And then Tony Horton shared my blog post of How you know You’re Addicted to P90X.

I knew I could help other Moms too… and realize everyone can do this too.   Being a Coach has been one of the greatest blessings in my life.  It got me in the best shape of my life, I have a healthy relationship with food, I have spent more time learning about myself, learning about others, and learning ways to better help YOU.

You do not have to be a fitness expert or nutritionist to be a successful Coach.  All you need is the desire in your heart to help others.  Beachbody is all about helping others.  They provide the tools you need to change your body, the nutrition your body is craving, a Coach who is always there for you… (ME!) and the network of likeminded people that you can connect with on Team Beachbody.

If you are interested on learning more please contact me.   We do a very brief 15-20 min webinar once a week and you will see how it easy it is to do the same thing I do!

Let’s get in touch and work on You together!  What do you have to lose??  You never know, it could be supplemental income for you too OR even become your main source of income!

 

Send me an email:  at CoachChristysElementsofFitness@gmail.com

OR an Instagram:  @FitnessElements4Life

November 16, 2014 Posted by | About Me, Being a Mom, Children, Cooking, Diet and Exercise, Divorce, Eating Clean, Eating Low Carb, Family, Insanity, Me, My Low Carb Recipes, Nursing, Nutrition, P90X, P90X Recipes, P90X2, P90X3, Phoenix AZ, Pregnancy, Products That Work, Shakeology, Women Today, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

It’s Summer! Are You Bikini Ready?

This used to be a dreaded time of year for me.  It starts to get warm and you don’t realize how out of shape you are until you go try on bathing suits!  You start to remember all the holiday parties, Super Bowl parties, St Patrick’s Day, Cinco de Mayo, food you ate off your kids’ plate because they were full (I’m guilty!!), and every other party that put those extra pounds on.  If that sounds like where you’re at it’s not too late to make a change.

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The first day of summer is June 21st!   The only motivation you need is knowing that being fit feels better than any piece of junk food or soda you’re craving!!  Do you want to look better?  Are you tired of feeling sick and tired??

For me, this is the 4th year in a row I have been able to buy a bikini for the summer season… and I’ve had 3 children so that’s a huge accomplishment for me.   I also gained 60 lbs with my first and didnt lose it til after my 2nd was born so… there’s no excuse!  You can do it too.  Women tend to believe their bodies deteriorate after giving birth and that’s JUST NOT THE CASE!    It can… but ONLY if you let it happen!

If you are overweight or even if you’re just struggling with 10-15 pounds I highly recommend The Shakeology 3 Day Cleanse along with P90x, Insanity or any other program you can stick to at least 3-4 times a week.

I’ve done both P90X and Insanity and now instead of P90X cardio days I do Insanity workouts.  The hybrid of the two give phenomenal results.

Your 6 pack is there too!  It’s just hiding.   It’s 70% nutrition and 30% exercise.  Staying away from white sugar, white flour, junk food, dairy products, carbonated drinks and alcohol all help get you those abs.  If you want more ways to do that look the right and click on Nutrition for my Recipes or you can visit me at Team Beachbody, Facebook or Instagram (@FitnessElements4Life).  I share tips, tricks and new recipes for stuffed peppers or this delicious “pot roast” made with turkey instead of beef!!

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I also write daily meal plans for those that have a hard time putting together grocery lists, let alone their meals.  Contact me today  for more information.  The meal plans I write are customized to you and your taste buds and they are only $25-$40 depending on how much guidance you need.  We also will have you keep a food diary and they adjust your meal plans each month.

It all takes time and hard work, just as any venture does.   Holler at me and lets get moving!

 

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Come check out my blog:  www.amothersmemoir.com

or Instagram at @FitnessElements4Life

 

 

 

 

May 28, 2014 Posted by | About Me, Cooking, Diet and Exercise, Dinners Kids Devour, Eating Clean, Exercise, Insanity, P90X, Products That Work, Women Today, Women's Health, Working Moms | , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Is Shakeology Worth It?

redWith so many options available, I often get asked the question; “ Is Shakeology worth it ?”  A lot of people have trouble realizing that Shakeology is not just a protein shake or a health shake.  It was made to be all in one!

Shakeology has 70+ all natural ingredients.  Other shakes talk about their ingredient list, but are their ingredients actually good for you?  Shakeology has no artificial colors or flavors.  Are there in your shake?  Are their ingredients  made from whole-food sources? They are in Shakeology! Too often the “magic ingredient”  in other shakes has been isolated from the enzymes and phytonutrients that actually make the ingredient useful when consumed.   Also…do other shakes account for the synergistic benefits between the ingredients, or just put together whatever is the new “in” nutritional fad? Shakeology was specially formulated for the collection of ingredients to work together in harmony; this combination is so effective, some people report dramatic benefits within the first week. Other supplements point to one or two individual ingredients and build a so-called “story” around their superfood attributes.  So make sure you pay attention to the ingredient list when doing a comparison. 

 

Shakeology-vs-competitionOther shakes may not cost as much as Shakeology at first glance, but they also do not contain the full amount of the recommended daily allowance for some vitamins and minerals, or whole-food sources of antioxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics, or digestive enzymes. If you have to buy a separate vitamin pack to make add to your shake it can cost up to $150 per month! Once you add it up, this is hardly a “good deal,” and it’s usually hardly even a good product.  When You consider the fact that you can try Shakeology risk free for 30 days…there really is no reason not to give it a chance!

The Protein Source

People often forget about the protein source and just look at the protein content when doing a Shakeology comparison .  Protein sources like whey protein hydrolysate have been shown to trigger a much higher insulin response in the body.  That wouldn’t fly with Shakeology!  Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes and lactase—that’s the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid. This is one of the main benefits that I found amazing about Shakeology since I am lactose-intolerant.  The benefit of isolate versus concentrate is that the fat has been taken out to achieve isolate. The fat in whey protein is what carries toxins consumed by the animal. That’s the reason Shakeology can be used by so many people who are lactose-intolerant—because those toxins have been removed through the isolate process.

The Low Glycemic Index

Another thing to consider when you compare Shakeology with the competition is the Glycemic Index.  In terms of sugar, many protein shakes contain 1 gram of sugar or less. This is because they are using artificial chemical sweeteners. (Check the label for sucralose, aspartame, or sugar alcohols.) Shakeology’s small amounts of sugar comes from natural sources and whole superfoods like coconut flower nectar and luo han guo, which are easily processed by the body and, in fact, have been tested and certified by an independent lab to have a low glycemic index of 24—that’s lower than most fruits! (An apple is 36, and an orange is 43.)

The 30-Day Money Back Guarantee

Why are there so many people that decide to buy Shakeology if it is a scam or hype?  And why do a lot of these same people buy Shakeology on a monthly basis?  I was extremely skeptical about Shakeology !  There were a lot of detractors out there when I was making my decision, but with the 30 day money back guarantee that comes with it, I decided that it would be pretty silly of me not to buy Shakeology .  If a product was promising to deliver the kind of results that I am looking for, then I absolutely was willing to give it a chance if I knew that I could get my money back if it didn’t deliver.  Why not, right?  Well….I have to admit…Shakeology is NOT a scam!  I couldn’t believe the changes it had made in me.  By just substituting one meal a day with Shakeology, I was able to lose 15 lbs (alongside my workout program).

Order Shakeology NOW Risk Free!!!

Now I know there are a lot of stories out there about people who did buy Shakeology and had great success.  But I had to see for myself.  I had to make sure that it wasn’t hype and that it wasn’t people just trying to make money off of it like a lot of other things out there that deliver empty promises.  As I’ve said before…I liked the money back guarantee.  To me that was them putting their money where their mouth is.  If you still need some more information before you buy Shakeology , watch these quick informative videos:

Shakeology Nutritional Info

Shakeology Comparison

What Dr’s Say About Shakeology

….The bottom line is this…if you are looking to lose weight, lower your cholesterol, increase your energy, get more regular,

and find a way to get the vitamins and nutrients your body needs

without having to eat fruits and veggies all day long…then you need to buy Shakeology. 

As I’ve said…you have nothing to lose with the money back guarantee. 

And on top of that…if you order HD (Home Direct),

you don’t even have to pay for shipping and you still get the guarantee!

I know that the decision to buy Shakeology was one of the best decisions of my life

and I can guarantee it will be for you too!

1In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet, and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol reduced on average by 38%.

2Participants followed the Shakeology Program, which included replacing one meal per day with Shakeology, exercising three times a week, and eating a balanced diet.

All trademarks, products, and service names are property of their respective owners.

 

May 19, 2014 Posted by | Diet and Exercise, Eating Clean, Eating Low Carb, Insanity, Nutrition, P90X, P90X2, P90X3, Products That Work, Shakeology, Women's Health | , , , , , , , , , , , , , , , , , , | Leave a comment

Programming your Body For Fat Loss

dedicationYes.  Programming. 

Everyone wants to get lean and lose fat in the shortest time possible.  Everyone also, at least at first, seems to believe they must do cardio 3-4 times a week and cut their calories by 300-400 to create the caloric deficit.  Don’t get me wrong.  Now the truth is that if you do nearly everything right and your nutrition is spot on, as well as do cardio both intensely and frequently, of course you can lose fat.    

Keyword there was can.   Is it possible?  Yes.  Is it doable?  Yes.  But definitely not optimal or ideal.  Plus, as we all know, its just not that simple.   Otherwise I would be out of a job and everyone would have the body they’ve always wanted!  Right?  Right.

If you want rapid results, you have to be 100% focused.  100%  committed.  Not just “oh well, I trained yesterday so I’m going to indulge today.”  You must be willing to do the work and you must be willing to do it often.  I tell my clients to eat 1-1.5g of protein per pound of lean body mass.  The reason for the range is because as long as you are eating at least 1g per pound of your LBM then you are eating enough protein.  The range is so that if you find yourself still hungry you can add a little more protein to help satisfy your hunger.

As for carbs, most people should aim for .5g of carbs for every pound of LBM unless you are the type of person who can handle carbs well, then you can go up to .75g.   After that, fat will be the difference in your total caloric intake.  Of that amount, calculate at least 1 gram per pound of your bodyfat for 1 gram of fish oil.  For example, if you are 10% bodyfat, take 10 grams of fish oil every day.

Cardio is necessary but a lot is not needed.  What is needed is weight training.  A 2 on/1 off double split routine (doubles) gives the most dramatic results and no 1 workout session should be longer than 45 minutes.  All that does is create a wonderful recipe for overtraining and injury. 

I also tell my clients to train twice a day.  Once in the morning (15-20 min) and once in the evening (35-40 min) .  As we talked about, this is obvious dedication.  So keep that in mind.  But this is also good because it keeps your body in a high metabolic rate consistently ALL day long.  Yes – I do know that MOST people whether it is due to kids, their occupation, etc. cannot workout twice a day.  To them I say, ok.  Then choose which part of the day, every day, that you can commit to to working out.  Mornings or evenings.   Pick one.  But promise yourself you will do weight training first and THEN cardio. 

All of this can be done.  It is possible.  As soon as you realize you WANT results MORE than anything else.  You will find a way to get it done. 

the perfect timing

So please feel free to contact me.  This is what I do.  I love helping people get in fantastic shape and making positive changes in their life. 

Share this on Facebook, if you think your friends and family would be interested.

October 1, 2013 Posted by | Diet and Exercise, Discipline, Eating Clean, Eating Low Carb, Exercise, Insanity, Nutrition | , , , , , , , , , , , , | Leave a comment

Are Morning Workouts More Effective?

I have to say this is one of the most frequently asked questions I get.

  • Should you workout in the morning in a fasted state?
  • Should you workout in the morning after eating something to have more energy?
  • Or should you workout later in the day for the best results?
  • What about for different goals… fat loss vs muscle, for example?

insta back picMy answer?  ‘IT DEPENDS’.  Why the vague answer?  Because there is no ONE way that works for everyone.   As with anything, it’s about weighing the PROS and CONS and using common sense.

You’ve probably heard many times that morning workouts on an empty stomach is the fastest and most effective way to lose weight.  And while it IS true, that training first thing in the morning on an empty stomach has been shown to increase fat burning by 300%, the problem is, you also increase the potential for burning up muscle at the same time.

The reason fat loss is increased at that time of day is due to blood sugar.  Your blood sugar is at it’s very lowest (after fasting all night), the theory is training at this time will force your body to rely more on bodyfat than on blood sugar to fuel activity.

This is true, but the problem is protein (as is found in muscles) can be converted into glucose to fuel activity as well. So the question then becomes, is the extra fat burning you get worth the potential loss of muscle protein?

CONFUSED YET?  Because another thing to consider is Growth Hormone. When you train on low-blood sugar conditions, your body releases increased amounts of GH. It sees these conditions as an emergency and responds with GH and GH is not secreted in response to low-intensity activity – it’s only significantly released by high intensity activity.

So, in theory, training with high intensity on an empty stomach first thing in the morning can result in increased GH secretion, which means greater fat loss and reduced loss of muscle mass. This directly contradicts the theory of training burning up your muscle tissue if you don’t eat.

READY FOR ANOTHER VARIABLE?  Cortisol.  Your cortisol levels are generally higher in the morning, simply because you’ve
been fasting during the whole time you’ve been sleeping.  Cortisol burns up muscle tissue and promotes fat storage.

And lastly, it’s really hard to get an intense workout first thing in the morning!   Being a fitness trainer I always encourage people to do high intensity INTERVAL TRAINING and if you’re not a morning person (which I AM NOT!) it will be TOUGH to do cardio with enough intensity to take full advantage of the GH release!

SOLUTION:

If your primary goal is fat loss and you aren’t too worried about losing a
little muscle, go with empty stomach, moderate-to-high-intensity cardio training
first thing in the morning. You will probably see increased fat loss, though you
may lose a little muscle from it. Train with weights, and it probably won’t be
much muscle loss at all.

If your goal is fat loss while preserving muscle as much as possible, take a small protein shake right after you wake up (a low-carb protein shake so you don’t increase blood sugar too much) and THEN go do your cardio training. The protein will help spare your muscle tissue while not raising your blood sugar significantly enough to cause a
problem.

AND

If you can’t do your cardio with intensity first thing in the morning, do it later in the day.

side profileBecause truly, the absolute best time to do cardio is when you’re energetic enough and alert enough to give it your best effort.  THAT is when you’ll really see results. Doesn’t really matter what time of day that is.
When you get right down to it, getting the most from your training, whether it be cardio or weights, is not about worry about the details that won’t make a difference in the long run. It’s about digging in with intensity and consistency.

Now, if you’re interested in a fat-loss program that has a primary goal of preserving muscle mass while dropping fat, I’d definitely recommend trying out my CHALLENGE GROUP!  Right now we are getting ready to start Shaun T’s FocusT25 in combination with Shakeology.   We are all excited.  We keep each other motivated, and share recipes, or ideas on how we modify exercises if they can’t do the higher intensity ones right away.

group photo

FocusT25 is just like Insanity except its only 25 minutes for 5 days a week!  So more people are wanting to do it over Insanity to save time!   It also comes with a workout calendar, nutrition guide and then I have also been writing people a daily meal plan for people if they want it.  Here’s a short clip on T25!

If you want to join us – get YOURS today here!  And then send me a message on Facebook so I can add you to our group!

SEE YOU SOON!

July 13, 2013 Posted by | About Me, Body Beast, Cooking, Diet and Exercise, Eating Clean, Eating Low Carb, Exercise, Insanity, Products That Work, Shakeology | , , , , , , , , , , , , , , | Leave a comment

BodyBeast for Women!

I have been getting a lot of women asking me, “Is Body Beast just for men?”   The answer is NO!  Women are so afraid of “bulking” or getting “big” and no longer looking like a woman.  You will not look like the HULK type of female bodybuilder unless you are taking steroids or other illegal substances.   Muscle EATS fat!   If you want to lose weight and tone up then you need to add muscle!   The program comes with a calendar for men (HUGE Beast) and one for women (LEAN Beast) and it’s easy to follow.

Body Beast is for anyone and you will feel absolutely amazing with the results you get from the 90 day program.  Don’t be afraid of the BANNERS that say BULK UP or GET HUGE.  This won’t happen for you unless you have huge amounts of testosterone already AND you eat some SERIOUS, I mean SERIOUS calories and lift VERY heavy weights.  If you follow the lean schedule below and give it everything you have you WILL have an amazing transformation like my friend Jenna.  She was able to change the way her Body looked in 90 days and did it together with her husband.  Do you want to be our next Female Body Beast Transformation?

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“When I first started Body Beast, I was hoping to gain a little muscle and build. I’ve always been naturally small and wanted to bulk up a bit. When I heard this program was coming out I was ecstatic because I knew it was something my husband and I could do together. When starting this program I was at 25% body fat, and about 120 lbs. When I completed this program (bulk phase) I was 15% body fat and about 127 lbs. IT is amazing and I am the smallest I’ve ever been, at the heaviest weight I’ve ever been. This is an amazing muscle gain program, with a fantastic nutrition plan. Ladies, please don’t be intimidated by this program, it makes you lean, strong and toned!”   – Jenna

girl-body-beast- results

girl body beast results 2

Click here for the LEAN BEAST schedule:

Lean-Beast-schedule

Lean Beast

There’s even more exciting news.  Now you can order Body Beast and Shakeology at the same time for only $180.   That is a huge discount As you all know,  I drink Shakeology every day and I also just started the Body Beast program this past Monday so the fact that Beachbody has combined the two is very exciting.

body_beast_challenge_pack

The nutrition plan for Body Beast is pretty difficult.  At least for me, because I have not counted calories for a very long time.  But now I’m making sure that I get the correct amount of servings of fruits, veggies, protein, fats, legumes and even starches!   Eating often is my biggest difficulty because I’m just not hungry for all these meals!  I now need to eat 2200 calories a day!  But Shakeology actually counts as 2 servings of the 10 I need a day for protein, and 1 fruit portion of the 5.   So it’s quite helpful.

BodyBeast_Extreme_NutritionI am also using the Body Beast supplements to make sure that all this hard work is for good reason!   So I’m taking the Body Beast base shake, Fuel Shot, creatine monohydrate and the SUMA.   I didnt buy them initially when I bought the program so I bought them all together for the discount this past Monday.  I’ve noticed a big difference especially in my energy levels so far!

If you want some one on one help with your journey then feel free to contact me below and leave me a way to reach you and we will come up with a game plan to help you with YOUR transformation!   We can even discuss what foods can be substituted if there is something you absolutely will not eat.

May 31, 2013 Posted by | Body Beast, Diet and Exercise, Eating Clean, Eating Low Carb, Exercise, Insanity, Low Fat Recipes, My Low Carb Recipes, Nutrition, P90X, P90X Recipes, P90X2, Products That Work, Shakeology, Women's Health | , , , , , , , , , , , , , , , , | Leave a comment

The 5 Best Foods To Eat Before Bed

moonWe’ve all been told eating before bed is a huge weight loss no-no.  You’ve probably even heard that it will make you gain weight.  But sometimes we will lay down at night to go to sleep and all of a sudden our stomachs start yelling at us that we didnt quite get enough of calories, etc.

Well, as we all know and probably already live by…. there are foods we can eat, foods we should eat in moderation and foods we should NEVER put in our bodies at any given time.

This is what got me interested in the science of nutrition, not just for weight loss, but how our bodies react and break down foods depending on the time of day we eat them.  That amazed me!   It was like a mystery novel I couldnt’t put down.   I became so eager to understand and know more.  For example, did you know there are only 2 times during the day to eat a banana?  Since bananas are such a high glycemic food, it is only needed at one time of day.   The only time(s) your blood sugar needs a spike is right when you wake up for the day or, if you workout, it is ok to have a small banana right before or right after a difficult workout but I would skip it (if you ate one in the morning).

Now for before bed, where we are lucky to burn 60-80 calories an hour during the night, there are actually late night snacks we can eat that can and will INCREASE your fat loss.  Here’s the key:  choose slow digesting high quality protein and healthy fats.

Slow digesting proteins provide your body with a steady flow of amino acids
throughout the night to help you recover from exercise and maintain your
calorie-burning lean muscle as you lose fat.

Ok, enough of the rant.  Here’s what you came here for:

hunger pangsTop 5 Pre-Bedtime Foods:

  1. Lean Protein – chicken and turkey digest slowly and have a very low insulin release and actually produce a hormone that helps break down stored fat
  2. Cottage Cheese – also slow digesting due to the casein protein naturally found in curded milk and cheese.  And also produces the same hormone in the body that breaks down stored fat.   Just don’t ruin this by adding fruits or raisins (sugar) to it.  Instead, add stevia and/or cinnamon.
  3. Greens – no there’s no protein, however, salads are full of fiber and there are no calories.  Which means you are burning more calories while you sleep in just digestion!  If you must use dressing, just use oil and vinegar, or lemon juice.
  4. Almonds, pecans, walnuts or pistachios – why?  because these nuts are great sources of vitamins, minerals, anti-oxidants PLUS fiber and healthy fats to control your late night cravings.
  5. Low carb protein shake –  low carb is the important focus here.  A lot of protein shakes are high in carbs and if you have one of those before bed it would actually be worse than having a slice of white bread!  So read your labels carefully.  Also you can add some almond butter for the above healthy fats.

By the way, these pre-bedtime foods are recommended for anyone.  Not just people trying to find their abs or lose weight.   Vegans can do 3-5, vegetarians can do 2-5 and everyone else can do any of the 5, unless you have food allergies, etc.

Enjoy! 

May 20, 2013 Posted by | Diet and Exercise, Discipline, Eating Clean, Eating Low Carb, Exercise, Insanity, My Low Carb Recipes, Nutrition, P90X, P90X Recipes, P90X2, Shakeology, Women's Health | , , , , , , , , , | Leave a comment

Why Choose Shakeology?

Simplify your nutrition with Shakeology, the Healthiest Meal of the Day®. Replace one meal a day with Chocolate, Greenberry, or Tropical Strawberry (Vegan) to increase your energy, reduce cravings, lose weight, and feel great.  When you choose Home Direct, our monthly autoship program, you get FREE basic shipping every month, plus a FREE gift.   

Enjoy healthy nutrition RISK FREE for 30 days with our Bottom-of-the-Bag Guarantee

  • If you don’t feel healthier, more energized, and simply amazing, you won’t pay. You can return Shakeology for any reason and get your money back (less s&h)—even if the bag is empty!
  • To return, simply make a short call to our friendly Customer Service team, rated “A” by the better Business Bureau®.
  • Get FREE standard shipping with Home Direct**
  • Plus get online access to 2 FREE workouts as a thank-you gift for choosing Home Direct. Just follow the link in your order confirmation email.**

Shakeology. The Healthiest Meal of the Day.

Why you need Shakeology now*

Shakeology can help you:*

  • Lose weight
  • Reduce cravings
  • Increase energy and stamina
  • Promote healthy digestion and regularity
  • Lower cholesterol1

Tastes delicious, too.

How Shakeology works

  • Ingredients derived from whole-food sources deliver the daily vitamins, minerals, and other nutrients your body needs to curb cravings, allowing it to shed stored fat.
  • More than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.
  • Fiber, prebiotics, and digestive enzymes help your body gently eliminate toxins more efficiently and promote better absorption of nutrients.*

What’s in Shakeology

  • Protein and essential amino acids help build muscles and reduce food cravings.
  • Prebiotics and digestive enzymes aid in improving digestion, regularity, and nutrient absorption.
  • Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases.
  • A daily dose of vitamins and minerals provides your body what it needs to function for optimal health.

Choose how to purchase Shakeology

  • The Shakeology Convenience Pack contains 24 single-serving packets you can take anywhere.
  • Choose the 30-day supply in a bag to keep in your kitchen.

FREE gifts when you sign up for Home Direct, the monthly autoship program

  • FREE standard shipping every month†
  • Online access to 2 FREE workouts

30-Day Money Back Guarantee If you don’t start to see and feel the benefits of Shakeology within the first month of using it, or if you’re not 100% satisfied for any reason, just return it within 30 days for a full refund of the purchase price, less s&h—guaranteed. That’s our promise to you.

Send me a message or comment here if you have any questions.

ORDER NOW

1In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet, and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol reduced on average by 38%.

2Participants followed the Shakeology Program, which included replacing one meal per day with Shakeology, exercising three times a week, and eating a balanced diet.

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© 2009 Beachbody. All rights reserved. All trademarks, copyrights, and proprietary rights in and to Shakeology and Beachbody are owned by Product Partners, LLC, Santa Monica, CA 90404

February 18, 2012 Posted by | Beauty, Diet and Exercise, Eating Clean, Eating Low Carb, Exercise, Insanity, Nutrition, P90X, P90X2, Products That Work, Shakeology, Skin Care | , , , , , , , , , | Leave a comment

The Shakeology 3 Day Cleanse

Today is day 2 of the 3 day cleanse and I already feel amazing.   Each serving of Shakeology (1 shake) is the equivalent of 3-4 servings of the vegetables we need every day.    During the cleanse you have 3 shakes a day.  Not to mention this cleans out the body of all the toxins we carry with us. 

Some people have lost 5-10 pounds in this 3 day cleanse.  I’ve already lost 4 pounds and I am anxious to weigh in again tomorrow!

I stopped drinking coffee yesterday (the first day) and I still have the nasty caffeine withdrawal headaches but other than that I feel really good.  In the past when I’ve quit caffeine cold turkey it’s been 2 days of headaches so I’m hoping tomorrow it will have finally subsided.  After the cleanse I plan to use it as a recovery drink after Insanity!

If you’re wondering what this entails, here it is:

THE 3 DAY CLEANSE

3 SHAKEOLOGY Shakes a day (blended with water and ice)
2 Cups of Green Tea a Day (Triple Leaf Detox Tea is good choice)
1 piece of fruit a day (Apple, pear, orange, banana, mango, etc)
1 salad for dinner (lettuce, veggies, lean protein)
– 4 oz lean protein in salad (WHITE poultry or fish)
– Only Low Fat Dressings.

NO: Dairy (no almond, soy, or rice milk) or extra sugars. If it’s not on the list, don’t eat it!

Sample Menu (Repeat all three days):

1 cup of green tea

BREAKFAST:
Shakeology – 1 scoop, blended with ice & 8-10 oz of water
Optional: ½ cup of fruit (only for the super conditioned – not the weight challenged)

SNACK:
1 piece of fruit

LUNCH:
Shakeology – 1 scoop, blended with ice & 8-10 oz of water

1 cup of green tea

SNACK:
Shakeology – 1 scoop, blended with ice & 8-10 oz of water
(This snack can be before or after dinner)

DINNER:
Salad
– Lettuce/veggies
– 4 oz lean protein (WHITE fish or poultry)
– Light Dressing

And listen to what doctors are saying:   What Doctors are Saying

I wish I could somehow share the high I get from being fit.   If you want to know what it feels like to really live then get healthy.  There is no drug on this Earth that compares to it.

I’m getting paid to be healthy and help others do the same.  You can too and you can save 25% on all things Beachbody has to offer just by becoming a Coach

If you have any questions at all please message me.

August 15, 2010 Posted by | Diet and Exercise, Insanity, Nutrition, P90X, P90X Recipes, Shakeology, The Critic, Women's Health | , , , , , , , , , , , , , , , , , | Leave a comment

Variety is the Spice of Life

Spoken so truly by Tony Horton (creator of P90X):  “Variety is the Spice of Life”.   So, to  that note,  it’s time to change things up a bit.   I have already done P90X twice and Insanity once.  Now this is becoming addicting.  It’s amazing watching your body transform and seeing how fast your body adapts to how you treat it.   What you put in is a direct result of what you get out of it.  Treat your body badly and it will treat you badly.  Or, give it what it needs and it will thrive and inspire you to become even better. 

Insanity recommends a diet ratio of 40/40/20 while on the program (40% protein, 40% carbs, and 20% fat).  Even though I know my body always responded well to a diet low in carbs I figured  I would follow this program to the letter because it looked like nothing I’d ever thought possible.  It lives up to its name in every sense of the word.   And I got some awesome results.  However, in my quest to conquer this program a second time I’ve decided to try a 50/30/20 ratio.  I’ve been doing this for a week now and I’m already liking how I feel a lot better.  I admit the workouts are harder without the energy of so many carbs but that’s ok.  So I take more breaks – and I’m ok with that. 

Now that my metabolism is burning through food so fast I have been feeling hungrier.  I ate an egg white omelette this morning (4 eggs, 1 yolk and red and green peppers) and 2 hours later I was hungry like I hadn’t eaten at all!  So I had a protein shake (whey protein).  Another part of the day I get hunger pangs is right when it’s time to go to bed!  For a week it was getting really hard to fall asleep so without realizing it right away I was indulging on cottage cheese and then I would fall right asleep.  So now, instead of the cottage cheese I’ve starting having a casein protein shake before I lay down.  Casein protein prevents your body from breaking down muscle while you sleep (very important).  If you’re hungry between meals the 2 best things to eat are whey protein or vegetables. 

Getting fit means constantly tweaking things.   Whether that’s diet or exercise you have to continually make changes.

July 25, 2010 Posted by | Diet and Exercise, Eating Low Carb, Exercise, Insanity, Nutrition, P90X, Products That Work, The Critic | , , , , , , , , , | Leave a comment

   

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