I do not know about you, but I am SO ready to turn over a new page into 2018. This Holiday season has been tough with very serious family illness. The good news is that my very dear family member appears to be on the mend and hopefully will be out of the hospital soon. What these past few weeks have taught me is there is never a “Good Time” and there may not be a “Next Time”.Health & Fitness: Do not WAIT to make changes. I am FIRED UP to help you make 2018 your healthiest year yet. Don’t wait, message or email me, and we can discuss what is the best option for you. I want to get to know you better and how BEST to help you. With my personal trainer experience, I can help tailor a program to best fit your needs.Life & Family: Tell people how much they mean to you NOW, that grudge you are holding, FORGIVE them (even if you do not actually talk to them, forgive in your heart – it is actually scientifically proven to improve YOUR health, and most of all FORGIVE yourself and BELIEVE in yourself. You can do ANYTHING you put your mind to. It may take a great deal of WORK but it will be WORTH IT.Do not make New Year Resolutions, Make New Year Determinations. What are you DETERMINED to DO this Year?I have a few things to help you out coming up.
5 Day Break Up With Sugar Free Group I have been eating WAY too many Holiday treat and I am definitely a STRESS eater. Maybe you also need a healthy jump start. Starts Jan 2nd and can join anytime this week.It is free, No requirements except No negativity. Join HERE.
Join My Exclusive 80 Day Obsession Group! Also, I am SUPER EXCITED to be in the 80 Day OBESSSION TEST GROUP! This group is EXCLUSIVE with Autumn Calabrese (the trainer) running it. You can be in it too. Just message me or email me to get details to be included.But you don’t have to wait, I run a private Facebook groups and Challenges (besides 80 Day Obsession, any program) in the Beachbody Challenger Tracker App. I would love to help you get set up for either one. Message or email me to talk about your health and fitness goals.
Oh, if you want to see me get really embarrassed, my cardiology technician surprised me in ICU on my birthday last week and had everyone sing to me.
Lets make 2018 the Year of Good Healthy Change! Please never hesitate to call, text (do tell me how you know me in you text) email or message me on Facebook.ALWAYS Here to HELP,
P.S. Coach Sneak Peak Group (get all the details about coaching with no obligation) starting Jan 8th. Full details on military (and veteran) discount can be found HERE.
IN THIS ISSUE:
Chalene Johnson’s 10 Tiny Changes for Big Weight Loss
Create SMART Goals to Stick to Your New Year’s Resolutions
Video: 80 Day Obsession: How Bad Do You Want This?
80 Day Obsession – Start Your Year Right!
Start by Getting a Little Obsessed
Getting Started With Shakeology
Is Shakeology a Meal Replacement Shake or a Protein Shake?
Recipe: Sweet Potato Bites
Recipe: Green Tea Ice Cream
Chalene Johnson’s 10 Tiny Changes for Big Weight Loss 1. Wait out your cravings
We all get hit by that “I really want to eat X” feeling every now and again. But before you put anything in your mouth, take a minute or two and ask yourself if you’re really hungry. Are you hungry or just bored? Try focusing on some other task or activity for a couple of minutes, and then see how you feel.2. W.D.I.W.M.?
When you really crave something unhealthy, answer this question: “What Do I Want More?” That piece of chocolate cake or a body I feel proud of? And on some occasions, it’s okay to pick the chocolate cake!3. Remember that no one’s perfect
Don’t allow one bad choice result in falling back into old habits. It happened, it’s over, move on. Take practical steps to move forward — like a non-gimmicky nutrition reset, getting back to your exercise program, and coming up with a strategy to prevent future slip-ups.4. Practice mindful eating
Make eating mindful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.5. See what you eat
And while you’re at it, eat your food off of a plate instead of straight out of a jar, bag, or box. (But don’t feel like you have to join the Clean Plate Club.) Eating your food from a plate will also help you see whether you’re eating a balanced meal in the proper proportions. Using Portion Fix containers is a great way to make sure your meals are on point.6. Don’t skip breakfast
Not all breakfasts are created equal. (We’re looking at you, fat stack of pancakes with syrup and whipped cream). Aim for a filling breakfast that has a healthy balance of carbs, protein, and fat. Starting your day off right can help you eat fewer total calories throughout the day.7. Eat more veggies
The majority of your plate should have veggies and/or fruit on it at both lunch and dinner. If you aren’t able to get fresh fruits and veggies where you are, frozen and canned versions can be just as good for you. Think vegetables are boring? Then try roasting your veggies to get that rich, caramelized flavor or experiment with unique recipes like miso-glazed acorn squash or cauliflower bread. (Get more healthy vegetable recipes here!)8. Eat more fruit
If you’ve got a raging sweet tooth, indulge it by eating naturally sweet fruit. You won’t even want to look at a cupcake once you feast your eyes (and your sweet tooth) on these Pinterest-perfect watermelon fruit “pizzas” or homemade ice creams.
9. Skip processed snack foods
Stop buying processed snack foods. They may be little, but they can still pack a wallop of empty calories, sugar, and ingredients that you can’t pronounce and don’t want in your body. Instead, meal prep your snacks – here are five simple snack box ideas that will pull you out of that mid-afternoon slump. Or try these delicious homemade energy bars.
10. Watch what you drink
Cut back on or cut out high-calorie drinks like soda (even the diet stuff), sweet tea, lemonade, and especially alcohol. People have lost weight by making just this one change. Don’t like plain water? Here are 10 amazing ways to turn the volume up on plain H20.
Yes, losing weight (and keeping it off) means making a fundamental lifestyle shift, but that doesn’t you have to do it all that same time or that those shifts have to be gigantic changes. You’ll be surprised how little changes here and there can add up to big steps.
Create SMART Goals to Stick to Your New Year’s Resolutions
If the new year rolls around and you’re ready to swear off alcohol, chocolate, and bread…for life, you’re not alone. It’s totally normal — and really exciting — to create health resolutions following the over-indulgent holiday season. It’s tough to stay motivated, an it is even harder when don’t have a clear plan to follow.This year, instead of giving up on your goals two weeks in, improve your chance for success with SMART Goals. Think about what you’d like to accomplish — whether it’s losing weight, eating more whole foods, consuming less sugar, cooking regularly, or starting a new exercise plan — then create two to three challenging, but achievable goals. The best goals pass the SMART test, meaning they’re Specific, Measurable, Attainable, Realistic, and Timely.“It’s important to create goals you can stick with, so start small. If your goal is too far out, it’s easy to lose momentum and procrastinate,” says Paige Benté, M.S., R.D., and Beachbody Nutrition Manager. Instead of committing to lose weight, a goal that’s well-intentioned but too broad, Benté suggests making a more specific goal to lose 10 pounds in five weeks.For every goal, write down several easy, actionable steps you can take each day, week, and month to achieve it. When you crush the original goal, sit down and assess what you need to do next to meet the next milestone on your weight-loss journey.
80 Day Obsession: How bad do you want this?
80 Day Obsession – Start Your Year Right!
Autumn Calabrese’s brand new workout program, 80 Day Obsession is designed to help you burn fat and get lean! The 80 Day Obsession workouts will be available to stream 1 per day starting January 15, with a new workout released Monday through Saturday. The meal plan will be available one week ahead of time on Beachbody on Demand so that you can meal prep before starting the workouts. Here’s what you can expect from this extreme home workout; if you’re looking for ordering options scroll to the bottom of this article.What is the 80 Day Obsession?
It’s an intense new workout and eating program designed for experienced exercisers to sculpt and tone your full body, available exclusively on Beachbody on Demand. These are 80 unique workouts, NO TWO WORKOUTS ARE THE SAME, that range from 45-60 minutes, 6-days a week. The diet is a professional calibrated macro-nutrition plan that tells you exactly what and when to eat. Autumn says, it’s all about “the right workouts in the right sequence plus a targeted approach to nutrition.”Workout Phases
In phase 1, you learn the moves and proper form using resistance bands and building up strength and consistency of good form. In phase 2, you’ll begin adding in compound moves like a hinge (similar to a deadlift) with a squat. You’ll also be adding more weights in this series, but you’ll still be using your body weight in certain workouts too. The final phase is the most intense. In phase 3, you’ll begin mixing in plyo moves to those compound exercises learned in phase 2. Each workout is unique, which keeps boredom at bay, challenges your body, and fights against plateaus.Equipment NeededFirst, you need Beachbody on Demand – 80 Day Obsession is only available on BOD. If you still don’t have the best deal in fitness, with hundreds of Beachbody workouts and exclusive programming, contact me for the best deal. You will also need Resistance Loops, a selection of light-to-heavy weights, a floor mat (this is optional but will take some of the impact off of your knees and joints), and Strength Slides.You can order the resistance loops and sliders from me by clicking on the links, and they are also available on Amazon.Nutrition & Meal Plan
Autumn’s attention to nutrition is one of the main reasons the 21 Day Fix did so well. She made the meal plan simple and effective, and people’s results were off the charts. Autumn takes the 80 Day Obsession nutrition plan a step further by incorporating when it’s the best time to eat certain foods; this is called timed nutrition. You’ll follow a simple approach to Time Nutrition using the portion fix containers to maximize muscle recovery and performance. You’ll be eating small meals 5-6 times a day, and you’ll never go beyond 3 hours without eating. Since the workouts are advanced, it’s also recommended to use the Beachbody Performance Supplements. Taking Energize before your workout will help you continue to push through your cardio and strength workouts. Recover after your workout helps to reduce muscle soreness and rebuild muscle. Then you can also incorporate Recharge before bed if you’re still feeling sore. While you can see results without these supplements, they can help your results, fuel your body and get through the workouts better and with less soreness.80 Day Obsession Challenge Packs Beachbody has created 12 (!) challenge pack options to save money and have the best success on this new program. Beachbody Challenge Packs are the complete package, offering total support for achieving health and fitness goals. The formula? Fitness + nutrition + support = success! Click the link to see all of the options, and save from $140 to $285, depending on which you choose! As always, I am here to help you meet your goals, so message me for help choosing a challenge pack or to sign up for my 80 Day Obesession Challenge Group!
Don’t Wait for 80 Day Obsession! Start by Getting A Little Obsessed What can you do until January 15th? Autumn released a 5 Day Program on Beachbody on Demand called A Little Obsessed. This is a standalone program that includes 30-minute workouts inspired by 80 Day Obsession and a meal plan. The meal plan will include the Time Nutrition aspect and outline how to prepare for your “Workout Block” meaning the foods and supplements eaten before and after your workouts. Check it out on Beachbody on Demand!
Getting Started with Shakeology
Is Shakeology a Meal Replacement Shake or a Protein Shake?
The biggest problem with Shakeology (that’s right, there’s actually a problem with Shakeology!) is that it’s really hard to classify. It’s not really a meal replacement — nor is it just a protein shake. So what is Shakeology?
By placing it in a category, you only limit how dynamic this shake is. So let’s break it down.
What Is Shakeology? Is It a Meal Replacement?
By itself, Shakeology does not replace a meal. That being said, it certainly can be part of a balanced meal when combined with healthy foods like berries and other fruit, nuts, seeds, and nut butters, avocados, various milks, or whatever else tickles your fancy.
Or what about drinking it before your meal? “Wait!” you say. “Won’t that ruin my appetite?”
It sure does — but in a good way! Shakeology is loaded with protein and provides fiber — both which help promote a feeling of satiety and curb appetite.
So drinking it before breakfast, lunch, or dinner is what’s referred to in clinical circles as “pre-loading,” or consuming a pre-meal snack to suppress hunger and decrease food intake.
In other words, Shakeology is not a meal replacement, but it could be considered a healthy way to tide you over, keep you from “pigging out,” and help you stay on course with your balanced, healthy diet. That said, it’s not just a plain old protein (and fiber) shake!
Is Shakeology a Protein Shake?
With 16 to 17 grams of globally harvested protein per glass, depending on your flavor, Shakeology comes in at roughly the same protein level as a serving of Greek yogurt (18 grams per 7 ounces) or tofu (16 grams in 7 ounces).
And it surpasses eggs, which check in at 12 grams for two. While it’s not as high as meat or fish, it still has enough protein for it to count as a red container in the Portion Fix Container system.
So, yes, Shakeology is a protein shake.
That said, regular protein drinks tend to focus almost exclusively on, well, protein. Therefore they have more protein grams at the expense of other nutrients.
This isn’t the case with Shakeology, given it includes a variety of nutrients, including carbs and fiber, phytonutrients, antioxidants, enzymes, pre- and probiotics, adaptogens, vitamins, and minerals. Shakeology is even low glycemic index-certified by an independent laboratory.
The combined effect does so much more than just provide amino acids. Shakeology works to benefit your overall health, helping to support healthy energy, curb cravings, and support your digestive health.
So while you can certainly drink Shakeology to add protein to your diet, you’re missing the big picture — and some of the prime benefits — by focusing exclusively on this one macronutrient.
So what do you call Shakeology? The marketing gurus at Beachbody have gone around in circles with that one for a while. “Your Daily Dose of Dense Nutrition”?
Sure, that’s a spot-on tagline, but given Shakeology’s diversity, it’s a hard product to pin down. So instead of spending all this energy coming up with a label, how about we do what we’re supposed to do with the stuff: Drink it, keep active, eat right, and get healthy.
Sweet potatoes are an easy side dish that taste great with almost any meal. Cutting them into bite-sized pieces before baking helps speed up the cooking time. Change the flavor to complement different main dishes by sprinkling with your favorite herbs or spices like oregano, rosemary, curry, or cinnamon. Yield: 2 servings
2 medium sweet potatoes, peeled, cut into bite-sized pieces
1 Tbsp. olive oil
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
Nonstick cooking spray
1. Preheat oven to 350° F.
2. Combine sweet potatoes and oil in a medium bowl; mix well.
3. Season with salt and pepper; mix well.
4. Layer sweet potatoes on a baking sheet lightly coated with spray.
5. Bake for 10 minutes; turn and bake for an additional 10 minutes, or until sweet potatoes are tender-crisp.
Green Tea Ice Cream
1 large ripe banana chopped
1/4 cup canned coconut milk
1 scoop Vanilla Vegan Shakeology
1 Tbsp. unsweetened matcha powderPlace banana in plastic bag and freeze for 4 hours, or until completely frozen.Place banana, coconut milk, Shakeology, and matcha in food processor or blender; cover. Blend until smooth. Serve immediately.Recipe Notes: Use full fat coconut milk for this recipe, as well as unsweetened, additive-free matcha powder.