Hi Team!Welcome to June! Happy Motivational Monday! What are some of your favorite quotes? I can’t believe summer is pretty much already here! It’s been a crazy month on clinics. I apologize for the lack of update and tip emails. I have literally slept at work and been working 7 days a week. I am actually writing this from work on Sunday as I finish up some paperwork. I made you a quick video: https://youtu.be/jHs6taGnn4M
With all that said, I have been able to stay on track with my workouts and nutrition and that comes down to habit. Shakeology is a godsend when crazy busy and on the go! Darin the creator of Shakeology discusses why it’s important to get in superfoods: check out the video here: https://youtu.be/S9VIyTNGuu4. I am on week 4 of Body Beast and love it! I can tell you my honest opinion of the NEW Performance Supplements (see below for more info or the video here https://youtu.be/VtjHVXO3f8I) coming out in July from my experience in the ELITE Coach Test Group.
I absolutely LOVE the ENERGIZE as my pre-workout. I feel I get a better workout, can push harder and longer and I do not feel jittery at all. It blends really well with water in just a shaker cup.
The RECOVER is super yummy. I am a chocolate girl so this makes me happy. Like I need another excuse to have chocolate besides my Shakeology! I use it right after my workout as it has even helped my appetite as well. I feel less sore, full and it is really really good.
The HYDRATE has been really nice to have on long hikes. The flavor is really good. You do need to mix it with the recommended amount of water to get the best taste and appropriate electrolytes. The other supplements you don’t need to worry about that. One of the coaches in the test group commented this “50 miles into the 100 and just PR’d my 50 mile time by 20 FREAKING MINS!!! I’d say the hydrate and energize are working…. 50 more miles to go.” So if you are a runner, biker, endurance athlete HYDRATE is definitely something you should look into. I plan to incoporate it more into my running and soccer if I can finally find a team here in Colorado to play with!
So, I was not a HUGE fan of the taste of RECHARGE initially, but the more I take it the more I like it. Other coaches in the test group have made it like pudding more than a shake by adding cinnamon and almond milk (just enough to get pudding consistency). Another coach, commented, “I didn’t have any almond milk but tonight mixed my Recharge (yes I still have a few servings left) with water, 1 teaspoon of natural peanut butter and 3 ice cubes. IT WAS FABULOUS!!!!! I mean like INSANE, not sure why I haven’t tried it like this before. So, THANKS so much for sharing!!!!”
I can tell you that I have slept better, felt so much less sore and so much more refreshed each morning when taking the Recharge. Brian has been taking it too (yes, I share, maybe a little begrundely) and it has really helped him recover faster as well. I would take it even if it tasted horrible for the results if has given me!
Don’t just take my word about it! Another Test Group Coach, commented “I don’t know about that, all I know is I haven’t used the Recover or the Recharge for 3 days while doing the 3 Day Refresh, and I’m sore from my Body Beast workouts for the first time in 4 weeks.”
So, I hope this helps give you my perspective on the new supplements. Feel free to message/email me with any specific questions. Here are a few results from the Test Group with a picture from one my hikes and a recent FB post using the supplements. Friend me on Facebook at www.facebook.com/christina.bove.
Here are a few quick tips on how to stay motivated!
5 Ways to Stay Motivated to Exercise Consistently
1. Change your how you THINK about Exercise
Instead of thinking of yourself as an out of shape coach potato, start thinking of yourself as an athlete. Shift your thinking from couch potato mentality to thinking like an athlete. This is not as hard as you think.
2. Set Goals
Set Goals and more importantly write them down. A goal is just a dream until it is written down. It is also important to make these goals SMART Goals. This means Specific, Measurable, Attainable, Realistic & Timely.
3. Schedule a regular workout time
There is usually a time of the day that works best for people. Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. For me it is before work. I have a long commute to work & by the time I battle with Houston traffic in the evening I am not very motivated to work out. I recommend sitting down with your weekly schedule and try to build in an hour each day to be good to your body.
4. Make it fun and have variety
You are certainly not going to stick with a workout routine consistently if it is not fun. Also by nature, humans need change and variety to stay motivated. hard. Make it a point to do both.
5. Reach out to others for support
This is my favorite tip and often the most overlooked. We tend to think we can do it alone and many have trouble asking for help. Yet in order to stick to a fitness program, we need buy-in and encouragement from other people. Be sure to be a part of our fun accountability group online: https://www.facebook.com/groups/AchieveHealth/
To sum it up, start thinking of yourself as an athlete, and not a spectator. Set a goal, enlist a friend, mark it on your calendar and have some fun. You’ll be setting yourself up for a lifetime of better health, more happiness, and more energy for everything else in your life. I hope these quick tips help.
We have a few fun things going on this month.
****WIN CIZE FREE!!!****
I will get an advanced Copy of CIZE at Coach Summit in July. Want to get it FREE? Anyone that orders a Challenge Pack this month will get be entered to win a FREE COPY! Contact me for details or if you order, I will email you to get you info so you can get entered into the drawing!
June Premier Challenge Group is starting!! This will be packed with support & motivation from me & my team of coaches along with weekly prizes. It just requires that you get a Beachbody program of your choice & Shakeology. Any Challenge Pack gets you in. Email me for more details.
I wish you Health & Happiness! Always here to HELP!
21 Day Fix is the fitness and nutrition program to help you lose up to 15 pounds in 21 days. Each workout is approximately 30 minutes a day, 7 days a week. The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control – no weighing, measuring or counting calories, carbs or points. If it fits in the container, you can eat it and you’ll lose weight. When eaten in the right quantities, there are no foods that are off limits.
Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves. The test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program.
Need that extra “kick” to get you started on the road to your fitness success?
Try the 21 Day Fix Kickstart Challenge Pack.Only $180
You get everything that’s included in the 21 Day Fix Challenge Pack PLUS the 3-Day Refresh. The 3-Day Refresh alone is valued at $69.95.
If you’re looking to lose a few pounds quickly and/or to look and feel better in just 3 days you can use the 3-Day Refresh. The program is for those who have “fallen off the wagon” with their nutrition and want to get back on; anyone wanting to kick start clean eating habits for the first time; or anyone just wanting to prepare for a big event, milestone, or trip and look his or her best. The program is also for people seeking to undo the “damage” of a recent binge. Overall, this product is for anyone who wants to lose weight quickly, feel lighter, feel cleaner, improve digestion, feel healthier, curb cravings for junk food, or improve mental clarity.
21 Day Fix creator Autumn Calabrese takes her simple color-coded container system for measuring perfect portions and applies it to 101 of her favorite family recipes to give you Fixate, a delicious approach to healthy weight loss. So you’re not just eating tasty, healthy foods-you’re eating just the right amount. Each Fixate recipe lists color-coded container equivalents and nutrition facts, so you can use Autumn’s system for measuring portions and make sure your nutrition is on track when you begin 21 Day Fix, 21 Fix EXTREME, or any other fitness program.
Plus, Fixate includes Paleo, gluten-free, vegan, and vegetarian recipes along with Autumn’s personal tips for preparing meals quickly upgrading leftovers, and stocking your kitchen with absolute must-haves. Everything to help you get started in the kitchen, so you can finish strong during your workout.
1. One bad sunburn in childhood raises your skin cancer risk.
True: Kids are at high risk in the sun because it’s easier for them to get sunburned. A baby’s skin can burn in less than 10 minutes. Kids also tend to spend a lot of time outside and don’t put sunscreen on themselves. Keep babies younger than 6 months out of the sun and protected by hats and clothes. Their thin skin is too young for suncscreen.
2. People with darker skin can’t get sunburns or skin cancer.
True/False False: Everybody can burn. People of color are often diagnosed with skin cancer at later stages because of a myth that only those with lighter skin can develop it.
3. Skin cancer only grows on places that have been exposed to the sun.
True/False False: Skin cancers can grow anywhere on the body. There is a strong link between sun exposure and the two most common non-melanoma skin cancers, basal cell carcinoma and squamous cell carcinoma. These mostly grow on the face, ears, and hands.
4. What’s so bad about indoor tanning early in life? a. You become SPF- resistant
b. Higher risk of skin cancer
c. It’s harder to tan over time Higher risk of skin cancer: The risk of melanoma is a huge 75% higher in people who started to use tanning beds before age 25. Tanning salons use both UVA and UVB rays-the same as the sun. Any kind of tan is damaged skin. That speeds skin aging, as well as raising the risk of cancer.
5. A base tan can help protect your skin from the sun. True/False False: There’s no such thing as a safe tan. If you spend any time in the sun, you expose your skin to damaging UV rays. Tanned skin is damaged skin. It raises your risk for skin cancer and speeds up your skin’s aging process.
6. Makeup can help protect your skin from the sun. True/False True: Look for moisturizers, eye creams, foundations, and lipsticks that have SPF. Powder can help keep them in place. Skip shiny, high-gloss lipsticks, which can attract UV rays to your lips. If you want the wet look, apply a colored lipstick first, and then top with gloss.
7. Window glass protects your skin from all harmful UV rays. True/False False: UVB rays can’t get through glass, but UVA rays can. That’s why you should use a broad-spectrum, water-resistant sunscreen with an SPF of at least 30 every day, even when you’re going to be inside.
8. Which offers the best protection from the sun? a. A baseball cap
b. A hat with a large brim
c. They’re both the same While ball caps cover your head, where most skin cancers grow, they leave your cheeks, chin, and other areas exposed. Better: a hat with a brim at least 3 inches wide. It’s best if the brim angles downward.
9. Dark clothes protect you from the sun better than light ones. True/False True: UV rays tend to pass through lighter-colored fabrics more easily. To block the most, wear deep blue and black or bright solids like orange and red. Tight weaves offer more protection than loose ones. If you can see light through the fabric when you hold it up, the sun’s damaging rays can hit your skin. Some clothes have UPF (UV protection factor) ratings: the higher the better.
10. Dark sunglasses block more UV rays than light lenses. True/False False: Both can do the job. Look for labels that say “Meets ANSI UV Requirements” or “UV absorption up to 400 nm.” That means the glasses will block 99% of UV rays, compared with about 70% for most cosmetic glasses.
11. Which drugs can make you burn more easily in the sun? a. Birth control pills
c. Thiazide diuretics
d. All of the above All of the above: Like naproxen, other pain relievers can also make you more sun-sensitive. So can tricyclic antidepressants, sulfonylureas for diabetes, or tetracycline, sulfa drugs, and many other antibiotics. When you get a new prescription, ask your doctor if it can make you more sun-sensitive. And ask about any current drugs before you head on a sunny vacation.
12. Melanoma-the most deadly skin cancer-most often occurs where? a. Nose and ears
b. Arms and hands
c. Neck and chest
d. Back and legs Back and legs: Most skin cancers strike the most exposed parts of the body, such as the face, ears, neck, forearms, and hands. Melanoma is different. It’s often seen on the upper back for men and the lower legs and upper back for women. That’s why it’s important to wear sunscreen all over your body.
What makes Shakeology different?
1. It’s the WHOLE package.
For starters, Shakeology’s ingredients are derived from whole-food sources. All too often, the “magical ingredients” in other shakes have been isolated from their enzymes and phytonutrients. And when that isolation occurs, those magical ingredients are no longer effective when consumed.
Another huge thing Shakeology has going for it is the synergistic benefits between its ingredients. Shakeology is specially formulated so all of its ingredients work together like a symphony. And this harmonious combination is so effective that many people report health and digestive improvements within the very first week. Not only have many of our customers quickly dropped a few pounds, their regularity improved, their energy increased, and their junk-food cravings fell by the wayside!
3. Better than the sum of its parts.
Another big difference between Shakeology and other shakes is that while the competition usually points to one or two individual ingredients then builds a story around those superfood attributes, all of Shakeology’s specially selected ingredients work together like the Dream Team. While each and every ingredient in Shakeology has a strength of its own, when partnered with the right supporting ingredient, they form a bond that’s undeniably stronger than when they stand on their own.
4. Look at the protein source.
One very important thing to be aware of when shake-shopping is the Whey Protein source, because “Whey Protein Isolates” and “Whey Protein Concentrates” are extremely different. Whey Protein Isolate (WPI)—which is the protein source used in Shakeology—is a more pure form of protein that contains 87% to 95% protein and almost no fat or lactose. On the other hand, Whey Protein Concentrate (WPC) is only 34% to 80% protein. And even though a WPC label can legally say “100% Whey Protein Concentrate,” technically that means there is only 34% protein content in that shake.** So if it’s a high level of protein that you’re after, Whey Protein Isolate is the winner. And with that being said, not only is Shakeology’s protein source Whey Protein Isolate, it’s also loaded with digestive enzymes as well as lactase, the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid.
5. We keep a hawkeye on all our vendors.
To ensure that every batch of Shakeology is of the utmost quality, we analyze the source of every single shipment that shows up at our manufacturer. If we discover that the manufacturer is cutting corners, or that there are any quality or safety concerns (allergens), or shelf-life issues, we tell them to find another source, or else we’ll take our business elsewhere—no matter how inconvenient it is for us. This is the kind of scrutiny that other companies simply don’t give their products.
6. The not-so-sweet truth about sugar content.
Even though a lot of other protein shakes only have 1 gram of sugar documented in their Nutritional Facts, this is because they’re loaded with artificial chemical sweeteners (check the label for sucralose, aspartame, or sugar alcohols). But we refuse to sweeten our shakes with something so detrimental to the body. Shakeology’s small amount of sugar only comes from natural sources, which can easily be processed by the body. Plus, Shakeology has been tested and certified by an independent lab to have a Low Glycemic Index (GI) of between 14 and 29 (depending on the flavor).*** This is lower than most fruits (an apple has a GI of 39, and a ripe banana has a GI of 62).†
7. Watch out for the competitors’ hidden cost.
While other shakes might not cost as much as Shakeology at first glance, because they’re not as nutritious as Shakeology, the companies might recommend that you buy a separate vitamin and mineral pack that could run an extra $150 per month! If you want chocolate flavoring, then you might be out another $25 per month for a separate flavor packet. And if you want metabolism-boosting effects and appetite control, you might have to buy two additional products at $50 each. Once you add it all up, most other shakes are hardly a good deal.
8. Nutrition simplified.
When you break down all the healthy stuff you get with Shakeology, alongside all the non-healthy stuff you don’t, Shakeology is an incredible deal. So not only do you get what you pay for with Shakeology, because it tastes so amazing, is so healthy, and the attention to every detail is so complete, you actually get way more than you pay for. Besides, it’s your body and your life—and aren’t you worth the very best of the best? We think so—and that’s the Shakeology difference.
GET EXTREME RESULTS WITH THE 21 DAY FIX EXTREME WORKOUT
Challenge Pack now on sale for only $140!!
21 Day Fix EXTREME is ideal for those with a dramatic short-term weight loss deadline–such as an upcoming vacation, photo shoot, or other big event. It’s an excellent next step for 21 Day Fix graduates ready for a new challenge or graduates of other extreme programs like P90X, Insanity, and FOCUS T25. Fix EXTREME is also great for those who don’t have much weight to lose, but want to get shredded and see abs; those with a “no BS” attitude toward workouts and nutrition; or anyone who doesn’t want to count calories, weigh their food, or follow complicated recipes.
What’s the difference between 21 Day Fix and 21 Day Fix Extreme?
21 Day Fix EXTREME takes the proven fitness and nutrition approach of the original to the next level with cleaner eating and more challenging workouts. Fix EXTREME still uses simple boot camp style workouts for 30 minutes a day, 7 days a week, but at much higher intensity: most moves are weighted; breaks are shorter; there are more options to add intensity; and even the modified moves are more challenging. Fix EXTREME’s nutrition plan still uses simple portion control, but this time the eating is 100% clean: treats like wine or chocolate are no longer allowed; many less nutritious food options have been removed; there are new clean recipes; and Autumn’s personal “Countdown to Competition” plan, designed to get anyone in competition-level shape in just 21 days, is a new option. Both programs are based on easy-to-follow workout moves and simple portion control.
Get fit and have fun with this new dance fitness program by Shaun TCIZECOMING JULY 20TH
Get into great shape at home with Shaun T’s latest dance fitness program. The four-week program is so much fun while you learn to dance you won’t even realize you are getting a great cardio workout. CIZE truly is “The end of exercize.”In each routine, Shaun breaks down the moves step-by-step, and builds them into a full dance sequence in just 35-40 minutes. So, while you are mastering the dance moves, you’ll also be burning fat and calories. And it’s all choreographed to the latest pop music to keep you energized and moving, so you’ll get a great workout while learning the kinds of dance moves you see in music videos and on dance shows. Stick with Shaun T and you’ll be dancing from Day One!
Beachbody Performance is a breakthrough addition to the Beachbody nutrition catalogue. Designed by Harvard-trained scientists and rooted in cutting-edge exercise physiology and performance nutrition research, this premium supplement system offers a way to supercharge your performance—and your results—safely and effectively.
The system has four powder drinks formulated with key ingredients scientifically shown to be effective.
BEACHBODY PERFORMANCE ENERGIZE PRE-WORKOUT (Lemon Spark Flavor) – Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.
BEACHBODY PERFORMANCE HYDRATE DURING-WORKOUT (Citrus Cooler Flavor) – Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.
PLUS: BEACHBODY PERFORMANCE CREATINE – This add-on has no flavor and mixes well with the Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.
8 Summer Steps for Healthy LivingImprove your health with steps so simple you’ll barely notice the effort.
By Kathleen Doheny
Reviewed by Louise Chang, MD
In the warmer, longer, lazier days of summer, the living may not be easy, but your life probably feels less chaotic. Even adults tend to adopt a “school’s out!” attitude in summer. That’s why this is a perfect time to improve your health in a fashion so seasonally laid back you’ll barely notice the effort.
To get you started, WebMD went to eight health experts in fields such as diet, fitness, stress, vision, and oral health. We asked them this: If you could only suggest one simple change this season to boost personal health, what would it be? Here are their top eight tips.
1. Give Your Diet a Berry Boost
If you do one thing this summer to improve your diet, have a cup of mixed fresh berries — blackberries, blueberries, or strawberries — every day. They’ll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich.
A big bonus: Berries are also tops in fiber, which helps keep cholesterol low and may even help prevent some cancers.
2. Get Dirty — and Stress Less
To improve your stress level, plant a small garden, cultivate a flower box, or if space is really limited, plant a few flower pots — indoors or out.
Just putting your hands in soil is “grounding.” And when life feels like you’re moving so fast your feet are barely touching the stuff, being mentally grounded can help relieve physical and mental stress.
3. Floss Daily
You know you need to, now it’s time to start: floss every single day. Do it at the beach (in a secluded spot), while reading on your patio, or when watching TV — and the task will breeze by.
Flossing reduces oral bacteria, which improves overall body health, and if oral bacteria is low, your body has more resources to fight bacteria elsewhere. Floss daily and you’re doing better than at least 85% of people.
4. Get Outside to Exercise
Pick one outdoor activity — going on a hike, taking a nature walk, playing games such as tag with your kids, cycling, roller blading, or swimming — to shed that cooped-up feeling of gym workouts.
And remember, the family that plays together not only gets fit together — it’s also a great way to create bonding time.
5. Be Good to Your Eyes
To protect your vision at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.
And when playing sports or doing tasks such as mowing the lawn, wear protective eyewear. Ask your eye doctor about the best type; some are sport-specific.
6. Vacation Time!
Improve your heart health: take advantage of summer’s slower schedule by using your vacation time to unwind.
Vacations have multiple benefits: They can help lower your blood pressure, heart rate, and stress hormones such as cortisol, which contributes to a widening waist and an increased risk of heart disease.
7. Alcohol: Go Lite
Summer’s a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage (unless you are pregnant or should not drink for health or other reasons).
A sangria (table wine diluted with juice), a cold beer, or a wine spritzer are all refreshing but light. In moderation — defined as one to two drinks daily — alcohol can protect against heart disease.
8. Sleep Well
Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime.
It’s also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.
There they are: Eight super simple ways to boost your health this summer. Try one or try them all. They’re so easy you won’t even know they’re — shhhh — good for you.
1 serving Tropical Strawberry Shakeology 1 cup coconut water ½ cup unsweetened pineapple chunks ½ tsp. coconut extract
For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Enjoy!