Motivation Regeneration!

“People often say that motivation doesn’t last. Well, neither does bathing; that’s why we recommend it daily.” Zig Ziglar.

Have you lost your motivation? Stalled out? Stopped moving completely? Let’s face it; sometimes it is just hard to stay motivated.  It doesn’t mean that it’s a lost cause. Regardless of where you are, how close to your goals you’ve gotten or how far away you are – you can start, or restart on your path to success now.

For me, it takes daily reminders to maintain motivation and forward momentum.  What works for you?  Here are some things that work for me in keeping the right mindset and staying motivated, so I wanted to share them with you and encourage you to keep focused on your goals, stay motivated and keep moving forward.

    
• First, think positive! When a negative thought sneaks in,  squash it right off the bat. So much of reaching and achieving our goals  is mental, we’ve got to control our thoughts and believe in ourselves!  Believe in yourself, tell yourself you can do this!
    
• Write down your goals, with dates as to when you’d like to  accomplish them. Then, break them down into smaller steps & mini  goals you plan to do each day to reach them.
    
• Write down your ‘Why’. Why do you want to get healthy, lose  weight, or get a new job? Identifying and stating your ‘why’ will help  you focus to accomplish your goal.
    
• Keep a daily journal, or to-do list to track what you need to do and what you accomplished.
    
• Make it public! Putting your goals ‘out there’ for the world to  see will keep you accountable. Find a success partner that will check in  with you and hold you responsible.
    
• Find an inspirational story, picture, something that helps you  envision what you want and post it somewhere you will see it many times a  day to remind yourself.
    
• When you don’t feel like doing your daily to-do’s to meet your goal, revisit your ‘why’ and just do it.
    
• Reward yourself for accomplishments along the way. A new outfit, a  massage, tickets to the game or whatever; you need to recognize and  reward small accomplishments as well.

Though 4 months of 2011 are gone, it’s not too late to really get crushing our goals! It’s a new day, let’s re-evaluate, re-focus, and GO!  What gets you motivated and keeps you going? I’d love to hear them as well as where you are with your goals!

TOP FIVE Things NOT to do at the Gym

1) Being on your Cell phone!

Leave it in your locker! If you are chatting while on your cardio equipment- guess what- you aren't working very hard then as well as annoying people around you. One of my biggest pet peeves is people texting or calling during a group exercise class. If you are waiting for an emergency call, maybe take the day off from the gym

 

2) Being an Equipment Hog

Many gym's have time limits on cardio equipment, especially during peak hours! Cross train then! Jump on another machine or train off hours.

Weight Equipment- oh boy- should we go there? Did your parents ever teach you about sharing? Rest OFF the equipment- maybe stretch a little while your neighbor does a set

 

3) P-U!! Scenting it up!

Gag me with Vanilla lotion! Or Hugo Boss! Or should we say Everything Garlic Bagel- yuck!

 

4) My Sweat is your sweat!

Clean your equipment after you are done- period! That is just nasty! Did you ever see that Seinfeld episode? Just like you shouldn't pee in the shower, you shouldn't leave your sweat dripping all over the equipment.

 

5) Blah blah blah!

Some people go to the gym to ---work out. yes, it is a social atmosphere, but be careful you are not the blabber mouth. It's cool to chat- but you should watch for signs of you are annoying---like following around someone from machine to machine.

 

Feel free to comment below on some of your TOP no-no's when at the gym

Tips in Finding Your TRUE Passion

According to a survey, about 75% of the population do not know what their true passion is. Clearly, almost everyone seems to not be doing what they were meant to do. Surprising because doing what we really love is absolutely necessary if we want to be fully happy. Finding your TRUE passion isn’t as simple as it seems. For some people, yes! It comes naturally! But for most, you have to ask yourself some questions to figure out what you were born to do. Some tips and question to help you decide what is your driving force:



What puts a smile on your face and makes you HAPPY?

Is there a particular event, a particular topic that makes your whole face just lighten up? Whatever it is that makes you smile, and makes you happy whenever you encounter it, this is a sign of something you are passionate about. Think about something that you do or that perhaps you used to do that brings joy to your heart and time doesn't matter when you are doing it.

What comes EASY for you?

Usually, what we find easy for us to do, will be related to what we are passionate about. It’s very hard to hate something that is very easy for us! Open your mind up to the POSSIBLE! Careful not to think that anything is off limits or silly. Careers are born because of a passionate spark. Many people have become successful and even famous on "silly" passions, like Skateboarding, cartoon drawing, product development etc..

What gets your CREATIVITY flowing?

Think about something in your life where you seem to always expand its horizon, always coming up with new, fun, and exciting ideas relating to that subject. Whatever makes you creative, is probably something that you are very passionate about.

What would you do for FREE?

Typically, we are focused on the dollar. That's just society and that’s the game we have to play. The problem is, this leads many people to seek making money first, instead of what makes them happy. I truly believe that if you follow what you are passionate about without thinking about if it will make you rich or not, you will end up being successful. Doing what you have a passion for brings out your best, and this leads to greatness. So think about something that you would just love to do, even if you were not getting paid. Think about something that you look forward to do, something that you wish you could do all the time.

What do you like to TALK about?

Is there a topic of conversation that you just naturally gravitate towards? It's effortless and thoughtless sometimes? Where do you feel you have a great desire for knowledge and spend time or a second glance when you read something about it? If you have to choose to speak on one topic and it was the "National Address"- what would that be! Your 5 mins to go! What makes your eyes brighten up, and changes your entire behavior. You may not know yourself, but ask a friend what they think the answer is for you on this topic.

What makes you UNAFRAID of failure?

When we do what we are passionate about, we have total confidence in our abilities. This makes us not worry about failing, because in our mind, how can we fail when we do what we love?

What would you REGRET not having tried?

We all have these dreams, and somehow, life pushes us in another direction, and next thing we know, we are far from those dreams we used to have. If you were at the end of your life, what would you regret not having pursued? What would you have liked to do, that you didn’t get a chance to?

The Importance of Pre-Biotics and Pro-Biotics in your diet

Did you know that as we age, the beneficial bacteria (a.k.a "good bacteria") in our body declines?

.

Eventually, the "friendly bacteria" just naturally ages and loses their "life" or vitality

So what happens and why does it decline?.

* If you eat too fast!
* If you eat too many processed foods that are void of digestive enzymes
* Ingesting NSAIDS like Advil, Motrin, Midol too frequently can be destructive to the intestinal wall.
* Eating all MEAT (other than organic)! As they are loaded with antibiotics which destroy all good bacteria in your intestinal tract.
* Having a diet high in fats and meats as they take a lot longer to break down, which promotes the groeth of harmful bacteria
* Being constipated
* Cigarettes, Alcohol and stress
* Being on Antibiotics

.



So what are Prebiotics & Probiotics:

Prebiotics and probiotics can restore the balance of bacteria in your digestive tract.

.

Probiotics are beneficial bacteria that can be found in various foods. When you eat probiotics, you will add these healthy bacteria to your intestinal tract.

.

Prebiotics are non-digestible foods that make their way through our digestive system and help good bacteria grow and flourish. Prebiotics keep beneficial bacteria healthy.



.

Supplements:

Probiotics are widely available as supplements. However, not all probiotic supplements are created equal. The prebiotics may be taken as a supplement or may be added to your health foods.

.

Personally, I use Shakeology, Available only through Beachbody coaches. This satisfies the complete nutritional needs in vitamins, fruits & veggies, as well as prebiotics and probiotics. Just have one shake in place of one of your meals a day, you will see marked improvement in just 1 week. To learn more about Shakeology visit http://www.thetotalshake.com/

.

Many researchers believe declining levels of bifidobacteria in the large intestine actually mark the eventual onset of chronic degenerative disease.

.

Tip for starting with adding prebiotics and probiotics to your diet: start slowly. When you first start using a probiotic supplement, there is a chance that you will experience a die-off of bad bacteria in your intestinal tract. This can lead to gas, stomach rumblings and cramping for up to three weeks. Additionally, try eating less processed foods and eat more raw foods to avoid killing naturally occurring digestive enzymes.

Earning a living...And really LIVING!

I'm in the blue crop top and black pants doing Turbo Kick round 44 Turbo with Chalene Johnson, famous fitness celebrity and owner of Powder Blue Productions.

This is what I do for a living! Crazy, right? I teach group exercise, I'm a presenter, but where my bills get paid is from this home business with Beachbody!

I earned this award trip for a 8 day cruise with Team Beachbody. Trapped at sea, with no communication on email, phone, text- nothing! BUT, my business still pulled in over $20,000 that week. I had a blast hanging with friends, my 2 kids and husband, and training with the trainers like Chalene and Shaun T of Insanity and Hip Hop Abs.

These work outs can be done as "at home workouts" or you can take the LIVE trainings to get trained to teach in a group exercise setting. The three formats from Powder Blue Productions http://www.turbokick.com are Turbo Kick, PiYo, and Hip Hop Hustle. Many of the people featured in this video and the upcoming videos have been stars already in work outs such as Turbo Jam, Chalean Extreme, Turbo Fire, Hip Hop Hustle, PiYo, and Turbo Kick. You will see some familiar faces such as: Jenelle Summers, Mindy Lawhorne, Monica Gray, Christine Dwyer, and more!

Work, Home & Life Balance

Is your life off balance? Too much on your plate? (No, we’re not talking food here!) Too much to do and not enough time? And definitely not enough time to chill out and relax?



Don’t worry ~ you’re not alone.

Being a good spouse, parent and professional takes time, energy and patience.

Managing our responsibilities well requires making conscious choices, setting realistic expectations and handling our time and resources wisely — without neglecting our own health and relaxation needs.

But it is possible; we can maintain a stable and nurturing home environment while pursuing a career.

How?

Get up early: Yes, we need our sleep, but that quiet time for ourselves each morning can make a big difference in the day. And hey, if you get up an hour early for one year, you will have created about 10 additional weeks of time.

Manage your time well: Don’t procrastinate, or allow yourself to get distracted. Make your to-do list every day and get it done. Take care of things with the 4 D Rule – Do it, Delegate it, Defer it or Delete it.

Look into all your options: If you work outside the home, can you talk to your employer about flex hours? Is it time to look for a less demanding job? Or can you work from home?

Share the load: Whether it’s having your spouse help with managing the bills or running the kids around, or having the kids helping with housework ~ communicate with your family about needing them to pitch in. Everyone working together as a team eases the strain and also builds stronger relationships.

Don’t sweat the small stuff: You can’t do it all right now, it doesn’t all need to be done right now. Learn what can wait, and what can’t. Mopping the floor can. Going to watch your kids’ game can’t.

Designate Family Fun times: Whether it’s a day at a park, bike rides, family board game night, camping in the backyard or planting flowers together – we should schedule these things in our weekly schedules just like we do for work, and appointments and make sure we show up!

Plan Chill time: Really – I know it seems bad when you have to actually schedule yourself some down time, but it is what it is. For many of us that are on the go non-stop, if we don’t plan it, it won’t happen. So yeah, you deserve a little ‘me time’, whatever that may mean for you. Step away from the computer, shut the phone off and enjoy an hour in a hot bath with a book, a bike ride, window shopping at the mall, shooting hoops with some buddies, fishing, whatever clears your mind. Plan some ‘me time’ on a regular basis and do it. Your children, spouse & career all need you to be rejuvenated. Oh and most importantly - You deserve it.

Does your workspace work for You?

Especially for those of us who work from home, it is imperative to have an effective, functional workspace to maximize productivity. So how do you make that happen?

Think, plan and then act. What do you use most? What do you rarely every touch? How is most of your work day spent? What do you need right at your fingertips? What can go into the cabinets or storage that is a little more out of reach but you know where it is when you need it? Can you set up a space for your desk and computer work, a reading corner or anything else to segregate tasks and organize? To make this happen, if you need to invest in a good desk, filing cabinet, bookcase, wall shelving, a bulletin/whiteboard, desk caddy, and stackable trays, a garbage bin, paper shredder, and a good chair – do it. You and your business are worth it.



Keep it Neat! An unorganized or cluttered workspace degrades productivity, and increases tension and frustration as well. So now that you’ve determined what you use most often, sometimes, and rarely – get rid of the clutter. Trash what you don’t need, and file away papers and files that do not need to be all over the desk. Do not mix personal space with your professional workspace. Sure, have a photo of the family hanging on the wall, but other than that - no personal items that will distract your attention from your work. So yeah, leave the hair brush, nail file and tinker toys in the other room!

Less is More! Arrange the tools that you need daily to be right within reach. Your computer and monitor positioned ergonomically correct, your to-do list, a couple of pens (you don’t need 75!), 1 notebook, the telephone, video recorder and microphone if you do recordings and these types of items within your reach and in the same place every day. Over by the printer you keep printing supplies such as paper, labels and ink.

Light the Way! Natural light brings energy into your space and also makes the best lighting for videos so if your office space is near, or can be near a window – let the sun shine in! No fluorescent lighting allowed! It’s too harsh, and straining on the eyes. To reduce eye strain, have soft lighting over your reading area, over the computer, and behind you so that there's no reflection off the computer monitor.

Add Your Touch! Add some fresh plants, a waterfall, or some music to make your work atmosphere as positive, effective, inspirational yet comfortable as possible. Your workspace needs to help create your productivity, not distract from it. Make it work for you!

Eat Clean? What's that Mean?!

What do you mean eat clean ~ wash my food real good? Ok, so surely everyone has heard about eating clean. So what is it? Hype? Real Deal? And is it possible?

There is no fitness goal which you can achieve without first cleaning up your diet. Changing your diet is one of the biggest challenges when faced with improving your health. A majority of people are used to eating highly processed foods on a regular basis and breaking away from that can be difficult. The good news is, it isn't impossible and once you make it a habit to eat clean, it becomes a part of your life.

In a nutshell, eating clean is eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates and staying away from the junk that typically makes up the Standard American Diet (S.A.D)! These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary.

An easy way to remember if a food is clean is: "if man made it, don't eat it.

Basically – to follow a clean diet someone:

* Eliminates refined sugar

* Cooks healthy meals

* Packs healthy meals

* Makes healthy choices when dining out

* Drinks a lot of water

* Eats 5-6 small meals per day

* Eliminates alcoholic beverages (or significantly limits it)

* Always eats breakfast

Really, it is not impossible, it doesn’t have to be super difficult and it can make a HUGE difference in your health and life! When you get rid of the junk, and replace it with whole, natural foods, your body will thank you. There are even some great recipes on the Team Beachbody message boards to give you ideas.

http://teambeachbody.com/connect/message-boards/-/message_boards/message/71170093

Eating healthy on the Go!

Yeah, airport security, traffic jams or crabby kids are tough when you’re traveling but so is eating healthy on the go!
Whether you’re on the go at work, running errands all day, heading out for a long weekend or leaving for vacation – taking some time to plan for nutrition is as important as everything else!

One of the easiest ways – BYOF! Bring your own food! Plan ahead, and pack plenty of easy to grab, healthy snacks. Throw some nuts, seeds, even a plain yogurt, fruit and water in the bag before you head out. Pack a healthy sandwich with whole wheat bread, Carrot or celery sticks, whole wheat crackers, grab some healthy protein bars and even but some healthy cereal in baggies to munch on. Don't forget your water!

If you stop at a restaurant, or are at a hotel, be picky! Don’t just order off the menu – tell them you want all egg whites, whole wheat bread and light salad dressing – or even bring your own dressing to be safe! If you’re in a hurry, even the ‘fast food’ chains have healthier options – subway has lighter options in subs, and if you must hit a McDonald’s or Burger King – try a grilled chicken sandwich, hold the mayo and a get it with a side salad.

Always drink plenty of water and get up and walk whenever you can when you’re on the go to get the blood pumping! You can stay on track, if you put your mind to it, and have a plan!

Nutrition...For your Skin?

WAIT! Before you buy another skin cream for wrinkles, acne, psoriasis or any skin condition – head to the grocery store first! We know the importance of eating well to keep us healthy and manage our weight. But did you know that how you eat also controls how our skin looks and feels?

Proper nutrition affects your mood, attitude, your health and your whole body from the inside out! They say our skin is the fingerprint of what is going on inside of our bodies and all skin conditions are the manifestations of your body's nutritional needs.

So what’s the secret? Nothing extraordinary or exotic, so don’t worry.

Just simple food switches can have a profound effect on your skin, as well as your overall health!

Trash the simple white refined carbohydrates! White bread, pasta, rice, potatoes and sweets cause our insulin levels to spike, which is obviously poor for weight management but researchers speculate that this sets off a series of reactions that leads to breakouts and poor skin health. So just reach for moderate amounts of complex carbs instead like whole-grain bread, brown rice, and whole-wheat pasta as they're digested more slowly and don't lead to that skin-sabotaging insulin spike.

Seafood saves the skin! We need essential fatty acids (EFAs) like omega-3 and omega-6, and they reduce inflammation in the body. Inflammation causes cells to clog pores, bring on acne and leads t wrinkles later on. Fish like salmon, mackerel, and tuna are packed with EFAs. And if you’re not big on seafood, try almonds, hazelnuts, and flaxseed to get your EFA fix.

Oh Olive Oil! Yeah, I know, we stay away from it to keep our waistline trim. But, if we don’t get enough of the good fats, our skin suffers along with our diet. Your skin can’t lubricate itself and your body may not absorb enough vitamin A, which your skin needs to prevent premature aging if you're getting fewer than 20 grams of fat a day (about 2 tablespoons of oil).

Also, to help minimize inflammation and facilitate the flow of blood to the skin, have some Green Tea or Dark Chocolate. (See you can still have some chocolate! BONUS!)

So yes, we need to take care of our skin with moisturizer and SPF, but next time you’re thinking about buying more cream loaded with antioxidants, vitamins and minerals – try putting it IN your body rather than ON it and your whole body benefits!

My Review of Biggest Loser Brett Hoebel and RevAbs- 1st time doing RevAbs

Have you tried RevAbs? Check out my review!

Homewood Suites- Greece NY Offers FREE LIVE workouts- P90x Insanity

Homewood Suites in Greece NY off of the 390 and Ridge Rd. is the ONLY hotel in Rochester NY who offers to their guests a FREE weekly LIVE workout with a FitClub! FitClub is a group of Team Platinum Presenters who are Beachbody coaches with Team Beachbody, the makers of workouts such as P90x, Insanity, Turbo Jam, Turbo Fire, Hip Hop Abs, Slim in 6, Yoga Booty Ballet, RevAbs, Brazil Butt Lift, Kathy Smith's type 2 and more! Along with their top selling nutritional shake shakeology!

Platinum Presenters has teamed up with Homewood Suites in Greece NY to offer to their guests a FREE weekly workout to some of the TOP selling and proven home videos. Each guest just arrives at 5:30pm in the Odyssey Room and we will provide an hour long workout for you compliment of Homewood Suites and Platinum Presenters.

P90x is Tony Horton top rated home workout video. Many people have lost weight, gotten ripped, and helped others in the process. Turbo Jam and Turbo Fire are the workouts from top fitness celebrity Chalene Johnson. Many of the Platinum Presenters team have lost up near 60 lb's with Turbo. Shaun T has the workouts Insanity. You can find the new Biggest Loser trainer Brett Hoebel workout RevAbs as well. Come join us!

Top 3 Reasons why you’re NOT Losing Weight

You've been sticking PERFECTLY to your nutrition diet plan and your workouts have been killer! But why aren't you making downward motions on your scale?

What the heck is going on? Why isn’t your hard work and effort paying off while is seems so easy for other people? Is there anything you can do to get better results?

Many factors like age, body type, gender, & how much weight you have to lose can affect how fast you can shed extra pounds. Men will tend to lose weight quicker because most men have more lean muscle mass and muscle translates into a faster metabolism. People who have more weight to lose may also drop the pounds more quickly in the beginning of a weight-loss program because the more you weigh, the more calories you burn during any given activity.

Sometimes, though, people who seem to share a lot of these traits—similar body size, weight, age and activity levels—just don't get the same results, even when they do the same things.
Often when you have slow or non-existent weight loss it can be traced to very common problems.

#1: Your numbers aren't right

In a healthy, "normally" functioning body, weight loss occurs when you use (burn) more energy (calories) than you take in from food. This calorie deficit forces your body to take fat out of storage and turn it into fuel that your cells can use to maintain necessary body functions. A pound of fat represents about 3,500 calories of stored energy, so you can predict that a calorie deficit of 3,500 will translate into one lost pound, give or take a little.

The most common reason why weight loss seems to be going slower than people expect is that their calorie deficit is not as large as they think it is. Either they're not burning as many calories as they think they are, or they're eating more than they think they are, or a combination of both.

Track your calorie intake carefully and diligently, until you can recognize portion sizes of the foods you eat often without measuring. And don't count the regular activities of daily life you've always done as part of your "exercise."

Fitness trackers and cardio machines only estimate how many calories you truly burn, and these trackers and machines tend to overestimate how much you're really burning. For a more accurate reading, you could invest in a good heart rate monitor that better estimates your calorie burn based on how hard you are actually working during exercise.

#2: Excess muscle loss

It would be nice if every pound lost was a pound of fat. In reality, all weight loss involves some combination of fat loss and muscle loss. To get the best results from your weight-loss efforts, you want to maximize fat loss and minimize muscle loss. The best way to do that is to include strength training in your routine. The more muscle you have, the more calories you burn, even while at rest. Without strength training, a substantial amount of the weight you lose could be muscle (lean tissue), which can reduce your fitness and lower your calorie burning capacity.

#3: WHAT you eat matters almost as much as HOW MUCH you eat

How our bodies process the food we eat is managed by a complex set of biochemical interactions that determine when and where any excess calories are stored. For some, a diet high in fast-digesting carbohydrates like refined sugar and refined grains can make it easier for their bodies to store excess calories as fat and harder to get that energy back out of fat cells later on when it's needed. It can also lead to increased appetite and more cravings for high-sugar foods. So if you've been overweight for a long time, struggle with appetite, carb cravings, and slow weight loss, you might want to switch it up to a diet higher in protein and healthy fats, and lower in refined carbohydrates and sugar.

Eat less and burn more, right? Weight loss isn’t always that simple. For a lot of us, it’s more than counting calories in and calories out. We all have to figure out what works best for us and not compare our results to someone else's no matter how similar we may seem to be. Our weight loss and maintenance is a continuous journey and we have to pay attention to the route and be open to making changes in our approach along the way.

As always, be sure to discuss your nutrition and exercise plans with your doctor first.

For MORE tips on getting healthy, losing weight, and fitting it all in---subscribe to http://www.christinedwyer.com

The low-down on Protein

Why do we need protein?

Protein is one of the big three macronutrients along with carbohydrates and fat. Adequate protein intake is essential for good health: It’s necessary for maintaining the body’s normal growth and its muscle mass (which is mostly protein), its immune system, and heart and respiratory functions.

So how much protein do you need?
As a general rule, between 10 percent and 15 percent of your total calories should come from protein. So, if you consume 2,000 calories per day, at least 200 should come from protein, or about 50 grams. You should try to eat around one gram of protein per one kilogram of body weight, or around 0.4 grams per pound. An easier way to figure this out in your head is to take your weight, divide it in half, and subtract 10. The total will be the number of grams of protein you should consume each day. So, if you weigh 120 pounds, you should eat about 50 grams of protein.  If you do exercise however, your protein needs may increase since resistance training and endurance workouts can rapidly break down muscle protein.

Can you get too much protein?
Not really. Generally, the only danger is if you have liver or kidney disease. That’s because these organs are your body’s “workhorses” that metabolize protein. So, if you have kidney or liver disease, such as cirrhosis or fatty liver, talk to your doctor.

Ok, so what are the best sources of protein?

This is obviously going to vary depending on what type of diet you follow such as vegetarian or eating clean. But the key is to focus on lean proteins.

Egg whites

Turkey and chicken breast – stick to the white meat

Seafood - sole, cod, or salmon fillets, shrimp and even sushi!

Tofu

Beans    

Soy

Dairy -   non-fat or low fat milk, yogurt or cheese. Choose dairy carefully because calories and fat can easily add up.

And of course low-fat healthy Supplement shakes like shakeology and whey protein

Did ya know the word "protein" is derived from a Greek root meaning "of first importance"?  For good reason!  Your body needs it!

~~~~~~~~~~~~~~~~~

CAREFUL OF THE SUPPOSED HEALTHY CHOICES

by Christine Dwyer on Thursday, February 10, 2011 at 10:37am

Many people get stuck in the habit of what they choose to eat for lunch or they choose an item because it's "billed" to be healthy for you.

I'm a firm believer in keeping your calories in check each time you eat a "meal". I'm also a firm believer in eating 5-6 times a day- small meals...I personally, don't like to say 3 meals and 2 snacks....but that's just me. My brain just works this way.

When it comes right down to it, when you are headed out to lunch- make sure you know exactly what is in your wrap, sandwich, panini, etc...

Too many times we take the "written word" for granted! If the menu says 330 cals in this wrap, but then you add a slice of cheese, mayo etc...there ya go! hitting the roof!

Don't be fooled by the supposed healthy choices for you either. Did you know that a standard "wrap" tortilla can have anywhere from 200-1000 cals in it--just for the wrap itself--not counting what's in it?

Check out some examples of the quick choices out there:



McDonalds Honey Mustard Grilled Chicken snack wrap- 330 cals (do you eat just one??? come on, tell the truth)

Starbucks breakfast wrap- 280, now do you have a latte with that too?

Subway Turkey Wrap- 270 cals with nothing else added!

Now, this is just WRAPS--we could go all day when we move into sandwich land!

Word of advice- take note of EACH ITEM you are adding to your sandwich or wrap and count each for calories.

I sometimes think if I don't look at the nutritional value on the item, then it's really not that bad for me to eat and I don't want to admit how many actual calories I'm taking in.

hahaha, well, we all know that doesn't work!

How can you lose the last 5-10 pounds?

   It really takes focus on your nutrition and meal planning. You additionally have to build a work out program complete with weight training, flexibility, and interval training. I suggest HIIT training. Many people are successful at losing a good amount of weight when they start their weight loss journey. If you have ever watch The Biggest Loser with Jillian Michaels and Bob Harper. You have seen this happen. Many will get results as soon as you start scheduling and putting focus on your training and diet. But typically, when it comes down to fine tuning your weight loss, leaning out, developing a 6 pack, it takes a lot of focus and adjustments on your schedule. I am an ACE personal trainer as well as certified in AFAA primary group exercise. I have been training people for group exercise for 20 years. Additionally I work for fitness celebrity Chalene Johnson as a presenter for Turbo Kick, PiYo, Hip Hop Hustle and All-Star Presenter Camp

How many calories should I be eating?

A recent poll showed that about two-thirds of people can't accurately estimate how many calories they need. It's important to have a grasp of how much you should be eating, whether you want to lose weight or maintain a consistent healthy weight. There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through a combination of diet and exercise, you will lose one pound of body weight. To lose 1 pound a week, you need a deficit of 500 calories a day, which you can get by eating less or exercising more. To lose 2 pounds a week, you need a deficit of 1,000 calories a day.

So the first thing to do – is determine how many calories you need daily depending on whether your goal is to lose or maintain. Your specific caloric needs are determined by several factors, including your current weight, height, age and activity level. If you are a club member with Beachbody, you have access to the customized Meal Planner to determine your target calories and layout a weekly menu. But there are other free calorie calculators out there:

http://www.freedieting.com/tools/calorie_calculator.htm

http://calorieneedscalculator.com/

http://www.calorieking.com

Ok, so you’ve figured out how many calories you need for your goal – now what?

• Eat every 3 hours to keep fuel on your metabolism fire.
• Plan your meals and snacks in advance, dividing your calories up throughout the day so you’re never stuck without something healthy to eat.
• Become a label reader. Pretty soon you'll know a lot of the calorie contents by heart.
• Revamping your favorite recipes with lighter ingredients makes little impact in taste but a lot of impact in calories, fat and grams of sugar.
• Eat your fruit and vegetables, they’re easy to grab and go.
• Watch your portion size; portion out snacks and even meals ahead of time so that you know exactly how many calories you’re eating in that portion.
• Keep water with you at all times, drink ½ your weight in ounces of water each day.
• Do not skip a meal; that is a sure way to let the metabolism fire to go out, you need to keep it stoked and fueled all day.

And many people have asked, so I will share a sample of one of my daily menus. This is what works for me, based on my caloric needs.

Wake Up Green Tea

8:00 am 1 serving steel oats & 3 egg whites

10:30 am Shakeology

1:00 pm Whole grain pita with PB

2:30 pm Coffee

3:30 pm Shakeology or Luna Bar

7:00 pm 4 oz. Chicken breast & broccoli

10:00 pm Green Tea or Coffee

Total Calories = 1400 – 1500

So there ya have it. It doesn’t have to be difficult to eat healthy and achieve your goals. Once you get going, and repeat it over and over, it will become habit and second nature. You can do it!

Nutrition + Exercise + Accountability = Success!

Time Management Tips

Time is one of our most valuable possessions; and once it’s lost we can’t get it back.  We all have the same 24 hours in a day, but it is up to us on whether we utilize it effectively or not.  Here are some tips for time management, and some specific ones for those who work from home to help you be most efficient and productive with your time.



Sunday Night Strategy Session

Sometime each Sunday afternoon/evening take about 30 minutes to create and agenda and get my week in order.  Put all the kids/family/personal appointments/sports practices on the calendar. Add in your appointments, conference calls and exercise. Plan your dinner menu based on what you have going on each evening.  Creating an organized a weekly agenda can make a huge impact in your productivity.

Make a daily To-do List ~ with Purpose

Keep an electronic list or notebook by your computer always with your goals and to-do lists in it, all in one place for work and personal to do items. Whenever you go to your computer, have a definite purpose in mind.  This helps prevent you from aimlessly checking email or surfing the net and getting lost. Know what you need to accomplish, write it down, do it, and move on to the next activity.

Establish Work Hours ~ and stick to them

This is REALLY important if you work from home! Establish hours that work for you, your clients, and your family and stick with them. They don’t have to be the same every day, but set them. If you have set your work hours for today to be from 9-12, then you don’t do housework during that time. Avoid the temptation to watch Oprah during this time – unless you schedule it into your day. (Of course, there is nothing wrong with running the dishwasher or dryer while you work – that is the ultimate benefit of working from home).

Having a routine for your household chores and business activities can really help with time management. When you have a good routine, you can do things without thinking, and they always take up less time that way. Keep your routines written down until they're memorized. Use an organizing calendar or digital system...whatever works best for you. Make sure everyone else in your household knows the basics of your routine so that things flow more smoothly.

Analyze your activities ~ Identify time wasters and Outsource possibilities

Think about the steps you engage yourself in with your business and see if those tasks are really paying off for you. A lot of people who work from home do things like join safelists, traffic exchanges and other activities that most internet marketing experts agree are not the best use of your time.

Outsource as many tasks as you can afford. Consider hiring a virtual assistant if you have a lot of administrative tasks. Or pay your kids to do things for you that are age appropriate. Create a carpool with a friend so that you aren’t doing all of the running back and forth with the kids to sports practices. Hire a cleaning service. Barter for administrative help. Have a helper come over to play with your kids. And the list goes on. With a little creativity, you can save yourself A LOT of time and stress.  Some can even be a tax deductible expense. Check with your accountant.

Eliminate complete time wasters like the TV, chatting with friends etc during your work hours.

Think Assembly Line for Efficiency

Group similar activities together. Don't check your email all day, check it two or 3 times a day (at most) and answer all the emails at the same time. When you want to make changes to your website, list them all and wait until you need to make several changes at once. Run all your errands at once.  When one child asks for a story gather them all around. Same thing for snacks.

Utilize Technology

Get wireless internet and a laptop if at all possible. This can make a drastic improvement in your ability to work online around your children. You can sit on the front porch and work on your website while your kids play in the yard. Or you can drop them off at a friend's house and head to Starbucks and get online!

Use autoresponders, mailing lists and other resources to automate your business. If you find yourself typing out answers to the same questions over and over again, add pages to your website or create FAQ’s that address those topics and refer your customers or downline or whomever to those.

Use a Timer

A timer has so many uses. You can set it to tell your child when you'll be available for them. Young children have difficulty comprehending time, and the timer will set them at ease so they won't bug for you that entire period.

It also keeps you on track and helps you finish up tasks more quickly. Use it when you're reading email, cleaning house, whenever you want to accomplish something fast.

Set limits

No one person can do everything. Your time and energy is valuable and you need to be firm in setting limits on how you spend it. Don't commit to things that you can't reasonably accomplish. Get enough rest. Learn to say No. Avoid negative people who like to whine.

We're constantly working on time management, but with creativity and good routines, we can have a thriving business and a balanced life.

Secrets to Maximize your Nutrition and Exercise Strategies

HAVE NO CLUE WHAT YOU SHOULD DO TO REALLY MAKE NOTICEABLE CHANGES IN WEIGHT LOSS OR STRENGTH?

"Pay it forward- that's my motto! I'm sharing ALL my secrets for free! Come and take notes on how  you can make your new years resolution last past 30 days!  I'm sharing all of my secrets for free and giving you a step by step plan of action so you can make some serious changes!"

Sign up for 1 of 2 webinars that I will be holding give you a step by step breakdown of what you need to know on setting up your daily/weekly nutrition planning, what you should be eating, as well as WHEN you should be eating to reach your weight loss goals.

Additionally, I will go through the best practices for exercise: how often you should strength train, do cardio, WHEN you should do cardio, how often you should stretch...etc

Additionally- I'll give you my best supplement recommendations from the bars I use, shakes I use, and what I know works!

Why am I doing this?  Why not! If I have the 20 years of experience in the fitness industry as a fitness professional---and can share what I know works, then why wouldn't I want to help you get happier and get the body you want in the new year! 2011 is the year you will say- I finally figured it out and that is what has changed me!

TUESDAY - DEC 28TH - 3PM EST / 12PM PST

http://www.instantpresenter.com/AccountManager/RegEv.aspx?PIID=E951D6828449&rslt=96e10bae-c743-4150-922a-b61e80702f27

WEDNESDAY - DEC 29TH -  9PM EST / 6PM PST

http://www.instantpresenter.com/AccountManager/RegEv.aspx?PIID=E951D6828648&rslt=04513ece-c6ea-4e05-a61b-2c5ffe23b7b4

TIPS to survive the Holidays!

☆♪♫•*¨*✽.¸¸☆¸¸.✽*¨*•♫♪☆

☆♪♫•*¨*✽.¸¸☆¸¸.✽*¨*•♫♪☆

The season of holiday hustle and bustle is upon us! I hope this post finds you well and staying focused on your goals even as things get hectic. I just wanted to share a few tips to help keep ya on track amidst being so busy that comes with this time of year. The bottom line is we really need to plan ahead to avoid being caught without enough time to exercise, eat healthy and also relax and enjoy the seasons festivities.

Exercise -

• Schedule your daily workout and show up just like you would for an appointment.
• Look for other opportunities to move whenever possible. Stand up and move around while you're on the phone call; and walk to a co-worker's desk instead of emailing him or her.
• Make sure exercise remains a priority as it can be a great stress reliever. So kill two birds with one stone – stay physically fit and manage stress!
• Go for a brisk walk or hike after a holiday party or meal. Five minutes of exercise is better than 20 minutes of nothing.
• Walk faster and carry your own bags while you shop! Save time and burn calories!

Nutrition -

• Whether you’re shopping or traveling - pack some healthy, portable snacks to take with you before you leave so you're less likely to be tempted by unhealthy options.
• Eat a little before you go to a holiday gathering; hunger can undo the best intentions.
• Allow yourself a treat for the special days, but then get back into your healthy routine the next day.

Stress -

• Think about what really matters during this busy time of year, and plan accordingly.
• Learn to say "no," in a courteous manner of course! We just can’t do everything, attend every event, etc. Pick and choose what’s best for you and your family and decline the rest.
• Don’t sacrifice your rest! You need sufficient sleep to be running on a full tank.
• Make time for the important things – family, friends & fun!

I'd love to hear your tips or thoughts ~ Please share!

☆♪♫•*¨*✽.¸¸☆¸¸.✽*¨*•♫♪☆

What are we teaching our kids when we don't say "HI"?

A simple "HI" and a smile back, is that so hard to do?  Why does when a baby, toddler, kid say "Hi", "Hello" or wave to an adult, and adult gets all uncomfortable and doesn't know what to do, and decides to not respond to the child because....it's just a child. They know not what they do....or do they?

Are we teaching kids to be un-socialable? To ignore the acts of common courtesy or the act of human interaction?

A baby/toddler is excited to share their new act of courage! Their new skill! Something they normally get a response from....what does that say to them, when you briskly walk past them, ignoring them acting as if they don't exist or aren't really a "person" yet.

Would that be your normal reaction if an adult walked past you and said HI?  Your family member? Your boss?

Kids are absorbing and learning how to communicate during the most impressionable time in their life, up to 5 years of age. These are the times where life skills and socialization is strongly developed.

Now, I'm not saying you have to stop in your tracks, say goo-goo- gah- gah, and play a game of tickle. But, the biggest impact you can have on other children around you, is to teach them how to be human, social, and down right just nice!

Teach our kids that it's ok to at least smile and say HI as we walk briskly past one another. Use eye contact.  Help develop confident, engaging, and positive kids!

METAL IN YOUR SHAKE! As well as other unnatural ingredients!

METAL IN YOUR SHAKE! As well as other unnatural ingredients!
By Christine Dwyer


When I was an x-ray student, we had to rotate into different departments. During my rotation in the MRI lab, I was always so curious about the inside of my body and of course offered myself as a guinea pig when they wanted to test out the new MRI machine they just got in!


They scanned my liver. While they looked at the scan, they saw metal in my stomach! Confused on what it might be as I wasn't wearing any metal, they asked what I ate for lunch. Well, I was habitual for trying every diet in the book- and during this time, I was drinking Slim Fast. Oddly enough, they actually had a can of Slim Fast in the break room! They reviewed the ingredients and found metal as part of the ingredients! That was the last time I used Slim Fast.


Many people go on the journey to find the PERFECT shake or a quick fix. My best advice for you is to choose something that isn’t going to be temporary. Additionally, be careful not to choose products that have a laundry list of artificial ingredients, stimulants, and preservatives. Your best choice is natural ingredients all around.


Listed in the July issue of Consumer Reports is a quick comparison of the metal levels in some very common shakes that many people plunk down their hard earned cash for each month at their local supplement store or online obsession. It has taken me many years to finally stop risking what I put into my body for the short term fix or my favorite thought process, the “I’m invincible, nothing will happen to me” mentality.


Courtesy of Consumer Reports, July 2010
Here are the average amounts of metals we found in three servings of these protein drinks. The maximum limits for them in dietary supplements proposed by the U.S. Pharmacopeia are: arsenic (inorganic), 15 micrograms (µg) per day; cadmium, 5 µg; lead, 10 µg; mercury, 15 µg. Amounts at or exceeding those limits are in bold. Experts said three servings a day is common.

I have been in the fitness industry for 20 years, and have gone through the gamete of every over the counter product and even some not over the counter. I believe in sharing my journey and what I have learned with others, so they can move faster to their goals. If you need suggestions on the best shake or diet plan for you, just email me. I will offer my best advice.


Christine@platinumpresenters.com

Don't be a SalesPerson! Yuck!

BEACHBODY COACHING - Inside the Training Room- August 8 2010

BEACHBODY COACHING TIPS

"Inside the Training Room"
You have questions, well I have answers! Learn from the highest ranking Beachbody coach in the business! I can help ya get some of the easy and hard questions answered!
SUBSCRIBE to my youtube so you don't miss a weekly edition!

http://www.youtube.com/user/ChristineDwyer

TURBO FIRE- YUP- THATS MY BOSS

life is amazing when you can surround yourselfwith people who PUSH you, LIFT you, and MOTIVATE you! Im thankful to have Chalene Johnson in my life as my boss, my friend, and workout partner! thanks for this awesome NEW Turbo workout!

ORDER SINGLE SERVINGS OF SHAKEOLOGY!

Looking to get some shakeology without ordering the full bag at $119.95 plus S/H? Just click below here and place your order!

MULTI PACKETS

1 -Chocolate $5.00 5- Chocolate $19.00 10- Chocolate $39.00 15- Chocolate $59.00 1- Greenberry $5.00 5- Greenberry $19.00 10- Greenberry $39.00 15- Greenberry $59.00

Make sure you include where you would like it to be mailed!

OR if you want to get your OWN 30 day supply bag that is 30 day guaranteed! Just go to http://www.thetotalshake.com/

A BUSINESS ANYONE CAN DO!

Do you need to be in Fitness? NOPE.

Do you need to be in AWESOME shape? NOPE

Do you need to know nutrition? NOPE

Average---Everyday People....Getting in the best shape of their life, helping others do the same, and making BIG bucks in return! What's the question here? This is the ONLY home based business of it's kind! No contracts! What's the harm here? What's the risk? Helping others getting healthy all while you do the same and make $$ while you are at it? Seriously! ANYONE can do this business!

Today is YOUR day! Finally make the decision to at least give this a shot. If it doesn't work, no harm! You at least gave it a shot! Connect with me, I'd love to be your coach. As you can see from the video, I've got this business nailed. So stayed glued and you will see changes in your life!

SHAKEOLOGY 3 DAY CLEANSE

The Science Behind the Shakeology 3-Day Cleanse
by Steve Edwards, Director of Results

I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you decide to try it.

First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.

The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.

How It Works
Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.

We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.

Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.

The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.

What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.

Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won’t Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.

Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

Here is the full plan:

The Shakeology® 3-Day Cleanse
The key is to follow the same regimen all three days.
Essentials:
3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner—can include fish or poultry
No dairy or extra sugars (this includes almond and soy milk)!
Drink 2 to 4 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only

Daily Regimen:
1 cup of green tea to start the day

Breakfast:
1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)—optional
Ice to taste
8 to10 oz. of water

Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana mango, etc.)

Lunch:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to10 oz. of water

Dinner: Salad with grilled white fish or poultry (roughly 340 calories)
Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
2 tablespoons of dressing—no more!

Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
800 to 1,100 calories per day

2. How often can I do the Shakeology 3-Day Cleanse?
Ideally, you should do it once per quarter (every 3 months)
As the seasons change
Before starting a new workout program
When you feel you need help breaking through a plateau.

3. Should/Can I still do my workouts during the Cleanse?
Depends on the individual
You’ll have less energy than normal, so consider doing it during a recovery week
Try not to do in the middle of P90X® or INSANITY®

4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
Yes! Some people will see results with one or two days
We recommend against continuing the cleanse for more than three days

5. Should/Can I take other Beachbody® supplements during the Cleanse?
Results and Recovery Formula™: No, too much sugar/calories
Others (Omega-3, etc.): Not necessary, but won’t hurt either

Click here to get your own bag of Shakeology!

It's always a 30 day money back guarantee!

Http://thetotalshake.com

I wanted to share with you some of the benefits of drinking Shakeology. I have been drinking this shake for about 1 year. I have to say I am completely addicted. It's like some people have to have coffee in the morning running through their veins. Well I have to have my Shakeology cleaning out my body right down to my cells.

Here are some benefits that Shakeology offers. I thought if any of you are like me and had digestive, weight loss and lack of energy struggles. You might want to consider trying this shake. If any of you decide to try it, email me and I will share with you some of my favorite recipes.

Shakeology

THE HEALTHIEST MEAL OF THE DAY

SHAKEOLOGY INGREDIENTS/BENEFITS

Proteins & Amino Acids: Amaranth, Camu-Camu, Gojiberry, Sacha Inchi, Sprouted Quinoa, Whey Protein
Benefits: Help the body build lean muscle, heal wounds, improve skin and hair, Support optimal brain function, mental clarity, improved mood, reduced cravings

Antioxidants: Acai berrry, Acerola cherry, billberry, goji berry, grape seed extract, green tea, Maca root, pomegranate
Beneifts: Help reduce oxidative damage—a major cause for degenerative conditions including heart disease, high blood pressure, dementia and arthritis

Phytonutrients: Barley grass, blud-green algae, chia seeds, chlorella, flax, hydrilla, spinach, spirulina, wheat grass
Benefits: Boost immunity, help fight diseases, slow down aging process, detoxify the body, alkalizing properties

Adaptogens: Ashwagandha, Astragalus, Cordyceps, holy basil leaf, Maca root, Reishi mushroom, Schisandra, Suma root
Benefits: Help to adapt the body/protect it from stress; Ability to balance endocrine hormones and the immune system

Prebiotics: Pea fiber, yacon root
Benefits: Promote better intestinal health, stimulate growth of friendly bacteria for better digestion

Digestive Enzymes: Amylase, bromelain from pineapple, cellulose, lactase, lipase, papain from papaya, protease
Benefits: Helps the body break down foods and increase absorption of nutrients

This Business is AMAZING

This video just says it all! What an amazing company with such a positive outcome for everyone!

Coach Summit! AMAZING company!

Cant wait to attend the Beachbody Coach Summit! Seriously- this is the BEST feel good- passionate- business! I love my "job"!

GOING TO HAWAII! Love this Business

WE'RE GOING TO HAWAII!!

Beachbody has created an amazing business that ANYONE can do!

If you are in front of people, if you are on social media, if you WAKE UP each day---you can do this business! Its such a "feel" good business that most people do ANYWAY! If you are a fitness professional of any sort (personal trainer, group exercise, gym owner...) this is a no brainer business! You do it now anyway, just let me know how I can get you started as well.

Bust your Biggest Fat Traps!

Bust your Biggest Fat Traps!

Be careful of Low Fat Labels
- Low Fat doesn’t mean – eat as much as you want
- Control your calories by having a SHAKE!
-SHAKEOLOGY is great for on the go, portion control, it's only 140 calories per meal, it's healthy and provides you with all the vitamins and nutrients you would need in a day.

www.shakeology.com/christined



Family-Style Dinners
- Try to avoid putting full portions on your plate at the beginning of the meal.
- Portion control will help eliminating over eating. Use small baggies instead of the larger ones.
- Avoid eating in front of the TV. (this will cause you to be distracted and eat more if your plate is full dinner time)
- Avoid late night eating, (don't eat after 8pm)

In -Your- Face Goodies
- Studies have showed that when we see something delicious, our pancreas secretes insulin, which lowers our blood sugar and allows us to feel hungry.
- A few ways to control this is by keeping sweets out of sight. Don't leave the baked goods or candy on the kitchen counter. Don't forget the old saying "out of sight out of mind".
- Try to avoid buying sweets at the market. Make a food list and stick to it!

Avoid Binging
- Eating one meal a day will allow you to over eat and consume more calories in that one sitting for the entire day.
- It is KEY to plan at least 5-6 small meals a day. This will help eliminate those FAST FOOD stops and eating those once a day meals.
- Most of all…. count your calories!

**If you have any questions or need more TIPS to stay focused, drop me an email. I would love to hear how you are doing with your New Years Resolution.

Christinedwyer@turbokick.com