Shakeology 3 day Cleanse Information

The Shakeology cleanse is not like the Master Cleanse and it is not like fasting. It’s a nutrient dense way of eating for three days (max) that allows your body to run through a “wash cycle” of sorts. The clean, simple, easy to digest food allows the body to process any waste and the fiber in the salad and shakes act like a towel in your system for a squeaky clean start to your diet or to break a plateau. This is a performance cleanse, so it’s meant to still allow the individual the energy and nutrition to still workout and function.



You get around 800-1200 calories a day (depending on fruit intake) if you follow the plan, so you won’t be a zombie for three days. At the same time, there are not enough carbs to fuel an intense workout so only do this cleanse on recovery weeks/days. The cleanse can also be modified to 1 or 2 days to fit your liking or schedule.

The basics are as follows:
3 Shakeology Shakes a day
You’ll need 9 servings so you can split an order of Shakelogy (24-30 servings) between 3 people for only $40 each instead of the full price.
2 Cups of Green Tea a Day (Triple Leaf Detox Tea is a good one, but my local store didn’t have it so I just got a decaf green tea)
1+ piece of fruit a day (optional, to fit your calorie needs)
1 big leafy salad for dinner (with only white grilled protein in salad)
NO DAIRY (or almond, soy, or rice milk) and NO EXTRA SUGARS
Only Low Fat Dressings.
You can put your 2 snacks before/after any of the MAJOR MEALS – Breakfast, Lunch & Dinner

So each day of the cleanse would look something like this:

WAKE-UP:
1 cup of green tea (Triple Leaf Detox Tea is a good one)

BREAKFAST:
1 scoop Shakeology with water and ice (140 calories)
½ cup of fruit (60-90 calories) OPTIONAL

SNACK:
1 piece of fruit (85 calories)
- Apple, pear, orange, banana mango, etc

LUNCH:
1 scoop Shakeology with water and ice (140 calories)

MID-DAY:
1 cup of green tea

SNACK:
(either snack here or after dinner one or the other)
1 scoop Shakeology with water and ice (140 calories)

DINNER:
Salad with grilled white fish or poultry (340 calories)



FAQ
How many calories per day?
800 to 1,100 calories per day
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
~ When you start a new workout program
~ When you feel you need help breaking through a plateau

Should/Can I still do my workouts during the Cleanse?
~ Depends on the individual
~ You’ll have less energy, so consider doing it during your recovery week
~ Don’t do it in the middle of P90X or Insanity unless it’s a recovery week

Can I do a 1-day or a 2-day cleanse instead of a 3-day?
~ Yes, some people will see results in one or two days!
~ It is not recommended to do the cleanse for longer than 3 days.

Should/Can I take other Beachbody® supplements during the Cleanse?
~ No Beachbody Recovery Drink as it as too much sugar.
~ All other Beachbody supplements are not necessary but won’t hurt.

You want a piece of pie?

So, I was thinking.  Yeah, I know what am I doing thinking?  I may strain something!  I did it and here's what I came up with.

You all know how passionate I am about being a Beachbody coach right?  I 110% love love love everyone I have met.  I love love love the opportunity to reach out and help others.  I love love love how I have grown as a person with this business.  The accountability that comes with being a coach has helped me maintain my fitness goals.  And of course I can't deny, it's freaking awesome that I get paid for this when it doesn't really feel like work.  Did I say I love it?

So, here's what got me scratching my head.  Why wouldn't any of YOU want to be a part of this?  At the end of last year Beachbody waived all sign up fees!  It was AMAZING to watch people sign up and start their business going.  One of my girls who did it has made success club!  I know that means nothing to most of you but she got in the biz free, has LOW monthly business fees (14.95/month) and has done AMAZING with her business.  Makes a mentor proud!

I want you to think about it.  You can watch a couple of videos I have posted, email me with questions talk to your family and friends.  Whatever your process is, just think about it.  Then, if you decide to take the plunge into this opportunity, I will reimburse your start up fee (39.95).  I will be clear and say I get no "bonus" or anything if you sign, I am just that serious about wanting you on my team.  All you have to do in return is sign up for Shakeology on Home Direct (HD).  It's a steal when you're a coach at 25% off and with HD you get FREE shipping every month!!  And then commit to starting a fitness program and FINISHING it!  Get some friends in on it for added accountability and fun!  Hey, if you get Insanity by April 11th you can join me and another coach in that for even MORE fun! 

I will offer the reimbursement through April 1st.  So, watch a few of these videos when you have time.  Contact me with any questions.  Sign up as a coach with me.  Get yourself on Shakeology HD.  Get yourself set in a workout program.  And I'll give you your 39.95 back, AND I am your biz mentor so we will work together to reach any financial/personal goals you have.

The Skinny on Bread

From doughy white slices to the crustiest artisanal loaf, here’s what to look for when buying the staff of life.

Who hasn’t heard that bread is fattening? Some people would have you believe that eating a slice is akin to downing an entire birthday cake, frosting and all. But in reality, if you stick to whole grains, bread can be downright healthy. Here’s a guide to navigating the bread aisle.

The whole-grain shebang:

Whole grains — for example, wheat flour milled using the entire grain, which preserves all the fiber, vitamins and minerals — have multiple health benefits. According to the USDA, people who consume at least three servings of whole grains each day are at lower risk for diabetes and heart disease. And several studies have shown that diets high in whole grains are associated with lower body weight.
What to look for at the store:

The supermarket bread aisle overflows with options. Some advice: Read packages carefully. Ingredients are listed in proportional order, so if the first item doesn’t begin with the word “whole,” beware. Even if it’s the second or third item, the amount may not be substantial.

Multigrain breads are trickier, since each individual grain is only a small portion of the recipe, but taken all together the whole-grain content may be superb. Other whole grains you might see include barley, brown rice, buckwheat, bulgur (cracked wheat), corn, millet, oats, rye and spelt. Ideally, you’re looking for 16 grams of whole grains in a serving — most bread that meets this level will mention it somewhere on the package. This advice works across the board for sliced bread, English muffins, bagels, wraps — you name it.
What to avoid:

When you’re reading the label, steer clear of breads with predominantly “white flour,” “enriched white flour” or “wheat flour” — all three terms signify that the grain has been refined: stripped of the nutrient- and fiber-rich bran and germ. All you’re getting here is the starchy stuff, with none of the health benefits. Also look at what kind of fats are listed, and avoid trans fats (partially hydrogenated, vegetable oil shortening or hydrogenated vegetable oil). These are the fats that can increase your risk for heart disease. None of them are essential in bread-baking, so they’re easy to dodge.

At the bakery:

Without a package to read, it’s difficult to know for sure exactly what you’re getting with bakery bread. But there are some rules of thumb: Look for whole-wheat bread. Ask if you can pick up the loaf before buying, and if it’s lighter than air, don’t buy it. Generally speaking, the heftier the bread, the higher the whole-grain content. And don’t be afraid to ask questions! Bakers are often proud to discuss their product and will be more than happy to tout high-quality ingredients.

More Bread-Aisle Food for Thought

Whole white wheat:

If you (or your kids) don’t like the hearty taste of whole-grain breads, this option uses an albino variety of the grain, which is not only lighter in color but also milder in flavor. Double-check that you’re buying whole white wheat, though, or you may wind up with refined flour, which offers very little nutritional value.

Light breads:

Choosing bread isn’t only about whole grains; carbs, protein, fat and fiber should be taken into account too. Light whole-grain breads can save calories while still offering fiber to keep you feeling satisfied.

Organic breads:

More a question of overall health benefits than dietary ones. The ingredients are grown without pesticides, herbicides or fungicides, which may be beneficial to your body and the planet, but won’t make much difference nutritionally.

The Perfect Posture Workout

If you work at a desk all day, you’ve probably found yourself slouched down in your chair with an aching neck, back and shoulders. Did you know that strengthening these areas (along with sitting up straight) can help alleviate this discomfort? This workout is geared to strengthen not only your neck, shoulder and back muscles, but also the supporting core muscles of your mid-section. As your posture improves, you’ll not only feel better, your elongated spine and strong shoulders will help you stand straighter and look thinner!
Remember to complement this workout with regular stretching to help keep your muscles flexible. Perform these exercises two to three times per week as part of a well-rounded fitness program for maximum benefit.

Before you begin, perform a warm-up of 5 to 10 minutes of light cardio exercise. The goal is to get your heart rate up and raise your body’s core temperature, so choose an activity that you enjoy. Many people ride a stationary bike or walk on a treadmill, but if that’s not your style, perhaps try a rowing machine or elliptical trainer. You may also want to lightly stretch the muscles you’re going to be working. When lifting weights, it’s advisable to perform a few “warm-up” repetitions with lighter weight to help prepare the muscles and joints for heavier weight to come.

Exercise 1:


Bent-Over Machine Rows

Stand facing the low cable machine with feet shoulder-width apart. Attach a straight-bar handle and grip it with your palms facing down and hands shoulder-width apart. Bend knees slightly and lean forward at the waist. Inhale, and as you exhale, pull the bar up to the level of your upper abdomen. As you pull, squeeze your back muscles together as if pinching a grape between your shoulder blades. Inhale as you slowly return to the starting position.
12 Reps, 2 sets, 30 second rest between reps

Exercise 2:


Wide-Grip Lat Pulldowns

Sit facing the lat pulldown machine with your knees locked under the roller pads. Grip the pulldown bar with your hands slightly wider than shoulder-width apart and palms facing forward. Lean back slightly from the waist keeping your back straight. Inhale and then exhale as you pull the bar down in front of your face until it reaches your upper chest. Inhale as you return to the starting position.
12 Reps, 2 sets, 30 second rest between reps

Exercise 3:


Bent-Over Rear Delt Flys

Attach a single handle to the low pulley of the cable machine. Stand perpendicular to the machine with feet shoulder-width apart. Grip the handle with the hand furthest from the machine. Bend your knees slightly and bend slightly forward at your waist. Inhale and then exhale as you arc your arm up and out to the side. Keep a slight bend in your elbow and squeeze the back of your shoulder. Inhale as you slowly return to the starting position. Repeat with the opposite arm.
12 Reps, 2 sets, 30 second rest between reps.

Exercise 4:


Upright Rows

Attach the straight bar to the low pulley on the cable machine. Stand facing the machine with feet shoulder-width apart. Hold the bar with a palms-down grip and hands about 4 to 6 inches apart. Inhale and then exhale as you pull the bar up to chest level. Keep elbows above the level of your hands at all times. Inhale as you slowly return to the starting position.
12 Reps, 2 sets, 30 second rest between reps.

Exercise 5:


Lumbar Back Extensions

Straddle the Roman chair with the leg pads behind you. Climb into position by putting your hands on the grips and sliding forward on your belly until feet are locked in under the heel pads and your waist extends off the front of the machine. Cross your arms across your chest. Inhale as you gradually lower yourself, bending only at the waist. Exhale as you slowly return to the starting position.
12 Reps, 2 sets, 30 second rest between reps

Exercise 6:


Roman Chair Side Bends

Position yourself sideways on the Roman chair, and hook your feet underneath the foot bar. Start with your torso parallel to the ground. Inhale and then exhale as you curl body sideways, toward the ceiling, using your oblique (side) muscles. Inhale as you slowly return to the starting position. (Note: This exercise is uncomfortable for some people with pre-existing back pain. Do not perform this if you feel any discomfort.)
12 Reps, 2 sets, 30 second rest between reps

Exercise 7:


Roman Chair Ab Crunches

Sit facing backwards on the Roman chair, and hook your feet under the foot bar. Lean back until your torso is parallel with the ground. (Note: Do not hyperextend your lower back.) Inhale and then exhale as you use your abs to bring your torso up to an upright sitting position. Inhale as you slowly return to the starting position.
12 Reps, 2 sets, 30 second rest between reps

The Skinny on Fats

Banning fats from your diet in a quest to whittle that waist? Your skin won't thank you. Healthy bodies need healthy fats - and healthy skin needs essential fatty acids.

Natural Skin Care With Essential Fatty Acids

They're called essential fatty acids (EFA) for a reason -- your body needs them! And it doesn't make EFAs on its own; you only get them from the foods you eat.

Key elements in a natural skin care diet, essential fatty acids like omega-3s and omega-6s are the building blocks of healthy cell membranes. These polyunsaturated fats also help produce the skin's natural oil barrier, critical in keeping skin hydrated, plumper, and younger looking.

If you're not getting enough EFAs in your diet, your skin may be dry, inflamed, and prone to whiteheads and blackheads. Yet there's more to essential fatty acids than plumper skin.

Essential Fatty Acids: Skin Care and Body Booster

EFAs can be real skin care powerhouses. Research suggests that they may not only reduce sun sensitivity in those with photodermatitis, they may also diminish the inflammation associated with acne. Other studies found that psoriasis treatment that included medication and EFA supplementation was more successful than treatment with medication alone.

And omega-3s can help lower your risk of heart disease and stroke and may reduce symptoms of joint pain and depression. They may even boost your immunity and forestall Alzheimer's disease. Those are some powerful body-boosting fats!

Choosing Healthy Fats for Natural Skin Care

If you're ready to boost your body and skin with these smart fats, here's what you need to know: Most of us have diets woefully short on omega-3s and too rich in omega-6s. To boost body and skin, the idea is to keep these nutrients in balance, easier to do when you know their sources.

Omega-3s are found in:

• Salmon
• Mackerel
• Flax
• Safflower oil
• Walnuts
• Sardines
• Soy
• Fortified eggs

Omega-6s are generally found in:

• Baked goods
• Cooking oils
• Poultry
• Grains

A well-balanced diet contains proteins, carbohydrates, and these good-for-you fats. Healthy fats are vital to healthy bodies -- and great skin!

12 tips to get through the Holidays!

The holidays are a time of love, togetherness and – who are we kidding? – stress. Whether you’re traveling to or hosting your holiday gathering, you’re sure to need some major holiday stress relief. The biggest causes of holiday stress are relationships, finances and physical demands. Here are 12 tips to help you cope with all three so you, too, can avoid holiday stress.

1. Plan a Buget! Between gifts, travel, food and entertainment, it’s easy to overspend during the holidays if you aren’t careful. It takes about four months for the average credit-card user to pay off holiday-related bills. Don’t let finances stress you out. Simply stick to a budget. Figure out how much money you can afford to spend on a holiday, then don’t spend a penny more.

For gift-giving, it may be helpful to decide how much money you can spend on each person, then put that amount of cash directly into an envelope with the person’s name on it. When the envelope is empty, your shopping ends. No exceptions.

2. Focus on One Thing at a Time! Instead of trying to do everything at once, separate your tasks and tackle them one at a time. That way, you will be less likely to get sidetracked or have your mind wander. It also helps to have a list of all of your tasks so you can mark off each one as you complete it (Of course I brought up the to-do list, it's THAT important!). Plus, you’ll feel a greater sense of accomplishment when you can see all the things you have finished.

3. Simplify!!! If you feel pulled in too many directions during the holiday season (places to go and people to see), cut back on all of your outings. For example, many people’s Christmas stress stems from trying to juggle too many activities: office holiday parties, church events, Christmas caroling, tree-lighting ceremonies, pictures with Santa Claus, the Nutcracker ballet. Let each member of your family pick one or two activities that mean the most to them and save everything else for next year.

Find ways to simplify your holiday shopping as well. For example, a few weeks before the holiday, take a personal day at work and do all of your holiday shopping. Try to do it all at one shopping center, if possible, to eliminate the time and stress of travel. Or do all of your shopping from home via the Internet.

4. Say NO! Don’t let anyone pressure or guilt you into taking on more than you can handle. Simply decline, nicely but firmly, activities or engagements that you don’t have the time or energy to undertake. If you can’t say no (for example, to your boss), cut something else out of your schedule to make sure that you don’t become overbooked or overstressed.

5. Hold Your Tongue. The holidays are a time of family togetherness – and all the family drama that goes with it. When family members cram together under one roof, it is not uncommon for tempers to flare, especially with the added holiday stress. Keep the peace in your household by setting a good example. Practice forgiveness and accept your family members for who they are. And if that doesn’t work, remember what your mother always said: “If you can’t say something nice …”

6. Watch what you eat. We all have a tendency to overindulge during the holidays with sweets, fats, carbohydrates and alcohol. Unfortunately, the more fats and sugar you eat, the less energy you have, and you end up feeling even more stressed and run-down. Fill up on healthy snacks before you go to a holiday party. You’ll be less tempted to overeat on a full stomach. To keep your energy up during the hustle and bustle of holiday preparation, try eating mini-meals throughout the day.

7. Break a SWEAT!!!! Exercise is one of the best ways to help your body beat stress. But when you’re running around with a “to do” list as long as Santa’s, hitting the gym is usually the last thing on your mind. Just as it is important to maintain your normal diet during the holidays, it is essential to keep up with your normal exercise routine.

If you can’t squeeze in that hour-long cardio class, take the dog on a quick jog around the block or throw the football around in the backyard with your nieces and nephews. Yoga is a great exercise for holiday stress relief: You can stretch your muscles and relax your mind at the same time. Don't forget those shorter interval trainings like Turbo Fire's HIIT's or Shaun T.s Fast & Furious, burn a ton of calories in a short time.

8. Set aside some "me" time. Take a minimum of 15 minutes every day to kick back and relax by yourself. Take a walk around the block, sip a cup of hot tea or listen to some soothing music. A little alone time will help you recharge your batteries and put the rest of your holiday stressors in perspective.

9. Embrace your emotions. The holidays can be particularly stressful if you have recently lost someone you love or have gone through a divorce, or if you are spending the holidays alone. Recognize that your feelings of sadness and loneliness are normal. Allow yourself to express your emotions openly. Don’t force yourself to be happy just because it’s a holiday.

10. Give Back. Traditionally, many holidays are about giving. One great way of coping with stress is to give back to your community. Buy a gift for your favorite local charity, or donate money to a charity in a friend’s name. Volunteer at your local nursing home or soup kitchen. Helping others can fill you with a sense of joy like nothing else, especially if you can’t be with your own family during the holidays.

11. Keep your expectations realistic. Your family probably isn’t like the Cleavers, and your holiday probably won’t end up like a TV special. In real life, problems happen. Maybe you overcooked the turkey. Maybe your sister couldn’t make the drive up. Maybe you didn’t get through all the things on your “to do” list. Don’t sweat the small stuff. The holidays are a time to celebrate and give thanks for everyone and everything that you have.

12. Get Help. If you find that your feelings of sadness and anxiety last for more than a few weeks, if you notice that your eating and sleeping habits have drastically changed, or if you feel unable or unwilling to go about your normal daily activities, you could be dealing with more than just holiday stress. You might be suffering from depression. If you notice any of these symptoms, talk to your doctor or a mental-health professional. He or she can help you identify the root of your problem and figure out how to resolve it. Your doctor can also provide useful tips for coping with stress and depression in the future.

Between your budget, your family and your physical demands, you have enough on your plate during the holidays without having to deal with added stress. Use these tips on coping with stress to help put you back in the holiday spirit. Remember: You may not be able to make your holiday perfect, but you can certainly make it unforgettable. Go ahead and check “eliminate holiday stress” off your “to do” list.

Lets talk about sweat.

You always hear the saying, “lets go exercise and work up a good sweat" like sweating is a sign that you’ve had a good, productive workout. But what if you exercise and you don’t really sweat during the workout? Was that workout a lost cause? Does it mean you just didn’t exercise long or hard enough for it to be a productive workout?

Well let’s examine the facts here and dispel the ever popular myth about just why you sweat and it’s relation to exercise.

Your body is like an engine that never stops running and like all engines, it produces heat. The more your muscles contract, the more heat is produced. If the body didn’t have ways of keeping you cool, you would overheat and collapse within 20 minutes.

The first method is radiation where heat radiates out of the skin if the air around you is cooler than your body.
The second method is conduction which is the transfer of heat by direct contact such as swimming in a pool of cold water where the water absorbs your body heat.
The third method is convection where moving air cools us down like when you stand in front of a fan or when the wind blows.
The last method is evaporation where water from our blood absorbs the heat and rises to the surface of the skin through the sweat glands so it can evaporate creating a cooling effect.

In colder conditions, you will not need to sweat as much due to the body using radiation to keep cool. In hotter conditions, sweating is the primary method of keeping cool due to the air being hotter than your body but if there is humidity present, sweat cannot evaporate as well and that’s why you will see sweat dripping off you. Since in these conditions sweat doesn’t evaporate, radiation and convection (remember the moving air?) are used by your body to keep cool.

Everyone has a different sweating pattern. Gender, age, fitness level and environment contribute to how much you sweat. Women seem to sweat less and start to sweat at higher temperatures than men. People tend to sweat less as they grow old and thus cannot take the heat as well as a younger person but declining fitness levels may have something to do with that. In laboratory experiments where both young and old people were of similar fitness levels, there was no notable difference in their sweating process.

If you exercise in an air-conditioned room or outside when it’s a cooler time of year, you will not sweat as much because the cold air evaporates your sweat faster and also sets your body up to use more of the radiation method meaning your body can deal with the heat created by exercise more easily. It does not mean you are not burning as many calories because the intensity and length of time of your exercise is what determines caloric burn, not how much you sweat. You are sweating all the time but you just can’t see it because it is always evaporating.

If it were true that the more you sweat, the more calories you burn during exercise then it would also be true that you would be burning more calories simply sitting in a hot, humid room so as to build up a sweat but this is obviously not the case as the sweat you would be seeing is due only to the conditions of the room not allowing for evaporation for cooling the body.

Exercise produces heat, heat produces calorie expenditure, and you produce the same amount of heat whether exercising in a cold environment or a hot one so just because you don’t sweat as much in the colder environment does not mean your exercise session was less productive.