3 Day Shakeology CLEANSE!

The 3 Day Shakeology cleanse for ME is not about weightLOSS... 

For me... I did the cleanse BEFORE Thanksgiving so that I felt GUILT free to indulge on the holiday  

I was reminded of how LITTLE water I have been drinking. I SLEPT better on the cleanse. Digestion gets a little RESTART. Metabolism got a BOOST with Green Tea. Plateau kicked the bucket  And you don't starve yourself!

I am so glad I did the cleanse before Thanksgiving. I have maintained my weightloss - but again, that wasn't my focus. 

I plan on doing this AGAIN before Christmas.

Anyone want to join me for a PRE-Christmas 3 Day Shakeology Cleanse Group?

Here are my cleanse results from BEFORE Thanksgiving:

 

Last time I cleansed I lost 7lbs on the scale. This time - not that much. I do have more muscle this go-around though.

Here are the results of my PREVIOUS cleanse:

This cleanse is for MEN & WOMEN. Some women in my PRE-Thanksgiving group lost 10lbs on this 3 day cleanse! 

This cleanse is NOT for anyone who is pregnant or a nursing mom.

The cleanse is a challenge - but you EAT FOOD throughout the 3 days. NO STARVING!

You have a group of friends SUPPORTING you in the private Cleanse Facebook Group!

Reasons to do the cleanse:

Kickstart your fitness journey.

Come OFF a fitness plateau!

Challenge yourself!

Boost metabolism.

Prepare for HOLIDAY eating without GUILT!

If you are interested in joining my next CLEANSE group - you must FIRST be signed up for a 

----> FREE ACCOUNT with me as your coach.

Then friend request me on FACEBOOK!

Then... grab your Shakeology on HOME DIRECT!

Send me a message and JOIN our CLEANSE group!!

I can't wait to see YOUR results!

xoxo,

Brittany

Weight Loss: How do you measure your progress?

     Is the SCALE Your Go-To Tool for Weight loss Progress?

I used to be a SLAVE to the scale. Now, I am completely against the idea of letting the scale decide your success. In some cases the scale can be your worst enemy.

 

 

The number on the scale is not the most important thing to keep an eye on. You must understand the difference between muscle and fat. Muscle is very GOOD for the body, and as most understand excessive FAT is NOT GOOD for the body.

When we exercise, we burn fat (which often results in losing weight); however, exercising also helps build muscle which means that we gain weight as well. If all we do to measure our progress is WEIGH ourselves, we will be missing out on all the IMPROVEMENTS being made to our physique!

If we could only shift our mindset to GETTING FIT and not merely LOSING WEIGHT. Yes, your weight can be an indication of how fit you are but it is not the only way to judge your fitness level OR your progress towards your fitness goals.

While 1lb of muscle is equal to 1lb of fat, muscle takes up MUCH less space. The result of a body with lean muscle is a smaller & tighter physique.

These changes can be measured in different ways:

1. You can take regular measurements to see improvements.
It is very important to keep an eye on the changes as these will tell you if your ‘workout plan’ is effective or if you are hitting a “plateau.”
2. It is also a good idea to take pictures of yourself intermittently – as this is where I have seen the MOST changes!
3. Many people measure progress by how their clothes fit them. Do you look better in it now? Does it fit better? Is the shirt tighter or lose?

 

So, hopefully you will use the scale as ONE progress tool, and not the ULTIMATE measurement of progress! Remember that a healthy lifestyle & a fitness transformation is a JOURNEY!

 

xoxo,
Brittany

PiYo - by Chalene Johnson

When I first heard of PiYo, I had no clue what it was all about. I knew it must be awesome, because Chalene Johnson is awesome, in my eyes at least. She is one of the best fitness experts in the US today and the world seems to agree with that. She created PiYo about ten years ago and says it is like “yoga or pilates for hyper people.”

 

 

She is a New York Times best selling author of PUSH, creater of the FREE 30 day push online (www.30daypush.com) and creator of Turbo Jam, Turbo Fire, & ChaLEAN Extreme. PiYo is especially designed to add flexibility and strength to the body. This is a mixture of intense and unique choreography that is fun, challenging and result oriented.

 

 

I’ve done my research on the topic and was surprised to see the benefits of PiYo. This technique by Chalene works on core and abdominal strength while adding stability to the body. I was able to do a PiYo workout at this year’s Super Sunday event through Beachbody. I did it along side 2 friends and we all had a GREAT workout!

There is news about PiYo possibly being available through a DVD program SOON!! Also, you can become PiYo certified if you’d like!!

The mixture of energy with the moves worked well and is a good blend. It will keep you motivated so that you give your best and don’t get bored. It ensures that you STRETCH… which, let’s be honest, most people SKIP that part!

 

 

The exercises are truly unique and are bound to give good results. I was sweating a TON at the end of my first PiYo workout! I am sure you will love it too!

Plus, Chalene Johnson, is just AWESOME!

 

xoxo,

Brittany

 

Importance of Meal Timing with Fitness

When it comes to food, there are a few things that are very important: what we eat and when we eat. The timing gets to decide a lot of things. We have been taught that we should be eating a ‘breakfast, lunch and dinner’ every day… but as any FITNESS magazine will tell you – this is not ideal.

 

“To eat is a necessity, but to eat intelligently is an art.” –Francois de La Rochefoucauld

 

What you are eating will directly affect your body! Cardio & lifting ALL day will not help you achieve your goals if you are not eating properly. Proper nutrition has a huge impact on your health, your body’s ability to fight disease & illness, achieving a desired weight, or building a certain muscle tone.

I am following the Body Beast Nutrition plan – and I aim for 5 or 6 meals per day. Each meal includes the mixture of the three primary macronutrients: protein, carbohydrates & fats. Now, don’t worry too much about the nutrition lingo – just think about what you are eating and if one of those categories is WAY higher or WAY lower than the others – you should re-evaluate your eating plan. These three nutrients work together to build muscle & strip fat.

Here is a sample of what my typical eating looks like for the day according to the Body Beast eating schedule:

Workout

Post Workout Drink (immediately after workout)

Wait 1 hour:

Breakfast: usually 2 whole eggs & 4 egg whites, sometimes with salsa OR fruit and 1 piece of Ezekiel toast.

Wait 2-3 hours:

Beast-O-Matic Shake: Shakeology (+ ½ scoop of Hardcore Base Shake) with water, ½ banana, ½ tablespoon peanut butter.

Wait 2-3 hours:

Dinner: normally a lean protein & a ton of veggies

Wait 2 hours:

Snack: optional (almonds (5), ½ porton Shakeology, greek yogurt)

 

If you are following the Body Beast plan you are most likely trying to hit a certain number of calories every day – this is a very new approach to me. Normally, I do not count calories. Normally I eat 5 small portions of lean protein and veggies throughout the day – 6 days a week – with a cheat meal once a week – and at least 75oz. of H2O daily.

 

 

But, the Body Beast eating plan is a lot of food! If you are trying to increase your size, your body needs to materials to make it happen! FOOD! CLEAN FOOD!

 

No matter what plan you are following here are some basic rules to follow:

1.       Drink at least ½ your body weight in OUNCES of H2O!

2.       Do not go any longer than 4 hours in between meals (2-3 hours is ideal).

3.       Try to keep SIMPLE CARBS to a minimum (and if weight loss is your goal – keep carbs before 2pm).

4.       Be sure you are eating enough protein.

5.       If your brain tells you that you are “HUNGRY” try drinking a few glasses of water FIRST – dehydration can feel like hunger to the brain.

6.       Pay attention to your cravings. Why are you craving? Are you stressed? Did you eat ENOUGH healthy foods throughout the day? Are you bored? Figure out your patterns & break them.

7.       Don’t keep JUNK FOOD in the house – set yourself up for SUCCESS!

8.       Try to eat as soon as you wake up in the morning (a HEALTHY breakfast) or very soon after your workout.

9.       Do not consume SUGARY LIQUIDS all day long – this is a SURE way to gain unwanted fat.
 

10.      Give yourself GRACE if you “mess up” – this is a lifestyle change – NOT A DIET.


xoxo,
Brittany