SHAKEOLOGY: If You Are Going to Compare, Dig DEEPER than Cost,Calories, and Carbs!

I loved reading this post from Lindsay Mataway a few weeks ago, it is SO TRUE!!!  Check it out:
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Look, I am no health nut, but I have made some changes in my life that now help me to lead a healthy LIFESTYLE and I make it a point to SHARE those things with others!

One thing I have learned is that MARKETING COMPANIES aren't stupid and they understand out WE, THE CONSUMER, work!!!  They know that most people trying to be health conscious will flip over their product and take a quick glance at 3-4 things: calories, carbs, protein and of course... COST. 

I am sure you've seen the advertisements on most products:  LOW CAL, LOW-CARB, RICH in PROTEIN and LOW COST.  They do whatever it takes to make their products sell so that YOU buy it.  What that USUALLY means folks is that they have to ADD artificial sweeteners like SUCRALOSE for taste and that "SUGAR-FREE" label (which by the way has been PROVEN to make you gain weight by stimulating your appetite, increasing cravings and stimulating FAT storage) and/or SUBTRACT the actual NUTRITIONAL VALUE - just so that they can keep COSTS down and make a profit off of YOU.

But here is the kicker:  your body NEEDS REAL NUTRIENTS - vitamins, minerals, amino acids, phytonutrients, etc - to function as the well-oiled machine it was designed to be.  And while LOW-CAL make keep you SKINNY... it most definitely, alone, is not going to be what keeps you HEALTHY.

I am not just talking "healthy" as in you won't get Type 2 Diabetes or Cancer.  I know that the girls in my demographic aren't all that worried about that right now.  But let me ask you this:

- Do you wake up feeling RESTED?
- Do you have SUSTAINED ENERGY throughout the day WITHOUT coffee or Red Bull?
- Do you have a CLEAR FOCUS while at work?
- Are you constantly battling CRAVINGS?
- Do you tend to get SICK often?
- And are you REGULAR? (You know what I mean!)

ALL of these things are linked to your HEALTH and WELLBEING and the kinds of NUTRITIONAL choices you are making.

So yes - I believe in SHAKEOLOGY.  I've been drinking it EVERY DAY for the last 2 months.  And, YES, I'm aware there are lower cost, lower cal, lower carb options out there.  But WHEN YOU KNOW BETTER, YOU DO BETTER!!!!

Dig a little deeper and I think you'll see that you ALWAYS get what you PAY for!

Look at the FACTS and decide for yourself:  Shakeology Information

MOTIVATION: HEALTHY FOOD; HAPPY BODY!

HEALTHY FOOD; HAPPY BODY!: That craving for a bag of Doritos can be satisfied with the click of a vending machine button. But, the feeling after eating them might not be worth it. Trade in that craving for a delicious fat-burning snack or workout session with your friend for more long-term and healthier results.

 

 

 

 

12 Yoga Poses Even a Baby Could Do!

I am certainly a person that likes to encourage others to do YOGA, at least 2-3 times per week.  Heck, I AM a yoga teacher! 

The benefits that you receive from the practice are amazing and it allows you the time to be "still" and not think about anything but the present moment.  I came across this great link on Kimberly Snyder's blog and thought I would share these amazingly simple poses.  

Check out the link here: 

http://kimberlysnyder.net/blog/2014/02/19/infographic-excuse-yoga-12-poses-baby/

After a long day, find a quiet place to do these poses 2 minutes at a time.  You will feel amazing!

Sat Nam!

STATurday: My Journey with T25 and Shakeology

Today is a VERY special day - it's STATurday! 

I just completed 8 weeks of FOCUS T25, drinking Shakeology, and sticking to the nutrition plan.  I sort of want to cry right now because I have officially lost 10 pounds and am HALF WAY to my weight loss GOAL! 

You have NO IDEA what this means to me.  I have been working so hard to get here and it feels AMAZING to have achieved this goal.  To have met this gives me even further motivation to continue on for the last two weeks of the FOCUS T25 program.  It is truly an amazing work out program and you can't argue with 25 minutes a day for 5 days a week! 

As you can see - my entire body has resulted in a HUGE change.  I have lost 10 pounds off my body, which has resulted in also losing:

~ 4 inches off my WAIST!
~ 2 inches off my HIPS!
~ 2 inches off my CHEST!
~ 2 inches off my ARMS!
~ 5 inches off my THIGHS!

Resulting in a TOTAL INCHES LOSS OF: 15 INCHES OFF MY BODY!!!!!

TOTAL FAT OFF MY BODY?  7%!   THAT IS AMAZING!!!!

I love being a beach body coach, I love feeling healthy, I love being fit, I love having ENERGY, I love my Shakeology, I love my friends and family who have been supporting me through this journey, I love my CHALLENGE GROUPS and I LOVE YOU ALL FOR READING MY BLOG AND KEEPING ME MOTIVATED!!!  I am just a BIG BALL of LOVE right now! 

I seriously can't wait to share my LAST photo of FOCUS T25 in 2 weeks!   This means I need to start thinking about another beach body program to begin... any thoughts on the next one I should order?!  I'm caught between getting P90X3 or TURBOFIRE!

COMMENT on this post or E-MAIL me directly at coachmelissamckim@gmail.com and let me know the program you think I should do NEXT!  If you're also interested in being part of my Facebook Challenge Groups in the future, please don't hesitate to reach out!

Stay tuned to next week for my STATurday results!

Um...Are Cheat Meals OK?

The Short Answer:

YES!  It is perfectly fine to have a CHEAT MEAL.  If you are sticking to the rest of your diet plan throughout the week, there is nothing bad with cutting lose once or twice a week.  In fact, the shift in calories actually can help you avoid plateaus.  And let's face it - it also helps keep us SANE!  Life is WAY TO SHORT not to eat the occasional chocolate cake and ice cream!  :) 

The Long Answer:

So, now I will explain WHY the occasional cheat meal is alright every now and again.  As I mentioned before, it can help you in avoiding plateaus.  It honestly can help you physically, mentally, and emotionally overcome diet challenges and stay on course! 

So here is a basic rule that our body likes to operate under PHYSICALLY:

When you eat at a calorie deficit while working out regularly, your body doesn't get the memo that you could stop at any time. Instead, it assumes you're trudging across a hot desert, desperately looking for food and water in hopes of feeding your starving family... or you get where I'm going with this... 

So, to deal with this stress, your body's metabolism will slow down causing it to hold onto its emergency food storage (your body fat) to survive.  Many experts call this "starvation mode" and because you're not burning fat, it creates a weight loss plateau. "While the obvious solution is to increase your calories in general, cheat meals are also effective because they give your body a little "feast" break in the middle of the "famine" to convince it to keep burning those love handles away."(1)
In fact, many nutrition experts suggest mixing up your calorie intake every day (deficit and surplus) - so that you aren't eating the same amount all the time.  You need to trick your body so that it continues to help you get rid of those love handles (!!).

Here is the MENTAL arena that cheat meals help you with... 

If you haven't had the chance to read it - please do: Willpower: Rediscovering the Greatest Human Strength, written by Dr. Roy Baumeister and science writer John Tierney discuss the concept of "decision fatigue," the idea that willpower, just like our muscles, can give out after a while. "When asked whether making decisions would deplete their willpower and make them vulnerable to temptation, most people say no. They don't realize that decision fatigue helps explain why ordinary, sensible people get angry at their colleagues and family, splurge on clothes, buy junk food at the supermarket, and can't resist the car dealer's offer to rustproof their new sedan."

Why do I mention this reference?  Well, think of your Cheat Meal in the same way you think of your Work-out Recovery Days.  It allows you to relax and rejuvenate your willpower, minimizing the risk of you falling off the horse in the future. 

Also, let's face it - cheat meals help RELIEVE ANXIETY, which assists the EMOTIONAL aspect of this brilliant concept.

I know you've been there - heck I've been there!  Turning around your diet can be really challenging.  When you eat clean, it can mean that you're steering clear of those comfort foods you've loved and craved your entire life.  The foods that act as your security blanket, your comfort.  Well - the fact that they are absolute crap and they were slowly killing you is besides the point....*cough, cough*  Those foods help in giving you emotional strength!  As long as you don't think it'll cause a relapse (SERIOUSLY), there's no reason to completely walk away from a cupcake on your birthday or a hot dog at the baseball game.  When I go to Florida to visit my grandparents - I can't stay away from my Nana's home cooked Italian Pasta and Dordeegies (Italian cookies) - yum. 

There is something to be said about having these cheat foods on those special occasions that help make life all that much more enjoyable - don't you think? 

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My Resources:
(1)-BB Newsletter Article: "Ask the Expert: Are Cheat Meals OK?" By: Denis Faye

MOTIVATION: REMEMBER YOUR GOALS!

REMEMBER YOUR GOALS:  We've all had moments of weakness during a workout or while trying to adhere to a healthy meal plan. The trick is to remember those key reasons you started in the first place.  If you're getting fit for your family, or trying to do activities together, make an inspiration board with positive sayings and photos to look at for motivation during weak moments.

 

 

STATurday: My Journey with T25 and Shakeology

Well - it's my check in week for STATurday!  The good news is that I didn't gain and I didn't lose.  I am at the same weight as I was last week.  With Valentine's Day treats and the Pizza that I had last night for dinner with my fiancée, I am actually pretty pleased with this scale result!

While I didn't lose weight on the scale, I can tell that I've gained muscle since my body fat percentage went down from 36.3% to an even 36%.  That is awesome!  That is why I stress the importance of taking measurements in other ways (other than just the scale).  The scale doesn't give you the whole picture!  Check out this YouTube Link on how to take the proper measurements and keep track of your progress: 

And if you haven't done so already, you should become a member on Team Beach  Body - they have a GREAT feature that allows you to keep track of your progress and goals.  As you can see here, I have been measuring myself roughly every 14 days.  It keeps things nice and organized and really gets you excited to see all that hard work paying off!  Sign up for FREE Membership on Team Beach Body's website.  Here is the link:  FREE Beachbody Membership

Thanks so much for following me on this transformational journey with T25 and Shakeology. I am really loving the program, the support I'm getting from my own coach and the people on Team Beach Body, along with my challenge groups on Facebook! 

My hope is that someone reads this and gets inspired to make a change in their life as well - I am so happy I made this choice and am enjoying the ride!

Stay tuned for my full STATs next STATurday!  I like to post pictures up every 14 days to be in line with my measurements and can't wait to see next week's photos!

Part One: The Root Chakra - What is it exactly?

 

 

 

THE ROOT CHAKRA

There are 7 Chakras (in Kundalini Yoga there are 8) that are associated with special aspects of human awareness.  They are energy centers (also called energy vortexes) and when we have blocks in our life - whether they are on the MENTAL, SPIRITUAL, EMOTIONAL, and PHYSICAL side - it can cause problems in our chakras.  Blockages.  By doing yoga, meditating, and working through these chakras, you will begin to notice changes not only in your body, but in your life. 

The ROOT Chakra, also known as the First Chakra, is located at the base of our spine.  It's primary function is to GROUND us and provide SECURITY.  It is our primal energy, the part of us that wants to take care of ourselves as well as others.  The part of us that wants to belong!  It is the part of you that likes to makes things simple, easy, and basic.  It is also where our sexual energies and primal instincts emerge from. 

In the simplest form, if you are not feeling safe or secure - you're probably what?....  You guessed it- you're probably Anxious and are under lots of Stress.  You live in Fear of the unknown, of not belonging, of not feeling stable and grounded.  If this is sounding like you - you need to get working on your First (ROOT) Chakra.

How do you work on the First Chakra? 

I am currently reading a great book called "The Seven Fold Journey: Reclaiming Mind,  Body, and Spirit through the Seven Chakras" by Anodea Judith and Selene Vega.  They provide a step-by-step approach to healing and balancing one's life using contemporary psychotherapeutic techniques, yoga, bioenergetics, journal exercises, meditation, dance, and ritual. I would HIGHLY recommend it.  It will really get you to start thinking about things, notice patterns in your life you may be able to fix, as well as how you can make changes NOW. 

My plan is to post some of my own findings on here as I work through the process.  In "Part Two: The First Chakra"- I will share some of my process and findings while working through it as well as offer some meditations and advice.

Stay TUNED...

OH... and in the meantime, I also wanted to share the following for your viewing pleasure!  I found this great image (below) on www.projectinnerpeace.org and description of the Chakras that I think will help in giving you a picture of how the energies relate to us and those entities outside of us:

"This image shows how the chakras extend outward from our physical bodies.  Most of the chakras extend forward and backward, as a spinning cone-shaped vortex of energy.  The root chakra extends downward, connecting us to the earth while “grounding” us.  The crown chakra extends upward to our higher self and the spiritual planes, connecting us to the divine!"

It's pretty neat, huh?  I am such a geek when it comes to this stuff - I love reading and learning more and more about it!  It is fascinating!

 

MOTIVATION: SMART EATING

Fast food and many pre-packaged foods and snacks contain high levels trans fat, sugar, sodium, and carbs.  Choose whole foods such fresh fruits and veggies, whole grains, and lean proteins to help lower your fat, sugar, and cholesterol intakes. 

STATurday: My Journey with T25 and Shakeology

Well folks, I am in complete shock!  I have lost 9 pounds since I began my journey with T25 and Shakeology.  I am incredibly happy with the results and from the support that I have received from my challenge group and friends.  I AM SO HAPPY!

I started this journey at 165 pounds on December 31, 2013.  When I began the challenge group on January 5th, I was only 1 week in and had already lost 1.2 pounds. 

BEFORE:

BEFORE:
My Stats:  163.8 lbs
Waist: 37.6 inches
Hips: 40 inches
Chest: 37.5 inches
Right Arm: 13.2 inches
Left Arm: 13 inches
Right Thigh: 25.5 inches
Left Thigh: 25.8 inches
Body Fat %: 37.6%


TODAY:
Weight:  156.4
Waist: 34 inches
Hips: 38 inches
Chest: 36 inches
Right Arm: 11.8 inches
Left Arm: 11.9 inches
Right Thigh: 21.5 inches
Left Thigh: 22 inches
Body Fat %: 36.3%

As you can see - I shrunk down a lot!!!  I couldn't even get my bum into those black shorts that you see me wearing today!!!  CRAZY!!!!

I've been doing T25 for 30 days now and these are the results I am getting by ONLY DOING 25 minute workouts, 5 days a week and drinking Shakeology every day.   I have also been eating clean and up to 5 mini meals a day.  This has helped me tremendously in keeping my blood sugars levels even and not making me crave any sweets.  That, and Shakeology helps a TON since I get my Vegan Chocolate shake every morning!  :)

THIS IS THE HAPPIEST I'VE BEEN WITH MY BODY IN A LONG TIME!  I am so happy that I have stuck with my promise to myself and am now on the journey to help others with their health and fitness goals! 

Stay tuned for next STATurday to see even more results!

P.S.  If you'd like to join MY NEXT CHALLENGE GROUP - please send me a message at coachmelissamckim@gmail.com and I'd be happy to add you to the group on Facebook!  The challenge will begin on MONDAY, FEBRUARY 17, 2014.  I'll send you more details about what you'll need.  Are you in?

Clean Eating Basics - YOU CAN DO THIS!

I know many people struggle with the nutrition aspect of weight loss and health. Here are some basic tips to get yourself on the right track to eating for your best self!

*Eating 4-6 small meals a day is usually better than 3 large meals. I have found that it really helps to keep the blood sugar levels even throughout the day as well - no 3pm crashes or sugar cravings!

*The less ingredients something has, the better - and if there are ingredients you can't pronounce or don't know of, it's best to steer clear.  They say a good "rule of thumb" is to not purchase anything that has more than 5 ingredients in it.  Normally, anything more than 5 ingredients probably has chemicals in it that you don't really want to put into your body.

*Keeping yourself hydrated is so important! Drink at least 64 ounces per day!  I always bring a water bottle to work and have a sparkling water with lemon or lime flavor at lunch (for something a little different). 

*Eat breakfast within an hour of waking up each day.  I drink Shakeology every morning after I work out - it is light enough to not make me feel sick but strong enough to help me last for 3 hours until my next meal. 

*Avoid WHITE! This includes white sugar, white flour, and white bread.  SO IMPORTANT!

*Get enough fruits and veggies per day!  I normally always have 2-3 cups of veggies at lunch and dinner.  I will also eat a banana and apple or pear during the day.  YUM!

*It's best to cut out most (if not all) soda, high-calorie juices, and limit alcohol consumption (for optimal results).  STAY AWAY FROM THE DIET SODAS!  Instead, have a sparkling water - it helps curb the soda craving as well as adds some carbonated bubbles to your day! :)

*Keep in mind proper portion sizes. You may think you're eating the right foods, but if your portions are out of whack, it's counterproductive.  I have tons of measuring cups throughout the house to help me MEASURE everything I add to my plate.  You can go to WalMart or Target and get some measuring cups for $2 - get a couple of them so you can keep them in your cereal boxes, etc.

*Get in 2 servings of healthy fats per day - canola oil, flaxseeds, salmon, hazelnuts, olive oil, avocado, etc. 

*When dining out, look for items that are "baked", "grilled", "dry-sauteed", "broiled", "roasted", "poached", or "steamed".

*Avoid: "breaded", "au gratin (with cheese)", "casserole", "carbonara", "creamy", "sauteed", "tempura", "gravy", "fried", or "bisque".

Anyone, feel free to add your own tips, as well!  :-)

MOTIVATION: No More Mental Games!

Your body knows it can do it, but sometimes it takes your brain a little longer to process the information. Don't let anything or anyone—even yourself—stand between you and your goals.

 

PULL A NIKE & "JUST DO IT!"

STATurdays: My Journey With T25 & Shakeology

2014 has been a different year for me than any other.  The reason?  Instead of making a typical "New Year's Resolution", I decided to make a promise. 
A promise to myself. 

Why a promise vs. resolution you may ask?  Well - a promise means much more to me and I don't break or make promises I can't keep.  Which leads me to my personal promise for this year and the rest of my life: 

"I promise to lose weight, get back to my healthy & fit self, and help others on their journey to live a healthy and active lifestyle.  Because I said I would."
 

Monday, December 30, 2013 marks the day that I decided to get started on my promise.  Starting at 165 lbs (the heaviest I've ever been in my entire life) I wanted to get a head start before the New Year.  I started to do the Beach Body work out program T25.  When I did the first week - it was hard - I was sweating so much by doing just 25 minutes a day.  It was intense.  I remember thinking - this is going to be hard, but it's going to be SO worth it!  KEEP YOUR PROMISE!

So the following week - when I started week 2 of T25 I decided to join a challenge group via Facebook and get a Beach Body Coach.  My sister, Emily, had introduced me to this wonderful Beach Body Coach named, Lisa.  She got me really excited about the Challenge Group and created a space where she, along with the others participating in the challenge, would be holding me accountable and supporting me.  Part of the challenge was to do a Beach Body workout program (T25 for me!), buy a 30 day supply of Shakeology, and also eat CLEAN and 5 mini meals a day.  I also had to share my measurements and take a photo.  Keep in mind that by this point, I already had 1 week of T25 under my belt and had already lost 1.2 pounds (!!!):

DAY 1 OF CHALLENGE GROUP

 

My Stats:  163.8 lbs
Waist: 37.6 inches
Hips: 40 inches
Chest: 37.5 inches
Right Arm: 13.2 inches
Left Arm: 13 inches
Right Thigh: 25.5 inches
Left Thigh: 25.8 inches
Body Fat %: 37.6%

After seeing the photo above for the first time, I started to cry.  I didn't realize that I had let myself get to that point.  I didn't realize that I was eating more than I needed because I wasn't being fulfilled in other aspects of my life, or I was stressed, or I was BORED and just wanted something to do in front of the TV.  I WILL NEVER be at that point EVER AGAIN.  No more excuses, no more eating when I'M NOT EVEN HUNGRY.  No more.   

The meal plan was super simple to follow and pretty flexible.  I found that by eating smaller meals throughout the day, I was never hungry and my sugar levels stayed consistent all day long.  I also stopped drinking Diet Coke. 

14 days later - I had to submit my STATs and another photo.  Between the meal plans, Shakeology, the Facebook Challenge Group, my beach body coach, and the T25 work outs - it was awesome to see that my body was changing! 

 

And here are my full stats from the Team Beach Body page after 14 days so that you can see the comparison (below)  

 

As you can see - I LOST another 2.8 pounds (yay!), 2 inches around my waist, thighs, and my arms shrunk down 1 inch.  CRAZY that this can happen with only 25 MINUTES A DAY and eating right!    
 
So where am I at now?  Well - I have now completed 5 weeks of T25-ALPHA and 26 days of the Challenge Group Meal Plan and drinking Shakeology.  Starting Monday, February 3 - I begin T25 BETA and I am really excited.  It is going to be harder, but I know that the hard work will truly pay off! 

Stay tuned for NEXT STATurday, when I post my 30 day challenge group stats and new photo!  I’ll also let you know how I do with week 1 of T25 BETA.  Stay Healthy & Happy my friends!