STATurday: My Journey with 3 Day Refresh and Shakeology

Okay, so here I am, about to be very vulnerable.  Due to a recent development with my lower back, I have had to cut back on my PiYo Workout schedule.  I am making my back, but am really bummed about it.  This doesn't mean however, that I am sulking and pigging out on the couch at home.  I have been doing something to help me still reach my weight loss goal!  

I spent the early part of last week doing the 3 Day Refresh program!  I have to tell ya, I am typically the kind of girl that is a skeptic when it comes to stuff like this, but I really was shocked at how easy and effective it was.  This is coming from someone who has tried so many different kinds of programs, this is the ONLY one that I'd recommend.  Period.  It's healthy and effective.

In just 3 Days of the 3 Day Refresh, I lost 3.2 pounds.  You can clearly see that when I started I was quite puffy around my waste (super bloated and not regular...yes...I said it).  This morning when I went to weight myself, to my pleasant surprise - I was down, no bloat and REGULAR!  LOL.  

I am proud of the results and where I'm at at the scale right now.  It is amazing to see hard work pay off even when you're lower-back isn't up to par for exercise (other than walking).  No matter the circumstances, NUTRITION makes up 80% of weight loss!  REMEMBER that the next time you go for a bag of chocolate or CHEETOS!  

So what did the 3 Day Refresh Program come with you may ask?

The 3-Day Refresh Complete Kit includes:

• SHAKEOLOGY for breakfast – Packed with potent super foods, Shakeology starts each day of your Refresh with Your Daily Dose of Dense Nutrition to help improve and support all your body’s vital functions, while also helping to maximize energy and maintain healthy blood sugar levels (available in your choice of 6 flavors,including vegan options-recommended).*

• VANILLA FRESH shakes for lunch and dinner – This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, pro-biotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.*

• FIBER SWEEP drink as a mid-morning snack – Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks.* As part of a healthy diet low in saturated fat and cholesterol, Fiber Sweep can help lower cholesterol, support healthy blood sugar levels, and may even reduce the risk of coronary heart disease.*

• PROGRAM GUIDE – This comprehensive guide walks you through how this program works, what to expect, and how to prepare your shopping list, as well as your body, for the 3-Day Refresh. It also contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.

**

I really LOVE food too. What I REALLY loved about this program was that I was actually able to EAT during the program as well as learn some new yummy recipes. For instance, my first favorite, but very simple recipe was the Cucumber and Tomato Salad. This salad was delicious:

The simple mixture of lemon juice, balsamic and apple cider vinegar with olive oil on top is amazing. I am definitely making this again in the future.  

Needless to say, aside from the recipes, losing weight, and getting back on the right track - you should just TRY it.  Why?  Well - if you aren't happy with your OWN results, you can RETURN it and get all your money back.  It comes with a 30 Day Money Back Guarantee.  You can beat that!  :) 

If it can work for me, it can work for you though.  For more details, please feel free to contact me on Facebook or at coachmelissamckim@gmail.com.  I would be happy to send you further information as well as share how to save a few extra $$$ by just simply joining my team. I always love a good sale!

Yours in health and happiness, 

Coach Melissa

STATurday: My Journey with PiYo and Shakeology

I absolutely love PiYo and I am loving waking up every morning to work out!  While I remained the same weight this week, no changes - I am OK with that!  Still at 150 pounds, but I am feeling great, sleeping pretty well, and enjoying my routine!  It is really true what it says: 

Do you want to know what my schedule has been for the last five weeks?

4:45 AM Get outta bed, go pee (haha!)

5:00 AM Get dressed for working out, put contacts in, drink some E&E and brush the teeth!

5:15 AM Press "play" for my PiYo workout for the day

5:45 AM Drink my Shakeology and read some news. 

6:00 AM  Clean the house- whether it is dusting, vacuuming, emptying/filling dishwasher, laundry - whatever I need to get done. 

7:00 AM   Hop in the shower and get ready for work! 

8:00 AM Drive to work

8:30 AM Get Working

That is my morning schedule and it is great to get all the stuff I don't like doing (aka cleaning the house) first thing in the morning then handle it at the end of a long work day when I am exhausted!! I am sure that there are other women out there that can relate to this, right?!

Try setting little goals for yourself every day. It can be as simple as waking up in the morning at 4:45 and putting your alarm clock on the opposite side of the bedroom so that it forces you to get out of bed.  It could be that you want to cut out Diet Coke during the day. Make the goal small because just by making small changes every single day, they will start to add up in big ways and you will begin to see results!! 

The biggest thing that I have come to do this week is just setting goals for myself and my coaching business, household duties and other things of importance. I really think that by setting goals and sticking to them every single day you have a much higher percentage of getting things done and feeling good about your day/week! 

Another fun thing to do is put together a dream board!  If you're a visual person, like me, there is this great app by Jack Canfield called "Success Vision Board" that helps you put together a vision board right from your cellphone!  Here is the one that I put together this week - these are my business and life goals.

Setting goals and getting creative is always a fun way to stay motivated and on track.  I encourage you to do the same!  

Yours in health and happiness,

Coach Melissa

STATurday: My Journey with Piyo and Shakeology

YESSSS!!!!!!!!!!  This week has been amazing.  I am down 3 pounds and can literally FEEL my body getting tighter and leaner by practicing PiYo.  I am currently to 150 pounds!!!  YIPPEE!!!!

My next push is to get down to 140 pounds - which is very doable but will take a LOT of willpower.  I will keep being good about tracking my food these next few weeks and post my end pictures and results on here at the end of the first 8 weeks. Once the first 8 weeks are done, it goes into another phase of the program (Part 2).  So, I will be sure to keep you posted! 

Another thing that I did this week was incorporate T25 in 3 times (Monday, Wednesday, Friday).  The PiYo workouts like DRENCH and SWEAT are pretty intense, so I was concerned that doing TOTAL BODY CIRCUIT with T25 wouldn't be a good idea on those days.  But, I think that this cross training between the two programs has also helped a bit this week as well.  It's nice to see Shaun T again, he totally motivates me to kick some major butt in the mornings.  Charlene is also a big pusher and such a sweetheart!  She motivates me by the quotes / messages that she says during the workout.  AND, she does the workouts WITH me.  Shaun T makes me want to punch him in the face when he stops jumping and walks over to another person that is doing all the work. - I love the guy, but he makes me so mad when he does that. LOL!  If I am doing all this work, you gotta do it with me dude!  

Here is my FAVORITE recipe!  

Another big thing this week is that I have been drinking Shakeology twice a day, versus just once a day.  I have had it as my snack or a few times as my lunch / dinner.  It really helped curve my cravings for sweets in the afternoon hours of the day.  This week at work was also great because I made my homemade hummus and brought in fresh veggies to help keep me and my colleagues in line for those moments where we wanted a snack.  That alone was a HUGE shift and made a huge difference in my weight loss this week.  

Overall, this week has been incredibly successful and I look forward to next week.  Could I FINALLY get into the 140s?!  I am sure going to try my hardest... I know I can do it!  :)

If you are following me on my Facebook wall, I am sure you have already heard about my next 7 Day FREE Clean Eating Challenge that I am starting September 1, 2014.  If you're interested, please let me know and I'd be happy to share some more details with you.  Or check out my upcoming challenge groups page for further details on how to apply to sign up.  Or , as always, just shoot me an e-mail:  coachmelissamckim@gmail.com 

Thought for the Day

On Monday, the world lost another bright light in losing Robin Williams at just 63 years old.  While in life his light shined on countless many - from those of us entertained by his unique brand of improvisational humor to keeping spirits alive and well with our troops - in his passing we are reminded how impermanent this life is and how each and every moment that we live is an opportunity for us to connect with one another, love one another and perhaps use our fears to help us accomplish our dreams rather than letting them conquer us.

The reason I decided to write today about Robin Williams is that he is one of many people out there that have suffered or are suffering from depression and/or anxiety related disorders. Fitness is one component of total health, as is mental health.  It’s important to note that those currently suffering could be your co-worker, your family member, your best friend - or maybe even you.

Exercise is one of the best natural strategies for managing symptoms of depression and anxiety because it acts as a mood regulator.  Click here to read more about how scheduling just 10-15 minutes of regular exercise daily can help, often in conjunction with other treatments(ex. medication, cognitive behavioral therapy, stress reduction training).

• Exercise must be consistent.
• Exercise must be focused(10-15 minutes minimum).
• Exercise does not need to be high-intensity to reap mental health benefits.

If you or someone you know is currently suffering from chronic depression and/or anxiety, or is suicidal - PLEASE get help.  Tell someone.  Talk to the person so they don’t feel alone.  Watch for signs and symptoms of unusual behavior that may be a cry for help.  For more information regarding local resources on suicide prevention in Virginia, click here.  Call 1-800-273-TALK to connect via the National Suicide Prevention Hotline.

My next FREE 7 Day Clean Eating Challenge Group begins on Monday, September 1, 2014.  If you’re interested in participating, please let me know by e-mailing me at coachmelissamckim@gmail.com or sending me a PM through Facebook and I’ll be happy to send you further details. 

RECIPE WEDNESDAY: Portobello Baked Eggs with Sun Dried Tomatoes

Who doesn’t love a protein-packed, 20-minute egg breakfast?  I found this recipe on MyFitnessPal the other day and thought it looked delicious!  I can't wait to try it!  :)  

Ingredients 
2 Portobello Mushroom Caps (3 1/2″ in diameter) 
3 ounces Soft Goat Cheese 
4 Sun-dried Tomatoes, diced (8g) 
2 large eggs 
2 dashes salt 
Fresh cracked pepper 
2 torn Basil leaves for garnish 

Directions

Preheat oven to 400F.

Remove the stems from the mushroom caps and scrape out the gills with a spoon. Spray both sides of the mushroom with cooking spray or  a light brush of olive oil on a paper towel and set the mushrooms onto a baking sheet.

Spread half of goat cheese, and sprinkle half of the sun-dried tomatos into each mushroom cap. Crack one egg into each, centering the yolk in the cavity where the stem was to prevent it from moving around.

Carefully transfer the baking sheet to the oven and bake until whites are cooked through and the eggs are done to your liking, about 15 minutes. Season with salt and pepper and top with basil before serving.

Notes: Try to pick out portobellos with a wide lip to hold in the fillings. 

See more at: http://blog.myfitnesspal.com/2014/08/portobello-baked-eggs-with-sun-dried-tomatoes/?utm_source=email&utm_medium=email_2&utm_campaign=ROD12_20140807&mkt_tok=3RkMMJWWfF9wsRonuK%2FMZKXonjHpfsX57OQlUaK%2BlMI%2F0ER3fOvrPUfGjI4AScRrI%2BSLDwEYGJlv6SgFSrTFMblm0LgLXhM%3D#sthash.NEnf3Y4s.dpuf 

STATurday - My Journey with PiYo and Shakeology

Well, it is now week 4 since I began PiYo!  This past week has been a challenge for me - as the office was stressful and I found myself breaking back into old habits to cope.  In other words, while I was still exercising every morning, I wasn't eating very well at during the week.  As a result, I knew that when I got on the scale and measured myself this weekend that I would not expect much of a result.  And sure enough, no change, not even a budge. Not even an inch.

Now, I will NOT let this get me discouraged, as all changes must take place in small ways over a long period of time.  Most people give up when they don't see instant results - but I know what I did wrong last week and this week I'll focus on being better.  It's all about your mindset and PLANNING.

So this next upcoming week, I am going to be doing a mixture of PiYo and T25 moving forward.  I have a fun group of girls that are in my T25 Challenge group starting on Monday and I think that the PiYo stretching and training will really help keep my muscles from getting too stiff.  I will try this out this week and see what happens.  WISH ME LUCK!  :)

Another thing that I am going to focus on this week is TRACKING my food - I mean EVERYTHING.  I have MyFitnessPal.com - so I plan on using it this week to hold myself more accountable.  Last week I didn't do a good job of prepping all of my meals throughout the day - which gave me the mental excuse to eat a candy bar here or there, throughout the day at work.

I think that with all of the above focuses this week, next week is going to be a BIG number and I will feel 100% better.  Stay tuned for my results next STATurday!

Cheers to a healthy happy pure life - it's all a journey... and it won't take 24 hours to change 28 years of old habits... little steps each day will add up in BIG ways over a long period of time.  So, if you're listening out there and you're like me... don't give up!  Let's do this together.  If I can do it, YOU can do it.

SWEAT SHOT!!!!! :)

STATurday - My Journey with PiYo and Shakeology

As I'm going through Week 3 of PiYo, I am already noticing that those certain excersizes that were hard last week, this week they are so much easier.  That is always a great sign to me.  I feel stronger and am able to hold poses and really dig deeper.

I will say, this week I have not lost or gained weight.  Good sign to me though.  Why you may ask?  My lead diamond coach, Katie Hefner, explains it this way:

"From my friend, nutritionist & NPC Bikini athlete, Erin “Many people reach a plateau after about 3 weeks because they have temporarily gained water weight while they are still losing body fat. The fat you are hoping to lose must be used for energy. 

To use it...your body must combine it with oxygen (oxidize it) to make carbon dioxide and water. These compounds are heavier than the fat they are made of because oxygen has been added to them. The carbon dioxide will be exhaled quickly, but the water takes longer to leave the cells. This excess water creates a TEMPORARY weight gain, BUT that will eventually go away. 

Not many people understand this process, so they give up on the healthy adjustments they’ve made to their lifestyle after 2-3 weeks because they think it’s not working. Stick with it”

So clearly, I'm not going to just quit.  My body is going through changes and I can tell by the way my clothes for better.  Especially my jeans, I am going to have to go shopping here again soon. 

The above photo is one of my favorites from my yoga teacher training. I look at it every morning. I think this quote is so fitting for this as well.  It is a great reminder on the person I want to and strive to be.

I have faith and trust that this program will continue to work.  It makes me happy, I sleep well, and I feel great. But most of all, I believe in myself.  I know I can do it and I look forward to seeing more results in the coming weeks. It is going to be a lot more work, but it will be hard work that is well worth it. 

I hope you can join me on the journey in one of my upcoming challenge groups!  If you have any questions, don't hesitate to reach out at coachmelissamckim@gmail.com

Here is to health and happiness,

Melissa