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!