TUESDAY TIP: Cleaning your Fruits & Veggies!

I couldn't help but notice this morning, after taking a fabulous bite out of my Fuji Apple, that the skin tasted odd.  I then looked at the skin a little closer and realized there was almost this wax-like chemical on the outside.  I walked over to the sink at work to see if I could scrub it off and wash it some more - only to find I was very unsuccessful and the stuff wouldn't budge.  The substance they put on-top was NOT coming off!  

I decided upon finishing up at work today that I would come home and look into some tips / tricks to figure out "what gives?!", get over my annoyance by having to throw away a perfectly good apple, and figure out what the heck my grocery store is doing....

Did you know that conventionally grown fruits and veggies are often waxed to prevent moisture loss, protect them from bruising during shipping, and increase their shelf life?  

From a SALES perspective, I can see why produce companies and farmers may do this.  From a CONSUMERS perspective, this is nuts in my opinion...  or you should AT LEAST provide your consumers with a SAFE and EFFECTIVE way to CLEAN their produce.  If you don't clean it correctly, you are EATING that wax, which I am sure is NOT good for you.  Isn't that irony in a way?...you purchase something healthy for you, only to discover that the chemical substance they are using to preserve it could be slowly killing you... Great...

So, when purchasing non-organic fruits and veggies, you should ask your grocer about the kind of wax used on their surface even if you are going to peel it.  For instance, I have learned that there are TONS of things out there including (but not limited to): 

- carnauba wax (from the carnauba palm tree) 

- beeswax

- shellac (from the lac beetle) 

NOTE: These waxes are preferable to petroleum-based waxes, which contain solvent residues or wood rosins. 

Yet, it is not just the wax itself that may be of concern but the other compounds often added to it - ethyl alcohol or ethanol for consistency, milk casein (a protein linked to milk allergy) as a film former or soap as a flowing agent.

One SURE way to make sure that you actually remove the wax from non-organic produce is to remove the skin, as washing will not remove the wax or any bacteria trapped beneath it. If you choose to do this, use a peeler that takes only a thin layer of skin, as many healthy vitamins and minerals lie right below the skin.

Organically grown fruits and vegetables do not contain synthetic (petroleum-based) wax coatings. However, certain waxes are permitted in the handling of certified organic fruits and vegetables including shellac (from the lac beetle) and carnauba wax (from carnauba palm). Of course, not all organic growers wax their fruits and vegetables, but if you are trying to avoid all vegetable and fruit waxes, it is recommended that you ask your grocer about the wax status of your produce, even when purchasing organic.

Non-organic fruits and vegetables that are commonly waxed include:

Cucumbers

Bell peppers

Eggplant

Potatoes

Apples

Lemons and Limes

Oranges

I did happen to find a handy way to clean your fruits and veggies without removing the skin however - although, I have personally NOT tried this just yet, but I am curious to take a stab at it this weekend.  Check out this great photo with the cleaner recipe:

So there ya have it!  Be careful with what you put into your body, be smart, and WASH your produce - you never know!

If you have any questions / comments, please don't hesitate to post below or write me a note. :)

Yours in health and happiness, 

Coach Melissa

coachmelissamckim@gmail.com 

What is the 3 Day Shakeology Cleanse?

I have had a lot of women ask me about the 3 Day Shakeology Cleanse.  

The Shakeology Cleanse is meant to jump start you in your fitness, break a plateau or shred pounds fast & effectively in a healthy way. Please share your success in just 3 days below!

Mission: To help as many people become healthier from the inside out!

Products: Chocolate, Vanilla or Greenberry or Shakeology. Vegan variety – Tropical or Chocolate Shakeology Fiber supplement

SHAKEOLOGY 3-DAY CLEANSE 

The basics are as follows:

3 SHAKEOLOGY Shakes a day

 2 Cups of Green Tea a Day 

1 piece of fruit a day 

Salad for dinner  - Only white grilled protein in salad

NO: DAIRY, or EXTRA SUGARS  

Only Low Fat Dressings.

You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast, Lunch & Dinner . 

The fruit is optional, some of you will need the calories where others would not. 

Power workout participants are recommended the greater calories.  

**For maximum results NO additives.

NO DIARY products at all for maximum results, no almond, soy or rice milk.

REPEAT all 3 Days

1 cup of green tea

BREAKFAST: Shakeology 140 calories 1 scoop ½ cup of fruit (60-90 calories)-optional add ice 8-10 oz of water

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

LUNCH: Shakeology (140 calories) 1 scoop add  ice 10 oz of water  1 cup of green tea

SNACK: (either snack here or after dinner one or the other) Shakeology (140 calories) 1 scoop add ice 8-10 oz of water

DINNER: Salad Grilled with 3 servings of vegetables/ 4oz. white fish or poultry (340 calories) 2 Tbsp. natural or balsamic dressing

SNACK: (either snack here or afternoon one or the other) Shakeology (140 calories) 1 scoop add ice 8-10 oz of water

FAQs

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

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.

What does the cleanse do?

• 
  
• The cleanse should help you get rid of any toxins and eliminate any undigested foods.  While weight loss is not the main goal of the cleanse, many people do experience weight loss.  You should come out of the cleanse feeling more energetic as your body will be running more efficiently.

REASONS WHY YOU MIGHT NOT LOSE WEIGHT

First off, most people will lose some weight. But weight loss is not the goal of the Shakeology Cleanse. People with a lot of junk in their systems tend to lose the most weight from the cleanse. If you’ve been eating clean there are less toxins and food left in your system to be rid of. While you may not lose much doing the cleanse your body will be ready to lose once you are done.

Secondly, restricting calories can be stressful. This is turn can release the stress hormone cortisol. Which is why you don’t to do the Shakeology Cleanse for longer than 3 days.

WHAT MAKES THE SHAKEOLOGY CLEANSE DIFFERENT FROM OTHER CLEANSES

First and foremost for what makes the Shakeology Cleanse stand apart from the others is that the Shakeology cleanse is not a true “cleanse”. Shakeology is a calorie restricted but nutrient rich cleanse. There are no strange drinks made of maple and lemon or apple cider. With Shakeolgy you will be satisfied.

Shakeology is not merely a low calorie meal, but its nutrient rich. The aim is to get the most nutrients with the fewer calories. These calories are to fuel your workouts and rid the body of toxins and hydration into homeostasis. The result with this cleanse to have your body run more efficiently, the weight lose is just added benefit that most experience.

If you have any other questions, please don't hesitate to reach out - I am happy to answer!

Yours in health and happiness,

Coach Melissa

coachmelissamckim@gmail.com 

Sweating for the Wedding: BRIDAL BOOTCAMP!

I am SO EXCITED! I have wanted to do this for some time now ever since being inspired by my fellow coaches and teammates...I'm finally starting my own “Sweating for the Wedding” BRIDAL BOOTCAMP! 

Shopping for a dress, centerpieces, and flowers is so much FUN but the one thing you can't buy for your big day is CONFIDENCE! Am I Right?! Or am I Right?! 

If you are engaged, want to be engaged (hehe), part of a bridal party, or attending a wedding and LOVE all things wedding...then JOIN ME! I need all the support I can get!

We will all be doing a Beachbody workout, focusing on meal prep, planning and portion control so that you can have CONFIDENCE along with the cute booty, lean legs, beautiful shoulders, and strong fit arms....to show off on your big day!

I definitely want to feel CONFIDENT about getting my pics taken 100x - that is motivation enough to get my booty moving! Add in my beautiful wedding dress...and I better get to work! LOL

If you've done my challenges before- you know that I am ALL about balance and progress! We're not going to obsess over every calorie...or compare ourselves to airbrushed models...BUT we ARE going to develop some healthy habits...eat some yummy HEALTHY food ...look awesome...and MOST IMPORTANTLY have FUN!

To Apply -->> {{ https://docs.google.com/forms/d/19lcENL6EvQTsEgrzIyt-Qm03ad6ooCTH9MV-nc95_uc/viewform?usp=send_form }}

Bootcamp Begins September 15th

{{I must be your assigned coach to participate...otherwise...I'd have so many people, I'd never get to leave the computer and spend time with my honey! I still want to be engaged by the end of this!  }}

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.