Don't Get Lazy THIS FALL!!

 

September is in mid swing and ahhh a breath of fresh air or fall air I should say!!!  I have noticed everywhere that I go the last thing people are thinking about is their health and fitness.  Everyone is talking about Pumpkin Spice Lattes, Hot Chocolate, Pizza and football party food.  Our families schedules are just jammed full of running errands, being the taxi driver for our kids activities and still trying to maintain our job, our home and our personal sanity.  So if you are like me, the first thing to go is my sanity when life gets crazy!  Thank goodness I have a good fitness and health routine going because that is the last thing that I would give up.  But maybe that isn't the case for you.  Maybe you are the person that rationalizes that you are not important or that we should sacrifice ourselves for our kids.  I have to say that while that sounds so humbling, you are actually doing them a great disservice.  Think about it.  When you don't take care of yourself what happens?

You feel gross in your clothes, your muffin top hangs over your pants, you are tired, your hair and skin feels blah.  You become irritable because you are not happy with how you look and feel and in turn you take it out on your kids. Then fast forward 10-20 years.  Your kids are grown, maybe grandchildren and you want to play with your grandkids but a lifetime of poor eating habits and being overweight have wrecked your body.  You now have sore joints, high blood pressure and cholesterol.  You are easily winded and your metabolism is slowing!  Now what if you would of made the changes now?  Would you be able to keep up with those grandkids or even just spend time doing fun activities with the ones that you love?  Most likely the situation would be different if you made different choices now!!!

But WAIT you say!!!!  I don't have money to eat healthy!  It's so expensive and I have to cook 2 meals!!!  I don't have money to buy Shakes!  I don't want to drink my food!  I don't like to cook!  I don't have time to cook!  I'm afraid this will be another thing that I sign up for and FAIL!!!  I just don't want to do it!

STOP for one minute and think about the residual benefits of leading a healthy life!!!  I know for me I want to be around for my kids and I want to teach them how to be healthy.  It's time for me to think about my family too!  It's not just about you, it's about everyone that you come into contact with on a daily basis.

It's crazy to think that 1 person (YOU) can have such a positive influence on others!!!  So instead of thinking about yourself and all that YOU have to DO...think about everyone else that NEEDS you to BE HEALTHY and STRONG too!!!!
I want to teach you how to make being healthy a lifestyle.  So starting on October 3rd, for 30 days I am going to teach you how to make a meal plan, how to make healthy choices, find substitutes for the things that you love, learn new recipes, little tips on how to pack a cooler when you have endless activities and responsibilities.  Tackle the holidays, parties, social events and more with all the support you need from me!  Online closed accountability group where we will set goals that are realistic to your needs. Contact me for more information on how you can be enrolled in my 30 Day Clean Eating and Shakeology Support Group!  I promise you that it's way more than a bag of Shakeology!  It's your LIFE!!!!  It's the start of a new you!!!

Renee Smith

Independent Diamond BeachBody Coach

Can Shakeology Help with Migraine Headaches?

 

What is a migraine and how does it affect people? Well, if you look up the word in the dictionary you will get a definition like this…”An extremely severe paroxysmal headache, usually confined to one side of the head and often associated with nausea.” If you ask someone that suffers from migraines the definition would be more like this…A migraine is a massive headache that makes you feel like your head is going to explode. The pain can be so excruciating that you might actually wish it would at times. Everything hurts your head when you have a migraine. Bright lights, noise and physical activity are all things you try to avoid. Some people experience nausea and vomiting. The headache normally affects one side of the head and doesn’t let up very easily, sometimes lasting for days at a time. Prior to getting a migraine, some have been known to perceive an aura. This in itself can be very scary if you have never had one before. A close friend of mine recently experienced this for the first time and didn’t know what was happening. She was driving her kids to school when it started. First her vision just seemed weird, not right. By the time she got back home, she was experiencing flashing bright lights, vision loss and couldn’t see to read. The migraine soon followed and her vision returned to normal but not before scaring her to death.

There are many triggers that contribute to migraines. Stress, hunger, fatigue, and a mix of environmental and genetic factors are possible contributors. They are also more likely to occur during and/or around menstruation. Treatments include medication, nutritional supplements and lifestyle changes. While not everyone agrees on what triggers migraines, I am pretty sure that everyone that has ever experienced a migraine can tell you one thing for sure. The pain of a migraine headache can be debilitating to say the least!

Here are some testimonials from Shakeology users who have experience with migraines:
“Since starting Shakeology, I’ve only had to give myself 4 injections for my migraines, and taken very few other meds for them! I used to take just that in a week! AND, I finally feel good enough to start exercising again!”
“I had migraines that made me violently ill. I started drinking Shakeology and haven’t had a single migraine since!”
“I have been taking medicine daily for years due to headaches and migraines. Since I started drinking Shakeology daily five weeks ago, I rarely have ANY headaches. Geez…the money I’ve saved on medicine ALONE is well worth it! Not to mention I hardly have any cravings.”

 

Are you ready for some relief?  Email me for details

 

Renee Smith

Independent Diamond BeachBody Coach

I'm a Shakeology Kid! Can my Child Drink Shakeology?

“I’m a Shakeology Kid!” : Can my Child Drink Shakeology?

“We are Flintstones Kids, Ten million strong and growing.” These have been the lyrics heard in the commercials for Flintstones children’s vitamins since I was a little girl. But, is being a Flintstones kid really so good?

Every morning, millions of parents in the U.S. offer a multi-vitamin to their children as they’re off on their way to school, thinking that they are doing something good for their health. In reality, most children really don’t NEED a multi-vitamin, unless they have a physical condition that puts them at risk of a poorly functioning immune system or have food allergies that severely restricts their diets. But, if you feel like your child benefits from the extra nutrients and vitamins, by all means, you should give them the extra supplement.
But — you should be aware of the other things you are giving to your child by providing a synthetic vitamin, such as most of the leading brands. The majority of them contain several ingredients that I’m not pumped about giving to MY children. They include:

• Sorbitol — Often used medicinally as a laxative, it has been linked to irritable bowel syndrome when used in food products.
• Aspartame — Aspartame as been linked to several diseases, including cancer, and increasing the sugar addiction that contributes to the obesity epidemic in America.
• Artificial colors — FD&C Red #40, Yellow #6 and Blue #2 are included in most synthetic children’s vitamins. They have been found to increase the chances of hyperactivity in children.
• Hydrogenated soybean oil — These synthetic fatty acids are linked to dozens of adverse health effects, from coronary artery disease to cancer. Certainly not something you want to see in a product you think is healthy for your child.
• Gluten — Even though most companies say they do not ADD gluten to their vitamins, they also use a disclaimer that the product may contain gluten as a result of other practices used in deriving many ingredients. Not a risk I’d be willing to take if my child was gluten-intolerant or allergic.
• GMO corn starch — Enough said.

If this isn’t enough to concern you, consider this: the vitamin you are giving to your child was formulated in a laboratory. It’s not natural. It’s a proven fact that our bodies absorb vitamins and minerals best when they are derived from whole-food based sources. Your child may be taking a daily vitamin, but how much of the “good stuff” in it is he actually getting into his system?

So, now what do you do? Have you considered giving your child Shakeology? I do daily with my children.

Kids can benefit from all of the advantages that Shakeology has to offer, too. Digestion, focus, energy, strength, etc! This is all good for children!

Also — think about your child’s diet. Even though you may push healthy lean meats and lots of fruits and veggies, they also get by with pizza, chicken nuggets, ice cream, candy and French fries, don’t they? Of course! They are kids!

Shakeology can help them digest all of that junk that seems to naturally find its way into their diets. It helps with digestion, reduces bloat and helps them get reduce their cravings for more junk. It contains easy-to-absorb vitamins and nutrients. And, you don’t have to worry about all of those artificial colors and sweeteners (which is a HUGE bonus, especially if your child shows tendencies to have ADHD).

Will your kids like Shakeology? If you just shake it up with water, probably not. But, if you make it like an event to concoct a treat every time, they will ask for it. Create fun around making it as a delicious milkshake, with fruit or other fun flavors. And, for many parents, it’s a quick version of breakfast that can be taken on the go, for those mornings that just don’t leave you enough time to get everything done. Whether for breakfast or a mid-afternoon snack, it’s much healthier than a honey bun, toaster pastry or sugared-up cereals.

* For smaller children they only need 1/3 to a half scoop of Shakeology

Have more questions?  Email me

Renee Smith

Independent Diamond BeachBody Coach

Sweet Potato and Roasted Red Pepper Bisque

I promised to share my favorite recipes from the reset with you!
Here is one to add into your meal plan

Ingredients:

• 1 sweet potato (aka yam)
• 1/4 red pepper
• 1 cup vegetable broth or water
• 1 tsp finely grated peeled ginger root
• 1 1/2 tsp extra virgin olive oil
• 2 tsp. miso paste, diluted in 1 tsp. hot water
• Tamari or Bragg liquid Aminos, Himalayan salt and herbal seasoning to taste.

Peel and cube sweet potato.  Cook in boiling water until tender.  Drain and set aside.  Meanwhile, roast a whole red bell pepper on gas stove top or grills, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred.

Put pepper in bowl and cover with towel for 10 minutes to steam.  Clean off skin and seeds by running under cool water.  Remove seeds, cut into quarters, and chop one quarter into 1/2 inch cubes.

Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender.  If you want chunky soup, set aside some chunks of pepper.  Blend thoroughly, adding more liquid to achieve desired soup consistency.  Transfer to pot and gently heat on low until hot.  Add tamari or aminos, salt, and seasoning if desired.
Serves 1.

 

Renee Smith

Independent Diamond BeachBody Coach

Week 2: Release Ultimate Reset

Welcome to week 2: It's called Release!  

This week we add in the lovely DETOX!!!  And exactly what is detox?  It is helping to cleanse your colon and clear out your intestines.  But it's not in a gross glued to the toilet kind of way!  It's a very gentle cleanse that you really can't tell a difference!  I also like to classify this week as the emotional week!  It also could be emotional for me because for the past 2 days I have been bombarded with pizza, cake and ice cream!  So the will power is in full force!!!  Not even 1 sweet!  Plus I really really want to get the full benefits of the cleanse!

So on day 8 you begin you start eating a fresh fruit plate for breakfast.  You can eat a maximum of 2 cups of fruit.  So I loaded up on some of the yummiest fruits in season right now!  Totally delicious.  But I was really hungry about 2 hours later!

Lunch was my favorite the microgreens salad!  I was really hungry today so I added in some extra veggies to fill my tummy!  Dinner was absolutely amazing!  Kelly made me a veggie mix open face sandwich.  I felt totally fulfilled! 

When reading through the Reset they did say that the detox week can release some emotions and stress!  I'm exhausted and I definitely need to hit the hay!!!

Renee Smith

Independent Diamond BeachBody Coach

Day 3 Ultimate Reset

Well it's officially the end of day 3!!  I can now say that some weird things are happening to me today!

First I am freezing!  Not all the time but it comes and goes.  It is like my body temperature is changing, very unusual.  I read that it is supposed to happen so I'm just bundling up!  Yesterday I was working and had a jacket on while sitting at my computer!  Then, I started having these weird muscle aches that come and go.  It's actually all the toxins being pulled from your body and that can last 1-2 days.  So I'm trying to just bear with it, but it is rather uncomfortable.

Now energy wise I feel great!  I didn't even have the urge to take a nap today.  Let me tell you, that doesn't happen very often!!  I am absolutely someone who would love an afternoon nap!  Also, I haven't been hungry at all today!  I actually wasn't even hungry for an evening snack either!  So it's a bonus!!!!

Also, I weighed myself this morning just for giggles and I am down 4 lbs.  Let me tell you I am not doing this for the weight loss by any means, absolutely 100% for the health benefits!  But for someone who is looking to lose weight, this is a great start!

So I am all about sharing awesome meals and recipes because that is my thing!  The ultimate reset is like the motherload of the most amazing clean eating recipes that you can find!!  One of our favorite fish is salmon.  The first night of the reset was Baked Salmon in this amazing marinade.  I want to share it with you because it is just that good!  You can also marinate chicken in this as well.  I fed this meal to my entire family and they loved it!

Ingredients:

1 clove garlic, minced

2 tsp, extra virgin olive oil
1 tbsp fresh chopped basil
1/4 tsp himalayan salt (pink)
1/2 tsp herbal seasoning
1 tbsp lemon juice
1 tbsp chopped fresh parsley
1 6 oz salmon fillet

In a medium glass bowl, prepare marinade by mixing garlic, oil, basil, salt, seasoning, lemon juice, and parsley.  Place salmon in a medium glass baking dish and cover with marinade.  Marinate in the refrigerator about 1 hour, turning occasionally.

Preheat oven to 350 degrees.  Place fillet in aluminum foil, cover with marinade, and seal.  Return sealed salmon to dish and bake 20 minutes, or until easily flaked with a fork.  Serves 1.

I just doubled the batch for 2 adults and 2 kids.
Serve with 1 cup steamed asparagus and 3/4 cup boiled baby red potatoes!

Delicious!!!

Meals for the day!!  
Breakfast was 2 eggs, steamed spinach and 1 piece of whole grain toast.

Lunch was a microgreens salad and the lentil lime salad (not my favorite).

Before your snack and every meal you have to take supplements.  Not a ton, but a few to help your body detox.  This weeks afternoon supplement is the Power Greens! 

My tip for the Power Greens is to take an empty water bottle, pour in the Power Greens and distilled water and shake the crap out of it!  It takes the grittiness away and is so much easier to drink!! Remember pinch your nose and close your eyes, bottoms up!!! (I also mix with 1/2 scoop of Shakeology and 1c distilled water)

Snack was 1 apple and 12 almonds
Dinner was Nori Rolls, Japanese Cucumber Salad and Miso Soup.
And lots of water!!!!  I drank an entire gallon and then some yesterday!!

Now I'm off to take a warm epsom salt bath!  It will help soothe my achy muscles and just relax a little!  The whole point of the reset is to stop and just take life in, slow down and listen to your body.  So that is my focus for the next 19 days.

I can't wait to share the rest of my journey with you as well, until tomorrow....Commit to Being Fit!!!


Thinking about doing the Ultimate Reset?  I would be glad to mentor you along in the process!  Add me as your Coach and we can talk about whether or not the Reset is right for you!

Renee Smith

Independent Diamond BeachBody Coach

Ultimate Reset Day 1

Well I have officially completed day 1 of the Ultimate Reset.  It wasn't as bad as I thought it would be but I can tell I'm going to have to make some food substitutions.  Unfortunately, I was not supposed to workout, but I did yoga this morning!

During the Reset you are supposed to be letting your body heal and restore.  It is important to take the time to focus on you health and nutrition instead of your energy going to repairing your muscles.   The good thing is that it was only day 1, so I was just starting. I can honestly say that is very hard for me not to workout!!  But I promise to follow the rules!
So here's the low down on day 1!
Here are the supplements I have to take each day for week 1!


 

 

 


Woke up at 7 am, my usual time to get some work done.  I held off on breakfast until 8am. So I took my first supplements at 7:30 am.  Mineralize, & Optimize.  Then waited 30 minutes before breakfast.  Breakfast was 1 slice whole grain toast, 2 scrambled eggs and a generous portion of steamed kale or spinach. 

 

After Breakfast I mixed up my microgreens salad and made the homemade dressing!  Beachbody gives you a great little tote to carry all of your supplements so I had everything in one place.  I threw in my shaker cup and the shakeology for a snack in the afternoon and off I went to run some errands.

 

I drank a ton of water.  I had my salad for lunch and then about 3 pm I was absolutely exhausted.  I drank a huge glass of water and then had my Shakeology and Power Greens.   It wasn't my favorite recipe, but I'm determined to get this done!!!





So now we are at dinner time.  Salmon and boiled baby potatoes.  Honestly, it is totally how I would of eaten dinner before! The marinate was delicious and the food was filling.  I left dinner feeling completely satisfied.  I even made the exact same dinner for the rest of the family!!  It was awesome!



Now the hard part for me begins!! The evening.  This is where I have always struggled.  I am a late night snacker through and through.  I plan to go to bed before 11pm and wake up rested!!  I did have a small headache but overall not a bad day!!!

 

What is the Ultimate Reset?  It is a 21 day cleanse to help you restore your body to normal functioning.  In the world that we live in, everything is processed, convenient, high fat and just plain unhealthy.  A lifetime of eating poorly has caused us to feel run down and tired constantly.  Our bodies can't process food efficiently because they are sorting through the crap first.  We live on caffeine to get us through our busy days instead of feeding our bodies good food to give us natural energy.  Also, many people are plagued with high blood pressure and cholesterol as well as a body weight that is unhealthy.  The cleanse is meant to really teach you a whole new perspective on life. It teaches you how to cook food with flavor and how to eat for energy and satisfaction.  It teaches you how to be mindful of the foods you eat and the choices you make!  The results vary from drastic weight loss to lowered cholesterol to amazing energy and vibrance!  

I am really looking to cut body fat and to restore my body from the intense workouts that I do!  I really want to aid my digestive system in getting back to normal as well!  I can hardly wait to see how the next 21 days play out!!  Myself and my challengers are all doing this together and the support we have created is great!  I know that with the group of us working together we can make it to the end!!

 

Stay tuned for more....

 

I'll keep you posted!!

Renee Smith

Independent Diamond BeachBody Coach

The Scale is the Worst Way to Measure Progress, WHY?

When it comes to weight loss, the scale can be a good measure of progress, particularly if you have a lot of weight to lose. But if you place too much emphasis on your weight and not enough on your body composition (the ratio of fat to lean muscle), you're only getting half the story. Plus, dreading your weigh-in or obsessing over the number on the scale is unproductive and can lead to unhealthy behaviors such as bingeing or starving yourself. Losing pounds doesn't always mean losing fat. Here's why the scale can be misleading.
The scale doesn't tell you how much fat you have. Your scale does exactly what it's supposed to—it tells you how much you weigh. But in addition to measuring your weight, the scale weighs bone, water, muscle, organs, and undigested food. When the number on the scale goes up or down, it doesn't represent only fat loss or muscle gain. It measures fluctuations in glycogen (stored carbohydrates) and water, and it even measures how much that breakfast you ate weighs.

You may wonder about scales that claim to measure your body fat. These send small electrical currents up one leg, through your pelvis, and down the other leg to determine your body's density. Then a formula is used to estimate your body fat. The problem with these scales is that they're notoriously inaccurate. However, they are usually consistent in their readings, so they can be helpful as a measuring tool. Even though the body fat reading might be off by as much as 5 or 10 percent, if the number trends downward over time, you know you're on the right track.
The scale can't tell if you've gained muscle. A pound of muscle is like a brick, small and compact. A pound of fat is like a fluffy feather pillow, bulky and lumpy. When you gain muscle and lose fat, your body gets smaller and tighter. Building muscle also makes it possible to drop clothing sizes without a big change in weight. Perhaps after a 90-day fitness program, the scale says you lost 7 pounds, which may not sound like much. But what if you actually lost 12 pounds of fat and gained 5 pounds of muscle? That's a remarkable improvement in your body composition, but you wouldn't know it if you only used your regular bathroom scale to track your progress.
You didn't really gain 5 pounds of fat overnight. You may step on the scale one morning and shriek in disbelief because the number is five digits higher than it was the day before. Stop panicking. Unless you ate an extra 17,500 calories the previous day, you didn't gain fat (a pound of fat is equivalent to 3,500 calories). Your scale is registering water, stored carbohydrates, and food. Also, cheap bathroom scales may have measurement errors, giving slightly different readings even when you're at exactly the same weight.
Your body's water levels are constantly changing. The scale can move up or down depending on how much water you drink, how much salt you consume, how much you sweat, and how many carbohydrates you eat. An average person can see a daily fluctuation in water weight of about 2 pounds, without any changes to diet or exercise habits. These fluctuations do not signify fat loss, and watching the scale move up and down every day can be frustrating for many dieters.

If you're trying to achieve a healthy weight and improve the way you look, you should focus less on what the scale says and more on developing the good habits that will produce results. To get lean and strong, with low body fat and nice muscle tone, there are three things you should do:
1.  Cardio plus weight lifting (or other resistance training). Cardio workouts raise your heart rate to help you improve your fitness level, burn calories, and shed fat. Resistance training builds muscle, which boosts your metabolism and helps you burn even more calories. Fitness programs like P90X®, ChaLEAN Extreme®, and Turbofire, Insanity and Slim in 6. all use cardio plus resistance training to improve muscle mass and burn fat.

2.  Healthy diet. No matter how much you exercise, you'll never reach your fat-loss goals if you don't follow a healthy diet consisting of lean protein, vegetables, fruit, and whole grains. The right foods in controlled portions will fuel your body as it shrinks.  80% of your weight loss comes from the foods that you eat.  Trust me, I did an entire month of Insanity and didn't focus on my diet.  That resulted in me losing 4 lbs in 30 days.  Talk about frustrating!!!

3. Track your progress. If you don't use the scale, you need to do something else to check your progress.

• One of the best ways to keep track of your changing body is to use a tape measure. Record your chest, waist, hip, thigh, arm, and wrist measurements in a journal or the guidebook that comes with your workout program. Update the measurements every 30 days to see how your body changes.
• Pictures are also good indicators of progress. Have someone take front, side, and back photos of you every 30 days and keep these with your body measurements.  Watch this video for how to take your pictures accurately 
   

• Body fat testers can also be used regularly to track your fat loss. Monitoring your progress with tools other than the scale will give you a more realistic assessment of your weight loss success.
• Hydrostatic (underwater) testing and DEXA (X-ray) scans use advanced technology to measure your body fat with a high degree of accuracy. An Internet search can help you find testing centers in your area.
• Notice how your clothes fit. This is a foolproof way to prove that you're losing weight. If your clothes are getting looser, your body is shrinking, even if you don't see a big change in the mirror yet.
  
  
  Too many people are slaves to the scale. They can't resist weighing themselves, only to feel guilty, angry, or demoralized when the numbers don't move down quickly enough. If you're one of those people whose weigh-ins lead to loss of motivation or a feeling of helplessness, then you need to reconsider using the scale for your progress checks. Success is more than just a number.

 

 

Renee Smith

Independent Diamond BeachBody Coach

 

 

 

What do you have to lose, besides FAT?

April is almost here and most of us are ready for the winter weather to be gone.  I truly feel like this winter has been one of the longest that I can remember.  I am more than ready for the spring showers, chirping birds and spring flowers.  What I know that most of you are not ready for is the wardrobe  that comes along with the warmer weather.  Everywhere you go there are subtle signs that warm weather is approaching.  The swimsuits hanging in the front of the store, the beach bags, the sunglasses, the appearance of shorts and tank tops.  It is a constant reminder that you are going to have to bare your legs and arms before you know it.  Now, you can boycott the warm weather and vow to wear pants all summer long.  You can absolutely do that, but that results in sweaty, sticky clothes and a bad attitude because you are uncomfortable and hot.  All of this because of the decision to ignore that you have put on a few pounds or the ability to have self control over the decisions you make. 

So it's not to late at all.  It's the PERFECT time to make a commitment to your health.  Maybe your short term goal is to lose a few pounds before the summer.  I want to eventually see your long term goal be to live a healthy and fulfilling life.  I would like nothing more than to see you become a positive influence on those around you, to share what you will learn and to truly make this a lifestyle change and not another fad diet.

So now what?!  Here is my invitation to you! I will be starting a new challenge group this month.
On April 18th you can join my 30 day health and fitness program.  During the 4 weeks (longer if you need), I will teach you how to make exercise a part of your daily routine by matching you up with a Beachbody fitness program like P90X, Insanity, Turbofire, Chalean Extreme and more to meet your needs.  I will recommend a program that fits your ability level and that you feel works with your time commitments as well. 

I will also require that you replace 1 meal a day with Shakeology.  Shakeology is a meal replacement shake that is all natural, helps you lose weight, controls your cravings, keeps you full and gives you energy to get through your workouts and the other responsibilities of the day.  You are only required to drink Shakeology during the 30 days, afterwards you can decide what to do.  The reason I require Shakeology is because when you are learning to change your eating habits and are adding in exercise this is one meal a day that you know you are eating the right portion size, the right food combination and that you are fueling your body for just plain good nutrition.  I will teach you how to plan out your meals, how to pair foods together to give you energy and lose weight, and give you a plethora of recipes to help make your meals easy and delicious.  Every recipe I share has been kid tested and husband approved! 

 

 

 

As part of the Challenge Group you will be enrolled into my closed online support group.  In this group I will help you to set your health and fitness goals, I will post daily tips, motivation and accountability.  You will be required to check in each day and post your daily activities.  It's a great place to feel connected to other people who are going through the same life situations as you! 

Does this sound like something you would like to do?  Then don't delay.  There are a limited number of spots available.  I do this to keep the groups small and allow me to provide you with the individual attention that you deserve!!!

So now is the time, DO IT!!  60 days until summer....We have work to do!

Your second option:  Maybe you are not quite ready to do a complete challenge group but you want to learn more about how to Eat Clean.  Maybe you want to try Shakeology but are nervous about the investment and whether or not you will get the results you want.  I am going to be running a 30 day Shakeology and Clean Eating group starting on April 15th as well.  In this group you will receive meal planning, recipes, tips, basics on clean eating, support and motivation to make eating healthy a lifestyle change and not a crash diet.  We will incorporate Shakeology and I will teach you exactly how to get the results you are looking for.  Then, after the 30 days is up you will have a great base of knowledge to continue on with what works best for you.

Does this sound like something you would be interested in?   Then, ask me now!!

 

There are some great options for you to get started.  If you are someone who enjoys mixing cardio and weight training workouts then check out the Hammer & Chisel challenge pack! This month only you can score the Hammer & Chisel Challenge Pack which is the entire 60 day fitness program, program guide and nutrition manual plus 30 day supply of Shakeology, free shipping, 30 day trial of the club membership which has a meal planning feature and printable grocery list and my support group as your coach!! 

Other options include becoming a wholesale customer or Coach and saving 25% off of everything you order. No minimum requirements to become a coach!

Maybe you are already into health and fitness and would like to run groups like these on your own?  Ask me how you can become a Beachbody Coach and help other people set health and fitness goals and reach them plus earn an income.  Ask me how!

Renee Smith

Independent Diamond BeachBody Coach

Tips to Improve Body Confidence

So body confidence is always a subject that is on every womans mind!  We are constantly comparing ourselves to others, wishing our boobs were bigger, butt was smaller and that are abs were firmer.  Why is it that we have this ability to turn any compliment that is given to us into something negative!

We constantly set ourselves up for failure by the negative self talk that we use each and every day.

So today I want to arm you with some really great ways that you can help to get rid of that Debbie Downer mentality about your body.  It is a gift and you should celebrate it, even if you aren't quite where you want to be just yet!  It will happen and it will take time.  Keeping a positive outlook in the meantime is key to your emotional well being!

1.  Redirect talk about dieting or body bashing with your girlfriends. When body bashing comes up as a topic of conversation, you have several options. You can change the subject. You can find someone else to talk to. Or you can kindly say, “Talking about dieting makes me a little neurotic right now. Can we talk about something else?” By speaking up, you may find an ally, a source of support.

2.  Avoid looking at fashion magazines or catalogs that endorse emaciated women as the beauty ideal. If you’re an alcoholic in recovery, it makes sense to limit your exposure to alcohol. Similarly, if looking at skinny, airbrushed women makes you nuts, let them go for now. You can add these back in your life as you are feeling more confident.

3.  Weigh yourself less. When the number’s up, you feel bad. When it’s down, you feel good. Constant weighing can create obsession and breed anxiety.  Plus the scale is actually the worst measure of progress. There are so many different factors that determine your weight each day.  These factors include horomones, water weight, sodium, that time of the month and more.  The scale is actually the least accurate measure of progress.  So stop tying yourself to a number.  It does not define your worth and should not determine whether or not you have a good day!

4.   Eat until you’re satisfied. It’s hard to be your best self if you’re starving.  Dieting can lead to food obsession, depression, eating disorders, and a negative body image. Don't use the excuse, "Oh well I binged last night, so I'll skip breakfast and lunch and be back on track!"  Don't do it!  That only slows down your metabolism, makes you grouchy and can lead to further binging.  It actually does you more justice to get back on track with your 5 to 6 small meals a day and work through the slip up.  When you are not eating consistently through the day with quality food it leads to irritability, lack of attention and fogginess.  So never ever starve yourself, you only make matters worse.

5.  Buy clothing that fits. Have you, like me, bought something a size too small, because you don’t want to buy a larger size and admit you’ve gained weight? Or buy a smaller size with the intention of dieting to fit into it? If you’re wearing clothing that pinches, you’re going to feel fat. Period. Be kind to yourself, and wear flattering clothing that fits the body you have today.

6.  Ignore the latest fad diets. There’s something magnetic about the women’s magazine at the grocery store checkout line that proclaims, “Lose 10 pounds in 10 days.” Resist taking a peek. A constant drive for self-improvement is one way our egos keep us away from the present moment, separated from the love and appreciation we feel for the body we have today.

7.  Focus on your body’s abilities instead of its size. I know I feel more loving toward my body when I am enjoying its physical pleasures:  going for a run, or taking a walk with my children. View exercise as a chance to move and play, as honoring your need to move.  Think about the progress you have made.  The fact that you can walk up the steps without being out of breath or the 1 push up you can do now vs the failed attempts last week.  Celebrate your successes in other ways than the scale!

8.  Limit mirror exposure. If you are constantly checking your appearance throughout the day, you will most likely end up obsessing about your weight — or negatively comparing yourself to other women. Looking at your butt in a mirror doesn’t make it any smaller:  I know. I’ve tried.

Lastly, plug in for support!  If you or someone you know struggles with weight loss, body confidence or finding the motivation to make a lasting change then get support!  I mentor women just like you each and every day!  We work to identify the problem, set goals, and introduce exercise and clean eating into your lifestyle.  My goal is to give you a fit family to help you make it through the ups and downs of body transformation.  It's not an easy job and yes there are days when you want to quit.  But when you have someone there on the other side telling you it is going to be ok and that you can do it.  It honestly makes a huge difference!!!

This is your formal invite to join my 3 week health and fitness group starting on March 7th.  Reserve your spot now by contacting me today!  Limited availability so that I can truly customize my support to meet your needs!

 

 

 

Renee Smith

Independent Diamond BeachBody Coach