Holiday Survival Guide

I like to call November and December SURVIVAL MODE when it comes to nutrition and fitness.  This is the time of year when most people make excuses as to why they don’t have the time to workout or why they don’t have the money to eat healthy.  I KNOW for a fact that if you have a strong desire and motivation to DO ANYTHING then you will find a way.  If you are not highly motivated then you will FIND EXCUSES instead!  I hear it all the time.  For the last 3 1/2 years of coaching people to reach their health and fitness goals I see excuses, I see people lose motivation and give up, but I do see people that succeed.  

The characteristics of successful weight loss are this:

1.  A strong driving force or “WHY” to change their nutrition and fitness. You can’t just sorta kinda want to change, you have to REALLY WANT TO CHANGE!  After the novelty of the new program wears off, what is going to keep you going?  It’s internal motivation to change more than you want to stay the same!

2.  Committed.  People that succeed are committed.  They are willing to do whatever it takes to be successful and they are not QUITTERS. They are committed to starting and finishing the fitness program exactly as it is laid out and they will evaluate and tweak their program as they go.  But, once they go in, they go ALL in!

3.  FAITH.  People who succeed have faith!  They believe that without a shadow of a doubt that somehow, some way, they will be successful at this weight loss game.  It’s just that, it's a series of trials, errors and triumphs before you find what works for your body the best.  Those that have faith in the process and believe that I won’t lead you astray succeed.  It is those people that think it's not working fast enough, or that their progress is TOO slow, or that they NEED  MORE cardio or MORE protein and start going off and changing things on their own that get frustrated and FAIL.  The reason is that they didn’t follow the plan!  No one knows better than the trainers and nutritionists that create the program what will work.  So, don’t second guess the program.  It was designed for a very specific reason!

4. Successful people follow the nutrition plan.  Yes, I know this isn’t what you wanted to hear but it’s the truth! The people who have the MOST success are those that really do truly follow the nutrition plan laid out in the program.  If you aim to eat 80% of the time according to your plan you will get results.  If you track your food in a journal, you track your water intake, you allow yourself 1 or 2 treats per week you will make great steady and healthy progress!  You can have your cake and eat it too!


I am on a mission this holiday season to keep people ACCOUNTABLE & MOTIVATED to continue their health and fitness journey.  This time of year I’m not asking you to go 100% strict but what I am asking you is this.  

DO YOU WANT TO END 2016 BETTER THAN YOU STARTED?  DO YOU WANT TO MAKE A REVERSE NEW  YEARS RESOLUTION??? 

Imagine how much more energy you would have to get in your holiday shopping, wrap presents, to visit with friends, to get in those extra work hours, and do everything on your holiday wish list if you ate healthier and exercised 30 minutes each day?  

Did you know that just the simple act of fueling your body with really great nutrient dense food can ALONE boost your energy level and metabolism?  
I know for a fact when I do my workout first thing in the morning that I feel more empowered and strong to take on the day!  I find when I fuel my body with healthy foods I’m not starving or craving unhealthy snacks.

It did not happen over night but through support, accountability and daily motivation I have changed my entire life and then passed it on to my family.  We have never felt better, our kids are learning great habits and we are not stressed about the holiday season.  We are planning a healthy Thanksgiving dinner, some fun get togethers with friends but we are staying accountable to our workouts and we are eating on track 90% of the time.  We know that when our treats happen they are earned and they are in moderation!  It is truly just a shift in mindset of taking it one day at a time and not getting overwhelmed by the big picture!

So that’s the game plan!  I feel that it would be super VALUABLE AND HELPFUL to do the same for YOU!!!

I am going to run a 4 week HOLIDAY SURVIVAL guide support group starting on December 5th and running until the end of the year!  

Here is what you can expect from this group:

1.  A health and fitness program to fit your needs in 30 minutes or less each day.

2.  Sample meal plans and recipes to help you stay accountable, to help you with quick easy meals and snacks to fit your lifestyle.

3.  Daily accountability through a closed online support group.

4.  Tips on handling holiday parties, a restaurant guide, traveling tips, healthy alternatives to holiday favorites.

5.  Motivation, Accountability every single day to help you end the year stronger than you started.  

What if you could lose a few pounds this holiday season, rock in the New Year feeling confident and not defeated yet HAVE A REALLY GREAT AND ENJOYABLE HOLIDAY SEASON?  

So what are the requirements to participate in this group, because I know that is what you are thinking!!

1.  You must be a customer of mine on TeamBeachbody, which means that I am assigned as your FREE coach.  If you already have a coach please reach out to the person you work with.  If you do not have an account, then contact me.

2.  You must commit to a  fitness program and nutrition plan in which we will discuss options that are best for you, your ability level, your time constraints and your needs.  

3.  You must commit to checking into the accountability group daily and reporting progress.

Are you in?  Does this sound like something you would like to do???  

I am committed to helping YOU END THE YEAR STRONG!  LETS DO THIS!!!!

Renee Smith

Independent Diamond BeachBody Coach

Consider Adaptogens for Crash-Free Energy and Coping with Stress

Our busy lives often lead to stress and fatigue.  Many of us cope by reaching for caffeine and sugar. Both are a quick pick-me-up but come with a quick crash, leading us to start the cycle all over again. There are better ways to manage stress and fight back fatigue.  One healthier approach is the use of adaptogens, which are a mix of medicinal herbs that work with your body to adapt to stress and fatigue.

Most of the herbs and fungi that qualify as adaptogens grow in higher elevations with thinning oxygen and rocky soil.  They have had to adjust to less than optimal growing conditions allowing them to become nutrient dense.  It is this dense concentration of nutrients that improve the function of the adrenal system, which is tasked with the responsibility of managing your body’s hormonal reaction to stress, fatigue and anxiety.  Adaptogens can help you to manage stress and anxiety more evenly without the jolts or crashes you may experience with sugar and caffeine.  They’ve earned the name adaptogens because of their uncanny ability to adapt their role to the needs of the body.  It does take some time to reap their benefits, but in the end, they look like a better option.

Recently, their abilities have reached the mainstream, making them seem new and exciting. The fact is, adaptogens have been used for centuries by Indian Ayurvedic medicine for their known ability to boost energy and improve stress management.  Evidence from recent studies is supporting what the holistic wellness community has said for years. Adpatogens appear to be a safe and positive alternative.

Adaptogens  seem to be able to regulate the body in much the same way a thermostat regulates room temperature.  When the body needs a boost of energy, they are there to supply it without the highs and lows that come with stimulants. They keep the body in harmony and balance the adrenal system, while helping it to respond to the negative effects of stress.  Additionally, adaptogens help cells to function more efficiently. Cells are able to use oxygen more effectively, rid themselves of the toxic byproducts of the metabolic process, and access energy more readily.

If you are considering adding adaptogens to your routine, consider that all the adaptogens your body needs are found in Shakeology.

Maca Root

This rare and powerful member of the radish family boasts over 60 phytonutrients. Each of them helps to increase energy, and endurance.  They promote memory, learning and improve mental ability. It also helps to strengthen the endocrine system, and may improve libido.

Ashwagandha

Holistic practitioners have used this potent herb for centuries for its known ability to support a healthy immune system, improve cognitive functions, fight off stress and better your mood.  It also balances blood sugar, lowers cholesterol and helps with brain cell regeneration.  This multifunctional herb helps the body’s natural anti-inflammatory response too.

Schisandra

The use of this Chinese herb dates backs almost 2 centuries when it was first discovered to aid in healing and the promotion of a stronger immune system.  It helps the body to achieve ideal energy levels to improve physical endurance and performance.  It also helps to achieve perfect blood sugar levels and blood pressure.

Astragalus

One of the most revered herbs in Chinese medicine, this herb aids in the maintenance of a healthy immune system while protecting the body from physical, mental and emotional stress. Its high levels of antioxidants aid against damage caused by free radicals. Its nutrients help, especially during the winter months, to protect the immune and respiratory systems.

Maitake Mushrooms

This large mushroom grows in Japan, North America and Europe.  It is highly prized for its medicinal benefits, which include helping to lower cholesterol, improving blood sugar as well as treating and preventing cancer.

Cordyceps

This is another fungi that has been used in herbal medicine for centuries. It’s benefits include the ability to aid in respiratory health, increase oxygen uptake, improve heart health, slow the aging process, detoxify the body, and increase energy. It may also prevent some cancers.

Reishi Mushrooms

These are one of the most popular edible mushrooms in the world. They have been widely used in eastern medicine for thousands of years.  They only recently came to the attention of the Western world. They have amazing health benefits including the ability to reduce blood pressure, rid the body of inflammation, improve cognitive ability, boost energy and slow the aging process.

Would you like to benefits from the adaptogens found in Shakeology?  Try it for 30 days and see for yourself. 

Renee Smith

Independent Diamond BeachBody Coach

21 Day Fix Extreme Recipe: Chicken Fajitas

I LOVE the 21 Day Fix Extreme!  I absolutely love the workouts!  Sore definitely means that it's working but hot dog it's hard to push through that muscle soreness!  You need to drink lots of water, biofreeze on sore muscles and an Epsom salt bath is always nice after Dirty 30 Extreme!  But I'm not complaining because anytime your body is sore from a workout it means that it's challenging your body in a whole new way.  I will take it!!!  


We also experiment with the recipes on the Fix Extreme and so far there has not been 1 recipe that we haven't loved!  We made the chicken Fajitas and we actually made extra so we would have lunch for the next day.  Not only was it really delicious, it made great leftovers too!  This is something you could make in bulk and portion out for the entire week and have lunches for a few days.  If you have non clean eaters in your family you can still do the chicken fajitas but just give everyone else shells to use instead of lettuce!  

So please put this in rotation, it's quite awesome!  Make sure to let me know what you think!

This recipe makes 4 servings and 2 fajitas each

Ingredients:
1tsp chili powder
1/2 tsp. sea salt
1/2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp olive oil, divided, use
4 (5-6oz) raw chicken breast, boneless, skinless, cut into 1/2 in strips
1 medium red or green red bell pepper, cut into thin strips
1 medium onion, thinly sliced
1 tbsp fresh lime juice
8 large romaine (or butter) lettuce leaves
1/2 medium avocado, thinly sliced
1 cup fresh salsa
lime wedge for garnish optional

Directions:
Combine chili powder, salt, cumin, garlic powder, and 1 tsp oil in large resealable plastic bag.

Add chicken, bell pepper, and onion; mix gently to coat.

Refrigerate for 15 minutes.

Heat remaining 1 tsp. oil in large nonstick skillet over medium-high heat. 

Empty contents of bag into skilled; cook stirring frequently, for 5 to 6 minutes, or until chicken is cooked through.

Remove from heat.  Add lime juice.

Evenly top lettuce leaves with chicken mixture, avocado and salsa.
Garnish with lime wedges if desired.

Containers:  2 Green, 1/2 purple, 1 red, 1/2 blue

You gotta try this!  It's amazing!!!

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

Clean Eating Weight Loss Tips

I am just a little clean-food obsessed, and I know your food decisions really do make a difference in your physique and health. All it takes is one miscalculation in your execution, and suddenly your plan is ruined. If you've been left wondering where your game plan failed you, don't pack it in just yet! Everyone makes mistakes - even the best in the world - at one time or another.

Here are some of the biggest mistakes that are made when it comes to weight loss and nutrition.  I hope that knowing these ahead of time will help you prevent them from happening.

Waiting to long between meals:

"Often,work and my family would keep me so busy that I would end up being an hour or two late in eating my meal. If you wait too long between meals, blood glucose levels drop, and when glucose is in short supply, the body begins to break down muscle for energy."

THE FIX:

"To help me get in the habit of eating every three hours, I set the timer on my watch. Now, no matter what I'm doing, I never forget to eat my meals."

Also, packing a cooler with all your easy go to treats like apples, almonds, Shakeology, bottles of water and shaker cups will keep you out of trouble in a pinch.

 

Not enough sodium:

"I believed that any amount of sodium (salt) would make me retain excess water, so I cut out all salt containing foods to avoid looking 'puffy.' The truth is, sodium helps regulate the body's fluid balance, and consuming too little has the potential to initiate water retention. When sodium levels dip too low, it can also negatively impact nerve and muscle function, causing muscle cramps and weakness. Back then, I was cramping up all the time!"

"I adjusted my diet to incorporate a moderate amount of sodium. Not only did this help reduce the occurrence of muscle cramps, but it also made dieting more manageable by adding more flavor to my food."

Counting all calories equal:

"My first 'diet' consisted mainly of highly processed foods like crackers, deli meats, frozen entrees and sugar-laden yogurt, cereal and protein bars. At the time, I believed that 'all calories [were] created equal,' and as long as I counted every calorie, I would achieve the look I was after. Even though I maintained a strict daily calorie intake and worked out regularly, I was skinny fat."

"I ditched the processed foods for whole foods. I replaced sugary foods with slower-digesting complex carbs such as sweet potatoes, oatmeal, brown rice and fibrous veggies; increased my intake of lean proteins; and incorporated healthy fats in the form of nuts and salmon. Within a few months of switching, I began to see drastic changes in my physique, losing more fat while building lean muscle."

TIP: "When choosing foods for your diet, select items in their most natural form. Typically, most healthy unprocessed foods tend to be located around the perimeter of the grocery store (i.e., fruits and vegetable section, and seafood and meat counter). And as a rule of thumb when buying packaged foods, steer clear of items that have a long list of ingredients, and those with 'low fat,' 'fat-free' and 'sugar-free' claims on their labels."

Allowing yourself to make changes to your diet plan once you reach your goal:

"My first diet was very long and challenging. After I had finally reached my weight-loss goals, I made the mistake of overindulging in non-diet foods - and it showed! The problem was, I no longer had a structured plan, so I ate whatever and whenever I wanted."

"I decided to put together an off-season meal plan that allowed for one or two cheat meals per week, and I stuck to it. I was still able to eat the foods I loved, but in moderation. This not only spurred huge improvements in my physique, it also taught me how to live a healthy, balanced life."  This is so important.  When you reach your weight loss goals you cannot throw all your hard work out the window. That is why I encourage my customers to choose a fitness program and meal plan that is comfortable for them that they can do forever.

I also sat down the week before my program was over and thought about the meals that I wanted to do once my program was over.  I had the meal plans ready to go even before I finished. That way there was no excuses for me not to continue this healthy lifestyle.

Eating Non Diet Foods while Dieting:

When you are following a specific plan it's important to count every little single extra thing that you eat.  That includes the bite of cake here and the handful of pretzels there.  When it comes to getting an accurate measure of your progress it's important to know that every little thing counts.  

Fix:  It's all about moderation.  So you don't want to feel deprieved but you don't want to go all haywire either.  So work that cheat meal into your diet. Plan it out and write it in the plan each week.  You have to make the decision between eating cake at your son's birthday party and having dessert at your girls night out.  These are all legitimate decisions and it's important that you decide what takes priority to you.  Also, say you schedule your cheat meal and then you go and splurge on Monday night and have pizza. Well that doesn't mean you still get your cheat meal at your son's birthday party.  Now you made the choice to splurge else where so you have to pass up the cheat that was originally planned.  Does that make sense??

Remember it's all about moderation.  

Insufficient Carbs:

"I believed that in order to lose weight, I had to drastically cut down on carbs - to the point that I almost didn't have any in my diet. I ended up looking way too lean, because I didn't realize that eating too few carbs forces the body into starvation mode, and muscles begin to burn their own protein for energy."

Fix:  So it's really important to make sure that you have sufficient good carbs in your diet.  You will know when you don't because you will be hungry, light headed and not getting the results that you would like.  So when deciding what carbs to put in your diet my suggestion is to go with whole grain carbs such as sweet potatoes, brown rice, quinoa, and oatmeal.  I stay away from any simple carbs or processed breads.  

Extra Bites of Clean Food:

Even when clean eating there is such a thing as having too much clean foods.  I sometimes get in the mind set that just because it's clean I can have an extra serving here and there. But there is the ability to have too much of a good thing.  This will also cause you to stall out on your weight loss progress.

So forget those extra servings of sweet potato or the extra serving of green beans because yes it will stall out your progress!

Fix:  The best way to keep your hunger in check is to make sure you are drinking enough water each day.  So you want to aim to drink 1/2 your body weight in ounces each day. Also, chewing on some sugar free flavored gum or sipping on green tea will stave off hunger until your next scheduled meal.  It's ok to be a little hungry, that is totally normal!

Skipping Meals:

Skipping meals is easy to do when you are busy and short on time.  But it's also the thing that can derail your progress pretty quickly.  A lot of times we think it's a bonus if we skip a snack or a meal that we will lose weight quicker but in reality what happens is that your metabolism slows down your energy level plummets you get tired and end up binging because you are hungry.

Fix:  Set the timer on your phone.  It will remind you when you are due for your next meal or snack. Then there is no excuse to miss that meal!  It will keep your metabolism stoked your fire burning and the weight loss on track.  It will also keep your hunger in check and you will be amazed at how much you can eat when the food quality is good!

I hope these tips help you stay on track with your health and fitness goals.

If you would like to learn more tips just like this then join my 12 week health and fitness program where I help you to plan your meals, pair your foods, choose a workout program to meet your needs and then hold you accountable to the plan we decide upon!  Don't make another excuse because now is your time and I am here to support you!

Ask me how you can get started now!

 

 

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

Finding Healthy Alternatives to the Foods you Love, Shamrock Shakeology

The biggest drinking holiday is happening this week!  St. Patricks Day is marked with parades followed by a mess of drunk people all day long.  I can honestly say that I have never taken part in the festivities although it sounds like a GRRREEAAATTT TIME (sense my sarcasm)  There are other temptations on St. Patricks Day also!  The McDonalds Shamrock Shake and Shamrock sugar cookies.
You could suck down a large Shamrock shake so quickly that you would get an intense brain freeze but love it!!!

So while these two things are foods that I used to associate with St Patricks Day I now have found another replacement for my cravings.  At first I thought this whole Shakeology Shamrock shake was a crock of crap!  I thought there was no way Shakeology could taste like a milkshake!  Oh but let me tell you that it can and it DID!  It totally met my expectations!!!

So now I can not only have a Shamrock Shake but I can have 70+ superfood ingredients, the equivalent to 6 salads in one meal, not feel bloated, not kill my diet and still lose weight and have energy!!!  Enjoying food is one of those things that I love to do!  I enjoy sweets and this is another way I can make it healthy!

I can actually make these for the whole family!  Kid approved!!!

So what are the ingredients?

Ingredients:

• 8 oz Skim, Rice, Almond or Soy Milk
• 4 oz ice and water
• splash of peppermint extract or some mint water (don't over do the extract or it will taste nasty!!!!)
• 1 tsp all natural pb
• 2 tbsp vanilla sugar free instant pudding mix
• 1 packet of Greenberry Shakeology
• Blend and enjoy!!!

Do you want to try your own Shamrock Shakeology?  Do you want to know more great tips to turn your own health and fitness around?  80% of your weight loss comes from your nutrition!  Learn the tips and tricks that have made me successful in my own health and fitness journey!  Join me on a 30 day Shakeology and Clean Eating Support Group.  30 day money back guarantee!  Ask me how to get started now!

Renee Smith

Independent Diamond BeachBody Coach

Challenger Success Stories

Customer Success Stories

Today I want to take the time and just reflect on the impact that Beachbody Coaches can have on the people that they work with!

Every day I check in to my challenge group, post recipes, tips, meal plans and questions to make people reflect and think about why they are working hard to change their bodies and their nutrition.  Yes it is hard and sometimes you just down right don't want to do it!

You may not always see the changes on the scale happening as quickly as you would like, but you don't give up.  You don't give up because you TRUST and BELIEVE in your COACH!  You know that if you follow the meal plan and the workout schedule you will get the results that you want!  WHY, because you see that other people just like you are doing it too!  You know that you are no different than them.  You know that if you put your mind to something you can make it happen!  You WANT TO CHANGE!!!

As a COACH I always seek to find things to inspire, spark discussion and create vision for my challengers future.

I love more than anything to hear their responses to the questions that I ask!  Sometimes it moves me to tears to just see how far they have come in their thought process and the way they view TRULY living a HEALTHY LIFESTYLE.

Insanity & Pump Hybrid

Check out what some of my challengers said!

Question: I just want you to know that YOU ARE ALL GREAT IN MY EYES! I know that each and every one of you have struggled to make exercise and eating healthy a routine! I know that you may not be exactly where you wanted to be at this place in time but I want you to spend today reflecting on where you were 5 weeks ago? I want you to think about what you have changed in your life, I want you to tell the group at least 2 things that you did on day 1 that you no longer do TODAY!! I want you to give yourself a pat on the back for working hard and doing your best! THIS IS ONLY THE BEGINNING OF THE REST OF YOUR LIFE!!! I'M SO PROUD OF YOU! 

Challenger A:   I no longer make excuses for my packed schedule. I fit in a work out no matter what. I also gave up my 5 cups of coffee per day during the Ultimate Reset and haven't had a cup since. My addiction to caffeine is over - I still crave it, but so far... So good.

Challenger B:  I no longer use cream in my coffee! I am starting to look at my body as "hot" not I have a flabby butt etc. I'm not saying I'm not working to improve my look but I'm starting to love my body. I've never done this!

Challenger C:  I used to drink pop/soda and now that I've given it up, it doesn't even sound good to me anymore! Also, we used to stop at mcd's everytime we went out but now we bring our own snacks!  

Challenger D:  Two things I no longer do: 1) I no longer skip/eat cookies for breakfast. I make it a priority to eat a healthy breakfast. 2) I no longer make excuses for not working out. I used to always say I didn't have time. Now, no excuses ... I'm actually feeling like I accomplish more, even with workouts squeezed into my day.

This post from one of my challengers also totally moved me!  It's amazing to see that they are realizing their food addictions or their emotional connections to food.  They are holding themselves accountable by posting in the group.  Then, everyone in there lifts them up and encourages them to make a change and be strong!

"I, Jessica, vow to stop sabotaging myself with too many stupid little cheats. I work my ass off & then shoot myself in the foot because my emotions lead me to the pantry. I'm ready for a new week and; a clean slate. Last week of Turbo Fire, then onto BBL."

 

Challenge groups are more than just purchasing a challenge pack and drinking Shakeology every day.  It's more than just doing Turbofire, P90X, Insanity, Chalean Extreme or Body Pump.  It's more than a facebook group!  
A challenge group is:

• A support system
• A family
• A place to feel secure and comfortable talking about your struggles.
• A place to get motivation when you want to quit.
• A place to improve your body and your mind.
• A place to learn about fueling your body for energy and not comfort.
• A place where you can get support from the comfort of your own home.



Challenger Transformation

• The BEST PLACE IN THE WORLD!!

   So you can see that not only are their minds changing but their bodies are too.  I have challengers of every shape and size.  Moms, single ladies, working women, stay at home moms, college students and women who just want to be healthy and live longer!  No matter what your body type or your history it is in the past!  This is a new day and this is your chance to change your future.  To create a healthier lifestyle and to be the best version of you that you can be!  

So what are you waiting for?!

Why would you waste another day feeling BLAH, FAT, SICK and TIRED!  (Maybe a little harsh but I know that is how some of us feel)  

My Spring 21 Days to Love Yourself Challenge is FORMING NOW!

  

 

Renee Smith

Independent Diamond BeachBody Coach