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

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

Back to School, Back to You

What am I super excited about?

I am really excited to start my newest challenge group called, "Back To School, Back To You" in September.  I am going to be helping my customers with expectations for the group, how to check in daily, what to post and share, how to meal plan and prep and navigate the app for the group.

I am also really excited about the Beachbody Health Bet that will be starting next month.  What is the Health Bet?  Well it is a way to give you some incentive to do your workouts and focus on your nutrition and be rewarded for getting results.  Beachbody is giving away over $1 million and you can be automatically eligible to split a piece of the prize!  Basically all you have to do is be enrolled as a customer in MY challenge group through the Challenge Tracker App {which is on your phone}.  You must meet the weekly tracking requirements starting on September 5th and ending the week of October 2nd.

So what do you need to do?

1.  JOIN:  Talk to me about becoming my customer so that you can get included in the group!  You must have a coach and be enrolled in their challenge group to be eligible.  If you do not have a coach make me your coach by completing this application.

Download the My Challenge Tracker App here.  

2.  TRACK YOUR PROGRESS:  Use the app to log at least 5 Shakeology drinks with photos and three Beachbody workouts during all FOUR qualification weeks.

3.  QUALIFY:  Log your Shakeology and workouts by 11:59 PM on the last day of each contest week:

Week 1:  September 5-September 11
Week 2:  September 12-September 18
Week 3:  September 19-September 25
Week 4:  September 26-October 2

4. CASH IN:  Meet all the requirements and you'll automatically win an equal share of the cash pot.  As an extra incentive, Beachbody will add $5 to the initial $1 million prize for every challenge pack sold on Team Beachbody between July 27th and August 31st, 2016 up to $3 million total.

If you would like to be added or eligible start by filling out the application here:
https://docs.google.com/forms/d/e/1FAIpQLSdbeNdUKcJ3kZ_eYopB9Ii8eKb1E60vyRoiQLFmwG8ENPtNGA/viewform

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

 

 

 

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

Are you Struggling to Stick with Your Resolution to Lose Weight and Get Healthy?

 

February is here and I can't believe it is here already! So now is the moment of truth.  What were your New Year's Resolutions?  What did you want to accomplish in 2016?  

Have you made any progress towards that goal?  

Did you have losing weight, getting healthy, learning to eat healthier on that list??  

Is it happening the way you envisioned it?  

Are you losing steam, feeling frustrated, lacking results?  

I am HERE TO TELL YOU THAT IT IS TOTALLY NORMAL!!  You are not alone!  Chances are that you have really good intentions.  You just have a few hiccups in the road and don't know how to turn yourself back around.  So that's why I am here.  Honestly it's hard to lose weight.  It's even harder to pass up on the CONSTANT temptations that are placed in front of you everyday.  You go to work, there are donuts for the staff meeting.  You go to your desk and the girl next to you has a bowl of Hershey kisses on her desk.  You go to lunch and the options are pizza, french fries, chicken fingers and Diet Coke.  Then, you come home and it's dinner time!  You are running late because the traffic was bad, the kids have evening events and you don't have time to cook.  So you pile the kids in the car, hit the drive thru and think you are making a good choice by getting a grilled chicken sandwich.  But you don't say no to the fries and the Diet Coke is diet so it's better than the regular!  You come home at night and are frustrated because you aren't losing weight even though you think you had a good day!

IS THIS YOU?!?!?!  

I know how you feel.  Life is beyond busy, our calendars are jam packed and we just don't have enough hours in the day.  But I am here to tell you that it is an excuse!  If you really truly want to make a change.  If you truly want more energy, want to lose weight and feel more alive then it's time to make a CHANGE!!!

Every change does not come without a CHALLENGE!  That is where I can help.  There is power in NUMBERS!  There is power in knowing you are not alone.  There is power in knowing that you have 5 other women that are in this with you.  The power lies in the fact that you can workout on your own, in your own home at whatever time works for you.  I can customize the workout to fit your needs and restrictions.  I can help you create a meal plan to fit your life, give you simple quick easy meals and snacks to avoid the diet pitfalls and the scary drive thru.  Plus the support that you will receive is priceless.  I will keep you accountable 7 days a week without fail.  I promise that if you commit to the next 12 weeks your life will change!!!

Starting NOW I commit to YOU!  I commit to being your personal cheerleader.  I commit to lifting you up when times get tough and you want to give up!  I commit to finding your inner strength and growing your character.  

The question is, DO YOU ACCEPT THE CHALLENGE?!  ARE YOU READY FOR A CHANGE?

What's next? Go to my site and join to create a free account with me as your coach.  Send me an email at reneesmithdvm@gmail.com and tell me that you want more information on participating in my 12 week health and fitness program.  Then, together we will determine whether or not this program is right for you!  Don't delay because Summer is less than 4 months away.

   Now is your time!  Don't waste another month doing something that isn't working!

What is a challenge group? 

 

Are you ready?!?!

 

 

Renee Smith

Independent Diamond BeachBody Coach