I Can't Lose Weight Because I Have a Slow Metabolism

Metabolism is such a tricky beast.  I have had so many people tell me that they cannot lose weight because of age, slow metabolism, menopause, or other factors.  This post is meant to empower you and also bust some of those myths or thoughts about the reasons why you cannot lose weight.

First things first, WHAT IS METABOLISM?

Metabolism is a balancing act of 2 different activities that occur in your body, the building up and breaking down of energy stores and body tissues.  It breaks down the energy you get from food and turns it into fuel for regular body functioning.

So for example, when you fill up your gas tank you would not put vinegar in your tank.  You would ruin your car and risk having to spend thousands of dollars to fix it. So why on earth would you put foods in your body that are going to slow you down and make you sluggish and foggy.

Start thinking of eating as a way to fuel your body so that you can play with your kids, get your work done, have energy to do the things you want to do without feeling run down and lethargic because you ate a big bowel of pasta and dessert.

The speed of your metabolism or metabolic rate determines how much food you need to consume to maintain a stable weight.  If you find yourself gaining weight, then you are consuming more energy than your metabolism can process and you store unused fuel as fat.  

The state of your metabolism depends not only on how you treat your body right now, but also on the relationship you’ve had with it in the past.  If you’ve followed a weight training program for any period of time, you will likely have an efficient fat burning metabolism.  Your metabolism works for you all the time, even when you aren’t working out. 

If you have dieted for  years, gaining and losing the same weight over and over again it’s more than likely you have interfered with your metabolism, meaning that you burn fuel from food energy at a slow rate, making it more difficult to lose weight.

Yo-yo dieting confuses the body.  When food is scarce your metabolism slows down in response to your reduced caloric intake.  Your body is protecting itself by avoiding starvation, making it less prone to shed excess fat in case you need it for future fuel.  That means when you go on a diet and begin to lose weight, your body revolts, making it harder for you to reach your weight loss goals.

Removing entire food groups from your diet causes you to miss out on essential nutrients.  When you do re introduce them your body clings to them and you gain weight. This is what happens with South Beach diets or cleanses that have you drinking juices for a month.  Your body doesn't know how to handle it because it is programmed in a way to need certain nutrients!  That is why clean eating is the best way to go.  Sure your progress might be slower and steadier, but it will last forever because it is a lifestyle change that you can continue forever.

There are things you can do to speed up your metabolism- it can be retrained to function efficiently again!  Regular resistance training is a key to speeding metabolism.  One pound of muscle burns approximately 25 times more calories than fat.  If you are not overweight, there is more muscle tissue in your body than any other type of tissue.   Muscle demands the most energy, thus your muscle determines the rate at which your body burns energy.  That is why I recommend to my customers that they do a program like Chalean Extreme if they are new to resistance training or P90X if they are more advanced.  This gives you a nice mix between lifting and cardio.  You do not need to do only cardio to get the fat off, it will naturally be burned away as you build muscle!!!

Building muscle increases your metabolic rate.   

 

Weight training not only stimulates your muscles while you are working out, but for hours afterwards.  Exercise triggers a release of testosterone into the body, a reaction that works to destroy fat.  

Burn it off.  Intense activity is another key factor in maintaining a fast metabolism.  When you are lifting weights, hiking, or running really focus on maintaining intensity in your workouts.  In other words, put your mind into the muscle.  You can build more muscle and burn more energy by concentrating on the task at hand instead of starring into space.  Be mentally there; think about your muscles as you lift, this maximizes your results.

Your aerobic workouts don’t need to last forever to deliver results.  You can speed up metabolism with HIIT.  They fire up a sluggish metabolism.  HIIT workouts are high intensity cardio interval training.  So for example Turbofire and Insanity follow this principle.  The workouts are shorter in duration, but they get your heart rate up high for a short period of time then bring it back down.  You cycle this throughout the workout which creates an after burn effect.  Your metabolism is revved up and you burn more calories than a traditional cardio workout.

Food as fuel- the food we eat either stimulates or slams on the breaks with our metabolism.  To maintain a healthy weight you must nourish your body with high quality foods at regular intervals.  When you wait too long you trigger a starvation response in your metabolism, which causes it to slow down.  Eating frequently with a combo of lean protein and complex carbs at each meal prolongs digestion and encourages blood sugar to remain stable between meals.  If you feel tired or lethargic, it’s usually a direct result of unstable blood glucose or insulin levels.  When you eat clean you slow the release of sugar into your bloodstream causing your blood and insulin levels to stabilize, and giving you energy that lasts all day long.

Eating protein increases metabolism.  Eating carbs increases your basal metabolic rate for a short period of time.  This is why you feel tired after a big meal loaded with carbs. You want to think about eating a meal combined with both the protein and complex carb because you want your BMR to begin to rise within one hour.  This increase can last 3 -12 hrs. 

If you want to eat for peak metabolism you have to remove all simple carbs from your diet such as sugar, white flour and processed foods.  Especially chemically charged ones.  Get up right now and look through your cupboards and cabinets.  Cookies, gummi bears, crackers and chips must all end up in your garbage can.  Foods with added sugars, or made with processed white grains and flours have a high glycemic index, and cause a spike in insulin levels, which in turn makes your metabolism slow down.  Throw out white rice, bread and pasta and rely only on complex carbohydrates found in whole grains, fresh fruits and vegetables for energy.  Eating nutrient dense foods make an enormous and notable difference both in your health and your body.

Menopause and your metabolism

With every advancing year your metabolism declines- the rate is about 10 perfect for every decade.  Studies have shown that over the age of 30, the average person will gain about a pound of fat and lose half a pound of muscle each year if they continue to eat a constant number of calories.  Fortunately, this is not a fate you're forced to accept.

Women- listen up!!! Menopause (also called change of life) is the time in a woman's life when she ceases to ovulate and her period stops entirely.  The average age of menopause is 51, but it can happen earlier or later. It is common for women to experience rapid weight gain during menopause.  In fact, most women will gain 10 to 15 lbs.  This weight tends to accumulate around the abdomen, creating an "apple" shape.  During menopause, women undergo hormone fluctuations that directly impact appetite, metabolism and fat storage, making weight loss more difficult but not impossible.

To combat menopausal weight gain, follow the Eat Clean Principles (eating small meals every three hours, combining lean proteins with complex carbohydrates at every meal, and adding regular exercise and resistance to your routine).  Go to bed early, drink enough water and try to avoid stress-the result will be a healthy lean body for years to come!!

What can you do to avoid midlife weight gain?

1.  Eat Breakfast

2.  Exercise regularly (cardiovascular activity and weight training).

3.  Eat enough protein

4.  Get a good night's sleep

5.  Avoid Alcohol

6.  Drink lots of water

7.  Try to reduce or limit stress (easier said than done!)

Want even more support and guidance, head over to my page and like me on facebook for daily tips and motivation!

How to Control Your Food Addiction

Luckily, a well-trained body goes a long way towards helping a slightly off-kilter mind. Thanks in part to my new found "limitations," today I can walk away from cake or limit myself to one or two bites—but that's taken years of training.

It's safe to say that junk food addiction is a very real thing. The first place to look for proof is the ever-mounting pile of scientific evidence, including a recent study out of Sweden showing that the hormone ghrelin, which activates the brain's reward system and increases appetite, reacts similarly to sugar and alcohol.

Why we're hooked on garbage

There are the increasingly decadent foods we have 24-hour access to. In his book The End of Overeating, Dr. David Kessler theorizes that manufacturers have, over the years, engineered the balance of fat, sugar, and salt in junk food to the point of making it irresistible. He refers to our gluttonous response to this crackified food as "conditioned hypereating."

Most of this current thinking revolves around physiological factors, such as the fact our brains are hardwired to seek out highly caloric foods as a "feast or famine" instinct. By adulthood, most of us are a hodgepodge of neuroses and psychoses for whom a Twinkie has become a security blanket, so this urge to splurge will never completely vanish. Sure, you can retrain your body to crave healthy food, but your psyche may never stop seeking validation, Hostess^® style.

How to keep that addiction under control

If you're going to break a sugar habit, it's going to take time, patience, and willpower. But take it from someone who used to work her way through an entire box of cereal for breakfast: If I can do it, so can you. Here's where to start.

1. Clean all the junk food out of your home. Think of the stereotypical image of the woman getting dumped by her boyfriend and climbing into bed with a tub of Ben & Jerry's^®. If that tub wasn't in the freezer to begin with, odds are that she would have instead settled for a soak in the tub.
   
   There's also "unconscious eating" to worry about—when you just grab a bag of fried carbs while you're sitting in front of the tube and stuff your face for no reason. If you don't have access to the junk, the only bag you'll be able to grab for will be filled with baby carrots. If someone brings some junk over for a dinner party, enjoy it with them and dump the rest when they leave.
2. Make 80% clean. Relax with that other 20%. Just because your kitchen cupboard no longer looks like a movie theater concession stand doesn't mean you can't live it up sometimes. If most of your diet is super tight, you're doing great, so cut yourself some slack. When I made my first big push to clean up my diet, Friday was Cookie Day. I ate like a saint 6 days a week, but every Friday I had a giant chocolate chip cookie.
   
   Knowing I had Cookie Day to look forward to made all those carrots on the other days much more palatable.
3. Make a comforting ritual out of eating healthy. The fact that Cookie Day was a ritual was also quite helpful. Unhealthy eating is often ritualistic—something comfortable and constant that you can depend on. Not only can you have your own Cookie Day—a conscious, controlled, weekly moment of indulgence—but you can replace unhealthy rituals with healthy ones.
   
   For example, I used to drink Dr Pepper every day - multiple times a day. It was my source or caffeine.  (I don't like coffee)  So, I rationalized that it was my cup of coffee, but it lasted all day. When I realized it wasn't doing me any favors, I replaced it with water. The 21-days-to-form-a-habit thing has no scientific backing, but eventually a behavior pattern will set in. In my case, after three weeks I stopped missing Dr Pepper. 


4. Discover new, yummy fruits and veggies. There's a lot of weird, healthy food out there. Sometimes, we avoid fresh produce because we're either bored of the same old oranges or there's a stigma associated with particular produce. Dad just forced you to eat asparagus one too many times. If this is a problem for you, buy fruits and veggies you don't recognize. If you don't know how to prepare it, do an internet search for "(produce name) + recipe." You might stumble on a new flavor that completely blows your mind.
   
5. Carry healthy foods with you at all times. If you carry a purse or a backpack, throw an apple or some raw nuts in there. In this Fast Food Nation, it's pretty easy to find yourself in situations where you're hungry and, shucks, you just have no choice but to buy a donut because that's the only thing you have access to.
   
   You don't have that excuse if there's a snack in your pack. Here are a few to consider:
   
   
   • Fresh fruit (Apples and oranges travel well!)
   • Dried fruit (It all travels well!)
   • Raw nuts
   • Whole-grain crackers
   • A Shakeology^® packet
6. Binge on healthy foods. I'm probably the only person who will ever give you this advice since it's a wee bit questionable. Every once in the while, something emotional triggers me and I need to eat junk. Someday I might completely conquer this urge, but not yet. When I feel this happening, I hit the fridge and "pre-binge" on healthy foods, mainly raw veggies. Sooner or later, the ice cream or chips come out, but by that point, I'm so full of carrots or spinach that I'm not physically capable of doing too much damage. Dysfunctional? Maybe, but a vast improvement over the alternative.

You might be one of those lucky souls who just decided to walk away from the candy counter and never looked back. Good for you. I'm not one of those people. Eating right is much easier than it was 2 years ago, but it's still a process. That said, the rewards are innumerable, so why don't you set down the pudding pop, grab a peach, and join me?

Renee Smith

Independent Diamond BeachBody Coach

My Experience with Shakeology and McDonalds

Today I did a little grocery shopping and then decided I was hungry.  I was going to have my Shakeology for lunch today but decided that since I was out I wanted a McDonald's Southwestern Grilled Chicken Salad.  So I went through the drive thru, got a large water and a salad!  When the price came up I almost passed out, $7.40 for a salad and a water!  Craziness!  I should of cancelled my order right then and there, drove home and made a shake!  Instead, I decided that this was a learning experience that I could share with all of you!

So how many of you have looked into Shakeology and said to yourself or me, "It's too expensive and I just can't justify spending that much each month on a shake!"  I know that at some point you have either said it or thought it.  So let me be the one to burst your bubble!  Politely of course, and with facts none the less.  I know that there are a lot of you that go out for lunch every day or stop for breakfast on your way to work.  Well when you look at the price comparison, you save $3.40 each time you choose Shakeology over your salad for lunch.  That adds up to $68 in savings a month if you eat out 5 days a week. That is only from going to McDonalds!!!  So you are spending $148 a month in eating out for lunch every day when you could spend $120 a month on Shakeology and get a thousand more health benefits including weight loss, decreased sugar cravings, stabilized blood sugar, and natural energy!  Plus the fiber in Shakeology combined with the carbohydrates will keep you fuller longer and help you to have energy to get through your day.

Shakeology is equivalent to eating 5 salads in one meal plus all the antioxidants, protein, fiber, and vitamins are not something you can achieve through the food you eat each day!  It has over 70+ healthy ingredients in each glass. 

Why not fuel your body with the stuff that your body craves!  Instead of eating a McDonald's salad that has enough sodium for the entire day why not have your Shakeology and create a healthier life for you too! 

So why not give Shakeology a try for 30 days, risk free, if you don't like it, send the bag back for a full refund!  I promise you will change your mind!

Renee Smith

Independent Diamond BeachBody Coach

How to Improve Motivation

Something I feel like I come across over and over is that people start out strong in their health and fitness journey even their Beachbody business but then they lose steam.  They struggle to be successful and really reach their goals.  

Maybe you've felt the same way. Maybe you've struggled to eat better, workout more, or take care of yourself in a way that creates hurdles that prevent you from living the life you want. Maybe you don’t know any other reality.

I spent a lot of time figuring out what had changed for these people. How they went from living off of motivation to one searching for sources. And what I discovered wasn't groundbreaking, but it was something often overlooked.

What will make the difference?

Find what makes you happy. This is the real secret to motivation.

If you struggle with motivation--and we all do on some level or in passing moments--it's important that you put your role in this world into context. That's why I recommend making declarations that acknowledge your deficits and areas where you'd like to improve.

Most of us settle in life. Settle for what's easy. Settle for what's convenient. Or settle for the only reality that we know. Improving motivation means changing that reality and becoming aware that there’s more in life that you want.

Here are 10 simple strategies that can help with your awareness:

1. Write 5 things you want to improve
2. Create a list of what you love--and then assess how many of those items are actually part of your life
3. Email your friends and share your goals that you haven't achieved
4. Set deadlines for personal, non-work-related goals
5. Ask your friends to list off areas in your life that you overlook
6. Visit your doctor and ask for a thorough physical of your health
7. Take a “before” picture of yourself
8. Set a challenge--it could be anything or join my next 12 week challenge.
9. Plan out a list of future goals for your career, health, and social life
10. Make a bucket list

There are an endless number of ways to create motivation. All of them revolve around a simple mindset: Pursuing the life you want. But creating a list is just the start. From here, most people typically take the wrong approach.

They condemn themselves for the existence they created; place undue pressure and stress on achieving these goals. This is not a sustainable way to stay motivated. After all, stress is the poison--not the elixir. You should be moving towards mastery, not masochism.

So what should you do you do with your awareness?

First, realize that motivation is individualistic in every sense because it’s ultimately driven by one of two things: fear or happiness. Both work, but I prefer to focus on the latter.

When you find what's missing (by using any of the strategies above or others), don't focus on the negative. Research has shown that unhappiness and rejection is the quickest way to kill your motivation, not ignite new life.

So stop making yourself feel bad. You're human. You're going to have some bad days. Instead, identify all of the positives that can result from making a change. The joy you'll feel when you look in the mirror. The extra time you'll be able to spend with your kids. The desserts that you want to enjoy without guilt or fear of the harm it might do to your overweight body. The thrill of crossing an item off your bucket list. It can be anything.

You must identify the aspects that make you feel better, and then identify the steps that will allow you to include them in your life. When you are happy, you are motivated. I realize that this can be difficult as some things in life that make you happy might not be "good for you." Create a fine line between the two and find a balance.

Feeding my natural drive, in turn, made me more motivated to improve in the other areas of my life. It's a self-perpetuating process.

Life is about happiness and fulfillment. In fitness and health we oftentimes lose sight of that because we try forcing actions--like going to the gym or eating well--that feel like a burden, rather than patiently creating habits.

It's much more effective to create a world where every action--in and of itself--is an achievement. This is about building positive habits, feeling good about your life, and taking a step in the right direction. The more steps you take, the better you'll feel and the more motivation you'll have.

The sooner your life carries less burden and is more driven by an internal desire to be happy, you'll find that your motivation--and your life--will improve in more ways than you ever imagined.

Renee Smith

Independent Diamond BeachBody Coach

Kitchen Makeover

Today I want to share with you how to reorganize your kitchen, pantry and fridge so that success is not just simple and convenient but visually enticing!

The right tools in the right places!
Each tool that you use on a daily and even mealtime basis should be kept close to the area where you prep your food.  I suggest having the following all in one drawer, plastic container, or cupboard for quick and easy access:

• Paring knife
• Vegetable peeler
• Measuring cup
• Food Scale
• Snack size plastic bags
• Plastic 1 cup size reusable containers

Warning:  Open bags can lead to saddlebags.  You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion.  Here's what I do:  Repackage bulk snacks-say, raw almonds into baggies of 14 almonds.  When you come home from food shopping take the time to divvy up food by serving sizes.  Use plastic bags or storage containers to organize your food into the right portions.  For example, a portion size of pretzel sticks is 10.  Put 10 in a little bag and put them in the pantry at eye level.  This makes it simple for grab and go snacking!!!

A recent Cornell University Study found that we consume 90 percent of our food mindlessly. We simply eat because it is placed in front of us or because we've placed it in front of ourselves.  It's time to get conscious about what-and how much- we consume.

My suggestion is to open up your fridge and pantry.  Then dump or donate anything that a well-tuned athlete wouldn't eat.  If that box of lucky charms for your kids is constantly calling your name, ditch it.  Stepping into your kitchen shouldn't be anxiety producing!  Make it easier on yourself to make health choices by eliminating the temptation of poor choices.

Merchandise your food!
Food marketers play into our impulsive choices by paying millions of dollars every year to have name brand products placed on the right shelf at the right level.  Why do you think all the sugary cereals are placed at your chest level on the shelves at the grocery store?  It's because that happens to be the eye line of a child sitting in a shopping cart.  Clever!!!

So now let's talk about placement!!!  You can do this too with the same techniques in your pantry or fridge.

When we stand in front of the fridge, we tend to grab whatever food takes the least amount of time to prepare and that "looks good."  The healthy stuff, like fresh produce, we hid in the drawer that's difficult to get to and even easier to forget!  So when you get home I suggest that you unload your groceries, clean and display your fruit in clear plastic containers or bowls.  Place berries and raw veggies at eye level.  You can even buy pre cut veggies if you don't have time!!!
Arrange your greek yogurt near the berries and veggies.  Store cottage cheese nearby as well.  Place healthy whole foods at eye level near the front of the shelf.

When you are building muscle, hard-cooked egg whites are a great source of lean protein, and they're easy to prep so they're ready to go!  Boil a dozen eggs on Sunday night, then peel and place them in a large storage bag.  Now, all you have to do is remove the yolk, dice up your egg whites, dump some salsa in there and BAM!  Or you can just eat your egg whites on the go whole!

Other fast protein sources to be stored at eye level include prepackaged tuna packets.  Though they store well in the pantry, I keep them in the refrigerator.  Who wants a warm tuna sandwich?

Now when you find yourself staring mindlessly into your fridge, you'll see the stuff you should be eating!  It's washed, cut, enticing and ready to go!!

Replace this with that- Look in your refrigerator for regular staples.  Now, do some soul searching and ask yourself if you're willing to try a healthier alternative.  Do you make the kids PB&J every week?  Would they notice if you picked up sugar free or low sugar jam or jelly?  If you don't say anything...probably not!  I love cheese but instead of buying a brick of it you can stock up on individually packaged string cheese!  They are portion controlled and appropriately sized.  I don't have the time to look at the packaging to figure out how many ounces is a single serving.

What about trying lower sugar or organic version of many of your regular condiments?  Ketchup now comes in all natural with no high fructose corn syrup, dijon mustard you can buy with no added sugar.  I substitute sour cream with greek yogurt quite often.  I also never ever cook with butter!  Instead I use cooking spray or olive oil in a spritzer bottle!

If you are not sure which brand or version is better choice wise then use an app like Fooducate which allows you to scan the bar codes of two products and do a side by side self comparison. Each item is given a grade based on its nutritional content, which makes it convenient for quick decisions. 

Pantry Makeover
Most of the healthiest foods will be perishable and stored in the refrigerator.  Once you have that in order, it's time to tackle your pantry!
First, let's decide what you would go to the pantry instead of your fridge for!  Well, often we go for carbs, something fast, something crunchy, something sweet.
That's fine, but let's create healthier temptations!

Those foods that are lower on the good for you hierarchy can go in the hard to reach spaces!!!  Way up high where you would need a step stool!
I use the eye and chest level shelves to place the healthiest nonperishable items.  Nothing bought in bulk ever stays in its original container.  I open, repackage, and display those items in inexpensive containers like wicker baskets or square plastic storage bins.  It keeps everything organized and makes choosing healthy so dummy proof that the foods almost jump into my hand.
So here is what you can find on my shelves:

• Brown Rice Unsalted rice cakes
• Unsalted Raw Almonds, Cashews, Peanuts
• Instant rolled Oats
• Protein Powder
• Shakeology
• Canned Low Sodium black beans
• Canned low sodium diced tomatos
• Instant Brown Rice
• Dried Fruit such as craisins, raisins, cherries
• High quality protein bars

Will you be able to find cake mix and cookies in my house?  Yes!  But you probably will have to move a few things around to find it!!  Outta sight-outta mind!!!

Lastly, put things where people know to look for them.  I basically stock the same stuff all the time.  I maintain a list and check off what I need.  But there is no mystery.  No one is opening the pantry and expecting a sudden influx of cookies or chips.  Boring?  YES!!!!  Intentionally!!!  You see, if you never knew what you might get when you opened the pantry, you'd go there first!!!  I don't want my family to eat from the pantry.  The pantry is where emergency foods live.  Let's face it, with few exceptions, just about everything in your pantry is processed!  The healthy stuff is in the fridge!!!

Good luck!  Don't hesitate to message me for additional information or tips to help you get started with your own kitchen makeover!!!

Things to do right now to get started!!!

1. Remove high fat, high sugar temptations from the kitchen.
2. Survey the refrigerator for frequently consumed foods that can be swapped out by lower fat and reduced calorie alternatives.
3. Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
4. Arrange prep tools in an easy to reach place.  The fewer steps, the better!
5. Spring clean your fridge, make room for the fresh stuff.
6. Divide snacks into individual servings and arrange in the front and center of the pantry!

Renee Smith
Independent Diamond Beachbody Coach

Results From My 3 Day Refresh

Well I finished the 3 day cleanse and YES I am blogging about it!  

I truly feel like I owe it to you to be completely honest!  I truly and deeply "SUCK" at cleanses!  It's not that I can't do them, it's just that I have this issue with someone telling me what I can and can't eat!  I eat clean, I like eating clean, I don't care what the scale says and honestly I don't weigh myself because I know when I'm off track!  I can tell when my food choices are slacking because I feel bloated, my skin isn't vibrant, my energy level is down the tubes and I just over all feel blahhh!

I choose to do the 3 day refresh quarterly as a way to really regain quick control of my out of "controllness" and to jump start myself back into my routine.

It worked of course, but I went down kicking and screaming of course.  It wasn't a pretty site in our house those 3 days.  I had a headache, I was grumpy and the mental fog was ridiculous.  So what did I learn:  Food truly does affect your mood and just about everything around you! When you eat like crap you truly feel like crap as well.  Plus it is going to take you a few days to get back on track again.  It for sure doesn't just happen overnight.  But at the end of the cleanse, I was feeling much more like myself.  I believe that it is important to let your hair down and to enjoy yourself and to not go overboard.  That is for sure hard! But it's one of those things that if you can manage to follow the 80-20 rule you will have a much easier time.   

So over the course of that 3 days, I lost 4.2 pounds and 5 inches from my waist and hips.  I wasn't as concerned with the pounds as much as I was about how I felt.  I got my energy level back, the cravings for carbs and sugar to the normal level and the carb coma was gone!  It was a great way to kick start myself into the Insanity Max 30 group starting Monday.

So what is the 3 day refresh?  It's a 3 day cleanse that is designed to help you lose weight, to help you regain control of your nutrition and to give your body that fresh clean slate it needs to continue making healthy lifestyle choices.

The Refresh is a calorie restricted 3 day diet but it will not kill your metabolism or harm your body.  You are eating nutrient dense foods that will give your body the proper nutrition that it needs to function properly each day over the 3 day period.

Why Refresh?

• You need a break from a period of unhealthy eating.
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on.
• You want to jump start healthy eating habits for a new workout program.
• You want to quickly lose a few pounds for an upcoming event.
• You've never been a healthy eater, but are ready to kick start better nutrition for the first time.
• You want your clothes to fit better.
• You want more energy.
• You love food and want to be satisfied while you lose weight and get healthier
• You've tried liquid fasts or other fad diets and they simply don't work.

What does a day look like while refreshing?

• Water, lots of water!  In addition to the water you drink in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day.
• Breakfast:  Shakeology, plus one fruit option
• Morning Tea (optional):  1 cup of unsweetened herbal or green tea
• Late Morning:  Fiber Sweep, a digestive health drink
• Lunch: Vanilla Fresh shake, plus 1 option from the fruit list, 1 option from the vegetable list, and 1 option from the healthy fats list
• Afternoon snack: 1 option from the vegetable list, and 1 option from the healthy fats list
• Afternoon tea (optional): 1 cup of unsweetened herbal tea (caffeine free)
• Dinner:  Vanilla fresh shake, 1 option from the dinner recipes, and 1 cup of organic vegetable broth (optional)
• Evening tea (opitonal):  1 cup of unsweetened herbal tea (caffeine free)

Dinner: Stir Fry Veggies & Vanilla Refresh 

What can you expect when refreshing?  Its about 900 calories per day but because the shakes and food selections are high in protein and fiber they  help keep you satiated throughout the day.  If you get a little gas or bloating that is a sign that you need to up your fiber level in general.  Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps your digestive tract functioning.  Mild to moderate exercise during the 3 day refresh because the program will be more effective if it can focus on cleansing.

If you would like more information on the 3 day refresh please contact me or check out the site for details.

Renee Smith

Independent Diamond BeachBody Coach

STRUGGLE=GROWTH, COMFORTABLE=AVERAGE

Happy Sunday!  Today is a sincere time for reflection.  I hope that my powerful message 

today will inspire you to DREAM BIG and CREATE a vision for your life. 

You have the choice to either believe or not, but the only person you have to blame for your success or failure is yourself.  The topic of my personal development is discipline.  One of the

things I have been studying is visualization.  Visualize your goals before you achieve them.  

You want to act as if you have already achieved it every day of your life.  

When I started my business a year ago my only goals for myself were to help 1 person 

transform their lives and start an eating clean book club.  I had absolutely no idea what this Beachbody opportunity was that I had signed up for.  I could see other coaches rising to the 

top on our weekly team calls and I started to envision my name on those leader boards.  I 

wanted to be 2 star diamond.  As other coaches advanced in rank I could feel myself wanting 

it just as much!  I started to seek out leadership and assistance in how to grow my business.  

I surrounded myself with others that were successful.  I asked lots of questions, I sacrificed 

my favorite TV shows and afternoon naps for personal development books, blog building and 

social media trainings.  I not only transformed my own body but I developed a sense of 

confidence and accomplishment that no one could take away from me.  I created a vision 

board for the next 12 months and put dates on those goals.  I started to make them come true 

when I started making public statements about what I was going to achieve.  I made it public 

last fall when I said that I was going to qualify for the success club trip.  Which I did!!  There 

was something to me telling others that I was going to make it happen that forced me to step 

out of my comfort zone and actually make true on what I said!  I advanced in rank to Diamond 

and I'm quickly approaching 1 star diamond! 

I will be completely honest there are goals on my dream board that I have not accomplished.  

Quite a few actually.  But one thing that I have learned along the way is that I will not be 

defined by the failures that I have.  Just because I didn't achieve 2 star by summit and qualify 

for leadership doesn't mean that I am just going to throw my hands up and quit.  Because 

where would that get me?  No where?  I would be in the exact same place that I am right now 

but with less inspiration and income.  My long term vision for my business is to be 15 Star 

Diamond, to be debt free, and to HELP OTHER PEOPLE SUCCEED!  When I started it was 

to help people lose weight and gain that confidence in themselves that I was able to feel.  But 

now it is not only helping people lose weight but helping my coaches be successful as well!  I honestly feel no greater joy than seeing my coaches reach success and feel amazing about 

what they are doing!  I want to share my passion and excitement for my DREAM job!  I hope 

to inspire those around me to be more positive, encouraging and caring!  When you can 

create that long term vision for your life it keeps you from being frustrated by short term 

failures.  For example, when I didn't reach my 2 star diamond goal by the date I wanted to 

there were absolutely a few moments where I sulked and felt sorry for myself.  Then, I 

reached out to my mentor, gave myself a quick swift kick in the rear and kept on going!  I am 

exactly where I should be in my business right now.  The only person I have to blame for my success/failure is myself! 

I BELIEVE IN MYSELF!  I believe in the fact that I will achieve what I want in life!  I have proven to those around me that I am consistent, motivated, disciplined and excited 

about my life's work!  I promise that wherever I am going it will not be boring!!!

STRUGGLE=GROWTH

COMFORTABLE=AVERAGE

I am excited to say that I finally reached my personal goal for myself to earn a specific dollar 

amount in one week!  Today is a day of gratitude and thanks because I could not have done it without the team of coaches above and below me.  I am a part of a family that is willing to 

accept me for my strengths and weaknesses and is willing to help me face my weaknesses 

and grow my business and my own personal self!!! 

My motto in life 24/7------------->WHATEVER IT TAKES!!!!

Renee Smith

Independent Diamond BeachBody Coach