Couple takes on Turbofire & P90X to lose 37 lbs total in 12 weeks

As I finish up my summer slim down challenge I have had an amazing group of challengers who committed to changing their lives with my Beachbody Challenge group and really went at it full force with passion and power!!!  I can't say enough wonderful things about this power couple!  Holly and Jesse are the proud parents of 2 adorable kids.  Last year, Holly was pregnant but was always inquisitive about what I was doing as a Coach.  After she had her adorable baby girl she decided it was time to get back into shape!  So she chose Turbofire and Jesse chose P90X!  They both replaced 1 meal a day with Shakeology for the duration of the challenge.  Holly has an amazing story and I just couldn't pass up the opportunity to share it with you.  I hope that this story can inspire you or someone you know to take the leap of faith and put your health and fitness first!

Holly's Story:  To say I had low self esteem would be an understatement. Ever since high school I was so upset and saddened by what I saw in the mirror and it escalated by the time I was a junior year in college. I ended up abusing laxatives and purging in order to keep my weight down. I had become so hooked on laxatives I was taking 8 a day easily. I ended up meeting a wonderful guy that year named Jesse who I am now blessed to call my husband. When Jesse and I started dating, I was in the beginning stages of getting help for my eating disorder and developing a relationship with Jesus Christ. Through the amazing grace of God and the love and support from Jesse, my family and therapists, I ended up putting an end to the laxative abuse and purging. Fast forward 6 years and 2 kids later and the feelings from back in college slowly started to return. I wasn't turning to the unhealthy weight loss like I once was but the negative feelings that I had when I looked in the mirror were present once again. I couldn't shake them.  Renee approached me about her Beachbody challenge group, I was interested and wanted to know more but not interested enough to do anything about it until mid-July. 

Jesse and I were on our way to Ohio and I told him that I wanted to do a challenge group with Renee. He was extremely supportive and even suggested doing it with me. Jesse played college football and during the 2004 season he hurt his back and had to get a lumbar fusion which left him sedentary for months. He gained over 50 lbs and by the time we got engaged in 2008 he was up to 265. Through his weight gain he too had very low self esteem and got down on himself frequently. He has always been great at working out and eating right but his problem was that life got in the way or something(me, the kids,vacation, etc) would mess up his routine so he would stop working out. So needless to say, he was thrilled when I was on board for Renee's challenge group. He thought it would be a great way for him to stay on track and what better way to be held accountable than being in this group with his wife. I felt the exact same way and was so excited that we could share in this journey together. 

We started the group on July 20th and I am so excited to say we rocked it. I did both Turbo Fire and P90X and lost 15 lbs and 13.5 inches. My stud-muffin husband killed this challenge doing P90X and making healthier food choices along with incorporating Shakeology into his day. He lost 22 lbs through this challenge but since his all time high weight of 265 in 2008 he has lost a total of.....drumroll please......68 lbs!!!!! How awesome are those results!?!? For the first time in a very long time we are happy with ourselves and healthy! We are going to continue with the program's graduation group and Jesse plans to do another round of P90X followed by Body Beast and I am continuing P90X possibly followed by Les Mills Combat.  

Women's Turbofire/P90X Results

Before P90X

P90X transformation

Are you ready to start your own transformation story?  Are you ready to take the leap of faith, gain confidence and finally have the support that you need to make a change?

Sign up for a FREE Account with me as your Beachbody Coach and we can discuss the steps necessary to get started!!!  :)

You COULD BE NEXT....The choice is yours!!!

 

 

 

 

Renee Smith

Independent Diamond BeachBody Coach

30 Day Shakeology & Healthy Eating Group

So lately the buzz around Shakeology, healthy eating and just learning to live a healthier lifestyle has been building!  I love answering my customers and friends questions but I really really want to make sure that I am providing you with the most supportive environment so that you can be successful.  It's easy to lose track of 10 different conversations through email and facebook.  Instead of having separate conversations with people I decided to develop a 30 day Shakeology and healthy/clean eating group. 

Did you know Shakeology has all of these and more?!

Who should do this challenge group?

Anyone who is interested in trying Shakeology but is afraid they won't like it or doesn't want to invest the money because of the cost.  It is also a great opportunity for someone who has a busy lifestyle but wants to learn to eat healthy and have energy naturally to get through the day.  This group would benefit someone who has a significant amount of weight to lose or someone who only has a few pounds to lose.  This group is about living a healthy lifestyle and changing your outlook on life.
This group is also for those that have no idea were to start in regards to proper nutrition and feeding their bodies to fuel their metabolism.

You are not alone in your weight loss journey

What is the 30 Day Shakeology/Clean Eating Group?

It is a closed facebook group in which I will provide you with everything you need to know to transform your kitchen and your eating habits.  I want to create a supportive, motivating environment where you can share your struggles with food, managing your time and losing weight.  

• Meal Planning
• Meal Preparation
• Healthy Recipes
• Snack Ideas
• Dealing with temptation
• Traveling and eating healthy
• Working full time and eating healthy
• Ect...

 What do I need to do to join this group?

All you need to do to join the 30 day Shakeology/Clean Eating Challenge is invest in Shakeology Home Direct for 30 days.  Yes, that means if you don't already have it, you must get it!  I can tell you how!  You only have to commit for 30 days and if at the end of the month you saw zero results or did not like it, then I will personally help you return your Shakeology for a full refund!  3o Day Money BACK GUARANTEE!  By you investing in your health and replacing 1 meal a day with Shakeology I will transform the other meals of your day to give you the maximum benefits to get you losing weight, increasing your energy, controlling your cravings and feeling alive and energized.  Shakeology is not just another protein shake.  It has over 70+ natural ingredients with the right combination of carbs to protein to keep you full, satisfied and energized.  It also comes in multiple flavors, Chocolate, Vanilla, Strawberry and Greenberry, plus Vegan Chocolate!!


Does this sound like something you want to do?

Well, then grab a spot today!  Limited availability.  I am keeping this group small so that each participant can have my individual attention.  You can reserve your spot by emailing me at reneesmithdvm@gmail.com or going to my site and creating a free account to receive additional information.  The group begins on October 26th.  All orders must be placed by October 19th to ensure delivery in time for the start!

There is no better time than now to start investing in your health! 

 

Pumpkin No Bake Power Bites

I found this recipe while surfing some new clean eating sites and it just might be one of the most amazing things I have ever tasted!  I love fall and I love oatmeal and these little bites are just the ticket to a clean healthy snack!!!  I'm in heaven!  Now, to not eat them all in one sitting!

 

Ingredients

• 8 oz. (about 1 packed cup) chopped dates
• 1/4 cup honey
• 1/4 cup pumpkin puree
• 1 Tbsp. chia seeds or flax seeds
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 1/4 tsp. ground nutmeg
• pinch of salt
• 1 cup old-fashioned oats (dry, not cooked)
• 1 cup toasted coconut flakes
• 1 cup toasted pepitas (pumpkin seeds)

Method

Combine the dates, honey, pumpkin puree, chia (or flax) seeds, cinnamon, ginger, nutmeg and salt in a food processor, and pulse until smooth and combined.

Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and pepitas until evenly combined. Cover and refrigerate for at least 30 minutes.

Once the mixture is cool (and easier to work with), use a spoon or cookie scoop to shape it into your desired size of energy balls. (Mine were about 1-inch in diameter.) Alternately, you can line a small baking pan with parchment paper, and press the mixture evenly into the pan, let it cool, and then cut into bars.

Store covered in the refrigerator for up to 2 weeks. (Storing them in the refrigerator especially helps the energy bites hold their shape.) 

Renee's Tip: If you feel like adding a little extra sweetness, these would also be great with some cinnamon or white chocolate chips tossed in.

 

 

Renee Smith

Independent Diamond BeachBody Coach

How Healthy is Your Shake

Thank You Tony Horton for just being real about the totally awesome and amazing ingredients in Shakeology!  Check this out especially if you have ever thought about trying Shakeology or have thought it was too expensive!  I must say this a thousand times a day.  

No, Shakeology is not just another weight loss shake, No Shakeology is not just a protein shake, 

No shakeology is not like Slim Fast!  It is unique, natural, healthy and whole foods!!!  Check it out for

youself!

Especially during this time of year, when the germs are flying high!  I tend to add in an extra Shakeology

if I feel a cold coming on!  All the amazing vitamins and minerals are quick to squelch anything that might 

be attacking my immune system!  Try it for one week to see if it works for you by emailing me to request 

one week trial!

Try it for 30 days risk free, 100% satisfaction guaranteed!  If not, you will get your money back!!!

Renee Smith

Independent Diamond BeachBody Coach

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