Why I became a Beachbody Coach

Why I became a Beachbody Coach

Ever since I was a little girl, I dreamed of being a stay at home mom. When I got pregnant with my first baby, I immediately began trying to think of ways for me to be able to stay home with him. After my maternity leave was up, I decided to take a leap of faith and quit my job. I soon began to realize that I was going to have to find a way to bring in at least SOME kind of income in order to be able to continue staying home with my son. I started off doing a little part time babysitting, and while I enjoyed doing that most days. I realized the stress it put on my family. That's when a friend of mine became a Beachbody coach and asked me if I wanted to join her.

I'll admit, I was extremely skeptical at first. I still had 20 lbs of baby weight to lose, and who was going to take me seriously when I wasn't this extremely fit, thin woman? I decided to start out as what we call a "discount coach" because I loved Shakeology and wanted to get the coach discount on products. I started out doing the fitness program Slim in 6 (because I was terribly out of shape and intimidated by programs like P90X and Insanity). While I had decent results with Slim in 6, it wasn't until I tried and complete T25 that I REALLY began to see results. I lost all my baby weight and I finally had the energy to keep up with my growing little boy! When I got these results, it lit a FIRE in me to help anyone I could achieve these same results! That's when I decided to take the business side of coaching seriously, and began actually making a reasonable income that would allow me to continue to stay at home and raise my children.

I've been a coach now for 5 years, I've achieved goals I've never thought were possible.  I've helped many people now become healthy, lose weight, become CONFIDENT in their own skin again, get off their high blood pressure medicine, wear their pre-baby jeans for the 1st time again, inspire their family & friends to eat healthy & start exercising, and also helped others earn money from home as well by just duplicating what I do.

Dreams do come true if you want them bad enough and are willing to work for them! I now work part-time, from home, in my workout clothes. :) I make my own schedule, I don't have a boss to answer to, I can travel without having to request time off, and I get to choose who I work with.

 

So WHY am I telling you this??? Because I want other moms and dads to know that YOU CAN DO THIS, TOO! If you are considering becoming a coach, please message me for more info, and take a minute to fill out the application below! I will help you do exactly what I do, mentor you every step of the way. It is possible if you want it! It's just taking that first leap of faith!

Coach application
I am so excited that you took this leap of faith and decided to inquire about Beachbody Coaching! Click the link below and take a few minutes to answer these questions to the best of your ability. This survey is going to help me identify whether or not this would be a good fit for you. Please do your best to answer the questions honestly and feel free to ask anything that is on your mind.

Coaching Opportunity Application

 

Low Carb HIgh Fat Lifestyle-Where to start?

So, I know I mentioned on Facebook that I was starting a low carb high fat lifestyle, but even then, I hadn't completely researched the subject. That led me to do some digging and I wanted to share what I learned.

First of all, it may seem scary not knowing how to make the change in you and your families way of eating. Don't let it scare you. Just start with making little changes. With each change you make, you are step closer to being healthier. Think of it like a scale of what’s best and what’s not. At one end you have fried foods, processed carbs, cakes, sweets, ice cream. At the other end, very little carbs, whole foods, and no packaged goods. Don’t think it is impossible. Just do the best you can and each step is a step closer. Every step you can take to reduce your carbohydrate consumption is fantastic.

Next, I want to share with you the first 5 things you should stop eating to cut out sugar and carbs from your diet:

1. Sodas, fruit juice, flavored milk and energy drinks – liquid sugar in a bottle. Even juices that are 100% juice are still loaded with sugar.
2. Sweets, confectionary, sugary treats – and don’t be fooled but the ones that market themselves as being made with real fruit juice. They are still little cubes of sugar but packed into an attractive sweet.
3. Baking, cakes, biscuits, pastries – all are incredibly high in sugar, wheat, carbs and bad fats.
4. Cereals – especially the wholegrain ones. Highly processed, high in sugar and fortified. It will make you have a low sugar crash later in the morning and not fulfill you.
5. Sugar & Flour – if you give up these 2 things, you will improve your health, weight and nutrition beyond belief. People may say it is restrictive and you are giving up entire food groups, but what you are giving up is food products. It is only because flour and sugar are made into so many products that it appears to be restrictive.

Ok, Ok, I know I've probably scared you and you're thinking "Well, now what CAN I eat?!" Don't worry, I've got a list for that too.

• Meat – all types of beef, pork, chicken, lamb etc.
• Fish – all types especially those high in Omega 3 such as salmon, mussels, tuna, sardines, etc.
• Chicken – skin on, free range
• Vegetables – all types that grow above the ground. Leafy greens, spinach, silver beet, broccoli, cauliflower, cabbage, avocados, mushrooms, lettuce, etc.
• Cheese – choose the full fat varieties.
• Cream – full fat, double, whipping.
• Full fat milk – avoid all flavored milks and avoid any milk in large quantities because the carbs will quickly add up
• Nuts and seeds – a great snack but just watch not to overindulge, especially on cashews which have a higher carb content.
• Eggs – choose free range if you can
• Fruit – best to eat the low carb, nutrient dense berries such as blueberries, blackberries etc. Serve with double cream to ensure you are satiated for longer.
• Fats – use butter, olive oil, coconut oil (high in oleic acid), lard

Some more foods to avoid

• All processed sugar drinks – this includes sodas and especially fruit juices which are incredibly high in carbs.
• All cakes, biscuits, jams, sweets.
• Seed Oils  stop using any seed oils such as sunflower, canola, corn, grapes or margarines.
• All cereals – if you look at most cereal packets, they contain anywhere from 50%-80% carbs.
• Bread, pasta, potatoes, sugar etc. There is no nutritional value in these foods that you can't get more of by eating the proper vegetables.
• Fruit is something that should be limited because of the high fructose content. Yes fruit has vitamins and healthy nutrients, but you will be getting far more nutrients from your increased veggie intake. Choose nutrient dense, low carb fruits such as berries. Fruit such as pineapple, mango, and especially dried fruits, should be avoided. Also avoid ALL fruit juices. They have an incredibly high glycemic index, which will make your insulin spike (and start storing fat again).
• All wheat products have a high GI, raise your blood sugar and increase appetite
• Grains avoid all grains including wheat, oats, barley, spelt, sorghum
• Pasta  high in carbohydrates and almost no nutritional value
• Potatoes as above
• Starchy vegetables if you can tolerate some carbs, choose highly colored starchy vegetables such as pumpkin, carrots, beetroot or sweet potato for their wonderful phytonutrients and vitamins.
• Rice very little nutritional value. Generally used to bulk out a meal. Try substituting rice for more vegetables.
• Rice crackers these are almost 80% carbs and incredibly processed, especially the flavored ones. Avoid.
• Diet or low fat products check the labels and you will see how processed they are and how much higher in carbs they are compared to their regular version. For example, low fat cream cheese can be up to 15% carbs, whereas the regular is only 4%.

I'll leave you with this for now. While it is impossible to completely cut out all of the carbs in your diet, it is important to limit them as much as possible and choose healthier foods that are better for you. The good news... You are allowed to eat as much as you want, whenever you want as long as you are hungry and you can keep eating until you are full. But do not overeat or eat when you are not hungry even if it is "meal time". Just remember these few things: keep your carb count low, eat plenty of fats, eat when you are hungry and stop when you get full. Lastly, make sure that you are eating real food and not food that is processed. Stay tuned for my next blog on the advantages of the LCHF lifestyle!

Thanks for reading!

CrockPot Chicken Tacos

I don't know about you, but I LOVE using my CrockPot. I also love easy, delicious meals. Here is a recipe I made recently. It's so good and so easy!

Crockpot Chicken Tacos

Ingredients:
2 cups chicken broth
4 chicken breasts
1 packet of taco seasoning (I use homemade clean taco seasoning)
1 packet Ranch dressing mix (I use homemade here as well)

Directions:
Put chicken breasts in bottom of crockpot. Pour in chicken broth. Sprinkle chicken with taco seasoning and Ranch dressing. Cook on low 3-4 hours, then remove chicken breasts and shred. Place chicken back in crockpot and allow the chicken to soak up the chicken broth. (I usually leave it on warm for 30-60 minutes before serving)

*Serve on tortillas with cheese, sour cream, salsa, lettuce, tomatoes, etc (your favorite toppings)

Apple with peanut butter and chocolate chips

Craving something sweet? Try this delicious, healthy snack!


1 apple, cut into chunks
2 tbsp organic peanut butter
2 tbsp chocolate chips


Cut apple int chunks. Spoon peanut butter over apple and sprinkle with chocolate chips. Enjoy! Disclaimer: This is highly addicting. 😉

Food Labels: Decoded

Food labels are complicated, and with all the different terms floating around on them, it can be difficult to know exactly what each one means. But, if you’re well educated and know the significance behind these commonly seen ones, you’ll be able to make the best choices for your healthy lifestyle.

1. Non-GMO: The acronym “GMO” refers to genetically modified organisms, which are living organisms whose genetic make up have been manipulated in a laboratory through artificial means. When something is genetically modified, that means that genes from various other organisms (which can include plants, bacteria, viruses, or animals) have been inserted into it to change its DNA, enabling the food to have some sort of desired characteristic. Most of the time, crops are genetically modified in order to enhance growth or to be resistant to pesticides.
The bottom line: GMOs should be avoided for many reasons, but mainly because no study has proven that they are safe to eat. In fact, most studies are leaning in the other direction, which is why many countries around the world have already banned them.

2. Organic: USDA certified organic foods are grown and processed according to federal guidelines concerning factors such as soil quality, animal raising practices, pest and weed control, and use of additives. More specifically, the USDA states that organic products must be free of synthetic additives like pesticides, chemical fertilizers, and dyes, and must not be processed using industrial solvents, irradiation, or genetic engineering. There are three categories of labels that are used by the FDA: “100% organic,” “organic,” and “made with organic ingredients.” Only foods made with entirely organic ingredients can be labeled “100% organic,” whereas the “organic” label can be placed on foods that contain at least 95% organic ingredients, with the other 5% not containing growth hormones. The label “made with organic ingredients” can be attached to a product that contains 70% organic ingredients, meaning that the other 30 percent may be genetically modified or processed in some way.
The bottom line: Look for foods that have the 100% organic label to ensure that the whole product is totally free of synthetic additives and chemicals.

3. Low Fat: A food can legally be labeled as low fat if it contains 3 grams of fat or less per serving.
The bottom line: Generally, these foods should be avoided because in order to be low fat, these products usually rely on added sugar or artificial ingredients in order to make up for the lost flavor. You’re better off eating something that is full fat and totally natural than an artificial product that contains fewer calories.

4. Low Calorie: This term can be placed on a snack or side dish when a food is 40 calories or less per serving. For a main dish, it indicates that a food is 120 calories or less per serving.
The bottom line: These serving sizes are often quite small, and as with low fat foods, they usually contain artificial ingredients to compensate for the lack of calories. Buy foods that are naturally low in calories, such as fruits and vegetables, instead.

5. Sustainable: This term can apply to all types of agriculture, and it essentially means that the food was produced in a way that enhances environmental quality, respects animals, is healthy to consume, is humane for workers, and provides those workers with fair wages.
The bottom line: This definition is somewhat vague, and its terms are not always agreed upon, but you can be certain that sustainable foods are definitely better for your body and the environment than foods lacking this label.

6. All Natural: The FDA has yet to develop a strict definition for this term. Only foods that contain added color, artificial ingredients, or synthetic ingredients are prohibited from sporting this “natural” claim.
The bottom line: It doesn’t mean or indicate much at all when a food has this label, so use your own discretion when buying such products.

7. Biodynamic: This label, which is verified by the Demeter Association, means that the food is produced organically with a spiritual, ecological approach. Biodynamic farms utilize a holistic approach, and are managed as self-contained, self-sustaining ecosystems with little reliance on external inputs. This label is highly meaningful because of how many requirements the product has to meet, which take into account animal welfare, soil fertility, reliance on natural methods of pest management rather than chemical pesticides, and preservation of biodiversity.
The bottom line: Products marked with this label are without a doubt the best for your health as well as the environment, so, if your budget permits, you should consider buying them when possible.

Source: The Gracious Pantry

H2O

How much water do you drink in a day? Do you know why it's important to get plenty of water each and every day? Your body is made up of 60% water. Water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Not getting enough water can leave you dehydrated which can drain your energy and make you tired. Water is necessary for your body to simply carry out its normal functions.

Everyone has heard the advice to drink 64 ounces of water a day (or 8 glasses). In reality, your body probably needs much, much more than that. You should be getting AT LEAST half your body weight in ounces of water each day. This level increases if you are drinking a lot of caffeine as well (you should have 8 oz of additional water for each serving of caffeine), or are engaging in physical activity that causes you to sweat.

Today's challenge is to start drinking more water! Now, go grab a glass and get to it! =)

Heather

Processed vs. Unprocessed

How many of you buy all of the boxed stuff because you think it's cheaper than buying fresh, whole foods like fruits and vegetables? This blog post is dedicated to comparing prices for you and showing you how to make baby steps to rid your kitchen and pantry of all of those cheap, processed foods; most of which have no nutritional value and won't keep you full for any length of time.

This picture compares items pound for pound (thanks to Deliciously Organic):

 

I've heard a lot of people say that they can get a meal at a fast food restaurant for about $5, and they can't make the same kind of meal at home for that price. Well, here are some meal ideas for roughly $5, all of which you can make quick and easy right in your own home! (thanks again to Deliciously Organic):

• Two eggs, two pieces of organic/pastured bacon and a glass of unprocessed milk.
• A quarter-pound grass-fed hamburger with a side salad.
• A bowl of steel-cut oats with cream and honey.
• A pastured, organic sausage and some steamed vegetables.
• A bowl of whole milk yogurt, half a cup of frozen berries and a drizzle of raw honey.
• A lettuce, ham and cheese roll-up with hummus and raw vegetables.

 

I know I've fallen into the drive thru trap many times because I thought it would be faster to go through a drive thru and pick something up than it would be to make myself something at home. In reality, it normally takes just as long to drive to a restaurant and sit in the drive thru line waiting for food than it does if I were to just come home and make myself a quick meal at home. Not to mention that I save money if I wait and eat something at home. Now, am I saying it is NEVER ok to grab fast food when the need arises? No. Just be more mindful of your reasoning and think "Would it be easier/faster/cheaper if I just waited until I got home?" If you prep your food on the weekends, you'll always have something ready to go waiting for you in the fridge. Make a big pot of soup that you can eat off of all week. Have a big bowl of lettuce and fresh veggies chopped and ready to make a bowl of salad at any time. I'll do another blog later on some quick, convenient meals you can make to have ready at any time.

Last thing for today, if you've been wanting to make these changes, but are at a loss as to where to start, follow these simple baby steps from 100 Days of Real Food.

 

14 Weeks of “Real Food” Mini-Pledges:

• Week 1: Two fruits and/or vegetables per meal – Eat a minimum of two different fruits or vegetables (preferably organic) with every breakfast, lunch, and dinner meal.
• Week 2: “Real” beverages – Beverages will be limited to coffee, tea, water, and milk (only naturally sweetened with a little honey or 100% pure maple syrup). One cup of juice will be allowed throughout the week, and wine (preferably red) will be allowed in moderation (an average of one drink per day).
• Week 3: Meat – All meat consumed this week will be locally raised (within 100-miles of your hometown). Meat consumption will also be limited to 3 – 4 servings this week, and when it is eaten meat will not be presented as the “focal point” of the meal. Instead meat will be treated as a side item or simply used to help flavor a dish.
• Week 4: No fast food or deep-fried foods – No fast food or any foods that have been deep-fried in oil.
• Week 5: Try two new whole foods – Try a minimum of two new whole foods that you’ve never had before.
• Week 6: No low-fat, lite or nonfat food products – Do not eat any food products that are labeled as “low-fat,” “lite,” “light,” “reduced fat,” or “nonfat.”
• Week 7: 100% Whole grain – All grains consumed must be 100% whole-grain.
• Week 8: Stop eating when you feel full – Listen to your internal cues and stop eating when you feel full.
• Week 9: No refined sweeteners – No refined or artificial sweeteners including (but not limited to): white sugar, brown sugar, raw sugar, sucanat, splenda, stevia, agave, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice. Foods and beverages can only be sweetened with a moderate amount of honey or maple syrup.
• Week 10: No refined oils – No refined or hydrogenated oils including (but not limited to): vegetable oil, organic vegetable oil, soybean oil, corn oil, canola oil, organic canola oil, margarine, and grape seed oil.
• Week 11: Eat local foods – Eat at least 1 locally grown or raised food at each meal. This includes, but is not limited to: fruits, vegetables, eggs, grains, nuts, meats, and sweeteners like honey.
• Week 12: No sweeteners – Avoid all added sweeteners including, but not limited to: white sugar, brown sugar, raw sugar, honey, maple syrup, date sugar, maple sugar, sucanat, splenda, stevia, agave, fruit juice concentrate, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice.
• Week 13: Nothing artificial – Avoid all artificial ingredients including, but not limited to: sweeteners, flavors and colors.
• Week 14: No more than 5-ingredients – Avoid any and all packaged food products that contain more than five ingredients no matter what ingredients

(taken from 100daysofrealfood.com)