Are You Drinking Enough?

As easy as it seems to just drink water, most of us are not drinking the necessary amount that our bodies need to properly function. Do you get a lot of headaches and feel tired all the time? That could be because you need to drink more water! I use to be the queen of headaches and fatigue. I was always looking for aspirin and a nap, I now know this was because I was not drinking enough water. I actually hated water and NEVER drank any...no wonder I was a mess. The human body is primarily made up of water and thrives when it is properly hydrated.

Want to know how to make sure you are getting the water your body needs to run like a champ? There is a simple equation to follow, but this is based on the BARE MINIMUM amount that your body will need (if you are laying on your couch all day, or sitting at a desk). If you are active, you should add more to your intake. All need to do is divide your body weight in half. So if you weigh 200 pounds the minimum amount of water you should be drinking daily is 100 ounces. 

WHY DO WE NEED WATER?

When we are dehydrated every cell in our body is affected and can not function properly. When we sweat we lose things that are essential to our bodies functions. An example of this is when you get cramps because of dehydration.  

Thirst is actually not the first sign of dehydration. By the time you actually feel thirsty, your body is already in need of some H20. Fatigue, lethargy, headaches, inability to focus, dizziness, and lack of strength are all tell tale signs that you need to go chug some water. Next time you feel any of these symptoms go try it out! 

Another easy way to tell if you are dehydrated is to look at your pee. If your pee is anything but clear, you are dehydrated. 

Basically, drink your water people. It is free, and will keep your body working properly. If that isn't enough to make your drink more, maybe some of these reasons will help: 

As always, if you have any questions on your water intake or anything health or fitness related please Message Me!

Why Drink Warm Lemon Water

Adding lemon to water not only quenches thirst better than any other beverage, but it also nourishes our body with vitamins, minerals and trace elements which we absolutely need. Lemon with water can be considered the best natural energy booster. When we wake up in the morning, our bodily tissues are dehydrated and are in need of water to push out toxins and rejuvenate the cells. In other words, this homemade “lemonade” helps eliminate internal toxins, regulating proper kidney and digestive tract functions by forcing them to work as smoothly as possible.

20 Unbelievable Reasons To Start Your Day With Water and Lemon

1. Water with lemon provides the body with electrolytes which hydrate your body. As lemons contain good amount of electrolytes such as potassium, calcium and magnesium.
2. Water with lemon is good for the joints, reducing pain in the joints and muscles.
3. Warm water with lemon helps digestion as lemon contains citric acid. It interacts with other enzymes and acids which easily stimulate the secretion of gastric juice and digestion.
4. The liver produces more enzymes from water with lemon than from any other food.
5. Water with lemon cleanses the liver. Lemon juice stimulates the liver to release toxins.
6. Water with Lemon helps fight infections of the respiratory tract, sore throats and inflammation of the tonsils. This is due to the anti-inflammatory properties of lemon.
7. Warm water with lemon helps regulate natural bowel movement.
8. Water with lemon is indispensable for the normal work of metabolism. Since lemon is a powerful antioxidant, it protects the body from free radicals and strengthens the immune system.
9. Water with lemon aids in proper functioning of the nervous system (as lemon  has a high content of potassium). Depression and anxiety are often the result of low levels of potassium in the blood. The nervous system needs a sufficient amount of potassium to ensure sustainable signals to the heart.
10. Water with lemon cleanses blood, blood vessels and arteries.
11. Water with lemon can help lower blood pressure.  A daily intake of one lemon can reduce high blood pressure by 10%.
12. Water with lemon creates an alkalizing effect in the body. Even if you drink it immediately before a meal,  it can help your body maintain a higher level of pH. The higher the pH, the more your body is able to fight diseases.
13. Water with lemon is good for the skin. Vitamin C in lemon, improves our skin by rejuvenating the body.  Drinking water with lemon regularly (every morning) will improve the condition of your skin.
14. Water with lemon  helps to dilute uric acid, the built up of which leads to pain in the joints and gout.
15. Water with lemon is beneficial for pregnant women. Since lemons are loaded with Vitamin C, it acts as an adaptogen helping the body cope with viruses such as colds.  Furthermore, vitamin C helps the formation of bone tissue of the unborn baby. At the same time, due to the high content of potassium, a mixture of water with lemon helps forming cells of the brain and nervous system of the baby.
16. Water with lemon relieves heartburn. For this, mix a teaspoon of lemon juice in half a glass of water.
17. Water with lemon helps dissolve gallstones,  kidney stones, pancreatic stones, and calcium deposits.
18. Water with lemon helps with weight loss.  Lemons contain pectin fiber, which helps suppress hunger cravings. Studies have proven  people with a better alkaline diet have lost weight faster.
19. Water with lemon helps with tooth pain and gingivitis.
20. Water with lemon prevents cancer. This is due to the fact that lemons are a highly alkaline food. Multiple studies have found that cancer cannot thrive in an alkaline environment.

The Ultimate pH Solution: Balance Your Body Chemistry to Prevent Disease and Lose Weight

 How and when to drink water with lemon:

For this purpose, use warm purified or spring water. Take half a Cup of warm water without sugar and squeeze in there at least half of lemon or lime. Better to use a special juicer (to get the most juice with minimal effort). You can also use lemon essential oil.  

You need to drink water with lemon first thing in the morning on an empty stomach. Some recommend a drink of water one hour before meals for maximum results.

So, when life gives you a bunch of lemons, make water with lemons.

Are you a late night snacker?

Before I tell you what’s helped me, I want to say that I think it’s perfectly okay to have a snack at night. I know that I can’t go to bed hungry because of how active I am. I also realize that I can have a snack and be satisfied enough. More on that below. Anyway, here’s how I broke up with my late night overeating habit:

1. Having enough throughout the day. If I was eating less than 1400 calories during the day, I was going to be hungry. Especially since I exercise. So first step was to make sure I was eating frequently enough so that I had nutrients and food throughout the day. I ate breakfast, lunch, snack, dinner and a snack again before bed. Of course, I made healthy choices but I also didn’t make compromises when it came to my food. I didn’t save all of my delicious foods for late at night. I enjoyed the things I wanted throughout the day. The message was simple: No matter what time of day you eat the food, you are still consuming the food and the calories. I noticed that when I ate chocolate during the day, I didn’t have an absurd craving for it late at night.

2. Eat a good dinner and drink lots of water. I used to make a lot of simple meals for myself because I live alone and it’s easy to just whip up some eggs and toast at night. But where does that lame meal get me? Yep you guessed it, with my head in the fridge poking around at midnight because I’m so freaking hungry. So in an effort to curve my cravings, I made a commitment to either make dinner ahead of time for the week or spend time cooking it. As soon as I started incorporating more vegetables and healthy carbs into my diet, I was satisfied until bed. Oh and water. A big glass of water filled me up too.

3. Ask yourself if it’s worth it. Like I said, quitting overeating was difficult. There were many times where I found myself staring into the fridge at midnight after I had just eaten a banana and peanut butter. One evening I decided to try something different. I sat myself down, took deep breaths and waited 10 minutes. The entire time I was debating if I should enjoy some toast, ice cream or some other delicious snack hiding in my cupboards. But in the end the question that kept me from eating anymore was: Is this worth it? Will those calories be worth all of your hard work at the gym? How would that bowl of ice cream make you feel tomorrow? The answer was an obvious no. So I scooted out and headed straight to bed. Now I find myself using this technique nearly once a week. My hard work at the gym is important to me and I’m not willing to just to let it all go in the same day.

4. Have a healthy late night treat. I always feel the need to have something a little sweet at night. Most of the time this leads to me going overboard on the quest bars (two quest bars = too many), ice cream, or any chocolate. Of course, you know I’m an avid healthy baker so I started making  black bean avocado brownies weekly. I enjoy one before bed spread with a little peanut butter. I’m happy because I know that they’re healthy but also the fats from the avocado and fiber and protein from the beans fill me up to the point where I’m not hungry at all.

5. Stop using food for emotional reasons. Food only helps you feel good for so long. Sometimes I know that I’m overeating because I’m stuffing down my feelings. If there’s something bothering me, I can always tell since I seem to have an uncontrollable desire to eat more. Identifying the reasoning behind your eating habits will help you along your journey. Journaling is wonderful for when you feel like you are want to eat or even browsing inspirational Pinterest messages; I do it all the time!

6. Tell someone else. This was the best thing I did! I told Tony that I really wanted to quit eating so much late at night. I actually think he was disappointed a bit because he’s also a late night eater, but telling him really helped me to be accountable to myself. I made a choice to eat more at dinner since I knew I would only be having one snack before bed time. In fact, I’ve felt like we’re both making healthier choices when we do snack because we are mindful of one another.

So far, I feel like things have been going really well for me for the last month or two. I’m feeling great and enjoying big breakfasts once again!

One Step Closer to Debt Free

I feel like I HAVE to share this opportunity because most people don't know exactly what we do or how we make money as Coaches. So I want to show you that what we do is REAL and it is possible to build a substantial income from home, whether you are a busy college student, mom, or even have a full time job!

I admit it 100%! Spending money when I didn’t have it was my weakness. I mean shopping still feels good but I'm more responsible! I've racked up credit cards twice in my life and now I am finally at a place in life where I'm paying it all off COMFORTABLY. I can't explain the feeling and joy this brings me,  it just had to be on my own time! Well, it's my time folks. It feels SO INCREDIBLE! 

Most people go to college and work their butt off for 4 years, getting nothing in return that whole time, just to get a crappy job to start with so you can gain experience? YEP,I've been there & I am still finishing my degree after FIVE YEARS!! Well, the difference between THAT and COACHING is....you work your butt off for ONE or TWO years and start making MORE MONEY than you would have if you had just gotten out of college! 

I know this isn't the "traditional job", and it was such a scary decision for me. So many people expect to get into it and see quick and easy money. But nothing worth having comes easy. You start from scratch and what you put in is what you get out of this, it is a direct reflection of your effort! The set backs are like a test. Those who are not successful is just Gods way to say He has different plans for them and those who keep going, are those who have a fire inside that tells them they were made for more and DESERVE this opportunity! This takes time and hard work. But if you have PASSION, DEDICATION, INTEGRITY, and are willing to work hard toward your GOALS, then I can PROMISE you, that you will succeed. I can promise you that in 3 years, you WILL be making a 6 figure income. Sooner if you put more time into it! EVERYONE who sticks with it WILL!

I could not be more grateful for the opportunity I've been given through Beachbody. It's not just about working out and eating healthy. Yes, it's gotten me in the BEST shape of my LIFE, and I've learned so much about nutrition and clean eating, but this is a complete LIFE CHANGE!

From the people I've met, the personal development I've been exposed to, the free vacation's I've been blessed with, and now... PAYING OFF MY CREDIT CARD!!! I am almost DEBT FREE!

I wish this FREEING feeling for everyone! NO one should feel stuck. NO one should feel like they are being suffocated by life itself. Life allows me to breathe and breathe deeply and it's all because of ONE THING... guess what it is?  YOUR MINDSET. Don't put up these walls around yourself that force you to stay STUCK!

Because of a decision I made 19 months ago, I am FREE, I feel FREE, my FAMILY has freedom. I have freedom of time, freedom of choice, and freedom of finances. I know what I am doing from my HOME is making a difference in the lives of others. I want that for MORE people!!

If you feel trapped, limited, or overwhelmed - let me ENCOURAGE you to jump like I did. See if this is a good fit for you!!! 

It took time and effort to have the freedom I do now, but I did it! Now I want to show YOU how to do it for yourself.

I’m running a New Coach Training Group that will teach you step by step as a new coach how to begin your journey and share as you go to help others, how you can build a 6 figure business of your own, and how you can wear your pjs everyday too

I am accepting ONLY 15 new coaches into this group as I will be personally mentoring you one on one in your business!

If you feel led to even ask just one teeny tiny question about this opportunity then please do, I'd love to chat!!

My team is my family & a true community - it will change your life to be a part of this team!

I am looking for people who are:
1. Motivated to create success & freedom for their families
2. WANT to help people & encourage them towards their goals
3. Serious about creating more income for their families
4. TEACHABLE and ready to learn what I pass on!

PiYo Transformation Tuesday

HUGE SHOUT OUT to Jennifer, who has been participating in challenge groups with my coach Alicia and myself. She is so dedicated to living a healthy lifestyle and works hard every day and it has payed off! Here is her story>>

PiYo changed my life completely. Before PiYo, I had tried many different programs, weight training, hired a trainer etc. These all had negative affects on my health and body. I have two spots of scoliosis in my back. I also have a completely messed up lower back. It has been really hard to do cardio in the past because I have atrial tachycardia and my heart would go in and out of rhythm and stay that way for long periods of time. I was convinced I would never be fit and toned like I desired because my body simply could not handle it. Then I found PiYo. It changed my life!!! It strengthened my core beyond what I ever imagined. It got me lean. It stretched my back so I started feeling awesome. Because my core was so much stronger and my back was getting stretched, I no longer was dealing with back pain on a daily basis. I wake up with virtually no pain now. I did 8 weeks of PiYo and then decided to try a PiYo/Chalean Extreme hybrid to see if my body could take the weight lifting now. I am in my 6th week of it and LOVE it. Once again, because my core is so much stronger now, I am able to handle the weight lifting. My results have been coming along even faster now. My waist and backend have never been so toned and small. I have biceps & triceps. I can even do cardio now without my heart going crazy! I think this is because my back is not putting so much pressure on my central nervous system with all the pain so some of the pressure around my heart has eased up. I am more fit, healthier, energetic & happier than ever before. I will hit 40 in just a couple of months and I feel the youngest I have ever felt.

Healthy Easter

Easter Candy Temptations

Easter is quickly approaching and Easter candy is starring us in the face each and every store we go to.  I had some friends over this weekend and were talking about buying Easter candy and what our favorites are.  My favorite Easter candy has always been Starburst jelly beans.  Then, I realized that I haven't even bought 1 bag of jelly beans this year.  I also realized that I didn't even care!  The thought never crossed my mind and I didn't crave them.  I don't feel like I'm missing out either!

It's easy to get caught up in the Easter holiday as it is with Christmas and Thanksgiving as well.  Each time we have a holiday all our rules go out the window because we think we deserve it or we will just get right back on track.  But let me tell you it is harder than you think.  Sugar is one of the most addictive things you can put in your body.  The more you eat it, the more you body craves it!


Years ago, I would indulge without thinking twice about it. In fact, I’m not sure you could even call it indulgence, as sweet treats were a part of my daily life I had the candy dish always in plain site and sugar cookies were a centerpiece on my kitchen table. They were more of the rule rather than the exception. However, after struggling with my weight, eating habits and exhaustion, I learned a few things about the effects of eating sugar that motivated me to overhaul my nutrition. That said, I admit that turning away delicious sugary goodness can be difficult, especially during social situations and holidays. When I start to break down and crave sugar, I keep the following points top of mind and I find it much easier to stay away:

1.) The positive effects of refined sugar are very temporary. Indulging in refined sugar provides short-lived joy. Yes, the taste is delicious, and it even gives you a little energy boost and emotional high. However, these effects wear off fast. Once your insulin spikes and your blood sugar plummets, you will feel terrible (see next point).

2.) Refined sugar does not facilitate your best. You’ll be a less fabulous version of yourself once the physical and mental side effects of the sugar crash begin to surface. For example, headaches, mood swings, depression and guilt, to name a few, are common side effects of indulging in sweet treats.

3.) “A little” can easily become “a lot,” “A little” refined sugar is rarely enough. A taste of it seems to awaken an inner beast that demands MORE. This inner beast is, again, a result of the blood sugar drop that I described earlier, which keeps your body in a cycle of sugar cravings.

4.) For the same calories, you can eat a lot more nutritionally dense food. Candy is high in calories and not very nutritionally dense; thus, it does little to feed and satiate your body. When considering eating some kind of refined sugar junk, I try to think of its opportunity cost. In other words, “What could I eat that would cost the same calorically?” For example, I could eat ½ cup of oats, 1 tablespoon of peanut butter and ½ of a scoop of protein powder or I could eat two Cadbury Eggs for the same calories. Not only would I feel more full, healthy and satisfied eating the oats, PB and protein, that choice is also working toward my goal for improved health and a lean body rather than against it.

5.) Sugar is not a “beauty” food. In David Wolfe’s “Eating for Beauty,” he discusses how sugar damages the skin by disrupting the function of collagen and depleting one’s B vitamins, which can cause chapped lips and wrinkles. Also, sugar is widely known to cause inflammation in the body, which leads to water retention and puffiness.

If after considering all these points, you choose to do a little indulging this Easter (I get it…we all need a treat from time to time), do it smart: (1) Eat the sugary treat(s) with a balanced meal to slow down the digestion of the sugar, which will help minimize the extreme rise and fall of your blood sugar and insulin, and (2) Pre-determine a limit on how much you will consume, so you do not mindlessly and unknowingly eating thousands of sugar calories throughout the day.

No matter what you choose to consume this holiday weekend, I hope you are “taking in” time with family and friends, as that is what holidays are really all about and what will provide us true happiness and satisfaction. 

So no matter what you decide to do about indulging in sweet treats do it mindfuly.  I am planning on taking some healthy side dishes to my family events, enjoying the meal, drinking water, having a small piece of dessert and exercising just as normal.  I'm not skipping and I'm not making excuses!  I love my healthy lifestyle and I wouldn't change it for the world. 

Have a happy Easter!!!

Showering You with Specials

April Specials Are Here!!

I love when a new month is upon us because that means new challenge pack specials for the month! So here are your April specials and they are great ones!

All challenge packs include Shakeology. If you have been following me at all - you know how much I love Shakeology and how much it's changed my health. Click here to learn more about it.

PiYo & Shakeology: $140 (regular price $160)
PiYo Kickstart & Shakeology which includes the 3 Day Refresh Program: $180 (regular price $205)

::::PIYO::::

This was the second program I did after I finished T25 and let me tell you - it really works. Coming from an intense & fast workout routine to this was really good for me because it forced me to slow down and to work on my strength, flexibility, and balance.  Not to mention, it was extremely good for my mind and helped to relax me.  The thing I loved about it the most - you didn't need any weights and it was low impact.  So many people have problems with high-impact workouts and this one just fit so many people's needs.  With PiYo you use your body to shape your body!

First of all - I love Chalene Johnson!! Not only is she an awesome trainer, but she's an incredible motivator and I've become a huge fan of hers since I did PiYo back in July.

So a little facts - what exactly is PiYo??

• PiYo is a low-impact, high intensity body-transformation program that uses the most effective Pilates and Yoga inspired moves to sculpt long, lean muscles and burn fat
• Trainer Chalene Johnson uses fluid movements, keeping you in constant motion to give you a dynamic cardio workout that typical Pilates or Yoga workouts lack
• It is low impact so you won't have to jump around or strain your joints
• It's high intensity so you get the fat-burning results of a more extreme program
• It's designed to help you get an intensely defined, long and lean physique

Who is PiYo for??

Women and men who:

• Want to lose weight and burn fat without the high-impact jumps or complex choreography found in some cardio programs
• Want to build lean muscle but don't want to lift heavy weights or bulk up
• Want to get the results of an extreme program without straining their joints
• Like the benefits of Pilates and Yoga, but also want the calorie burn of a cardio workout
• Don't have time to go from class to class to do separate cardio, strength, and flexibility workouts
• Want a workout that doesn't require a lot of equipment
• Want to give their body a break from extreme programs but keep getting results and improve their performance in other sports by restoring their flexibility and core strength

3 Day Refresh

The 3 Day Refresh is a 3 day program of specially formulated shakes, healthy snacks, and delicious, easy to prepare meals that have been scientifically designed to help you lose weight and break the cycle of bad eating while dramatically improving the way you feel

Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3 Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs  Plus you actually get to eat delicious, real food during this program.

Some reasons to do the 3 Day Refresh:

• You need a clean break from a period of unhealthy eating (like a holiday or vacation!)
• You used to eat pretty well but you have recently fall off the wagon a bit and need some help getting back on.
• You want to jump-start healthy eating habits for a new workout program (like PiYo above!)
• You want to quickly lose a few pounds for an upcoming event
• You've never been a healthy eater, but you are ready to kick-start better nutrition for the first time
• You want your clothes to fit better and you want more energy
• You love food and want to feel satisfied while you lose weight and get healthier

Some of my personal results with the 3 Day Refresh...

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P90X3 & Shakeology: $160 (regular price $205)

I'm actually doing this program for the first time and I absolutely love it! I've heard a lot of feedback from some of my challengers who have completed the program and I was urged to definitely try this one! Most people know what P90X is - or have at least heard of it - so here is a little bit of info on what P90X3 is!

First of all - the awesome thing about P90X 3 is that it's only 30 minutes a day, 6 days a week. That is completely doable and anyone can find 30 minutes in their day to get a workout in!

Many P90X fans were hooked on the science of muscle confusion - which introduced variety to the workouts and prevented plateauing. P90X3 takes a hint from that success and from studies showing that the most dramatic body transformations happen within the first 30 minutes of exercise. Enter muscle acceleration, a Tony Horton-approvd highly structured schedule with an incredibly high level of intensity and an unprecendeted variety of moves. The gurus behing P90X3 combined exercises and added some twists to maximize your time and keep every muscle engaged for a full 30 minutes.

The base kit includes 16 workouts so you are never going to get bored. You'll get everything from cardio to strength, pilates, yoga, and MMX. There is definitely something for everyone!

Who is this program for? Everyone! It's for anyone looking for leaner muscles, tighter abs, and to get super toned. But fitness novces and experts need not be afraid by P90X's come-one-come all invitiation. You don't have to have any previous P90X experience in order to get some killer results. For the beginner, the variety of workouts in the program is the perfect start to discover your fitness style. If the move can be modified, there is a cast member showing you exactly how to do that. But don't expect to be an expert on day 1 - I certainly am not! I would consider myself a fitness veteran by now after doing so many programs, but I'm still very challenged so far starting this program! Tony says "You won't get off easy, you just get to finish faster!"

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To take advantage of these April specials - send me a message on facebook or email me and I'll get you hooked up. The best part is - I'll be your personal coach through your whole program and you will get all the support and accountability you need by joining my next health and fitness challenge group! By purchasing your program & Shakeology through me - you get an extra bonus workout DVD with your package.

To join my next challenge group - fill out this application and we can chat more! Not sure exactly what a challenge group is? Click here to learn more!