September News Letter

 Now that the summer months have passed, school has started, and Fall is practically here! It is really time to stay focused on your nutrition and your fitness with all the crazy busy schedules I know you all have.  As your coach it is my job to guide you in the right direction, help you fine-tune your system and ultimately help you get the results that you want.

SEPTEMBER SALE!

The 21-Day Fix Challenge Pack Ever wanted to try Shakeology but thought it was too expensive? This month, if you order a 30-day supply of Shakeology (in the flavor of your choice), Beachbody will include one of its most popular programs, The 21-Day Fix, for only an additional $10! The 21-Day Fix average weight loss is anywhere from 5-15 pounds in just 3 weeks! If you buy a challenge pack (Shakeology + the 21-Day Fix program), you can join one of my accountability groups! My next group starts September 15^th.

Never heard about the 21-Day Fix and want to know more? Check about a blog post I did on the

21-Day Fix program by clicking here:

http://destination4inspiration.blogspot.com/2014/01/21-day-fix.html

Contact me misscameo4@aol.com for all the details.

NEW WORKOUT PROGRAM TO BE RELEASED LATER THIS MONTH!

P90 is the newest workout program from celebrity trainer Tony Horton (P90X, Power 90, P90X2, P90X3, etc.)P90 is the perfect program for people of any fitness level, whether you are coming off an injury, whether you are not yet ready to jump into an intense cardio program like Insanity, or whether you have never worked out a day in your life. In this program, Tony Horton keeps it simple. Simple cardio. Simple resistance training. A simple approach to portion control. In as little as 25 minutes a day. P90 will bring results!

Coaching Corner

Beachbody emphasizes three vital behaviors that a coach should practice: (1) being proof that the products work by using the products to achieve personal results; (2) encouraging people to join fitness accountability groups so that they can begin their health and fitness journeys; and (3) striving to become better each and every day at being a coach by reading personal development books. These vital behaviors not only help to build a successful, profitable, mobile business; they also help in every aspect of a coach’s life. I apply these behaviors to my marriage, my other business, my parenting, everything. Ever thought about becoming a coach? Not only do you receive a 25% discount on everything you buy through Beachbody, you help change people’s lives. For the better. While making money

Want to learn more? Contact me for details!

I am actively accepting applicants in my coach apprenticeship program! Click the link below to submit an application!

https://destination4inspiration.wufoo.com/forms/zkc606v1q4xc12/

SHAKEOLOGY RECIPE OF THE MONTH!

Pumpkin Spice Shakeology

½ c. pumpkin puree

1 tsp. pumpkin pie spice

½ small banana (for sweetness)

1 scoop vanilla or chocolate

Shakeology

Water and ice to blend

I look forward to hearing from you!

Have a great Week and if you don’t follow me on my social media sites hit me up on the links below! :)

Cameo Bayes

Independent Beachbody® Coach

www.teambeachbody.com/CameoBayes

Blog:  www.Destination4Inspiration.blogspot.com

FB:  www.facebook.com/CameoBayes

Misscameo4@aol.com

 

Quinoa & Turkey Stuffed Peppers

Quinoa & Turkey Stuffed Peppers

Ingredients: 
Water 
Sea Salt 
4 large red bell peppers (you can use any color)- make sure the peppers can sit upright nicely. remove top, ribs and seeds. 
2 cups cooked brown rice 
1 tsp extra virgin olive oil 
1 yellow onion, peeled and chopped 
1 large carrot, peeled and grated 
1 cup butternut squash, peeled and diced 
3 cloves garlic, passed through a garlic press 
2 cups fresh roma tomatoes, diced and set over a fine mesh sieve to drain 
1 15 oz can black beans, rinsed and drained 
1 cup fresh corn kernels 
1/2 cup fresh chopped cilantro 
juice of one fresh lime 
fresh ground pepper 
cooking spray 




















Preparation: 
Preheat oven to 350 degrees. Place cooked brown rice in a bowl and let cool. set aside. 
Make sure there is a rack in the middle of the oven. Bring a large pot of salted water to a boil. Place the peppers in the boiling water and cook briefly. the peppers need to be just a little soft. Remove the peppers from the water an dput them on a plate line with paper towels, upside down so the water can drain out. 

In a large skillet, heat olive oil and saute onion, carrot and butternut squash. Cook for 10 minutes, covered. Add garlic and cook a few minutes more. Now add tomatoes, beans and corn. Cook for 5 minutes. Remove from heat. 

Add vegtable mixture to cooled, cooked brown rice. Season with cilantro, lime juice, sea salt and black pepper. Mix with clean, bare hands until all ingredients are evenly distributed. Set aside. 

Prepare a small baking pan with a light coating of cooking spray. Place each of the peppers right side up in the pan. Stuff each pepper with brown rice filling. Don't pack the rice mixture too tightly. Bake for 20 minutes and serve immediately. 

You can add lean ground chicken or turkey to the cooked rice mixture to make it a complete clean eating meal. Simply brown one pound of ground chicken or turkey and add to stuffing mixture and stuff as usual. 

I also added a can of tomatoe sauce on top to give it some sauce. I used an all natural organic sauce with no added sugar! Delicious!

Raspberry Peach Iced Tea

So for those of you with unbearably cold weather, I bring you spring in a glass with this raspberry peach iced tea. It’s so fruity, so refreshing and just what you need on a cold, gloomy, thunderstormy-type day. And if that doesn’t cut it, you could always hang out with me here in Michigan with a glass of this on my front porch.

RASPBERRY PEACH ICED TEA

Prep Time2 hours

Cook Time10 minutes

Total Time2 hours, 10 minutes

Yield6 servings

This lightly sweetened iced tea is wonderfully fruity and so refreshing!

INGREDIENTS

• 2 tea bags
• 1 cup raspberries, plus more for garnish
• 2 peaches, sliced, plus more for garnish
• 3 tablespoons agave nectar, or more to taste
• Mint leaves, for garnish

INSTRUCTIONS

• Steep tea bags in 4 cups boiling water according to package instructions; discard tea bags and let cool.
• Combine peaches, raspberries and agave nectar in blender until smooth; strain through cheesecloth or fine sieve.
• In a large pitcher, whisk together raspberry peach mixture and brewed tea. Place in refrigerator until chilled.
• Serve over ice, raspberries, peach slices and mint leaves, if desired.

Chicken Bake

Chicken Bake

This recipe is the simplest recipe that I have EVER made!  When you don't have time or a lot of skill in the kitchen then this is the recipe for you!  The best part is that everything is in one dish!

Ingredients:

1. 2 Skinless chicken breasts chopped into 2 inch cubes
2. 1 lb red potatoes chopped into 2 inch cubes
3. 1/2 bunch asparagus, trimmed and cut into 1 inch pieces. 
4. Red and yellow peppers sliced into 1 inch pieces.
5. 1 onion sliced
6. 1/3 cup fresh basil
7. 4 garlic cloves sliced thin
8. 1.5 tbsp olive oil
 





Before I put it in the oven

9. 1 tsp fresh chopped rosemary
10. Ground pepper to taste
11. 1/2 cup chicken broth if desired

Directions:

Preheat oven to 400 degrees and add chicken, potatoes, veggies, basil, garlic, chicken broth and olive oil.  Sprinkle with rosemary add pepper if desired.  Bake for approximately 45 minutes, turning occasionally, until tender!  SERVE!!!

My Why!

Do you ever find yourself feeling like you were meant for something greater? You feel misplaced like you don't belong? Are you stressed about supporting yourself financially?

If you are reading this and you hear that little voice....and your gut is telling you to do something?

I am here to tell you it is worth it!

This year I have made some of the scariest and biggest decisions of my life. I have been a college student for 4 years, transferred schools 3 times, with over 70 credits and nothing to show for it. Since I was younger I knew my passion was to help others, so I decided nursing was my major. When I finally received that acceptance letter into the nursing program I was trilled, ecstatic, overjoyed! But then I had that little voice and that gut feeling, which took me by surprise because of the uncertain feeling I had. I thought to myself "its only because i'm nervous, I have to do this I've worked so hard to get here to be accepted". Well it wasn't until I started questioning things that I realized the uncertainty feeling never went away. I didn't know what to do, I was scared of what people would think. What else would I go to school for. People will think I failed. I quit. I gave up. NO! I thought about the decision long, very long and hard... but deep down I knew what I wanted.

I FOUND HAPPINESS being a Beachbody Coach!

I found that passion again, that purpose I wanted all along. It brought amazing opportunity, a sense of belonging, so many new friends & a chance to do something amazing. Before Beachbody, I felt misplaced. Now, I feel like I belong. Before Beachbody, I was self conscious, chunky, and disappointed in myself. Now, I am proud of my progress.

As a coach I feel accomplished, enthusiastic, empowered, responsible, overjoyed, significant, happy, honored, excited and loved because I am able to change my future and live life by design.

I strongly believe that God has placed this opportunity in my life so that I can share it with other women and families.

Making this decision was very difficult, and very scary. But my family and friends love me and support me no matter what as long as I am happy!

If you are reading this and you hear that little voice....and your gut is telling you to go for it? I want to hear from you!

Summer 3 Day Refresh

Summer 3 Day Refresh & Clean Eating Accountability/Support Group

Now that the 4th of July is over, another holiday is history and we are officially into the heart of the summer its time to give ourselves a little detailed scrub down!!!  Lets face it, no matter how healthy we think we eat, how much we think we exercise, there is always room for improvement!  Everytime I challenge myself to keep track of my food, to intensify my workouts I notice big jumps in my fitness, my energy level and overall how I feel each day.  I know personally its easy to get off track.  It starts with ice cream here and a cookie there, a few cocktails with friends and smores around the campfire and before you know it you feel like an overstuffed smore!  All the working out in the world isn't going to take away that bloated & sluggish feeling you get when you over eat!  I know this because I totally did this the week after our trip to Vegas.  As I sat on my back porch brainstorming ideas for my next support group this idea hit me!

How about we kick off July with the brand new 3-Day Refresh Program and incorporate that into a 30 day clean eating & shakeology group! YES!  This is perfect!  Ok so why is it perfect you might ask?!

So the 3 day refresh is designed to give you fast, clean, and efficient weight loss.  You can quickly drop a few pounds, break a bad habit and get back on track!  It's 3 shakes a day, a fiber drink, plenty of water, fresh fruits, veggies, and healthy fats so that you keep your energy and  your metabolism going.  It is not a juice or fasting diet but a healthy diet that is going to give your body nutrition vs starvation.  

3 day Refresh Breakdown

Then, once we jump start our weight loss clear out the gunk we can preserve our results and not slide back into old habits by continuing on for 30 days of clean eating!  So my thought process is this.  I don't want you to do the 3 day refresh and just go back to how it was before you started.  I want you to maintain and make progress.  So for 30 days I am going to teach you how to meal plan, how to prepare family friendly healthy recipes, give you snack ideas, teach you the importance of proper nutrition, the fundamentals of clean eating and how to fuel your body for energy and not comfort.  

Also, since it is vacation season and just about everyone I know is traveling at some point I am going to spend an entire week going over vacation tips, traveling rules, and how to enjoy your summer vacations and have balance without feeling deprived.  So no matter if you are traveling during this 30 days you can still feel accountable without guilt.

So how does this work?  Well if I am not your Team Beachbody Coach then you would make me your coach.  Contact me below by filling out the application to join!  You are required to purchase the 3-day refresh challenge pack from me as your coach.  Then, you are accepted into my closed online support group that will begin on the 14th of July.  

We will start with the 3 Day Refresh then 30 days of replacing 1 meal a day with Shakeology, healthy eating and any exercise of your choice.  It does not have to be a Beachbody Fitness Program, although I encourage you to do some form of physical activity for 30 minutes a day 5 days a week!  :)  (21 Day Fix, P90X3, Chalean Extreme, Piyo, T25).

Each day you will log into the group for your tip of the day, daily motivation, inspiration and accountability. I will share recipes along with ways to handle late night munchies, sugar cravings, emotional eating, temptations and more.  You will be accountable each day to report with the group your food and your workouts!  

At the end of the 30 days we will measure our progress, submit our results and in 30 days you will have kicked bad habits, introduced new healthy habits and be on your way to creating life long health and wellness for you and your family!

Does this sound like something you would like to do? 

 If so, join me my completing the application below.

Then, create a free account so that I am your Team Beachbody Coach.

If you are anxious to get started then purchase your 3-day refresh challenge pack here and make sure to message me and I will add you to the group and get you up and running!  

Either way, the cut off for registration is Wednesday July 9th!  So don't wait until the last minute or you might miss an opportunity to truly transform your health and feel your best this summer!

Stop saying tomorrow, stop putting off the small changes because you never know what tomorrow will bring!  You only have today, your health, your choices and this 1 life! It's so precious and I can't say enough about how important it is to take care of what we have!  

So whether you need a total overhaul or just a few tweaks now is your time!  From woman to woman, mom to mom, business owner to business owner trust me YOU have TIME to put yourself FIRST for 30 minutes each day!  

Happy 4th of July!

4th of July Accountability Check and TIPS

There is nothing like starting of your 4th of July with a great sweat inducing workout and a Chocolate Shakeology Milkshake!  I'm absolutely soaking this one up!  I was up at 5:15 am this morning to squeeze in my workout before my family wakes up! I am in the middle phase of Chalean Extreme and Chalenes new program PiYo so today's workout was Push Circuit 3 & techinacally rest day for PiYo but being a Holiday I pushed extra hard and did Sweat as well.  This workout is all for your shoulders and back.  What I like to call the glamour muscles!  My shoulders are so weak so lifting more than 15 lbs is a struggle.  But I pushed through and did my best.  Dripping sweat by the end of both workouts but loving it!  After my workout I felt that I earned that big bowel of oatmeal that I crave each morning!  I always mix in my protein powder to give it a well rounded balance of protein and carbs!  So I should be good for the next 2 1/2 to 3 hours.  At that point my snack comes into play!  This am it's 1 apple and 14 raw unsalted almonds!  Lunch is a 4th of July Shakeology Milkshake and then off to the lake with my boyfriend and friends.

We are headed to Grand Haven for the day and of course there will be snacks, cake, cookies, hot dogs and hamburgers.  Your typically barbeque foods.  So I always like to plan out my strategy ahead of time.  Since I felt the need to indulge in some desserts earlier this week I have chosen to keep today clean.  So I have asked politely if I could grill a piece of chicken and I'm taking some veggies to munch on for the rest of the day.  1 glass of water for every alcoholic drink that I consume and I usually choose drinks that are lower in calories.  I typically stay away from pre-mixed margarita's or beer.  Margarita mix has the dreaded high fructose corn syrup that is the WORST for your body!

Your best drink options are:

Soda water/vodka (boring but add a squeeze of lemon, lime or oranges to the mix and give it some flavor) 

Rum & Diet Coke
Serving size: 6 oz..Calories: 65
Ingredients: 1 oz.. rum, 5 oz.. Diet Coke 
This may seem too good to be true, and to some degree, it is. Even the stingiest bartender will probably give you more than one fluid oz.. of alcohol, since just one shot is 1.5 oz... But if you feel like taking it easy and enjoying the springtime weather without going in too hard, this mix should work for you.  As much as I DO NOT endorse diet soda's this is a better option than most!   

Anheuser Busch, Natural Light
Serving size: 12 oz..
Calories: 95 
We bet you had no idea that all the time you spent practicing your Beirut technique, you were actually being health-conscious—good for you! One 12 oz.. serving of Natty Light contains just 95 calories, while the same serving of Bud Light contains 112 calories. The difference is pretty negligible so feel free to go for whichever beer you like more.   

Gin & Diet Tonic
Serving size: 7.5 oz..
Calories: 115 calories
Ingredients: 1.5 oz.. gin, 6 oz.. Diet Tonic 
Like any beverage containing extra sugars, this simple and straightforward drink can be brought down a notch by picking a diet option, rather than the standard one. Gin and tonics have a slightly bitter taste, but it’s nothing a wedge of lime can’t cure.

Cosmopolitan
Serving size: 3 oz..
Calories: 150
Ingredients: 1.5 oz.. vodka, ½ oz.. triple sec, ½ oz.. lime juice, ½ oz.. cranberry juice
Cosmos are excellent low-calorie cocktail options. While they vary in size and alcohol content (a 4 oz.. Cosmo might go up to 200 calories, while another with 5 fluid oz.. could go up to 320), these drinks generally stay in the range of drinks that aren’t too bad for you. (And might even make you look pretty classy.)

Mojito
Serving size: 6 oz..
Content: 160 calories
Ingredients: 2.5 oz.. light rum, club soda, 1 tsp. limejuice, 2 tsp. sugar, fresh mint sprigs

 

Also for a special 4th of July treat I found some amazing recipes that are clean and full of flavor for you to try!  You have to check it out!!!

Tequilla Spiked Marinade

Pair this marinade with anything from steak to fish to chicken to veggies. It's incredibly versatile and full of fresh summer flavor. We used our marinade on a couple of skirt steaks we bought for $10 - it fed 4 comfortably. The rest of the ingredients ran us $8 as we had olive oil, salt and pepper on hand!

Ingredients

1 cup of chopped cilantro
1/4 cup white tequila
2 tablespoons lemon juice
3 cloves garlic, chopped
2 - 4 tablespoons olive oil
Salt and pepper to taste

Directions
Combine all your ingredients together in a large bowl. Add in your meat and cover. Marinate for at least 4 hours, up to overnight.

Clean Eating Corn Salad
(Makes 14 servings)  Salad Ingredients
2 lbs. sweet corn
1 red bell pepper
1 package cherry or other small tomatoes
1/2 red onion
1 package edamame beans (shelled)
1 package tofu

Dressing Ingredients
4 tsp. ground black pepper
1 tsp. salt
4 tsp. garlic powder
4 Tbsp. olive oil
1/2 cup balsamic vinegar
1 small bunch fresh basil (about 1-2 cups depending on your tastes)
Directions

Step 1 – Start your corn on the stove, and gather all your ingredients.
Step 2 – Chop everything except the edamame beans and tomatoes (and corn, obviously) into bite size pieces. The smaller you chop the pieces, the better texture your salad will have.
Step 4 – When the corn is done cooking, add that and all the veggies (do not add the basil) to a large mixing bowl. Toss well.






Step 5 – Make your dressing by adding all dressing ingredients to a bowl and mixing well.
It’s best to add the dressing once you have served the salad. If you add the dressing to the entire salad, the leftovers won’t keep as long in the fridge. That said, eat up. Corn can sour quickly in the fridge.
If you are a meat eater, add some baked chicken to this salad for protein.
Eat and Enjoy!

Nutritional Content
1 serving = 1 cup
Calories: 146
Total Fat: 6 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 177 mg
Carbohydrates: 20 gm
Dietary fiber: 3 gm
Sugars: 6 gm
Protein: 6 gm
Estimated Glycemic Load: 8
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

 (from the gracious pantry site)

So I hope you all have a festive 4th of July and keep it clean and lean!!!  

Remember that your entire efforts can be lost in one day of poor choices!  It's your life so you choose your destiny!

xoxoxo,

Cameo Bayes