Thursday, May 28, 2015

30 Day Burpee Challenge

I love burpees, said no one ever. I hate burpees, you hate burpees, we all hate burpees. But, guess what? Your body will LOVE you after you complete our 30-Day Burpee Challenge! Burpees are a total body exercise that will not only get your heart pumping, they will help you build strength. Burpees are a highly efficient exercise that don’t require any special equipment, so they can be done anywhere and everywhere! Finish our monthly workout calendar devoted solely to burpees, and I guarantee you will be feeling so much stronger after 30 days!

What is a burpee?

Burpees burn fat, condition your body, build strength, and boost your metabolism. Basically, burpees are BAD-ASS. You will be too, once you complete this challenge! We will be doing 30 burpees EVERY DAY. That’s right. Every. Single. Day. As a special bonus, on Day 31, we want you to do as many burpees as you possibly can without stopping to take a break. Once you recover and catch your breath, snap a selfie and share it to our Facebook page, along with your burpee level and total! Hashtag: #realfitcrew.
What if you can’t complete 30 burpees at a time? Break it up into smaller sets. Do 3 sets of 10 throughout your day. Or 5 sets of 6. You get the idea. 30 should be your grand total for the day.
Make sure you are tightening your core muscles, as well as your gluteus while performing burpees. This will help prevent injuries.
Level 1: Beginner. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in a plank position. Use your hands to support your body, and then jump your feet back up into squatting position, then stand up.
Level 2: Basic. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in a plank position. Use your hands to support your body, and then jump your feet back up into squatting position, then jump up high. 
Level 3: Beast. Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in a plank position. Perform a push-up. Use your hands to support your body, and then jump your feet back up into squatting position, then jump up high.


Join the group on FB doing the challenge here.
Here is the calendar for the challenge:


Tuesday, March 17, 2015

5 Shakeology Myths —DEBUNKED by a Coach!



Beachbody® Coach, Sean S, feels so passionate about the shake that changed her life that she wrote the article below to debunk all those Shakeology Myths floating around. This article is so powerful and real that we had no choice but to share it with the rest of the world. So here you go. Enjoy! And thanks, Seay. We couldn’t have said it better ourselves.

top shakeology myths
www.shakeology.com/tashashelton
#1 MISCONCEPTION: Shakeology is a protein shake.
Meaning just a shake that provides extra protein. I can’t blame the general public for thinking this since “protein shake” has become nearly an interchangeable term for ANY shake. But, all shakes are not created equal—especially ones that contain superfoods. Shakeology is a very nutrient-dense shake that can be used for breakfast, lunch, or dinner. You’d have to eat a whole lot of fruits and vegetables to equal the nutrition in a single glass of Shakeology—and you probably couldn’t do it for less than 170 calories. Shakeology makes it very easy to cut your calories without substantially cutting down your daily volume of nutrients needed. Truth be told, the majority of people are WAY MORE nutrient deficient, than they are protein deficient. So why just stop at a protein shake?
 #2 MISCONCEPTION: Shakeology is about comparing carbs, proteins, and fats to other shakes.
This is not at all what you should be comparing when you look at other shakes versus Shakeology. Sure, other shakes have 0 grams of sugar. But how do you think those shakes achieve that? Hint, it’s not natural. Yes, that’s right, they are probably using ARTIFICIAL sweeteners to get to 0 grams of sugar. Even fruit has sugar in it. A shake with 0 grams of sugar is using ARTIFICIAL sweeteners. Shakeology has NO artificial sweeteners, NO artificial colors, NO soy, NO artificial stimulants, and NO artificial flavors. One of its main sweeteners is Stevia, which is plant-based.
#3 MISCONCEPTION: Shakeology is just a bunch of extracts, with no whole-food ingredients.
That’s not true. Whenever it’s possible and sustainable for the formula, the superfoods in Shakeology are preserved in their whole-food state to retain maximum nutrient value. It’s a very difficult process to use whole, plant-based ingredients so that the formula retains as much nutritional value as possible, but Shakeology has a whole team of scientists whose mission is to maximize the nutrition in every ingredient in Shakeology. Imagine trying to juice all those superfoods! Shakeology is way less expensive and a huge time-saver.
#4 MISCONCEPTION: Shakeology is expensive.
To anyone who feels this product is expensive I know that I have not done my diligence in breaking down its REAL VALUE. Most people will agree that they would spend an average of $3 to $7 on a HEALTHY nutritious meal. I know most store-bought salads cost even more than that, and don’t contain nearly the dense concentration of nutrients. But on average, I think we can all agree healthy meals run between $3 and $7. Shakeology, at $4.33 per shake, comes in on the LOW END of average. (You can make Shakeology into a breakfast or lunch that you’d be buying anyway.) Not only are you spending less than you normally would, you’re also getting vital nutrients your body needs, that you just can’t get from your run-of-the-mill salad, plus the normal range of vitamins and minerals. So you can replace your VITAMINS, too. Sure, you may need a specific vitamin, based on your conditions, geography, or age—but in general, Shakeology will provide you with a solid base of your whole-food nutrients.
When was the last time you went to your grocery store and bought THIRTY meals all at once? Typically, I’m guessing, you buy a few days’ worth each time. When you buy a bulk bag of Shakeology, you are buying 30 of your shakes up-front. That means you’ll spend less money at the grocery store. Because of the grocery savings, I actually deduct my monthly Shakeology from my grocery budget. For the price, I cannot duplicate its vast quality of ingredients and nutrients.
#5 MISCONCEPTION: Shakeology is only for weight loss.
Most shakes are marketed this way. But here’s the thing. Anything will induce weight loss if it’s low enough in calories. Just because you are drinking a shake, does not mean the fat will melt off. Actually, if you are not getting enough nutrients and calories you will actually inhibit your weight-loss efforts. Shakeology is about HEALTH. When you put the RIGHT nutrients in your body that it needs to develop, heal, recover, repair, and thrive, you may ultimately have MORE energy, LESS cravings, and FEEL better therefore you eat less and become more active. With Shakeology, weight loss becomes a BY-PRODUCT of dense nutrition.
To make my point, when was the last time you dieted and cut calories only to feel tired, grouchy, and had a ton of cravings? That is because you may have been nutrient deficient. What if you’re at your goal weight, or need to GAIN weight? Because Shakeology is about DENSE NUTRITION you can use it as your base and add clean calories to make it 300 calories or more. Not everyone needs to lose weight, but everyone needs to be healthier. Shakeology isn’t MAGIC. It’s just clean dense nutrition made SUPER easy for everyone at a very affordable price. It’s my family’s “fast food” on the counter. Yes, my family goes through 4–5 bags a MONTH because even though we all have different weight and caloric needs, we all share the same NUTRITIONAL needs. Shakeology isn’t a weight-loss shake—it’s a nutrition shake.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Thursday, January 29, 2015

Real Fit Crew 21 Day Fix Extreme Test Group


Yes I would like to Join The 21 Day Fix Test Group. 
If you would like to be the first to know about the 21 Day Fix Extreme and launch details complete the form below! If you would like access to the exclusive TNT Empire Test Group Specify in the comments! This will be released February 2nd to customers only and the Group will begin February 9th!

Monday, January 5, 2015

2015 Back on Track with Health and Fitness

It's time for me to get REAL with you all! 


As a health and fitness coach, it is automatically expected that I am in GREAT shape ALL of the time.  I know the best exercises and programs to tone my 
tush, straighten my abs, get lean and ripped and the right nutrition to put into my body.  It should be easy for me to stay in shape! Right???  




Well, let me tell you the honest truth, knowledge is half the battle!!! I have been struggling for more than a few months now with a number of personal issues that have caused me to put my health and fitness on the back burner.  Isn't it funny how when we get stressed out by "life" the first thing we neglect is ourselves? When that cycle starts, it is a down hill battle from there because the more we focus on others and try to help or manage the issues we are dealing with the more we lose focus on our own well being and without even realizing it sometimes, we become sad, depressed and our emotions go haywire on us.  You know the saying, "if momma ain't happy, no body's happy"? Yup! It's the total truth! But what they don't tell you is that YOU have to take the time to BE happy! 

I could go on and on about the emotional, mental and spiritual aspect of this but I will save that for a different post.  In this post, I want to break down a project I had fun putting together to get MY health and fitness back on track for this year.  I want to encourage you to do the same.  Make it FUN and chose rewards that YOU will really look forward to! I also added my before picture and a picture of myself where I was at the goal I am trying to reach now.  The bikini is one I will be wearing this summer so it is a GREAT reminder too! 




Since I KNOW the numbers on the scale (your weight) can be deceiving because muscle weighs more than fat. I am measuring my success based body fat percentage reduction.

Here's what I came up with:
30% = Pedicure
28% = Sunglasses (Ray Bans)
26% = Massage
24% = Laser Hair Removal
22% = New Brightly Colored Nikes 



Maybe both pairs! :)
20% = Finish Tattoo Removal (Don't ask! LOL!)
18% = Electra Cruiser Sugar Skull Bike
Sugar Skull Bike

16% = Professional Fitness Photo Shoot.  Whooo Hooooo!!! 

I hung my goals  in my office and have a copy of the picture on my phone so it's a daily reminder to keep working towards being healthier.

I have been watching what I eat since the day after Christmas and getting back into the swing of things.  I am super excited about our Secret Group starting January 12th.  I have an AWESOME group of ladies joining me with the 21 Day Fix program and Shakeology.  I know I didn't get this far off track over night and it will take time to reach my goals but I am also excited to know that I have the tools I need to reach my GOALS AS QUICKLY and HEALTHY as possible! 

This is a non-scale vistory I will acheive.
<3 font="">
Tasha

Tuesday, October 21, 2014

Do I REALLY Have to Drink Water?



Yes.  You do.  We all know that drinking water is important, but the reasons why are not always so clear.  And with so many other beverages at your finger tips, it’s easy to bypass the plain, boring water unless you really have a buy in as to why it’s so necessary.

Reasons Why You Should Drink Water

water-man
  1. Weight loss- Drinking water is one of the best tools for weight loss!  First of all, it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, no sugar.
  2. Heart healthy -Drinking water, a good amount of water, could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
  3. Energy – Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms.
  4. Headache cure- Another symptom of dehydration is headaches. In fact, often when we have headaches it’s simply a matter of not drinking water enough. There are lots of other causes of headaches of course, but dehydration is a common one.
  5. Healthy Skin- Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.
  6. Digestive problems- Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).
  7. Cleansing- Water is used by the body to help flush out toxins and waste products from the body.
  8. Cancer riskRelated to the digestive system item above, drinking water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.
  9. Better exerciseBeing dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure you are drinking water before, during and after exercise.

How Much Water is Enough?

water-glass-headache-lg
To figure out how much water you need to drink daily, simply divide your weight in half and the answer is the number of ounces you need.  So for me, that’s 114/2=57 oz. which is seven 8 oz glasses per day.  If you’ve never measured out your water, be sure you do!  Most people think a ‘glass’ of water is much more than it actually is.  :) (hint: it’s more like the short glass, not the tall one)



When Should I drink my Water?

The best time for drinking water may not be what you expect.  Most of us are in the habit of having a glass of water with our meals, but this is actually not the best time for water intake.  At meal time, your stomach is filled with digestive acids and enzymes who’s job it is to digest your food.  If you dilute those acids and enzymes, they will not be able to digest your food as efficiently, slowing or disrupting your digestion.  Cold water makes this problem even worse.  It is recommended that you avoid drinking water (or other fluids) 30 minutes before or after your meals.  A few sips of room temperature water to help wash down your bites is ok, just avoid large amounts.
My daily water intake schedule goes like this:
  • One warm glass of water with fresh lemon juice first thing in the morning, followed by my workout and additional glass of water throughout.  Wait 20 min while prepping breakfast….
  • Breakfast.  Wait 30 min then…
  • Water, at least 16 oz.
  • Lunch
  • Water, at least 16 oz.
  • Dinner
  • Water, at least 8-10 oz (can’t drink too much before bed!!)
  • Bed

What’s This I Hear About Lemon Water?

lemonWarm lemon water in the morning helps kickstart the digestion process for the day.  There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection.
HOW TO DO IT: You should be using purified water and it should be warm-lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. I squeeze 1/2 a lemon with each glass and I drink it down first thing before I eat a single thing, or workout, etc.


Can I Add Anything to My Water?

orange-mint-waterThere are lots of great things that you are free to add to your water to give it some interest for fun or if you are having trouble with plain water.  Here’s some suggestions: 
  • Give a Squeeze: Add fresh citrus juice, lemon, orange or lime
  • Infuse: Fill a large jug with water, add sliced fruit (try citrus, berries, melon or pineapple); refrigerate overnight.
  • Leaf It: Tear up some fresh mint or basil leaves and steep in water before drinking.
  • Cuke It: Add sliced cucumber!
  • Tea Time:  Any herbal tea is a great way to add flavor and can be served hot or cold.
  • You can check out my flavored water recipes suggestions here.


What About Coffee and Caffeinated Teas?

coffee_beansHaving a small cup of coffee or caffeinated tea is acceptable while eating clean.  It’s the stuff you put IN your coffee that’s often the problem.  Too much caffeine however has some nasty side effects so limit your intake to about 200 mg (2 small cups max).  Remember that caffeinated coffee and teas like Green or White are ok once or twice, the teas are actually quite beneficial, but the caffeine acts as a diuretic, so you will need to add a little extra water to compensate.

Simple Snacks, Traveling and Eating out

Snacks

I want everyone to remember that it's the QUALITY of your calories that matters more than anything else.  So I URGE you to use ORGANIC, GRASS FED, FREE RANGE, NON-GMO foods whenever humanly possible and don't buy things that are 'fat free'!  It's best for your bod AND your brain!!  (hint, if it says 'organic' it should also be 'non-GMO' and vice versa.)





If you can only manage to make ONE change for the time being, please just look at the label and see if it contains 'high fructose corn syrup' or 'corn syrup'.  If it does, put it back and walk away quickly!

Examples:
Kerrygold unsalted butter
Cheeses from countries like Ireland, Switzerland and New Zealand (many European countries don't allow GMO products and typically pasture their animals)

  1. Fruit and Cheese
  2. Make your own ORGANIC Trail Mix with nuts, seeds and no sugar added dried fruits and DARK chocolate (it's especially important that your dried fruit is organic)
  3. Larabars (choco peanut butter is my FAV)
  4. Turkey roll-up: lay out a big lettuce leaf (romaine works well), layer a thin slice of turkey, thin slices of tomato, shredded carrot and avocado and roll up
  5. Melon wrapped in high quality ham or prosciutto 
  6. Hardboiled egg and ham with mustard
  7. FAGE yogurt
  8. Veggies and hummus (look for hummus without canola oil. olive oil only)
  9. Zucchini spears and guacamole (I LOVE this!)
  10. Shakeology (fast, easy, clean and travels great)

Eating Clean While Traveling

How can you stay on track with all of the hard work you have already put in and not throw in the towel EVEN when you are on the GOoooooo!
Here are some quick tips for staying with the plan while on the road
Foods that you can take:
  1. Tea bags for use with the coffee maker in the hotel room for hot water. 
  2. Bottled Water. (Hotel water can be very expensive or they may just not have any). I ALWAYS have a case of water in the back of my car.
  3. Shakeology and a Shaker Cup
  4. FRUIT (Raspberries, Bananas, Strawberries – washed and de-stemmed, Kiwis – sliced, Grapes, Oranges, and Apples)
  5. VEGGIES (Sugar snap peas, Baby carrots, Celery, Roasted veggies (brussels sprouts and zucchini)
  6. PROTEIN (Lara Bars, Chicken Breasts, Cheese Sticks, Hard Boiled Eggs, Hummus, Protein Powder)
  7. CARBS (Whole wheat tortillas, Brown rice crackers, Whole wheat crackers, Pre-made oatmeal packs (quick oats without added sugar, whey powder, nuts)
  8. If you package these all in Ziploc bags or Tupperware they will travel well.
  9. For the chicken, eggs, milk, cheese sticks pack a cooler, you can also fit as much of the fruit as you can get in there. I love this bag from SixPack Fitness because I can take it ANYWHERE and it looks like a cute purse!


  10.  Supplies and utensils and dishes, yes.
  11. A cooler for cold foods, a large bag for dry foods and another bag for dishes. It’s easier to find things if you keep things separated.
  12.  Bring a plastic bowl, plate, cup, and plastic ware set for each person. (You can find these at the drug store during the summer months when all the picnic stuff is on sale)
  13.  A clean sponge in a zip lock bag for doing dishes.
  14.  A small container of dish soap, or you are stuck using hotel bar soap to clean your dishes.

When you to your destination

  1. Set up a “kitchen area” and unpack your food.
  2.  Get housekeeping to give you some extra hand towels (for drying dishes)
  3.  Make sure you get your shopping done ASAP so you are not starving and give into that hotel restaurant or that fast food joint in the parking lot.


Eating Out

  1. Most restaurants can cook any of their meats plain. Order a salad with no dressing (or use vinegar, or lemon juice), a piece of plain meat and lots of veggies.
  2. Drink plenty of tea or water. It’s easy to dehydrate when you’re out of your element. So be mindful of water consumption.
  3. On your way home make sure and use that extra plastic laundry bag to pack up some ice for your leftovers.


Wednesday, October 15, 2014

Apple Pie Shakeology


  • Beachbody-Blog-Apple-Pie-ShakeologyApplesauce and cinnamon make this yummy shake taste like apple pie!
    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None 
    Yield: 1 serving
    Ingredients:
    1 cup water
    1 scoop Vanilla Shakeology
    ½ cup unsweetened applesauce
    ½ tsp. ground cinnamon
    1 cup ice
    Preparation:
    1. Place water, Shakeology, applesauce, cinnamon, and ice in blender; cover. Blend until smooth.Calories in Apple Pie Shakeology