TBT: FASQ- Do I need mulitivitamins or supplements with Shakeology?

 

A little TBT action for you. I thought I would bring back something I did for a little while which was FASQ: Frequently Asked Shakeology Questions.

Today my mom texted me and asked me if you need to take supplements with Shakeology. My first response was- "Not usually, I don't. Pregnant women who drink Shakeology do take Folic Acid."

However, every person is different and so if you need a specific supplement you should talk it over with your doctor.

It lead me to do a little digging, however, and this is what I found and wanted to share with you all incase you were ever wondering as well! This is straight from Beachbody and their position on Shakeology and multivitamins/supplements.

 

Should I Continue to Take Multivitamins and Supplements Along With Shakeology?

Because of the way Shakeology is formulated, one shake pretty much covers your body’s normal daily requirement for vitamins and minerals. However, if you’re following a recommended exercise routine, your body is likely using up those nutrients at a faster rate. For example, if you’re doing P90X or Insanity—hard-charging routines that burn more calories along with vitamins and minerals—you may need some additional supplementation. Due to the digestive enzymes in Shakeology, taking multivitamins at the same time you drink Shakeology will help your body to better absorb all the nutrients. If you are taking any other supplements in addition to Shakeology, your total intake to ensure you do not exceed Tolerable Upper Intake Levels for copper, magnesium, manganese, and zinc. The Tolerable Upper Intake Level for copper is 10mg/day, for magnesium 350 mg/day, for manganese 11 mg/day, and for zinc 40mg/day.

 

Can I Drink Shakeology in Addition to P90X Results and Recovery Formula?

Yes, but not together! Results and Recovery Formula should only be taken during or after exercise, when you’ve been exhausting your body’s blood sugar. At any other time, Shakeology is the better option. {oops I guess this means no more mixing R&R with my Vanilla Shakeology- learned something today!}

 

Should I Still Take an Omega Supplement?

While the flax seed and chia seeds in Shakeology provide some omega-3 fatty acids, it is still recommended that you take Omega-3 supplements to meet your daily requirement

 

How About Calcium Supplements with Shakeology?

The recommended daily allowance of calcium is 1,200mg/day for women and 1,500mg/day for post-menopausal women. Shakeology provides 500mg of calcium, so it is recommended to supplement with additional calcium sources to meet the daily recommended allowance. Due to the digestive enzymes in Shakeology, taking calcium supplements at the same time you drink Shakeology will help your body to better absorb the nutrients.

 

Does Drinking Shakeology Mean I don’t Have to Eat Any More Veggies?

Unfortunately, no. Fresh fruits and vegetables will always be important for a healthy, balanced diet. Shakeology can help you fill in the nutritional gaps that occur when you’re too busy to eat the right balance of fruits and veggies. Plus, it’s much easier to tuck into a purse or backpack than a head of lettuce! As good as Shakeology is, veggies are still the best source of vitamins and minerals.

 

Is it OK to Drink More than One Serving of Shakeology Per Day? Or to Replace More than One Meal Per Day?

Yes, but it is not recommended to replace more than 2 meals per day.

 

If you have any other questions, message me on Facebook or leave a comment below. I also have 5 available Shakeology sampler kits for $25 each and it includes a 5 day meal plan with it! Woop woop! Shakeology provides the proper carb to protein ration in order to keep you full longer and give your body the nutrition it needs to have energy through the day! It's been my go to healthiest meal of the day for almost 2 years and I want it to be apart of yours. It's changed so many lives already, and now its your turn!

 

XO- Coach Sarah



Transformation Thursday: Les Mills Combat

Happy Thursday! Two more sleeps between you and the weekend!

Today I want to bring a "Transformation Thursday" to you and I am featuring Les Mills Combat! This is a program I've wanted to try - but I need to hold off until I finish Body Beast (unless I give in and get it haha). I've done its sister workout Les Mills Pump which was awesome. And I've heard Les Mills Combat is fun. I like fun.

 



 

MEET BREIANNA

 Breianna needed to lose a little extra weight that she had put on around the holidays. She had already completed Les Mills PUMP, and loved it, so when she found Les Mills COMBAT she knew it would work for her. She lost 10 lbs in only 60 days, and gained lean muscle while she was at it. Check out her story:

"Before Les Mills COMBAT I had just completed Les Mills PUMP. I felt lean and strong from the 90 days of PUMP but could not stay motivated to start another program right after. Not being on a routine schedule (around the holidays too) led to me gaining several added pounds. When I stepped on the scale for the first time in awhile it read 132.8lbs. Immediately I felt guilty and upset that I worked so hard committing to a program and let it all go to waste. My jeans were no longer fitting. I hated going anywhere that I had to dress up because of my clothes being so uncomfortable. Once I was able to order Les Mills COMBAT, I did!

There are many inspirations in my life that pushed me to begin my amazing transformation journey. I want to be in the BEST shape ever as a bride walking down the aisle in the center of the spotlight this fall. I want to be ENERGIZED as I dance and play around with my little 4-year old daughter. I want to INFLUENCE family, friends, and others to live healthier lives. Most of all I wanted to fit comfortably in all of my clothes.

I had the best workout buddies and the best support in Beachbody challenge groups. My two fitness partners were by my side cheering me on and yelling words of encouragement as we completed each daily workout. At first it was hard to match up our busy schedules but it was totally worth waiting for a group workout. As for the Beachbody challenge groups, it is SO motivating seeing and hearing others' progress. The groups were extremely supportive and full of positivity, energy, and advice. Between my amazing workout partners and the fabulous Beachbody challenge groups I pushed myself above and beyond 110%!!!!!!!!!

The trainers, Dan & Rach, were ALWAYS positive, motivating, and pushing me to keep going throughout each track. They keep the workout super fun yet very intense the whole time. The music was AWESOME! It had me blaring out the songs while punching and kicking. The music is also what made it so easy to catch on to the moves, not to mention it keeps your mind off of the "burn" from the workouts. What I really liked about the program was the challenge of intensifying your workout by following Dan and/or Rach's cues. If there is an advanced option of course I am going to do it! I want RESULTS and I sure did get them!

At the end of the program, I lost ten pounds and even gained muscle. Not having too much to lose makes it extremely tough to shed even a couple pounds. Losing a total of ten pounds in only sixty days totally blew my mind. Most of all, I cannot believe how STRONG I feel. I am doing sets of push ups on my toes!!!!!!! I'm just proud to have completed the whole Ultimate Warrior schedule without skipping a day. It was total commitment that got me to the end.

Completing Les Mills Combat has given me a HUGE boost in confidence and motivation. I already started Turbo Fire the Monday after finishing Combat! Mentally I am in the right position to keep pushing beyond my goals and helping others do the same with everything Beachbody has to offer!"

 

Can you not FEEL her energy and enthusiasm through her words? I think this would be the perfect program to do to help get you through the holidays. I will be your support system and keep you motivated through the end of the year. And the best part is Beachbody announced this program and Les Mills Pump are both on sale at a big discount. You can either purchase the program(s) alone or get the challenge pack kit which includes a 30 day supply of Shakeology. If you commit to your health and fitness with a challenge pack, you'll be helping me COMBAT BREAST CANCER because for every Les Mills challenge pack purchased now through the end of the month I will be donating $10.

Breast cancer awareness is something that is close to my heart. My sweet grandmother passed away from breast cancer. Along with that, I worked for a surgeon who specialized in breast cancer. I have seen many cases along side of him, and I cared for each person greatly. I am grateful to of had that experience. So with taking care of yourself, starting on a healthier path, you will help me donate to something that is important to me and many others. If this is something you would be interested in, message me on Facebook or fill out the application below. I will respond to by either emailing you or texting so please look out for it!

 

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Hitting the "Re-Start" Button

Ok. So I had an "ah-ha" moment last night.

I was looking through a fellow coaches THREE year transformation last night. I couldn't stop looking at her pictures, her quotes, her story ect. Her name is Kenna Shell and she's awesome. And looks amazing. And has worked very hard for it. She has had many companies steal her hard earned before and after pictures claiming it was their product, pill, whatever have you that changed her. Well it was not, it was all Beachbody workout programs, clean eating and you guessed it- Shakeology. Most of all patience and consistency. While I was looking (ok stalking at this point LOL) I thought- "why not me?". This whole month especially I have been telling you guys, "its your turn", "why not you", when I should've been telling myself that.

This is Kenna Shell and YES its the same person .Follow her on Instagram for awesome inspiration @kennashell

Truth be told, I've been a health and fitness coach for almost two years, and I'm still not where I want to be. I've had a lot of ups and downs. I've had times where I was on point, working hard, following my program/meal plan, and feeling proud. I've also had moments where I was lazy, eating junk, missing workouts and feeling crappy. At this point, I feel like I'm right back to where I started a little over two years ago. I'm sick of "starting over" and I'm embarrassed to coach others how to live their life while I'm not being the example they deserve.

 

 

I've put off making this blog post because I'm honestly scared of what people are going to think. What will my fellow coaches think? What will my challengers think? What will my friends and family think? What will people who were just about to message me for help, think? But I'm taking that risk. I think it sometimes takes you to hit a low point to really dig deep and get motivated from within. I know deep down I have helped a lot of people, I have supported them and motivated them to make lifestyle changes. And for that I'm proud.

 

 

I know what works. Now, its time to truly focus on myself. I need to be proud of ME personally. My body. My choices. My effort. I need to refocus on MY goals. I need to put in the work. I need to stick to my meal plans. I need to be prepared. I need to be happy with who is looking back at me in the mirror. I need to stop giving excuses. I need to overcome my lack of self control around food. I need to stop giving  myself a pass. I need to truly commit to my plan, and stay consistent. I need to not be in a bad mood because nothing fits. I need to stop fighting the internal battle. I can tell you I KNOW I haven't been myself. I haven't been happy with myself. And when you're not happy with yourself, its a domino effect that trickles down to everything in your life. Relationships, being a mom, my business, daily life.

 

 

Whew. That was REALLY hard to write out and to be honest with myself. This is the honest truth. I'm putting myself and my emotions out there to be judged by all of you! Go easy on me!

----------------------------------------------------------------------

BUT- you've only failed when you've stopped trying, right? So now that its out in the open here is my PLAN. You cant get anywhere without a plan.

 

GAME PLAN

It's time to get back to basics. It's time to re-focus on my journey (sorry Jess R. if you're reading this lol!). I'm going to pull out my old meal plans as a reference, and re-read "The Eat Clean Diet", by Tosca Reno. I'm going to start reading the piles of nutrition books that I have started and not finished. I'm going to continue with Body Beast and add in my HIIT workouts 3x a week (working on getting back to morning workouts.) I'll be having my Shakeology for breakfast or lunch. I will be drinking my water. I'm going to really learn how to effectively overcome obstacles I face (like I'm legit addicted to salty food.) I want to be the best version of me so that I can help you be the same. I know its going to take time. But every decision I make will either bring me closer to my goals or push me further away. My favorite quote is "Progress not Perfection". I am not expecting myself to be perfect. But I do expect myself to stay consistent in reaching my goals. Its time to get to WORK! I will be blogging more about what I'm doing, and updating you. I plan to dabble into YouTube (yikes) as well. I will also have an opportunity for you to join me and other coaches in getting back on track and holding each other accountable. More details on that to come. I'm still here for YOU as well. We need to stick together. Lets do this. Stay tuned. I hope you still love me. I hope you still trust me! And I hope you will follow me along the way.

point taken.

XOXOXO - Coach Sarah

 



FOWO: Fear of Working Out



FOWO: 5 Tips to Overcome your Fear of Working Out
-Tony Horton

It may sound silly, but after I saw Tony Hortons video on "FOWO",  I thought wow... I bet alot of people could relate to this! So, I had to share. We have fear because we are afraid we will be bad. Afraid we won't perform to our expectations. And fear because deep down inside the whole idea of exercising seems miserable. (Ammairight??) Here are some tips on getting over your FOWO. 

 

...
1. {Get connected} check out the articles on this blog, or check out YouTube videos, Google things that you want information on and that will help build your confidence.

2. {Map out your Goals}
Figure out what you want to achieve and think about how you will you feel when you reach your goals!
Also- Variety is the spice of life! Variety will help you to not get bored by mixing up your workouts (which our programs do, add in hiking, piyo class, spin, zumba). And stay consistent:. consistent with a variety of your health, fitness and food choices.

3. {Go Outside} and play like a kid. Have some fun.

4. {Focus on YOU} Take the competition out!! You won't get picked last Your workout can be done at your speed, your rate, your own way!! Make it about what YOU need to do ...your only competition is with yourself!

5. {Embrace the Fail!} Failing is learning!! You will have to fall down. You have two choices:
1. fall off the horse get scared and never get back on
3. Dust yourself off and keep on moving.. if it doesn't go according to plan; so what!! Find the people {me!} who encourage you and support you.

Do you need me to help you overcome your fear of working out?!

I have a challenge group coming up and its all about starting slow, and gradually working towards reaching your health and fitness goals. Fill out this application so we can connect or message me on Facebook!

 XO- Coach Sarah



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25 to THRIVE

 

I want to start off by saying, how incredibly fortunate I feel to be apart of such an amazing team.

I feel blessed and proud to be apart of the #1 team in Beachbody.

To be surround by such beautiful, positive, inspiring, funny and supportive people.

Never in a million years would I:

A. think I'd be a stay at home mom and

B.think I would be working as a health & fitness coach as a sahm

 

 

But this "thing" I joined almost two years ago just to get a discount and to help others doing the same thing i was has grown to be more than I ever could have imagined. I remember the day that I was told "I don't think this is going to turn into as big as you think it is.."

I also remember how that phrase gave me the push to prove that statement wrong!!

 

The original plan was for me to go back to work the summer after Ava turned 1. Ava turned 2 this past May and I'm still home with them. Some days are rough, I'll admit. But to have the opportunity to stay home with my kids while their still little, to be able to bring in a paycheck every Thursday to contribute to my family and to give and receive support from so many people is incredible.

 

 I would not have been able to succeed at this business if it weren't for the leaders on my team that have created a duplicative system. We do not re-invent the wheel. We all have certain systems we use, but we all share our ideas. We all support eachother. We are consistent, we dig deep to figure out WHY we want to do this, we read personal development, we attending amazing trainings, and be punch fear in the face.

 

We want to change lives.

 

Have you ever wondered what it would be like to help other people reach their health and fitness goals? (I can tell you becoming a coach has made me much more accountable to my OWN health!)

You could be anyone:

-a mom

-a dad

-a full time employee

-a ceo

-a stay at home mom

-a military wife

-a fitness instructor

-a health nut

-a lawyer

-a nurse

-a teacher

-a weight loss success story

-a weight loss success story in the making

OR ANYONE WHO CARES ABOUT SEEING OTHERS SUCCEED!

 

So how do you do it?

{this is where I come into play} My role as your upline coach is to get to the root of WHY you want to be a coach. We create a formula for success:

Determine your personal motivating WHY and align all your activities to a obtainable goal.

We do this by breaking down to the basics and creating a PLAN!

You can have all the best intentions in the world, but nothing works without a plan, right?

Well, here is your plan!

 

 

25 TO THRIVE

With the holidays coming up and the New Year around the corner, I am looking for members to join my growing team. I am looking for those interested in creating an income by learning the basics of coaching- at an accelerated pace.

For 25 days we will teach you the basics of creating a mobile business that will be kicked into high gear by helping people achieve there New Year's Resolutions through the release of what is projected to be the largest selling at home workout ever created: MAX 30. But I cant do it alone! There are millions of people who need help!

Here is what you will learn in the 25 to thrive:

-How to receive 25% commission on all sales

-As simplified way to create a contact list that produces results

-How to personalize and utilize our team documents

-Weekly 1:1 calls to help you track your progress

 

Whatever YOUR goals are we will work together to make them happen. Complete the application and together we can determine if this is something for you.

Our core purpose is to help people achieve their goals and enjoy a healthy, fulfilling life.

Let's do this together.  



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Couch to P90

Happy October! Can you even believe that its October already?

This month Beachbody is running a "Fall Classic" which means we paired up with a fellow coach and are focused on helping as many people as we can this month! Which is perfect for the new challenge that my partner Krystal and I created.

 Its called "Couch to P90" and its to get you UP and MOVING. Something is better than nothing, right? You may have been wanting to start something but maybe you aren't sure where to start. Or maybe you hate working out and the idea of missing out on the food you enjoy. Or maybe you're a former athlete who has been out of the game for awhile. Maybe you've been nursing an injury. This challenge is for you.

Why NOT you

This challenge group is meant to help you create healthy habits, gradually. This is not an "all or nothing" "hardcore" "blood sweat and tears" kind of group. This is meant to help you set goals and ease into a lifestyle change. We have the perfect new program to help you with that, and its called P90 .

P90 is the "on switch" of fitness. This is the one workout YOU can do. High school age, college, new mom, grandparent...YOU. This is the one program that you will create a habit with, you will stick to, that won't collect dust, and you will feel PROUD and accomplished. You will feel CONFIDENT and you will get RESULTS.

 

You don't need to figure out how to modify the moves- that's already done.

You don't have to figure out what to eat- a simple nutrition plan is included as well as a month supply of Shakeology.

You don't have to feel alone- I'm your coach and have a support group already in place with your name on  it.

I'm going to help you.

 

This is a resource for people who need a gateway to get started. This is a 90 day program you can do right at home. So what comes first? P90 is the introduction to fitness for those who feel they haven't been in the game before. We slowly introduce you to the process of being fit and feeling healthy. There are unique moves that are efficient and fun with a great variety so you won't get bored. In our private, exclusive P90 challenge group you will receive daily posts from me. I will be encouraging you and motivating you along the way. We will set goals, create meal plans and celebrate non scale victories. I post about nutrition, workout tips, personal development and more and we have FUN.

 

Maybe for the first time you will say:

It's MY turn to feel GOOD, lose weight, to get

 FIT STRONG & HEALTHY

 

There is so much more to you than you realize. I challenge you. I will take care of you and ease you into it. Please fill out this application below to apply for a spot in our Coach to P90 Challenge Group.

 



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