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Shakeology Ingredient Hightlight - MACA



Each month I profile one of the ingredients in Shakeology. This month, I'm going to share the benefits of the ingredient, Maca. Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng.” Maca’s benefits have been long valued, and has recently been popularized as a supplement and food ingredient.

Below is a list of the root's top health benefits:


1. Vitamins
Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.

2. Sexual function
Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.

3. Women’s health and mood
Maca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression.

4. Energy
Within days of using maca your energy level may increase. It is also known for increasing stamina. Many athletes take maca for peak performance.

5. General health
Maca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout regime you will notice an increase in muscle mass.

6. Skin
Many people take maca for skin issues, as for some people it helps to clear acne and blemishes. Another benefit for your skin is that is decreases sensitivity. In hot or cold weather, maca may help your skin withstand extreme temperatures.

7. Mood balance

If you find yourself overcome with anxiety, stress, depression or mood swings, maca may help alleviate these symptoms, though of the evidence is anecdotal. Some have reported an increase in mental energy and focus.


If you'd like to try Shakeology or one of my challenge groups, fill out the form below or message me at vanessamc246@gmail.com if you'd just like to try a sample.


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How to get through the holidays without gaining weight

Holiday healthy eating, holiday survival guide, moderation, balance
Like many of you, I refuse to give up my “holiday cheer” and Thanksgiving dinner. It's all about balance, and I will enjoy a few cheats during my holiday meals. However, I also refuse to have them derail my fitness efforts. It’s taken me too long to achieve my health and fitness goals! I do have a few tools to help combat holiday weight gain. I'd love to know your tips!  Feel free to share them.

  • Doubles. Starting Monday, on Thanksgiving day, and through the weekend, I’m doubling my workouts. This serves two purposes. The first, is to go into the holiday ahead of the game. The second is, when I have recently ramped up my fitness/clean eating efforts it is simply easier to stay on track. You know that whole inertia thing? When you get that fitness momentum going you tend to want to keep it in motion.
  • Shakeology. I make it a point NEVER to skip my Shakeology. It helps keep cravings under control and makes me feel fuller. It’s great to drink right before a party to keep the munchies at bay. 
  • My 21 Day Fix containers. This time of year can be super-busy, so planning my meals and using my containers can be a lifesaver for fighting the temptation to grab a quick (unhealthy) meal. I’ll be running a Turn Resolutions into Results group in early January. Join us!
  • Practice the 3-Bite Rule. I’ll be practicing the 3 bites rule for desserts and treats: The first bite is the best, the last the grand finale, and every bite in between is the same. In three bites, you get the full dessert experience, so really focus on savoring those three and you’re less likely to overindulge.
  • My Fitness Pal. This keeps me honest. On days when I know that I’ll be going overboard, it can be helpful to track calories. That way, I can either burn those extras off in the days to follow or create that much of a calorie deficit.
  • 3-Day Shakeology Cleanse or 3-Day Refresh. Either one is perfect after a long holiday weekend to get me back on track. Many of my challengers lose 3 to 7 pounds in just a three days.
Share your own tips for staying on track in the comments section below.
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Join my team!

If someone paid you $500 a month to work out, eat at least one healthy meal a day and share your experience with others, would that keep you motivated to stay on track? More importantly would you do it? Join our team! Learn more HERE. Apply for a spot in our training that begins MONDAY!

I am looking for 3-4 self-motivated people interested in earning an income through online wellness coaching to join my next coaching apprenticeship group.
Successful Beach Ready Now Coaches:
  • Are self-motivated
  • Enjoy helping and encouraging others
  • Have a passion for fitness (although you don’t have to be an expert- just willing to find out information when asked)
  • Are familiar with social media (Facebook, Pinterest)
  • Want to work from home and set their own hours

If you feel you meet the criteria above and would like to find out more about our coaching opportunities, fill out the application below. Our next coach training starts soon! I’m looking for 3-4 self-motivated fitness enthusiasts I can mentor to help grow their own online fitness business. Submit your application and I’ll respond within 24-48 hours.
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21 Days of Fitmas - Holiday Weightless and Survival Guide


Get fit, get healthy, weightloss, weight loss support, how to lose 10 pounds, 21 Day Fix, Shakeology, portion control, diet and exercise

 Get fit this holiday season!

The holidays can be the most challenging time of the year to stay on track with clean eating and diet.

What if I told you that you’d be able to enjoy Thanksgiving, holiday parties and a few weekly cheats and STILL lose up to 15 pounds by Christmas? I will show you how!

For this challenge, we will be following the 21 Day Fix plan which allows for cheats – so you don’t have to skip all the holiday goodies that you love.

We’ll talk about:
  • How to schedule cheat meals so they don’t derail your progress.
  • Healthy substitutions.
  • How to avoid temptation.
  • Scheduling healthy family meals when you’re busy,
My groups are run in a closed group setting (on Facebook). Depending on how much weight you’d like to lose, you could lose as much as 15 pounds in as little as three weeks. Containers help regulate portion control, here most people need help- without counting calories. It’s great for anyone looking to get back on track with eating, gaining control over food portions, while toning and losing inches. Plus, workouts are easy to fit into a busy schedule because they’re only 30 minutes long.

It’s a great program for the beginning and intermediate fitness levels, those wanting to shed at least 10 pounds or anyone simply looking for a good kick-start to a healthy lifestyle. If you follow the program, you will see results. I promise!

About Our Groups:

My team’s challenge groups take place in a private Facebook group where participants get to know each other and help provide support to others in reaching their goals.

How Much Does a Challenge Group Cost?

There is no cost to participate in my challenge group. However, you will need to purchase a Challenge Pack (which are ON SALE in November) to have everything you need at home for the challenge as well as assign me as your coach. A Challenge Pack includes your workout DVDs, Menu Plans, and a month of Shakeology.

If this sounds like something you’d like to do, fill out an application. Spots are limited and filling up quickly.

(if you have participated in past challenge groups, email vanessamc246@gmail.com)

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Quinoa Pizza Crust

quinoa, clean eating pizza, healthy pizza recipe, weightloss, 21 Day Fix recipe
So, a Facebook friend posted this video (below) for Quinoa pizza crust from Cooking Light Magazine. I thought it was a great idea, but of course, tweaked it for my own palate! It was crunchy, flavorful, and a perfect healthy, gluten free, delicious vessel for my pizza toppings.
Here is my recipe, and the Cooking Light recipe video below.

INGREDIENTS

3/4 cup uncooked quinoa
1/4 cup water
1 tsp. baking powder
1/2 clove of garlic chopped, or 1/2 tsp. garlic powder
1/2 tsp. dried basil
1/4 tsp. salt
cooking spray

DIRECTIONS

1. Preheat oven to 425 degrees.
2. Place the quinoa in a small bowl and cover it with water. Let the quinoa soak overnight, or for at least 8 hours.
3. Drain and thoroughly rinse the quinoa (this will prevent any bitterness in the crust).
4. Place the quinoa, water baking powder, garlic, basil, and salt in a food processor (I used a Vitamix blender).
5. Process until a smooth batter is formed, about 2 minutes, scraping down the sides of the food processor as necessary.
6. Line an 8 or 9-inch round cake pan with parchment paper. (It may help to spray the pan with cooking spray first, so that the parchment sticks), and then spray the parchment paper with cooking spray.
7. Pour the batter into the pan and smooth with a rubber spatula.
8. Bake the crust for 15 minutes at 425.
9. Remove the parchment paper from under the crust. Flip the crust over and return to the oven for 5-10 more minutes, or until golden and the edges are crispy.
10. Remove from the oven and add sauce, cheese, and topings of your choice. Return to oven until cheese is melted.

Tips:

  • When spreading batter, spread in thin even layer. 
  • Cook well, or center will be mushy.

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Crock Pot Salsa Chicken

Crock pot Slow cooker salsa chicken, healthy, clean eating, weight loss, recipe, lose weight, 21 Day Fix, How to get fit

Crockpot Salsa Chicken

Serves 4-6

INGREDIENTS
3-4 lbs of boneless, skinless chicken breasts
4 large diced tomatoes (or one can diced tomatoes)
1.5 cups (roughly) of your favorite salsa (Peach salsa or tomato salsa works fantastic)
1 tsp chopped garlic clove
1 tbsp black pepper to taste
1 tsp cayenne pepper (Optional. If your salsa has some heat you don’t need this)

DIRECTIONS
1. Place chicken in crock pot and all remaining ingredients over the top
2. Cook on low for at least 7 hours.
3. After 7-8 hours, shred the chicken in the crock pot and let it cool before placing it in a container.

*Perfect for lunches where you need to plan ahead for the week – chicken gets so tender it just falls apart

Ideas: Serve as "make your own tacos," or with 10 corn tortilla chips and with your favorite green veggie or a green salad, or over 1/2 a cup of brown rice, or in lettuce wraps.
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Shakeology Ingredient Highlight - Chlorophyll

I drink Shakeology almost every day! love it and look forward to it daily, as my sweet treat! I know it is why I have the energy and feel the way that I do! I have done extensive research on the quality of ingredients in the superfoods and nutrients in this meal replacement shake.

Chlorophyll is a phytonutrient that helps with healthy bones, strong muscles, blood pressure, and provides Vitamin K. Loaded with antioxidant power, chlorophyll exerts beneficial effects towards various medical conditions such as cancer, insomnia, dental ailments, sinusitis, pancreatitis and kidney stones, and strengthens immunity. It cleanses the blood and helps remove metals from your body.

Below are a longer list of benefits I found from The Global Healing Center:

1. Helps Control Hunger and Cravings
A study released in September of 2013 determined that compounds containing chlorophyll might help suppress hunger. Twenty moderately overweight women were given test meals on three separate occasions one week apart — two meals with chlorophyll, one without. They reported reduced hunger following the meals containing the chlorophyll and blood tests showed stable blood sugar levels. These results suggest chlorophyll should be considered as an effective way to manage hunger and promote weight loss.

2. Controls Body Odor
Chlorophyll is good for your body from the inside out, literally. This includes body and fecal odors. When tested in a nursing home with 62 patients, one study reported improvements in the odors emanating from the test subjects. In addition to odor reduction, it also alleviated constipation and gas.

3. Encourages Healing
The use of chlorophyll to promote the healing process was first reported nearly 100 years ago. One report published by Butler University (in 1950!) discussed its use for improving healing times. A more recent study found that, when used as a spray, chlorophyll significantly helped wound therapy.

4. Promotes Cleansing
Environmental pollutants such as toxic metals can quickly destroy health. Chlorophyll binds with toxic metals to hamper absorption, and research has shown it can do the same with some carcinogens. A crossover study with 4 human volunteers tested chlorophyll’s ability to remove ingested aflatoxin, a known carcinogen. Each volunteer received three servings of the aflatoxin, followed with a meal, the latter two included a tablet of chlorophyll. The results showed rapid elimination with 95% evacuated within 24 hours.

5. Protects DNA Against Fried Foods
Fried foods aren’t just bad for your waistline, they also contain chemicals known to damage colon tissue and the DNA of colon cells. In one study, participants who ate fried foods coupled with protective foods, including chlorophyll, were observed to have less DNA damage of colon cells. Don’t take that as just cause to go crazy with the fried foods, the best idea is to avoid them altogether.

6. Super Potent Antioxidant Action
Chlorophyll’s status as a superfood is due to its nutritional and potent antioxidant properties. It protects cells from oxidative damage by eliminating free radicals. One plant known for its high chlorophyll levels, Conyza triloba, showed very active superoxide scavenging behavior. An in vitro study found it capable of reducing free radicals while reducing cell damage.

7. Promising Potential for Cancer Therapy
Although the research doesn’t currently show that chlorophyll is an all out cancer cure, researchers are excited about its potential as a therapy. One study found men with lower levels of dietary chlorophyll had higher risks of colon cancer. Another study noted it effective at stimulating liver detoxifying enzymes and may protect against other carcinogens.

8. Effective Against Candida albicans
Candida infection is a big problem for many individuals and can lead to fatigue, depression, and digestive problems; just to name a few. Research has shown that isolated chlorophyll solutions stop Candida albicans growth.

9. Relieves Systemic Redness and Swelling
Traditional medicine has long used green leaves for infections. With modern approaches that have limited effectiveness and a long list of side effects, natural remedies are getting another look. Animal studies have found that green leaves help to reduce swelling and redness!

10. Promotes Healthy Iron Levels
A modified form of chlorophyll known as chlorophyllin may be highly effective for anemia. By swapping iron for magnesium at the center of the molecule, it provides a bioavailable form of iron the body can use. While scientists may look for ways to develop patent-able medicines, no one needs to wait to take chlorophyll to gain its benefits.

If you'd like to try Shakeology or one of my challenge groups, fill out the form below or message me at vanessamc246@gmail.com if you'd just like to try a sample.


Fill out my online form.
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Holiday Shape Up - Lose 10 to 20 pounds by 2016

21 Day Fix, Autumn Calabrese, Cize, Shaun T, Beachbody,Weight loss, healthy, vanessa.fitness, healthy holidays
Why wait until the New Year?
Most people gain 5 to 10 pounds over the holidays.
Do you want to start 2016 10 pounds heavier or 10 pounds lighter?

I'm going to "detox" from the Halloween sugar rush, and get my butt in gear, to rock my New Year's Eve outfit, and start 2016 in shape!

For the month of November I will be running a 30 day Holiday Shape Up. This is for people who are looking to lose up to 10 pounds in one month by stripping away the junk and the excuses that have been holding them back in the past. In this group I will teach you how to eat clean, how to stick to your plan and how to be a new happier healthier you.

It means you will commit to doing 30 minutes a day of exercise, working on meal plans and clean eating, drinking Shakeology daily (I call that my super power, give me so much energy) and promising to stay focused on the goals you are going to set for yourself. The journey you are about to begin is hard, don't make it harder by trying to do it alone.

If you stay true, this works. Really works.  It will make a difference. I promise you.
 
Isn't it time you take time for you? Isn't it time you feel good again?
Enough is enough!!
Enough with eating our way through the holidays, waiting until the New Year to focus on health and fitness.

I'm taking on 10 new clients. This will be a focus first on nutrition accountability group.

How does it work? 
1. We start on November 9 with an informational week, what I call "preseason" where I teach you how to meal plan and prep and give you tips to set you up for success.

2. Replace one meal a day with nutrient dense Shakeology to make sure the unwanted pounds stay off.

3. Complete a 30 minute workout of your choice: 21 Day Fix, 21 Day Fix Extreme, or Cize (all on sale this month), PiYoP90X3, or Insanity Max: 30.

4. Follow the nutrition plan that accompanies the workout program.

5. Engage and participate in the group (no lurking). It only takes a few minutes, but participation makes for better success.

What you can expect from me is meal planning help, choosing the foods you like, or that you require (works with any diet that is vegetarian, gluten-free, or dairy free), support, accountability, tips  on how to eat while on vacation or summer travel, suggestions and advice on how to prevent emotional eating, and lots of inspiration and motivation.

So, are you up for the challenge?
Limited 10 spots!
Will fill up fast!
Please fill out the application below if you would like to secure your spot on the November 9 Holiday Shape Up.
Fill out my online form.




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