It all starts with a decision.

I was talking with a friend today about how we ended up where we are.  She is a fitness instructor (I'm a beachbody coach)  There is much in common between the 2, she helps people get fit in a gym and I help people get fit in their homes. Both work and both are rewarding!

But in talking about our How's (how we got in to it) I also reflected on my why's a bit more. One certainly is because I just love it.  I like the effects of working out (not just in appearance, but more than that, how it makes me feel, how I feel younger and strong)  I like the effects that shakeology has given me (energy, nutrition, health from the inside out.)

My other why's of beachbody are of course to help others.  I know that if I can do it, anyone can.  Years and years ago I lost 80 pounds (right out of high school)  That changed my life (completely)  I went up and down quite a bit depending on what was happening but never really went back to where I started.  I know from personal experience that it all starts with a decision.  Yes, it's that simple.  A decision.  You come to that point where you're fed up, you want more, you want something different, you want to feel good, you want to look better, heck, you want to be around for your kids (and your kid's kids)

When you remove the "I'll try's" the "just in case" the "what ifs" then you remove the option to fail!  From this day forward, success is the only option!  It may take you a long time to get there but you'll get there.  The road to success usually has lots of ups and downs, turns and detours but does get you to your destination.

As Chalene Johnson says, "There's no transformation, no life changing, no bangin' body or better time management until you decide you are worth the effort.

I believe to make the decision you will need to know your "whys"  Why do you want to travel down this road.  Why do you want to change your life?

You know it will be an effort (but guess what, it is NOT as hard as you think it will be)  You will have to invest in yourself.  No matter what you do, you're going to have to workout (as little as running shoes to a full workout program with weights or gym membership)  You're going to have to change how you eat.

Once you realize that you're worth the investment as well as the effort you're literally only months away from achieving something big!!  Now I will never say that my way is the only way, there are many roads that lead to health, fitness and wellness.  I can only speak to what I know works.  This works.  I know that if you get yourself a challenge pack (program & shakeology) and follow it (with my help) you'll succeed.  Beachbody guarantees their products for this reason.  They know they work. They back up every thing they do with science, test groups, research and good old fashioned hard work.  That's why beachbody is a part of my why.

At the top of my why's is my family, my children.  I want to be here for them.  I need to be here for them.  My daughter, Anna, is special needs.  She's going to need me to be around and healthy for her.  I'm an older mom, I can't rely on youth to get me through.  I need to protect and care for my health.

What about you? Can you name your whys?  Are you ready to commit to the decision to change your life (no going back?)  You don't have to do it my way, get there how you wish (just be sure to do it properly with good nutrition, exercise and supplements)  I will help you either way (yes I will!)  But I'd prefer you tried what I know to work, what millions know to work, what millions of dollars in science and studies have proven to work.  This company is top notch.  They don't skimp.  When they make their nutrition shake it doesn't have anything artificial in it (you won't find aspartame or sucralose here people)  You will find that they have some major ingredients that no other drink has but should.   Please go look to see what is in there and do your own research.  You'll see what I'm talking about better than me going through it one by one.

So if you're ready to make a life change and you want to do it with a proven method that keeps nutrition, wellness and fitness at the core of their products than let me know.  I have a weight loss official challenge group starting November 4th.  You can start the same day as others, talk to each other (online in our private group setting) support each other, get help from each other.  To be in this group I would need to be your coach and you would have to get a beachbody challenge pack (it's a beachbody challenge group)  The pack has a workout and your shakeology.  You would enter Beachbody's official challenge (you could win $500, $1000 or even $100,000!)  In our group we also have additional cash prizes based on participation as well.  Why not commit right now!  Let's get you started, you'll never regret it. You'll only regret if you pass this by.  So email me- beachbodycoachjane@gmail.com or go to my site to see the packs:  Beachbody Site

I hope you'll make the decision to change your life!!!  Below is a picture of me from this summer.  Like I had said above, I've been in to fitness for awhile but decided that nutrition needed a bigger part in my day. At first I had no intention of losing weight, I was happy where I was.  But then I started shakeology.  Wow, I am a different person.  This is my before and after over the past few months:

You Can Do it!!

You CAN do it!

     Is there a version of yourself that you wish you could be? A person you have always desired of being and looking like? Do you have a list so long of the things you would love to change about yourself that you could probably write a book about them? By focusing on every imperfection you will become overwhelmed and will want to give up before you even attempt to begin to change. 

     How do you begin the process of becoming a whole new you? Try picking one thing that you can conquer. Find one, yes, one thing about you that you want to change. By accomplishing one thing it proves to yourself that you are capable of reaching and achieving goals. Take one step at a time and you will get closer to the person you dream you can be. Set up your goals like steps. Each step is its own goal and every one that you conquer is one step closer to a brand new you! Start with something small. Focus on how you can change one thing and master it by putting your energy into building a habit formed to fit your lifestyle that is manageable for you.

     By setting a daily goal to attain something reasonable, each day you can say you conquered it and begin building your self confidence. Knowing that if you can accomplish one thing, then you can begin to accomplish the next goal. You are proving to yourself that you CAN make changes and you WILL accomplish what you've always wanted to obtain. Making small habits becomes a lifestyle change, not something that will last for maybe two weeks but something that is a staple in your life. Perhaps you may need to work on breaking some unhealthy habits you've formed and replace them with healthier choices.

     Remember that nobody else can make you change. It is up to you to take action and take one thing a day at a time.  If it is eating healthier that you're looking for, for example, try cutting out half of a pasta dish or a starch and add a salad. If its beginning to exercise, do not try to do a 45min cardio workout. Try starting with a 5min walk and after your body feels comfortable with that build up to a few minutes walking with a minute or two of running and back to walking etc.. This can be done outside or quite honestly while watching TV! Begin with what your body CAN do and work towards what you want your body TO do. If you want to eliminate drinking soda, try replacing a few of those drinks a week with water and work your way to eliminating it all together.

     A great way to start your day and adding an extra boost to get you through it, why not try replacing your normal (or non existent) breakfast meal with a shake by Shakeology ? It will have you feeling fantastic and motivate you to make better decisions for the rest of the day.

     Its about making healthier choices, better decisions, and accomplishing goals for yourself that you never thought you could meet. Take it slow and don't become discouraged. Just remember you CAN do it!

-Erin Elizabeth

A heavy burden - The cost of being overweight

     The cost of being obese not only affects your physical body but may also put a dent in your finances such as medical bills, hospital costs, and the use of prescription and or over the counter drugs.
     The process of becoming obese can be long. It could take months or years. At first there may not be many noticeable problems. But after you begin or have been carrying extra pounds, symptoms develop that affect your daily life.
     Every day symptoms could involve difficulty sleeping, snoring, increased sweating, being tired every day, back and joint pains, mood swings and having the inability to cope with sudden activity. With even more serious problems that harm your health, including high blood pressure and high cholesterol, both of these conditions significantly increase your risk of developing a cardiovascular disease. A stroke which can be fatal causes significant disability and coronary heart disease. It can lead to a heart attack.
    Another problem that can occur is type 2 diabetes. It is the most common form of diabetes. Insulin moves blood sugar (glucose) into cells where it is stored and used later for energy. When you have type 2 diabetes your muscle cells, liver and fat do not respond to the insulin correctly. Hyperglycemia occurs when sugar cannot enter the cells and a high level of sugar builds up in the blood. By having excess fat it makes it harder for your body to use insulin in the proper way. Symptoms can develop slowly. They can include frequent urination, increased thirst, fatigue, blurred vision, frequent infections and slow healing sores. There may also be pain or numbness in the hands and feet.
     While physical problems are difficult enough to deal with, the psychological problems can affect relationships with friends and family by having low self-esteem, emotional stress, guilt, low confidence levels, and feeling isolated by society. Depression can also become a big issue.
     You don't have to be stuck feeling unhappy with the way you are. There is hope and you have the power to change your situation. It won't happen over night, but who said losing weight is easy? Exercising for 30 minutes for at least 5 days a week will help you look and feel better. Don't overdo or strain yourself doing your exercises. This may lead to loss of motivation and discouragement. When beginning every bit of movement helps and counts. The physical activity will boost your immune system and help your mental state. It will help you avoid the bigger problems like obesity, diabetes, heart problems and cancer. Becoming healthy is not about setting huge goals for yourself, but making a daily lifestyle change that will fit within your means. It takes lots of patience with learning and finding out what works best for you and your body.
     If you're looking for support, encouragement and motivation it is available for you. Please contact Jane She is more than willing to help you in your journey.

-Erin Elizabeth

This is nuts! The benefits of nuts, herbs, and vitamins.

     There are lots of nuts, herbs, and vitamins that have so many benefits in them, but how exactly can they benefit you?

     Flax seeds are full of fiber, lignans, and omega-3s. A lignan is a phytoestrogen that is found in the hull of the flax seeds. The fiber helps regulate the bowels, but with all the fiber in these seeds it would be best to start off slow and then build up, otherwise you may experience bloating. The omega-3s in this seed contain essential fatty acids, which plays an important role in the anti-inflammatory system of our body. Flaxseed contains the highest concentration of lignans in plant foods. The lignans may reduce the risk of breast cancer in women and prostate cancer in men. It may also help prevent Type 2 diabetes and can help normalize the menstrual cycle when taken on a daily basis.

     Wheatgrass has many health and therapeutic values. It can enhance your skins beauty and slow down its aging process through a natural detoxification and cleansing. Wheatgrass has a lot of powerful antioxidants. A few of those benefits include the purifying of toxins, strengthening the body's immune system, promotes healthy gums, reduces varicose veins and improves memory. It also may promote a youthful healthy glow.

     Sacha Inchi is a nut that is a superfood. It is full of vitamin E, omega-3s, fiber and protein. It is easily broken down in the body and is easy to digest. Benefits of this super nut include easing of joint stiffness, boosting brain function, maintaining healthy glucose levels, relieving inflammation throughout the body, improving vision and eye health. Also, it can help with weight loss by increasing serotonin which keeps your appetite in check.  The omega-3s in the nut can reduce inflammation in the brain which will improve your mood and mental health.

    Quinoa (keen-wah) is often called a grain, but it is actually a seed that is rich in antioxidants and is also gluten free. It is filled with protein and contains all nine amino acids. It contains riboflavin (B2) which helps stimulate your metabolism and also reduces migraines by improving energy metabolism within the brain and muscle cells. It contains a good dose of fiber, calcium, iron, magnesium, and lysine which is essential for tissue growth and repair.

     Grape seed extract is made from ground up seeds of red wine grapes. It is beneficial for a number of cardiovascular conditions. It may reduce swelling caused by injury and can help with eye disease related to diabetes. Vitamin E is an antioxidant in grape seed, also bioflavonoids which help strengthen and protect cell membranes from damage caused by free radicals. The grape seed extract aids in regenerating damaged blood vessels and clearing harmful bacteria. Other benefits include prevention of tooth decay, aiding in poor circulation, and prevents formation of plaque in arteries. It helps to relieve constipation, prevents osteoporosis and improves mental alertness. (Check out the latest studies on how it can help you:  Grape See Extract Study

     Maca is a root that grows in the Andes Mountains in Peru. If you take too much of this it can throw your hormones out of whack. But the right amount can reap a lot of benefits. Maca is filled with B12 and protein. It provides zinc, iron, amino acids, magnesium, phosphorous and calcium. It has been found to be helpful to give the body energy, help clear up skin, alleviate fatigue, reduce stress, help with regulating a hormonal balance in the body, helps relieve menstrual symptoms, and many more awesome benefits.

     Hydrilla is an aquatic plant. It is the most concentrated source of calcium and vitamin B-12. It is full of minerals and is a complete protein. Also along with vitamin A and other B vitamins, it carries a fairly high amount of iron. Benefits include healthy skin, stronger bones, supporting the immune system and weight loss, and is a source of natural energy. As a result of B12, it may help with fatigue, anxiety, brain fog, and depression.

     Methylsulfonylmethane otherwise known as MSM, is a sulfur compound found in fruits and vegetables. It has been used in many cases as medicine and is very helpful in a lot of ways. It is used to help many chronic pains, including rheumatoid arthritis, osteoarthritis, joint inflammation, tendonitis and muscle cramps. It can improve skin health and keep it in good condition. It improves joint flexibility and produces flexible skin and muscle tissue, and helps lead to a more speedy recovery.

     If you're thinking about adding these to your diet, don't look too far, they can all be found in one thing, Shakeology. Shakeology carries all these benefits and so many more with the vitamins and herbs it's made with. Some of the vitamins that can also be found in Shakeology are Biotin, Magnesium, Vitamins A, C, D, E, K1, and Iron, just to name a few.

    If you would like to learn more about the ingredients in Shakeology, and the benefits from them head on over to Shakeology Info click on 'The Science' and scroll down to the 5 nutrient groups for more information about nuts, herbs and vitamins that they use. Just click and read away!

-Erin Elizabeth

Eat more to weigh less!!

A guest post by Erin:

     If you are trying to lose weight and become stronger, it would seem logical to cut calories and train harder, right? Well, as it turns out, that might end up causing you to gain more weight rather than losing it. Working your muscles too frequently for an extended period of time, as well as skipping days of rest, even skipping meals, may end up doing more harm then you may think.
     Pairing a low calorie diet and overworking at the gym can lead to a disaster. Diets make up around 60 percent of your results in the gym. The other 40 percent can be split between workouts and resting.
    When dropping too many calories from your diet you begin to put your body into starvation mode. When denying your body the proper amount of calories it needs, your body will end up losing strength and muscle and begin storing the fat that you are trying to get rid of. By restricting the calorie intake it will only show a quick result with serious health problems and malnutrition. It will not help you in the long run. Skipping meals slows down your metabolism and will increase your hunger.
     Any type of intense exercise regimen will require more energy and fuel (calories). When you feed your body more frequently, it will slow down the storage of fat because more fuel is readily available to burn it off. This doesn't mean eating whatever you want whenever you want. Make sure you are consuming what your body needs to function with proper portions and keeping a healthy exercise flow. It is extremely important to keep your body properly fueled before a workout. If you are not eating enough beforehand, you don't have enough calories to fuel your body. Your metabolism begins to slow down and your body takes energy from your muscles instead of the fat. Since fat's main usage is to give you energy and help maintain your body temperature, your body will end up saving any fat. As it is trying to protect you.
     Pushing your body into starvation mode slows the body's functions to conserve energy. Your heart begins to beat irregular. The heart muscles can become weak and thin and the chambers of the heart begin to decrease in size. As a result of this a heart attack may occur.
     Also, digesting may become difficult when not eating enough calories. It will begin to slow down and try to conserve energy. Its function is to break down the food so that the body can use the nutrients from the food. The stomach begins to empty itself at a slower pace and the lining of the intestinal track may shrink. A person may experience diarrhea due to the fact that the pancreas begins to produce digestive enzymes slower then before. Having diarrhea only worsens the problem because it dehydrates and depletes the body of essential vitamins and nutrients.
     You could also begin experiencing Anemia. Anemia occurs when the body does not have enough red blood cells. The red blood cells provide oxygen to body tissue. Some of Anemia's signs and symptoms may include feeling fatigued, dizzy, weak, having pale skin, irritability, shortness of breath, cognitive problems, and having headaches. These symptoms may occur because the heart has to work harder to pump more oxygen throughout the body.
     Try to avoid putting your body into harms way. Take a slower and steady route and make sure you are eating a healthy and nutritious diet along with your workouts. It will keep you healthy and stronger down the road. Anything under 1200 calories a day is considered dangerous. Every person is different, so it might be wise to visit a nutritionist to figure out exactly how many calories is right for you.
     Remember to eat a nutritious breakfast. It fuels your body, keeps you motivated and provides a foundation for your metabolism for the rest of the day. Also try eating smaller meals throughout the day instead of 3 huge meals a day. And most importantly, make sure your body stays hydrated!

Erin Elizabeth

Fuel your breakfast!!  I drink shakeology everyday, find out more here:  Shakeology
Come join my fitness group to keep you motivated!  Facebook Private Group for Fitness

Are you weight training?

Why weight training is so important - a guest post by Erin Mounts

     As you begin to age, your muscle mass starts to naturally diminish. No matter what age, weight training helps preserve and enhance your muscle mass.
It should be combined with a cardio workout but shouldn't replace it. Remember that muscle is heavier then fat, so if you begin training, the results may not show on the scale. Weight training also has a lot of good benefits.
    As you begin to gain muscle, you begin to burn calories more efficiently. Your body works harder to keep muscle over fat. And the more toned you become, the easier it will be to control your weight. Research has shown that women who weight train two to three times per week for two months will end up gaining around two pounds of muscle and will end up losing 3.5 pounds of fat. As you gain muscle, your metabolism will increase, so you will be burning more calories all day. For every pound of muscle you gain, you will be burning 35 to 50 more calories daily. How awesome is that?
    People might look at weight training as something guys do. You may think that all it does is bulk you up, but for women thats not necessarily the case. Women have 10 to 30 times less of the hormones that cause bulking up in men. Women don't typically bulk up from doing weights, but will however develop muscle tone and definition. As you begin to get stronger, you won't be so fatigued. Building muscle also helps with better balance. It also allows you to be less dependent on others and begin to be able to do the things in your daily life with much more ease, like getting groceries, doing the laundry, lifting and playing with kids.
     As for older women, its never too late. Strength improvements are possible at any age. However it would be wise to have a professional weight trainer to supervise. Regular training also helps improve attention for older adults.
    Between the ages of 20 and 30 you have established all of the bone mass you will ever have, and after menopause that bone mass begins to decrease unless you weight train. Weight training can increase spinal bone mineral density by 13 percent in six months. Without weight training your bones can become frail and begin to fracture. When putting your bones under moderate stress it responds by building density. It can also maintain or increase bone mass density and reduce the risk of osteoporosis.
     Fighting more than just fat, weight training can reduce symptoms and signs of many chronic conditions, like arthritis, back pain, heart disease, and diabetes. It will help with your cholesterol and blood pressure. By strengthening the lower back muscles it can eliminate or alleviate any pain. By training, it builds stronger connective tissue and strengthens joints. It may improve the way your body processes sugar, which could possibly reduce the risk of diabetes and can increase glucose utilization in the body by 23 percent in four months.
      Studies have found that 10 weeks of weight training reduces clinical depression symptoms more successfully than standard counseling did. It can boost your self esteem and make you feel more confident and capable.
      After training, give your muscles some time to recover. Rest for a good full day between exercising a specific muscle group. Also, be attentive and listen to your body. Mild muscle soreness is normal, but sharp pains or swollen joints may be a sign that you've overdone it.
     Keep in mind that it is good to switch up your routine and keep your body guessing. It is a good way to gain strength and decrease boredom.  

Erin Elizabeth

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Soda - To Drink or Not to Drink

This post was written by guest blogger Erin:

To drink or not to drink? That is the question.

   So you’re out on your lunch break ordering a nutritious and healthy meal, when asked a question, ‘Would you like a drink with that?’ Where’s the harm in ordering a soda? It tastes good, so it must be O.K for you to drink. Or, to cut calories just order a diet. With all the hype about how bad it is for you, eh, they are probably just myths, right? Well, maybe we should look at a few of the ingredients that are inside what you have possibly been drinking.

   In case you didn’t know, one can of soda has the equivalent of 10 tsp of sugar. The sugar increases your insulin level that can lead to high blood pressure, heart disease, kidney failure, anxiety, and weight gain.

   Caramel coloring is a man made chemical. It can cause high blood pressure. It is a result of heating sugars with acids and ammonium compounds under high temperatures. In a study of mice it was found that it might cause lung, liver, and thyroid cancer.

   High fructose corn syrup, when used in moderation can be a major cause in weight gain and obesity, heart disease, liver failure, plaque buildup, insulin resistance and possibly more.

   Phosphoric acid, you know, what gives the soda its fizz? It can interfere with the way your body uses calcium. Weakening your bones and muscles and corrodes teeth and enamel. It can make you feel weak and dizzy. Over a period of time can also cause chronic dehydration.

   Sodium benzoate and potassium benzoate are preservatives found in processed foods and beverages to protect the taste and freshness. It has the ability to kill fungi and bacteria and to prevent mold in the drink. If you have asthma, be careful because it can lead to an asthmatic attack. Too much sodium in your diet can cause hypertension or high blood pressure, which can increase your risk of kidney disease, heart disease and strokes.

   Citric acid is a natural preservative that can be found in a variety of fruits and vegetables. It is often used to add a sour taste to food and soft drinks. When too much citric acid is consumed, it can cause some problems like stomach pains or cramping, diarrhea, nausea and increased sweating.

   Artificial coloring is something to be very careful about. They are chemicals that do not come from nature. Their problems can range from causing hyperactivity in some children to allergic reactions and even can cause certain types of cancer. You will see them labeled as Red 40, Yellow 6, Green 3, Blue 1 and Blue 2.

   Caffeine is a stimulant drug. It causes you to become dehydrated and places stress on your heart, making the nervous system work harder then it needs to. Be careful, because most diet sodas have caffeine in them.

   And how about the Natural Flavors? Sounds pretty safe right? But when knowing what else is inside soda, and all of the other chemicals and coloring, how natural can natural be? Natural flavors are man-made additives. It’s purely for taste alone. But honestly, they aren’t looking for nutritional value when adding this in. It is probably a far fetch from what the actual ‘natural’ ingredient should be. Yes, natural ingredients may be natural, but what goes in to making the taste could be anywhere from dairy products to meat, from spices to plant material. Mix it all together and what do you get? Natural flavors.

   So maybe diet soda, since it has no calories, is better for you? Well, maybe think again. Studies have found that people who drink diet soda can actually start to gain weight. Don’t forget what takes sugars’ place in the diet soda, Aspartame. Aspartame is a chemical; it is used as a substitute in multiple things because it makes them have a longer taste. It also doubles under such names as ‘AminoSweet’ , ‘NutraSweet’ and ‘Equal’. But the danger comes into play when it enters into your body. There are many side effects to digesting this chemical, (around 90) and only to name a few, dizziness, headaches, depression, irritability, insomnia, shortness of breath, nausea, etc…

    A soda here and there will not kill you, but these are the side effects of having a long-term relationship with soda. So maybe the next time you’re thinking about ordering a soda, try sticking with good old H2O. If you want to spice things up a bit, how about asking for some lemon slices on the side.

- Erin Elizabeth


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