YOU GAIN STRENGTH OVER COMING OBSTACLES

Sooner or later you'll encounter a crisis in your life, and how you meet it will determine your future happiness and success.

Since the beginning of time, everyone has been called upon to meet such a crisis.  Close scrutiny will show you that most "crisis situations" are opportunities to either advance or stay where you are.

Indeed, most changes in your life will be due to either "inspiration" or "desperation."

Personal growth is the process of responding positively to change. Whatever comes your way, give it meaning
and transform it into something of value.

A precious stone cannot be polished without friction, nor humanity perfected without trials.

Only room for FIVE people!!!!

Holidays are coming up! That means family gatherings, holiday parties, etc... Do you want to be in the BEST shape of your life? I am looking for 5 Non-Beachbody Coaches to be apart of my exclusive Beachbody Challenge test group starting NOV 1st. I only have room for FIVE....any peeps after that 5 will be on the wait list for the next month :) I'm looking for dedicated people that want to lose 15 pounds in 30 days. There are a few requirements to participate - Message me for more details! shaynacrossfitness@hotmail.com

My friend, Rafael J. Felipe, shares his mom's sucess with shakeology!!

Without her even knowing, my mom expressed to me the compliments she was receiving ever since she started on Shakeology.

To start things off, let's start with my moms medical condition prior to Shakeology. My mom is type 1 diabetes and anemic. She was placed on Thyroid medication to help her lose weight. Her insulin was prescribed to ...help control her sugar levels. My mom is medically disabled and has had to use wheel chairs and a cane to assist in getting around. She also has to sleep with a sleep apnea machine to help her breathe at night.

After hearing and seeing what Shakeology has done to me, my mom decided to give it a try. After having to spend hundreds of dollars on shakes and ensure from her doctors office, she figured why not do Shakeology.

So 2 months have gone by and my mom opened her third bag. She went to the local grocery store Publix where like always the cashiers are so friendly and always remember their customers. My mom walks in and the cashier yells " OMG SYLVIA, You've lost so much weight and your walking WITHOUT A CANE!! What are you doing?"

That excitement brought my mom to say SHAKEOLOGY! my son got me on it and it's help me so much she said.

My mom got the ladies email And called me about the news. Next my mom went to her doctors office. All the nurses, techs, and receptionist were shocked too. She went the other day after having a physical done.

Her doctor walked in with a confused look on her face. Looking at the chart then at my mom, the doctor couldn't understand the rapid change. First thing out the doctors mouth was, "Sylvia, what are you doing Different?" my mon said "Shakeology why?" the doctor replied, "Well don't ever stop it"

The doctor then explained to my mom that she no longer needed her insulin, her levels where normal. Next the doctor lowered her triglyceride medication. Next the doctor was happy to tell her that she was now no longer anemic. Within 2 months my mom lost 32 pounds, that's an average of 16 pounds a month. Mind you my mother is disable so she CAN NOT EXERCISE. This has all taken place simply by drinking Shakeology. Also with the weight loss, my mom hasn't needed to Use her cane to walk or sleep apnea machine when sleeping.

This is true testimonial that Shakeology is the healthiest meal of the day.

 

http://beachbodycoach.com/shayna214

Are you sprinkling Cinnamon on your food or in your drinks??

You should be!!

What are the Benefits of Cinnamon?

Cinnamon has extremely high anti-oxidant activity, and the oil of cinnamon has strong anti-bacterial and anti-fungal properties. Cinnamon is also a great source of manganese, fiber, iron, and calcium. As a result, it has been used as an effective home remedy for:

•Reducing blood sugar levels and treating Type 2 Diabetes.
•Lowering cholesterol.
•Aiding digestion.
•Treating diarrhea.
•Curing the common cold.
•Reducing arthritis pain.
•Boosting memory and cognitive function.
•Treating toothaches.
•Eliminating bad breath.
•Curing headaches and migraine pain

Want to burn more fat? Then do this....

SLEEP...

One of my favorite things to do, but also one of the things I really
have to work on....getting my 8 hours in and getting to bed on time..
I would have to say this one simple thing is MY biggest challenge.
Most of my days start with a 5:30am wake up call. If I stay up past 10pm, my entire next day suffers. My workouts suffer, I crave sweets and caffeine to stay "on" all day.

Does this sound like you?

If so, this is what we all need to do...

*Optimal sleep times are between 10:00PM -6:00AM or 10:30PM-6:30AM. 8
hours...
*Why these times?  Your body works on a hormonal clock (circadian
rhythm). Around 10:30 at night your body releases melatonin your,
hormone of darkness,(called this since it is only released in the
dark) to help you relax and fall asleep.
*The hormone  melatonin also acts as an antioxidant in your body to
help heal you and fight off disease.

In addition around 12-3am your body releases Growth hormone( your
anti-aging hormone) to help build lean muscle mass, burn FAT, and
promote healing of the skin, joints, organs etc.

Here are a list of things that will disrupt your sleep.
1. Watching late night TV or computer work
2. Caffeine
3. Alcohol
4. Lights( your room should be as dark as possible, any light can
disrupt melatonin release)
5. Sugar and late night eating
6. late night exercise
7. noise
8. travel

I know many of you will say, "I am a night person, its just too
hard for me to go to bed early."  It is only too hard because you
choose to stay up late...watching TV, movies, ...go to bed and here is
why..

Numerous studies show that when we stay up late, sleep with lights or
TV on, get too little sleep or have restless sleep we are far more
likely to GAIN weight. 

Why?
1. When we are tired we crave sugars and caffeine to try and wake up
up and give that jolt we think we need.  Thus we throw our hormones out
of whack and increase fat in our body
2. Our growth hormone becomes suppressed, thus its fat metabolizing
effects decrease
3. Melatonin is suppressed, our body does not heal properly thus we
can become sluggish and weak.
4. Our workouts suffer
5. Our minds are slower and we get less done so we stay up late again
to finish our job.

Most of know when we are not getting enough sleep. We wake up tired
and irritable, drink too much coffee the next day, usually eat more
carbs to stay awake, skip our workouts since we are so tired and feel
"off" all day..

This is one of the easiest things to do for most people...GO TO SLEEP
at a normal hour.  Your mother was right when she said you need your
beauty sleep...

If you need help going to sleep, try these:
1. Warm bath
2. Chamomile Decaf tea
3. Lavender oils
4. Melatonin
5. Use white noise or a sound machine
6. Turn the room temp down, ideal temperature should be 68 degrees
7. Read, turn off TV, computer, I pad
8. So light stretching, meditate or yoga before bed
9. Remove electrical devices from bed area: phones, clocks, computers
10. Check your bed, you spend 30% of your life on a bed, get a good one.

Be conscious of your sleep patterns this weekend and note how you feel
if you stay up to late or get restless sleep.  Make a conscious effort
to try and improve, it is the easiest thing you can do to stay healthy,
fit and lean!

Youtube!!

Subscribe to my youtube channel! shaynacrossfitness

http://www.youtube.com/watch?v=6qxTw76pL3w

Drinking Soda...

When somebody drinks a Coke watch what happens…

•In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.

•20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)

•40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.

•45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

•60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

•60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.

•60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

So there you have it, an avalanche of destruction in a single can. Imagine drinking this day after day, week after week. Stick to water, real juice from fresh squeezed fruit, and tea without sweetener.

Are you as shocked as I was?????