The truth on fitness and nutrition.........

Ready for the truth?  Health and fitness is 80% about nutrition and 20% about working out.  You can workout like a maniac and still be over weight.  Ever see people the run marathons that are overweight?  Exercise is important, and you need to fuel your body for success, but if you ignore nutrition you are wasting your time.

Here’s the good news: It isn’t rocket science and it isn’t impossible.  I know there are going to be foods that you just don’t like.  For the most part, that’s ok.  I strongly encourage you to try new foods.  Be open to new things. 

Understand that you may simply be responding to the effects of an addiction to sugar.  Our modern diet is way too high in sugar and other forms of refined carbohydrates.  Combine that with the fact that sodium is added to nearly every processed food known to man and you have a recipe for a serious addiction to unhealthy foods.  Let’s break that cycle.

Tomorrow, I'll talk to you about Whole Foods (one-ingredient foods)...

In the meantime, Workouts are going GREAT!! I'm fially seeing some definition and inches going down! SUPER stoked about what's to come!!

Push Play Today!!
~Shayna

source: thefitclubnetwork. com

Last post till Sunday evening...

Ok folks...today was Fire 30 and Stretch 10....and it ROCKED!! I've been waking up sore...but that good, "wow I worked" sore...

My Beach Body business is booming and I have TONS in progress...I'm super excited to see where things are going!!

I'm headed to girls weekend...a MUCH needed break! Hope everyone has a safe and fun weekend! Do something active...and check into shakeology....it acts like a salad and tastes like a chocolate shake :D

http://myshakeology.com/esuite/home/shayna214


God Bless,
Shayna

DOMS

DOMS (delayed onset muscle soreness) have set in!! OWIE!!! But I pushed through with Burn Circuit 3....it felt GREAT!! I am getting stronger in so many areas....even upped some weights! Mentally, I'm in it to win it and excited to see where the summer will take me!

What did YOU do to better yourself today? What are your strugles?

Flip that switch, make it happen...you are SO worth it!!

I'm excited about Team Beach Body...and the products they have available...I LOVE helping people reach their fitness goals and discussing ways they can improve their situations. It motivates ME to motivate YOU....let's do this together!!

~Shayna

Not Gonna Lie - That's Gonna Kill Ya

Famous words of Chalene!! WOW!!

So today was Burn Intervals, AB Burner, HIIT 15 and Stretch 10....WOWIE!!! Felt GREAT to get it done!! I'm feeling SO much stronger...and I have TONS more energy!! Finally feeling back on track...and excited to see where my hard work can take me!! I haven't gotten on a scale...I'll check measurements and weight once a month...

Eating was right on par today...lots of protein...fruit, vegi's...and SHAKEOLOGY!!! Yum!!

Speaking of which...I'm off to dry off this sweat and sip some shakeology! Good night!

<3 Shayna

I did WHAT??

 I just completed, Burn 1, Fire 30 AND Stretch 10!!!!!!! I decided I needed MORE...so I added Turbo Fire (http://beachbodycoach.com/esuite/home/shayna214?bctid=82703972001) to my current schedule (Chalean Extreme)....OMG!! It felt AMAZING!! I may not have followed the steps perfectly, but I FINISHED it!! I KEPT MOVING!!! That's what it's all about...every calorie counts!!

I'm on FIYAH!!!!

What did YOU do to get fit today??

~Shayna

The start of week 3

Still on track!! Started my day off right with Burn Circuit 1.....later, I plan to do some abs, and I may throw in a Turbo Fire!!

Check this song:

http://www.youtube.com/watch?v=E2VZ6jYFSGU

This song is in Turbo Fire - HIIT 20!! Freaking LOVE Chalean for using FUN music to keep me motivated!!

Have a GREAT day!! It's supposed to be 70 degrees...I'm off to enjoy it!

~Shayna

Shakeology Ingredient

Spotlight on Shakeology ingredient: Oak Grass. This savior of a supplement helps to reduce nervous exhaustion, insomnia and weakness of nerves. It's useful to relieve water retention that may cause bloating and is also rich in protein, vitamins and all essential amino acids. Its the best friend you didn't know you had!

http://myshakeology.com/esuite/home/shayna214

TURBO FIRE

Turbo Fire

http://beachbodycoach.com/esuite/home/shayna214?bctid=82703972001

SO many of my friends are getting hooked on this...I have it at home.....and I'm thinking ny body needs to be HIIT today...(High Intensity Interval Training).....so THAT'LL be my cardio instead of Burn it Off....followed by "Recharge"...I need some stretching :)



Then it's time to spring clean this house!! That should keep the calories burning :D

Have an awesome day and do something for YOU....do something for your health!

Finishing up week 2 of ChaLEAN Extreme

Sipping shakeology and soaking in how hard I just worked....that workout felt AMAZING!!!

You know what I love most? When I absolutely DO NOT want to workout....but then I do...that feeling of accomplishment is almost better than when I WANTED to workout.....Yes, I'm proud of myself for pushing through!

Tomorrow is a bunch of cardio and some much needed yoga!! I can't WaIt!!! What are you doing tomorrow to better your fitness / health?

Join me! I'll be working out in WOWY (work out with you) at http://beachbodycoach.com/esuite/home/shayna214 for a chance to win cash and other prizes....JUST FOR WORKING OUT!! Hope to see you there!

Take care
~Shayna

Burn 3

I'm a day behind again...but tomorrow is a "Rest" day, and I'll be all caught up :D Can't wait for Burn 3 today! I LOVE lifting weights!! I'll be working out in WOWY for a chance to win cash and other prizes just for working out!! Gotta love that!

How often should you work out? It's one of the most FAQ from Chalene Johnson. Her answer...Only on the days that you want to be productive, feel great and improve your health! Which I hope is everyday. When you look at exercise, not as a chore, but as a gift that makes you happy, healthy and productive --- everything changes! Perspective rocks!

Have a wonderfully blessed day and do something productive!!

~Shayna

Pay attention and listen to your body. Be patient with yourself, be consistent, and results will come.

Burn Intervals & Ab Burner

OWIE!!! I freakin LOVE Burn Intervals....Heart rate up....then down...up...then down...for 45 min!! WHEW!!! I had to take a couple of breaks...but not for more than a rep or two...felt GREAT to complete it!! I always hate abs, but hey....they gotta get done...right??

Breakfast was some egg whites, pico de gallo, and pepper....scrambled together
Snack: Apple
Lunch: Pulled Pork BBQ
Dinner: Shakeology

AND 108oz of water!! I should have had another snack after lunch, but work was busy...and the water kept me feeling full. It was supposed to be my final day on my 3-day shakeology cleanse, but my Sgt. wanted to take me to this new bbq joint.....like I was gonna say no :)

Hope you had a GREAT workout too!! Thanks for reading :D

~Shayna

For more information on Shakeology (the healthiest meal of the day), visit:

http://myshakeology.com/esuite/home/shayna214

Join me

The Biggest Loser Club.......$5 per week. Weight Watchers Online......$4.25 per week. Team Beachbody Club.........$2.99 per week . All 3 offer customizable menu planners, recipes, and message boards. Only one gives you a coach that takes a personal interest in your success, and a 10% discount on all your purchases (including Shakeology!). I'm all about value, and this one is a no-brainer! To join:

http://beachbodycoach.com/shayna214

WATER

A few good reasons to drink more water:

http://www.webmd.com/diet/healthy-water-9/slideshow-water-health

Burn Circuit 2 - ChaLEAN Extreme: Day 10

YAY!! I've made it over a week! Today was Burn Circuit 2...and it was KILLER...no joke! I felt like quitting...but I pushed through. I had to imagine my goals and where I want to be...then it was easy to press on!

I'm on day 2 of my shakeology cleanse....just drinking shakeology and eating fruit.....yesterday, I added egg whites with pico de gallo for dinner. One more day to go!

TIP: to trim belly fat do more planks. Engage abs and hold for 30- 60 sec- do 10 reps :) burn baby burn....for more advanced, alternate bringing right knee to right elbow / then left knee to left elbow while still in a plank position :) I'm off to push play! Enjoy your workout!

Decide. Commit. Succeed.

~Shayna

Spotlight on Shakeology Ingredient

Camu-Camu-packed with powerful phytochemicals & amino acids. Most important fact: camu camu berries have more vitamin C than any other known fruit in the world. Found to be very effective when used to treat asthma, colds, cataracts, depression, edema, gingivitis, glaucoma, hepatitis, infertility, migraine, osteoarthritis, Parkinson's disease, etc. It also has antiviral properties.

http://beachbodycoach.com/esuite/home/shayna214?bctid=35137119001

New Ingredient!!

http://www.youtube.com/user/Shakeology?feature=mhum

Spotlight on Shakeology ingredient:

Astragalus powder root! This ingredient is sure to come in handy over the holiday flu season because its an adaptogen that strengthens the immune system increasing both energy levels and vitality. Used in China for 1000s of years, this powder helps prevent colds, upper respiratory infections and helps to lower blood sugar + blood pressure!

Weight lifting does so much more than build pecs and biceps. It causes the body to burn calories all day long and even while you sleep. It protects joints from wear and tear. Bones become denser and less prone to injury. Strength training reduces body fat, arthritic pain, and muscle loss as we age. It increases metabolism and lowers the risk of diabetes because it improves insulin sensitivity.

Shakeology 3-Day Cleanse

Recently, many people have been seeing excellent results with the  Shakeology Cleanse. In this short article I'll discuss the popular “Shakeology fast” in detail and explain exactly how you can do it as well.

Shakeology is a complete meal replacement shake that was designed to be used once a day. For the Beachbody Shakeology cleanse however, it will be taken once a day for 3 days.
The goal with Shakeology cleansing is to flush all of the junk from your system and regulate hydration levels. While this cleanse definitely restricts you when it comes to calories, you shouldn’t experience any negative side effects as you’ll be getting all the right nutrients in those calories. A person eating an average American diet would have to eat twice as many calories to consume the nutrients you’ll receive while on the Shakeology detox program. It’s the perfect program for anyone who wants a 3 day jump start to looking and feeling better.

How to Do the 3 Day Shakeology Cleanse: Directions

1. Drink 3 Shakeology shakes a day (mix with water only)
2. Have a salad in the evening for dinner with 4 ounces of protein, 2 tablespoons of olive oil and vinegar dressing, and 1 tablespoon of flax seed, chia seeds, or hemp seed
3. Drink plenty of water. Coffee, tea, and herbal teas are okay, as long as no sugar or cream is added.

Don't have Shakeology? Order from me here: http://beachbodycoach.com/shayna214 .....just click "shop"

~Shayna

Why I LOVE shakeology and why I workout...a bit of a testimonial...

Yes, I am still on track with workouts (sorry I haven't posted in a couple of days)...today is a "Rest Day" but I plan on getting on the elliptical for 45 min....but I don't want to talk about specific workouts today...

Today, I want to share with you why I drink Shakeology and why I workout. I want to share what it's done for me and give you a peak as to why I'm so passionate about it. http://myshakeology.com/esuite/home/shayna214

In Augusst 2003, I was diagonsed with cervical cancer. I was set to start the police academy in September 2003. I was told my by doctor that the best course was a hysterectomy....I was 23. I sought out three other doctors, and found one that said we could try a procedure called a LEEP...where they remove a part of the cervix to try to remove the abnormal cells. I chose this option...knowing it wasn't 100%...but staying positive that it could potentially take care of the problem.

I had surgery at the beginning of September 2003, and started the police academy 2 days later...probably not the BEST idea, but I managed through.

I was then scheduled for testing every 3 months after that. My doctor said that once I recieved 3 normal tests in a row, I could come every 6 months....and once I had 3 more normal tests in a row, I could go back to once a year.

That was in 2003. I still go every 3 months....They have yet to be "normal" (though there has been no change for the worse either, which is still good).

My test in May 2010 showed no change.....then I found Shakeology....what an amazing product.....I began drinking it every day as a meal replacement with some fruit. I also began working out.

In August 2010, I had my FIRST normal test in SEVEN YEARS!!!!! I saved the paper my doctor mailed to me and I keep it in my Bible. Can you even IMAGINE my astonishment??!!! I was like..."did they test the right area??"..."are they SURE this is MY test results??"....

I have to give credit to God first, then diet/exercise...and shakeology...with cancer-fighting ingredients like flax seed and green tea....

My next test is scheduled for the begininning of March - my doctor's office had to move my appointment back due to the massive amounts of snow we had....so they had to reschedule a lot....I'm confident it will show that I am still "normal"....because I believe that God has healed me...and that He sent me a product called shakeology as my tool...

That is true love.....of a Heavenly Father to his daughter...

‎1 Corinthians 13 (CEV); 1 John 3:11-24; John 3:1-21 (NCV) ♥ Enjoy true love today ♥

Happy Valentines Day to you and your family. May you have a blessed day...

~Shayna

Burn Circuit 3 and Ab Burner

So I'm a bit behind on workouts...I wasn't feeling too hot yesterday, so I didn't workout. I'd rather be able to give 100% than just say "I got through it"....SO I made it up..

Today was Burn Circuit 3 and Ab Burner... It felt like a rest day compared to Burn Intervals!! Then I got to the 2nd calf raise portion...OWIE!! I was feeling the burn!! I then completed Ab Burner and was surprised that I could go "advanced" on some of it!!

Tomorrow is a scheduled "Rest Day"....BUT I'm behind...so I'll do Burn It Off and Recharge...then back on normal schedule on Sunday...

Tonight is a fund-raiser for Special Olympics....a drag show of sorts with friends...it'll be awesome to be out with a great group of friends!

Thanks for reading! Feel free to leave comments/questions/gripes/criticisms/complaints :D

PUSH PLAY!!

~Shayna

Day 4 - Burn Intervals and Ab Burner

Ok, so today's eating was NOT on par...it was 9 degrees outside.....with several calls pending at work, I ended up standing outside for an hour and a half...

My eating was GREAT until then.....breakfast at 5am, snack at 7am, snack at 9am.....standing outside till 1130am....then PIZZA...

That's right...I botched it!!

I had 3 slices of vegi pizza on thin crust....so I'm not kicking myself too bad...I just checked my calories after that and had fruit and shakeology.

My point here is that we all make mistakes and we just have to push on...life's too short to dwell on short-comings....

So let's talk about working out..

I got home later than normal from work....ran a few errands...and got home at 8pm....sigh...TIRED...but I did do Burn Intervals...and hated every second...but remembered that I LOVE that post-workout feeling...I suffered through it...that workout is HARD....it's no joke!! I pushed myself...and at the end, was glad I did it.

I did not do Ab Burner....I'll have to throw it in tomorrow...I was too tired after my day to think about laying on a floor and doing anything but sleeping :D

So I'm off work tomorrow...no excuses! Back on track and time to push hard!


Goodnight!!
~Shayna <3

What are doctors saying about shakeology??

Watch this video to see what doctors say about the healthiest meal of the day!!

http://beachbodycoach.com/esuite/home/shayna214?bctid=82906800001

Day 2 - Burn Circuit 2

Sorry this is a day late, but my internet was down last night. I called it in, but had to go to bed before it was back up and running...

So the last time I worked out was Sunday (and here it was Tuesday)....On MONDAY...I tried to set up my treadmill...though Tuesday was a "rest day"....I really don't have room for my treadmill, and it's totally in the way.....BUT it needs to be useable...SO me...in my gracefulness...managed to sprain an ankle AND pull a hammy.....so Tuesday ended in me sitting on my bum on my couch....looking at my treadmill....sigh....but I pushed on..

Yesterday was Burn Circuit 2...and Chalean KILLED me! I mean I was SPENT when I was finished....it hurt SO good!! I spent Tuesday and Wednesday up until BC2 SORE from Sunday's workout...I mean my legs felt like jello going up and down stairs/hills/etc....but I know I'm making progress!!

My eating is right on par....the small meals every 2 hours is REALLY working well...I never feel hungry, and I have so much more energy!! I'm loving my shakeology as a post-workout drink! If you want to know where the ingredients from shakeology come from, click here: http://beachbodycoach.com/esuite/home/shayna214?bctid=637719395001

I'll update later tonight after today's workout! Thanks for reading! Take care!

~Shayna

Rest Day.....

So today is a rest day, but my friend Jill asked for some help on meals/shakes/snacks/etc.....here was my response:

Ok, for shakes, I LOVE Shakeology.... It's SO many foods in one...some people use it as a meal replacement...I use it as a recovery drink after working out. Check the link below for more info on it.....I'm not gonna lie, it tastes kinda like dirt at first because of all the natural ingredients, but after a week or so, I LOVE it.....it has tons of vitamins, gives great energy, maintains weight...the list goes on..

Here's a link for more Shakeology info: http://myshakeology.com/esuite/home/shayna214

I also drink Beach Body chocolate Whey Protein...AND I drink the P90X results/recovery formula (it tastes like orange juilus)...

I admit, I'm big on Beach Body products and here's why: They mostly all natural products, and cut out all the filler chemicals. It has less fat and more things your body can use for good fuel.

For snacks, I cut up an apple and put it in a baggie....I LOVE lara bars (wal-mart)....they are small, have about 220 calories, BUT they have all natural ingredients...I like looking at the package and seeing 4-6 ingredients I can pronounce and know what they are!! They keep me full and taste fairly decent considering it's a protein bar. lol.

So here's an example of what I ate today:

Breakfast: 1 cup egg whites with pico de gallo and pepper
Snack: 1 apple
Snack: Lara Bar
Lunch: 1 cup oatmeal cooked
Snack: almonds
Snack: Results/Recovery formula
Dinner: Shakeology

I will probably have another small snack soon so it can settle before bed. I'm eating every 2 hours, but small meals.....I'm only at about 1,100 calories so far...so one more snake should do it...

I try to keep this rule in mind: Eat breakfast like a King, Lunch like a pauper, and Dinner like I'm poor....then my body has all day to burn the biggest meal of my day....the snacks keep my metabolism burning ALL day...

Hope this helps. I know it seems I drink a lot of my meals, but that's what works for me. It's hard for me to cook for just one person....and I like things that are quick and I can keep without a fridge (since I work out of a patrol car for 10 hours a day)....

Let me know if I can answer any questions or help in any way.

Check out my Beach Body site where you can shop for some of the things I mentioned: http://beachbodycoach.com/esuite/home/shayna214

Time to whip this body back into shape!! Good luck to you!!

~Shayna


OH, and I forgot to mention....my body is SORE today...in SUCH a great way!! Can't wait for tomorrow...Burn Circuit 2!!

Burn Circuit 1 Completed

Wow, so after 2 months off from working out, I just completed ChaLEAN Extreme Burn Circuit 1....and I am SPENT!!! In a good way, of course! My muscles are shaky (it's even hard to type right now) and I am sweaty! I forgot how much I LOVE that post-workout feeling!!

Tomorrow is a "Rest Day".....I may still get on the elliptical, walk on the treadmill, or maybe some yoga...

My eating has been good today...small meals every 2 hours...I LOVE Beach Body's P90X Results and Recovery formula!! Tastes like orange juilius!!

Ok peeps, I'm outta here...suppose I **SHOULD** check on the Super Bowl score...haha.

Have A Blessed Day!!

~Shayna

http://beachbodycoach.com/esuite/home/shayna214


Ok....I worked out at 1:30pm and at 6pm I botched it with a massive amount of chocolate....so that'll be this week's cheat meal.....back on track tomorrow......BLAH

ChaLEAN Extreme Day 1

Ok, here goes nothing. I am beginning ChaLEAN Extreme TODAY! Time to get motivated!! This winter has taken it's toll on my body and state of mind....time to commit! You can order ChaLEAN Extreme at:

http://beachbodycoach.com/esuite/home/shayna214

I'm here for YOU....let me know your thoughts, questions, sucess stories....ANYTHING you want to share!

I will be using these Beach Body supplements (which you can purchase at the above link):

Shakeology
P90X Results/Recovery Formula
ActiVit vitamins
Slimming Formula
Whey Protein Powder
Performance Formula

You do not need to use all the same supplements that I am using, but be sure to eat 5-7 small meals a day. You should be eating every 2-3 hours to keep that metabolism burning. I am personally going to cut out all red meats. I will get my protein from shakes and lean meats such as fish and chicken.

I will allow myself one cheat meal per week......MEAL....not day!!!! I will still keep things in moderation for that meal, but will allow myself to indulge some :)

Decide. Commit. Succeed.

LET'S DO THIS!!!

~Shayna

Check out this video about the ChaLEAN Extreme program:
http://beachbodycoach.com/esuite/home/shayna214?bctid=25219364001