New Year, New You!

I want you to take a moment and think about what New Year Goals YOU want to achieve? Perhaps one of these questions hits home for you:

1. Do you want to get healthy? 2. Do you want to fit in your skinny jeans? 3. Do you want to look in the mirror and feel GOOD about what you see? 4. Do you want to have energy? 5. Do you want to add years onto your life ? 6. Do you want to set a good example for your children? 7. Do you want to have a more positive attitude? 8. Do you want to build relationships with others going through the same things? 9. Do you want to strength your current relationships? 10. Do you want to have more confidence? 11. Do you want to get your life on track and start a new healthy lifestyle?

If you answered yes to any of these questions, I would love to help you get on the path to acheiving your goal! I have a new Challenge group starting SOON. Please check out my Facebook page for more details, or contact me directly!!

Melissa

Getting the Most from COMBAT!

The Beachbody newsletter has some great tips for those of you that have finally received Les Mills COMBAT. This is a program that requires a serious commitment and you will want to prepare your body for the challenge. Make sure you are getting serious sleep. You will need to give your muscles plenty of recovery time, and sleep is the best way to do it!

Eat small meals more frequently. Eating on a regular schedule will help reduce your chances of overindulging and will keep your blood sugar and metabolism at a good level.

I can't wait to hear about your experience with COMBAT. Feel free to click LIKE in the right side bar and leave me a comment about your experience with the program!

The Importance of Accountability

I have just finished my second week of Insanity. This is the second time I've done the program and I'm finding it just as challenging and rewarding as the first time through! Everyday I am facing a new physical challenge, but I am persevering. One thing that is helping tremendously is accountability. I'm am working my way through this round with a couple of friends. Each morning we get together to push and encourage each other. Without them I would really be struggling to get out there each morning and get my workout done. Accountability is such a motivator. Once someone else knows and shares your plan for fitness it is hard to make excuses or back out. I want to encourage each of you to find an accountability partner. Make a commitment to one another to either work out together or check in with one another on a regular basis to see if you are making progress.  A great place to find accountability is in a Challenge group. I have new groups starting each month and would love for you to be a part of one! If you are interested, head over to my fitness page on Facebook and click LIKE! Contact me with any questions you may have!

Have a fit and healthy day,

Melissa

Staying Fit Through the Holidays

It's so important during this tempting season to continue to remind yourself of ways to stay fit and healthy. When the treats call your name from the break room, or you find yourself at yet another holiday party, remember these tips to stay on track. -Write down what you eat. You are less likely to put a third cookie in your mouth if you have to write it down and be held accountable for it.

-Eat before parties. If you know you will be heading out to a party with lots of treats, eat a healthy meal before hand so you will feel satisfied and less likely to over indulge with sweets.

-Offer to bring a healthy option. There are so many great recipes out there for healthy snacking. You don't have to bring a dessert to a party- opt instead for a healthy dip or veggies.

Most importantly this season, don't stop exercising! It's so easy to use the holidays as an excuse to take a break, but you will find that it will be so much harder to start back up if you stop. Keep pushing and don't give up this holiday season!!!

LOSE Weight in December!

The holidays present plenty of opportunities to indulge. But, you can still shed the pounds in December. All you have to do is replace one meal a day with Shakeology! You will be shocked to see that you can actually lose weight this way.

(click on the photo to order NOW!)

Shakeology is a daily nutritional shake that helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

So, don't let the holidays be an excuse! Use the month of December to "shake" away the weight!!

Inspiration to Motivate YOU!

Thanksgiving has passed. It's time to continue the work you've been doing on transforming your life- physically and mentally. To get you motivated, here are a few success stories from Beachbody Challenge winners. Let their success be an encouragement to keep going!! Simply click on the photo below to see their amazing pics and read their stories.

Black Friday Event

Rumor has it there will be a huge Black Friday Sale Event this week! I can't wait to share all the details with you! Stay tuned for more info and how to take advantage of the awesome deals!

Dieting Myths

Making the decision to become healthier is exciting but getting started can be difficult. There are so many different ways to incorporate fitness and clean eating into your life that it can be overwhelming to know where to start. Beachbody offers a host of great workouts that you can do right from your home- INSANITY, TurboFire, P90X and P90X2. They also offer great eating plans and dieting resources. One of those resources, the Beachbody Newsletter, has a great article on some of the most common dieting myths. These are the ones that stuck out to me: :

1. It's organic...it must be healthy. Organic foods are great and you should try to eat them as much as possible. But, just because it is organic doesn't mean that it is good for you. Organic simply means that it does not contain or been produced using antibiotics, growth hormones, conventional pesticides, and synthetic ingredients. But, no matter how organic a cookie is, it's still just a cookie. The calories don't magically disappear in organic foods, so be careful!

2. Order a salad if you don't know what you should eat. This myth can be a good option in many scenarios, but again you have to be careful to know what you are ordering. Salads slathered with creamy dressings and topped with bacon, eggs, candied nuts, etc are not a healthy choice. It's best to go with dressing on the side and only fresh veggie toppings.

3. Avoid snacking on fruit- it's just sugar. Yes, fruit contains sugar. But it also contains antioxidants, fiber, vitamins, and minerals. A candy bar doesn't offer any of those! So, while sugar can be an enemy to you weight loss, fruit is the perfect alternative to junk!

To see the full list of myths, head over here!

Exercise and Illness

Back in October, I got sick and was faced with the dilemma of whether or not I should continue my workout regimen. I had always heard that if the cold was in your head, continuing exercise was fine, but if it was in your chest it was best to rest. As we approach flu season, it's important to know how to handle illness and exercise. Steve Edwards wrote a great article in the most recent Beachbody newsletter that addresses this issue. In his article he gives a few pointers for what to do in regards to fitness when you come down with an illness.

Because our bodies use its recovery properties to fight illness, most of the time it is best to take a break from your fitness routine in order to allow your body to fight whatever is attacking it. Steve suggests increasing vitamin C and water intake the moment you feel like you are coming down with something. As the illness progresses, make sure to rest as much as possible-whether that is taking off work or missing out on a weekend party. It's also best during this time that you eat as cleanly as possible-no soda, sweets, or junk food. It can be better during this time to eat small meals throughout the day to ensure your body gets the nutrients it needs without burning lots of energy digesting a large meal. When the illness has run its course, ease back into exercising- don't rush. Slowly working your way back up to the level you were at before you got sick gives your body time to acclimate.

Try to remember...as hard as it might be to skip out on some workouts, it is better for you in the long run to let your body rest and recover. It might even make you stronger on the other side!

Sleep: How You Can Get Enough

The holidays are upon us, and for most people, the biggest battle to fight is going to be against the enormous temptation to overeat. But, there is another, more silent threat to your health during the holidays: sleeplessness. This foe can come in many forms...stress over shopping or looming deadlines before vacation, the kids being home during the day and wanting to stay up all night, and of course the holiday parties that end late.

So, in preparation of this sleepless season, here are some great tips to help ensure a good night's sleep. And the best thing is that these tips can and should be applied to your life year round. Sleep is such a necessary part of a healthy lifestyle!

1. Exercise. It's so tempting to skip out on workouts during the holidays. But, exercise actually helps prepare your body for a good night's sleep.

2. Keep Things Quiet. Avoid falling asleep to the news or the Late Show. If necessary, invest in a good pair of earplugs!

3. Adjust the Lighting. Using blackout curtains or wearing a sleep mask can actually help you get better sleep by supporting your natural circadian rhythms.

4. Take a Bath. The bath helps to reset your body's internal temperature, allowing a period of cool down afterwards, which is the optimal time to sleep.

5. Time Your Caffeine. Try not to drink caffeine right before bed.

6. Try a Bedtime Drink. Warm milk with a pinch of cinnamon and cardamom might just do the trick.

7. Choice a Bedtime. And, stick to it! Your body needs the consistency in order to create good sleep patterns.

8. Try Some Aromatherapy. Lavender or chamomile are great herbs that calm and soothe our nervous systems. Try some oil in a bath or a scented candle as you wind down for the night.