Category : Weight Loss

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5 Day Plank Challenge

The Plank is one of the best exercises because it works multiple muscle groups at one time; abs, core, upper body, back, lower body. Give this 5-Day plank challenge a try and let me know how you do!

Day 1: The Plank
Hold a plank for 30 seconds – 2 mins, based on your fitness level. Pick your level from the picture. * If you are just starting, you can hold 10 secs, take a break, hold 10 more, take a break, etc .. but get at least 30 seconds.

Form:

  • make sure wrist are under elbows & elbows under shoulders
  • butt stays low and tight (not high in the air)
  • stomach is tight, belly button pulled in
  • breath while you hold the position!!

Day 2: Side Plank
Tighten your core and abs. *Knee on the ground is modified

Options:
(A) Hold each side for 30-60 seconds (or longer)
(B) Reach under your body and then straight up. Keep hips stacked and abs tight. Don’t move the hips.

Day 3: Plank with Knee Tuck
Work your shoulders, core and abs.
*use a towel if on wood floor | *modified version, alternate one knee

Both- keep butt low, abs engaged and contracted, wrist under shoulders. *30-60 seconds

Day 4: Up / Down Plank
Abs, core and shoulders will engage and strengthen. | * Top is modified.

* Do 10 on each side, or 30 seconds, and then switch sides. Rest and repeat.
* Keep abs tight and engaged, hips square and control the movement

Day 5: Plank Combo
Total body workout. Here is your combo challenge. Begin with the plank and do each exercise 30-60 seconds, and rest 10-20 seconds between each exercise.

Go through 2x. Make sure you get both sides (right first time, left 2nd time).
Modify if needed. Keep core tight and abs engaged.


I run free 5 Day challenges, send free meal plans and more for my Beachbody clients and customers. I notify them by email so please sign up for your free account so you don’t miss the notifications.

24 Healthy Snack Ideas

There might not be a perfect snack but these are some healthier options …

  • Healthy Snacks: Something Sweet

Fat-Free Sugar-Free Instant Pudding (made with nonfat or 1% milk), various brands, 1.4-ounce box makes 2 cups. Per 1/2-cup serving made with nonfat milk: 80 calories, 0 g fat, 0 g saturated fat, 6 g protein, less than 1 g fiber, 7 g sugar (from the natural sugar in milk).

Fiber One Bars (variousflavors, such as Blueberry), 6 pastries per box. Each pastry has 190 calories, 4 g fat, 1 g saturated fat, 4 g protein, 5 g fiber, 15 g sugar

Nabisco 100% Whole Grain Fig Newtons, 1 pound bag. Fig Newtons have gone whole grain! Two cookies have 110 calories, 2 g fat, 0 g saturated fat, 1 g protein, 2 g fiber, 12 g sugar (some of which comes from the figs).

South Beach Living Fiber Fit Double Chocolate Chunk Cookies, 6 individual packs per 5.1 ounce box. Among the ingredients in South Beach cookie packs are whole-grain wheat flour, high-oleic canola oil, and oat fiber. The sweeteners include sugar, maltitol (a sugar alcohol), sucralose (Splenda) and acesulfame potassium. Each pack of the double chocolate chunk variety has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

South Beach Living Fiber Fit Oatmeal Chocolate Chunk Cookies, 6 packs per 5.1 ounce box. Each pack has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).

  • Healthy Snacks: Frozen Treats

For a frozen dessert to be satisfying, it needs to have some protein and fiber along with the carbohydrate calories. These two choices have a few grams each of protein and fiber.

Healthy Choice Fudge Bars, 6 bars per box. Per bar: 80 calories, 1.5 g fat, 1 g saturated fat, 3 g protein, 4 g fiber, 4 g sugars, 3 g sugar alcohols.

Skinny Cow Chocolate Truffle Bars, 6 bars per box. Per bar: 100 calories, 2.5 g fat, 1.5 g saturated fat, 3 g protein, 3 g fiber, 12 g sugars, 0 g sugar alcohols.

Healthy Snacks: Something Crunchy

Nabisco Reduced Fat Triscuit Crackers, 8.5-ounce box. Per 7 crackers (1 ounce): 120 calories, 3 g fat, 0.5 g saturated fat, 3 g protein, 3 g fiber, 160 mg sodium.

Planters Nut*rition Heart Healthy Mix, 9.75-ounce can. These contribute smart fat: 8 grams of monounsaturated fat and 5 grams polyunsaturated fat. Per ounce: 170 calories, 16 g fat, 1.5 g saturated fat, 6 g protein, 3 g fiber, 45 mg sodium.

Orville Redenbacher’s Smart Pop, 3 bags per box. Per 3 tablespoons unpopped: 120 calories, 2 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 240 mg sodium.

Smart Balance Light Butter Popcorn (no Diacetyl added), 3 bags per box. Per 2 tablespoons unpopped: 120 calories, 4.5 g fat, 1.5 g saturated fat, 3 g protein, 4 g fiber, 290 mg sodium.

Bumble Bee Fat Free Tuna Salad Kit (with low-fat wheat crackers). Per kit: 150 calories, 1.5 g fat, 0.5 g saturated fat, 9 g protein, less than 1 g fiber, 580 mg sodium.

  • Healthy Snacks: Something Hot

Healthy Choice Fresh Mixers, Rotini & Zesty Marinara Sauce, 6.95-ounce microwavable container. The sauce is made with some dynamite ingredients, like tomato puree, crushed tomatoes and tomato paste, fire-roasted onions, burgundy wine reduction, and extra virgin olive oil. 300 calories, 3.5 g fat, 1 g saturated fat, 10 g protein, 7 g fiber, 600 mg sodium.

Safeway Eating Right, Whole Wheat Ravioli with Cheese, 2 servings per 15-ounce microwavable cup. Per 1-cup serving: 160 calories, 2.5 g fat, 1.5 g saturated fat, 6 g protein, 4 g fiber, 520 mg sodium.

If you’ve got access to a toaster oven, these two frozen treats are sure to satisfy:

Ore Ida Bagel Bites 3-Cheese, 9 bagel bites per small box. Per 4 bagel bites: 210 calories, 6 g fat, 3 g saturated fat, 9 g protein, 2 g fiber, 400 mg sodium.

Lean Pockets made with Whole Grain Turkey, Broccoli & Cheese, 2 pockets. Per pocket: 260 calories, 7 g fat, 3.5 g saturated fat, 10 g protein, 4 g fiber, 390 mg sodium.

Quaker Instant Oatmeal Weight Control Cinnamon, 8 packets per box
($2.50 to $4.89). Per packet: 160 calories, 3 g fat, 0.5 g saturated fat, 7 g protein, 6 g fiber, 270 mg sodium.

A cup of lower-fat, higher-fiber soup also makes a good healthy snack, whether it comes in a microwavable cup or in a can.

Healthy Choice Minestrone Soup Cup, 14 ounces. Per 1-cup serving: 130 calories, 1 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 400 mg sodium.

Healthy Choice Country Vegetable Soup Cup, 14 ounces. Per 1-cup serving: 100 calories, 0.5 g fat, 0 g saturated fat, 4 g protein, 5 g fiber, 480 mg sodium.

Healthy Choice Chicken Tortilla Soup Cup, 14 ounces. Per 1-cup serving: 160 calories, 1.5 g fat, 0 g saturated fat, 10 g protein, 6 g fiber, 470 mg sodium.

Campbell’s Chunky Healthy Request Vegetable Soup, 18.8-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 480 mg sodium.

Campbell’s Select Harvest Light Vegetable with Pasta Soup, 18.6-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0 g saturated fat, 6 g protein, 8 g fiber, 960 sodium.

Amy’s Organic Soups Lentil Soup, 18-ounce can (2 cups). Per cup: 150 calories, 4.5 g fat, 0.5 g saturated fat, 8 g protein, 9 g fiber, 590 mg sodium.

Amy’s Organic Soups Lowfat Black Bean Vegetable Soup, 18-ounce can (2 cups). Per cup: 130 calories, 1.5 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 430 mg sodium.

found on webmd.com | Elaine Magee, MPH, RD, is the “Recipe Doctor” for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health.

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How to Use Shakeology in Your Daily Life

1. As a supplement meal: One of the best and most popular ways to use Shakeology is to prepare it as a healthy shake for breakfast, lunch or dinner. Shakeology formulas vary from 140-170 calories depending on the formula. Adding extra calorie dense ingredients like fruit, nut-butters, or milk gets you to a healthy caloric content that is both highly satisfying and nutritious.

2. Snack: Shakeology is an incredibly nutrient-rich snack, perfect for someone that’s doing an intense workout program like P90X. Since Shakeology doesn’t have much fat, its nutrients are put to use very quickly by your body. This makes it an ideal pick-me-up snack when you’re on the go. You can either make yourself a ½ scoop serving of Shakeology or a full scoop if you’re really famished. The key to losing weight is to eat small meals throughout the day, so if you feel like you’re getting hungry Shakeology is a good, convenient option; a Shakeology snack will keep your metabolism revved and your body burning fat.

3. Pre-Workout Supplement: If you’re doing an intense workout program, a good way to use Shakeology is as a pre-workout snack, taken about 1 hour prior to your warm-up. Your workout will help you get the most out of Shakeology, and Shakeology will help you during the latter part of your workout, especially if your glycogen stores have been slightly depleted.

4. Post-Workout Supplement: When it comes to a serious workout, one of the many reasons trainers like P90X’s Tony Horton and RevAbs’ Brett Hoebel recommend drinking Shakeology post-workout is because your body is in a state of depletion. Here are several reasons why Shakeology is a good post-workout supplement:

  • Calories: Many people make the mistake of eating too many calories afterward. The general range is 100 to 250 calories, post-workout. At 140 to 170 calories, Shakeology fills this requirement perfectly.
  • Protein: Protein is critical after a tough workout because it works to repair your muscles. With 15 to 18 grams of quality protein in each serving, Shakeology works great as a muscle building tool.
  • Replenish Electrolytes: The magnesium, sodium, vitamins, minerals, and enzymes in Shakeology will boost your electrolytes

5. Natural Energy Boost: Next time the 3 PM slump rolls around, make Shakeology; it’s better for an energy boost than a lot of energy drinks! While something like Red Bull® might give you more up-front punch, Shakeology will give you sustained energy because it’s providing nutrients your body needs to get things done, and it has a low glycemic impact, which helps keep blood sugar levels stable.

6. Late Night Sweet Cravings: Sometimes at the end of the day you crave something sweet; this happens to the best of us. Instead of grabbing something high in sugar and low in nutrition, whip yourself up some Shakeology with your favorite recipe. This Double Chocolate Recipe is sure to knock your chocolate craving out of the park: 1 scoop Chocolate Shakeology, 1 cup chocolate almond milk, 1 ½ cup ice. True, this isn’t the most opportune time to eat for weight loss – try to keep your larger meals earlier, so you have time to burn off the calories before bed; but drinking Shakeology is better than binging on cake or brownies!

7. Healthy Dessert: Finally, even the most dedicated dieter needs to let loose every now and then. There are plenty of creative dessert recipes you can make with Shakeology found right here on the blog, such as pies, peanut butter cups and easy chocolate mousse in the ‘Recipes’ category. The best part is all of the desserts have 70+ healthy ingredients in them. See, you can have your cake and eat it too!

Information found on Shakeology Blog.
Contact me or learn more at www.myshakeology.com/missykent

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Drop 10 Lbs Without Even Trying

Losing weight can be simple. It’s about portion size, how many calories you consume and exercise, how many calories you burn. Here are a few tips to help you lose 10 lbs.

Here are 10 super simple switcharoos that each cut 100 calories or more. Try just one every day, and you’ll lose at least 10 pounds in a year; steal two and you’ll drop more than 20!

  1. Swap 2 regular beers for 2 light ones. Saves 100 calories
  2. Order thin-crust pizza, not regular. Saves 151 calories per slice
  3. Take the top off a tuna sammy on sourdough; add a slice of lowfat Swiss cheese; nuke. Saves 137 calories
  4. Dress your salad with 2 tablespoons lowfat balsamic, not Caesar, and add 1 tbsp Parmesan. Saves 115 calories
  5. Munch on 1 cup air-popped popcorn, not chips. Saves 123 calories
  6. Exchange a whole egg in your omelet for 1 egg white, and trade full-fat cheddar for lowfat. Saves 142 calories
  7. Grease pans with cooking spray, not oil. Saves 100 calories
  8. Enjoy pasta with 1 cup tomato sauce and 1 tbsp Parmesan, instead of Alfredo. Saves 101 calories
  9. Have half a bagel instead of a whole one. That leaves room for 1 tbsp PB and 1 cup OJ. Saves 127 calories
  10. Top fro yo with fresh berries, and skip the chocolate chips and crumbled graham crackers. Saves 114 calories

By Lucy Danziger and the staff at SELF
Sep 09, 2011, self.com
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Healthy Snacks for Weight Loss and Energy

It doesn’t have to be difficult to get healthy snacks into your busy day. It just takes a little (very little!) preparation and planning.

I work outside of the home, am crazy busy with the kids schedule and need to have easy Grab & Go snacks! SO, this is what I do ……. When I shop and prepare for the week, I always purchase 5-10 healthy snacks that are simple and easy to eat on the run. Then, every Sunday evening I prepare the snacks for the week. I use small snack bags – not sandwich bags – because they help limit your portion size (or, I use small containers so I don’t waste bags). Small bags and containers help you get the appropriate portion size, which helps you lose weight while also consuming important nutrients to give you energy and make you feel better.

When thinking about the snacks, I include fruits, veggies, options high in fiber, protein and that provide “good” fats. My choices change each week but they always stay simple!!!

Here is an example of this weeks snacks:

  • Carrots
  • Red Peppers
  • Cherry Tomatoes
  • Apples (Fuji and Pink Lady are my favorites!)
  • Red Grapes
  • Oranges
  • Almonds
  • Protein Bars
  • Pistachios
  • Homemade Snack Mix – Cheerios, lightly salted peanuts, raisins
  • And …. I always drink my Shakeology

As you can see, I have plenty of healthy options to eat between meals and they are organized and ready to Grab & Go!

You can do this by making a list of 3-6 fruits and veggies you’d like for the week, 2-3 protein and high fiber snacks then purchase baggies or small containers (remember small for portion control!) …. cut up veggies, wash fruit, add small handfuls of nuts or snacks into the baggies and you’re ready to go!

As always, feel free to email me or comment below with questions, or share some of you favorite healthy snacks.

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Summer Slimdown

Be swimsuit ready, and feel good by the first day of summer!

What is included in your program:

  • 21-Day Food Guide
  • Free Coaching (with me!)
  • Fitness and Health Tips
  • Simple and Healthy Recipes
  • Guidance and Support
  • Weekly, Private Check-ins with Me
  • Exercise Program and Shakeology
  • Step by step calendar and plan
  • …. and a healthy body!

How do I  begin?
Select one of the program options below. These are a few of the most popular programs to get in shape for the summer bathing suit weather!! If you need help picking a program, email me and I’ll help you decide which would be best for you and your fitness and health goals.  Options: (1) Focus T25 (2) Brazil Butt (3) 21 Day Fix (4) Shakeology Only *All programs include Shakeology Meal Replacement.

Option 1: Focus T25
If you’re short on time and want to get the biggest bang for your time, then this is your option. ShaunT is awesome!! and these workouts are effective. There is a modifier in the videos so all fitness levels can participate. There are also recipes and a meal guide that is provided for you to use. Click here

Option 2: Brazil Butt
If you’re tired of trying to cover up your butt, then this option is for you. Videos include sculpting exercises as well as some cardio workouts to help you burn extra calories. A meal plan guide is also included to help you eat healthier. Click here

Option 3: 21 Day Fix
If you have a hard time with portion size and knowing what foods are best to eat, then this option is for you. Food containers and simple meal ideas and recipes are provided to help you get the nutrients your body needs, but within your calorie range. Because you use the food containers, there is no need to count calories, points, etc because it’s simplified! The workout videos are 30-minutes and are appropriate for all fitness levels. Click here
21 Day Fix Challenge Pack

Option 4: Shakeology Only
If you feel tired, sluggish and just can’t get your nutrition under control but already workout at the gym or on your own, then this option is for you! Shakeology is full of vitamins, minerals, protein, fiber and a lot of dense nutrition that helps your body perform at it’s best …. and helps you improve your health. Flavors: Vanilla, Chocolate, Greenberry, Strawberry, Vegan Tropical and Vegan Chocolate. Click Banner for more.

Email me, missy@workoutwithmissy.com if you have any questions.

If you’re ready to make a change and get healthy please purchase the program of your choice and then email me so I can send you a simple meal plan. Let’s do this together!!

Shakeology Sampler & Meal Plan

Can’t decide which flavor to buy? Then this is the perfect way to try Shakeology’s most popular flavors before committing to a full-size bag or combo box. Each sample pack contains 4 single-serve packets of Shakeology (1 Chocolate, 1 Strawberry, 1 Vanilla, and 1 Greenberry), a copy of the Shakeology Welcome Guide, as well as 6 mouthwatering recipes. With our new taste sampler, you’ll easily figure out which Shakeology flavor you love the most.

BONUS –>

Receive a simple and EFFECTIVE 4-Day Clean Eating Meal Plan when you order from me. This will give you the BEST results while trying Shakeology. You will lose the bloat, lose weight and feel more energized.

After you order, email me and then I’ll send you your meal plan and shopping list ASAP. Missy@workoutwithmissy.com

Click here to order your Shakeology Sampler.

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5 Ways to Beat the Afternoon Slump

By Peter Suciu

If you, like George Costanza, are ready to take a nap under your desk after lunch, you’re not alone. Millions of Americans experience the mid-afternoon slump. But, instead of reaching for another cup of coffee or an energy drink, a few changes to your routine can make all the difference between staying sharp and wanting to nap on your keyboard.

  • Examine Your Lunch

Pasta”Certain types of foods make you sleepier than other types of foods,” said Bill Tulin, coauthor of Travel Fitness. That burger and fries—or plate of pasta—will almost certainly send you in search of a pillow.

Dr. Michael A. Grandner of the University of Pennsylvania Center for Sleep and Circadian Neurobiology explains why what you eat makes a difference. “During digestion, especially in the case of heavy meals, there is activation of the parasympathetic system (the ‘rest and digest’ or ‘feed and breed’ system), which shifts balance away from the sympathetic system (the ‘fight or flight’ system).”

Why does this matter? Grandner says, “Increased parasympathetic activity is associated with decreased alertness, and the urge to rest and the sudden intake of glucose and resultant spikes in insulin may also play a role in reduced energy after long meals.” Tulin adds, “The blood is going to the stomach to process and digest all that food.”

So, what do you do? Tulin suggests eating a lighter meal of lean protein and vegetables to stave off the feeling of being tired. And, instead of eating 3 big meals a day, split your meals into 3 lighter meals and two healthy snacks.

  • Avoid the Booze

Don Draper might have a way with the ladies, but there’s a good reason he’s often discovered napping. That glass of wine—or three martinis—at lunch, definitely won’t help you do your best work, and that’s not just because of the buzz.

The Mayo Clinic noted that alcoholic beverages can cause blood vessels to expand, leading to headaches, but can also make drinkers sleepy and even affect their quality of sleep, which in turn may leave them feeling groggy and fatigued.1 It’s a vicious cycle bound to leave you tired, so leave the cocktails until the bell rings.

  • Get a Good Night’s Sleep

Around here, we’re often championing the importance of getting 7 to 8 hours of quality rest each night. Sleep helps your muscles rebuild, lowers your stress level, and as Grandner says, “If you don’t get enough quality sleep at night, you’re less able to do many important things during the day. You’re more likely to have trouble staying awake, especially during the natural dip in the afternoon, and you’re less able to exercise efficiently, eat healthy, and think clearly.”

It’s all a cycle. Consider the 2008 study published in Journal of Clinical Sleep Medicine that found that people with sleep disorders ate a diet higher in cholesterol, protein, total fat, and total saturated fat.2 Or the 2006 Institute of Medicine report that found that the less people slept under seven hours each night, the more obese they tended to be.3 Why? Lack of quality sleep appears to tip hunger hormones out of whack. Leptin, which suppresses appetite, is lowered; while ghrelin, which stimulates appetite, gets a boost

  • Sneak in Some Exercise

Working out might also be a good way to get the energy to help you work through the afternoon. Lona Sandon, an assistant clinical nutrition professor at the University of Texas Southwestern Medical Center, recently told the Wall Street Journal that moderate workouts and getting to bed earlier can help fight the midday fatigue.4 So, if you’re finding that your energy is flagging, try going for a short run or walk to get your blood pumping.

  • Light Time

If you’ve tried all the above solutions and you’re still groggy, get a light. According to new research by Elsevier’s Physiology & Behavior, the right type of light can have an acute effect on neuroendocrine responses, performance, and alertness.5 White lights or UVB therapy lamps can stimulate your body to be more alert. Want to invest in a therapy lamp? Go outside! “Sunlight or just some bright light by the desk could help those “in more of a dark environment,” says Grandner. “Getting up and moving around may also help stimulate alertness.”

All sources available here: http://www.teambeachbody.com/about/newsletters/-/nli/295#319712579
www.beachbodycoach.com/missykent

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3 Day De-Tox / Cleanse!

HOW TO STILL EAT, ALL WHILE DE-TOXING AND CLEANSING OUT YOUR BODY IN ONLY 3 DAYS!!

The Shakeology 3 day cleanse! The Science Behind the Shakeology 3-Day Cleanse
by Steve Edwards, Director of ResultsShakeology - 70 Healthy Ingredients. I Glass.

I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you decide to try it.

First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.

The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.

HOW IT WORKS:
Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.

We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.

Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.

The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.

What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.

Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won’t Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.

Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

Here is the full plan:

The Shakeology® 3-Day Cleanse | The key is to follow the same regimen all three days.
Essentials:
3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner—can include fish or poultry
No dairy or extra sugars (this includes almond and soy milk)!
Drink 2 to 4 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only

Daily Regimen:
1 cup of green tea to start the day

Breakfast:
1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)—optional
Ice to taste
8 to10 oz. of water

Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana mango, etc.)

Lunch:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water

Dinner: Salad with grilled white fish or poultry (roughly 340 calories)
Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
2 tablespoons of dressing—no more!

Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:

1. How many calories per day?
800 to 1,100 calories per day

2. How often can I do the Shakeology 3-Day Cleanse?
Ideally, you should do it once per quarter (every 3 months)
As the seasons change. Before starting a new workout program When you feel you need help breaking through a plateau.

3. Should/Can I still do my workouts during the Cleanse?
Depends on the individual
You’ll have less energy than normal, so consider doing it during a recovery week. Try not to do in the middle of P90X® or INSANITY®

4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
Yes! Some people will see results with one or two days. We recommend against continuing the cleanse for more than three days

5. Should/Can I take other Beachbody® supplements during the Cleanse?
Results and Recovery Formula™: No, too much sugar/calories
Others (Omega-3, etc.): Not necessary, but won’t hurt either

Click here to get your own bag of Shakeology! It’s always a 30 day money back guarantee!
www.myshakeology.com/missykent

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