No Excuses November Challenge: Are you Ready? You are Invited

No Excuses November Challenge

4-Week Challenge Program full of Fitness, Nutrition & Support 

I have been working out with the 21 Day Fix Extreme for the past 3 weeks. I have made progress in my core strength, arm strength and definition. I feel that I could have done better nutrition wise. Honestly, I feel I have gradually backslid into old behaviors. I have allowed stress to take over causing stress eating...which is bad. In return I feel sluggish, fatigued and not motivated to eat the right food. Oh and sweets.... I LOVE THEM!!!!

After looking at my past post and pictures, I decided to get back on track.  Monday, I will start back on 21 Day Fix Extreme in preparation of for the upcoming Master Hammer and Chisel fitness program due in December.

My Personal Goals:

1. Read spiritual food daily.
2. Kick my sugar cravings
3. Take time to rest.
4. Consistent daily water intake (drink 1/2 of my body weight).

So, let’s keep each other accountable.  We are human and stress impacts everyone, more today than it did a year ago. When you eat better, your body feels better and the stress decreases. 

I am going to kick off the plan and prep week to my 4 week No Excuses November Challenge on Monday, November 9th.  This is a 4 week closed online support and accountability group.  

My goal is to teach you:

• how to meal plan
• how to make healthier, higher quality food choices, 
• help to manage cravings for sweets
• To deal with the temptations of winter comfort foods,
• How to handle eating out, eating while traveling and managing your diet when life throws issues our way!

Your First Week
I like to start out the first week of the challenge with no workouts and focus more on your mindset.  I want to help you set realistic and achievable goals for yourself, I want to teach you about nutrition and healthy choices, give you sample meal plans, snack ideas and more.  

Your Second Week
On the second week we start the workouts! You have the choice of any Team Beachbody Fitness Program; I will help you choose the one that is right for you based on your own fitness level and current needs. 

The 21 Day Fix s by far my favorite especially if you need a nutrition overhaul. Plus the workouts are great for beginners, as it provides modifications for each exercise based on your fitness level. 




  

I Become your Beachbody Coach supporting you all the way!

The next requirement is that I am your Team Coach! You get this FREE of charge! You will just need to create an account on my site. Then I would walk you trough the next steps to get started. 

Final Steps to Getting Started on Your Journey

Each person is required to replace 1 meal a day with Shakeology for the 4 weeks of the group. Here is why, Shakeology in not a protein shake, shakes like Slim Fast etc. don't compare. It's like equating apples to oranges. 

With Shakeology you get high quality ingredients that are not processed. There are no artificial sweeteners or flavorings and it helps you lose weight because it's portion controlled. 

Shakeology has the right carb to protein ration that your body needs to make up a complete meal. Any meal during the day can be replaced with Shakeology, not just breakfast.

My Suggestions for the Shakeology Beginner 

Choose the meal that you struggle with the most. Most days, my mornings are crazy getting ready for work and prepping my kids for school. So, breakfast is my struggle.

You don't have to commit to it forever, but give it 30 days, doing so will help make the transition to clean eating easier. It will help you get better results because your body is getting proper nutrition and can recover faster. At the end of the 4 weeks we will re-evaluate to see where to go from there!

Here is a guide for Weekly Meals to help maximize your results 

Here is How The Challenge Works

Each day you will log into the closed online accountability group.  There will be a daily post from me. The posts will have a tip on clean eating, a recipe or motivation.  Each person is required to check in each day and report their day for accountability purposes.

It is a safe place to come and know that you have people just like you to support you and help get you through obstacles that come with trying to reach your health and fitness goals.   If I can do it.  So can you!!!

To reserve a spot in my No Excuses November Challenge Group please complete the application below!  There is a limited number of spaces and its first come first serve!

And Look for new Challenge Group announcements coming soon for the next month!  

What is Clean Eating?

Clean eating is consuming food in its most natural state or as close to it as possible.  This is a lifestyle approach to food and its preparation, leading to an improved life.  There are several clean eating books available; I love Tosca Reno books, the author of Eat Clean Diet.  Tosca books will give you a clear picture of what is part of a clean eating lifestyle. Below is the outline from Tosca Reno book is the Cooler #2, which is for steady weight loss and maintenance once you goal weigh  is reached.  So 

this is something that you use for life…This blog will give you a good idea of what to eat and when!!

Basis concept of Clean Eating:

·         Eat more- eat six small meals each day.

·         Eat breakfast every day, within an hour of rising.

·         Eat a combination of lean protein and complex carbs at each meal

·         Eat sufficient (two to three servings) healthy fats every day.

·         Carry a cooler packed with clean foods each day.

·         Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.

·         Adhere to proper portion sizes. – The containers from the 21 Day FIX Program are perfect

What to Avoid: 

·         Avoid all over-processed foods, particularly white flour and sugar.

·         Avoid all chemically charge foods.

·         Avoid foods containing preservatives.

·         Avoid artificial sugars.

·         Avoid artificial foods such as processed cheese slices.

·         Avoid saturated and trans fats.

·         Avoid sugar loaded beverages, including colas and juices.

·         Avoid or do your best to limit alcohol intake.

·         Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.

·         Avoid super sizing your meals. – No McDonald’s super-size meals…

·         Unhealthy sugars and fats are not recommended.

·         The occasional treat of a glass of wine, piece of chocolate, etc is permitted in limited amounts.

o   Glass a wine is part of the 21 Day Fix Program; it will count for one yellow container. 

Complex Carbohydrates from Fruit and Vegetables:

6 portions each day. A portion is:

·         1 cupped handful or a piece of fruit such as berries, grapefruit, melon, apples and mangoes.

·         2 cupped handfuls of vegetables including broth based/vegetable puree soups.

Complex Carbohydrates from whole grains and starchy carbohydrates:

2-4 portions each day. A portion is:

·         1 scant handful of high-protein, sugar-free cold cereals, such as clean muesli or granola.

·         1 handful of cooked cereal

·         1 piece of whole grain bread or wrap 

·         1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein

6 portions each day. A portion is:

·         1 cup or handful of dairy products such as low fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese or plain fat free sugar free yogurt.

·         1 scant handful of raw, unsalted nuts (also a healthy fat)

·         2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).

·         1 palm sized portion of lean meats

·         good quality, sugar- and chemical- free protein powder (hemp, soy or whey).

Beverages:

2-3 liters per day of fresh water with no sodium

·         Clear herbal tea (unsweetened)

·         Black coffee in moderation

·         Green/Black tea

·         Sweeteners: Use in moderation. Avoid Artificial Sweeteners.

·         Agave Nectar

·         Maple Sugar Flakes

If this is to still too much information, please head to my site and sign up. I am still on my weight lost journey and I would love for you to join me on this journey.  I have lost 16

lbs to date with clean eating and regular exercise.  No starvation is part of this diet.  Enjoy clean eating!!

Have a great day!!

My Shakeology Experience

Shakeology has come a long way!   I first tried Shakeology in 2011, I’m sad to say I did not like it much back then, so I discontinued my home direct shipment.  This year, I decided to give Shakeology another chance and to my surprise I like it and it tastes great.  Today, I drink either strawberry, chocolate, or vegan tropical strawberry Shakeology daily and enjoy it very much.   I also decided to become a coach at the same time to get the 25% discount on products (well worth it!).  I made my first shake with chocolate Shakelogy, 1 cup of water and ½ cup of raspberries and I continue to improve my mixing technique.  I personally prefer my Shakelogy to be a little thin than thick in consistency, but that is all up to individual taste.  

What is Shakeology?

Shakeology is a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula.  A person can use it as a meal replacement for weight loss or as a way to receive all of the daily suggested nutrients.

What’s in it?

Shakeology has over 70 ultra-quality ingredients per serving and delivers nearly all the nutrients you need to maintain a daily healthy diet, it includes:

• Protein and Amino Acids which helps build lean muscle and reduce cravings and promote healthy hair, skin and nails.
• Antioxidants and super fruits which help fight free radical damage and help support a healthy immune system.
• Phytonutrients and Super-Greens which help support health and vitality
• Adaptogen Herbs which help the body adapt and respond to the effects of stress
• Prebiotics and Probiotics which help support regularity and healthy digestion
• Digestive Enzymes which help nutrient absorption

Why Shakeology?

Shakeology gives me a great energy boost and some days it is difficult for me as a busy working mom to get all of the required fruit and vegetables servings in, but with Shakeology I am able to get all nutrients required to efficiently run my body without crashing.

How to use Shakeology?

Mix 1 scoop or 1 packet of Shakeology with at least 10 oz of water.  To make it more filling, blend Shakeology with ice and/or nonfat, almond, rice or soy milk.  Like I said before, I like my Shakeology not too thick, so I always add 10 ounces or more of water or almond milk. 

Ready to try Shakeology?  Here are a few offers:

1. Message me for a FREE sample of Shakeology any flavor (one per household please).
2. Trial Run - Purchase a week’s worth of Shakeology from me for $35 to try it out.
3. Purchase Shakeology in a 30 serving bag or in 24 individual serving size packets.
4. Sign up for Shakeology HD (Home Direct) for free shipping and auto ship each month.  Cancel anytime no questions asked, there is a 30 day money back guarantee if for any reason you are not satisfied just return the empty bag for a full refund.
5. Become a coach and receive 25% discount on Shakeology orders (ask me how).
6. Purchase 3 Day Refresh to jump start your weight loss program or break a plateau.

Check out my Shakeology website for more information and/or to make a Shakeology purchase.

www.shakeology.com/queentutt05

About me

Welcome to my blog!  My name is Sabrina Tutt.  I am 38 years old and mother of 2 beautiful children.  I work full time.  This year I have renewed my fitness journey.  I have always enjoyed fitness but I must admit I have let life and “ME” get in the way.  When I was single and younger, I went to the gym regularly.  However, when I got married to my wonderful husband 10 years ago, my workouts slowed down tremendously.  When I had my first child, 8 years ago, I lost some weight, but I was never able to get back to my pre-pregnancy weight.  Then when I was expecting my second child, I miscarried due to hormones imbalance.  I was depressed and food was my way of dealing with the miscarriage.   However, I was blessed with another pregnancy and my baby girl was born in 2010.  Again, I tried to lose the weight, but was not successful.  I have been on many diets, but never stick to them.  Life stressors always took over. 

In 2013, I was diagnosed with hypothyroidism, which can cause weight gain and hair loss, but I did nothing to change my eating habits nor did I add exercise to my schedule.  Fast forward to 2015, my husband and I were on a shopping trip at the Premium outlets in Dawsonville, GA.  I was trying on clothes, but nothing looked or fit right and  I needed to go up to a size 14.   From that moment, I said this is it!   I must make a change to improve my health. 

I decide to purchase P90X3, I am enjoying the workouts and nutrition plans.  I drink Shakeology daily and I can see the improvement in my energy and definitely tell when I don’t drink it.

Check back on my progress.  My goal is to reach my fitness goal and help others reach theirs as well .

If you are interested in learning more about starting your journey to fitness fit please contact me at ML230@yahoo.com or visit my site for additional information: 

www.beachbodycoach.com/queentutt05

I would love to be your coach and to help you reach your weight loss goals as you transform your life!!!

All you have to do is say, YES!

Kitchen Makeover

If you look into your pantry or fridge what do you see?  Potato Chips? Cookies? Oatmeal pies?  Ice Cream?

If the food is there, you will eat it.  Some days you may not fall to the temptation, but other days, you might eat an entire bag of Cheetos. When trying to make a lifestyle change with food, you can’t keep bad foods in the house and expect to not eat it per Dr. Oz. 

So, let’s look at reorganizing your kitchen for weight loss success. 

My suggestion is to start in the pantry and fridge.  Go through and dump or donate any items that are not consistent with clean eating.  “Biology will always trump willpower, so you want to make sure you don’t set yourself up to fail,” says Dr. Oz. “In my home, we go by the 80/20 Rule. Eighty percent of what’s in the refrigerator and pantry are good wholesome foods, and 20 percent are treats that my family and I eat once in a while.”  Now is the perfect time to throw out any expired food and clean the pantry and fridge as well to make room for the fresh stuff.  By removing any food that is a temptation will only help you on your weight loss journey. 

Examples of food to DUMP:

• Fried chicken
• Fried fish
• Pulled pork
• Butter
• Margarine
• Whole milk
• Any vegetables that are fried, breaded, or covered in cheese
• White bread, rice and pastas made with white flour, and sugar-coated cereals. 
• Chips, crackers, pretzels, cookies, pastries, and cakes
• Soda
• Fruit drinks that are not 100-percent juice
• Diet drinks
• Most commercially-made frozen family style dinners, pizzas, desserts and snacks

STOCK up on the following:

• Skinless chicken breast
• Lean ground turkey
• Fish or shellfish
• Grass fed beef
• Olive oil or canola oil
• Coconut oil
• Any fresh or frozen fruit and vegetables
• Brown rice,
• Steel cut oats
• Dark Chocolate or mini semi-sweet chocolate chips
• Walnuts and almonds
• Naturally flavored water
• Sparkling water
• Coffee and tea
• Sea salt
• Pepper
• Fresh garlic
• Other low-sodium seasoning

A few other suggestions:

• Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
• Arrange prep tools in an easy to reach place. The fewer steps, the better!
• Divide snacks into individual servings and arrange in the front and center of the pantry!

Also, look at the placement of food in the fridge, we tend to gravitate to the food that is easy to access and takes the least amount of time to prepare.  A lot of the time the healthy food, like fruit and vegetables are place in the bottom drawer, out of sight and out of mind.  So I want you to instead place the berries and raw vegetables at eye level.    Apply the same concept to the pantry, place healthy food at eye and chest level. 

Then try the “Replace this with that” approach – ask yourself if you are willing to try a healthier alternative.  Use Agave Nectar in place of sugar.  How about substituting sour cream with greek yogurt?

Making over your kitchen is a quick and easy step towards making a healthy lifestyle change.

Don’t hesitate to message me for additional information and tips on helping you with your own kitchen makeover!!!

Have a great day!!

Join My Team

Are interested in being your own boss, earning some extra cash, getting Shakeology at a discount and/or just want a little extra motivation to reach your goals, then I would like to invite you to join my team as a Beachbody coach!  As a coach, your job is to help others lead a healthier lifestyle – to inspire and motivate their success towards reaching their health and fitness goals!

Still on your fitness Journey???

That’s OKAY, SO AM I!!!  You can help others while helping yourself, this is the primary reason for my becoming a coach.  Coaching holds YOU to a higher level accountability, and allows you to surround yourself with positive people with similar goals to your own.

Benefits

·         When you become a Beachbody coach you are compensated for helping others.  Here are a few of the highlights you can expect as a coach:

·         25% discount on your monthly Shakeology order

·         25% discount on ALL Beachbody workout programs and products

·         FREE “Coach Basics” training for your new business

·         Access to FREE team challenge groups which will help YOU to grow YOUR business

·         You  also get ME as your coach and sponsor

Coach Fees

There is a one time $40.00 fee for the  business starter kit, but this fee can be waived with the purchase of a Challenge Pack which includes  selection of the fitness program of your choice and Shakeology .  Additionally, you’ll receive a HUGE discount for buying the a fitness program and Shakeology together.

There is a monthly business fee of $16.00 which covers the basic tools needed to operate your business.

If you still have any questions, please feel free to contact to chat!!!