Friday, November 22, 2013

Shakeology Cleanse

One of my challengers told me she is planning to do the 3-day Shakeology cleanse next week before Turkey day and I have decided to join her. My coach outlined the cleanse for us on her blog and gave her own personal testimony and along with other testimonies from coaches on my team, I've decided it's go time. If you're interested in doing this cleanse with me, email me at tabearden@gmail.com.


What is the Shakeology cleanse?

Well we all know that Shakeology is the healthiest meal of the day, so what better product to clean your body out! What makes the Shakeology Cleanse different from and superior to the others is that the Shakeology cleanse is not a true "cleanse". The Shakeology Cleanse is a calorie restricted, nutrient rich cleanse. There are no strange drinks made of maple and lemon or apple cider. With Shakeology you will be satisfied and you won't be a zombie or feel like you are starving your body of vital nutrients, because you aren't! The main point of the Shakeology Cleanse is not calorie restriction but nutrient richness. The aim is to get the most nutrients into your body with the fewest calories consumed. These calories are to fuel your workouts and rid the body of toxins and hydration into homeostasis. The result with this cleanse to have your body run more efficiently and the weight loss is just an added benefit that most experience (you can lose anywhere from 3lbs to 10lbs in just 3 days!!).



The Benefits of the Shakeology 3-Day-Cleanse:

  • Rid your body of fat
  • Detoxify your body
  • Jump start your weight loss and fitness routine
  • Body rejuvenation
Daily Regimen:

1 cup of green tea

Breakfast:
1 scoop of Shakeology (140 calories)
1 cup of fruit
8-10 oz of water
Ice to taste

Snack:
1 piece of fruit

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

Snack (before or after dinner):
1 scoop of Shakeology (140 calories)
8-10 oz of water
Ice to taste

Dinner:
Salad with grilled white fish or poultry (approx. 340 calories)
  • 3 servings of vegetables; 4 oz of  white fish or poultry
  • 2 T of olive oil based dressing
Shakeology Cleanse FAQ:

How many calories per day:
  • 800-1,100 calories  
How often should I do the 3 day cleanse?:
  • Every 3 months (quarterly)
  • Before you start a new workout
  • When you hit a workout plateau
Can I still workout during the cleanse?
  • Depends on the individual
  • You will have less energy so it is recommended to do it during your recovery week if you're doing Insanity or P90x
Should I/Can I continue to take my Beachbody supplements during the cleanse?
  • Results and Recovery: No, too much sugar
  • All other supplements, not necessary but won't hurt
The main goal of the cleanse is not necessarily weight loss (it will most likely happen though), but it is to get your body running more efficiently!

So, who's joining me for the cleanse?! Starts Monday!

Peace Out,
Trace

Wednesday, November 20, 2013

A Happy and Healthy Thanksgiving





It's that time of year, the holidays are just around the corner. It can be overwhelming to think of an entire plan for the next month, that's why you should contact me about my clean eating and Shakeology group that starts December 2nd to help you stay on track during this season!


BUT, before the group starts, we have to get through Thanksgiving! Eating clean and being healthy doesn't mean you have to skip the good stuff at dinner, it just means you have to plan ahead and be smart about it. Here are some tips that I plan to use next week for the big holiday:



1. Plan a post meal walk--not always an option in all areas depending on the weather, but walk around the block once or twice after the meal.
2. Remember to set your fork down in between bites! Let your body process how hungry it really is!
3. Portions, portions, portions! Use a smaller plate this year, gives you less space for food:)
4. Drink a big glass of water before your meal.
5. Plan a good, sweaty workout for the next morning.
6. Bring a healthy dish! You can atleast have control over one part of your meal! And you're giving healthy options to everyone else!
7. Don't obsess! Enjoy your holiday, just be mindful of your choices!


Peace Out,
Trace

Monday, November 18, 2013

Beachbody Ultimate Reset

Beginning November 30th, I am starting the Ultimate Reset and am starting to get really pumped for it! Don't get me wrong, I am slightly scared and overwhelmed as this required a LOT of meal planning and preparation, but I know the end result will be totally worth it.


So there are 3 phases to the reset:

1. Reclaim--during this phase I will be preparing my body for the changes it is about to endure through change of diet and supplement usage.
2. Release--pretty self explanatory, this phase will the toxins from my body and help clear up blockages that may be preventing absorption of proper nutrients.
3. Restore--this phase is all about restoring your metabolism to MAXIMUM potential and giving it the goods to maintain a healthy performance in the future.

The reset comes with different supplements and a schedule at which I take them, I think this is going to be the hardest adjustment because it's not a part of my daily routine now.

So stay tuned because I plan to keep you guys updated on how I'm feeling and progress at days 7, 14, and 21 (the reset is 21 days long). I haven't set weight loss goals, I am just focusing on feeling better. But hey, if I lose a few in the process..or more than a few..I will not complain!

If you want to join me for the reset (and I think everyone should! it will keep us all on track during the holidays!), email me at tabearden@gmail.com

And don't forget there's limited space left in my clean eating challenge group, so contact me to secure your spot! It starts December 2nd. If you're interested in the Ultimate Reset, the group will also be a place of support for those involved with that as well.

Peace Out,
Trace

Sunday, November 17, 2013

Holiday Shakeology recipes!



So with the holidays around the corner, I know we are all going to be tempted by baked goods and an array of candy that will be all over holiday parties, the work place, etc. This time of year all I have to say is thank god for Shakeology!! The best thing about Shakeology is you can put different spins on it to satisfy cravings and curb your wants and needs for those holiday treats that are going to ruin all of your hard work! So I thought it would be fun to share some "holiday themed" Shakeo recipes with everyone. Use these when you feel the need for those holiday goodies and you'll get not only the HEALTHIEST meal of your day, but a little holiday treat as well!





Peppermint Shakeology:
1 scoop of chocolate Shakeology
1 cup of unsweetened almond milk
1-2 drops of peppermint extract
Ice to taste

Snickerdoodle Shakeology:
1 scoop of vanilla Shakeology
1 cup of unsweetened almond milk
2 tsp of ground cinnamon
1 tsp peanut butter
1 tsp of vanilla extract
1 tsp of honey
Ice to taste

Pumpkin Pie Shakeology:
1 scoop of vanilla shakeology
1/2 cup of pumpkin puree
3/4 cup unsweetened almond milk
1 tsp raw honey
1 tsp cinnamon
1 tsp pumpkin pie spice
Ice to taste

Eggnog Shakeology:
1 scoop of vanilla Shakeology
1 cup of unsweetened almond milk
1 tsp rum extract
1/3 tsp Allspice
Ice to taste

 Candy Cane Shakeology:
1 scoop of chocolate Shakeology
1 cup unsweetened almond milk
2 tsp crushed candy canes
Ice to taste



Blend ingredients in blender until smooth and creamy!


What's your favorite holiday treat? Take a look online or experiment to see how you can make it healthier or incorporate Shakeology!

If you're looking for some help to stay on track with your healthy lifestyle during the holidays, my holiday clean eating challenge group starts December 2nd. Email me tabearden@gmail.com to save your spot!!

Peace Out, 
Trace


Saturday, November 16, 2013

How to make the changes you want to see!

I think we all have been at a point in our lives where we want something, whether it be to make more money, lose weight, or find love, but do little to nothing to make it happen. In the past few months of my journey I have learned that wishing and thinking can only get you so far, you have to take action! I have decided to share a few of my tips that have helped me start to move towards accomplishing my goals:

1. Pick 1 goal to start with and don't overwhelm yourself.  To complete a goal, you need to put 110% effort into it. If you try to accomplish a plethora of goals at one time, you won't be able to give it your all and you won't see the results you want.

2. Start working towards your goal NOW! Everyone always says I'll start Monday or the first of the month, and of course the infamous New Years resolution! Why wait when you can start working today and accomplish one goal sooner so you are able to start another one?? There's no time like the present to achieve your dreams.

3. Accomplishments take time, life is a marathon not a sprint. It doesn't matter how fast you get there, it just matters that you get where you want.

4. Be fearless and go outside of your comfort zone. Great things can be achieved when you stop worrying about what people think and do what makes you happy.

5. Have faith. Whether it be in God, your best friends/family, or whatever it is that you believe in, have faith in something so that you can always have something to count on when your journey gets rough. You can't accomplish great things alone.

If the change you want to see is health or fitness related, email me at tabearden@gmail.com as there are still a few spots left in my clean eating challenge! And stay tuned for information on the New Year, New You challenge coming in December!

Peace Out,
Trace

Wednesday, November 13, 2013

Personal Development--CarSmart

So, I asked my coach the other day for some recommendations on personal development I can listen to during my commute. She suggested Chalene Johnson's CarSmart series..AND I AM SO GLAD SHE DID!!
Quick background, Chalene is a Beachbody personality and trainer. She leads popular programs like TurboFire, Chalene Xtreme, and Turbo Jam. She is so upbeat and positive, she makes being fit and healthy something you WANT to do. I love her workouts and so I was super excited to give this a shot.

So this is the series I first tried through iTunes and am seriously impressed. She is so motivating and allows herself to become so open with her listeners, that it's easily to relate to and listen to during the drive. She speaks from personal experience and relates her experiences and experiences of others to the information she's providing! I seriously recommend this series to ANYONE starting off on their weight loss and fitness journey. I am so excited to listen to the rest of her series', stay tuned for more reviews!

Peace Out,
Trace

Monday, November 11, 2013

Clean Pumpkin Recipes!

So over the weekend I did some researching because I was feeling very "fall" and was craving pumpkin. The first recipe I tried I found on another Beachbody coach's blog and let me just say, AH-MAZE-ING. If you're a big oatmeal fan like I am, I think you're going to love this:




These overnight oats were amazing the next morning. You can have them either hot or cold, I preferred cold because I was impatient. Here's the recipe:

1 cup of quick oats
1/2 cup of almond or soy milk
1/2 cup of pumpkin puree 
1 tsp pumpkin spice
1 tsp cinnamon
1 Tbsp of chia seeds
1 tsp vanilla extract
2 tsp honey
1/2 cup of crushed pecans

Mix together well in a Mason jar and let sit in the refrigerator and then WAHLAH! Enjoy the next morning!


So then Sunday afternoon came and I decided I needed a baked good. So I made PUMPKIN BREAD!!! This was oh so delicious. I would add a tsp of pumpkin spice next time though to give it a little more pumpkin kick

Before:


After:


This recipe makes one loaf, but could easily be doubled.

1 1/2 cups of whole wheat flour
1/2 tsp salt
1/2 cup of organic, pure honey
1 tsp of baking soda
1 cup of pumpkin puree
1/2 cup of olive oil
2 eggs beaten
1/4 cup of water
1/2 tsp cinnamon
1/2 tsp of allspice
1/2 tsp of nutmeg
1/2 tsp pumpkin spice (optional if you want more pumpkin flavor)
1/2 cup chopped walnuts

Pre-heat oven to 350 degrees. Sift flour, honey, baking soda, and salt together.
Mix oil, pumpkin puree, eggs, water, and spices, and then the dry ingredients. Make sure not to mix too thoroughly and then add in the chopped walnuts.
Put in a 9x5x3 pan that is well buttered.
Bake 45-50 minutes, use a knife or tooth pick and poke the very center of loaf and make sure it comes out completely clean
Let bread cool and enjoy!

Just a reminder that my clean eating and shakeology group starts December 2nd and there are still a few spots left! Email me at tabearden@gmail.com to reserve your spot!

I hope you all enjoy these recipes as much as I did!

Peace Out,
Trace

Saturday, November 9, 2013

Sugar: Friend or faux?

I've been seeing a lot of information and articles recently on sugar and why it's bad for you. Most of the information makes sense to me so I have decided to cut WAAAAAY back on my sugar intake and so should you!
So basically we all know that sugar is bad for us. There's only one way to spin it, U-N-H-E-A-L-T-H-Y. But it tastes so goood, right??? Well here are a few reasons I found that convinced me to cut back

Reasons to decrease sugar intake:
1. It's toxic--daily sugar consumption can cause diabetes, obesity, decrease in focus/attention, mid-afternoon energy crash, liver damage, and heart failure just to name a few...

2. It eats away at your tooth enamel and causes cavities--the long and the short of it is, no one likes funky teeth

3. Causes bloating, digestion issues, and weight gain--I think that speaks for itself

4.  Sugar causes premature aging--And we all want to look as young as possible after we turn 21

5. It causes problems with sleep, mood, and stamina





Here are some names that sugar can be disguised as..because no matter where it came from, sugar is sugar:



1. sucrose
2. fructose
3. glucose
4. high fructose corn syrup
5. galactose
6. lactose
7. mactose
8. corn syrup
9. granulated sugar



Just to name a few..there are literally HUNDREDS of different names for sugar so make sure to be reading those labels on the packages of your favorite foods.

How to successfully kick the habit (remember I am by NO means a medical professional, these are just suggestions. If you have any questions, I would definitely consult with your doctor):

1.  Cold turkey--probably not the best way to do it, especially if your current diet is really high in sugary foods and drinks
2. Most people eat the same type of meals daily, replace the sugar filled foods with foods high in protein. Make the new food something you like too, don't just pick it because it's healthy
3. Stay away from the break room--We all know that the break room at the office can typically contain a baked good or a pastry dish of some sort. In my experience, just completely avoid it. This will make decreasing your sugar intake SO much easier. It's hard to say no when it's looking you right in the face.
4. Be realistic and set goals
5. Have a friend or spouse join you (make sure to educate them on WHY we're doing it


Substitutes: Pure, organic honey or pure, organic agave.. I am yet to try either one of these so I will keep you posted when I do!


Join me on the journey to cut back (and eventually eliminate) sugar from our diets. If you our looking for motivation or a support system to do this, think about joining my free clean eating and Shakeology challenge group. It will be 21 days long and starts December 21st. Email me, tabearden@gmail.com, for more information!

Peace Out,
Trace

Friday, November 8, 2013

Chalean Xtreme t25 hybrid madness!!

So, I have had some people ask me what is a hybrid? A hybrid is a workout schedule that combines two Beachbody programs that are followed to give you a combination of benefits and two different types of workouts. I have been in LOVE with this particular hybrid because it's giving me options.

I love t25 because you can do it at ANY level of fitness! It features modifications of all the moves so if you need to start out basic, it's totally fine AND you still get the same results. Chalean Xtreme has been awesome because she gives me the strength training portion of my workout to help me build muscle, and as she always says "we know muscle burns more calories than fat". I am finishing week 4 of the second set of workouts and am seeing awesome results. If you're interested in a hybrid or any Beachbody workout program, email me tabearden@gmail.com for more information.

The Schedule:


Week 1
Monday – Cardio
Tuesday – Burn 1
Wednesday – Total Body Circuit
Thursday- Burn 2+ Abs Extreme
Friday – Lower Focus
Saturday – Burn 3
Sunday – Off

Week 2
Monday – Cardio
Tuesday – Burn 1 + Abs Extreme
Wednesday – Speed 1.0
Thursday- Burn 2 (& Lower Focus — optional)
Friday – Cardio
Saturday – Burn 3
Sunday Off

Week 3
Monday – Total Body Circuit
Tuesday – Burn 1
Wednesday – Speed 1.0
Thursday- Burn 2 + I’ve Got Abs
Double Day Friday – Cardio
Saturday – Burn 3 (& Lower Focus — optional)
Sunday Off

Week 4
Monday – Push 1
Tuesday – Total Body Circuit
Wednesday – Push 2
Thursday- Speed 1.0
Friday – Push 3 (& Lower Focus — optional)
Saturday Cardio
Sunday Off

Week 5
Monday – Total Body Circuit
Tuesday – Push 1
Wednesday – Cardio
Thursday- Push 2
Double Day Friday – Speed 1.0
Saturday Push 3 (& Lower Focus — optional)
Sunday Off
BETA PHASE (included in your T25 pack)

Week 1
Monday – Push 1
Tuesday – Speed 2.0
Wednesday – Rip’ T Circuit + Push 2
Thursday- Core Cardio
Double Day Friday – Push 3 (Upper Focus — optional)
Saturday Dynamic Core
Sunday Off

Week 2
Monday – Lean 1
Tuesday – Core Cardio
Wednesday – Lean 2
Thursday- Speed 2.0
Friday – Rip’ T Circuit
Saturday – Lean 3
Sunday Off

Week 3
Monday – Lean 1
Tuesday – Core Cardio
Wednesday – Lean 2
Thursday- Speed 2.0
Friday – Lean 3
Saturday Core Cardio
Sunday Off

Week 4
Monday – Lean 1
Tuesday – Rip’t Circuit
Wednesday – Lean 2
Thursday- Dynamic Core
Friday – Lean 3 (+ Upper Focus — optional)
Saturday – Speed 2.0
Sunday Off

Week 5 (power week!)
Monday – Lean 1 (+ Rip’t Circuit optional)
Tuesday – Rip’t Circuit
Wednesday – Lean 2 (+ Rip’t Circuit optional)
Thursday- Dynamic Core
Friday – Lean 3 (+ Rip’t Circuit optional)
Saturday – Speed 2.0
Sunday Off

*If you have CORE SPEED, you can use it instead of SPEED 2.0 anywhere it appears.




Like I mentioned in some previous posts, I try to follow a clean eating meal plan that I create each week. Contact me for information on joining my 21 day clean eating and shakeology challenge group starting December 2nd! This group will give you motivation and FREE coaching from me, as well as teach you how to start eating clean the right way!

Peace Out,
Trace

Fitness Motivation for the Weekend!!! (and flex Friday, of course!)

Hi all!!! Happy Friday (and 3 day weekend to some of you lucky peeps out there!). Now that it's the weekend, most people's days will be filled with activities, parties, sporting events, and vegging out. The weekend is the EASIEST time to slip up on maintaining your healthy lifestyle, so I have compiled a list of ways to stay on track this weekend (and every weekend from here on out!)



1. Plan your meals and workouts--this is key! Most people wander off from eating healthy and working out because they don't have a plan! If you have a set plan in mind, you aren't able to have the excuse of "I don't know" AND you have something to hold yourself accountable.

2. Take an hour each day this weekend to focus on YOU! That's right, I said it. Put those plans on pause and tell your families you're off the grid for 60 minutes because you need time for yourself to maintain sanity!

3. Limit your drinks.--I know we all like to go out on the weekends and have a good time, but those empty calories add up! Make sure you're keeping track of what you're putting down!

4. Make it a family activity- Disconnect your entire family from the wonderful world of technology and plan a non-sedentary activity! Exercise is always more fun with the people you love and without distractions.

5. Make it fun!--Make a healthy lifestlye fun and something you look forward to. Plan to try a new recipe or a new activity to broaden your interests. Also, trying something you AND  friend have never done before makes it fun for both of you and allows you to have a new, shared experience!



Now who got their workout in today??? I am currently doing a t25/Chalean Xtreme hybrid and it is FABULOUS! I literally love that I am finally getting muscle definition (not much yet, but we're well on our way!) Check out my flex Friday picture below, I know..don't be too scared!




Best of luck to everyone this weekend! Just remember your "why I'm doing this" and it'll make your "how do I do this" so much easier to answer:)


Peace out,
Trace

Wednesday, November 6, 2013

Calling all people wanting to LOSE weight over the holidays!

Hi everyone! I have some VERY exciting news for everyone. I know personally over the holidays I have difficulty staying on track with maintaining a healthy diet and lifestyle. Well, I have decided this holiday season to run a 21 day clean eating and Shakeology group starting DECEMBER 2nd.

The skinny:
1. We follow the principles of clean eating for the 21 days
2. You receive FREE coaching from me AND motivation from our closed facebook group
3. We replace one meal a day with shakeology so that 1 of the 5-6 small meals we will eat will be PACKED with all of the nutrients that you need to maintain a healthy lifestyle

I know that as much as we love to induldge over the holiday season, no one likes to have to have their new years resolution be "to lose the holiday weight gain". Join me in this challenge to stay on track and give yourself the best gift you can this year, HEALTH AND WELLNESS! Plus..you will complete the challenge group before Christmas eve so you are still able to enjoy a few goodies (in moderation, of course!) with your family and friends.

Email me at tabearden@gmail.com to secure your spot, there are only a few left!!

Peace Out,
Trace


Tuesday, November 5, 2013

Clean Eating Meal Plan

So I have people ask me all the time what "eating clean" means. When I started eating clean I just got rid of the junk from my diet. I got rid of refined sugars (mostly, I do have a cheat moment here and there), processed foods, and SODA. For those of you that know me, I LOVE coca-cola classic. It's like my livelihood. Giving this up is without a doubt the most difficult thing I have ever done. Don't get me wrong, I have had one from time to time since starting this lifestyle, but I was drinking coke EVERYDAY and sometimes TWICE a day. I really have to contribute my success of kicking this habit to my morning Shakeology. I LOVE LOVE LOVE that I get to start every morning with a sweet treat that is PACKED full of nutrients that my body needs! So below I have posted a copy of my meal plan for this week to give you an idea of what I am eating.



Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Meal plan Week of November 4th

Workout
Chalean Xtreme/Yoga
T25 core cardio
Chalean Xtreme/ Yoga
T25 Speed 2.0/ Yoga
Chalean Xtreme/ t25 upper body focus
T25 dynamic core
REST
Breakfast
Shakeology- almond milk, banana, strawberries, ice.
Shakeology- almond milk, banana, strawberries, ice
Shakeology- almond milk, banana, strawberries, ice
Shakeology- almond milk, banana, strawberries, ice
Shakeology- almond milk, banana, strawberries, ice
Shakeology- almond milk, banana, strawberries, ice
Shakeology- almond milk, banana, strawberries, ice
Snack
Hardboiled egg/orange
Hardboiled egg/orange
Hardboiled egg/orange
Cheese stick/orange
Cheese stick/orange
Cheese stick/orange
Hard boiled egg
Lunch
PB and Banana on Ezekiel bread and celery w/ 2 tbsp of hummus
PB and Banana on Ezekiel bread and celery w/ 2 tbsp of hummus
PB and Banana on Ezekiel bread and celery w/ 2 tbsp of hummus
TJ chicken sausage, pumpkin soup and carrot w/ 2 tbsp of hummus
Tuna w/ laughing cow cheese wedge, carrots w/ 2 tbsp of hummus
Grilled chicken w/ whole wheat pasta
Grilled chicken w/ quinoa and blackbeans
Snack
Almonds and V8
Almonds and V8
Almonds and V8
Almonds and V8
Almonds and V8
Almonds and V8
Almonds and V8
Dinner
TJ chicken sausage and quinoa black bean
Burger wraps
TJ chicken sausage and mac n cheese quinoa
Turkey burgers and sweet potato fries
Grilled chicken w/ whole wheat pasta
Dinner out
Grilled chicken w/ quinoa and black beans
Snack




na
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These are the meal plans that I use (courtesy of Melanie Mitro) with all challengers. I have a holiday challenge group coming up to help keep everyone healthy and on track during the holiday season! Email me at tabearden@gmail.com to save yourself one of the few spots I have left! 

Peace Out
Trace

Monday, November 4, 2013

No excuses

So today is the first day of my blog. I have decided to use this blog post as a chance for you all to get to know me a little bit better. My name is Tracie and I am a 20-something that lives in St. Louis. About 2 months ago I hit an all time low, my heaviest weight ever. In the preceeding months, I had been dealing with a broken arm, a break up, and a sick parent. 2 months ago I decided to reclaim my freedom and health and began working with my team Beachbody coach Melanie to begin the journey for a healthy and fit lifestyle. This included working out, eating clean, and maintaining a positive attitude about life. So far, I am loving this lifestyle. Using my Beachbody DVDs of t25 and Chalean xtreme, I have lost 6 lbs and about 6 inches total. I also stick to my usual yoga practice which has helped me gain balance in my life again. With all of these positive changes happening thanks to Beachbody, I have become a coach and want to help others (LIKE YOU!) like Melanie has helped and continues to help me. I plan to use this blog to document the trials and tribulations of this new lifestyle change as well as the positive impacts it has on me and those around me. I also plan to document different recipes, challenges, and meal plans. I look forward to sharing my journey with each and everyone of you. If you are ready to make a change and are looking for FREE coaching and motivation, email me tabearden@gmail.com and let's make this journey together.

Peace Out,

Trace