Why Shakeology?

Since becoming a Beachbody Coach I've fielded a lot of questions about the importance and benefits of Shakeology.  I wanted to share a little more about my experience.

I will start by saying I have never been one that looked for opportunities to drink my food.  I like to chew and savor my meals.  Drinking a shake just didn't seem appealing to me.  I know a lot of people drink protein shakes, but that just wasn't me.  That is until I found Shakeology.

When I decided to regain my health in 2016, I discussed the benefits of Shakeology with my coach.  Since nutrition represents 80% of your results, I knew I couldn't just focus on the fitness portion of this journey.  I had to get serious about what I was putting in my mouth as well.  At that time I was willing to try anything to feel better, so I placed the order and patiently waited for the package to arrive.  I made the first shake on August 22, 2016 and I haven't missed a day since!

So, why Shakeology and not some other brand of protein shake purchased from a local store? First, Shakeology is not just a protein shake.  It's a dense nutrition meal replacement shake containing 70+ superfoods from all over the planet.  This list of ingredients is not something you can recreate at your local Whole Foods.  You will not find artificial sweeteners, flavoring, fillers or soy in Shakeology.  In one serving you receive all of the vitamins and nutrients needed for the entire day.  As someone who used to take 13 supplements per day in pill form, that is a huge benefit!

Shakeology works on your body from the inside out with the perfect combination of proteins, phytonutrients, antioxidants, digestive enzymes, adaptogens, prebiotics and probiotics.

Other benefits that I've experienced personally...

✔  Boosted immune system.  I've experienced chronic sinus infections in the past.  I haven't had a sinus infection since I started drinking Shakeology six months ago.
✔  Control of my sugar and carb cravings.  No more afternoon trips to the vending machine.
✔  Improved energy.
✔  Less bloating.
✔  Lifted mood and an overall sense of improved well being.
✔  Better sleep.  I'm not waking up at 2:00 am fighting to go back to sleep for hours.
✔  Clearer skin.  I used to have redness around my nose and chin. The redness is gone.
✔  Weight loss.  While Shakeology is not a weight loss shake, it does aid in weight loss.  It's been an intrical part of my 20 pound weight loss!

What about the cost?  At $4.00 per day (a little less if you're a Discount Coach), you are making an investment in your health.  We don't hesitate to spend $10 - $12 on lunch, $5+ for the daily Starbucks run or $4 for a glass of wine...why do we hesitate to spend $4 a day on our health?  I'll be honest...I felt the same way about the cost.  What I found is I was able to cut items from my monthly budget to more than make up for the cost of Shakeology.  I don't eat out as often, I don't buy as much wine, all those supplements I used to take are no longer on the list and I'm not purchasing food at the grocery store for breakfast.

After six months of drinking Shakeology daily I've gone from sceptic to believer.  If you'd like to learn about how Shakeology can lead you to your success story, reach out to me at sueharkerfitness@gmail.com.  Until then...

Here's to the healthiest meal of the day!

Sue

Not Your Momma's Brussel Sprouts

As a kid brussel sprouts were my least favorite thing to eat!  The smell of boiled brussel sprouts would permeate the entire house.  You would know what was for dinner as soon as you opened the front door.  Inevitably I would try to feed the brussel sprouts to the dog under the table without my siblings selling me up the river!  Sorry Mom!  I love you, just not your brussel sprouts!

One of the best parts about being an adult was that I never had to eat brussel sprouts again!  A few years ago someone convinced me to try roasted brussel sprouts.  This conjured up all those old memories, but I was pleasantly surprised how tasty they were.  Could it be that my taste buds had changed over the years, or that brussel sprouts weren't that terrible after all with a different cooking technique?

I began experimenting with recipes for roasted brussel sprouts.  The following recipe is now a staple in our weekly meal prep.  The entire family loves them!

INGREDIENTS

1 lb bag of fresh brussel sprouts
3 small white potatoes
1 container of mushrooms
8 slices of bacon (because let's face it...everything is better with bacon)
1 tbsp minced garlic
2 tbsp olive oil
1 tsp Flavor God Everything seasoning or the seasoning of your choice

DIRECTIONS

Preheat oven to 375 degrees.  Cut brussel sprouts into quarters.  Chop potatoes and mushrooms into small pieces.  If the pieces are too large they will not roast thoroughly.  Cut bacon slices into 1 inch pieces.  Combine brussel sprouts, potatoes, mushrooms and bacon into a bowl.  Add minced garlic, olive oil and seasoning.  Mix thoroughly.  Spread mixture on a large cookie sheet in a single layer.

Roast for 35 - 45 minutes.  The finished time will depend on your taste.  Some people like their brussel sprouts lightly roasted...some like them crispy.

I will typically make a double batch on Sunday and we'll enjoy as a dinner side, an addition to my lunches at work and the kids will even eat these cold as a snack!

Enjoy!  Give them a try and let me know what you think!

Sue
sueharkerfitness@gmail.com

Whole 30 Results

Mid January I decided to embark on a new round of the Whole 30.  I was struggling with stress eating and my results were showing it!  I needed to kick some of those bad habits to the curb.  

This is not my first rodeo with Whole 30.  I completed the first round in January 2015 with great results.  I've read that every time you complete a round of the Whole 30, the experience will be different.  That could not be more accurate.  

The first time around, I felt deprived by the things I couldn't eat or drink for 30 days.  I was literally counting the days until I could indulge in my favorite foods.  My first post Whole 30 meal was pizza and wine.  The stomach and head ache that followed is memorable!  

This time around I started with the right mindset.  I did not feel deprived that I couldn't eat cheese or drink wine.  I embraced the fact that I physically felt better by not eating or drinking the forbidden foods during the Whole 30.  As a result, I don't plan to go back to my old habits any time soon.

I lost 10.2 pounds and 6.5 inches in 30 days.  As fantastic as that is, it is only part of the results!  In addition to the weight loss, I'm benefiting from these positive changes:

👉  I'm sleeping like a baby.  No more waking up in the middle of the night and struggling to go back to sleep.

👉  The brain fog has lifted.  I find I'm more productive and focused on the task at hand.

👉  The swelling I would feel in my hands after eating a carb heavy meal is gone.

👉  My skin is clearer and I even had someone comment that the whites of my eyes are brighter.

👉  An overall sense of improved well being and positive outlook.

👉  Cravings are gone.  

I didn't realize how bad I felt until I started feeding my body with whole foods day in and day out.  I now make decisions about food based on how I will feel after eating, not how the food will taste as I'm eating.  That small change in mindset is making all the difference in the world!

I'm excited to share what I've learned during this process.  I'll be hosting a free Whole 30 Quick Start group starting March 1st.  This 7 day group will cover all the details of the Whole 30 to get you started successfully on your own Whole 30 journey.

If you've been struggling with your relationship with food, or just want to kick up your results a notch, this could be the group for you!  Send me an email to sueharkerfitness@gmail.com to reserve your spot.

Sue

Whole 30 Essentials

I am currently on Day 25 of my second round of Whole 30.  I'm feeling so fantastic, I plan on extending the Whole 30 lifestyle beyond the 30 days.  I've finally embraced the realization that the food I put in my mouth has a huge affect on the way I feel mentally and physically.  It's really going to need to be worth it for me to give up this feeling!  Mindlessly munching on a bag of chips at the end of the day...not worth it.  A key lime cupcake to celebrate my birthday...worth it!

Even though the Whole 30 consists of eating super clean food, it doesn't have to be boring or bland. Through trial and error I've found a few products that are essential for a successful Whole 30 experience.  Let's get to the details...

Flavor God Seasoning - These Paleo seasonings are GMO and MSG free.  They have a wide range of flavors.  I use them to season vegetables and meat.  I can't wait to try the Buffalo seasoning!

Tessemae's Dressing - All natural and certified organic dressings and marinades.  I use them for salad dressing and chicken marinades.  They offer great flavor without all the additives.  Check the ingredients!  Not all flavors are Whole 30 compliant!

Primal Kitchen Mayonnaise - Even during a Whole 30 a girl still needs to be able to have some tuna salad!  This mayo makes it compliant and delicious.  Avacado oil based mayonnaise made from cage-free eggs, and no sugar added in original and chipotle flavor.

Coconut Secret Coconut Aminos Seasoning Sauce - This sauce will replace soy sauce and you won't even know the difference; except you won't feel bloated after you eat it!  I use coconut aminos to flavor stir fry or meat for lettuce wraps.  The sauce is 100% organic.  Gluten, soy, MSG and GMO free.

RX Bars - These bars save me when I'm traveling!  Simple and delicious without compromising nutrition.  All flavors are not Whole 30 compliant.  The website has a Whole 30 pack that will give you an assortment of flavors.

LaCroix Water - What do I drink when everyone else is having a cocktail?  LaCroix with lime in a wine glass of course.  Sparkling water.  Zero calorie.  Zero sweetener.  Zero sodium.  So many flavors to choose from!

If you're interested in learning more about the Whole 30 program, click the link for details.  It doesn't matter if you're doing a Whole 30 or not, these products are flavorful and a great replacement for additive, sugar and salt laden products you may have in your pantry.  Try them out and let me know what you think.

Sue
sueharkerfitness@gmail.com

Make the most of your time in this busy world!

I decided last year that I was going to stop using the word "busy" to describe myself when someone asked how I was doing.  "Oh, you know, just crazy busy" was my standard response.  Was I busy?  Sure.  More so than other people working full time with a spouse to love, kids raise, pets to walk, family and friends to nurture and households to run?  No. So why was I always so focused on being busy?  I took a step back and really evaluated where I was spending my time.

What I learned...Many things in life aren't equal, but everyone gets the same 24 hours a day, 7 days a week.  Why do some people navigate their busy lives to become successful and others don't?  We make time for what we truly want.  I let that sink in for a while and took inventory of where I was spending my time.  I was getting up early every morning to binge watch Netflix and savor coffee before the rest of the family saw the light of day.  Social media had become a huge time suck for me.  Mindlessly scrolling my feed in every spare moment.  I wasn't taking care of myself and my energy level was at an all time low.

It was time for an overhaul.  I made my health and fitness a non-negotiable part of my day.  I no longer lounge on the couch watching Netflix or TV.  I honestly can't tell you the last time I watched a TV show.  I limit my social media time.  Now, I get a workout complete and start my day right in the same time it would take me to make coffee and watch one episode of Friends.  I began feeling so much better that I decided to become a Beachbody Coach so I could help other women get started on their journey to health and fitness.

Since becoming a coach, I've had many people ask me how I have time to do it all.  It's amazing how productive you become when you're taking care of yourself.  It was important to me to improve my life for my family and help others along the way.  I utilize the extra time I've gained to check in with my challengers and clients, write this blog, share my health and fitness journey and feed my brain with personal development.

As a result, I've lost almost 20 pounds, I'm more present with my family, I'm happier and I love spreading a little sunshine to others!

We all have the same 24 hours in a day.  Make a choice.  You can use being busy as an excuse, or you can make a decision to do something for yourself that will not only improve your life, but your families as well.

Time is our most valuable resource...choose wisely.

Sue
sueharkerfitness@gmail.com