Wednesday, December 2, 2015

Thursday, November 19, 2015

21 Day Fix Meal Plan -- Simplified. How to plan your meals!

So, you ordered your 21 Day Fix program, your package arrives, you look at the meal plan, and it seems confusing...maybe even overwhelming because it's something NEW to you that you've never done before.

I have great news!!!  That's what COACHES are for!!  We are here to HELP you -- to break your 21 Day Fix meal plan down in SIMPLE terms so it's easy to understand, you feel confident that you know where to start and what to do.

If you haven't already checked out my blog post about "How to Create your own 21 Day Fix Meal Plan"...make sure you check it out!  If you have, and meal planning still hasn't completely clicked for you...read on...I'm going to show you exactly how I simplify my 21 Day Fix meal plan.

First things first...you need to figure out your calorie bracket.  I follow the 1,200 - 1,499 calorie bracket:


As you see...the colors we need the most containers for are RED (protein) and GREEN (veggies).

So, I prep most of my REDS and GREENS together and base the rest of my snacks around my main meals.

Examples:
Balsamic Chicken with Zucchini and Onion



Chicken Marsala with Mushrooms




YELLOWS! "Add ins"
I usually choose 1-2 Yellows (starchy carbs) to prep each week...I consider these "add ins" when I feel like I need a little extra energy, or if I'm feeling like I want to eat more than protein and veggies.  Great "add ins" for these meals would be whole wheat pasta or quinoa.

I choose to eat my Yellows only when I feel like my body needs them.  As a coach, I work (sitting) from my computer on social media, so my body doesn't require a ton of extra starchy carbs for energy.  Sometimes I add my Yellows in as a snack (Whole Wheat Crackers) during the day instead of adding them to my meals.  You also have the option to replace 3 Yellows with one glass of Red Wine at the end of your week.  So, choose your Yellows carefully, and make sure you eat them before 6pm! :)


GREENS!
I usually keep raw veggies on hand for the days I haven't checked off all of my Greens.  I find that unless I eat a salad during the day at some point, I usually have some Green Containers left over, so I count Raw Veggies as one of my daily snacks.  I know...not the most tempting snack...but, we are FUELING our bodies so we see results, right?! :)

PURPLES!
Purples are simple!  Keep Fruit in your house, and when you are craving energy or something sweet...eat your fruit! :)  You may also use your fruit serving to add to your Shakeology.  We always keep a mixed bowl of fruit in our fridge, and apples and bananas on the counter where I can see them!  Must eat fruit before 6pm!


BLUES!
I also consider Blues "Add ins".  Sometimes I add a Blue container of Cheese to my meal, or I add Avocado to my salad, Hummus with my Raw Veggies, or I snack on Almonds.

ORANGES!
Oranges are "Add ins" for me as well.  If I eat a salad, my Orange container for the day is always Salad Dressing.  If I don't eat a salad, I have sunflower seeds or pumpkin seeds as a snack.

TEASPOONS!
I usually count my Teaspoons as the Coconut or Olive Oil I cook with.  If I cook with Organic coconut oil/olive oil spray and I don't use much...I count my Teaspoons as All Natural Peanut Butter :)  I usually eat my 2 Teaspoons of Peanut Butter with an Apple, or in my Shakeology, or maybe even on a piece of whole wheat toast if I feel like I need energy before a workout!

QUICK REFERENCE
If I'm short on containers, I prepare these things to snack on throughout the week:

REDS - Shakeology, Boiled eggs, or Cottage Cheese
GREENS - Raw Veggies (or cooked ones if you prefer)
PURPLES - Fruit
YELLOWS - I'm rarely short on Yellows (lol don't we all love starchy carbs??), but if I am I usually save them for a glass of wine at the end of the week (3 yellows)
BLUES - Cheese, Hummus, Avocado, Almonds, Cashews, Pistachios
ORANGES - Salad dressing or seeds (sunflower, pumpkin, etc)
TEASPOONS - Oils or Peanut Butter (peanut butter wins 9/10 times! ha!)

-----------------------------------------------------------------------------------

This is how I typically plan for the week:
Add all REDS (4 proteins) and GREENS (3 veggies) to my meal plan FIRST.


Then, I pretty much pick and choose my other containers depending on what I'm in the mood for that day.  I like the freedom of being able to choose, and as long as I know I have 2 fruits, 2 Starchy Carbs, 1 Healthy Fat, 1 oil/seed, and 2 tsp of oil to cook with OR peanut butter left after my main meals are prepped and scheduled (4 proteins and 3 veggies)..those are pretty easy things to throw into my eating plan without too much thought.

Here is what my meal plan ends up looking like :)


If this STILL seems confusing...no worries...if I am your coach, I will happily walk you through it.  Once you follow the 21 Day Fix meal plan for 1-2 weeks, you will be a pro! :)







Wednesday, November 18, 2015

Balsamic Chicken - Crockpot - 21 Day Fix Extreme Approved

I absolutely LOVE crockpot recipes...especially super easy ones that are low in calories, saturated fat, sodium, sugar, and carbs but HIGH in protein (muscle food).

I made this Balsamic Chicken recipe in the crockpot last night, and it was a hit!  It has lots of flavor, and it's 21 Day Fix Extreme approved...yippee!



Ingredients:
6 boneless chicken breasts (fat trimmed off)
2 regular cans of low sodium stewed tomatoes
1 onion chopped in chunks
3 zucchinis
4 garlic cloves
1/2 cup balsamic vinegar
1 tbsp olive oil
1 tsp: oregano and basil
1/2 tsp thyme
black pepper and salt to taste
1/4 tsp Ground red pepper
1/2-1tsp Garlic powder
1/2-1tsp Onion Powder
Organic oil spray

How to Chicken:
Set slow cooker to low setting.  Pour 1 TBS of olive oil on bottom of slow cooker.  Add chicken.  Top chicken evenly with oregano, basil, thyme, salt, pepper, and onion powder.  Sprinkle a little ground red pepper.  Add 4 garlic cloves.  Top with balsamic vinegar and tomatoes.  Slow cook on high for 2 1/2 hours or until chicken is tender and pulls apart. (my slow cooker runs a little hot)

How to Veggies:
The KEY to stir fry veggies is to start with a HOT pan.  If you put the veggies in the pan and let it heat up with the veggies...they will most likely end up soggy.  I usually set my burner to medium-high and let it heat up while I cut my veggies.  Since all veggies cook at different paces, I sautéed the zucchini first.  Spray the hot pan with olive oil spray, and add zucchini.  Spray the zucchini after adding to pan.  Let sit, and add a layer of salt, pepper, and garlic powder.  Let the side of zucchini brown before flipping in the pan.  Sauté until brown on each side but still tender in the middle.  Add to individual prepping bowls.  Wipe the pan clean with water and a paper towel.  Let the pan get hot again and sauté the onions exactly the same way and add to individual prepping bowls.  Let cool and cover.  Add chicken once thoroughly cooked.

Original recipe credit goes to skinnyms.com.  I just added zucchini, onion, garlic powder, red pepper, and I omitted rosemary.

Nutrition info:
Makes: 7 Servings -- Serving Size:  1 cup -- Calories: 190 -- Fat 6g -- Saturated Fat: 1g -- Trans Fat: 0g -- Sodium 121mg -- Carbs: 5g -- Fiber 1g -- Protein 26g -- 21 Day Fix Extreme: 1 Red 1 Green






Friday, September 18, 2015

How to Eat {and drink} Healthy on Date Night -- Dinner and Drink Tips

Date nights = TEMPTATION for food and drinks for myself and hubs!!  It’s not often that we get to break away from the kids and reconnect, laugh, and have fun together -- just the two of us. We’ve found that there are ways to still enjoy ourselves and eat yummy foods (and sometimes cocktails) that don’t totally KILL our health / fitness goals. Here are a few tips to cut the calories during your next date night along with some of my personal fav date night healthy options!




Skip the Chips & Salsa and Bread


This one is simple--well sorta! haha  It’s easier to skip the chips when you realize that 4oz of chips at a Mexican restaurant = 600 calories, huh?  And, that small breadstick dipped in 2 TBS of olive oil at your fav italian restaurant adds 340 calories to your meal.  Food for thought!




Keep it Grilled with Veggies


It’s ok to say to the waitress, “I hope you don’t mind we may be a little picky with our order...we are trying to keep things light”.  If you let your waitress know ahead of time, they are usually more than happy to help!  Ask for GRILLED instead of FRIED. Most restaurants can prepare any regularly fried food as a grilled option instead.  Go one step further and ask for no butter or oil to keep it extra lean!


Consider swapping French fries for an extra side of veggies (again, no butter!). Or, swap the mashed potatoes for a plain sweet potato or side salad to keep your calories intake down.


TIP:  Most restaurant meals are FULL of sodium...so, ask for no salt if you want to decrease your morning after restaurant bloat! {drinking extra water will help too!}

Season's 52  Lump Crab Wedge with Veggies
Everything at Season's 52 is under 475 calories and is nutritionally balanced and delish!!  
It's a GREAT Date night spot!



Outback Maple Mustard Chicken with 2 sides of Veggies
Next time I'd order the maple mustard sauce on the side :)
Order veggies with no butter or salt.  Add lemon to veggies for flavor.




Split the Meal


Did you know that restaurants typically serve 2-3 times MORE than a suggested serving size?  YIKES.  Sharing a meal will slim your waistline AND save you some money! If you both want to try something different, ask your server to box half your entrée before it even appears at the table.  Less temptation :)


Read Between the Lines


When looking at the menu, consider a few things to keep you meal low in saturated fats, trans fats and cholesterol. Any foods that are fried, scalloped, pan-friend, sautéed, buttered, creamed or stuffed are typically higher in fat and calories. Choose the steamed, baked, grilled or roasted options. Pick a meal that includes seafood, chicken or a lean meat and try to avoid fatty meats. Look for items that are marked “healthy” or “smart choice.” If there aren’t any, consider asking  your server about the ingredients in your meal.
Bonefish Sea Bass with Mango Salsa and Green Beans
Ask for no butter or oil on fish and veggies.



Eat the Appetizers -- Only the healthy ones!


A lot of restaurants have a wide range of healthy appetizers, from seafood to vegetables. Consider skipping a full meal all together and order two appetizers instead. This way, you’ll cut back on calories and get to try the tasty appetizers that you’ve previously skipped to maintain your waistline. One of our favs!

Outback Ahi Tuna 
Skip the creamy dipping sauce and ask for a side of ginger soy sauce.



Choose your Salad Entrees Wisely


Most people assume that ordering a salad as a meal is the healthiest choice when eating at a restaurant. Not always the case.  Contrary to belief, salads loaded with meats, cheese, and croutons are loaded with calories--some even contain more fat, calories, and sodium than a full entree. For example, a normal Caesar salad with chicken and fried croutons {yes, croutons are FRIED!} can add up to 560 calories and 36 grams of fat. The trick is to order the salad: {Skip the cheese, croutons, and creamy dressings -- they add calories and fat!  Load your salad with veggies and a light balsamic dressing -- or oil/vinegar.  If you’re going super light...use lemon as your dressing!} Here are some of my favs!!

Bonefish Cilantro Lime Shrimp Salad 
{skip the cheese and ask for dressing on the side}
EXTRA Lean:  Use lemon as dressing, and skip the cheese, beans, and corn.  
Ask for extra roasted red peppers, onions, and tomatoes



Bahama Breeze 
Grilled Chicken and Tropical Fruit on Mixed Greens
{skip the cheese and almonds and ask for dressing on the side}
EXTRA Lean:  Use lemon as dressing, and skip the cheese, and almonds.  
BONUS:  Adding fruit to your salad adds flavor and cuts down on the amount of dressing needed!


Outback Sesame Chicken Salad 
EXTRA Lean:  Order dressing on the side OR use lemon.  Skip the almonds and corn. 
Ask for extra roasted red peppers, onions, and tomatoes.




Choose a Healthier Drink


Instead of choosing a thick beer, try a glass of white wine. Studies show that a nightly glass of wine includes antioxidants that protect the heart and lower cholesterol. The average glass of red wine has 120 calories, while white wine has 110 calories. Light beers have approx 100 calories.  Also note that ciders have the most amount of calories. If you’re into mixed drinks, try choosing one a light or diet option to reduce calories. Many mixes and syrups are loaded with sugar and empty calories. Mojitos, tequila sunrise, mint julep and Tom Collins are all healthy-minded drink choices.  Or, cut the mixers altogether and order a vodka with soda water and extra limes {Don’t choose tonic water--it contains hidden calories}

Extra Lean -- Choose water, or sparkling water!





Check out this awesome website that lists different types of restaurants and offers healthy options at each!

Thursday, September 10, 2015

How to Increase your Confidence and Overall Happiness

I know, mamas...after having babies, our bodies result in so many changes!! Our emotions are HIGH on love, yet sometimes flat with confidence. Feeling beautiful is more challenging than ever before. But, with some guidance, self-discipline and understanding, there are many ways to regain your confidence and become a much happier you!! <3



Reclaim your Body

Yessss...things shift after having kids or as we age. {dun dun dunnn} BUT, with a little energy we can reclaim our body confidence. It’s important to accept your new body. Be proud of what you’ve accomplished. Learn to love your scars and stretch marks. They gave you the most precious gift.  Focus on HEALTH and how to treat your body the way it should be treated instead of seeking physical PERFECTION. Take five minutes each morning to have a good stretch, followed by a 10- to 20-minute walk. The walk not only burns calories, but fresh air is great to combat stress. Don’t think you have to exercise for hours at a time.  I, personally, choose workouts that are only 30min per day like CIZE, 21 Day Fix, or Chalean Extreme...and, that does the trick for me!!  Take a small amount of time each day, and make it a HABIT just like brushing your teeth!  This will get you feeling happier with your body and give you energy during the rest of your day!!  




Take Control of your Diet and Exercise

Aside from regular physical activity, there are many things related to diet and exercise that can help increase your confidence. Drastic dieting is not a good long term solution, so find simple solutions that continue to give you protein and strength. Think smaller portion sizes, water instead of soda, whole foods instead of processed, and salads with light, homemade dressing instead of sandwiches. Also, consider making time for sex with your partner--yes, ladies...that's important too! It’s a free workout and it’s sure to bring happiness to your self-esteem. :D

Take advantage of joining one of my FREE nutrition groups to help you get started on a healthier path!  Add me at FB.com/Linds.Westbrook and ask via message to be added :)  It's completely FREE :)



Focus on the Positives

Instead of focusing on that "flabby tummy" you don't care for, think about your beautiful legs or anything that you LOVE about you. Stay away from negative thoughts and think of the positive in everything--we are our OWN worst critiques...but, we SHOULD be our own biggest fans <3. Avoid individuals who bring you down, and surround yourself with people who love and support you.  {I've found love and support within my coach community.}  These ladies are always there to lift me up! <3  Instead of focusing on the problems in your life, focus on the positive...the things you CAN control, solutions to make good changes, and think about how you can bless someone else's life.  We RISE by lifting others. <3



Change your Image

By simply smiling more often or straightening your posture, you can FEEL more confident and you can light up a room with confidence.  If you don't believe me...try it.  What we believe about ourselves in our minds becomes our REALITY.  If you tell yourself you are confident and you present yourself that way...you immediately FEEL more confident.  Confidence takes practice just like anything else.  Make direct eye contact with people, smile as they talk. This will help them feel more comfortable around you. Experts believe that those who speak clearly feel more self-confident. Make it part of your day to get ready--do your hair, do your makeup {if that's you're into makeup}, dress however you need to to feel GOOD about yourself. This not only makes you happier with your self image, but helps others view you as a successful, confident person-- because THAT is what you are!

What you believe about yourself becomes your REALITY.
For more inspiration, visit me at FB.com/Linds.Westbrook -- I'd love to connect with you!


Make Time For Yourself

Many experts believe that making personal time for yourself can most certainly boost your confidence and happiness. Go to the park alone and read a book. Make a standing appointment for a pedicure--and, have a glass of wine or a sparkling water!!! Even spend 20 minutes when the kids are asleep enjoying a bubble bath. Taking a little time to focus on YOU has all the assets for better confidence.  YOU are a PRIORITY.  Don't forget that!


Tuesday, June 30, 2015

Chipotle Inspired Cilantro Chicken Bowl -- 21 Day Fix Approved

I just tried Chipotle for the first time on vacation, and I'm obsessed!  Yes, I know, live under a rock. :D  We got home, and I was feeling the need to eat healthy after over-indulging for 4 days, but I also needed to satisfy this craving...soooooo, my sweet hubby went to the store and picked up ingredients to make a lower-carb version (aka--skipped the rice but had to keep the corn).  It was fabulous.  Here it is: 1 RED 1 YELLOW 1/2 GREEN



Cilantro Chicken Bowl

Ingredients:
1lb boneless, skinless chicken breasts 
4TBS vinegar
2TBS chipotle
2TBS chili powder
2TBS black pepper
Cilantro
Fresh salsa
Fat free plain greek yogurt
1 can black beans
Pico de gallo
1 Organic corn on the cob

Directions:
Marinate chicken in vinegar and spices for 30min
Preheat oven to 400 degrees
Bake for 15min, flip chicken, and bake for another 8min or until tender and cooked all the way through
**If you're in a rush, you may use your Easy Prep Chicken instead and add spices.**
Place corn in water, bring to a boil, turn off burner, cover, and let sit
Heat black beans on stove top or in microwave
Slice chicken, and top with plain greek yogurt, black beans, salsa, pico, cilantro, and corn
Enjoy! :)


Tuesday, June 23, 2015

Top 10 Mistakes that Brand New Beachbody Coaches Make

I've learned a lot within my {almost} 3 years as a Beachbody coach.  Some of my teammates are super successful.  We are currently ranked an 8 Star Elite team (12 Star combined). While many coaches on our team are very successful, others have "tried" to build a business and quit before their business ever took off!  Why does this happen?  There seems to be a pattern with coaches who are unsuccessful in this business...let me explain...

TOP 10 MISTAKES BRAND NEW BEACHBODY COACHES MAKE:

1-  Social media becomes a Beachbody BILLBOARD with stock photos of Shakeology and workouts.
Social media is a place where people go to connect with other people.  They don’t go on social media to BUY things.  They go on AMAZON to buy things.  So, first things first.  Your social media should give people a good idea of WHO you are, WHAT you love, and what your LIFE is like.  YOU are not Beachbody.  YOU are you…and, Beachbody, a healthy lifestyle, and coaching just happens to be a part of your life.  Share your life, personality, and what makes you YOU.  And, share Beachbody as it fits into your life.  Come up with real, transparent, authetic posts that share the real YOU.  Don't just SHARE all other coach's posts :)

THIS:



NOT THAT:




2-  They lead with their OWN agenda instead of listening to people’s goals and helping them find a solution.
You’ll find that people aren’t too motivated by YOUR Success Club goals.  They are inspired by your excitement and your journey, but they are MOTIVATED by their own goals and how their lives will be happier once they reach their goals.  As a coach, it’s your job to ask questions, be a good listener, and focus on how you can HELP.  I promise you…people FEEL if you genuinely care, and they don’t care what you know until they know that you care.  Aim to be the HELPER.  Add value to their lives, and be a problem solver, and your goals will naturally happen.



3-  They don’t post on social media in fear of what friends / family might think or say.
People will have their opinions whether they voice them or not.  Not just about your new coaching journey, but EVERYTHING in life.  It’s impossible to make everyone happy.  You can’t be everyone’s cup of tea.  True friends will support anything they see that is positive in your life.  If they are not supportive, they are not your true friends.  You know the saying goes, “Those who matter don’t mind, and those who mind don’t matter”.  Your social media is the store front of your business.  If you are not posting {consistently}, it’s like putting a “CLOSED” sign on your business.

PS-- I've had friends disapprove, and after seeing my success with the business...they joined.  Sometimes you need to PROVE it to them :)

4-  They expect their upline coach to give them permission to start.  They are afraid to fail forward.  They expect that success should fall into their lap without putting forth the effort.
YOU are now a business owner…so, it’s time to start thinking like one :)  Our team training and online office provides resources for every question you have.  Business owners learn through trial and error.  We like to call this “Failing Forward”.  You need to realize right now that you’re not going to do everything right the first time.  And, that’s ok.  Making mistakes is the only way you can learn, grow, and become better.  Your upline coach is your MENTOR, not your boss.  A mentor is someone who has done something you want to do who is able to guide you to the resources you need and SHOW you how they succeeded.  Your upline coach should match your efforts.  But, if you stop showing up, they are not going to keep messaging you to ask why. They can’t do the work FOR you. It’s up to you to show up daily and do the work.  As a business owner, the only person fully responsible for your success is you! 



5-  They waste a lot of time scrolling the newsfeed and being unproductive.
Ahhhh it’s SO easy to get sucked into social media and think you’re working! ;)  I've been guilty of this too!  But, if you’re scrolling the newsfeed or Pinterest, I hate to burst your bubble, but that’s not work, my friends. ;)  If you’re not focused on your to-do list and doing your 3 vitals…you’re not working…you’re actually wasting time that COULD be spent building your future OR spent with your family.  Write out your to-do list, turn off all notifications and other distractions, and knock it out!  

6-  They OVERTHINK and never implement because it has to be “Perfect".
You can watch all of the trainings in the world, but if you’re not implementing what you learn, the time spent watching trainings isn’t doing you any good.  DONE is much better than perfect.  Don’t overthink, dream, and fantasize…just DO.

7-  They lead with FACTS instead of PASSION and stories.
Have you ever heard, “Do it with passion or not at all?”  That’s so true!  Passion and excitement are like a MAGNET!  You can list the facts about Shakeology, but until they know what it’s DONE for you they don’t really care.  Sharing your story and your struggles (with a silver lining) help people connect with you and relate with you.  That’s what helps you stand apart from other coaches.  And, ultimately, that’s what makes someone choose YOU to be their coach—because they feel connected with you in some way, and/or because they felt your passion and excitement and wanted to be around it.

8-  They wait to share their journey because they want “the perfect body”
People are not inspired by perfection.  They can’t relate to perfection.  They are inspired by your JOURNEY.  They are inspired by seeing someone just like them accomplish something they hope to accomplish themselves.  If you can make someone think, “If she can do it, so can I!”—you’ve just inspired them!  If you wait to share your results until your journey is over…you’re missing out on valuable potential growth {and gaining a following} in your business.  Check out Ali's results.  She's a DIAMOND coach on our team who has been rocking her journey fearlessly from Day 1.  Sharing her entire journey has inspired so many people in her path and has grown her a successful business.  Doesn't she look fab?!




9-  They skip one or more of the 3 Vital Behaviors
  • They skip Personal Development because they “don’t have time” or “don’t need it”.  For many coaches, PERSONAL DEVELOPMENT is the most common thing coaches tend to blow off — yet, it’s the MOST important thing IMO that will set YOU apart from other coaches. PD will teach you:  -How to become a more positive person.  -How to be an amazing communicator so you understand how your potential customers and coaches think so you can better relate to and help them!  -To shift your mindset from “Employee" (which most of you are right now if you work for someone else and you’ve never owned your own business) to “Business Owner” mindset — which will literally make or break you in this business.  -How to SELF-motivate yourself.  -How to organize yourself and learn how to work SMARTER instead of HARDER so you can balance business with family life.  -How to be a great LEADER to your team.  -How to deal with negative situations and find the silver lining.  -How to inspire others
  • They are not a product of the product.  Just as you cannot recommend a restaurant you’ve never been to, it’s almost impossible to convince someone to spend their hard earned dollars on something YOU don’t believe is worth the money yourself.  I, personally, only recommend the products I use and love.  This way, I come across as genuine because I have personal experience and can speak about these things with passion and excitement!   ALSO—if you’re not being a product of the product, that makes it very difficult to share your journey on social media to inspire other people which gives you less to post about.  I notice when my coaches fall off the health/fitness wagon, they stop posting which, in turn, effects their business.  If you are a product of the product, you will stay passionate about what you’re doing and helping others!
  • They feel uncomfortable personally inviting, so they post on Facebook and expect people to come to them.  You have to remember that only 3-10% of your FB friends actually see your posts!  So, you can’t just post and expect that everyone comes knocking at your door.  You have to actively invite people to join with you!  No, you don’t have to single people out or make them feel like you’re asking them to join a challenge because they NEED to.  We are not in business to annoy or offend people.  First, you need to BELIEVE in what you’re doing.  I would hope that a challenge group has benefitted your life in some way and you’re feeling great!  Don’t you want to share that with people?  I HOPE SO!  What you have to offer is amazing…don’t be afraid to share it with the world.  

10-   They get discouraged and want to quit because people are saying “no” to them.  Or, they don’t give themselves enough TIME to build a successful business.
This is NOT a quick money making scheme.  This is a legit business that takes time, patience, and effort to build.  People say no for 2 reasons:  Either you made them feel in some way that you didn’t care about helping them with their goals {you were leading with YOUR goals instead of theirs} OR they are simply not ready.  People have to be in the right mindset to want to make a big lifestyle change.  If they don’t feel like they will fully commit, they won’t join you.  But, they will continue to watch you to see if you’re consistent.  So, keep sharing what you’re doing.  Offer to help them anyway you can, even if you’re just sending them a random, helpful tip.  If you show you care, they will come back to you when they feel ready.  I like to tell my coaches, “Be here in a year”.  If you’re doing your 3 Vitals daily and posting on social media daily, you will see growth in your business.  The only way to FAIL is if you QUIT.

Instant Oatmeal in a Mason Jar

OMG I found this recipe on a fellow blogger's blog and fell in LOVE.   These "Instant" oatmeals are so simple for on the go and/or for the littles <3
Recipe and photo credit: CleanFoodCrush.com

FLAVOR COMBINATION IDEAS

"I use all freeze dried fruit (no sugar added). It’s crunchy and sweet.
Freeze-dried fruit maintains all of it’s vital nutrients and vibrant flavor, making it a convenient shelf-stable healthy option.
(no refrigeration needed)

■  Apples & Cinnamon

(1/4 cup freeze Dried Apples, 1/4 tsp Cinnamon, pinch of granulated stevia, or granulated sweetener of choice)

■ Raspberries & Dark Chocolate or Cacao Nibs

(1/4 cup freeze dried Raspberries & 2 Tbsp dark chocolate chips or nibs)

■ Monkey Mix

(1/4 cup freeze dried banana chips, 1 Tbsp coconut flakes, 1 Tbsp dark chocolate chips or nibs)

■ Triple Berry

(1/4 cup freeze dried triple berry mix & a pinch of granulated stevia, or granulated sweetener of choice)

■ Blueberries & Cream

(1/4 cup freeze dried blueberries, a pinch of powdered vanilla (huge health benefits in powdered compared to liquid extract), & a pinch of granulated stevia or granulated sweetener of choice)

■ Peaches & Cream

(1/4 cup freeze dried peaches, pinch of powdered vanilla (huge health benefits in powdered compared to liquid extract), & a pinch of granulated stevia, or granulated sweetener of choice)

■  Strawberry & Banana

(2 Tbsp freeze dried strawberries, 2 Tbsp freeze dried banana & a pinch of granulated stevia, or granulated sweetener of choice)
■ Try adding your favorite chopped nuts, or a 1/2 scoop of protein powder to any of these varieties.
(THINK: Banana-Pecan, or Raspberry-Walnut! GET CREATIVE)

DIRECTIONS

Prep ahead:
Use Pint glass canning jars to ensure that you will have room for your liquid & stirring.
  • The photo shows 1/2 pint jars that were assembled for my children using smaller 1/3 cup portions of rolled oats. :)
■  Add 1/2 cup dry rolled/old fashioned oats to the bottom of the glass jar.
(note: this method will NOT work with steel-cut oats)
■  Add your favorite flavor combos.
■  Seal tightly, and store in the pantry until ready to use.
(For freshest flavor use within 10 days)"
Recipe and photo credit: CleanFoodCrush.com


Monday, June 22, 2015

Spaghetti Squash Tuna Casserole

Spaghetti Squash Tuna Casserole:
Ok, so this one came out of the blue!! We are going on vacation in 2 days and have very limited groceries! wink emoticon I googled "Spaghetti Squash and Tuna" and a similar recipe popped up! I used the ingredients we had on hand and altered the recipe a bit, and to my surprise, it was a hit! SO GOOD!

Ingredients:
2 packs of Tuna (in water)
2 cups of Cream of Mushroom Soup (low sodium and lower in fat -- I only had Campbell's on hand...because like I said, I was workin with what I had...but, Amy's Organic would be a better option)
Frozen Peas
1 Large Spaghetti Squash
1 tsp Pink Himalayan Salt
1/2 tsp Black Pepper
1/2 tsp tumeric powder
Topping:
Sprinkle of Panko Crumbs
Sprinkle of reduced fat Mozzarella Cheese

Directions:
Cut spaghetti squash in half (vertically), and scoop out seeds.
Place 1 TBS of water on a plate, and place spaghetti squash face down on the plate. Microwave for 12min. Let sit for about 5min (will be HOT!)
Mix all ingredients (excluding the topping) and scooped out spaghetti squash in a medium casserole dish.
Bake for 20min.
Add topping and bake for another 10min.



Thursday, June 18, 2015

Is Beachbody a Pyramid Scheme or Scam?

PYRAMID SCHEMES / vs. / BEACHBODY

Sooooo...within my THREE years as a Beachbody coach, I've had several people ask me, "Is this one of those PYRAMID things?".  Half of the time they are not even SURE what that even MEANS! haha  But, I'll be straight up with you.  I was one of those skeptical people who thought the same exact thing.  I researched extensively to find the real facts before I jumped 2 feet into coaching.  There IS a difference between a "Pyramid Scheme or Scam" and a "Legitimate MLM company".  Here's the scoop!


But, first...FUN FACT:  Did you know that 83% of women who make 
OVER $100,000 per year work for an MLM?  Yep.  That's right.  Ok...read on :)


FACTS from the FTC Guidelines


FTC:  "Pyramid Schemes promise consumers or investors large profits based primarily on recruiting others to join their program, not based on profits from any real investment or real sale of goods to the public."
Beachbody spends millions of dollars every single year on informercials promoting REAL products that help the public achieve REAL results.

FTC:  "Some schemes may purport to sell a product, but they often simply use the product to hide their pyramid structure. There are two tell-tale signs that a product is simply being used to disguise a pyramid scheme: inventory loading and a lack of retail sales."
Majority of Beachbody’s profits come from retail sales from workout programs, Shakeology, and many other supplements. (Retail sales numbers comply with the DSA--more info on DSA requirements listed below).

FTC:  "Inventory loading occurs when a company's incentive program forces recruits to buy more products than they could ever sell, often at inflated prices. If this occurs throughout the company's distribution system, the people at the top of the pyramid reap substantial profits, even though little or no product moves to market. The people at the bottom make excessive payments for inventory that simply accumulates in their basements."
Some people have made the argument that Shakeology is our product that we coaches are “forced” to purchase.  This isn’t the case.  Coaches are NOT required to purchase Shakeology.  Coaches may remain “active” coaches simply by selling retail products.  If a coach sells 1-2 products every 35 days, they are considered an “active” coach.  Whether a coach is “active” OR “inactive”, they are still eligible to receive retail commissions regardless.  Any products coaches purchase can be returned for a full refund if not used.

We have optional lead programs for qualifying coaches who use the products.  Leads are given to coaches who use and love the products.  For example, Shakeology commission based leads are given to coaches who use and love Shakeology so they are able to help the customers who order Shakeology by giving them recipes, tips on how to make it, and opinions on which flavors are best.  As coaches we share our experience with our customers about Shakeology.  Beachbody does not give commission based leads (freebies) to coaches who are not using the products, because without knowledge of the products, it would be difficult to share experience and help the customer.  Same goes for Beachbody on Demand (Live Streaming) and the Meal Planner (within our Club Membership).  Would you rather be assigned a coach who is familiar with how to work the live streaming and meal planner OR a coach who has never used either and is not familiar with them?  If a coach decides not to participate in this optional lead program, they are still just as capable of building a successful business as a coach who does participate in this optional lead program.  





FTC:  "A lack of retail sales is also a red flag that a pyramid exists. Many pyramid schemes will claim that their product is selling like hot cakes. However, on closer examination, the sales occur only between people inside the pyramid structure or to new recruits joining the structure, not to consumers out in the general public."
Aside from from the retail sales sold through infomercials, Beachbody encourages coaches to achieve “Success Club” monthly.  In order to reach Success Club, coaches must help 3-5 new people with their health and fitness who are OUTSIDE of our network.  This means, our income does not come solely from our coaches.  It also comes from new customers monthly who are using our retail products—these customers are NOT within “our structure”.

FTC:  "Ponzi scheme is closely related to a pyramid because it revolves around continuous recruiting, but in a Ponzi scheme the promoter generally has no product to sell and pays no commission to investors who recruit new "members." Instead, the promoter collects payments from a stream of people, promising them all the same high rate of return on a short-term investment. In the typical Ponzi scheme, there is no real investment opportunity, and the promoter just uses the money from new recruits to pay obligations owed to longer-standing members of the program. In English, there is an expression that nicely summarizes this scheme: It's called "stealing from Peter to pay Paul.""
This is basically saying that in a Ponzi Scheme, recruiters make commission off of sign ups with no products being exchanged.  Simply profiting off of people who "buy in".  Beachbody charges a $39.95 coach sign up fee, and coaches do not profit off of this sign up fee.  This $39.95 sign up fee goes directly to Beachbody to start a legitimate business.  Coaches do make commission off of those who sign up to be a coach IF they desire to purchase products during sign up.  Purchasing products during sign up is optional. However, the (recruiting) coaches forfeit any further retail commission from these new coach sign ups because these (new) coaches receive a discount on all future products ordered (which would have been the recruiting coach's retail commission).

FTC:  "Some people confuse pyramid and Ponzi schemes with legitimate multilevel marketing. Multilevel marketing programs are known as MLM's, and unlike pyramid or Ponzi schemes, MLM's have a real product to sell. More importantly, MLM's actually sell their product to members of the general public, without requiring these consumers to pay anything extra or to join the MLM system. MLM's may pay commissions to a long string of distributors, but these commission are paid for real retail sales, not for new recruits.  Unfortunately, the rise in legitimate multilevel marketing was accompanied by a surge in pyramid schemes. Those schemes played off the popularity of MLM or network sales but paid more attention to networking than to selling actual goods."
Beachbody's mission is to "Help End the Trend of Obesity and Help People Live Healthier, more Fulling Lives".  We thrive because of our brand name, well known products that change lives every day.  The general public who purchases our products are not expected or required to join our network (or "MLM system").

"Those who are not aware of the numerous stringent requirements to become a legally compliant Direct Sales Company, should avail themselves to reading and studying the requirements necessary to become an accepted member of the Direct Selling Association (DSA). Beachbody, as a member of the Direct Selling Association (DSA) (http://www.dsa.org/),  has recently become the recipient of the DSA's " Rising Star Award" (http://pledgetostayfit.com/team-beachbody-receives-the-rising-star-award-from-dsa). Companies in the DSA strive to operate the by the DSA code of ethics and spirit of excellence (http://www.dsa.org/code-of-ethics/code-of-ethics-(full-text.)”

Other Important Facts:
Beachbody holds an A+ rating with the 
Better Business Bureau



Beachbody was featured in Success from Home Magazine which features many LEGITIMATE MLM companies.



My team and I have experienced amazing Success as Beachbody Coaches.  Here's a breakdown of my personal income growth over the past few years:



To Read More about the FTC Guidelines: 
https://www.ftc.gov/public-statements/1998/05/pyramid-schemes#N_19_


So, is YOUR company's structure shaped like a pyramid?


And, just for fun!


CONTACT