Chalean Extreme

I am recommitting to doing another round of Chalean Extreme beginning tomorrow, Jan. 31.

Chalean Extreme is a strength building program that is based on a 90 day rotation.  There is the Burn Phase, the Push Phase, and the Lean Phase.  Each phase is 30 days. There are cardio workouts included to do on days you won't be using the weights. Here is a copy of the  Workout Calendar.  I've done this workout before and lost lots of inches.  I'm going to do this program again with the hopes of not only toning and strengthening, but to get up to using some heavier weights. If you don't have weights to use, you can use the resistance bands and still get a lot of benefits.  The bands are not easy!  The whole philosophy behind this program is that in order to burn fat, you must build muscle! 

Here is a breakdown of the schedule for each workout. ..


ChaLEAN Extreme Workouts:
(times are rounded up or down by a few seconds...)

Burn Circuit 1 - 36:00 min.
Burn Circuit 2 - 38:00 min.
Burn Circuit 3 - 32:30 min.

Push Circuit 1 - 33:00 min.
Push Circuit 2 - 35:00 min.
Push Circuit 3 - 35:00 min.

Lean Circuit 1 - 44:00 min.
Lean Circuit 2 - 40:00 min.
Lean Circuit 3 - 39:00 min.

Burn it Off - 27:00 min.
Recharge - 21:00 min.
Burn Intervals - 46:00 min.
Ab Burner - 10:30 min.
Extreme Abs - 16:30 min.

YOU CAN SEE THAT THESE WORKOUTS DON'T REQUIRE AN ENORMOUS AMOUNT OF TIME!

Here is a preview of Chalene Extreme...



If you are interested in trying it out, you can order from My Beachbody Website

I will be blogging each week about how it is going, so stay tuned.  I would love for others to join me and let's do this together.

~Natalie

My Favorite Shakeology Recipe

Just thought I would share my all-time favorite Shakeology recipe.  I absolutely love this stuff and find myself craving it!!

So here it goes...

• 1 scoop chocolate Shakeology
• 1-1 1/2 c of water
• 3/4 c almond milk
• 1/2 tsp cinnamon
• 1/4 tsp vanilla extract
• 1 tsp peanut butter (optional)
• 1 banana (optional)
• ice

I mix all this up in the blender then I add ice and mix it again until it's the consistency of a thick milk shake.  It makes a whole blender full and fills you up. 

What are the Benefits?

• increased energy
• reduced cravings
• controlled appetite
• improved digestive system
• lose weight
• improved skin, hair, nails
• lowers cholesterol

What Do the Doctors Say about Shakeology?








Check out My Shakeology Website to see success stories and to find out more about Shakeology.

Feel free to ask me questions or for more information about ordering.

What's the Best Time of Day to Workout?

Researchers have been studying, though, the benefits of exercising in the morning vs. later in the day.
A new study found that subjects who were put on a high-fat diet and worked out before breakfast gained no weight after six weeks, while those who worked out after breakfast gained 3 pounds (those who didn't exercise at all gained 6 pounds).  The Benefits to Exercising Before Breakfast


Some people, though, can't exercise on an empty stomach in the morning so that makes doing this more challenging.  If I find I need something in the morning when I exercise, I grab a handful of almonds or a piece of string cheese.  You have to find what works for you.
 
Here is what is said about MORNING EXERCISE:
 

 
Pros: You kick-start your metabolism -- especially if you strength train -- so you burn more calories throughout the day.


Cons: Your muscles are more rigid, and your body needs fuel. Start your workout with 5 to 10 minutes of light walking to get the blood pumping and warm up the muscles (they're like taffy -- as they heat up, they get more pliable). In terms of breakfast, it is recommended eating a small snack or a piece of fruit such as a banana before your workout. Then, within an hour of completing your sweat session, your should chow down on 15 to 20 grams of protein (trail mix, yogurt with almonds or a whole wheat english muffin with peanut butter) to replenish and rebuild your muscles.

*Note:  EVERY workout should begin with a warmup that gets blood pumping into your larger muscle groups.  Your stretching should be done AFTER the workout.
Morning Exercise--Great read!!
*************************************************************************
Here's what is said about AFTERNOON EXERCISE:

Pros: According to experts who study circadian rhythms -- the natural highs and lows we experience throughout the day -- body temperature generally peaks between 2 and 4, which may make your muscles more pliable, so you perform better with a lower risk of injury.


Cons: Working out too close to bedtime may leave you too amped up to get a good night's sleep. And as you go through your day and responsibilities tend to pile up, working out is more likely to fall off the to-do list.

What is MY preference?
I prefer doing weights/strength training in the morning.  I do best doing cardio in the afternoons.  I do tend to have more energy in the afternoon and can put a lot more effort into the workout thus getting maximum benefits.

So...when is the best time to exercise?
The simple answer is simply whenever you will DO it and stick with it.  Find what works for you, SCHEDULE it like you would anything else in your day.  My workouts go on my "to-do" list.  They are non-negotiable. 

If you would like help or guidance in planning your workout times, please contact me on Facebook at www.facebook.com/natalierwelch or email me at nataliewelch@cebridge.net

A Balanced Diet

                                                The Basics of a Balanced Diet


You’ve heard the term before and know how important it is. But what exactly makes a diet balanced? For starters, a balanced diet means regularly eating a wide variety of nutritious foods, such as lean protein, whole grains, fruits, vegetables, beans and legumes, low-fat dairy, and healthy, unsaturated fats. Eating a balanced diet not only helps improve your overall health, but it can also help you lose weight faster and keep it off. Here’s a breakdown of foods and nutrients you should enjoy for a balanced diet.


Lean Protein: Lean protein is necessary for building strong muscles and regulating your metabolism. It also slows the speed of digestion, helping you to feel fuller longer. You can get lean protein from a variety of sources, including beans and legumes, eggs and soy products, low-fat dairy products, poultry, seafood, and lean cuts of meat.

Low-Fat Dairy: Low-fat dairy products contain calcium, vitamins A, D, B12, and riboflavin. Choose reduced-fat and fat-free dairy, such as milk and yogurt, and avoiding the full-fat varieties.

Fats: Fats often get a bad rap when it comes to dieting, but not all fats are bad for you. “Good” fats, also known as monounsaturated and polyunsaturated fats, have been shown to help prevent heart disease and lower cholesterol levels when substituted for saturated fats in the diet. Excellent sources of “good” fats are extra-virgin olive oil, canola oil, avocado, nuts, and omega-3-rich fish and shellfish.

Whole Grains: Whole grains contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help to lower total cholesterol, LDL (“bad”) cholesterol, and dangerously high triglyceride and insulin levels. Be sure to check that the label says "100% whole wheat" or "whole grain" and choose products that contain 3 grams of sugar or less per serving and have no trans fats.

 Vegetables: Packed with a wealth of nutrients, including vitamins, minerals, and antioxidants, vegetables have been shown to help prevent cancer, diabetes, and heart disease. Enjoy vegetables of all colors, such as tomatoes, eggplant, squash, and kale.

Fruits: Fruits are just as healthy as they are delicious. Like vegetables, fruits are chock-full of health-boosting nutrients, including vitamins, minerals, antioxidants, and fiber. Blueberries, blackberries plums, oranges, and red grapes are some examples of antioxidant-rich fruits to include in your diet.

Fiber: There are two types of fiber — soluble and insoluble. Soluble fiber helps slow the rate of digestion and may also help lower cholesterol. Insoluble fiber improves bowel function and may help protect against intestinal disease. Moreover, fiber can help you feel fuller and more satisfied for a longer period of time. Good sources of fiber include whole grains, fruits, vegetables, and beans and legumes.

Credit given to The South Beach Diet: Daily Dish

If you have any questions or need any help with your diet, nutrition, or exercise needs, please contact me at nataliewelch@cebridge.net or my Facebook page at www.facebook.com/natalierwelch



Managing Stress

Managing stress is all about TAKING CHARGE: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under pressure and meet challenges head on.


*Identify the Sources of Stress in Your Life
To identify your true sources of stress, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on right now”) even thoughts you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

*Look at How You Currently Cope with Stress

UNHEALTHY WAYS OF DEALING WITH STRESS  These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

• Smoking
• Drinking too much
• Overeating or undereating
• Zoning out for hours in front of the TV or computer
• Withdrawing from friends, family, and activities
• Using pills or drugs to relax
• Sleeping too much
• Procrastinating
• Filling up every minute of the day to avoid facing problems
• Taking out your stress on others (lashing out, angry outbursts, physical violence)

LEARN HEALTHIER WAYS OF DEALING WITH STRESS
     If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.

     Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

• Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
• Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
• Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
• Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
• Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely

Stress management strategy #2: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

• Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
• Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
• Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
• Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

Stress management strategy #3: Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

• Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
• Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
• Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
• Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude

How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.


Stress management strategy #4: Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

• Don't try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
• Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
• Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
• Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Stress management strategy #5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

• Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
• Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
• Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
• Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Healthy ways to relax and recharge

• Go for a walk.
• Spend time in nature.
• Call a good friend.
• Sweat out tension with a good workout.
• Write in your journal.
• Take a long bath.
• Light scented candles
• Savor a warm cup of coffee or tea.
• Play with a pet.
• Work in your garden.
• Get a massage.
• Curl up with a good book.
• Listen to music.
• Watch a comedy

Stress management strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical health.

• Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
• Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
• Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
• Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
• Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Taken from http://helpguide.org/mental/stress_management_relief_coping.htm
Post your tips for dealing with stress in the comments section below.

How Can a Workout Give YOU So Much Energy?

        So how can a workout give you so much energy?  If the music is pumping and the workout is so much fun, you will be amazed at how you feel during and after.  I am writing this tonight following a Turbo Fire workout.  The music in Turbo workouts is off the chain. It makes you want to just shake it!!  LOL
The workout was Fire 45, one of my favorites.  It has 3 HIIT workouts which are anaerobic drills to get your heart really pumping.  My all-time favorite part of the workout is the song, BOOM! I GOT YOUR BOYFRIEND!!  Talk about working up a sweat, burning calories, and releasing a ton of endorphins!! 
       I absolutely LOVE it, when Chalene Johnson tells you to JUMP HIGHER, KICK HIGHER...GET DOWN LOW....YOUR NOT TIRED!!  CAN YOU DO MORE???  Talk about motivation!!  It's like she knows that maybe you're not putting your all into it and when she says those trigger phrases, it puts a whole new perspective on your workout.  I find myself talking back to her saying "Yes, I can jump higher.  Watch me kick. I'm getting LOW!  NO, I'm not tired at all.  ABSOLUTELY, I can do more!!  That's where your mind is your motivator to make your workout at a LEVEL 10. 
      Tonight, I decided to add the workout gloves and I'm telling you this makes the workout so much different.  You burn MORE calories. You are working more muscles.  I could really feel it in my core tonight.  If you are looking to make your workout tougher, which you should, or just to switch things up a bit, I highly recommend these gloves.

The gloves weigh .75 lb each and can be ordered from www.beachbodycoach.com/nataliewelch

If you are having trouble find a workout that you can stick with, please let me help you.  You won't be consistent if you don't enjoy your workouts.  Workouts should be challenging, but you also have to find something about them that will motivate you to stick with it.  If you know me, you know Turbo workouts are my thing!  These are a dance-style cardio-kickboxing workouts. The music is FANTASTIC and Chalene Johnson is so motivational.  This style isn't for everyone, but there are so many different ones out there to try.  So if you are lacking energy and are tired of feeling BLAH, it's time to get movin'!!!

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On a side note...I am switching things up with my diet this week just to see the difference.  Instead of having Shakeology at lunch while I'm at work, I'm having it about 4:30 when I get home.  Then I'm drinking LOTS of water.  It seems to be really making a difference.  Not only am I having more energy, I can really tell it's flushing out my system and making me feel better overall.  Shakeology is absolutely AMAZING stuff!  If you are seriously interested in Shakeology, I have a few samples I can send out to people.  Just email me your address at nataliewelch@cebridge.net or go to my Facebook page at www.facebook.com/natalierwelch and send me a private message.







Tricks to Suppress your Appetite

Here are some simple tricks to help you slash calories by suppressing your appetite.

1.  Have PROTEIN in the AM-Protein keeps you fuller than other nutrients and takes your body more time to digest and absorb. But what you may not realize is that when you eat it also matters. A Purdue University study found that eating lean protein (such as Canadian bacon, egg whites, or low-fat yogurt) at breakfast keeps you satisfied longer than if you were to consume it at other times of the day. "Try to get at least one ounce (or 30 grams) of protein at breakfast," recommends Joan Salge Blake, R.D., a clinical associate professor of nutrition at Boston University.

2.  Chow on POTATOES-these starches actually have appetite-slaying superpowers. They contain a special type of starch that resists digestive enzymes. Because potatoes take a while to break down, they stay in your intestine longer, delaying the onset of hunger pangs, says Katherine Beals, Ph.D., R.D., a clinical associate professor of nutrition at the University of Utah. Have a baked potato with dinner (a medium spud is only about 100 calories) or better yet, try potato salad made with vinegar instead of fattening mayo; chilling cooked potatoes increases their hunger-busting abilities. Of course, potatoes cooked in a vat of oil (think French fries and chips) are still bad for your bottom line.

3.  Embrace a Little FAT-Trimming all the fat from your diet can backfire. Oleic acid, an unsaturated fat found in olive oil, nuts, and avocados, helps quash hunger, according to a study in the journal Cell Metabolism. During digestion, it's converted into a compound that indirectly triggers hunger-curbing signals to your brain. Just watch your portions, warns Sari Greaves, R.D., a spokesperson for the American Dietetic Association. Unsaturated fats should make up about 20 percent of your total calorie intake. Greaves suggests snacking on two tablespoons of natural peanut butter, an ounce of nuts, or a quarter of an avocado.

4.  Get SWEATY--Working out, at home or at a gym, not only burns calories but also helps you consume fewer of them. A study published in the American Journal of Physiology found that 60 minutes of high-intensity cardio can reduce appetite for up to two hours afterward. "Aerobic exercise lowers ghrelin levels and increases the amount of an appetite-suppressing hormone in your body," says study author David Stensel, Ph.D. To maximize the hunger-dampening effect, make your cardio workout more intense by adding intervals (short bursts of speed with periods of rest in between).

  **HIIT workouts, such as the ones in TurboFire and Insanity, are SUPER EFFECTIVE. 

    Ask me for more info on these programs or go to my website at www.beachbodycoach.com/nataliewelch to find out more!  

5.  Gobble Up GRAPEFRUIT--Grapefruit diets went out of style with Jane Fonda aerobic videos, but this citrus is staging a comeback. In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. According to Ken Fujioka, M.D., the study's principal researcher, these yellow-orange orbs lower your postmeal levels of insulin, the hormone that regulates blood sugar and fat metabolism.

6.  GUM!!!--A University of Rhode Island study found that people who chewed gum for one hour in the morning consumed 67 fewer calories at lunch and didn't compensate by eating more later in the day. "One theory is that chewing stimulates nerves in the jaw that are connected to the brain region responsible for satiety," explains study author Kathleen Melanson, Ph.D., R.D., an associate professor of nutrition at the University of Rhode Island. So pop a piece of sugarless—chewing it can keep the munchies at bay and burn 11 calories an hour. (Hey, it's better than nothing!)

7.  Take a WHIFF-Sniff, Sniff!!--Smelling food can trick your brain into thinking you've eaten. One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week than they normally did—that's nearly a one-pound loss! Banana, green apple, and vanilla had similar effects in other studies. And the more often you sniff these aromas, the more weight you'll lose, says Alan Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. Stash some vanilla-scented candles in your snack drawer or cupboards. And if you tend to eat when stressed, hold your left nostril closed and sniff through the right one to activate the side of your brain where emotions are processed. It could help reduce your anxiety and your appetite.

Taken from http://www.womenshealthmag.com/

Plan for the Week

Do you plan your week out? This is something I'm trying to really do better on.  I always have a plan in my head, but unless I write it down and refer back to it, things won't get accomplished. 
Tonight, I worked on my exercise schedule for the week.  With spring and other events coming soon, it's time to kick up the workout/nutrition plan.  This week, I'm going to be doing weights every other day, abs daily, and Turbo as my cardio. 

For strength training, I will do the Burn Circuit Phase of Chalean Extreme.  I've done this program before and IT WORKS!!! You can get this program for $30 off until 1/31 on my Beachbody website.

For abs, I'm doing Jillian Michaels 6 week/6 pack abs.  This one is tough but seems to be effective.
I'm also doing some of the shorter ab workouts on alternating days from Chalean Extreme and Turbo Fire.

Cardio, which will be daily and will vary from HIIT workouts to kickboxing/dance workouts, will consist of Turbo Fire classes.

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The biggest change in my nutrition this week will be having Shakeology for dinner instead of lunch.  I'm finding that when I have Shakeology at work, I cannot drink the water that I need to because I don't have time to go to the bathroom.  I'm a teacher, so trips to the restroom are severely limited!  Shakeology gently elminiates toxins so the more water I drink, I'm finding I need to run to the bathroom more often.  My plan is to drink it by 5:00 and then drink several glasses of water the following couple of hours.  This should also give me the energy I need to get through the evening.  I'm going to try it for a week to see if there is a difference.  If you have never tried Shakeology, I HIGHLY recommend it.  I can give you a sample to try.  I don't miss a day of drinking it.

Go to www.myshakeology.com/nataliewelch for more info

Is there something you would like  help with in your exercise and/or nutrition planning?  Please comment below.

So How Many Calories Does a Person Really Need?

How many calories do you need to maintain a healthy weight?


To MAINTAIN weight, see the calorie chart below. This chart represents calorie guidelines to maintain weight based on median height and weight -- a BMI of 21.5 for females and 22.5 for males – as well as activity level.

To LOSE weight -- about 1 pound a week -- reduce calories in the chart by 500 a day and become more physically active.

To GAIN weight, add 500 calories per day for each pound you want to gain per week.

For successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in vitamins, minerals, fiber, and other nutrients.


Gender             Age                  Sedentary*      Moderately Active*      Active*
Females          19-30                      2000               2000-2200                     2400
                  
                       31-50                     1800                2000                             2200
                         
                         51+                      1600                1800                             2000-2200


Males            19-30                       2400                2600-2800                    3000


                     31-50                       2200                2400-2600                    2800-3000


                     51+                          2000                 2200-2400                   2400-2800



*Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living. *Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent).
*An active person walks more than 3 miles daily at the same pace, or equivalent exercise.


Article shared by Hillary Kelly and was taken from http://www.webmd.com/diet/calories-chart

Getting Organized

One of my New Year's Resolutions or goals (that's the better term) is to get organized and make better use of my time.  I've been doing a challenge by Chalene Johsnon that has really helped me prioritize my life.  It's helped to take my priorities and then focus my goals from there.

I have started using the app on my iPhone called AwesomeNote and it's Awesome.  You can assign folders to your different tasks and then your to-dos are then categorized within each folder.  Before I go to bed each night, I spend about 10 minutes putting together my to-do list for the next day.  By doing this, my days are more focused.  If I find myself getting distracted, I just go back to my to-do list and get refocused.  I don't include what I have to do at school/work b/c when I get there each morning, I sit down and make a list on my desk of what needs to be done before I leave for the day. 

I do schedule my workouts in my daily to-do list.  If they are not planned, they will not get done.  Before I go to bed, I get out my workout clothes, shoes, and the DVDs/equipment I will be using.  That is my lifesaver.  There's no excuse in the mornings when I'm dragging myself out of bed.  Everything I need is there. 

As busy as we all are, we have to be organized.  You have to find what works for you.  This is something I am constantly working on.  If you have any tips on organization, please share in the comments box.

Delicious Spices that Heal

Here is a list I found in a magazine of spices that are SO good for your body!

1.  Paprika--soothes headaches.  It's hight is pain-relieving salicylic acid, the active ingredient in aspirin.

2.  Fennel seeds--relieves bloat.  Studies show it soothes belly cramps and bloat in 65% of women.

3.  Garlic--enhances immunity.  People who have garlic daily recover from colds up to 3 days sooner.

4.  Curry--alleviates achy joints. 

5.  Black Pepper--curbs heartburn.  It's shown to stimulate the taste buds which increase the stomach's secretion of hydrochloric acid which in turn speeds up the breakdown of proteins and other foods to revent heartburn and indigestion.

6.  Cinnamon--prevents UTIs

7.  Mustard Seeds--improve sleep. They have tryptophan which is a precursor of melatonin.

8.  Cloves--rev metabolism. Has manganese which enchances thyroid function..

9.  Coriander--lowers cholesterol.  

10.  Cayenne--eases congestion

11.  Ginger--relieves nauseau as effectively as motion-sickness drugs

12.  Cumin--boosts energy