Setting Goals

                Goal setting is an extremely important aspect of your success with any fitness program, nutrition regimen or, really, any aspect of your life. Having a goal to strive for makes you more likely to stick to a program and the likelihood for adherence is increased tenfold if you share your goals with someone: with me, your husband or wife, your coworkers, anyone! For maximum accountability, share your goals with ALL of the above. Letting the people you’re around daily know you’re striving for a healthier lifestyle makes them more likely to follow in your footsteps which ultimately, makes your journey easier since they’ll be also trying to be healthier.

                The most effective way of setting goals and succeeding with them is to use the S.M.A.R.T. method. S.M.A.R.T. stands for Specific, Measureable, Attainable, Relevant and Time.

 

 (source: CrossFit Vancouver)

                Specific --  Your goals must be laid out in the most specific form possible. You must resist the urge to be vague with your goals.

                Measurable --  To set a S.M.A.R.T. goal, there must be a way to measure your progress towards any given goal. It’s important to be able to track your success. In the above example, you’d be able to measure your progress towards weighing 160 lbs by weighing in weekly.

                Attainable -- Your goals must be achievable. A good goal to set is one that you must step outside of your comfort zone to achieve. In the same breath, however, it must not be so obscure of a goal that it becomes unattainable.

                Relevant -- You must set goals that are relevant to your dreams. You wouldn’t set a goal to run a marathon if you don’t like to run. Your goals must reflect the person you want to become.

                Time -- Your goal must have a clearly defined time frame that includes a start date as well as a target date of completion. Without a targeted end date in mind, there’s no sense of urgency to your goal so it becomes easier to put off.

                A bad example of goal setting is a vague statement like: “I want to lose weight.”

                To make this goal a S.M.A.R.T. goal, you could change it to something like: “I want to weigh 160 lbs by January 1^st. I will do this by committing to my Insanity program and exercising six times a week. I will eat healthy foods but not deprive myself completely of ‘treats’ so as to avoid a binge and/or falling off the wagon.”

                Be bold with your goals. Be fearless. If your dreams don’t scare you, they’re not big enough.

(Source: Real Life Coaching)

        

Some other great examples of goals are:

-          Lower by cholesterol by eating properly and fuelling my body the way it needs to be fuelled

-          Lose X number of inches off my waist, enough to take me out of the heart disease risk zone

-          Increase my energy by not eating proceeded foods

-          Increase my energy by getting eight hours of sleep a night by going to bed an hour earlier than usual

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Shakeology + What It'll Do For You

                Since starting with Beachbody all of a week and a half ago, I’ve had so many questions about Shakeology. I’m so excited that other people are getting excited about this amazing, nutritious addition to your everyday diet plan. I have decided to write a post about what Shakeology is, why I use it and all the other little details you need to know about this amazing product.

 (I love this visual. To receive all of the nutrition in one serving of Shakeology, you would literally need to ingest all of the fruits and vegetables pictured! Incredible!)

Q: What is Shakeology, exactly?

A: Shakeology is a patent-pending daily nutritional shake that helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. It tastes delicious and is a perfect, easy and convenient way to add extra nutrients into your daily diet.
Did you know that one serving of Shakeology provides you with 100% of the daily requirements for vitamin A, vitamin B1, vitamin b6, vitamin b12 and manganese. It also gives you 300% of your vitamin C daily requirements. Shakeology is also jam packed with half your daily requirements of: vitamin d, vitamin e, vitamin K1, folic acid, pantothenic acid, calcium and chromium! And this is just a partial list of all of the vitamins that Shakeology includes!

Most of us don't get the complete range of essential vitamins and minerals in our daily diets. Some important vitamins, such as vitamin C and the B vitamins, are water-soluble, meaning they're flushed out of your body after a short time and need to be replenished regularly. Others, like vitamin E, can be difficult to get enough of in food. Shakeology provides all these nutrients in an easy-to-take, easily absorbable form, so you never have to worry. 

Q: What makes Shakeology different from other shakes out there?
A: Besides all of the nutritional goodies I just named above? Shakeology is a powerful super food formula consisting of ancient and exotic super foods you’d be hard-pressed to find in your local grocery store. Here is an idea of what you can expect in every serving of Shakeology:

·         Super-protein blend: whey, sacha, inchi, chia, flax, quinoa, amaranth, brown rice, pea

o   What do these products do? Helps build lean muscle, improve skin and hair, supports mental clarity and reduces cravings

·         Super-fruit and antioxidant blend: camu-camu, acai, acerola cherry, bilberry, goji berry, grape seed, green tea, luo han guo, pomegranate, rose hips

o   What do these products do? Provides antioxidant support while promoting a healthy heart and optimal blood pressure

·         Super-green and phytonutrient blend: moringa, chlorella, spirulina, spinach, barley grass, kamut grass, wheat grass, oat grass

o   What do these products do? Helps to alkalize the body and promotes detoxification of the liver, kidneys and blood to restore health and vitality

·         Adaptogen blend: ashwagandha, astragalus, cordyceps, gingko, maca, maitake, reishi, schisandra, tulsi (holy basil)

o   What do these products do? Helps to protect the body from stress while supporting the immune system and balancing the endocrine system

·         Pre- and probiotic and digestive enzyme blend: yacon root, lactobacillus sporogenes, amylase, cellulose, lactase, lipase, protease, bromelain, papain.

o   What do these products do? Helps to increase nutrient absorption while promoting regularity and improving digestion.

Q: How do you take it?
A: Shakeology comes in powder form. You mix one scoop of the powder with whatever mix-ins your creative mind can think of and, voila, there’s your delicious shake for the day. I love mixing my chocolate Shakeology with 1 cup of almond milk (I’m really digging unsweetened vanilla almond milk right now), 1/3 of a frozen banana, 1 tbsp natural peanut butter and ice. If I am drinking my shake in the morning, I put in 1 tsp (or 1 tbsp depending on my mood ;) ) of instant coffee granules. Shakeology mixes in so nice and isn’t gritty at all. I especially love that it makes my shakes thick. It’s like drinking a chocolate milkshake!

Q: What does it do for me?

A: The following are statements collected from a group of people who participated in an independent 90-day study, whereby participants replaced one meal a day with Shakeology and exercised regularly.

• "I felt full and didn't struggle with hunger."
• "I felt a better sustained energy throughout the day."
• "I have tons of energy. I feel so healthy!"
• "I replaced all my vitamin supplements. I felt healthy and energized."
• "I was able to think more clearly and stay focused."
• "I have more energy, less cravings, more endurance, and feel more youthful."
• "Shakeology reduced my appetite and increased my energy so that I could accomplish more things throughout the day."
• "I have tried a lot of protein shakes and meal-replacement-type drinks, and Shakeology is the best tasting of them all. I mix it with a bit of soy milk and ice, and it tastes like an ice cream shake!"

I can attest to the truthfulness behind these statements as I have been a Shakeology drinker for a few months. Every Shakeology shake I drink fills me up and causes me to stop thinking about the next meal, something I’ve always struggled with. It satisifies my sweet tooth and cravings for chocolate. I can’t praise Shakeology enough. 

Q: What if I buy a bag and don’t like it?
A: Beachbody is so confident that you will like the taste of Shakeology and the benefits you’ll feel from using it daily (more energy, weight loss, and healthier all around), they will give you a full refund (less shipping + handling) even if you return the bag to them empty. You literally have nothing to lose by trying Shakeology for a month. If you don’t start to see and feel the benefits of Shakeology within the first month of using it, or if you're not 100% satisfied for any reason, just return it within 30 days for a full refund of the purchase price, less s&h—guaranteed. That's Beachbody’s promise to you.

Q: How do I learn even more about Shakeology?

A: If I neglected to answer any of your questions in this blog entry, please feel free to contact me on Facebook or by e-mail  or even by checking out mypersonal Shakeology webpage  

Q: What flavors does it come in?

A: Chocolate, greenberry, vegan chocolate and vegan tropical strawberry.

Q: Where do I order Shakeology?

A: My Shakeology page here

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Insanity Challenge - November 15th/12

Hi everyone!

Wow. The responses I have received since becoming a Team Beachbody Independent Coach have been amazing. I couldn't ask for a better group of people in my life to support me through this venture. I was busy for a few HOURS last night, responding to private messages, e-mails and inquiries about Beachbody products + fitness programs. This is amazing, guys.

I am so happy that the Beachbody Coaching opportunity is now available in Canada. Ever since I heard about BB Coaching, I was interested. It was disheartening to read that Canadians couldn't own their own coaching business but last month when BB announced they were bringing coaching to Canada beginning October 1st, I knew I was in!

My first step as a Beachbody Coach was to create a Challenge Group.  A challenge group is a group of people who do the same workout program together, starting on the same day (or close enough to the same day). They keep each other motivated and accountable over the course of the program. There's a real sense of camaraderie amongst all of the challengers. I decided, immediately, that I wanted to do an Insanity Challenge Group. I loved Insanity when I was doing it back in 2010 and I wanted to push people to DIG DEEP themselves to get amazing results like I had when I was doing the program (due to a family member's illness and death, Insanity fell to the wayside about 6 weeks into my program but I'm back and ready to get at it). Here are some Frequently Asked Questions I have been receiving regarding this challenge group.

Q: When does your Insanity Challenge Group start?
A: It will begin November 15th.

Q: How do I join it?
A: RSVP "Yes" to the event page I created on Facebook for this challenge group. Haven't received the event invitation yet? E-mail me (CoachChantelle@Gmail.Com) to receive the link or just respond to this blog entry.

Q: What is required to do this challenge?
A: To participate in the Insanity challenge group, you must own the DVD program Insanity. If you do not own it, you can purchase it from my Beachbody Coaching Page (click on "Shop" and then find "Insanity" under programs). BUT before you decide to purchase it, please ensure you read and understand the rest of the FAQ.

Another requirement for this challenge is that you make me your Beachbody coach on your Team Beachbody account. Do you already have an account at Team Beachbody? If yes, please message or e-mail me to make arrangements on having your coach changed to me. You MUST have me listed as your coach on your Team Beachbody account in order to participate in this challenge group.

Q: What is this TeamBeachbody website you keep talking about?
A: It's an amazing resource for all fans of Beachbody products. As someone who will be doing a Beachbody fitness program, I would like you to sign up for a free account there. You can also, if you so choose, sign up for the premium membership ($2.99/week) for extra perks but it is not mandatory. It is, however, mandatory to at least sign up for a Free Membership. To sign up for a free TeamBeachbody membership and have me listed as your coach (which is what I require you to do if you would like to join this challenge), please go to my coach page here and click "Join" in the bottom left hand corner of the page. I think you'll find that the TeamBeachbody website is a huge source of information and inspiration for you. There are tons of recipe ideas, meal plans available, as well as a community forum where you can connect with other people doing similar programs as you. Plus, it's free so you can't go wrong. 

Q: Does this challenge cost money?
A: If you already own the Insanity program, no, it won't cost you anything to join this challenge. If you have yet to purchase this program, it will cost you roughly $120 for the program. You can purchase your Insanity program from my coaching page but, again, if you already have a TeamBeachbody account, please make sure you have me listed as your coach before purchasing the program.

There is also a Beachbody Insanity Challenge Pack available to purchase from my coaching page as well. The challenge pack consists of :
- the complete Insanity DVD program (10 workouts, the Elite Nutrition Plan, Fitness Guide, Insanity Calender)
- Your first 30-day supply of Shakeology®—The Healthiest Meal of the Day®, delivered through Home Direct, our autoship program that ensures timely delivery of Shakeology to your doorstep every month. (Shakeology is a WHOLE different blog entry but PLEASE feel free to visit the Shakeology page I linked to above and read for yourself the benefits of this amazing health drink).
- A FREE 30-day trial membership in the Team Beachbody® Club, where you'll find all the support you'll need to complete your Challenge.

- Plus FREE standard shipping!

All for $205 (HUGE savings)!

 

To order the Challenge Pack, visit the Challenge Pack shopping page (again, making sure I am listed as your TeamBeachbody.Com coach if you already have a TBB account. If you DON'T have a TBB, don't worry about making me your coach because it'll automatically happen). You may have to scroll down the Challenge Pack page to find Insanity but it's there.

Q: What IS Insanity, exactly?
A: Insanity is a 60-day cardio conditioning program consisting of max interval training. You are going to sweat. You are probably going to curse Shaun T's (the instructor of Insanity) existence. You might even curse my existence. But you WILL get into the best shape of your life. Check out this Youtube video to get a sneak peek of Insanity and see some of the awesome transofmations.

Q: I don't know if I'm ready for Insanity yet...
A: That's fine. If you're not feeling comfortable with doing Insanity, don't you worry. I am planning on starting another Challenge Group in December and I will most definitely invite you if you so wish to join that group.

Q: How can I get ahold of you?
A: I'd suggest you "like" my Facebook coaching page to keep up-to-date with all things I'm doing as a Beachbody coach. Plus, I'll be posting daily inspiration, recipes, fitness tips, etc. for everyone as well.
You can e-mail me at coachchantelle@gmail.com or even e-mail me through my personal Beachbody coaching page
You can also subscribe to this blog to keep-to-date with all things I'm writing on this blog but I will also be posting every blog entry I write on my Facebook page so it might be easier to just stay connected to me via my FB coaching page.

Please, if I missed anything and you're wanting to know more, "like" my FB page and get ahold of me. I'm more than happy to answer any questions you may have regarding this challenge or ANYTHING to do with Beachbody, their programs and their products.

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