MOVING DAY!

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Staying Health-Conscious in College

New city, new friends, new classes, new life. No parents, no busy work, no students there simply because they are required by law, no more 8am-3pm days of class without a break. Best of all? Total freedom.

There's no question about it; college is awesome. But as fun and rewarding as it can be, the college lifestyle can be devastating for your overall health. Everyone talks about the "freshman fifteen" but no one likes to talk about the 15 lb. weight gain that happens sophomore year...junior year...senior year...Over a 4 year degree, that means you could enter college weighing 125 lbs. and graduate weighing nearly 200!

Maintaining a balanced diet and exercise routine can help combat excessive weight gain in college. Here are some tools that will help you get your degree without packing on the pounds.

Nutrition Tips:

1. Always eat breakfast. Whether you scramble out of bed at 7:55 to get to your 8 am Chemistry Lab without time for food or just think your stomach doesn't wake up until noon, you need to eat something to get your metabolism going for the day. Aim for something with a balanced percentage of carbs, protein and fat. A great on-the-go breakfast is making your own trail mix. Mix 8 natural almonds, 1 cup of Kashi GoLean cereal, and 1/3 cup dried cranberries into a Ziploc bag. Even if you wake up late, you know you'll have something on hand to start your day off right.

2. Eat 5-6 small meals a day. Eating frequently will not only keep your metabolism at a steady rate, but it will prevent you from getting super hungry and eating everything in sight. It's easier to turn down that midnight pizza order when you feel full from throughout the day.

3. Pack snacks to take with you. Late night cram sessions in the library and dinner-time group project meetings may leave you craving fast food or stuck getting something out of a vending machine. Protein bars, nuts & dried fruit, and bags of whole grain cereal are just a few ideas of things that can easily fit into your purse or backpack.

4. Drink water. Don't let your body trick you into thinking you're hungry when you may actually just be thirsty. Drinking water helps keep you hydrated and full, especially when you are inbetween meals. Avoid empty calories from beverages that have no nutritional value such as sodas, alcohol and sugary juices.

5. Just because it contains the word "salad," that doesn't automatically mean its healthy. Dieters are naturally drawn to salad bars because it seems safe. However, dining hall salad bars are loaded with high-fat options including creamy dressings, bacon, cheese and butter-drenched croutons. Choose dark leafy green lettuce, load up on veggies, add 4 oz. of grilled lean meat, and serve oil-based viniagrette dressing on the side.

Fitness Tips:

1. Leave yourself enough time to walk or bike to class. You know you're going to have to sit through class, so be active while you can. Walking between classes will be a good stretch for your legs and give you enough of a mental break to help you go back into learning-mode for your next class.

2. Play intramural sports or get involved in group exercise classes at your campus gym. These are great ways to meet new friends and stay in shape at the same time.

3. Take your phone calls home outdoors...(or to a treadmill if it's too late at night.)strong> Between your parents, siblings, friends at other schools, etc., you're going to have several phone calls to make each week. Instead of sitting in your dorm room, head out for a walk while you catch up with friends and family. Every little bit helps!

4. Choose your electives wisely. Every degree program has a certain amount of free electives. Do you really need to sit through the History of Rock 'n' Roll? Try weight lifting, swimming or dance to get activity for class credit instead.

5. Watch out where you work. If you're biggest weakness is high-fat Mexican food, it's probably not a good idea to wait tables at On the Border. Or if you tend to snack when you're sitting around, a desk job may not be the best fit for you. Explore different opportunities, and try to find a job that won't leave you constantly inactive or tempted.

Remember, college is your first time out on your own. You are setting your personal habits for the rest of your life. Take this opportunity to get off to a fresh start that will benefit you for a lifetime!

September *SHAKEOLOGY* Challenge

Got plans for September? I have an idea - TAKE MY SEPTEMBER SHAKEOLOGY CHALLENGE! :)

Beachbody has a special offer right now that you don't want to miss. (Keep reading below for more info about Shakeology, but check out these cool bonuses first!) First of all, if you order Shakeology on Home Direct (meaning it ships automatically to you once a month), Beachbody will give you FREE shipping! You have the freedom to cancel whenever you wish...but once you taste it, I don't think you will!

ALSO, you can also get 2 *BONUS* Shakeology DVD workouts - a $30 value that you get absolutely free with your order of Shakeology!

So...for just $120, you will have your workout and one meal for everyday of the month paid for!

Now, I said $120 and you may have just been intimidated by the price. I understand. I'm not gonna lie - That was my initial reaction too. However, once I actually thought about it I realized that I would actually save money with Shakeology.

Here’s how...

The retail price for Shakeology is roughly $120 for a one month supply (30 servings at one serving per day). Shakeology is a meal replacement shake based on whole foods that can help you lose weight, feel energized, improve digestion and regularity, lower your cholesterol and detoxify your body. I have personally experienced these effects and have many people tell me that they have too. (Not to mention - it actually tastes REALLY good!) I look forward to my Shakeology every day because I know that I feel better and that I am healthier for it. You can choose between Greenberry and Chocolate flavors. (I've attached the nutrition information below for Greenberry...but the Chocolate nutritional values are very close to the ones below!)

To hear more success stories, check out www.shakeology.com. I don't doubt after reading this that you will want to try it...but you may still be asking, "Where does the 'save money' part come in?"

There are two BIG ways to save money with Shakeology so that YOU can finally get yours. One way to save is to do your purchasing using the huge coach discounts and the other way to save is the value of Shakeology as a meal replacement. I'm going to break both ways down for you so you can see how valuable these savings are in terms of saving you a good chunk of money.

Shakeology is a MEAL REPLACEMENT. You are going to spend money on your meals anyway. There is no way around that. Spend your money replacing just one meal per day with Shakeology, which typically is going to be more nutritious, have fewer calories, and honestly, more filling, than most "fast" foods. Shakeology is about $4 dollars per meal retail. When you consider that the typical fast food meal is around $6, the average Starbucks drink around $5, it seems that Shakeology is actually an inexpensive meal -- while you are getting far more nutrients that your body needs in far less calories. It is a WIN - WIN - WIN situation.

Not to mention.....free shipping and 2 FREE DVD workouts!

Create a FREE account on my Beachbody Products page at www.teambeachbody.com/chellemyers so that you can purchase Shakeology for yourself at retail price today and save using Shakeology as a meal replacement. (Plus, I have been experimenting for about 4 months now...I have many ideas for recipes and savings so make sure you take advantage of my free service to help YOU get the most out of your health and your purchases.)

P.S. This deal won't last forever, so be sure to act now! Message me on Facebook or email me at coach.chelle@gmail.com if you want more information.

Michelle's 60 Day Health & Fitness Challenge

Okay, here's the deal. There's rarely a day that goes by that I don't get a Facebook message or an email from someone in my life who wants my advice on fitness or nutrition. It makes sense - I pretty much make it known that when it comes to anything to do with health, I'm borderline obsessed.

I ALWAYS reply. Why? Because YOUR health is important to me too.

Here's what I find though: People are curious about fitness. They want to know my opinion on what I think they should do...but at the end of the day, 90% of the time, they don't have enough incentive to follow through and make a change.

That changes August 17.

I've decided to launch a 60-Day Health and Fitness Challenge for everyone in my life who wants to participate...but that's not all....

THERE ARE PRIZES. GOOD PRIZES - LIKE "YOU WANT TO WIN, I CAN DO ANYTHING FOR 60 DAYS" KIND OF PRIZES.

Here's what ALL participants have to do:

***You must decide that you are willing to make a commitment for 60 days. Basically - August 17 through October 17, you WILL exercise, eat healthy, get enough sleep, etc.***

From there, you have *THREE* options for ways to participate in the challenge.

1. Beachbody has just launched a new workout called INSANITY....high-intensity bootcamp style training workouts. It comes with 10 workout DVDs that are incredible AND a 60-day nutrition plan - full of recipes that are both healthy for you and easy to make! So 60 days...2 months of personal training and your own dietitian for less than $2 a day! Plus, you'll have me to guide you and motivate you EVERY step of the way. You can check it out and buy it from http://www.teambeachbody.com/chellemyers (Maybe it's been a while since you've worked out and you think INSANITY may be a little too much for you right now. Email me to ask about some of the other workouts Beachbody offers, and we can work to find one that will work for you.)

2. As a newly-certified NASM Personal Trainer, I can write you a 60-day workout plan. You and I will dialogue back and forth to see what types of exercise you prefer, and I will have a workout plan in your hands before the challenge begins on August 17. In order for you to pick this option, having a gym membership is preferred, but at the bare minimum, you must have access to weights and be willing to run or do some form of outdoor cardio. This option will cost you $50 - less than $1 a day!

3. Maybe it's not the workout part that you struggle with. Maybe it's the nutrition part. You will be in charge of your own workout - what you do, etc., but you and I will discuss your eatings likes/dislikes, and I will come up with a nutrition plan for you composed of 15 breakfast recipes, 15 lunch recipes, 15 dinner recipes and 15 snack recipes. This option will cost you $40 - less than 75 cents a recipe!

Decide ASAP which option will work best for you, then email me or message me to let me know what your commitment is. I'm SO excited to help you reach your goals. Don't let it stop with a desire to change - DO something about it, and let me help you!

If you have ANY questions about anything, email me at coach.chelle@gmail.com or send me a message on Facebook.

Favorite Products: Granulated Stevia Powder

Sugar, Splenda, Sweet & Low, Equal....there are so many sweeteners out there - but which one really is best for you? Here is one of my PERSONAL favorite products - and a special savings for my blog readers thanks to my friends at Jay Robb Enterprises, Inc.

Here is the info straight from Jay Robb's website!

STEVIA IS NOT A SWEETENER BUT...

Our new granulated Stevia powder is spoonable like sugar and dissolves almost instantly, even in cold beverages like fresh made lemonade. 200-300 times sweeter than sugar, Stevia creates an intense effect upon the taste buds without raising blood sugar levels. Research indicates that both diabetics and persons suffering from hypoglycemia may use Stevia.

"I use 1/2 to 1 tsp of the powder in my yogurt mix each day and it turns sour tasting yogurt into a creamy dessert that tastes like pudding. It also sweetens lemonade, limeade, orange juice, grapefruit juice, herb teas, regular iced and hot teas, and is also tasty in baked goods and other recipes including JayCookies and Macaroons."
—Jay Robb

Our Stevia comes in 10 oz jars that should last an individual 30-60 days. Stevia has been used in Japan since 1970 with no reports of any side effects. Stevia has been used around the world with no reports of any problems for over 40 years now. Stevia is heat stable to 392 degrees Fahrenheit so is great for baking.

Nutritional Information:

Serving Size: 1 scoop (scooper inside container)
Servings per container 113
Amount per serving:
Calories 10
Total Fat 0g
Cholesterol 0g
Sodium 0g
Total Carbohydrate 2.5g
Dietary Fiber 0g
Sugar Alcohol 2.5g
Protein 0g

Other Ingredients
Erythritol (a natural fiber from vegetables, fruits and grains)

Our ingredients contain No gluten, No msg, No casein, No artificial colors or flavors

Jay Robb's Stevia is a dietary supplement extracted from leaves of the Stevia plant.

Stevia Powder to Sugar Conversions

Use Stevia for baking and in drinks instead of sugar. Most people prefer the Stevia powder for drinks such as coffee, tea or blender drinks. It works great to even sweeten up a Jay Robb egg protein shake.

1 Jay Robb Stevia scooper = 1/2 tsp of Stevia powder
1/2 tsp of Stevia powder = 2 tsp sugar
3 tsp of Stevia powder = 1/4 cup of sugar
6 tsp of Stevia powder = 1/2 cup of sugar

Order as much as you want between now and July 2, and you can save 15% off - that's a serious deal! Either order online, or phone in your order using the information on the coupon above.

Enjoy, and thanks again JayRobb.com!

Recipe of the Week: Tangy BBQ Chicken

School's finally out, and summer is in full swing. With Independence Day right around the corner, invitations to backyard barbeques keep rolling in. Here is one of my favorite recipes for BBQ chicken that is a crowd pleaser...without being a diet buster! Enjoy!

Tangy BBQ Chicken(Serves 4)

You will need:

1 lb. boneless skinless chicken breasts
4 TBSP reduced sodium ketchup
3 TBSP cider vinegar
1 TBSP ready-made white horseradish
2 tsp Splenda brown sugar blend
1 garlic glove, finely chopped
1/4 tsp dried thyme
1/4 tsp black pepper

Instructions:

1. Preheat your grill to medium.

2. Cut chicken breasts into halves.

3. In a small saucepan, combine ketchip, vinegar, horseradish, brown sugar, garlic and thyme. Mix well and bring to a boil over medium-low heat. Cook, stirring frequently, until thickened. (Should take about 5 minutes.) Remove from heat, then stir in the pepper.

4. Brush the tops of the chicken pieces lightly with sauce. Place the chicken, sauce-side down, on the grill rack, and brush the other sides of the chicken lightly with the sauce.

5. Place the chicken about 3 inches from the heat, basting with remaining sauce and turning until no longer pink in the center. (Should take 5-7 minutes per side.)

6. Let the chicken stand 5 minutes before serving.

**Option, you can double the sauce recipe to serve the sauce on the side with the meat for an extra burst of BBQ flavor!**

Exercise of the Week: Sumo Squat

Have you ever seen a sumo match? These wrestlers may look funny (and flabby - I will spare you an actual picture), but they're actually powerhouses of strength and balance.

In the beginning of a match, the two opponents face off while performing a special type of squat in slow motion. Lifting one leg while leaning to the side, the wrestler uses his full weight and power to strike the mat. After repeating this move with the other leg, the wrestler then sinks down into a deep, wide-legged squat.

You'll probably never have to intimidate a competitor in the ring, but doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required! :) Good news for you...and anyone who works out near you!

How it's Done:

1. Stand with your feet as wide apart as possible while pointing your toes outward.

2. Lower your body until your thighs are parallel to the floor.

3. Hold for a beat, exhale, then press back up to starting position. Repeat.

4. Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.

5. Extra challenge needed? Put a dumbbell in your hands and add some extra weight!