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Monthly Archives: November 2011

Adrenal Glands “Shot”?

November 30, 2011   Nathan Hayes   2 Comments

By: Stephanie Joanne

This term has been thrown around quite frequently, often know it to be paired up with the “what are you taking” category of our gym conversations. In addition to the chemical stress, anxiousness, nervousness and tension will leave our bodies in an ever-constant state of arousal. This is detrimental to our adrenal glands, which have appropriately been labeled our “stress glands”.

In this fitness world of ours we do the best we can to plan the perfect day, if there is such a thing. Plan your workouts, meals, supplements, and sleep and you’ve got this health thing down…not so fast.  Did you forget to mention that the occasional skipped meal, excessive calorie restriction for your new diet, too little or too many carbohydrates, too much protein, or an excessive amount of your best friend coffee can cause a “shooting” to your glands. These factors can all contribute to a complete burnout as far as your Adrenal glands are concerned. What’s worse? You’re holding the gun!

These tiny little organs that situate themselves so perfectly above each kidney are responsible for a few jobs, most importantly the secretion of hormones. Amongst many other functions, the hormones produced by these glands regulate the fueling of cells. When the glands are worn out the cells do not get fueled and on come the nasty side effects. The result, cortisol levels plummet. What you’re left with…. fatigue and lethargy-ugh!

Not to pass judgment but let’s not ignore the obvious. Its no secret here the average gym rat has vices of stimulants including ephedrine and excessive amounts of caffeine as well as ongoing physical stressors. Perhaps nicotine and alcohol can be thrown into the mix only adding to this cocktail of adrenal disaster. Not to mention emotional stressors of life throwing your bodies now into complete need of an overhaul. Consider that these may be the culprits, just consider and if so- mission restore.

The restoration of your adrenal glands could bring on a welcomed kick to your vitality. Step one, minimizing all the habits that damage your adrenal glands including getting your emotions and feelings in check. Maintain a healthy diet by balancing your food. Be especially careful not to over consume carbohydrates as this causes an insulin reaction also responsible for adrenal gland burn out.  Finally, Magnesium is known to be the anti-stress mineral and common in treatment of fatigue.

This may or may not apply to you. However chances are that if you experiencing some of these dragging symptoms perhaps its time to admit to yourself that some of those habits may be doing more damage than you thought. That extra caffeine you love so much may be causing you long-term burnout as a pose to some temporary bliss. Don’t take these tiny little organs for granted. Either way, even if you are not sure that your adrenals are in need of TLC but suspect they could be, the recommended ways to help can only possibly contribute to your overall health.

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EXCUSE BUSTERS

November 28, 2011   stephaniejoanne   No comments

 If you’re like some people you may be starting to come up with some excuses to quit the challenge. Well, it’s time to bust your excuses!

 

Here are just three common excuses that will wreak havoc on your motivation:

 

  1. “I don’t have the energy”: the truth is that inactivity makes you tired!

 

Excuse Buster # 1: if you can run after your child or take a hike around the mall then you know you can go for a jog or power walk around the block. Start slowly and build up gradually. If your energy level is low; do something easy to get yourself moving. You’ll find in no time that exercising will give you more energy and you’ll feel better.

 

  1. “I don’t have the time”: the truth is that exercise doesn’t really have to take too much time.

 

Excuse Buster # 2: add up how much time you spend each day on time-wasting activities such as watching TV and aimlessly surfing the internet. Use these pockets of time to burn some calories. Do several mini routines throughout the day and the overall exercise time will add up and still fit into your busy day.

 

  1. “I don’t have the money”: the truth is that exercise can be as inexpensive as ‘free’.

 

Excuse Buster # 3: add up how much money you spend each week on things you don’t need such as takeout food or coffee. Frivolous expenses can add up to well over the cost of a gym membership or even some used home gym equipment. If you are really on a tight budget, throw on your sneakers and march up and down a flight of stairs. It’s practically ‘free’!

 

Bust your excuses and stay the course all the way to the finish line!

 

John

 

p.s. check out my blog: http://johnfoulkesblog.com/journey-2/excuses/

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5 for 15 Challenge: All Aboard the Gluten-free Bandwagon

November 25, 2011   Melissa.Macchione   11 Comments

 

What is Gluten?

Gluten is a special type of protein that is commonly found in rye, wheat and barely. Therefore, it is found in most types of packaged foods, cereals, energy bars and in many types of bread. Not all foods from the grain family contain gluten. Examples of grains that do not have gluten include brown rice, wild rice, corn, buckwheat, millet, amaranth, quinoa and oats.

For people with celiac disease (an autoimmune disorder that causes damage to the small intestine) cutting gluten can relieve a host of symptoms, including bloating, cramps, nausea, anemia, irritability and depression. But many other people who haven’t been diagnosed with the intolerance are jumping on the gluten-free bandwagon.

 

Here’s why…

Tip: Try millet flour as a wheat flour substitute when baking

Gluten-free Grains and their Benefits

Brown Rice  and Wild Rice: High levels of B Vitamins and fiber can be found in both brown and wild rice. Brown rice products can be easily found not just in health food stores but major grocery stores as well. You will find a variety of pastas, breads, tortillas and chips all made with brown rice.  My Favourite: Brown Rice Bio-Buds by: Sha Sha Bread Co. 

Corn: Shocking, I know.  Not all corn has been converted to ethanol. Not only can you eat corn, but you can eat anything made from corn flour.  Tip: Buy Certified Organic corn and corn products as corn crops are generally GMO and sprayed heavily with pesticides.

Buckwheat: Despite the name, buckwheat does not contain wheat. Buckwheat contains all 8 essential amino acids making it a complete protein. Good source of calcium, B Vitamins, iron and fiber. My Favourite: Buckwheat Soba Noodles by: Eden Foods

Millet: Considered one of the first cultivated grains, millet is a great source of magnesium, potassium, phosphorous and B-complex vitamins. My Favourite: Millet Puffs by: Natures Path

Amaranth: High in protein, Vitamin C, calcium and iron. Great source of fiber. Gluten-free. High level of lysine, an essential amino acid. I like: Organic Amaranth Flour from: Bulk Barn for baking as well as Millet Flour.

Quinoa: This is a nutty, rice-like grain from South America that can be used as a substitute side for rice, couscous and pasta. Quinoa contains all 8 essential amino acids making it a complete protein. Rich in iron, calcium and phosphorous. TIP: Instead of water, cook quinoa in chicken, beef or vegetable stock for added flavour.

Oats: There has been some debate as to whether people with the digestive intolerance can eat oats. Research in this area continues. What I know is that oats are delicious and insanely nutritious. Oats are known to lower bad cholesterol, are mildly laxative and contain excellent levels of protein, B vitamins and minerals. My NEW Favourite: Cavena- Naked Oats by: Wedge Farms

 

Top 5 Benefits of going Gluten-free

1) Weight loss as sugar and fat intake is drastically reduced.

2) Increase in energy levels, lower bad cholesterol levels and even assist the body’s digestive processes.

3) Eliminate symptoms such as diarrhea, constipation, bloating,  and excessive gas.

4) Decrease congestion, sinus and skin problems.

5) Since consuming processed foods will be virtually eliminated and replaced with fresh whole foods, overall health and well-being sky rockets!

Savory Grain-free Crackers by: Gluten-free Goddess

You can find many gluten-free recipes on-line. For the BEST source for delicious, inspiring gluten-free recipes visit Karina, The Gluten-free Goddess’ blog: http://glutenfreegoddess.blogspot.com/

 

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Top 5 Immune Boosters

November 20, 2011   Melissa.Macchione   10 Comments

The furnaces are on, the heavy sweaters are out and today we attended The Toronto Santa Claus Parade. We have been very lucky here in Toronto with warm, sunny weather but the coughing kids on the subway were a reminder that cold and flu season is upon us! Greaaaat.

Did you know? 80% of the body’s immunity lies within the digestive system. Therefore proper food choices and supplementation is of utmost importance now more than ever.

Staying away from refined and processed foods will help your immunity, but there are certain foods and things you can do to be sure to add into your daily life to build a strong immune system.

 

Here my Top 5 Immune Boosters:

ACE 
A – Vitamin A reduces the severity and occurrence of colds. It can be found in pumpkin, sweet potato, carrots, kale, and spinach all of which are in season right now.
C – The most popular immune booster is vitamin C, which enhances immune cell activity and can be found in guava, kiwi, and citrus fruits.
E – This important antioxidant and immune booster doesn’t get as much press as vitamin C, yet it’s important to a healthy immune system. Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria.Vitamin E can be found naturally in nuts, seeds and whole grains.

 

Zinc
Zinc is Vitamin C’s partner in crime also boosting immune cells while reducing the duration and severity of the common cold.  Zinc rich foods include garbanzo and lima beans along with green peas.

CoQ10 (Co Enzyme Q10)
One immunity underdog is CoQ10, which all of our body’s cells need, and although we can make CoQ10 in the presence of a healthy diet, unhealthy diets zap this nutrient out just when we need it most.  Good thing CoQ10 can also be found in nuts and broccoli. Aiming to get a good source of these nutrients daily during cold and flu season, along with a healthy balanced diet, will give your immune system the strength it needs- and can help you save on tissues too.

Exercise

Stephanie Joanne  seasoned health and fitness entrepreneur and co-founder of Beauty FIT Beast says, Exercise will reduce those symptoms linked to a weak immune system like stress, poor diet, sleep etc. It also increase production of bacteria fighting cells! Keeping our immune systems functioning better with moderate exercise. But warns us that, Too much however (over training) can do the reverse.

Meditation  Ai-Linn Chua Henderson Natural Healing Practitioner and Teacher at The Modern Mystery School says, The practice of meditation helps to relieve stress my helping to relax the physical and mental body. Research has shown that just 15 minutes of meditation a day is equivalent to 4 hours of sleep! But having a regular meditation practice the individual will notice a decreased stress response to normal everyday stressors and a much clearer out look on life and improved mental function. Follow Ai-Linn’s guide to easy, stress-free meditation here.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

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Beat the Cheat DAY 7!

November 20, 2011   stephaniejoanne   3 Comments

Congratulations on making it to the 7 day mark of your 15 day challenge!!

Your feedback and requests for advice have been overwhelming. Here’s what you’ve been asking:

How do I overcome the compulsion to cheat?

Before we get started, let’s get an understanding of what’s really going on here. Anytime you get strict with your diet your initial enthusiasm to make changes is soon met with ‘internal’ resistance to continue. Basically your brain is telling you, “Enough is enough; I’m done with being disciplined and I WANT to cheat!!”

Here are three tips to help you ‘beat the cheat’:

  1. Remove: if you’re tempted to cheat then something has got to GO. In the moment you are about to cave in willpower rarely will save you. Outwit your compulsion, be proactive, and remove any culprit foods out of your home so they won’t be available when you have an uncontrollable craving.
  2. Renew: get back to WHY you started this challenge in the first place. What made it a MUST for you to make the commitment to change? What was it that you were TOTALLY fed up with and could not stand any longer??  Renew your commitment by tapping into the reasons that really matter to you.
  3. Reward: don’t wait for a milestone to give yourself a pat on the back. Reward yourself with an ‘inch pebble’.  Five days on this challenge IS an accomplishment. It is worthy of you treating yourself to something you enjoy (in moderation). At the very least jump up and down and celebrate. Remember you have to be you own number one fan.

Keep doing what you have been doing because its working. See you at the finish line together!

 

John

www.johnfoulkesblog.com

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5 for 15 Challenge: What to Eat

November 19, 2011   Melissa.Macchione   4 Comments

So you’ve cut out all your not-so-healthy snacks, white floury pastries and sugar filled desserts for the 5 for 15 challenge, now what the heck are you gonna eat? Here is a simple, healthy 3-day Meal Plan Sample you can follow which follows the 5 for 15 Challenge rules. No sugar, no fake sugar, no refined flours, no preservatives, no alcohol (obviously), no crap. If it didn’t grow on a tree, a bush or vine, grow in a field, swim in the ocean or lake, stand on one, two or four legs, you are not eating it. Tough? Not really. Keep it simple. Here’s how!

3-Day 5 for 15 Challenge Sample Meal Plan
Mix and Match depending on your mood and what’s in the old refrigerator

Breakfast Ideas
1) Morning Glory Oatmeal – see my blog for recipe


2) Veggie Egg Scramble – 1 pad unsalted butter melted (butter has one ingredient whereas margarine has on average ten. Butter is better!) add whatever veggies you have in the fridge (mushrooms, onion, red peppers, tomato) sautéed and season; add 2-3 beaten eggs, slowly stir until desired fluffiness. Serve with brown rice toast drizzled with olive oil and dried oregano. Buon appetite!
3) Oatmeal Smoothie – 1 cup Organic Soy Milk, ½ cup Raw Oats, 1 serving of your favourite green powder (I like: Vega Whole Food Health Optimizer Vanilla Chai), 1 tbsp Natural Almond or Peanut Butter, 2 ice cubes, dash of cinnamon. Blend. Enjoy!

Lunch Ideas
1) Raw Pizza

Spread homemade or ready made salsa ( I like: Mad Mexican) layered with raw cashew butter on a gluten-free tortilla wrap, Ezekiel 4:9 wrap or dehydrated pizza crust (I like: Live Food Bar) , add your favourite vegetables (raw, roasted, sautéed), sliced avocado or guacamole (try guacamole as a snack with Spelt Flat Bread – see pic below), olives, sliced boiled egg, can of tuna. Get those creative juices flowing!


2) Nori Rolls – Spread homemade or ready made guacamole (I like: Mad Mexican) on a toasted or raw nori sheet, layer thinly sliced vegetables, sprouts, black beans, grilled corn and jalepeno. Wrap, roll and chow down!


3) Grilled Panini’s – This is a great way to use leftover chicken or beef roast from the night before. You’ll need: 2 slices Gluten-free bread (I like: Jennifer’s Original Gluten Free Rice Bread), 1 tbsp homemade of store-bought pesto (I like: Sunflower Kitchen), roasted red peppers, arugula or watercress, brie or goat cheese (don’t go nuts!), leftover chicken, drizzle with lemon juice and olive oil. Grill, let the cheese melt and allow bread to get toasty.

Delicious with a big leafy green salad or a hot bowl of homemade soup (Try my: Butternut Squash and Apple Soup)

Dinner Ideas
1) Fiery Veggie Chili – see my blog for recipe


2) Mom’s Lentil Soup – see my blog for recipe


3) Grilled Chicken Breast with Tahini sauce – Sear (both sides) 1 skinless/boneless chicken breast in 1 tbsp olive oil, season, add chopped shallots and garlic to pan and sauteed until opaque, add 1/2 cup vegetable or chicken stock (homemade or store-bought. I like: PC Organics) and juice of one lime (I throw in the entire lime after it is juiced), simmer until chicken is cooked through. Serve with Tahini or Tzatziki sauce.

Note: Pair these dinner ideas with sautéed greens or a large green salad and some brown rice or quinoa.

Snack Ideas
1) Vanilla Nut Milkshake – 1 cup Unsweetened Vanilla Almond Milk, 1 serving of your favourite Protein Powder (I like: SJ French Vanilla Whey Protein), 1 date, dash of cinnamon. Blend. Drink up!

2) Antipasto Plate – Assortment of raw and roasted vegetables (carrots, cucumber, bell peppers, thinly sliced sweet potato and radishes, cherry tomatoes) guacamole, olives, and hummus – homemade of store-bought (I like: Summer Fresh and President’s Choice)

3) Homemade Trail Mix – see my blog for recipe

Dessert Ideas
1) Apple Pie in the Sky – In a saucepan melt 1 pad unsalted butter (butter is better than margarine) and sautéed 1 peeled, cored apple. Add a dash of cinnamon and nutmeg and a splash of orange juice. Cook down to desired consistency and serve hot on top of pressed cottage cheese (I like: Western Cottage Cheese). Garnish with Gluten-free Granola (I like: JK Gourmet Apple Spice and Raisin)
2) Strawberry Parfait – 1 cup Plain Goat’s Milk Yogurt (I like: Liberte), ½ cup Fresh Berries, 1/3 cup Granola (I like: Crunch this! Granola By: New Moon Kitchen and  JK Gourmet Hazelnut and Date) and a drizzle of unpasteurized honey.


3) Ants on a Log – 1 celery stalk, 1 tbsp Macadamia Nut Butter, dried blueberries and a drizzle of agave nectar.

 

 

The photographs published in this post belong to Melissa Macchione. Unauthorized use is prohibited. If you have any questions please contact the administrator.

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Fabrienne Hart BfitB BEAUTY

November 19, 2011   stephaniejoanne   2 Comments

1. Briefly share with us your background (Education, Interests, etc.)?

I have a Master’s Degree in Psychology and a Bachelor’s in Business Management. I am a Child Psychologist and own two other businesses. I absolutely love what I do! The gym is my second home, and you can usually find me on the tennis courts when I’m not working, catching up on my TV shows, or hanging out with friends.

 

2. Who has inspired you the most to succeed in this industry?

There are so many people who have inspired me in this industry. When I first began training it was Mary Yockey, these days it’s a tie between my trainer Mike Davies and some of my dear friends, Tanji Johnson, Sandy Grant, Lisa Maloy, and Merry Christine. What I love most about my friends are they push me to go farther, and dig deep – especially when I’m tired.

3. What is your training style/philosophies?

For the past 9 years, Mike Davies at the Fitness Factory has been my trainer. His diet and training style is what I follow. I like to train alone most of the time, unless I need a spotter. Mike Davies fine tunes my workouts to fit what I need in regards to my physique. I am strongest first thing in the morning, so I start my day with cardio and lifting. If needed I’ll do my second cardio around noon or after work. I believe in lifting heavy, being focused from the minute I walk in the gym, and giving 110% when I’m at the gym. It’s only an hour out of my day so why wouldn’t I?

4. What advice would you give to your clients or peers to stay on track?

I simply tell them what has worked for me. With everything else you have to worry about in your life, the one thing you don’t is your diet and workouts. My trainer Mike Davies told me to shut up and look down at your paper (diet or training instructions) and do what it says. Very basic, very true!
5. Where can we find out more about you (website, published magazines, etc.)? Please provide links

You can find me on twitter @fabyhart
6. What advice would you give to stay on track and reach their individual fitness goals?

Same as the advice given above on how to stay on track.
7. What do you love most about working out

Leaving the gym and feeling like I have accomplished something. Being able to see a difference in my body through each workout. Finally, knowing my body is healthier than the day before and that I’m fighting osteoporosis each time I lift weights.

 My definition of health is.… threefold: being healthy in body, mind, and spirit. If your mind is right, you are training and keeping your muscles and bones healthy, and you are right with God – you are healthy!
My definition of beauty is.…it truly is in the eye of the beholder. If your heart is good, you don’t gossip, you are not negative, you love your neighbor as yourself – you are beautiful to me no matter what you look like!

My definition of beast is…..AWESOME, COOL!

My final thoughts and shout outs… A very special shout out to the best sports nutrition company on the market today…iSatori Nutrition. iSatori Nutrition not only has the BEST tasting protein powder, and protein bars called EAT SMART, but their sublingual fat burner FlashPoint is amazing, works super fast (30 seconds) and helped me attain my goals.

 

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ZACCHAEUS CHAN BFITB BEAST

November 15, 2011   stephaniejoanne   3 Comments

BeautyFitBeast.com caught up with Torontos Zacchaeus Chan. He has an amazing story and is an inspiration to many. This young powerhouse has determination and drive way beyond his years. We can expect to see great things from this athlete. Check out our interview with the man himself.

 

1. Briefly share with us your background (Education, Interests, etc.)?

My name is Zacchaeus Chan. I spent my entire life inside the city of Toronto, although I have travelled a few times to Hong Kong as well as the States. I went to the University of Toronto and graduated with an Honorary Bachelor of Arts and Science and am currently saving up for law school. My interests include, but are not limited to mid and long distance running, chess, political philosophy, rugby, and food!!

2. Who has inspired you the most to succeed in this industry?

My mother and younger brother. Growing up as an overweight youth was not easy. On top of my weight problem was the daily reminder of my brother being athletically gifted and my mother an avid runner. But instead of beating myself up, I used that negative reinforcement on myself and derived inspiration from it. My mother always told me, “A healthy body needs a healthy mind, and a healthy mind needs a healthy body” and I tell myself that everyday.

3. What is your training style/philosophies?

When it comes to training, it’s simple; go hard, or go home. I believe in a much more holistic approach to training. When it comes to fitness, your entire body is one unit; an interplay of different parts and so it wouldn’t make sense to train in one specific area and ignore the others. For example, endurance athletes have to incorporate some sort of resistance training not just to improve their performance but to maintain a higher level of physical health. Basically, I take Aristotle’s Golden Average approach to training, good at a lot of things, albeit not a master at any one.

4. What advice would you give to your clients or peers to stay on track?

My only advice is this, “To maximize your results, minimize the excuses”. Sure you may need to take that day off because you went hard at the gym, the track, the basketball court or the rink the day before, but you better make sure that that one day of rest doesn’t turn into 2, then 3, then 4…

5. Where can we find out more about you (website, published magazines, etc.)? Please provide links

You can find out more about me on my blog at www.ZacchaeusHasAnIdea.blogspot.com. I post my daily workouts, my poetry, even thoughts I had during the day. For those who want to track my runs, you can find me on MapMyRun.com.

 My definition of health is….

How able the body and mind can work together to achieve a goal, the more efficient the better.

My definition of beauty is….

 

Determination.

My definition of beast is…..

When an individual is achieving something I cannot.

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Top 5 Healthy Sugar Substitutes

November 12, 2011   Melissa.Macchione   52 Comments

This post is inspired by the challenge I am about to embark with a group of individuals, some who I know and some who I hope to get to know a bit better. If you’ve been living under a rock and haven’t heard of Beauty FIT Beast’s 15-day Challenge here’s what it’s all about.

For 15 days participants will give up the following 5: Gluten, Sugar, Artificial Sweeteners, Processed Foods and Alcohol (Cigarettes as well, if you smoke) and whatever else they want to give up (example: I am giving up coffee) or do something to enhance your health (example: I promise to sweat everyday). For more information on this free challenge and the professionals leading the challenge (I am one of them) simply follow this link and sign-up.

One of the most challenging things to give up is sugar. As most of us know, sugar is found naturally in fresh fruit and vegetables. This is the most clean and natural source of sugar. Fruits and vegetables are packed with vitamins and minerals needed for us to maintain optimum health.

 

There are five other healthy sugar substitutes that are clean, tasty and lower on the glycemic-index when compared to refined sugar and have health benefits.

 

Stevia is believed to have anti-bacterial, anti-septic, anti-microbial, anti-oxidant, anti-glycemic, and anti-hypertensive properties which may help with hypertension (high blood pressure), diabetes, chronic fatigue, indigestion, upset stomach, heartburn, weight loss cold and flu and candidiasis. It may also improve energy levels, strengthen immune system, stimulate mental activity, and may also help in withdrawl from tobacco and alcohol addiction.

 

Honey contains a variety of flavonoids and phenolic acids, which act as antioxidants, eliminating free radicals. Darker honeys have higher antioxidant content than lighter honeys.

 

Maple syrup is an excellent source of manganese and zinc. Zinc and manganese are important allies in the immune system. Manganese is an essential co-factor in a number of enzymes important in energy production and both act as antioxidant defenses.

 

Agave nectar’s sweetness comes primarily from a complex form of fructose called inulin. Fructose is the sugar that occurs naturally in fruits and vegetables. The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the sugar rush and blood sugar spike caused by refined sugars.

 

Dates are an excellent source of dietary fiber which prevents dietary LDL cholesterol absorption in the gut. It is also a good bulk laxative keeping you regular.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

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NEWSLETTER! CHALLENGE QUESTIONS ANYONE? POST A COMMENT :)

November 10, 2011   stephaniejoanne   12 Comments
 

 
Follow on twitter http://twitter.com/StefJoanne
Fitness Challenge Newsletter-
THE REVEAL 5for15
HERE THE OFFICIAL CHALLENGE ANNOUNCEMENT!!!
*If you have havn’t signed up for the challenge..do so now! HERE
YOU WILL BE LIVING 15 DAYS WITHOUT THE FOLLOWING 5 THINGS

5for15

ABSOLUTLY NONE OF THE FOLLOWING…

1.White flour and Wheat or anything with Gluten
2.Sugar
3.Aspartame and Sucralose, Splenda OR any other artificial sweetener
4.Anything Processed or anything with Preservatives in it
5.Alcohol (if you smoke ditch that too)

Basically if it didn’t come from the GROUND OR IT DIDN’T HAVE A MOTHER you are not eating it!

 

 

FOLLOW THIE #5FOR15 CHALLENGER CONVERSATION ON TWITTER! #5FOR15
LETS TALK MOTIVATION…
At this point in the game, its all about MOTIVATION. I want you to complete this challenge because I know how rewarding it will be for you when you. I have commited to you that i will coach you through this all the way to the very end. To help us along the challenge I have entlisted the help of John Foulkes. He is my secret weapon for coaching and I have asked him to share his expertise with us.

A note from John…

Congrats in-advance!
You are one huge step closer to conquering the 5-day challenge. By making the decision to register you have joined the very few who are willing to put themselves on the line and take action. But we all know that it doesn’t end there.
It’s time to transform your decision into a commitment. You’ve got to dig down and tap into the greatest power source of the body; your heart! This is where your resolve comes from to get started and do whatever it takes to keep going. Remember your brain is going to trick you and lie to you. It’s going to tell you any excuse you are willing to believe. I’m here to tell you to not believe the lies you tell yourself that you don’t have the time, energy, or know-how.
Get to the heart of the matter and amp up your commitment. Set some time aside, find a quiet place, and pull out your journal. Inspire and empower yourself  by answering these three powerful questions:
1.    What are some goals you must achieve?
2.    Why must you achieve these goals?
3.    What obstacles must you bust through?
Your mental and emotional muscle is now pumped up.
Together, let’s get started!!

Can’t wait to hear from you and experience great sucess TOGETHER!

John Foulkes

Check out more from John on his BLOG

 

POST YOUR CHALLENGE QUESTIONS AND COMMENTS BELOW.

 

 
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