Hey Fit Fam,

Two things in this Blog...Some substitute ideas for baking sweet treats this holiday
season...

And a huge shoutout to my December Fitness Challengers!

I LOVE, LOVE, LOVE MY CURRENT FITNESS CHALLENGE GROUP!!! CAPS LOCKS IS REQUIRED!!  When the rest of the world...has given in to holiday parties, treats, and over-eating...my challengers since December 1st...including myself have RELEASED a combined total
of 42 inches and 28.6 total POUNDS!!!!!! And one challenger is seriously rocking it...where she has lost 10lbs so far!!!

Join my next challenge starting January 5th...click here for Details:  Get Lean in 2015
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Sugar Substitutes

Sugar Substitutes:
Instead of 1 cup sugar try 1 cup applesauce or 6 dates or 1/2 cup honey or 3/4 maple
syrup!
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Flour Substitutes

Flour Substitutes:  Instead of 1 cup flour try 1 cup white or black beans or 1 cup
nut flour, or 1 cup WW flour!
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Hope these substitute tips from the Team Beachbody blog help you make some healthier
choices this holiday season!  May you be blessed and have a wonderful Christmas
and New Year!

Merry Christmas Fit Fam!

Teena Bambolo
TeeBam Fitness
Join My Challenge Now!

Compete w/ yourself!!

Insanity Max 30

Have you heard of this program?

The thing I believe so many struggle w/ when it comes to weight loss...is comparing themselves to others.  Why do we do this?  We don't have their DNA, their body make up, we don't eat what they eat, drink what they drink, workout like they workout, yet we still compare.  Why because so many want the perfect body, the ripped arms, the amazing quads or calves, ABS of STEEL anyone?

But you know what...you will never have their body, nor should you want it...you should want to be the BEST YOU, YOU CAN BE!  You should compete w/ yourself, be a better you than yesterday.  And I mean that in every way.  Not just better in fitness, but in life.  Be more kind, more gentle, stand for something or you'll fall for anything.  Right?  Can I get an AMEN?

#competewithyourself

So for fitness, that's what I love about this new program called Max30...you do the workout today, you push yourself till you can't go any further, you write down your time, take a breath, a drink and get back to it.  Then you do the same thing tomorrow...AND YOU TRY TO BEAT YOUR TIME from the day before...You're not competing w/ anyone's time, EXCEPT your own!

And there is a modifier you can follow the whole time!!  That the camera stays on!  I love this concept of competing w/ yourself...and daily trying to make yourself better.

Will you join me? Will you #competewithyourself?  Will you be better today, than you were yesterday?

Why not you, Why not now?

You are worth it.

Watch this video to see what it's all about!
http://www.teambeachbody.com/showcase/-/bcp/3907888049001/92232?referringRepId=92232

You ready?  Order now!

More Tips to keep the Weigh off over the Holidays

Hi Friends and Family

Just want to keep you thinking about how to keep the infamous 10 pound holiday weight gain at bay! :-)

Did you know a study was done in the Journal of Physiology that showed just sticking to a daily workout  helps protect your health from the gaining weight over the holiday!  They tested a group of young men, where 1/2 ate whatever they wanted and the same ate whatever they wanted but worked out daily.  The result, they all suffered negative shifts in metabolism, including reduced blood sugar control, HOWEVER, the impact was considerable lower for those that exercised daily!!

So if you want to stay healthy and not suffer the setbacks...Just Say No, but if it's just too hard, then at least pop in a DVD workout, go for a run, go to the gym, pump some iron, do something.  Because something is better than nothing!

If you need advice on what workout to do, send me a message or comment below with your email address...and I'll reach out to you!

Happy Holidays Followers!

May you be blessed this season.

Teena

5 Tips to get your kids to Eat healthier!

Be Intentional...
1.  Portion control, look at the serving size and pre-pack snacks for your kids in ziplocks :-) i.e. pretzels, dry cereal, grapes, etc.
2.  Lead by example, I can attest to this...my kids want to eat healthier, because mommy is.
3.  Put Healthy food and snacks at eye level for your kids.
4.  Slowly add in healthier options - For instance when making noodles, and 1/2 cup Whole grain to the regular...and slowly over time add more.
5.  Add more protein to their diet, boiled eggs, greek yogurt, make a smoothie, w/ a bit of protein powder added :-)

Click Like if you would like to see more of posts like this!

What is Team Beachbody Coaching?
http://youtu.be/SLMxQQpiA08

· 25% commissions on any sales from your site 
· No pressure to make sales or increase to a rank
· Team Cycle Bonus, paid weekly, if you decide to build a team
· 25% discounts on all products and programs
· First access to all new products and programs
· Free training, webinars, and conference calls
· I'd be your mentor, so ask away
· No stocking of product
· No need for home parties
· A HUGE support system from other coaches online
· Start up is just $39.95 and then you pay $15.95/month as a website fee 
o If you sign up while purchasing a Challenge Pack (Fitness program and Shakeology) they waive the $39.95 start up fee! :-)
· Incentive programs to get customers assigned to you!
· You can cancel at any time… no obligation to stay in or penalty fees or anything like that;

Let me know if you have questions!

My Coaching journey...Emerald to Diamond

Hi Everyone,

I thought I'd share my YouTube video in this post about my coaching journey.  What I want you to know is:
1.  No matter when you start, it's never too late to re-engage
2.  Everyone has their own journey and it clicks at different times for everyone, I pray it clicks sooner for you than it did me...no reason this should have taken me 3 years to become Diamond.
3.  Life circumstances, do come up, it's what you put as a priority that will change your life for the good or bad.
4.  Powers Hours are critical and being available (Just Two)
5.  Plugging into training's are key
      * Team Hardcore Call
      * National Wake-up Call
      * Personal Development Podcast from someone you like and can relate to
6.  Proof in the pudding...You can't share what you don't know
7.  Share your experiences w/ your family and friends...it's like Christianity...people don't need a bunch of scriptures thrown at them...they need to see your transformation from the old self to the new self.  Share your journey, the ups and the downs
8.  LEAD BY EXAMPLE

I hope my video inspires you and gets you going!  You can do it!
http://youtu.be/b_ae9FOwDhA?list=UU3bp030ZuXvhwbq6uR8UFfw

Stay strong!
Teena

Avoiding Holiday Weight Gain

Do you love and hate the holidays all in the same breath?
I love the way the holiday make me feel, all warm and fuzzy inside...but I don't like all the willpower that has to be enforced to not gain 10lbs while enjoying.

Here are 10 tips to avoid the holiday weight gain:
1.  Drink an 8oz glass of water before every meal
2.  Drink a meal replacement shake 1/2 hour before you go to a party

• I recommend Shakeology as it makes you feel full and curbs cravings

3.  Have a treat at the parties you attend, just not 5!  Then you won't feel like you are depriving yourself.
4.  Workout for at least 30 minutes/5 days per week
5.  Lift weights 3 of those 5 days (Muscle Burns Fat)
6.  Eat whole foods as much as you can
7.  Drink 1/2 your body weight in water each day (If you weigh 150, drink 75oz/day)
8.  Buy a large water bottle, so drinking water doesn't feel like such a task!  I have a 40oz. bottle!
9.  Over the next couple months, track your calories and close the kitchen after dinner.

• MyFitnessPal is good app to help w/ tracking food and water intake

10.  Follow the 80/20 rule...eat clean 80% of the time, so you can have treats 20% of the time.

Teena's Top Ten Fit Tips

I'm not claiming to be a fitness or nutrition expert, these are just tips that have worked for me throughout my weight release journey.  I like to call it release vs. loss, because when you lose something you want to find it.  And no thanks, I'm not trying to find those 50+lbs I got rid of!!  So here goes...I don't want you to struggle like so many do, here's my list:

• Follow the 8 hour ab lifestyle designed by Melissa McAllister (essentially eat breakfast later and close the kitchen after dinner) - Eat in a 8 hour window, fast for 16 w/ non-caloric beverages.
• Always eat protein for breakfast
• Water intake:  Drink 1/2 your body weight in ounces - so 150 lb person, drink 75oz (Hint, by a big water bottle, I use a 40oz HydroFlask that you can get on Amazon.)
• Eat protein at every meal
• Close the kitchen after dinner (this is hard, if you don't eat a hearty dinner w/ protein and fiber)
• Schedule your workout and don't make excuses, you have to be an example for your kids
• 30 minutes of high intensity is better than 60 minutes of low intensity (and honestly I'm a working mom w/ busy, athletic kids), who has time for 60 minute workouts?!
• Track your food intake w/ myfitnesspal (there's an app for everything)on your smart phone
• Get a calorie burn tracker. Bodybugg I think is the most accurate, but Fitbit, Nike Fuel Band, Garmin, they all have them.  To lose weight, you have to create a deficit, how do you do that if you don't know how many calories in a day you are burning?  3500 calorie deficit in one week to lose one pound.
• Get an accountability partner, they are priceless!!