~My Gift to You~

5 Day Clean Eating Freemium!!

I want to give you something for free!  Have you ever heard of Freemiums?  All I need from you is your email...Join my email list and I send you a 5 day clean eating plan!  What is a 5 day clean eating plan...

Multiple Breakfast, lunch, dinner and snack options...

I love this clean eating plan...because I'm giving you many options for each meal...so if you don't like one meal, you can try another one, if you like one more than the other...eat that breakfast option for 5 days!  Super EASY!!

Now with that said...Clean Eating isn't the end all to losing weight, but it is a good start!  A few more tips I have you:

1.  Drink your 1/2 body weight in water...if you weigh 150lbs, drink 75oz of water per day
2.  Try to eat whole foods as much as possible
3.  Track what you eat, either by writing it down or by using an APP, I like MyFitnessPal
4.  Exercise at least 30 minutes per day - 5 days/week
5.  Follow the 80-20 rule, eat clean 80% of the time, so 20% of the time you can splurge a little bit :-)

NOW...How do you join my mailing list and get this free clean eating guide...Just go to my FB Like page and click Join My List :-) It's that easy!  Here's the link to my like page:  www.fb.com/teebamfitness

And could you do me a favor?  Can you share my blog with your friends?  And tell them about my Freemium?  And when you share it...Tag me and tell me you did it?  I'm really trying to grow my business and help as many people as I can and this is one way to do it!  Thanks for your support!

6 Tips for Eating Clean

1. Make fresh fruits and vegetables the center of your diet.

They’re dense with vitamins, minerals, phytonutrients, and fiber that your body needs! They’re also the perfect way to get the carbohydrates necessary to fuel your day without any of the health problems associated with processed, nutrient-depleted “bad” carbs (such as refined flour, bread, and chips). Fresh fruits and vegetables are also an especially strong source of antioxidants, which are vital for dealing with the stress of everyday life.

2. Be picky about your proteins.

When we eat protein, it’s broken down into amino acids—our bodies’ building blocks—so where we get it from is important. Choose only the healthiest, leanest protein sources, and go organic, whenever possible. People sometimes mistakenly believe that animal products are the only way to get protein. Not true! In fact, plant-based protein can be especially easy for your body to break down and utilize. Seeds, nuts, kale and other leafy greens, beans, whole grains, and quinoa, are also important for a healthy diet.

3. Don’t be afraid of “good” fats.

Fat is another important fuel source. It also helps you feel full and it transports important nutrients into your body. The trick is to avoid processed, oxidized, and hydrogenated fats while getting the right balance of good fats, especially fatty acids. The best way to do this is to avoid fried and fatty packaged foods while eating moderate quantities of raw nuts (not salted or roasted), seeds, avocados, olives and olive oil, coconut oil, and lean proteins.

4. Keep hydrated.

Water is critical to flushing out toxins, helping to absorb nutrients, and keeping the body running smoothly. If you weigh 150 pounds, drink 75 ounces of pure, filtered water ~ if your body weight.

5. Stay away from the junk

This may seem like the hardest part of clean eating, but after a few weeks of clean eating and Shakeology, you’ll be surprised by how packaged foods that contain artificial sweeteners, colors, flavors, and preservatives don’t even taste good anymore.

6. Eating right is not about rigidity.

There is no single perfect way to eat clean. Some people thrive on a vegan diet. Others thrive on a meat-based regimen such as Paleo. Finding out what works for you and what will help you achieve your personal goals is just a matter of exploration. Pay attention to how your food makes you feel, keep a food journal, don’t be afraid to try new plans, and get in touch with what makes you thrive. Just make sure to keep it clean.

Lose Weight - Flab to Fab :-)

Have you heard my weight loss story?

Would you like your own?

I'm here to help you, but you have to be willing to make some changes, get focused, and love yourself enough to make that committment not only for yourself but for your family.

Let me help and encourage you to be the best you at any age!!

The Benefits of Water and a deal :-)

WATER can help you lose weight!! I'm not expert, just sharing my  life experiences.

Quick Links My Website  My Blog Follow me on FB Email Me Get your Club Membership now!! Over $1500 in Beachbody's most popular programs billed Quarterly, for just $42.56 or less depending on tax.   Stream P90X, X2, X3, ChaLean Extreme, Turb Fire, and much more from any smart device you own!  Workout anywhere now, w/o excuses!  $42.56/Quarter or less!! Try this Shakeology Recipe  This recipe is oh-so-simple, yet oh-soooooo tasty. Tastes like mint chocolate chip ice cream! Frozen Mint Chocolate (163 calories) 1 scoop Chocolate Shakeology® ⅛ tsp. mint extract 1 cup water 1 cup ice Hello Fit Family,  Have you ever wanted to try Shakeology, but said...It's just too expensive...and heck, what if I don't like it? Well, now you have your chance to try out Shakeology in a sampler pack!  We now have two options: Shakeology Vegan Sampler (2 Vegan Chocolate, and 2 Vegan Tropical Strawberry) for $19.95 OR Shakeology Super Sampler - All 6 flavors (Regular Chocolate, Vanilla , Greenberry, Strawberry, Vegan Tropical Strawberry and Vegan Chocolate!!) for just $29.95 Get your sampler choice today!! Order Now Did you know? One of the best ways to lose weight is to fuel your body with water, healthy fruits, veggies, and lean proteins-that way you'll have the oomph to work out, build muscle, and burn calories.   Water specifically can help you lose weight, how you may ask? 1.  It Suppresses your appetite 2. It aids in digestion - keeps away bloating and feeling tired. 3.  Water keeps the body from retraining water (weird right?) 4.  Water helps tell your body to know the difference between being thirsty and feeling hunger. 5.  It also flushes toxins out of your body... BE smart, drink 1/2 your body weight in ounces...so if you weigh 150, drink 75oz of water per day! Try a new workout...check out all the options here!! Get a new workout now! Need more accountability, join my next challenge on April 6th...Must order by March 30th!! Join Challenge Now

Benefits of Coconut Oil

Have you heard or read about all the benefits of Coconut oil? Here are just few ways you can use coconut oil and get it into your diet to help you be the your healthiest you ever! BENEFITS OF COCONUT OIL: supports thyroid function increases metabolism antiviral and antibacterial properties improved blood pressure improved cholesterol levels weight loss better diabetes control increased bone strength better digestion prevention of cancer hair and skin health prevention of heart disease stress reduction increased immunity AND 3 more benefits... 1) It can help...Reduce Belly Fat Consuming coconut oil may help fight abdominal obesity, according to a 2009 study from the journal Lipids. Although members of both groups lost weight, women given coconut oil showed a greater decrease in the size of their waistlines. 2) It can help...Improve Cholesterol Levels Preliminary research suggests that coconut oil may help keep cholesterol in check. A few studies have been done that showed people who had used Coconut Oil for 45 days experienced a reduction in their total cholesterol and levels of LDL ("bad") cholesterol. 3) It can also aid in Weight Loss  It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and endocrine system. Further, it increases the body's metabolic rate by removing stress on the pancreas, thereby burning more energy and helping obese and overweight people lose the weight.

21 Day Fix Extreme is now AVAILABLE!!  Get it before its sold out! Get it Now

5 Healthy Game Snacks and My Favorite Shakeology Recipe

Hello Fit Family,  To my East Coasters...I hope you are staying safe and aren't snowed in too bad.  Prayers for safety for you all.  Here in the Pacific Northwest...we had two beautiful days of sunshine...and then just like that...it's gone again...and back to overcast and rainy days.  If I'm keeping it real...I can't wait for summer and warmer weather! :-)  How about you?

In my last letter I shared some ways to prevent or lessen muscle soreness, did you try any of them?  In this newsletter, let me share my favorite Shakeology recipe and 5 Healthy Game Snacks...Cuz you know...Our Seattle Seahawks are Super Bowl Bound!!! :-) #12thman 5 Healthy Game Day Snacks!! 1. Buffalo Chicken Tenders These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they're only 158 calories per serving. 2. Almond Crusted Chicken Fingers with Honey Mustard Dipping Sauce - These chicken fingers are baked, not fried, and have a crunchy almond crust.  Here's the link to the recipe: http://www.teambeachbody.com/teambeachbodyblog/nutrition/almond-crusted-chicken-fingers  3. Pita Pizza Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers, mozarella cheese and onion. Create a pizza station and let people top their own pitas with a variety of vegetables or lean proteins. 4. Hummus-Filled Deviled Eggs  5. Guacolmole w/ Baked Corn Tortilla Chips Here's the recipe: http://www.teambeachbody.com/teambeachbodyblog/nutrition/guacamole  FAVORITE SHAKEOLOGY RECIPE (Orange Julius Sensation) 1 packet or scoop Vanilla Shakeology 1 cup unsweetened vanilla almond milk 1/2 cup water 1/2 cup Trop50 Orange Juice splash SF White Chocolate Torani Syrup 1 cutie orange 1/2 banana Blend and pour over ice :-)

AND DON'T FORGET... Join My Next Challenge - February 9th!! My next challenge starts February 9th...message me or respond to this email to get the details!  It's simple, follow a workout schedule (just 30 minutes/day), eat clean 80% of the time, and log your workouts in a private FB group I create...so I can help hold you accountable! :-) You can join here:  February Challenge