~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

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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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!!

Ultimate Reset Day 5 - My Thoughts

Day 5 Menu:
Bfast ~ Oatmeal and fruit...Not enough food for me :-(
Lunch ~ Quinoa Salad (my favorite thing so far) & raw veggies w/ Hummus
Dinner ~ Miso soup, Stir fry veggies and 1/2 cup brown rice...tasty!

I will say...Although I'm liking the food...I'm not finding it to be enough.  I'm not getting headaches anymore...but I am getting hunger pains...which I'm NOT too thrilled w/...I've been supplementing a bit w/ a Larabar for morning snack and a KIND bar for after snack!

Also, a quick tip...make sure to not only the read the recipe ingredients, but how to prepare the meal.  I looked at Day 6...and it's super high maintenance.  I'll go more into that in my video blog tomorrow!

Happy Resetting!
Teena

Ultimate Reset Day 4

Just had to say Day 4...breakfast was yummy, but for me, not enough.  I had some herbal team to help w/ the hunger pains.  Then lunch was BIG...Nori Rolls w/ Tempeh & veggies, Lentil Lime Salad, and Microgreen salad. 

Just a note...the Lentil salad reminds me of split pea soup which I like...so I don't like it cold as it calls for...I like it warm much better!  Try it both ways and let me know which you like better!

That's it so far!  Have a great day!

Friend me on FB!

Healthy Peach Milkshake

3 big scoops low fat no sugar added vanilla icecream
1/4 can of Hansen's Peach Nectar drink
1/2 can peaches in light syrup
low fat non dairy whipped topping
...
Throw first three ingredients in the blender and pulse to desire consistancy. (You can add more juice if you want to thin it out.)

Courtesy of my friend Leslie Fielding

10 Keys to Eating Right

1. Know your weight and your body fat
2. Know the amount of fuel that is right for you (www.myfitnesspal.com)
3. Eat multiple small meals spaced thru out the day
4. Never eat a large meal close to bedtime
5. Eat foods you enjoy (moderation is key)
6. Learn to read and understand labels
7. Control your intake of carbohydrates
8. Drink lots of water
9. Be certain you get all necessary vitamins & minerals (www.myshakeology.com/teenab)
10. Avoid being misled by the term Fat-Free

ChaLEAN Extreme 90-day Program - CHECK!

Just wanted to share w/ you all that I just finished 90 days of Chalean Extreme on Friday...and what a great feeling it was to complete a 90 day program!  Love the feeling of success and of feeling healthy!
On day 1...I took measurements, and on day 90 I took measurements...my goal was to lean up...not really to lose weight...so I'm so happy w/ the results!  I lost 17 total inches...and most of the inches came from my stomach and hips!  The places I was NOT happy with at all!  And a little added bonus...I only lost 6lbs...so that was great...leaned up, gained muscle, lost fat...and lost the fatty belly weight that was making me MAD!
You all can achieve your dreams as well!  You have time for what you want to have time for!  You succeed at what you want to succeed at.  You make important...what you want to be important.  Is being Fit and Healthy what you want?  If so make it happen!  I'm here to help you!
Thanks and happy fitness!
Teena