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

How Does Shakeology Work!?

This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

Some interesting facts about Shakeology! From a DOCTOR!

Here's what the doctor who ran the study observed about the participants:*

They reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%.
They lowered their total cholesterol levels by an average of 30% and their "bad" cholesterol levels by an average of 38%.
They reduced their cardiovascular risk factors by an average of 24%.

Shakeology Fitness Challenge Starts May 9th...Order Today!

Shakeology...is a premium meal replacement shake that combines many of nature’s most health-boosting ingredients, including real food sources of vitamins, minerals, fiber, antioxidants, plus protein and phytonutrients to help rebuild muscle, maximize cellular health, eliminate toxins, and keep blood sugar from spiking.

Order Now!! 

Is your marriage (F.I.T)

From Pam Farrel:  (Is your marriage FIT?)

"There is no drifting apart; rather, it is a series of decisions, choices and attitudes that distance two people.  Just as it is choices that made you "drift," choices can also move your hearts back toward each other."

What choices are you making today?

"Adversity doesn't build character, it reveals it!  Pain, obstacles, and adversity can be the anvil on which your character is forged.  However, if you fail to learn from the pain, choosing bitterness and anger instead, then the next adversity will reveal the shallowness of your pain."

Is your marriage (From Teena):
F = Fantastic
I = Intimate
T = Trustworthy

I pray it is...if it's not...what are you waiting for...Today, ask for help!

In Him,
Teena

3 Fitness Tips You CAN'T IGNORE!!!!

The secret to weight loss really boils down to 3 things to ensure you'll lose weight. Yes, if you're doing just 1 or 2 of these things, you could see some weight loss,... especially initially. But for most of us (me included), once that initial weight is lost, and you've hit a plateau or results just suddenly slowed...you have to really focus on these 3 things. 

If you’re struggling to shed fat or have hit a plateau, make sure you’re doing ALL 3 of the following consistently for at least 12 weeks:

1) Increase the intensity, frequency, and duration of your cardio workouts (to increase the duration, that could be as simple as hitting rewind a few times for the "turbo" section to extend it an extra 6 minutes, or repeat your favorite section)

2) Find out how many calories you're currently consuming and what can be improved. It takes 3500 calories excess to gain a pound and likewise a 3500 cal deficit to lose a lb.  So, over the course of 7 days, that's 500 calorie deficit/day. If you're metabolism is slow and you're not eating much now, you'll definitely have to hit the weights HARD to increase your metabolism, and start eating small frequent meals to get your metabolism up to a healthy pace (so you can eat MORE and still lose the weight).  Have you ever counted calories? Do you know what you're currently eating?  One thing all of those infomercial success stories have done (& everyone else that's had amazing success), is they've made sure they're burning more calories than they're consuming. They actually track their intake day by day. You can be THE healthiest eater on the planet AND workout, but if you're not paying attention to calories (or if you're metabolism is too slow), then you're fighting an uphill battle. There has to be a caloric deficit for your body to go to existing fat stores for energy. I hope that makes sense.  If you're unsure how many calories, one place to check is the “Daily Calorie Needs” Calculator on www.FreeDieting.com (over to the left on the home page).

3) Strength training intensely 2-3 times a week. This is TOUGH to fit in for most of us because it tends to be less enjoyable. But even if it's just for 15-20 minutes, that's fine, just make sure it's intense. That means you have to use heavy weights; heavy enough that you can't even finish the set. Once you're able to finish the set, it's time to pick up heavier weights. In order to make your body a fat-burning machine, you have to put muscle on your body. And yes, your muscle will increase in size slightly but your figure will decrease in size. But you can't pay much attention to the scale until you've been doing all 3 for about 6-8 weeks, because you’ll be gaining muscle and losing fat… sometimes the net on the scale is a GAIN, even though you are smaller. Not only will you be smaller, and have a MUCH easier time maintaining it, but with the added muscle and new habits, you'll be stronger, healthier and have a lot more energy to kick it up a notch with ALL your workouts.  The ChaLean Extreme program is a perfect way to ensure you’re getting results from your strength training.