Is Sleep Affecting Your Results?


This past month I realized how much poor sleep was affecting me. At first I didn’t see the link but after experiencing the following I knew something was up!

  • Lack of Motivation
  • Depleted Energy
  • Lack of Focus
  • Stagnate Weight Loss

I knew that my consistently poor nights’ sleep was likely to blame! Don’t underestimate the importance of sleep. Eight to 9 hours a night is still considered the general rule of thumb but quality sleep is important too. Keep in mind:

  1. If you have a lack of sleep, your motivation will drop exponentially.
  2. If you’re not motivated you will fail at changing habits.

Here are some tips to getting better and more sleep:

  • Go to bed earlier
  • Aim for 8 hours of sleep per night
  • If you stay up late try to sleep in
  • Create a relaxing bedtime routine
  • Meditate
  • Use journaling/checklists so you can clear your mind

If you find yourself suddenly lacking motivation, be sure to check your sleep routine. Let me know if you are going to commit to getting 8 hours of sleep at least 5 days a week for the rest of the month.


Get Paid To Get Healthy!

Beachbody Health Bet

Last Chance to Join My Next Challenge Group
and a chance to earn your share of the over $1 Million dollar prize pool!*

Want to get paid for getting healthy and fit? Then join me and participate in the Beachbody® Health Bet!

What’s the Beachbody Health Bet?
Beachbody is betting over $1 million that you’ll fall in love with getting healthy and fit. If you follow all of the requirements of the contest, you’ll win an equal share of the pot.

How do you participate?
It’s easy. Just let me know you’re interested, and I’ll send you a link to get your Challenge Pack. Once your order is placed I will send you a link to join my Challenge Group, which will be held on the My Challenge Tracker app. I’ll guide and support you the whole way through to help you reach your health and fitness goals. You’ll even be able to chat with others in the group. We’re in this together!

While in my Challenge Group, you’ll track your workouts and post pics drinking Shakeology® in the My Challenge Tracker app to qualify for your cut of the pie. (For complete contest requirements, see FAQ 7776.)

There’s already $1 million in the pot, and $5 more will be added for every Challenge Pack sold between July 27th and August 31st, up to $3 million total. So get ready for a chance to win big!

What now?
The contest runs September 5, 2016 to October 2, 2016. Just let me know you’re in so you can join the fun as we encourage each other to get healthy, fit, and paid!


*Void where prohibited. Open to legal residents of the United States and Canada (excluding Quebec) who are 18 years or the age of majority or older at the start of the contest. Contest begins 12:00:00 AM PT on 9/5/16 and ends 11:59:59 PM PT on 10/2/16. Limit 1 entry per person. To enter, contestants must have a Team Beachbody account, the My Challenge Tracker app, and Shakeology. For complete rules and eligibility requirements, see here. Sponsored by Beachbody, LLC.

Super Food of the Week – Goji Berries

Goji Berry (Super Food)The goji berry, also called the wolfberry, is a bright orange-red berry that comes from a shrub that’s native to China. In Asia, goji berries have been eaten for generations in the hope of living longer.

Over time, people have used goji berries to try to treat many common health problems like diabetes, high blood pressure, fever, and age-related eye problems. Goji berries are eaten raw, cooked, or dried (like raisins) and are used in herbal teas, juices, wines, and medicines.

Considered both a fruit and a herb, goji berries are typically found in Asian and European countries, but sold in bulk or packages across North America. Although they are a bit pricey, they include a long list of benefits.

Goji berries have a natural tinge of sweetness with a very slight herb-like aftertaste. They also contain tiny seeds (which contain fibre) that add a nice texture to your meals.

Similar to the benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits) which helps promote healthy skin. Goji berries have also been known to help boost the immune system and protect the eyes — talk about a super fruit. And like other berries, goji berries are also an excellent source of vitamin C and can reduce tough cold symptoms. Goji berries are an excellent source of antioxidants because of their oxygen radical absorbance capacity (ORAC) value.

Goji berries can be very expensive, they are are very high maintenance fruit. Not worry they can be found in Shakeology.

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Super Food of the Week – Chia Seeds

Chia Seeds (Super Food)Chia seeds are among the healthiest foods on the planet. They are loaded with nutrients that can have important benefits for your body and brain. They are tiny black seeds from the plant Salvia Hispanica, which is related to mint. This plant grows natively in South America. Chia seeds were an important food for the Aztecs and Mayans back in the day.

A 1 ounce serving of chia seeds contains: That’s 2 tablespoons

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

This is particularly impressive when you consider that this is just a single ounce, which supplies only a little more than 100 calories and one gram of digestible carbohydrate!

Chia seeds are among the few trendy “superfoods” that are actually worthy of that term. So Boom! That was a ton of information all to say chia seeds are awesome.

Chia Seeds are a part of the protein blend in Shakeology.

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The Power of Nutrition Part 1

The Power of NutritionThe importance of good nutrition is nothing new. They say abs aren’t made in the gym… they’re made in the kitchen. And what you eat isn’t half the battle. Good nutrition is 80% of your overall health and fitness or working out is 20%. The fact of the matter is you can’t out exercise a bad diet. Hippocrates said, “Let food be your medicine and medicine be your food.” At least 4 of the 10 leading causes of death in the U.S. — heart disease, cancer, stroke and diabetes — are directly related to the way we eat; diet is also implicated in a slew of other conditions. But while the wrong diet can be deadly, eating right is among the cornerstones of health. It’s a major modifiable determinate of many chronic diseases.

Poor nutrition of malnutrition can lead to

  • Reduced immunity
  • Increased susceptibility to diseases
  • Impaired physical and mental development
  • Reduced productivity

So let me just say that I did not go to school for nutrition. And before I got on this path I had no clue what I was doing!! In fact I was doing it all wrong. I’m actually a stress non eater. A lot of people say they are an emotional eater or a stress eater. I have the opposite problem. People laugh and say they wish they had that problem but actually I was doing myself just as much harm because it was still malnutrition. Likely I would work all day and get so focused and stressed I would skip meals until late in the day. And of course what do you want after a stressful day? Comfort food!! And maybe even a glass of wine. So I’d be so hungry of course now my eyes are bigger than my stomach because it’s empty. I’d eat a high fat/carb meal. Even when I started eating healthier this type of schedule wasn’t working for me. I was putting my body into starvation mode. By waiting so long my body didn’t know when it was going to get its next meal so when I did eat good or not it would store everything I ate.

So what changed? I actually started doing a program called the 21 Day Fix. In regards to nutrition this program focuses on 2 main principles I was missing – Clean Eating and Portion control. I thought if I stayed within a certain amount of calories I would lose weight. I call this the MyFitnessPal myth. It’s really important to look at the types of food. You eat. It’s not enough to simply cut calories. I was eating 1200 calories thinking I was going to drop weight in no time and it simply wasn’t coming off in fact I was gaining. I actually needed to be eating almost double that but in clean foods. I didn’t realize that until I started doing the 21 Day Fix.

Listen to more here:

Super Food of the Week – Acai Berries

Acai Berry (Super Food)The acai (ah-sigh-EE) berry is a grapelike fruit harvested from acai palm trees, which are native to the rainforests of South America. Acai berries are widely touted as a so-called superfood, with proponents claiming that they are helpful for a variety of health concerns, including arthritis, weight loss, high cholesterol, erectile dysfunction, skin appearance, detoxification and general health.

Acai berries contain antioxidants, fiber and heart-healthy fats. They may have more antioxidant content than other commonly eaten berries, such as cranberries, blueberries and strawberries. But, research on acai berries is limited, and claims about the health benefits of acai haven’t been proved.

Shakeology contains the superfood açai berries, as well as more than 70 other super-nutritious ingredients. Making Shakeology the most nutrient-dense and healthy shake on the planet.

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The Power of Reiki

The Power of ReikiNegative thoughts and feelings attach themselves to the energy field and cause a disruption in the flow of life force. This diminishes the vital function of the organs and cells of the physical body. Reiki heals by flowing through the affected parts of the energy field and charging them with positive energy. Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It’s administered by laying on hand.

Reiki works directly on restoring ones balance. Some of the benefits of reiki are it:

  • Dissolves energy blocks and promotes natural balance between mind, body and spirit;
  • Increases energy levels;
  • Creates deep relaxation and helps the body release stress and tension;
  • Clears the mind and improves focus;
  • Accelerates the body’s self-healing ability;
  • Aids better sleep;
  • Reduces blood pressure;
  • Helps relieve pain;
  • Assists the body in cleansing itself from toxins;
  • Supports the immune system;
  • Helps spiritual growth and emotional cleansing;
  • Promotes creativity; and
  • Compliments medical treatment.

For more information about reiki contact Reiki Master Selika Kevii at

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Super Food of the Week – Wheatgrass

Wheatgrass (Super Food)Wheatgrass is a kind of grass, primarily used as a concentrated source of nutrients. It contains vitamin A, vitamin C, and vitamin E, iron, calcium, magnesium, and amino acids.

Wheatgrass is used for increasing production of hemoglobin, the chemical in red blood cells that carries oxygen; improving blood sugar disorders, such as diabetes; preventing tooth decay; improving wound healing; and preventing bacterial infections.

Some people use wheatgrass for preventing gray hair, reducing high blood pressure, improving digestion, and lowering cholesterol by blocking its absorption. Wheatgrass is also used to treat various urinary tract disorders and kidney stones.

Other uses include treatment of respiratory tract complaints, including the common cold, cough, bronchitis, fever, and sore throat; tendency toward infection; gout; liver disorders; joint pain; and chronic skin problems.

Wheatgrass juice is a popular health drink. There’s not enough evidence to support these claims of the effects on these diseases but the nutritional value cannot be denied.  And if you don’t like the taste you can:

  1. Just think about the benefit,
  2. Chase it with orange juice – several places might offer orange juice with a wheat grass shot or an orange slice
  3. Wheat grass can also be found in Phytonutrient Blend in Shakeology

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The Power of Positivity

The Power of PositivityWe all have these things that we say to ourselves, that put ourselves down, beat ourselves up, we tear ourselves apart when we need to be building ourselves up.  It’s important to constantly be doing personal development and feeding our minds with positivity so when we encounter negative thoughts we can immediately replace them with something positive. I had to literally brainwash myself in order to stop this process of letting negative thoughts take over. You can derail yourself so quickly and make yourself sick even by continuing to feed these negative thoughts.

When you speak to your inner self you really have to treat yourself like a child. Think about how you talk to children. You’re probably very encouraging, understanding, and uplifting, positive even. That’s exactly how you have to talk to yourself. Stop saying to yourself I can’t do it. Tell yourself what you can do and or what you will do. Instead of saying I can’t run a 5k say I will be able to run a 5k this fall. Instead of I can’t bench press my weight say I will be able to bench my weight my Christmas. If you want to make that statement really powerful, attach your why to the end of it. I will be able to do 10 pushups on my toes by the end of the month because it’s important to me to show my daughter women can be strong too or I will eat clean 5 days a week because I want to lower my cholesterol and blood sugar levels so I can be at my son’s graduation.

Ten Things You Should Do Every Morning Before 10:00 AM

Personal Development Book Recommendations:

  • Failing Forward by John C. Maxwell
  • The Power of Positive Thinking by Rev. Dr. Norman Vincent Peale
  • Beyond Positive Thinking by Dr. Robert Anthony

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Super Food of the Week – Rose Hips

Rose Hip (Super Food)A Rose hip is the fruit of a rose. Once the flower has bloomed, and all the petals have fallen off, the hip is picked. Rose hips are the best source of vitamin C; they contain 50% more vitamin C than oranges. Because of the high vitamin C content they are an excellent immune system booster, and are often used as a supplement to prevent or treat a cold.

Rose hips are high in vitamin A. It helps to regenerate skin cells, healing wounds and scars. It also helps to keep the skin elastic and nourished. This will not only prevent wrinkles, but can actually help to minimize any that have already appeared.

The vitamin A is also beneficial to the immune system. It can help to prevent infections from both bacteria and viruses. It helps the immune system to fight off any infections that do occur too.

Because they contain a variety of antioxidants; carotenoids, flavinoids, polyphenols, leucoanthocyanins and catechins, rose hips are considered to be a good cancer preventative. These same antioxidants are also used to prevent against cardiovascular disease.

You don’t have to canvas your neighborhood and convince neighbors not to prune their rose bushes in order to get your hands on these potent little fruits. All you’ve got to do is drink Shakeology.

You guessed it, rose hips are a superfood. And Shakeology is loaded with them. Enjoy!

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