My Favorite Workout Playlist

Have you ever been working out and all of a sudden your favorite song comes on in your earbuds and you feel this sudden burst of energy to run faster, jump higher or push through one more rep? Well there have been a multitude of studies done that show there is a correlation between that burst of energy and that song.

According to Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education, “music is like a legal drug for athletes, it can reduce the perception of effort significantly and increase endurance by as much as 15%” (ACE-Fitness).

If you’re anything like me though, I get bored easily with my playlists and they are constantly changing. However, my currently playlist has been one of my favorites (with a few additions as new songs come out), for a very long time and I always find myself reverting back to it. I’ve occasionally used it in my fitness classes as well and my students seem to really enjoy it!

Continue reading “My Favorite Workout Playlist”

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TREAT yourself…don’t CHEAT yourself…

Hello friends!

 

I know it’s been a minute since I’ve posted anything and for that I apologize. Sometimes life just gets crazy and well…life happens but that’s okay! I’m back now and I’m doing my best to stock up on some posts so that this doesn’t happen again! But that’s not what this post is about so let’s get back on track!

 

Raise your hand if you have ever heard of the term “cheat meal“….I’m sure every single one of you reading this raised your hand (or maybe you thought to yourself well yeah of course I’ve heard of a cheat meal). I know the term “cheat meal” is a very popular term and I used to use it all the time….until I met my good friend Danielle (I swear I’ve probably dedicated over half of my fitness related posts to this girl because she’s just got some amazing ideas!). Danielle taught me to stop using the term “cheat meal” and to start using the term “treat meal“. You’re probably thinking to yourself “what’s the difference and why does it matter? Either way I’m eating what I want!” Well let me tell you that I thought the same thing, but now that I’ve been doing this whole fitness thing for a while and actually taking it seriously….I see the difference and I recognize the difference and I’m here to share with you those differences!

Let me just start by asking you this question, when you are having a “cheat meal” are you not making a conscience choice to put that food into your body? The correct answer is yes, yes you are! If you’re making the conscience choice to only do that once a month or once every so many weeks then guess what you’re not cheating on yourself, you’re not cheating on your fitness and nutrition plan, you are deciding that you have been working hard and that your body deserves a TREAT and guess what that is okay!!

After I finished my 6 week shift shop program I am not going to lie I had a treat meal. Did I turn it into a treat week? Nope. Did I have a treat day? Maybe….okay I’m not going to lie to you I’m going to keep it 100% with you…I did have one treat day! But I felt that I had earned that treat day and I had been following the meal plan and the workouts strongly for 6 weeks, I had great results, I felt that my body was ready for a treat. There’s nothing wrong with that but I made sure that I went back to my meal plan after my treat day.

Now you’re probably thinking to yourself “why in the world is someone who is so into health and fitness encouraging me to have a treat meal?” Well according to some studies there is a psychological component to having a treat meal. Without rewards, it can become difficult to keep up with a healthy lifestyle day in and day out. Occasionally allowing yourself that treat meal can help you to get through those tough times in your health and fitness lifestyle. Like I said earlier, it’s better if you allow yourself a treat meal not a treat day. There’s a difference! Allowing yourself a whole treat day can take a toll on your body and all of the hard work you have put in for the week. Just be mindful of what you’re deciding to treat yourself with, how often you are deciding to treat yourself and how much of that treat you are indulging in. You will be a lot happier when it comes to sticking to that healthy eating lifestyle you have committed to!

What’s your favorite treat meal?? Leave it in the comments below!

Xoxo Shelby

 

The scale is NOT your friend…

Friends….we all know that losing weight and being healthy is hard. But what if I told you that you could make it so much easier by doing just one simple thing…..step off the scale. Yes that’s right I said step off the scale.

Let me ask you all a question….how often do you weigh yourself? Once a month? Once a week? Every day? Be honest with yourself. I’m not going to lie when I first started exercising and being healthy I used to weigh myself way too much, so much that at one point I can honestly say that I became obsessed with the number on the scale, and that my friends is not a good thing. Want to know how often I weight myself now? I weigh myself before I begin a workout program and then after I finish that workout program. So maybe at most once or twice a month. You’re probably thinking to yourself “umm then how do you know if the workout program is workout?? How do you know if you’re seeing results?” Well I will tell you a few reasons why I know without stepping one foot on the scale, but first let’s talk about why the scale is not your friend.

Continue reading “The scale is NOT your friend…”

2 ingredients…1 healthy snack!

Do you have a sweet tooth but you’re trying to eat healthy?? If you do then I know that you’re feeling the struggle, and it is real!

But I may have something up my sleeve (thanks to my friend Danielle!!) that can help with that. Oh and did I mention that it’s super easy too!

Ingredients:

1 banana
Peanut butter

 

Directions:

Honestly you can do this one of two ways….

  1. Peel and slice the banana
  2. Put a little bit of peanut butter on each slice of banana
  3. Place banana slices on a cookie sheet and place them in the freezer, let them sit in the freezer until the banana is frozen.
  4. Take them out of the freezer and enjoy

 

Now if you’re impatient and don’t want to freeze them, you can always just take out that step and just slice the banana and put some peanut butter on it and enjoy! This is seriously one of my favorite snacks and it’s super easy and delicious too. Oh and healthy for you too which is always a plus!

What is your favorite healthy snack?
If you have a sweet tooth, what is your go to? Mine is anything chocolate…but I really like chocolate ice cream! Leave your answers in the comments below!!

Xo’s Shelby

How much water is ENOUGH water???

I’m sure you’ve heard this about 1,000 times but let’s just talk about it some more, shall we??

Water is something that is very important! The cells inside of your body need water to function properly. Those cells contain water and are even surrounded by water and when the body becomes dehydrated the cell membranes become less permeable, hindering the flow of hormones and nutrients into the cell. This also prevents waste products that can potentially cause damage to those cells from flowing out of the cells. When this occurs, your energy is depleted and fatigue can take over your body. That’s not all it does either!

Here’s a list of other things that water can do to help your body:

  • Help with headaches
  • Improve your mood
  • Flush toxins out of the body
  • Improve Digestion
  • Promote weight loss (hey who doesn’t want help with that?!?)
  • Boost your immune system
  • Improve your complexion
  • Prevent hangovers
  • Regulate body temperature

See why water is so important???

 

So how much exactly is enough?? Well take your body weight, divide it by 2 and that will give you the amount of water you should be drinking in ounces. For example if you weigh 150, divide that number by 2 and you get 75; that’s how many ounces of water you need a day. Now, if you are more active then you need to drink a little bit more to compensate for the loss of water during exercise. The recommended amount of water for those who exercise daily, is 100 oz.

Now you’re probably thinking “100 oz is a lot of water!!” and I totally agree with that! But there are ways to make drinking it easier! Here’s a few…

  1. Use a straw: You can drink more at a faster rate if you do! It seems simple but it makes a difference I promise!
  2. Buy a pretty water bottle: Yes…I said to buy a pretty water bottle. When I purchased my Bubba Cup it made it so much easier for me to drink more water! It also helps that It holds about 48 oz. of water! Fill it up twice during the day and I’m just a little shy of that 100 oz. goal!!
  3. Add flavor to your water: I know sometimes water can be…boring! But you can always spice it up with different fruits and stuff like that! Pinterest has a lot of great ideas for flavored water!!
  4. Make it a game: This might sound silly at first but it helps! I make it a game with myself. I tell myself that I have to fill my Bubba Cup up one time and drink it all before lunch (which is around 11:15 sometimes 12:00 depending on the day!). Then I fill it up again and I have to finish it before I leave work. Sometimes it is definitely a lot harder than others, but it makes it easier to get my water in when I know I have a challenge!

 

Do you have a fun way that you make sure you get your water in each day?? If so be sure to share it in the comments below! I would love to hear them!! Happy guzzling!!

Xo’s Shelby

How 1 Shake Changed My Life!

What if I told you that you could wake up every single day and have a chocolate shake for 1 of your meals (or a snack) and that it was healthy!!!

Now you probably think I’m crazy don’t you? But I promise I’m not lying to you!

Shakeology® is the name of this amazing shake! My favorite of course is the chocolate but that’s not the only flavor (just in case chocolate isn’t you’re thing!). Keep reading and I’ll tell you all about it!

You’re probably wondering what this Shakeology® thing is right? (I mean other than an amazingly tasty and healthy shake of course!). I promise that I will get to that but first I feel like there are a few things that I need to tell you about Shakeology®. As I was doing my research on this product (so that I could give you nothing but the facts) I found some “myths” about Shakeology® and the truth behind them! So here they are…

  1. It’s just a protein shake…..no!!! Here’s why: Not all shakes are created equally (people aren’t so why should shakes be?!?). Shakeology® has a ton of awesome superfoods in it. It is a whole food nutrient-dense shake that can replace any meal! The majority of people in the world are more nutrient deficient, not protein deficient!
  2. It’s all about carbs, proteins, and fats….. If you are eating clean, shouldn’t the supplements or shakes that you’re putting into your body be clean too?? I mean think about it. If you’re doing all this hard work why ruin it with a protein shake filled with artificial sweeteners, artificial colors, artificial stimulants, artificial flavors and soy products?? Well if you drink Shakeology® you don’t have to worry about that because it doesn’t have any of that in it!
  3. Shakes are just fillers and extracts…. It is very difficult to use whole, plant-based ingredients and be able to maintain all of the nutritional value. However, Shakeology has an amazing team of scientists whose mission is to maximize the nutrition in every single ingredient that goes into the shake! How awesome is that?!?
  4. Shakeology is expensive….. I’m not gonna lie, it is expensive BUT hear me out on this one! Let’s do a little math (yes I know I hate math too but bear with me!) A healthy meal costs anywhere between $3 and $7 (keep in mind fast food meals are also that much!). Shakeology comes to you in a single bag that has 30 servings in it, and if you divide the price of one bag by 30 you get $4.33 per shake. So technically it comes in on the low end of the average price for meals. On top of that it will provide you with a solid base of whole-food nutrients and replaces your vitamins and probiotics. If you tried to duplicate the quality of the ingredients and nutrients in one serving of this amazing shake…it would be so much more expensive!
  5. It’s only for weight loss….. NOO!!! This is about your health! When you put the right nutrients in your body that it needs then you are going to see certain results. Weight-loss is just a by-product of all the amazing nutrition that you’re putting in your body!

 

Okay now that we’ve gotten that out of the way let me tell you more about this amazing shake that I love so much!

Not only will it transform your health with ease but according to clinical studies and customer reported benefits include (everyone loves statistics right!!!) after 90 days Shakeology® will…

  • help with continuous weight loss (remember because of all of those amazing nutrients that it’s putting into your body!! That’s your bodies way of saying thank you!!)
  • help lower cholesterol
  • help lower blood sugar
  • help to reduce your hunger and cravings
  • noticeable healthier hair skin and nails
  • increased energy and stamina (again those amazing nutrients!!)
  • boosted immune system (nutrients….seeing a pattern yet?!?)
  • improved digestion

 

Just in case I haven’t thrown enough information at you about this amazing shake, let me tell you why it’s different than most shakes…

  • All Natural and Whole Foods
  • It’s a Natural Meal Replacement
  • It’s One Daily Serving of Veggies!
  • Great source of Protein
  • It comes in 6 different flavors and has Vegan options!!

 

Okay enough fun facts about the shake!! Let me share with you which flavor I’ve been drinking and how I like to make my shake!

I chose the Vegan Chocolate flavor for my first round. (I just received my second shipment and this time I changed it to the “Barista” pack which comes with Vegan Chocolate, Vegan Vanilla and Vegan Mocha I believe — so an updated recipe blog will be coming soon!!).

This first recipe has been my go-to recipe since day 1…

  • Water
  • Ice
  • 1 scoop of Vegan Chocolate Shake-O
  • Peanut Butter
  • 1/2 of a banana

 

This second recipe I’ve been doing more recently because one day I ran out of banana’s and this is what I had in the fridge….

  • Water
  • Ice
  • 1 scoop of Vegan Chocolate Shake-O
  • 1 cup of fresh fruit (either strawberries or blackberries)

 

This third one I tried the other day and it was so good….

  • WaterWater
  • Ice
  • 1 Scoop of Vegan Chocolate Shake-O
  • 1/2 of a container of banana flavored Greek Yogurt

 

Honestly the options are endless with these shakes! If you go to Pinterest you can find just about any recipe for any of the 6 flavors which is amazing!!!

This shake has honestly changed my life. I can definitely say that Shakeology® has done all of these things for me and I am so glad that I have it in my life!

Do you drink Shakeology®? If so what flavor and what’s your favorite way to make it?? Leave it in the comments below please!

Xo’s Shelby

 

5 Reasons I Chose to Start the Shift Shop Program

Okay real talk here….

Who willingly signs up for a fitness program that you know is going to be hard and is going to push your limits?? Well I did, and I know 26 or more amazing women who took the plunge with me!

Back in July I made a huge decision to take part in this crazy and amazing new fitness program called Shift Shop from Beachbody thanks to my amazing friend and coach Danielle! I followed her through her journey in the test group and I immediately fell in love with the program. I knew it was exactly what I needed in my life.

If you know anything about me at all you’re probably thinking to yourself “Ummm Shelby what do you mean you needed a fitness program?? You workout at the gym 5 days a week and teach 1 day a week so what more could you need??” WELL let me tell you the 5 reasons I decided to start this program…

 

 

1. I was in a major funk: I had a lot going on in my life this past year. I had several very important people to me pass away in a very short period of time. I hit a major slump in my life and I wasn’t willing to admit it to myself, even though people (and by people I mean my mom…sorry mom!) were trying to tell me that I was in a funk. I was still going to the gym but I was just there…I wasn’t really putting in the effort I usually did. I was just going through the motions and getting some type of workout in…and blowing that work in the kitchen…which leads me to my next reason for joining this challenge….

2. My eating was not on point: Let me just start off by saying I’m not perfect by any means when it comes to my eating habits. I am 100% down with a treat meal (yes I said TREAT not CHEAT…that’s another blog post though!) I was snacking at work, which I normally never did. A cookie here, some pretzels there, a piece of candy, or whatever it may be, and I had an excuse for doing it. My excuses were mostly “I’m working out later so I can totally have that” and I was OKAY with that! NO!! You can’t out run a bad diet! I knew that…but I didn’t care. To me that was not a good thing….

3. I needed a major change in my life: Once I was willing to recognize that I was in a major funk….(again sorry mom for not listening sooner….friends your parents are always right, listen to what they say!) I knew that I needed to do something majorly different in my life or I was going to continue on this downward spiral. I knew that was not an option for me because I promised myself a long time ago that I wouldn’t let myself get back to where I was 6 years ago. (If you don’t know what I’m talking about check out my blog titled “6 years and 43 lbs later”)

4. I needed to change my mindset: Did you know that how you think is connected to everything else that happens in your life? I mean yeah I’ve heard that your mind can either hinder you or help you to reach your full potential but I never connected that to my health and fitness. The more I followed Danielle through her journey in the Shift Shop test group, I kept hearing her say that she was making this “mental shift” and I kept thinking to myself what in the world is she talking about? Then when we began this challenge group and I started reading the book I Am That Girl (book review will be coming once we finish the book so keep your eye out for that because I am loving this book and I already highly recommend it!), and I began to realize what she meant. I kept looking in the mirror and instead of focusing on the things I loved about myself, I would immediately jump to the things that I hated and that was so unhealthy! If your mind is not in the right place, you are just holding yourself back from reaching your goals. Positive thoughts render positive actions, negative thoughts render negative actions.

5. I needed motivation and accountability: For someone who genuinely likes working out, I never would’ve thought that I would need motivation. But after months of just going through the motions and not eating the right foods to fuel my body, I was finding it difficult to find my motivation on my own. A friend of mine recently told me “Sometimes a trainer need a trainer” (Thanks Tamiko!!) –> I couldn’t agree more with that statement. I realized that I needed some guidance. In the past I could bounce myself out of whatever funk I was in, but this one was different and I knew that I would need more than my normal motivation to get me going. For me, I can say “I’m gonna follow this meal plan and eat healthier foods” then I see French fries and that all goes out the door (hey I’m human and I like fries!). But when I have someone (or in this case a wonderful group of ladies keeping me accountable for following the meal plan and doing my exercises, well then things are different. I hate letting people down, so knowing that if I messed up or didn’t follow the plan that I would be letting other people down…that’s not okay with me. Now I’m not saying that I’m perfect, I still crave things that I shouldn’t but I am getting better at resisting those temptations and that is what counts! If you need motivation I highly recommend getting an accountability partner!

And guess what…I have a BONUS reason as to why I wanted to join this challenge…and I can say it all in one picture because we all know that pictures say 1,000 words! I mean just look at Danielle’s results…who wouldn’t want to see what their body could do after that! Shift Shop

 

Here’s to making the shift, both mentally and physically!

Xo’s Shelby