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Welcome!:

Welcome!

The Shake Down on Healthy Living:

The Shake Down on Healthy Living

Questions…:

Questions… 1. Do you want to get healthy? 2. Do you want to look in the mirror and feel GOOD about what you see? 3. Do you want to have energy? 4. Do you want to add years onto your life? 5. Do you want to have a more positive attitude? 6. Do you want to build relationships with others going through the same things? 7. Do you want to get your life on track and start a new healthy lifestyle? I think we ALL want these things and THIS challenge is the answer to help you achieve your fitness and weight loss goals.

Clean Eating:

Clean Eating Suggested Reading “Eat Clean Recharged” by Tosca Reno

Portion Sizes:

Portion Sizes Tosca’s Strategy does not count calories or points Correct portion sizes and pairing the correct foods are the most important component A serving of protein is the palm of your hand. A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls A serving of starchy carbs is the size of 1 cupped handful.

Portion Sizes:

Portion Sizes Protein: palm of one hand Starchy complex carbohydrates: What can fit into one cupped hand Complex Carbohydrates from fruits and vegetables: What can fit into two cupped hands together Healthy Fats: One scant handful of nuts, 1 to 2 tbsp of oil.

Pairing Foods:

Pairing Foods Eat a combination of lean protein and complex carbohydrates at each meal. A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, white meat such as chicken and fish.  A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomoatoes just to name a few. Eat sufficient (two or three servings) of healthy fats every day ( evoo , avocado)

Healthy Snack Ideas:

Healthy Snack Ideas Pair an apple with 1 tbsp all natural nut butter or 1 banana with a scant handful of unsalted peanuts/cashews/almonds. baby carrots and 1 tbsp skinny roasted red pepper hummus (Costco) 1 cup sliced strawberries and 1 scant handful of unsalted cashews More ideas/recipes on the blog

Eat Clean Principles:

Eat Clean Principles Eat six small meals a day (eat every 2 ½ - 3 hours) Drink a glass of warm lemon water first thing in the morning to jump start your metabolism. Eat breakfast within an hour of rising Drink two to three liters of water a day (8oz. 8x a day)

Top 10 Things to Avoid:

Top 10 Things to Avoid sugar, white flower and over processed food a rtificial sugars sugar s uper sizing your meals l imit alcohol chemically charged foods Foods containing preservatives s aturated and trans fats a rtificial foods (processed) a nti - foods

Must Have :

Must Have

Take the 14 Day Challenge About Shakeology:

Take the 14 Day Challenge About Shakeology

Commit to…:

Commit to… Replacing one meal with Shakeology for 14 days Attempt to make small changes in your diet that will include healthy snacks and clean eating recipes Avoid “diet” and processed foods

Shakeology Video Why Shakeology:

Shakeology Video Why Shakeology

Options: 14 Day Challenge:

Options: 14 Day Challenge Commit Today Commit by 3/23 Create Your Own Challenge starts 3/23 Challenge starts 4/9 Order a 30 day supply or a challenge pack. Challenge Packs include 30 day supply of Shakeology and workout program. For more details visit my website and click on the “Challenge Pack” banner. In order to participate in the 14 day challenge you need to complete the registration form. Click here to complete form .

Beginner /Intermediate Workout Programs:

Beginner /Intermediate Workout Programs Watch the Videos Power 90 ® Slim in 6 ® Turbo Jam ® Hip Hop Abs ® 10-Minute Trainer ® Brazil Butt Lift ® RevAbs ® Body Gospel ®

Advanced Fitness Programs:

Advanced Fitness Programs P90X ® ChaLEAN Extreme ® INSANITY ® P90X ONE on ONE ® (Web Version) TurboFire ®

Fit Club: Revolution Physical Therapy in Cranberry Twp.:

Fit Club: Revolution Physical Therapy in Cranberry Twp. When: Every Thursday evening Time: 7:30 pm What: Fit Club Cost: Free Where: Revolution Physical Therapy 20630 Route 16 #102 http://mariepalano.blogspot.com

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