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Upgrade Your Breakfast

1/18/2018

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​Breakfast is often referred to the most important meal of the day.  Some people get this concept some don't.  Breakfast for a lot of people actually looks lot more like dessert.  Just yesterday we were in a local restaurant and watched a guy sitting in the booth across from us enjoy waffles à la mode.  Really, ice cream for breakfast on top of a sweet bread, topped with liquid sugar and whip cream.  Why is that even an option for breakfast?  Seriously!!!
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They all look pretty delicious don't they!  

You might recognize that waffles à la mode isn't an ideal breakfast but do you know why?  
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#1 - The obvious one is this type of breakfast is packed with sugar.  I don't think I need to explain why the sugar in this amount is bad. 

#2 - We love our fat but we also love getting it from quality sources and this type of breakfast is also extremely fat dense.  This combination of high fat and high sugar/carbohydrate is the reason we have the obesity epidemic that faces us in this country.  The calorie density is through the roof when you combine sugar and fat, our brains just don't know when to say enough is enough when you combine those things.  

#3 - Breakfast is also a unique meal.  If you look at it's name "Break - Fast" this is the meal that breaks what is likely a 8-10 hour fast depending on when you last ate the previous night.  It is because we are in this fasted state that our body is primed to absorb more of the energy that we provide it. 

This happens mainly due to us being more insulin sensitive after a fast.  That means that your body will easily transport blood glucose (carbs) into cells.  Now if you worked out at 6 a.m. and you then consume a carb dense breakfast that carbohydrate/glucose will get transported to muscle tissue.  That's a good thing!  If you roll out of bed and have an Ego waffle, bowl of cereal, or a bowl of oatmeal topped with brown sugar and raisins, that carbohydrate will likely get stored in fat cells.  

#3 - Lastly, a meal like those mentioned so far is lacking almost all nutritional value.  In general, color is a sign of a food's nutritional value.  If you didn't cook a waffle, that whole plate would be white = zero nutrition. 

When you combine combine, calorie dense, blood sugar spiking, and nutrient poor all together in one food/meal you are either having one hell of a treat meal or trying to develop diabetes.


How do you upgrade your breakfast?

#1 - Eat a balanced meal or for some a lower carbohydrate meal depending on how sensitive you are to carbohydrates.  Balanced meal means getting equal amount of calories from protein, fats and carbs.  The one that is hardest for most is the protein source. Some of our favorite ways to add protein to breakfast is egg whites, protein powder via a shake or pancakes, or meat of some kind.  Studies have even shown that a protein dense breakfast will help stave off hunger throughout the entire day, meaning less snacking and more calories consumed.  
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Sweet Potato and Black Bean Hash
#2 - Add some vegetables!  Yeah we said it veggies for breakfast.  Not only does this up the nutritional value the meal it also adds some fiber.  Try to make 1/3 of your plate a veggie!  Our go to is sauteed broccoli slaw or steamed broccoli.   By adding fiber you you slow down the digestion process and therefore will avoid blood sugar spikes and as much of that energy getting sent off to fat cells. 
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Pumpkin Spice Protein Pancakes and Broccoli
#3 - Keep it simple.  The morning can be a tough time to put a fancy breakfast together.  Why do you think cereal is a breakfast staple, convenience.  So just make something else that fits the above criteria convenient for you.  For a long time this meant have a shake for breakfast that was balanced nutritional and loaded up with some greens to get veggies.  Overnight oats that contain some extra protein, greek yogurt with berries, or egg muffins.
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#4 - Find something that you like and works for you and stick with it.  Variety is important for diet but that means throughout the day, not day to day.  Breakfast for us is almost identical 5 days a week, eggs, broccoli of some form and plantains.  Find what works for you.  ​
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Our Typical Breakfast
The common thread that connects all these tips, is having a plan.  That starts with maybe building anywhere from an extra 5 minutes up to 20 minutes to prepare an upgraded breakfast.  It means having some healthier options stocked in the fridge, freezer and pantry.  It means knowing ahead of time what you are going to make or meal prepping earlier in the week.  

We would love to hear what are your go-to breakfast options?  


Want some healthy breakfast options along with an entire week oF healthy, simple recipes?  Just follow the link below and we would love to share our 5 Day Meal Guide with you.  
YES, PLEASE!!!
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Golf, Beer and Supplements

11/5/2017

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If you didn't read our bios, in a previous occupation I actually used to work as a golf professional.  No, I didn't play on the PGA Tour.  I worked at a club, ran golf tournaments, sold merchandise, gave golf lessons and every once in awhile I got to play!  People always would tell me how jealous they were of my job, to which I would usually just agree because that was easier.  Easier than saying I work ridiculously long hours, never get a weekend off, get paid a shade above minimum wage, and had 300+ "bosses" called members that all wanted something different.  But I digress...
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This post isn't about my life as a golf pro so much.  I got to thinking the other day after listening to someone else talk about selling nutritional products.  They made the comment that nutritional products and health products are much easier to sell to the healthy!  People that are familiar with things like probiotics, gut health, adaptogens, etc.  That kind of sucks if you think about it.  The healthy people already do a pretty good job of taking care of themselves so why should they invest more into their health.  

That got me thinking about my days as a golf pro and how a similar analogy also rang true.  It was much easier to sell golf lessons and golf equipment to the more advanced golfers.  Four hundred dollars for a new driver, no problem.  Five hundred dollars for golf lessons, sure!  

You can pretty much change this analogy into anything else.  

I also used to be a craft beer nerd too.  Your average Joe wouldn't likely spend $10-20 for a bottle of beer but I didn't blink an eye at that.  Why??? I saw the value in the beer!  
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One of my many beer hauls
​The golfer sees the value in the lessons.  The healthy person sees the value in nutritional products.  ​
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One of my many nutritional hauls
It all comes down to value... whatever you value that is where you will spend your resources!  Since we live in the health world this is a tough predicament to be in and actually quite frustrating.  There is nothing more that I would want to do then help people that are morbidly obese lose 100+ pounds.  To actually save their lives of people that are in a downward spiral. 

What does it take to help a person like that though?  It takes that person seeing value in investing in his/her health!  Unfortunately it usually takes a rock bottom moment for a person like that make a change.  Maybe it is a diabetes diagnosis or a heart attack.  When you take away health, it becomes a lot more valuable and you will be more apt work pretty hard to get it back.  

I know we help a lot of people begin to believe in themselves again and reach a lot of their goals, which is amazing!  We won't stop doing that!  My hope and prayer is is that just one person will read this and think that their health needs to be valued more!  That they are willing to make the investment with their time and money to turn their life around.  That obesity and disease doesn't have to be the trajectory that their life is on.


If that's you, we would love to hear from you.  I know that first step and asking for help can be one of the hardest.  Know that we will meet you where you are at and will be by your side through the whole process.  
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Chocolate Coconut Fat Balls

9/5/2017

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Here's a little treat for ya!!  We posted about these in our Instagram stories earlier last week but here's the recipe again. They were SOOO good and honestly tasted just like a Girl Scout Samoa...seriously...I couldn't believe it. Don't be fooled, these are NOT protein bites and to be honest, most of the ones you find on Pinterest aren't either because the fat is higher than the protein....so we'll just call these like they are: Chocolate Coconut Fat Balls.

 These will make a great little treat to help you curb your sweet tooth!  You don't have to be worried about crappy ingredients which is nice.  But... there's always a but, right?  I would advise that you are aware of the calories and limit yourself to 1, max 2 per day!  Well that's unless you are working your tail off to gain weight, then go ahead and eat all 1,600 calories, maybe!   

MACROS- This batch made 8 balls.
200 cal/ball
14 g of fat
13 g of carbs
6 g of protein
3 g of fiber


Ingredients

  • 4 tbsp melted coconut oil
  • 2 scoops chocolate shakeology
  • 1 1/4 cup shredded coconut, 1/4 cup set aside for toasting
  • 1/2 tsp of vanilla
  • 2 tbsp cocoa powder
  • Pinch of salt

Directions

  1. Melt the coconut oil in a saucepan or microwave.  
  2. Add the remaining ingredients and mix thoroughly, making sure there aren't any dry spots.  If overly dry you may need to add a little almond milk a splash at a time.  
  3. Roll out into 8 evenly portioned balls, roughly a little more than an inch in diameter.
  4. In a small saucepan, add a 1/4 cup of the coconut and toast over medium heat.  Stir frequently in order not to burn.  Should take around 8 minutes or so.  The coconut will start turning tan and you will smell it.  Once done remove the coconut to small plate or bowl.  
  5. Roll the balls in the toasted coconut, you may need to press it into the balls a bit.
  6. Attempt to put them in the fridge for 30 minutes before eating... but I'll understand if you decide to eat at least one before they go in there.  
  7. Store in the fridge!  Enjoy!
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Our Routine... A Day in the Life!

9/5/2017

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We try our best to share our life with you guys....and I know social media makes it seem like it's all glamour, beaches, fun stuff all the time and no work  It's not. I promise. 

BUT there's a big difference between what our days looked like last year compared to now.

Now...we choose what our days look like. As coaches, as business partners and life changers with Beachbody...we STILL wake up with an alarm around 6 or 6:30, because we WANT TO...with goals of getting up even earlier.  ​
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  • ​We drink 20 oz of water...make COFFEE ️...then drink coffee!
  • Pull out our stack of books and devotionals to read. I journal a little and then post to our social media sharing inspiration and things we learned...so it can encourage others
  • Eli wakes up...we snuggle a little and then he plays with some toys and eats his breakfast
  • We plan our day...set our priorities....decide what needs to get done. We check in with our private support group and encourage them or share a tip
  • Dan makes us breakfast
  • One of us takes Eli to the park or the library or run some errands and the other gets some heads down, ALONE work time.
  • I do some mentoring calls with coaches or work on trainings for our team or build our business by building relationships and connecting with people!
  • We post to social media again 
  • We work out...the time changes every day but it always happens if it's in the calendar
  • We drink Shakeology
  • We ROCK our day and simply strive to SERVE those around us

Some days we work a lot...some days we don't....sometimes we work on the weekend...and we stop when we'd like!! Sometimes we work at the beach or a coffeeshop or at home in the RV...the location doesn't matter.

Total control.

Messy hair.

Yoga pants...no showers...no pants...no shoes...no problem. HA!! Every day is a new day to make a choice. To set some new goals. To grow. 

It's a NEW day to connect with people that want to join a movement...and want to spread the message of health and life to their friends and family!! If you want more CONTROL of your life...more flexibility or more control of your health and you love to serve people and help them, we'd love to chat with YOU!! ️
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Shift Shop Details

6/30/2017

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What is Shift Shop?

Shift Shop is Beachbody's latest program that was developed by Chris Downing.  ​The program is geared for anyone looking to get amazing results in 21 days.  The program is a combination of agility, plyometric and resistance training that will work your entire body.  

The program is designed to slowly progress you from shorter less intense workouts that will "ramp up" in intensity but also your results.  
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Using his cutting-edge ramp effect, Chris starts you off with shorter workouts to help you stay focused and committed—without burning you out.

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Just as your body adapts, Chris ups the level of activity and intensity just enough to continue to accelerate your endurance and your results.

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​Chris cranks up everything for the last time, ultimately shifting your body from the one you had 3 weeks ago to one that’s significantly faster, stronger, and leaner.

Meet Chris Downing

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Proven Results

Want to Try Shift Shop?

There are a couple of ways that you can start this program.  The first option is to purchase the DVDs.  With the DVD package you get a total of 8 workouts, agility markers, and nutrition plan.  You can upgrade that package and get the Deluxe kit that also includes a PT sandbag, 3 bonus deluxe workouts.  The other option is join Beachbody On Demand and get access to all of the workouts including the deluxe workouts.  You can join Beachbody On Demand for free for 14 days, then they have quarterly and yearly memberships also.  

There are also usually specials available if you combine the program or Beachbody On Demand membership with either Shakeology or the Beachbody Performance Line of supplements.  

PLUS... if you purchase any of these options through us you get access to both of us as your health, wellness, and nutrition coaches.  Which also gives you access to our exclusive online accountability groups and our private Facebook group with hundreds of other people like you trying to get and stay healthy.  

If you are curious about more info about whether this program would be a good fit for you, you can comment below or email us and we will get back to you shortly.  

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21 Day Fix Extreme RESULTS

4/11/2017

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Two rounds of 21dfx (roughly 2 months) and I feel like a new person (even though I don't look a ton different on the outside). This program is probably my soul workout...I've done so many rounds of it and every time I see changes in my body...and it's ONLY 30 min a day!

The COOLEST part: I weigh the same in both pictures!! 😳 Don't base your results solely on the scale...please please please take pictures. Take measurements of your hips, thighs, waist, bust and biceps! My goal wasn't to lose inches...so I didn't track those this time around. 

Every workout uses dumbbells or a resistance band in some way. I used heavier weights: 20's for lunges, squats, squat jumps and even got up to the 25's at one point...and 8's - 15's for upper body (There's this one shoulder move with a curtsy I could never do more than 8 with 😳) and PUSHED myself every day to do more and get stronger!!

Without the burn, it don't mean nothin!! (As Shaun T would say 😂)

Jan 7th was the day I took the "before" pictures and the "progress" were taken Mar 1st and I'm so glad I stuck it out for 2 rounds!! My nutrition didn't change a ton...I still ate clean about 90% of the time and treated myself 10% of the time. I maybe drank a little less wine 🍷 and added a bit more protein (try to get some at every meal)...I eat probably between 1800 cal and 2000 cal every day.

PLEASE REMEMBER: you can do anything you set your mind to. Your mind is POWERFUL! Commit to something FIRST and then figure out how to make it happen. Commit first. Then take ACTION! Then be patient! 

Email us if you need help!!
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Are You Living a SuperLife?

1/31/2017

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I know we haven't done many book reviews on our blog in the past.  Recently we were approached by a "book tour" company and they asked if we would read and review Darin Olien's book Superlife.  I first read this book back when it came out back in 2015!  I was even fortunate to get to meet Darin and hear some stories behind the book.  Turns out he grew up about an hour from where I did.  Apparently kids from small farm towns in rural Minnesota can have a career in nutrition!  
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When I was approached to share Darin's message I was all for it.  The principles he teaches in the book are also some of the fundamentals of living a healthy life and always good to revisit myself.  Darin breaks out these fundamentals into what he refers to the 5 Life Forces. 

Life Force 1: Nutrition

This is at the core of being healthy.  His basic approach revolves around eating whole foods in abundance and variety.  Eating this way will ensure that you are satiated with micronutrients that all too often we lack.  Being a vegan himself he isn't a huge proponent of eating animal products but is ok if people chose to eat animal products as long as they are high quality and occasionally eaten.  

With nutrition he also stresses the importance of keeping your gut healthy!  This is something I strongly advocate for as well and think can be a real game changer for a lot of people.  For most people that looks like... cutting out processed foods, adding foods/supplements rich in probiotics and prebiotics, and probably supplementing with some digestive enzymes.  

Life Force 2: Hydration

Water... something so basic but something that so many people fail to consume.  As humans, we are water!  Roughly 2/3 of our bodyweight is water.  It does everything from provide pathways to carry raw materials around our body to insulate us and keep us warm or cool.  Let's just say it's super important!  Darin provides some great tips to upgrade the quality of your water also in the book.  

Life Force 3: Oxygenation
Oxygen - it's critical to life and something that gets overlooked in regards to health.  Darin quotes a couple of studies that talk about how cancer thrives in low oxygen situations and dies off in oxygen rich environments.  Pretty amazing stuff!   Increasing oxygen ties back into life forces 1 and 2.  Whole food plants contain more oxygen than processed, packaged foods.  Getting adequate water also increases the amount oxygen that enters our bodies.  Combine that with some intentional deep belly breathing and you are really improving your oxygenation.  

Life Force 4: Alkalization
This life force is one that is definitely overlooked and understudied.  Darin and I maybe differ slightly on this point.  Some of the research that I've done and read suggests that it is highly unlikely your body will become more acidic based on what we eat.  The pro-alkaline movement tends to look at the acid levels of a person's urine which looks at what is excreted versus the pH of a person's blood and cellular fluid.  

My opinion here is the jury is still out, but I would agree with Darin in that a diet high in plant based foods will improve your overall health.  

Life Force 5: Detoxification

Darin is a big believer in the process of detoxing the body.  He points out the constant stress that our bodies are under from everything in our environment to what we consume.  Our bodies have normal detox pathways but they get backlogged when we consume low quality foods and are exposed to chemicals in our environment.  

His advice to handle all of this, focus on the first 4 life forces and your detox system will be able to handle the workload.  

Darin, finishes the book with some recipes and final thoughts on how you can implement the 5 Life Forces into your current life.  

I'm a big fan of Darin's approach to health and this book does an excellent job in getting people to think a little differently about their health.  It's not all about being reactionary and trying to take care of yourself after you get sick.  It's about doing things that produce vitality in your life and keep disease at bay.  If you are looking to up your health game I highly recommend this book to give you a solid baseline of information.  
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Core De Force Launch Details

11/1/2016

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We have been pretty excited for the launch of this program ever since we heard about it back in July.  It just looks like a fun program and we know it will be a good change of pace for us.  We wanted to share some of the details with you all just in case this type of workout might be something you are interested in doing.  

​Here is how Beachbody describes the workout:

​
INTRODUCING CORE DE FORCE
Created by Trainers Joel and Jericho, it's 30 days of zero-equipment, core-defining workouts inspired by the most high-octane sport in the world—Mixed Martial Arts!

SHRED DOWN WITH MMA-STYLE WORKOUTS
If you want to slash inches from your waist and shed body fat, nothing beats CORE DE FORCE’S effective—and addictive—workouts.

In just 30 days you can reshape your body with:
  • Boxing, Kickboxing, and Muay Thai combinations that engage your core from every angle
  • Bodyweight training that sculpts overall definition
  • Explosive cardio intervals to max your calorie burn
This isn’t your run-of-the-mill workout—this is CORE DE FORCE. And if you’re ready to fight for the body you’ve always wanted, you won’t be disappointed…

Check Out These Results!


Core De Force FAQs

How long is the program?
30 Days

How long are the workouts?
21-47 minutes

Do I need any equipment?
No

What's included with the program?
The base kit includes:
  • 10 workouts plus a bonus workout if ordered through a Team Beachbody Coach (that's us) 
  • Quickstart Guide
  • Eating Plan
  • Workout Calendar
  • The Cook & The Coach as your personal health, wellness and nutritional coach

Are there upgrades?
Yes, you can upgrade to a deluxe kit and you get everything mentioned above plus 3 additional workouts, an agility ladder, portion control containers, and a deluxe workout calendar.

Are there Challenge Pack options?
This document explains the 2 most popular Challenge Packs that include Shakeology.  It is also available to order as a Performance Challenge Pack which includes a tub of Energize, a pre-workout drink, and Recover, a post-workout shake.  

Hopefully that answers a few the questions you have regarding this program.  If you do have any other questions or just want to chat about if this program would be a good fit for you we would love to hear from you.  You can comment below or EMAIL us.  
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Beachbody Health Bet

8/5/2016

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One of the coolest things on the horizon for us is a new incentive that was announced last week at our Coach Summit in Nashville.  It is called the Beachbody Health Bet.  The concept is Beachbody the company and partially us as coaches are challenging you to commit to 2 simple behaviors for 4 weeks starting September 5th, 2016 with a prep week starting on August 29th! 

What are those 2 behaviors?
  1. Workout 3 times per week.
  2. Drink Shakeology 5 times per week.
Pretty simple, right???  These two things have been at the cornerstone of our own health and we know that if people can commit to them on a regular basis they will get healthier!  The cool thing about this incentive is if you do them Beachbody is going to pay you top of it.  

You've maybe heard for the website, www.dietbet.com, where you can wager a certain amount of money and if you lose "x" percentage of weight by the end of the challenge you get a portion of the pot.  Part of this is great in that people put a little skin in the game to give you that extra push to get results.  The downside is that people can lose weight in some very unhealthy ways.  That is why I absolutely love the approach that Beachbody has laid out for this challenge.  It's all about creating healthy behaviors, and yeah weight loss might be a side effect of that but you don't have to feel pressure to starve yourself in order to get a piece of this pie.  

So what's in the "pie"?  
  • Beachbody is kicking in $1 MILLION up front.
  • They will ad an additional $5 to the pot for every Challenge Pack sold between July 27th - August 31st with a maximum amount of $3,000,000 in the pot!  
How do you get a piece of that pie?
  • Commit to the 2 behaviors mentioned above
  • Join our challenge group that will start on September 5th (prep week to start on Aug 29th)
  • Log those behaviors daily in Beachbody's My Challenge Tracker App
That's free money for just doing stuff that is going to help you get closer to your goals.  You don't have to put any of your own money on the line and it isn't contingent on you losing weight.  If you are interested in joining our group that starts on September 5th taking and taking part in the Beachbody Health Bet click on the link below.
I WANT TO GET HEALTHY AND MAKE MONEY!
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Fixate Cooking Show

8/5/2016

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So unless you are living under a rock you've most likely heard of the program 21 Day Fix.  The concept behind the program is that you combine exercise with a portion control system using color coded containers.  The difficulty that some of our customers have had is how to you go from ingredients to meals using the containers.  Fixate is the answer to that.  

Fixate is a cooking show that will air on Beachbody On Demand.  The show will be a cooking show where Autumn's brother who is a professional chef will teach you how to put together meals in a healthy way using the container system.  I'm a sucker for cooking shows so I'm pretty excited about this plus I know it will help so many people have more confidence with the container system that is proven to work if it gets used.  Each episode/recipe will be 4-7 minutes long and include downloadable instructions and grocery lists.  This is scheduled to go live on August 19th, 2016.
“It’s so easy to get stuck in a cooking rut,” Autumn explains. “We designed Fixate to help people get more creative with their healthy, portion-controlled eating plans, so they can try new recipes as well as learn to make and containerize the foods they already love.”

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We want to help people get healthy and lose weight and we know sometimes a little incentive is a great way to get people started.  Let me explain in a little more detail what we are offering.  If you purchase any Challenge Pack (workout + month's supply of Shakeology) you will also receive a free copy of Autumn's cookbook, Fixate.  With this Challenge Pack purchase you will also receive a free 30 Day membership to Beachbody On Demand which will give you access to Autumn's new cooking show!  Oh and over 400 different workouts if you feel like dabbling with something else.   

The other option if you aren't sure if any of this is right for you is to sign up for a FREE 30 Day Club Membership.  For 30 days you will have access to 400+ workouts, Autumn's new cooking show, and some other great resources.  If on day 30 you haven't used it or didn't like it you can cancel no questions asked.  Well we might actually ask you why you didn't like it but just for feedback purposes... :)  If you choose this option you will be entered into a drawing to win a copy of Autumn's cookbook Fixate!

We believe in these products and know that they can change lives but they can only do that if you have them and use so hopefully this will be that little push to get you started.  

ENTER TO WIN
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    The Cook & The Coach

    Healthy is a LIFESTYLE.
    Not a destination. 

    We want to help you build that lifestyle which will then help you 

    **  have CONFIDENCE
    **  become STRONG (mentally          and physically)
    **  lose fat
    **  have more ENERGY

    and finally

    LIVE FULLY!

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Dan and Laura Suedbeck have embraced an entrepreneurial lifestyle.  They are constantly challenging the status quo and challenge others to do so too.  They believe that you don't always have to change your situation, sometimes you just need to change the lens you view the world through.  Their focus is helping people  find purpose and passion with their lives all while getting healthy.   Click here to find out more about them.  

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