January 22, 2016

31 Days of Fitness- Day 22


Shaun T, one of my favorite trainers, is working your arms for 5 minutes today! Obviously he says it's December 3rd, but not for us! Each move is to be done continuously for ONE MINUTE. No rest in between.

Fit Tip:

What's in your protein shake?

Shakeology is obviously my favorite, and a main reason I became a coach (I wanted the discount!). But before I became a coach, I was just like you, a person looking for the best of the best when it came to shake supplements. A consumer, not invested in the company at all. I chose Shakeology for many reason, one was taste, another was the ingredients and the type of protein used.

For a breif synopsis on Shakeology, let's start with what Shakeology is NOT.

Shakeology is not a protein shake. It's not a weight loss shake. It's not processed. It's not full of artificial ingredients, actually there are none. It's not a miracle cure.

What is Shakeology? A healthy eating shake. It's your daily dose of dense nutrition, that your diet is most definitely lacking. And if you don't believe me, read on. Shakeology is a meal replacement, you'll replace one meal a day with this delicious meal replacement shake and it supplements your nutrition to add what you are missing. It fuels workouts. It repairs muscles. It improves digestion. It curbs cravings. It regulates cholesterol and blood sugar, and so much more. It is your big glass of protein, amino acids, digestive enzymes, phytonutrients, vitamins, mineral, antioxidants, adaptogens, pre-biotics, pro-biotics, and digestive enzymes.

And you will find WHEY protein in the regular formula, and plant based protein sources in the vegan formula. You will NOT find Soy protein.

My advise is to do your own research by looking at the nutrition label on the back of your shake supplement. Google each ingredient.

To understand the difference between whey, casein, and pea protein, click here.

I REALLY encourage you to look into Soy Protein if your shake includes it. It's the cheapest protein that one can buy, so it's in a lot of shakes that are at cheaper price points. That cheaper price point might look nice on paper, but check in the effects on your body and your health. It's a controversial topic, so I would investigate on your own rather than have anyone tell you what to do.


Let me just put it out there that I hate meatloaf. But I know a lot of people love it, including my family. So here ya go!

Love classic meatloaf? Here’s how to enjoy it and still stay lean. When we cooked this super easy recipe, it was devoured by everyone at the table. It is flavorful with onion, peppers, and herbs, and is incredibly moist.

This recipe makes six large portions for a hearty family dinner. Let kids in on the fun, they will love to help squish the meat and veggies together into a loaf!

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: 1 hr.
Yield: 6 servings

1½ lbs. raw 95% lean ground beef (or turkey)
1 large egg
1 clove garlic, finely chopped
1 medium onion, chopped
¾ medium green bell pepper, chopped
1 medium celery stalk, chopped
½ cup all-natural tomato sauce
1 cup whole-grain bread crumbs
1 tsp. Dijon mustard
1 Tbsp. dried parsley
Sea salt and ground black pepper (to taste; optional)

1. Preheat oven to 350° F.
2. Combine beef, egg, garlic, onion, bell pepper, celery, tomato sauce, bread crumbs, mustard, and parsley in a large bowl. Season with salt and pepper if desired; mix well with clean hands.
3. Place mixture in loaf pan. Bake for 50 to 60 minutes or until cooked through.

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