Why your breakfast can make or break your day

I have a really good tip for you that can help.

Have you ever noticed that some days, your breakfast keeps you feeling full
and satisfied for hours, while other days it sets you up for a day of endless snacking?

In fact, I’ve actually heard some people say they’ve actually skipped breakfast
because it makes them feel hungry all day.

I have two words that can help explain this: blood sugar! 

Here’s what can happen:

• When you eat a meal with lots of sugar (like a bowl of cereal),  it can raise your body’s blood sugar levels, which leads to ...

• Your body releasing insulin to help remove it from your bloodstream, which can lead to …
• A blood sugar crash, which can lead to ...
• Feeling hungry and tired, which can lead to ...
• Eating more sugar and …
• More insulin being released … and on and on and on!

You can see how starting your day with a jolt of sugar can create a vicious cycle?

Well I have a solution that doesn’t involve skipping your first meal of the day.
It’s all about the TYPES of food you eat for breakfast.

It’s about saying YES to foods packed with nutrients you need to keep your
blood sugar stable – like protein, healthy fats, and fiber!

And it’s also about making them as easy to grab as possible, so you don’t have
to mess with cooking in the morning.

Here are some ideas:

• No-Bake Cookie Oatmeal: Stir some plant-based chocolate

protein powder and natural nut butter into your cooked oatmeal (or even a half-cup of cooked quinoa!). 

• Frittata: You can have breakfast for days from a single frittata! This is a baked egg dish that is limited only by your imagination, because you can toss in any veggies you have on-hand or top it with healthy fats. Check out this list of amazing recipes: https://www.self.com/gallery/frittata-recipes
• Breakfast Burrito: The trick with these is to have your ingredients
  ready ahead of time, so all you have to do is heat them up, fill the burrito and eat! Ideas: an egg scramble, chicken sausage, tofu scramble, veggies, salsa, etc … YUM! 

If you’re a coffee drinker, consider adding unsweetened, full-fat coconut milk or
coconut cream to your morning beverage instead of your usual sugar & cream. 

Experiment and find what combo works best for YOU! And know that what
works for your spouse or friend might not be the best for you.

As an example, some people are satisfied with a morning smoothie –
while others will feel hungry a little while later.

Can't Wait to hear how you are doing so far!!

Small Business Saturday Specials

 I hope you had a wonderful Thanksgiving with family and friends.

If you are interested in a DEAL to help you get your rear back in gear.......be prepared for a whole lot of value if you are committed to making a lifestyle change and changing your body.

So many things you could invest in and the truth is the majority of them will be exactly that – “things”that will be forgotten or worn out in months (maybe even weeks).

The one thing that will either serve you (or derail you) and make your life exponentially better is – a fit, healthy and sexy body with a confident, powerful, and abundant
mind that sees possibilities.

What is that worth?

I believe you are worth it... and then some!

I hope you do too.  

Now thru December 3rd, see my special deal to help you reach your health and fitness goals. 

Get a jump start on January .   

Sign up before December 3rd, and receive 20% off my January Group.  

-->  See Details HERE for the event that starts January 6th <--

In Addition to 20% Off, by committing before December 3rd, You'll Receive: 

• Private Goal Setting Session with me
• 
  
• Train with me in December for FREE.  (2 group training sessions included) OR (4 group fitness classes)
• 
  
• Dirty Dozen and Clean Fifteen Shopping Guide (This handy guide helps you avoid the Dirty Dozen, the non-organic fruits and vegetables that are highest in pesticide residues – and choose non-organic items from the Clean Fifteen List.)
• 
  
• Meal Prep Guide 

HURRY!  This special pricing deal ends December 3rd.  

Commit To Be Fit in 2020

New Year’s Resolutions. How many times have you made the same resolution to achieve a fit and healthy lifestyle? Year after year, I would make the same ones: lose weight, exercise more and eat healthier. Maybe you’re considering a gym membership. Maybe you’re considering an extreme diet plan. I was in the same boat, until I found a LIFESTYLE change that worked for me.

After I made my resolution, I would set big goals. Some of my goals were about family, some about personal development, some concerning the growth of my business, but one of the BIGGEST goals I set for myself was about the number of individuals & families I wanted to help to reach their HEALTH & FITNESS GOALS!!

What I eventually learned is that change in fitness and nutrition comes at a slow and steady pace. I knew this in my mind, maybe you know it too, but I needed to experience it.  So now I'm offering you a chance to finally regain your health back, working with me(NASM Certified Personal Trainer)..... taking no excuses.. No Ifs, Ands or Butts in this group.   NO GYM NEEDED. 

So what's in it for you:

• Meal Plan Ideas focusing on portion control

• Workout Plan with options for every fitness level

• Motivation, Support and Accountability

• Access to Private Online Group
• Weekly Check-In
• Daily Morning Inspiration and Motivation Emails Directly to You 

• Weight and Measurements done by me (private)

• Goal Setting Workshop and Workbook 
• Weekly Prizes 

I will push you even when you don’t feel like it, and I will support you for as long as you need. Being surrounded with like-minded people and striving for the same goals is what makes our challenges successful.

COST: $79.00

There are limited spots open and they will fill up fast!!   You'll be added to the private group and will receive a confirmation from me after you sign up using the PAY NOW button above!!!

November Anniversary Specials!!!

HAPPY 7 YEARS FROM ME TO YOU!

I can't believe it's been 7 years since I started my path of passion in helping others live a healthy and happy lifestyle. 

As a token of my appreciation, here are some specials this month to help you even further with your goals.

• Zumba FREE Classes: 
• Monday 11/11  - 10am at The LOOM in Waverly
• Thursday 11/28 - 8am Burn for the Bird at the Gym in Nichols

• Maintain, Don't Gain Holiday Challenge starting 11/14.  A great opportunity to enjoy the  holidays in moderation and not allow the scales to creep up.  See the details HERE

• Santa's Dozen Zumba Class Challenge.  Attend 12 classes from November 28th to December 31st and win a prize!   Click here for more info

Thank you so much for an amazing 7 years!!  Here's to the next 7!!

Love in health and fitness

Colleen