Sunday, May 31, 2015

Stay hydrated this summer!

 Do you get enough water? Aim for 1 ounce of water for every 2 pounds of body weight. Water really helps your body to function and feel better!


Thursday, May 28, 2015

Fix for your Summer

Start your summer off right!
Join me for REAL food, and healthy eating.

No more DIETS, no more EXCUSES
- - - - - - - - - - -
June 8th - If you are on Facebook, you can join my support/challenge group!
21 days long
Opening 10 spots right now...
Use the same eating program as me
Have me as your personal coach
Learn to finally eat for your goals
Vegan friendly and paleo friendly
Wine, chocolate, carbs allowed
You choose the food you want to eat



Message me for details, or click the photo below to get started on your own!


http://teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=263743

Wednesday, May 27, 2015

And arms and legs and Abs


I LOVE upper body workouts! I have tried MANY of them, but my most favorite is Upper Fix from 21 Day Fix! I love getting beautiful sculpted shoulders and arms. As a bonus, this workout also gives your abs and legs a little action too!


Tuesday, May 26, 2015

Mason Jar Salads

Hey salad lovers! Have you tried Mason jar salads? They are super popular in my 21 Day Fix groups.

CLICK HERE for Mason Jar salad ideas
http://blog.myfitnesspal.com/5-easy-quick-steps-to-making-mason-jar-salads/?utm_source=mfp&utm_medium=email&utm_campaign=weekly20150518&mkt_tok=3RkMMJWWfF9wsRokv6XBZKXonjHpfsX56%2B4tXa6wiokz2EFye%2BLIHETpodcMTsZnNK%2BTFAwTG5toziV8R7DBLM153N8QXRTg

Monday, May 25, 2015

Happy Memorial Day


Enjoy your day today!! Please take a minute to remember the reason for the holiday, and to be thankful for all of the freedoms that we have because of it.


Sunday, May 24, 2015

Military Discount

>>>Active Military or the Spouses of an Active Duty Military Member<<<<<<

 And NOW Veterans!!

This is for YOU!!! You can join #Team #Beachbody as a #coach for FREEEEEE. Your enrollment fee of $39.95 is waived and your monthly service fee of $15.95 is WAIVED too! Want to earn an income in this business? Or perhaps you JUST want the Coach discount of 25% all things Beachbody (including Shakeology)?! What a sweet deal!! I would love to have you on my team!!! Message me or comment below for more info!!




https://teambeachbody.com/signup/-/signup/coach?referringRepId=263743


#supportourtroops #military #discount #armywife #armyhusband #militaryspouse #fitness

Friday, May 22, 2015

Snack time?

Sitting at work and in need of a snack?  Be careful about what you choose from the vending machine!


http://blog.myfitnesspal.com/the-5-best-worst-picks-in-the-vending-machine/?utm_source=mfp&utm_medium=email&utm_campaign=weekly20150511&mkt_tok=3RkMMJWWfF9wsRokv6TIZKXonjHpfsX56%2B4tXa6wiokz2EFye%2BLIHETpodcMTsZhNa%2BTFAwTG5toziV8R7DBLM153N8QXRTg










Thursday, May 21, 2015

Lentil-Lime Salad

Looking for a hearty, but light tasting summer dish?  This is it!!!  I first learned about this salad when I did Beachbody's Ultimate Reset.  Ever since, it has become a favorite!


~~~~~~~~~~~~~~
Lentil-Lime Salad

Ingredients:
1 cup cooked green lentils
1 medium carrot, shredded
¼ cup finely chopped fresh cilantro
1½ tsp. sesame oil
2 Tbsp. fresh lime juice
Braggs Liquid Aminos (to taste; optional)
Himalayan salt (to taste; optional)
¼ tsp. ground cumin (optional)
Herbal seasoning blend (to taste; optional)

Directions:
Combine lentils, carrot, cilantro, oil, lime juice, and Braggs Liquid Aminos, plus salt, cumin, and seasoning blend (if desired); toss gently to blend. Let salad marinate, covered, in refrigerator for 2 hours before serving.

Wednesday, May 20, 2015

Muscle vs. Fat

What a great visual! It takes way more fat to equal the same weight as muscle. it is also a good reminder that if you are struggling with the numbers on the scale, but you ARE exercising and eating right, you may be building muscle. Be patient...once that muscle is there, it will help to burn more fat!

Tuesday, May 19, 2015

Little gifts

My day just got a little brighter! I just received a nice little note from my coach, Jen. The timing was perfect because I have been struggling to keep up with everything in my life lately. I love that I am a part of a wonderful organization that continues to support me through everything.  Being a coach has changed my life.   Thanks Jen for the encouragement and inspiration!

Monday, May 18, 2015

Get a flatter tummy

I'm constantly striving for that flat (of flatter) tummy. If this is also a struggle for you, here are some exercises to help you out!

http://www.teambeachbody.com/teambeachbodyblog/fitness/7-moves-flatter-stomach?ICID=CT_BLOG_FLAT_STOMACH


http://www.teambeachbody.com/teambeachbodyblog/fitness/7-moves-flatter-stomach?ICID=CT_BLOG_FLAT_STOMACH

Sunday, May 17, 2015

Living with EBV

I have been sharing this on my personal fitness blog, but I haven't taken the time to share this on my FB page yet, so I thought it might be time to let you into my personal journey. I am currently struggling with Epstein-Barr Virus. EBV is the same virus that CAN cause Mononucleosis (Mono), but it doesn't always. I am NOT contagious. The bad news is that once you have EBV, you have it for life. Many times, after the initial infection, it will remain inactive in the body. Sometimes it will reactivate. Believe it or not, 90% of adults carry EBV. In most cases, it does remain inactive. There is no cure for EBV. Many people just wait the virus out (as you would a common cold), until the symptoms get better.

If you know me at all, you know that I CAN'T SIT BACK AND WAIT IT OUT. I am currently researching, and learning about how to tweak my diet to help improve my symptoms. I find it absolutely AMAZING that almost any illness can be improved with a proper diet. Often times the diets will change slightly based on the type of illness, but it all revolves around getting away from the processed foods, and artificial sweeteners. I am also looking into several supplements that are supposed to help boost my immunity. I will be posting about my journey and sharing the tips that I find helpful.

If you want to read more about EBV, or learn more about my journey do far, check out my blog http://melissablairjourneyfitness.blogspot.com/

Friday, May 15, 2015

Military Discount

www.beachbodycoach.com/mb5155

Did you know that you or your spouse can get 25% discount off ALL things Beachbody ALL OF THE TIME, and it doesn't cost you anything. All you have to do is sign up as a discount coach - and that is FREE too!

If YOU or YOUR SPOUSE is active duty military or reserves, and NOW Veteran's (spouses of veterans NOT included), message me (contact section on the right side of this page) for details!

Wednesday, May 13, 2015

Are you getting enough sleep?

 Did you know that if you are not getting enough sleep, you will struggle with your weight loss? One of the best tips and advice how to lose weight and sleep like a Champ. Your sleep will effect your next day, your stress, blood sugar and so much more.
Keep reading and your life could be change over night. Long-term health depends on the regeneration that occurs during deep sleep. Growth hormone, or the “anti-aging” hormone, is secreted during sleep, which stimulates tissue regeneration, liver cleansing, muscle building, break down of fat stores and normalization of blood sugar. During sleep free radicals are scavenged in the brain, minimizing its aging. Many health problems are aggravated by inadequate sleep. Sleep gives us renewed vitality, a more positive outlook on life and energy with which we can become our full potential.

 
 
SYMPTOMS OF INADEQUATE SLEEP
You could experience drowsiness, fatigue, decreased concentration, impaired memory, reduced stress tolerance, mood changes, irritability, muscle tension, or increased health problems such as infections.

IMPROVING THE QUALITY OF YOUR SLEEP
1. Maintain consistent sleep and wake times. Do not push yourself to stay up past the initial signs of sleepiness. This can create epinephrine production, causing more difficulty getting to sleep later. It is good to have a “getting ready for bed” routine to relax and prepare your body for sleep. Avoid taking naps if you have trouble sleeping at night.
2. Reserve the bed for sleep and sex only. Do not read, watch TV, eat, or worry in bed. Solve daily dilemmas outside of the bedroom. If you find that you’ve been lying awake in bed for 15-20 minutes, get out of bed. Do something mundane until you feel sleepy, and then go back to bed. Repeat this as often as needed.
3. Your sleeping environment should be quiet, cool and comfortable. The room should be clutter-free. Reduce the amount of ambient light as much as possible. Electronic devices such as clocks, stereos, TVs and computers generate electromagnetic fields that can disturb sleep for some people. Experiment with moving these into another room or using EMF shields. Feng Shui, the Chinese art of placement, can be valuable in creating an optimal sleeping environment.
4. Exercise regularly. Exercising during the day or early evening decreases the time it takes to get to sleep and increases the amount of deep sleep obtained. Most people do better avoiding exercise late in the evening.
5. Exposure to sunlight early in the morning and late in the afternoon or evening encourages a strong circadian rhythm. The hormone melatonin, which helps create a sleep state in the body, is suppressed in light and secreted in darkness.
6. If you have problems with waking during the early hours of the morning, have a small protein snack just before bed to ensure consistent blood sugar levels throughout the night. Consistently get exposure to sunlight as late in the day as possible.
7. Improving overall health will improve the quality of your sleep. Work towards improving or eliminating health problems. Treatment modalities such as massage, acupuncture or cranial sacral will help to relax the body. Effective stress management is essential.

THINGS THAT RELAX THE BODY AND PREPARE IT FOR SLEEP • Warm baths, possibly adding Epsom salts or lavender oil • Meditating for 5-30 minutes • Breathing exercises, progressive muscle relaxation (various recordings are available) or any other means of inducing the “relaxation response”. Daily practice brings greater results.
• Special acoustic recordings that increase specific brain wave patterns for relaxation and sleep • Botanicals treatments and aromatherapy using herbs and their essential oils (examples include chamomile, valerian, vervain (verbena), hops, lavender, passionflower, avena (oat straw), lemon balm and scutellaria (skull cap). Consult your physician for dosages and recommendations.
• Calcium and magnesium supplementation. Consult your physician for dosages and recommendations.

THINGS THAT INTERFERE WITH SLEEP
• Although alcohol may make you fall asleep, the sleep obtained after drinking is fragmented and light.
• The stimulating effects of caffeine may last up to 10 hours in some people. Avoid it in the afternoon if getting to sleep is a problem. Caffeine is present in coffee, green tea, black tea, chocolate and some medications (pain relievers, decongestants, thermogenic weight loss products, energy supplements, etc.) • The stimulating effects of nicotine (first- or second-hand smoke) can last several hours.
• Sleeping pills, aside from being highly addictive and full of side effects, decrease the amount of time spent in deep sleep and only increase light sleep.
• B-vitamin supplements can increase energy that keeps some people awake, if taken before bed. Take B-vitamins earlier in the day.
• Do not go to bed with a very full stomach. Large quantities of protein are stimulating to the body as digestion occurs. It’s best to finish eating at least three hours before going to bed.

Tuesday, May 12, 2015

My Personal Fitness journey

This year, I started a personal fitness blog to share my own weight loss struggles, and fitness successes.  Last week I was diagnosed with an active EBV infection.  I am not in the process of adjusting my lifestyle to get my EBV under control.  If you are dealing with EBV or mono, or if you just want to follow my personal journey, I invite you follow my blog Coach Melissa Blair


Monday, May 11, 2015

I'm looking for some feedback please

Happy Monday to all of my followers out there!!!

https://journeymelissablair.wufoo.com/forms/qgumuhr0r3ovt8/

I want to know what YOU are interested in hearing from my fitness blogs/pages.  If you enjoy reading my blog, or following me on Facebook, Twitter, YouTube, Google+, or Instagram, please take a minute to fill out my little survey

https://journeymelissablair.wufoo.com/forms/qgumuhr0r3ovt8/

Thank you!!!

Coach Melissa


Wednesday, May 6, 2015

Support is Key

Did you ever wonder why I run all of the "groups" I advertise for on Facebook? It is to provide support and motivation. When anyone embarks on a journey to a healthier lifestyle, they usually have an eating plan and an exercise plan in mind. What most people lack is the SUPPORT to help keep them motivated and focused on their goals. Guess what? That is EXACTLY WHAT I DO! Check out what some of the folks in my latest group have been saying about the support they are getting!

Tuesday, May 5, 2015

Homemade, HEALTHY Thousand Island Dressing


I made this last week to go on my favorite In-N-Outrageous Animal-Style Salad (it's like a Big Mac salad). I wanted to skip the extra oil in my salad, so I gave this recipe a whirl. YUM!!!!
-----------------------------------------------------------------------
- 2 Tablespoons plain Greek yogurt
- 1 Tablespoon milk (I used unsweetened almond milk)
- 1 tsp. Worcestershire Sauce
- 1/2 Tablespoon Sweet Pickle relish (or you could just use a sweet pickle, diced)
- 1/2 Tablespoon ketchup
- 1 packet stevia (optional, but will give it more of a sweet taste)

Mix all ingredients together and serve! Recipe is for 1 serving. Approx 50 calories per serving.

Sunday, May 3, 2015

Find Coach Melissa

I am all over social media!!

Follow me:

Facebook - www.fb.com/journeymelissablair  (I am on here most)
Blogs - http://journeymelissablair.blogspot.com
            http://melissablairjourneyfitness.blogspot.com

Twitter - @BlairMama

Pinterest - https://www.pinterest.com/mb5155  (or search mb5155)
YouTube - https://www.youtube.com/channel/UCBViuTnGxmpGu-ZvZ6ej4Zg (or search Coach Melissa Blair)

Google+ - Coach Melissa Blair

Linked In - https://www.linkedin.com/pub/melissa-blair/41/37/59
Team Beachbody - Mb5155

Saturday, May 2, 2015

Why I am a coach

I am going to be REAL for a minute and share some thoughts that have been bouncing around in my head. I am so glad that you found my page, and that you choose to follow my daily posts!!! I truly appreciate EACH and EVERY one of you that follow along on my journey. As a fitness coach, I receive a lot of messages and questions about the products and programs that I use. I LOVE sharing information about things that I know have worked for me. Did you know that as a coach, I am NOT here to sell you products or programs? Yes, I do enjoy a nice commission off the Beachbody products when I have customers purchase through me. BUT, that is not my goal as a coach. After YEARS of struggling with weight loss, and trying lots of different programs and products (some worked, and some didn't), I DO KNOW that not everyone will have the same successes with the same programs. I DO KNOW that the same nutritional supplements are likely to work differently for EACH individual. Our bodies and our lifestyles are NOT identical to each others, so why should our results from the SAME program be identical? I DO KNOW that consistency and support with ANY program are the key ingredients to success.

Although, I LOVE Beachbody workout programs, and I think Shakeology is the BEST nutritional supplement that I can get my hands on, I KNOW that these things might not be right for for everyone. My job as a coach is to HELP YOU. Not to help you find a a program to purchase from me, or get you hooked on Shakeology, but just to HELP YOU. I do have some amazing tools at my fingertips, and I think that Beachbody has top notch programs that can fit almost ANY lifestyle and fitness preference. However, if you enjoy running and just want someone to support you and coach you through YOUR goal of running a 5K or half marathon, I am here for you! I am a coach because I want to better MYSELF. Helping others find their OWN path to fitness is what gives me purpose. Helping others to succeed in their fitness goals, HELPS ME to stay focused on my own goals.

I don't coach to make money. I coach because I CARE. I have turned my life around to become more healthy, energetic and confident in my own skin, and I just want others to feel good about themselves and be proud of who THEY are. I don't recruit coaches so that I can advance my business and make money. I recruit coaches because I find friends that have gone through similar changes in their lives, and they are looking for an opportunity to GIVE BACK. Coaching comes from the heart, not the wallet.

Coaching isn't about selling. It is about helping. Whatever your fitness or nutritional goals, I am here to help you find solutions. If you need some extra support and motivation from a coach, then LET'S TALK.


Friday, May 1, 2015

Dress up that plain greek yogurt!

Ok, just found a new love! Plain Greek yogurt (seriously, who actually likes that?), 2 tablespoons natural PB (you can adjust to your liking), 1 Tablespoon is cacao nibs, 1 packet stevia. Yum!