From the Mom

A mom blog plus so much more
RSS icon Home icon
  • 3-Day Refresh — A Cleanse & Detox, Only Better

    Posted on July 7th, 2014 fromthemom No comments

    My nutrition this summer, while not HORRIBLE, has been less than stellar. I know it’s the lack of a solid schedule and a complete disruption of my routine. I’m up a few pounds and I’m traveling again at the end of the month to try to sqeeze one more bit of amazing sunshine, sand and saltwater out of summer vacation before school starts. I’d like to drop a few pounds and lose the bloat before I go, and I’d really prefer that my jeans zip very easily when it’s time to slip them on again.

    That’s why I am super excited about BeachBody’s new 3-Day Refresh program and it’s why I’m leading a 3-Day Refresh Challenge July 21 – 23. Want to join us?

    Here are the details:

    This program is designed to help you lose weight and kick-start healthier eating habits in just three days. It is designed fast track your weight loss by detoxifying and cleansing your system while helping you break bad eating habits. In three days, you’ll feel lighter and healthier without starving. Watch this short video to learn a little more about the program and the thinking behind it’s creation.

    What is the 3-Day Refresh?

    This is a 3-day program of specially formulated shakes, healthy snacks, and delicious, easy-to-prepare meals that have been scientifically designed to help you lose weight and break the cycle of bad eating while dramatically improving the way you feel.

    How is the 3-Day Refresh different from other cleanses?

    Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs. Plus, you actually get to eat delicious, real food during this program.

    You Should Do this Challenge if:

    • You need a clean break from a period of unhealthy eating.
    • You used to eat pretty well but have recently fallen off the wagon and need some help getting back on.
    • You want to jump-start healthy eating habits for a new workout program.
    • You want to quickly lose a few pounds for an upcoming event.
    • You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
    • You want your clothes to fit better.
    • You want more energy.
    • You love food and want to be satisfied while you lose weight and get healthier.
    • You’ve tried liquid fasts or other fad diets and they simply don’t work.
    Take a look at my colleague who did the refresh after our coach meeting in Las Vegas last month. Obviously, Kim Rosa-Lima works HARD on her fitness. Like, HARD. But then she had a few days that set her back a little. If Kim, who is already super fit, can get such great results from this program, so can you. THAT is the point of the 3-Day Refresh. It’s not a miracle pill/miracle weight loss program. It’s a 3-day break and “refresh” to get you back on track. And that’s why it’s packaged with a 30-day supply of Shakeology, so after three days, you can continue to improve your nutrition in a less “drastic” way.
    What’s included in the 3-Day Refresh Challenge Pack?
    • - 6 packets of Vanilla Fresh. This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, probiotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.
    • - 3 packets of Fiber Sweep. Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks. Fiber Sweep can help lower cholesterol, support healthy blood sugars, and may even reduce the risk of coronary heart disease, as part of a healthy diet, low in saturated fat and cholesterol.
    • - 1 Program Guide. This comprehensive guide walks you through how this program works, what to expect, and how to prepare your shopping list, as well as your body, for the 3-Day Refresh. It also contains a menu planner with numerous delicious, easy-to-make recipes, along with lists of fruit, vegetable, healthy fat, and guilt-free flavoring options. But when you do this program with me, I’ll walk you through what you’re supposed to be doing each day with daily coaching and check-ins. You won’t be alone.
    • A 30-Day Supply of Shakeology — This simplifies  your nutrition with the convenient and delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk food cravings, and may help you reach your fitness goals faster. After the 3-day refresh is over, you can continue on Shakeology to help you maintain your results and even keep on losing if that’s what you want to do.
    • Daily coaching and accountability from me, as well as workout suggestions/ideas.

    What does it cost?

    Right now, the Refresh Challenge pack is on sale for $140. The cost will go up in August to $160. (Keep in mind, a month supply of Shakeology alone is $129, and this pack includes the 30-days of Shakeology, plus all of the 3-Day Refresh products and entry into the challenge group).

    I want in. How do I order?

    Go here to order. Then email me at michellecox3119@gmail.com or comment below to let me know you did so I can get you added to the group ASAP.  Feel free to email me if you have any questions, or go here to read a little more detail about the 3-Day Refresh.

  • PiYo Fitness & Nutrition Test Group 2 — Starts Aug. 4

    Posted on July 7th, 2014 fromthemom No comments

    The first PiYo test groups for the much-awaited new program created by celebrity fitness trainer Chalene Johnson have begun and are seeing great results. So, the second round of test groups are getting started. I’m excited to announce that my second test group will start Aug. 4, so it’s time to get signed up if you want to be stronger, leaner, fitter and more flexible before it’s time to start thinking about slipping back into your jeans.

    PiYo is a low-impact, high-intensity body transformation program. It uses the most effective Yoga-  and Pilates-inspired moves set to a fast pace to help you burn fat while scuplting long, lean muscles. You’ll carve every inch of your body WITHOUT JUMPS, without weights and without straining your joints. And there’s no complicated choreography to learn. I personally love this format so much I got certified to teach it.

    So, want to get in on the action (and the results)? I am limiting the sizse of this test group in order to ensure solid coaching and personal communication. I want to have the time to work with each participant closely to GUARANTEE stellar results.

    HERE ARE THE REQUIREMENTS:

    • You have 5 or more pounds to lose
    • You are fully committed to sticking with the program for the entire 21 days
    • You’ll do what it takes to get the best results & communicate daily with me via our private Facebook page.
    • You’re willing to let ME share your success story (you’ll approve it first)

    THIS WILL ALL BE DONE ONLINE (private Facebook group) and with you doing the workouts at home while working closely with me behind the scenes to ensure your success.

    BONUS (OPTIONAL) OFFERING:

    I will be conducting a weekly Zoom (virtual chat) within our test group to answer your questions, offer tips and keep you accountable. This extra option adds an amazing level of support and will take your success to a new level!

    I want to work with only those who are:

    • COMMITTED to this process

    • FOCUSED on results and putting in the work it will take

    • DISCIPLINED to communicate with me/our group daily and follow through

    • POSITIVE about this journey and encouraging to fellow groupies

    WATCH A SHORT VIDEO ABOUT THE PROGRAM here.

    Now, here are some Q&A’s on how this test group will work:

    What’s included with participation/entry into the PiYo Test Group?

    As a participant in this  group, you will receive the PiYo DVD workout program (with celebrity trainer Chalene Johnson), a meal plan, nutritional guidance, accountability and group support.

    Fitness component – You’ll do the the first 21-days of the 60-day program in this group. You’ll do the workouts six days a week with one day off ot rest or to make up a workout you missed earlier in the week. The workouts are 18 to 45 minutes long. Participants who are active and who want to continue the remaining 39 days of the  program with a group will be given an option to do so.

    You do this in your own home (in your PJs if you want and bare feet. As I’ve said, I’m a certified PiYo instructor and I can say that this program will help you lose weight, carve muscle, drastically improve flexibility and balance and improve your core strength and appearance (as no muffin top and noticeable abs).  The program is designed for all fitness levels from the beginner to the advanced athlete.   Beginners can follow the modifications demonstrated and super-fit athletes can use it to improve core strength and flexibility. Chalene — who was super-fit herself — designed PiYo for herself because she was becoming inflexible and getting injured more and more and needed a low-impact option.

    Nutrition component: The coaches for this challenge (which include me, yours truly) are passionate about clean eating and we’ll support you and guide you through the ins and outs of eating right. The nutrition part of the challenge includes:

    1. Daily nutrition tips and recipes, to help you gradually build healthy habits.
    2. Shakeology – Included in the program is a 24-30 day supply of my favorite nutrient dense health shake, Shakeology.  This meal replacement shake is full of more than 70 nutrients and it helps boost energy, mood and digestion while reducing cravings and inflammation in the body.  Shakeology is gluten and soy free and does not contain any stimulants or artificial sweeteners or ingredients.  And for anyone who is vegan or needs a dairy free option, there are two vegan flavors to choose from.
    3. Healthy recipes – You’ll receive the PiYo eating plan with your fitness program and we’ll share recipes and meal ideas in our group throughout the challenge.

    Accountability component: As a participant in this accountability group, you’ll complete an initial assessment to share your goals, previous obstacles and a game plan for keeping you accountable to your “why”.  You’ll be included in a private Facebook group with your coaches and the other participants where you will check-in daily, get homework assignments, receive tips and inspiration and be able to connect with others who are working toward better health just like you.

    Where do I need to live to participate?

    Because your workouts will be done in your own home using the PiYo DVD-based fitness program, you can live anywhere in the U.S. or Canada and still participate.

    When does the challenge begin and end?

    The first day of the challenge is Monday, August 4, 2014 and it will end 21 days later on Sunday, August 24.  It’s 21-days to get you on the right path toward a sculpted body you’ve always wanted, overall fitness and  clean eating  Remember – the time’s going to pass anyway, why not do something with it?

    What if I am just starting out on my fitness journey?

    This support group is designed for all fitness levels and accommodates participants at any point in their fitness journey.

    Okay, I’m interested, what is the cost to join?

    PiYo was released lst month (as in June 18)  is on sale this month for $140, so the total cost of your fitness program, Shakeology and meal plan is just $140. The price will go up to $160 once the introductory special is over (after July 30).  The cost includes coaching/motivation, entrance into the private Facebook group and support and accountability from fellow participants.

    When is the deadline to RSVP for the challenge?

    In order to ensure you receive your materials in time for the challenge start datethe deadline to RSVP for the challenge and order your materials is Friday, July 25, but you’ll want to order ASAP because the sooner you order, the sooner I’ll add you to our accountability group and you can begin to prepare.

    I’m ready! How do I get signed up?

    Step 1: Purchase your PiYo Challenge Pack (includes Shakeology) here.

    Step 2: Comment below and let me know you did so. I will need an email address from you, but if you don’t want to put it in the comments below, you can reach me at michellecox3119@gmail.com. I will contact you to confirm your registration and to schedule your initial phone consultation where you will discuss your goals and accountability plan.

    More Questions? Please feel free to contact Michelle via email (michellecox3119@gmail.com) or Facebook (Michelle Melton Cox).

  • PiYo Fitness and Nutrition Test Group

    Posted on June 20th, 2014 fromthemom 5 comments

    I am seeking a few additional people to participate in a TEST GROUP for the much-awaited, brand new program created by celebrity fitness trainer, Chalenge Johnson. PiYo is HERE.

    PiYo is a low-impact, high-intensity body transformation program. It uses the most effective Yoga-  and Pilates-inspired moves set to a fast pace to help you burn fat while scuplting long, lean muscles. You’ll carve every inch of your body WITHOUT JUMPS, without weights and without straining your joints. And there’s no complicated choreography to learn. I personally love this format so much I got certified to teach it.

    So, want to get in on the action (and the results?) I am limiting the sizse of this test group in order to ensure solid coaching and personal communication. I want to have the time to work with each participant closely to GUARANTEE stellar results.

    HERE ARE THE REQUIREMENTS:

    • You have 5 or more pounds to lose
    • You are fully committed to sticking with the program for the entire 21 days
    • You’ll do what it takes to get the best results & communicate daily with me via our private Facebook page.
    • You’re willing to let ME share your success story (you’ll approve it first)

    THIS WILL ALL BE DONE ONLINE (private Facebook group) and with you doing the workouts at home while working closely with me behind the scenes to ensure your success.

    BONUS (OPTIONAL) OFFERING:

    I will be conducting a weekly Zoom (virtual chat) within our test group to answer your questions, offer tips and keep you accountable. This extra option adds an amazing level of support and will take your success to a new level!

    I want to work with only those who are:

    • COMMITTED to this process

    • FOCUSED on results and putting in the work it will take

    • DISCIPLINED to communicate with me/our group daily and follow through

    • POSITIVE about this journey and encouraging to fellow groupies

    WATCH A SHORT VIDEO ABOUT THE PROGRAM here.

    Now, here are some Q&A’s on how this test group will work:

    What’s included with participation/entry into the PiYo Test Group?

    As a participant in this  group, you will receive the PiYo DVD workout program (with celebrity trainer Chalene Johnson), a meal plan, nutritional guidance, accountability and group support.

    Fitness component – You’ll do the the first 21-days of the 60-day program in this group. You’ll do the workouts six days a week with one day off ot rest or to make up a workout you missed earlier in the week. The workouts are 25 to 45 minutes long. Participants who are active and who want to continue the remaining 39 days of the  program with a group will be given an option to do so.

    You do this in your own home (in your PJs if you want and bare feet. As I’ve said, I’m a certified PiYo instructor and I can say that this program will help you lose weight, carve muscle, drastically improve flexibility and balance and improve your core strength and appearance (as no muffin top and noticeable abs).  The program is designed for all fitness levels from the beginner to the advanced athlete.   Beginners can follow the modifications demonstrated and super-fit athletes can use it to improve core strength and flexibility. Chalene — who was super-fit herself — designed PiYo for herself because she was becoming inflexible and getting injured more and more and needed a low-impact option.

    Nutrition component: The coaches for this challenge (which include me, yours truly) are passionate about clean eating and we’ll support you and guide you through the ins and outs of eating right. The nutrition part of the challenge includes:

    1. Daily nutrition tips and recipes, to help you gradually build healthy habits.
    2. Shakeology – Included in the program is a 24-30 day supply of my favorite nutrient dense health shake, Shakeology.  This meal replacement shake is full of more than 70 nutrients and it helps boost energy, mood and digestion while reducing cravings and inflammation in the body.  Shakeology is gluten and soy free and does not contain any stimulants or artificial sweeteners or ingredients.  And for anyone who is vegan or needs a dairy free option, there are two vegan flavors to choose from.
    3. Healthy recipes – You’ll receive the PiYo eating plan with your fitness program and we’ll share recipes and meal ideas in our group throughout the challenge.

    Accountability component: As a participant in this accountability group, you’ll complete an initial assessment to share your goals, previous obstacles and a game plan for keeping you accountable to your “why”.  You’ll be included in a private Facebook group with your coaches and the other participants where you will check-in daily, get homework assignments, receive tips and inspiration and be able to connect with others who are working toward better health just like you.

    Where do I need to live to participate?

    Because your workouts will be done in your own home using the PiYo DVD-based fitness program, you can live anywhere in the U.S. or Canada and still participate.

    When does the challenge begin and end?

    The first day of the challenge is Monday, July 7 2014 and it will end 21 days later on Sunday, July 27.  It’s 21-days to get you on the right path toward a sculpted body you’ve always wanted, overall fitness and  clean eating  Remember – the time’s going to pass anyway, why not do something with it?

    What if I am just starting out on my fitness journey?

    This support group is designed for all fitness levels and accommodates participants at any point in their fitness journey.

    Okay, I’m interested, what is the cost to join?

    PiYo was released YESTERDAY (as in June 18)  is on sale this month for $140, so the total cost of your fitness program, Shakeology and meal plan is just $140. The price will go up to $160 once the introductory special is over.  The cost includes coaching/motivation, entrance into the private Facebook group and support and accountability from fellow participants.

    When is the deadline to RSVP for the challenge?

    In order to ensure you receive your materials in time for the challenge start datethe deadline to RSVP for the challenge and order your materials is Monday, June 30, but you’ll want to order ASAP because this program is expected to SELL OUT and be on back-order soon.

    I’m ready! How do I get signed up?

    Step 1: Purchase your PiYo Challenge Pack (includes Shakeology) here.

    Step 2: Comment below and let me know you did so. I will need an email address from you, but if you don’t want to put it in the comments below, you can reach me at michellecox3119@gmail.com. I will contact you to confirm your registration and to schedule your initial phone consultation where you will discuss your goals and accountability plan.

    More Questions? Please feel free to contact Michelle via email (michellecox3119@gmail.com) or Facebook (Michelle Melton Cox)

  • Beauty & the Beast Spring Slim-down Couples Challenge

    Posted on April 9th, 2014 fromthemom 1 comment

    Do you have 25 minutes a day? Yes, you DO! And that means you have enough time to participate in the results-oriented Beauty & the Beast Spring Slim-down Couples Challenge. (That’s beast as in strong, not beast as in ugly – promise!)

    Want to find a new, creative, fun and healthy way to spend some time with your spouse or significant other? Have any summer weddings or vacations coming up where you want to look your best? Then enter this 25-day challenge and spend 25-minutes a day together working out, following a healthy/clean-eating meal plan and getting ready to rock your summer wardrobe. Wouldn’t it be nice to sneak up on swimsuit season this year instead of it sneaking up on YOU? And wouldn’t it be fun to do this in the comfort of your own home, while competing with other couples locally and across the country who have similar goals?

    Read on to find out how to participate.

    What’s included with participation/entry into the Beauty & the Beast Spring Slim-down Couples challenge?

    As a participant in this accountability group, you will receive the T25 DVD workout program (with celebrity trainer Shaun T), a meal plan, nutritional guidance, accountability and group support.

    Fitness component – You’ll do the Alpha phase of the T25 program, which is 25-minute workouts, five days a week with Saturday off to rest and Sunday to stretch and/or makeup a workout you missed during the week.

    You do this in your own home (in your PJs if you want, but I suggest athletic shoes, at least). I’ve done this program and I can say it will boost your energy, burn calories and sculpt your best body ever.  The best part? Let me say it again: All workouts are 25 minutes, so there’s no excuse. You can and will find 25 minutes. And the program is designed for all fitness levels from the beginner to the advanced athlete.   Why you’ll love this home-based fitness program?  This will save you a TON of time since you won’t need to drive to the gym. Just mosey on down to your living room or basement and GIT ‘ER DONE!

    Nutrition component: The coaches for this challenge (which include me, yours truly) are passionate about clean eating and we’ll support you and guide you through the ins and outs of eating right. The nutrition part of the challenge include:

    1. Daily nutrition tips and recipes, to help you gradually build healthy habits.
    2. Shakeology – Included in the program is a 24-30 day supply of my favorite nutrient dense health shake, Shakeology.  This meal replacement shake is full of more than 70 nutrients and it helps boost energy, mood and digestion while reducing cravings and inflammation in the body.  Shakeology is gluten and soy free and does not contain any stimulants or artificial sweeteners or ingredients.  And for anyone who is vegan or needs a dairy free option, there are two vegan flavors to choose from.
    3. Healthy recipes – You’ll receive the T25 recipe book with your fitness program and we’ll share recipes and meal ideas in our group throughout the challenge.

    Accountability component: As a participant in this accountability group, you’ll complete an initial assessment to share your goals, previous obstacles and a game plan for keeping you accountable to your “why”.  You’ll be included in a private Facebook group with your coaches and the other participants where you will check-in daily, get homework assignments, receive tips and inspiration and be able to connect with others who are working toward better health just like you.

    What if I don’t have a spouse/significant other to do this with?

    You are welcome to do it alone. Or with your best friend or neighbor, etc.  We’ll leave it up to you to decide who is the beauty and who is the beast.

    Where do I need to live to participate?

    Because your workouts will be done in your own home using the T25 DVD-based fitness program, you can live anywhere in the U.S. or Canada and still participate.

    When does the challenge begin and end?

    The first day of the challenge is Monday, May 7, 2014 and it will end 25 days later on May 29, 2014. C’mon folks – we’re asking for 25 days to get you on the right path toward fitness, clean eating and the body you always wanted. Remember – the time’s going to pass anyway, why not do something with it?

    What if I am just starting out on my fitness journey?

    This support group is designed for all fitness levels and accommodates participants at any point in their fitness journey.  T25 has modifications for all fitness levels, as well.

    Okay, I’m interested, what is the cost to join?

    T25 is on sale this month for $180, so the total cost of your fitness program, Shakeology and meal plan is just $180 (per couple – but it’s still $180 if you’re doing it alone, too). The cost includes coaching/motivation, entrance into the private Facebook group and support and accountability from fellow participants.

    When is the deadline to RSVP for the challenge?

    In order to ensure you receive your materials in time for the challenge start date, (and to enjoy the sale price – T25 goes up to $205 in May) the deadline to RSVP for the challenge and order your materials is Monday, April 28, 2014.

    I’m ready! How do I get signed up?

    Step 1: Purchase your T25 Challenge Pack (includes Shakeology) here.

    Step 2: Comment below and let me know you did so. I will need an email address from you, but if you don’t want to put it in the comments below, you can reach me at michellemcox3@gmail.com. I will contact you to confirm your registration and to schedule your initial phone consultation where you will discuss your goals and accountability plan.

    More Questions? Please feel free to contact Michelle via email (michellemcox3@gmail.com or Facebook (Michelle Melton Cox

    If you want to hear from Shaun T himself, check out this video.

  • Eating Right While on the Road – Travel Tips Part 1

    Posted on February 16th, 2014 fromthemom No comments

    I’ve heard from a lot of people that they end up falling “off the nutrition wagon” when they travel and then have a hard time getting back on when they return. I understand. That used to be me. Now, I travel with confidence.  Here are some tips for staying on a healthy-eating (and even exercise) program while on a road trip. (Part 2 will address air travel).

    • Planning and preparation are key. Schedule a productive trip to the grocery store a few days before you leave town. Buy fruits and vegetables that are easy to eat on the road (bananas, berries, apples, pears, grapes, carrots, celery, broccoli, cauliflower, etc. Pomegranates, for example, would not be an easy travel fruit – too messy).
    • Spend some time washing and cutting up your produce and putting it in individual serving Ziploc bags. Don’t wait until the day you leave – this takes some time. And don’t think you will do it on the road. You won’t. You’ll grab something unhealthy at a convenience station or the concession stand at the event you’re attending or from the vendor at the amusement park. Don’t fool yourself. But if you went to the expense to buy it ahead of time and the trouble to prepare it, you’re more likely to eat it.
    • Splurge on a few “treats” that you wouldn’t normally buy for yourself. Go to Whole Foods and buy some raw almonds, dried organic fruit and dried kale and make your own trail mix. Then divide it up into single-serving bags because these treats are calorie dense, so you don’t want to eat a thousand calories in raw nuts and dried fruit because you just kept eating until the bag was empty. (See? I DO get it.)
    • Buy a handful of small containers for dips. Purchase some hummus and almond butter (Get the kind that ONLY has almonds as an ingredient, NOT almonds and sugar or almonds and honey, etc. Be careful to watch for all the names disguise sugar). Divide the hummus and almond butter into single-servings in these small containers – usually 1-2 TBS.
    • Buy lemons, cayenne pepper and bring a ceramic mug. See this post for an explanation on this tip.
    • Bring some easy/convenient protein sources. Those single-serving tuna pouches are idea. You can literally open them up and eat them from the pouch. The small cans work too – just make sure they are packed in water and not oil. If you have time, bake some chicken breasts or tofu before you go and pack those into zip lock bags. (I loved to slice tofu, brush on some Thai Peanut Sauce and bake for about 25 minutes). Then if you are forced to eat at  restaurant that doesn’t have any healthy options, ask for a side garden salad with oil and vinegar dressing, and add your own protein on top. Cans of beans work for this too, but buy the low-sodium variety and be sure to rinse.
    • For your hotel room or for the car, be sure to pack a few forks, spoons, a paring knife, a few small containers (mentioned above), extra Ziploc bags, napkins, some portable paper or plastic plates. These items will come in handy.
    • If you are drinking Shakeology daily (and you should – it is serious dense nutrition with more than 70 super foods), then you will want to invest in one of those portablee hand-mixers. That’s one of the best ways to stay on track while traveling – replace one (or even two) of your meals with a shake. Then you have a little more wiggle room for eating at restaurants. (I have taken my shake into MORE than one restaurant. I just order a small side salad or a side of broccoli or something to go with it and they don’t care. Plus, if you’re buying food for a child or another family member, they really don’t care.) Bring along almond milk, extra fruit for your shakes, some chopped walnuts – whatever you like to put in your shake – and you are good to go. Most portable hand mixers come with a cup to use with them. If yours does not, get a big shaker cup so that you have something to use the mixer in.
    • Pack small bags of quick cooking rolled coats, cinnamon and raisins. You can heat up some water in a microwave and create a quick, healthy, satisfying meal any time of the day. Use some of the fruit and nuts you packed to make it an even more satisfying meal.
    • Don’t let yourself get hungry. Snack all day long on veggies and fruit and that will keep you out of the stuff that will cause you to go off your plan. If you do slip up – consider it just that – a small slip up. It does not have to define your whole trip. ONE slipup does not cause you to gain 5 pounds — but three or four days of constant slip-ups — well, you’re going to see that on the scale. Don’t go “whole hog” and let that small misstep define the rest of your trip.
    • Drink a ton of water. At least one-half your body weight in ounces. For example, if you weigh 150 pounds, drink 75 ounces of water per day. So often, we are dehydrated rather than hungry and we eat when we should be drinking water.
    • Remember when you are traveling, you don’t have to eat every meal out. You can make stuff in your hotel room – it saves you money and saves you guilt in regard to your eating plan.
    • Don’t hesitate to ask a server to ask the chef to make something special for you. If there is a salad that looks good but only has fried chicken on it, but there is another dish that has grilled tuna, ask them to substitute the fried chicken for grilled tuna and put the dressing on the side. Or order from the “sides.” Ask for a side of broccoli and a side sautéed vegetables and then a grilled chicken breast.
    • Pick restaurants where you can “make it healthy.” Here’s what I do at Qdoba, for example: I order a bowl, no rice, black beans, sometimes grilled chicken/sometimes no chicken, grilled peppers and squash (they upcharge me for this – whatever) and lettuce. I add hot sauce and I am completely on my plan. You can do similar things at many other restaurants.
    • Use your smart phone. You can find the nearest healthy grocery store and healthy restaurant. Many grocery stores have salad bars. If you didn’t have time to do as much prep as you wanted before you left, go to that store and make a huge salad for yourself to serve as a couple of meals. Get the dressing on the side and try to go with something like vinegar and oil. I strongly suggest investing in a few bottles of vinegar from Di Olivas.  They taste amazing and have virtually no calories. You won’t even need oil on your salad.
    • EVERYTIME I travel, I buy a couple of fitness and health magazines and a book of some kind related to healthier eating or losing weight or cooking fat free or something. If I am reading something about this topic while I’m on a cruise or staying with someone who constantly offers me really fattening food,  I’m more motivated to stick with my plan. It sounds dumb, but it works. A few I’d suggest:  Skinny Bitch (that one is HILARIOUS. Seriously funny. The women who wrote it have an agenda, and I don’t agree with everything they wrote, but it did help me shift toward eating differently. It’s a great book to read while traveling b/c it will motivate you to eat better and it’s an entertaining/easy read). Eat to Live (this book is also a great read because it really digs into the science behind what we eat and how it affects our bodies. It’s not hard to read, and it has very motivational stories in there about people who have changed their lives. Go to a Barnes and Noble and browse the magazine that might also be motivating for you.

    Exercise:

    • Invest in a few exercise DVDs and take them with you. If you have a laptop, you can play them in your hotel room. I’m a huge fan of T25 and P90X3. If you want more information on those, send me a message (michellemcox3@gmail.com). Many of these workouts can be done in your hotel room with no equipment or a set of bands. Many hotels have workout rooms. Use them. If the weather is good, go for a walk or run. Make it a goal to exercise at least every other day while traveling. Challenge yourself. You’ll be glad you did.
    • You can also use an app called the 7-minute workout app by Uovo. Download it to your smartphone and it walks you through a 7-minute workout (all you need is a chair and a wall). Do it once, you’ll be sweaty. Twice is hard. Three times is a tough.  And three times is just 21 minutes. Get your rear out of bed 21 minutes earlier and do it in your PJs (but put on a bra, please, because there are jumping jacks and high knee jogging involved). Download the app before you go and if you don’t know what any of the exercises are, there are videos/instructions RIGHT IN THE APP. MAKE SURE YOU GET THE RIGHT APP – IT’S THE 7 INSIDE AN ORANGE STOPWATCH, NOT THE ONE WITH A 7 INSIDE JUST AN ORANGE SQUARE.

    Do you have any travel tips to offer?

  • Metabolism Booster

    Posted on February 16th, 2014 fromthemom No comments

    I’ve read a lot about the benefits of cleanses and detoxing, and I even did the Beachbody Ultimate Reset last year. (Hard, but good). Anyway, you liver is your main detoxing organ in the body, helping you to eliminate environmental and lifestyle toxins through the release of uric acid and bile. Without a healthy liver, these toxins would remain in your digestive system longer. Keeping your liver and digestive system clean and in optimal condition helps prevent diseases. And increasing your metabolism (especially as we age) is an excellent idea for weight loss and maintenance.

    So, I’ve learned that you can combine cayenne pepper with lemon juice and hot water to create a liver detoxing effect while also raising the temperature of your body and increasing your metabolism. Drinking this daily will help cleanse your body safely and naturally (no nasty stuff from the nutrition stores that you have to choke down). This actually tastes pretty good. I’m drinking it in the morning before my coffee and I like it. Give it a try and let me know what you think. Is it something you could get in the habit of doing for yourself?

    Here’s the recipe:
    • Juice of ½ of a lemon
    • A mug of water, heated to the temp you like hot tea
    • Sprinkle of cayenne pepper

  • Weight Loss, Fitness & Health Test Group

    Posted on February 14th, 2014 fromthemom 3 comments

    I am seeking 9 more people to participate in a TEST GROUP for a brand new program created by celebrity fitness trainer, Autumn Calabrese.

    The ’21-Day FIX’ is a brand new, unique program that includes 30-minute workouts and an easy meal plan with color-coded portion control containers that show you exactly how much you can eat.

    I am limiting this test group to 12 people (3 already committed) in order to ensure solid coaching and personal communication. I want to have the time to work with each participant closely to GUARANTEE stellar results.

    HERE ARE THE REQUIREMENTS:

    You have 10 lbs. or more to lose

    • You are fully committed to sticking with the program for the entire 21 days
    • You’ll do what it takes to get the best results & communicate daily with me via our private Facebook page.
    • You’re willing to let ME share your success story (you’ll approve it first)

    THIS WILL ALL BE DONE ONLINE (private Facebook group) and with you doing the workouts at home while working closely with me behind the scenes to ensure your success.

    BONUS (OPTIONAL) OFFERING:

    I will be conducting a weekly Zoom (virtual chat) within our test group to answer your questions, offer tips and keep you accountable. This extra option adds an amazing level of support and will take your success to a new level!

    I want to work with only those who are:

    • COMMITTED to this process

    • FOCUSED on results and putting in the work it will take

    • DISCIPLINED to communicate with me/our group daily and follow through

    • POSITIVE about this journey and encouraging to fellow groupies

    WATCH A SHORT VIDEO ABOUT THE PROGRAM HERE

    If you or someone you know is interested, send me and email at:

    Michellemcox3@gmail.com for an application. Subject line: ’21-Day FIX’

    ***I am enrolling only 12 participants, so contact me right away if you’re interested. Applications will be accepted through February 27th or until group is full***

  • Need to be down 5, 10 or even 15 Pounds in a Hurry? Give Me 21 Days!

    Posted on February 4th, 2014 fromthemom No comments

    Do you want to lose weight, but you simply can’t get the nutrition part right? Having trouble getting your eating under control? Newsflash! Weight loss and maintenance are AT LEAST 70 percent nutrition. Join my 21-day Fix Challenge Group and you WILL get the nutrition part and you WILL lose weight! This program is ESPECIALLY popular with people who have a weight loss deadline (a vacation, wedding, special event) and want to have noticeable results quickly!

    It’s ONLY 21 days, and you could lose up to 15 pounds. The people in the test group did. Watch the video at the end of this post for testimonials.

    What IS the 21-Day Fix?

    It’s a brand new (launched Feb. 3, 2014) 21-day nutrition and fitness program that makes losing weight so simple, ANYONE can do it. It’s easy-to-follow portion control and 30-minute workouts. It’s simple, fast weight loss — no weighing food or counting calories, carbs or points. The portion control containers provided take all the guesswork out of losing weight. You put your choice of food in the color-coded container and if it fits, you can eat it. That meal plan, combined with JUST 30-minute workouts led the test-group members to AMAZING RESULTS. Watch the video at the bottom of this post.

    What’s included with membership in this group/participation in the challenge?

    As a participant in this accountabiity group, you will receive the new 21-Day Fix program, that includes:

    • 7 color-coded portion-control containers
    • 30-day supply of Shakeology
    • 6 easy-to-follow 30-minute workouts, plus two bonus workouts
    • 21-fix eating plan that shows you exactly what to do
    • 3-day Quick Fix plan for FAST weight loss
    • Shakeology shaker cup

    Did I mention that all the workouts are 30 minutes  so there’s no excuse. You can and will find 30 minutes. And the program is designed for all fitness levels from the beginner to the advanced athlete.  Why you’ll love this home-based fitness program? This will save you a TON of time since you won’t need to drive to the gym. Just mosey on down to your living room or basement and GIT ‘ER DONE!

    Nutrition: I’m passionate about the nutrition part of the program  and I will support you and guide you through the ins and outs of eating right. This part of the challenge group includes:

    • Weekly nutrition homework designed to help you gradually build healthy habits.
    • Nutrition tips – I will provide nutrition tips along the way and share my favorite recipes.
    • Shakeology – Included in the program is a 24-30 day supply of my favorite nutrient dense health shake, Shakeology. This meal replacement shake is full of more than 70 nutrients and it helps boost energy, mood and digestion while reducing cravings and inflammation in the body. Shakeology is gluten and soy free and does not contain any stimulants or artificial sweeteners or ingredients. And for anyone who is vegan or needs a dairy free option, there are two vegan flavors to choose from.
    • Healthy recipes – You’ll receive the P90X recipe book with your fitness program and we’ll share recipes and meal ideas in our group throughout the challenge.
    • Accountability: As a participant in this accountability group, you’ll complete an initial assessment to share your goals, previous obstacles and a game plan for keeping you accountable to your “why”. You’ll be included in a private Facebook group with me and the other participants where you will check-in daily, get homework assignments, receive tips and inspiration and be able to connect with others who are working towards better health just like you.

    Where do I need to live to participate?
    Because your workouts will be done in your own home using the 21-day Fix fitness program, you can live anywhere in the U.S. or Canada and still participate.

    When does the challenge begin and end?
    The initial group is launching Feb. 17.

    What if I am just starting out on my fitness journey?
    This support group is designed for all fitness levels and accommodates participants at any point in their fitness journey.

    Okay, I’m interested, what is the cost to join?
    The total cost of your fitness program, Shakeology and online meal planner is just $140 and it includes coaching/motivation from me, entrance into the private Facebook group and support and accountability from fellow participants.

    When is the deadline to RSVP for the challenge?
    In order to ensure you receive your materials in time for the initial challenge start date, the deadline to RSVP for the challenge and order your materials is Monday, Feb. 10.

    I’m ready! How do I get signed up?
    Step 1: Purchase your 21-Day Fix Challenge Pack (includes Shakeology) here.
    Step 2: Comment below and let me know you did so. I will need an email address from you, but if you don’t want to put it in the comments below, you can reach me at michellemcox@sbcglobal.net. I will contact you to confirm your registration and to schedule your initial phone consultation where you will discuss your goals and accountability plan.

    More Questions? Please feel free to contact Michelle via email (michellemcox@sbcglobal.net) or on Facebook (Michelle Melton Cox) and www.facebook.com/MOMFUN2

    Video on 21-Day Fix

  • Sleep is as Important as Exercise

    Posted on January 22nd, 2014 fromthemom No comments

    Did you know that sleep is as important as exercise when it comes to meeting your health and weight-loss goals? Consider this great information from one of my favorite trainers, Rachel Bergman of Wholefit.

    Rest, recovery, and sleep are EQUALLY as important as exercise. In fact, if you are not getting the proper recovery, some of your hard work will be wasted efforts.

    We ALL know how important a good night’s sleep is, so why is it then, that we always put off going to bed until we do that “one last thing,” or “watch until the next commercial”?

    We have so much to do each day, but the truth is, we would be SO much more productive if we all actually got enough sleep!

    There are a TON of reasons why getting enough sleep is so important. Here are just a few….

    1. Did you know that around 80% of your HGH (Human Growth Hormone) is released while you are sleeping? HGH is a VERY important hormone in maintaining a healthy body weight because it controls metabolism, cell growth and repair, and regulates your lean body mass to fat ratio.

    2. Lack of sleep will also cause an increase in a hormone called CORTISOL, which will not only prevent you from LOSING weight, but it can also cause you to GAIN WEIGHT! Not something any of us want.

    3. When you sleep, your body is repairing and restoring itself. Cutting this time short will not only delay this process, but cause you to be lethargic, irritable, and emotional.

    4. Lack of sleep is also associated with impaired memory, slowed speech, lack of ambition, lack of focus and a host of other lovely things.

    Because over 40 percent of us suffer from a chronic lack of sleep, challenge yourself to get  your ZZZZ’s — seven or eight hours of uninterrupted sleep every night!

    Here are a few things that will help:

    1. Set a bedtime for yourself and STICK to it- even if you are NOT tired.

    2. Turn off all electronics (TV’s, phones, iPads, etc) at least 30-60 minutes before you go to bed.

    3. Stay away from caffeine after around 3 pm.

    4. Make sure you have complete darkness in your bedroom.

    5. Write your To-Do List DOWN at night. Write down a list of EVERYTHING you need to get done the next day before you go to sleep at night. This way, you won’t have to think about it because it’s down on paper, and you can get to sleep knowing that it’s on your list and you won’t forget it.

    6. Make it a Priority! (if you do- you will be AMAZED at how great you will feel at the end of the week!)”

  • Why Sugar is a Culprit

    Posted on January 16th, 2014 fromthemom No comments

    Sugar can be a real culprit when it comes to weight loss and weight maintenance, flat abs and long-term health. I’m one of those poeple who has to know WHY. Why is it bad? What does it do? Give me the facts. One of my favorite fitness professionals — Rachel Bergman, owner of Wholefit — sums up the problems with sugar in a clear, concise manner below:

    ———

    Added sugars (that don’t occur naturally in the foods you are eating) can be detrimental to your health.

    Here are just a few of the MANY reasons to cap the sugar intake in your diet….
    • Sugar promotes INFLAMMATION in the body (Inflammation is the ROOT of ALL disease in our bodies.)
    • Large amounts of added Sugars will SUPPRESS the immune system. (Imagine how your immune systems suffers if you are eating added and processed sugars at ever meal!)
    • Sugars will suppress the release of HGH (Human Growth Hormone) in the body (and since HGH is imperative in anti-aging in our bodies, we want as much of this as our bodies are able to naturally produce.)
    • Sugars will raise your insulin levels- which over time can lead to a whole host of diseases.
    • Short term, added sugars will have a HUGE effect on your energy levels throughout the day.

    Consider giving this challenge a try for a week:

    1. No Added Sugars of ANY kind: Honey, Molasses, Cane Sugar, Coconut Sugar, Stevia, Agave, Truvia, etc.)

    2. Absolutely nothing in the ingredient label that says HFCS (High-Fructose Corn Syrup). Try to stay away from all processed foods in general to make it easier on yourself (though that is another challenge for another week!)
    3. Do NOT eat anything that says Sugar-free. This will almost always have artificial sweeteners in them. General Rule of Thumb: If you can’t pronounce the ingredient, you probably shouldn’t be eating it!

    Naturally occurring sugars in your food are OK (fruits, veggies, etc.) Try to eat your fruits earlier in the day (not past 3-4pm)

    Here’s a good video about how sugar affects the brain:

    http://ed.ted.com/lessons/how-sugar-affects-the-brain-nicole-avena