21 DAY FIX EXTREME CHOCOLATE SHAKEOLOGY PUDDING

Oh my goodness- this is just what I needed.  I have a terrible sweet tooth.  I try to tame it by eating fruit when I am craving sweets, but sometimes that just doesn't get it!!  You know!!! ;)

So a friend and fellow coach of mine suggested that I try the Chocolate Shakeology pudding.  Guys, it is divine, so easy to make and good for me too!!!  The family had no idea that it wasn't "real" pudding :)

This makes 4 servings (1/2 cup each) and is 1/2 a red container, 1/2 yellow and 1/2 blue

1 1/2 scoops                Chocolate Shakeology
1                                   ripe medium avocado
1                                   medium banana, cut into chunks
1 cup                            unsweetened almond milk

1)  Place Shakeology, avocado, banana and almond milk in blender; cover & blend until smooth (if too thick add extra almond milk)
2) Pour into four ramikins or dessert cups;  refrigerate for at least 1 hour, or until set.

WHAT DOES IT MEAN TO BE A COACH?

 

I am sharing this with anyone who thinks that there are no other options but to work all the time and miss out on so much time with your children!!! 

I am 43 years old, I have worked since I was 13.  Back in the early days J I waitressed, that is HARD WORK!  I did that all the way through college.  I worked fast food, I worked in retail stores and then I finally became a teacher!  I have taught school for 20 years now!

 You know once I started teaching I was so excited because I thought- NO MORE WORKING NIGHTS OR WEEKENDS!  Well, that was the case for a while and then life events happened and I had to find a part-time job in addition to my full time job teaching.  So I would teach all day then leave and go play with my little kids at my after-school daycare job.  I was blessed to have this job and loved the kids BUT I was missing MY OWN KIDS!  I was missing their ballgames, hanging out with them in the afternoons and running them to where they needed to be.  I had to ask others to do what I should have been doing as a mother.  Then I no longer had my summers off, so I was missing all my summer time with MY KIDS as well.  We could no longer enjoy our summers together because I had to work all summer.

WHY AM I TELLING YOU THIS?  Because I want YOU TO KNOW there are other options!  I was fortunately blessed to find out about fitness coaching about 20 months ago!  At first I thought HA THIS IS A SCAM!!!  I CAN NEVER MAKE MONEY FROM THIS!  So I refused to even listen to what my coach had to say.  I just kept telling myself “no one can work from home and really make any money!”  Well, I finally decided to give it a shot in January of 2014.  I signed up.  WHY?  I actually signed up because I had had so much success with my workouts and the programs that I TRULY wanted to share it with others who were like me!

I WAS SCARED!!!!! I was still teaching full time and working my part-time daycare job.  I kept thinking I have no time to do this!!  I was afraid no one would want me to coach them!  I had so many negative thoughts in my mind, not to mention friends telling me I was CRAZY and people making fun of me!!!  But, I dug in.  I stayed up late working, I would work during my lunch at school and get up EARLY in the mornings to work before I would go to school.  Slowly, people started asking me to help them.  They realized that I wasn’t fake, I was truly sincere in wanting to help others make healthy changes in their lives like I had.

WELL, after being a coach for 10 months, I was able to quit my daycare job in October 2014!!!  I couldn’t believe it!!  This coaching “stuff” wasn’t a scam after all!!  By that time I had helped over 60 people lose weight, make healthy life style changes and feel better!!!  NOW, July 3, 2015 I have helped over 120 people and I am still going!!!

THE BEST PART OF ALL THIS is that I got to spend my daughter’s senior year with her!!  I didn’t miss any games, I got to hang out with her in the afternoons (when she wasn’t with friends- haha) and we have had an AMAZING SUMMER TOGETHER!!!  I can’t look back at all the time I missed because I get really upset, but I can look forward to all the time I have had this year and all the time I will have with my son for his last 4 at home!!!

YES I am still working a full time job and a part-time job.  BUT this part-time job is something I can do on my phone, my computer, anytime and anywhere so that I don’t miss any more time with my family.  This part-time job has turned my life around.  All of you COLLEGE KIDS working those awful hours waitressing and working in fast-food and retail YOU could do this!   All of you YOUNG MOTHERS who are missing out on your kids YOU could do this!!!  ANYONE that likes helping others and is willing to work hard FROM HOME COULD DO THIS!!!

I am looking for 5 people to join my coach team.   If you like helping others, aren’t afraid of working, would like to get healthy while working, and like working together as a team this just might be for you.  If you are CURIOUS and just want to find out more about what I do as a coach then JOIN ME in my COACH OPEN HOUSE 3 DAY SESSION.  This does not require any type of commitment from you other than just reading my posts and asking me questions. 

Don’t keep working those late nights and weekends.  Don’t keep missing out on all that time with your kids.  Join me and my team.  We will help you every step of the way!

 

Contact me today at tanyawhudler@gmail.com, on Facebook Tanya Rogers or fill out this form below!

https://tanyarogers.wufoo.com/forms/beachbody-coach-application/

3 DAY REFRESH WAS A SUCCESS!

Can I just say that the 3 Day Refresh is absolutely amazing?!  It is!  I completed my second round of it last week and I am amazed at how it helps me get back on track.  I had been stress eating because of my daughter’s graduation and was eating lots of pizza, sweets, hotdogs………. All that stuff I typically stay away from but to my dismay when I get stressed my body craves CRAP.

So last Monday, Tuesday and Wednesday I did the 3 Day Refresh to recharge my body, cleanse it of the mess I had put in it and to start the summer off right!!!  Did I starve? Nope, but I did get a little hungry the first day, after that I added a little more veggies to my dinner and I was good to go.  I did get a headache the first day which is typical when you remove caffeine from your diet ( I am a coffee drinker!).   But the main thing is after Wednesday my body felt back to normal, it wasn’t full of sugar and processed foods.  I truly felt refreshed and energized (it’s amazing how foods can make you feel so terrible and you don’t even realize that it’s the culprit!)  The extra benefit was that my stomach is no longer BLOATED, I lost 3.5 pounds and an inch around my waist!

 

If you are coming home from vacation where you may or may not have done a little extra eating and splurging I HIGHLY recommend this!!  You don’t starve yourself, you still eat fruits and veggies, you get over 50 grams of plant protein a day from your Shakeology and your Vanilla Refresh shakes and you are getting your body back on a healthy track.

3 Day Refresh Review:  Meal Plan 

Though the plan is simple, it offers many alternatives, so you’ll see that you can actually enjoy eating healthy food without having to season it in ways that can damage your health and undermine your weight-loss goals.

To give you an example, this is what a typical day looks like during your 3 Day Refresh:

1. Wake-Up: Drink 8-12oz of filtered water.

2. Breakfast: Eat within an hour of waking.  This will be your Shakeology PLUS some Fruit. 

3. Mid-Morning: Drink your Fiber Sweep which is a safe, all natural digestive health drink.  It contains flax seed, chia seed and psyllium seed husk which promotes healthy digestion.

 

4. Lunch: Drink your Vanilla Fresh which is a high-protein (20g), multi-nutrient and mineral, and hunger-satisfying shake plus options from your fruit, vegetable, and healthy fats list of foods. 

5. Afternoon – Snack:  Eat something from your fruit, vegetable, or juice options list. 

6. Dinner: Drink your 2nd Vanilla Fresh plus a delicious meal from the dinner recipes lists (provided in your program)

 

3 Day Refresh: Expectations & Results

You can expect improved digestion, energy, and some weight-loss. The purpose of this  program is to put you on the right path towards better overall health and wellness! The 3 Day Refresh is intended to give you a break from poor eating habits and/or kick start healthy ones. After completing the program, you may feel lighter and healthier overall.   I sure did and I dropped 3.5 lbs and 1 inch around the waist in the process!

 

If you would like to recharge your body, drop that extra vacay bloat or just get your digestive system on track then contact me.  I will give you support the entire 3 days to help you be successful.   Email me at tanyawhudler@gmail.com or message me here. 

  

IMMEDIATE RESULTS IN AN INSTANT GRATIFICATION WORLD



I was listening to one of my favorite morning radio shows this morning- The Bob & Sheri Show laughing (as always) at their crazy antics and listeners.  This morning's show hit home for me in so many ways.  They were talking about the crazy diet tactics people have done over the years trying to lose weight QUICKLY!  You know those absolutely insane tactics that we all know WILL NOT WORK but we convince ourselves that maybe just this once it will.  The funny part is as I was laughing along I realized I, myself, had tried several of the tactics that their listeners were calling in and discussing.  Should I name a few...... grapefruit diet, apple cider vinegar diet, juicing diet, boiled egg and cabbage (we won't even discuss the results of THAT!! ) and of course simply starving myself.
Actually that's what all of those so called "diets" have in common, they are all starvation methods. You lose 5,10, 30 pounds in 2 weeks and wam bam you are one happy lady.  Ha you aren't happy about the weight loss, you are happy that the 2 weeks is up and you can start eating again- and you eat, and eat and eat.  50+ pounds and 2 weeks  later you are depressed, angry, whatever b/c you failed once again.  It's a constant dieting yo-yo. 
The key factor that all of these "lose weight immediately" schemes have going is that they DO NOT advocate exercise!!!  You know why?  Well for one your body isn't getting enough calories to sustain an actual workout (you would pass out ) but the other thing is because WE ARE LAZY!!  We want INSTANT GRATIFICATION/RESULTS without having to sweat and work for it!  So we see these crazy weight loss schemes and jump on it because they don't require us to actually do anything but starve!!
Hey I am as guilty as you and the next person!  I am not calling you anything that I wouldn't call myself :)  Heck it took me until I was 41 to finally realize that in order for my body to look like I wanted it, to lose that weight (that took me 41 years to put on) and to feel good that I was actually going to have to EXERCISE AND CHANGE MY EATING!!!  Imagine taking such drastic measures!!

I know that we all have CRAZY, BUSY lives!  This world we live in seems to be all about going, running, doing and getting everything INSTANTLY!  I used to think that when I started running, or exercising or the gym that I should lose weight IMMEDIATELY, because after all that's what we expect from everything else.  I cannot begin to tell you how many times I have failed at exercising and losing weight simply because I thought that I should get immediate results. 

 

Well I finally wised up in October 2013 and decided to try losing weight the old fashioned way- by exercising and eating healthier.  I knew that I would need support and motivation or else I would quit after about 2 weeks because although it had taken me 41 years to put on that weight, I wanted it off in weeks.  I was fortunate enough to come across a Facebook post about joining an online accountability group.  This group consisted of around 15 other women who were struggling just like me but were determined to be successful.  For 30 days we posted every day about our workout, how we were doing with our eating, our struggles and just encouraging everyone else to not give up.  At the end of that 30 days I had only lost around 5 pounds, but I convinced myself to sign up for another 30. Little by little the inches and weight started disappearing.  I started feeling better physically and my blood pressure went down.  And guess what- I wasn't starving myself and I wasn't devastated that I didn't lose 30 lbs in a month! 

It is now May 2015 and I am STILL exercising and eating healthier AND I am still in a workout accountability group!  That is 18 months of working on changing my lifestyle so that I can feel great and live a healthier life.  I am a completely different person than I was back then.  I feel so much better, have so much more energy, my blood pressure is lower and I have lost around 28 pounds and lots of inches.  I am so glad I got off of that crazy diet roller coaster and decided to take the time to take care of my body the way it was supposed to be. 

 

If you are tired of treating your body badly and are ready to tackle those bad eating habits and workout failures I would love for you to join us in May for one of my workout accountability groups.  I AM NOT going to promise you any kind of results because the results are based on how you exercise and change your eating.  I WILL promise you that I will be there with you EVERY day encouraging you, giving you advice on what is good to eat and what is not, asking you if you did your workout and helping you to develop a healthy lifestyle.

 

ARE YOU READY TO DO THIS THE RIGHT WAY?  If so, click on the link below and fill out the application.  I will contact you to get you started.  You may also message me on Facebook @ Tanya Rogers.

https://tanyarogers.wufoo.com/forms/new-customer-profile/

 

LOOKING FORWARD TO DOING THIS TOGETHER!

HOW MUCH TIME DOES IT REALLY TAKE?



 

DO YOU REALLY NOT HAVE 30 MINUTES?





I know we are all short on time.  In this crazy rat race that we live in, it seems that everyone is asking more time from us. 

We spend at least 8 hours a day at work, an hour or so driving to and from, a couple of hours running our kids to where they need to be, an hour preparing dinner, and so on and so forth.  I get it, we live in a world that we need more hours in a day. 

Time and lack of energy seem to be the two biggest reasons that people are not exercising and taking care of themselves.  These were both two of my biggest excuses.  When in reality, after I finally had had enough of feeling yucky and tired, having no energy to do all this running and had a horrible feeling about myself, I realized I had lots of "extra" time.

I started evaluating my schedule to see just what exactly I was doing with the 24 hours in my day.  The truth hurt, but my excuse of no time was JUST THAT, AN EXCUSE TO BE LAZY!!!  Once I looked at my schedule I realized: 1)  Those 2+ hours I was sitting at baseball, football, basketball practice DOING NOTHING- completely wasted time!!!   2) The hour or so I sat on the couch in the evenings complaining because I couldn't find anything on tv- DOING NOTHING 3)  The time I had while waiting for dinner to finish cooking......  DOING NOTHING but standing there watching it :)  I think you get my point!  I could go on, but I don't want you to think I did nothing all day!!

   So, what did I do?  I started carving out me time and making those hours of wasted time useful!  I started getting up 40 minutes early to get my 30 minute workout in.  If I had to go sit at a practice of some sort I would take a personal development book to read, it's amazing how many books are out there that can help you feel better about yourself and help you live a better life!  I would also go run/walk while waiting for them to get out of practice.  I realized just sitting there was doing absolutely nothing for me. 

Guess what?  Now, after 19 months of carving out that me time and taking 30 minutes to exercise,  I no longer feel bad about myself.  I have more energy than I ever have (exercising does that for you- it gives you so much more energy) and I feel great.

So, when you find yourself using that "I have no time" excuse for not exercising, I want you to think again.  Take a few minutes and evaluate your day.  Are all 24 hours really that busy?  You may not be at home or close to the gym, but you probably have some extra time to get in a good walk or run while waiting on your kids or others.   I challenge all of you- JUST DO IT!!!  I promise you will be glad you did!



SUMMER IS CLOSER THAN YOU THINK!!!

SUMMER IS COMING!!!  WAHOOO!!!

 

I don't know about you, but I live in an area in which we have all 4 seasons.  It's not warm all year.  We actually go through the typical Spring, Summer, Fall & Winter weather.  I love having all 4 seasons because just when you have had enough of the cold, the rain, the snow or the heat you switch up to different weather.  It's wonderful really.  So right now we are in spring mode- sunny, rainy, cold & warm :) but it won't be like this for long.  Summer will be here before we know it!!

 

Along with the different seasons comes different clothes.  (Love having the excuse to switch up my wardrobe!)  There is a downside to that though, because my typical winter and spring clothes are usually bulky sweaters, sweatpants and sweatshirt (when I get home from work), light jackets or coats, pants and whatever is comfy (and big and not tight).  So when warmer weather starts getting closer I tend to PANIC!!!  Why?  Because I know that my summer clothes consist of shorts, sleeveless tops, swimsuits- all those clothes that I don't always want to wear because I know I have put on weight over the lazy, winter months.  (Actually, this is the first year that I am not in panic mode because I have been working out all winter with the men and women in my winter workout groups!!  I am so excited)

 

 

  Do you ever feel this PANIC?  Do you ever wait as long as possible to try on your summer clothes, put on those shorts or swimsuit just because you know they are going to be too tight????? I remember several summers where I refused to take my kids to the pool because I didn't want to have to put on a swimsuit and walk around in front of others.  I would cry when I would put on my shorts because they were too tight  and I was embarrassed at the sight of my legs. I was always self-conscious of how I felt in my clothes and I hated it.  It made me a very uptight person.

 





Let's make this year different for you!!  We have 7 weeks until school is out (here in NC) and summer begins.  That means we have about 7 weeks until it will start getting warm enough to wear those summer clothes.  That also means we ONLY have 7 weeks to work off that winter weight and get into a healthy eating, working out routine.  Now 7 weeks sounds like a long time, but when you start thinking about it in relation to HEALTHY weight loss, it's not long at all.  A good rule of thumb to follow when wanting to lose weight is to lose somewhere between 2-4 lbs a week.  If you lose weight too quickly by starving yourself, YOU WILL PUT IT AND MORE RIGHT BACK ON when you start eating again. 

So this is what we will do.  If you join me in my workout challenge group I will teach you the basics of eating healthy and cutting out those food temptations.  I will share my meal plans and workout strategies with you.  I will give you healthy recipes to try.   I will be there for you EVERY day for the ENTIRE 7 WEEKS, encouraging you, helping you, possibly even bugging you :) to make sure you do your workouts and are eating healthy.  TRUST me- I know how it is!!!  There are lots of excuses that follow us to tempt us to not do our workouts for a day, or two or three.  There are lots of HORRIBLE, HORRIBLE FOODS everywhere we turn.  If I had not joined a challenge group in October of 2013 I would have never made it!!  I have honestly been in a group every month since then.  If it weren't for all those men and women encouraging and supporting me, I would have never made it this far. 

 

SO if this sounds familiar to you and you don't want to go through it again this year, then JOIN ME!  I love helping others feel great like I do now!!!  It's a wonderful feeling. 

 

How does it work?  The requirements to be in the group are that I am your coach through the Team Beachbody program.  I will work with you to help you find the best workout for you- that fits your goals, your abilities and what you like to do.  Every day for 7 weeks you will replace one meal with Shakeology and do your workout.  I will add you to my workout challenge group where you will receive support, nutrition tips, meal plans, fitness tips and encouragement from me EVERY DAY FOR 7 WEEKS.  I will be with you every day to ensure that you have the most success you possibly can. 

 

IF THIS SOUNDS LIKE JUST WHAT YOU NEED THEN CLICK ON THE LINK BELOW AND FILL OUT THE APPLICATION.  I WILL CONTACT YOU ASAP AND WE WILL GET YOU STARTED.

 

https://tanyarogers.wufoo.com/forms/new-customer-profile/ 

 

 

I can't wait to get started.  I hope to see you soon!!!

 

SUGAR- IS IT REALLY THAT BAD?

 

 



Ok so yesterday was NOT a good eating day for me!  It started out as every day did with my Shakeology breakfast shake.  I had a peach vanilla shake, it was yummy!  1 scoop of vanilla Shakeology, 1/2 frozen banana, 10 oz water and a cup of frozen peaches (no sugar added).  I drank it on the way to school like I do every morning and I was ready to start my day.

 

Well, we were having an Open House for my department at school, which meant lots of foods.  In one room we had punch, cheese and crackers, cookies, danishes & grapes.  In MY room we had lunch foods- chicken salad, pimento cheese salad, croissants, lemon bars, chips/dip, fruit tray and CHOCOLATE OATMEAL COOKIES!!! 

 

The chocolate oatmeal cookies were screaming at me from across my room!!!  They teased me all morning and then they won.  I convinced myself that if I just ate one I would be fine.  I would get my little taste of sugar and be done.  WELLLLLLL that's not exactly how it worked!!!  I had one, then two, then three and then THANK HEAVENS people started coming in my room so I couldn't eat anymore!!!  It was like I couldn't get enough.  Once I had that taste I was like an addict of some sort.    I ate everything that I knew I shouldn't!!!  The croissant with fat laden chicken salad, the chips with dip (which I don't even like), the punch (talk about sugar overload) and of course I had to have a lemon bar and another chocolate oatmeal cookie  ( I at least did eat a few  pieces of honeydew melon to make me feel better).

 

Well it honestly wasn't 30 minutes later and IT hit me!  I felt absolutely horrible!!  My head was hurting (and it still is today), my stomach was literally growling and rumbling at me and I just wanted to curl up and sleep (not an option with 20 students in my room).  I felt bad the rest of the afternoon and by the time I got home around 7:30pm I was ready to go to bed. 

 

  I have been working very hard the last 19 months to change my lifestyle by eating healthier and working out at least 5 times a week.  By changing my eating habits I have tried to cut out as much sugar, fat and salt as possible.  I have tried to cut back on processed foods and eat everything in it's natural form.  I have cut out fried foods and fast foods and I have completely cut out all soft drinks, diet or regular.   I guess I sent my body into what they call sugar shock yesterday.

 

This got me to wondering just what exactly sugar does to the body.  So I started researching this morning..................  WOW here are a few things that I found out (my information comes from Prevention Magazine and Women's Health Magazine, two that I feel are very reliable sources)

 

1) The American Heart Association recommends no more than 5 teaspoons for women, 9 teaspoons for men and 3 teaspoons for children.  Americans, on average consume 22 teaspoons a day (130 lbs of sugar a year!!!)

Just to help you understand where your sugar is coming from :  1 slice of  whole wheat bread contains 2 tsps. of sugar, a can of soda contains up to 12 grams

 

 

 

 

2) Sugar comes in many forms and names.  Check labels; ingredients that end in –ose are sugar, and so is anything with sugar or syrup after the name.  CHECK YOUR LABELS

3)Sugar is a main cause of: diabetes, heart disease, strokes, obesity, high blood pressure and cancer thrives off of sugar

4) **** THIS IS WHAT I FOUND OUT YESTERDAY- sugar makes you feel famished.  It tricks your body into making it feel hungry when it's not (that's why I kept wanting more and more food!).  Eating a high-fructose diet means your body feels hungry, even when you are overeating!

 

5) ***** Much like street drugs, sugar triggers the release of chemicals that set off the brain's pleasure center, in this case opioids and dopamine. And as they do with street drugs, people develop a tolerance for sugar, meaning they need more sugar for a feel-good "fix." In rat studies looking at sugar addiction, when animals binge on the sweet stuff, they experience chattering teeth, tremors, shakes, and anxiety when it's taken away.

6) Sugar attacks the proteins in  your body that help to make collagen.  Thus sugar intake reduces the amount of collagen your body makes, thus causing your skin to get wrinkles and sag!!!

 

SOOOO what does all this mean?  Well for me it means I am going back to eating as healthy as I can, I am going to read my food labels more carefully and I am going to try to take care of my body and my family the best I can.  Does it mean I won't eat sugar, NO, but it does mean that it is going to be carefully limited.  If I want a cookie or a sweet I will do my best to go for fruit (with all natural sugar) or my Shakeology which only contains stevia and all natural fructose.  After feeling horrible for 24 hours I know that what I ate yesterday was NOT GOOD FOR ME IN ANY WAY and I have better options to choose!