Starts: Tuesday, September 13th

After several vacations and family visits this month, school starting up last week and Labor Day weekend approaching, I am seriously going to be ready for a nutrition clean-up come September!! If you’re like me (and pretty much everyone else out there), the final month of summer puts us into over-indulgence mode as we squeeze in last minute vacations and play before the kids go back to school and the weather gets glum. Post Labor Day is a fantastic time to re-visit your fitness and nutrition goals and give yourself a Reboot. My 10-Day program is designed to help gently cleanse your body, while boosting your energy and helping you trim your waist.

The basis of the program is the Shakeology Health Drink which contains over 70 all natural ingredients, prebiotics, digestive enzymes, phytonutrients and anti-oxidents. Shakeology is Gluten and Caffeine free so it fits perfectly into my nutrition program because I encourage people to stay away from Gluten and Caffeine during the 10-day program. For more information about Shakeology visit www.myshakeology.com/coachheatherg. NOTE: This is not a calorie restrictive program and you will be eating meals throughout the day in addition to your Shakeology drinks.

What are the benefits of this Program:
1. Reduced Cravings
2. Improved Digestion
3. Weight Loss/Body Fat Loss
4. Reduced Inches Around Your Waist
5. Increased Energy and Stamina
6. Improved Mental Clarity

Awesome, right!?! You can join me on the 10-Day Body Reboot program simply by purchasing your own box or bag of Shakeology via my website for $129.85 and everything else below is included for FREE:

What’s included in the Program for FREE?
1. 10-Day Body Reboot Food List (which includes foods recommended and those to avoid)
2. 10-Day Body Reboot Daily Eating Guidelines
3. Directions on how to take your before and after measurements
4. Exercise recommendations
5. FREE Shakeology Workout Videos (if you select “home direct” when purchasing your order of Shakeology)
6. Shakeology Breakthrough Video
7. Personalized support, motivation, accountability and coaching by Heather Glenn

*NOTE: If you select the “Home Direct” option you not only get the FREE Shakeology workout videos but you also receive FREE shipping. AND you can cancel home direct later if you decide you have enough shakes for the month or decide it’s not for you (however I think you’ll really like it’s benefits and want to continue).

When deciding whether or not to join me for the 10-Day Body Reboot program consider this: Our health is one of the most valuable things we possess and yet most of us spend little time understanding how to maintain our bodies in optimal health and even less time doing what’s needed to maintain that optimal health. We also don’t often recognize the combined burden our environment, diet, lifestyle and metabolic processes place upon our bodies each day. Many of us have unhealthy lifestyle habits which introduce significant toxins into our bodies.

Today we use prescription drugs, eat more sugar and highly-processed foods and turn to addictive substances such as caffeine, alcohol and tobacco to help us deal with the daily stresses of life. A majority of diet foods sold in the market today have little nutritional value because of over-processing and the addition of ingredients used to help make food appear more attractive and taste fresher (Shakeology is all-natural = no fake or processed ingredients). Certain types of meats we eat contain hormones and antibiotics, both of which cause hormonal disruption in our bodies. All of this puts a lot of strain on our kidneys and liver and can lead to weight gain.

My 10-Day Body Reboot is designed to help eliminate toxins from your body and reduce your cravings for processed, high sugar, high fat foods so that moving forward, you want AND like to choose healthier options because you enjoy the benefits you see and feel.

How to get signed up!

STEP 1: Sign up for the 10-Day Body Reboot Program. This will put you on my list and give me the information I need to contact you and send you the program information.

STEP 2: Order your Shakeology. PLACE YOUR ONLINE ORDER BY TUESDAY, SEPTEMBER 6TH to ensure delivery by Monday, Sept 12th. (If you don’t order by Tues 9/6 and want to ensure you have a few packets to start on Tues 9/13, you can always buy a couple of packets from me and I can get them to you in time).

I recommend ordering a box of 24 mixed greenberry and chocolate so that you can try different recipes with both flavors (unless you know you really like the Greenberry or Chocolate, then just order a box or bag of that flavor). You will use anywhere from 14-22 packets over the course of 10-days. If you already have a box or bag of Shakeology at home I recommend placing another order as you are likely to run out and you want to be able to have your shakes each day during the program. Remember on Home Direct you get FREE shipping and two workout videos. You can always cancel Home Direct by calling your friendly Beachbody customer service rep. NOTE: If you don’t feel healthier, more energized and simply amazing after using Shakeology you may return your order and get your money back for any reason within 30 days even if you’ve used the whole bag.

STEP 3: “Like” my facebook page “Fitness Coach Heather G” to receive updates, tips and motivation over the course of 10 days in addition to the group’s support.

Feel free to contact me directly at heather@heatherglenn.com if you have any questions or want to discuss the program to see if it is right for you. I am extremely excited to be offering this 10-Day Body Reboot and look forward to taking the journey together towards a healthier, leaner and more energized body!

In Health,
Heather Glenn

1 package of lean turkey meat (not extra lean – too dry)
1/2 cup salsa
3/4 cups dry oats (oatmeal)
1/2 cup onion, chopped
2 tsp basil
1/2 tsp garlic powder
1/4 tsp pepper
1 egg white

Preheat oven to 350 degrees. Mix everything in a bowl. Spray 8X4 inch loaf pan with cooking spray. Cook for 40 min in a convection oven or 60 min in a regular oven. Serve with an extra scoop of salsa. Add steamed green beans or broccoli and you’ve got an easy healthy meal. Even my 2 and 4 year old boys love this dish (just go mild on the salsa for kids)!

One serving: Calories approximately 200, 10 grams of carbs, 21 grams of protein, 7 grams of fat

Enjoy!
Have a healthy and happy day
Heather

The notion of extracting the oil from food has been around for thousands of years. Long before it even occurred to anyone that oil and vinegar are two great tastes that taste great together, people began pressing oil from fruit, seeds, legumes, and grains. What we’ve learned since then is that certain oils allow us to augment our diets in ways that are both healthy and delicious. The specific oils we’re looking at in this article are olive, avocado, canola, sunflower, grapeseed, sesame, coconut (really!), peanut, and corn oils.

Each of these nine oils contains both mono- and polyunsaturated fats. In addition to helping to lower cholesterol and possibly helping prevent medical conditions like heart disease, they contain beneficial ingredients like vitamin E and some omega-3 and -6 fatty acids, and also help other essential vitamins get to where they can do the most good for your body. Furthermore, both mono- and polyunsaturated fats have been shown to lower disease risk in general.1

Some of these oils are becoming increasingly more available in a variety of different forms. You’ve probably heard of virgin or extra-virgin olive oil, and if you like to frequent tiny gourmet-type boutiques that offer indulgences for your tastebuds, it’s likely that you’ve seen the words “cold-pressed” on many a fancy label. This refers to oils that have been pressed very carefully at low temperatures to ensure the most taste and the highest nutritional content. Conversely, refined versions of these oils have been derived from second or third pressings, then usually processed at a higher temperature—these will have lighter, more neutral flavors, a slightly longer shelf life, and just generally a lot less good stuff.

Here are some ways to get the best use of whichever oil you choose. Don’t forget, the cold-pressed and extra-virgin varieties will be more expensive and are offered in smaller bottles, as they have shorter shelf lives. Also, lower cooking temperatures ensure more retention of the very things that make these oils good for you when used wisely. You should always avoid the smoke point, or temperature at which all oils begin to burn. When oils reach the smoke point, this means most if not all of the beneficial elements have been burned away. Besides, it’ll probably make whatever you’re cooking taste terrible, not to mention how bad all that smoke is for your lungs.

As for serving sizes and/or RDAs of these oils, remember that they are all fat. Always use them sparingly—a tablespoon of any of these oils is approximately 100 to 120 calories, with about 14 grams of fat.
Presenting Our Natural Nine

1. Olive oil. High in oleic acid, olive oil has long been touted for its beneficial properties, with many studies showing that it can help to lower bad cholesterol levels and even aid in the prevention of heart disease. Use extra-virgin or cold-pressed varieties for drizzling on salads, bruschetta, or even a cool, freshly tossed tomato and basil pasta—the distinctly dramatic taste of a fine-quality olive oil pairs well with, oh, just about everything. In a “proper” Italian restaurant, it’s what you’ll be treated to when you’re first seated, served with fresh bread and sweet balsamic vinegar. The lighter, more refined varieties are good for stir-frying, sautéing, and baking.

2. Grapeseed oil. This light, much thinner oil is high in linoleic acid—an antioxidant that helps promote healthy skin and aids in lowering bad cholesterol levels. Easily found in any health food store, grapeseed oil has been used in Middle Eastern cooking for centuries. If your local market has a decent international foods aisle, you should be able to find grapeseed oil there. Use grapeseed oil in just about anything you want, as it takes to being heated very well; stir-frying, sautéing, and searing are all quick, easy, and delicious with grapeseed oil. However, the delicate nutty flavor of the extra-virgin and cold-pressed varieties are exquisite for dipping, drizzling over cold salads like hummus or baba ganoush, or accenting all kinds of dressings.

3. Avocado oil. Vitamin E is spoken here. Avocado oil tends to be a bit more expensive than the other oils on this list, as it’s still somewhat of a newcomer to the food scene, and you can find it mostly in those specialty/gourmet stores we mentioned earlier. Extra-virgin avocado oil has a delicious fruity, nutty flavor, perfect for dipping, drizzling, and accenting all kinds of dishes. It also happens to have, hands-down, the highest smoke point, topping out at 520° for the most refined variety. Searing, stir-frying, sautéing, baking—a touch of this light, flavorful, versatile oil will definitely do you good.

4. Sesame oil. High in antioxidants and vitamin E, sesame oil has been studied for its role in helping to reduce high blood pressure and lower bad cholesterol levels.2 There are a wide variety of sesame oils made from toasted (dark brown oil) and untoasted (light yellow oil) seeds. All varieties take very well to high heat, which is great for searing, and (of course) excellent for stir-frying! However, it’s got a very distinctive smell and flavor, so you should use it sparingly, almost as an accent flavor in any type of cooking or in uncooked dishes. Be warned: Most of the sesame oils used for stir-frying is actually soybean oil blends. Read the label carefully if you decide to explore this flavorful oil.

5. Coconut oil. Another vitamin E powerhouse, coconut oil might just be put to better use outside your body than in it. It’s the ideal oil to use in making chocolate candy, since it’s solid at room temperature, but melts in the mouth. That being said, it’s also much higher in saturated fat than any of the others we’ve mentioned, something many experts feel your arteries might prefer to avoid. Like sesame oil, coconut oil does have a very distinctive taste and a relatively high smoke point, which makes it great for stir-frying, searing, sautéing, and baking. Do some research, then use it wisely!

6. Peanut oil. A common item in any food store, peanut oil has long been used for everything from salad dressings to deep-frying. It’s naturally high in the antioxidants that help keep your cells functioning properly and some commonly available varieties are fortified with vitamin E. Peanut oil is generally more highly processed and has a light taste, although there are currently some finer-quality cold-pressed peanut oils on the market. One caveat: If you’re allergic to peanuts, it’s best to avoid this oil.

7. Corn oil. Similar to peanut oil in taste and versatility, you can find corn oil pretty much anywhere, and it’s a good option for those with peanut allergies. It’s naturally high in omega-6 fatty acids, but there’s some controversy surrounding corn oil due to the ongoing GMO (genetically modified organism) issue. There are a few specialty stores that offer a virgin corn oil made with non-GMO corn, but it’s difficult to verify this claim, as regulations and quality controls vary rather widely both in the U.S. and abroad. That being said, you can use a fine-quality corn oil for anything from salad dressing to deep-frying.

8. Sunflower oil. Vitamin E and good-for-you antioxidants are in abundance in sunflower oil. A lighter, thinner oil, sunflower oil has become increasingly popular, a choice motivated by the trend toward eliminating trans fat from use in restaurants and manufactured food products. The typical refined varieties are available anywhere, but there are also raw and cold-pressed sunflower oils available at health food stores and online.

9. Canola oil. Naturally rich in antioxidants, specifically oleic acid, canola oil is made from the rapeseed plant, which is found mainly in Canada. Hence the name “canola”—a take on “Canadian oil, low acid” that sounds smoother and has a better ring to it than “rapeseed.” This light, versatile, nearly flavorless oil has gained increasing popularity over the last decade due to its health benefits, but also because of the controversy over GMOs. Because of all this publicity, there has been considerable transparency regarding the regulation of canola oil sources and products. While canola oil is highly processed (like your basic-variety peanut, corn, and sunflower oils), it does retain its high monounsaturated fat content. Just be sure you read the labels carefully, and always go for the finer quality products.

References

1. Harvard School of Public Health, “Fats and Nutrition,” 2006. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-table/index.html
2. Daniel J. De Noon, WebMD.com, “Sesame Oil Benefits Blood Pressure,” 2003. http://www.webmd.com/hypertension-high-blood-pressure/news/20030428/sesame-oil-benefits-blood-pressure
3. AskDrSears.com, “All About Oils,” 2006. http://www.askdrsears.com/html/4/t043800.asp

First, see what the Doctor’s are saying about Shakeology

For 21 days you will:

1. Enjoy one Shakeology shake per day at your weakest meal.

2. For your other meals, you’ll choose healthy options (and can use the healthy eating menu for ideas)

3. Commit to 30 minutes of exercise daily at least 5 days per week (more if you can fit it in – it will only mean more results)

4. Cut out junk food, soda & alcohol (it’s only 21 days, you can do it!!)

MORE DETAILS:

Drinking your Shakeology:
Replace your “weakest” meal/snack of the day with your Shakeology shake. Your “weakest” meal is the one that is low in nutrients, protein, is too small or missed altogether. I find for most people this is either breakfast or an afternoon snack. Missing either of these can lead to over eating at lunch or dinner. You can change what time of day you take your shake each day depending on the day, it doesn’t need to be at the same time. I just keep a packet or shaker cup with me so that I can fit it in during the day when I need it.

Here are some recipes for the Greenberry

Here are some recipes for the Chocolate

I am going to try the Chocolate Minty today and am curious about the Tea-berry Zinger

The Eating Plan and recipes:
Sure, you get plenty of vitamins and minerals from Shakeology. But if you want to speed up your metabolism, stick to your workout plan and this simple eating schedule. With five meals or snacks, you’ll eat all day long and be on your way to a slimmer you.

Breakfast: Within an hour of waking up. Get Recipes – If doing boot camp or another workout first thing in the morning, you will need to eat a little something before the workout (1/2 piece of fruit, small amount of cereal, yogurt or just a little juice. Then you can eat your breakfast within an hour of your workout.

Snack: 2 to 3 hours after breakfast. Get Recipes

Lunch: 2 to 3 hours after snack. Get Recipes

Snack: 2 to 3 hours after lunch. Get Recipes

Dinner: Finish at least 3 hours before bed. Get Recipes

When deciding what to eat, choose your snacks and meals wisely. Balance your diet with fruits, veggies, beans, lean meats, and low-fat dairy. Just remember to eat moderate amounts of protein and fats, and fuel your body with foods that are high in fiber and low in sugar content.

Commit to 30 minutes of exercise daily (minimum of 5 days per week):
Certainly boot camp counts toward your workouts! If you are not doing boot camp 5 days per week then you will need to supplement with other workouts. Make sure they are workouts that really push you. Intensity is everything when trying to drive results. Walking and Yoga are great workouts but for the best results, do things that cause you to really sweat.

Ideas: Running, hill or stair running/walking, biking, swimming, jumping rope, tennis/racketball, other aerobics classes, martial arts, dance classes, home workout videos (I recommend the P90X, Power 90, ChaLEAN extreme, Insanity or 10 minute trainer from Beachbody) or anything else you enjoy that gets you breathless and sweaty.

Cut out junk food, soda & alcohol (it’s only 21 days, you can do it!!):
I know for many of you this will be the hardest one to follow. Do your best to minimize processed/junk food. No chips, crackers, candy, sugary cereals, etc. Instead of drinking soda, try green or white tea hot or cold. I like sparkling or plain water with Lemon or Lime (or try it with strawberries or cucumbers). Tea will be your best friend, I find that this keeps drinking interesting because there are so many options.

Drink as little Alcohol as you can (none if you can do it). I know we all have social events where we like to have a glass of wine or a cocktail. Try not to drink unless it is for a special event. If you do choose to drink, try to limit it to one drink and choose wine, light beer or a light colored liquor with soda water.

Take your Measurements:
On the first day and the last day of the 21 day challenge take your weight, waist and hip measurements.
*Try to take your weight first thing in the morning however any time works as long as you do the same time of day for your final measurement.

For waist and hip measurements, get a tape measure and have someone else take them (however if needed you can do it yourself).
Waist: Measure around the smallest part of your waist regardless of how far away that might be from your belly button. Do not take the measurement over clothes.
Hips: Standing with your feet hip width apart, measure around your hips over the largest part of your glutes regardless of where this is in relation to your hip bones. Basically the tape should touch the part of your glutes that stick out the farthest when looked at from the side.

**If any of you have a body fat scale, device or a way to measure body fat, it would be great to take a before and after measurement of that too (this is not required for the challenge).

I recommend taking a before and after photo of yourself for you to keep so that you can see your transformation. Wear the same outfit each time.

Document your workouts and foods eaten:
Documenting will give you something to analyze at the end of the challenge to see what worked, what didn’t and where you still need some improvement. It will also give you a sense of satisfaction for what you’ve accomplished. Use a daily journal to document your eating and exercise. Try to include the followings on the journal:

1. What type of food your ate and how much (oz, cups, fist size, deck of cards, etc.).
2. What time of day you had each meal, snack or shake
3. What you did for your workout
4. What time you worked out and for how long
5. What was the level of difficult of the workout on a scale of 1-10
6. How did you feel (physically and mentally) at various times throughout the day (e.g. pre-workout, post-workout, before or after meals, when you were craving something)

Share what you are doing – create a TEAM!
To make the challenge more fun and motivating, get your friends, family and co-workers involved. Have everyone pay a small entry fee and the winner gets the total cash collected in cash or the form of a gift certificate. Or have the challenge be free but the winner gets some other type of prize/reward.

You have the plan now execute and realize your fitness potential and weight loss goals!

Heather

Indianapolis, IN — (SBWIRE) — 03/02/2010 — The National Institute for Fitness and Sport chooses BOOTCAMP as a top 2010 fitness pick due to proven results for participants and its no-nonsense approach to weight loss exercise programs. Unlike it’s group fitness counterparts, Bootcamp doesn’t necessitate having rhythm or working through complex movement patterns. What it does offer is challenge, camaraderie and motivation – U.S. army-style with exercises like push-ups, crunches, squats and more, and may be used to improve athletic performance. More..

This 60 minute program is being offered as part of the Nothing But Hoops Moms Club and will focus on the following:
–The importance of making regular exercise and good nutrition a priority for us busy moms.
–Becoming physically & mentally stronger through cardiovascular, resistance and core training.
–Learning how to reduce body fat through balanced nutritional meal plans

Dates/Times: January 11th – March 1st Mondays 9:30am-10:30am
Dates/Times: January 14th – March 4th Thursdays 9:30am-10:30am
Cost: $160.00/8 classes or $25 per class FREE BABYSITTING (6 mos and up) in the party room
Sign up for both classes (Mondays and Thursdays 16 classes) Cost: $300.00

REGISTER TODAY!

Questions? Email Heather

Time: 30 Mins
Calories burned: 198
Average Heart Rate: 148

Now time to make some turkey meatloaf before I go pick up the kids. Takes about 10 min to prepare and 40 – 60 min to cook:

1 package of lean turkey meat (not extra lean – too dry)
1 tsp chicken instant bouillon
1/2 cup salsa
3/4 cups dry oats (oatmeal)
1/2 cup onion, chopped
2 tsp basil
1/2 tsp garlic powder
1/4 tsp pepper
1 egg white

Preheat oven to 350 degrees. Mix everything in a bowl. Spray 8X4 inch loaf pan with cooking spray. Cook for 40 min in a convection oven or 60 min in a regular oven. Serve with an extra scoop of salsa. Add steamed green beans or broccoli and you’ve got an easy healthy meal. Even my 3 year old loves this dish!

One serving: Calories approximately 200, grams of carbs about 10, grams of protein about 21, grams of fat about 7

Enjoy!
Have a healthy and happy day
Heather