Start the week today!

Motivational Monday Thursday!
It's NOT too late!! Start the week TODAY!!! 

3 Must Follow Rules to Lose Weight This Week!

Because if you want it you gotta work for it!!

http://soundcloud.com/chalenejohnson/motivational-monday-chalene


Let's get started!!!!

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crysholley@yahoo.com

New Sundae at BK

New disgusting BACON sundae from Burger King.  510 calories, 61g sugar [32g recommended daily], 670mg sodium[1500-2000mg recommended daily] and 18g fat. Umm no. No, no, no.


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Mommy time saving tips!

Are you looking for a 25th hour of the day?  Keep searching if you want but, it just isn't there!  Believe me, I've looked too! :)  Moms by trade are the craziest busiest people alive.  Here are some time saving tips for busy Moms to crunch those hours into minutes!

CHANGE YOUR MINDSET.
This is probably the biggest obstacle to overcome-myself, included.  If you have already decided that you don't have enough time in the day to get it all done, you've defeated yourself before you've even begun.  Don't set yourself up for failure.  Decide that each day is a blank slate and schedule out what you want to accomplish!

GET UP EARLY
When I suggest getting up early people sometimes freak out.  In all the case studies I've read of successful people or people who "make it happen" they each have the same characteristic: they get up early.  Usually at 5AM.

I know.  I'm sorry!

I've done all the acronyms: SAH, WOH, WFH (stay at home, work out of the home, work from home) and I can absolutely-without-a-doubt credit getting up early as the key to a successful day.  When I'm up in a quiet house, I feel peaceful.  I love watching the sun rise while I sip my coffee, doing my workout without an audience, or going for an early morning walk or run.

SHOP ON A SCHEDULE
Designate one or two days per week as your grocery shopping day and let your children know about it.  Make a shopping list during the week and stick to it when you get to the store.  The fewer extraneous items you purchase the more money you save.:)  NEVER shop when you're hungry, either.  Otherwise that extra bag of potato chips may find it's way into your cart after all!

PLAN A WEEK'S WORTH OF MEALS
Get out your recipe books on Sunday & make a meal plan for the week.  Add needed items to your shopping list.  Make a few meals ahead of time and freeze them for the busiest evenings. (when you have Baseball games, Dance, Swimming lessons etc!)

DO YOUR LAUNDRY
Try washing a load of laundry DAILY, don't let it pile up.  Yes I know you all know what I'm talking about, the mountain of laundry that ends up on the couch for days!  One load at a time is MUCH easier to fold and put away than a whole mountain!:)

Want more Mom time saving tips?  Message me...I want to know what my readers would like to hear about from me in my blog posts!
-Crys

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www.beachbodycoach.com/shapedbyfaith

Red high heels?

Okay this picture just makes me cringe!  Do you go for style or comfort?  Secret.  I CANNOT WEAR HEELS!!  I have an old basketball injury from 8th grade and my ankle KILLS me if I get the crazy idea to attempt wearing heels.

Application :)

Ok ok this has nothing to do with health or fitness...but I couldn't resist sharing this! :)  My hubby will definitely be using this one of these days in the far far far away future, when Ash is 30 and allowed to date...HA!!!  kidding.


www.beachbodycoach.com/shapedbyfaith
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Reap the joys!

When you lose body fat, not only do you LOOK better and feel better about yourself but you also get to reap the joys of these benefits!!  What changes in your health have you noticed since you started getting healthy?  Not on that journey yet?  You have to take that first step, so you can achieve your goals not just dream about them!  The Bible has great wisdom on this subject...Faith without works is....what?  Exactly.

I'd love to coach you!!  Message me & we'll get you started!  www.facebook.com/shapedbyfaith or email crysholley@yahoo.com

"I can do ALL THINGS through Christ which strengtheneth me." ~ Phillipians 4:13



www.beachbodycoach.com/shapedbyfaith
www.shakeology.com/shapedbyfaith

Please help Olivia Grace!!

Hey guys!  I've known Olivia & her family for years, and they could really use our help!

 This little girl has already gone through more in her 5 years than most of us will ever endure in our entire lives and right now she needs our help.  ANYTHING will help them over the next couple of months during their travels to the specialist! We have found out that they are facing having to make AT LEAST 2 trips a year to see the doctor in Denver. So as you can imagine, this will be very costly. So even if you think that $5 won't make a difference it really will add up and help them out. And of course keep watching the page for all the updates with the doctor visits and Olivia's day to day life! You can also feel free to email her Olivia loves to get fan mail! Thanks in advance!!


https://www.facebook.com/groups/372887822753689/members/

These are her diagnosis this far:

Primary pulmonary hypertension
Atrial septal defect
Pulmonary stenosis
Noonan symdrome

One pound..

One lbs at a time...slow and steady keeps it off!! Let me help mentor you to get that off of you and find the way to KEEP it off of you for life! Take the first step...message me for details.


www.facebook.com/shapedbyfaith or email crysholley@yahoo.com

You're worth it!

So many MOMS put others before themselves, and I do the same...my family always gets their needs met before mine.... That's just what being a MOM is all about right?  Well at some point you have to think about your health and well-being... it's directly related to your ability to care and provide for those loved ones.  Take care of your health first - YOU ARE WORTH IT!

When you decide YOU are WORTH IT message me on facebook and LET'S GO!!! www.facebook.com/shapedbyfaith or email me at crysholley@yahoo.com

Get Protein!

As you now know, your daily protein intake plays an absolutely crucial role in terms of the overall health and function of your body.

And if you want to lose fat, build mucle, or really just improve the way your body looks or performs in virtually any capacity, protein(and how much of it you eat per day) becomes even more important.

So, now that you know why you need it, the question becomes how much of it do you need?  Exactly how much protein is ideal for you, your diet, and your specific goal?

Surprisingly, the most common recommendations for how much protein you should eat per day when you’re trying to improve your body don’t typically vary by too much and instead tend to fall within a similar range.

For most of the people, most of the time, that recommended range is:

Ideal Daily Protein Intake: 0.8-1.5 grams of protein per pound of body weight.

(When in doubt, the old standby recommendation of “1 gram of protein per pound of body weight” which has been around the fitness world for decades is a fine middle-of-the-road protein intake for most people.)

So, in order to figure out how much protein you should eat per day, you just need to multiply your current body weight (in pounds) by the amount recommended on the chart above.

For Example…

• Let’s say a 130lb woman has the goal of building some muscle, or getting “toned,” or losing fat (while maintaining muscle). She’d simply multiply 130 by 1-1.2 and get a daily protein intake of between 130-156 grams per day.
• Now let’s say a 180lb man wanted to build muscle, or maintain muscle while losing fat, or improve strength/performance. He’d do 180 x 1-1.5 and get a daily protein intake of between 180-270 grams per day.

Basically, just multiply your current body weight in pounds by your recommended ideal protein intake. The answer you get is the ideal range for how many grams of protein you should eat per day.

Your daily protein intake is now all figured out.

(*NOTE* In the case of people of are VERY overweight, your ideal protein intake will be overestimated if you use your current body weight due to the excessive amount of fat on your body. So, for true obese individuals, your target body weight should be used instead. For example, a 300lb man looking to get down to 200lbs would use 200lbs as their weight when calculating how much protein they should eat per day.)

As long as you are somewhere within that ideal range, your protein intake is absolutely perfect and it will produce the best results/benefits possible.

Below is a quick, simple and basic list of the most common high protein foods.

• Chicken (skinless)
• Turkey (skinless)
• Fish (all kinds)
• Beef (leaner cuts)
• Pork (leaner cuts)
• Whole Eggs
• Egg Whites
• Protein Supplements (whey protein powder, casein protein powder, protein bars, etc.)
• Beans (all kinds)
• Nuts (all kinds)
• Milk
• Cheese

This is by no means the definitive list of every food that contains protein, but it is a list of the ones that will provide the majority of your daily protein intake.

Now that you know how much protein you should eat per day and have a good idea of which foods will be providing that protein, there’s one final step to complete.

We need to factor your daily protein intake into the ideal daily calorie intake you figured out before. Don’t worry… it’s easy.

You just need to know that 1 gram of protein contains 4 calories.

So, all you need to do is multiply the grams of protein you’re going to eat each day by 4 to figure out exactly how many calories your protein intake will account for. Here’s 2 examples…

• Using the same 130lb woman from the example before, let’s say she decided to go with an even 130 grams of protein per day. She would do 130 x 4 = 520. In this example, 520 calories out of her total daily calorie intake will come from protein each day.
• Using the same 180lb man from the example before, let’s say he decided to go with an even 220 grams of protein per day. He’d do 220 x 4 = 880. In this example, 880 calories out of his total daily calorie intake will come from protein each day.

Now it’s your turn. Multiply the ideal protein intake you calculated a minute ago by 4. That’s how many calories protein will account for in your diet each day.

This step might seem pointless or confusing (or both) right now, but don’t worry. It will make perfect sense as we continue putting the rest of your diet plan together. You’ll see… I promise.


* you can find original post here


Have questions?

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