Friday, October 21, 2011

Sponor Women's Professional Football Player Rebecca Sabo-Shriver!

Rebecca Sabo-Shriver is a friend of mine. She plays football Sunday morning with my dad, the guys, and me. She recently tried out for the Pittsburgh Passion the Women's Professional Football Team and earned a spot on the team. Each player needs to find their own sponsors to help pay for their expenses. Check out the link she shared via Facebook and try to help her out if you can! She's an awesome player and excellent wide receiver.

This is the post she shared on Facebook:

~I am searching for corporate sponsorship to play for the Pittsburgh Passion Ladies Pro Football Team. There are some great advertising packages...games are covered on ESPN3. Greatly appreciate any help and promise to represent with pride! ♥ Thank you for all your support! ~Sabo #54~

http://www.pittsburghpassion.com/wp-content/uploads/2011/09/2012PassionSponsorships.pdf

http://www.pittsburghpassion.com/wp-content/uploads/2011/09/2012PassionSponsorships.pdf


www.better-reflection.blogspot.com
Sent from my Verizon Wireless BlackBerry

Sunday, October 16, 2011

Shakeology - Not Your Average Meal Replacement!

I'm always looking for ways to better my health. Healthy foods low in calories and high in nutrients that leave me feeling full and energized. Everyone wants to try to sell your their version of a meal replacement supplement be it a bar, gel, juice, or shake, but few live up to their claims, until now. Shakeology isn't your average meal replacement product, but before I tell you about it. Let me tell you how I found it.

I have been hearing people raving about their results from P90X workouts in various fitness websties, blogs, and social media. So intrigued was I by this that I decided I would try it after the holidays. Why after the holidays? Because I'm sure I'll need the extra push by then and I'll be finished with my grad classes so I'll have the time to really commit to it on a serious level. Then I saw one of my twitter followers (who is now also my BeachBody Coach) tweet about P90X2. So, I checked out his website. http://www.JeffWittFitness.com from there I stumbled on to his Shakeology Website (which was something else I've been hearing a lot about in the fitness world.) www.myshakeology.com/Jeff5by5 He was offering a free single serving sample of Shakeology. So, I thought I'd try it out to see what all the fuss was about.


There were two options to choose from Chocolate or Greenberry (which is said to have a "healthy" flavor that isn't for everyone") Honestly, I was afraid that either flavor would have the typical meal relplacement chalky taste and/or after taste, so knowing that I would be writing at reveiw I opted for the Greenberry flavor. Why? Because I want to give Shakeology the chance to make the best first impression it could and if chocolate doesn't really taste like chocolate I was going to be very upset. LOL

Within 24 hours I received notification that my order was received and that it would be sent out in the mail the next day. I received it with in 3 days. I couldn't wait to try it! It arrived with a brochure that broke down all the essential facts and nutritional information about Shakeology. It also came with a pamphlet that offered few recipes for both the chocolate and greenberry flavors and a DVD. I sat down and watched the DVD right away. It was very informative and I have to admit, very good at selling the product. 

In general Shakeology contains 70+ natural ingredients including Protein and essential amino acids to help build muscles and reduce food cravings. Prebiotics and digestive enzymes to help aid in improving digestion, regularity, and nutrient absorption. Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases and a daily dose of vitamins and minerals provides your body what it needs to function for optimal health. It is caffeine and gluten free and only 140 cals (if you only mix it with water an ice). And is now certified as having a low glycemic index.

I decided to wait until the morning and have my Shakeology drink for breakfast just to see if it could live up to its claims of being filling and making you feel energized. It also claims to be able to help you:
  • Lose weight
  • Reduce cravings
  • Increase energy and stamina
  • Promote healthy digestion and regularity
  • Lower cholesterol
However these statements have not been evaluated by the Food and Drug Admisistration.

The first thing I noticed when I opened the Shakeology packet was that it didn't have that typical health food supplement smell. As a matter of fact it didn't hardly have a smell at all. Which was a pleasant surprise. I decided to make it using the Greenberry Sunrise recipe that was included on the pamphlet with my free sample.

1 serving of Greenberry Shakeology
1/2 cup orange juice
3/4 cup water
Ice to taste

I blended it all up and poured it in a nice big glass. I took a moment to prepare myself for whatever I might taste and to my suprise it actually tasted GOOD and I don't mean good for a health drink. I actually liked the taste.  As I went on with my day I noticed I didn't feel hungry. Even when approaching my typical meal times I eat about every 3-4 hours (6 times a day. 3 small meals and 3 snacks)

Staying within my calorie goal was easy because I felt so full from this healthy nutritional drink. The next morning I woke up wishing I had another one. So, I looked into purchasing more. When you order Shakeology you have the option of choosing just chocolate, just greenberry, and a combo pack of the two or having them alternate the flavors each month. You get free shipping with automatic delivery each month. And you have the option of choosing a big bag which contains enough for 30 days or a box containing 24 individual servings so you can take it with you on the go.


Shakeology sells for a retail price of $119.95, if you are a club member you can get it for $107.96, and only $89.96 if you are a Beachbody coach. When you order not only do you get the free shipping each month and 2 free workout DVDS. With your second monthly shipment you get a free Shakeology Shaker Cup. but you also get a 30 day risk free trial with their 30 day money back garauntee. If you don't like Shakeology for any reason you can cancel.  If you can swing the monthly payment, I highly recommend you add Shakeology to your healthy lifestyle!

I have recently noticed that they have a Tropical flavor of Shakeology coming out sometime this fall! I can hardly wait to try it!


If you would like to try Shakeology contact BeachBody Coach Jeff Witt
www.JeffWittFitness.com
www.myshakeology.com/Jeff5by5
www.beachbodycoach.com/Jeff5by5



Saturday, October 8, 2011

What's in Your Fitness Tool Box?

It's hard to believe that for the past few years I have been trying to accept the fact that I was going to be 50lbs over weight for the rest of my life, and now I'm down 14.5 lbs and am feeling better than I have in years! My biggest excuse  was always that I didn't have time to workout. I'd purchase gym memberships with the thought that maybe if I'm actually paying for a gym membership I'll force myself to actually use it, but the fact is when my schedule started getting busy again or the weather started getting bad I still wouldn't go. I convinced myself that between working full time, taking grad classes at night and being a single mommy, I was never going to be able to have time to workout out.

I had plenty of excuses. I didn't do home workout videos because I never seemed to be able to be coordinated enough to keep up with the movements or even keep the rhythm of aerobic type workout programs. Over the years I have found some that work for me. Yoga, is one, I think because the movements are slower and more defined. I'm a perfectionist so I get frustrated if I can't do the movements exactly as the instructor or coach does them on the video.

Then my dad bought EA Sports Active 2 for his PS3. I started out doing some workouts and I really liked it because it combined cardio and strength training. I can do it in my own home, at my own convenience, for whatever lengths of time I might choose. I can even choose the type of workout I want. This is awesome! This is so very important to me because not only does it take away the cost of the gym member ship, and the inconvenience of finding a baby sitter, it also allows me more quality time with my daughter because I can plan to workout after she's gone to bed for the nigh or during her naps! Quality time with my daughter is the most important thing to in the world to me! So this was one major tool in my fitness tool box that I really needed!

Then a friend of mine told me about MyFitnessPal.com. The FREE calorie tracking social website. (Thanks Trish!) Now I had all the tools I needed. A website that provided me with an exact Calorie Goal for losing a certain amount of weight each week and a workout routine that both fit my schedule and was something I really enjoyed doing.

I'm starting to enjoy my fitness routine and it's results so much I just want to keep adding to it. EA Sports Active 2, walks with friends, and most recently I ran across my old Turbo Jam DVDs.( I purchased the entire Turbo Jam Program and the fitness equipment that goes with it when I was in North Carolina. I've used it sporadically since moving back to PA a few years ago, but never really got into it--because of the coordination and rhythm issues). So, tonight I've added Turbo Jam to my fitness Regime. I've accepted the fact that I don't have to be able to do all the moves perfectly for it to benefit my health and fitness, I just need to keep moving! The more I do the workouts the better I will get at routines and sooner or later it'll all come together!

I also have support, not just some of my real life friends  and family who occasionally go for walks with me or ask me about my weight loss  progress, or in my dad's case, support me by buying fitness products and trying to keep healthier foods in the houses (Thanks Dad, you have no idea how much this all means to me),  but also through the social aspects of fitness websites such as MyFitnessPal.com and my Team Beach Body Coach, Jeff Witt and other Team Beach Body members.

The key to keeping up with a healthy lifestyle, especially when it comes down to the exercise and workout aspect of health and fitness is not necessarily finding that ONE thing you can enjoy doing several times  a week for the rest of your life, but finding as many fitness activities as you need to keep you moving and interested in your workouts.

You have to do what works for you. If you can't afford a gym membership, or a Weight Watchers Membership, or NutriSystem, or any other nutritional supplements or fitness programs, forcing yourself to purchase them is only going to add more stress to your life. If you can realistically commit to a certain schedule, time or day of the week to make it to a specific fitness classes. Then it's not going to work for you either. All of these programs that I have mentioned and others that I haven't, will work if you use them correctly. So, I do not discourage anyone from trying them or adopting them into their lifestyles, everyone needs to find the tools that work the best for them in order to meet with the greatest success!

Thursday, October 6, 2011

Chewing It Over

So, you're at you're nearing your caloric limit for the day and it's only 6:30pm, but you are craving something sweet. This is where a stick of gum can come in handy. I've found that when I'm craving something sweet that I can pop a piece of gum in my mouth and it satisfies the craving until it passes or it's time to eat another planned meal. My gum of choice lately has been Eclipse. Just one lil rectangle can tide me over for a good while and at only 2.5 calories per rectangle it's a quick fix to what could lead to a disastrous sweet tooth overindulgence.

I also tend to drink water when I'm chewing gum too. Did you know that many times when you think you are hungry you are actually thirsty? Water is a 0 calorie way to feel fuller longer and water is a great way to flush out your system :)

Wednesday, October 5, 2011

Rest and Soreness

Any fitness expert will tell you that it's a good idea to take a day to rest every so often. The frequency of rest days varies depending on who you ask. Just remember any day you workout that you normally wouldn't have is a step in the right direction. However, most fitness novices and gurus alike will tell you you should workout at least 3 days a week. How often you workout and how often you rest is dictated by what you are training for. Professional athletes can train on a daily basis only resting a couple times a month, where as those how are just getting into a fitness program may need to rest a few days a week.

The best idea that I have found is to have planned rest days. This helps push you through those days that your are sore and don't feel like working out, because believe it or not, doing another light workout when you are sore actually helps move the built up lactic acid (that's causing the soreness) through your body. I've found that if I rest on a day I feel "too sore" to workout I end up only feeling more soreness by the end of the day. Make sure you drink lots of water every day not only to keep your body healthy in general but it also helps to flush out the lactic acid as well!

Know the difference between feeling sore and being hurt. It's one thing to push yourself through the pain when you are feeling sore, it's another to push yourself through the pain when you are actually hurt. If the pain you are feeling is from a pulled muscle or it feels like it's something more than just a soreness from working a muscle that hasn't been used in a while. Then its a good idea to rest. Pay attention to your body. Some say that pain is weakness leaving the body, but sometimes pain is your body trying to tell you there's something wrong.

Tuesday, October 4, 2011

Know What You Are Eating: Frozen Dinners

Sometimes life gets a little busy and you just want to something you can cook up quick without much prep or clean up. Frozen dinners often fit that niche, but before you just grab a frozen dinner out of the freezer isle take a look at what you might actually be eating. Chances are if you select a frozen dinner that is marketed as "diet" you'll be getting a lower calorie meal compared to those that are not, BUT what do the dinners include? Is it a balanced meal? How many calories are from fat? Take the time to compare the nutritional information on the packages before you just purchase one.

I compared two frozen dinners today. One is marketed for healthy eating the other was not. Both were similar meals. IF I was going simply by the number of calories in each dinner I would have bought the regular meal as it only contained 290 calories compared to the healthy dinner's 360. However, 120 of the calories in the regular meal came from fat as apposed the mere 90 calories in the healthy meal. The healthy meal included Breaded Chicken Breast in Marinara Sauce with Cheese, Whole grain Penne pasta, broccoli, and a caramel apple multigrain crisp.

The regular meal just included the Breaded Chicken Breast in Marinara sauce and Penne Pasta (the pasta was not whole grain). This means the 290 colories are coming from 3 main food groups, Meats (proteins) and Carbohydrates (pasta) the marinara sauce giving it a little vegetables, oh and don't forget the fats and oils!

The Healthy meal hit on all the main food groups, Meats (proteins) Carbohydrates (pasta), Vegetables (sauce & broccoli), fruit (apple crisp), Dairy (cheese), and of course some fats and oils.

Remember when dieting the key to weight loss is eating less calories than you burn in a day, but you don't want to end up malnourished or end up with other health problems from eating too much of the wrong things. Being healthy is more than just the number of the scale, there is a lot more to consider.

Monday, October 3, 2011

A New Better Breakfast: Corn Tortilla and Turkey Mini-Wrap


1 Corn Tortialla - 50 cals
2 Egg Whites - 34 Cals
1 oz Butterball Peppered Turkey Breast lunch meat - 60 cals
0.5 oz shredded Hot Pepper Jack Cheese - 45 Cals
1.5 oz Snow Peas in Pods - 18 cals
1 sec spray Pam Non-Stick Cooking Spray (original) - 7 cals (to heat and make corn tortilla pliable)
1 cup orange juice or apple cider (120 cals or 110 cals)

This has become my favorite breakfast meal. Only 325 calories or 335 calories with orange juice instead of cider. It is filling and delicious! My current calorie goal, because I am now down 14 pounds is only 1420 per day. This allows for 3 snacks of about 109 calories, and 3 meals of about 370 calories. Of course you can always adjust it if you're snacks have more or less calories of if you know you are going to be eating a calorie heavy meal at some point in the day.

You can also find this meal under the My Better Breakfasts tab! Enjoy!

Timing it Right!

I don't know about anyone else, but everyone I talk to & every thing I read gives you different advice. It's enough to drive you crazy. The first thing I've decided to do is to let go of the idea that I have to do everything exactly right. One ideal and piece of advice I just had to get over was the idea that I shouldn't workout late at night because the boost in energy from the workout will cause me to have trouble sleeping.

While there is some truth to this statement, the fact is, I don't always have the time or luxury of working out at a specific time everyday... Unless I do it late at night. The fact is, I have trouble sleeping any way especially now that the school year has begun. I'm forced to stay up late as is working full time as well as taking a grad class, while being a single mommy leave little time for much else during the day. I've survived the last few classes by waiting until my daughter goes to bed, then staying up and doing my classwork. Often getting myself to bed around midnight or later. Even then I am not able to fall asleep right away so I may as well do something good for my health while I'm not sleeping.

And I am SO NOT a morning person so getting up earlier than I already do to workout will probably not be a very successful lifestyle change. So, I definitely need to let go of some ideals and do what works best for me. Sometimes adopting a Better lifestyle means adapting it to fit your personal style. I've noticed in the past two months that as I become more and more successful at making little changes I'm more willing to try bigger changes. Sometimes, I think it's totally worth it and find a way to merge it into my current routine or adjust my routine to fit it, other times it just doesn't work yet for some reason or other. It might just be a matter of timing. I have found that when I come back and try it again when the timing is right I am more successful at it.  In the mean time keep making better choices.

Sunday, October 2, 2011

Combining A Better Reflection Blogs

As some of you may know. I have had 3 separate blogs running A Better Reflection, A Better Reflection: Nutrition and A Better Reflection: Workout Journal. I am in the process of combining the three blogs into one so that you can find all the ABR health and fitness information in one spot at Http://www.better-reflection.blogspot.com

I hope this change will make it easier and more convienient for you to find all the information you are looking for. In the mean the Nutrition blog and Workout Journal will still be linked to the main Better Reflection blog until the tranfer is complete.

Thank you :)

And always remember, Perfection cannot be reached without first making an improvement. Every day strive to be a little better and Perfection will be inevitable!

Small Changes = Long Term Success

When starting a diet many people think they have to make a drastic change to their eating habits. So, they cut out all sweets or all of a particular food group (carbs usually) or they trade every little thing they eat in for it's lowest calorie, lower fat, lower carb, counter parts. While this drastic change may produce big results it's a hard lifestyle to keep up. Can you really go the rest of your life without ever eating another sweet? Another carb? Or eating only the low fat or no fat version of a certain food? Don't get me wrong if you can stick to a diet like this then yes, you will lose weight and probably fast. But the downfall of this type of diet plan is that the moment you eat something that you have deemed as forbidden it gives you a sense of failure which often leads to the silly rational of "Well I ruined my diet for today so I may as well eat whatever I want the rest of the day." Both of these ideas are what kill most diets.

While there are people out there that would argue that your body needs that drastic shock to it's system to really get you on track, the fact is small changes are easier to stick to and are more likely to produce long term results. Let me give you some examples. The first thing most people do when they start a diet is to try to eat more salads. This is a great idea. Salads are packed with nutritious veggies and are pretty low calorie compared to what you might have eaten before. So let's say you have decided to eat a salad for lunch every day instead of whatever your normal lunch time routine is. That's great! But many people then take it a step further and decide they will only eat low fat or no fat dressing on their salad as well. If you like the taste of low fat or no fat dressings (and there are some very tasty ones out there) this is great, but if you really like the taste of regular ranch dressing then don't make that sacrifice yet. You've already made your first health choice. If it takes eating regular ranch dressing on your salad for you to enjoy it and stick with it, then go for it! The few calories in the 2 Tbsps of Ranch dressing that you put on your salad are far less calories and fat then what would have been in that burger in fries, so you are still making a healthier choice.

If you are changing your diet to lose weight and not just to be healthier and you hit a platue in you weight loss then, you can switch to the low fat or no fat ranch dress to give you a little more edge.

My point is proper diet and nutrition isn't an all or nothing concept. The most successful dieters are the ones that understand they can eat anything they want just in the proper portions because they aren't turning any one type of food into the temptation of the "Forbidden Fruit." Another thing to keep in mind is that your body wants to stay nourished. If denied a certain food group for a long period of time it will start to crave the food group and you may find yourself binging on it. And that isn't good either.

YOUR Better Snacks

Do you have a better snack idea that you think everyone should try? Post your recipe as a comment here!

YOUR Better Dinners

Do you have a better dinner you think everyone should try? Post your recipe as a comment here!

YOUR Better Lunches

Do you have a better lunch you think everyone should try? Post your recipe as a comment here!

YOUR Better Breakfasts

Do you have a Better breakfast you think everyone should try? Post your recipe as a comment here!