Thursday, March 14, 2013

Why you should not drink DIET...

I want to talk to you about Diet Pop... More specifically Aspartame.. This is a subject that is very close to my heart for a lot of reasons.. And I am about to explain why...

Okay so how many of us have had these products thinking that we are going to lose weight? And that these are better for us then drinking regular pop??? NOT SO... I'm not going to say regular pop is good for you.. Its not.. But its less worse for you then these are!

Lets first look at the ingredients that are common in all of the above products. 

- Aspartame - Defined as - an artificial sweetener made from aspartic avid; used as a calorie-free sweetener

Sounds pretty harmless just from that doesn't it? Until you start looking deeper.. 

Aspartame was found by accident in 1965.. James Schlatter, a chemist, was testing a anti-ulcer drug. 

Aspartame accounts for over 75% of the reported to the FDA adverse reactions to food additives. Symptoms that have been reported have include: Headaches, Migraines, Dizziness, Seizures, Nausea, numbness, muscle spasms, weight gain (WAIT WHAT?????), rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and last but not least join pain. 

Starting to seem a bit scary right? Wait theres more.. 

Researchers and Physicians that are studying the adverse effects of aspartame have found that these chronic illnesses can be triggered and worsened by aspartame. Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson's disease, alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, diabetes, and cancer. 

But wait there is even more.. 

Aspartame is 40% Aspartic Acid. Dr Blaylock, a professor of neurosurgery at the Medical University of Mississippi published a book thoroughly detailing the damage that is caused by ingesting aspartic acid from aspartame.  He used almost 500 scientific references to show how excess free excitatory amino acids such as aspartic acid and glutamic acid (99% Monosodium Glutamate (MSG) is glutamic acid) that we are eating in our daily diets are causing neurological disorders and many other acute symptoms. 

Aspartate and glutamate act as neurotransmitters, excessive amount of these free radicals kill cells. Basically they excite or stimulate the neural cells to death. Excess of glutamate and aspartate slowly destroy neurons can contribute to chronic illnesses such as; Multiple sclerosis (MS), ALS, Memory Loss, Hormonal Problems, Hearing Loss, Epilepsy, Alzheimer's Disease, Parkinson's Disease, Hypoglycemia, AIDS, Dementia, Brain Lesions, and Neuroendocrine Disorders. 

So why WHY I ask is this stuff being consumed by millions of people around the world? Why does the FDA allow companies to use these products? I can't tell you why the FDA hasn't done anything.. But we are pulled in by companies making it look like its healthy.. By making it sound like its better for you because it is "diet" and of course because it doesn't have sugar its totally good for you! 

Please don't just take everything at first impression.. Read.. Educate yourself.. LEARN.. Because it might just save your life and someone else's.. 

Like I said this is a subject that is very close to my heart.. My Grandfather.. Who has had artificial sweeteners and drank diet coke as long as I can remember was diagnosed with Alzheimer's a few years ago and has been having problems for over 5 years.. The decease is killing him.. I'm not telling you this because I want sympathy.. I don't.. I want you to understand the importance.. Say no.. 


Sunday, March 10, 2013

LesMills Combat!!! Who's With ME!?

Be one of the first to experience LES MILLS COMBAT! It's the ultimate mixed martial arts workout…designed to give you the ultimate body transformation in just 60 days. The program's calorie-blasting sequences are built by combining the most dynamic movements from 6 unique martial arts disciplines. So you get lean and chiseled fast!

This training is the real deal—with real results. You'll punch, kick, and strike your way to an outrageously strong and sexy body in just 60 days.

Ask me about how you can get LES MILLS COMBAT at 25% OFF. It's time for you to get with the fight…and get shredded!

So here it is!! I am forming a challenge group that will be in a private Facebook group. We are going to get out COMBAT on!! Only those of us in the group will be able to see the posts and pics or whatever we have in there! I will provide you with support, direction, motivation and inspiration.  You will be responsible for checking in at least once daily and taking charge of your workouts and eating plan.  This will sometimes get emotional, but we can't truly experience change without sometimes being uncomfortable, and let's face it, are you comfortable with your body right now?  If you are, you are doing great, and I'm soooooooo happy for you!!  If not, then it's time to make some changes! Thats why I am here.. I have had to make those changes for myself and now I want to help you do the same!   

Why you should join -

Its so much easier to workout and stay accountable when you have people to do it with!
You will meet some amazing folks!
We all help motivate each other and keep each other accountable. 
We will have little mini challenges to keep things interesting!

ARE YOU READY TO GET TO KICKING SOME BUTT!!! We have 60 days to do it!!

Here are the rules/commitments:
1.  You must have an account on and I must be your coach.  If you haven't made an account, you may do so by going to and clicking "join."  A basic free membership will do.  If you have an account, you can set me as your coach by emailing and ask them to set your coach as TkControlwAsh, coach ID 145010.  

2. This is a LES MILLS COMBAT Challenge group so you need to have that workout.. And I HIGHLY recommend you also replace 1 meal a day with Shakeology.. I have had great success with this and I know you will too!

3.  ACCOUNTABILITY IS MANDATORY!  This challenge is centered in a Facebook group that I created which is secret, so noone will see posts but you and your fellow challengers.  Post about what you ate, how your workout went, any struggles or questions you have with diet or exercise.  Just make sure you check in EVERY SINGLE DAY! This is how we stay on track and the support we can give each other is one of the best motivational tools you can get.

Please register no later than Monday, March 25 th so we can be ready by the April 1st!!! 

NOTES:  If you need to get LES MILLS COMBAT, please go to my website to purchase the workout of your choice. Visit

If you need BOTH a LES MILL COMBAT workout AND Shakeology, please visit 

Tuesday, March 5, 2013

Amazing Amazing! Saving Money, Making Money, Getting Fit!

Hey there!!! 

I want to share a few AWESOME things with you! First of all if you sign up to become a coach with a challenge pack (below) you will get a $50 gift card from me! Challenge packs come with a workout program of your choice plus shakeology plus it waives the 39.95 for signing up to become a coach! (Then Click on Shop) 

This is an AMAZING offer on these two challenge packs! $80 dollars off plus you get a $50 gift card from me!!

Shakeology® has changed my life by giving me more energy, reducing my cravings, helping me manage my weight, plus countless other benefits. 
On April 1, the price for Chocolate and Greenberry Shakeology will increase $10. However, if you sign up for Home Direct (our autoship program) you'll be able to take advantage of Shakeology's current price for life!
Save $22 every month. 
Plus, as a Home Direct customer, you save $12 every month on shipping, which amounts to a $22 savings every month. That's an annual savings of $264, which is like getting two free bags of Shakeology every year! PLUS!!! If you order in the month of March I will give you a
$20 Gift Card!!

PLUS!!!!! With all of these options you will get FREE Health and Fitness Coaching from me!

These are super exciting specials! Please comment or email me or find me on FB

Thursday, February 28, 2013

Key to your fitness success.. Support!

Hey Folks! Today I want to talk about how important it is to have support when you are working out.

There are a lot of reasons why this is important. Working out should be a lifestyle change not just a temporary fix to your weight loss problems. So lets think about this.. How can you make a lifestyle change without your family being in it with you!? Your boyfriend/girlfriend or husband/wife has to be a part of that lifestyle change with you.. And you should involve your children in the changes too! Encourage them to workout with you! And of course you shouldn't be cooking two meals (one for you and one for them).. Thats just silly!

Of course you cannot force your significant other to join you in your journey. If they aren't in that place yet in their lives then you just have to do what you have to do for yourself and your children. They will get to that place when they see how much better you feel and how much happier/healthier you are! Just remember to be patient. :)

No matter what you will need a support group.. Someone you can be completely open with about your journey.. Someone you can go to when you don't feel like working out that can help lift you up..

This is KEY to your success! If you feel alone and don't have anyone to turn to you are likely to give up and we definitely do not want that to happen!

This is something that I fell INLOVE with when I started Beachbody. I hadn't done any kind of working out since high school. And this was a BIG step for me.. So when I signed up I was given a coach.. Whom I never heard from lol! But then this amazing coach found me.. And has been such a huge part of my success.. She has always been there for me! And I have always had the support from my man.. He is always there to listen to me complain and has always been by my side. We have made the Nutritional changes in our lives as a whole family. And are now going to be losing weight together too. <3

Never underestimate how important it is to have SOME KIND of support for your journey.. There are many keys to your success and this is one of them!

Monday, February 25, 2013

Tired of plain old Chicken? Try these Recipes!

Balsamic Marinated Chicken Breasts
  • PREP 15 mins
  • COOK 40 mins
  • READY IN 1 hr 25 mins
Ingredients Original recipe makes 4 chicken breasts

3/4 cup balsamic vinegar2 cup water
1/2 cup water
1 teaspoon dried minced onion
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon dried minced garlic

1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon paprika
1/4 teaspoon crushed dried rosemary
1/4 teaspoon dried parsley flakes
1/4 teaspoon chili powder
1/8 teaspoon dried oregano
4 (6 ounce) skinless, boneless chicken breast halves
  1. Whisk together the balsamic vinegar, water, onion, red pepper flakes, garlic, salt, pepper, paprika, rosemary, parsley, chili powder, and oregano in a bowl, and pour into a resealable plastic bag. Add the chicken breasts, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator 30 minutes to overnight.
  2. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil, or lightly grease a broiler pan. Remove the chicken breasts from the marinade, and shake off excess. Discard the remaining marinade, and place the chicken breasts onto the baking sheet.
  3. Bake in the preheated oven until the chicken breasts are golden brown, and no longer pink in the center, about 40 minutes. 

Spicy Chicken Breasts 

  • READY IN 1 hr 25 mins
Recipe makes 4 servings


2 1/2 tablespoons paprika
2 tablespoons garlic powder
1 tablespoon salt
1 tablespoon onion powder
1 tablespoon dried thyme
1 tablespoon ground cayenne pepper
1 tablespoon ground black pepper
4 skinless, boneless chicken breast halves


  1. In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables).
  2. Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.
  3. Lightly oil the grill grate. Place chicken on the grill, and cook for 6 to 8 minutes on each side, until juices run clear.

Friday, February 22, 2013

Salmon Recipe! Yum!!!


Salmon is super yummy and super good for you! It is rich in Omega-3's. Which helps your body in many ways! Including helping to protect your heart again disease, fight against Alzheimer's, and stroke! (Just to name a few) And let me tell you, I have experience with all of those things in members of my family.. If there is anything I can do to fight against them I will! Omega-3's are also said to to help with fetal development and brain function for all ages! AND can help reduce blood pressure! How great is that?! :) 

Besides the fact that it helps you in so many ways! It is easy to prepare and tastes delicious! I will be eating it a lot more often from now on! How about you? Here is a recipe for you to try! 

Oven-Poached Salmon with Cucumber Sauce

(Makes 2 servings)


Poached Salmon:
  • 2 (4-oz. each) raw wild salmon fillets
  • 3 fresh dill sprigs, chopped
  • 2 Tbsp. fresh lemon juice
  • Sea salt and ground black pepper (to taste; optional)
  • Water
Cucumber Sauce:
  • 1/4 medium cucumber, finely chopped
  • 4 fresh dill sprigs, chopped (reserve a small amount for garnish)
  • 1/4 cup nonfat plain Greek yogurt
  • 1/2 tsp. finely chopped lemon peel
  • Sea salt and ground black pepper (to taste; optional)


  1. Preheat oven to 375° F.
  2. Place salmon, skin-side down, in baking dish. Top with dill and drizzle with lemon juice.
  3. Season with salt and pepper if desired.
  4. Add water to cover salmon. Cover baking dish with aluminum foil.
  5. Bake for 18 to 22 minutes, or until salmon flakes easily when tested with a fork.
  6. While salmon is baking, make cucumber sauce by combining cucumber, dill, yogurt, lemon peel, salt (if desired), and pepper (if desired) in a medium bowl; mix well. Set aside.
  7. Gently remove poached salmon from baking dish with a slotted spoon or spatula and place on a serving plate.
  8. Top salmon with cucumber sauce. Garnish with dill.

Nutritional Information (per serving) including cucumber sauce:
CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
1847 g1 g64 mg353 mg3 g0 g2 g26 g

(Source: Livestrong & BeachBody)