K.I.S.S.Keep It Super Simple

N U T R I T I O N F O R L I F E

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n u t r i t i o n f o r l i f e

If you “fail to plan, you plan to fail”, but meal planning can be a huge stumbling block on the road

to your health and fitness goals with too many options and recipes to choose from!

Breakfast i deas

300 calories

EATING CLEAN

o here’s a meal plan to get you headed quickly on the road to success! Variety in

your diet is important, but don’t feel like you have to kill yourself in the kitchen! Rotate these easy meals as it’s convenient for you – you may do several days of the same meal in a row, or change it up more often – whatever works for you!

Your Exercise program and the Team Beachbody Club membership have plenty more meal options (Diet and Nutrition page -with printable shopping lists!), but this should help

to get you started without feeling overwhelmed.

Of course, if even THIS seems like too much to fit in your busy lifestyle, consider switching out either breakfast or lunch with a Beachbody Meal Replacement shake. It’s a good idea to have some on hand for those extra busy days when even the best laid plans go awry – life happens, you know?! Hope this helps…Enjoy!

Monday

Oats ‘n BerriesTop 1 cup cooked steel-cut oats (or Irish oatmeal) with 1 cup sliced fresh or frozen mixed berries. (Oats should be measured after cooking and should be made with skim milk or soy milk.)

Tuesday

Fiberlicious1 cup high-fiber breakfast cereal, such as Fiber One® or Kashi GoLean®, topped with 1 cup soy milk and 2 Tbsp. chopped walnuts.

Wednesday

Mediterranean Egg White OmeletIn a non-stick skillet coated with cooking spray, make an

egg white omelet with 3 egg whites, 1 oz. low-fat crumbled feta cheese and 1 cup fresh spinach. Serve with 1⁄2 a whole-grain English muffin.

Thursday

PBJ&OTop 1 slice whole-grain toast with 1 Tbsp. all-natural peanut butter and 1 tsp. all-fruit jam. Serve with a navel orange.

Friday

The Bluebird’s NestPoach 2 eggs and serve on 1 slice whole wheat toast with 1 cup blueberries on the side.

This is the beginning

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d YES! Breakfast

Step 1: Pantry/Fridge Clean Out! et rid of everything with High Fructose Corn Syrup (HFCS).

Throw out desserts- I KNOW it’s painful, but do you want this or not? Decide, Commit, SUCCEED! You can’t give in to temptation if the temptation isn’t there!Switch out processed white foods with whole grain options. This means white rice, white bread, white flour cereals and crackers. Aspartame – especially not in the first 3-5 ingredientsGet rid of alcohol. Give it away, throw it away, have a party….just get rid of it. You DO want to see those abdominals, right? RIGHT?!

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Broccoli is great, but you could also use asparagus, or peppers. It’s easy to make the meal 350 calories, by going with 4oz of salmon and half the honey & mustard!

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Coat a 5 oz. salmon filet (wild salmon is preferable) with a combination of 1 Tbsp. Dijon mustard and 1 tsp. honey. Season lightly with salt and pepper and bake at 400 degrees for 15-20 minutes, or until desired degree of doneness (will vary depending on thickness of filet). Serve with 1⁄2 cup cooked barley (measured after cooking) and 2

cups of steamed broccoli tossed with 5 cherry tomatoes.

Dijon Salmon

Studying the economics of food, you’ll find that it’s not much different in price to buy all whole food. The long term savings over health care is priceless!

Here’s a dinner favorite-450 cal.

70 Whole Food Ingredients From Around The World.

he first thing people think when I tell them about Shakeology is that it’s just

another protein shake.  Although one serving does include 18 grams of protein, it contains 69 other superfoods and nutrients. Darin Olien, the creator of Shakeology, has searched the world for the purest vitamins, minerals and superfoods.  Editor of O, The Oprah Magazine, Susan Casey, recently traveled with Olien and wrote an article in the May 2011 issue.  She says in her editor’s letter  “If somebody told you there were dozens of superfoods you’d never heard of before – delicious, low calorie, and so nutrient rich, scientists think they fend off cancer – you probably wouldn’t believe it.  But it’s true: They have names like yacon, maca, lucuma, camu camu, and sacha inchi. I learned about these foods from Darin Olien, a nutrition expert who has created health products based on them, including the popular powdered supplement Shakeology. What I saw (and ate) there changed the way I think about food, and cleared the path to even greater health. And I hope my story about this adventure …will do the

same for you.”  I would say that’s more than just a protein shake!

Why do I need fiber?

Fiber improves digestion, promotes regularity, and can even lower cholesterol levels by inhibiting the absorption of

dietary cholesterol and other toxins into the bloodstream.* It also slows the absorption of glucose—thereby preventing sugar spikes—and makes you feel full faster and longer, so you eat less! Not getting enough fiber can lead to constipation, hemorrhoids, obesity, coronary heart disease, diabetes, gall stones, and possibly even colon cancer.

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Camu Camu is the highest vitamin C fruit known of!

Maca, a hearty root that grows only in the high Andes, comes in yellow, red, and black varieties, boosts fertility, is s a id to ba l ance hormones , and dispenses a day’s worth of kickin’ energy.

What do the Doctors say?

There are hundreds of docs speaking to Shakeology’s benefits. These docs are all unpaid for their involvement with the doctor program! To see what they have to say, go to www.shakeupyourfitness.org and click “Doctors”

Dr Marvin Slepian, Co-Inventor of the artificial heart.Cardiologist, Tucson, AZ

The reality is that the bulk of cardiovascular disease is really preventable. So if I had a product like Shakeology, which supplements the patient and stops them from taking unnecessary high-caloric foods, then that ultimately leads to weight loss for the patient, which is a good thing overall. You win on many levels.

maca root

Success w ith food

These are my favorite, MUST HAVE things in my kitchen and when I travel!

Shakeology

ChocolateTaste like dessert! There are hundreds of recipes to make it uniquely yours! Make it into a smoothie, ice cream, brownies, or like i do so often, just shake in 8oz of water and GO!

GreenberryI love Greenberry mixed with 8oz of Orange Juice, some ice and blend it! Best fruit smoothie EVER!

Recovery Drink

Tastes like and Orange Julius!When you go past 30 minutes of intense exercise or 60 minutes of endurance, your body will have depleted all it's glycogen stores. This is stored in your muscles and your liver and is the root of your energy. It takes your body 2-2.5 days to replenish on it's own. So, how are you supposed to have any good energy tomorrow if you worked out hard today? You won't and it doesn't matter if you switch body parts.  When you use a recovery drink, your glycemic index goes back up right away allowing the recovery process to happen much more efficiently in your body. It allows you to now absorb protein 400% more efficiently during that post workout hour. It also helps cut down lactic acid build up with is what causes soreness.

Protein Bars

Take advantage of the mixed box option here! These bars give you a chance to eat 5 times a day! Priceless! Chocolate Fudge, Chocolate Peanut Butter, Chocolate Mocha, Wild Berry wrapped in yogurt! YUMMY!!!

Must HavesMy top recommendations

“God gave Sachi Inchi to Peru, but it was meant for the world!”

Peruvian Farmer to Darin Olien Co-Creator of Shakeology

The Healthiest Meal Of The Day

Recovery Drink$49.95 Retail

$37.46 Coach Price Order on HD and get FREE shipping!

Shakeology30 Serving Bag or 24 Single Serving Box (You can get a mixed box with single servings)

$119.95 Retail (only $4 per serving!)

$89.96 Coach Price (Only $3 per serving)

Order on HD (auto ship) and get:

-FREE Shipping

-FREE Shakeology workouts

-FREE Shaker Cup

*All Shakeology orders have a 30 day bottom of the bag guarantee! So you have NO risk in trying this!

Protein Bars$23.95 Retail

$17.96 Coach Price

The Facts

Film Documentaries

“Food Inc.”In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults.

“Killer At Large”The U.S. Department of Agriculture declined numerous interview requests. (About this movie) The last voice mail received from them said, "We have no one here qualified to talk to you about agriculture."

YouTube

“Sugar: The Bitter Truth”

EducationU.S. Obesity TrendsTrends by State 1985–2009Obesity is defined as a body mass index (BMI) of 30 or greater. BMI is calculated from a person's weight and height and provides a reasonable indicator of body fatness and weight categories that may lead to health problems. Obesity is a major risk factor for cardiovascular disease, certain types of cancer, and type 2 diabetes.

During the past 20 years there has been a dramatic increase in obesity in the United States. In 2009, only Colorado and the District of Columbia had a prevalence of obesity less than 20%.

Thirty-three states had a prevalence equal to or greater than 25%; nine of these states (Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Missouri, Oklahoma, Tennessee, and West Virginia) had a prevalence of obesity equal to or greater than 30%.

The animated map below shows the United States obesity prevalence from 1985 through 2009.

“Everything you see, I owe to pasta!” Sophia Loren

Toss 1 cup cooked whole wheat rotini pasta with 1⁄2 cup shelled edamame, 1/3 cup corn kernels (frozen and thawed), 5 halved cherry tomatoes, 1⁄4 cup sliced button mushrooms and 1⁄2 Tbsp. olive oil. Season

pasta with salt and pepper to taste and serve with a side salad made of spinach leaves,

sliced cucumber and hearts of palm.

Pasta Primavera

In the mood for italian? Bellissimo

Notes from Dr. Bill Wheeler

-A 2% body water loss equates to a 20% muscle deficiency the following day. So for an average size guy, that equates to less than a liter of water. In other words, you’ll work 20% harder to do the same thing just due to water loss.

-Vitamin D, Omega 3’s, Shakeology, Recovery Drink are a must

-You should eat 6 times a day. That’s Breakfast, Lunch, & Dinner with a snack in between and a small protein drink an hour before bed.

-You must spread your protein across the day. A woman can only absorb app 25g at a serving and a man app 45/50g per serving. Anything more is being flushed out of your system.

-The nutrition facts on the side of all food are based on a 12 year old boy. Bizarre, i know!-Make sure you buy from the best places possible. Per the USFDA, companies only have to have 90% of label claim in the product. Some companies shoot for less and take the fine. Personally, i don’t want to buy cheap protein and hope 2 scoops is 50 grams when it’s really 30.

About Dr. Wheeler-William E. Wheeler, Ph.D., has over 30 years of experience in the nutritional industry with numerous senior author publications as well as three Presidential Awards for Excellence in Research. Additionally, Dr. Wheeler has developed over 6,200 nutritional products worldwide with annual sales in excess of $5 billion. He has BS and MS degrees in nutrition (with honors) from the University of Georgia and a Ph.D. degree in nutrition (with honors) from Purdue University.

Among the many notable accomplishments of Dr. Wheeler are: he was Staff Nutritionist to the President of the United States (1976 -1981), Staff Nutritionist to the 1996 US Olympic Decathlon Team and Staff Nutritionist to the 2002 US Olympic Snowboarding Team. Noted for his innovative understanding of nutrition, Dr. Wheeler is a much sought after speaker because of his ability to explain complex nutritional concepts in understandable terms. He was awarded a Distinguished Professorship in Nutrition from Capital University of Integrative Medicine, Washington, DC in 2001. Additionally, he is recognized worldwide for his broad knowledge of nutrition as well as adaptability at focusing on specific nutritional issues.

Dr. Wheeler advises professional athletes about dietary supplements. His clients include: Green Bay Packers, Denver Broncos, Denver Nuggets, Seattle Seahawks, Tampa Bay Buccaneers, Chicago Bears, Arizona Diamondbacks, Los Angeles Dodgers, Washington Wizards, Tampa Bay Lightning, Utah Jazz and US Air Force Academy Football Team. Moreover, he has developed nutritional programs for “the Athlete in Us All” by using principles designed exclusively for his professional athletes.

In addition to his scientific expertise, Dr. Wheeler is a licensed professional racecar driver with Sports Car Club of American, Porsche Club of America and NASCAR ratings. In 1997, Dr. Wheeler won the Corvette Road Racing US Championship.

Snack Optionsure, you get plenty of vitamins and minerals from Shakeology. But if you want to speed up your metabolism, stick to our

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.

1 Breakfast: Within an hour of waking up.

2 Snack: 2 to 3 hours after breakfast.

3 Lunch: 2 to 3 hours after snack.

4 Snack: 2 to 3 hours after lunch.

5 Dinner: Finish at least 3 hours before bed.

6 Protein an hour before bed

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.

Snacks:Shakeology mixed with 8oz of water is a great snack

1 cup plain nonfat yogurt topped with 1 Tbsp. flaxseeds

1⁄2 cup 1% fat cottage cheese topped with 1 Tbsp. slivered almonds

Whole wheat sesame flat bread (should have about 50 calories) topped with 1⁄2 Tbsp. all-natural peanut butter

1 cup blueberries and 1 brown rice cake

1⁄2 cup red and yellow pepper strips dipped into 4 Tbsp. hummus

1 cup mixed melon balls (cantaloupe, watermelon and honeydew) topped with 1/4 cup nonfat vanilla yogurt

3 oz. tuna, packed in water, served with 1 sliced plum tomato and drizzled with fresh lemon juice

Smoothie made in a blender with: 1 cup strawberries, 1⁄2 cup vanilla almond milk and ice cubes

1⁄2 cup steel-cut oats (measured after cooking) topped with 1⁄2 cup red raspberries

1 brown rice cake topped with 1⁄2 Tbsp. almond butter

1⁄2 a sliced apple with 5 walnut halves 1⁄2 cup boiled edamame

1 navel orange with 1⁄2 cup nonfat plain yogurt

1⁄2 cup whole-grain breakfast cereal topped with 1⁄2 cup low-fat vanilla yogurt

1⁄2 a toasted whole wheat English muffin topped with 1 slice tomato and 1⁄2 a slice reduced fat Swiss cheese

Protein powder shake-1 scoop for women, 2 scoops for men. 4 oz water per scoop

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Step 2: Menu Ideasreakfast options

Shakeology of course!Chocolate1 tspn healthy peanut butter1/2 banana8oz almond milkice to taste and blend!Greenberry8oz orange juiceice to taste and blend!

Power Oatmeal1/2 cup uncooked Oatmeal (follow package directions) 1 Scoop Vanilla Protein Powder 1T. Raisins or 1⁄2 C blueberries 1/8 C. Skim Milk1 tsp Agave Syrup (optional) 1⁄2 cup orange juice

Scrambled Egg-Whites6 egg whites, scrambled 3 oz. Diced nonfat, low sodium turkey breast 1⁄4 c. Non fat mozzarella cheese 1 piece whole grain toast (Milton’s or Ezekiel) 1⁄4 c berries

Progurt Parfait1 single serving container of nonfat yogurt (Activia light) 1⁄2-1 scoop protein powder 1⁄2 c whole grain cereal (Kashi Go Lean Crunch) 3⁄4 C Mixed Berries

Breakfast Smoothie1 C. Skim Milk 1 scoop protein powder 1 banana 1⁄2 C

Berries 1 tsp. ground flaxseeds 1 handful ice

Waffles2 Reduced fat, whole wheat waffles 1⁄2 C strawberries 1 tbl Agave syrup or sugar free maple syrup (No HFCS!!) OR use 1⁄4 c yogurt as topping

Cereal w/Fruit1 C High Fiber/high protein Cereal (Kashi Go Lean has 13g protein, 10g fiber and only 6 sugars!) 1⁄2 C BerriesSkim milk

Lunch

Diced Turkey/Ham Salad3-6 oz. Diced Turkey Breast 1⁄2 -1 oz Diced Ham 3 handfuls mixed greens 1⁄4 C non-fat Mozzarella Cheese 2 Tbl nonfat Ranch Dressing Lots o’ baby tomatoes1⁄4 of a ripe Avocado, diced 1 Piece Whole Grain bread/toast/croutons

Cereal w/Fruit1 C High Fiber/high protein Cereal (Kashi Go Lean has 13g protein, 10g fiber and only 6 sugars!) 1⁄2 C BerriesSkim milk

Rotating Lunch OptionsTurkey Avocado Sandwich2 Pieces Whole Grain Bread (NO HFCS!) 1⁄4- 1⁄2 Avocado (sliced or mashed and used as spread) 4-6 oz. sliced Turkey Breast Lettuce Tomato 1 slice reduced fat Swiss cheese

Stewed Tomato Chicken Wrap3 oz Chicken Strips (Slice, brown on stove, add 1 can diced stewed tomatoes simmer 10 min) OR precooked Dyson Chicken Strips (in a pinch) Romaine Lettuce Tomato1⁄4 C Low Sodium Black Beans, drained 1⁄4 C Shredded non-fat/reduced fat cheese 1 Tbl. Nonfat Sour Cream Salsa 1⁄4 Avocado 1 Whole Grain Tortilla (I don’t recommend the low carb ones...ick!)

Tuna Salad/Sandwich/Wrap1 pouch tuna 1 Tbl. Non-Fat Mayo (Trader Joe’s has a good one) Mustard (to taste) 1 stalk diced celery 1/8 C Shredded Non-fat Cheese Diced Tomato Mixed Greens or fresh spinach (as much as you can handle!) 2 Pieces Whole Grain Bread (optional) OR 1 Whole Grain Wrap (optional again) Serve with fresh baby carrots

BStep 2: Menu Ideas

Kelley rarely has carbs at dinner, but I need them. I recommend cutting

them out unless your workout will be after dinner.

Steak and Arugula Salad4-6 oz Lean Steak, sliced (brown with 1 Tbl Olive Oil and cracked pepper) 3 C. Arugula Salad (or other mixed greens) 1⁄2 C. Grape Tomatoes 2 Tbl. Balsamic Dressing

Grilled Chicken Breast and Steamed Veggies1 large Chicken Breast, grilled or baked, season as desired (lemon-pepper, Cajun, etc.) Hint: go easy if you use bbq sauce, it’s loaded with sugar Steamed Veggies of your choice (Micro precut veggies in bag), Eat all you want 1⁄4 C. Brown Rice

Salmon1 Salmon Filet (Wild Caught preferably) 1 Tbl. Teriyaki Sauce 1 Orange, sliced 1⁄4 C. Brown or Wild RiceAsparagus, Artichoke, or other Green veggie. (substitute w/salad if need be. Again, make it work for you!) Directions: Brush Salmon with teriyaki sauce and top with sliced orange. Bake at 375 for 15 minutes or until Salmon flakes easily.

Shrimp Stir-fry1 package frozen stir fry veggies 1 package frozen cooked shrimp, tail off 1⁄4 C. low sodium soy sauce 2 Tbl. Olive oil or Wok oil Garlic, minced (buy the prepared stuff in a jar!) Pepper (to taste) Heat oil and seasonings in wok or pan. Add shrimp, stir, then add veggies. Cook through. Serve on 1/4 c Brown Rice

Burger NightMorning Garden Veggie Patties OR Griller Originals – follow package instructions (I use the stove top method) -or Grass feed beef. 1 Thomas’ Whole Wheat English Muffin LettuceTomato Sauteed Mushroom/garlic (optional) 2 tsp. nonfat mayo (optional) Mustard (to taste) Ketchup (minimal, loaded with sugar) Mixed Green Salad OR steamed Edamame Carrot sticks (dip in small amount of lowfat/nonfat ranch if you must!)

Flank Steak and Sautéed Spinach450 CaloriesMarinate a 5 oz. piece of flank steak in 2 Tbsp. balsamic vinegar, 1 Tbsp. olive oil and 1 clove crushed garlic for 30-60 minutes. Grill or broil steak for 5 minutes on each side, or until desired degree of doneness. Serve with 1 cup of sautéed

spinach (sauté in 1 tsp. olive oil and 1 clove of minced garlic) and 3⁄4 cup whole wheat couscous (measured after cooking).

Lemon Chicken350 CaloriesCoat an ovenproof non-stick skillet with cooking spray and heat over medium heat. Add 4 oz. chicken breast tenderloins and cook on each side for about 4-5 minutes, or until cooked through. Remove chicken from the pan and add 2 Tbsp. lemon juice, 3 Tbsp. chicken broth and 1⁄2 tsp. dried rosemary. Bring sauce to a simmer and cook until it reduces by half. Pour the lemon sauce over the chicken and serve with 1/3 cup cooked barley (measure after cooking) and 1 cup oven-roasted Brussels sprouts.

Roasted Chicken With Sweet Potato Fries450 CaloriesRemove the skin from a 5 oz. roasted chicken breast and serve with oven-roasted sweet potato fries (remove skin from a medium sweet potato and cut into 1⁄2-inch strips. Place on a baking sheet coated with cooking spray and cook at 400 degrees for 20 minutes, season with salt and pepper). Make a side salad with baby spinach leaves, sliced mushrooms and sliced red onion; dress with red wine vinaigrette.

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Step 2: Menu Ideas-Dinner

Step 3: Go Shoppinghopping List

Beachbody ItemsShakeology HD Protein Powder HDProtein Bars HDResults and Recovery Drink HDP90X Peak Health OR Activit Multi-vitamin HD Slimming Formula (optional)

DairyOrganic Skim milkOrange juicePrecious Reduced Fat Mozzarella CheeseReduced fat Swiss cheese slices1 ½ % Low fat Cottage CheeseGreek yogurtNon fat /Reduced fat shredded cheese – mozzarella, cheddar Egg Whites – All WhitesFree Range eggsNonfat sour cream

Fruits/VegetableApplesNectarine (organic if possible)Peaches (organic)BananaGrapesBlueberriesRaspberriesStrawberriesOrangesBaby CarrotsMicrowaveable broccoli/carrots, etc.Lettuce – Mixed, romaine, spinach, Arugula

Grape tomatoes (the tiny ones)Roma tomatoAvocadoCelerySalsaMushrooms AsparagusArtichoke Sweet Potato

Meat/Fish/Poultry/DeliLow sodium/low fat turkey breast (cut ½ in thick)Low sodium/low fat turkey breast (thin sliced)Nonfat reduced sodium Ham (cut ½ in thick)Lean sirloin steakSalmon filletsTuna (pouches)Boneless skinless chicken breasts

Prepared/Packaged FoodsKashi Go Lean Crunch CerealTriscuitsMilton’s whole wheat breadThomas’ English MuffinsNonfat Ranch dressingBalsamic Vinagrette (I like Newman’s Own, reduced fat)Whole Grain TortillasMustardKetchupNon-fat mayoBrown RiceSoy sauceOlive oilGarlic, minced, in waterPepperSea salt (better than table salt)Teriyaki sauce (no HFCS!)Diced peaches, no sugar added

Nuts (almonds, cashews, walnuts, pistachios)Canned Black beans, low sodiumCanned stewed tomatoes, Mexican styleApple butter, unsweetened, no sugar added

FrozenMorningstar Veggie PattiesMorningstar Original GrillersStir fry veggiesShrimp, cooked, tail offEdamame, shelledNutri-grain, whole wheat, reduced fat waffles

Trader Joe’s/Health Food StoreAgave SyrupClif bars- the original ones, chocolate chip is yummo!Flaxseed, whole or groundHemp Plus Cereal (no, there aren’t any “side effects”…!)

Cereal w/Fruit1 C High Fiber/high protein Cereal (Kashi Go Lean has 13g protein, 10g fiber and only 6 sugars!)½ C BerriesSkim milk

*HD= Home Direct

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“As Tony Horton says, abs are made in the kitchen!”

Mike RyanLeader of Team Victory

-Eat within an hour of waking up-Eat Clean 6 times a day-Drink lots of water

-Keep your protein up (for consistent workouts, i’d shoot for a gram of protein per pound of body weight)-Always have a tub of protein powder as it’s hard to get your protein intake from food without lots of cholesterol

-Complex carbs are longer term fuel/energy-Your muscles feed on protein and water-Plan ahead

-If you’re at a restaurant, just order what you want. If you want chicken and veggies, just ask for it. Who cares about the menu!-If you have a Trader Joe’s or a Whole Foods, you’re ahead of the curve

-You get an hour or so to workout 5-6 times per week, but you get 14+ hours a day to work on your nutrition

-The perfect hour after an intense workout is a recovery drink immediately (yes, before checking your phone), then wait about 20 minutes and have a Shakeology. For guys, add a scoop of protein powder to it.-I usually eat about 90 minutes before a workout. On early morning workouts, have a banana and/or a piece of toast with some peanut butter. You can always sip recovery drink during a workout if you’re low on calories.

here are the “cliff notes”

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"There is no more noble occupation in the world than to assist another human being — to help someone succeed."

There are a lot of different reasons for becoming a Team BeachBody coach. For some people, the primary focus is helping others. You may be more financially motivated, while still others are most interested in keeping their own health and fitness on track. So what I'd most like to hear about right now is you, what's important to you? What would you most like to achieve?

My email is mike@1fitnation.com If you’d like to sign up, just go to www.beachbodycoach.com/01mikeryan and click the coach box. Make sure you get Shakeology in the sign up process! Thank You, Mike

“What this has done for my family and friends is just amazing! My mom had a hard time getting out of bed for 17 years with Lupus. She just finished P90X last week and is starting Insanity!”

Judd WelteTeam Victory

Team Victory is part of Team BeachBody. It represents my team of people helping people! We are all independent coaches.

Ready to join our team? Great!!!