Time Management Technique: Overcome Procrastination

Hey guys!

So, I'm super excited to share with you a "technique" that I've learned recently for cutting down my procrastination.  Now, this method isn't new.  In fact, it's been around for quite some time, HOWEVER, no one seems to talk about it much anymore.  It's not taught to you in school and it's not mentioned in college, unless you luck up and get a professor that thinks you should know it.

I'm using this technique for college and I'm applying it to my Beachbody Coaching business so that I can ensure that I can reach my dreams of opening a medical clinic for eating disorder suffers and being a Top 10 Beachbody Coach!  It's going to happen, just you guys wait!  I'm so excited!

Well, enough about me!  Let's get on to what can HELP YOU!  The gist of this technique is narrowing down your focus and turning major goals into smaller, manageable, daily activities to achieve a goal.

Oh!  And if you do find this information helpful, please share it with people that you think might get something from it.  ^_^

"You're ability to choose between the important and the unimportant is the key to your success in life and work!"  Brian Tracy

The "Technique": Prioritization

• Make a list of key goals, activities, projects, and responsibilities in your life.
• Use Pareto's principle (80% of success comes from 20% of activity) to decide which:
• Goals will give you the maximum amount of fulfillment (emotional, physical, financial, etc).
• Activities/projects will help you the most to achieve those goals
• Responsibilities will help or hinder you towards achieve those goals.
• Dump what you can that isn't going to help you achieve your goals.  Make the sacrifice today for the possibilities of tomorrow.
• Analyze the rest and decide which would have the greatest LONG TERM impact towards helping you achieve your goals.
• Top priority needs to be given to what will have the greatest positive impact if it's done and the most negative impact if it's not done!  Doing those first will give you the greatest chances of preventing time wasting by working on several smaller, less important tasks. 
• Analyze your list of goals again (I know, I know!  Just trust me) to find your one TRUE goal.
• Look for any goals that are really stepping stones for another goal on your list.  When you find that goal that is achievable by reaching all of those other goals, then you have your TRUE priority!   Don't toss out those other goals that don't tie into your big goal!  Oh no!  You'll need those puppies for when you achieve your big goal.  You'll choose one of those to figure out what you're going to focus on next!
• Write out your TRUE goal and under it all the goals that will make that come true and under those, the daily/weekly/monthly Pareto's principle activities that are tied to your true goal. 
• Make sure this is written somewhere that you will see it DAILY!  You may want to print out multiple copies and just have them around the house, your office, the car, everywhere so that your subconscious mind is forced to think about your goals on a daily basis.
• Do the activities DAILY that'll get you to your true goal(s)!  Remember, they're the activities that follow Pareto's Principle!
• Complete your projects based on the Priority Matrix!  This will ensure you're doing that projects that HAVE to get done first and not wasting time doing things that aren't due for some time. You use this matrix by asking yourself (1) how important a task/project is and (2) when is it due.  If it's very important but not due soon, it goes in do next.  If it's low in importance but due soon, it does in the "do later" (which is really "do after next").  If it's not important and not due soon (aka busy work) just don't do it.  LOL! 

Using me as an example:

List of Goals

• Open a medical clinic for people with eating disorders
• Be financially secure
• Have $100k in savings
• Be a top 10 Beachbody Coach
• Become a registered dietitian/nutritionist (RDN)
• Graduate college
• Own my own house
• Take my mother on a cruise (she's always taken me on them...)
• Help 300 people a year reach their health goals

Analyzing the List

• Opening my medical clinic requires me to be a RDN, which I need to graduate college for.
• Being a Top 10 Beachbody Coach would mean that I'd be: helping people reach their health goals; making six-seven figures a year, so that covers being financially secure; having $100k in savings; owning my own house; and taking my mother on cruises.

Daily Activities

• Study to ensure that I graduate
• Expand my network by 3-5 people DAILY 
• Talk about Beachbody and my dreams DAILY 

Projects

• Create content of value that will help people
• Blog posts, images, online support/challenge groups, etc
• Assignments and exams

And there you have it!  Until I broke this down in this way, I felt like my goals weren't tangible and that the workload would be daunting!  When we're not shown concretely the work that needs to be done, the abstract idea of the workload we form in our minds often has 100 times MORE work in it than it needs to!  It's not wonder people procrastinate and don't achieve their goals quickly!  Well, look at what I need to do daily!

Now, there's other things that I have to do (work, see my boyfriend, be there for friends) but there are sacrifices that I've had to make to ensure I have the time to do the daily activities that I must do in order to successful.  You are going to have to make sacrifices as well!  That can mean no more TV (or allow yourself only ONE show), no more fast food, no more late nights at the bar.

Using me as an example (again):

I've pretty much given up: gaming (I used to be a Gaming Specialist that supervised the gaming department at Best Buy...it's a big deal for me. >_> ), anime, television (I don't even have cable), YouTube, K. Dramas, reading fiction, drawing, writing fiction and poems, hanging out with friends (it's a once in a while thing now), and many opportunities to get back into tabletop games.

Yes...I'm a nerd. LOL!  I gave up almost EVERYTHING that made me a nerd.  I'm sacrificing now so that in the future, I can subscribe to Loot Crate and not care.  In the future, I can host table top gaming parties at my house in a room dedicated to that purpose.

But, most importantly, in the future, I can wake up and know that I am going to work to fulfill my life's purpose.  And that, that right there is worth all of the sacrifice in the world.

Thank you so much for reading!  I hope that you found this to be helpful!  I know I'm using it on a regular basis now and it's helped me find clarity again.  If you've found this to be helpful, leave a comment!  If you have something you'd like to add or share, leave a comment too!  ^_^

References:
"Eat That Frog" by Brian Tracy
"30 Day Push" by Chalene Johnson
Skillsyouneed.com

Six Ways To Build Self-esteem and Confidence

Hi guys!

Thank you so much for coming by!  ^_^  I really appreciated it!  Today I want to talk to you about something near and dear to my heart: self-esteem and confidence.  These are two things that I lack for quite a long time, for as long as I can remember really, and they're recent discoveries in my life.  So, I wanted to share what worked for me and some other things that may help you as well.

1. Accomplish Something Tangible No Matter How Small (or Big!)

This, I believe, had the largest impact on me increasing my self-esteem and my confidence because I proved to myself that I could be successful.  I didn't start out doing anything huge, mind you.  When I first started I felt like I couldn't do anything right, to be honest.  The first tangible thing I did was start making my bed.

Yes, I started making my bed.  On a daily basis I knew there was at lease ONE area of my life that was organized.  There was one area that I successful made into a beautiful space.  :D  From there I started making creations in video games and sharing them with others online.  These included small things, like player homes, to large things, like stories around characters I created in the Sims.  Every chapter I completed was something that I could look back on as an achievement.

From there, my achievements gradually, over time, grew larger and larger.  It was a slow going process.  One with set backs because of my low self-esteem and depression.  But whenever I would take some steps back I would remind myself that I accomplished at least one thing, I made my bed.

Other small things you could accomplish daily are: going grocery shopping, making dinner, meal prepping for the week, completing a 10 minute workout, or cleaning one room in your house.  These small things may not seem like much, but when you feel like you can't do ANYTHING right, trust me, doing at least one of these will show your brain (consciously or subconsciously) your line of thinking was wrong.

2. Repeat "I love myself" Almost Obsessively

I started doing this when I read it in the book "Love Yourself Like Your Life Depended On It".  I was highly surprised when this silly notion actually WORKED!  I gave into the idea of repeating this mantra because if I can harbor the spiritual beliefs that I have, then I should also be able to have faith in this process...no matter how silly it sounds.

So, everyday, I repeated out lout and in my head "I love myself".  While I was showering, brushing my teeth, driving my car, walking, eating, before bed, upon waking.  ANY moment that I wasn't doing something, I was telling myself "I love myself".

At first it was without conviction.  At first, I just felt like an idiot.  But after a few days, just DAYS, I was feeling pretty freaking good about myself.  Haha!  ^_^  I noticed that I was more motivated.  I was kinder and happier.  I was smiling more.  I wasn't slouching as much.  And I had finally started following my meal plan again.  LOL!

3. Talk To Yourself

Say whaaaat?!  Yup!  This is something that I still do if my brain starts falling into the negative self-talk trap.  I correct my negative thoughts by saying something like, "No, Marquita, that's not right.  You ARE successful and you ARE going to graduate!" or "Remember, I'm actively CHOOSING to be positive right now.  I'm choosing to respond to [situation] positively."

It took me awhile to learn when I was having negative self-talk because it was so ingrained in me.  So, figuring that out is a must.  Once you know your triggers (for me, not living up to unrealistic expectations) you can try visualizing a giant stop sign to stop the downard spiral of thoughts and then start correcting your negative thoughts with positive ones.

4. Remove the Word "Should" From Your Vocabulary

Trust me, your life will be a lot happier without that word.  Should has a way of automatically setting you up for failure because if you don't do exactly what you should do (even if it's damn close) you've failed.  Instead of saying "should" I say things like:
- would like to
- need to
- am trying to

It took me years to remove that word, it was something a psychologist suggested for me back in middle school (I'm 29 right now, btw).  Now, after years of practice, that word actually doesn't come to mind.

5.  Create a Success Record

Record down all of the accomplishments you've had and pull them out DAILY to read.  For example, when I was working retail I had an email folder dedicated to customer praises, stories of helping customers find great last minute gifts, praises I got from managers, or any awards I got.

Now, as a Beachbody Coach, I keep track of messages from people that have said I've inspired them or changed their lives, my weight loss and fitness successes, and days that I've successfully done everything I'm supposed to do for my business (blog & social media posts, meeting new people, follow ups, the three vital behaviors, etc)

6. Read Books Around Improving Mental Health or Confidence

I've found that consuming LARGE quantities of positive and motivating material leaves my brain with very little time to lament on my failures, real or otherwise.  Haha!  There's just not enough room with all of the positive input for my brain to come up with nearly as much negativity as it used to be able to!

I'm currently reading "The Slight Edge".  Next I will be reading "You Are A Bad Ass" and then "The Compound Effect" and then "Seven Habits of Highly Effective People" and then... You get the point!

And when I'm not reading, I'm LISTENING to podcasts or audiobooks about self-improvement.  Much like how I repeated to myself constantly "I love myself", I'm upping my self-esteem and confidence by practically drowning myself in positivity.  I know it sounds weird, but try it for three days and tell me what you think!



Thank you again for reading!  Please feel free to check out the other entries that I have in the blog.  AND, if there's any topics you'd like to learn more about that I haven't covered yet, especially in the areas of nutrition, fitness, and mental health, please feel free to comment below or fill out the form at the top of the page.  :D

I hope you have a blessed day! <3
Future Reading:

Building Confidence and Self-esteem (Psychologytoday.com)
Self-esteem: Take Steps To Feel Better About Yourself (MayoClinic.com

P90X Online Support Group Starting September 21st

Let's get the elephant in the room out of the way from the get go.  Cost.

If you don't have P90X already then you have TWO options for this group:

$140 = stream P90X for 90 DAYS and get one month of Shakeology
$205 = stream P90X for 30 DAYS, get the DVDs, and one month of Shakeology ($70 savings)

There!  The boring part, for me anyways, is out of the way!  So let's talk about what this group is and WHY it's going to help you get the results you want, especially if this isn't your first time trying to get fit and healthy.  This group is for people who are living crazy busy lives and are trying to find time to prioritize their health and create lasting healthy habits.  Together, as a team, we'll inspire each other, provide support, and encourage.  These groups turn out feeling like families of love and support, which is why I simply LOVE leading them!

The group will be starting Sept 21st, Oct 5th, and Oct 19th!


What You Get:
- P90X (we'll decide which one together)
- one month of Shakeology (and the ability to get the 2nd and 3rd months for 25% off)
- a customized meal plan around your needs and food allergies
- a workout calendar (no guessing about what to do on what day)
- a personal Beachbody coach (me) to guide you through the group, answer questions, and hold you accountable
- an online group of people working towards their goals so you can all work together as a GROUP and offer each other support and inspiration.

Who Is This For:
- ANYONE at ANY fitness level that wants to increase their strength while burning fat and get LASTING results
- anyone that's tried programs in the past but fell off the wagon
- anyone strapped for time but still wants to get results and eat healthy

The Workouts:
- Length 30 - 90 minutes depending on which version of P90X you get, so there's an option for EVERYONE
- All require some equipment (a pull up bar and weights/resistance bands) which we can get mailed to your house so everything comes at the same time or you can pick up on your own.

Why This Will Work This Time
- You'll have accountability provided by me to keep you going
- You'll have a support network of people that are working towards the same goals and who will build you up.
- You'll have an easy to understand and varied meal plan full of REAL FOOD that tastes amazing and you'll NEVER be hungry!  In fact, you'll likely be eating ever three hours to make sure you eat enough calories in a day!
- You'll get rewarded for your efforts!  I love prizes and swag.  You'll get free swag for completing the program AND you'll be entered to win Cize or 21 Day Fix (the winner picks).

Video Information
For the visual learners, like me, here's some videos to explain the program and the group.

- P90X3: https://youtu.be/6nlYthoaDrs
- Shakeology: https://youtu.be/aY4j9VYw_1I
- Support Group Concept: https://youtu.be/tY73Z6p3jl8


If you haven't run away yet, thank you soo much for reading!  I'm soo happy that you've come this far!  Now lets take the next step towards helping you reach your goals!  Contact me, make me your coach, and we'll get you ready for the group!

I'm so excited to get to meet you and help you reach your dreams!  ^__^
Coach Marquita
http://ahealthyspark.blogspot.com/p/lets-start-your-journey.html

p.s. Don't forget to ask me how you can continue to save 25% on all of your Beachbody purchases!

Mistakes I've Made In Building My Business

Mistakes Have Been Made...

As a Beachbody coach that's been around for awhile now, I feel like I need to pay it forward to the new coaches and to those that are considering coaching.  So, today I'm going to share with you some of the mistakes I made when building my online business.

Lack of Belief 

This is something that I still struggle with from time to time, I'll be honest.  However, the key difference between now and when I first started my online Beachbody business is that I'm actively working on believing in myself.  I am working on it daily by:

• Writing out my successes in the business and my life in general.
• Using Chalene Johnson's PUSH goal method to go after my goals. 
• Reading personal development daily.
• Being 100% candid with my performance and sharing with others when I'm having a bad day instead of showing the world only my good days.

My lack of belief also stopped me from getting myself out there with videos and even this blog!  I would say to myself that I shouldn't make videos because of my acne or because I don't look like the perfect girls on YouTube.  I would also talk myself out of making blogs because I didn't see myself as someone that could provide useful information. 

Lack of Organization

How can you know if you're making progress in your business if you're not tracking ANYTHING?!  For MONTHS I felt like I wasn't making any progress because I had nothing to compare my performance to.  I wasn't using the daily business tracker, nor was I tracking who I had talked to and who I needed to follow up with.

In fact, I LOST a few customers (and potential coaches) because I didn't follow up with them!  I had forgotten about our conversations and by the time I had gotten back to them they had lost their belief in me!  Seriously!  And I don't blame them.  I would've lost my faith in them too!  In fact, I had something similar happen to me after I had purchased a program from a coach.  I never heard from him and I had wanted to start working as a coach myself.  What happened?  I jumped ship and found Scottie.

Now, I track almost everything.  I am currently tracking:

• Advertisements and which prompt people to contact me.
• Videos and which prompt people to contact me
• Daily behaviors I perform
• Who I have contacted, including date, topic(s) of conversation, and if I've shared or invited something that I'm doing with them.
• Who I need to follow up with and the dates of the follow ups.
• People that I meet that I would love to have on my team of coaches so I can talk to them.

I feel like if I had been tracking these thing in the beginning my belief in myself wouldn't have stayed so low for so long.

Not Doing Personal Development

Yes, yes!  I know, I know!  If you're a coach of mine I bet you're tired of hearing me say this, but it helps soo much.  Personal development has helped me with my depression, my body image, and my time management.  

Personal development isn't always about mental health though, and maybe that's why people tend to avoid it.  Personal development is about looking at yourself and seeing areas of your life that you could improve.  For example, I'm someone who functions best in organized chaos but I was letting my apartment turn into just chaos.  So, a part of my personal development was learning how to work in an environment that is more structured and organized.  

Other types of personal development can be:

• learning communication skills.
• learning how to use different technologies/programs
• learning time management skills
• the act of getting out of your comfort zone.

Not Being Consistent

The greatest way to ensure success with any business, especially one where you don't have to leave home and go to an office, is CONSISTENCY!  Everyday you have to be working on the business.  This doesn't mean working every hour of everyday.  That would cause you to burn out faster than you can say "I'm exhausted!". 

No.  I mean doing something everyday, even if it's just for an hour, to work on building your business.  In Beachbody they've made knowing the minimum that you need to do to  build your business simple: The Three Vital Behaviors.

Yep, when I started I wasn't doing all three of the vital behaviors.  In fact, I was only doing one: be a product of the product.  I was doing my workouts and drinking my Shakeology.  I wish that I had dived into the personal development while I was doing my workouts though because I KNOW that doing that behavior would have gotten me to start sharing and inviting people to join me on my journey.

Didn't Treat My Business as a Business

Lastly, because this is getting kinda long, I wasn't treating my business like a business.  Working as a coach has the potential to be a SEVEN FIGURE (that's $1,000,000) business!  That's right!  And I wasn't treating it like that.  I was treating it like a hobby.  Even after I got my mind right and I contacted my sponsor coach to get plugged back into the community, I was treating it like a hobby.

Now, having this as a hobby isn't a bad thing by any means if that's what you want this business to be.  I, however, want this business to lay the foundation for a medical clinic to help people with eating disorders!  I NEED this business to be successful if I'm going to start up that clinic without a mountain of debt looming over me.  I've dealt with debt for almost a decade now and I don't want to have that in my future!  I don't want to have to stress about bills, for my home or for my business.  

If you want to grow this business into a million dollar business, or even a four figure business, you need to treat it like that every day!  You need to show up for your challengers.  You need to plug into social media.  You need to do your hour of power and get shit done!  Pardon my French, but it's the truth.  You can't put one foot in the water with this.  It's all or nothing, and that can be terrifying, especially at first when you don't see a huge return on your time investment.  When you're working 20+ hours a week on Beachbody and you only make $30 that month.  But it'll pay off in the end!  You just have to keep pushing and INSPIRE people with your drive and vision and then SHARE your drive and vision with as many people as possible!

Perfectionism at the Wrong Times

What's wrong with this picture?

So, there you have it.  The mistakes I've made as a Beachbody coach.  Hopefully you found this helpful. 

If you did, feel free to comment below or check out my YouTube video on the same topic. 

Thanks for reading!

My Beachbody Focus T25 Transformation

Before and After Focus T25

20lbs lost, infinite energy and positivity gained!  

This is the details of my Focus T25 Transformation!

Hi guys and thank you so much for coming!  I hope that my story gives you all the information you could possibly want to know about Focus T25 and how this program plus Beachbody changed my life!  Let’s get the first question I normally get out of the way: “Did it really work?”  YES!!  20lbs lost (55lbs lost over all from Beachbody programs and Shakeology).

Before Focus T25

It took me a VERY long time to actually start using Focus T25.  It sat on my shelf for AGES, I think at least a year, before I picked it up and pressed play.  Please forgive my foggy memory, the reason why I’m not sure of the exact time frame is because of PTSD.

PTSD and guilt pretty much stopped my life in 2013.  I was in a bad shape and I was lost.  I felt guilty over EVERYTHING and like I couldn’t do anything right.  I constantly thought that I wasn’t a good enough daughter, girlfriend, friend, and employee.  The few things that I saw myself as “ok” at, made me so anxious I was physically ill!  It was a dark time for me, one of the darkest in my life. 

I had gained A LOT of weight during this time through comfort eating.  I’m not sure how much I weighed at my heaviest because I had stopped getting on a scale.  I was terrified of what it would say!  I was already buying pants right before I went into work because even my “fat pants” weren’t fitting anymore, no matter how much I sucked my gut in, and I was on the path towards being obese again.  =(

In the middle of all of this chaos, I was going to counseling (and couple’s counseling) on a weekly basis.  These sessions got my head right enough to start doing two things that you’re always told to do when you have depression: eat right and exercise.  I’ve known this for YEARS!  I mean, I started my therapy for PTSD when I was in middle school.  But, like most of us with depression/anxiety related issues, I didn’t listen or, if I started, I didn’t follow through.

The Breaking Point

To be honest, I don’t think there was ANY specific moment.  It could’ve been when I couldn’t fit into any of my favorite jeans any more.  It could’ve been the moment I was driving in my car and I became painfully aware of how my stomach was hanging over my pants and how they were digging into my waist.  It could’ve been after a binger where I downed a tub of Edy’s Chocolate ice cream with brownie bits, a flavor I don’t even really like, without really tasting it.  It could’ve been during my marathon of Supersize vs Superskinny.

All I know is on random Wednesday I decided that I was going to do Focus T25 and I was going to see it through.  I went to the grocery store that day, brought all of the 25 for real foods that I’m not allergic to, and I put the first workout in my PS3.

The Result

I didn’t notice any real change the first few weeks.  I had always been drinking my Shakeology, so I didn’t get the extra energy boost that my dad got when he started drinking.  And I had cut down my sugar having foods to things with only 8g a serving.  So really, I felt WORSE after starting!  I was cranky!  I was sore!  And I just wanted chocolate!

HOWEVER, by week three I had noticed a shift.  My clothes were fitting differently.  The pants I had just purchased before work two weeks prior, were falling off if I didn’t roll them up several times in the waist.  And my mood was starting to shift.

Fast forward to the end of Alpha and I wasn’t modifying all of the workouts anymore and I didn’t miss my sugary fix!  In fact, I was looking forward to exercising, which was a strange thing for me!

By the end of Beta my life had completely changed.  Shaun T has a way of inspiring you and motivating you to make positive changes in your life and to push yourself harder than you thought possible.  I found myself carrying Shaun T's encouragement over into the rest of my life.  I felt that I could achieve my goals and purpose of helping other improve their lives through food and nutrition!

So, I quit my job and went back to college to study the ONE THING I’ve ALWAYS loved talking about (besides video games): food!  I LOVED learning about food and nutrition before I started Focus T25.  It’s something I had started studying when I was 185lbs.  It became a passion…almost an obsession.  So when I told my parents that I was going to quit my full time manager job and go back to school for Nutritional Sciences, they responded with “That makes sense”.  HAHAHA!

My favorite post T25 pants are too big now... T_T

Oh, and I had gone down 20 POUNDS from  exercising 25 MINUTES a day?!  And eating REAL FOOD!  Never feeling hungry!  Eating every three hours!  =P  No big deal, right?!  Haha!  The best part?  I've kept the weight off!  I actually went down 5 more pounds!  Haha!

Honestly, it blew my mind!  And that’s when I knew I had to switch from being a discount coach to save 25% on my Shakeology and become a coach to help others get their own transformation.I knew that I had to switch because that program had given me the CONFIDENCE to follow my dreams and had help me CONQUER my PTSD!  

I don't even know when my mind shifted.  I think it was just the combined effects of daily positive messages, workouts, and sound nutrition combined with month counseling sessions.  I give more credit to Beachbody though, because before I started Focus T25 I was having WEEKLY counseling sessions. 

Thank You!!

So, that's my story.  Thank you so much for reading!!  I was very hesitant to put it up because of how personal it is, but if my story can inspire others to make changes in their lives, then I figured I had to post it!

If you'd like to make your own transformation, fill out the form at the top!  :D  I would love to help you!  Already have a program?  Let's get you into another online support group!  ^_^  

Don't forget!  You can always become a coach to help others reach their dreams!

Tips on How to Study and Have an AMAZING college semester!

Week 1 of my Fall 2015 semester at Penn State just wrapped up!  I'm SOOO excited to be back on campus and seeing my international student friends that went back home for the summer.  It's been a whirlwind of a week, but I'm feeling confident in my abilities to WIN THIS SEMESTER because I'm prepping NOW for the work to come LATER.

So, how do you set yourself up for a GREAT SEMESTER?

Check In With Your Adviser

Seriously!  I know that sometimes it seems like they're not really needed, but trust me they're an AMAZING resource!  Our advisers have taught some of the classes and they're ALL Registered Dietitian Nutritionists. So, they not only know the actual work load of the classes (not what the university THINKS the work load is) AND they're knowledgeable in the dietetics field as a whole!

PLUS, if you are willing to cultivate a relationship with your adviser they'll be more inclined to give you a letter of recommendation!

Use a Planner System and Make It VISIBLE

I put in ALL of my class times, exams, project due dates, quizzes, homework due dates, and MORE into my Hotmail/Microsoft calendar!  I also have my Android phone set up to display my Hotmail calendar.

Since I have Windows 8 I know can see my reminders on my laptop, main PC, tablet, and phone!  Since I have the memory of a gold fish, this is INSANELY helpful for me!  I have set multiple reminders for various things.  For example, I give myself a week and then a few days heads up for exams.

While this will initially be a time sink, it'll be worth it because you'll never wonder if something is due a certain day again!

I also put my outside of school life in this system, so I don't have to worry about promising to have team meetings during the same time I have a Beachbody client call or a call with one of my Beachbody coaches.  I'm also a TA for a class this semester AND doing research for the university.  You see WHY I need a concrete planner system??  Haha!

Assign Yourself Study Hours and STICK WITH THEM

This is the hardest thing for me!  I am someone that needs to study regularly so that I don't feel overwhelmed before an exam.  This is also an AMAZING principle to put into practice from the book "The Slight Edge".

I tweak my study time throughout the semester depending on how well I already know the material.  For example, in my biochemistry class we're currently covering the same information I had in my physiology, microbiology, and chemistry classes, so I'm going to spend less time on that class and just review the material.

Know How You Learn

You can take a quick test at Education Planner to find YOUR style of learning!  Once you know it, embrace it and design your study plan around it!

I do NOT learn well in groups!  I just don't!  I HATE group study sessions with a passion.  Yes, hate!  I realize that's a really strong word but you know what, it's true for me.  =P

I'm a visual learner that needs repetition.

I learn best by taking notes in class, printing and reading the slides from class, highlighting the notes from class, and then combining the notes from class with the info in the slides.  Depending on the difficulty of the course, I'll then type up those last batch of notes and then highlight those too!  Haha!

General Tip: CHANGE UP THE COLOR or the FONT of your notes!

This is something I learned in my 101 psychology class.  It gets your mind to reconnect to the notes instead of wandering off, consciously or not.  This is why I highlight.  I used FOUR different colors when I highlight and the coloring has NO SYSTEM.  The point is to draw my EYE and my MIND back to the material.  This has helped me so much!

Turn drive/ride time into STUDY TIME

Study something on the bus, if you don't get motion sickness, instead of listening to music or checking social media.

I have started taking the bus, and while I have to get up earlier to ensure I get to class on time, I have found that I really enjoy the time I'm spending on the bus because I've been using it to read The Slight Edge or my notes.

OR

Record your classes and play the back when you're driving!  This is something else that I have done and it was helpful!

Get to know your professor AND answer questions in class!

Why?  It shows engagement and aren't you more willing to help people when they show interest in what you're doing/teaching?  Yes, all professors should be willing to help you.  However, how willing are they to give you a letter of recommendation if they don't even know you?  Or ask you to be their TA?  Or ask you to help them with research??

See where I'm going with this?  Your relationship with your professors does NOT have to end in the classroom!  So many opportunities for you to improve your experience arises from connecting with them, especially if you can get real world experience in the field you're getting your degree in.  That knowledge is PRICELESS!

NEW Beachbody 21 Day Fix Support Groups Coming in September!

Hey guys!


I'm excited to share that this September our team will be hosting TWO online support groups for 21 Day Fix with Shakeology in September (AND two MORE in October!)This is HUGE for us and I can't wait to get started!

The groups will be starting Sept 7th and 21st and will last 28 days!  

Seven days will be a "pre-game" where you'll:

• learn how to meal prep

• get some tips and tricks for buying healthy food on a budget

• get healthy, tasty, and FAST recipes to make for you and your family

• learn how to use the container system since there's NO CALORIE COUNTING!

What you get:

• 21 Day Fix work out DVDs 

• Workout calendar (no guessing of what to do which day)

• Nutrition guide and meal plan (no guessing what to eat each day)

• The container system

• One month supply of Shakeology

• A dedicated coach, ME!

• An online support and inspiration group to help you through the program

• Concept of the group Video

Who is this for:

• ANYONE at ANY fitness level!  Every workout has a modifier so don't worry!

• People who want more ENERGY

• Those who are short on time, the workouts are only 30 MINUTES

• Anyone that doesn't want to go through a program alone

Why does this work?

• You're NOT starving yourself to lose weight!  You're eating A LOT of food!

• You're challenging your body differently in each workout so it never has a chance to get used to an exercise

• You're FUELING your body with sound nutrition!  A properly fueled body will get results A LOT faster than one that isn't!

• You're NOT ALONE in the process!  You'll have me, your coach, to reach out to on those especially difficult days, and a group of 10 - 15 people to connect with!  We're a tribe and we'll succeed together!

Does this sound like something you'd be interested in doing?  GREAT!!  Then fill out this form HERE to get started and I'll contact you!

I can't wait for you to join our army!  Together we'll conquer ALL of our GOALS!

Marquita

30 Day Push | Day 2 | by Chalene Johnson

Hey guys!

Today is day two with my group doing Chalene Johnson's 30 Day Push to prioritize and organize our lives.  I'm super excited for this program so I figured, why not update about it with my thoughts as they come to mind!

Yesterday, day one, we rated 10 different areas of our lives from 1-10 in order to start the process of finding where we need to focus our time to get our lives in alignment.

Today, we looked at that list again and decided what are our intrinsic priorities and what are our key priorities.  I've found that my intrinsic priorities are personal growth/development and my life's purpose.  These are two things that I don't need much, or any, accountability to do.  In fact, personal growth has become a habit of mine because of Beachbody and I'm living my life's purpose already through Beachbody too.

My key priorities, what I currently need to focus on are my finances, career, and environment.

I feel that spiritual growth is something that should be a key priority, however I've already started working on that before the program, so I'll continue working on it as we continue through the 30 days.

If you haven't gone through Chalene's free 30 Day Push program, I highly suggest it!  You can sign up for it at 30daypush.com.  :D

Your First 30 Days As A Beachbody Coach

Welcome to the Team!

This month is all about establishing what your goals for your business are.  This month you'll find out your WHY, discover what YOUR GOALS are, and what you'll have to do to reach them!  This is your foundation and you'll reference the materials you acquire here frequently as you develop as a coach.

LAYING THE FOUNDATION

• Day 1 - 7: 
• "Getting Started"
• Download the "7 Day Quick Start Guide" and fill it out in a PDF viewer.  Then print it off.
• Watch the three training videos in the "Getting Started" portion of the back office
• Coach Online Office - Training - Getting Started
• Check into the FB team groups I've added you to daily, especially the new coach training group!
• Arm Yourself Against Excuses and Self Doubt
• Make a quick video (3 minutes max) just shouting to the world WHAT you're doing, WHERE it's going to take you, and WHY.  Then INVITE others to take this journey/risk with you.
• Watch "Check your 2014 baggage at the door" (an old Team Dynasty team call of ours)
• Start brainstorming your WHY (write out at least five things)
• Start Your Personal Development
• Start reading "The Compound Effect" DAILY, I will give this book to you. 
• Day 8 - 14:
• Start the vital behavior of "Be a Product of the Product". 
• Do your workouts and drink your Shakeology daily!
• "Coach Basics"
• Download and work through the "Coach Basics Participant Guide" AFTER completing the 7 Day Quick Start
• Print out/download the PDFs from the file
• Watch the videos linked to (probably one video a day
• Watch our fellow coach's video tutorial for the online office.
• Continue work started last week with "The Compound Effect" and your WHY
• Attend this week's team call
• Get ORGANIZED with a calendar and schedule team calls
• Monday = National Wake Up Call and Dynasty Team Calls
• I will tell you the day of the week new coach calls are on.
• If you feel comfortable, start inviting people to join you on your journey as a coach or as a challenger.  Set your start date for day 30 of your coach training!
• Day 14 - 21:
• Continue work from last week with "The Compound Effect"
• Training:"Coach Business Starter"
• Work your way through the five sections of this page
• This is CRUCIAL!  Don't put it off!
• Make you list of 100 people you can help with this opportunity by inviting them to be a coach or by getting them started on a health/fitness journey.
• The TOP coaches have ALL done this!  True success lies in conquering this first step!
• Start studying Shakeology.  Read the FAQs in the online office and research some of the ingredients you've never heard of.
• If you're feeling daring, START INVITING! :D
• Day 21 - 28:
• Continue the work from "The Compound Effect", ideally you'll be almost done with it.
• Start the inviting vital behavior using the F.O.R.M. method and your enthusiasm!
• Decide your two social media sources that you feel you'll be good at.
• Do you take great pictures or already have a Instagram started?  Go there?
• How do you feel about Pinterest?  Love it? Use it!
• Don't mind being in front of the camera?  Then YouTube's for you!
• The options are endless and there's a team call from our team on ALL OF THEM!  Visit the previous page for all the archived Bombshell Dynasty Team Calls.
• Day 29 - 30:
• Continue living the 3 Vital Behaviors!
• Start your first challenge group if you started inviting during week two!  
• Finish "The Compound Effect" and start "Your First Year In Network Marketing", again I'll provide you with this book.

Crucial Behaviors:

• SHARE what you're doing DAILY on social media!
• 3-5 posts daily
• Ex. something you learned from personal development, the arrival of your program, your first team call experience, your workouts, YOUR WHY!
• Doing the Three Vital Behaviors DAILY
• Be A Product of the Product
• Do your workouts and drink Shakeology
• Invite, Invite, Invite
• Connect with people and share the opportunity!
• Personal Development
• Read "The Compound Effect"
• Check in with the New Coach Training group and the other FB groups DAILY.  Learn from the other coaches in these groups.
• ASK QUESTIONS!
• Ask me ALL the questions you may have, big or small!  Or, if you don't want to ask me, ask the coaches in our FB groups!
• TELL ME if you already know something or if you're confused.  :)
• Learn from My Mistakes
• Don't try to reinvent the wheel
• TRUST the process
• HAVE FUN! 
• BE YOU!

How To Build Your New Beachbody Coaching Business

Today I wanted to give you a sneak peek into how new coaches on my team will grow their business.  These techniques are 

• Attraction Marketing and Internet Marketing
• The idea behind these marketing methods are to bring people TO YOU.  Less going out and messaging others, the initial interaction is started from people coming to you.  Your responsibility will be to contact these people in return.
• For example, if someone leaves a comment or is added to your lead collector you HAVE to follow up with them!  
• Connect with people and ADD VALUE through TWO social media platforms
• I have two platforms that I have started focusing on.  I made the mistake of NOT focusing on only two in the beginning and I stretched myself too thin.  Find two platforms that will get you exposed to new people, not just your family and friends.  
• My media platforms: YouTube and Blogging
• Facebook is something I'm consistent on, but prospecting my family and friends is not something that I'm keen on, so I add people to my Facebook.
• Follow Through with Your Personal Action Plan
• Together we'll create an initial getting started training that's 30 days where we'll:
• Establish what your goals are
• What mediums are going to suit your personality
• Make a plan to grow your business without using use family and friends (your warm market)
• Follow Through with the Information Provided in the Training
• Beachbody does weekly calls where top coaches share what they've learned when growing their businesses.  
• My team does online training two to five times a week via Instant Presenter and Zoom.  Some of these trainings are Q&As for new coaches to gain insights from me or other coaches, some are trainings with experts in the MLM industry.  
• Get Your Mind Right With Personal Development
• I provide and recommend eBooks that are crucial for developing into a business owner, which is what you are!  These books give you insights into topics from running an online business to shutting down negative self-talk to personal growth.
• Live the Three Vital Behaviors of Beachbody AND Recruit Coaches That Will Do The Same!
• The Three Vital Behaviors of coaching are:
• Connect with people and invite them
• Be a product of the products to prove that they work
• Do your personal development daily
• People that tell me they do not want to even try the products I do not allow on my team.  It feels wrong to me ethically for someone to be representing a company and product they have never even tried.  This is just my opinion and I have lost some potential coaches this way, but I feel in my heart that it is for the best.  You don't have to continue buying products but you need to at least TRY the products.

Now that you know some of the tools to build your business, would you like to join the team?  You can fill out a quick 1 minute form HERE

Why sign up NOW?

Take a moment to think about your life right now.  Would creating your own business and getting extra income improve your situation?  How about the prospect of leaving your full-time job?  Or making enough extra money to be able to take a vacation or buy new clothes.

Before I became a coach I wasn't buying new clothes regularly.  A pair of jeans would have to be falling apart before I purchased a new pair and my shoes would have no soles left before I dragged myself to the store.  Why?  Because I honestly didn't have the money for new clothes.  And by new, I mean new USED clothes.  I didn't have the money to pay all of my bills.  I was deciding which bill wasn't getting paid and then ignoring the collection calls that would come in.

Being able to buy jeans that actually FIT ME after I lost my last 20lbs with Focus T25 was an emotional experience for me.  They weren't even new jeans!  But they were new to me and that feeling inspired me to do more, to push more!

Again, if you want to join, go HERE

This May Be What's Stopping You From Losing Weight

(Updated: October 3, 2015)

I saw this blog posted in Tiny Buddha and I had to share it!  And add some of my thoughts to it...

"Rather than giving you three tips on losing weight through diet and exercise—because I know you know what to do; you just don’t want to do it all the time—I’m going to share with you the three statements that are getting in your way of losing weight and loving yourself.

1. There's something wrong with me.
2. I need to wait until I lose the weight
3. They are so beautiful. I'll never look like that."

http://tinybuddha.com/blog/3-things-you-need-to-stop-telling-yourself-if-you-want-to-lose-weight/

--------------

I used to say most of what the author of this blog states. This is why I was soo happy that I did personal development during my weight loss and I continue to do it today. I still have some of these limiting thoughts from time to time, especially in the last grouping, but learning how to turn a limiting thought into a positive thought is key to my happiness!

I understand now that I will never look like anyone else because I don't have a twin. Short of someone cloning me or I find my doppelganger, I'm always going to be different from everyone else I compare my body to. That doesn't mean I'm any prettier or uglier than they are. It just means that we're different people and that we can all be beautiful, inside and out.

Now, you may be thinking I'm being hypocritical as a Beachbody coach telling people to not compare themselves to others.  Or when I post body positive material.  However, I do not feel I am being hypocritical at all.  My mission is to help people live healthier lives and to me that means internally and externally.  This can be done with nutrition, exercise, and personal development.  The three tenets of Beachbody and why their programs work to improve lives.  I don't believe that you need to be a certain weight to be called "healthy".  The focus around weight loss is because a little over 60% of our nation is obese or overweight.  But these programs can result in increased stamina, lowered blood pressure, lowered bad cholesterol, increased good cholesterol, and better mood.  If that's not improved health then I don't know what is!!

Also, I firmly believe now that self-esteem comes from self-love and self-love is found by looking internally NOT by comparing yourself to others.  So, don't compare yourself to anyone but the you that you truly want to be.  Not the you that society, your friends, or your loved ones say you should be.  Focus on who you want to be. 

Something you can start doing TODAY to increase your self-love is to tell yourself that you love yourself.  Look at yourself in the mirror and just repeat over and over, "I love myself".  If you're like me, you won't believe it at first.  And that's ok!  Just keep repeating it!  Repeat it in the car, in the shower, while your walking, while you're doing laundry!  Repeat it until it's the first thing you think in the morning and the last thing you think when you go to bed.  And guess what will happen.  Your mind will start to shift.

After doing this for a week, I was standing naked in front of my boyfriend for the first time with the lights on...it only lasted a moment, but it was a big step for me.  After a month, it's no biggie!  As my love for myself grows deeper my self-esteem is getting higher. The day that I am completely madly in love with myself, you guys better watch out!! It's going to be an event!

Image source: http://alligator-sunglasses.com/post/50759060113/dont-compare-yourself-to-others-highlights

My Experience With Focus T25

Let's get the first, and most popular, question out of the way.  Did it work?!

YES!!

Hahaha!  Yes, it worked.  It worked better than I ever thought that it would work.  I'm back in clothes I haven't worn in a DECADE!  A decade you guys!  Clothes that I've held on to because I kept telling myself "One day I'll wear these again!".

So, where did I start and where did I finish?  Let's talk stats.

On the left are pictures taken before I started Focus T25 and before I pushed myself too hard and had to stop the workouts.  In these pictures I weigh 158lbs, I was a size 12/13 pants, a size large in everything, a shoe size 9/9.5 (this is important), 35% body fat, and I was aching all the time.   My feet were constantly swollen, my bones hurt, and I was sick ALL. THE. TIME.  If it wasn't a cold it was a migraine, if it wasn't a migraine it was my Lyme disease, if it wasn't my Lyme disease it was my depression, if it wasn't my depression it was just generalized pain and aches.  

Ok, enough about the past!  Let's talk the present!!

So, in the after photo I am 140lbs, 27% body fat, a size 8 pants, a small or medium in everything, and a shoe size...8/8.5!  That's right, I even went down a shoe size!  I still need to buy replacement heels!  :D  It's crazy!

Inches lost:

Waist = -3"

Hips = -1"

Arms = -.5" each

Thighs = -2.5" and 2"

Chest = -1"

Total inches: 10"

TEN INCHES you guys!  That's almost a FOOT of ME that's gone forever!  Thank you!  Good bye!  I won't be seeing you again!

Did you JUST do Focus T25?

Technically, no.  I also drank Shakeology everyday.  I really feel that is a part of why it helped me soo much!  I'm not going to run through the whole reasoning why here, that'll be in a different post, but I'll provide a video I made about it.  :D

So...That's It?

Pretty much!  I just followed the instructions really.  I ate the 25 foods, drank my shakeology, and pressed play.  Now, I did have some cheat days here and there, I'm not perfect.  But I didn't get crazy and I found ways to keep my calories within the range when I did have a cheat meal by tracking everything that I ate.  And I mean EVEYTHING and I tracked it BEFORE I ate it.  That is KEY!  

So, Now What?

Now I'm going through P90X3!  I'm two weeks in and I'm down 1% in body fat percentage and 2.5" overall and I'm fitting into size 6/7 pants!  XD  No weight change, I'm still 140lbs, that means MUSCLE GAINS!  

Join Me!

Message me, comment below, or find me on Facebook!  I have a fitness group that starts every month to create a supportive environment for your transformation!  I also coach you along the way, helping you to achieve the body that you want.  

Much Love,

Coach Marquita

NUTR 251 Exam 1 Notes

Hey guys,

These are the exam notes for my Nutrition 251 class from FALL 2014.  Please remember, just like the other entries that are my exam notes, that the information can change due to updates in policy and guidelines every five years.  2015 is one of these years!

Feel free to message me if you have any questions!!

Marquita

Nutritional Sciences Major | Kinesiology Minor |

Pennsylvania State University 2017

Text Book: Understanding Nutrition

Nutrition 251 Exam 1 Study Guide

Study Questions for Exam 1: 

1. Define an “essential” nutrient 

• A part of a diet that is essential for the body to function properly; nutrients that are either not created by the body or are not created in significant enough amounts and must be ingested. 

2. List Six classes of essential nutrients 

• Carbohydrates, Lipids, Protein, Vitamins, Minerals, H2O 

3. Serving sizes as per USDA/FDA 

• 1 c fruit = 1 cup canned peaches 
• 1 c veg = 1 cup of cut raw carrots 
• 1 oz grains = 1 slice of bread or .5 cup of cooked pasta/rice 
• 1 oz of protein food = 1tbls of peanut butter 
• 1 c of milk = 1 c yogurt 

4. How many servings of veg and fruit should you get based on a 2000 kcal diet? 

• 2 c fruit, 2.5 c veg 

5. Define: 

• DRI – Dietary Reference Intakes 

• standards that define the amounts of kcal, nutrients, other dietary components, and physical activity to support the best health which are based on scientific studies. 

• AI – Adequate Intakes 

• Based on estimates that I person may need because we do not know enough about the nutrient to give a RDA (Recommended Dietary Allowance) 

• RDA – Recommended Dietary Allowance 

• Suggested dietary intakes based on what 90% of a healthy population would need 

• EAR – Estimated Average Requirements 

• Requirements based on the average, this is the center of the curve. 50% will need less, 50% will need more. 

 

UL – Tolerable Upper Intake Levels 

• the amount of a substance that the average person can consume before experiencing any negative side effects 

• EER – Estimated Energy Requirements 

• average dietary energy intake (kcal/day) to maintain energy balance in a person with a healthy body weight and certain levels of activity. 

• AMDR – Acceptable Macronutrient Distribution Ranges 

• Carbohydrate: 45 – 65% 
• Fat: 20 - 35% (S. Fat < 10%) 
• Protein: 10 – 35% 

6. Nutrient Density vs Energy Density 

• Nutrient Density: Nutrients/kcal 
• Energy Density: Carbs + Protein + Fat/kcal 

7. Processed vs Unprocessed grains 

• Processed: foods that have been treated to change their physical, chemical, microbiological, or sensory properties. 

• Fortified: adding in nutrients that weren't present in the unprocessed version of the food; use to prevent widespread deficiency diseases (like scurvy). 

• 
  Enriched: adding BACK IN of nutrients LOST during processing. 

• Iron 
• Niacin 
• Thamin 
• Riboflavin 
• Folate 

• Unprocessed (whole) grains: maintains the same proportions of endosperm, germ, and bran as the original plant (doesn't contain the husk); maintains the nutrient density of the plant. 

• Total grains, 50% should be whole grain 

• List four (4) nutrients LOST during processing and NOT added back in 

• B6, Fiber, Zinc, Mg 

8. Food Label 

• Daily Value – based on a 2000 kcal diet, gives the % of specific nutrients contained within one serving of a product. 

• Fat, Fiber, Vit A, C, Ca, Fe, Cholesterol, Na, Carbohydrate 

• Cal per gram  

• Fat = 9Carb = 4Protein = 4 
• Be able to use grams of a nutrient to find total kCal of a food 

• Ex. Which one is has the highest kcal? 

Teriyaki Stix's Chicken Bowl: Fat = 15g, CHO = 101g, Protein = 45g 

Sbarro's Spaghetti: Fat = 23g, CHO = 144g, Protein = 27g 

• “High” vs “Good” vs “Low” claims of nutrient source 

• High: 20% + DV 
• Good: 10 – 19% DV 
• Low: <10% DV 

9. Digestion, Absorption, and Transport 

• Define: 

• Lumen – the inner space of the GI (gastrointestinal) tract 

• Small Intestine's parts 

• Duodenum → Jejunum → Ileum 

• Valves/sphincters (top to bottom) 

• Even -            Epiglottis 
• U -                 Upper esophageal sphincter 
• Like -             Lower esophageal sphincter  
• Purple-          Pyloric sphincter 
• Icecream -     Ileocecal valve 
• Two valves at the exit of the colon. 

• Describe the digestion and/or absorption for Wheaties (mainly starch and fiber) and peanut butter (protein, fat, and fiber) from start to finish. 

• Chewing to break up large pieces of food plus saliva amylase, secreted by the salivary glands, begin the breaking down of food, with amylase breaking down amylose.  
• Food is swallowed and passes through the pharynx and passes over the epiglottis to prevent food from entering lungs 

• Food passes through the upper esophageal sphincter and into the esophagus where it is moved downwards via parastalsis.   
• Food passes through the lower esophageal sphincter located just at the diaphragm (a layer of muscle that separates the lungs/heart from the stomach/liver/etc below. 
• Food enters the stomach where it is churned in gastric juices (HCl, H2O, and enzymes) to further break down the food and turn it into a liquid mass. (chyme)  

• Lining of the stomach is coated in mucus to prevent HCl from eating through the stomach.   
• Stomach is lined with gastric pits with a gastric gland at the bottom of each that secretes the gastric juice. 

• Food leaves the stomach 1tsp at a time through the  Pyloric sphincter to enter the small intestine's duodenum then the jejunum and then the ileum. 

• Pancreas secretes bicarbonate to neutralize HCl from stomach 
• Pancreas secretes  

• pancreatic amylase to break down carbohydrates into monosaccharisdes 
• proteases – break down protiens 
• lipases – break down fats and glycerol 

• Food (bolus) is subjected to digestive juices (bicarbonate, digestive enzymes, and bile salts) which enter the small intestine via bile duct. 

• Liver makes bile salts 

• Bile salts emulsify fats to aid in absorption process. 
• Gallbladder holds extra bile salts for when large and fatty meals are eaten. 

• Excess bile production can lead to gallstones because bile contains waste like cholesterol. 
• Villi, lined with microvilli, are responsible for most of the absorption in the system.  Enzymes in Sm. Int. break food down to basic units and they are absorbed (if they can be) through the villi.   

• Water-soluble nutrients (monosaccharides, amino acids, water soluble vitamins/minerals, and small fatty acids are absorbed directly into blood stream to be taken to the liver.   
• Fat soluble nutrients (cholesterol, fatty acids, fat soluble vit) are absorbed via lymphatic system and put into the blood stream via thoracic duct  by the heart. 

• Chylomicrons – wrapping over fat soluble nutrients to transport them. 

• Endogenous H2O is secreted into the sm. Int. from the body to aid in keeping chyme...chymey.  It'll later be reabsorbed in the large intestine. 

• Chyme passes through the Ileocecal sphincter to enter the large intestine.  

• Mainly insoluble fibers and water here.  Bacteria can ferment some of the fibers making fatty acids. 
• Most of H2O is reabsorbed into the body, leaving bolus. 

10. Peptic Ulcers 

• mucous lining of the stomach becomes thinned and stomach wall comes into contact with HCl 

• major causes: 

• infection by H. pylori (bacteria) 
• certain anti-inflammatory drugs (ibuprofin/aspirin) 
• excessive gastric secretion 

11. Small Intestine 

• duodenum → Jejunum → Ilenum 
• lined with villi, which are covered with micro villi to maximize surface area 

• ea. villi has vascular and lymphatic system tied to it. 

• Vascular takes water-soluble → liver for processing → rest of blood stream 
• Lymphatic takes non-soluble wrapped in chrylomicrons → thoracic duct by heart to enter blood stream 

12. Pancreas 

• inferior and posterior to the stomach 
• connects to bile duct in sm. Intestine, jus tlike gall bladder 
• endocrine cells = hormones 

• exocrine cell = digestive enzymes and bicarbonate 

• MOST are exocrine (99%) 
• digestive enzymes 

• pancreatic amylase 
• carbohydrase 
• proteases 
• lipases 

13. Liver 

• Superior, anterior, and lateral to the stomach 
• Makes bile salts (bile) from cholesterol 

• bile salts go down bile duct (which connects with the gall bladder) and into duodenum. 
• Bile sales emulsify fats 
• gall bladder stores extra bile as a back up 

14. Diffusion 

• Simple Diffusion 

• molecules does down their concentration gradients 

• only can be done by water-soluble because cell membrane outer layers are hydrophillic 

• Facilitated Diffusion 

• molecule is wrapped up, like our chrylomicrons, and released into the cell 

• Active Transport 

• requires ATP to happen 

15. Symptoms of excessive gastric juice productions 

• Ulcers 

• most commonly caused by bacteria H. pylori → antibiotics 
• Help: 

• avoid coffee, caffeine, and alcohol 
• avoid foods that aggravate the stomach 
• minimize aspirin/ibuprofen/naproxen use 
• no smoking 

16. hormones 

• Gastrin 

• tells stomach to make more HCl to keep pH between 1.5 – 1.7 
• less acid = higher pH 

• Secretin 

• tells pancreas to secrete bicarbonate-rich pancreatic juice into duodenum 

• takes pH to 7.35 

• Cholecystokinin (CCK) 

• stimulates the release of bile and pancreatic juices into the small intestine when high fat food arrives. 

• Purposes: 

• slow down GI tract 

• cause gallbladder to release bile 
• stimulates pancreas to release pancreatic juice 

The Universe Within. Example questions:  

What can cause stomach ulcers?  

What is the role of bile?  

Why are feces brown?  

- bile that remains in the bolus 

Are bacteria present in the small intestine and are they absorbed?  

• yes, but they are not absorbed because they are too large to fit between the microvilli 

What are the roles of the liver in terms of glucose storage, cholesterol monitoring, and detoxification?  

• enzymes in the liver convert glucose into chains of glucose as glycogen which is stored in the liver and the muscle 
• excess cholesterol is recycled and made into bile in the liver and sent to the gallbladder 

Carbohydrates 

1. Chemist's terms: 

• simple sugars: 

• monosaccharides 

• glucose, fructose, galactose 

• disaccharides (made via condensation) 

• sucrose (glucose + fructose), lactose (galactose + glucose), maltose (glucose x2) 

• complex sugars: 

• polysaccharides 

• starch (amylose + amylopectin), gylcogen (branched glucose), fiber/cellulose 

2. Common terms: 

• added-sugar (added sucrose from beets or sugar cane, sweet syrup) 

• DRI < 25% of total energy 
• baked goods, soda 

• naturally-occurring sugars 

• ex, milk, fruit, juice 

3. amylose (alpha 1-4 glucose linkages) + amylopectin (branched, alpha 1-4 and alpha 1-6 glucose linkages) 

4. cellulose (beta 1-4) 

5. What would happen if carbohydrates were cut from diet? 

• The hormone glucagon would tell the liver to release glycogen to raise blood sugar 
• The body would start turning fatty acids into ketones, which could lead to ketosis. 

6. Glucose vs Fructose 

• structural differences: glucose is a hexagon and fructose is a penta 
• fructose is sweeter than glucose 

7. Pre and post digestion/absorption 

• Table sugar 

• sucrose → sucrase breaks down to → glucose and fructose 

• Honey 

• .33 sucrose + .33 fructose + .33 glucose 

• sugar in apples 

• .5 sucrose + .25 fructose + .25 glucose 

• High fructose corn syup 

• glucose + fructose 

• Dextrose 

• 100% glucose 

• Cellulose 

• resists absorption, large intestine ferments some and creates some fatty acids and gas. 

8. Starch vs Cellulose vs Glycogen 

• starch 

• amylose (chain of glucose – alpha 1-4 linkages) 
• amylopectin (branched glucose – beta 1-4 and 1-6 linkages) 

• cellulose (chain of glucose – beta 1-4 linkages) 
• glycogen (branched ball of glucose) 

9. Results of excess sugar intake 

• loss of nutrient density, more energy in but no nutrients to go along with it (empty kcal) 
• tooth decay from bacteria that ferments the sugar which eats through enamel.  

10. Lactose Intolerance 

• side effects: 

• not enough manufacturing of lactase 
• GI distress (gas, excess water retention → bloating, pain/discomfort, diarrhea)  

11. Regulating blood sugar 

• glucagon – tells liver to start converting glycogen into glucose in order to raise blood sugar 
• insulin – tells cells to take in glucose in blood stream and takes it to the liver for conversion to glycogen or (if in excess) fat. 

12. Artificial Sweeteners 

• stevia – herbal product 
• sugar alcohol (polyols) 

• lower glycemic response than sucrose 
• side effects – intestinal gas, discomfort, and diarrhea 

• aspartame 

• digested and absorbed 
• degrades with heat, used in drinks because it is stable at room temps 

• sucralose 

• no kcal 
• not absorbed 
• heat stable 
• made from sugar 

13. Diabetes Mellitus 

• Type 1: 

• on set under 30 years old 
• pancreas doesn't produce insulin 

• life long dependence on insulin injections or pump 

• body type normally lean 
• symptoms (severe) 

• weight loss despite increased eating and appetite, hyperglycemia, excessive thirst, frequent urination, diabetic acidosis from excessive ketone production, diabetic coma 

• Type 2: 

• on set over 30 years old 
• cells because resistant to insulin or not enough insulin is produced to handle load 

• medication to increase insulin production, insulin injections 
• lifestyle changes (weight loss, eating nutrient densely) 

• regular physical activity IMPROVES insulin sensitivity 

• symptoms (moderate) 

• hyperglycemia, excessive thirst, frequent urination, increased appetite, weight gain 
• Long term complications 

• thickening of blood vessels (micro and macro vascular diseases) 
• neurological damage results in loss of sensation in extremeties 
• loss of sight 

• kidney disease 

14. Glycemic Index 

• how large of a spike in blood sugar levels a food would have in comparison to the same amount as just glucose 

• spike is less severe when mixing foods, especially when adding foods that slow down the digestion process 
• focus is switching to glycemic LOAD = total carbohydrates present in a meal 

• Rank the food in GIx from highest to lowest 

• banana, milk, peanuts, white bread, table sugar, and ice cream 

• white bread > table sugar > ice cream > milk > banana > peanuts