Let's Get Summer Fit! - June Beachbody Challenge Group

My Focus T25 Results

Hi and WELCOME!

This June 19th we're excited to present our "Let's Get Summer Fit" June online challenge group!

So, what is the challenge?

Over 30 days you'll band together with 10-15 other challengers in a Facebook group, with the support of our team of coaches, to complete a full blown workout program in your home.   Everyone will check in daily, support each other through our struggles, praise each other through our triumphs, and make the life style changes you'll be undergoing as enjoyable as possible.

Why Have a Group?

Because making these changes and losing weight is HARD!  I've gone through the process myself, losing 25lbs in my last round and 55lbs over all.  I know how difficult it is to stay motivated, especially when your friends keep inviting you out to dinner and then looking at you funny when you order the salad or salmon with two sides of broccoli.  We need a source of support from people who are reaching towards the same goals to keep us moving forward and that's exactly what the group will provide.
Check out why our customers say the group lead to their success on YouTube HERE. 

Who Is This For?

Anyone that's

• Short on time (the workouts are 30 minutes or less)
• Of ANY fitness level, beginner or expert.
• Looking to increase their strength, stamina, lose weight, or gain muscle mass.
• Looking for a COMPLETE solution

What Do You Get?

• A full Beachbody workout program (ex. 21 Day Fix, Cize, P90X, etc)
• 30 days of Shakeology, a nutritent dense meal replacement shake
• Check out this youtube video to see what makes Shakeology so great!
• A personal coach to help guide you and hold you accountable (more info below)
• A customizable meal plan system that has you eating five to six times a day so you're NEVER hungry!
• 30 days of Beachbody on Demand where you can stream other workouts like Insanity and Turbo Jam or try samples of new workout programs before you buy them.

Why Do These Groups Work?

• You have the support you need to succeed.
• There's no guessing, everything is planned out for you.
• It's a complete health solution - nutrition + fitness + support.

But, What's the Cost?

$140 - $160

There's a 30 day hassle free return policy, so if you don't see results after giving it your all for 30 days, then feel free to email or chat with our customer service reps and they'll get you situated to return everything, including your empty bag of Shakeology!

If you want to continue using Shakeology then we'll talk about how you can save 25% on it and all of Beachbody's other products.  

What Does a Coach Do Specifically?

My job (for as long as you're doing your working with Beachbody - so 30 days to 30 years) is to help you navigate the waters of nutrition, help keep you motivated, check in on you and your progress, answer any and all questions you might have, and keep you pressing play!

More specifically to me, as a Nutritional Sciences major and future Registered Dietitian & Nutritionist, I provide a focus on nutrition by:

• analyzing your diet
• helping to create transition diets to healthier eating habits to meet you where you're at
• provide in depth nutrition knowledge and information to arm you against the temptations of the world
• being a resource for you around any scientific nutrition related questions you may have.

Why Do You Need Two (or more) Servings of Fruit a Day?

Hey guys!  

So, how many servings of fruit do you get in a day?  Two?  One? NONE?!

Today, I wanted to talk to you all about some of the important benefits eating two servings of fruit a day can have on your body!

What Is a Serving of Fruit?

One serving of fruit is typically 1 cup or one whole fruit.  Exceptions of this would be larger fruits, like melons, and bananas.  A medium banana usually counts as two servings of fruit, especially when you're working with Beachbody's fitness programs like 21 Day Fix and Insanity Max:30.

What Can Two Servings of Fruit a Day Do?

Getting just two servings of fruit a day, especially with one serving in the morning, can:

• control cravings, especially for sweets, by eating a serving every four hours
• help weight management and weight loss
• help prevent heart disease, cancer, and cateracts because of the vitamins, minerals, and phytonutrients that are only found in fruit!

How Can You Get Your Two Servings a Day?

The easiest way is to pick fruit that is self contained with a thicker skin so they don't get bruised as easily, like oranges and bananas, that you can toss in your bag and have as a snack on the go!   Other great fruit to take with you on the go are kiwi, plums, apples, and (red)grapes! 

You can also make sure you're eating a cup of fruit with your breakfast and then having another cup for lunch.

If you're on a budget and can't afford fresh fruit, frozen or canned works great too!  Frozen fruit can be used to make smoothies or you can toss some in a container of yogurt for later. With canned fruit just make sure the label says it's canned in it's own juice (best) or in light syrup (ok) AND it doesn't have any artificial colors or sugar listen on the ingredient list. 

Eat The Rainbow

To get the greatest variety of phytonutrients and vitamins, make sure you get a variety of fruits in your diet throughout the week.  You don't have to eat the same fruit every single day, in fact having that variety will prevent you from getting bored!

Quick Tip!

Keep your berries fresher longer by rinsing them with a vinegar water solution!  Just mix 1 cup of vinegar with 3 cups of water and run it over your fruit.  Let your fruit air dry, do not rinse the vinegar water off!  You'll find that it takes longer for the berries to soften and for mold to develop!

References:
Zonya Foco, RD, CSP
USDA My Plate, www.myplate.gov 

New Boyfriend = Weight Gain...

Hey guys!

So, I recently got a boyfriend, which I'm really freaking excited about!  Please don't get me wrong!  But with the new boyfriend came undesired weight gain and I only have myself to blame.  I fell off the wagon.  I didn't choose the healthiest options I could when we would go out on dates.  I didn't actively practice my portion control when we'd order out.  I didn't stick to my normal meal prep.  I didn't stick with my workouts.

Would I do it again?  In a heart beat!  I've gone on some of the most amazing dates and adventures with this guy.  It's been magical!  At 30, THIRTY, I've finally gone on a real date where I'm picked up at my door, driven to a restaurant, and taken some place quiet to just talk.  No movie, just wonderful conversation.

This last week we drove cross country and had amazing food, saw amazing sights, and went on amazing hikes!  It was beautiful!  But the food was NOT what I would call healthy and my waist line would agree.

Why am I sharing this with you?

Because I wanted to let you know that slip ups happen.  LIFE happens! However, it's what we do AFTERWARDS that determines our long term success!

We're on a journey!  Our goal weight is not the final destination and our goals won't always be the same.

I'm also sharing this with you as my own form of accountability.  I want to be 100% candid and clear with everyone.  I want you all to know that I'm not perfect.  I'm human.  I have a wicked sweet tooth and an INSANE love of bread and bacon!  I love fried food just like everyone else.  HAHA!

However, I know my long term health is the most important.  I don't want to go back to being pre-diabetic.  I don't want to go back to being over 185lbs either.  I just...I just don't want to return to that life of being exhausted all of the time and my joints hurting everyday because of my Lyme disease.

So, I'm getting back on the wagon 100%!  Meal prepping on Sundays, daily workouts with Focus T25, and I'm getting my butt back in gear!  No more tight pants for this chick!

I have another fitness group starting up in JUNE!  So if you're interested in joining me, hit me up!  We can conquer our fitness goals together!

Email me at coachmarquita@gmail.com

Brightest Blessings )O(

How to Find a Beachbody Coach and What Does a Coach Do?

Hey guys!

So, today I wanted to share with you guys some information in the hopes of getting you started on your health and/or business journey as quickly as possible!  If you're on this page then I think it's safe to assume you already know about Beachbody and you're interested in finding or becoming a Beachbody coach!

How to Find a Beachbody Coach

Well, you've already found one.  HA!  Yep, it's as easy as Googling really.  There's a lot of us coaches out there (over 300,000 right now).  However, each coach is different and usually falls into a few different categories:

1. An active health and fitness coach.
2. A hobby or enthusiast coach, they'll help you with the program but Beachbody isn't their main focus.
3. A discount coach who is a coach only so they can get the 25% off discount. 

Personally, I'm an active health and fitness coach that is going to college at Penn State to get a degree in Nutritional Sciences with a focus on Kinesiology and Sport Nutrition.  So...nutrition and Beachbody are my life.  haha!

If you'd like to have me as you coach, please shoot me an email at coachmarquita@gmail.com or leave a comment below!  We can touch bases and get to know each other to see if we'd be a good fit. 

If you don't think that we'd get along for some reason, still send me an email and I'll try to connect you with someone that you'd like to work with. 

What Does a Beachbody Coach Do?

Coaches are every day people who's job is to inspire and motivate people through Beachbody workout programs and nutrition plans, normally in the form of online "challenge groups" through Facebook.  We also help people who aren't Beachbody customers by running free short groups to help people get started on their journey. 

Now since each coach is different, I can't talk for EVERYONE so I'll tell you want I do.

What Do I Do As a Beachbody Coach?

I still run monthly challenge groups for all of my clients that they can join for free every month, just like other coaches.  However, I also:

• have bi-weekly to daily check ins with my challengers through FB Messenger or text
• offer nutrition assessments via food recalls and meal tracking
• offer nutrition advice based on your goals (build muscle, lose weight)
• suggest a workout and supplement system (if needed) that best suites your needs.
• i.e. if your goal is to bulk up then I'd suggest a creatine supplement. 
• provide weekly meal plans 

If you're looking to become a coach, you do NOT have to do all of these.  In fact, if you're a coach under me you can ask me any and all nutrition related questions your clients have.  I offer these extras because it's what I'm passionate about and what I'm getting my B.S. in Nutritional Sciences.

Other coaches are more passionate about other areas, like competitive body building, clean eating, organization, etc and they tailor their business towards that passion.  That's one great thing about running this business, it's what you want to make it.  

Do You Have Any Questions?

If so, feel free to email me at coachmarquita@gmail.com or connect with my on Facebook!  I check my "other" inbox regularly, so there's no worries about you getting lost.

Brightest Blessings )O(

Cize and Insanity Max 30 On Sale This May 2016

Hey coaches!

I just wanted to remind you about this month's amazing sales!!

Both Cize and Insanity Max: 30 challenge packs are on sale for $140 each this month, that's a $90 savings when someone buys the challenge pack from you.

What is a Challenge Pack?

A challenge pack is a bundle offered by Beachbody coaches and Beachbody that includes:

• a full workout program
• a month's supply of Shakeology, a nutrient dense meal replacement shake
• a complete nutrition guide and system
• a 30 day trial of Beachbody on Demand, where people can stream their workouts from any mobile device and computer
• a dedicated Beachbody coach to help guide people through the programs and offer support and accountability.
• access to Beachbody Challenge groups
• the chance to win up to $100,000 in the Beachbody Challenge

Why Should Someone Get the Challenge Pack?

To buy the program and Shakeology together is ALWAYS cheaper than buying them separately, so I always tell people about the challenge packs.  And since there's a 30 day bottom of the bag guarantee with Shakeology and a 30 day return policy with all of the programs, I figure people should at least try it.  Haha!  If they hate it, then they can return it. ^_^

Building a Successful Beachbody Business with the Leadership Ladder

Hey Team Healthy Spark coaches!

So about two weeks back now the National Wakeup Call was about the Leadership Ladder and how mastering it will change your business.

This is a recording of the speech Melanie Mitro did at Summit last year and I wish that what she was saying had clicked with me then because this really simplifies things!

How To Use The Leadership Ladder

You see what you want to achieve, for me 2 star diamond by the end of 2016, and you get the monthly goals you need to aim for right from the Leadership Ladder in the coach online office.

For example, if you're just starting, aka a "Business Starter", then your goals are:
 - $100 in commission (BP)
 - Success Club 5

That's it because the rest is about getting through the "Getting Started" Training.

Once you're ready to dive in then you shift your goals to "Team Builder" and your goals then become:
 - $250 in commissions (BP)
 - SC5
 - Emerald Rank (or higher)
 - 2 Personally Sponsored Coaches, ea with 1+ SC point
 - 200 Team Volume Points

One Key Note: It is important that you MASTER the rung/place on the ladder that you're at before you start moving on, especially when you're transitioning from "Team Builder" to "Team Leader".  You must be setting the example for your team and hitting the "Team Builder" goals consistently.  Hitting these goals consistently means that you've found a system that WORKS, now you need to duplicate that system out to your coaches because the "Team Builder" and all future ranks depend not only on your abilities and performance, but on the TEAM'S performance!

Reminder:

The more exposure you have, the more VALUE you give to people, the more you SHARE your story and how Beachbody has changed your life, the more you share the opportunities and solutions Beachbody has to offer, the more likely you'll crush SC.  I see that clear as day now.  Yes, it took me some time but a little while back it finally clicked and I've been steadily earning more and more income because of it.  ^_^

If you want to grow your business quickly so that you can live the life you're searching for, be it one that's debt free or where you can be home with your kids or where you can travel the world without worrying about getting time off, then you'll need to take massive action and get yourself out there.  I know you can do it though!  Just connect with your why, fuel your fire, drink some coffee and (n the words of Tim Dunn) make it work!

If you have any questions about the leadership tracker after watching the video below, please post them in the group page or shoot me a text!

If you're ready to start building your own health and fitness coaching business today, please message me at coachmarquita@gmail.com!  

Brightest Blessings )O(

How To Hit Success Club Every Single Month - Beachbody

There's two parts to this:
1. The Monthly System
2. Goal Setting for the Business Growth You Want

This is a system I have modified from Anita Miron, Melanie Mitro, and a few other top coaches to fit my Beachbody team "Team Healthy Spark".  The focus of this system is to give VALUE to people in order to 1. gain people's trust and 2. gain "permission" to ask for the sale.

Why gain people's trust?

Well, think about it, would you trust someone that hasn't shown you they're knowledgeable about health, fitness, and nutrition to guide you through YOUR health journey?  I thought not.  lol!  So we're showing our clients that we know what we're talking about AND what the support system is like for those that fully commit to Shakeology and a program.

They also need to see that you show up and walk the walk!  They need to know that they can look to you as a role model for them.  That's why consistency is key.

The Monthly System

Week 1:  Run a free five day clean eating challenge

• Advertising and personal inviting for this challenge should happen the week before it starts.
• Goal = 30 participants, which isn't super hard to reach because it's FREE and doesn't involve exercise.

Week 2: Run a free two week fitness challenge (plank, abs, youtube workouts, BOD trial, etc)

• Advertising for this starts the week before (so when the clean eating challenge starts).
• Make sure you invite ALL of your participants in the clean eating challenge personally AND in the group. ^_^
• Goal = 30 participants, which might be harder since there's workouts involved.

Week 3: Continue the two week fitness challenge

• Start advertising and inviting to your 30 day accountability/challenge group.
• Start advertising for the coaching sneak peek.

Week 4: Run your challenge group and coaching sneak peek.

• Challenge group goal = 5 (this guarantees you SC10, see why that's important below)
• Coaching sneak peek goal = 20, which might seem daunting but aim HIGH!  The more people you share the opportunity with means the greatest chances you'll be able to improve the lives of others and your team's!
  

The Importance of SC10

When you hit emerald rank or higher and are reaching Success Club (SC) 10, Beachbody gives you clients from their infomercials.  That's free income for you as a reward almost, for putting in the work and helping five other people get started on their health journey.  

When you're a diamond coach, Beachbody gives you clients AND coaches from their informercials and website.  That's free COACHES and customers for you!

Goal Setting for the Business You Want

First you need to decide how quickly you want your business to grow.  Team Dynasty, the big brother of our team, has had coaches go to diamond in 11 days, ELEVEN DAYS!  If that's something that you want than your goals are going to have to reflect it.

For a standard coach your daily goals should be:

• Invite 3 people a day to something Beachbody related, paid or free.
• Have 3-5 people sign up with a challenge pack every month for SC5-10
• Invite 3 people a week to the coaching opportunity.
• Add 3-5 people a day to your network and start connecting with them.

For a coach looking to build their business quickly:

• Invite 10-20 people a day to something Beachbody related, paid or free
• Have 5-10 people sign up with a challenge pack every month for SC10-20
• Invite 10-20 people a week to the coaching opportunity.
• Add 10-20 people a day to your network and start connecting with them.

If you want to reach diamond in eleven days though, you will be inviting EVERYONE on your friends list pretty much to EVERYTHING you have going on that month with Beachbody. 

The common thread though:

Inviting People!  You have to share this business!  People are not going to stumble across you and if they do, odds are they'll be nervous to message you.  I've had people say that they didn't want to bother me with questions when I'm ALWAYS telling people to message me with any questions in my posts.   

So go out there and invite!  If you're having fears about inviting feel free to message me but I also want you to think about:

1. Why did you decide to sign up as a coach?
2. How has Beachbody changed your life OR how can you see it changing your life?
3. How can Beachbody help them improve their lives, be that with health/fitness, finances, free time, etc.

Thinking on the answers to those two questions before you message anyone!  If you can't answer the third question clearly then you need to spend more time getting to KNOW that person.

If you have any questions about Beachbody coaching or are ready to become a coach yourself, please email me at coachmarquita@gmail.com!

Brightest Blessings! )O(

How to be a Successful Beachbody Coach - Top Four Tips

How can you become a successful Beachbody coach?

I think as coaches we often have this tendency to over complicate things.  We're given the four vital behaviors by the company and we find ourselves thinking, "It can't be that simple!  There's has to be something more to it!"

I don't know if we have these thoughts because working traditional jobs, at least the jobs that I've worked, weren't nearly as straight forward as this job.  Or because we think that for people to become million dollar earners, of which there are several in the company, they must have done some magical thing.

I'm here to tell you, after pouring over HOURS of past team calls by my mentor coach Scottie and his mentor coach Linsdey, after listening to HOURS of past Beachbody National Wake Up calls, and after spending HOURS reading books about network marketing....

It really is that simple!

We need to just trust in the process, do the four vital behaviors (especially personal development), and TRUST in the process! 

So, my TOP tips for becoming a successful Beachbody Coach are:

1. Keep it SIMPLE!  

• For example, don't dive into five different forms of social media at once. Pick TWO forms of social media to start with and master them!

2. Do the four vital behaviors DAILY

• Be a product of the product (do your workouts so you can post about your journey and drink your shakes).
• Connect with people and invite them to start their health journey or join your team.
• Do personal development DAILY!  At least 15 minutes a day but the MORE you do the better off you will be.
• Recognize the accomplishments of others (your coaches and your challengers) and yourself!

3. Plug into the team and the training calls!

• Check the team page daily for important info and updates.
• Share insights you're learning with your team members and help answer any of their questions.
• Join the team calls or listen to the recordings and then APPLY what you learn there.

4. Most importantly, connect with WHY you're a coach on a DAILY BASIS!

• Your why is what will keep you going when this business becomes difficult.  When you feel like throwing in the towel because you've gotten nothing but "no" from everyone you talked to or your friend blocked you on Facebook because your posts were "annoying".  Your WHY is bigger than that!  So know your why and connect with it daily!
• My why, for example, is absolute freedom!
  Freedom from having to request off from work, ask when I can go to the bathroom, etc.  It's freedom to get up and go on a trip and not have to worry about losing pay or using all of my PTO.  It's freedom to be able to go to college and not have to work 20-40 hours a week in order to stay afloat.   That's my why, you're could be completely different or very similar.

So there you have it, those are my top tips!  I honestly believe that if you're doing these DAILY and CONSISTENTLY you will be successful!  If you have any questions, feel free to reach out to me here or at coachmarquita@gmail.com.  

If you're ready to start working for yourself then definitely send me an email!

Brightest Blessings! )O(

No more excuses, you must change INTERNALLY to see success EXTERNALLY

How many of you are working towards a goal but have those nagging reasons of why it won't work?

Check out this video for some tough love if you're having those thoughts.

 For quite some time I was thinking I woudn't ever be a successful health/fitness coach with Beachbody because I'm:
- a college drop out (though I did go back after a few years)
- still managing my depression and anxiety daily
- still slipping with my management of my depression and anxiety
- a failure at many other ventures
- not super fit

All of those reasons I gave before were a bunch of BULL.  I know that now.  I'm having success NOW because of the changes I've made INTERNALLY, not because of ANY external factors or things that other people have that I don't.  In fact, embracing what makes me different and embracing what I saw as my faults was the key!

So, if there's something you want to do, a DREAM that you have, ask yourself if your "reasons" for why you haven't achieved it are valid or a load of bull.  Then I challenge you to find ways that you can spin your "reasons" (aka excuses) into strengths!  Own them, share your story,  INSPIRE others, and put in the work!


Watching the training call by Miguel about leaving my baggage at the door was a turning point for me but this video sums up the idea in a shorter period of time.

So yeah....I wanted to share this here and not just with my team of coaches because it reminded me of that moment.

BTDubs, if earning a living helping people live healthier lives through nutrition and fitness interests you, look into Beachbody coaching and HIT ME UP!  Seriously, let's talk, see if we're a good fit, and get you on the team (or on a team you'd fit better with... lol).  <3

Email me at coachmarquita@gmail.com, comment below, or check out the "Start Your Health Journey" tab!  

Brightest Blessings! )O(

Spring Into Fitness

Do you want to take control of your health, fitness, and nutrition?  

If you answered yes, then you're invited to our team's online Spring Into Fitness 30 Day Challenge! 

Where?  Your living room

When? April 18th and May 2nd

So What is the Challenge?

Over 30 days you'll band together with 10-15 other challengers in a Facebook group, with the support of our team of coaches, to complete a full blown workout program in your home.   Everyone will check in daily, support each other through our struggles, praise each other through our triumphs, and make the life style changes you'll be undergoing as enjoyable as possible.

We'll also be focusing on our mindset with this group by going through Chalene Johnson's 30 Day PUSH program.  A free 30 day program to help you get organized, get your mind right, and help you achiever your goals.  While optional, this tool as amazing and has been crucial to my success, and best of all, it's FREE!

Why Have a Group?

Because making these changes and losing weight is HARD!  I've gone through the process myself, losing 25lbs in my last round and 55lbs over all.  I know how difficult it is to stay motivated, especially when your friends keep inviting you out to dinner and then looking at you funny when you order the salad or salmon with two sides of broccoli.  We need a source of support from people who are reaching towards the same goals to keep us moving forward and that's exactly what the group will provide.

Check out why our customers say the group lead to their success on YouTube HERE. 

Who Is This For?

Anyone that's

• Short on time (the workouts are 30 minutes or less)
• Of ANY fitness level, beginner or expert.
• Looking to increase their strength, stamina, lose weight, or gain muscle mass.
• Looking for a COMPLETE solution

What Do You Get?

• A full Beachbody workout program (ex. 21 Day Fix, Cize, P90X, etc)
• 30 days of Shakeology, a nutritent dense meal replacement shake
• A personal coach to help guide you and hold you accountable
• A customizable meal plan system that has you eating five to six times a day so you're NEVER hungry!
• Nutrition plan using a color coded container system so you never count calories.
• 30 days of Beachbody on Demand where you can stream other workouts like Insanity and Turbo Jam or try samples of new workout programs before you buy them.

My Focus T25 Results

Why Do These Groups Work?

• You have the support you need to succeed.
• There's no guessing, everything is planned out for you.
• It's a complete health solution - nutrition + fitness + support.

But, What's the Cost?

$140 - $160

There's a 30 day hassle free return policy, so if you don't see results after giving it your all for 30 days, then feel free to email or chat with our customer service reps and they'll get you situated to return everything, including your empty bag of Shakeology!

If you want to continue using Shakeology then we'll talk about how you can save 25% on it and all of Beachbody's other products.  

If you're ready to get started fill out the application HERE!  On of our coaches will contact you within 24 hours and get you started on your journey!

Brightest Blessings! )O(

Not Losing Weight? Are You Eating Enough??

Me at ~165lbs

Let's preface this entry with one simple truth:  Losing weight is NOT easy!  Trust me, I know!  I've been where you're at right now if you've found this blog.  Frustrated.  Confused about why I'm not getting the results I want.  And just tired of feeling tired!

That girl to the right, that was me at a little over 165lbs, though not me at my heaviest.  I'm 5'5" so I wear it well, but when I was that weight and heavier I was tired all of the time.  My joints ached, I hated sitting down when wearing pants because they'd do that thing where they dig in, and I just felt tired all of the time!

How Much Should You Be Eating To Lose Weight?

The minimum calorie intakes recommended by every dietitian I'm learning under,The American Academy of Sports Nutrition, and the Academy of Nutrition and Dietetics is a minimum of 1,200 calories for women and 1,800 calories for men!

Why Those Minimum Values?

These calorie ranges have been proven again and again in studies to allow men and women to meet their micro-nutrient (vitamins and minerals) needs.  And even at 1200 calories for women, it's still quite difficult for them to meet all of their daily recommended micro-nutrient needs.

Not all micronutrients get stroed in the body, which is why we have daily recommended amounts.  If you do not take in these nutrients in your diet then you'll eventually run out.  The exception to this would be calcium.  Your body will simply take the calcium from your bones to meet its needs.   Major vitamin and mineral concerns, especially for women, on low calorie diets are iron (which prevents a form of anemia) and calcium (which prevents bone mass loss and osteoporosis).

Your body also need energy (aka calories) to properly function.  People who are on too low of a calorie diet and exercising might experience chronic fatigue, head aches,  and low blood sugar because they're simply not taking in enough food to sustain themselves and their body can not mobilize fat stores fast enough for them to feel comfortable.

My is to give my clients lasting weight loss, that means making the process as enjoyable as possible.

Me at 140lbs 

So How Many Calories Should I Have a Day?

I personally recommend that women who work with me go to a minimum of 1,600 calories a day and men go to a minimum of 1,800 calories a day for at least three weeks.  After that we can re-evaluate and see if a calorie change needs to be made, but I'd rather shift around macronutrients (carbs, protein, and fat) FIRST before reducing calories further.  I recommend these minimums because people have told me that they are too hungry at lower calorie levels.

Personally, I've lost 55lbs sticking to a 1,600 calorie range and eating five times a day in that range.

You can calculate your calorie intake needs using the formulas found on this site or you can message me and I can calculate your calorie needs for you based on your weight, age, height, and activity level.

On thing that I LOVE about Beachbody's workout programs is that they take this math out of the equation for you.  Each workout has a nutrition plan created for the program and a super easy 5-6 question "quiz" to tell you your calorie range.  If you'd like to hear more about Beachbody's workout programs feel free to message me and I'll coach you through your weight loss process.

If you're ready to start your weight loss and/or health journey TODAY message me!  Let's get you started with a complete solution.

Want to dig some more into the topic?  Check out the following sites to get the latest information based on scientific studies.

What is the Required Energy Deficit per unit Weight Loss?

Weight Loss, Diets, and Supplements: Does Anything Work?

Email me at coachmarquita@gmail.com or visit the "Start Your Journey" tab! 

Brightest Blessings! )O(

How Much Does It Cost To Be A Beachbody Coach?

I get asked this question A LOT so I figured I'd break it down for you guys here!  ^_^ 

The Numbers

Initial Sign Up Fee = $40

 - this covers your first month's coaching costs.

Monthly Coaching Fee = $16/mo

Initial Sign Up Fee + Shakeology = $140

Intial Sign Up Fee + Shakeology + 1 Workout Program = $140 - $200+ 

  - the final price depends on the program you decide to buy.

What Does Being a Coach Give You?

As a coach you get a 25% DISCOUNT on all of Beachbody's workout programs, supplements, and merchandise (except for clothing).

This makes Shakeology $98/mo.  ^_^

As a coach you also get the opportunity to build your own business by helping others start their health and fitness journey.  :D 

What Does the Monthly Coaching Fee Cover?

The monthly fee covers:

• Maintenance of your three websites provided by Beachbody where people can purchase products through you.
• The cost of all possible returns.
• Accounting services for taxes
• A database of all of your customers and coaches
• Steaming of Beachbody on Demand
• And more!

How Do I Sign Up as  A Coach?

Firstly, find someone that's already a coach that you resonate with!  ALL of the training around Beachbody coaching is already on the internet and YouTube, so what really matters is that you resonate with your coach, you two can form a relationship, and that your coach has no plans of leaving the business.  ^_^

If you resonate with me then send me an email at coachmarquita@gmail.com OR visit the "Start Your Journey" tab OR you can start by going to this link HERE!  

If you email me or fill out the form on the "Start Your Journey" tab, we'll have a chat and see if we're a good fit for each other.  If we are, then we'll continue through the process.  If you use the link and sign up, then I'll send you a text and we'll schedule a time to talk and get you started right!

What Happens After I Sign Up as a Coach?

Well, that depends on the type of coach you want to be.  Keep in mind that I'm assuming you're signing up with me as well.  This process may be different for other coaches.  With me, it depends on the type of coach you want to be.  

If you want to sign up only for the 25% off discount (which is totally cool) then I add you to my general coaching group where you'll be able to gather nutrition insights from my other coaches and I'll add you to the current challenge group I have going.  This will provide you with nutrition support outside of me.  Though we'll still be talking on a regular basis. ^_^

If you want to sign up and make this a business, then I'll still put you in the two groups above but you'll also be added to our monthly coach training group. ^_^  In this group you'll learn the basics of the business and how to make it your own.  We have new ones starting on the first of every month and you can remain in them for as long as you would like. 

Blessed Be )O(

What's Holding You Back From Success?

Do you know what's holding you back from success?  

I have a theory that for a good number of us it boils down to self-sabotage from restrictive mentality AND/OR not firmly establishing what success means to us and laying out the S.M.A.R.T. goals to achieve them. Today, I'm going to talk about both of these!

Restrictive vs. Abundance Mentality

An abundance mentality is having the mindset that there's more than enough in the world for you and others to have success.  If you're one of my Beachbody coaches it means thinking that there's more than enough people in North America for you to help reach their health goals and for you to reach your personal coaching goals.  

A restrictive mentality is really the opposite.  It's when you look at your goal and say something like "I'll never be able to achieve that because there's not enough...." or "I don't have enough....".  I've found, as my time as a coach, that a good number of people have this second mentality, while the successful people I've gotten to meet and work with have the first mentality (abundance mentality).

Why Adopt an Abundance Mentality?

When my coaches and peers have an abundance mentality they often hit their goals faster and then exceed them.  WHY is this?  Because they're fully applying themselves to the process of reaching their goals.  They're putting in the time and the work!

How Can You Adopt An Abundance Mentality?

The best method I've found is doing affirmations daily, at least once a day.  I would advise doing them multiple times a day though!

Establishing What Success Means To You

If you don't know what success means to you then you don't know what you're working towards!  Success means different things for different people.  To me, success means completing the goal I have at hand.  And yet, it also means living a life I can be proud of.  AND, being able to take my mother on a vacation with money I've earned myself.  So, think about what success means TO YOU!

How you can figure this out is by daydreaming a little!  Give yourself permission to dream big.  You can also establish what success means to you by figuring out what your goal is for a situation (i.e. job, finances, relationships, faith, etc). Then have a little daydreaming session on that goal.  

Once you've figured out what success means to you for your goals, you can go about achieving it by setting SMART goals.  

What Are SMART Goals?

I've found that people who don't set SMART goals often stop short of hitting their success.  Either they fill like they're making no progress, when they actually are but don't have a system in place to measure their progress.  Or they set their goals so big the steps they take to achieve it simply don't work with the time period they have to achieve it.  Or, they don't even set a time period so there's no urgency to work towards their goals so they just dally around.

SMART Goals are:

1. Specific - you lay out EXACTLY what you're trying to achieve
2. Measurable - you give yourself some kind of metric so you can gauge your progress
3. Attainable - while I feel like we can do anything, there are some things we just can't do...like walk to the moon or create money out of air.
4. Relevent - they're related to your view of success or completing a major project
5. Time-bound - you've set a due date that you have to stick to in order to have a sense of urgency.

An example of one of my SMART Goals is to help at least 50 people this year as a Beachbody coach.  Note the "at least"!  Feel free to crush and move beyond your goals!

I'm tracking that goal by tracking the number of clients and coaches I help.

It's attainable because there's WAY more than 50 people in the world that I can talk to.

It's relevant to me because my ultimate goal is to be coaching full-time and paying for grad school with my Beachbody funds.

It's time bound because I have until December 31st to help 50 people this year! 

So there you have it!  Go out into the world with an abundance mentality and pursue the SMART goals you set for yourself to reach your success!  ^_^

If a part of your success is to improve your health or lose weight, then please send me a message at coachmarquita@gmail.com.  I would be honored to help you along on your journey as your personal Beachbody coach. :)

Brightest blessings )O(


Image source: http://www.cognology.com.au/wp-content/uploads/2014/09/SmartGoals.jpg

How to Improve Your Health with Preventative Care

What do you think is the NUMBER ONE THING that has the greatest impact on your health?

What if I told you it wasn't taking medication and managing your symptoms?!  What if I told you it wasn't seeing your primary care physician?!  What if I told you it wasn't your genetics?!

50% of what makes you healthy deals DIRECTLY with your

LIFESTYLE choices!

And yet...we only spend 4% (FOUR PERCENT) of our focus on this area! Instead we're focusing on making ourselves healthy AFTER the fact! Investing large sums of money on doctor's visits, medications, exams, testing, etc. etc.

I know that I used to be in this same boat! Taking multiple medications, most of them to counteract a reaction from one of the other medications. I was spending more on managing my SYMPTOMS than living a healthier LIFESTYLE!

My life is a complete 180 since deciding to take the preventative care approach. And no, that doesn't mean eating nothing but raw foods 24/7! I'm not a rabbit! lol! Nor does it mean I'll never eat cake or have Italian food ever again!

So what is the "preventative care" approach?

It's a lifestyle focused around:

• moderation in food choices and choosing healthy food options (whole foods, fruits, veggies, nuts, lean meats, plant oils, etc) over proven unhealthy food options (saturated fats, fast food, processed foods, etc)
• getting at least 30 mins of moderate activity a day!  
• Moderate activity means an activity that has you moving, gets your heart rate up, but you can still comfortably hold a conversation.  These activities include: hiking, walking, biking, moderate aerobics, etc.
• giving yourself permission to take care of yourself
• Get the 6-8 hours of sleep you need.
• Take 5-10 min of time just for yourself, without the family being able to come to you for problems.
• Take a bath and RELAX every now and then!

What was the "preventative care" approach mean for me?

It means putting my long term health in the forefront of my mind. It means deciding TODAY that I want to give myself the BEST CHANCE I can at a high quality of life when I'm elderly.  I want to be fully mobile and independent for a long as humanly possible!  

If you're ready to take charge of your health, stop treating symptoms and start treating the causes, message me!  I have the complete system you'll need with nutrition, meal plans, workouts, and support through your personal health and fitness coach!

Message me today at coachmarquita@gmail.com or go to the "Start Your Journey!" tab!

Brightest Blessings )O(

The Number 1 Way To Start Losing Weight TODAY!

Hey guys!

So, I've been getting a lot of questions about this since the word's getting out that I'm entering my senior year with my Nutritional Sciences degree and that I'm a health/fitness coach.  One of the most asked questions is:

What is one thing I can do to start losing weight?

Well, I've answered that question below in a video for you!

If you're ready to do more than just this one thing, message me today!  Let's talk and see how we can get you started on a lifestyle change that'll result in lasting change by getting you a workout program, solid nutrition, and SUPPORT!

Check out the "Start Your Journey" tab above, comment below, or message me at coachmarquita@gmail.com.

Brightest Blessings )O(

Three Things That Can Help With Anxiety

Let's talk about anxiety guys.  

So, as you might know, I've dealt with depression and anxiety the stemmed from my PTSD for most of my life. Today I saw this video "Things People With Anxiety Want Their Friends To Know" and I wanted to share and then share with you some ways that I manage my anxiety.

Things People With Anxiety Want Their Friends to Know

"It's still me. I'm not my anxiety."

Posted by The Mighty on Tuesday, April 5, 2016

So, how do I manage my anxiety (and depression) on a daily basis?  How have I gotten to be approved to be 100% medication free AND not have to see my psychologist unless I decide I want to?

It boils down to three things!  Yep, just three!  Now, let me preface this with a disclaimer.  No, I do NOT think that you should stop working with your psychologist/psychiatrist and just start doing these three things.  No, I do NOT think that you should just stop taking your medication and do these three things.  Remember, I said I was finally APPROVED to be medication free!  Key word = approved!  So work WITH your doctors/psychologists while doing these things, PLEASE!  Just stopping medications is highly dangerous and could have life threatening results. <3

So, now that we have that out of the way, what are the three things?

1. Exercise
2. Nutrition
3. Personal Development

Yep...that's the three things.  Now WAIT!  Don't leave!  I know you've likely heard many times that exercise and diet can help your anxiety (and depression). I know I was told that more times than I can count.  But...have you actually taken that advice and committed to it for months?  Did you take the time to invest in your physical health to positively impact your mental health?

If you're anything like me, the answer is no.  And it was no for me for a LONG TIME!  But when I was told I was pre-diabetic and had to lose weight or else I would be Type 2 Diabetic, I started to make a commitment to my health.  And all I was concerned with was my physical health.  And yes, I lost 55lbs and am no longer pre-diabetic.  But my MENTAL health improved exponentially!

Now, what about the third thing, personal development?

Personal development is something I never even considered pursuing until Beachbody coaching forced it on me.  I was reluctant at first.  I didn't want to "waste my time" doing any of it.  However, once I decided to have an open mind and actually listen to my mentor and start doing personal development, my world changed.  The combination of sound nutrition, working out, and actively working on myself outside of my psychologist's office, change everything about me.

Now, the change wasn't over night!  I don't even know when things started falling into place.  All I know is that after listening to hours and hours of motivational and educational seminars by Tony Robbins, Willile Jolley, Les Brown, Darren Hardy, etc something started to change.  I was feeding my mind high quality messages every single day, just like I was feeding my high quality food, and now I'm a truly happy person for the first time in my life.  Honestly!  I'm genuinely HAPPY for the first time in my life you guys!  

So, if you want to get started on managing your anxiety (in conjunction with your psychotherapy), check out the "Start Your Journey" tab above, leave a comment below, or email me at coachmarquita@gmail.com today!

We'll tackle the workouts and nutrition with Beachbody's workout programs, Shakeology, and meal plans that we can customize for you together.  

We'll tackle the personal development by providing you with the resources in the area of your life that you're aiming to improve.  You'll ask yourself the tough questions to get to the meat of WHY you're anxious in the first place (which is hard to figure out sometimes) and then tackle the source of that anxiety through books and videos!  While you're working with your therapist.  It'll be like secondary therapy that's self led, in a way.  Haha!

So seriously, let's get started!  I'm here for you!  As someone who's been where you are, I truly want you to not have to feel this way and I want to give you all the tools that I was given to help you succeed! 

Message me at coachmarquita@gmail.com or check out the "Start Your Journey" tab TODAY!  

Brightest Blessings )O(

Why I Love Beachbody and My Fellow Beachbody Coaches

Feeling quite sentimental today and this just hit me. 

Every time I plug into a coaching team call (live or recorded) and see the faces of my fellow Beachbody coaches...I feel like I'm returning home. It's amazing to be "surrounded" by people who genuinely want to make the world a better place and see you succeed! To constantly hear stories of how lives were changed. 

 I'm so grateful that I took the leap, ignored my doubts, and signed up as a coach so I could help people change their health just like my coach helped me change mine! There's no way I would be as happy and healthy as I am today if I hadn't embraced this opportunity. True story, bro.

Seriously!  I've never been around so many people who GENUINELY want you to succeed!  Even the million dollar earners that I've had the pleasure of meeting spent all of their time TRAINING us and giving us tips.  They were focused on helping us learn from their mistakes so that we can better help our teams develop and prosper.  

It's insane to be a part of something like this.  Where everyday people wake up asking "Who can I help today", not "How much revenue can I make today".  As someone who was a manager in traditional retail, the revenue goal mentality was my "weakness".  I didn't see customers as dollar signs when they walked into my store, and in the industry I was criticized for that.  But as a Beachbody coach, my focus is on HELPING people!  If I don't have the right solution for them but I know somewhere that does, I can refer them!  I can live my life with a 100% clear conscience because I don't have to "force the sale".  I just have to find out what a person needs and offer them the best solution I can.  Often times it's one of our workout programs and Shakeology.  Sometimes it's not.  

Ah!  I'm gushing!  I just truly, deeply love my team and I love what this company stands for!

If this has sparked ANY interest for you, or if you're someone who wants to dedicate their life HELPING people reach their health goals, message me!  I would love to talk to you and see if we'd be a great fit.  :D  And if we're not, I'll find you a mentor coach that IS a good fit for you! <3 

Message me today at coachmarquita@gmail.com or go to the "Start Your Journey!" tab!

Brightest Blessings )O(

Seven Tips For Eating Healthy On A Budget

Marquita's Random Tips For Eating Healthy on a Budget

(Since these have helped me a lot)

• Look for products on the bottom shelf. I got durum whole wheat pasta (aka quality pasta) for $.99 instead of $3+ for a box of the same amount.
• Average out the cost per serving to see if the "family" size is actually saving you money. Sometimes it doesn't.
• Go with frozen veggies and fruits when you can. Fresh tends to go bad on me...so frozen winds up being cheaper for me in the moment and down the line. (This means I don't eat a lot of salads)
• Skip the name brands. Just....stop it!
• Shop at Aldi, if you have one by you. Less selection, yes but also much less expensive and they have all the food items you'll likely need anyways.
• Make large batches of food and random items (rice, pasta, etc) and freeze half for later.
• Lastly, STICK TO YOUR LIST! I know it's hard. But it's better for your wallet this way. =(

For some amazing meals you can make on a budget check out this post from Beachbody!  There's meals from $.70 - $2 a serving!

Message me today at coachmarquita@gmail.com or go to the "Start Your Journey!" tab!

Brightest Blessings )O(

How to get MOTIVATED to workout!

Alright guys, you know I'm here to be honest with you.  Well, to be perfectly honest I still don't really enjoy working out!  Just like I don't enjoy drinking my tea without sugar in it and I don't enjoy cabbage, I do these things because I know they're good for me.  And, surprisingly, as time goes by and I continue to be CONSISTENT with my workouts and my eating (though I do allow cheat meals, cause I mean...ice cream!) it becomes easier and easier to follow through.  That's because I'm making them a habit.
"But Marquita," you say, "how do I even get motivated in the first place?" 

Well, I'm here to share with you the fruits of my research, and some of my personal experience.  I present to you:

WAYS TO GET MOTIVATED TO WORKOUT

Connect with WHY you decided you needed to start an exercise routine in the first place!

Now, I don't mean a superficial why either, like to fit into a bathing suit or look better so that your ex regrets leaving you.  While those why's are certainly VALID and they might motivate you in the short term, they're not going to KEEP you motivated in the long term.  So, connect with the why that'll make you put on sneakers when you'd rather ball up infront of the tv with a pint of B&J!  Connect with the why that'll drive you forward when you've been consistent for three weeks and the scale (which is an evil tool and only tells a part of the story) hasn't budged an inch!  Or worse, has gone UP!

There's a saying I hear often, "Find the why that'll make you cry." and, honestly that's different for different people.  For some, it's not being able to play with their kids.  For others, like me, it's because of the fear of what would happen if a change didn't happen!  I was pre-diabetic, I was sick constantly, my joints hurt, my body hurt, and I was confronted with two choices: keep doing what I was doing and be diabetic in my TWENTIES or change.  I chose change!

RECONNECT with that why on a DAILY basis!

I reconnect with my why all the time through being a coach because I am helping people who were in the same situation I was.  I get to see myself in each of my clients and that keeps me pushing forward, not only because I don't want to go back to that level of pain but because I am PROOF to them that change is possible! 

For others, reconnecting comes in the form of daily affirmations, having their progress pictures posted somewhere they'll always see it, interactions with friends/family.  I'm a big fan of affirmations though.  Here's one you can try:

I love myself.  I am a changed person.  I am committed to improving my health so that I can (insert your why here).  I am a changed person and I know the sacrifices now are worth the benefits in the future.

You can also add visualization to your toolbox of success!  SEE and FEEL how you'll feel after reaching your goals!  Visualize how your life will be different.

Get a support network!

Something that I find so strange is the amount of people that have something negative or passive aggressive to say to those who are making a life change.  I don't know why it happens, but I do know that you need to be prepared when it does happen!  And this comes in the form of a support network.  Friends and people you know that are behind you and, better yet, pursuing a fitness goal of their own! 

You can find support groups on Facebook, websites like Sparkpeople.com, or with our team!  We provide a safe, judgement free zone for people working towards their own health and fitness goals in the form of online fitness accountability/support groups.  

Buy fitness clothes you actually want to wear!

Sounds weird, but after I started doing this I can tell you that I am more motivated to workout!  I don't know if it's because I feel cute in my workout clothes or because I spent the money on them so I'm definitely going to use them, but it's working for me and it's working for my friend Chelsea who turned me on to the idea!

Find something you ENJOY as your exercise!

I. Hate. Cardio!  My definition of cardio is "lift weights faster"!  You know when I wasn't consistent with my workouts?  When I first started doing cardio.  You know what I love?  Weight lifting!  Guess when I became more consistent, when I was doing P90X!  P90X laid out the foundation for me bec

ause it was something that I enjoyed doing (though AgilityX can bite me!).  

So, find something that you like!  If you're a dancer try Cize or a bellydance workout!.  If you like cardio kickboxing, take a cardio kickboxing class or try Turbo Jam.  If you like running, then put on those shoes and RUN!  Love the outdoors?  Go hiking!  1hour of hiking can burn up to 350 calories!  More so if you're power walking or dealing with inclines!

REWARD YOURSELF!

When you hit milestones for you, reward yourself and celebrate those small victories!  Did you workout today?  Then you're better than the person who sat on the couch and did nothing so that deserves some freaking praise!  

But, don't reward yourself with food.  My friend shared a quote with me along the lines of, "don't reward yourself with food, you're not a dog."  That hit home with me because that was my reward system growing up!  

So how can you reward yourself?  Maybe choose products/items that you want and make them milestone "prizes".  For example, when I finish Hammer & Chisel I'm going to be buying some super cute fitness gear!   Or, if you never get "me time" reward yourself with "me time". 

Love Yourself!

This may sound silly, but a boost in the self love category never hurt anyone!  ^_^  So, love yourself!  Rejoice in your awesome!  Remind yourself and the WORLD regularly of what makes you uniquely you!

If you want more suggestions on how to get motivated in all areas of your life I HIGHLY suggest reading "You Are A Badass".  This book caused a huge shift for me in my life!

Message me today at coachmarquita@gmail.com or go to the "Start Your Journey!" tab!

Brightest Blessings )O(