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(