Any time I ever share my love for Shakeology people respond with
"Oh I just get my Whey protein at GNC! So much cheaper!"
I just smile and nod... Because Shakeology is SO MUCH MORE than a protein shake!
I call it my nutrition shake! :)
Below, I have compared Shakeology with a whey protein.
IF you don't want to read about it.. watch the video below to learn about the benefits of Shakeology!
Okay so let's start with serving size:
Whey protein 1 scoop =29 grams Shakeology 1 scoop = 42 grams
Calories: Whey Gold Standard 160 Shakeology 160
Sugars: Whey Gold Standard 1 g Shakeology 6 grams
Total fat: Whey Gold Standard 2% Shakeology 3 %
Cholesterol: 30mg Shakeology: <1mg
Protiens: Whey Gold Standard 24g Shakeology: 17 g
Sodium: 60 mg 3% Shakeology: 150mg 6%
Carbohydrates: 3g Shakeology: 17 g
Shakeology's 1 serving is almost exactly 1.5 times the amount as wheys 1 serving, so lets double Whey to make the two equivalent:
Whey servings size is now 42 grams:
Whey calories: 240 calories
Total fat: 4.5%
Cholesterol: 45 mg
Protein 36 g
Sodium: 90 4.5%
Carbohydrates: 4.5 g
(Feel free to check my math, I'm not the greatest!)
Okay so, we can now see Whey Gold Standards has less carbs, less sugar by 3.5 grams, less total fat by 1.5 grams, less sodium by 1.5 %.
Whey also has 45 times the amount of cholesterol, 1.5 times the amount of calories, and 19 more grams of protein than Shakeology.
If you consume that much protein in a supplement on top of your daily nutrition plan with protein in other forms, all you're doing is excreting it and potentially damaging your kidneys.
Consuming 1.5 extra grams, 1.5% more sodium, and 3.5g more sugar is worth Shakeology, and honestly is not a substantial amount greater over Whey.
Now lets look at the second side of the nutrition label:
You can continue to read the nutrition label and compare. You will find that Shakeology is a daily does of dense nutrition with a ton of superfoods, which are what we call the most incredibly healthy foods on our planet. These foods are low in calories, high in nutrients, and go beyond meeting basic nutritional needs. It has high concentrations of multiple nutrients that work together to support the immune system and help fight aging. It’s blend of digestive enzymes, prebiotic and probiotic blends help your body eliminate toxins that have built up over the years due to eating bad food. And its 100% whole-food ingredients fuel your body with essential vitamins, minerals, proteins, and nutrients that the average diet lacks.
I absolutely love it, It gives me energy, my nails and hair are longer and my skin is clearer, and I have piece of mind knowing I'm getting all the nutrients I need.
Feeling that 2 o’clock energy zap? I literally feeling it as I type this...
I need a mid afternoon pick me up to get me through the rest of the day! Here's what I do:
First, I evaluate my meal plan. If this is happening regularly I may not be consuming what my body needs.
If you’re feeling like you could fall asleep at your desk think about how many carbs you’ve had so far in your day.
What have you eaten overall?
Food is energy and if you’re low on energy you likely need food.
Evaluate your diet and make sure your body is getting what it needs to maintain your energy levels throughout the day.
Secondly, if it's still early enough I'll brew a pot of coffee. You don't have to drink it black and you don't have to give up your favorite creamer. Just be careful how much you put in. Half a cup of creamer will overload you on sugar. The serving size on the bottle is 1 tablespoon and has about 6grams of sugar. 1 tbls is enough!
6 grams for sugar from a little creamer is better than the 12 oz Redbull!
Tea is also a great alternative, healthier too!
If you don’t like coffee there are alternatives to caffeine intake. (*Disclaimer, read labels about health risks prior to consumption). Caffeine pills and the new chewable coffee tablets are both options that are better than a Monster energy drink or a ton of sugar.
Third, pre-workout. I use energize from Beachbody about 30 minutes before a workout and it makes all the difference. If I've already made it through my workout for the day without my preworkout, I'll take some in the afternoon for that spike of energy to get work done the rest of the day. I also know people who take pre-workout in the morning as a coffee alternative.
What not to do:
Don’t go to Dutch Bro’s and get the Blue Rebel, 911 or Double Torture (or any of their menu drinks for that matter), you’ll either give yourself a heart attack or be at your sugar limit for the week.. This includes avoiding gas station energy drinks like Redbulls and Monsters.
Also don’t get a caramel frap, white chocolate mocha, pumpkin spice whatever thinking it will solve your problems. These drinks are more loaded with sugar than they are with caffeine and will put you over the recommended amount of sugar per day by 60+ grams.
1) Obviously, the best option is getting your fuel from natural food sources. I would recommend evaluating your diet if you're constantly feeling low energy.
2) The most important thing to consider when looking for caffeine sources is SUGAR. I keep my sugar intake to under 20 grams per day.
Friday, social life on track:
You can still be on your fitness journey and have a social life. You just have some decisions to make in terms of how much you participate. Alcohol is a huge contributor to weight gain and inhibiting weight loss.
When I ask the question, why do you want to get fit and healthy? 90% of my clients answer includes:
To have more energy and not feel tired and fatigued anymore.
I’ve always understood it, but I’ve always wondered, as someone whose already extremely healthy, why I always feel tired and fatigued..
It doesn’t matter how many hours of sleep I get, I don’t remember the last time I woke up feeling recharged. I don’t remember the last day I didn’t feel completely drained.
It’s kind of ironic, really. The fact that I know how to help clients change aspects of their diet and lifestyle to feel more recharged, and I’m over here seeing doctors the past several years, taking every variety of prescribed and natural sleep aid, and trying different types of mindful medications and oils to relax, sleep and not feel drained.
I’ve had blood drawn, been prescribed therapy sessions, seen regular doctors, OBYN Docs, natural doctors and all have said I’m fine.
So I’m a hypochondriac, huh?
This along with other symptoms.. And if I’m being completely transparent, the other symptoms include results of an irregular menstrual cycle, again brought me back to the doctor.
This time I was at the Women’s Health Center in Waco telling the doctor about my concerns and history.
I’m not exaggerating when I say, I had to ask this lady 3 times to book me for an ultrasound before she budged. She explained that if they were to even find anything they wouldn’t be able to do anything about it and I don’t have signs and symptoms pointing toward any disease or disorder.
Okay that’s great.. But please schedule me so I have clarity.
Two weeks later I’m laying on the technicians bed watching as she clicks buttons, changes screens and draws circles around these large pear shaped blobs.
What seemed like an hour, was only ten minutes that we were alone in this silent room watching the same screen. The whole time I was thinking about my future, my dreams of having beautiful blue eyed blonde babies and how I’d much rather her tell my those blobs were babies than tell me I can’t have kids at all. During this deafening silence I was trying to stop the tears that kept welling up in my eyes and I continued a silent prayer.
When she finally spoke she said, “Let me see if the doctor has a room available for you.”
Tears, again, welled up in my eyes, I was terrified.
Several minutes later the doctor explains to me that I have Poly cystic ovarian syndrome (PCOS) along with 10-15% of the female population.
PCOS is when a female body doesn’t ovulate regularly so the eggs ferment in her ovaries causing fluid sacs (Cysts) to form. Often times these cysts rupture, which is extremely painful and may require surgery. Luckily, I am not in any pain.
Symptoms of PCOS include:
Fatigue & tiredness
High blood sugar
Depression and mood swings
“I didn’t suspect you would have PCOS because the typical patient with this condition is overweight or obese and likely diabetic. You are extremely healthy and active so many of these symptoms are not occurring..” Doc.
When she said this I about cried. Yes, I’m healthy and active and I still have health issues.
However, If I didn’t treat my body right, PCOS would have likely caused weight gain, diabetes, high blood sugar and hypertension.
Because I am at a healthy weight, my body isn’t suffering from this condition.
To the person who is discouraged from a week of no physical progress, such as the number on the scale or the slack on the measuring tape; remember what you’re doing for your body.
To the person who is overweight or obese and just can’t find the motivation to get healthy; have this be it.
By getting yourself healthy you are increasing the longevity of your life. You are decreasing your risk for disease. You are decreasing your chance of acquiring cardiorespiratory disease, hypertension, or diabetes. You are decreasing the chance of having symptoms from a metabolic or genetic disease you already have..
So next time you are discouraged.. remember that. Think about the fat that is burning off your visceral organs. Think about your risk of disease decreasing.
Remember what matters most is the longevity of your life, not how you look in a bikini.
1. Carbohydrates make you fat (FALSE)
Carbohydrates are not only your main source of energy but your muscles also need them for muscle contraction. As long as you’re not sedentary and you’re burning calories you’re consuming, carbs are your friend. Try switching your carb intake to whole wheat bread, rice and pasta options, bananas, apples, healthy low sugar protein bars, spinach tortilla wraps etc.
Avoid carbs such as buns, dinner rolls, white rice and pasta noodles, and highly processed crackers and chips.
2. Less food is better when trying to lose weight (FALSE)
When expending more energy you need more energy. Food=energy. It’s commonly promoted that weight loss is a calorie deficient result. But for someone who is becoming more active and eating cleaner the weight loss will come from the shift in energy expenditure and unhealthy to healthy foods. So my advice is to eat more (because your body needs it) just eat clean!
3. Salads should not be eaten with dressing in order to lose weight (FALSE)
Eat your salad with dressing, my goodness. I get mine on the side and dip each bite instead of drowning my greens in ranch. Fun fact though, your body actually needs the fats in the dressing in order to properly absorb the nutrients in the vegetables you’re eating.
4. I shouldn’t eat breakfast before working out (FALSE)
If you workout in the morning what energy are you expending? In other words, the energy source you are using should be coming from food. If you skip breakfast and workout your body likely won’t have fuel to burn off. Resulting in lightheadedness or nausea.
5. I shouldn’t eat past 6 pm (FALSE)
I urge all my clients to eat when they are hungry. If you’re hungry at 8’clock at night, choose a healthy option, but don’t go to bed hungry. Sure you don’t need the energy to go to sleep for 6-7 hours, but if your stomach is churning then your body needs food. It’s always a good choice to drink a protein shake or eat something light before bed to help muscle growth and recovery while you’re sleeping. Avoid carbs this late at night.
6. Lifting weights will make me bulky and too muscular (FALSE)
Girls tell me this every day. No, lifting weights will make you more fit and allow your body to become more efficient at burning fat. I’m 5’6 and weigh 110 pounds, I lift weights and experience muscle growth, and unless I flex you can’t even tell. The women you’re scared of looking like with the beastly arms have chosen to look that way; they’re lifting extremely heavy weight, likely 5+ days a week and their diet is dedicated to muscle growth. Those are their goals and how they want to look. Trust me, you will not bulk up by picking up a weight.
7. I need to do all cardio in in order to burn fat (FALSE)
Lifting weights burns fat believe it or not. The best way to burn fat is to cross train. A combination of cardio and resistance training exercises is scientifically proven to aid in fat burning. When you work your muscles (resistance training) your body is breaking down and recovering those muscles all day long, burning more calories as it goes. Whereas, once you stop doing cardio you stop burning calories right away. Also, the more muscle you have the more calories your body burns!
8. If I do a ton of abs my abs are bound to show up (FALSE)
A couple things on this one: You need to do a variety of abs, you need to alternate days where you work your abs, and with any exercise you do your abs are always working. Doing the same abs every time you work out will allow your muscles to get use to those exercises, you need to mix it up to see growth. Working your abs every day will fatigue your muscles and not allow them to recovery properly, stunting their growth. Lastly, nearly every exercise works your core. Doing cardio and resistance training will allow you to burn the fat needed to uncover your abs, as well as build up the abdominal muscle.
9. Working out twice a day is going to make me fit faster (FALSE)
Your muscles need recovery time. If you’re going to work out twice a day, be strategic about it. Do cardio in the morning and resistance training in the evening. Also, make sure you’re eating enough to expend this much energy in a day. You won’t see progress any faster if you’re working already fatigued muscles from that day and if you’re not properly fueled.
10. My muscles are so sore from yesterday so I have to take the day off today (FALSE)
It’s actually better for your muscle recovery to be exercised while they are sore. If you’re really sore and sit on the couch all day, your muscles will fatigue more and you’ll feel stiff, making you more prone to injury. Doing light workouts on the sore extremity is perfectly okay the next day. Doing squats two days in a row, however, is not okay. It’s also efficient to work lower body one day and upper body the next day. Saying your legs are too sore to work out today because you did squats yesterday is not a valid excuse. You have an entire upper body that needs conditioning too!
Your Future list of “I WILL NOT”s
1.I will not snack past 7 pm.
2.I will not press snooze more than once on my alarm
3.I will not drink more than one glass of wine
4.I will not skip a workout this week
5.I will not cheat on my meal plan
6.I will not EVEN BUY soda
7.I will not eat more than 20 grams of sugar per day
8.I will not skip a meal today
9.I will not take the elevator
10.I will not eat the junk food at the staff party
11.I will not give in to my cravings
12.I will not modify during my workouts
13.I will not go to bed late
14.I will not overeat
15.I will not starve myself or forget to eat
16.I will not weigh myself every day
17.I will not GIVE UP ON MY GOALS
18.I will not QUIT
19.I will not LET MY MIND FAIL ME
20.I will not LET OTHER PEOPLE DEFINE ME
10 easy ways to be healthier
1. Drink a glass of lemon water right when you wake up
2. Remove all but 1 yolk from your morning eggs
3. Add spinach to your normal meal plan. Toss a handful into your eggs or smoothies. You won’t eve taste it!
4. Switch your crackers and bread to whole wheat. Original Ritz crackers can be switched for whole wheat.
5. Have a box of granola bars or protein bars in your car (if it’s not too hot where you live) at all times incase you get stuck in traffic or feel hungry.
6. Measure out your coffee creamer to 1 tbs so you know how much sugar you are adding to your morning brew.
7. Buy a cute water bottle you’ll want to take everywhere you go.
8. Take the stairs instead of the elevator or park toward the back of the parking lot.
9. Get up and take a lap around the office (or wherever you work) once every hour or so.
10. Replace beef with chicken, turkey or fish. Rule of thumb, smaller animals with fewer legs have meat that are more lean.
It takes 21 days to create a habit, it takes 90 days to create a lifestyle.
Some may argue it takes longer than 21 days, but for the sake of I don’t want to argue with you, lets just say it takes 21 days to create a habit.. okay great!
So how do you create a habit?
Repetition. Doing something day after day the same way, at the same time, for the betterment of your health creates a habit you want to be involved with.
How do you create a lifestyle?
Consistency & maintenance. Forming a health and fitness habit into a lifestyle means that the plan you are on is something you can be consistent with, meaning it’s not a short term fix. A meal plan that you can be on long term and continue seeing results is what creates a lifestyle.
The 21/90 rule is the life of health and fitness.
The very first, VERY first thing I will ask you is, what is your goal?
“Tone” your body?
The set of goals that define the current stage of your health and fitness journey will determine the range of calories you may want to be consuming to achieve them. Someone who is looking to build strength and tone their body will want to eat more calories than someone looking for fat loss.
The second tip is, seek professional advice on the amount of calories you should be consuming.
I can calculate for you, according to your goals and your current weight, the number of calories you should be consuming. If you don’t know, I recommend you find out. The number of calories you consume can be detrimental to your progress; it can help you or it can hurt you.
If you consume too few calories when you’re trying to lose weight, you won’t lose the weight, OR you will lose weight instantly and quickly gain it back.
If you consume too many calories, well… it’s obvious you won’t lose weight either.
If you consume too few calories when you want to build strength or tone your body, you may feel constantly fatigued and have a really hard time building muscle. When you’re breaking down muscle and not consuming enough it’s hard for that muscle to recover.
So, those first two questions, what is your goal? And How many calories should you be consuming? Need to be address first and foremost!
Then, proceed to the following steps:
I may have told you everything you already know in this blog; it’s quite simple. Planning and prepping and being organized with your meal plan is the only way you will be eat healthy without starving yourself.
The hard part is actually doing it.
Who needs help with this!? Email me!
Ask yourself these questions:
What do you hate about your current job?
What's your dream job?
What do you have to do to get there?
Don't wake up each day to get to a job you dread. If you're not doing anything about it, you will likely become stuck in this career and continue dreading each day of the week like the last. This is one of the top five causes of depression.
To determine if you hate your current position ask yourself, do you constantly look forward to Friday and feel like your weeks drag on and on? Do you constantly have the case of the Monday's?
So what do you do?!
Make a plan
Weigh the pro's and cons
Pray about it