Health Benefits of Pumpkin Spice

Health Benefits of Pumpkin Spice

Health Benefits of Pumpkin Spice - Slender Suzie Independent Team Beachbody Coach

Unless someone slaps it out of my hand, I’m in danger of “pumpkin spicing” anything and everything (since it’s healthier than buying pumpkin flavored everything at the store – which I do somehow restrain myself from – except pumpkin spice black tea, I may or may not have stocked up a year supply of that. Just sayin)!!!

Anyway, present in my defense:

~highly potent antioxidant (prevents inner body inflammation)
~can reduce symptoms leading to heart disease (lower blood pressure, cholesterol, triglycerides)
~can reduce sensitivity to insulin and reduce the amount of carbohydrate (sugars) that enter the bloodstream (good news for risky pre-diabetics)
~makes great videos of your friends trying to swallow a whole spoonful without spewing it out like a little powder keg.

~has a long history of being a remedy for nausea (preggo friends)
~can speed up the digestive process of emptying the stomach, relieving indigestion
~anti-inflammatory agent
~can reduce menstrual pain!

~helps eliminate bad bread
~helps remedy insomnia
~natural pain killer
~prevents breakdown of neural pathways over time, aiding in brain function
~boosts appearance of healthy skin!

(I thought this was literally “all spices” for a while. It’s not. It’s from its own plant)
~aids digestion in the intestinal region
~natural pain killer particularly in swelling and inflammation
~anti-septic properties
~carminative….that means not building up gas in your intestine

So go ahead, be way basic and pumpkin spice EVERYTHING!

21 Day Fix or Weight Watchers?

21 Day Fix or Weight Watchers?

21 Day Fix or Weight Watchers - Slender Suzie Independent Team Beachbody Coach

FAN QUESTION OF THE DAY: As a coach what would you say to someone who’s doctor told them weight watcher is a better program for healthy steady weight loss?

ANSWER: Yikes. I would say weight watchers is a good option but 21 Day Fix is really teaching you how to eat healthy, clean, real food. It’s not just about having a slice of cake and that being your points for the day so you don’t eat anything else.

Now, before I dig further let me tell you I personally have done both and 21 Day Fix is hands down the easier and more effective way for me to live.

You learn proper portion control, you learn to take control, to make your own food, you still get to eat the foods you love and you exercise which is a key component to being healthy and to weight loss.

21 Day Fix is still very new in the grand scheme of things so a lot of people, doctors included, don’t know about it yet. If they don’t know what it is they might not trust recommending it. That’s the beauty of a coach. We know exactly what it is and how good it is for people. I can even provide you information to show to your doctor about the program so they can better understand it if they do know what it is.

Weight Watchers doesn’t account for clean eating either. Many will eat chemically processed “diet” foods because they are lower in points instead of choosing whole foods. With the 21 Day Fix, there is a focus on eating the right foods AND the right amount of food. It’s not just about portion control, it’s about learning how to fuel your body with the correct foods. I found that I was very full and satisfied most of the time while following the 21 Day Fix.

And price wise – well 21 Day Fix is the winner hands down plus you get FREE coaching with me and access to my private online support group.

Here is a summary of the specifics of each program:

21 Day Fix

❤️One time fee for the program. Keep the containers and workouts forever.
❤️Use color coded containers to measure food. If it fits, you eat it.
❤️Emphasis on a clean, balanced diet (red= protein, green= veggies, purple= fruit, blue= healthy fats (avocado, nuts, etc), yellow= carbs, orange= dressings, seeds, tsps= oils, nut butters)
❤️Seven 30 minute workouts included.
❤️Minimal equipment/space required, workouts done in the privacy of your own home.
❤️FREE Access to an online support system & challenge groups.

Weight Watchers

❌Monthly fee to access points and tracking system.
❌Use point values to determine servings and portions. Every food has a point value and you can eat wheat you want, as long as you don’t go above your point total for the day.
❌Weigh and measure your food to determine points.
❌No emphasis on a balanced diet. Eat whatever you want as long as points add up (WW does encourage clean eating, but it is not required).
❌No workouts included. Movement is encouraged but WW does not include any structured workouts.
❌Can weigh in and attend meetings with other members in your area.

I strongly believe that everybody is different and what works for one may not work for another. Only YOU know what is best for you, these are just the facts as I see them.

Which one sounds like a better fit for you? If the 21 Day Fix sounds like your kind of thing, shoot me a message.

Time to “shake” things up a bit…

Time to “shake” things up a bit…

Shakeology 3 Day Cleanse - Slender Suzie Independent Team Beachbody Coach

In order to shake things up a bit I am going to do this!  Have you tried it?

The Science Behind the Shakeology 3-Day Cleanse (by Steve Edwards, Director of Results)

I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you decide to try it.

First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.

The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.

How It Works

Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.

We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.

Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.

The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.

What to Drink

Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.

Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won’t Lose Weight

I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.

Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

The Shakeology 3-Day Cleanse

The key is to follow the same regimen all three days.

3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner—can include fish or poultry
No dairy or extra sugars (this includes almond and soy milk)!
Drink 2 to 4 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only

Daily Regimen:

1 cup of green tea to start the day

1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)—optional
Ice to taste
8 to10 oz. of water

Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana mango, etc.)

1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to10 oz. of water

Salad with grilled white fish or poultry (roughly 340 calories)
Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
2 tablespoons of dressing—no more!

Shakeology 3-Day Cleanse FAQ

Here are the answers to some of the most commonly asked questions:

[bs_collapse id=”collapse_5f50-dcb6″]
[bs_citem title=”How many calories per day?” id=”citem_b46c-4b20″ parent=”collapse_5f50-dcb6″]
800 to 1,100 calories per day.
[bs_citem title=”How often can I do the Shakeology 3-Day Cleanse?” id=”citem_3963-cf35″ parent=”collapse_5f50-dcb6″]
Ideally, you should do it once per quarter (every 3 months).
As the seasons change.
Before starting a new workout program.
When you feel you need help breaking through a plateau.
[bs_citem title=”Should/Can I still do my workouts during the Cleanse?” id=”citem_968f-0473″ parent=”collapse_5f50-dcb6″]
Depends on the individual.
You’ll have less energy than normal, so consider doing it during a recovery week.
Try not to do in the middle of P90X® or INSANITY®.
[bs_citem title=”Can I do a 1-day or a 2-day cleanse instead of a 3-day?” id=”citem_84d6-992d” parent=”collapse_5f50-dcb6″]
Yes! Some people will see results with one or two days.
We recommend against continuing the cleanse for more than three days.
[bs_citem title=”Should/Can I take other Beachbody® supplements during the Cleanse?” id=”citem_43e1-dad2″ parent=”collapse_5f50-dcb6″]
Results and Recovery Formula™: No, too much sugar/calories.
Others (Omega-3, etc.): Not necessary, but won’t hurt either.


Shakeology 3 Day Cleanse Instruction - Slender Suzie Independent Team Beachbody Coach

Shakeology vs Dining Out

Shakeology vs Dining Out

Shakology Is Too Expensive - Shakeology vs Real World Eating - Slender Suzie Independent Team Beachbody Coach

So, someone asked me earlier today about the cost of Shakeology.

One response I hear a lot, as do many other coaches, is that “Shakeology is too expensive”.

I am gonna be straight up honest with you, at first I thought it was too expensive myself. You see that monthly cost and think “oh no way!” but…. I am pretty OCD when it comes to my budget. I have spreadsheets out the wazoo to keep things on track and running smoothly.

Well I sat down for a minute because I wanted to see if Shakeology really was “too expensive” and guess what – its WAY CHEAPER than if you grab a quick lunch out somewhere at work every day (not to mention this is much healthier than what you probably grab at work!)

The reason you see that number and gasp – you don’t generally go out to a lunch place and order for a full 30 days at one time so you done SEE the cost. You mind only thinks of what you spend at that moment.

So, here is my comparison of some of the ‘healthy’ lunch options if you were to buy them for 30 days at a time like you buy your Shakeology:

✘ McDonalds – Premium Bacon Ranch Salad (without chicken) $5.39 per day = $161.70 per month

✘ Taco Bell – Fiesta Taco Salad with Chicken $5.49 per day = $164.70 per month

✘ Chick-Fil-A Asian or Cobb or Grilled Market Salad $7.19 per day = $215.70 per month

✘ Panera Bread – Power Kale Chicken Caesar Salad $6.59 for half and $9.29 for whole = $197.70 to $278.70 per month

✘ Subway – Most salads are $6.00 each = $180.00 per month

Anyway, I could go on and on but I think you see my point. Your brain needs to look at the whole 30 days of what else you buy to realize Shakeology is NOT as expensive as you think.

It is a mental thing.

But, as you can clearly see, when it comes right down to the real math Shakeology is LESS expensive than most anything else you buy and is much more nutrient dense too (but we will save how much better the nutrition is for the price for another post along with how it curbs my sweet tooth cravings among other things).

So I hope this clears that up for you the way it did for me when I saw the math on paper!

30 Day Body Weight Workout

30 Day Body Weight Workout

30 Day Body Weight Workout with Slender Suzie

Free 30 Day Workout Challenge!


Daily exercises you can do at home using just your body weight. EVERY DAY you will see the workout of the day  – plus a splash of motivation! Be sure to follow the board and check in daily – accountability is KEY to success. And don’t forget to share with a friend to help keep you accountable!

Join the challenge on Pinterest

Follow Slender Suzie’s board {Fitness} 30 Day Body Weight Workout on Pinterest.

After you complete you 30 days don’t forget to come back and share how you did in the comments below!  I love cheering on everyone and hearing how you did.

Are you ready to get uncomfortable?

Are you ready to get uncomfortable?

Are Your Ready To Get Uncomfortable With Yourself - Slender Suzie FITTEAM Coaching

I take coaching very seriously. I am a woman on a journey myself and I share it all – the issues with my weight, my marriage, the emotional pain I suffered with the death of my son.

I am not perfect in any way. I am just like you.

I don’t have a magic bag but I have a system that works. I have to have balance in my life so I can continue on my journey as well and honor my key priorities – God and Family.

I can’t personally help the hundreds of men and women who reach out on a monthly basis, so I provide this entire journey online (for the past two years), tips, examples, and so much more that is available to everyone for free.

Coaching with me is different. If you honor the excuses and are unwilling to get uncomfortable… because that is where change happens – I am not the coach for you.

The bottom line is, you have to show up.

If you are inquiring about my services, please be respectful and understand that this is my company. It is hard to believe that I get paid for doing what I love, and help other people learn how to do the same. If you run, I run with you, If you run away, I disappear too.

I am not here to coddle you. I am not here to listen to your same excuses as to why you can’t get healthy. I am not here to hear people say they want me to coach them, but their way.

I am here coaching those that WANT to be coached.

I am not looking for perfection but a dedication to progress and YES sometimes that includes falling off track. When you are coached, you are expected to follow the process. If you go away, then keep coming back, with never doing what I asked you to do, or being more dedicated to your old ways than making positive change. I won’t coach you, I am not the coach for you.

I have fired clients to be truthful. I have had several that have come in who I no longer coach. They are few, I have some people I have been coaching for a couple of years now. I am here to coach you to make change, not to coddle you.

My gift to you is my time, coaching, and experience.

I am here to help the willing. I want to have people in my life, including those I personally coach in my groups, that are dedicated to the process.

Believe me, I battle my own excuses. I want to be better and I can trust some of my own support system people to push me forward, but they, never, ever, chase me. I respect that.

The first step, take ownership of what is holding you back. It is never someone else and it is always you. That is a tough pill I had to swallow in the beginning of my journey. I blamed everyone else, however, things started to change when I accepted responsibility for myself.

So are you ready to take control of your outcome? Or will you continue to run away?