May Newsletter

From the desk of Coach Tiesha


Each month I will be sending out information on a variety of health and fitness topics to help guide you on your journey. Keep an eye out for deals, coupons, reviews, recipes, sneak peaks and helpful tidbits each month.

In this issue:

~Shakeo Spotlight

- check out this Shakeology recipe perfect for Spring

~ May promotional packages available now

- looking for a new workout routine? Combine the savings with this month's packages!

~ Motivation for May

- check out the link for '31 Ways to Motivate yourself to Exercise'

~ Skip the fast food joint in the morning!

- check out these 5 quick but healthy breakfast options

~ May Challenge groups

- check out the details on my current groups

Be sure to provide me with any feedback for things you want to see more (or less) of.

Thank you for reading!



5 Quick Breakfasts (guilt free)

Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3 g, Carbs: 50 g

Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1 cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3 g, Carbs: 31 g

Crunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3 g, Carbs: 45 g

The Hulk Greentealogy
1.5 scoops (or 1-1/2 packets) Greenberry Shakeology® blended with 1 Tbsp. matcha green tea powder, 1 Tbsp. all-natural peanut butter, 1/2 cup nonfat milk, 1 cup water, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 377, Protein: 32 g, Fat: 9 g, Carbs: 44 g

Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1 g, Carbs: 69 g

A little more about Coach Tiesha

I am a foodie and fitness fanatic who loves exploring new ways to stay active. For the last 6 months I have been helping others reach their fitness goals through challenge groups and individualized support. If you have any questions or want to discuss how we can get you closer to accomplishing your own health and fitness goals, please reach out to me through any of the points of contact below. Thank you for your time!

Join in on the fun! May Challenge Groups

Group 1 of 2

Name: Clean eating challenge
Length of time: 7 days
Start: Monday May 2
End: Sunday May 8
Summary: If you struggle with knowing what to eat but do not have the time/money for a full program - this is right up your alley. In this group I will be providing a complete menu and a shopping list to take the guess work out of nutrition for 7 days. Most people have to pay money for this type of nutrition assistance, all I am asking is for dedication and routine check ins for the week. You would buy the groceries, make the food, and regularly check in with the group. The focus here is food - so you would be responsible for your own workout routine or regimen during this tine period.

Group 2 of 2

Name: Recommit to fit
Length of time: 21 days
Start: Monday May 9
End: Sunday May 29
Summary: This is a great group for those looking to do a second round of their program (21 fix people, I am looking at you) or to start off on a new leaf entirely with a new BB program. The newest programs are 22 hard corps; Master Hammer & Chisel; and Cize. The "tried and true" programs are P90x, Insanity, and 21 day fix. If you are not sure which program is right for you, let me know and we can discuss your options.This group will combine food and workout activity. Posting is not required but is encouraged to really engage and support one another. I may be looking to do this group in the app depending on the participants so please be sure to let me know if you'd be interested.