5 ways to eliminate back fat!

TURN UP YOUR CARDIO 
If you’re serious about getting rid of fat, you’ve got to start getting serious about cardio. I shoot for five times a week with cardio. I alternate between running, interval training, & TurboKick.

FOCUS ON TONING
Add moves that sculpt back, shoulders and obliques to reveal the strong muscles. Posture improving exercise can also do wonders. Think BOSU ball, weights and stability ball.

PRACTICE YOGA
Quality strength training and cardio are key, but yoga can help you take off back fat too. My favorite is hot yoga!!!

EAT SMARTER
Choosing healthier foods and cooking up cleaner recipes are essential in your battle against back bulge.

SHOP YOUR SHAPE
Okay, this won’t really get rid of fat, but It’ll certainly help you feel more comfortable in your skin. Flattering clothes will help you feel more confident so that you feel less stressed while dressing. Instead of getting caught up in the size you’re wearing, always focus on how you feel in the clothes you’re in.

Don’t compare your progress to anyone 

Good morning ‪#‎fitfam‬ . I want to encourage you to go for it today. We all are at different stages of our journey 🚂. But, we won’t get to our destination  by making excuses. You may be at a different place than I am but that’s okay. Hard work is part of the process . You can make excuses 💬💭 or you can make it happen 💥. Which will it be?

 —  with Anita Clay Kellam (remove) 

 

Get Clean and Lean!

3 Day Refresh

I have gotten off track during the Easter holiday and those old bad habits of sugar cravings are starting to creep back in. I was doing the 3 Day Refresh once a month which helped keep things in check, but I haven’t done it since February and really need to get back on track. Click here to GET BACK ON TRACK

Be kind….I am a work in progress and these pictures don’t do justice to the renewed energy I have when I finish this.
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Yummy Recipes

It easy to follow, and has tasty recipes that are quick to make.
AND it is available to you! Have you ever done a cleanse to drop a few pounds quickly? IMG_0028_2

So, how do you know if you need or want this?
If you have any of those symptoms it might be time to FLUSH the toxins out and get rid of all the NASTY your body has been holding on to.
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What is the 3 Day Refresh?

In just three short days, Beachbody’s 3-Day Refresh is engineered to clean your body quickly while keeping you full, and giving you more energy than you’ve ever had before! Unlike any other “cleanse” you may have tried, 3 Day Refresh was created to make your body full so that you can easily go about your day, and even get your workouts in! I did PiYo everyday on the cleanse and felt AMAZING.

With three day refresh, you can expect to see a flatter belly, reduce your cravings for carbs, sugars, chocolates, and your clothes will fit better. This is perfect when you are heading on vacation and want to look your best a few days before hitting the beach so you can feel confident in your swimming suit. I can say that it has really helped me to feel lean and have flatter abs.
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What does the 3 day Refresh Include?
Shakeology will be your main source of incredible nutrition. Packed with supergreens and superfruits, Shakeology will make you feel amazing right when you wake up! Many of your bodies vital organs have been deprived of key vitamins, amino acids, pro & pre-biotics for years. Shakeology will restore your body quickly to it’s ultimate state. The challenge pack includes a 30 Day Supply of Shakeology- you pick the flavor you want of this incredible super drink. It will ensure you keep the weight off, and clinically proven to help you lose even more weight!

Vanilla Fresh Shakes for Lunch and Dinner (6 Packets)
20 grams of plant based protein is packed into this delicious shake, as well as 22 essential vitamins, minerals, and more. These shakes will curb your appetite further and ensure you get all the muscle building protein you need.

Daily Fiber Sweep (3 Packets)
An important part of the 3 Day Refresh is to clean your stomach of all the “junk” that has been deposited in their. The 3 Day Refresh Fiber Sweet uses a combination of whole ground flax, chia, and psyllium seed husks to gently clean your stomach, restoring it to it’s natural state.

Program Guide

This comprehensive guide walks customers through how this program works, what to expect, and how to prepare a shopping list, as well as their body, for the 3-Day Refresh. It also contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.

3 Day Refresh is NOT a liquid cleanse or fast! You’ll be pairing the Vanilla Fresh and breakfast Shakeology drinks with actual whole foods which in my HONEST opinion is a very, very good thing, because I love food.

How much does the 3 Day Refresh Cost?

3 Day Refresh Complete Kit costs $69.95 – CLICK HERE TO GET YOURS

3 Day Refresh Kit WITHOUT Shakeology costs $59.95 – CLICK HERE TO GET YOURS

3 Day Refresh Challenge Pack costs $140 – CLICK HERE TO GET YOURS

Out of all 3 options, I would most strongly recommend the 3 Day Refresh Challenge Pack. You’ll get the added benefit of a free trial Club membership where you can have a customized meal plan laid out for you 30 days. You can also print out grocery lists to make meal planning that much easier.

Shakeology: part of my every day routine!

Shakeology is a part of the required breakfast for all 3 days so do not choose the 3 Day Refresh Kit without it unless you have a supply already on hand. FYI: Vegan Shakeology is recommended as part of the 3 Day Refresh as vegan sources of protein are easier to digest.
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If you are ready to change your body, restart your journey, need a REBOOT after an amazing vacation, or just need TO START, contact me TODAY so that I can help you. I would love to guide you to a whole new you!

Your Coach (or click here to make me your coach),

Anita

Paleo Blueberry Lemon Scones

All I can say is YUM!
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I make my own cashew flour. It’s super easy to do. Just blend until crumbly
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Ingredients:
1 1/2 c ground cashews
1/4 c arrowroot powder
pinch sea salt
1 tsp baking powder
1 c fresh blueberries
1/4 c extra virgin coconut oil
3 tbsp maple syrup
1 tsp vanilla
1 tsp lemon juice
1 egg

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Directions:
1. Preheat oven to 350 degrees and spray a pie plate.
2. Blend the cashews until powdered
3. Mix all the dry ingredients and stir in blueberries
4. Blend the wet ingredients together and add to dry ingredients
5. Pour into pie plate and bake for 30 minutes
6. Let cool for 10 minutes and try to keep from eating the entire pan yourself 🙂

Are you sick and tired of feeling stuck and alone on your fitness journey?

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Want to join a group of like minded fitness lovers? I created a new Facebook group and it’s totally FREE. Click on this link to join our community. We will share favorite recipes, tips, tricks, tools and get support from other people who want to live a full, fit life.

https://www.facebook.com/groups/753727521408576/

TRAINING TIP: Protein Intake for Women

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TRAINING TIP: Protein Intake for Women
Should you down egg whites all day or do you even need to pay attention to eating protein?
Each time you complete a workout, you break down muscle fibers just a little bit. To recover requires proper recovery and refueling!
Muscle needs protein (amino acids) to repair, and needs a daily supply of it as it isn’t stored in the body for when you need it.
Women are no different! Increasing your protein intake won’t start bulking you up when you lift weights. You’ll bulk up when you lift weights when your diet isn’t on point and you start adding fat all while you build muscle OR you are taking some extra hormones.
Some benefits of eating enough protein are:
1_ Controls your Appetite
2_ Burns More Calories
3_ Boost Your Immunity
4_ Aids in Muscle Recovery
So how much protein do women need to eat each day? The average amount of protein for women who workout is typically 3/4-1 gram of protein per body weight.
Where can you find protein sources so you aren’t downing egg whites, chicken, tuna, and powders?
1_ Protein Powders are a great quick portable, saving the day, way to get a heavy dose of quality protein in 1 shot.
2_ Lean Meats (Fish, pork, Flank Steak (limited amounts per week), Chicken, Turkey
3_ Greek Yogurt (if you eat dairy)
4_ Egg Whites
5_ Nuts
6_ Quinoa
7_ Beans
I’m not an expert in Vegan lifestyle, but there are a lot more sources of protein available.
Best tip is to consume protein each time you eat. Plan a balance meal each time you eat of Carbs, Protein, and Fats. Work to eat your starchy carbs in the first meals of your day and replace with fibrous carbs towards the end of the day.
If you are trying to reset your leptin levels having protein within 3 minutes of waking can help reset them.
Does this help? Any other questions about this?
If you need a sample 7 day meal plan to follow so you can see how to pair up the right foods for a meal plan- go download my free one at https://anitakellam.leadpages.net/healthyeating/
Photo Credit: Huffington Post.

Watch THIS short video about food labels before you put that in your mouth!

Have you been confused by how to read food labels? Well, don’t feel bad. Lots of people are. There are lots of things to learn about when you look at nutrition labels, but this video has simple tips on how to get started eating a clean diet and filling your body with nutritious foods. Here is my oh-so-simple rule for adding food labels to the mix: If there is a long list of ingredients and you can’t read all of them, put it down and walk over to the produce aisle. There, you will find food items without nutrition labels. Just pick up that orange and give a big sigh of relief. I work hard at buying foods that have minimal ingredient lists for the simple reason that I don’t have time to figure out what lurks in processed food.

— Please subscribe to the weekly mailing list of these tips so you don’t miss an episode go here: https://anitakellam.leadpages.net/tuesdays-tips-tricks-and-tools/

Misconceptions of Becoming a Beachbody Coach

There are so many pre-conceived notions and here are just a few I’d like to clarify:

1. I’ll have to push products on family and friends.
No way! If that were the case, I never would’ve joined! The way I run my business and train my team to run theirs, it’s NOT about pushing products and hopefully you can see/feel that in my social media feed. We all have someone in our circle who’s doing this (pushing products and being annoying) and the thought of being THAT person makes us cringe. BELIEVE ME, this is not like that.. not on MY team anyway. I specifically train my team to inspire, help and lead by example …and that is not only what is so fulfilling about this but it WORKS to build a solid, thriving, legit business. I have 6-figure earners AND 7-figure earners (income per year) on my team to prove it 🙂

2. I would need a fitness following or know a lot of people to make this work.
Nope. We all start from ground zero with few people in our lives who are on a fitness journey like we are. You LEARN from the Coach you join, how to build a like-minded network after you join. Who ever you are and whatever you’ve been through – there are people who relate to YOU (more than they’ll relate to someone else). I didn’t even know how to use Facebook when I started my business! If you join me, you get start-up training, ongoing training from me personally and other top coaches. I focus on Social Media training a LOT. You have access to me one-to-one, my trainings and my training site. I teach my team how to use Facebook and other social media sites to BUILD a like-minded network and help those who WANT help.

3. I would need a lot of extra time and not be working full-time to fit this in.
No, most on my team (and myself included) started building this business as we were working full-time, demanding jobs. I won’t say that being a mom, working full-time and on top of all of that, building a business, is EASY.. but it’s most definitely do-able if you are committed and love helping people in fitness anyway. All of my coaches who are now my TOP Coaches, began this as they were working full-time .. and many are mom’s as well (which is the big, important job #1 😉 !)

4. I don’t want to drink Shakeology, therefore I probably couldn’t be successful.
Not true. You can be successful even if you don’t start your coaching business drinking Shakeology. BUT, for your own results and health (and for the health and results of those you’re helping), I’d highly recommend you look further into why so many of us are obsessed with it. When I first heard the price of Shakeology, I thought it was a typo! I thought CEO Carl Daikeler had lost his mind! I was comparing it to a PROTEIN SHAKE and at the time, I wasn’t even keen on drinking protein shakes. I was just uneducated and I hadn’t yet tried a recipe I was in LOVE with. For years now, I’ve been in LOVE with the results and the taste! Now I definitely believe Shakeology is priced extremely reasonably and so worth it. I’d cancel my cable & sell a pair of shoes every month if I had to. I’d drink it daily (and sometimes twice daily) even if I wasn’t a coach.

5. I think I need to be more fit so others will take me seriously.
Most of my top coaches have joined when they were just getting back into their fitness and THIS business helped them stay more accountable to that mission. But also realize, at the core of what causes us to be inspired by someone is watching them OVERCOME their own struggles/habits/fears – progress inspires. If you are struggling, great, you’ve got a HUGE opportunity to get to work on yourself and show PROGRESS. The RIGHT kind of people are not envious of that journey, they are inspired by it.. even if they are more fit; it’s inspiring to see such progress. Everyone WANTS progress even if they’re not ready to commit to the work yet. When they are ready to commit, they will come to you as that person they know, like and TRUST. In this business, you are not advertising your BODY, you are building relationships and connecting with people one-to-one. Success in this business will depend on who you ARE, not what you look like.

6. This is one of those pyramid things, where only those at the top make money.
Oh boy.. this one drives me NUTS and makes me CRINGE.. because it’s so not true and anyone who thinks this is completely lacking knowledge about how this compensation structure is designed and is saying that based on some past experience/knowledge of some OTHER business. But .. I have to admit, when I heard of this, my mind went there too. But luckily, I put my stubborn-ness aside and looked deeper. Yes, the structure of this is like a pyramid. So is ANY organizational structure of ANY company you will work for. But with this, the people at the bottom (unlike in a normal business structure) can make MORE than the people at the top and that happens all the time! Have you ever heard of an hourly employee making more than the Directors and Exec’s of a company – very doubtful. Yet, in this business, someone that is hundreds or even thousands of levels beneath me has the SAME opportunity I had coming into this. With this compensation structure, EACH COACH is at the top of their own pyramid. You are the boss; you put into it as little or as much as YOU want to get out of it.

Those are the top misconceptions and I felt compelled to clarify 🙂

Here’s a helpful interview with CEO Carl Daikeler that might give insight as well:
CLICK HERE >> https://www.youtube.com/watch?v=YoTsK1lejl8

Message me if you have questions

Tuesday’s Tips, Tricks and Tools…..or something like that?

OK, I need your help….

I’m tossing around a new idea and want to know what you think. I’m planning on doing a weekly “Tuesday Tips” or “Saturday Solutions,” not sure what to call it and am open to suggestions. Anyway, I get a lot of the same questions and thought doing a weekly, short video answering them would be helpful to people.

I’m looking for more ideas for topics. If you have some questions you would like help with please comment below and I will put them on the list. 

Oh ya, what should I call this little segment?IMG_1135