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changeyourbody

Breakfast: No Cook Raspberry Vanilla Porridge

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Breakfast: No Cook Raspberry Vanilla Porridge

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No Cook Raspberry Vanilla Porridge

Ingredients:

3/4 cup fresh raw raspberries

1/4 cup dry Bob's Red Mill Rolled Oats

2 tsp Simply Organic Madagascar Vanilla Extract No Sugar Added

1/4 cup Oikos Organic Greek Yogurt. plain non-fat

1/2 cup Almond Breeze Vanilla Almond Milk Unsweetened

2 Tbsp Navitas Naturals Organic Whole Chia Seeds

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Directions:

Place all ingredients in a mason jar (pint). Securely replace the cover and shake until all ingredients are mixed. Refrigerate mason jar overnight. Wake up the next morning and enjoy your porridge for breakfast!

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Breakfast: How does it help weight control?

Why does eating a healthy breakfast help control weight?

Here are some of the ways that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:

Reduced hunger. Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy or doughnuts at the office. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.

Healthy choices. Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day, too.

More energy. Eating breakfast may give you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Skipping breakfast is associated with decreased physical activity.

So, if you skip breakfast — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.

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Success Story: Heidi W. from Michigan

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Success Story: Heidi W. from Michigan

23 lbs. and 23 inches down in 1 year of reversing Metabolic Damage

23 lbs. and 23 inches down in 1 year of reversing Metabolic Damage

I got connected with Roxy and Team Thunder through one of the other coaches in the group.  I tried a Beachbody program (T25) in early 2015, and lost a few pounds but didn't stick with it.  Fast forward to November 2015 and I had gained just about everything back.  I was not happy with how I felt and how my clothes fit.  I finally really had to own up to the fact that I was not just a little overweight and I needed to make some lifestyle changes.  I did a couple of rounds of 21 day fix and then Roxy started a Team Thunder challenge for the new program Hammer and Chisel. 

   I didn't think I was ready . . . I mean I was soooo out of shape, but Roxy was very encouraging, so I gave it a try.  I was hooked. I found that I love workouts that involve weights.

Roxy ran various challenges in the group that pushed my comfort zone (like sharing videos of myself on FaceBook) and really helped me to grow. She even took the time to develop customized meal plans for those of us in challenges to help us get the best results.  Her commitment to helping those in the group is absolutely apparent.

In the summer of 2016, I committed to her Body Beast challenge.  This one challenged my thinking because I had always been on low calorie meal plans (1200-1400 calories) trying to lose weight.  On this one, I had to eat (2200 calories) to build muscle.  I saw great results with the program and have been doing it since.

Most recently I had foot surgery and wasn't able to do some of the moves in the workouts.  Roxy was there to offer alternatives.

I can't say enough great things about Roxy, her fellow coaches, and Team Thunder.  Without a doubt, I would not have been as successful without Roxy and the team.  I remain excited to continue my healthy lifestyle with them.

- Heidi W., Michigan  

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Happy New Year

From all of your coaches here at Team Thunder, we wish you the very best this holiday season and the coming new year!!!⚡️⚡️⚡️

 

"What I do this year is important because I am exchanging a year of my life for it."

 

When you think how quickly a year goes by it emphasizes the importance of how quickly life goes by. And if we are not focused on this the years fly by and we look back and wonder where did the time go.

 

What have we accomplished with our life? Are we fulfilling the purpose we were put here for?

 

Not just on New Years day, but, every day it is important to remember, what we do each day does matter!

 

In the coming year may you find, happiness, use your abilities to solve problems and challenges; hope, may you always have it, never lose this; goals, to keep you focus on your dreams; and, success, by solving your problems, focusing on your goals, and always having hope, success will find you ❤️⚡️🎉🎄🙏🏻💎

 

#TeamThunder #RoxyThunder

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Success Story: Debra T. from California

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Success Story: Debra T. from California

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"My journey with Roxy officially started in 2012 with me doing T-25 and Chalene Extreme. I followed the workout plan but loosely followed the meal plan. I was seeing some results but not what I really wanted. Then I ended up getting pregnant in 2014 with my fourth child.

When my son was 10 months old and after feeling depressed and unhappy for months I decided I needed to do something. So I was scrolling Facebook in December 2015 and came across a post from Roxy and it was about The Masters Hammer & Chisel challenge she was hosting. So I reached out to her and she invited me to join her challenge.

I decide that day I was to commit fully to the workouts and the meal plan. I rejoined Team Thunder and with the help of Roxy and Team Thunder, I completed the Masters Hammer and Chisel in two months and lost 20 lbs and 12 inches all over.

First picture is the start in January and middle picture is March. I was so thrilled and amazed by my results only because I didn't think I could do it but when you have amazing people behind you and supporting you it makes all the difference.

So I went on to do another round of H&C but I was intrigued by Body Beast and the weights only program so I decided to give it a try and let me tell you I was hooked.

So I have been doing Body Beast since September and the last picture was taken in November. I can't say enough good things about Roxy and Team Thunder because they changed my life."

 - Debra T., California

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OFFICIAL JANUARY CHALLENGE:30 days of CORE DE FORCE x Shakeology

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OFFICIAL JANUARY CHALLENGE:30 days of CORE DE FORCE x Shakeology

OFFICIAL JANUARY CHALLENGE:

30 days of CORE DE FORCE x Shakeology

We will start January 9 - along with the Health Bet!

Sign up below for those participating in this official challenge!!!

https://www.roxythunderfitness.com/challengegroupapplication/

We will be having exclusive calls, challenges, and prizes for those participating!

Before photo and measurements are REQUIRED!

Who's in???

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7 Foods You Had No Idea You Shouldn’t Be Eating

If you’ve been eating healthy and exercising yet the bulge is still refusing to budge, then something is wrong. That “something” is probably the fact that you’ve been duped by the food industry’s marketing tactics, and all that healthy stuff you thought you were consuming isn’t healthy at all.*

Turns out, added sugar is hiding in a large percentage of packaged foods (including the stuff labeled healthy)—from yogurts, sports drinks, bread, even ketchup. The World Health Organization recommends we get no more than five percent of our calories from added sugars, but Americans consume around 66 lbs. of added sugar every year.

So, while we’re not going to be able to change how the food industry markets their goods, what we can do is read labels, see through their fluff, and start putting alternate options in our mouths.

Below are 7 foods you’re eating, but shouldn’t:

1. ENERGY BARS

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While they seem like the perfect snack to grab and go, most energy or protein bars are nothing more than glorified candy bars! Even though they say they’re loaded with protein, vitamins, and minerals, what the manufacturer forgot to mention is that they’re also loaded with enriched white flour, high-fructose corn syrup, and other sweeteners.

Healthier alternatives:

  • Make sure your bar has LESS THAN 15 grams of sugar and 2 grams of saturated fat. And AT LEAST 3 grams of fiber and 5 grams of protein.
  • Or you can make your own Shakeology®energy bars, which is a delicious option as well.

2. LOW-FAT YOGURT

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The main reason why low-fat foods taste so good is because after the fat is removed, sugar and salt are added. While you may be thinking your nonfat yogurt is a healthy snack, you might be mistaken. Take Chobani’s blueberry fruit-on-the-bottom nonfat yogurt, it’s packed with 15 grams of sugar for a 5.3-oz serving. And Stonyfield’s blueberry fruit-on-the-bottom has 22 grams of sugar per 6-oz serving.

Healthy alternatives:

  • Get your much-needed probiotic fill by taking supplements.
  • Buy plain yogurt and add your own berries to make it sweet. You can even add some nuts for that much-needed fiber.

3. FRUIT SMOOTHIE

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While a piece of fruit is good for you, most fruit smoothies you buy these days are comprised mainly of fruit juice (which doesn’t contain the fiber from a real piece of fruit), and sugar-laden yogurt or sherbet to satisfy your taste buds. But because these smoothies lack fiber to keep you full, chances are you’re going to be starving way before your next mealtime arrives. Which means, snack time is almost inevitable.

Healthy alternatives:

  • Make your own! Simply blend ½ cup of plain yogurt, ½ cup milk or water, 1 cup of berries or a banana, 1 tablespoon of ground flaxseed, and some ice.
  • Have a Shakeology, blended with ice.

 

4. FLAVORED MILK (Almond, Soy, Coconut)

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We’ve all come to expect chocolate milk to be high in sugar (because it’s chocolate). But most of us don’t think that vanilla-flavored soy, almond, or coconut milk is bad for us. Again, the food industry wins! For example, Almond Breeze Vanilla has 13 grams of sugar per cup, yet if you go with the unsweetened variety, it contains ZERO grams of sugar! So you can still enjoy the vanilla flavor you’ve come to love, just make sure you choose the “unsweetened” version so you can avoid all that extra sugar.

Healthy alternatives:

 

5. SPORTS DRINKS

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If you want to rehydrate yourself after a hard workout, sure, a sports drink like Gatorade will supply your body with potassium and electrolytes to help you recover. But what the marketers aren’t telling you is that a 4.8-oz serving of the original formula will also flood your body with 21 grams of sugar. Good thing you worked out so hard in the first place, huh?

Healthy alternatives:

  • Drink coconut water instead.
  • Look for postworkout powders that you can mix into water that have natural ingredients.

 

6. PREPARED SALADS

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What could be unhealthy about a big bowl of leafy greens and veggies? Nothing, actually. It’s all the other stuff that gets piled on top that turns this healthy option into a calorie- and carb-packed feast. The unhealthy villains to watch out for are: bacon, ham, deep-fried anything, cheese, croutons, pasta, and creamy dressings.

Healthy alternatives:

  • Ask for dressings on the side, then instead of pouring it all over your salad, simply dip your fork into the dressing before digging in.
  • Substitute dressing entirely for a scoop of hummus or fresh salsa.
  • Just say no to croutons or bread.

7. REDUCED-FAT PEANUT BUTTER

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Nut butters are filled with healthy fats and proteins and are usually very effective healthy snacks. However, the packaged reduced-fat peanut butters usually contain added oils that contain the wrong types of fats, as well as added sugars to enhance taste. Instead of going for the low-fat version, just reduce your portion size of the real deal. Pair it with some carrots and celery and you’re in taste heaven without any health sacrifice.

Healthy alternatives:

  • Buy natural peanut butter with “peanuts” as the only ingredient listed.
  • Go to stores where you can grind your own peanut butter for the freshest option.

Read labels. Eat smarter. Lose weight.

By paying more attention to nutrition labels, chances are there are a handful of things you’ve been consuming that you might think twice about now. Because when you cut out a few extra grams of sugar here and there, bam, it makes a big difference.

* All brand names and trademarks used above are owned by their respective owners. All nutritional information used was obtained from the respective products as of April 17, 2015.