Shakeology-Nutrition Simplified. 70 healthy Ingredients in one glass!

70 AMAZING ingredients all packed into one shake. Replace one meal a day with a shake, workout at least 3x a week and watch the weight fall off! 30 day gaurantee...if you don't like it, return it! If you are interested in trying out Shakeology for yourself you can order if through the fitlicker online store, or for more information go to http://www.shakeology.com/kflicker.

ALSO, for those of you who commit to Shakeology, I will give you one FREE nutrition consult (phone or face to face) each month you are on Shakeology. What are your health goals? Accountability is priceless!

Losing Weight

Have you ever felt defeated in your weight loss efforts? Many people get so caught up by the scale! Don’t let the scale determine your success! I always tell my patients to not weigh themselves every day. Once a week is plenty to help keep you accountable and on track. Write it down to help track your progress. Treat yourself once you have hit your 5 lb weight loss mark (go to a movie, or the spa) and then keep shedding the pounds!

Here is a checklist of things to focus on daily on your weight loss journey:

• Don’t go longer than 3-4 hours without eating (Start with breakfast, no longer than 1 hour after waking up)


• Have protein at each meal and snack (20-30 grams protein at meal times, 7-10 grams for snacks) Try a protein shake.


• Drink your water (Consume at least 64 oz water - add lemon, lime, or sliced cucumbers to flavor)


• Commit to an exercise program (Exercise most days of the week. Include cardio, weight training, and stretching)


• Stay away from high calorie drinks, condiments, and creamers


• Limit your sweets (Sweets may taste good but they are packed with empty calories. Try popping in a piece of gum or have a sugar-free popsicle to curb your craving)


• JOURNAL. Write down everything that goes into your mouth. A journal is a great accountability partner.

Who wants to commit to losing 5 lbs before the end of the year? Or, maybe you want to lose 10-20 lbs.

What is your goal?

Adding to Your Tool Box

There are so many different workout DVDs on the
market. In fact one day I hope to have my own :)
I wanted to share with you my favorites!!!!

Add these to your home fitness library.

Jillian Michaels 30 day shred

Turbo Jam

It is always great to be prepared! Have these at home for when you need a quick pick me up or need to sneak in a quick FUN workout.

You can find the DVDs in stores or online. Turbo Jam is a Beachbody product and can be found in the shop tab above.  They both offer different levels to meet you were you are at on your journey and help you reach your fitness goals.

If you don't want to go out and spend the money, try On Demand TV or Fit TV. DVR your favorite workout. Many cable providers have these different options. You can find endless workouts for free using these services!