Shake It Up! Nutrition Center

Kellys Meal Plan

noreply@blogger.com (Our Coaches) — Wed, 09 Mar 2011 18:36:00 +0000

I try to eat 5 to 6 times a day. Most of these would be considered small meals and not just snacks! I have breakfast, snack, lunch, snack, and dinner. If you eat many times during the day, you keep your metabolism high and your blood sugar levels even...keeping you from cravings and devouring everything in sight at the end of the day! Here are some simple ideas of a meal plan that works for me, remembering that everyone is different. I eat to fuel my body so i have energy, endurance, and i want to feel good!

Breakfast:
Protein Shake or
Egg White Veggie Omlet (18 egg recipe) or
Old Fashioned Oatmeal with TVP ( Bobs Red Mill Textured Veg Protein)

Snack:
Just because i say "snack" do not limit yourself to opening a package...100 calorie packs of preservatives and white enriched flour just make you crave more!
Chobani Greek Yogurt with veggies or
1 serving of Low Fat Cottage Cheese with veggies or
salad with black beans or
Romaine lettuce wraps - low sodium Boars Head Turkey breast, sliced cucumbers, mango salsa on a boat of Romaine

Lunch:
Protein Shake or
Salad with grilled chicken ( i use Balsamic Vin. spritzer ) and by the way, my salad is not just lettuce and cukes...remember COLOR! Lettuce, tomatoes, cukes, red peppers, black beans, edamame beans, mango salsa etc. Things i don't put on my salad on a regular basis-seeds, nuts, croutons, cheese, creamy dressings....all are loaded with fat and unwanted calories. or
small salad with turkey wrap or
low fat refried bean wrap with chobani yogurt and salsa

Dinner:
Steamed veggies (Ziploc steamer bags rock!) with butter spritzer and spices, 1 cup whole wheat pasta with drizzle of olive oil and spices, 3 oz grilled or baked chicken, turkey or fish or
large salad with foil pack of salmon or tuna and baked sweet potato or winter squash or
Home made veggie chicken soup, grilled asparagus and 1/2 cup brown rice and black beans

These are all just ideas....i could type for a whole day and not cover all the different meals i have had this past month, remember...VARIETY AND COLOR! We need to get 5 to 7 servings of vegetables a day! A serving is roughly the size of your fist. Try to get in lean protein and veggies every time you eat. For more snack ideas, click on "snack list" and "protein list" at the top of this blog. I have also posted my "grocery list" to show you the types of wraps etc i use and to help you make good choices. Feel free to email me if you have any questions or comments. kellymorganbl@hotmail.com
Large salad with

Egg Breakfast Casserole

noreply@blogger.com (Our Coaches) — Thu, 17 Feb 2011 18:25:00 +0000

This recipe can be modified with your favorite veggies and spices.

Spray a large Pyrex dish with Pam. Use 18 eggs.....only 6 of them use the whole egg, the rest are egg whites. Break them into the Pyrex dish and add 1/2 cup skim milk. Mix and add large handfulls of baby spinach, sliced red peppers, diced tomatoes, baby portabellas, whatever kinds of veggies you like. Best if you use fresh uncooked veggies. Add spices....garlic, pepper etc and stir. Will look like a large salad with egg whites :) Cover and bake at 325 for 20-30 minutes. Cut into 8 servings and put in the fridge for a quick, simple and healthy breakfast choice. High protein, low fat and a great way to get your veggies in first thing in the morning! My personal choice for spices-McCormics Garlic Pepper grinder....great stuff! Enjoy

Adding to our menu....

noreply@blogger.com (Our Coaches) — Thu, 17 Feb 2011 17:57:00 +0000

We've got a few new things on our menu. Here by popular demand...Chai Tea! Also help yourself with our Antioxident Pomegranite/Blueberry protein shake or our new Anti Inflammatory shake. New shake flavors this month are German Chocolate Cake and Toasted Marshmallow. Stop by for breakfast, lunch, snack or post workout recovery!

Open on Mondays

noreply@blogger.com (Our Coaches) — Sat, 27 Nov 2010 22:02:00 +0000

Hello Everyone,
We just wanted to let you all know that we will be open on Mondays now from 10am-2pm so come on it and get your shake on.

Week 4

noreply@blogger.com (Our Coaches) — Wed, 06 Oct 2010 19:15:00 +0000

Hi everyone, I hope you're all having a great week and enjoying this beautiful fall weather. The leaves are starting to change color (one of the best parts of living in New England) and the humidity is finally gone! What more reason do we need to get outside for a walk? Take advantage while you can. So, has anyone made any changes to their healthy or healthier lifestyle this week? Week 3 we talked about boosting your metabolism. There were lots of ideas and helpful tips being passed around. Hopefully at least one of them stayed with you through the week and you were able to aply it to your lifestyle. This week we'll be talking about carbs. With all the fear of carbs that's out there, we want to educate you on the facts of carbs, and how to use them properly and not be afraid of them. All carbs are not created equal! Don't miss week 4 to learn about them. The password for this week is formula1. Remember to go to herbalifewlc.com and click onto week 4 and enter the password. Print out the info and bring it to class if you can. As most of you know, October is Breast Cancer Awareness month. Shake it up! will have a special shake this month to help raise awareness and funds for this great cause. Our slogan - Think pink, drink pink will be posted soon with our new pink shake! All profits from our pink shake will be donated to help support this effort. Spread the word to your co-workers and family. We will be happy to make deliveries to your place of business or office to help raise awareness! As always, the coaches here at Shake it up! are here for YOU. If you have any questions, concerns, or just need to talk to someone who is like minded, give us a call or just stop by and we'll be happy to talk with you. Encouragement is what we do best! Have a great week and I hope to see you all soon. Kelly MorganPersonal Health & Wellness CoachShake it up! Nutrition Center860-234-7630

Protein 101

noreply@blogger.com (Our Coaches) — Tue, 05 Oct 2010 20:57:00 +0000

Eat Protein 5 times a day
10-15 grams per snack
25-35 grams per meal

Eat Every Day-

2-3 servings of Whole Grain

2 serving of Fruit

5 servings of Veggies

5 servings of Protein

Eat a protein with a Fiber every time you eat!!!

Join us to support the penguins

noreply@blogger.com (Our Coaches) — Thu, 30 Sep 2010 16:06:00 +0000

http://www.mysticaquarium.org/visit/calendar/details/83-4th-annual-penguin-run-walk-or-waddle

week 3 weight lost challenge

noreply@blogger.com (Our Coaches) — Tue, 28 Sep 2010 19:42:00 +0000

Hi Everyone, It's week 3 of the Fall Weight Loss Challenge. By now you should all have a plan that is working for you. If your stuck, unmotivated or just need some extra encouragement, get in touch with any of the coaches and we'll set you up for some one on one time. Sometimes that's all it takes to get moving again and that's what we're here for! The password for week 3 info is herbaltea. Go to the website herbalifewlc.com and click on week 3, enter the password and print out the info. If you don't want to print it out, at least read it. It's great information and you'll be prepared to ask any questions at our next meeting. Has anyone done anything different this week pertaining to our last class? I'm sure many of you are thinking to yourselves "now what was that class about....." This is why it's so important to print out the info....we can look it over as much as we want! Life happens and we have distractions all over the place. Lets spend a little time focused on getting ourselves healthy. So, what have you changed this week? Increased your water? Bought healthy groceries so you could make some good choices for late night snacks? Visited our blog shakeitupct.com to get tips and inspiration? Do something. If you don't change anything, you won't change. It's as simple as it sounds. In order to change, you have to actually decide what to do and FOLLOW THROUGH. If you need ideas or encouragement, let me know. I'm happy to offer advice or a kick in the butt! I hope to see you all this week. Take care and be healthy. Kelly Kelly MorganPersonal Wellness Coach Shake it up! Nutrition Center860-234-7630

Shake it up! Helping Moms

noreply@blogger.com (Our Coaches) — Thu, 09 Sep 2010 03:35:00 +0000

All of us at Shake it up! are Moms, and we know how hard it is to pack the kids into the car just to unpack them time and time again. We would like to offer a new service to help out our fellow Moms. Call us ahead, park in front on the road or at our side door and we will bring out your shake to you! We aren't a drive through, but we know the convenience of using one and we want our customers to have the option for a quick but HEALTHY stop. Call the shop at 860-373-8097 to order your shake. Remember, in order to be healthy, we have to CHOOSE to be helthy.

Shake it up! has moved!

noreply@blogger.com (Our Coaches) — Thu, 09 Sep 2010 03:29:00 +0000

Shake it up! has moved, but not to worry, we haven't gone far. We're in the same building - about 15 steps up the hall. We're across from the Downtown Creamery. We LOVE our new spot. Stop in and check us out. This is the first week of our Weight Loss Challenge so don't forget to weigh in. We're on Facebook at Shake it up! Nutrition Center.

When to Eat?

noreply@blogger.com (Our Coaches) — Thu, 26 Aug 2010 14:29:00 +0000

In my inbox this morning I had an email from the Jillian Michaels website I subscribe to. The question she answers in detail is, "When is the best time to eat, before or after a workout?" This is a question that many people have asked us during both personal evaluations and Weight Loss Challenges.

'The Biggest Loser' fitness instructor answers by saying, "Both. Here's what I like to do: have my breakfast at 9 a.m., work out from 10:30 to 12, and eat by 1 p.m.
Here's why:
Back in the old days, people thought they should train on an empty stomach in order to burn more fat, but that has turned out to be FALSE. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session. For these reasons, I suggest you eat something 45 minutes to an hour before training — you'll have more energy and endurance to work harder, burn more calories, and improve your muscle tone.
After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein [about 20 grams] and carbs will give the best results."

Hope this helps! :)

20 Worst Drinks in America 2010

noreply@blogger.com (Our Coaches) — Wed, 18 Aug 2010 18:53:00 +0000

20 Worst Drinks in America 2010

20. Worst Water
Snapple Agave Melon Antioxidant Water (1 bottle, 20 fl oz)
150 calories
0 g fat
33 g sugars
Sugar Equivalent: 2 Good Humor Chocolate Éclair Bars

While “Worst Water” may sound like an oxymoron, the devious
minds in the bottled beverage industry have even found a way to
besmirch the sterling reputation of the world’s most essential
compound. Sure, you may get a few extra vitamins, but ultimately,
you’re paying a premium price for gussied-up sugar water. Next
time you buy a bottle of water, check the recipe: You want two parts
hydrogen, one part oxygen, and very little else.

19. Worst Bottled Tea
SoBe Green Tea (1 bottle, 20 fl oz)
240 calories
0 g fat
61 g sugars
Sugar Equivalent: 4 slices Sara Lee Cherry Pie

Leave it to SoBe to take an otherwise healthy bottle of tea and
inject it with enough sugar to turn it into dessert. The Pepsiowned
company’s flagship line, composed of 11 flavors with
names like “Nirvana” and “Cranberry Grapefruit Elixir,” is
marketed to give consumers the impression that it can cleanse
the body, mind, and spirit. Don’t be fooled. Just like this bottle of
green tea, all of these beverages are made with two primary
ingredients: water and sugar.

18. Worst Energy Drink
Rockstar Energy Drink (1 can, 16 fl oz)
280 calories
0 g fat
62 g sugars
Sugar Equivalent: 6 Krispy Kreme Original Glazed Doughnuts
None of the energy provided by these full-sugar drinks could ever
justify the caloric load, but Rockstar’s take is especially frightening.
One can provides nearly as much sugar as half a box of Nilla
Wafers. In fact, it has 60 more calories than the same amount of
Red Bull and 80 more than a can of Monster. If you’re going to
guzzle, better choose one of the low-cal options. We like Monster;
it offers all the caffeine and B vitamins with just enough sugar to
cut through the funky extracts.

17. Worst Bottled Coffee
Starbucks Vanilla Frappuccino (1 bottle, 13.7 fl oz)
290 calories
4.5 g fat (2.5 g saturated)
45 g sugars
Sugar Equivalent: 32 Nilla Wafers

With an unreasonable number of calorie landmines
peppered across Starbucks’ in-store menu, you’d think the
company would want to use its grocery line to restore faith in
its ability to provide caffeine without testing the limits of your
belt buckle. Guess not. This drink has been on our radar for
years, and we still haven’t managed to find a bottled coffee
with more sugar. Consider this—along with Starbucks’
miniature Espresso and Cream Doubleshot—your worst
option for a morning pickup.

16. Worst Soda
Sunkist (1 bottle, 20 fl oz)
320 calories
0 g fat
84 g sugars
Sugar Equivalent: 6 Breyers Oreo Ice Cream Sandwiches
Wait . . . but aren’t all sodas equally terrible? It’s true they all
earn 100 percent of their calories from sugar, but that doesn’t
mean there aren’t still varying levels of atrocity. Despite the
perception of healthfulness, fruity sodas tend to carry more sugar
than their cola counterparts, and none make that more apparent
than the tooth-achingly sweet Sunkist. But what seals the orange
soda’s fate on our list of worsts is its reliance on the artificial
colors yellow 6 and red 40—two chemicals that may be linked to
behavioral and concentration problems in children.

15. Worst Beer
Sierra Nevada Bigfoot (1 bottle, 12 fl oz)
330 calories
0 g fat
32.1 g carbohydrates
9.6% alcohol

Carbohydrate Equivalent: 12-pack of Michelob Ultra
Most beers carry fewer than 175 calories, but even your average
extra-heady brew rarely eclipses 250. That makes Sierra’s Bigfoot
the undisputed beast of the beer jungle. Granted, the alcohol itself
provides most of the calories, but it’s the extra heft of carbohydrates
that helps stuff nearly 2,000 calories into each six-pack. For
comparison, Budweiser has 10.6 grams of carbs, Blue Moon has 13,
and Guinness Draught has 10. Let’s hope the appearance of this gutinducing
guzzler in your fridge is as rare as encounters with the
fabled beast himself.

14. Worst Kids' Drink
Tropicana Tropical Fruit Fury Twister (1 bottle, 20 fl oz)
340 calories
0 g fat
60 g sugars
Sugar Equivalent: Two 7-ounce canisters Reddi-wip

Don’t let Tropicana’s reputation for unadulterated OJ lead you to
believe that the company is capable of doing no wrong. As a
Pepsi subsidiary, it’s inevitable that they’ll occasionally delve
into soda-like territory. The Twister line is just that: a drink with
10 percent juice and 90 percent sugar laced with a glut of
artificial flavors and coloring. You could actually save 200
calories by choosing a can of Pepsi instead.

13. Worst Functional Beverage
Arizona Rx Energy (1 can, 23 fl oz)
345 calories
0 g fat
83 g sugars
Sugar Equivalent: 6 Cinnamon Roll Pop-Tarts

Obviously Arizona took great pains in making sure this can came
out looking like something you’d find in a pharmacy. But if your
pharmacist ever tries to sell you this much sugar, he should have
his license revoked. And if it’s energy you’re after, this isn’t your
best vehicle. Caffeine is the only compound in the bottle that’s
been proven to provide energy, and the amount found within is
about what you'd get from a weak cup of coffee.

12. Worst Juice Imposter
Arizona Kiwi Strawberry (1 can, 23 fl oz)
345 calories
0 g fat
81 g sugars
Sugar Equivalent: 7 bowls of Froot Loops

The twisted minds at the Arizona factory outdid themselves with
this nefarious concoction, a can the size of a bazooka loaded
with enough of the sweet stuff to blast your belly with 42 sugar
cubes. The most disturbing part isn’t that it masks itself as some
sort of healthy juice product (after all, hundreds of products are
guilty of the same crime), but that this behemoth serving size
costs just $.99, making its contents some of the cheapest
calories we’ve ever stumbled across.

11. Worst Espresso Drink
Starbucks Peppermint White Chocolate Mocha with Whipped Cream (venti, 20 fl oz)
660 calories
22 g fat (15 g saturated)
95 g sugars
Sugar Equivalent: 8½ scoops Edy’s Slow Churned Rich and Creamy Coffee Ice Cream

Hopefully this will dispel any lingering fragments of the
“health halo” that still exists in coffee shops—that misguided
belief that espresso-based beverages can’t do much
damage. In this 20-ounce cup, Starbucks manages to pack
in more calories and saturated fat than two slices of deepdish
sausage and pepperoni pizza from Domino’s. That
makes it the equivalent of dinner and dessert disguised as a
cup of coffee. If you want a treat, look to Starbucks’ supply
of sugar-free syrups; if you want a caffeine buzz, stick to the
regular joe, an Americano, or a cappuccino.

10. Worst Lemonade
Auntie Anne’s Wild Cherry Lemonade Mixer (32 fl oz)
470 calories
0 g fat
110 g sugars
Sugar Equivalent: 11 bowls of Cookie Crisp cereal

There is no such thing as healthy lemonade, but Auntie’s line of
Lemonade Mixers takes the concept of hyper-sweetened juice and
stretches it to dangerous new levels. See, sugar digests faster
than good-for-you nutrients like protein and fiber, which means it’s
in your blood almost immediately after you swallow it. Drinking the
3 or 4 days’ worth of added sugar found here jacks your blood
sugar and results in strain to your kidneys, the creation of new fat
molecules, and the desire to eat more. Ouch.

9. Worst Hot Chocolate
Starbucks White Hot Chocolate with Whipped Cream
(venti, 20 fl oz)
520 calories
16 g fat (11 g saturated)
75 g sugars
Sugar Equivalent: 9 Strawberry Rice Krispie Treats

See that stack of Rice Krispie Treats? It’s just three treats shy of
two full boxes. Unless you were a contestant on Fear Factor—
and there was a sizeable monetary prize on the line—you’d
never even consider noshing down that much sugar at once. But
here’s what’s interesting: While that stack is the sugar
counterpart to this atrocity from Starbucks, it still has 40 percent
less saturated fat. Makes us wonder what’s going on in the hot
chocolate. Stick to beverages with single-flavor profiles instead of
pile-on recipes like this and you’ll fare better every time.

8. Worst Frozen Coffee Drink
Dairy Queen Caramel MooLatte (24 fl oz)
870 calories
24 g fat (19 g saturated, 1 g trans)
112 g sugars
Sugar Equivalent: 12 Dunkin’ Donuts Bavarian Kreme Doughnuts

Coffee-dessert hybrids are among the worst breed of beverages.
This one delivers 1 gram of fat and 4.6 grams of sugar in every
ounce, making even Starbucks’ over-the-top line of Frappuccinos
look like decent options. Maybe that’s why DQ decided to give it a
name that alludes to the animal it promises to turn you into. If you
can bring yourself to skip DQ and head to a coffee shop instead,
order a large iced latte with a couple shots of flavored syrup and
save some 600 calories. But if you’re stuck where you are, you’re
better off pairing a small treat with a regular cup of joe.

7. Worst Margarita
Traditional Red Lobster Lobsterita (24 fl oz)
890 calories
0 g fat
183 g carbohydrates
Carbohydrate Equivalent: 7 Almond Joy candy bars

Of all the egregious beverages we’ve analyzed, the Lobsterita
surprised us the most. The nation’s biggest fish purveyor is one
of the few big players in the restaurant biz to provide its
customers with a wide selection of truly healthy food options. We
would hope they’d do the same with the beverages, but obviously
not. Drink one of these every Friday night and you’ll put on more
than a pound of flab each month. Downgrade to a regular
margarita on the rocks and pocket the remaining 640 calories.

6. Worst Float
Baskin-Robbins Ice Cream Soda (vanilla ice cream and cola)
(large, 28.6 fl oz)
960 calories
40 g fat (25 g saturated, 1.5 g trans)
136 g sugars
Sugar Equivalent: 9.7 Fudgsicle fudge bars

Done right, an ice cream float can be a decent route to indulgence.
Go to A&W and you’ll land a medium for fewer than 400 calories.
Order it with diet soda and you’ve dropped below 200 calories. So
why can’t Baskin-Robbins make even a small float with fewer than
470 calories? Because apparently the chain approaches the art of
beverage-crafting as a challenge to squeeze in as much fat and sugar
as possible. Whatever you order, plan on splitting it with a friend.

5. Worst Frozen Fruit Drink
Krispy Kreme Lemon Sherbet Chiller (20 fl oz)
980 calories
40 g fat (36 g saturated)
115 g sugars
Sugar Equivalent: 16 medium-size chocolate eclairs

Imagine taking a regular can of soda, pouring in 18 extra
teaspoons of sugar, and then swirling in half a cup of heavy
cream. Nutritionally speaking, that’s exactly what this is, which is
how it manages to marry nearly 2 days’ worth of saturated fat
with enough sugar to leave you with a serious sucrose hangover.
Do your heart a favor and avoid any of Krispy Kreme’s “Kremey”
beverages. The basic Chillers aren’t the safest of sippables
either, but they’ll save you up to 880 calories.

4. Worst Frozen Mocha
Così Double Oh! Arctic Mocha (gigante, 23 fl oz)
1,210 calories
19 g fat (10 g saturated)
240 g sugars
Sugar Equivalent: 41 Oreo Cookies

A frozen mocha will never be a stellar option, but we’ve still never
come across anything that competes with this cookie-coffeemilkshake
hybrid from Così. Essentially it’s a mocha Blizzard
made with Oreo cookies and topped with whipped cream and an
oversize Oreo. The result is a beverage with more calories than
two Big Macs and more sugar than any other drink in America.

3. Worst Drive-Thru Shake
McDonald’s Triple Thick Chocolate Shake (large, 32 fl oz)
1,160 calories
27 g fat (16 g saturated, 2 g trans)
168 g sugars
Sugar Equivalent: 13 McDonald’s Baked Hot Apple Pies

There are very few milk shakes in America worthy of your
hard-earned calories, but few will punish you as thoroughly as
this Mickey D’s drive-thru disaster. Not only does it have more
than half your day’s caloric and saturated fat allotment and
more sugar than you’d find in Willy Wonka’s candy lab, but
Ronald even finds a way to sneak in a full day of cholesterolspiking
trans fat. The scariest part about this drink is that it’s
most likely America’s most popular milk shake.

2. Worst Smoothie
Smoothie King Peanut Power Plus Grape (large, 40 fl oz)
1,498 calories
44 g fat (8 g saturated)
214 g sugars
Sugar Equivalent: 20 Reese's Peanut Butter Cups

If Smoothie King wants someone to blame for landing this high on our
worst beverages roundup (and truth be told, its entire menu is riddled
with contenders), the chain should point the smoothie straw at
whichever executive came up with the cup-sizing structure. Sending
someone out the door with a 40-ounce cup should be a criminal offense.
Who really needs a third of a gallon of sweetened peanut butter blended
with grape juice, milk, and bananas? Sugar-and-fat-loaded smoothies
like this should be served from 12-ounce cups, not mini kegs.

1. Worst Beverage in America
Cold Stone PB&C (Gotta Have It size, 24 fl oz)
2,010 calories
131 g fat (68 g saturated)
153 g sugars
Sugar Equivalent: 30 Chewy Chips Ahoy Cookies

In terms of saturated fat, drinking this Cold Stone catastrophe is like
slurping up 68 strips of bacon. Health experts recommend capping
your saturated fat intake at about 20 grams per day, yet this
beverage packs more than three times that into a cup the size of a
Chipotle burrito. But here’s what’s worse: No regular shake at Cold
Stone, no matter what the size, has fewer than 1,000 calories. If
you must drink your ice cream, make it one of the creamery’s
“Sinless” options. Otherwise you’d better plan on buying some
bigger pants on the way home.

Fall Weight Loss Challenge

noreply@blogger.com (Our Coaches) — Sat, 14 Aug 2010 22:50:00 +0000

Fall Weight Loss Challenge

We are now having sign ups for our Fall Weight Loss Challenge.

First classes will be the week of Labor Day, beginning September 7th.

Tuesdays: 10:30am

Thursdays: 5:30pm

Saturday: 9:00am

$35 to join for 12 weeks of nutrition classes.

Stop by the shop and sign up today!

Grand Opening Delayed

noreply@blogger.com (Our Coaches) — Mon, 09 Aug 2010 21:40:00 +0000

We are pushing back the Grand Opening of our new space. Believe us, we want to be in there as much as you want to see us there!!! We will let you know as soon as we have a new date so you can all mark the day.

Shake it up! Will Be At River Glow Sat 14th !!

noreply@blogger.com (Our Coaches) — Mon, 09 Aug 2010 21:25:00 +0000

Anyone who has come to the Westerly Pawcatuck area the night of River Glow knows how amazing the evening is. Town is buzzing with entertainment, vendors and special offers. The main event is seeing the Pawcatuck River illminated with floating bon fires. Shake it up! will have a table set up right outside our building ( in front of our soon to be new space ) next to the Downtown Creamery. We will have a sign up sheet for our upcoming Fall Weight Loss Challenge. We will also be able to schedule free wellness consultations, so bring the friends that you've been bugging to stop by the shop, but haven't yet. And the best of all, we'll be having free shake samples!! Bring the family and friends to the party! Hope to see you there.
River Glow - Sat Aug.14th 7-10pm

Morning Madness vs Coffee Coolatta

noreply@blogger.com (Our Coaches) — Tue, 20 Jul 2010 21:01:00 +0000

Our amazing new coffee creation will give you a meal AND energy in one!

Morning Madness:
2 scoops cafe latte
2 fresh brewed coffee ice cubes ( or 1 tsp instant coffee )
1/2 oz English Toffee
1 tsp Original Herbal Tea Concentrate

On a recent episode of Dr. Oz, the Dr. recommended adding green tea to your coffee for a great fat burn and weight loss! Here it is in our new Morning Madness shake. Here's how it compares to the Dunkin' Donuts Medium Coffee Coolatta:

Coffee Coolatta
calories-360
cal from fat-50
sugar-73g
protein-6g

Morning Madness
calories-180
cal from fat-3.5
sugar-21g
protein-27g

Summer Tips: Part 1

noreply@blogger.com (Our Coaches) — Wed, 14 Jul 2010 18:52:00 +0000

I don't know if anyone loves Dr. Oz more than we do here at Shake it up! Why...because he believes in changing so many little things that can eventually turn out to be a big thing...a healthy body and lifestyle. Check out a couple of his tips that cover our favorite topics...Chocolate and wine!!!!

Eat dessert in the afternoon. "The one thing I'm adamant about is not having dessert after dinner," said Dr. Oz. "You can have sweets, like chocolate, but I don't want people having dessert after dinner." Why the hard line? Because following a big meal with a sugary-dessert, he explains, produces a surge of insulin which in turn socks away all the calories you ate at dinner as fat. "Dessert is metabolic suicide," he said. That said, Dr. Oz recommends -- indeed urges you -- to eat chocolate every day! "Of all the sweet snacks, chocolate is the healthiest because it's not loaded with trans fats," he said. In fact, a recent study just reported that chocolate-eaters have nearly half the risk of heart disease as non-chocolate eaters. Here's how to make chocolate work for you: Choose dark, rather than milk chocolate or white chocolate. The dark chocolate has many of those indirectly-helpful-for-slimming antioxidants we mentioned earlier. Eat a small amount (say, a quarter of a regular-size candy bar) as your afternoon treat.. "Since you're not eating other food with it," said Dr. Oz, "you won't deposit those calories as fat."

Have wine with dinner. Timing is everything when it comes to alcohol. Drink a glass of wine or have a cocktail before you start eating, and the pleasantly relaxing intoxication may relax you enough into making less-desirable diet decisions: What's a little sour cream? A bite of your macaroni and cheese? Sure! How 'bout some cheesecake for dessert? Instead, Dr. Oz recommends pouring your wine and having it as you start to eat. "That way you're not going to overeat and -- " he points out, "the rest of your wine can be used as your after-dinner dessert."

Anyone have a good chocoalte choice that they use to curb their sweet tooth? Share....

New Shake!

noreply@blogger.com (Our Coaches) — Thu, 08 Jul 2010 20:50:00 +0000

We have an AMAZING new shake - Tiramisu! It is sooooo good and you swear you're being naughty but it's still under 200 calories!!! I will make this heavenly creation FREE for the first person to email me.........a sweet treat for checking out our blog. kellymorganbl@hotmail.com

Coming soon.......FREE SHAKE CONTEST

noreply@blogger.com (Our Coaches) — Fri, 02 Jul 2010 18:23:00 +0000

Here's a great reason to check out our new blog- win a FREE SHAKE from Shake it up! Coming soon, we will be having a weekly contests, question or quiz with one lucky ( or smart ) blogger winning a free shake. Want to start now? OK......here it is-

We will put the names of the first 10 people who email Kelly with their Shake it up! or Weight Loss Challenge testimony into a drawing for a FREE SHAKE.

Our testimonies are so important. You have no idea how YOUR story might inspire someone else. Lets spread the good news of healthy living and encourage others to join us!

Send me your testimony asap.........you KNOW how good our shakes are!

kellymorganbl@hotmail.com

Fundraiser Live Concert

noreply@blogger.com (Our Coaches) — Fri, 02 Jul 2010 18:16:00 +0000

Come listen to Cammy Morgan perform at Shake it Up! as she puts on a fundraising concert to raise money for the Lighthouse Community Baptitst Church youth mission trip to Philly. There is a suggested donation of $5 per person or $20 per family.

Over $450.00 Paid to Winners of the Weight Loss Challenge!

noreply@blogger.com (Our Coaches) — Fri, 02 Jul 2010 17:50:00 +0000

Congratulations to our Weight Loss Challenge winners!!! We had some amazing results:

1st - Melissa Taylor lost 11.53% and 19.25 inches
2nd-Jen Roberts lost 11.45% and lost an AMAZING 29.9 inches
3rd-Debbie Fortune lost 10.66% and lost 23.5 inches
Honorable Mention-Steph Ferriss lost 10.24%
Most inches lost-Jason Aiello-14.25

Everyone did a great job and worked really hard for their success. We really love to give a special shout out to those that lose 10% of their weight. What an amazing achievement! You've changed your lives!

We want to encourage you to sign up for our Summer Weight Loss Challenge. Weigh-ins are going on now, so stop by the shop and sign up. The cost is $25 and there are no meetings. Just stop in once a week to get weighed and go to our blog for weekly information and encouragement. Keep up the great work!

TIME TO KICK INTO GEAR!!!

noreply@blogger.com (Our Coaches) — Fri, 18 Jun 2010 18:37:00 +0000

Hey Everyone!!!

ITS OUR LAST WEEK OF OUR SRING WEIGHTLOSS CHALLENGE!! Its time to kick it into gear and give it all we have for this last week!! Finish STRONG!!! We can all do it! We will be celebrating on July 1st!! So that means no cheating! :)

Get Growing!!!

noreply@blogger.com (Our Coaches) — Fri, 04 Jun 2010 02:39:00 +0000

There is nothing more LOCAL than food grown in your very own yard! This is just a TASTE of what I have been harvesting from my own garden. Last year was the first time I ever attempted growing any vegetable (or fruit)and my bountiful garden is proof that ANYONE...even us busy working moms....CAN DO IT! I

Growing your own fruits and vegetables means that you know exactly what does and does not go into your food and exactly where it comes from. You will get healthier in a number of ways. Not only will you end up eating more fruits and vegetables, but you will be getting added exercise. Did you know that you can burn as many calories in 45 minutes of gardening as you can in 30 minutes of on that cardio machine at the gym? Not to mention the added benefit of reducing stress :)
One of the biggest paybacks for me has been that I have been able to teach my kids where their food actually comes from and that it is rewarding to tend to the food that you will soon eat. For dinner they both ate every last bite of their starwberry and red leaf lettuce salads....strawberries and lettuce that they picked! They are squealing with excitement when they see new seedlings or berries pop up. So go ahead...it's not too late...start growing!

noreply@blogger.com (Our Coaches) — Sun, 30 May 2010 00:52:00 +0000

What an AWESOME day!! Did the annual NSEF road race and it was a reminder of how much I need my girls to pull me through! Thanks to Barbara for the chit chat to distract me from the pain to Kerri for the tow at the end!! Thanks to all who stopped by the Shake it up! rehydration station. GREAT DAY!

Recovery & Rejuvenation Workshop!!!!!

noreply@blogger.com (Our Coaches) — Thu, 20 May 2010 18:13:00 +0000

Learn how reduce soreness, bring down inflammation and fuel your body pre and post exercise!

Great for anyone who has regular pain and soreness in the muscles and joints.

Through:

- Self myofascial release (Foam Roller Included)
- Dynamic Flexibility
- Static Stretching
- Anti-Inflammatory Foods
- Nutrient Timing (Pre & Post Workouts)
- Recommended Supplements

Where: Precision Fitness, 37 West Broad Street, 2nd Floor, Pawcatuck, CT 06379
http://www.goprecisionfitness.com/
401-489-0551

When: Thursday May 26th 5:30 PM

How Much: $49.99 - Includes a 3' Foam Roller and Workshop Manual

LIMITED To FIRST 12 People So Sign Up TODAY!