Event, THM

No Excuses THM New Year Challenge

You know you are going to make a New Year’s resolution to get back on track, eat healthy, exercise more and lose some unwanted weight. Well I want to help you keep that commitment  past the middle of January! I am hosting an 8 week accountability New Year Challenge to help you keep your goals. This is for those who want to follow or are already following the Trim Healthy Mama way of eating. Having a general understanding of the plan is a plus to joining this challenge, but newcomers are welcome too. We will have a beginning and ending local meet-up, but online participants are welcome as well. Even if you can’t attend the local meet-ups you will still be eligible for prizes! This group has a minimum of 5 members and a maximum of 20. The cost is $150 per person. Men, women and teenagers are welcome. (Must be at least 13 to participate and accompanied by a parent if under the age of 18.)

Who’s invited?

  • Women, Men and Teenagers
    (Must be at least 13 to participate and accompanied by a parent if under the age of 18.)
  • Anyone in the greater St. Louis area is invited to attend the local meet-ups. So far there is a beginning and ending meet-up scheduled. I am trying to find a venue for a meet up in the middle as well!
  • Anyone in the US can participate in this challenge online! If you are the winner of the challenge the prizes and you cannot attend the meet-ups your gifts will be shipped to you.

What’s included?

  • $10 off coupon for website access PLUS $10 off this package if are a THM website member!! That means you can get 3 months of web access for just $5!!! (You will be refunded $10 when I confirm your website membership. You can use the $10 off coupon on any website subscription length. Website membership is not required for the challenge.)
  • A week of free coaching access if you sign up early! You will be added to the FB Challenge page on December 31st when you register early. Registering between 12/31 and the start date will gain you immediate access to the group.
  • Private Facebook group for the duration of the challenge.
  • Individual assessment. This will help me to prepare and give you personalized help.
  • First night “party” (Local meet up with refreshments at public library in High Ridge, MO)
  • Unlimited coaching in the support group.
  • Access to your coach via messenger, Mondays –Saturdays, 9am—7pm
  • Challenge checklist to keep you focused on good habits during the challenge and beyond.
  •  Free Sample 1-week Stubborn Loser Menu (We will do a 1 week SLM during the course for those who wish to participate
  • We will do a  “mini” fuel cycle during the challenge for those who wish to participate.
  • Mid-way meet-up
    • (Local meet up with refreshments at public library in High Ridge, MO)
  • Non-Scale Victory Competition for the one to lose the highest percentage of inches! $10 THM Gift Certificate
  • Scale Victory Competition for the one who drops the highest percentage of weight! $10 THM Gift certificate
  • Valentine Chocolate Drawing will take place February 4th to get your gift delivered to you in time for Valentines day. Prize is 10 Butterfly Bars (milk and dark) and a bag of THM Chocolate Chips
  • $20 THM Gift Certificate Drawing done on March 4th
  • Weekly practice of fuels: Light S, Deep S, E and FP days will be scheduled.
  • Exercise Challenges
  • January, February and March calendars to record your activity and progress
  • Blank weekly menu printouts for food journaling
  • Wrap Party Brunch, Saturday, March 9th from 11am-1pm at the library in High Ridge MO

Fine Print:

You will need to pay  in advance for this course. Any cancellations must be made by December 31st for a refund. This will allow time for others to join since it is a limited number group. Cancellations will not be refunded after December 31st. Once the challenge ends you will be removed from the private client group. This challenge includes  over $70 worth of prizes to keep you motivated throughout the challenge. You can win any of the giveaways whether you are able to participate in person or online. Those who are local will receive a Chocolate Muffin in a Mug packet at our first night meet up.

Non-Scale and Scale victories will be judged based upon percentage of inches or weight loss to help keep the playing field level for all participants. To participate in the Non-Scale Victory, Scale Victory challenges you must provide the following:

  • Bust, Waist, Hip, and Right Thigh measurements on 1/7/19 and 3/4/19 (for NSV)
  • Picture of your weight on scale with date printed beside it on 1/7/19 and 3/4/19 (for SV)
  • (More info will be given on how to take and send these measurements on the group site)

*Early registrants will be added to the Facebook challenge group starting December 31st and will have access to coach Shannon with any of their questions via email, messenger or text in the week leading up to the challenge beginning.

*All registrants will need to fill out and return coaching waivers upon registration. These forms are required by THM for participation.

My Favorites, THM

A Few of My Favorite Things ~ Nutritional Yeast

I am going to share with you some of my favorite products for making a healthy eating lifestyle so much easier! Each week I will pick another item to highlight. I will tell you where I get it and how I use it.

This week’s product is Nutritional Yeast. Don’t be confused by the name. This is not the kind of yeast that makes bread rise, it is an incredible seasoning that adds not only flavor but also protein and B vitamins to your food! I’m going to share with you the description from THM’s website because they describe it better than I could!


Nutritional Yeast flakes are addictively cheesy and have a nutty yumminess that you’ll find yourself wanting to sprinkle over and into most of your food! From snazzing up eggs in the a.m. to seasoning everything from soups to stir-frys and popcorn in the p.m., Nutritional Yeast takes flat and flavorless food and makes it fly!


But flavor is not the only reason you will love this stuff. This is the good for you yeast! Don’t let the word “yeast” confuse you. Nutritional yeast is not remotely like the yeast you think of that wreaks havoc on your body. In fact it has proven to be one of the best remedies to beat chronic candida so you can feel good every time you sprinkle it on your food. This delicious stuff is even anti-bacterial and anti-viral.
Most Nutritional Yeast is bright yellow, but Trim Healthy Mama Nutritional Yeast has a lovely, soft, buttery natural color. The reason for this is that it has not been fortified with those synthetic B vitamins (which turn everything yellow) as most Nutritional Yeast is. It contains a natural profile of B complex vitamins that will nourish your body gently without being harsh to your kidneys or liver as synthetic vitamins can be. This is a boon for pregnant woman who are looking for natural sources of folate to nourish their growing babies. You can be assured that it is certified GMO free and is third party lead tested for your peace of mind. We bring you the best because the best is hard to find.


Liberal sprinkling of Nutritional Yeast provides you with ample amounts of chromium and protein, both of which help stabilize your blood sugar. It also provides immune enhancing compounds beta-1, 3 glucan, trehalose, mannan and glutathione shown to help prevent cancer and improve cholesterol levels. We could rave on more but you just want to rip open your bag and get goin’ with your sprinkling, so we’ll just shut our gabs so you can open yours.

THM Store Site

Trust me, once you start using this product you will find you use it for everything. There are very few savory recipes that I don’t add it to. You can use it to make your own THM Bouillon for soups, it is great on popcorn, and I never make eggs without it!

So where do you get nutritional yeast? Well, you can get it through THM and it is one of the best prices around at just $.83 per ounce! However I have tried some other good brands as well. At this writing these all have excellent prices as well, but these prices are prone to fluctuating, so be sure to check before ordering. I have tried the Hoosier Hill Farm brand and the Now brand and both are great. I have not tried the Frontier Brand and it is an Add-on item, but it is a great price.

I hope that you will give this great item a try. It is a fantastic addition to your pantry!

THM

Online Fall Book Study Starts Tonight!

What if you didn’t have to gain weight during the holiday season? What if you could eat delicious food and gain only health? What if you could? Well, you can!

Join me for a 7-week study of the Trim Healthy Mama Plan Book. We will dive in and make sure you know the ins and outs of the Trim Healthy Mama plan to be able to enjoy this holiday season without guilt or weight gain.

We will get together each week in a private Facebook meeting group for a 2 hour discussion. You will get weekly assignments to read from your book and other various things to do to help you really learn the plan. You will get lots of recipes and tips to help you on your journey.

There is a $10 charge for this book study but I promise you it will be worth it! As a plus to joining this book study I will be willing to give you some personal, one on one advice as well. Do you have a specific plan issue you are dealing with that you need some individual help with? As a thank you for being a part of this book study you are going to be able to ask for help each week in addition to the prepared book discussion.* That is something I normally only do for my coaching clients!**

Want to join me for this study? Here is what you need to do:

  • First, make sure you have access to the THM Plan book. If you don’t have one you can order one from THM or from Amazon or just borrow one from the library!
  • Second, mark your calendar! Starting tonight we will meet once a week for a 7-Week Online Book Study on Tuesday Nights from 6:30-8:30 pm Central Time, October 30- December 11.
  • Third, you can register by clicking this button to pay your $10 registration fee via paypal. When I receive your payment I will send you an invitation to join the FB group. It is already set up so you will be added even though the study has not started yet. When you make your paypal payment please make sure you leave a note with your e-mail address. I will need your e-mail to add you to the FB group. (This will need to be the e-mail associated with your FB account.)

Fall Book Study

7 Week Online Book Study October 30- December 11 Tuesday Nights 6:30-8:30pm Central Time

$10.00

That is it! The first night of our study will be an intro night and you will get all you need to start your study. I hope that you will join me!
*Study members may submit one personal coaching question per week during the designated book study hours via FB messenger. I will respond to these questions within 24 hours after the book study discussion is over each week.
**I am a certified THM lifestyle coach and I have been an admin on the THM FB boards for 5 years and a website moderator since it launched. I would love to help you out on your THM journey! If you decide you are interested in one of my coaching packages, as a thank you for participating in this book study, you will be eligible for a 10% discount off of any of my coaching packages or classes.

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THM

Online Fall Book Study in One Week!

what if.jpg

What if you didn’t have to gain weight during the holiday season? What if you could eat delicious food and gain only health? What if you could? Well, you can!

Join me for a 7-week study of the Trim Healthy Mama Plan Book. We will dive in and make sure you know the ins and outs of the Trim Healthy Mama plan to be able to enjoy this holiday season without guilt or weight gain.

We will get together each week in a private Facebook meeting group for a 2 hour discussion. You will get weekly assignments to read from your book and other various things to do to help you really learn the plan. You will get lots of recipes and tips to help you on your journey.

There is a $10 charge for this book study but I promise you it will be worth it! As a plus to joining this book study I will be willing to give you some personal, one on one advice as well. Do you have a specific plan issue you are dealing with that you need some individual help with? As a thank you for being a part of this book study you are going to be able to ask for help each week in addition to the prepared book discussion.* That is something I normally only do for my coaching clients!**

Want to join me for this study? Here is what you need to do:

  • First, make sure you have access to the THM Plan book. If you don’t have one you can order one from THM or from Amazon or just borrow one from the library!
  • Second, mark your calendar! We will meet once a week for a 7-Week Online Book Study on Tuesday Nights from 6:30-8:30 pm Central Time, October 30- December 11.
  • Third, you can register by clicking this button to pay your $10 registration fee via paypal. When I receive your payment I will send you an invitation to join the FB group. It is already set up so you will be added even though the study has not started yet. When you make your paypal payment please make sure you leave a note with your e-mail address. I will need your e-mail to add you to the FB group. (This will need to be the e-mail associated with your FB account.)

Fall Book Study

7 Week Online Book Study October 30- December 11 Tuesday Nights 6:30-8:30pm Central Time

$10.00

That is it! The first night of our study will be an intro night and you will get all you need to start your study. I hope that you will join me!
*Study members may submit one personal coaching question per week during the designated book study hours via FB messenger. I will respond to these questions within 24 hours after the book study discussion is over each week.
**I am a certified THM lifestyle coach and I have been an admin on the THM FB boards for 5 years and a website moderator since it launched. I would love to help you out on your THM journey! If you decide you are interested in one of my coaching packages, as a thank you for participating in this book study, you will be eligible for a 10% discount off of any of my coaching packages or classes.

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Friday Fuel, Motivation, THM

Friday Fuel ~ Carbs Are Not The Enemy

Another new weekly post for you: Friday Fuel

In Friday Fuel, each week I will focus in on one of the Trim Healthy Mama fuel types, discussing its importance, when you should choose to eat it, different recipes in that fuel type, etc.

I am going to start with the E fuel type since it was requested. E (for energizing) fuel is made up of carbohydrates. I know, I know, there is much fear surrounding the eating of carbohydrates, but really, carbs are not the enemy. The problem with carbs only occurs when we eat the wrong kind or too many. Our standard American diet is full of highly processed, refined carbohydrates that go straight into our blood stream as sugar and cause all kinds of havoc in our bodies, including heart disease.

But carbohydrates, as God created them, are needed by our body! We cannot cast off this whole food group just because we have been eating it wrong. So let’s start our Friday Fuel series by learning why carbs are so important to our bodies.

brain carbs

It is trendy these days to forgo carbohydrates in our diets. We are told they are bad, the enemy, the number one way to gain weight. Well, if you are talking about the standard American diet full of refined sugar and refined white flour then you are absolutely right! But, not all carbs are created equal…

We were designed by our Creator to burn both fats and carbs. Eliminate one completely from your diet and your body misses it and suffers! We crave carbs simply because we were meant to eat them!

The wise thing to do is eat healthy carbs such as whole fruit, beans and legumes, grains in their unprocessed form and sweet potatoes. These healthy foods are far more gentle on your blood sugar than refined carbs and can rev your metabolism by supporting your thyroid and adrenal glands and give you the energy you need to function in this crazy world.

Please check out THIS STUDY to see exactly how important good carbohydrates are to positive brain function.

Don’t throw an entire God-given fuel out the window! Learn how to incorporate good carbs in a way that will keep your blood sugar steady and your brain healthy! I’d love to teach you how!

We’ll talk more about E meals next week, but for now, here are some of my favorite E snacks:

  • Apple with 1/4 cup Peanut Junkie Butter (THM cookbook p. 481) or sweetened, plain Greek yogurt with peanut flour stirred in
  • Light Rye Wasa crackers spread with light laughing cow cheese
  • 0% Greek yogurt or low fat cottage cheese and peaches
  • Whey protein or cottage cheese shake made with any E fruit
  • E muffins like chocolate cherry muffins (Trim Healthy Table p. 367)

Want to learn even more? Don’t forget my online fall book study starts on October 30th!  Anyone who participates in this book study will also be eligible for a 10% discount for any of my coaching or class packages that are booked before January 31st, 2019!