Vitamin & Mineral Supplements: What's Essential?

Are vitamin and mineral supplements really necessary? Can they really improve vitality & longevity?

As a nutrition and fitness professional, I’ve been studying micronutrients and supplements for over 15 years. I have people ask me the following questions on a weekly and sometimes daily basis. Can you identify?


• I’m confused about vitamin/mineral supplements. I hear conflicting advice from different sources.


• Do supplements really work; will they really make a difference in my health?


• Can’t I get all the nutrients I need by eating really healthy?


• At what age is it necessary and/or safe to begin taking a supplement?

• Are all supplement brands created equal?


• There are so many different vitamin, mineral, and nutrient supplements on the market, how do I know what I should be taking?


• How do I know I’m getting the best quality supplements?


• Supplements seem pretty expensive, is there a way that I can get what I really need without paying a fortune?


If you would like to have these questions answered for yourself, then you are invited to join us for a special doTerra Lifelong Vitality Program webinar on Saturday March 12th at 9am PST/10am MST/11am CST/noon EST. You must pre-register below. This is an open webinar and you are welcome to invite others to register and attend.

1. Please join my Webinar.

https://www1.gotowebinar.com/register/630698641

2. You will be connected to audio using your computer's microphone and speakers (VoIP). A headset is recommended.

Or, you may select "Use Telephone " after joining the Webinar.

Dial +1 (484) 589-1011

Access Code: 324-103-067

Audio PIN: Shown after joining the meeting

Webinar ID: 630-698-641


Presented by Melissa Guthrie, BSc, ACE – Nutritionist, Fitness Trainer, Health Educator.


To Your Best Health,

Double Your Weight Loss Starting Now

Many people think that gaining weight during the holidays is inevitable. I talk to people all of the time who accept holiday weight gain as a natural part of the season as much as they expect to see Christmas decorations in the stores. Unhealthy weight gain at any time of the year is not natural, nor desirable. In fact, the ideal is to maintain not gain. I have even coached hundreds of people in how to shed excess body fat during the holidays without feeling deprived or missing out on the foods they love. The key is the right foods, in the right amount, at the right time….Balanced Nutrition.



In addition, there is one super simple activity that can make a HUGE difference in not only whether or not you gain weight, studies show that it can help you double your weight loss (even during the final two months of the year!).

What is the secret? Bite It & Write It!! A 2008 study published in the American Journal of Preventive Medicine shows that by tracking your daily food intake in a "food journal" may double your weight loss efforts.


Researchers from Kaiser Permanente's Center for Health Research performed a study on 1,685 overweight and obese adults (men and women), whose average weight was 212 pounds. The researchers advised participants to adhere to a reduced-calorie eating plan ( DASH eating plan ) and had them record their daily food intake and their daily/weekly minutes of exercise.


After 20 weeks, the average weight loss was 13 pounds per person. In addition, researchers discovered that the more participants recorded what they ate, the more weight they lost in the end. Participants who did not keep a food diary lost about 9 pounds over the course of the study, while those who recorded their food intake six or more days per week lost 18 pounds—twice as much as those who didn't track any food!


If you’d like to learn more about achieving and maintaining your ideal body weight, you’ll want to attend…..

Get a Jump Start on the New Years Weight Loss Resolution &

Experience a Healthy Lifestyle Revolution.....

Simple Steps to Achieve & Maintain Your Ideal Body Weight


Healthy, Permanent weight reduction through….

• Reducing toxic load and releasing stubborn toxic fat.

• Increasing fat metabolism and improving overall metabolic function.

• Eliminating unhealthy food cravings & developing an appetite thermostat.

• Developing a simple, healthy balance of proper nutrition & physical activity.



Achieving & Maintaining Ideal Body Weight with Proper Nutrition & Essential Oils

Date & Time: Thursday December 16th @ 7pm - 8:15pm

Location: 4307 E. Blue Sage Court Gilbert, AZ 85297

Class Instructor: Melissa Guthrie - Fitness Trainer, Nutrition Coach, Health Educator, & Competitive Triathlete

Contact/RSVP: Jodi Lewis 480.213.6551 or Melissa Guthrie 1.800.775.0712 xt 7015 (Please RSVP!)

We look forward to having you attend. You are welcome to bring additional guests with you.


Gift Drawing & Healthy Snacks Provided.


Taught by Fitness, Nutrition Specialist, Health Educator - Melissa Guthrie. In addition to having two college degrees in Exercise Physiology and Nutritional Science, Melissa was once the fat kid and has achieved her ideal body weight and has maintained it for over 14 years.


To Your Best Health,

Melissa Guthrie



12 Steps to a Lighter Thanksgiving

Happy Thanksgiving Week!  There is so much to be grateful for.  I am grateful to share with you some tips to help you stay on  the lighter side this holiday.  I am also grateful to share with you a couple of events I'm doing this week that I know will be a great blessing to all who attend.

Tips for a Healthier Thanksgiving:

 Thanksgiving is a holiday centered around family, friends, & feasting (and for some football) as we express our gratitude for our many blessings. There are so many wonderful, positive, uplifting aspects of the holiday. What comes along is over-eating, excess sweets, lots of low levels of physical activity, and thus weight gain. For those who are susceptible to excessive holiday weight gain, this year lets focus on the "Maintain don't Gain" principle. We can avoid being part of the Big Fat problem by incorporating some of the following holiday healthification tips:




* Exercise every day of the week prior to and following the holiday.

* Exercise on Thanksgiving by going for a walk, run, bike ride, hike with friends or family.

*Participate in a Thanksgiving Day Turkey Trot (1-mile fun run/walk, 5K or 10K).

* Rather than just watching football on TV, participate in a friendly game of football with friends & family.

* If you have a tendency to splurge on Thanksgiving day, then be sure that the 2-3 days prior to the holiday you eat very healthy & clean (watch portions, eats lots of fresh fruits & veggies, some whole grains, and very lean proteins). Do the same for 2-3 days following the holiday.

* Be sure not to skip breakfast and/or lunch on Thanksgiving day. Doing so will result in overconsumpion and less likelihood to make healthy food choices. Not to mention meal skipping teaches the body to become an efficient fat storing machine.

* Use a smaller plate for your Thanksgiving Day meal. You will be less likely to overconsume. If you have a tendency to fill your plate with everything that is offered, select the items that special to you. For example, peas & carrots may be foods you could eat any day of the year. If you really love sweet potatoes and cornbread stuffing and these are foods you only ever eat on Thanksgiving, then skip the peas & carrots.

* Eat to the point of satisfaction rather than to the point of "I'm so full, I can't walk". We can eat small frequent meals throughout the day if we don't overconsume. This means more opportunities throughtout the day to enjoy these special holiday foods.

* Eat your calories, rather than drinking your calories. Opt for pure water rather than sodas, juices, alcoholic beverages, hot chocolate, etc. Water is what your body needs & it's calorie free. You can make some yummy flavored water by adding fresh fruit or CPTG essential oils to your water.

* Watch the sauces & gravies. Either skip them altogether or if you must have them, then consume just enough to get the flavor. Skip or go very light on whipped cream. Use the "dip 'n stick" technique rather than pouring your sauces/dressing directly on your food.

* Share a dessert or at least watch your portion size. Desserts are typically loaded with fat, sugar, & calories.

* Healthify your recipes - use applesauce instead of oil in your baking, use evaporated skim milk in place of cream, use more herbs/spices & less butter/oil in cooking, use chicken stock/vegetable stock in place of butter/oil in cooking, use lowfat or nonfat dairy products.

Events of the WEEK

If your week sounds like this...




Wednesday and Thursday:

Its beginning to smell a lot like turkey every where I go. Well the Turkey is not enough, add a ham to bake and glaze, stuffing to make and pies to bake and mashed potatoes too. I’ve been on my feet all day and soon the guest will come. The house is sparkling clean, the decorations hung, I’m worn out and wondering when the cooking will be done.



Friday and Saturday:

Dashing through the stores with a shopping cart or two, trodding down each aisle to find the super deals. My Arms are loaded down with packages and such, that cramping in my hand means I’m carrying too much. The shopping frenzy’s begun and will last almost a month; my head is throbbing from the noise and pressure – oh what fun. Hussle & bussle, hussle & bussle, stressing all the way!



You are invited to a Holiday Haven event on Saturday Nov 27th at 10:30am – noon. Come relax and receive an Aromatouch Hand or Foot Massage - Sure to refresh & renew, restore & revitalize, calm & soothe, invigorate and enliven not only your weary hands and feet but your whole body and mind.

Aromatouch massage reduces stress levels, increases blood flow & circulation, reduces inflammation, stimulates & boosts immune system, promotes whole body homeostatis. Aromatouch Technique developed by world renowned essential oil expert, Dr. David Hill.


How about a stress-less season with more peace, more calm, more joy?... Then stroll on over to the…


Holiday Haven Aromatouch Hand & Foot Massage Party

Date: Saturday November 27th at 10:30am – noon.

Location: 1263 E. Evergreen St. Mesa, AZ 85203

Cost: None – it’s a gift!

Hosted by Melissa Guthrie & Marianne Trask

Space Limited: Please RSVP to mmguthrie@hotmail.com 1.800.775.0712 xt 7015


Event will include healthy snacks, great prizes and gifts for all that attend.


Note: You will have the opportunity to receive an Aromatouch hand/foot massage and learn how to give an Aromatouch hand/foot massage (a great holiday gift for a friend or family member).

 *************** 

Learn how to optimize fitness, improve athletic performance, and stay healthy & injury-free year round.

How would your fitness training & sports performance be impacted if you could significantly…

· improve metabolic function and increase oxygen uptake

· improve oxygen and nutrient delivery to the cells

· reduce inflammation & oxidative stress associated with exercise, sports training & competing

· speed recovery from hard workouts and athletic injuries

· prevent injuries and boost immunity

· get better, deeper, more rejuvenating sleep

· and much more



Come learn how to maximize your fitness and sports performance naturally through optimal nutrition and the use of certified pure therapeutic grade essential oils.


Maximizing Fitness and Sports Performance with Nutrition and Essential Oils
Date and Time: Tuesday November 23rd 2010 @ 7pm

Location: 3087 E. Redfield Rd Gilbert, AZ 85234 (Higley & Guadalupe)

Presenter: Melissa Guthrie, Fitness & Nutrition Coach

RSVP/Contact: Sharon McDonald 480.275.9767 . Please RSVP as space is limited.

Give-Aways & Healthy Snacks!

 To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach, Fitness Trainer, Health Educator
Healthy Cooking Enthusiast
Competitive Triathlete & Runner

What Do You Want to Know About Healthy Weight Loss, Balanced Nutrition, & Sports Performance?

I am continually amazed at how in a time in world history where we have instant access to information about any topic, we are at large a society still living in the dark ages when it comes healthy living. It is my personal mission to learn all I can so I can teach all I can and thus empower people with the solutions they seek and help them achieve their goals as they relate to health, fitness and body weight.

I'm taking my business on the road to teach and empower people around the globe - it is my mission to reach as many people as possible and make a positive difference for them. This week I'm in Arizona presenting on the following 3 topics. I invite you to join me.

• Balanced Sports Nutrition to Optimize Training, Performance & Recovery
• Maximizing Sports Performance & Fitness with Nutrition & Essential Oils
• Simple Steps to Achieve & Maintain Ideal Body Weight with Nutrition & Essential Oils
  
  Details about each event is found below:
  
  
  Attention runners, walkers, & sports enthusiasts!

Your nutrition habits can not only make or break your day to day training, they can be the primary difference between a stellar race day and a race day disaster. You are training hard, don't leave your results to chance. Come learn how proper nutrition will help you to get the most out of your training, to optimize your event performance, and recover better than ever before?


....Sole Sports invites you to a special evening with sports nutritionist & fitness trainer - Melissa Guthrie, BSc Exercise Physiology & Nutrition & Science.


Balanced Nutrition for Optimal Training, Competition, & Recovery


By attending this event you will:
* better understand your body's nutrient requirements before, during and after exercise.
* learn what foods every runner/walker should consume for better health, faster recovery, & optimal performance.
* gain greater insights into how to determine the right foods in the right amount at the right time.
* and more!

Date: Thursday October 14, 2010
Time: 7:00pm (if you'd like to join the group walk/run it starts at 6:30pm)
Location: Sole Sports Running Zone 6941 N. Hayden Ste B-4, Scottsdale, AZ 85250
www.solesportsrunning.com



*************

Learn how to optimize fitness,
improve race times, and stay injury-free with
the Essential Sports Performance Edge.

How would your fitness training & sports performance be impacted if you could significantly…
*improve metabolic function and increase oxygen uptake
*improve oxygen and nutrient delivery to the cells
*reduce inflammation & oxidative stress associated with training & competing
*speed recovery from hard workouts and athletic injuries
*prevent injuries and boost immunity
*get better, deeper, more rejuvenating sleep
*and much more

Come learn how to maximize your fitness & sports performance naturally through proper nutrition and the use of certified pure therapuetic grade essential oils.


Maximizing Sports Performance & Fitness with Nutrition & Essential Oils

Date & Time: Friday October 15, 2010 @ 7pm – 9pm
Location: 1263 E Evergreen Street. Mesa, AZ 85203 (Brown & Stapley)
Class Length: approx. 90 minutes
RSVP: call 800.775.0712 xt 7015, email mmguthrie@hotmail.com to RSVP . Space is limited.
Door Prizes and Give-Aways & Healthy Snacks!


***********************************

Slim ‘n Fit Seminar Series Announces a Free Introductory Education Class…

Simple Steps to Achieve & Maintain Your Ideal Body Weight

Healthy weight reduction through….
* Reducing toxic load and releasing stubborn toxic fat.
* Increasing fat metabolism and improving overall metabolic function.
* Eliminating unhealthy food cravings & developing an appetite thermostat.
* Developing a simple, healthy balance of proper nutrition & physical activity.



Date & Time: Saturday October 16, 2010 @ 10 am – noon

Location: 1263 E. Evergreen Street Mesa, AZ 85203 (Brown & Stapley)

Class Length: approx. 1 ½ - 2 hrs (optional bonus Start Right training class from 1-2pm)

Door Prizes, Give-Aways, & Healthy Snacks Provided.

We look forward to having you attend.  You are welcome to bring additional guests with you.  Please RSVP to 1.800.775.0712 xt 7015 or mmguthrie@hotmail.com as space is limited.



All Classes Taught by Fitness & Nutrition Specialist, Melissa Guthrie. In addition to having two college degrees in Exercise Physiology & Nutritional Science, Melissa was once the fat kid and has achieved her ideal body weight and has maintained it for over 14 years. Melissa is also a competitive runner and triathlete. For more info regarding Melissa visit www.gettingfitwithmelissa.com and www.journeytothegold.com


To Your Best Health,




Melissa Guthrie
MBS Development Group
Nutrition Coach & Fitness Trainer
Tel: 800.775.0712 ext 7015
http://www.gettingfitwithmelissa.com/
Eat Right. Train Smart. Live Well.

What Does It Take to Achieve & Maintain Ideal Body Weight?

What does it take to achieve and maintain ideal body weight?

There are no magic pills, no effortless elixirs, no quick fixes. It does take effort, it does take commitment, it does take discipline, it does take action. So now that we’ve got that out of the way, let me share with you the good news.

I went through my own journey to achieving and maintaining ideal body weight. It began at the age of 12 when I came to my breaking point and decided that I was not going to be the fat kid any longer. Through my own initiative I started a daily exercise program and began a self-study course in nutrition. I didn’t have much professional assistance – what can you do at twelve years of age? Can’t drive, no job, no money, can’t get a gym membership, etc. So doing the best I could with the resources I had, my journey to ideal weight took about 6 years. The great news is I did it!

I achieved my ideal body weight during my freshman year of college and have maintained it now for over 14 years. And because of what I know and the healthy lifestyle habits that have become who I am, not just what I do I will be able to maintain my ideal weight for the rest of my life. Now that is complete FREEDOM, especially compared to the bondage I lived in as a fat, unhappy, self-conscious, unhealthy kid.

Of course, my own experience led me to dedicate my life to the study of fitness and nutrition, including two degrees in nutritional science and exercise physiology. I feel one of my life’s purposes is to bless and serve people all over the world, of all ages in leading the healthiest lives possible as well as achieving and maintaining ideal body weight. Fortunately, I have been able to create and to discover resources that can aid and assist people in reaching their goals much more quickly than I did. I will be sharing some of what I’ve found this evening on a special webinar .

“Achieving and Maintaining Ideal Body Weight with Proper Nutrition & Essential Oils” Webinar

Date: Tuesday August 31st at 6pm PST/7pm MST/8pm CST/9pm EST
Location: Where ever you are – it’s a Webinar!
Please Pre-Register by going to: https://www2.gotowebinar.com/register/713601411

The hope of achieving and maintaining an ideal body weight can be a struggle and seem like the impossible dream for many individuals of all ages.

Join us for a special Look Young, Feel Young webinar event in which we will be discussing simple steps to achieving and maintaining ideal body weight through proper nutrition and the use of certified pure therapeutic grade essential oils.

Presented by Melissa Guthrie, BSc Exercise Physiology & Nutritional Science, Fitness Trainer & Nutrition Coach.



To Your Best Health,
Melissa Guthrie
Triumph Training Nutrition Coach & Fitness Trainer
Health & Wellness Educator
Healthy Cooking Enthusiast
Competitive Triathlete

Summer Slim ‘n Fit Seminar Series

Announcing a Free Introductory Education Class…


Simple Steps to Achieve & Maintain Your Ideal Body Weight

Healthy weight reduction through….

• Reducing toxic load and releasing stubborn toxic fat.
• Increasing fat metabolism and improving overall metabolic function.
• Eliminating unhealthy food cravings & developing an appetite thermostat.
• Developing a simple, healthy balance of proper nutrition & physical activity.

Taught by Fitness & Nutrition Specialist, Melissa Guthrie. In addition to having two college degrees in Exercise Physiology & Nutritional Science, Melissa was once the fat kid and has achieved her ideal body weight and has maintained it for over 14 years.


Class Details:
Date & Time: Saturday June 12, 2010 @ 11am MST
Location: Richardson Home @ 2184 E. 1710 S. Spanish Fork, UT 84660
Class Length: approx. 1 hour


We look forward to having you attend. You are welcome to bring additional guests with you. Please RSVP to Jen or Rod Richardson Jen@rodalan.com or Rod@rodalan.com



To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach and Fitness Trainer

Take a Tip for your Day

Take a Tip for Your Day

Sometimes making improvements in our lives, our health, our fitness, and our nutrition can seem overwhelming. I always advocate just making one small improvement at a time. To attempt to make a complete overhaul is almost always a recipe for frustration and failure. Below you’ll find several simple actions you can take to improve your health one small step at a time.

Tip for Improving Hydration:

Most people are walking around in a mild state of dehydration; few people drink enough water. Water helps remove toxins and keeps the metabolism running optimally. #1 - first thing after you wake up drink 16 oz of pure water. #2 - replace one non-water beverage with 16 oz of pure water each day. #3 Work up to 10 to 12 8oz glasses of pure water each day.

Tip for Increasing Fiber Intake:

Fiber is essential to a healthy colon, helps you feel fuller longer, helps maintain steady blood glucose levels, & aids in weight loss/weight maintenance. Adults require 25-35gm of fiber/day. 100% Whole grains, beans/legumes, fresh fruits & veggies, & flax are great sources of fiber. Replace refined, processed foods with more wholesome, fiber rich whole foods.

Tip for Eating More Whole Fresh Foods:

Fast food franchises & processed food manufacturers deceptively pump their products full of harmful chemicals that are highly addictive which can lead to insatiable cravings. Fresh, whole foods & meals from-scratch are healthier & can be prepared in less time than it takes to get thru the drive thru lane. This week see how many quick & easy home-made, fresh meals you can consume.

Tip for Increasing Antioxidant Intake:

Antioxidants are the body's disease fighters, natural healing accelerators, and anti-aging agents. Eat a rainbow of colorful fruits & veggies everyday to ensure you are getting whole food sources of antioxidants. Track how many different colors of fruits and veggies you eat today.

Tip for Improving Metabolism thru proper Meal Timing:

Are you eating between 4 & 6 times a day? The body is designed to be fueled approx. every 3hrs. Eating smaller, frequent meals will help prevent overeating & unhealthy cravings, ensures consistent energy throughout the day, assists in maintaining steady blood sugar levels, & help keep the metabolism running at an steady & even slightly elevated pace. Take out a sheet of paper and make a note of what time you eat meals and snacks throughout the day. Assess how many time you eat something and how much time goes between your meals/snacks. Awareness is the first step. You may want to do this exercise for a few days in order to identify a pattern.

Tip for Making Breakfast a Habit:

Breakfast is for Champions. Eating breakfast is key to a healthy metabolism, weight management, & overall optimal function. Skipping breakfast slows the metabolism, leads to overeating & weight gain, decreases brain function, & compromises blood sugar control. A wholesome, healthy breakfast like oatmeal or whole grain cereal is always best, however eating something is better than skipping breakfast altogether. Breakfast can even be leftovers from lunch or dinner – yep that includes cold pizza. If you are a breakfast eater, focus on improving the nutrient content of your breakfast. If you are not a breakfast eater, set a goal to eat or drink something every day this week.

Tip for Increasing Lycopene Intake:

Lycopene is a powerful antioxidant & is shown to play a vital role in the prevention of cancer, esp. prostate cancer. Foods rich in lycopene are tomatoes & tomato based products, pink grapefruit, & watermelon. Make sure you eat at least one lycopene rich food every day. Men should absolutely eat lycopene rich foods every day.

Tip for Caring for Your Skin Naturally:

Nutrition is more than what you put in your body; it is also what you put ON your body. Any substance that goes on your skin is absorbed into the blood stream. Beware of the chemicals & harmful substances in lotions, make-up, skin care products. Consider all-natural options: almond or olive oil as moisturizer, cornmeal as an exfoliater, apple cider vinegar as a skin toner. Step #1 read the labels on your skin care products Step #2 throw out those items that have harmful ingredients Step #3 Replace those items with an all natural replacement.

To Your Best Health,

Melissa Guthrie
Triumph Training Nutrition Coach & Fitness Trainer

Add First In Order to Subtract

When most people talk about improving their nutrition, they begin listing off all the items they intend to stop eating or drinking and the unhealthy habits they intend to kick. They go on a “diet” or attempt to stop a habit cold turkey. Unfortunately, this may not be the most effective way to go about it. For starters, this can often feel like deprivation which results in an uncanny craving for the item that we’ve sworn to never consume again. In addition, nutrition habits whether healthy or not –so-healthy are often deeply ingrained usually dating back to our childhood. For most people it is easier to begin to establish a new habit, rather than break an old habit. So I recommend adding a healthy habit first before you subtract an unhealthy habit.

Here are a couple of examples:

If you would like to quit drinking soda – then start by first adding 2 eight ounce glasses of water each day. One first thing when you wake up and one just before you go to bed at night. Establish this new habit first, then gradually add additional glasses of water and eventually swap out a few sodas a day for water, until you’ve kicked the soda habit by first establishing a great water habit.

If you know you should stop eating sugary cereals and should replace them with 100% whole grain cereal. Begin by first adding a handful of 100% whole grain cereal to your bowl of sugary cereal. Each day/week increase the amount of whole grain cereal and decrease the amount of sugary cereal, until you’ve replaced the sugary cereal all together.

To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Nutritional Science
BSc Exercise Physiology
Competitive Triathlete
Healthy Cooking Enthusiast

Is Your Family Fit?

Join Team Chances on Saturday August 1st, Pacanna Park at 6 AM for
Maricopa’s First Annual Fit Family Challenge!!


TEAM Chances FIT Family Challenge
Cost: FREE
Where: Pacanna Park Maricopa
Program Duration: August 1, 2009-September 5, 2009
Program Days/Times:
Saturday August 1,8,15,22,29, September 5 6:00am-7:00am
Wednesday August 5,12,19,26, September 2 6:00pm-7:00pm

Program Details:
This is a running/walking and family fit fun activity program geared to prepare participants for the Maricopa Mile and 5k. Each week, the team coach will be on location leading a group run/walk and fun family park activities. During the official group workouts, participants will have access to Elite level coaches, nutritionist, and physical therapists. Families that chose to register for the program as official participants will receive 2 pedometers per family to use and track progress during the week. At the conclusion of the challenge, the family with the most distance accumulated will be declared the winner (Prizes to be determined). The award will be presented at the Maricopa Mile and 5k held on September 5th.

All participants will receive:
• Two family group fit fun activity and run sessions per week
• Raffle prizes
• Healthy snacks
• Professional Coaching and support
• Pre/post BMI and Body fat analysis (optional)
• Free injury prevention screening from Endurance rehab.
• Fit Family Challenge T-shirt
• Pre and Post fitness assessment
• Pedometer
• Time with your family and friends in a healthy environment
• Entry Fee for 1 mile and 5k: FREE if you participate and attend 8-10 FIT FAMILY CHALLENGE TRAINING sessions!!


Yes…You read this right! TEAM Chances will be hosting the 1st Annual Maricopa Mile and 5k! Our goal is to share with the community the passion for health, fitness, and recreation that TEAM Chances embodies.


Would you like to be part of Team Chances?

Calling all Runners and Walkers!!

Join Team Chances and Give to yourself-Physically, Mentally, Emotionally and Philanthropically!!

Giving to Team Chances will:
• Help wipe out childhood obesity in Arizona
• Provide children and families in your community with the opportunity to take part in positive lifestyle activities
• Educate children and families in your community about nutrition guidelines
• Celebrate your health and provide you with a positive, educational and rewarding experience

Join Team Chances and get:
• Personal coaching support, with specialized Marathon and Half Marathon training plans, including group runs, track sessions and Team Chances supported training races
• Health assessment and testing for optimal results
• VIP race day support, pre-race pasta party and post-race victory dinner
• Marathon/Half Marathon entry
• Fundraising support, including fundraising event opportunities
• The opportunity to assist with our Fit Kids program-so you can meet the children who actually benefit from your commitment
Team Chances is holding informational meetings around the valley to get you started. Below are listed the dates of the informational meetings and locations.

• Tempe Team – August 12 @ 6pm, Location: Sole Sports, 1006 E. Warner Rd, Suite 104, Tempe, AZ 85284
• Maricopa Team – August 4 @ 6pm, Location: Chamber of Commerce, 44870 Hathaway Ave, Suite 5, Maricopa, AZ 85239
• Scottsdale Team – August 19 @ 6pm, Location: Endurance Rehab, 9376 E. Bahia Dr. Suite D103, Scottsdale, AZ 85260
• Phoenix Team – July 29 and August 13 @ 6pm, Location: Endurance Rehab, 4440 N. 36th St, Suite 240, Phoenix, AZ 85018

We would love for you to join our team to help make a difference for the children of our state. Please pass this email and information along to anyone you know who may be interested in participating.

I love being a part of Team Chances and know you will too!

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Nutritional Science
BSC Exercise Physiology
ACE Certified Personal Trainer, Group Fitness Instructor
New Leaf Certified Metabolic Technician
Competitive Triathlete
Healthy Cooking Enthusiast

The Key to Success in Achieving Fitness Goals

What does it take to succeed in achieving ideal body weight or optimal health and fitness?

I received an email this morning that brought me such joy and exemplifies the type of action and commitment necessary to achieve a worthy ideal. Earlier this year (late January), I began working with a gentleman to assist him with his nutrition and overall fitness. After discussing his current health and establishing some clear fitness goals, we developed a plan of action. He took the initiative to contact a friend who is a high school strength & conditioning coach and had him design a weight training routine. He also mapped out his workout schedule each week including his cardiovascular exercise. I, of course, developed a healthy, balanced meal plan (NOT a DIET) to promote maximal nutrient intake, increased energy, stable blood glucose levels, all the while allowing for him to shed some excess body fat.

In the email I received from him this morning, he let me know that he has reduced his body weight by an additional 25lbs. He is consistently working out each week doing his strength training and riding his mountain bike. He is doing very well following his meal plan, making healthier food choices and eating smaller meals more consistently throughout the day. In additional to shedding the excess body fat, he is greatly improving the health and fitness of his heart and body overall. His cardiologist is delighted at the progress, as they’ve done cardiovascular testing which has shown how much more efficient his heart and lungs are functioning.

I want to give a HUGE congratulations to Dan, for his diligence and commitment to improving his health and fitness. My greatest joy is seeing you succeed! Continued Success!!!


"You can achieve anything you want in life if you have the courage to dream it, the intelligence to make a realistic plan, and the will to see that plan through to the end." Sidney A. Friedman


To Your Best Health,

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
BSc Exercise Physiology
BSc Nutritional Science
ACE Certified Personal Trainer & Group Fitness Instructor
New Leaf Certified Metabolic Technician
Competitive Runner/Triathlete
Healthy Cooking Enthusiast

Take the Ultimate Grocery Shopping Tour

I am constantly confronted with folks who are at some level ready to make some improvements in their health and yet are a little stand offish because they tell me how hard it is for them to eat healthy. They tell me, if they are going to eat healthy, it's gotta be really fast, it's gotta taste really good, and it can't cost a small fortune. Excellent!! that is what I do best...fast and simple, delicious and nutritious, and super cost-effective.

Where do we start? I believe a great place to start is the grocery store. If our refrigerator & cupboards are full of unhealthy foods, then that is really going to make eating healthy hard. I often have people tell me things such as they don't buy fresh produce because it goes bad before they use it and that they just CAN'T resist the cookie dough ice cream at 9pm. Well, of course the cookie dough is going to win over the carrots, but for heavens sakes if the cookie dough wasn't in the freezer to begin with then we just might be able to tackle that issue. It's time to do a little kitchen klean out and purge those less-than-healthy heavily processed and refined foods. Then it's time to start fresh and take the Ultimate Grocery Shopping Tour...


Embark on a fun-filled, educational adventure through the untamed isles of the supermarket guided by nutrition coach, Melissa Guthrie. In this exciting 2 hour workshop, you will learn how to decode the deceptive food labels that mislead you (i.e. The SIX Sickening Ingredients), how to easily replace your favorite "not-so-healthy" foods with delicious & nutritious alternatives, how to get the entire family eagerly engaged in healthier eating, how to cut your grocery bill significantly, and how to save precious time by trekking the perimeter path, and more! Including the NEW segment on Functional Foods that can keep you and your family super healthy by developing strong immune systems and thus, dramatically reducing doctor's visits and the associated expenses.

All participants will receive: The ULTIMATE Grocery Shopping Guidebook.

Who: You, your children (8yrs or older), your spouse, your friends, your neighbors, etc
Fee: $30 per individual or $45 per household (2 people: husband/wife, parent/child, roommates, etc)
Where: Fry's Marketplace (Stapely & McKellips) Mesa, Arizona

RSVP is required by midnight June 3rd in order to attend. Call 1.800.775.0712 ext 7015 to RSVP.

To Your Best Health,

Melissa Guthrie
Triumph Training Nutrition & Fitness
BSc Exercise Physiology, BSc Nutritional Science
ACE Personal Trainer, Group Fitness Instructor
New Leaf Certified Metabolic Technician
Competitive Runner/Triathlete
Healthy Cooking Enthusiast

Kids Just Wanna Be Fit

I was speaking with one of my nutrition coaching clients yesterday and what I heard brought a smile to my face and joy to my heart. We were talking about how the decision that her and her husband have made to improve their nutrition has impacted their young children as well. They have a 5 year old son and a 1 year old daughter. My client was telling me that her son has decided that he wants to eat exactly what his mom is eating for breakfast every morning, he is focused on drinking more water and he’s going around school telling all the other kids that he is eating healthy now. I LOVE IT!!



You see, kids naturally want to be healthy & fit, actually we all do. I don't think anyone consciously decides "I want to age prematurely, be sick, disease ridden, tired and worn out." We are hard-wired for health, fitness & wellness. When a child or young adult establishes the importance of healthy living in their own lives, then they are much more likely to maintain those healthy habits for a lifetime, they have the ability to be a positive influence on their family members and their peers and they can affect the course of health and fitness that their future family will follow. What I’m saying is not just philosophy or theory – it is truth. I know because I am living proof.



When I began my health transformation at the age of twelve, my commitment to daily exercise throughout my teen years motivated my mother to begin exercising more consistently. When I cleaned up my own nutrition, and asked my mother to stop buying certain unhealthy foods and begin buying more nutritionally dense foods, well her nutrition improved too. I have had the opportunity and privilege of being a positive role model, an inspiration, and a mentor to countless friends, peers, business associates, and of course, clients.

I am not sure if my clients understand the incredible gift they are giving to their two young children. I commend and congratulate them, and all parents who follow suit.



It is such an honor for me to be affiliated with Chances for Children http://www.chancesforchildrenaz.com/. I am grateful to Janell Bolen, Susan Loken, Erin Dray and countless others who volunteer their time, energy, and resources to the cause of eradicating childhood obesity and improving the health and fitness of children who do not have a home environment that supports healthy eating and exercise. Feel free to contact me directly if you'd like to know how you can contribute and assist in our mission. 1.800.775.0712 ext 7015



Call To Action:



1. Be an Example: make a decision to improve one aspect of your health. For example: Go to the gym, take your lunch to work, make dinner instead of ordering out, drink water instead of soda, hire a fitness trainer or nutrition coach (I know a really good one :). Our actions speak louder than words.



2. Encourage a child or young adult to make a healthy choice today. For example: encourage them to play outside instead of playing video games or passively watching TV, support them in enrolling in an extra-curricular athletic activity, encourage them to drink water instead of fruit juice, gatorade or soda, encourage them to eat a piece of fruit or veggies instead of chips, cookies or candy.

To Your Best Health,

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

Healthy Cooking Enthusiast

Food Cravings: Kick Unhealthy Cravings to the Curb

I, myself, was once plagued with unhealthy food cravings. I remember as a child I had a nearly insatiable craving for fast food & candy. Every day I wanted to eat out for lunch or dinner at places like Wendy’s (oh how I loved the breaded chicken sandwich and biggie fries), Pete’s Fish ‘n Chips (I couldn’t get enough of the shrimp ‘n chips), Filiberto’s bean & cheese burrito or mixed burrito were favorites as well. Breakfast usually was some type of sugary cereal and then on the way to school I would beg my Mom to stop by Circle K or 7-11 so I could get a bag of Skittles or Starbursts. As soon as school let out, my friends and I would walk to Circle K or 7-11 for a Slurpee and more candy. I just craved this type of food all the time. YUCK! The thought of it now makes my stomach do flip-flops. I cannot tell you the last time I ate out at a fast-food establishment like those I just mentioned or the last time I ate candy. For me those once unhealthy food cravings are a thing of the past.

I now crave vegetables – HONEST, I do. I crave wholesome, fresh foods including hearty whole grains, garden fresh vegetable, bountiful fruits, and lean & clean protein. I was able to overcome these unhealthy cravings and subsequent habits by practicing some basic healthy eating principles. It took some effort & diligence, but the FOOD Freedom I enjoy now is worth it all and then some. If I can do it you can do it!

I’ve had countless clients who once thought they’d never be able to overcome the cravings for unhealthy foods. They have all been amazed at how quickly they are able to kick those cravings to the curb by just implementing a few simple healthy eating principles I teach.

If you find yourself craving lots of sugary, sweet treats or salty, crunchy snacks or deep-fried, cheesy, greasy foods, then listen up! Cravings for unhealthy foods are your body trying to tell you it is not getting enough good, high quality foods that it really needs. It is not getting Balanced Nutrition. You may be asking why the body would crave unhealthy foods when it really needs the healthy stuff. The craving mechanism is predominately triggered by nutrient deficiencies, insufficient caloric intake, and low blood sugar levels. Cravings typically play out one of three ways – sweets, salty, fatty/greasy. The more we give into these cravings and attempt to satisfy them with the junky foods, the more we train and condition the body to CRAVE these nutritional dead-beats.

Unhealthy cravings can be kicked to the curb by:

1. Fueling the body every 3 to 4 hours with healthy well balanced meals/snacks and never skipping meals, especially breakfast.

2. Making sure each meal/snack has a balance of carbohydrate, protein, & healthy fat.


3. Eating a wide variety of healthy foods each week in order to make sure you’re getting the full spectrum of vitamins & minerals the body requires.

4. Give the body what it really requires – if you are craving something sweet, rather than grabbing a cookie, have a sweet piece of fruit & a string cheese or a few raw almonds.

For more on healthy eating.....

Balanced Nutrition Webinar

When: Thursday March 12th

Time: 11:00AM AZ time ( 2 pm EST) OR 7pm AZ Time (10 pm EST)

Where: Wherever you are - its a Webinar!

Instructor: Melissa Guthrie, Nutrition Coach/Personal Trainer

Seating is limited so RSVP right away via email mmguthrie@hotmail.com or 800.775.0712 ext 7015. When You RSVP, you must specify which time you want to attend, then the dial-in details will be sent to you.

To Your Best Health,

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

Healthy Cooking Enthusiast

Balanced Nutrition: Do You Have It?

Balance is an important ideal. Most of us want to have a healthy balance of our time between things such as work or career, relationships (family and friends), recreation and hobbies, etc. We want to have a balanced checkbook. In order to walk from point a to point b we require balance or we’d topple over. And throughout our lives we’ve heard about how important having a balanced diet is to our health. Well, anyone who knows me knows I am not a fan of the word “DIET”, so I very rarely use it. When I am coaching clients on improving their nutrition, we talk about BALANCED NUTRITION.

Most of our American friends eat any way but BALANCED. With the skyrocketing obesity amongst all age groups and the 400, 000 plus people that die prematurely each year as a result of diseases directly related to poor nutrition and lack of physical exercise, I wonder if very many people even know what BALANCED NUTRITION looks like? I can tell you that it doesn’t look like how the majority of America eats. I know there is a gap between knowing and doing. People may know what to do, but for whatever reason are not doing it OR people may just be ignorant as to how to eat healthily and care for their precious, priceless bodies. It is true that we aren't born with a "how to care for.." tag attached, unlike those new jeans I just bought. Regardless, I am here to shed some light on Balanced Nutrition.

Most American’s are taking in far more calories then they are expending, hence the obesity epidemic. In order to achieve an ideal body weight, a person must BALANCE energy intake with energy output. To achieve optimal health and fitness, a person must balance eating the right foods, in the right amounts, at the right times. At the each meal there should be a balance of the three macronutrients – Carbohydrates, Protein, & Fat. When the macronutrients are balanced appropriately at each meal and throughout the day, the result is great energy all day, little to no craving for unhealthy foods, a feeling of satiety, and steady blood sugar levels.

If you are “ready and willing” to bridge the gap between knowing and doing and to become more nutritionally BALANCED, then read on....

Balanced Nutrition: Do You Have It?

Without Practicing Proper Nutrition Principles In Your Daily Life, Your Fitness Goals Will Be Difficult If Not Impossible To Achieve.

Imagine A Simple Way To Eat Healthy, Delicious Foods At The Right Times, In The Right Amounts In Order To Achieve Optimal Health & Look Fantastic! Whether You Are A Busy Business Professional, A Mom Always On-The-Go, A High School/College Student, An Athlete In Training, or Living The Retirement Lifestyle We Can Show You How To…

Begin Your Journey To A Healthy Way of Eating For A LIFETIME!

Balanced Nutrition Webinar
When: Thursday March 12th
Time: 11:00AM AZ time (1pm EST) OR 7pm AZ Time (9pm EST)
Where: Wherever you are - its a Webinar!
Instructor: Melissa Guthrie, Nutrition Coach/Personal Trainer

Seating is limited so RSVP right away via email mmguthrie@hotmail.com or 800.775.0712 ext 7015. When You RSVP, you must specify which time you want to attend, then the dial-in details will be sent to you.

March is National Nutrition Month - Stay tuned for more fun and education, webinars and

workshops through out the month. wwww.gettingfitwithmelissa.com

To Your Best Health,

Melissa Guthrie

MBS Development Group
Nutrition Coach/Fitness Trainer

Tel: 800.775.0712 ext 7015

Email: mmguthrie@hotmail.com
http://www.gettingfitwithmelissa.com/
Eat Right. Train Smart. Live Well.

Have You Heard About The ULTIMATE Grocery Shopping Tour?

The Ultimate Grocery Shopping Tour

The Key To Healthy Eating is Healthy Shopping

Saturday February 21st 1pm - 3pm

Embark on a fun-filled, educational adventure through the untamed isles of the supermarket guided by your personal nutrition coach, Melissa Guthrie. In this exciting 2 hour workshop, you will learn how to decode the deceptive food labels that mislead you (i.e. The SIX Sickening Ingredients), how to easily replace your favorite "not-so-healthy" foods with delicious & nutritious alternatives, how to get the entire family eagerly engaged in healthier eating, how to cut your grocery bill significantly, and how to save precious time by trekking the perimeter path, and more!

All participants will receive: The ULTIMATE Grocery Shopping Guidebook.

Who: You, your children (8yrs or older), your spouse, your friends, your neighbors, etc.

When: Saturday February 21st 1pm - 3pm

Where: Mesa, AZ (exact store location TBA upon your RSVP)

Fee: $25 per individual or $40 per household (2 people: husband/wife, parent/child, roommates, etc) RSVP deadline is Friday Feb 20th at 9pm.

RSVP accepted by phone to 1.800.775.0712 xt 7015 or email mmguthrie@hotmail.com

To Your Best Health,

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner

Healthy Cooking Enthusiast

Making Your Workouts Work With a Fitness Buddy

It seems that for me the theme of this week has been accountability in business, in fitness, and in life. It is amazing the difference it can make in ones desire and motivation to take action, to be consistent, to stay true to one’s word when there is someone to report to. I have had the great fortune of having a weight training partner for the past 6-months and it has been a great benefit to us both as we’ve been committed and consistent to our weight training regime. Whereas, before we started working out together we always did our cardio, but were inconsistent with our weight training. Last night I had an impromptu coaching session with my business mentor. She challenged me and told me she wanted a detailed report on my activities today. I was not about to let her or myself down, so I took massive action today and accomplished much. Earlier today, I was speaking with a friend who invited me to a party tonight. I told him I wasn’t going to be able to attend because I am running 20 miles at 6am tomorrow. He responded like I had three eyes and hair on my teeth. “Why in the world are you running 20 miles and why are you doing it at 6am?” That’s simple – I’m training for a marathon, I’m training with a team and the team is counting on me to be there. Most people would think to themselves, "well there will be at least 40 other people there to run in the morning so if I don't show up it won't be a big deal and no one will even notice." Perish the thought! It is amazing the support each team member contributes to the successful training of each other team member. When you know the team is going to be there at 6am to train, you don’t want to have to run all those miles by yourself, then you don't even consider hitting the snooze button. A coach, a mentor, a training partner, a personal trainer, or a team can be one of the most valuable assets in reaching your goals.

Earlier this week, I was not able to make it to the gym to meet my workout partner, Kim on our appointed weight lifting day and I felt badly about letting her down, because we both really look forward to our training sessions. Did she just go home? NO! She stayed and did the workout. Today Kim was sick and didn’t make it to the gym. I was already there doing my cardio workout. I rolled off the stair mill and hit the weights. Going home or skipping weight training never crossed my mind. What I’ve found is the few times that Kim is unable to make it to the gym, I’m just as motivated to complete my weight workout as when she is there. In speaking with Kim, I know she feels the same, she knows I’m going to ask her how her workout was and she doesn’t want to tell me that she bailed out of weight training just because I wasn’t there. I think she actually takes pride in being able to say “Melissa, I kicked my own butt today. You would’ve been proud.”

Having a fitness buddy, workout partner, or personal trainer is a great asset any time of year, but especially now during the holiday season. We get busy with holiday parties, shopping, and working extra hours to make up for the time we’ll be taking off from work. With the cooler weather, the sun rising later and setting earlier, our motivation to workout can wane. Having someone to report to and or someone depending on you to show up can be that little extra nudge we require to be consistent with our workouts during the holidays and throughout the winter months.

Suggestions in choosing a fitness buddy and making your workouts work:

• Choose someone you actually like to spend time with, a person who is motivated and who will hold you accountable. You don't want to work out with a waffler.
• Make sure that your workout schedule can be consistent – same days, same time each week. Also be willing to be flexible as occasional adjustments are required. Choose someone who is punctual.
• Choose someone who has a similar level of fitness to you. You don’t have to be able to lift the same amount, but it is important that you can both do the same exercises. If you are doing cardio together, make sure if you are running, walking or cycling outside that you are both at a very similar level otherwise both of your workouts will be sub-par. If for some reason you are at different fitness levels, be sure that you can each do the workout at your own pace, while still doing it together. i.e. You are walking on the treadmill at 3.5 mph, 4% incline and your buddy is walking on the treadmill next to you at 2.8 mph, 2% incline.
• Make sure your workouts are planned ahead of time. Don’t show up to workout and say “what should we do today.” Know before you go. Have a plan and work your plan. As Jim Rohn says, those who fail to plan, plan to fail.
  
  

Success to you!

Melissa Guthrie

BSc Nutritional Science

BSc Exercise Physiology

ACE Certified Personal Trainer/Group Fitness Instructor

New Leaf Certified Metabolic Technician

Triathlete/Runner