My health has always been an issue. My heart would go crazy. My resting heart rate was normally 110 beats per minute. If I challenged myself with any type of exercise, my heart would race to 180 and when it would do its crazy thing it would beat over 200! I couldn’t breathe and I felt and looked like I would die. None of the medications the doctors gave me helped. They would actually cause more problems. At the age of 24, I had to have emergency surgery because they could not make my rhythm go back to normal. My first heart surgery was for Wolff-Parkinson-White Syndrome. I had a tonsillectomy at 25 because I suffered from tonsillitis about 3 – 4 times a year and the doctors said that was the best option. At the age of 27, I found myself so sick that I could barely move. The all-over pain, fatigue, brain fog, and the discomfort I experienced from eating, all had me bedridden. I was fighting a disease that doctors claimed didn’t exist. “It is all in your HEAD,” was the most frequent diagnosis received. I felt I had no hope. A sweet family heard of my condition and gave me a bottle of Wild Yam cream. I finally found some relief! It was then that I quit relying on the doctors and started being my own doctor. I soon learned that birth control pills made my symptoms worse. The answer was finding herbs to balance my hormones. I found a book on (CFIDS) Chronic Fatigue Immune Dysfunction Syndrome that suggested Yoga. I started doing a basic yoga routine. It consisted of Forward Fold, Cat-Cow, Child’s Pose, and Downward Facing Dog.
Next, I had to eat again, but how?
Every time I would eat something, the pain would be so bad that I felt like my stomach was being ripped open. I had irritable bowel syndrome and colon spasms. My chiropractor put me on a drink that helped heal my digestive tract and digestive enzymes. That helped tremendously. I also found a small link that wheat was possibly causing my, now chronic, ear problem.
Fast forward to age 36, the crazy flares and crashes that are prevalent in patients with CFIDS were continuing to plague me and I discovered a company that helped educate me on toxins in our home environment. I learned that the very cleaners, detergents, and sanitizers I was using were making me even sicker. Even the makeup and lotions that I put on my face and body were only making my health worse.
Within a few weeks of getting the corporate poisons out of my house, I was getting my energy back! I knew that I wouldn’t be able to teach the jumping around aerobic classes at the gym, but I knew that fitness is my lifeline. I decided that instead of just going to a class at a gym, I would get certified as an instructor in Pilates. That process brought me to a level of fitness that I hadn’t seen since my teenage years. At 40 years young, I went to a local gym to share my knowledge as a Pilates instructor. The manager told me that their clients only like cardio and dance. It was then that I had an epiphany and created THB Dance Fitness!
I have always loved to dance. At the age of 14, I professionally choreographed my first show. I also failed to mention that I was a group fitness instructor at the tender age of 21. Dance and fitness are my passion, but the difference this time… was to create routines that would improve my mobility and strength and, at the same time, not cause my body to shut down.
So, THB Fitness was created to be a challenging exercise regimen and still be enjoyable. I took all the years of exercise training, knowledge from being a massage therapist and my love for dance and made Totally Hott Body Fitness.
Five wonderful years, I taught a group of amazing individuals in Galveston County. We were like a family. During that time, I endured two more heart surgeries and shoulder surgery. Every Tuesday and Thursday, we danced and danced, until I just couldn’t do it anymore.
My husband convinced me that my teaching was just too hard on my body. He couldn’t watch me in pain all of the time. I decided to take a break from teaching. We moved to the hill country and a small town named Lago Vista, near Austin, Texas. Lago Vista means Lake View in Spanish and the town lives up to its name.
It was there that I had my last heart surgery. They had to work in an area known as “The Widowmaker.” It was a dangerous surgery to be sure, but it was successful! At the age of 46, my heart finally beat at a regular and normal rhythm!Four years went by and I would teach Pilates individually to a few clients. My health seemed to deteriorate and it got to a point where I could only instruct, not do. The stressors of raising teenagers and the trials of life had me mentally and physically exhausted. Feeling like I was at the end of my rope, I cried out to God. I couldn’t go on with this life. I didn’t have any fight left.
God sent a book club to my rescue.
The book,The Inner Matrix, the community with strong women, and the accountability of meeting each week kept me alive. I returned to that book club three more times. Each time was 6 weeks of reading and discussion. To this day, I still practice what I learned from that experience.
I found Fractal Healing, a guided meditation with self-affirmations and I listen to it every night before I go to sleep.
My mental health was improving, but my physical health was not.
I had put on a few pounds. Truly, I was heavier than I had been during two pregnancies. Just before I turned 50, my right knee started to not function properly. I could barely walk and standing up was very hard. Climbing stairs was impossible. I couldn’t even climb into our jeep. I walked like someone thirty years older than me. I tried everything I knew to help. I took herbs and homeopathic medicine. I used essential oils and even Kratom when the pain was too much. My husband would give me full-body massages three times a week and I performed stretching as often as my body would let me.
When I discovered Beachbody and started following my coach, I began living vicariously through her. Then one day, I finally said yes to just dipping my toes in the water. That is when my world opened up.
I found in Beachbody, daily encouragement to be the best that I can be each day!
My best physical effort allowed me to do what I call THE 3C’S of YOGA... Cat, Cow and child’s pose. I would do them 3x a day for 3-5 minutes. My exercise space was on the floor, on my bed or standing with my hands on a countertop. I even did them while sitting in a chair.
Tia Chang was the first Beachbody program that I gave a chance. That program got me in touch with my own body. It gave me the physical body awareness that I needed to fix my knee. During the neuro reset, Dr. Chang taught me about the popliteus muscle. It is located on the outside of the upper calves and inserts under the knee. That muscle was so tight that it was limiting my range of motion. In all my years of training and education regarding the human body, I had never heard of this muscle. Tia Chang helped me regain balance in my body and by the second movement, which is known as “the Phoenix Tail”, my knee slipped back into proper alignment. The pain that had been plaguing me for so long was gone! As I continued to tune in and participate in Tai Chang, I found that I was able to dance again. I could climb stairs and hills without a problem. I got my life back!
If I feel the pain creeping back in, I log on to BEACHBODY on demand and do the neuro reset and the Phoenix tail and it sets my knees into proper alignment. I changed my diet to include Intermittent Fasting and I said goodbye to all inflammatory foods and follow the M.A.D.E. diet.
One of the biggest change came when I started drinking my favorite shake.
The energy, clarity, and overall great feelings in my body have given me a new lease on life.
Shakeology allows me to supplement my diet and decrease the number of unhealthy food choices that I was making every day.
My husband renovated our garage and built a professional workout/dance studio with club lights and two dance poles for me! I am back to teaching Totally Hott Body Fitness and Pilates. I just launched a new Pole Training and Fitness class twice a week and it is filled up with new clients! I am finding the cutest clothes in my closet, that have been squirreled away for the longest time and now I can fit into them again! I’ve been losing fat and gaining muscle and I am happy in my own skin for the first time in so many years.
My life is back!
(Legal: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.)
So guess what I did? I went to school!! I have counseled many individually through our Ministry and I wanted to take it one step further to truly help individuals find their root cause/reason for limiting beliefs that are affecting their life from being the most fulfilling life they could possibly have. It is no longer about talk therapy it was now RTT.
So what is RTT?
RTT: Rapid Transformational Therapy is a powerful hybrid method that gets to the root cause of why we may feel stuck. It is a method that combines the most effective techniques from NLP, CBT, hypnotherapy, and psychotherapy with the ability to transform lives, powerfully, and permanently. During a session, we uncover the negative meaning/interpretation (self-beliefs) from previous life events and then change the meaning/interpretation (self-beliefs) from previous events and then change that meaning/interpretation (self-beliefs) to ones that are positive and empowering. A personalized recording is created to rewire the subconscious for fast effective and long-term change.
Schedule your free consultation to find out how RTT can help you.
Ask yourself this question:
Are you the happiest healthiest person you can be?
Yes or No?
Are you willing to make the changes you need and are you teachable?
Are you ready to take ownership for your health?
Are you ready to put in the work to make your life the best life you decide to have?
You are in control are you ready?
If you said yes then I would love to guide you on this journey.
Your mental desire to make a change to good health is the most important characteristic to get started. As you open this door, the physical will catch up with the mental and you will be thrilled with your results.
You deserve to To Live The Happiest Healthiest Life you can.
My mission is to pay it forward.
Let me help you.
Together we can change the world, one starfish at a time.
Donel Rourke, RTTP. CCHyp
Use an online Body mass index (BMI) calculator
or the formula
(BMI = weight ÷ height2).3
If you use kilograms and centimeters,
you have your result.
If you use pounds and inches, you need
to multiply the result by 703.
Example: Woman 150 pounds with a height of five feet four inches (64 inches total),
BMI = (150 ÷ 642) × 703 = 25.7
Your BMR is the number of calories that you burn at rest over twenty-four hours (if you stayed in bed all day).
The result helps you determine whether your metabolism is fast or slow.
Use an online Basal metabolic rate calculator
BMR = 655 + (4.35 × weight in pounds) +(4.7 × height in inches) – (4.7 × age)
Continuing with our example of a woman who is 150 pounds
with a height of five feet four inches, and an age of forty,
BMR = 655 + (4.35 × 150) + (4.7 × 64) – (4.7 × 40) = 1420
Once you know your BMR, you can determine your daily caloric
burn by adjusting BMR based on your physical fitness.
For someone who is sedentary use BMR × 1.2
If you exercise lightly one to three days per week, use BMR × 1.375.
Moderately exercise three to five times per week, use BMR × 1.55.
In our example, our 150-pound woman walks for thirty minutes three times per week, so her daily caloric need is approximately 1420 × 1.375 = 1953 calories per day
As you probably know, millions of people suffer from eating disorders like anorexia or bulimia. But I myself have been accused of having an eating disorder, because of my adherence to intermittent fasting! So, is intermittent fasting a diet…or something more dangerous??
Let me say right out of the gate:
Intermittent fasting is NOT an eating disorder! And as for the question, “is intermittent fasting a diet”…it’s not that, either, if you define “diet” as “yes and no food list, food restrictions.”
So…let me unpack why intermittent fasting is not an eating disorder, and why putting yourself in a fasted state in a mindful and informed way is NOT identical to just “skipping meals”!
Really, the distinction is pretty clear-cut: intermittent fasting is something that a person only does RIGHT if they’ve read up on how, in a fasted state, you can use fat as fuel instead of carbs…
I talk more about the basics of how to start IF in this video:
…but with IF, you’re only on a diet in the sense of needing to get ENOUGH fat and less carbs. There’s a whole system and process, carefully based upon a trustworthy body of research!
With an eating disorder, of course, there is no science-backed system, no guidebook…because the rule is simply “don’t eat” or “don’t digest what you eat.”
As I explained in this blog post, breakfast was fakely built up to be the most important meal of the day, by Kellogg’s!!
“Breakfast was only invented during the Industrial Revolution, and made more popular in the early 1900s when Kellogg’s started promoting it so they could sell cornflakes!“
Really, the idea of “meals” and “mealtimes” varies by culture, and is all just MADE UP!
For example, the Germans treat lunch as their MAIN meal, so then they’ll have a light dinner before supper. They call it “evening bread.” They also do a lot of snacking! (As you may know, I recommend eating more at mealtime instead of snacking, so you aren’t constantly spiking your blood sugar.)
There’s also La Comida in Spain, which is eaten during the siesta (nap time) between 2 and 5 p.m. They eat multiple courses and then nap! I’m kind of jealous!
Just because you’re not eating when everyone else eats, that’s not an eating disorder!
An eating disorder is all about overall restriction, without any regard to your health.
Intermittent fasting is the opposite: not thinking about restriction, but thinking about your health, instead!
In short…if anyone thinks you have an eating disorder because of your IF…
It’s something that a lot of people, especially in the sometimes “intense” health and fitness community, struggle with!
Did you know even if you’re not anorexic…you could still have a messed up relationship with food, commonly called “disordered eating”?
Yes, even if you aren’t outright starving yourself, you may still have disordered eating issues that are a real danger to your health.
The reason I say this happens to many people in the health and fitness community is, we’re all about diet guidelines, but some people take it too far.
(Some people NEVER allow themselves ANY treats, ever!)
For example, do you get very anxious about your diet? Do you get mad at yourself or feel the need to “punish” yourself if you deviate from your diet plan at all?
Do you obsessively count calories or macros to the point it’s taking over your life? (And yes, I know, keeping track of macros in order to make sure you’re getting enough healthy fats in your diet is a good thing. But if you’ve become obsessed and are angry at yourself whenever you aren’t perfect…that’s definitely NOT a good thing!)
Or, there’s a condition called orthorexia that you may have heard of before, where the sufferer is so obsessed with avoiding unhealthy foods that they end up choosing about 10 foods or less to eat.
This of course means they don’t get nearly enough variety in their diet!
Now, this is a touchy subject, I know, because people take pride in their level of dedication to their health and nutrition.
There are some people who try to be a “keto vegan,” for example! So for a lot of people, a strict diet is their hobby or lifestyle, and I don’t want to shame anyone…
Some people get very competitive when it comes to diet…and seem to believe, the stricter it is, the better…and that their strength of willpower is ALL that matters in life.
Nay, I say: a more healthy, balanced, and self-loving/forgiving relationship with food is where it’s at!
Melessia McAllister is One of the Amazing Coaches that has coached me to better health. Her dedication to studying nutrition is shared with all who are part of her BB Family and I am proud to be a part of her family.
High Fat- Moderate Protein - Low Carbohydrates
The MADE diet is a lifestyle plan that incorporates moderate protein, adequate fat, decreased carbs and an introduction to intermittent fasting.
Along with the most frequently asked questions being answered, you’ll also get recipes and a 7-day meal plan to start you off right and losing inches in your first week.
Let’s start with what Shakeology is NOT.
Shakeology is not a protein shake.
It’s not a weight loss shake.
It’s not processed.
It’s not full of artificial ingredients, actually, there are none.
It’s not a miracle cure.
What is Shakeology?
A healthy eating shake.
It’s your daily dose of dense nutrition, that your diet is most definitely lacking.
And if you don’t believe me, read on.
Shakeology is a meal replacement, you’ll replace one meal a day with this delicious meal replacement shake and it supplements your nutrition to add what you are missing. It fuels workouts. It repairs muscles. It improves digestion. It curbs cravings. It regulates cholesterol and blood sugar, and so much more. It is your big glass of protein, amino acids, digestive enzymes, phytonutrients, vitamins, mineral, antioxidants, adaptogens, pre-biotics, pro-biotics, and digestive enzymes.
You could spend more than $700 on supplements just to re-create all the healthy ingredients in one bag of Shakeology. But for only about $5 a serving, you can treat your body to the delicious daily superfood shake that helps give you energy for your workouts, reduces junk-food cravings, and may help you reach your fitness goals faster.
A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other superfood ingredients that gives your body nutrients you can’t get from a normal diet.
100% vegan option is available.
It’s an incredible blend of superfoods that your body craves.
Furthermore, your cravings for sweets are decreased which is originally caused by vitamin deficiency and you are no longer deficient.
You are not overeating because Shakeology is portion controlled, so your portions are in check.
Less than 10% of Americans have their portion in check!
When you have proper nutrition you naturally lose weight!
Shakeology is CLINICALLY proven to help you lose weight, lower cholesterol, and regulate blood sugar.
Shakeology is something I drink every day because it’s convenient, it’s healthy, it does not add to my grocery budget but it replaces something I used to have that was less healthy! It’s $5 a day which is on the low end of an average meal.
The average healthy meals are $4-$8.
And guess what, it’s DELICIOUS!
Like seriously tasty.
I look forward to it every single day.
It feels like a cheat meal!
Shakeology is one of the only shakes on the market that can be considered clean eating.
It’s the one thing that keeps me on track when life gets busy!
HECK, there are days when I am on the go from the minute my feet hit the ground and the old me would have just not eaten at all because I didn’t have time.
Now I grab a shake and go!
My children even ask for their Shakes. My TEENAGERS!!! The junk food junkies.
I know you are wondering if you are going to pack on the pounds when you stop using Shakeology.
Shakeology is NOT a weight loss shake.
I’m sure you’ve heard nasty things about weight loss shakes, once you stop them you gain it all back, and I agree!
Shakeology is a healthy nutrition shake… When you choose to stop drinking Shakeology, you will just continue eating healthy. You are not going to see pounds packed on simply because you stopped drinking your shake.
Shakeology is going to make your body feel so good, it’s getting what it needs, so you may choose to continue drinking it.
But either way, you choose, you aren’t going to gain weight after stopping like some other shakes out there.
That’s Shakeology in a nutshell, please visit my Shakeology website for even more information and recipes, flavor options, and more!
All that matters, when you get past the marketing and the sales pitches is THE INGREDIENTS!
Are you buying a “meal replacement shake” that is mostly filler?
It’s important to understand that your healthy eating shake is more than just a protein shake or a weight loss shake, it’s a meal replacement, and it needs to sustain you for long periods of time, so more calories and protein is good things.
The cheaper components will be less filling and may cause you to snack and binge more.
Are you buying a product that contains cheap fillers, cheap protein sources (like Soy), cheap fats, oils, artificial ingredients?
Or are you buying a product that truly fuels your body with the nutrients it needs?
I personally do one scoop PB2 powder instead of peanut butter and no graham cracker
This Looks interesting
Strawberry Peanut Butter Cheesecake– Strawberry Shakeology + ¼ cup fat-free ricotta cheese + ¼ cup plain nonfat yogurt + 2 Tbsp. peanut butter + ½ cup skim (nonfat) milk + ¼ cup water + Ice
Strawberry Mousse – Strawberry Shakeology + 2 egg whites, whipped + ¼ cup strawberries + ½ cup water + ice
Peanut Butter Cups – 2 scoops Chocolate Shakeology + 1/4 cup dark chocolate morsels + 1 tbsp. psyllium husk powder + 1/2 cup pumpkin puree + 6 tsp. smooth peanut butter. Line a muffin tin with paper liners. Melt chocolate morsels in the microwave until just melted. Combine Shakeology, psyllium husk, pumpkin in a food processor. Divide into balls and press flat unto muffin cup, leaving a depression in the middle. Spoon 1/2 tsp. peanut butter on top. Drizzle melted chocolate to create a thin layer. Freeze 30 minutes.
Cookie Balls– 1 cup Chocolate Shakeology + 1 cup peanut butter + 1 cup quick cook oats + 1/3 cup honey. Combine ingredients. Roll into balls and eat.
Chocolate Pudding – 1 1/2 scoops Chocolate Shakeology + 2 envelopes unflavored gelatin + 3/4 cup boiling water + 2 cups vanilla almond milk (unsweetened). Dissolve gelatin in water. Add almond milk. Place all ingredients in a blender and combine them. Pour into 4 dessert cups and refrigerate 4 hours.
Chocolate Energy Cookie Balls – 1 1/2 scoops Chocolate Shakeology + 1/2 cup almond flour + 1/2 cup old-fashioned rolled oats + 1/4 cup almond butter + 1/3 cup unsweetened almond milk + 1/4 cup sliced almonds. Combine Shakeology, almond flour and oats, mix well. Add almond butter and milk. Roll into balls and then roll into almonds.
Chocolate Ice Cream Recipe – Chocolate Shakeology + 6 ice cubes + 1/2 banana + 1 1/2 cups of almond or coconut milk + 1 tablespoon of peanut butter or almond butter (I used PB2). Mix in blender, pour into a bowl and freeze for 2 hours.
Frozen Chocolate Shakeology Bark – 5 tbsp. coconut oil, melted + 5 tbsp. Chocolate Shakeology, stirred until blended. Pour into tinfoil-lined pan and freeze until hard. Store in refrigerator.
21 Day Fix Pumpkin Muffins – 2 eggs + ¼ cup canned pumpkin puree + 1 large banana + ½ cup natural peanut butter + ¼ cup honey + 2 scoops Vanilla or Chocolate Shakeology + ½ teaspoon baking powder + ½ teaspoon pumpkin pie spice + ¼ teaspoon sea salt.
In a blender, mix eggs, pumpkin, banana, peanut butter and honey for 30 seconds. Add Shakeology, baking powder, pumpkin pie spice and sea salt and blend until smooth.
Divide the batter evenly in a lined muffin pan – add five dark chocolate chips to each muffin to change it up if you want – and bake at 350 degrees for 18 to 20 minutes, or until a toothpick inserted into the center comes out clean. (Two muffins count as ½ red and 1/3 purple 21 Day Fix containers. Recipe from the kitchen of Autumn Calabrese.)
Pumpkin Protein Pancakes – 1 scoop of Vanilla Shakeology + ½ cup pure canned pumpkin + 2 egg whites + 1 drop Sweet Drops vanilla sweetener + 1 teaspoon cinnamon. Mix ingredients together and scoop pancake-sized dollops onto a hot griddle, flipping them over when the top begins to bubble.
As you can see there are so many ways you can add Dense nutrients to your diet.
Ready to give Shakeology a try? Try Shakeology for One Week
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Join my Challenge group
and save $100 by getting Essential Pack
and Bonus you get me as a coach for 30 Days.
Educating and Supporting You as You Learn To Love Your Life
Donel Rourke, RTTP. CCHyp.
Are you someone that needs to have support to help you reach your wellness goals?
Have you had more failures or successes at reaching your wellness goals?
The way you can tell is ARE You Healthy?
Do You Love Your Life?