Cerebral palsy limits the mobility of Kevin Drennen’s left arm, but he didn’t let that stop him from achieving his health and fitness goals. In 16 months, this real-life excuse-buster lost over 100 pounds while modifying Beachbody workouts at home and supplementing the Portion Fix nutrition plan with Shakeology® and the Beachbody Performance line. He put in the hard work to transform his body and his life, and your online votes recently helped him win over $25,000 in the Beachbody Challenge contest!
Kevin says: “I thought my biggest challenge would be doing these programs with my Cerebral Palsy, but it wasn't. The biggest challenge was making sure my nutrition was on point. I am very fortunate that my training partner & Coach is my wife, Tara. We keep each other accountable, and I would never have made it without her support. I've completed The Master's Hammer & Chisel, 21 Day Fix Extreme, and now Body Beast. I feel like a new man. Losing 103 lbs and 9.5 inches off my waist has given me a new lease on life. I actually did a minute straight of burpees!”
You may ask yourself, “How do I have ambition toward a goal, but not allow the fact that I haven’t achieved it yet cause me to feel depressed or frustrated about my present situation?” I see this frustration a lot, both in myself and others. It’s a very common question because of the crisis we are all facing right now with our state of happiness.
It’s important to remember. The experiences that we have in our lives are reflections of what we are experiencing within ourselves.
For example, we know that if we are in a bad mood we are more likely to yell at our child, be more defensive with others, not listen and really hear people, and so on. Therefore, we are creating an outward reality that reflects our internal mood. And sometimes we have days where everything flows – we get up, we feel good, we feel peaceful and conversations go well throughout the day, and we think that it just happened to be a good day. However, you actually created that goodness by having a positive internal state.
What happens in our lives is a reflection of what is happening internally.
When you have a goal, you may feel like the present moment is not enough in some way, and you will only be happy if you accomplish that goal. But think about the example I just gave. If you are disgruntled, dissatisfied, or feeling incomplete while you are setting up the goals that you expect will make you happy…those two emotions don’t go together.
The key is how you position yourself toward that goal. If you are feeling good, happy and satisfied with your present life as you take baby steps toward reaching your goal, then odds are you will recreate that positive mood as part of a new situation transpiring in your life.
Even if you were unhappy all along and you still accomplished your goal, you still won’t be happy even after your goal is attained. You still won’t feel satisfied because you’ve trained your mind not to be content with whatever is happening in the present moment. You’ve trained your mind to always want something you don’t have. There is no contentment, no peace. So, even if you attain your goal, odds are that you won’t feel the way you thought it was going to feel when you first imagined it, and you may have created a lot of other stumbling blocks in your life.
Challenges along the way are teaching you lessons.
Another key to this idea is the way you perceive challenges. If you are not approving of the challenges along the way to achieving your goal, you are creating resistance and negative emotion. Instead, see these challenges as teachers providing lessons you need to learn in order to attain your goal. When you encounter obstacles, are you seeing them as life wanting to get in your way or upset you, or are you seeing them as life trying to teaching you something? If you welcome incoming challenges and say to yourself, “Alright… what does this challenge have to teach me?” you will experience a great sense of contentment since you’ll start to see a good reason for the challenge rather than wishing things were different. During these challenging times, it’s important to take care of your well-being – your emotional, mental, and spiritual well-being.
With a positive attitude and seeing challenges as opportunities to learn, once you’ve achieved your goal, you’ll be happy about the achievement as well as happy in general, since you’ve trained your mind to experience contentment all along. Accomplishing this goal with a positive mindset may also open doors to new opportunities and creating new goals in your life.
What is crucial is what we are experiencing, whether positive or negative emotion, as we are in action toward our goal. Often times, an action doesn’t make you happy, it actually frustrates you, but you keep at it, just keep trying and trying. You repeat the same thing thinking it will somehow make you happy at some point. But it doesn’t. Instead, you need to take another path where there is more ease and elicits a more positive emotion within you during the journey itself.
It doesn’t matter what the goal is, what matters is how you feel on your way there.
Looking back on my life, rather than be resentful toward challenges in my life, I now see that the world has been kind to me by giving me opportunities to step up and develop courage. Not in order to look good to the outside world, but in order to experience events that were previously frightening to me. And since my mindset is now less fearful, I feel a greater sense of peace, therefore I create more ease in my life situations since they are reflections of my internal state.
Now, I can even look at those paralyzing moments and see how much they taught me. They not only helped me grow, but taught me to have great compassion for others. Even if I was not able to express compassion in the moment, shortly after I can look back at the individual that I was upset by and I really see that person as a teacher.
Each moment is there to teach you, not to break you, and that’s a big lesson to learn.
Even the chaos of our days is not here to break us, it is here to wake us up so that we can create life situations that are a reflection of an internal state of kindness, cooperation, compassion, health, respect, and well-being.
Let’s circle back to the original question: “How do I feel content in my present situation without letting the desire for something different bring in frustration?” Remember, the goal itself is not what’s going to create your happiness, in the sense of fulfillment. You learning to have a sense of peace and acceptance toward where you are right now – as well as seeing every person and situation leading up to the goal as your teachers providing lessons you need to learn in order to achieve that goal – will result in you experiencing great joy once you accomplish that goal
The experiences, challenges and lessons learned on your way to your goal, and the attitude by which you strive for your goal, are so much more important to your happiness than the goal itself. The goal is really just an excuse to reorganize your internal self.
Drinking your Shakeology to help support your healthy lifestyle is simple. Reading the back of your Shakeology bag, on the other hand, can be a little more complicated.
Because your daily dose of nutrition is so dense, there’s a lot of information we need to share about it. In addition to the scores of Shakeology’s ingredients, directions, supplement facts, and those nifty postage stamps, there are those five proprietary blend call outs to contend with. But, what does a proprietary protein blend mean and what does it do for you? Let’s break them down one by one:
1. PROPRIETARY PROTEIN BLEND:Whey, Pea, Sacha Inchi, Chia, Flax, Quinoa.
Protein is made up of amino acids, the body’s primary building blocks. Muscles, bones, skin, internal organs—and much more—are all made of amino acids. What’s more, we’re in a constant state of breaking all these things down and rebuilding them. Long story short, we’re made of protein and therefore we need to consume it to stay healthy. This blend is formulated with a variety of quality protein sources.
2. PROPRIETARY SUPER-FRUIT/ANTIOXIDANT BLEND:Camu-Camu, Acerola Cherry, Bilberry, Lycium Berry (Goji Berry), Green Tea, Luo Han Guo, Pomegranate, Rose Hips,
Vitamins A, C, E.A number of your body’s vital processes depend on a series of chemical reactions called the oxidation-reduction (redox) cycle. Free radicals are generated by oxidation reactions. Antioxidants inhibit oxidation. When in balance, they’re both good things and necessary for a number of biological processes. Unfortunately, a number of 21st century issues, including lousy diet and stress, can promote free radicals, causing an imbalance between free radicals and antioxidant levels. Consuming antioxidants helps bring balance back, therefore helping to fight free radical damage and helping support a healthy immune system. Vitamins A, C, and E are known antioxidants. Also, key superfoods in Shakeology have been specifically selected for their antioxidant properties.
3. PROPRIETARY SUPER-GREEN/PHYTONUTRIENT BLEND:Moringa, Chlorella, Spirulina, Spinach, Kale.
Phytonutrients are substances distinct to plants that also happen to benefit the animals that eat them (including us). They’re also what give fruits and veggies their various colors, thus the saying, “Eat the rainbow.” The nutrition science community has been gaga over phytonutrients for years, as new studies come out almost daily—most demonstrating how they help support human health and vitality. While we still recommend you eat your veggies, this Shakeology blend will give you a phytonutrient leg up.
4. PROPRIETARY ADAPTOGEN BLEND: Ashwagandha, Astragalus, Cordyceps, Maca, Maitake, Reishi, Schisandra.
Adaptogens are just what they sound like: substances that have traditionally been used to help the body adapt and respond to the effects of stress—and they’ve been being used by cultures across the planet for centuries. While there’s no shortage of science behind many of the ingredients in Shakeology, this blend focuses more on holistic approaches, traditional practices, and ancient wisdom to offer ingredients that can help promote homeostasis, or balance, in the body.
5. PROPRIETARY PRE- AND PROBIOTIC/DIGESTIVE ENZYME BLEND: Yacon Root, Chicory Root, Bacillus coagulans , Amylase, Cellulase, Lactase, Glucoamylase, Alpha-Galactosidase, Invertase.
Your intestines are loaded with bacteria—and much of it is hugely beneficial in a number of ways, including helping properly break down food and creating important nutrients like short-chain fatty acids. Probiotics such as Bacillus coagulans are digestible forms of these beneficial bacteria. Prebiotics, including yacon root and chicory root, act as food for these important little critters. Consuming a combination of the two can help support the biome in your belly, therefore supporting a healthy digestive system.
Enzymes are catalysts that facilitate chemical reactions. Digestive enzymes, in particular, break down the food you eat, therefore helping with nutrient absorption. Amylase, for example, breaks down carbohydrates. (Fun fact: your saliva contains amylase so the digestive process actually begins the moment you start chewing.) Lactase breaks down dairy. Anything in Shakeology with an “ase” at the end of it is an enzyme.
Bold, beautiful and banana-licious... 🍌☕️
Banana Cashew Latte:
1 cup unsweetened almond milk
1 cup ice
1 scoop Café Latte (or Café Latte Vegan) Shakeology
1 scoop Focused Energy
¼ large banana, cut into chunks
4 whole raw cashews
½ tsp. ground nutmeg
Instructions: Place almond milk, ice, Shakeology, Focused Energy, banana, cashews, and nutmeg in blender; cover. Blend until smooth.
Monday, Wednesday, Friday
Tropical Overnight Oats: ½ cup raw oats, 2 tsp. chia seeds, 1 cup kefir (or Greek yogurt), ½ tsp. vanilla extract, 1 medium kiwi, ½ cup strawberries (1 purple, 1 red, 2 yellow, ½ orange)
2 Hard-Boiled eggs, 1 Cup Watermelon (1 red, 1 purple)
Shakeology Smoothie: 1 packet Shakeology, water, and ice (1 red)
Apple with 1 tsp. Peanut Butter (1 purple, 1 tsp.)
Monday, Wednesday, Friday
Cobb Salad with Deli Turkey and Hard-Boiled Eggs: 3 slices deli turkey, 1 hard-boiled egg, 2 Tbsp. green onions, 2 Tbsp. diced tomatoes, 1¼ cups romaine lettuce, 2 Tbsp. Healthier Ranch Dressing (1½ green, 1 red, ½ orange)
Tuna Antipasto Salad: ½ cup chickpeas, ¾ cup tuna, ¼ cup red bell pepper, ½ lemon (juiced), ¼ cup chopped parsley, 1 tsp. olive oil, 2 cups spring lettuce mix (2½ green, 1 red, 1 yellow, 1 tsp.)
Monday, Wednesday, Friday
Chicken Burrito Bowls: ¾ cup shredded rotisserie chicken, ½ cup cauliflower rice, ½ cup chopped romaine lettuce, ¼ cup chopped tomato, ¼ cup chopped red onion, 2 Tbsp. chopped cilantro, 1 Tbsp. sliced jalapeño, ¼ medium avocado, 1 tsp. olive oil (1½ green, 1 red, 1 blue, 1 tsp.)
Avocado Shrimp Rolls: ¾ cup pre-cooked shrimp, ¼ medium avocado, 1 tsp. mustard, freshly ground pepper, ½ lemon (juiced), pinch of paprika, 2 Tbsp. shredded unsweetened coconut, ½ cup romaine lettuce, 1 small whole wheat bun (½ green, 1 red, 1 yellow, 1 orange, 1 blue)
How to Make This Easy 21 Day Fix Meal Prep
Your 21 Day Fix Meal Prep Grocery List:Fruit
3 medium kiwi
1 1/2 cups strawberries
2 cups watermelon
5 medium apples
1 bunch green onions
1 large tomato
6 1/4 cups romaine lettuce (about 1 large head)
1 small red bell pepper
1 bunch parsley
4 cups spring lettuce mix
12 oz. package cauliflower rice, frozen
1 medium red onion
1 bunch cilantro
1 large jalapeño
2 medium avocados
Dry and Canned Goods
1 1/2 cups old-fashioned oats
15 oz. can chickpeas
2 (5 oz.) cans tuna, packed in water
2 small whole wheat buns
3 cups (24 oz.) plain kefir (or an additional 24 oz. plain 2% Greek yogurt)
7 hard boiled eggs
1/3 cup (2.7 oz.) plain 2% Greek yogurt
1/3 cup (2.7 oz.) low-fat buttermilk
1 package sliced deli turkey (9 slices)
1 rotisserie chicken
6 oz. pre-cooked shrimp
6 tsp. chia seeds
5 packets Shakeology
5 Tbsp. peanut butter
dried onion flakes
4 Tbsp. shredded unsweetened coconut
Whenever a new season is right around the corner, it’s very beneficial to take a moment and check in to see how you’re doing with the five forces: Nutrition, Hydration, Oxygenation, Alkalization, & Detoxification. If you’ve read my book, SuperLife: The 5 Forces That Will Make You Healthy, Fit, and Eternally Awesome, you know these are the five things that control the level of health you’ll enjoy. They are the five things that keep you from being sick and let you live a strong, vital, fit, and happy life.
It’s easy to scramble from one season to the next (especially if you have kids heading back to school in the Fall!) without taking a pause and seeing how you’re doing with your health. But I’d encourage you to always use the change in seasons as a chance to check in with yourself and see how well you’re doing with the five forces.
Each life forces supports the other four. For example, if you’re eating right, that good nutrition keeps you slightly alkaline (Alkalization). If you’re drinking enough water (Hydration), you also allow your detoxification systems to flow more effectively (Detoxification). If you’re deeply, consciously breathing oxygen (Oxygenation) and eating oxygen-rich, raw foods (Nutrition), you’ll also create an alkaline body (Alkalization). The five forces are all connected, so one you work on one consciously, you boost them all. How cool is that?
As you start this new season, look at how you are doing in each of the five forces. Really be honest and ask yourself these questions:
LIFE FORCE 1 – NUTRITION
Am I eating plenty of fresh, whole foods?
What meals could I eat more fresh, whole foods at?
Am I eating a wide variety of foods or am I stuck in a rut, giving my body to same limited nutrients over and over again?
LIFE FORCE 2 – HYDRATION
How much water am I drinking?
Am I drinking half my body weight in ounces?
Do I start every day with a big glass of clean, fresh water?
You haven’t had any water all night – your body is craving it!
LIFE FORCE 3 – OXYGENATION
Am I breathing consciously?
Filling my lungs and feeling my chest move?
Do I exercise every day to make my body breath deep?
Am I getting oxygen through fresh fruits and vegetables?
LIFE FORCE 4 – ALKALIZATION
Am I eating raw foods every day?
At least one meal raw?
Raw food helps alkalize the body.
Am I finding ways to eliminate or control stress?
Stress acidifies your body.
LIFE FORCE 5 – DETOXIFICATION
Am I achy? constipated? fatigued? headaches?
These can be a sign of inflammation building up in the body and an overburdened detoxification system.
Am I eating plenty of colorful fruits and veggies full of the vitamins and minerals that my immune system and detox pathways need to function properly?
Be honest with yourself and then pick one (or two) of the life forces to really improve over the next season. Set a simple, specific, measurable goal for the life force. For example: I will drink water every morning (specific) for the next 30 days (measurable) or I will eat one raw veggie at every lunch for the next 10 days (achievable). Track your progress and go after change that will make you feel your best!
I am always blown away by how much POWER we have to nourish our bodies, regenerate our health, heal ourselves, and truly know ourselves and what makes us feel good!
To learn even more about simple eating that’s packed with incredible nutrition designed to make you feel your best, check out my 10-Day Nutrition Program.
Here’s to a healthy new season ahead!
Shaun T is back with an exciting new home workout exclusively on Beachbody On Demand – SHAUN WEEK: Insane Focus, starting June 12th. It’s not Shark Week, but Shaun Week – a seven-day, high-intensity workout that includes the best moves from Shaun T’s fat-busting programs FOCUS T25 and Insanity, as well as new moves from this super trainer.
“Shaun Week is seven days of pure focus and insanity, but for me this workout is really about motivation,” says Shaun T. “It’s a week for people to break plateaus and to find out for themselves that they can do this, they can commit to something. It’s hard to commit to 30 or 60 days, but everyone can commit to seven days and that small success builds motivation to do something bigger.”
Here are Shaun T’s top seven tips for how to stay committed to your home workouts:
1. Find an exercise you love.With so many types of home workouts to choose from on Beachbody on Demand, you’re sure to find one you enjoy, and perhaps even look forward to doing every day.
“The point of the entire process of getting fit is about making exercise a habit,” says Shaun T. “It’s not about sticking to these workouts forever as if it’s a chore. You have to find a way to make it a lifestyle for you.”
2. Answer these two questions. Shaun T says motivation and commitment are the keys to your fitness success. “Before you start your program ask yourself, ‘How am I going to stay motivated? How am I going to stay committed to this journey?’ Write your answers down and hold on to that piece of paper,” he says.
“Then, each day, when you want to give up, you can look at that piece of paper and remind yourself how you’re going to push through it and show up again the next day ready to work.”
3. Make a checklist and have a “last day” goal.Tracking your behavior helps with both accountability and creating new healthy habits. Shaun T recommends making a list every night of things you want to accomplish the next day, such as: do a 30-minute workout, eat healthy, drink eight glasses of water, get at least seven hours of sleep. At the end of the next day, go through the list and see how many tasks you can check off. Then make your list for the next day! Try the My Challenge Tracker app to help you stick to a checklist.
Shaun T also recommends having a goal for the last day of the program. Whether it’s to lose 10 pounds, be able to do 20 push-ups without stopping, or feeling like a badass because you didn’t give up and completed your workout program, keeping your eye on the prize can help you stay motivated when you want to throw in the towel.
“Keep track of your progress every day, and then it’s really about the end game. What do you want to achieve on the last day of your workout program? And remind yourself of this everyday — it’s the foundation of why you started,” says Shaun T. “Sometimes it’s about a feeling and not about a number [on the scale]. That sense of accomplishment that you gave it your all every day – to feel that accomplishment that you actually finished something.”
4. Find an accountability partner.Without any accountability, slacking off can be a little too easy. Shaun T recommends finding an accountability partner to keep you honest, and connect with them every day. When you join Beachbody On Demand, you are welcomed by a Team Beachbody Coach who can be that accountability partner for you! You can also connect with fellow Shaun Weekers on the Shaun Week community board to keep you on track.
“Who are you calling or texting to say ‘I worked out today, I finished it’?” he says. “It has to be someone you don’t want to disappoint. If it’s somebody who doesn’t care if you slack, then it doesn’t matter. This person doesn’t have to be someone you work out with. Who do you not want to disappoint? You know who that person is. That’s who you pick.”
5. Join a group.“Joining a group is great because you get to share your experiences, your ups and downs, and maybe someone else can give you a tip on how they got through a struggle you’re having,” says Shaun T. “I’m all about being in an accountability group. When you have people relying on you and you’re going through those workouts together, helping each other, it makes the whole process that much more powerful.”
Again, if you sign up for Beachbody On Demand by June 12th, you can join Shaun Week. There are a ton of Team Beachbody Coach-led Challenge groups kicking off on June 12th and you don’t want to miss the fun!
If you’re already a member of Beachbody On Demand, contact your Team Beachbody Coach to join a Shaun Week Challenge Group. Challenge Groups provide support and accountability to keep you motivated until the final day of the challenge. And, if you’re not yet a Beachbody On Demand member, now is a great time to join!
6. Focus on non-scale victories.Let’s say you have a party in a month and want to fit into your favorite cocktail dress, so you commit to month-long workout program on Beachbody On Demand. Remember, the scale is not the best way to track your fitness levels. Sure, you will probably lose some weight, but committing to an exercise program can also increase your strength, energy levels, and confidence – all things a scale does not measure!
“It’s more than just weight loss; it’s about how you want to feel. Do you want to feel good, confident and energized when you walk into that party? ” asks Shaun T. “Committing to a program like Shaun Week is going to open your mind and open your body to an energetic feeling that’s just amazing. It’s only one week. Let this workout fuel the rest of the things that are happening in your life, not just the workout itself.”
7. Be patient and positive.If you aren’t seeing results right away, Shaun T says that patience and staying positive will help you be committed to your daily fitness routine and on your way to creating a healthy and active lifestyle.
“Listen to a motivating podcast or something you can listen to while you’re doing other thoughtless activities, like getting ready at home or driving in your car, so that you constantly keep motivation in your mind,” he says. “That way, you have more positive thoughts, positive words…everything that’s happening in your life can be more positive.”
Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: Makes 2 servings, approx. ⅓ cup each
1 large ripe banana, chopped
¼ cup canned coconut milk
1 scoop Vanilla Vegan Shakeology
1 Tbsp. unsweetened matcha powder
1.Place banana in plastic bag and freeze for 4 hours, or until completely frozen.
2.Place banana, coconut milk, Shakeology, and matcha in food processor or blender; cover.
3. Blend until smooth. Serve immediately.
Tips: Use full fat coconut milk for this recipe. Make sure the matcha powder you use is unsweetened and does not contain other additives.
Hi I'm Kelly Richards Mulloy a stay at home mom of 6. I am on a journey to change my life inside and out. Health and fitness, staying young, join me.