21 Day TotalFit Challenge Rules and Guidelines

Hi Luvs,

Are you all signed up and ready to join me in this fitness Challenge?. If you are still deciding, check out the full rules and guidelines below!



Mr. Shut Up And Train
Our returning participants have to signup in order to receive the emails. The Challenge starts this Sunday!

How the Challenge Works

You will get an email by 6am EST each morning that details that day’s exercise and/or nutrition challenge. If  you do not receive the daily email, all workouts will be listed on my Facebook Page.

This is a social media challenge, there’s no excuse for not getting the info/workout. And by now your accountability partner should be signed up. Support each other, and remember ‘Results Start When You Do!!’

The Equipment

These items aren’t required to do the Challenge. However, they can improve your results and make your challenge easier. The 4 items are:

  • Exercise Mat
  • Medicine Ball
  • Dumb Bells
  • Jump Rope
*If you don’t have this equipment don’t worry. You have time and won’t need any of this until week #2.

Rules of the Challenge

If you want the results, you must follow the rules. This isn’t a fad diet or a quick weight loss scheme, the key word here is “challenge“. For the next 21 days here are the rules:

1. No Alcohol
2. No Fried Foods
3. No Fast Food
4. Drink 1/2 your Body Weight in Ounces of Water
5. Keep a Daily Food Journal of Everything You Eat
6. Commit to Eating Clean and Plan Your Meals
7. Share the Challenge and Photos of Your Progress to Instagram, Facebook, Twitter and G+

100% Commitment

If you want results, you must commit 100% to these 3 things:

  1. Attempt to complete each day’s work out
  2. Finish the entire 21 DAYS
  3. Hold yourself accountable to the rules.

By making a commitment you will get Results! #BeCommitted

Your “Cheat Days”

We know for some people, this may be a lot to ask. So while we won’t give you a pass, we will give you a little leeway…

*You get 3 cheat days the entire Challenge. I wasn’t a math major, but that means it’s probably best for you cheat once every 7 days. (Don’t be the one that takes all 3 cheat days in the 1st week)

Purchase Your Shirt

It’s through your social media sharing and support that we are able to keep this challenge 100% free. Please pick up your t-shirt from the store to help us continue getting the world healthy. Thanks in advance!

How to Eat Clean

I can’t tell you exactly what to eat because they are too many variables for 100,000 people. But I WILL point you to the awesome list for Clean Eating by Gracious Pantry, www.thegraciouspantry.com/clean-eating/.

Throughout the challenge I will provide nutrition tips and healthy meal ideas that will help you eat clean.–

Alright, so that’s everything.. We’re only a few days away to kickstarting your new-healthier lifestyle. It’s almost time to #ShutUpAndTrain !!!

My Best,


All material provided is provided for informational or educational purposes only. The Total Fit team nor anyone associated with Mr Shut Up & Train will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.

Mr. Shut Up and Train


‘Mr. Shut Up and Train’ the 21 Day Fitness Challenge!

Hey Luvs,

I will be participating in this free 21 day fitness challenge!

Check out the video  for more info and sign up today!  Starts this Sunday!

I will be showing my progress, as well as my usual healthy recipes and inspiration!

Now who wants to get in shape?  Lets motivate each other!

Stay Healthy! Stay Happy!


Sign up today at www.totalfitgroup.com/challenge/

Known for his practical instruction and gift for motivation, Ray Mr. Shut Up and Train” Grayson has worked with the likes of comedian and entrepreneur Steve Harvey, singer Ciara, NBA star Damien Wilkins and more. Now it’s your turn! Ray ” Mr. Shut Up and Train” Grayson is gearing up for his next complimentary 21-Day Total Fit Challenge


▶Transformation Tuesday – The seven spiritual laws of success

Happy Tuesday Luvs!

I read this book by Deepak Chopra years ago, and it still remains a staple in my book collection of powerful, inspirational reads.

I came across this Youtube video today of this amazing book in its entirety. Take a listen and let it transform you! Mind, body and spirit!

Be Healthy!… Be Happy!

▶ deepak chopra – the seven spiritual laws of success – YouTube.



Hi luvs!,

I’m signing up again to do this amazing guided mediation by Oprah & Deepak. I’ve done a few of these for the last couple of years and absolutely love them!

Sign up and follow along and lets meditate together!!

Stay  Healthy ..Stay Happy!

You were born to be happy!

Are you ready for a big boost of joy? Join Oprah & Deepak to tap into the inner wellspring of happiness that awaits you. In this perfect summertime journey, Oprah & Deepak help you spark the bliss, profound peace, and playful exhilaration that is within you.

Join us on August 11, in the all-new Oprah & Deepak 21-Day Meditation Experience, Expanding Your Happiness.

It’s easy. It’s free. It’s 3-weeks that will invigorate your life! Register now and invite those you love to be happy with you!


Quinoa Bean Veggie Burgers



Processed  veggie store-bought burgers  have so much “artificial” crap in them, I decided to start making my own! I love quinoa & beans and just added all my favorite veggies! Eat them with a salad topped with avocado or how ever you like your “burgers” and enjoy!


3 cups of Quinoa (cooked in low sodium veggie broth)

1 can of Kidney or black Beans

1 small zucchini chopped

3/4 cup of red & yellow bell peppers

2 gloves of garlic chopped

3/4 cup of green onion chopped

1/2 cup of cilantro

few leaves of basil

1 jalapeño (optional)

2 eggs beaten (Can substitute flax egg if vegan)

3/4 cup of shredded carrots

1/2 cup of  chopped brown mushrooms

1/2 cup of chopped spinach

1 1/2 cups of  Bob mills brown rice flour

6 tbsp of olive oil or coconut oil



Heat 3 tbsp oil in a skillet, add all veggies , garlic and onion and sauté until slightly soft. Remove from heat cool for a few minutes.  Combine  beans, cilantro and basil;  to your food processor and pulse until chunky. Blend mixture with quinoa ,and any  extra seasonings you wish to add. Add in beaten eggs and  1/2 cup of flour and mix well.

Form into patties and refrigerate  for about 10 minutes. Coat patties on each side with remaining flour. Fry in remaining oil until browned about 4-5 minutes on each side.







How to create a vision board


Where we place our attention is what we will create for ourselves.

When you realise the truth in this sentence, the power and possibilities that open up for you are limitless. This is why I am a massive fan of The Vision Board. I try to do a new one each year, revisiting where I am and comparing that with where I want to be. And each year I update my vision board with new pics, quotes, and words that represent the future I want to create for myself.

Vision boards are the ultimate in manifestation. They serve as a tool to keep you inspired, keep you on track, and keep you motivated. You know all of the Law Of Attraction stuff? Well, creating a vision board and sticking it in your line of sight, is an awesome way to communicate with the Universe about what you would like to collaborate on in your life. Plus, they are fun to make!


There are no real rules when it comes to creating a visual interpretation of your hopes and dreams. This is why everyone’s board is so different.  But if you’re the kind of person who appreciates a little guidance, here are some basic steps to follow.

1. Think.

Find a quiet place to sit or lie, where you will be able to seek enough solace to get your daydream on.  Spend some time with your thoughts. Allow your mind to wander into the most inspired future you can visualise for yourself. Ask yourself these questions:

“Who am I surrounded by?”
“Where do I live?”
“What do I do for work?”
“Who are my mentors?”
“What do I look like?”
“How much money do I earn?”
“How do I feel?”
“What do I want to be?”
“What do I want to do?”
“What do I want to have?” (Material possessions are totally fine here!)
“What will make me excited?”

2. Seek.

Now go ahead and find images, words, quotes and affirmations that remind you of all of the images you see in your future. All of the people you want to meet and be around, the places you want to live in and visit, the events you want to experience, the accomplishments you want to reach, the feelings you want to emulate, and the emotions you want to fill your cells with. Use Google ImagesCompfightFlickr, or Pinterest to find images online. Or, flick through magazines.

3. Create.

Buy a corkboard or just any old board and pin or stick your images to it. Previously I have just randomly tacked images to a pin board, but this year I went virtual and created my board in Google Picasa.

 Via The Wellness Warrior.

Important Food Labels

Choosing to transition the food we eat to non-GMO and organic would be the most effective way to ease into healthy changes, in my opinion. Rather than taking SO much time and upsetting yourself over all the different names of the same basic junk from corn, wheat, and soy used to create the common ingredients of American food, or trying to keep up with what is going on with the latest GMO label laws like which companies are going to remove one or another ingredient, etc. Don’t focus on bad  media . Redirect to positive, sustainable changes that can be made starting immediately – or as soon as you’re ready, but the sooner the better! I will make this as simple as possible, or as easy as 1, 2, 3. When shopping focus on the following 3 labels with my top reasons for choosing these labels that provide integrity from seed to shelf. For anyone getting started and easing into an organic diet, start with #1 and work to #3 – this will get you off to a really good start!

Food Label Accrediting Organization Top Reasons

Non GMO Project

Minimum 90% of sample tests must be non-GMO to receive seal

Only independent verification for products made according to EU best practices for GMO avoidance in US

Goal to reduce GMO contamination for farmers, processors & manufacturers

National Organic Program (NOP) – part of U.S.Department of Agriculture (USDA) & National Organic Standards Board (NOSB).The NOSB is an advisory board of 15 volunteers made up of organic producers (farmers), organic handlers (processors), retailers, environmentalists, scientists & consumer advocates

Products labeled “100% Organic” must show an ingredients list

Products labeled “organic” must contain at least 95% organic ingredients and must contain an ingredient list that identifies organic, as well as non-organic ingredients

Products labeled “Made with Organic” must contain at least 70% certified organic ingredients with non-organic ingredients produced without excluded methods and must be specifically allowed on the National List

USDA Certification

International Organic Accreditation Service (IOAS)o

– EuropeanRecognition Programme (EU)

– ISO Guide 65

– Canadian Organic Regime (COR)

Conseil des appellations reservées et des termes valorisants (CARTV, Canada)


– ISO 14001

JAS through Japan-based, MAFF accredited partner EcoCert

Pioneer in the organic industry for more than 20 years

Leading advocate for certified organic production

Only USDA-accredited organic certifying agency able to offer joint certification to the British Retail Consortium (BRC), Safe Quality Food (SQF) and FSSC 22000 global food safety standards, which is required by many retailers.

Focusing on these three labels can really save you a headache and allow you to choose more nutritious food that reduces inflammation that causes diseases and illnesses that are too common today.

via Blooming Balance | Living a balanced life in harmony with nature through holistic health..

8 Great Protein Sources for Vegans

I do a vegan diet once or twice a week out of the month and these are my staples!

Quinoa contains eight grams of protein per cup. It is considered a “complete protein” because it contains all nine essential amino acids. The body uses these amino acids for growth and repair. Our bodies cannot create these amino acids on their own, so they must be consumed in our daily diet. Quinoa is very versatile and can be used in a variety of hot, cold, sweet and savory dishes!

©MuffinToplessNuts and Nut Butters
Depending on the nut or nut butter you choose, the protein grams will vary. Almonds and pistachios, for example, contain five to six grams of protein per ounce. Keep in mind that although nuts and nut butter can be a great source of protein and healthy fats, they do tend to run high in calories, so moderation is important. When searching for a nut butter (or even nuts) look for a brand that contains as few ingredients as possible. Natural nut butters typically have oil resting on top and the only ingredients should read “peanuts” or “almonds” and maybe salt. Avoid brands with hydrogenated oils or added sweeteners.

Just one cup of cooked lentils contains eighteen grams of protein. Lentils are considered a legume and are incredibly versatile. You can use them as a side dish or cook them in a soup. There are a wide variety of recipes online for lentils, so don’t be afraid to surf the web for one you or your family might enjoy!

Tofu and Tempeh
Both tofu and tempeh are high in protein and can make a great addition to a vegan diet. Tempeh contains about fifteen grams of protein per serving, while tofu contains about twenty grams. Tofu comes in a variety of textures, which makes it incredibly versatile in vegetarian and vegan cooking. Some people avoid both tofu and tempeh, as they are more processed than other natural protein sources. But that doesn’t take away the powerful protein punch these two pack!

There are a wide variety of beans available: pinto beans, black beans, white beans, kidney beans (the list goes on). The great thing about beans is that they can be bought canned, which makes them relatively cheap and easy to make. Two cups of kidney beans contains close to twenty-six grams of protein! Black, white and pinto beans rival this with big numbers of their own.

Protein Powder
There are a variety of Vegan/Vegetarian protein powders on the market today. There are pea proteins, brown rice proteins, hemp proteins and vegetable proteins available. If you’re concerned that protein powder will make you pack on the pounds, don’t. It takes an excess of calories in general to gain weight… no one single food can do that so long as it’s eaten in moderation! Protein powder is great for building and maintaining lean muscle, providing satiety over long periods of time and keeping hair, skin and nails healthy! Most vegan protein powders contain anywhere from fifteen to twenty-five grams of protein per scoop!

Some might be surprised to hear that a cup of boiled peas contains nine grams of protein. A cup of cooked spinach has seven grams! Believe it or not, vegetables can be a great source of protein, even for individuals who do not follow a vegan diet! Fill your plate with leafy green veggies and rest assured, you will be getting a protein boost in your daily diet!

Milk Pour

Non-Dairy Milk
Some people find they simply don’t want to eat as much as is required to get their daily dose of protein… luckily, there are liquid alternatives! These can be great additions to a vegan diet, so long as you watch out for tricky labeling! Before picking up that tempting vanilla soy milk, turn it around and check the label! Many flavored varieties of non-dairy milk contain high sugar content. More often than not, it’s best to stick to the plain flavors. Soy milk contains about four to eight grams of protein per ounce, whereas hemp, rice and almond milk contain as little as one gram per cup.

A Side Note for Vegetarians
If you are a lacto-ovo vegetarian, there are a variety of dairy products (ie. milk, greek yogurt, whey protein powder and cottage cheese) and egg products that can help boost your protein intake significantly!  Since this post is for vegans, I won’t go into these particular protein sources. But if you are a vegetarian and are trying to put on muscle (and aren’t allergic to dairy), these are a wonderful addition to your diet!

So as you can see, there is no need to fret about not getting your protein intake for the day. It’s completely doable so long as you include these foods at each of your meals to boost your protein total for the day!

via 8 Great Protein Sources for Vegans | Muffin Topless.