Fitness Myths

Unfortunately, there is no magic pill or machine to make you lose weight....so I guess we'll have to stick to good old-fashioned exercise! You've got to keep your daily caloric intake in check AND exercise (cardio & strength training) about 20 minutes AT LEAST three times a week.

Beware of the following myths!

Myth #1: The right supplement can make you thin.

Supplements are herbs and/or nutrients that are meant to be used to aid ones health. When following an exercise regimen, supplements can provide your body with extra nutrients to replace what your body utilized during an intense workout.

Myth #2: The right diet can make you 'ripped'.

Diet alone will not get you that 'ripped' physique you're striving for. A healthy diet along with exercise is the way to gain muscle tone. Although just dieting will cause you to lose weight, you've got to work on building muscle for optimal results.

Myth #3: Just work your abs to get a 6-pack.

Just working your abs will give you strong ab muscles, but if you've got fat over top of it you won't see the difference. You have to work your entire body to achieve a 6-pack. You have to lose weight as a whole and weight train to earn your 6-pack....if it were easy, everyone would have a 6-pack!

Myth #4: The only exercise you need is cardio.

Cardiovascular activities (anything that elevates the heart rate) do cause you to burn calories, however, strength training builds muscle which is what burns calories. Cardio & strength training go hand-in-hand.



http://teambeachbody.com/about/newsletters/-/nli/91#42975

Choosing a workout program

Hey everyone!
It's time to get fit......here is a link that will help you choose the Beachbody workout program specific to your needs.

http://images.beachbody.com/tbb/tbbredesign/comparison_chart/chart_slider.htm

If you have any questions, let me know........

Once you find the perfect program click here to order.

Appetite-Suppressing Foods

This is an email I recently got from Team Beachbody:

10 Appetite-Suppressing Foods to Conquer Your Cravings

By Whitney Provost

If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may start craving all the junk you know you're not supposed to eat. The secret is eating the RIGHT foods to help calm the cravings for the wrong ones. Add these 10 easy-to-find, tasty foods to your meal plan, and rein in your appetite before it gets out of control!

1. Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the "instant" variety, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2. Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3. Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4. Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5. Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6. Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7. Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8. Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9. Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.
10. Shakeology. If you haven't tried Shakeology® yet, you're missing out on one of the tastiest, most filling choices around. The whole-food ingredients in Shakeology—like whey protein, amino acids, digestive enzymes, and antioxidants—help you feel great, curb cravings, and reduce hunger. Order it through your Beachbody® Coach to reduce your appetite and stay full longer with fewer calories. It's a meal that tastes like dessert.

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Diet-Friendly Alcohol Choices

When going to that BBQ this summer you may want to have a drink. When you're dieting & counting calories this can be hard. Here is some info I found that will help you keep track of those calories you're consuming:


Wine: The Most Diet-Friendly Choice
If you’re going to drink, wine is the most calorie-friendly selection with a typical 20 calories per ounce. Each 5-ounce glass would then be 100 calories with no cholesterol, sodium or fat. This is true for both red and white wine, from merlot to chardonnay. Sherry, a sweet, fortified wine runs a bit higher with 32 calories per ounce but it is usually served in smaller portions as an after-dinner drink.

Here is the nutritional information for some popular wines per ounce:

Wine	Calories	Carbs	Per 5-oz Serving
Chardonnay	20	0.4 g	100 calories, 2 g carbs
Pinot Grigio	20	0.4 g	100 calories, 2 g carbs
Zinfandel® White Wine	20	0.4 g	100 calories, 2 g carbs
Cabernet Sauvignon	20	0.8 g	100 calories, 4 g carbs
Merlot Red Wine	20	0.8 g	100 calories, 4 g carbs

Hard Liquor: Easy on Your Diet
Hard liquor is higher in calories per ounce than wine, and is often mixed with soda, which increases the calorie count. If you’re going to drink liquor, use calorie-free mixers like diet soda or diet tonic water. One shot glass or mixed drink will contain about 1.5 ounces of hard liquor.

Here is the nutritional information for some favorites, based on one ounce:

Hard Liquor	Calories	Carbs	Per 1.5-oz Serving
Vermouth	32	0.2 g	64 calories, 0.4 g carbs
Coconut Rum	51	5.3 g	77 calories, 8 g carbs
Beefeater® Gin	65	0 g	98 calories, 0 g carbs
Rye Whiskey	69	0 g	104 calories, 0 g carbs
Scotch Whiskey	69	0 g	104 calories, 0 g carbs
White Rum	69	0 g	104 calories, 0 g carbs
Vodka	69	0 g	104 calories, 0 g carbs
Cognac	69	2 g	104 calories, 3 g carbs
Tequila	69	5.3 g	104 calories, 8 g carbs
Gilbey’s® Gin	79	0 g	119 calories, 0 g carbs

Beer: Raise Your Glass with Care
Beer is the next best choice for dieters with, about 150 calories per 12-ounce serving. Choosing light beers will drop your caloric intake without sacrificing much flavor, but keep in mind that it can be hard to estimate your intake when pouring from a pitcher or into an oversized beer mug.

Here is the nutritional information for different types of beer, based on a single ounce:

Beer	Calories	Carbs	Per 12-oz Serving
"Light" Beer	9	0.5 g	108 calories, 6 g carbs
Draft Beer	12	1.1 g	144 calories, 13.2 g carbs
Lager	14	1.1 g	168 calories, 13.2 g carbs
Ale	18	1.1 g	216 calories, 13.2 g carbs

Liqueur: Small but Potent
Sometimes the words "cordial" and "liqueur" are used interchangeably since both drinks are flavored, very sweet and often served as (or with) dessert. Liqueurs can be served alone, over ice, with coffee, or mixed with cream or other mixers. Adding mixers will increase the calorie and fat content of your drink. Whether served alone or in a cocktail, one liqueur serving is about 1.5 ounces. While tasty, liqueurs pack the most calories per ounce, so enjoy them sparingly.

Here is the nutritional information for common liqueurs, per one-ounce serving:

Liqueur	Calories	Carbs	Per 1.5-oz Serving
Chocolate Liqueur	103	11 g	155 calories, 17 g carbs
Mint Liqueur	103	11 g	155 calories, 17 g carbs
Peppermint Liqueur	103	11 g	155 calories, 17 g carbs
Strawberry Liqueur	103	11 g	155 calories, 17 g carbs

If you budget your calories carefully, you can safely afford to have a drink or two on a special occasion. But beware—drinking loosens your inhibitions and may make you eat without thinking. From a health standpoint, calories aren't the only thing to consider. Practice moderation (no more than one drink daily for women and no more than two drinks daily for men) and consider other potential health benefits of different types of alcohol. Most health experts recommend the following hierarchy: choose red wine over white wine; choose wine over beer; choose darker beers over lighter beers; and choose beer over liquor and liqueur.

Courtesy of www.sparkpeople.com

Abdominal Work- Quality does matter!

When doing crunches (whether for upper, lower, or obliques) you've got to have good technique to get the results you want. It's easy to fall into bad habits, especially when your body starts to fatigue. Remember these simple tips and you'll be well on your way to getting that 6-pack!


Upper Abs & Obliques (Regular Crunches & Oblique crunches)

1. Don't tuck your chin/pull on your neck! Imagine you have an apple between your chin & chest. You can also find a spot on the ceiling to look at while crunching & this will help you maintain this position.

2. Don't hold your breath! Exhale as you lift (on the exertion).



Lower Abs (Reverse Curls)

1. If doing these with your feet on the ground, tilt your pelvis by allowing your abdominal muscles to do the work- not your gluts & hamstrings. Sometimes you have to think about the movement & where it's coming from.

2. If doing these with your feet in the air- flex your feet and think about pushing your feet up to the ceiling. Think about lifting them straight up & down, not a rocking motion.


***Remember- when working your abs you've got to focus on your abdominal muscles doing the work. You always want to use muscle, not momentum!

Staying Motivated

“A man who wants something will find a way; a man who doesn’t will find an excuse.” -Anonymous

You've got to allot a certain time each day (that you plan to workout). Don't just plan on 'when you have time'- MAKE TIME! The best advice I can give people is to not think too hard about your workout- that's when you talk yourself out of doing it! Just press the play button on your DVD player, jump on the treadmill & press start, or get in the car & go to the gym/class.

If you can commit to setting aside time for your workout, you'll do it more often, and see results quicker- which in turn, keeps you motivated! There's nothing like plugging away for 4 weeks then realizing your jeans are now loose. Also- STOP WEIGHING YOURSELF! You'll make yourself crazy! Focus on eating right & working out....only weigh yourself once a month. If you're working out with weights, keep in mind that muscle weighs more than fat- so when you finally do weigh yourself, it may not be as drastic as you hope (since your jeans are looser) and that could be to the muscle you've gained.

Good Luck!

What is Shakeology??

Here's my take on Shakeology......
it's a yummy way to have a 140 calorie meal that actually makes you feel full! It comes in two flavors, chocolate & green berry. The chocolate tastes like brownie batter. The green berry is ok, but it has a really strong nutra-sweet type after taste....I definately prefer chocolate! It makes me feel full for about 2 hours, which is usually how long a regular (healthy) lunch makes me feel full.
You can get creative with it to change it up a bit by adding a banana (or other fruit), but remember to add those calories (if you're counting them).....I also add either mint or coconut extract (just a drop- trust me!).

You can use water or milk to mix with it (if you use milk, again- it adds calories) and you can shake it or blend it with ice. I prefer to use water & blend with ice to get a milkshake consistency.


Here's the nutritional benefits of Shakeology:

* Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings

*Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption

*Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases

*Vitamins and Minerals your body needs to function for
optimal health


***Shakeology has a 30 day guarantee, so if you don't feel results you can get your money back (less shipping & handling).


Here are the results you should notice:

By the end of week one:
-improved digestion & regularity
-reduced cravings

By the end of week four:
-increased energy & stamina
-lost weight
-improved mental clarity

By the end of week twelve:
-lost 10 pounds & 2 inches off waist on average
-reduced risk for heart disease & other digestive diseases
-lowered cholesterol on average by 30% and even up to 70%
-healthier skin, hair, & nails


If you're interested in ordering Shakeology,
go to http://teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=25068

Using a Heart Rate Monitor

Using a heart rate monitor while exercising allows you to focus on the intensity of your workout, measured in heart beats per minute. Knowing the intensity you are working is important for maximum results for weight loss/overall fitness goals.

First estimate your maximum heart rate. The formula is:
220 - (your age) = predicted maximum heart rate
(For you actual maximum heart rate you must use a heart rate monitor & complete a few simple tests).

You gain the most benefits when you exercise in your target heart rate zone. Your target heart rate is usually when your exercise heart rate is 60-80% of your maximum heart rate. (It is not recommended to exercise above 85 percent of your maximum heart rate. Intensity at that level increases both cardiovascular and orthopedic risk without providing a significant additional benefit from the exercise).

Target Heart Rate Zones by Age

Age	Target Heart Rate (HR) Zone (60 - 85%)	Predicted Maximum HR
20	120 - 170	200
25	117 - 166	195
30	114 - 162	190
35	111 - 157	185
40	108 - 153	180
45	105 - 149	175
50	102 - 145	170
55	99 - 140	165
60	96 - 136	160
65	93 - 132	155
70	90 - 123	150
	(Actual values are determined from a graded exercise test)

***Always check with your health care provider before starting an exercise program. Your health care provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition- Good Luck!

Most AWESOME grilled chicken salad - EVER!!

Ok, I know what you're thinking- grilled chicken salads are boring.......you obviously haven't had mine! :)
Load it up with lots of different veggies and a little fruit- yes, FRUIT!! It's sooo good. These are my usual ingredients:

lettuce
spinach leaves (cut up- if not, it's too much grassy spinach taste)
cucumber
tomato
broccoli
carrots
dill pickle slices (cut up- it's sooo good, don't knock it til you try it!)
Craisins or strawberries
grilled chicken

I put my dressing on the side. I use regular dressing, not fat-free, not low-calorie....I just put about 2 tbsp (one serving) on the side & dip my fork in verses pouring it on the salad. This way you get a little dressing in every bite!

My point is- don't be stuck in a rut with your grilled chicken salad!! It's ok to add unusual ingredients....EXPERIEMENT, you don't know til you try!

Weight Loss 101

It's very basic- consistent exercise (at least 20 minutes 3 times/week) and eating right will in turn, get you results. But, make sure you're eating the right foods (lean meats, green veggies, whole grains) and stay in the 1200 to 1500 calorie range- this is VERY important!! If you consume less than 1200 calories a day your body will think it is starving and start to store calories, rather than burn them!! Also, eat at least 5 times a day!!! Eating throughout the day revs your metabolism up & keeps it burning all day: breakfast, snack, lunch, snack, dinner.

Also- don't deprive yourself...this will only lead to binging!!! If you want some chocolate cake, you can have it....just don't have ALL of it!!! Just a few bites to fulfill that 'need'....then WALK AWAY!!!! (and be sure to account for those calories, there's no such thing as 'freebies') When you're working out consistently you should take pride in that- don't ruin it by eating a whole piece of cake that you'll regret later! Your hard work WILL pay off.....

What FINALLY worked for me

I've always loved working out- the more intense the better. One day I saw the P90X infomercial on tv & immediately got on the computer & ordered it. It was the best thing I could have done- this is the workout I've been searching for!! They guarantee results in 90 days, BUT you've got to commit!! It's 6o-90 minute workouts 6 days a week, PLUS you have to follow the nutrition plan (or just count your calories- which is what I did). I was determined to see if what they promised was true, so I was dedicated....I even went thru Thanksgiving & Christmas without missing a beat. And sure enough, 90 days later I went from 125 lbs wearing a size 7, to 110 lbs wearing a size 3 (sometimes a 1!!). That was it for me- I'm a complete Beachbody junkie now! In fact, I even called & got my P90X DVDs insured- so if I scratch or break them they can be replaced!!!

Anywho......
Every Tuesday I will post a fitness tip/topic...feel free to add your 2 cents or questions. I'm here to educate & motivate...you can do this!!!!

Hello out there!!

If you're reading this, I'm guessing you are either a fitness junkie (like myself) or you're on a fitness journey trying to reach weightloss/fitness goals. I will be sharing my journey & success with meeting my fitness goals with you...and also throw in my favorite low calorie recipes, favorite workouts, tips I've learned, and hopefully KEEP YOU MOTIVATED so that you too can succeed!
(If there are McDonald's ads, or any other unhealthy food, under my posts.....BE STRONG!! RESIST THE TEMPTATION!!! If you do eat there, get a salad or something grilled....french fries are BAD- don't do it!!)