Rss Feed Tweeter button Facebook button Myspace button Linkedin button Youtube button
You are here: Home / Archives for health

Fitness Challenges Are Good Things

February 4, 2012 By Leave a Comment
Challenge Groups!

Challenge Groups!

Starting in September 2011, I began inviting people to participate in a fitness accountability group. These were small groups of 5 people or so. The goal is that we all work together and help each other create lifestyle habits toward better health! The results have been nothing short or awesome!

All of the participants did everything at home, on their own time and schedule. There were no in-person meetings or group workouts. Our Group interaction was done all on Facebook.
People got some great results! One, gentleman in particular joined one of our 30-day groups using 10-Minute workouts with Ten Minute Trainer. Darryl lost over 15 pounds and got great energy from Shakeology. He also lost a pant size! I am so proud of him!!

We started our group with a conference call where we all introduced ourselves and then dug into the the most important question we need to ask ourselves before starting a workout program.

What is your reason WHY? Answering this is the biggest motivation that will push you to reach your goals. It will help you blast through roadblocks (and we know they will happen)!

Each member shared on the group page and were encouraged to write and post their why somewhere they would see it and read it daily. This gives a clear purpose and focus when it comes to reaching health and fitness goals. It also makes daily choices sustainable so they transform into a lifestyle as opposed to one short moment in time.

So, I challenge you.

  • What is your why?
  • What do want to achieve and what will reaching those goals allow you to do?
  • If you were to reach them, how would you feel?
  • What would improve? And most importantly, what would you do to keep it that way?

What is your WHY?

How did our group get such great results and transform their journey into a lifetime of health and fitness? Well, they bundled all the right things together set them up for success. These are the very components I have used over the past decade to reach and maintain my results and also challenge myself to constantly improve.

The formula? Fitness + Nutrition + Support = Success!

I have seen people struggle when one or more of these components are missing. That’s why I was so ecstatic when Beachbody began offering Challenge Packs. They are the complete package of fitness, nutrition, support tools and free coaching for achieving health and fitness goals.

Each month I am leading these accountability “challenge” groups using a specific workout program to meet the needs, interests and goals of the participants. We recently started a P90X Challenge Group and plan to launch a different group (or two) every month.  If you would like to be considered for one of these select group, please email me with your Why and “fitness personality,” and I’ll match you up to an upcoming group.

If group accountability isn’t your “thing,” you can always take advantage of a challenge pack and benefit from all of the fitness, nutrition and support.

What exactly is in a Challenge Pack?

  • World Class Fitness – a Beachbody exercise program that matches your fitness personality
  • Optimum Nutrition – Replace one meal a day with Shakeology.
  • Phenomenal Support – Group accountability, a coach to mentor and online tools such as an online gym, customized meal planner, recipes and tips!

There are 2 options a customer pack and coach pack. Both are the same price no matter what fitness pack you choose [$160, $180, $205]!!

  • Customer pack – includes a choice of one of Beachbody’s top-selling fitness programs, as well as choice of Shakeology and a 30-day trial to the Team Beachbody Club.
  • Coach pack – includes the same as a customer pack, PLUS a Game Plan Tools Kit and Business Essentials Starter Program.
    • The Coach pack listed above has 2 additional perks!
      • This Give a person the coach discounts (25% off)
      • Tools to to grow a business and get paid from Beachbody.

I am often asked why I stay so disciplined in my eating and so committed working out every day.  It has been a process over the past decade when I decided that I was getting too fat, my desk job and poor habits were taking control and diabetes was in my future. Through daily exercise I feel good, look good and have an awesome attitude toward life. I also feel I’m much more pleasant to be around! :)

I know that if we are going to end this trend of obesity, it has top start with taking care of ourselves first and identifying why. If you’ve made a resolution each year to lose weight, make regular exercise adopt a healthy lifestyle and you find yourself failing year after year, take a moment to think about your “why.”

Have it written down in a few short sentences and post it in as many places as possible to see it and read it daily. This is the first step in putting yourself first.

Hillary and I will help you get results. We will coach you!

Filed Under: Featured Content, Health & Fitness Tagged With: , , , , , , , , , , , , ,

How to choose your exercise program this year by your “Fitness Personality”

January 5, 2012 By Leave a Comment
ThisIsYourYearPYF-HT

Right now you are deciding on those “exercise” and “lose weight” goals for the year. You are seeing a ton of advertisements for promising gadgets, magic gizmos, and can’t refuse offers. I’m so proud of you for setting the goal to become healthier. So how do you decide what with work for you to help you reach your goals? This is how to choose your exercise program this year!

You and I both know that no matter what, it will take dedication and commitment to show up for yourself and put in the time and work. It’s a must. No magic pills will do it. No crazy drops (don’t get me started on this!). No wild, “scientifically engineered” gadgets.

Eat right and exercise. Simple in concept. Tough to do. But you’re worth it. And you know what? By the time it takes to devote energy to things that won’t work, you could have done what you have always known (eat right and exercise) and gotten healthier than the day before. Do this for 20 out of 30 days each month this year and you will make strides toward your goals. Use one of our eat right and exercise programs, and you may surpass your goals! Perhaps in a few short months. Still, you have to develop a life time mindset. So, let’s talk about those goals for a second.

What are you wanting to achieve by the end of the year? Why? What’s that reason? Seriously! “I want to drop 30 pounds” doesn’t mean much unless you can tell your reasons and what it will enable you to do. Give that thought first. Write it down. Then continue reading.

This year I want to achieve __________________ with my fitness and nutrition.
My biggest reason why is __________________________ because it will enable me to _______________________. I plan to start on ____________________.
My 30 day goal is:
My 90 day goal is:
My 6 month goal is:

Now, let’s chat about that fitness personality of yours. You want to find something that you know will get your results. Something you know you’ll stick with. Something fun! And Something at your current level!

I would love to recommend getting a gym membership somewhere as I know of several that have state of the art facilities and classes that are off the charts. Making sure you use the membership often to justify costs can be a struggle for some. I have seen too many of my friends get stuck doing monthly payments for years on end. If you are one who regularly goes… then good for you. Go find the one with all of the features you need to show up for yourself!

If the gym, health club or rec center isn’t for you, then I recommend some workouts that you can do from home. They take little space and minimal equipment. As a matter of fact, all of the equipment you need to get started comes with each of these programs.

Another perk… each program comes with it’s own nutrition plan. And to add more fuel to the fire to get you better results, I’ll list some bundle options that adds in a customized meal planner, support tools and an optimal nutrition meal replacement that is off the charts and have you looking for a new wardrobe!

Let’s define your “fitness personality.” What program trips your trigger? Weights? Dance? Kickboxing? Cardio? Are you just getting started, or looking for something more advanced? You can see descriptions of programs below.

  • Getting Started – Turbo Jam, Body Gospel, Slim in 6, Rockin’ Body, Power 90, Les Mills PUMP
  • Cardio – Brazil Butt Lift, Insanity, Turbo Fire, Hip Hop Abs, Turbo Jam, RevAbs, Power 90, Insanity The Asylum
  • Weights/Strength – Les Mills PUMP, P90X, P90X2, ChaLEAN Extreme
  • Advanced – P90X, P90X2, Insanity, Asylum, ChaLEAN Extreme, Slim Series, RevAbs, LesMills Pump
  • Perry’s Recommendations (these got me lean and ripped) – P90X, Insanity, Asylum, Les Mills Pump & P90X2

Bundle it with a Challenge Pack! Save $25-$45 and get free shipping! Each pack gives you an awesome fitness program, Shakeology Home Direct, 30-day Trial to Team Beachbody Club. So that means Fitness + Nutrition + Support Tools = Results Plus! I will be your coach every step of the way. My gift to you for putting yourself first! :)

THE TIME TO START IS NOW!

Challenge Pack orders click here and click “Commit To Get Fit” and then choose your bundle!

Browse the Entire Library of workout programs here!

WORKOUT PROGRAMS

Les Mills PUMP
Les Mills Trainers 15-50 minutes Engineer your perfect body with Les Mills PUMP. This barbell-based rapid weight loss and accelerated strength-training program incinerates calories to help give you the ultimate tight, toned, and lean body you want. The secret is  “the rep effect,” which requires that you use lighter weights at a higher rate of repetition so you can burn up to 1,000 calories per workout and get leaner faster.

INSANITY
Shaun T 30–60 minutes Transform your body in 60 days with the most intense workout program ever put on DVD. MAX Interval Training—you perform long bursts of maximum-intensity exercise with short periods of rest.

P90X
Tony Horton 45–60 minutes Advanced total-body training program focused on abs, legs, chest, back, and arms. Twelve routines that keep introducing new moves and challenging your muscles to get you absolutely ripped in 90 days.

TurboFire
Chalene Johnson 10–55 minutes Burn up to 9x more fat and calories than with traditional cardio. High Intensity Interval Training (HIIT) ignites your metabolism and helps your body burn calories for up to 48 hours after your workout.

RevAbs™
Brett Hoebel 15–45 minutes Fat-burning cardio, muscle-building and sculpting focused on abs and core. Abcentrics™, Capoeira, cardio intervals, strength training, and ab/core work to get you six-pack abs in 90 days.

Body Gospel
Donna Richardson Joyner 10–45 minutes Calorie-burning cardio, core exercises, and strength training to tone and tighten your entire body. Inspirational gospel music powers you through cardio and light resistance workouts to help burn fat and reshape your body.

Turbo Jam®
Fat Burning Elite
Chalene Johnson 30–50 minutes Advanced kickboxing and body-sculpting moves focused on core, thighs, and upper body. More intense targeted workouts to maximize your fat-burning and sculpting results.

Power 90
Tony Horton 35–45 minutes Fat burning and total-body sculpting focused on abs, thighs, and upper body. 90-day boot camp featuring fast and effective circuit-training workouts to transform your body in as little as 35 minutes a day.

Brazil Butt Lift
Leandro Carvalho 30–50 minutes Reduce your hips, slim your thighs, and lift your butt while you burn fat and melt away saddlebags. Combines Brazilian dance, cardio, and signature sculpting moves with Leandro’s proven TriAngle Training method that works your butt from multiple angles.

ChaLEAN Extreme
Chalene Johnson 30–45 minutes Advanced circuit training program develops lean, sexy muscle to help you burn up to 60% of your body fat for overall body transformation. The proven 3-phase circuit training technique is guaranteed to give you results every 30 days—the more muscle you build, the more fat you burn because Muscle Burns Fat®!

Slim Series
Debbie Siebers 60+ minutes Advanced body slimming and toning focused on abs, thighs, butt, and hips. Combines intense cardio with greater resistance to continue slimming and toning your body.

INSANITY:THE ASYLUM™
Shaun T 45–60 minutes Get stronger, faster, and quicker in just 30 days. Unleash your inner world-class athlete through plyometrics, speed, agility, strength, and core workouts in a jaw-dropping series of progressions. In just 30 days, you’ll push yourself to the next level of game-day readiness with dramatic, measurable improvements in your athletic performance.

Hip Hop Abs
Shaun T 25–45 minutes Calorie-burning cardio and total-body sculpting focused on abs and core. Fun hip hop dance moves set to hot music to burn fat and sculpt lean sexy abs.

Rockin’ Body
Shaun T 15–45 minutes Calorie-burning cardio and full-body sculpting moves. Party off the pounds as you dance and sweat to the hottest hits of all time.

Brazil Butt Lift
Leandro Carvalho 30–50 minutes Reduce your hips, slim your thighs, and lift your butt while you burn fat and melt away saddlebags. Combines Brazilian dance, cardio, and signature sculpting moves with Leandro’s proven TriAngle Training method that works your butt from multiple angles.

Filed Under: Featured Content, Health & Fitness Tagged With: , , , , , , , , , , , , , , , , ,

Yoga is way too hard! Do I have to do it?

November 17, 2011 By Leave a Comment
yogablock-matPYF

Yoga is way too hard! Do I have to do it? Is it necessary in the grand scheme of things? I used to think it was not. Yoga is one of those workouts that always seemed way too boring and “fluffy” too me. I’m sure I had this perspective due to ignorance and maybe a little bit of fear. This was, it always seemed to be everywhere. On morning TV shows and almost always threaded through Beachbody programs.

So, what did I do when I first started working our and came to the yoga exercises? You guessed it! I skipped them. Who need to do yoga? I mean I tried and it was way too hard. My mind wasn’t into it. Besides, what was the point?

Fast forward eight years to the writing of this blog and I actually look forward to “Yoga Thursdays!” I actually have a special name for my workout. Am I crazy? Well, my body and mind don’t think so.

Here’s what I have discovered, personally, by incorporating yoga into my weekly routine. It’s not “fluffy” at all. It’s empowering. Seriously. While I am not at a point to totally shut my mind clutter off during the workout, I do find my mind has a chance to let stress fade,. I also get a sense of energy that floods my mind and body. it’s hard to explain. I just end up feeling grateful for all I have.

From a workout standpoint, I am certainly more flexible. But the biggest thing I noticed was that these workouts improved all my other workouts and level of fitness. I would have never thought that! I am able to have better form and posture when lifting weights, doing pushups, core work and more.

The sheer challenge of yoga is another mental and physical benefit. The need to focus one balance and calm, well timed breathing seems to have this camling of the soul effect. Another one of those hard to explain feelings until you have experienced it yourself.

Now I am sure there are way more benefits than I am listing here. These are just a few that come to mind. I am so, so glad I decided not to skip the yoga workout when I started my second round of P90X. I would not do it during my first round and even skipped over it back when I did Power 90. I am so looking forward to doing the P90X2 Yoga workout again soon! I loved it!

I guess that shows me one more lesson I learned. Yoga helps one learn to grow and step of of their comfort zone.

My recommendation: if you hate yoga and think yoga is too hard, then you owe it to yourself to work at it no matter what. You may just find it to get a special day named after it each week!

Filed Under: Fitness, Health & Fitness Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

A gluten free pizza crust recipe that rocks!

September 9, 2011 By Leave a Comment
glutenfreepizzacrust

Pizza is back in my nutrition plan! A lot of times it’s tough to find a healthy and tasty alternative our favorite comfort foods. Pizza is no exception. While I love making mini pizzas with Flatout breads, along comes a pizza crust recipe that is low calorie, tastes awesome and happens to be gluten free! BBQ pizza is back in one of the top food tiers in Michi’s Ladder in my house!

See full, printable recipe on Food.com at the link below. All of these ingredients typically can be found in the natural food aisle at your grocery store. I actually think finding them is easier than pronouncing them. I bought most of the items at netrition.com.

GLUTEN FREE PIZZA CRUST
Ingredients

  • 1 tablespoon dry yeast
  • 2/3 cup brown rice flour
  • 1/2 cup tapioca flour
  • 2 tablespoons powdered milk
    (Dairy alternative, 2 T tapioca flour or sweet rice flour in place of  dry milk powder or use non-dairy powdered coffee creamer)
  • 2 teaspoons xanthan gum
  • 1/2 teaspoon salt
  • 1 teaspoon unflavored gelatin
  • 1 teaspoon italian seasoning
  • 2/3 cup water (110 degrees F)
  • 1/2 teaspoon sugar,  honey or agave syrup
  • 1 teaspoon olive oil
  • 1 teaspoon cider vinegar

See the rest of the recipe here

Please comment below on how you liked this crust! And what kind of pizza did you make?

 

 

Filed Under: Featured Content, Health & Fitness Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

P90X2 pre-sale September 1st – free stuff. Results2 for you!

August 24, 2011 By Leave a Comment
p90x2coming-sept1-2011

All I know is that I am scared (and excited) again. It happens every time an extreme workout is being released because I question myself whether I’ll be able to do it. Will I keep up? Will it be too hard? What will it do to my body? I’m ready for Results2!

I was one of the first customers to do P90X when it was release in March of 2004. I had done Power 90 several times, but never knew I much my body could transform until P90X came out. The timing was perfect for that release too as I had just lost my wife three months prior, so pushing myself to the extreme was awesome! My P90X results even were featured in the very first P90X infomercial! What an honor.

P90X2 is coming this December and you can be one of the first customers like me to take your fitness to extreme2 heights! P90X2 is super charged, full of energy and new moves that will make you leaner, stronger, quicker and more powerful. You already assumed this, right?

P90X2 it bringing  modern day fitness science and top physical workouts together in one at home workout program. So, if you’ve graduated Power 90, P90X or any of the other flagship elite programs such as Insanity, Asylum, TurboFire, Chalean Extreme then this program will be for you.  Even CrossFit and TRX fans will love it!

Below is a a description of what is in P90X2.

Pre-order P90X2 so you can get free stuff!

You will need to be a Team Beachbody member (click here to create one) in order to pre-order on September 1 (so you’ll already be in an exclusive group of customers!). Pre-orders will get free Shipping and Handling and by ordering through the Team Beachbody site you will receive two free Tony Horton One on One series DVD’s that were created just for this program. Having me be your coach will be an additional bonus!  :)

P90X2 is made up of three phases, each focusing on a different aspect of fitness: Foundation, Strength, and Performance. A total body evolution will occur. You begin by improving your foundation, where instability plays a large role. Then you’ll build strength and, finally, power, which all translates to improved performance.

Once I saw all the equipment that you can use, it was nice to see that they include options ideal for traveling on the road, especially vacations! When you are home, here is a list of equipment:  Pull up bar, Dumbbells or bands, Medicine balls, Foam roller, Stability ball, Power stands, Yoga mat, a pull up assist band instead of using a chair. So, you probably already have a lot of this equipment!

P. A. P. TrainingPhase 1: Foundation–Move better, feel better and allow you to be less likely to get injured.  Trains your muscles be be more balanced by activating your stabilizing muscles and mobilization muscles at the same time to get you ready for the next phase.

Phase 2: Strength–Get stronger, wider range of motion, more supple and look good!  This phase you become more explosive and quicker by using balance and strength routines at the same time.

Phase 3: Performance– Jump higher, run faster and feel like a kid playin’ in the park!  Using what is called P.A.P. (Post-Activation Potentiation).  More weighted resistance exercise to load the muscles making you stronger.

A nutrition guide includes more options ranging from Vegan, Vegetarian, Gluten Free – 27 Diet Guides in one to fuel your performance! Realizing that people don’t always have local natural food stores accessible, they created the plan to make it easier for the consumer.

What’s in each kit?

There’s a base, deluxe, ultimate kit versions all on DVD and Blu-Ray starting at $119.95P90X2 Workout List

The base kit DVD – 119.85 Blu-Ray 149.85
13 disks.  Bring it again, X2 Core, Plyocide, X2 Recovery & Mobility, X2 Total Body, X2 Yoga (60 min now), Balance & Power, Chest, Back & Balance, X2 Shoulders & Arms, Base & Back, P.A.P. Lower, P.A.P Upper, X2 Ab Ripper.  Also includes Nutrition guide, Fitness guide, & 90 Day calendar.

The Deluxe kit – DVD 239.85 Blue-Ray 299.85
includes all of the above plus 2 extra workout DVD’s V Sculpt & X2 Chest, Shoulders & Tris, a Stability ball, 2 8lb medicine balls and 1 foam roller.

The Ultimate Kit – DVD 299.85 Blu-Ray 359.85
includes the same as the Deluxe kit.  Replace the foam roller with a premium grade (textured) foam roller and 2 power stands added to the package.

Pre-order will begins on September 1, 2011, and include free Shipping and Handling.
Order through me and receive two free Tony Horton One on One series DVD’s that were created just for this program.

Orders are to be sent out just before December 25, 2011, perfect of a post holiday sweat.  Your credit card will not be charged until P90X2 is actually shipped to your house.

There may be a long delay after the release date if you don’t pre-order this program.

More! Tony Horton at your door?
Weekly prizes will given away starting September 1st and one lucky person will have Tony Horton deliver your P90X2 package to you.

Want to be in the P90X2 Infomercial?
You can submit your success story with P90X2 and earn a chance to be in the infomercial. I did this back in 2004 and blam! There I was on TV!

So, let’s rock this thing and BRING IT2 the max!

Want to be held accountable?

Make Me Your Coach

 

 

Filed Under: Featured Content, Fitness, Health & Fitness Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Modifying P90X when battling an injury

August 22, 2011 By Leave a Comment
impingement

It was shear stupidity on my part when I screwed up my shoulder. I had just finished a second round of that fun program called Insanity Asylum and was feeling quite empowered.

My injury didn’t happen during Asylum. It happened during golf. You see, I hit the ball really well and went to help a few buddies find their ball. Since my friend I was riding with took the cart to the green, I decided to jump on the other cart and ride up with two other guys. I hung onto the roof handle and basically stood on the side of the cart with my feet barely hanging on. Well, I started to feel the cart lean and thought I was going to tip us over. My foot slipped to the ground and I hung on with one arm. I impinged my right shoulder muscles. This was 2 months ago and I’m still feeling moments of sensitivity.

So, here I am gearing up for the Beachbody Challenge and chose to do P90X. I kickstarted my program with a Shakeology Cleanse and started to dig into the workouts. It was obvious that some moves were going to need to be modified as my shoulder is far from feeling recovered. When I wince at the thought of an exercise I know it’s time to modify or do something else.

The first smart thing I do is warm up to prevent further injury. Sometimes I see people overlook this part of a workout. Not smart at all. Proper warmup and stretching is a must before and after workouts. Sometimes during too, especially when it comes to strength training. I also add in a few specific shoulder strengthing drills from Total Body Solutions (kind of like physical therapy on a DVD) to work on y underlying issue.

Then I hit P90X hard with modifications. Don’t get me wrong. When there’s an exercise that does not directly impact my shoulder, I am going for it. But some moves require some lighter weights (shoulder presses and shoulder flies) or the use of a chair during wide pullups. Even the chatarunga pushup needs to be done from my knees. Still, I am able to bring it during plyo, keno, yoga, arms and abs.

So, I am allowing my body to recover, but am still showing up to get some great strength training in. If I feel a tweak, I stop immediately and don’t push it. I will continue this pattern for another month and I know an impingement takes time to heal. Otherwise I may head to a doctor. For now I’m sticking to the drills, modifying when needed. This program is intense and experience has taught me when to push it and when to back off. So, if you are battling thru and injury, don’t let your ego take over. Give yourself the time to heal. I know my shoulder is wanting to get back in the game, but it’s not time yet! If you find yourself in a world of hurt, be smart and get it checked out by a professional.

If you have any questions about modifying or are looking for some P90X tips, email me at perry@putyourselffirst.com. I’m always helping people get the most out of their programs. You can even make me your coach by clicking here. Then I can share some more insider tips!

Filed Under: Featured Content, Fitness, Health & Fitness Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , ,

Back To School Teacher Fit Kit for those busy teachers

August 16, 2011 By Leave a Comment
toolbox-14

It’s the middle of August and I couldn’t help, but think about all of the people getting ready to go back to school. It’s a time filled with excitement and sometimes dread because it marks the end of summer.

I know many teachers out there will gain weight this year due to lack of time to exercise and not taking the time to make the best eating choices throughout the day.

I think back to my years in the classroom and remember rarely taking the time to build an exercise routine, let alone prepare healthy meal choice for lunch. Rarely did I ever get a full 30 minutes for lunch.

A solution popped into my head as I saw the calendar mark the midway point here in August. I thought about how one could actually make working out and eating right convenient. The fact that my buddy lost 40 pounds doing this fitness program just by doing a little each day way the clincher!

I almost want to call this the “Back To School Teacher Fit kit” as it’s brilliant! An effective way to exercise and eat right and have support makes for a convenient power-packed combo for any teacher or anyone who is short on time, but wants to look and feel better about their health and fitness.

So, if you know of someone who is an educator, school administrator, or even somebody who just doesn’t have the time to exercise and eat right, please share this post!

Back To School Teacher Fit kit

Ten Minute Trainer - 10-minute workouts with an easy-to-follow eating plan to help one lose weight and get toned.

Shakeology Home Direct Single Serving Packs for on the go! This simplifies nutrition to help a person increase energy, lose weight, and feel great – also comes with 2 workouts and a shaker cup.

Team Beachbody Club – Tons of benefits here such as: Meal plans personalized for your goals, 10% discount on all purchases, VIP access to trainers and Beachbody experts, including live chats, exclusive videos, nutrition tips, and delicious recipes, personal Coach for guidance and support, access to WOWY SuperGym, where you can win cash (like $500) or prizes just for logging your workouts every day, and message boards and chatrooms to help you find new friends and workout partners, and get advice and support from the entire community

I also have ideas on how schools can use fitness programs for fundraisers! Email me for details.

Need more guidance? Make me your coach for free!

Make Me Your Coach

 

Filed Under: Fitness, Health & Fitness Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

No eating 3 hours before bedtime when trying to lose weight

July 28, 2011 By Leave a Comment
No Eating 2-3 Hours before bedtime

If your trying to lose weight by eating right and exercising, you probably know that timing is everything when it comes to the eating part.Especially when it comes to late at night.

Over the years I have tried to not eat anything 2-3 hours before bedtime. Why? Well, eating at the end of the day was having a big impact on my results. I wanted a lean body and found that eating before bed was not helping me wake up feeling lean. I know that the body still digests food while I sleep, but I don’t think calories get burned as much even though I may be dreaming of doing plyometrics in my sleep!

Now, I have worked hard to stop my eating at least two to three hours before bed, but sometimes I just want a snack or need something to munch on. That’s the time I need to step back and ask myself, “am I really hungry, or just bored (or stressed) and need to mindlessly munch.” Most times it’s the latter. At any rate, I still find myself going to the fridge for something. But, when I am truly in the mode to lean out or lose weight, I discontinue late night eating.

You see, when you’re trying to lose weight (and you’ve eaten all the calories your body needs for the day), going to bed feeling slightly hungry (not starving) is actually a good thing. You’re on your way to losing body fat.

You don’t want the activity of eating late at night to negatively impact your calorie-burning the next day. Your body wants to wake up ready for the day’s fuel and break away from the mini fast you just had over night. Hence the word Breakfast. [And don’t skip breakfast! I never do this. A great Shakeology blend starts my day and then I’m fueled and igniting my calorie-burning metabolism!]

So, here are a few things that I have learned over the years when it comes to eating late at night:

  • Stop eating 2-3 hours before going to bed – you’ll have some time to burn off calories but you probably won’t get too hungry before going to sleep. Eating too much food, especially carbohydrates, late at night increases those body fat stores.
  • Eat often throughout the day! I love this! Consume small, healthy meals and snacks spaced about 3 hours apart. This helps reduce those late night binges.
  • Drink water intentionally and consistently throughout the day. There’s all sorts of benefits to this and your cravings will be diminished.
  • Make your last meal mostly lean protein (like chicken breast) along with good carbs (veggies and fruits). Once again, avoid starchy foods (breads, pastas, rice, potatoes).
  • If you’re like me and get a late night carb craving, then choose the high-fiber, low-glycemic types like: apples, berries, peaches, plums, fresh vegetables, etc. My goto carbs are a small bowl of fresh or frozen strawberries. They hit the spot and are low cal. Better yet. Skip the carbs and go for a protein shake!

I look forward to hearing about any tips that work for you on your health journey!

Need help staying motivated and need some tips? Make me your coach!

Filed Under: Health & Fitness Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

SuperGrains Funny Names: SuperPowers of Amaranth and Quinoa

July 7, 2011 By Leave a Comment
quinoa

You eat right and Exercise right? I think we all know that eating right is a major factor in overall health and well being. Over the years I have been learning a lot about foods that fuel and foods that work against me. Amaranth and Quinoa are certainly supergrain foods with funny names, but seem to have SuperPowers!

Amaranth
It is one of the 70 healthy ingredients in Shakeology. So, what makes it so healthy?

Amaranth a great source of vitamins and amino acids, but it’s also high in protein, fiber and helps to boost your immune system. It’s one of those “supergrains” that is extremely high in protein. According to Wikipedia, amaranth seeds are similar to quinoa (see below) in that they contain lysine, the amino acid lacking in most other grains that is responsible for adding protein.

Another thing to note is that it contains three times more fiber (and five times more iron) than wheat! It also has more protein than milk. Other benefits include high levels of vitamins A and C, calcium, potassium, and phosphorous.

This is a very versatile grain that can be used in a variety of different dishes. It is regularly made into flour and used to create breads, pastas or other baked goods (found primarily in health food stores like Whole Foods, Co-ops, etc). Amaranth does not contain gluten! This makes it a nice option for people with celiac disease or gluten allergies.

Now, if you are looking to get this supergrain by itself, you’ll have to visit a health food store. Mostly you’ll find it in the form of hot and cold cereals, ready-made bread and mixes for baked goods like cakes and muffins. It has a nutty, “earthy” flavor that complements cold and hot foods nicely.

Another way to benefit from Amaranth, of course, is through Shakeology. This supergrain teams up with many other superfoods to give you an abundance of benefits! It’s one of those grains that has been cultivated for over 8,000 years and was a staple food of the Aztecs. If they only had blenders back then!

* If you don’t have Shakeology, you can get it at the link below.

Quinoa
KEEN WHAT?

After reading several articles in health magazines over the years and seeing it highlighted in many eating plans, I just had to try this stuff called, quinoa. I’ve been integrating this stuff into my eating for the past few years.

Originally, I had no idea how to pronounce it. All I knew was that it’s versatile and a powerful food! It’s pronounced “Keen-Wah”, by the way, but we give it all sorts of funny names like “Keeno,” “QuinO” and “Q” in this household.

This used to be a staple of the Incas way back when, so it’s been a crop that has a history!

It falls into the category of “superfood!” Quinoa is full of phytonutrients, antioxidants AND can even help balance your blood sugar. It’s a delicious whole “grain” that is easy to digest, full of high quality protein and fiber, and can form the basis for delicious meals.

Other things I have learned is that quinoa is a gluten free grain-like seed that provides more amino acids, enzymes, vitamins, minerals, fiber, antioxidants, and phytonutrients than most other grains!

It looks like a seed, but when it’s cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. It actually cooks and tastes like a grain, making it an excellent replacement for things like rice.

So, while this grain tastes good and is versatile, quinoa is a complete protein and contains all 9 essential amino acids that are required by the body as building blocks for muscles. It’s also a wonderful way to ensure that you consume valuable fiber. I have learned the this stuff is a also a good source of minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.

I’ve seen some lists online where quinoa is effective in preventing or treating many health conditions. You may want to Google various studies that show quinoa’s health benefits!

Quinoa is easy to cook, is versatile and light. I have seen suggestions to use it in soups or or salads. We often use it as a side dish or bedding for chicken.

One or our favorite meals is Chicken with Veggies and Quinoa, found here on AllRecipes.com.

I have also had quinoa for breakfast as I have bought quinoa flakes to have instead of oatmeal. I’ve also seen it used in cakes, cookies and more!

I guess quinoa is truly a supergrain or superfood. We can certainly learn a lot and benefit from the Incas.

 

So, for me, I tend to use Quinoa a lot more often. When it come to Amaranth, I use Shakeology to get those health perks! I love the benefits of both SuperGrains!

If you want a who boatload of SuperGrains, SuperFruits and SuperFoods, then Shakeology is your product of choice hands down!

Yes, I want Shakeology

 

 

Filed Under: Health & Fitness Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , ,

Health Study: Top secrets for keeping weight off

June 4, 2011 By Leave a Comment
Strength Training with PT

Strength Training with PT

I was excited to come across the validating health study on the top secrets for what people do to keep weight off successfully. It’s nice to know the services we offer will help you successfully maintain your weight loss!
The abstract is below, but here are the basics.

  • Exercise at home (we have so many options. Choose one that fits your style and go for it!)
  • Eat breakfast every day (I start my day with dessert! Shakeology baby! The healthiest meal of the day.)
  • Weigh in once a week (just to keep yourself honest, not to be obsesses over it… you know my thoughts on this!)
  • Watch less TV
  • Burn over 2000 calories a week through exercise
  • Exercise with a friend (we have a whole community of friends here! PLUS, you’ll have me to coach you for free!)
  • Do strength training (our programs build that in!)

Go and be a success and maintain your happy, fulfilling life!

I'm Ready!

STUDY

WEIGHT CONTROL REGISTRY REVEALS SECRETS TO LASTING WEIGHT LOSS
ACSM journal identifies common behaviors of adults who lose weight and keep it off

INDIANAPOLIS – For the millions of Americans who struggle to lose weight and keep it off, there may be help. According to a report published by the American College of Sports Medicine in the March/April issue of ACSM’s Health & Fitness Journal®, the National Weight Control Registry (NWCR) has identified methods that thousands of individuals have used to successfully maintain weight loss.

“By studying people who have succeeded in losing weight and keeping it off, we have identified many commonalities behind successful weight loss,” said James O. Hill, Ph.D., co-founder of the NWCR.

More than 6,000 people have joined the NWCR. Nearly all (89 percent) have combined diet and exercise to achieve their successful weight loss. Most participants, 98 percent, exercise at home, and several participants, 40 percent, exercise with a friend. Walking is the most popular form of exercise among NWCR participants.

“One of the most important predictors of continued weight maintenance is sustained high levels of physical activity,” said Dr. Hill,who is also the executive director of the Anschutz Health & Wellness Center, a new health promotion and disease prevention center scheduled to open in spring 2012 at the University of Colorado. “Successful weight loss maintenance depends on sustaining the healthy lifestyle behaviors for which NWCR members are most known.”

Individuals looking to maintain weight loss should follow these seven tips, suggested by the NWCR:

  1. Be active. More than half (54 percent) of NWCR members expend more than 2,000 calories each week. This equals about 200 minutes per week of moderate-intensity exercise.
  2. Turn off the television. About 63 percent of NWCR members watch television for fewer than ten hours per week.
  3. Enjoy a low-calorie, low-fat diet. The average NWCR member consumes 1,380 calories per day, and less than 30 percent of these calories come from fat.
  4. Keep your diet consistent. Resisting the urge to “splurge” on holidays or weekends, NWCR members eat the same foods on a regular basis.
  5. Eat breakfast. Most NWCR members (78 percent) eat breakfast each day. This helps curb hunger and overeating later in the day.
  6. Show some restraint. NWCR members exert great control over their eating habits, and they rarely overeat.
  7. Keep track of your progress. Weighing in at least once a day and keeping track of food intake is essential for most NWCR members.

The National Weight Control Registry was founded in 1994 by Dr. Hill and Rena Wing, Ph.D., to identify individuals who maintain substantial weight loss and to determine the strategies that help these individuals succeed. All of the study participants are 18 years or older and have maintained weight loss of at least 30 lbs. for more than one year.

For ACSM’s recommendations on long-term weight loss, view the 2009 “Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults” Position Stand.

—

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 40,000 international, national, and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.

The Anschutz Health and Wellness Center, part of the Anschutz Medical Campus at the University of Colorado Denver, is a state-of-the-art facility dedicated to helping individuals make necessary and lasting changes for healthier living and disease prevention. Its innovative programs will combine four existing areas of expertise – nutrition, physical fitness, weight management and integrative medicine – to provide a comprehensive approach to help people achieve their greatest possible health.

ACSM’s Health & Fitness Journal® is an official publication of the American College of Sports Medicine and is available from Lippincott Williams & Wilkins at 1-800-638-6423.

 

Filed Under: Fitness, Health & Fitness Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , ,
« Older Posts