Well I made it through two main workouts with Insanity. The first was Plyometric Cardio Circuit. Despite what a few people said about it, I made it through the warm-up without a problem. But I worked up more of a sweat in the warm-up than I expected. I was sweating so much during this workout, I might need to buy a sweatband for my forehead.
Today's workout was Cardio Power & Resistance. Again, equally sweat inducing. Lots of jumping, push-ups, triceps dips, you name it.
What I like about the workouts is that they go by quickly. 35-40 minutes seems to fly. I also like that Shaun T. includes lots of water breaks. Trust me, you need them. And what makes me not feel so bad is that the cast on the dvd is feeling the pain too. You see some of them drop down to their knees when it gets tough.
I'm not a cardio girl at all. I love working out with weights, doing some cardio, but not too much. So this is a big step for me. I'm used to jumping around in my classes I teach, but I get to walk around and check form, so I get a break. Doing Insanity forces me to do the workout and not worry about anyone else but me.
This is a perfect workout for those of you who really want to sweat, who really want to work hard and push themselves. Perfect for those who are into advanced boot camp style classes.
I'll keep you posted on what comes.
A stay at home mom, fitness coach, motivator who loves to cook, P90X, Insanity and other home workout routines
Wednesday, June 30, 2010
My version of a "Primal Salad"
I can't take credit for a Primal Salad. Mark Sisson lists it in his book Primal Blueprint. In his book he outlines the importance of play, sunshine, exercise and eating right.
He also has a cookbook out too.
So here's my take on his Primal Salad:
Serves 1
2 cups of salad greens (I like romaine or baby spinach)
1/4 cup of red bell pepper chopped
6 grape tomatoes
4 baby carrots sliced
1/4 cup of chopped zucchini
4 oz grilled chicken
8 walnuts (shelled)
1 oz cubed whole milk mozzarella
1 tbs olive oil
1 tbs balsamic vinegar
Mix all together and enjoy!
He also has a cookbook out too.
So here's my take on his Primal Salad:
Serves 1
2 cups of salad greens (I like romaine or baby spinach)
1/4 cup of red bell pepper chopped
6 grape tomatoes
4 baby carrots sliced
1/4 cup of chopped zucchini
4 oz grilled chicken
8 walnuts (shelled)
1 oz cubed whole milk mozzarella
1 tbs olive oil
1 tbs balsamic vinegar
Mix all together and enjoy!
Tuesday, June 29, 2010
A carb lovers journey into the world of more protein, less carbs
My name is Jessica and I'm a carboholic...If there was such a thing as Carboholics Anonymous, I think I'd be a member. I'll admit, I have been addicted to carbs since a little girl. Bread, pasta, rice, potatoes, Cheese Its (sorry), you name it. Often any of those would make me happy.
Now I am singing a new tune! It started with P90X. I started it with my regular diet of lots of carbs, small amounts of protein. But something told me I need to follow the nutrition guide. So I started my low-carb journey. Not happy, but willing to try it and take it week by week. It wasn't easy. But I started noticing some nice changes in my body. A little less fluff, and a lot more lean. I'm not sure what my total body fat is now, but I know its a lot less than it used to be. I'll admit, I wasn't overweight or at risk for being overweight, but I did have fluff.
My new lower carbohydrate lifestyle led me to the Primal Blueprint. I was skeptical at first, but tried some of the suggested foods and became hooked. Now I don't crave carbs like I used to, except for Cheese Its when they're right in front of me. But I don't stress about it since I know that I've been eating great and exercising more.
If you're struggling with losing weight, whether it's 50 lbs or the last 5 lbs, I highly suggest trying a nutrition plan lower in carbs and higher in protein. I'm not saying no carb, just lower carb. I still eat foods like fruits, veggies, dairy, and once in awhile a piece of bread or small protion of pasta. But again, bread used to be my love and now I can pass it up. And if I can't I noticed a few bites cure my craving.
One more thing, if you drink soda, stop. Its filled with sugary carbs that have no nutritinal value at all. Switch to water. Quenches your thirst and is much better for you.
Now I am singing a new tune! It started with P90X. I started it with my regular diet of lots of carbs, small amounts of protein. But something told me I need to follow the nutrition guide. So I started my low-carb journey. Not happy, but willing to try it and take it week by week. It wasn't easy. But I started noticing some nice changes in my body. A little less fluff, and a lot more lean. I'm not sure what my total body fat is now, but I know its a lot less than it used to be. I'll admit, I wasn't overweight or at risk for being overweight, but I did have fluff.
My new lower carbohydrate lifestyle led me to the Primal Blueprint. I was skeptical at first, but tried some of the suggested foods and became hooked. Now I don't crave carbs like I used to, except for Cheese Its when they're right in front of me. But I don't stress about it since I know that I've been eating great and exercising more.
If you're struggling with losing weight, whether it's 50 lbs or the last 5 lbs, I highly suggest trying a nutrition plan lower in carbs and higher in protein. I'm not saying no carb, just lower carb. I still eat foods like fruits, veggies, dairy, and once in awhile a piece of bread or small protion of pasta. But again, bread used to be my love and now I can pass it up. And if I can't I noticed a few bites cure my craving.
One more thing, if you drink soda, stop. Its filled with sugary carbs that have no nutritinal value at all. Switch to water. Quenches your thirst and is much better for you.
Monday, June 28, 2010
Insane?
I just got Insanity today. No, this isn't my mental state right now, although some may beg to differ. But in case you haven't heard me talk about it, its a crazy workout that involves high intensity cardio drills and is guaranteed to burn fat within 60 days.
I have to admit, I'm a little frightened. I wasn't afraid to do P90X. Well maybe a little, it was hard, but I was able to do it. I really enjoyed it because while there was cardio, there was also strength training. And I've always loved doing strength workouts more than cardio.
In case you think I'm being a little over dramatic here's a clip:
One of the bright spots with Insanity is that I will be able to eat! I loved the fact that with P90X, I was able to eat a lot. I love food and I hate restrictive diets.
So wish me luck, and I'll keep you posted on my "insane" journey.
I have to admit, I'm a little frightened. I wasn't afraid to do P90X. Well maybe a little, it was hard, but I was able to do it. I really enjoyed it because while there was cardio, there was also strength training. And I've always loved doing strength workouts more than cardio.
In case you think I'm being a little over dramatic here's a clip:
One of the bright spots with Insanity is that I will be able to eat! I loved the fact that with P90X, I was able to eat a lot. I love food and I hate restrictive diets.
So wish me luck, and I'll keep you posted on my "insane" journey.
Sunday, June 27, 2010
My favorite things about summer
I wanted to share some of my favorite things about summer. They're in no particular order:
- swimming in the pool
- grilled food
- abundant sunshine
- going down the shore
- suntans
- less clothes
- flip-flops
- kids home from school
- no need to make lunches the night before
- no homework
- occasional thunder storms
- fireworks
- watermelon
- Jersey blueberries
- less makeup
- bikinis (thanks to P90X)
- less laundry
- going for ice cream
- baseball
- fresh basil
Do you remember the Cabbage Soup Diet?
I ran across an article this morning about diet fads click here to read, and how the claims may not always be so true. It lead me down memory lane and all the crazy diet fads friends of mine had tried. Like the Cabbage Soup Diet. I remember when I was dating my husband, his roommate was doing this. He cooked up a big batch of cabbage soup and left it on the stove for a week and would just take the soup from the enormous pot left on the stove. If the soup didn't help him lose weight, the food poisoning could have helped.
I also remember hearing of friends doing the Grapefruit Diet. Of course eating nothing but grapefruit will lead to weight loss, but how healthy is it to restrict your caloric intake to under 500 cals per day?
I had a friend tell me of her own diet she made up. It was the Potato Chip & Coke Diet. You would eat 1 small bag of chips with a coke for breakfast and repeat for lunch. Then have a "sensible" dinner. Ugh...
A good nutrition and exercise plan will have you losing only 1-2 pounds per week. Anything more than that and your losing muscle and water. Muscle is what helps you burn fat. So your goal should be building muscle, not getting rid of it.
If you need help coming up with some healthy menus and recipes, there are a lot of good books on the market. One book I've been reading is the Primal Blueprint. Depending on where you stand on the laws of creation vs evolution, you will need to read with an open mind. But Mark Sisson makes some good points about not being too restrictive with your caloric intake, as well as how humans need some fat.
Another good place to turn for healthy weight loss and healthy living is Team Beachbody. Here you can sign up for free help or you can upgrade to "club" membership and get custom meal plans, using a meal plan wizard, get recipes, shopping lists, a free cookbook and discounts on products.
The key to healthy weight loss is and always will be good nutrition and exercise. Burring more calories than you eat.
I also remember hearing of friends doing the Grapefruit Diet. Of course eating nothing but grapefruit will lead to weight loss, but how healthy is it to restrict your caloric intake to under 500 cals per day?
I had a friend tell me of her own diet she made up. It was the Potato Chip & Coke Diet. You would eat 1 small bag of chips with a coke for breakfast and repeat for lunch. Then have a "sensible" dinner. Ugh...
A good nutrition and exercise plan will have you losing only 1-2 pounds per week. Anything more than that and your losing muscle and water. Muscle is what helps you burn fat. So your goal should be building muscle, not getting rid of it.
If you need help coming up with some healthy menus and recipes, there are a lot of good books on the market. One book I've been reading is the Primal Blueprint. Depending on where you stand on the laws of creation vs evolution, you will need to read with an open mind. But Mark Sisson makes some good points about not being too restrictive with your caloric intake, as well as how humans need some fat.
Another good place to turn for healthy weight loss and healthy living is Team Beachbody. Here you can sign up for free help or you can upgrade to "club" membership and get custom meal plans, using a meal plan wizard, get recipes, shopping lists, a free cookbook and discounts on products.
The key to healthy weight loss is and always will be good nutrition and exercise. Burring more calories than you eat.
Saturday, June 26, 2010
Libations and Exercise/Eating Right?
Since the July 4th holiday weekend is coming soon, I wanted to address all the questions I get from my Team Beachbody members regarding drinking alcohol and P90X or any other workout and nutrition program.
Having one drink isn't going to wreck your goals, but the problem comes when we go overboard. As with everything else, moderation is crucial. And also making the right choices can help keep you on track.
So what are the choices I would recommend? If you're a beer drinker, definitely switch to light beer, especially if you are going to have more than one. One regular beer is fine, but more than that and you're adding a lot of empty calories. Figure each regular beer has about 150 calories or more, so two is 300, three is 450, and so on. You get the point. But now Budweiser has a new beer that has 55 calories. So if you have 3 of those, your caloric intake is about the same as one regular beer.
If you like wine, white has less calories than red, and if you take half a glass and add club soda and a lemon over ice, you save even more calories.
A lot of people think gin & tonic is a good bet, but if you;re not using diet tonic water, you're adding a lot of sugar and calories. So switch to diet tonic.
Like Margaritas? Try this recipe for Bethany Frankel's Skinny Girl version. Click here for recipe.
With a little compromise and some creativity and research, you can still enjoy an occasional adult beverage and not ruin your workout efforts.
Remember, even when drinking lighter alcoholic beverages, never drink and drive. Always have a sober designated driver.
Having one drink isn't going to wreck your goals, but the problem comes when we go overboard. As with everything else, moderation is crucial. And also making the right choices can help keep you on track.
So what are the choices I would recommend? If you're a beer drinker, definitely switch to light beer, especially if you are going to have more than one. One regular beer is fine, but more than that and you're adding a lot of empty calories. Figure each regular beer has about 150 calories or more, so two is 300, three is 450, and so on. You get the point. But now Budweiser has a new beer that has 55 calories. So if you have 3 of those, your caloric intake is about the same as one regular beer.
If you like wine, white has less calories than red, and if you take half a glass and add club soda and a lemon over ice, you save even more calories.
A lot of people think gin & tonic is a good bet, but if you;re not using diet tonic water, you're adding a lot of sugar and calories. So switch to diet tonic.
Like Margaritas? Try this recipe for Bethany Frankel's Skinny Girl version. Click here for recipe.
With a little compromise and some creativity and research, you can still enjoy an occasional adult beverage and not ruin your workout efforts.
Remember, even when drinking lighter alcoholic beverages, never drink and drive. Always have a sober designated driver.
Bum Bum Rapido!!!
Okay, you gotta love a workout system that has a workout titled BUM BUM RAPIDO. It just sounds fun! Brazil Butt Lift promises to give you the lift you need in the "bum bum" area. But not only that, there are workouts that are designed to tone your whole body, not just the "bum bum." And you get a nutrition guide to help you get slim and sexy fast, plus you get free coaching. Its like getting a personal trainer and nutritionist for less than the price of one session with each of them.
All of the Team Beachbody workout systems will provide the workouts that you need to tone and strengthen your whole body as well as focus on special areas of concern. And all of them come with free coaching and nutrition plans to help you reach your goals .
So that should be enough incentive to get off your "bum bum" and do something healthy!
All of the Team Beachbody workout systems will provide the workouts that you need to tone and strengthen your whole body as well as focus on special areas of concern. And all of them come with free coaching and nutrition plans to help you reach your goals .
So that should be enough incentive to get off your "bum bum" and do something healthy!
Friday, June 25, 2010
Quick Chicken Marinade
The other day I posted about grilling up a bunch of chicken to keep on hand for quick meals. Well I thought I'd include my new favorite marinade for grilled chicken.
My recipe is for one pound, but you can double the ingredients for two pounds. I like using the Purdue Perfect Portions when they're on sale. Makes life easier.
1/4 cup of natural Italian Dressing (such as Newman's Own)
1/4 cup of light Cesar Dressing (I like Kraft)
1 clove of garlic minced
juice of 1/2 lemon
Fresh ground black pepper
1 tsp dried oregano
Add chicken to either a zip lock bar or a bowl. Pour ingredients over chicken. If in a bag, close and squish around the ingredients. If using a bowl, toss the chicken with the marinade, cover with wrap. Refrigerate for 30 minutes or overnight.
Add chicken to hot grill and baste with marinade while cooking. Cook until juices run clear and chicken is golden brown with grill marks.
Serve with salad and veggie for low-carb or have with a baked sweet potato and veggie if not doing low-carb.
My recipe is for one pound, but you can double the ingredients for two pounds. I like using the Purdue Perfect Portions when they're on sale. Makes life easier.
1/4 cup of natural Italian Dressing (such as Newman's Own)
1/4 cup of light Cesar Dressing (I like Kraft)
1 clove of garlic minced
juice of 1/2 lemon
Fresh ground black pepper
1 tsp dried oregano
Add chicken to either a zip lock bar or a bowl. Pour ingredients over chicken. If in a bag, close and squish around the ingredients. If using a bowl, toss the chicken with the marinade, cover with wrap. Refrigerate for 30 minutes or overnight.
Add chicken to hot grill and baste with marinade while cooking. Cook until juices run clear and chicken is golden brown with grill marks.
Serve with salad and veggie for low-carb or have with a baked sweet potato and veggie if not doing low-carb.
Metabolism Boosting Foods
I get asked all the time about products like Hydroxycut, and other supposed metabolic boosters. My advice is to skip them. I believe they're a waste of money and also bad for you. There are plenty of natural foods out there that are meant to boost your metabolism without adding harmful ingredients to your body.
Joe Wilkes of Team Beachbody points out 8 foods that will do that for you without harmful side effects (unless you're allergic to one or more).
8 Foods to Boost Your Metabolism
By Joe Wilkes
If you spend any time perusing the fashion mags and tabloid rags in the supermarket checkout line, you'll see a wide array of articles claiming to have discovered the latest "miracle food" that will burn off the pounds while you sit on your butt and eat. Well, sadly, the news isn't quite that good. Without regular exercise, a decent night's sleep, and a thought-out meal plan, your metabolic rate is going to be dragging. However, there are some things you can eat that will move the needle favorably into the fat-burning zone. And most of these foods are delicious and nutritious anyway, so why not? Here are eight of the best ones.
1.Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 milligrams/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest).
2.Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. This is called the thermic effect—the amount of calories required to digest the food can sometimes be almost as much as the number of calories in the food itself. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!
3.Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body's kidney functions, which helps your body eliminate more waste and fat from your system.
4.Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have "negative calories," meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.
5.Whole grains. Well, if you've read this far, you've probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.
6.Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for 3 hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.
7.Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes that slow digestion, thus raising metabolic rates. Its thermogenetic properties were convincing enough that Beachbody® includes it in its ActiVit® Metabolism Formula Multivitamins. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.
8.Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink ice water versus room-temperature water, your body will burn an extra 9 calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for ice water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you're underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.
And remember, a good night's sleep and smaller, evenly spaced meals can be your best metabolic friends. And the best thing to really get your metabolism going is exercise. You can burn almost 700 calories in one 45-minute Turbo Jam® workout alone. Also, stress has been found to produce cortisol, a metabolism-inhibiting steroid, so try and relax—have a blueberry. Or a fish!
Joe Wilkes of Team Beachbody points out 8 foods that will do that for you without harmful side effects (unless you're allergic to one or more).
8 Foods to Boost Your Metabolism
By Joe Wilkes
If you spend any time perusing the fashion mags and tabloid rags in the supermarket checkout line, you'll see a wide array of articles claiming to have discovered the latest "miracle food" that will burn off the pounds while you sit on your butt and eat. Well, sadly, the news isn't quite that good. Without regular exercise, a decent night's sleep, and a thought-out meal plan, your metabolic rate is going to be dragging. However, there are some things you can eat that will move the needle favorably into the fat-burning zone. And most of these foods are delicious and nutritious anyway, so why not? Here are eight of the best ones.
1.Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 milligrams/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest).
2.Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. This is called the thermic effect—the amount of calories required to digest the food can sometimes be almost as much as the number of calories in the food itself. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!
3.Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body's kidney functions, which helps your body eliminate more waste and fat from your system.
4.Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have "negative calories," meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.
5.Whole grains. Well, if you've read this far, you've probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.
6.Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for 3 hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.
7.Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes that slow digestion, thus raising metabolic rates. Its thermogenetic properties were convincing enough that Beachbody® includes it in its ActiVit® Metabolism Formula Multivitamins. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.
8.Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink ice water versus room-temperature water, your body will burn an extra 9 calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for ice water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you're underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.
And remember, a good night's sleep and smaller, evenly spaced meals can be your best metabolic friends. And the best thing to really get your metabolism going is exercise. You can burn almost 700 calories in one 45-minute Turbo Jam® workout alone. Also, stress has been found to produce cortisol, a metabolism-inhibiting steroid, so try and relax—have a blueberry. Or a fish!
Thursday, June 24, 2010
A single guy's (or gal's) guide to fast & easy eating
The other day, a 23 year old, young man that I'm coaching asked me about what he can eat doing Insanity as far as fast food goes. I'm not a big fan of fast food although I will indulge my kids with it once in a great while. But I try to make good choices for them when they do have it on the rare occasion.
But for this young guy, he was looking to eat it daily. I cringed a little, but he's young. But he's old enough to know how to cook and plan his time wisely. He also has the Insanity Nutrition guide, but he said it looked to hard to follow and too expensive.
When my I met my husband he was a little older than 23. He lived with a bunch of guys in the ultimate bachelor pad. They were all into working out and they did try to eat right. So my husband would grill up big batches of chicken breasts for the week. He's also stock up on baking potatoes and frozen veggies. And he had a nice line up of spices and seasonings. On Sundays he would grill up the chicken and put it in a plastic container into the fridge. There he had instant lunches and dinners. All he had to do was nuke some veggies and a potato, add some hot sauce and voila, meal ready.
So, it really doesn't take a lot of planning or time management skills to do this. And in the long run its a lot cheaper than going out for fast food everyday and healthier too.
I really hope the 23 year old takes my advice. I don't want to see him do a program like Insanity and not see the results because of bad eating habits.
You too, don't let bad eating habits spoil your workouts.
But for this young guy, he was looking to eat it daily. I cringed a little, but he's young. But he's old enough to know how to cook and plan his time wisely. He also has the Insanity Nutrition guide, but he said it looked to hard to follow and too expensive.
When my I met my husband he was a little older than 23. He lived with a bunch of guys in the ultimate bachelor pad. They were all into working out and they did try to eat right. So my husband would grill up big batches of chicken breasts for the week. He's also stock up on baking potatoes and frozen veggies. And he had a nice line up of spices and seasonings. On Sundays he would grill up the chicken and put it in a plastic container into the fridge. There he had instant lunches and dinners. All he had to do was nuke some veggies and a potato, add some hot sauce and voila, meal ready.
So, it really doesn't take a lot of planning or time management skills to do this. And in the long run its a lot cheaper than going out for fast food everyday and healthier too.
I really hope the 23 year old takes my advice. I don't want to see him do a program like Insanity and not see the results because of bad eating habits.
You too, don't let bad eating habits spoil your workouts.
How I Stopped Faking It
By Anna Eriksson
Beachbody, Director of Product Dev.
I'm 45 years old this year, and even though I'm a P90X® graduate, I have to cop to the fact that I tend to baby myself for fear of getting hurt. I got to the point where I was working out an hour a day but able to "singsong" my way through my workouts without breaking a sweat. No wonder the results had stopped coming. I needed to stop faking it and find a way to really push myself.
That's one of the things I LOVE about RevAbs®—there's a built-in system to call me out on my wimpiness after every cardio burst, and it really works.
The other thing I love about RevAbs is working my abs from 6 angles, and knowing those 6 angles makes me feel all smart and connected with my body. I do a move and I know what I'm working! Aha!
But my absolute favorite part of RevAbs is The REVZONE. OMG! It appears, and I feel the pressure to go into the zone. How can I not? The Zone appears in split screen, and somewhere the competitor comes out in me. Am I going in the Zone? Are you talkin' to me? Get outta my way!
RevAbs has yanked me out of my fitness "safe place" and has me REVving it high.
Beachbody, Director of Product Dev.
I'm 45 years old this year, and even though I'm a P90X® graduate, I have to cop to the fact that I tend to baby myself for fear of getting hurt. I got to the point where I was working out an hour a day but able to "singsong" my way through my workouts without breaking a sweat. No wonder the results had stopped coming. I needed to stop faking it and find a way to really push myself.
That's one of the things I LOVE about RevAbs®—there's a built-in system to call me out on my wimpiness after every cardio burst, and it really works.
The other thing I love about RevAbs is working my abs from 6 angles, and knowing those 6 angles makes me feel all smart and connected with my body. I do a move and I know what I'm working! Aha!
But my absolute favorite part of RevAbs is The REVZONE. OMG! It appears, and I feel the pressure to go into the zone. How can I not? The Zone appears in split screen, and somewhere the competitor comes out in me. Am I going in the Zone? Are you talkin' to me? Get outta my way!
RevAbs has yanked me out of my fitness "safe place" and has me REVving it high.
The scale friend or foe?
So this morning I asked a question on Facebook. How many times to you weight yourself? Is it more than once daily, daily, weekly or monthly? I guess there is no right or wrong answer. I tend to weigh myself daily. its a habit. I get on the scale first thing, little or nothing on. I never found this harmful because I know that there will be fluctuations in my weight from day to day. I mean sometimes it can be a change of 2-3 pounds per day. It really doesn't bother me if the scale goes up a little bit. But I do know a lot of people that get very upset when these numbers change from day to day.
So for those of you who get very upset if the number goes up one day down another, and then back up again, I'd suggest weaning yourself off of daily weigh ins. Try weekly instead. I know its hard, but if you're truly getting upset with yourself and its causing you to want to give up, then you may need to take a break from your friend the scale.
My other suggestion is to take measurements of yourself instead. Or go by how your clothes fit and feel. When you're starting a new workout program that incorporates strength training, you may notice no change at all or even a slight increase in weight. But this is normal, your body is getting adjusted and may retain water. Plus muscles is more dense than fluffy fat. So you may be trading in the fat for nice lean muscle. That's why how your clothes fit and feel is a better way to go.
If you have questions on health & fitness, write me at wattersjes.@msn.com
So for those of you who get very upset if the number goes up one day down another, and then back up again, I'd suggest weaning yourself off of daily weigh ins. Try weekly instead. I know its hard, but if you're truly getting upset with yourself and its causing you to want to give up, then you may need to take a break from your friend the scale.
My other suggestion is to take measurements of yourself instead. Or go by how your clothes fit and feel. When you're starting a new workout program that incorporates strength training, you may notice no change at all or even a slight increase in weight. But this is normal, your body is getting adjusted and may retain water. Plus muscles is more dense than fluffy fat. So you may be trading in the fat for nice lean muscle. That's why how your clothes fit and feel is a better way to go.
If you have questions on health & fitness, write me at wattersjes.@msn.com
Wednesday, June 23, 2010
Slow vs Fast Weight Loss
I ran into an interesting article by Harvard Health Publications today regarding slow vs fast weight loss click here to read.
Basically they found that obese women who lose weight fast can keep it off just as well as those who go more slowly. Why is this something to talk about? Well most people want to do something where they see results fast. Seeing the scale move or your clothes fitting better faster always keeps someone motivated.
So what do they suggest? Exercise first. Getting your body moving will usually create a deficit in calories. Also nutrition plays a big role too. While there is some debate on what type of nutrition plan one should follow, the fastest way to lose weight is by restricting carbs like breads, pasta, sweets, and by increasing protein and veggies.
They biggest hurdle is sticking to your positive lifestyle changes. A lot of times friends, family and coworkers can derail our efforts. So having a support system to keep you motivated is crucial.
That's what's so great about Team Beachbody. When you purchase a workout system, you get a nutrition guide and a free coach. A coach is key in helping you set and reach goals.
If you want more information on making lifestyle changes to help you lose weight or just get in better shape, email me at wattersjes.@msn.com
Basically they found that obese women who lose weight fast can keep it off just as well as those who go more slowly. Why is this something to talk about? Well most people want to do something where they see results fast. Seeing the scale move or your clothes fitting better faster always keeps someone motivated.
So what do they suggest? Exercise first. Getting your body moving will usually create a deficit in calories. Also nutrition plays a big role too. While there is some debate on what type of nutrition plan one should follow, the fastest way to lose weight is by restricting carbs like breads, pasta, sweets, and by increasing protein and veggies.
They biggest hurdle is sticking to your positive lifestyle changes. A lot of times friends, family and coworkers can derail our efforts. So having a support system to keep you motivated is crucial.
That's what's so great about Team Beachbody. When you purchase a workout system, you get a nutrition guide and a free coach. A coach is key in helping you set and reach goals.
If you want more information on making lifestyle changes to help you lose weight or just get in better shape, email me at wattersjes.@msn.com
Sunday, June 20, 2010
Father, Son & P90X - Joe and Jay
One of my favorite things about being a Team Beachbody Coach is working with people from all over the United States and Canada, and hearing about their fitness journey. My favorite people to work with are those who send me messages every now and then to let me know how things are going.
Joe is from California and he's single dad of 3 young kids. He has been doing P90X for several weeks. Because he's busy with work and his kids, he does what he can, when he can. He fits in his workouts even when he has his kids with him. Because they're watching him, his 8 year old son Jay decided that he wanted to workout just like his dad.
Since its Father's Day, I though it would be a perfect day to share Joe's and Jay's story. So below is a compilation of some of the messages I received from Joe on how his son is coming along with doing P90X with him. Thanks Joe for letting me use these messages!
"Well, it's day 2 for my son (8 years old) on P90X!!!! He has been wanting and wanting to workout, but I won't let him use weights. He's been doing Tae Kwon Do since he was 3, baseball since he was 4, and this fall will be his 2nd season of football. Last football season killed him the 1st month because he wasn't conditioned enough for it. Not this season!! I am not working out with him, rather, coaching him as he does it to ensure proper body positions and techniques. I have a resistance band set, which has some pretty low weighted ones, so maybe I'll let him use the lightest ones for some exercises, but the rest will probably be just using muscle tension (he has to do some stuff like that for his Tae Kwon Do forms so he has a basic understanding of it). He seems to be really motivated and now doesn't laugh at me for getting my a$$ kicked by the one legged man in Plyo X!!!"
"He is a very highly self motivated child, and I am always there supporting him and encouraging him to excel in all of his sports. I think that plays a big part in his motivation. I always tell him how proud I am of him and how well he does. I really try not to end any conversation with him on a negative note, so if I am giving him any type of criticism, I follow it up with other things that he did well on. Now, he will be at his mothers house every other week, so I won't be there to watch him, but he should do ok. I will let him borrow the P90X DVDs that he will need for his Mon., Wed., and Fri workouts, and I will get him early on Plyo X nights for the weeks he will be with his mother. That way he can get in the plyo with me. He will be doing yoga for the next 3 weeks on Thursday's"
"Last night was Jay's 2 week of Plyo! He has done every workout so far and is really starting to get into it. He totally rocked on Monday nights Chest & Back DVD. And even after swimming for a couple of hours yesterday, was able to do everything in the Plyo X DVD. I sat back on the couch and ate my salad for dinner while watching him and coached him on going lower in the squats and jumping higher. I discussed most of the moves with him as he was doing them to explain how he uses them in his sports and other daily activities. All of the pieces of the workout are starting to fall into place for him and he is really catching on quickly to the moves. Posture seems to be his biggest downfall and I am struggling to keep his back flat when he bends over. Other than that, he is doing great!"
"The boy is doing awesome!!! His Tae Kwon Do instructor came up to me after his class last night and said he was showing a marked improvement in his stamina. All of his forms looked great and was holding very impressive stances the whole time. That was about 45 minutes after he finished the 1.5 hour Yoga X DVD!! He is getting a lot stronger in just 2 weeks and it is showing to people other than myself. I am so proud of him!!
I am so proud of him for all that he has accomplished. He is a great son and I am always proud to say it. I am a truly blessed father, not just for him, but all three of my children."
If you want more information on starting a workout program that you can do with your kids, email me at wattersjes@msn.com or visit my online store at http://beachbodycoach.com/fitwithjessica and click on SHOP.
Enjoy the rest of your day!
Joe is from California and he's single dad of 3 young kids. He has been doing P90X for several weeks. Because he's busy with work and his kids, he does what he can, when he can. He fits in his workouts even when he has his kids with him. Because they're watching him, his 8 year old son Jay decided that he wanted to workout just like his dad.
Since its Father's Day, I though it would be a perfect day to share Joe's and Jay's story. So below is a compilation of some of the messages I received from Joe on how his son is coming along with doing P90X with him. Thanks Joe for letting me use these messages!
"Well, it's day 2 for my son (8 years old) on P90X!!!! He has been wanting and wanting to workout, but I won't let him use weights. He's been doing Tae Kwon Do since he was 3, baseball since he was 4, and this fall will be his 2nd season of football. Last football season killed him the 1st month because he wasn't conditioned enough for it. Not this season!! I am not working out with him, rather, coaching him as he does it to ensure proper body positions and techniques. I have a resistance band set, which has some pretty low weighted ones, so maybe I'll let him use the lightest ones for some exercises, but the rest will probably be just using muscle tension (he has to do some stuff like that for his Tae Kwon Do forms so he has a basic understanding of it). He seems to be really motivated and now doesn't laugh at me for getting my a$$ kicked by the one legged man in Plyo X!!!"
"He is a very highly self motivated child, and I am always there supporting him and encouraging him to excel in all of his sports. I think that plays a big part in his motivation. I always tell him how proud I am of him and how well he does. I really try not to end any conversation with him on a negative note, so if I am giving him any type of criticism, I follow it up with other things that he did well on. Now, he will be at his mothers house every other week, so I won't be there to watch him, but he should do ok. I will let him borrow the P90X DVDs that he will need for his Mon., Wed., and Fri workouts, and I will get him early on Plyo X nights for the weeks he will be with his mother. That way he can get in the plyo with me. He will be doing yoga for the next 3 weeks on Thursday's"
"Last night was Jay's 2 week of Plyo! He has done every workout so far and is really starting to get into it. He totally rocked on Monday nights Chest & Back DVD. And even after swimming for a couple of hours yesterday, was able to do everything in the Plyo X DVD. I sat back on the couch and ate my salad for dinner while watching him and coached him on going lower in the squats and jumping higher. I discussed most of the moves with him as he was doing them to explain how he uses them in his sports and other daily activities. All of the pieces of the workout are starting to fall into place for him and he is really catching on quickly to the moves. Posture seems to be his biggest downfall and I am struggling to keep his back flat when he bends over. Other than that, he is doing great!"
"The boy is doing awesome!!! His Tae Kwon Do instructor came up to me after his class last night and said he was showing a marked improvement in his stamina. All of his forms looked great and was holding very impressive stances the whole time. That was about 45 minutes after he finished the 1.5 hour Yoga X DVD!! He is getting a lot stronger in just 2 weeks and it is showing to people other than myself. I am so proud of him!!
I am so proud of him for all that he has accomplished. He is a great son and I am always proud to say it. I am a truly blessed father, not just for him, but all three of my children."
If you want more information on starting a workout program that you can do with your kids, email me at wattersjes@msn.com or visit my online store at http://beachbodycoach.com/fitwithjessica and click on SHOP.
Enjoy the rest of your day!
Friday, June 18, 2010
Night Becomes Morning: A Beachbody® FAQ for the Dreaded Hangover
By Omar Shamout
"Dear God, if you'll only get me through this day, I promise to NEVER drink again." Many of you out there have uttered this phrase at some point in your lives. Depending on when you're reading this, maybe you said it this morning. Unfortunately, giving up everyone's favorite social lubricant for good might not be realistic for you, and once the pain, nausea, and vomiting go away, you're more likely to remember the good times you had out with your friends than the time you spent praying to the porcelain altar. Contrary to popular belief, fitness enthusiasts are, in fact, only mortal, and even some of us have succumbed to a hangover, or thirty, at some point. We feel your pain, and are here to provide a little insight into the science behind the booze and its effect on the body, as well as to uncover the truths and myths behind some so-called remedies.
What is a hangover exactly? Believe it or not, no one really knows. The science is still unclear, but a prominent theory held by many scientists is that the main trigger for hangovers are chemicals called congeners. A Brown University study noted that congeners can "interfere with cell function and leave some lasting physical marks." The same study identified that darker drinks have more concentrated levels of congeners, and can therefore lead to more severe hangovers, so it's probably best to avoid spirits such as brandy, red wine, and rum. Alcohol also blocks the release of an antidiuretic hormone in our bodies, which causes us to urinate more and lose water—hence the dehydration. It also prevents kidneys from absorbing water effectively.
We know for a fact that symptoms such as headaches, dry mouth, nausea, sleep abnormalities, and dizziness are signs that you are doing actual physical damage to your brain, stomach, liver, and kidneys through the consumption of alcohol, but the actual culprit for the hangover has not been identified to a satisfactory degree of medical certainty. As we get older, our liver also produces lower amounts of an enzyme called alcohol dehydrogenase, which is used by the body to break down alcohol into a harmless chemical as it enters the bloodstream. This is what leaves many feeling like their hangovers worsen with age.
What can I do to prevent a hangover? There is a lot of confusion out there about what so-called miracle hangover cures actually do. While genetics do play a part in some people's resistance to hangovers, the truth is, the only 100 percent effective way to avoid a hangover is to abstain from drinking in the first place. You can't prevent alcohol from being absorbed by your body in much the same way that there is no cure for the common cold, so all you can hope to do is lessen the symptoms. Compare alcohol to a cold virus invading your bloodstream. You can take medicine to ease the cough and congestion it causes, but not to kill the virus directly. Only time can do that.
Another cause of hangovers is low blood sugar; eating a large meal before drinking will raise your levels, and cause the alcohol you're about to consume to be absorbed at a slower rate. Many people believe that eating a large meal while already drunk will prevent a hangover the next morning, but at this point, the alcohol is already in your system, and the damage has been done.
As we've discussed, dehydration is a side effect of alcohol consumption, so interspersing your drinks with glasses of water will slow down the rate at which this occurs. It might also be prudent to drink a glass of orange juice before bed to raise your blood sugar, and give your immune system an extra boost of vitamin C to battle the onslaught of toxins it's just received. If you're prone to headaches, popping an ibuprofen before you crash could be beneficial. Unfortunately, if you damage your body with enough toxins, you're going to get a hangover, no matter how many measures you take to lessen the blow.
Oops! I already have a hangover. What do I do? Alcohol is a drug, and as with any other narcotic, your body goes through withdrawal symptoms when that drug leaves your system. This phenomenon is what leads many people to the conclusion that a Bloody Mary is the only thing that will set you straight the morning after a big night out. While giving your body more of the drug that damaged it in the first place will provide a temporary "fix," you wouldn't tell a heroin addict that the best solution to his withdrawal is to take another hit, now would you? Obviously, this is a drastic comparison, but the logic holds up. So let's look at four steps you should take to get your body back to feeling its best:
1.Hydrate – Dehydration is the reason behind pretty much all of the worst hangover symptoms. Although alcohol makes us sleepy, it is often short and unrestful sleep, because your body wakes you up as a way of telling you to give it water and/or release it. A lack of proper REM sleep means you don't produce enough serotonin, leaving you cranky and irritable. Drink as much water as you can.
2.Rest – After you drink said water, go back to bed. As with any form of sickness, your body needs rest more than anything to restore your energy levels. If you must get up, avoid strenuous activity in the morning, and give your body the chance to recover.
3.Eat – Many people believe that a big plate of fried food is the best way to get rid of a hangover. The truth is, your body never needs unhealthy things, and you would be far better off eating a balanced meal of protein, carbohydrates, and healthy fats without the grease, because that might just irritate your stomach even further.
4.Combine 1 and 3, the Beachbody way – As always, we've got you covered. If eating is the last thing on your mind, you can hydrate your body and restore vital nutrients at the same time with Results and Recovery Formula™. Designed for use after workouts, it works just as well during a hangover to replenish your body with electrolytes and nutrients to get you back to your best. It tastes great, too!
Moderation is the key to enjoying your night out, and the day after. A little bit of foresight and self-control will go a long way toward helping you enjoy alcohol in a safe and healthy way.
"Dear God, if you'll only get me through this day, I promise to NEVER drink again." Many of you out there have uttered this phrase at some point in your lives. Depending on when you're reading this, maybe you said it this morning. Unfortunately, giving up everyone's favorite social lubricant for good might not be realistic for you, and once the pain, nausea, and vomiting go away, you're more likely to remember the good times you had out with your friends than the time you spent praying to the porcelain altar. Contrary to popular belief, fitness enthusiasts are, in fact, only mortal, and even some of us have succumbed to a hangover, or thirty, at some point. We feel your pain, and are here to provide a little insight into the science behind the booze and its effect on the body, as well as to uncover the truths and myths behind some so-called remedies.
What is a hangover exactly? Believe it or not, no one really knows. The science is still unclear, but a prominent theory held by many scientists is that the main trigger for hangovers are chemicals called congeners. A Brown University study noted that congeners can "interfere with cell function and leave some lasting physical marks." The same study identified that darker drinks have more concentrated levels of congeners, and can therefore lead to more severe hangovers, so it's probably best to avoid spirits such as brandy, red wine, and rum. Alcohol also blocks the release of an antidiuretic hormone in our bodies, which causes us to urinate more and lose water—hence the dehydration. It also prevents kidneys from absorbing water effectively.
We know for a fact that symptoms such as headaches, dry mouth, nausea, sleep abnormalities, and dizziness are signs that you are doing actual physical damage to your brain, stomach, liver, and kidneys through the consumption of alcohol, but the actual culprit for the hangover has not been identified to a satisfactory degree of medical certainty. As we get older, our liver also produces lower amounts of an enzyme called alcohol dehydrogenase, which is used by the body to break down alcohol into a harmless chemical as it enters the bloodstream. This is what leaves many feeling like their hangovers worsen with age.
What can I do to prevent a hangover? There is a lot of confusion out there about what so-called miracle hangover cures actually do. While genetics do play a part in some people's resistance to hangovers, the truth is, the only 100 percent effective way to avoid a hangover is to abstain from drinking in the first place. You can't prevent alcohol from being absorbed by your body in much the same way that there is no cure for the common cold, so all you can hope to do is lessen the symptoms. Compare alcohol to a cold virus invading your bloodstream. You can take medicine to ease the cough and congestion it causes, but not to kill the virus directly. Only time can do that.
Another cause of hangovers is low blood sugar; eating a large meal before drinking will raise your levels, and cause the alcohol you're about to consume to be absorbed at a slower rate. Many people believe that eating a large meal while already drunk will prevent a hangover the next morning, but at this point, the alcohol is already in your system, and the damage has been done.
As we've discussed, dehydration is a side effect of alcohol consumption, so interspersing your drinks with glasses of water will slow down the rate at which this occurs. It might also be prudent to drink a glass of orange juice before bed to raise your blood sugar, and give your immune system an extra boost of vitamin C to battle the onslaught of toxins it's just received. If you're prone to headaches, popping an ibuprofen before you crash could be beneficial. Unfortunately, if you damage your body with enough toxins, you're going to get a hangover, no matter how many measures you take to lessen the blow.
Oops! I already have a hangover. What do I do? Alcohol is a drug, and as with any other narcotic, your body goes through withdrawal symptoms when that drug leaves your system. This phenomenon is what leads many people to the conclusion that a Bloody Mary is the only thing that will set you straight the morning after a big night out. While giving your body more of the drug that damaged it in the first place will provide a temporary "fix," you wouldn't tell a heroin addict that the best solution to his withdrawal is to take another hit, now would you? Obviously, this is a drastic comparison, but the logic holds up. So let's look at four steps you should take to get your body back to feeling its best:
1.Hydrate – Dehydration is the reason behind pretty much all of the worst hangover symptoms. Although alcohol makes us sleepy, it is often short and unrestful sleep, because your body wakes you up as a way of telling you to give it water and/or release it. A lack of proper REM sleep means you don't produce enough serotonin, leaving you cranky and irritable. Drink as much water as you can.
2.Rest – After you drink said water, go back to bed. As with any form of sickness, your body needs rest more than anything to restore your energy levels. If you must get up, avoid strenuous activity in the morning, and give your body the chance to recover.
3.Eat – Many people believe that a big plate of fried food is the best way to get rid of a hangover. The truth is, your body never needs unhealthy things, and you would be far better off eating a balanced meal of protein, carbohydrates, and healthy fats without the grease, because that might just irritate your stomach even further.
4.Combine 1 and 3, the Beachbody way – As always, we've got you covered. If eating is the last thing on your mind, you can hydrate your body and restore vital nutrients at the same time with Results and Recovery Formula™. Designed for use after workouts, it works just as well during a hangover to replenish your body with electrolytes and nutrients to get you back to your best. It tastes great, too!
Moderation is the key to enjoying your night out, and the day after. A little bit of foresight and self-control will go a long way toward helping you enjoy alcohol in a safe and healthy way.
Monday, June 14, 2010
5 Ways to Beat the Worktime Snack Attack
By Omar Shamout
I recall an episode of Curb Your Enthusiasm a few years back where Larry David was arguing with someone (as he's wont to do) over the proper time to eat dinner. He was adamant that dinner is traditionally eaten between the hours of 5 PM and 8 PM. Not before. Not after. Since the majority of Americans don't have the luxury of living off Seinfeld residuals, we have to go to work, and sometimes that means we can't eat at normal hours, or in any sort of regular intervals. A constantly rotating work schedule or very long shifts present a challenge to eating right, but can certainly be overcome with proper planning and a positive outlook.
Your body is a creature of habit. It gets used to routines, and the chemical processes that go on inside of it are on a set schedule. Consequently, if you do something to throw those off, like drastically altering your eating habits, it tends to react poorly. The best way to fix this is to outsmart your body, and get it on a schedule that works for the both of you.
Here are some tips on how to do that:
1. If you don't get enough sleep, you're busted no matter what. Therefore, the first order of business is to adjust your sleep schedule. Cutting out crucial hours of sleep will affect the results you see from not only your diet, but your workout as well. Not getting enough sleep is detrimental to your health and metabolism, even if you eat during "optimal" periods. Want more proof? Check out this recent newsletter article that offers a rather stark warning. (See "The Sleep Solution: 4 Ways to Get the Rest You Need to Boost Results!" in the Related Articles section below.) The point here is that if working late causes you to lose sleep, you will be doing damage to your body no matter how well you eat, and all the subsequent tips mentioned below will be for naught.
2. Late-night eating. We've always heard that eating right before bed is bad because the body doesn't get a chance to burn those calories off, and instead converts the food into fat. At the same time, depriving your body of nutrients isn't healthy either, so what's the answer?
In a recent study at Northwestern University, scientists discovered that a group of mice who were only allowed to eat a high-fat diet during an non-optimal eating period (nighttime) gained over twice as much weight as mice only allowed to eat during an optimal eating period (daytime). In other words, mice that ate before bed got fat. While researchers are as yet unable to pinpoint a single reason for this discrepancy, "the interplay between body temperature, metabolic hormones such as leptin, and the sleep-wake cycle" were determined to be the biggest contributing factors.
So if you can avoid eating before bed, do. But if you're hard pressed, keep it small and try to space it as far away from sleep as possible.
3. Eat moderately throughout the day. This is the best solution to avoid getting those deep hunger pangs at night when you get home, and to set your body's metabolism on an effective rhythm. This is especially true for people whose jobs force them to be immobile, and prevent them from getting enough natural exercise throughout the day to allow them to burn off a few of the calories from a heavy lunch. If you're working a double shift and find yourself awake for 20 plus hours, try taking a portion block from one of your meals and using it as a snack later on instead. If you're on your feet most of the time and have an active job, adding an extra 200 to 300 balanced calories to your diet shouldn't be a problem. Either way, try to eat every 3 hours, and avoid eating 2 to 3 hours before bed.
4. Skipping meals is not the answer. You may be tempted to fast and skip meals altogether, reducing your daily caloric intake in the hopes that consuming fewer calories will lead to weight loss. The problem with this logic is that drastically reducing your caloric intake can also cause your body's metabolism to slow down and stop converting food into energy. In order to lose weight, your body needs fuel. Weight loss occurs when you burn more calories than you consume, not simply by eating less. It may be counterintuitive, but eating less without exercising is very unhealthy, and will leave you feeling tired and listless, due to a dip in blood sugar. If you want to be super-fit and lean, you have to eat and exercise to turn your body into a fat-burning machine rather than a fat-storing machine.
"Cyprindon" from the Beachbody® Message Boards elaborates on the potentially harmful side effects of allowing your body to become acclimated to fewer daily calories over the long term and enter what is referred to as starvation mode:
"You are putting less calories toward body heat production and toward activity than you would at a higher calorie level. You may or may not notice that you feel colder than you did at a higher calorie intake. You may or may not notice that you simply move slower and you move less all day long through your activities. You may even be sleeping more than before. You may also be putting less calories toward egg production, immune system function, tissue repair, and other things."
5. Plan ahead. Don't let your work schedule be an excuse for living an unhealthy lifestyle. If you know you'll be working at dinnertime, find a time to eat healthy snacks and small meals while on the job. It may be difficult at first, and you might need to try out a few schedules, but being smart and proactive will usually supply an answer. Still don't think it's possible? Take it from Beachbody Message Boards contributor "PrimaBallerina." She writes:
"I don't get home from work until 10 or 10:30 at night. I didn't think I had the option of eating at work. I teach dance, and I have classes back to back to back. I don't even have time to go to the bathroom. I had to make time to eat. I teach ballet 95% of the time, and I teach a certain method where they do the same thing to the same music, so I take the opportunity to eat a dinner that I pack while they're doing the stuff they know well. I'm still watching and working, but I'm taking care of myself too! I agree with everybody else, pack a dinner!"
Shakeology® is an excellent way to give your body the nutrition it needs in a quick and easy way, and is very conducive to an on-the-go lifestyle. Other quick, portable, and healthy snacks include fresh fruit, chopped-up veggies, or raw nuts.
The bottom line is that you are the only person who can take control of your health. If you're not really committed to taking the necessary steps to losing weight and getting fit, then there are any number of excuses you could make to explain why it's just not possible for you. Don't be lured by the temptation of the drive-thru, and avoid putting yourself in situations where the temptation to eat poorly is the easiest option. As soon as you start making excuses for yourself, you've lost. In truth, successful people are always the ones who persisted despite any obstacles or challenges that stood before them. Life will always get in the way, so make being healthy a necessity, not a choice. If you can schedule a time to work out every day, then you can certainly coordinate an appropriate eating schedule as well.
I recall an episode of Curb Your Enthusiasm a few years back where Larry David was arguing with someone (as he's wont to do) over the proper time to eat dinner. He was adamant that dinner is traditionally eaten between the hours of 5 PM and 8 PM. Not before. Not after. Since the majority of Americans don't have the luxury of living off Seinfeld residuals, we have to go to work, and sometimes that means we can't eat at normal hours, or in any sort of regular intervals. A constantly rotating work schedule or very long shifts present a challenge to eating right, but can certainly be overcome with proper planning and a positive outlook.
Your body is a creature of habit. It gets used to routines, and the chemical processes that go on inside of it are on a set schedule. Consequently, if you do something to throw those off, like drastically altering your eating habits, it tends to react poorly. The best way to fix this is to outsmart your body, and get it on a schedule that works for the both of you.
Here are some tips on how to do that:
1. If you don't get enough sleep, you're busted no matter what. Therefore, the first order of business is to adjust your sleep schedule. Cutting out crucial hours of sleep will affect the results you see from not only your diet, but your workout as well. Not getting enough sleep is detrimental to your health and metabolism, even if you eat during "optimal" periods. Want more proof? Check out this recent newsletter article that offers a rather stark warning. (See "The Sleep Solution: 4 Ways to Get the Rest You Need to Boost Results!" in the Related Articles section below.) The point here is that if working late causes you to lose sleep, you will be doing damage to your body no matter how well you eat, and all the subsequent tips mentioned below will be for naught.
2. Late-night eating. We've always heard that eating right before bed is bad because the body doesn't get a chance to burn those calories off, and instead converts the food into fat. At the same time, depriving your body of nutrients isn't healthy either, so what's the answer?
In a recent study at Northwestern University, scientists discovered that a group of mice who were only allowed to eat a high-fat diet during an non-optimal eating period (nighttime) gained over twice as much weight as mice only allowed to eat during an optimal eating period (daytime). In other words, mice that ate before bed got fat. While researchers are as yet unable to pinpoint a single reason for this discrepancy, "the interplay between body temperature, metabolic hormones such as leptin, and the sleep-wake cycle" were determined to be the biggest contributing factors.
So if you can avoid eating before bed, do. But if you're hard pressed, keep it small and try to space it as far away from sleep as possible.
3. Eat moderately throughout the day. This is the best solution to avoid getting those deep hunger pangs at night when you get home, and to set your body's metabolism on an effective rhythm. This is especially true for people whose jobs force them to be immobile, and prevent them from getting enough natural exercise throughout the day to allow them to burn off a few of the calories from a heavy lunch. If you're working a double shift and find yourself awake for 20 plus hours, try taking a portion block from one of your meals and using it as a snack later on instead. If you're on your feet most of the time and have an active job, adding an extra 200 to 300 balanced calories to your diet shouldn't be a problem. Either way, try to eat every 3 hours, and avoid eating 2 to 3 hours before bed.
4. Skipping meals is not the answer. You may be tempted to fast and skip meals altogether, reducing your daily caloric intake in the hopes that consuming fewer calories will lead to weight loss. The problem with this logic is that drastically reducing your caloric intake can also cause your body's metabolism to slow down and stop converting food into energy. In order to lose weight, your body needs fuel. Weight loss occurs when you burn more calories than you consume, not simply by eating less. It may be counterintuitive, but eating less without exercising is very unhealthy, and will leave you feeling tired and listless, due to a dip in blood sugar. If you want to be super-fit and lean, you have to eat and exercise to turn your body into a fat-burning machine rather than a fat-storing machine.
"Cyprindon" from the Beachbody® Message Boards elaborates on the potentially harmful side effects of allowing your body to become acclimated to fewer daily calories over the long term and enter what is referred to as starvation mode:
"You are putting less calories toward body heat production and toward activity than you would at a higher calorie level. You may or may not notice that you feel colder than you did at a higher calorie intake. You may or may not notice that you simply move slower and you move less all day long through your activities. You may even be sleeping more than before. You may also be putting less calories toward egg production, immune system function, tissue repair, and other things."
5. Plan ahead. Don't let your work schedule be an excuse for living an unhealthy lifestyle. If you know you'll be working at dinnertime, find a time to eat healthy snacks and small meals while on the job. It may be difficult at first, and you might need to try out a few schedules, but being smart and proactive will usually supply an answer. Still don't think it's possible? Take it from Beachbody Message Boards contributor "PrimaBallerina." She writes:
"I don't get home from work until 10 or 10:30 at night. I didn't think I had the option of eating at work. I teach dance, and I have classes back to back to back. I don't even have time to go to the bathroom. I had to make time to eat. I teach ballet 95% of the time, and I teach a certain method where they do the same thing to the same music, so I take the opportunity to eat a dinner that I pack while they're doing the stuff they know well. I'm still watching and working, but I'm taking care of myself too! I agree with everybody else, pack a dinner!"
Shakeology® is an excellent way to give your body the nutrition it needs in a quick and easy way, and is very conducive to an on-the-go lifestyle. Other quick, portable, and healthy snacks include fresh fruit, chopped-up veggies, or raw nuts.
The bottom line is that you are the only person who can take control of your health. If you're not really committed to taking the necessary steps to losing weight and getting fit, then there are any number of excuses you could make to explain why it's just not possible for you. Don't be lured by the temptation of the drive-thru, and avoid putting yourself in situations where the temptation to eat poorly is the easiest option. As soon as you start making excuses for yourself, you've lost. In truth, successful people are always the ones who persisted despite any obstacles or challenges that stood before them. Life will always get in the way, so make being healthy a necessity, not a choice. If you can schedule a time to work out every day, then you can certainly coordinate an appropriate eating schedule as well.
Thursday, June 10, 2010
Shakeology 3-day Performance Cleanse
Hi everyone. My friend, who I also coach, Diandra, decided to try the Shakeology 3-day Performance Cleanse with me. She needed to start earlier though because she felt like she needed a kick start. I am in the middle of day 2. I must say that I don't like it. I love eating my 2000 calories per day. I look forward to my meals. While I love Shakeology, and I do drink it every day, I'm not sure I would do another 3-day cleanse. But I do know some people who are very disciplined and actually enjoy doing things like this.
The 3 day cleanse would be great for someone who is trying to clean out their system of dairy, wheat, sugar and not deplete their body of nutrients.
So here's Diandra's experience in her own words:
I am sitting here on my third and final day of my Shakeology cleanse eating my big veggie salad with ground turkey (weird I know, but I don’t really eat fish and I do not eat chicken so 99% lean ground turkey is my weapon of choice) and feeling pretty good about it.
For me the first day was the easiest, I think because I was amped up and ready to dive in! Day two I was a little hungrier, but managed to do some yoga to take my mind off of it before dinner and today was a rough day in itself and I am looking forward to the end of the cleanse, partly because I am ready to eat something different and partly because it is an accomplishment for me and I am proud of myself!
I weighed myself after work today and am down about 3 lbs but feel much much lighter and tighter than that (wish I could go swimming! Lol).
I had a couple concerns about the cleanse before starting, one being the large cup of coffee that I drink every morning at work while I check my emails, however much to my surprise I did not miss it, my chocolate Shakeology shake did quite a nice job filling in! As far as headaches are concerned, the green tea helped a little with that though I limited the caffeine to only one cup and had a minor headache each morning but nothing that was very bothersome.
My other concern was possible lack of energy from the low calories; and to be perfectly honest it really wasn’t a problem. I worked out day one and day two and took today off (though I probably could have done a short workout) – this was the biggest surprise to me and I can only attribute it to the Shakeology shakes – there must be some pretty awesome stuff in there! And quite frankly I don’t think I would be able to do this if Shakeology wasn’t so so delicious!!!! I am glad I made it through and am glad it’s over and I look forward to the next one!!!
If you want more information on Shakeology, send me an email to wattersjes.@msn.com
The 3 day cleanse would be great for someone who is trying to clean out their system of dairy, wheat, sugar and not deplete their body of nutrients.
So here's Diandra's experience in her own words:
I am sitting here on my third and final day of my Shakeology cleanse eating my big veggie salad with ground turkey (weird I know, but I don’t really eat fish and I do not eat chicken so 99% lean ground turkey is my weapon of choice) and feeling pretty good about it.
For me the first day was the easiest, I think because I was amped up and ready to dive in! Day two I was a little hungrier, but managed to do some yoga to take my mind off of it before dinner and today was a rough day in itself and I am looking forward to the end of the cleanse, partly because I am ready to eat something different and partly because it is an accomplishment for me and I am proud of myself!
I weighed myself after work today and am down about 3 lbs but feel much much lighter and tighter than that (wish I could go swimming! Lol).
I had a couple concerns about the cleanse before starting, one being the large cup of coffee that I drink every morning at work while I check my emails, however much to my surprise I did not miss it, my chocolate Shakeology shake did quite a nice job filling in! As far as headaches are concerned, the green tea helped a little with that though I limited the caffeine to only one cup and had a minor headache each morning but nothing that was very bothersome.
My other concern was possible lack of energy from the low calories; and to be perfectly honest it really wasn’t a problem. I worked out day one and day two and took today off (though I probably could have done a short workout) – this was the biggest surprise to me and I can only attribute it to the Shakeology shakes – there must be some pretty awesome stuff in there! And quite frankly I don’t think I would be able to do this if Shakeology wasn’t so so delicious!!!! I am glad I made it through and am glad it’s over and I look forward to the next one!!!
If you want more information on Shakeology, send me an email to wattersjes.@msn.com
Tuesday, June 8, 2010
Recession Proof Ingredients
Times are still tough for a lot of families. Its tempting to stop eating healthy in order to save money. But there are still some very affordable options that can keep you and your family eating right.
Monday, June 7, 2010
90 Days - Done!
by Jessica Watters
Yay! Sunday was my offical last day of P90X! So here's what changed with me:
•lost about 6 pounds. Got rid of the fluff and gained some lean muscle
•got some nice definition in arms
•legs look leaner
•butt looks smaller
•belly looks flatter
•no more muffin top or bra bulge
•feel much better
•eating a more balanced diet (used to eat too many carbs)
•wearing a bikini:)
So what's next? I'm still undecided. I know I want to keep doing P90X. I love it. So it will be part of my exercise routine.
This week I'm taking a little break, going to try the Shakeology 3 Day Performance Cleanse. I'll let you know how that goes.
Yay! Sunday was my offical last day of P90X! So here's what changed with me:
•lost about 6 pounds. Got rid of the fluff and gained some lean muscle
•got some nice definition in arms
•legs look leaner
•butt looks smaller
•belly looks flatter
•no more muffin top or bra bulge
•feel much better
•eating a more balanced diet (used to eat too many carbs)
•wearing a bikini:)
So what's next? I'm still undecided. I know I want to keep doing P90X. I love it. So it will be part of my exercise routine.
This week I'm taking a little break, going to try the Shakeology 3 Day Performance Cleanse. I'll let you know how that goes.
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