8-Week Transition Diet

Transition diets are one of the easiest ways to become a healthier eater. They're not only great for first-time dieters but are also great for any time you feel like cleaning out your system after a period of slacking off. 

It's often said that no one diet works for every individual. While this is true, you may have noticed that all Beachbody eating plans target a similar goal: Eat more natural, whole foods and less junk. That's because there are no secrets to healthy eating. There are strategies that can lead to various performance benefits, but 99% of the goal of eating healthy is to minimize junk and get your diet to consist of real food (you know, the stuff nature makes). With this in mind, our Beachbody nutrition guides use various strategies, all designed to lead you to the same place.

While those nutrition guides tend to be detailed, the 8-Week Transition Diet is for those of you who want simple. Outside of a small list of what you can't eat, you're free to chow down on anything. How hard can that be? You should also find that by making your transition gradually, the road to healthy eating is pretty easy.

Week 1

No junk. Eliminate junk food from your diet. That's it, just junk. Other than this, you can eat whatever and whenever you like. The definition of junk is obvious stuff, like potato chips, candy, ice cream, cake, etc. You may be stricter if you'd like, but for Week 1, don't be too hard on yourself. Just stay out of the 7-Eleven®. For many of you, this step alone will reap huge benefits.

Cheat Days: 2. Since no one's perfect, you get two days to cheat. That's right, two days where you can eat anything you want! A trick on cheat days is to listen to your body. At first, it'll probably tell you it wants whatever you've been denying it. However, over time, it'll start to crave nutrients you're deficient in. Learn to read your body's subtle signs. If you're craving ice cream, you may be short on essential fatty acids. If you crave a hamburger, your diet may lack protein. By listening to your body and learning what it really needs in this way, you can make better food substitutions. It's a way of getting in tune with yourself that will benefit you for your entire lifetime.

Weekly focus: Water. Not swimming in it, though that's good, too, but staying hydrated with it. "They" say you should drink at least 6 to 8 glasses of water per day, but I say you should drink more. Shoot for a gallon (though don't worry if you fall short). Yeah, that probably seems crazy but almost all of us walk around dehydrated for most of our lives, which not only hurts the way we function but also makes us hungry when we're actually thirsty. A glass of water when you feel hunger pangs both staves them off and helps you fill up faster when you do eat. As for other drinks, juices and sugary sodas also (obviously) fall into the junk category. And alcohol should be kept to a minimum. We tend to forget (purposely or not) that alcohol has calories. A lot of them: 7 calories per gram. Mixers can be even worse—not only can they add calories, but these sugary calories influence the way alcohol reacts with your body. 

Week 2

Each week's rules are cumulative, so the "no junk" rule from Week 1 will apply until the end, as will each subsequent week's rule. Remember that this is a process. Treat it as though you're in school and the subject is your own body.

Eat small, eat often. Eat every couple of hours while you're awake and try not to eat anything for about three hours before you go to sleep. Following these rules will keep your blood sugar levels more static and your energy level will stay consistent. Try to keep each snack or meal balanced. Something like a 30% protein, 40% carbohydrate, and 30% fat ratio, though you don't need to worry too much about it. Just realize that you need a bit from each macronutrient group. Eat based on what you'll be doing for the next few hours (if you're working out, eat a little more; sitting at a desk, eat a little less). The three-hours-before-bed rule is important, especially for fats and carbohydrates. By allowing time for all the carbs you eat to get into your bloodstream, your body will sleep in fat-burning mode, rather than in calorie-storing mode. This is important because undigested carbs in your stomach at night are stored as adipose tissue (fat).

Cheat Days: 2

Weekly focus: Carbs are not the enemy. Your body needs them, just like it needs proteins and fats. The trick is to choose the right carbs. As a society, we eat too much refined sugar. Complex carbs, like whole-grain breads, whole-grain rice, sweet potatoes, and legumes are outstanding foods. Even fruits, which have simple carbohydrates wrapped in fiber, are exceptionally healthy. While you don't want a diet based on nothing but carbs, making the right carb choices will maximize your body's potential. Try to avoid white rice and flours. Read labels, and try to avoid ones that use the word "enriched," because this means these products have been stripped of their natural nutrients, overprocessed, and then fortified with a few random nutrients.

Week 3

Eat some colorful, low-density food at every meal. These are foods that take up a lot of space without a lot of calories. Veggies are the most obvious example. You can eat a salad bowl overflowing with lettuce and veggies and you most likely won't exceed 100 calories. By eating low-density foods like veggies and fruits, you'll keep your portions under control naturally, because they have very few calories for their size. Conversely, high-density foods, like chocolate and butter, are loaded with calories in even the smallest amounts. So beware of salad dressings and other things you add to salads and veggies. Only add enough for flavor; don't fill up on them. When it comes to live foods, the richer the colors, the fresher the products tend to be. Try to eat a variety of colors in your diet. This simple-yet-random-feeling act will help ensure that you're covering all your nutrient bases.

Cheat Days: 1

Weekly focus: Protein at every meal. This becomes even more important as you eat more low-density food, because protein tends to be high-density. Many veggies have a lot of protein, but the quantity you must consume starts to become prohibitive. Try to get some protein—meat, dairy, legumes, nuts, or seeds each time you eat, especially when you're working out hard, because you need to repair broken-down muscle tissue. Since your body can only utilize a certain amount of protein at once, do your best to eat small amounts often (starting to see a theme?) Reading labels is a simple way to learn how to estimate your protein intake. You'll notice natural foods don't have labels but once your diet is comprised mostly of these you'll no longer need them. More on this later.

Week 4

Cook at home. One of the best ways to control your eating is to prepare all your meals yourself. Eliminate all fast food (which hopefully happened in Week 1) and most other restaurant food. You may still eat food from certain restaurants where you can be sure of the ingredients (most will be savvy enough to make a point of how healthy their food is). As you may have seen in the news, restaurants tend to use alarming quantities of salt, among other things. This single step will often bring your body closer to homeostasis (its desired state of balance). This can be hard for many of us because we now have to plan our meals and prepare ahead of time, but try to treat it like vocational school—you don't learn a new "job" without a little retraining.

Cheat Days: 1

Weekly focus: Fat is essential. Remember that fat is a vital part of your diet, not just something that makes you fat. What is not vital is junk fat in processed foods. Healthy fats come from fish, nuts, seeds, avocados, olives, etc.—natural sources. You need to be careful about that amount of fat you eat because it's very dense. At 9 calories per gram, it contains more than double the calories of carbs and protein.

Week 5

Reduce starchy carbohydrates. Starches include rice, bread, potatoes, corn, beans, and other legumes. While many of these are in no way bad foods, most of us eat too much of them. The goal here is to cut way down on them, if not totally out, and then add them back in when your body feels like it needs energy. This will teach you the relationship you have with carbs. They are vital for energy but eating too many of them leaves us lethargic (and eventually fat). Once you figure this out, your entire relationship with food will change.

Cheat Days: 1

Weekly focus: Sugar is only beneficial after a hard workout or during a long one. Your body doesn't need processed sugar. But if you really enjoy it and can't avoid letting some sneak into your daily diet, the one-hour period after you exercise is the best time to indulge. During this window, your blood sugar is low, because you've used it up to finish your workout (assuming you pushed yourself), and eating sugar during this time will help you recover faster because it speeds into your system and initiates the recovery process. Adding a little protein, but not too much, will enhance your recovery even further.

Week 6

If man makes it, don't eat it. This is likely to be the hardest week of your diet. You want to eat only whole foods and eliminate all processed foods, even good ones, for the week. This includes breads, most salad dressings, all cereal, luncheon meats, cheese, dried fruits, anything with preservatives, and alcoholic beverages. What you can eat are whole foods such as fruit, raw or steamed vegetables, meat (sans any type of sauce), natural whole-grain rice, poached eggs, etc. Since your eating habits have been slowly changing, this shouldn't be that big a shock to your system, but it will still likely be hard. Try and get creative. There are now many raw and whole food "cook" books that can help keep you entertained.

Cheat Days: 1

The "cheat day" mentality is a good one. Decadent desserts, a night at the buffet, drinking with friends, etc., can be good for you as long as they are rewards and not habits. Studies proving this have been steadily appearing for about as long as we've been studying things. All work and no play does, indeed, make Jack a dull boy.

Weekly focus: Nuts and seeds make great snacks. A handful of raw almonds or cashews is a quick and easy snack that goes a long way. Don't be put off by the high fat count of nuts, because this means it takes fewer of them to satiate you. Nuts and seeds are loaded with important phytonutrients, as well as good fats, proteins, and fiber.

Week 7

Be yourself. No rules—just try and eat as healthily as you can and do it by feel. Trusting yourself might seem like a lot of responsibility, but by now you'll be up to it. Learning to eat by feeling what your body needs is an important step in your transformation. Consider the way you've been eating over the last six weeks, but don't worry about what you should and shouldn't do. Just fuel yourself. The point is to take a mental break. Relax and allow yourself to eat in a way that feels normal. You may be surprised to find yourself craving something healthy instead of a candy bar or soda. You'll be better at listening to your body because it'll tell you what it needs to eat, as opposed to what you're used to eating. Your body should feel somewhat transformed.

"Reward for a Life Well Lived" Days: 1

Weekly focus: If you're so hungry at night that you can't sleep, try a protein shake. A recent study confirmed what's been a focus of this diet for two decades; that protein before bed can raise amino acid activity for a full night of rest.

Week 8

Eat a perfect diet. Let's get after it. No one is better able to tell you what you should eat than you. Our bodies are all different, and the key to your own perfect diet is learning about how your body reacts to different foods under different circumstances. Your journey over the last seven weeks should have brought you to a new understanding of how food affects your body, both for good and for bad. The time has come to test it. See how well you can eat for a week. In fact, see how well you can eat for the rest of your life. Live and enjoy.

Reward Days: 1, of course!

Weekly Focus: Don't bonk. Bonking is a state when your body runs out of blood sugar and glycogen for energy. If you feel like your workouts are going backward instead of forward, this is a likely culprit. Use your energy level as your gauge. As soon as it starts to drop, start adding carbs back into your diet until you feel energized all day long. When you feel energized during your workouts and the rest of the day, you'll know you've found the right balance between carbs and other nutrients. Also, remember that as your body puts on more muscle, you will need to eat more. Muscle weighs much more than fat, so as you gain muscle and lose fat, your body shrinks without losing weight. You will also require more calories in order to maintain your muscle. So, when you're working out hard, don't be afraid to eat more carbs than you do otherwise.
By: Steve Edwards

How's your diet going so far? Fill me in and drop me a line! karimoore_pt@yahoo.com 

January 2014 Challenge Groups!

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Weight-loss Wednesday!

Meet Shaun H!

"Over the past few years, I changed my diet, drank Shakeology, blasted through a ton of Beachbody’s programs, and ended up losing the equivalent poundage of a grown man. Yes, I went from a 400-pound lump down to a fit 198. But it wasn’t easy—not by a long shot. Yet neither was the life I was living before I began my transformation. 

The pre-fit-me was NOT a happy man. I worked 12-16 hours a day just to support my family and was mean to everyone (including my wife and kids) because I was physically uncomfortable, insecure, depressed, and hated life. I spent all my time working so I could take care of everyone else, yet forgot to take care of myself. I never ate breakfast, so when I got around to eating lunch, I’d gorge on fast food. I’d drink 5 liters of Pepsi throughout the day, and for dinner I’d devour everything on my plate, plus what my kid’s didn't eat on theirs. Then as a nightcap, I’d polish of 32 oz. of ice-cold milk and 12 Chips Deluxe Rainbow cookies. I’d go through 3 packs a week; I was addicted and didn't care. I didn't care about anything, actually—until Thanksgiving Day 2009. 

My kids wanted to run around outside and play, but I couldn't even last 10 minutes before feeling like I was going to die. Then my wife told me later in the night that if I don’t do something soon about my weight, I AM going to die. As much as those words killed, in reality, they saved my life. My family is more important to me than anything else in the world and I couldn't leave them high and dry. So I took up the offer of a cop I met, who was also a Beachbody Coach, and started my weight loss journey with Shakeology and LES MILLS PUMP. I got great results with those, then moved on to P90X and Body Beast and the weight kept melting away. But eventually I plateaued at 216 lbs. and that’s when I decided to do LES MILLS COMBAT. I was ready to bring it hard! 

COMBAT exceeded my expectations and helped me reach my goal of weighing less than 200 lbs. Along the way I've also built incredible amounts of muscle, which sadly, I always thought was impossible for my body to do. I've ditch the fast food and sodas, and now only consume lean proteins, veggies, and water. 

The old me had high blood pressure and was pre-diabetic, but not the new me. The 196-pound “new me” sleeps more sound, has tons of energy, better digestion, and no longer gets winded walking to the truck or tying tennis shoes. I have so much energy these day that I can now work a full day and still have energy to play with my family when I get home. Plus, I have the mental clarity to make correct choices in life. Not only did Beachbody save my life, they saved my marriage as well. I still can’t believe I lost half of me—THANKS BEACHBODY!"

Why am I GAINING weight? by Chalene Johnson

I get asked this question A LOT, especially with new customers and Challenge Group participants who start to get frustrated when the scale doesn't move in the direction they were hoping for the first few weeks of starting a new fitness program.

There is an explanation...and I'm going to let Chalene Johnson explain.  Here's an article she wrote about DOMS (Delayed Onset Muscles Soreness):

Why am I gaining weight? 

Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, Turbo Kick, Turbo Jam, Hip Hop Hustle, you name it! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X. 

The motivation to start a new exercise program is almost always to lose weight loss. However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit. 


The temporary weight gain explained: 
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to 
"protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS. 

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling. 

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit! 

When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report with absolutely every single woman (and man) in our group, the weight increase was temporary and never lasted more than 2 weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program. 

For those of you who are following the ChaLEAN Extreme phase plan, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase. 

My own personal example of this is running 10K's. I don't do it very often, maybe 1 or 2x a year. Even though I run on a regular basis, when you run a race you push much harder. It's natural for me to be "insanely" sore the next day. Its also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean "results". Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting our selves. Soreness forces you to give those muscles a break :) Ultimately you will lose the weight and you will change your metabolism in the process. 

The key is understanding that this is a normal and temporary and stick with the program!! 

When to be concerned: 
If you experience a significant weight gain (exceeding 5 pounds) which does not begin to decrease rapidly after the second week, guess what it is??? I'll give you one hint... you put it in your mouth and chew it. You know it! You're food (or calorie laden beverages). Newsflash friends.. exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight! 

So if after two weeks you are not losing weight, have gained weight that's not coming off, it's time to take a close and honest look at your food intake. It's time to find out what you're burning in calories each day. Have your RMR or BMR tested. This can be done for less than $50 and the information is invaluable. It takes out the guess work. Google "hydrostatic body fat testing _______ " and insert the name of the big city you're closest too. Companies that do HBFT also do BMR testing. Knowledge is king. 

I'm gaining weight, but I'm sure it's muscle: 
Possibly, but if you're following ChaLEAN Extreme correctly, you should be losing fat and gaining muscle and the fat loss should be much more substantial than the rate at which you can physically put on muscle. This is even true for they guys. Of the 70 plus people in my test group, every single one of them lost body fat and gained muscle and not one of them gained weight. I believe the average weight loss after 4 months was 28 pounds with many people losing 40 plus pounds. Even the men, who as you can see put on a lot of muscle, were seeing huge drops in the scale. We tested their muscle composition at the beginning and at the end and 100% of the participants maintained or gained muscle while achieving substantial weight loss. That's the key to keeping weight off long term, i.e. muscle. Muscle burns fat. But you've heard me say that before. 

Moral of the story: 
Be patient young grass hopper. You'll be lean and mean in no time!

Top 7 Tips For Loving Your Workout!

I'm a firm believer that it's important to love your workout.  Talk about losing motivation fast...there's nothing worse (in trying to get healthy and lose weight) than forcing yourself to do a workout you hate or dread.  So, how do you come to love your workout?  Here are my top 7 tips!

1) Be creative with your workouts & stay curious.
It's important that you stay ahead of the game with your workouts.  Find out what's most effective for acheiving the results you're looking for.  Be curious about what other people are doing.  Watch the people who are having success with their fitness and health goals...what are THEY doing?  Then try it out!

2) Today's "hate" is tomorrow's "love", so stay open to change.
Just like your taste for food, your taste for certain workouts can change.  You may have always sworn by cardio, and avoided strength training, or maybe you were/are a Turbo Kick fan and never thought of giving another format a try.  Friends, today I challenge you to TRY!  Try a different fitness class at the gym, or maybe a different exercise that you've avoided.  You may find a new love while keeping your fitness fresh!

3) If it feels like work, then it won't work.
It's important that you enjoy your workouts...because if you do, then you're more likely to do them! (rocket science, I'm telling ya!)  If the workout you've chosen is a chore, get rid of it and find one you enjoy. 

4) More than one love (aka workout) is the key to success.
We all know it's important to balance cardio and strength training in your fitness regimen (if you don't, lets chat!).  It's equally important to spread the love.  It's OK to love more than one format - trust me, the original format won't hold a grudge, haha!  For me, my soul-mate workout is Turbo Kick/Fire, but I also equally love BodyPump/Les Mills PUMP (What's with the dual names? The first is the gym version, the second is the at home version).  For me, the link is music!  I'm motivated by music and both of these formats are HUGE on their music!

5) Hybrid programs & workouts create variety.
Try a hybrid program like P90X & Insanity or TurboFire & ChaLEAN Extreme, or my favorite TurboFire & Les Mills PUMP.  Not only will you have variety in your workouts, you'll be doubling your efforts which will help you achieve your results faster!

6) Recognize when you fall out of love with your workout.
It happens, sometimes a person and their workout grow a part.  Doesn't mean that either of you did anything wrong; sometimes these things...just...happen.  LOL!  Ok, in all seriousness, this has probably happened to all of us at some point.  As you progress in your fitness journey, so too will your workouts.  Signs that it's time to move on from your current routine: plateauing (when you stop seeing the results you once were achieving), boredom and not looking forward to your workouts (a continual thing, not a random "I don't feel like working out" kinda day, which happens to ALL of us).  It's ok to move on!

7) Find what your Soul-Mate workout is (no matter what anyone else says) and DO IT!
Ok, so what makes a workout your "soul-mate" workout?  Easy!  Do you love your workout, or do you dread it?  Do you crave your workout, or do you make excuses?  Your soul-mate workout is the one you crave.  The one you will schedule you ENTIRE day around just to do!  The one that makes you feel SO good about yourself that you're telling EVERYONE about it.  The one that makes you feel AMAZING and POWERFUL and ready to take on the day. 

If you haven't found your soul-mate workout yet, don't worry.  There are SO MANY workouts and exercises that you WILL find it, I promise.  It may be a Beachbody program, but it also may not be.  My job, as your Fitness Coach, is to help you figure out what you love to do, because as I mentioned above, if you love what you're doing, chances are you'll do it more, which will help you reach and achieve your goals faster.

Black & Cyber SALES

 

It's Black Friday and that means that the sales are ON! 

Below are the promos I'm running...

take advantage of these awesome deals.  

Give the gift of fitness or financial freedom this year!

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Beachbody Sale Items

Beachbody Supplements

Beachbody Supplements: What You Need To Know 

(to get the results YOU'RE looking for!)

• Activit~Has antioxidants and nutrients like green tea, grape seed extract and ginkgo biloba. These boost metabolism, energy and fat loss.

• Cordastra~Contains Astragulus (botanical). This helps the immune system, protects against stress, promotes healthy blood pressure and blood sugar, protects liver.~Contains Cordyceps (mushroom). This helps restore energy, promotes longevity, supports anti-aging, improves libido and boosts muscle building.

• Cal-Mag~It's milk calcium with added magnesium and vitamin D to aid in nerve and muscle function and maximize absorption. Contains no lactose, protein or milk allergens. Milk calcium is the most bio-available form of calcium. Calcium is also a BIG factor in weight loss.

• Omega-3~Aids in cardiovascular, brain and joint function. AHA says it may lower blood pressure. Enteric coated which keeps it intact until it hits the intestines. This prevents fishy taste and burps.~Reduces the risk of coronary heart disease

• E&E~Nitric oxide boosters that enhance blood flow and speeds up oxygen and nutrients to your muscles for better performance~Natural energizers like Guarana and Green Tea Extract to increase energy production and focus to maximize your workout~Amino Acids to promote muscular energy and workout performance~Electrolytes like magnesium, potassium, himalayan salt and calcium promote a strong metabolism~Contains no artificial Sweeteners, Preservatives or Flavors (SPF) Uses Stevia for sweetness.

• Joint Support~Your body endures 20 times your weight when you jump. So if you are 150lbs, that's 3000lbs of pressure on your joints!~Contains 3 ingredients, Glucosamine, Collagen type II and MSM. Most competitors only contain 2.~Glucosamine promotes the growth of new tissue~Collagen Type II is great for the hair, nails and bones. It is usually processed out of most healthy foods.

• Results and Recovery~Used after workout to refuel muscles, reenergize and reduce muscle soreness.~Contains the perfect ratio of 4 parts carbs to 1 part protein your body needs to maintain muscle and use fat for fuel.~ No artificial SPF~The simple sugar (dextrose) spikes insulin which allows the protein to get absorbed by muscles helping maintain the gain.~Vitamins and antioxidants added to help prevent muscle soreness.

Our food today is processed and stripped of it's vitamins and nutrients.  We over farm and our soils are depleted.  Even fresh food today is far less nutritious than 30 years ago.  We eat too many calories and not enough nutrients.  Lack of nutrients causes your body to feel hungry, which in turn causing us to eat more.  We need to break this cycle by eating fewer calories and eating more nutrient rich foods.  Coincidentally, nutrient dense foods are also low in calories!  The most nutrient dense foods are super foods.

Shakeology contains over 30 superfoods!

~Contains protein, vitamins & minerals, antioxidants, phytonutrients, prebiotics and digestive enzymes

~Contains whey protein and other plant based proteins like Sacha Inchi, which is also high in Omega 3,6 and 9~Contains Red and Blue Superfoods which protect us from free radicals, which prevents cellular damage. This helps us prevent chronic diseases like cardiovascular disease and Alzheimer's Disease ~Contains green super foods which strengthen the immune system, slows aging, detoxifies the body and balances pH levels~Contains adaptogenes which increases energy, promotes calmness, helps us focus and cope with environmental stress~Contains pre, probiotics and digestive enzymes that promotes healthy digestion and normal colon function. Enzymes break down foods to increase the nutrient absorption

"We can trace every sickness, every disease and every ailment to a mineral deficiency!"

~Shakeology is superior to our competitors because we use whole food nutrition, meaning:  whole food supplements have better bioavailability (the ability to be absorbed and assimilated by the body) than synthetic supplements; because the vitamins and minerals have the same molecular structure as those found in real fruits and vegetables.

Your body recognizes these compounds as real food, so they will be absorbed and assimilated quickly. Synthetic supplements can take longer to process and may leave behind byproducts and trace toxic compounds that can damage your health in the long run.

Shakeology Fiber~Helps lower cholesterol. Soluble fiber binds to cholesterol and removes it from the body~Regulates blood glucose levels. Fiber slows the absorption of glucose~Promotes regularity.

One Sugary Drink Per Day Can Lead To Heart Disease

A mass study (43,000) at Harvard showing that those who drank soda, any soda, were at a 20% higher risk for heart disease than those who didn’t.

While this may sound shocking a little digging shows it’s not, really. The study’s parameters were broad and, basically, only led to the not-so-surprising conclusion that those who ate a healthier diet fared better than those who did not. From ABC News:

A growing body of research connects sugary drinks with increased risk of diabetes, weight gain, high blood pressure and a number of other chronic diseases. But nutrition experts note that the current study doesn't show that sugar-sweetened beverages cause heart disease. Consuming sugary drinks every day may simply indicate less healthy lifestyles that could lead to heart disease.

"To some extent, people who drink more soda are apt to eat less well overall," said Dr. David Katz, director of the Yale Prevention Research Center. "Too much added sugar in the diet is likely a 'marker' of lower overall diet quality."

Still, it’s another indictment of the sugary drink world (soda, sports drinks, and sugary juices were lumped together, which makes sense since they’re all basically the same) and that’s a good thing. The facts still remain; sugary drinks are the single largest caloric source in the world. And until that stops the obesity epidemic is going to continue to expand.

Source: http://steve-edwards.blogspot.com/2012/03/one-sugary-drink-per-day-can-lead-to.html?m=1

I'm sick...now what?

Picture this…

You’re on Week 3 of your new 90 day fitness program and are feeling GREAT! You’ve got extra energy, you’re noticing changes happening with your body, your clothes are fitting better, you’re sleeping better and just overall are feeling AWESOME!

And then it happens…you wake up one morning towards the end of Week 3 with a tickle in your throat and a headache, which both get progressively worse throughout the day, and before you know it, you’re officially SICK!

And just when you were on a roll with your new fitness program too!

This has been one of the most common questions I’ve been getting lately: I’m sick, can I still workout? In a roundabout way, YES.

Here’s the rule of thumb I go by: if your symptoms are above your neck, meaning you’ve got a head cold, sinus issues, runny nose, nasal congestion, sneezing or a sore throat, then yes, you’re OK to work out. HOWEVER, if your symptoms are below your neck, chest congestion, hacking cough, stomach issues, it’s best to rest.

But, the best piece of advice I can give you is to listen to your body. Your body will tell you if you are ok to push through, or if you need to take a break. And taking a break is OK, trust me! Please, listen to your body.

So, you’ve decided to take a break to allow your body to heal, great! Do you need to restart your 90 day fitness program? Not necessarily. Depends on how much time your body needs to recover. Few days? Hop right back in! A week? Might be best to continue to rest and redo the lost week. More than a week? Depends on where you are in your fitness program. If you fall into this category, contact me and we’ll discuss a plan of action for you.

As Mr. Tony Horton says, “Do your best, and forget the rest!” If you have questions, I’m here for you! Reach out and connect with me.

Till next time!

What is Beachbody Coaching?

 

This video gives you a little insight into what a Beachbody coach is and does. So often people assume it's about selling products & programs. If sales of products and programs were the mark of success with this, I'd be out! 

It's about getting fit, inspiring others to get fit, and inspiring others to join Beachbody's mission to end the trend of obesity. If you've always wanted a business where the focus is positivity, health, nutrition, fitness and helping others.. then this is the business you should consider. It's changing people's lives physically & financially EVERY DAY.

Thank you to Jenelle Summer's for creating the video!

It's a numbers game

There’s no secret.  Promise.  If there was, I would've found it by now, guaranteed!

There’s no secret to losing weight. There’s no special pill, or magical powder, that will do it for you either.

Weight loss can be summarized simply – calories in vs. calories out.

Yeah, I’m sure you’ve heard that before, but what does it mean? How do you do it? Let’s break it down, shall we:

First off, you need to know that you don’t gain weight spontaneously. Weight is gained when you consume more calories than you burn. Ok, so if we gain weight when we consume more calories than we burn, that means that if we burn more calories than we consume, then we’ll lose weight? You’ve got it!

(there’s a detailed science behind this, but we’re going to follow the KISS method and Keep It Simple, Silly!)

Here’s a side note: when the calories you consume equals the calories you burn, your weight remains the same. So, simply put, in order to lose weight, you need to create a calorie deficit.

The bottom line?

It’s not WHAT you eat. It’s HOW MUCH you eat and HOW much you burn that determines whether or not you lose weight.

Let’s go into this in a little more detail…

A pound of body weight from fat contains 3,500 calories. If you wanted to lose a pound of fat a week, you’d divide this number by 7 and would get 500. Therefore, on average, you would need to burn 500 more calories, a day, than you consume making your daily target deficit 500 calories. If you wanted to lose 2 pounds of fat a week, you would need to create a 1000 calorie deficit a day, or on average. *It is not recommended to lose more than 2 pounds a week.

Low Carb, No Carb, Low Fat, No Fat, the Grapefruit Diet, the Cabbage Diet…none of these will provide true, honest, long term, lasting results for you. Again, there’s no secret to weight loss – it’s a numbers game, and once you understand how the numbers work, you'll be a head of the game!

Chalene-Johnson-on-Beachbody-Coaching

Pre-Order P90X2 TODAY!

Quick clarification on 4 questions regarding P90X2™ pre-orders:
1. Free shipping is for pre-orders only.


2. You must pre-order to have P90X2 delivered to you (or to someone as a gift) by


December 25th, 2011.


3. You receive two FREE bonus videos only when you pre-order P90X2 through a Coach or TeamBeachbody.com.


4. The weekly prizes will be awarded to people who have pre-ordered only, and the prize of Tony Horton hand-delivering to your door is valid in the US and its territories.


P90X2 pre-ordering will be shut off as soon as we meet capacity to ship in time for the holidays. If you plan on starting P90X2 with me in January, I strongly recommend pre-ordering. Your credit card will not be charged until we ship in early December.


Pre-Order Now


I hope that helps clarify any questions you may have had!


Let's do this!

Carl Daikeler


Beachbody CEO

ORDER YOUR'S TODAY AT: www.COACHKARI.com  CLICK "SHOP".

Fitness starts young...

As most of you know, I was a fat kid. In fact, you can read about my struggles here:  http://coachkarimoore.blogspot.com/2010/05/my-why-why-i-am-so-passionate-about.html Over the years, I've come to realize that fitness starts young. It's important to plant the seed of healthy food and exercise very early on in age in order for a lifetime of good health to bloom.

We've shown our daughter, through our own actions of healthy eating and daily exercise, that this is a lifetime habit, not something you do short term. I'm hoping that the lessons are sinking in.


The obesity rates are amazing - not in a good way. Did you know that 65% of teens are inactive when they reach High School? Wha?


I'm determined to do my best to educate youth on the importance of healthy eating and regular exercise.


My daughter has started cheerleading. This is her first year, she's a Mascot, and I've been lucky enough to be asked to choreography the warm-up for all the girls. YES! Totally up my alley! Not only am I able to use my cheer background (cheered for 9 years) but I have the full, undivided attention of 30+ girls. I've been using this time to quiz them on stretching and conditioning, why we stretch, how we stretch, the importance of warming up properly, what that entails, etc. I'm also planning on talking with them about healthy eating and how to properly fuel their bodies. Hahaha...they'll never know what hit them! ;)

Obesity Facts:

• 2 out of 3 of all adults in the US are obese.


• 1 out of 5 kids in the US are overweight, and on their way to being clinically obese.


• The Obesity Epidemic is costing taxpayers $350 BILLION in the US every year.


• Every state in the US, except for Colorado, has a 20% obesity rate, some even as high as 30+%.


Not looking too good.


Obesity affects a person's entire being. Some of the physical ailments related to Obesity are: Coronary Heart Disease, Type 2 Diabetes, Cancer, Hypertension, Stroke, Life & Gallbladder disease, Sleep Apnea, Infertility. And, not just physically, but it takes a mental toll too: low self-esteem, lack of confidence, low energy, lack of activity, less play time with family/kids, etc.

Even our Surgeon General has made a warning:


"Our nation stands at a crossroads. Today's epidemic of overweight and obesity threatens the historic progress we made in increasing American's quality and years of healthy life...This future is unacceptable"
(The Surgeon General’s Vision for a Healthy and Fit Nation 2010)


So, what can you do as a parent to prepare your child for a healthy future? Easy.


It was Ghandi who once said


"Be the Change you wish to see in the World".


It starts with you. It starts with me. It must start TODAY!

Beachbody® Joins President's Challenge

We're proud to announce that starting this Friday, we have a very cool new opportunity for your business! As you may have heard on the July 11th Coach Call, Beachbody has been recognized as an advocate of the Presidential Active Lifestyle Award (PALA), created by the Presidential Council on Fitness.

How it works:
Between July 15th and August 17th, the Presidential Council will recognize:

• All customers who buy a Beachbody fitness program or order Shakeology^®
• All current Coaches
• All new Coach signups

Each of these Coaches and customers will receive a Presidential Active Lifestyle Award issued by the Presidential Council.

Presidential Perks:

• Conversation starter. Let your contacts know through email, Facebook^®, Twitter^®, and in person: If they buy through you between July 15th and August 17th, they'll also receive a signed award.
• Credential booster. Once you receive YOUR digital award, proudly display it on your blog and other social media accounts to exude professionalism.
• Sales fuel. During the dates mentioned above, make sure to let your customers know they too can be a part of this program if they purchase Shakeology or a fitness program from you.

We hope you'll join the mission by spreading the news and inspiring as many people as you can to get healthy and fit. Stay tuned for more info to come over the next couple of weeks.

Let's do our part to get America moving!

---

P.S. To learn more about the Presidential Active Lifestyle Award, go to www.millionpalachallenge.org. Please note that you're not required to follow their sign-up instructions. Beachbody will be taking care of everything for you.

What if...

What would you do if you had more time in the day? Who would you spend your extra time with?

What if you weren’t worried about making ends meet?  What level of stress would that relieve for you?

Why are you working for someone else…working to build someone else’s dream?

In life, most people want 3 things: more time, more money, more freedom.  What if you had the ability to create more time for your family?  What if money wasn’t a worry for you?  What sort of freedom would you and your family have?

Building a home-based business with Beachbody can help you achieve all of your dreams in life - it can help you realize your potential!  Have more time for your family, take family vacations and ease the stress of worrying how you’re going to make ends meet.

Are you interested in taking back your future?  Message me today!

Product Review - THE BODYBUGG

All hail the creators of the Bodybugg!!

I love this thing!

I am 5 weeks into using my Bodybugg and am wondering, "why did I wait so long?"  This little device has helped me get over the weight loss 'hump'.  But, before I go into my story, let me explain to you the awesomeness that is the Bodybugg...

The Bodybugg Weight Management System is a little device you wear on the back of your left arm during your waking hours.  It calculates how many calories you're burning throughout the day and how many steps you take throughout the day.  The goal is to help you create a calorie deficit, which is the foundation to losing weight.

From the Bodybugg website:

"One the most recognized brands in Health and Fitness Tracking, the bodybugg calorie management system is a proven solution in weight loss management. The bodybugg system works by keeping an accurate daily record of calories consumed vs. burned making it easier to stay informed, make decisions and more effectively manage your weight.

Additional benefits & features

• Uses specialized sensors to track calories burned
• Manages calories consumed via a web based program (FREE for 6 months with initial purchase)
• Tracks your steps with a built-in pedometer
• Phone coaching session to help get you started
• PC and Mac compatible
• Runs on a rechargeable battery"

I've been a proud owner, and wearer, of the Bodybugg now for 5 weeks and have lost 9 pounds.  9 POUNDS!  For me, that's awesome!!!

Some of my concerns before purchasing:

1) Wearing it...would I be able to wear my normal clothes, specifically long sleeved shirts. 
2) What would people say/think?  Would I stand out like a sore thumb?
3) Would I like/mind having an electronic device attached to me at all times?
4) Cleaning...I do sweat when I exercise.  How can I keep the band from getting stinky?
5) And most importantly, Farmers Tan.

(ok, that last one wasn't the most important, but was a factor I took into consideration before purchasing.  Come on now!  Summer's coming!)

A lot of my peers in the fitness industry swear by it, wear theirs all the time, and were always bragging about their results.  I talked to a lot of Bodybugg wears who put my concerns at ease and took the plunge - I bought a Bodybugg! 

I purchased the BodybuggSP system, which is compatible with my iPhone, and is also compatible with Android (boo! I kid..I'm an iPhone lover, my husband loves his Android, so I tease).  You can also get one with a digital display that you wear, like a watch, and one without the digital display.  Personally, I need to be in the KNOW at all times, so the Smartphone version was right up my alley. 

All I have to do I click on the Bodybugg app on my phone, press down the button on my Bodybugg, and the Bodybugg connects to my iPhone through Bluetooth technology and within a few seconds I know how many calories I've burned up to that point, how many steps I've taken, I can update my calories consumed so I know exactly where I am with my deficit goal and I can track how many calories I've burned, consumed, how many steps I've taken and how long my activity was with the Trip feature (which I use when I'm teaching a Turbo Kickboxing class or working out at home to Turbo Fire).

Set up was super easy!  They've really taken the guess work out of it.  And, hey, if I can set this up without the help of my husband, ANYONE can set theirs up.  I think I'm the most technologically challenged person I know and I didn't have a problem.  They have these great videos that show you, step by step, how to do it.  All I did was turn on the video and did it with them...EASY! 

When you purchase the Bodybugg it comes with web subscription and personal coaching session (which I haven't used yet, oops!).  The web subscription is such an awesome feature - one that I'll definitely be renewing once my first 6 months are up!  The web subscription help me determine what my plan of attack was going to be.  I told it how much weight I wanted to lose and in what time frame, and it helped me determine how many calories I need to consume and how many calories I need to burn daily to create a calorie deficit based off of my personal information (height, weight, age, activity level, etc).  What was AWESOME was that it wouldn't let me set up a plan where I would lose more than 2 pounds per week.  NICE!  Because, as I've said before - healthy weight loss should be between 1-2 pounds per week.  Slow and steady = long term results!

The web subscription is where I log all my calories in for the day.  The system is set up with a TON of regular food that normal people consume on a daily basis.  I do have a complaint here...some of the nutritional information, specifically calories, are off.  For example: 1 cup (8 oz) of 1% milk is 120 calories, but in the Bodybugg system it's listed as 102 calories.  I'm assuming this was a typo, but it's possible that there are many 'typos' which isn't good.  So, as a rule of thumb, I always insert the nutritional info of the food I consume myself, unless I've previously verified that the system has the correct nutritional information - hey man, we're talking numbers here, in my book, it's got to be right! ;)  On the bright side, if you're like me and eat the same thing every day (it's just easier, I switch it up weekly, not daily) the system remembers the food and it's easy the next day, just point and click to add!

In the 5 weeks I've been an avid Bodybugg user, there's only been 3 times I didn't wear it all day and that was this past Memorial Day weekend.  I didn't wear it to my anniversary dinner with Josh nor to the BBQ's I went to because there would be swimming involved.  Other than that, I've had NO problems wearing the Bodybugg all day, and even sometimes at night (they do recommend taking it off for 1 hour a day to air out the skin).  I'm also happy to report that I haven't had any skin irritations while using the Bodybugg either.

Now, on to the fun stuff.  I'm all about accessorising and bling.  What I loved were the choices of fashion straps that I could use with my Bodybugg!  There are also some great vendors who offer blinged out Bodybugg straps that you can mix and match with your outfits.  LOVE THAT!  I purchased a Chrome and Zebra one, cause I'm crazy like that, lol!

Another surprise is how curious people are about what I have strapped to my arm.  Some ask if I have a health issue, others just say "what's that?"  Once I explain what it is EVERYONE I've talked to have shown an interest in it.  It's been a great conversation starter!

Have I had any issues with clothes?  Nope!  It fits comfortably under my clothes, even long sleeved shirts.  I'm sure if I had a super tight long sleeved shirt that might cause an issue, but I haven't encountered one yet.

So, now that you've read my review, you're probably wondering where you can get it?  Head to www.bodybugg.com.  You can purchase from 24 Hour Fitness or Apex.  As of today (6/2/11) they're currently on sale - the BodybuggSP is on sale for $189, which is $60 off!  I know they go on sale all the time, and there are always discount codes you can find on Facebook or Twitter.

I am very happy with my Bodybugg!  It's become a part of me - I don't feel fully dressed without it, or without a smile! (You know...you're never fully dressed without a smile! From 'Annie')

Oh, almost forgot, Farmers Tan....yeah, haven't been able to avoid that one.  Oh well.  Nothing a little sunblock can't fix.  Besides, if that's the ONLY downfall, I'm cool with that!

10 Tips on How To Lose Weight

Diet advice often seems dizzying: Avoid fats! No, avoid carbs! Eat all you want of these magic foods! Don’t even “diet” because diets backfire! But amid the sea of contradictory advice, a consensus is emerging on a few key suggestions that will lower your overall intake and keep cravings to a minimum:

1. Eat breakfast. There are different theories on why this is so important. Some experts say skipping it throws the body into a “starvation” mode that slows the metabolism and prevents calorie-burning. Others say that going all night long and into the next day without eating lowers the blood sugar and sets up powerful cravings. Either way, numerous studies have found that people who eat breakfast are leaner, on average, than people who don’t.

But what you eat for breakfast is very important: Loading up on sweetened cereal, donuts or juice – or other refined carbohydrates – will cause your blood sugar to spike and then plummet, leaving you edgy, irritable and craving sweets again by late morning. Instead, load up on lean protein at breakfast. The best sources are egg whites (hard-boiled, or in an omelet with vegetables) or low-fat, low-sugar yogurt. Or shake things up and have chicken or fish for breakfast.

2. Eat lean protein. At breakfast, lunch, dinner and for snacks in between, lean protein will keep your blood sugar stabilized and your appetite in check. Many diets allow you to eat as much as you want, as long as it’s not red meat or fatty. Chicken, turkey, fish and tofu are all great sources, and can be prepared with dozens of different seasonings and sauces to keep them interesting. (Just watch out for the buttery, creamy variety.)

3. Eat vegetables. These are another “free” food that you can enjoy in unlimited quantities all day long, as long as you stick to green vegetables like lettuce, broccoli, asparagus, green beans, etc., and brightly colored ones like peppers and tomatoes. Aim for five servings of these a day, and let them take up the bulk of the space on your plate. (Beware that potatoes do not belong in this category; see below.)

4. Eat fats and carbohydrates sparingly. Debates continue to rage over these two food groups. But it never made sense that people could eat unlimited pasta (as some low-fat experts claimed) or unlimited cheese (as the low-carb crowd claimed) and expect to lose weight. The human body needs some fats to function; the best forms are the monounsaturated fats found in olive oil, nuts, seeds and avocados. Keep butter, cheese, fried foods and whole milk products to a minimum if you want to lose weight. The human body also needs carbohydrates—the complex kind found in green vegetables and whole grains. It does not need much, if any, of the kind found in starchy vegetables like potatoes. And if you really want to lose weight, eliminate refined carbohydrates like pasta, white bread, cookies, candy and sugar from your life. That goes for sugary sodas too. (Nobody said this was easy.)

5. Keep alcohol to a minimum. A daily glass of wine may reduce the risk of heart disease, but it’s also basically sugar water. Alcohol interferes with the body’s ability to burn calories and promotes fat storage. Even worse, it lowers your resistance and makes it harder to stick to all your resolutions.

6. Drink 8 glasses of water a day. Here’s a beverage you can and should load up on. While some experts dispute that it’s necessary to drink this much water a day, legions of dieters see it as their secret weapon to fill themselves up, cut food cravings and help flush out the system. You can load it up with lemons or other flavorings. But if you add low-cal sweeteners, you may find that it makes you hungrier later, even if it doesn’t specifically add calories.

7. Eat “mindfully.” One reason Americans keep gaining weight is that we eat on the run, multitasking madly and paying little attention to what we’re putting in our mouths. Try sitting down and focusing solely on eating. Slowly. Savor all the individual flavors. Put your fork down in between bites. Assess your hunger when you first sit down, and again every few minutes. Most importantly, stop when you are no longer hungry, even if it’s after just a small portion of your meal. This takes practice, but you may find that enjoying a small part of your food is far more satisfying than wolfing down a large quantity without thinking about it.

8. Keep a food journal. Write down everything you eat, every day. This alone helps you be more mindful of what you are eating.

9. Exercise. No matter what kind it is—walking, running, swimming, dancing, working out with weights—get moving for at least 30 minutes a day.

10. Don’t go it alone. It’s hard to keep yourself motivated. Having a nutrition or exercise coach to report to regularly will keep you from straying when temptation strikes. Or make a pact with a friend or relative who also wants to lose weight and serve as each other’s coach and conscience.

http://guides.wsj.com/health/wellness-and-diet/how-to-lose-weight/