Thinking of Dieting, Well Do NOT Eliminate all Your Fats

I know when you think you are fat, well then you think you need to cut out all the fat in your diet. Well what seems like logic is a big mistake that will cause you to not achieve your goal.  Your body needs healthy fats and will actually strive off of them.

AvocadoThere are Different Types of Fat
1) Bad fats like saturated fats are high in cholesterol another unhelathy fat are partially hydrogenated oils.
2) Good fats like fish oils which are high in the omega 3, 6, and 9, that help your body and mind.

Your body needs all of these good fats in order to function properly. For example, they are used for proper brain function, heart and joint health, and even with  hormones (including the muscle building/fat loss ones like testosterone and growth hormone).  Without the good fats, the body simply does not work properly, fat loss stops and a variety of health problems can arise.

So How much Fat do you Need, Well??
I like to add 2 teaspoons of extra virgin olive oil per meal in vegetables.  Or you can add it to your smoothie or Shakeology (which has healthy fats in it already).

If you do not like olive oil or salmon, eat grilled meats and vegetables but get in another source of good fats. For example have nuts, consume a couple servings of almonds, walnuts or cashews twice a day with any of your meals.  You can also add 2 teaspoons of fish oils or flax seed oil to shakes and smoothies.

Don’t think of dieting as limiting or restricting your foods but rather think of YOU making healthier choices.  Make a new way of Life that makes you feel better, healthier and happier.

Hope I inspired at least one person to enjoy life in a new light.  God Bless.

Why Move your Workout Outdoors

With Spring well on its way have you considered taking your workout to outside? We all know that you should be getting in your daily dose of fitness to enhance your mood, confidence, appearance, energy level and etc. Have you thought about the benefits of taking your workout outdoors? Fresh green grass, birds chirping and flying around, squirrels running by, beautiful blooming flowers, OH and the Fresh Air. Plants create Oxygen and we need oxygen and plenty of it when we are panting and channeling our inner track star. The Sun is another refreshing benefit to being outside. So many people actually suffer from Depression due to lack of sunlight in our lives. The sun can brighten your day and your mood. Vitamin D given to us from the sun light is a natural source of vitamins. Did you know that Vitamin D actually has been linked with optimizing hormones that assists in weight management? Also, sun light promotes faster healing and less pain. A study, I can’t remember where, said that 20 minutes of outdoor exercise was equalivent to a cup of coffee. On top of having Fresh Oxygen, New Sounds and Smells, you also experience New Sights. While being outside you will see all the beautiful landscapes, blooming trees, other people working to better their lives. That alone should be enough to drive you to keep going but if not then think of how greenery makes you feel, the warmth of the sun, I love getting in a workout outdoors. Being outside feeling the wind blow, either helping me up the hill or making me push myself just a little harder, what a great feeling either way. Fellow Health Enthusiast walking by with a smile on their face, I get to be deep in thought with myself and focus on things I normally wouldn’t have the time to do. So the next time you don’t want to do a workout, look outside, is the sun shining, if so then grab your shoes and head out that door. Walk, Run, Jog, Go

Get your Family involved, go for a Bike ride or heck just grab your labtop or phone and go do Beachbody on Demand, with a Club Membership you choose a program and get to work living a happy healthier life.

Swimsuit Ready, Schedule your Time or Not

I am in need of getting my life in order. Scheduling my time, working my business like a business, and having family time that is really only family time.  It is so hard to schedule when you have little ones though. I got in my workout today but it was just now, yep started at 8 pm and after I had my shower. Clay fell a sleep on the couch and the other two watched TV while I did my insanity max 30. I know the benefits of getting in exercise and I know how I feel if I don’t. That is also a downward spiral, missing one workout can turn to two and so on and so forth. I have not fought so hard to get to where I am, to turn around and just blow it and have to start over again when summer hits. I want to be in shape when summer hits, swimsuit ready…I want to be able to enjoy myself with my children this summer and not have those nasty thoughts of how I look or worry of what others are thinking. So I did my workout even though it is 8 pm, and I feel proud and happy I did so.

'I am in need of getting my life in order.  It is so hard to schedule when you have little ones though.  I got in my workout today but it was just now, yep started at 8 pm and after I had my shower.  Clay fell a sleep on the couch and the other two watched TV while I did my insanity max.  I know the benefits of getting in exercise and I know how I feel if I don't.  That is also a downward spiral, missing one workout can turn to two and so on.  I have not fought so hard to get to where I am to turn around and just blow it and start over again when summer hits.  I want to be in shape when summer hits, swimsuit ready...I want to be able to enjoy myself with my children this summer and not have those nasty thoughts of how I look or worry of what others are thinking.  So I did my workout even though it is 8 pm, and I feel proud and happy I did so.'

ABS are Made in the Kitchen

Unfortunately for me, ABS are made in the kitchen. I can do workouts daily and even kick in a few extra but the truth is I will not get the ABS I want until I stop eating sporadically. I do watch what I eat but I also eat too much sometimes and too often. My eating is really an emotional tactic for me. If I am stressed then my eating will go from pretty clean to consuming a large quantity of carbs. Also when stressed your body released Cortical which will help you hold onto that belly blubber. This is not such a good thing, rather contradictory for what I am trying to accomplish.
I do not diet, I try to eat as clean as possible most days, but as stated before when things go array I look for other food. I do keep most processed food restricted but also they make it into the house during Christmas, Birthdays, Easter and other times.

I am going to follow the 21 day fix, every time I do, I get to feeling so much better and the bloat goes away. Protein and Vegetables will be my main consumption for the next 21 days. Right now I am also addicted to sugar so I will be eliminating all refined sugar out of my diet as well.

What is Beachbody Coaching from the Business Perspective

**this is just to put this business in perspective**
Interviewing for 1 New Spot at the Top of my Organization,
Read what I post below and if you would like more information then please apply and I will review the applicants:
“The magic of What we do as coaches is built on part-time effort… You work 5 to 10 hours a week without sacrificing your existing pay check. But leveraging that extra 5 to 10 hours can produce tremendous rewards. In addition to the accomplishment of HELPing many people get healthy and FIT!
Consider the following offer:
Remember, in the corporate structure (Day Job) you (Or your Spouse) invest 40 hours a week for 40 years of your life to retire on 40% of what you were making.
So what if your boss asked you this. “I’d like you to put in an extra 5 hours a week. I’m not going to pay you anything extra for those 5 hours until 2 years from now. You must make a promise to do exactly what I tell you to on a daily basis for 2 years. Very simple tasks like talking to 2 people a day, listening to a conference call once a week, reading 10 pages in a good book once a day, sending out a couple of emails every week, attend a training once a month and share some success stories. All you have to do are these simple things consistently for 104 weeks in a row regardless of results for two years. If you say yes, I’ll let you retire in 2 years making 100% of what you’re making now for the rest of your life”.
What would you think of the offer?
Would you take it?
Answer these four questions:
1. You understand that if you miss one week, you will have to start your 2 years over again. You have to start from zero. Would you ever miss a week?
2. Would your spouse after two months encourage you to continue or to quit?
3. What if, in your 9th week, the routine became boring, would you risk changing it, knowing that if your boss found out, you would have to start all over again?
4. What if it took longer than two years? What if the offer were for 3 years or 5 years? Would you be willing?
I suspect it would be the easiest decision you have ever made and you would stick it out. You’d think you have the best boss in the world, you work for the greatest company, and you have an amazing offer… because you can retire in 2 years by simply doing simple activities daily that in the act of doing them by themselves make no difference… but compounded over 2 years allows you to retire and live your dreams.
What would you start thinking? Would you start planning for what you really want to do in life after two years? Would you start a countdown? “In just 86 weeks I can start doing what I really want to do.” With this kind of offer, these two years would probably be the most stress-free years of your life.
This offer exists with a good network marketing product\service. The rest is up to YOU.”

21 Day Fix Extreme Details

21 Day Fix Extreme Details

21 Day Fix is such a great program that many clients prefer to start their journey here.  You get your workout DVD’s, Nutrition Guides, Containers, Bonus DVD, Support Group and Beachbody Website Access, (depending on which deal you decide on).  With the program you get a mix of workouts for Cardio, Strength Training, Abs, Plus learning how and what you should be consuming, no counting calories or measuring foods, and still much more.  People have had such great results with the 21 Day Fix that Beachbody teamed up with Autumn Calabrese, the Celebrity trainer for this program, again for the 21 Day Fix Extreme.  The Extreme Version is a little more intense than the 21 Day Fix.  In this aspect I would recommend that you start with the first version and then up your challenge to the 21 Day Fix Extreme.  Anyone can start with the 21 Day Fix, there are such paths to take that can vary to your fitness levels.  If you are a beginner there is a modifier and Autumn goes over what to do if you feel you need more to eat.  For those looking for a challenge this also is a great workout to change things up and still push your limits.  Below I will be posting the links to the programs just so you can find them a little easier for purchase to start or continue your journey with Beachbody.

21 day result

21 Day Fix Extreme Base Pack without Containers

21 Day Fix Extreme Base Kit with Containers-USA

21 Day Fix Extreme Challenge Pack for Customer-USA

21 Day Fix and 21 Day Fix Extreme Combo-USA

21 Day Fix Extreme Ultimate Kit

21 Day Fix Kickstart Challenge Pack

21 Day Fix Extreme Combo Pack

Check Out Beachbody Website and have me as your FREE Coach

 




http://c.brightcove.com/services/viewer/federated_f9?isVid=1


EXTREME FITNESS. SIMPLE EATING. SERIOUS RESULTS.

Vegetable Tips and Smarts

I love my Veggies when they are done properly.   Vegetables are so important to your nutrition, full of vitamins and minerals.   Most of the time raw veggies is easiest and the best for you, but if you are going to cook them then you might want to view some tips I have researched.

*Do not get intimidated or try to over complicate.

*Dry Vegetables thoroughly and cut into similar sizes to ensure even cooking.

*When Sauteing heat your pan with high heat first, once oil starts shimmering is when you should add your vegetables.

*Roasting Veggies caramelizes the natural sugars, bringing out their sweetness and diminishing any  bitterness.  If you want a crunch to your veggies this is how, the sugar caramelizes on the surface, giving you a crunch and sweetness.

*To get those Golden Brown results, lightly coat in oil (lightly, do not overuse that will dis-flavor and cause unneccessary calories).  Spread the Veggies in a layer on a large sheet pan, stir occasionally during roasting.

Popular liquid bases to use in your Smoothies

When making smoothies the liquid is one thing that is often overlooked, however  the liquid used for the base of your smoothie is as important as any other part.  Depending on the Liquid used will change the consistency and the nutrients of the Smoothie.  Sticking with just one liquid base gives your body the same nutrients over and over, which can be good, but why waste the opportunity to receive a variety of nutrients that can work in harmony with the lifestyle that you live? Wonder what Liquids you should be using for the base of your Smoothie, well here are the most popular choices.
Water
Many confuse fatigue with lack of hydration. When you are properly hydrated you have more energy, not to mention how it flushes out the nasty toxins in your body. Water is essential for your body, and it’s simply good for you. Use water in your smoothies when you are looking for an easy, cheap, and simple base for your smoothie.

 

water heart

Coconut Water
If you are looking for an all-natural sports drink, then this is your pick says the sports world! Coconut water is filled with electrolytes and more potassium than 4 bananas, which are two nutrients your body craves when expending lots of energy (workouts). Low in calories, naturally fat, and cholesterol free, meaning that this is the liquid-base you want when working out. Coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.  Use it anytime to jumpstart your action-packed day.

 

Coconut Milk
Coconut Milk is derived from the flesh of the coconut, which produces a sweet and quenching liquid, but it is not the liquid inside the coconut that is Coconut Water. Though it is high in protein, fiber, and other micronutrients, it is also high in calories and fat. One cup of coconut milk can provide about 552 calories, which means that coconut milk is high in calories and also fat, so it should be consumed in small amounts.   Coconut milk may help to relax the nerves and the muscles, control blood sugar level, lower blood pressure and reduce joint inflammation.   Although Coconuts have healthy fats, limit your intake of foods that contain coconut oil if you suffer from high cholesterol or are at risk of cardiovascular disease.  Another words use sparingly or you could see weight gain and possible high cholesterol.

 

Coconut Milk: Benefits, Side Effects, Nutrition and Facts
Almond Milk
Almond milk has been used as substitutes from dairy milk for years.  Almond milk made from almonds, is low in fat, but high in energy, proteins, lipids and fiber.  Almond Milk is good for your kidney health, heart, muscles, skin, and the immune system.  If possible, find an unsweetened kind of almond milk to avoided added sugar.
Fresh-Squeezed Juice

When Juicing you are getting the fiber in the purest form of nutrients straight from the vegetable and fruit.  Many fresh squeezed juices offer beneficial antioxidants and helpful enzymes. They offer a variety of vitamins and taste good, too. One things to remember is their high sugar content. When using fresh squeezed fruit, be sure to use plenty of raw leafy greens and low glycemic (sugar) fruits (berries, peaches, apples) to balance out the sugar content. You can also add water to your juice base for example:  1 cup fresh squeezed orange juice (helps lower cholesterol and boosts heart health) and 1 cup water.

 

juicing
Rice Milk

The least likely of all the milk products to trigger allergies, it’s a good option for those who can’t drink soy, nut, or cow’s milk.  Though it is lacking in protein, it is fortified with calcium and low in cholesterol, which makes it a slightly healthier option than cow’s milk.  We can always make up for the lacking protein through various superfoods and leafy greens. It is naturally sweetened, fructose free, and goes great with your daily smoothie.

Green Tea
Green tea is a fighter against four of the biggest health issues in the western world: cancer, heart disease, weight, and diabetes. Green tea’s processing avoids the fermentation process which allows it to stay all natural antioxidants and poly phenols.  Poly Phenols are an antioxidant, known to rejuvenate skin cells, helps the lining of your blood vessels, lowers bad cholesterol,  is known for slowing alzheimers and parkinsons, helps with aging and those nice wrinkles we all get, and more. Amazing Right! Another thing to point out is that there is caffeine in green tea, so if you are sensitive to caffeine then one cup should be your limit.  Many use Green Tea as a means to transition away from Coffee in the mornings.

 

Green teax

 

 

 

Ways to Tackle the Stress in your Life

STRESS, stress is part of life and we all have it, wanted or not…. Some feed from stress and can operate at a higher level when in stress situations. And the rest of us just want to eat stress away, which does nothing but cause us more stress later. What life all boils down to is how you handle stress/life. You can train your body/mind to deal with stress in a practical manner, but it is not going to be easy but rather a test of how committed you are to living an easier going life.
First you need to train your mind and body how to relax and take stress a little at a time. I know you have heard “Don’t Sweat The Small Stuff” I actually have the book, but reading it and applying it in your life is two different things. Stress is a part of life so we might as well figure out our way to dealing or handling it. What works for me may not work for you, but here are a few tips I would give you.
Surround yourself with family and friends, people who truly know you, you secrets and deep fears. Surround yourself with positive people, caring, loving people, this atmosphere is contagious and can settle your stress down. At the moment a situation can feel so Overwhelming or seem Important, but after a cool down period with a good friend or chat with a family member the whole situation, your thought process will change. Avoid Alcohol though that will only intensify your attitude and can make it all worse once you are at a state of sobriety.
One of my favorite ways to release some stress is to WORKOUT, yep get in a sweaty, hard workout. Fitness is a good way to relieve some stress, exercise helps you to release happy hormones. Go for a walk, jog, play basketball with some friends or like I do put in Shaun T dvd and push play. Insanity, T25 and Insanity Max 30 are my go to workouts when I am stressing, I then feel so much better after and can calmly address the issue that is stressing me.
Emotional Eating is another way people deal with stress, and if I let myself I am one of them. However this is not a healthy way to deal with stress. Once you are done gorging on chocolate or your favorite treat, then you are just mad at yourself b/c of all that crap you just shoved into your body. This way of relieving stress is self-destructive and Does Not Work…. So when you are HANGRY!!! Don’t rush to McDonalds or to the Chocolate Bin go for something healthy and give your body the nutrients it needs to deal with the stress. During stress your immune system can become weakened, so I go for my Shakeology. Why, well it is healthy, benefits my body, mind, immune system, and fitness soul.
Stress is constant, taking care of my family, dinner, diapers, business, family fueds, on and on. Yes I would get stressed daily and I try to do plenty to take care of myself (workout, eat right, family time) but one thing I do wrong is SLEEP. Rest is so important to our bodies, muscles, brain. So take the time to get in atleast 6-8 hours of sleep a night, rest, recover and do yourself some good. So tomorrow you can deal with the stress that comes your way. Listen to your body and take care of yourself, this body is the only one you get.
Stress is Life but you don’t have to Live you Life all Stressed Out. “Be grateful for all the obstacles in your life. They have strenghtened you as you continue with your journey.” I hope this has helped someone and I wish you all well. God Bless

stressed daily and I try to do plenty to take care of myself (workout, eat right, family time) but one thing I do wrong is SLEEP. Rest is so important to our bodies, muscles, brain. So take the time to get in atleast 6-8 hours of sleep a night, rest, recover and do yourself some good. So tomorrow you can deal with the stress that comes your way. Listen to your body and take care of yourself, this body is the only one you get.
Stress is Life but you don’t have to Live you Life all Stressed Out. “Be grateful for all the obstacles in your life. They have strenghtened you as you continue with your journey.” I hope this has helped someone and I wish you all well. God Bless

Calorie and Exercise Mood Enhancers or Destroyers

Ever notice how your mood changes drastically day-to-day when you are watching your calories or limiting you foods. I am one of those people who want to eat Pizza like the rest of the family, but then comes the guilt and regret. Unfortunately I am one who just has to avoid these instances b/c if I start eating what I have deemed as “Not supposed to,” then I tend to way over eat. All of this boils down to my mood and then how I will be snappier with the rest of the family. My husband will bring home ice cream for the kids and that won’t bother me, but put cookie dough in the fridge and that is torture. I will think of it 50 times a day and have to fight myself on whether I am going to cave or hold strong.
So I used to think if you just ate less and exercised hard and long then you would be on the right track and lose weight. To me that was being healthy and doing what was necessary to lose the weight and get the body I wanted. Well that is not true, and I was so wrong. It is known that when you are “hangry” (hungry and angry) this can be due to lack of calories. Your brain chemistry affects your mood, which is affected by you not eating. A recent study in Biological Psychiatry noted that when you’re hungry, levels of the brain chemical serotonin — a neurotransmitter that regulates mood as well as appetite and sleep — fluctuate and make it difficult to control your anger. Turns out, being famished goes hand in hand with being frazzled. When researchers at the University of California, San Francisco, put women on a 1,200-calorie-a-day diet, they found that test subjects produced more of the stress hormone cortisol and reported higher levels of perceived stress. (fitness mag) Calorie intake depends on each individual’s body chemistry and activity levels. Make sure you know the amount of calories you should be having daily to be healthy and remember that exercise is good for you and your mood but not to over do it.
I used to go to the gym and workout for 3 hours at a time, leaving tired and accomplished but than later feeling like I needed to do it all over again. Your muscles need time to re-coop, to re build so you can become stronger and leaner. If you do intense workouts pushing too hard and lasting for a long time, then you are doing your body more damage then good. . “A workout that is too rigorous or lasts longer than 60 minutes can dramatically decrease blood sugar, which can affect mood and the ability to think clearly for days,” says Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University in Montgomery, Alabama.
Another diet I used to do was limiting or cutting out any and all Carbs. Not necessarily the best way to go if you are trying to better your mood and be sane. My body would have withdrawals/cravings of nothing but sugar and grains. In fitness magazine I read that “people who followed low carb diets had higher scores on “anger hostility, depression, bewilderment” scales then those who followed low-fat diets.” Honestly right now I am going through a sugar hangover, I binge on sugar/carbs all weekend for a birthday and now that is all my body is craving, and I do not have the will and energy to get through my workouts like I was before the sugar high. Sugar is addicting, it stimulates areas in the brain linked to pleasure and addiction. So my journey to health, takes a new turn and I am back to avoiding situations where I may cave to sugar.
So what I have found is to feel good, be positive and get results you have to do the research and what works for you. I need to avoid foods that I seem to have less will power over, meaning let family and friends know that for Christmas it would be best not to make candies this year, or to have them removed from my house. Tell my husband to not be bringing home sugar snacks that I have a hard time with, the kids do not need them anyway. To figure out my correct calorie level depending on what workout I am doing at the moment. For instance if I am doing Insanity I will need more calories than if I am doing 21 day fix program. Finally you need to have a balance and variety of foods that you provide your body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I love my workouts and without them my family would not like my mood, and I would be stressed constantly.  I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless
you body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless