GET IN SHAPE FOR SUMMERTIME IN NO TIME!

Attitude is Everything

Attitude is Everything




For years, Marvin Towler earned $15 an hour as a kickboxing and martial arts instructor. Making ends meet was a struggle. "I love teaching fitness," he explains. "But existing paycheck to paycheck was a constant stress. It's no way to live, especially when you have kids."

Though fitness was his passion, Marvin often considered leaving the industry. But to do what? "I was willing to work hard," Marvin says, "but never really trained to do anything else. I was out of answers." Then a solution came to him—in the mail.



"I was honored with an invitation to teach kickboxing at a Breakthrough to Success seminar in Scottsdale," Marvin recalls. That's where he met Team Beachbody® Coaches Milan and Kevin Jensen. "I knew about Beachbody," explains Marvin, "I'd ordered P90X from an ad in a fitness magazine a few years before." He was only too pleased to be recruited by the Jensens. It was September 2008 and suddenly Marvin had a plan for earning extra income in the field he loved.



A little more effort, a lot more achievement

By January 2010, Marvin still had more potential than business. "Everything was in place, except my attitude," admits Marvin. Overwhelmed with the duties of parenting and work, he was slow to take action with his business. "I didn't give the opportunity the time or attention it needed to take off." Then, coming home from a family trip, Marvin felt something inside him shift.



"I was done, fed up with the same old struggle. Then it occurred to me that committing to my business wasn't something I HAD to do. It was something I WANTED to do. Just like that, my attitude changed." So did his actions.



He called his Coach, Kevin, who recommended the Game Plan. Marvin jumped in with both feet. He says, "I adopted Ralph Waldo Emerson's mantra, 'Do the thing and you will have the power!'" He attended every corporate event and immersing himself motivated him to work even harder. "I took on the 90 Days to Diamond Challenge," he smiles.



Success in 90 days—or less

Just 80 days later, the day he arrived in LA for Coach Summit 2010, Marvin had gone Diamond. And the rewards kept coming. "I qualified for the Success Club cruise. It was incredible. It was also my first vacation since 1993." But there were more challenges to come for Marvin.



Thankfully, after finding so much success as a Coach, Marvin found it easier to handle life's obstacles, too. "Shortly after going Diamond, I went through a difficult break-up. I moved from California across the country, to New Jersey. I had to leave my local network, but it gave me the chance to reconnect with old friends."



Marvin brought his buddy Ron Crocker to Team Beachbody, and Ron went Diamond in only 51 days. "He's in qualification for One Star Diamond Coach, just seven months into the business," beams Marvin. "Now we have two Fit Clubs going at the Jersey shore!" And things keep getting better for Marvin.



Good fortune is contagious

These days, the good fortune Marvin has brought into his life has spread to people around him, too. "One of my Coaches, Justine Petersen, is now in the TurboFire infomercial. Plus, she was featured in Carl's blog!" Marvin's children reap the rewards of his business, too. "Now, with my flexible schedule, I can be there for my girls," he says. It's a wave Marvin intends to keep riding.



"I'm Star Diamond now and I plan to be 5 Star Diamond or better by the end of 2011. I want to achieve 10 Star by Summit 2012. And I am committed to building a strong Hispanic Team." And these ideas are modest compared to his long-term goals. "Most important, I want to open Ireland as a market! I have lots of family there," he explains.



Now, more than ever, Marvin is a huge proponent of personal growth and development. He recognizes that there will always be challenges, but now has a strategy for rising above them. "You gotta let go of the No's and keep it moving. Put in the effort; what you get out of it is success. The growth of my business is the perfect barometer of that."

YUM!! Would you make this no-bake Chocolate Banana Cream Pie? A special thanks to Amber for sharing her recipe:


1 ready-to-use reduced-fat graham cracker crumb crust (8 oz.)

2-1/2 cups cold fat-free milk

1 pkg.(4-serving size) JELL-O Banana Flavor Fat Free Sugar Free Instant Pudding

3 Scoops Chocolate Shakeology



Pour milk into large bowl. Add dry pudding mix & Shakeology. Beat with wire whisk 2 min. or until well blended.

Spoon pudding mixture into crust. Top with banana slices

Refrigerate 3 hours or until set.

.

My new bling!!!!1

Amazing!!!!

Keeping it Simple

Keeping it Simple with Coach Darren Natoni


By Network writer Sean Sullivan

"Before my discovery of the Beachbody opportunity, I hoped till I was blue in the face for a change, for something to come along, for someone to recognize my potential," Coach Darren Natoni recalls. "A great deal was happening—I just couldn't see it. I was too busy not being busy; I was too focused on being bitter and unhappy, getting out of shape, and missing out on the unbelievable opportunity surrounding me."


Then, one evening, Darren saw an ad for a new fitness program called INSANITY®. "I was that out-of-shape guy, sitting on the couch, three years past any sort of legitimate workout," Darren remembers. "And on comes this crazy infomercial claiming to be the hardest workout ever put on DVD. I went online and clicked that big red button that says, 'YES! I WANT TO TAKE THE INSANITY CHALLENGE!' That single moment is when everything changed for me."



Planting the seeds of success

Just 60 days later, Darren had completely transformed his body. But little did he know the transformation of his career was just beginning. "I was online, preparing to repeat INSANITY, when I learned about the Business Opportunity," he says. "I had no clue how I was ever going to recruit a single Coach; I just knew that I loved INSANITY and wanted to share it with everyone."



On the morning of January 1, 2010, Darren wrote down his goals for the year. But he was still unsure how to begin growing his organization. Then, he saw one of the Game Plan Road Tour events. "THAT is when I started to learn how easy this business really is," Darren gleams. "Since that day, I've had one simple strategy for building relationships—say 'hi' to people. That's it! Just go out there and try to brighten someone's day." And in little over a year, this singular focus has propelled him to the impressive Coach rank of Star Diamond.



Overcoming obstacles

Darren's incredible early success has not come without facing challenges. "The lowest point in my Beachbody business happens every time a Coach quits," he says. "Whether they are personally sponsored or not. There's nothing more discouraging to me than watching someone surrender and accept defeat—especially considering all it takes to be wildly successful in this business is to be a product of the product and to NOT QUIT."



Darren is also frequently asked about exploding through the barriers to achieving Success Club—a feat he has accomplished all 15 months since becoming a Coach. "My core philosophy on Success Club is simple. Don't focus on Success Club," Darren says. "While it's undoubtedly an invigorating goal, we must use it as fuel to better our fitness, refine our nutrition, and build positive relationships with amazing people who drive us to new heights in our life."



Darren adds, "By investing our energy into living a full, happy life by pursuing our potential, we naturally attract success—hence, we manifest Success Club."



Rocketing future growth

By simply focusing on the means, rather than the ends, Darren continues to reach new levels with his organization. "My mind almost explodes from sheer anticipation and excitement when thinking about the current state of my Beachbody business and where my team is headed," Darren says. "Sure, the income is great, but it continues to be secondary to the invaluable moments of witnessing someone break past boundaries they didn't think possible."



Darren continues, "It makes me proud to watch someone completely revolutionize his or her life. That's the root of future success. That's what defines this opportunity for me."



Asked about his core philosophy on achieving success, Darren's eyes light up. "IF WE SETTLE, WE FAIL AT LIFE," he exclaims. "The philosophy that gets me out of bed in the morning is simple. I KNOW today, tomorrow, this month, this year, is going to be the best of my life. By knowing, it becomes reality. What people don't fully grasp until they take this journey is how much these programs not only reshape your body—Beachbody has the power to reshape your entire life."

The Superfoods That Could Change the Way You Eat, Feel, and Live

The Superfoods That Could Change the Way You Eat, Feel, and Live


O's editor in chief travels to Peru to experience a trove of life-giving superfoods that just might revolutionize your view of nutrition.

By Susan Casey

O, The Oprah Magazine
April 05, 2011

Photo: Rob Howard Around 4 o'clock on any given morning, Darin Olien will walk into his Malibu, California, kitchen and make himself a smoothie. This will not be an ordinary drink. The other day, for example, he tossed the following into his blender: coconut water, fermented sprouted brown rice, maca, aloe vera juice, barley grass powder, kamut juice powder, almond butter, camu camu, avocado, goji, lucuma powder, noni juice, cacao nibs, MSM, maqui, bee pollen, sacha inchi oil, omega-3–DHA/EPA oil, Hawaiian deepwater salt, chia seeds, nopal, goat yogurt, luo han guo, and a powder called Shakeology.

If you've never heard of many of these ingredients, you're not alone. But stay with me here, because they're among the most powerful nutrients on Earth. Olien's specialty is what's known as "formulating," taking wildly beneficial substances and combining them into something even more potent: a supplement, a snack, a tea, a medicine, a smoothie. Every food in nature contains a mix of proteins, fats, and carbohydrates, along with noncaloric vitamins, minerals, fibers—all of which fuel our cells—and each one has unique abilities that we really don't understand, but it is now clear that some foods pack an extra biochemical punch. Camu camu fruit, for instance, provides the richest source of vitamin C known to exist. Maca, a hearty root that grows only in the high Andes, comes in yellow, red, and black varieties, boosts fertility, is said to balance hormones, and dispenses a day's worth of kick-ass energy. Sacha inchi is another South American treasure, a protein-rich, metabolism-revving nut that delivers an omega-3 bonanza. Olien's final ingredient, Shakeology, contains more than 70 components itself, a crazy cornucopia of good.

No one understands Shakeology better than Olien, who created it in 2008, after Carl Daikeler, CEO of the fitness company Beachbody, challenged him to come up with a supplement to match the tagline The Healthiest Meal of the Day. His customer was someone who wanted optimum wellness, wanted to lose weight, wanted cholesterol levels to drop—but had no intention of eating a platter of broccoli each day. Daikeler gave Olien no limits on quality, no cost/revenue restrictions; the goal was to shoot the moon, to seek out and combine the most extraordinary plants, fruits, nuts, herbs—nature's secret weapons. And Olien found them: ashwagandha from China, cordyceps from Bhutan, yacon from Peru. An alphabet of vitamins and minerals from the purest sources. Prebiotics. Probiotics. Green tea and grapeseed extracts, chlorella and spirulina and hydrilla, a spectrum of enzymes. Since hitting the market in March 2009, more than 400,000 bags of Shakeology, at $119.95 each, have been sold.

Olien himself is a strapping guy, north of six feet and solid. He looks, in fact, like the steak-fed Midwestern varsity football player that he was, until a back injury derailed his athletic career. From that low point Olien had tried to rehabilitate himself using traditional methods—lots of animal protein, relentless physiotherapy—but it was only when he adopted a radically new diet of superfoods that he was able to regain his strength. This not only improved his health, it revealed his calling. "It was one of the greatest turns in my life," Olien says, "because it got me into the question, 'What can I do to fix this?' I became very curious about the body, switched my major to exercise physiology and nutrition. Then I healed myself." Over the years he also managed to help many others with their diet and fitness regimens, and Olien's "concoctions," his powders and bars and health innovations, began to attract attention.

On the first morning I met Olien I watched him doing squat jumps holding 40-pound weights, while holding his breath underwater. Another workout he likes to do involves harnessing himself to a 150-pound railroad tie and dragging it through thick sand. Whatever he eats needs to fuel these exploits, so people are often surprised to hear that his diet consists mostly of plants. Olien consumes no processed foods, no polysyllabic ingredients invented in labs, no high-fructose corn syrup or trans fats, no artificial flavorings, no antibiotic-laced dairy products, nothing that comes out of a drive-thru. In short, he doesn't eat what's generally on offer in the modern food world. "When people find out that I don't eat this or I don't eat that, I feel a sense of pity coming from them," he says, "and I think, 'Wow! You have no idea. I'm not deprived at all. Come to my kitchen! I'll blow your mind.'"


Thing is, science is now catching up to something that nature has known all along: the rich greens, the vibrant yellows, the deep indigos of plants are key to our well-being. That meat we love so much? Proven to clog our arteries. Convenience foods—heavily sweetened and salted, laden with fat and chemicals—wreak havoc on everything from our immune systems to our moods to our weight. Here are the facts and they're not very pretty: Americans are the fattest people ever in history. Obesity, a body composition topping 30 percent fat, is the most pressing health crisis we face, with 34 percent of the adult population falling into that category (plus 29 percent of all children). If you add in the merely overweight it's closer to 68 percent. In the past 50 years the weight of the typical American citizen has increased, on average, by 25 pounds. If we continue at this rate, by 2050 every last person will have eaten himself into the danger zone.

"Every time you eat processed foods, you exclude from your diet not only the essential nutrients that we are aware of, but hundreds of other undiscovered phytonutrients that are crucial for normal human function," Joel Fuhrman, MD, writes in his new book, Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss, which stresses the importance of a diet full of high-quality produce. Mehmet Oz, MD, who wrote the foreword to Fuhrman's book, believes that even a slight shift away from meat can improve your health. "What we really want to do is have people nudge themselves in the right direction," he told me. "If you want to have a few bacon bits on your salad, God bless you, fine. That's not where we're losing the battle. We're losing the battle when you have sausage for breakfast, a big pastrami sandwich for lunch, and pork chops for dinner."

Yet we live in a mass-produced, big-box culture, where economic interests hold sway. Meat, corn, sugar—they come cheap, and we buy them. Plus, we tend to like the taste. But there are steep hidden costs in a food system that makes calories rather than nutrients—from the factory farms that treat animals like parts on an assembly line to the fact that obesity-related ailments like heart disease, stroke, and diabetes are skyrocketing and account for approximately $150 billion in healthcare expenses each year.

As both Fuhrman and Oz would attest, anyone consuming a steady diet of man-made edibles would benefit even from something as prosaic as lettuce, but far more intriguing foods exist. As Olien began to talk about the vegetables, fruits, grains, herbs, and other plants he was hunting, I realized there was an entire universe out there I didn't know about. I had never heard of lucuma or sapote or aguaje. What the heck was gac? The list was long.
Learning more requires a passport, because in acquiring these superfoods Olien doesn't simply call up a supplier with his FedEx number, he goes directly to the source.

In doing so he often ends up in extreme places, searching out plants that—although they may have been revered by past civilizations—are now largely forgotten. South America, with its jungles and rainforests and mountains, is especially rich. So when I heard that Olien was headed back to Peru, I invited myself along. I wanted to see firsthand what he was up to because it sounded so incredible to me, so mysterious and even magical. I wanted to taste these lost, powerful foods that had fueled warriors and emperors, plants with miraculous properties that had somehow almost vanished, disappearing beneath a sea of fast-food wrappers.

You can read the rest at the link below.
http://www.oprah.com/health/Superfoods-of-Peru-Kaniwa-Maca-Yacon-Susan-Casey/2

How to Trick Yourself into Eating Healthy Food

How to Trick Yourself into Eating Healthy Food


By Denis Faye

In a perfect world, countries would stop fighting, cars would emit rose-scented oxygen, and broccoli would taste like chocolate cake. Sadly, that's not the case. But there's always hope. Beachbody® may not be able to stop wars or global warming (yet), but we can certainly give you a few tips on getting your veggies to taste better. It's easier than you think.

There are a number of books on the subject of sneaking healthy foods into kids' meals, including a few The Sneaky Chef titles and Jessica Seinfeld's Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food. Basically, the same principles you'll find in these books apply to grown-ups. The only difference is your mind-set. Given that you're the one who'll be doing the cooking, you won't really be sneaking healthy foods into meals—you'll just be altering healthy foods to suit your tastes.



There are other easy ways to make sure you get your veggies, including taking green nutritional supplements and drinking everyone's favorite prebiotic, micronutrient-packed nutritional shake, Shakeology®, but remember that most healthy diets are supposed to be made up primarily of fruits and veggies. If you can drink your Shakeology and sneak a couple of servings of cauliflower into your Texas chili, you'll be in great shape.



The goop

The gist of the Sneaky Chef and Jessica Seinfeld cookbooks is simply to steam veggies for 10 to 15 minutes, throw them in a blender or food processor with a couple of tablespoons of water, and puree them into a fine goop. Then you introduce the goop into foods that overwhelm its veggie-goop flavor. It's that easy.



Although the books offer a near-infinite variety of goops, I'm going to boil it down (so to speak) to two goops.



•White goop. Most of the time, this is cauliflower, although some people throw a little zucchini in there. It's the most flavorless of the goops, and it's ideal to mix into anything with a cream- or cheese-based sauce, like pasta Alfredo or mac 'n' cheese.

•Green goop. Anything green can go into green goop, but I find that broccoli and spinach work best. Green goop works well with red (or reddish) sauces, like chili, marinara, or pizza sauce. You can also throw a massive layer of green goop into lasagna or manicotti and have your dinner guests be none the wiser, yet all the healthier. I've never tried it in enchiladas, but I'm guessing it'll work there too.

•Bonus pesto goop recipe! Pesto is incredibly easy to make from scratch and impresses the pants off of anyone who doesn't know how to make it. And the best thing about it is that its rich, complex flavor makes it easy to tweak, so you can sneak a little healthiness in the form of iron-packed spinach onto your unsuspecting dinner guests' plates.

•1-1/2 cups packed basil

•1-1/2 cups packed spinach

•1/3 cup grated or shredded Parmesan or Romano cheese

•1/3 cup olive oil

•1/3 cup pine nuts

•3 cloves garlic, peeled and chopped

Directions: Mix ingredients into a paste with a food processor or blender. Done!



The split

If you've eaten enriched flour pasta and white rice your whole life, it's understandable that brown rice and whole wheat pasta would taste weird. After all, brown rice and whole wheat pastas have flavor!



The solution is simple. Make a 50/50 mix. It's half as healthy, but it also tastes half as different. Once you're used to that, cut the white out and go 100 percent brown. You'll never look back.



Bonus Split Tip! Next time you make mashed potatoes, go half potato/half yam or sweet potato. You'll be adding flavor, which means less need for salt and butter. Also, you'll be adding the fiber you're probably not getting enough of, especially if you don't like veggies.



Miscellaneous strategies

While all the stuff I've mentioned works great for fussy eaters young and old, keep in mind that at your age, techniques for sneaking healthy food into anyone's daily diet shouldn't always have to be so covert. Here are a few ideas that are slightly less sneaky but effective nonetheless. Do any or all of these and you'll be adding a very subtle taste to a strong, rich food.



•Carrot juice in your apple juice. The former doesn't taste nearly as strong as the latter, but it packs a nutritional wallop that includes vitamins A and C, calcium, magnesium, and potassium.

•Broccoli in your burger. Shred the broccoli florets and mix them into the meat. Yeah, you might still see them floating around, but after piling on the lettuce, onion, tomato, pickle, mustard, or whatever else you add, you're just not going to taste them.

•Whole wheat French toast. Yes, this might change the texture, but who eats French toast for the toast part? Your taste buds will be so busy dancing with the fresh fruit and syrup you put on top, they won't have time to notice the nutritious, fiber-rich whole grains you're sneaking in.

No, we don't live in a perfect world. Pollution is a bummer, and there will probably always be countries that just can't seem to coexist on the same planet. But there's no reason why—with a little effort and a few tricks—nutritious and delicious can't live together happily on the same plate.

9 Appetite-Suppressing Foods

9 Appetite-Suppressing Foods


By Whitney Provost



If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may find yourself craving all the junk you know you're not supposed to eat. The secret is eating the right foods to help calm the cravings for the wrong ones. Adding these 9 easy-to-find, tasty foods to your meal plan can help you rein in your appetite before it gets out of control!

1.Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat do. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats digest more slowly than the "instant" variety do, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.

2.Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.

3.Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CCK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.

4.Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.

5.Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great unsaturated fat choices include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.

6.Flaxseeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flaxseeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.

7.Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.

8.Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Beachbody's Whey Protein Powder to calm your appetite any time of the day.

9.Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you consume fewer calories, plus they help support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry some Anaheim or Serrano peppers with other vegetables, or cook up some jalapeño or poblano peppers in your omelet. Other spicy ingredients may have similar effects, so try adding spices like hot mustard and curry to your salads and meats.

Is Shakeology worth it?

P90X Cop - Joel

Just Eat This: A Diet for Weight Loss

Just Eat This: A Diet for Weight Loss
Steve Edwards
The initial stages of a weight loss program are the most difficult. Since I eat fairly healthy most of the time, my first step is to enact a few rules that still allow me to eat but that point my eating in the direction I want it to be going. As long as you're exercising, you don't need to vastly reduce your calories unless you're on some type of time-induced crash program. Slow and steady is generally more doable, more fun, and healthier.

For all of my diet programs I follow the same general guidelines, so make sure to read Just Eat This to learn about them.

Steve's diet for weight loss in the initial stages

In my world, it's always easier to add exercise than to take food away, so when I need to shed some weight I begin each day with a 30-minute to three-hour cardio workout. It's usually biking or running but can be something like yoga. The point is to enhance fat mobilization—your body's ability to burn stored fat. I always do this workout on an empty stomach, but for anything over an hour and a half, I'll begin consuming a sports drink that is mainly carbs along with some protein (4:1 ratio) after 30 minutes of exercise. I make sure to drink water all day long. I drink a glass when I wake up and keep going. Most people are chronically dehydrated.

My supplement regimen varies depending on the type of training I'm doing. The harder I train, the more supplements I take. The only constants are vitamins, like ActiVit®, and an omega supplement, usually fish oil. Beyond that, it varies from nothing when I'm in a maintenance cycle to packs of stuff every few hours when I'm doing ultra stuff.

I also don't eat the same things every day. This is just an example of the types of foods and the timing.

Morning: Post-workout snack—this is approximately 4 parts carbs to 1 part protein with a little fat. I tend to try making this more natural, like a protein shake, but P90X® Peak Recovery Formula would also work well. However, if I'm not working out too hard and don't need maximum glycogen replenishment, I'll opt for a more traditional breakfast that follows an approximate 4:1 ratio. This is generally a bowl of whole grain cereal with a piece of fruit. It will absorb slower than the recovery drink, but if my glycogen stores aren't completely drained, that's okay.

A little while later: Coffee, black.

Morning snack: Nothing, but I usually advise eating a snack in this slot, like a piece of fruit or a protein shake. More on this later.

Lunch: Whole-bean and rice burrito with loads of salsa made from all-natural ingredients. I use a lot of salsa, probably 4 ounces for a 12 to 16-ounce burrito.

Note: Lunch might be late. I go for long periods in the morning without eating. As a writer, I work on momentum and don't like to be interrupted when I'm in the zone. My body works well for long periods without food, a tactic that certainly doesn't work for many people.

Afternoon snack: I do my hard training in the afternoon when I can. If it's long training, then I'll eat during it (a bar of some kind). If it's short, I'll just eat afterward. That meal is another post-exercise drink. I tend to use Recovery Formula after the harder workout because it has sugar and works faster.

An hour or two later, dinner: Some type of lean meat, fish, or high-protein veggie thing (like a burrito), with some veggies and a salad. When I'm trying to lose weight and training, I give myself what I call "all-you-can-eat veggies." No dressing, just veggies. But I can use balsamic vinaigrette on my salad and dip the veggies in whole-grain mustard.

Dessert: A beer or glass of red wine. I'm not much of a dessert person but I will eat it on occasion. While trying to lose weight, I'd rather have a drink, which helps me relax, which isn't always easy when you are undereating and training hard.

Late night snack: Herbal tea.

Questions you might be asking yourself

Is this enough calories? I didn't give amounts of food, but that varies based on feeling. Especially when training, my body tells me when it's hungry. I'll feed it, but when losing weight I try never feeling full. I try following a "leave the table when you're 80 percent full" rule.

Is it too many calories? The only time I get very tight with regards to calories is when I have a fair amount of weight to lose. Usually, I'm within 10 pounds of my goal. If it's more, I'll start on feeling and then restrict calories for up to three or four weeks. I don't like to restrict calories longer than this because it can hinder my metabolism. And I always zigzag my calories so that I don't go into "starvation mode."

Is it too many carbs? It's actually low on carbs for the amount of exercise I'm doing. When I'm really cranking along, I'll eat triple the carbs and triple the calories. This is my version of a low-carb diet.

Do you drink with your meals? I try not to. Maybe a few sips of water or wine. But drinking with food interferes with the digestive process and should be minimized. I'll often drink a glass of water a bit before a meal. This helps fill my stomach so that I'm less hungry and I rarely feel the need to "wash down" my meal.

How long do you do it? Like I said, I'm usually within that last hurrah or my target weight. This means that I usually don't have to stay strict for more than a few weeks at a time. More than a month on a diet like this and my body fat percentage begins to get dangerously low.

P90X is to hard for me!!!!

Isn't that the point... If you are heavy or overwieght or obese and you feel nasty and ugly do you expect it to be easy to loose all the weight?  I mean come on.  Think about it.  If it were easy then everyone would be smoking hot... not just the ones that workout every day and eat right...that woud be nice wouldn't it?

Here is some advice from a great individual.. Tony Horton. 

You Are Going To Die!

The title of this blog is much more than a means to grab your attention. With the start of a new year it's typical for many people to establish new disciplines (temporarily), but the new year is also a reminder that time is flying at light speed, literally. With every passing nanosecond we all get a little closer to death. You know, that thing that happens to everyone. Your final day on earth, rigermortous sets in, the end. It seems to me that quite a lot of people meander through life as if death isn't coming. We act as if we have all the time in the world. We wait, hesitate, procrastinate and blow-off life altering opportunities all the time. Our goals, ideas and aspirations are put on hold for some ideal moment in the distant future. We dillydally and waist our precious time on a mishmash of nonsensical meaningless crap that consumes years of our lives. Why and for what? Most often it's because we're scared. Scared to live at our full potential. Why take the risk when you think we're going to live forever? I'm here to tell you that your life on this earth is precious and shorter than you think. Turning 50 this year proved that to me. I swear it feels like I was in high school ten minutes ago. Turns out that was over 30 years ago! As we get older change can become more daunting with every passing day. You don't have to be at midlife for this to be true. Teenagers get just as stuck as people in their 50s and 60s. I've seen people give up and thrown in the towel at all ages. We've all been an eyewitness to the tragedies of misguided lives. The hope and optimism of childhood gives way to despair and disappointment with one bad experience after another. It's the saddest thing in the world. Maybe you know what I'm talking about.



Is there hope for the fallen? Can we turn it around after years of wasting time, procrastinating, plenty of hardship and waiting for the right moment that never comes? Hell yes! The good news is that you can have the life you dreamed of as a kid without meds and therapy. Step one is moving. Turns out that it doesn't really matter how you move. What matters is that you do. Step two involves eating healthy food. Whole food that feeds the body, spirit and especially the mind. The garbage this country eats most of the time is killing us. Junk food and fast food (AKA food porn) does NOT fuel our desire to grow, learn and change. It keeps us in a state of flux and despair. If you have problems, procrastinate and feel stuck in general, odds are you're overweight, out of shape and eat junk. The deck is stacked against you if you're overweight and out of shape. Your brain can't function to solve problems properly if your feeding your mouth tons of sugar and grease. If you like a life of quite desperation then continue to spend endless hours sitting and laying around. If procrastination, sadness, depression, low self esteem and a state of malaise fits your lifestyle then continue to eat candy, cupcakes, high fructose corn syrup, fried food, saturated fats, soda pop, processed carbs, hot dogs and tons of cheese on your pepperoni pizza. Nobody gets away with making lame choices in this world. Sooner or later (turns out later comes sooner than you thought) your bad behavior will ruin your life.



Good behavior can and will save your life. Good behavior will give you the opportunity to turn misery into joy and happiness. In the end it's joy and happiness we seek. Authentic joy and happiness comes from treating ourselves and others with respect and civility. Adult toys (cars, homes, jewelry, etc), prestige, money and looks are usually a means to short term pleasures. These things feed the ego. The ego isn't real. It's your desire to create a false you to present to the world. Nothing but smoke and mirrors to make you feel better than someone else. Yuck! What is good behavior? You know exactly what it is by now. It's a matter of whether you want to practice it consistently or not. The more disciplined you are the less problems you'll have. Honestly! For real! Life will still come at you at a million miles an hour and the issues in your life will still exist, but when you exercise and eat right you create the brain chemistry of a person who can deal with issues, problems and challenges productively and happily. Other variables like proper sleep and stress management skills play a roll as well, but the foundation of "the good life" comes from the two things that make you a joyous happy human being. Exercise and healthy food. Period. The clock is ticking and your death is inevitable, so while your here why not take the first steps toward a better life. Get off the fence, ask for help, start moving, eat your veggies, enjoy the journey, enjoy the power of right now, push play and experience the life you desire and deserve.

The 2 Most Important Hours for Weight Loss

You may be surprised to learn that the two most important hours of a successful weight loss plan can be the two hours before you go to bed. In order to get on the fast track to a healthier life, a leaner body, and more satisfying eating experiences, a great new habit to develop is to stop eating at least two hours before bedtime. Here's why you should develop this beneficial habit.



Isn't a calorie a calorie?

If all calories are created equal, why does it make a difference what time of day you eat them? Bob Greene, exercise physiologist and certified personal trainer specializing in fitness, metabolism, and weight loss, observes that it's true that whether you eat a cup of low-fat vanilla yogurt at 11 AM or 11 PM, it's still going to have about 200 calories. But he adds, "When you eat that yogurt in the morning, your metabolism speeds up a bit, maximizing the rate at which your body burns calories. At night though, your body has already shifted into low gear in preparation for sleep, so you're not going to get much of a metabolic boost from late-night eating!" Read this for "8 Foods to Boost Your Metabolism."



Change a little, lose a lot

Making a lot of small changes over a period of time can add up to big weight loss. Nobody gains a lot of weight overnight. It happens over time. Think of all the minor things that, over time, become significant factors in weight gain—for example, that extra piece of bread and butter, parking close to the store rather than a little farther away so you have to walk more, two spoons of sugar in your coffee, skipping a workout, snacking while you watch TV. The good news is that you can do something about each and every one of them. And if you find yourself eating right before you go to bed, you can start turning back the clock fifteen minutes at a time until you are eating no later than two hours before bedtime.



Reach your weight loss goals faster

Weight loss studies have shown that something as simple as just having an eating cut-off time has helped people reach their weight loss goals. In some cases, it has been this change alone that has made the difference between success and failure.



Three more reasons not to go to bed on a full stomach

Digestion takes a rest. When you are sleeping, your digestion shuts down. It's best for your body to speed food through your system.



Energy boost. When we eat earlier in the day, we get energy to walk, run, and live. And we get energy to get through those Beachbody videos like Power 90® and Hip Hop Abs™ Dance Party Series. But when you eat at the end of the day, your body is winding down and doesn't need as much food or fuel, which means the energy doesn't get used and is stored in the body as fat.



Thinking thin. When you eat earlier in the day, in addition to the calories you burn while working, moving, and living, you may have the opportunity to work out. But after 9 PM, it's hard to have the energy to do a lot of moving or exercising. The calories don't change in the evening—our behavior changes. So eating later puts you in danger of piling on more pounds and making it harder to lose them.



Why a little hunger is a good thing

When your body tells you it wants food, it's saying, "Feed me or I'll go into your fat stores and feed myself." Actually, that's great. That's what you want to hear! If you go to bed wanting a snack, you are on your way to a healthier eating pattern that will have you meeting your weight loss goals. (Click here for more advice on getting better sleep.) You will wake up in the morning hungry for breakfast and this will help you stick to a three-meal-a-day healthy eating plan.

Pick your free gift from ME!!!!!!

Ok.. Here we go..

I am giving a free Shakeology glasses, womens t-shirt or a mens t-shirt to everyone that orders Shakeology.    Not just anyone can get these glasses and shirts so jump on this...

Shakeology can help you:

Lose Weight

Feel Energized

Improve Digestion and Regularity

Lower Cholesterol1

Tastes delicious, too!

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Beat the Winter "Blahs"

Beat the Winter "Blahs" with Exercise


By Amy Ludwig

Feeling a post-holiday letdown? Tired of shorter days and early nights? Wondering how you can get through the dark months as you pine for summer sunshine? Fear not. You can walk—or jog, run, or lift—your way to a brighter mood with exercise.

When you're feeling low, moving may be the last thing you feel like doing. As Sir Isaac Newton pointed out, an object at rest tends to stay at rest. But increasingly, science is proving that if you can peel yourself off the couch and put one foot in front of the other, you'll feel better, both about yourself and the world.



So how do you make this happen?



Working out "cheers up" your body chemistry.



When you're physically active, your body releases natural chemicals that actually make you feel good. Neurotransmitters like endorphins, serotonin, dopamine, and norepinephrine help you feel relaxed and happy.



Exercise also reduces your body's production of hormones like cortisol, which are released at high levels during chronic stress and depress the immune system.



Working out has a calming effect on the body. When all else is equal, the harder to exercise the calmer you'll be.



You can help support these positive results with the right supplements, like ActiVit® Multivitamins or Shakeology®.



Move your body, change your mind.



Exercise has been proven to:



Boost confidence: Achieving a fitness goal, no matter how small, will give you a sense of accomplishment.

Burn calories: How else does the weight melt away? Plus getting thinner and feeling more fit is likely to cheer you up.

Redirect your focus: You'll be too busy trying to do one more rep of that crunch, curl, or kick to think about anything negative.

Show you can do something positive: By choosing to get up and move, you're taking care of yourself, and coping in a healthy way. And when you observe that, you'll believe you can take other steps forward.



How much exercise makes a difference?



As little as 10 to 15 minutes of activity can improve your mood, especially if you're doing something dynamic, like running or cycling. Harvard psychiatrist John J. Ratey, M.D., writes that a single workout can jump-start the feel-good chemical changes. So the most important thing is getting started. To get the greatest benefits, work your way up to at least 30 minutes a day, 3 to 5 days a week.



What kind of workout is best?



One you enjoy. Seriously. If it's not something you like, you're less likely to make the effort. For instance, I don't happen to be a fan of plyometrics, despite its many benefits. When I work out, I opt for cycling, yoga, or low-impact programs instead. They still get me sweating my way into a great mood. Identify the activities you enjoy, and get going.



How do you get started?



Choose something accessible. The power of exercise doesn't come from fancy equipment, but from the effort you put in. If you pick something you can get to and that fits your timetable, you've lowered the barriers to beginning. For example, you can:



Turn everyday errands into workouts when you do them on foot or by bike. (Extra points for adding a hill, or taking the long way home.)

Check out the activities offered at your local park, like swimming, basketball games, or fitness classes.

Commit to an in-home Beachbody® workout program that's sure to fit your schedule.

So start today. Boost your activity level and help put a smile on your face. Because you don't have to wait for the sunshine to feel good.

Shakeology Wall of Ingredients

Shakeology Ingredients!! $3 for a meal replacement that gives you all these nutrients each day? Yes please!! - To share this photo, simply click SHARE to the right! :)

 

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surgery day!

Today was a cold icy day and i drove to topeka to have my surgery.  A tooth was removed last friday and the roots were not able to come out.  So they knocked me out and cut them out.  I am so glad its done but now a little sore.  My cheek bone hurts!.  Can't really eat but managed to get some down.  I am ready to be back to normal. 

The weather is  so bad that they called me here at home and told me that all civilians were getting the day off .  I am happy about that.  I could use another day at home!  We got movies and my blanket.  Perfect night.  Just wish i felt better.

Get your ticket today!!!

Did some work here at home with BB.  Had 6 emails waiting on me so that always makes me feel good and my friend Leslie bought her ticket for summit!!!!  So excited to get to meet her in person.  And at summit makes it even better.  Looking forward to it!!!!

Can't wait to party with all our friends new and old and see how they are doing.  Another costume party maybe?  Dancing at the last night party with Tony, Chalene, and Shaun T.  It was a great time last year and this year will be even better.  Just another reason to go shopping.  Love it!!!!  The superworkout was killer last year and can only imagine what this year will be.  Plus the Vanilla Shakeology???  Maybe, just Maybe!!!!!  I am hoping so.. I can't wait for it!!!   Just think of all the options, strawberry, pineapple, blueberry, blackberry, stawberry/bananna, oh the options.  I hope they tell us it will be available.  They just teased us last year!!!!! 

Nothing else to exciting.  Just another Monday!!!!

Spotlight on Shakeology ingredients: Learn what each of Shakeology’s 70 nutrients do for your body!

Spotlight on Shakeology ingredients: Learn what each of Shakeology’s 70 nutrients do for your body!



Kamut Grass: Coined “nature’s most powerful detoxifier”, Kamut grass cleanses the blood, detoxifies the liver and neutralizes toxins in our cells. Containing phytonutrients, living enzymes, chlorophyll and other array of nutrients, it works in synergy to restore health and vitality.


Acai berry -(ah-sigh-ee)- What makes Acai such a special and unusual berry is that it not only has a high level of antioxidants but also has healthy fatty acids, protein and dietary fiber. Its unsaturated healthy fats have a fatty acid ratio similar to olive oil. Açaí pulp contains omega 6 and 9 fatty acids.


Quinoa (sprouted): (keen-wah) It was once called "the gold of the Incas" for increasing the stamina of Incan warriors. The protein this seed supplies has all nine essential amino acids. These proteins are required by the body as building blocks for muscle. Quinoa is a good source of dietary fiber (to help ease elimination), magnesium (to rid your body of dangerous disease causing substances), phosphorous, folate and iron.


Chia Sead Meal - Known as the running food, it’s used as a high energy endurance food and has been recorded as far back as the ancient Aztecs. It has about 3-10 times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. Rich in omega 3, omega 6, protein, fiber and essential trace minerals. (Mexico)



Goji Berries- These berries contain 18 amino acids and are one of the richest sources of cartenoids, phytochemicals that act as antioxidants, of all known foods. Not only does goji berry improve eyesight, fertility and circulation but it supports your immune system and promotes a long life.