Shakeology: From the Fields

"Nature in a bag" isn't just a cute phrase. Follow the Ingredient Hunter as he brings Shakeology from the highest cliffs and densest jungles of Peru to you!

Introducing Team Beachbody

The ultimate introduction to Team Beachbody, the people behind it, its products, and the Coach Compensation Plan!

Change of Plans

OK - so I've got my workout scheduled in WOWY and I hit START. While I'm doing P90X Chest & Back, all I can think about is Turbo Fire. Apparently my body wants to do a HIIT workout. So, I get through 1/2 the P90X and decide to go for it. But before I do, another thought popped in my head - ChaLEAN Extreme Ab Burner.

So yes, where my morning started out with Chest & Back/Ab Ripper X, it ended up being 1/2 Chest & Back, CE Ab Burner, then TF HIIT 15. The morning didn't go as planned, but it was TERRIFIC!! YAY Monday! I'm STILL pourin' sweat and feel fabulous! I'm so glad I have the opportunity to change things up like this at a whim!

Greek Feta Chicken

By P90X nutritionist Carrie Wiatt

Mediterranean cuisine is considered to be among the healthiest in the world. This Greek chicken dish is not only delicious—it delivers an amazing 33 grams of protein with every serving. So "Greek out" with this easy-to-prepare dish.

• 8 boneless, skinless chicken breast halves
• Nonstick cooking spray
• Glass baking dish
• Medium bowl
• Cookie sheet
• Grill

Marinade:
• 8 oz. plain nonfat yogurt
• 4 tsp. garlic, minced
• 1/3 bunch fresh oregano, chopped
• 1 Tbsp. fresh parsley, chopped
• 1-1/2 tsp. fresh lemon juice
• 1 tsp. ground black pepper

Topping:
• 6 oz. feta cheese, crumbled
• 1 Roma tomato, chopped
• 1/2 cup canned artichoke hearts, drained and chopped
• 1/2 cup sun-dried tomatoes, blanched and chopped
• 1 Tbsp. fresh oregano, chopped
• 1 Tbsp. fresh parsley, chopped

In glass baking dish, whisk together marinade ingredients. Set aside 1/3 cup of marinade to use later for basting; place in sealable container and refrigerate until needed. Add chicken to remaining marinade in baking dish, turn to coat, cover with plastic wrap, and marinate in refrigerator at least 1 hour (or as long as overnight).
When chicken is done marinating, preheat grill (gas, charcoal, electric, or tabletop electric) and preheat oven to 350 degrees. Discard used marinade. Grill the chicken, basting with unused marinade set aside for this purpose, for 4 minutes on each side, or until juices run clear and center is no longer pink. While chicken is grilling, in medium bowl, mix together topping ingredients. Lightly coat cookie sheet with nonstick cooking spray and arrange chicken on pan. Place 1 rounded tablespoon of topping on each breast half. Bake for 5 to 8 minutes or until cheese is softened. Makes 8 servings.

Preparation Time: 1 hour and 20 minutes. (May marinate longer if desired.)
Cooking Time: 16 minutes

Nutritional Information (per serving):

Calories: 218
Protein: 33g
Fiber: 1g
Carbs: 7g
Fat Total: 6g
Saturated Fat: 4g

Tailgating: 8 Tips for Surviving the Football Season

By Stephanie S. Saunders

Are you ready for some football? Sure ya are! As the new season kicks off, we're all rooting for our favorite team to make it to the Super Bowl®, or the Rose Bowl®, or the Whatever Bowl. But in truth, my fellow Americans, the celebration isn't all about the sport. It's about the pigskin, but it's also about the potato skins. It's about the Heisman®, but it's also about the Heineken®. In other words, it's about tailgating. Is there anything more glorious than perching on the bumper of your Explorer®, hot dog in one hand, cold beer in the other, telling everyone in earshot about the trail of destruction your team is about to make across the Pac-10? Well, that's great and all, but where your fitness goals are concerned, tailgating leaves a little to be desired. So how do we capture all the fun of tailgating without destroying all the progress we've made during our hours of sweat? Let's do some preparation for the game ahead.

1. Work out first
A brand new study by a team of Brazilian researchers (Public Library of Science, August 2010) concluded that exercise actually modulates feelings of fullness in the brain, causing us to reduce our intake of food. In other words, when you work out, you actually eat less. Which is good, because you don't want to spend an hour and a half working out in the morning and then destroy it all with cravings for fried food and alcohol. Now that you're doing P90X® 6 days a week, you're a more efficient machine, and you'll have fewer cravings. So before you hang out in that jersey that hides your six-pack, make sure your six-pack is intact and get a good workout in before the party. Working out will help reduce your cravings and decrease your appetite. (Besides, it's pretty unlikely you'll feel like working out after the game.)

2. Don't go hungry
Popular wisdom says you should never go grocery shopping while hungry. The same rings true for attending any kind of party. The worst thing you can do to your nutrition plan is wait until you're starving, then descend upon an endless supply of low-quality carbs and not-so-lean meats. It'll be 45 minutes before you realize you're no longer hungry, and you've just consumed your weight in cheese curls. Eat a clean, high-quality meal before you arrive at the gathering. You'll eat less garbage and you'll probably be a lot more pleasant to be around as well.


3. Veggie It Up
I know, I know, you don't want to be that guy, but if you're going to bring anything to the party, your first choice should be a veggie platter. Not only can you save yourself from tomorrow's food hangover, you might actually do your body some good. Bite-sized pieces of broccoli, carrots, celery, bell peppers, cauliflower, and snap peas are all inexpensive, low in calories, and full of vitamins. Create a low-fat dip to accompany them, and you might just trump the team's QB as MVP. Just use any onion or ranch dip recipe, with nonfat yogurt, nonfat sour cream, or nonfat cream cheese as the base.

Also, try the 5-to-1 veggie trick: for every five bites of veggies you consume, you're allowed one full-fat snack bite. You'll end up having to chew so much for that one morsel of evil, it won't really be worth it.

4. Feeling Fruity
Another great thing to bring tailgating is a fruit platter or fruit salad. Yes, I realize fruit has a lot more sugar in it than veggies do. But fruit is a lot lower in calories than potato salad, it's loaded with vitamins, minerals, and antioxidants, and most people like it a lot. What's more, it's high in fiber, so you'll stay fuller longer. Fruit skewers are a big crowd-pleaser, and counting the empty sticks will show you how much you're actually eating. Aim for watermelon, cantaloupe, grapes, strawberries, apples, oranges, peaches, and nectarines.

5. Pass (on) the suds
This is the section everyone's going to want to skip, but reading on will only work to your advantage. We all enjoy an adult beverage now and again. There's nothing more refreshing than a cold beer when you're sitting in the hot sun. But, people, they call it a "beer gut" for a reason. The empty calories in beer have accounted for more spare tires than the Michelin® Man. But since most people can't or won't abstain, try switching to light beer. Sure, some taste like flavored water, but there are a few low-calorie versions out there that are actually pretty good, especially if you squeeze a little (or a lot) of lime into them. Or try a cocktail made with a low-calorie mixer, or one that mixes a splash of fruit juice with soda water and either an ounce of your favorite liquor or a few ounces of white wine.

1 cup of light limeade, 1 ounce of tequila, and 1 ounce of orange liqueur blended with ice is roughly 100 calories—and really tasty. Crystal Light® and vodka make for some pretty yummy low-cal drinks, and will still be under a hundred calories. And remember that both white wine and champagne come in at about 100 calories a glass. Remember, a couple of drinks in an afternoon is fine, but if you're putting so much away that the dude in the body paint starts to look, well . . . sexy, it's time to cut yourself off.

7. Main course, to stay on course
Most experienced tailgaters include a barbeque in the festivities. You can smell charcoal and propane for miles around any stadium on any given Sunday. And with the right food choices, a barbeque is a healthy way to prepare good sources of lean protein. Unfortunately, it's a lot easier to throw hot dogs on the grill. Look, if you wanted easy, you would have called for liposuction and never started INSANITY in the first place. So forget the path of least resistance (and all those hot dog nitrates) and try a main course that'll keep you on course.

Replace a beef or pork hot dog with a turkey or tofu dog, a 20-percent fat beef burger with a 99-percent lean beef one (or a chicken, turkey, or veggie burger), or a fatty pork sausage with the low-fat chicken variety. Place any of these on a multigrain roll, or stuff them in a pita pocket. Try a low-fat grilled chicken breast instead of those messy, fatty ribs. Skewer up some veggies for a tasty low-calorie main dish. Little pizzas made with prebaked crusts, tomato sauce, low-fat cheese, and veggies grill up brilliantly on a barbeque. You can make ground-turkey-and-three-bean chili in advance in a Crock-Pot® and warm it up on the grill. Just a little forethought and some lean meat choices can make a huge difference.

8. Just desserts
Most of the time, dessert at a tailgate party comes in the form of beer, with an occasional Oreo® thrown in. No one puts a lot of thought into making desserts for one of these events, and they put even less thought into how many cookies or brownies they're shoving in their mouth. Instead of satisfying your sweet tooth with enough calories to fuel a defensive lineman, try replacing those high-calorie desserts with one of these ideas.

Grill pineapple slices or spears for 1 minute on each side, baste with dark rum, grill for 1 more minute, and serve warm with mint sprigs. Make low-fat banana bread by replacing the butter or oil in the traditional recipe with applesauce. Buy a premade angel food cake, slice, and serve with fresh strawberries and either light Cool Whip® or one-third whipped cream with two-thirds drained plain nonfat yogurt folded in. In advance, bake apples stuffed with dried fruit and honey in a pan of apple juice, then heat up later on the barbeque. Make a low-fat batch of oatmeal cookies with whole-wheat flour and vegetable oil. There are lots of sweet options out there that can also be sweet to the size of your gut.

Football season is long. In those 17 weeks, you could do a considerable amount of damage . . . or you could have the body of your dreams. Since the NFL rules the airwaves for roughly 5 weeks longer than it takes to do P90X, it's well worth it to put a little effort into your tailgating choices. And although your friends might give you a hard time, consider how their faces will look at the end of week 15, when you have a rock-hard six-pack, and they have more of a keg. Yeah, it's worth it.

What was I thinking?!

I've been mixing P90X resistance with Turbo Fire cardio and HIIT. Today was the first time I have put in Plyo X in a long time.

Halfway through the workout I thought "What was I thinking?! Why am I putting myself through this?!" Well, I knew the answer then (and of course that's why I kept on going), but it comes with the feeling when you're done. That humongous sense of accomplishment. That wonderfully tired feeling like you've done something VERY constructive for yourself. Then when you can add some Recovery Drink on top of it all? Heaven, pure Heaven.

So, that's why I put myself through this. Not just to improve my body, but to have that great feeling of pride and accomplishment for something I've done ;-)

Doctors on Shakeology

Doctors across the country are using Shakeology, and many are recommending it to their patients. See what the medical community thinks about the Healthiest Meal of the Day!

Shakeology and the GI

The resullts are in! Clinical tests certify that Shakeology has a low glycemic index, with a GI rating of 24. Find out what the glycemic index is and why Shakeology's GI rating of 24 matters to you.

Chicken and Rice Wraps

As we get ready to make the transition from vacation picnics to packing a lunch for work or school, here's a healthy wrap recipe that's great served either hot or cold. Makes one dinner for two . . . or two lunches for one!

• 1 raw boneless, skinless chicken breast, cubed
• 1 clove garlic, minced
• 1/4 medium onion, chopped
• 1 cup romaine lettuce, torn into bite-sized pieces
• 1/2 cup cooked brown rice
• 2 lowfat whole wheat flour tortillas (6 to 8 inches in diameter)
• 1-1/2 Tbsp. fat-free salad dressing
• Nonstick cooking spray
• Medium-sized frying pan

Spray medium-sized pan with nonstick cooking spray and place over medium heat. When hot but not smoking, add onions and garlic and sauté until slightly browned. Add raw chicken and sauté until browned and cooked through, about 5 to 7 minutes, or until no pink remains in center of each piece. Remove pan from heat. Place tortillas on plates. Put half the lettuce on each tortilla, followed by half the chicken, half the dressing, and half the rice. To assemble wraps, roll tortilla around contents, securing each with a toothpick if necessary. Makes 2 servings.

Preparation and Cooking Time: 20 to 25 minutes

Nutritional Information (per serving):
Calories: 345
Protein: 32g
Fiber: 4g
Carbs: 36g
Fat Total: 4.5g
Saturated Fat: <.5g

Good Carbs vs. Bad Carbs

~by Tony Horton~

I'm so tired of hearing about the evils of carbs. Can we please stop clumping all carbohydrates into one big nasty pile? There are healthy proteins and proteins loaded with saturated fats. There are certain kinds of sugars that are essential for energy and recovery, while others make your butt big. Small amounts of some cheeses add tons of flavor and can be part of a healthy diet, while too much mozzarella on your pepperoni pizza is slow suicide. I want to take out the guesswork when it comes to good carbs vs. bad carbs. Bread gets a bad rap because it has risen to the top as the king of bad carbs. This is crazy—Wonder Bread® and Julian Bakery Bread (for example) have almost nothing in common. Plain old white Wonder Bread has only trace amounts of fiber and is made with refined white flour. It's birthday cake without the frosting.

One slice of Julian Bakery protein bread, aka Wonderful Bread, has 8 grams of fiber and 10 grams of protein. One slice! That's awesome! The organic ingredients include ground whole grains of wheat, oats, rye, corn, brown rice, millet, sunflower seeds, flax, sesame, poppy, pumpkin, pinto beans, honey, yeast, and sea salt. Whole-grain healthy food is essential for digestion, energy, and brain function. Refined white bread is a close cousin to candy bars. When you order that bagel at the corner deli, know that you've just purchased a "bad" carb. When you spread a little fruit preserve on your toasted Wonderful Bread, you've selected a very good carb.

Whole Foods Market has a great selection of whole-grain breads. If you don't have a health food store in your area, contact the Julian Bakery out of La Jolla, California. They ship anywhere in the country.

Julian Bakery: 1 (800) 98-BREAD
Peace,
Tony H.

Brazil Butt Lift Sweepstakes

Milkology 101

Hip Hop Abs

Slim in 6

Brazil Butt Lift

Been a long time...

...since I did One on One's Mason's Choice (Cardio Confusion). Oh, why did I wait so long?! I LOVE this workout ;-) Great start to my Friday!!

Anniversary Plus P90X Equals a GREAT Day

I had my best Anniversary ever yesterday. Hubby and I worked out for (over) an hour and a half together. Mixed P90X Chest & Back, Shoulders & Arms, and Legs & Back. WOW! Intense and FUN. Love my hubby ;-)

Starting Over... Sort of...

OK - first workout in over a week. Sinus infection had me out of commission. Startin' back with some Turbo Fire: HIIT 15 and Ab 10. Just the right combo. I'm still not ready to push too much - still on the meds - but my body is finally happy with me again!!

Register to see Tony in Dallas, TX

Join Tony Horton in Dallas on Saturday, September 18th

TurboFire - Behind the Scenes

Just Checkin'

Hey! It’s been a crazy, busy summer! Hope this finds you working on AND meeting your health and fitness goals.

Well, summer’s winding down and believe it or not right now is the perfect time to get started on a 90-day fitness and nutrition program. It’ll take you through Thanksgiving,

then you can take some recovery time (won’t be much with all the extra cardio from all the Christmas shopping, cooking, and partying you’ll be doing!),

and by the first of the year you’ll be ready to start the program over or begin a brand new one to ring in the New Year!!




Speaking of programs - think you might want to try something new or go to the next level?! Ask me about it and we can pick a program that’s just right for you and your goals.

Don’t forget your Shakeology – the Healthiest Meal of the Day. You’ll need that extra energy for all the holiday fun (and stress :-O)! If you’re looking for a new recipe let me know – there are SO many to choose from to shake up your taste buds!

Check out this recipe: Chocolate PanShakes



Quote from Shaun T:
Stay focused, stay strong, be healthy, but most importantly be happy and remember happiness is not synonymous with selfishness... The only way to express your inner truth is if its integrity is intact. I say this because so many people change their bodies and lives but wanna make sure you are the reason for the change!
Live and love, Shaun Thompson



Take care,

Mary Anne

Chocolate Shakeology Pancakes

Special thanks to Brandi for sending Carl Daikeler this cool recipe for chocolate pancakes made with Shakeology! (Click Here for her recipe on Carl's Blog)








Chocolate PanShakes

1 chocolate shakeology pack
1/4 cup skim milk
1/4 cup eggwhites
good dash of cinnamon powder
2 tbsp all natural almond butter
1/8 teaspoon baking powder

Whisk together in a bowl.
Use a relatively small frying pan unless you want 1 large pancake. I found it was easier and I made 2 medium size ones. Spray the pan first with olive oil spray. Only takes a minute or two so watch it and cook on low heat so it cooks through and doesn't burn!


It's not ideal to cook Shakeology (weakens some of the nutrient values), but it's a better alternative even cooked than some of the other contents used to make pancakes!
As far as nutrition stats...it is the same as one shakeology pack and then adding either 1 or 2tbsp of almond butter: you would add the following:
9g fat, 3g carbs, 2g protein
3 carbs from 1/4 cup skim milk
6g protein from 1/4 cup eggwhites

You could eliminate the almond butter if you really are watching the fat but it is obviously a heck of a lot healthier pancake version!

Let me know how it goes!

Simple Tips for Stress Relief

We all have to deal with stress in some form or another, let's make sure we don't let it make things worse than they already are ;-)

Shakeology Fitness & Nutrition Program

That Team: TurboFire Isn't Just for Women!

A bunch of dudes from the DC area, WeAreThatTeam, set out to prove that Chalene's hot new program TurboFire is plenty tough enough to give men a muscle-pumping, lung-bursting, sweat-dripping workout. Click below to watch their video!

The Truth About Bellyfat

Low-Cal Spinach Dip

The temperature is rising and the season for barbecues and picnics is in full swing. If you're looking for something to bring to the neighborhood potluck, try this healthy twist on a party classic. Delicious with crudités or (for bonus presentation points) served in a hollowed-out round loaf of whole-grain bread.

• 10 oz. fresh baby spinach, steamed until wilted
• 1 cup plain, fat-free yogurt, drained
• 4 oz. fat-free cream cheese, softened
• 1/4 cup reduced-fat Parmesan cheese, grated
• 1 clove garlic, minced
• 1/4 cup scallions, finely chopped
• 1 Tbsp. fresh lemon juice
• Round loaf of whole-grain bread, hollowed out to make a bowl (optional)
• Medium bowl
• Cutting board
• Sharp knife

Drain and squeeze all excess water from spinach; chop and set aside. In medium bowl, stir yogurt and cream cheese together until smooth. Add spinach, Parmesan cheese, garlic, scallions, lemon juice, salt, and pepper to yogurt/cream cheese mixture and mix well; refrigerate until ready to serve. Makes 2 cups (8 1/4-cup servings).

Preparation Time: 15 minutes

Nutritional Information (per serving):
Calories: 51
Protein: 5g
Fiber: 1g
Carbs: 5g
Fat Total: 1g
Saturated Fat: 1g

Keeping Knees Healthy

You've only got one set - let's treat them right!

P90X One on One is HERE!

Intorducing the evolution of "One on One with Tony Horton." P90X One on One is bigger, tougher, and more powerful than its predecessor. Stop looking and start working out.

BBQ Beef Tri-Tip Roast

Summer's on the way, and so are backyard barbeques. Here's a flavorful recipe for barbequed tri-tip beef roast—the secret's in the sauce! (Well, in the marinade, actually, but "sauce" has that whole alliteration thing going for it.)

• 1-1/2-lb. tri-tip roast
• 1-1/2 Tbsp. ginger, grated
• 6 cloves garlic, peeled
• 1/2 cup plum jam (or use Chinese plum sauce)
• 1 cup soy sauce
• 2 tsp. sesame oil
• 1 cup water
• 2 bunches green onions, sliced in half
• 3 or 4 serrano chiles, sliced
• Salt (to taste)
• Pepper (to taste)
• Blender
• Casserole dish

Horseradish Sauce (optional)
• 8 oz. unsweetened plain nonfat yogurt
• 1 Tbsp. fresh horseradish, grated (or 2 Tbsp. prepared horseradish)
• Dash cayenne pepper
• Small covered bowl
• Whisk

Place all ingredients except roast, onions, and chiles in blender. Blend until smooth, then add onions, chiles, salt, and pepper and mix together. Reserve and refrigerate half of the mixture: one-quarter to use as basting liquid; the other quarter to serve as sauce with the finished roast. Wash roast thoroughly. Pierce meat with a knife or sharp fork several times so liquid can penetrate more easily. Place roast in casserole dish, turn to coat with marinade, and place in refrigerator for at least 2 hours (or as long as overnight), turning several times so meat marinates evenly.

Preheat grill. Remove meat from casserole dish and discard used marinade. (Important: Do not use marinade that raw meat has soaked in as a sauce.) Place whole roast on hot grill; brown 5 minutes on each side. Turn heat to medium and cook slowly, turning and basting every 10 to 15 minutes with half of reserved unused soy sauce mixture. (Refrigerate remainder to use as sauce when roast is served.) Allow about 45 minutes to 1 hour to cook a 1-1/2-pound roast; use a meat thermometer to test degree of doneness. (If it's cool or windy, you may want to use the grill's cover to keep heat in.) Transfer meat to platter and slice thinly across grain. Serve with unused marinade or horseradish sauce. (You can make a low-calorie horseradish sauce by whisking together horseradish, yogurt, and cayenne pepper in a small bowl and refrigerating for 1 hour.) Makes 6 servings.

Preparation Time: 20 minutes (plus marinating time)
Cooking Time: 45 minutes to 1 hour

Nutritional Information (per serving, without horseradish sauce):
Calories 208
Protein 32g
Fiber N/A
Carbs <1g
Fat Total 8g
Saturated Fat 4g

Behind the Scenes of Turbo Fire

Turbo Fire is HERE!!!

The most anticipated workout program this year is NOW AVAILABLE!!!

Cammie Fights M.S. with P90X and Shakeology

This woman is a TOTAL inspriation. We could all learn and be inspired by her!

Shake Success: Deb T

Burrito Recipe

Salmon Burritos with Chili-Roasted Vegetables

Here's a great, healthy summer recipe. While the directions are for roasting in an oven, we think the salmon and the vegetables would be perfect on the grill for an early summer cookout.

• 1 lb. salmon fillet (about 1 in. thick), boned
• 2 Tbsp. olive oil
• 2 tsp. lime juice
• 4 cloves garlic, peeled and minced
• 1-1/2 tsp. ground dried chilies
• 1-1/2 tsp. salt
• 1 large sweet potato, peeled, quartered lengthwise, then sliced 1/4 in. thick
• 1 zucchini, halved lengthwise, then sliced 1/3 in. thick
• 1 red onion, peeled, halved lengthwise, and cut into 1/4-in.-thick wedges
• 1 fresh poblano chili, stemmed, seeded, and chopped
• 6 whole whole wheat flour tortillas (10 in. wide), warmed
• Chopped cilantro, shredded cabbage, low-fat sour cream, and lime wedges
• Aluminum foil

Preheat oven to 425 degrees. Line two 12-by-15-in. baking pans with aluminum foil. Whisk the olive oil, lime juice, garlic, ground dried chili, and salt together. Rinse salmon and pat dry. Brush flesh side of salmon with 2 Tbsp. of the lime-chili marinade. Set aside. In a medium bowl, toss the sweet potato, zucchini, onion, and chili with the remaining marinade. Arrange vegetables in a single layer on the baking pans. Roast vegetables for 10 minutes, then add salmon (skin-side down) to one pan and return to oven. Continue roasting until potatoes are tender when pierced and salmon is opaque but still moist-looking in center of thickest part, 7 to 10 minutes. Remove skin from salmon and slice fillet into 6 equal portions. Spoon vegetable mixture equally onto warm tortillas. Top each with a piece of salmon and a little cilantro, cabbage, and sour cream.* Fold tortilla over the filling. Serve with more sour cream and the lime wedges. Makes 6 servings.

*Cut the sour cream from the recipe to remove all saturated fat from this meal.

Preparation Time: 25 minutes
Cooking Time: 20 minutes

Nutritional Information (per serving):

Calories: 325
Protein: 19g
Fiber: 3g
Carbs: 30g
Fat Total: 14g
Saturated Fat: 2g

Team Beachbody's NEW MEAL PLANNER!

Recession-Proof Ingredients

Body Balance (Part 2)

Balance is key

Each of the 4 body elements plays a vital role in our health. We want each of the body elements to be in proper proportions: strong bones and muscles, a relatively low percentage of body fat, and appropriate levels of water.

Strength & Flexibility
True strength requires flexibility, therefore you need to both build muscle and stretch your muscles.


Building Muscle


• Adding a few pounds of muscle can increase your metabolism, or at least help make up for the decrease in metabolism that occurs naturally as we age. Unfortunately, as we age, we lose muscle strength unless we build it on purpose.

• Because the body is made up of interconnected systems, having strong muscles strengthens bones, too. Stress on your bones stimulates the growth of bone tissue and that helps prevent osteoporosis. If you lift more weight, you put more stress on your bones, thereby stimulating their growth. People lose bone density as they age so, as is the case with muscle strength, unless we build it on purpose, we lose it.

• Stronger muscles are safer muscles. If you’re strong overall, your balance is better.


Flexibility

• Flexibility is how far and how easily your muscles can move a joint. Like bone density and muscle strength, flexibility naturally decreases as we age. Tendons tighten and joints stiffen. Increasing your flexibility will improve your posture and make it easier for you to move about.

• Increasing flexibility can even fix problems you aren’t even aware of, such as muscle imbalances (such as the front of your thighs being stronger than the back). The imbalances may not seem like a big deal in the short term, but over time it can lead to an injury, such as a pulled muscle.

• Improving your body’s flexibility is an excellent investment in your well being, both now and through the years.

Info from US Career Institute

Body Balance (Part 1)

If you were to take your bodies apart you’d find FOUR components that add up to it’s weight:

• Muscle Mass
• Fat Mass
• Water Weight
• Bone Weight

Each person’s body contains the four components in different proportions. Measuring the proportions of each of these parts of the body can be tricky. Our culture often relies, wrongly, on weight as the most important measurement.

Muscle Mass refers to the percentage of body weight from a body’s muscles. The muscular system is responsible for movement – both visible and invisible. About 40% of the body’s weight comes from the muscular system.

Fat Mass is the percentage of body weight made up of fat. Although fat often gets a bad rap, it plays an important role in the body – it protects the internal organs and insulates the body. Fat even stores energy for you to use.

Water Weight is the percentage of body weight made up of water. Water makes up more than 75% of your body. Without enough water, your digestive system doesn’t work smoothly, and your blood doesn’t flow properly.
Note: You need to drink about 8 cups of water a day. As you exercise, your body’s rate of water loss goes up, so does your body’s need for water.


Bone Weight is the percentage of body weight made up of bone. The skeletal system, which includes flexible cartilage and ligaments, accounts for about 20% of body mass. Bones are made up of living tissue that makes blood cells and stores minerals, such as calcium. Bones are light, yet they are 5 times stronger than steel.

Info from US Career Institute

PREPARE YOUR MIND, BODY, AND SPIRIT

Ask and ye shall receive! Body Gospel is a first-of-its-kind fitness program that connects the power of faith with the desire to get healthy and fit. This soulful program includes cross-training workouts set to uplifting, gospel music; muscle-firming resistance bands; and a complete nutrition plan created by inspirational fitness expert/trainer Donna Richardson Joyner. She incorporates prayers into her workouts and shows you how to combine this revolutionary fitness program with your faith in God to transform your body and your life.

Meanwhile - Click here to Watch the Body Gospel Sizzle Video!

Introducing Body Gospel!

Coach Summit 2010

Recognition and Celebration

Coach Summit 2010 Announcements

The Way of the 6-Pack

~by Tony Horton~

In the land of last hurrahs, the infamous 6-pack is high on the list. The feeling out there is that if you've got a 6-pack, you've arrived. I have a 6-pack and love handles. What does that say about me? I've arrived at needing to eat my cake/cookies too. Owning a 6-pack (or even an 8-pack) is a result of three key components: diet, cardiovascular exercise, and core/ab work. What most people don't realize is that the core/ab work is last on the list when it comes to how your abs rise to the surface. That's right -- last! Once they begin to show, the way you work them will influence their aesthetic appearance.

If you had stayed active and ate well early on in life (and stayed that way), your stomach muscles would be as easy to see as your head. That stuff covering up your abs is fat. Fat that has accumulated from a life of poor diet and inactivity. Your abdominal muscles are buried far beneath the surface. Ninety-eight percent of humans who attempt to bring the 6-pack to the surface with just crunches, ab lounges, and any other silly low-calorie-burning repetitive motion will fail. That fat is unburned fuel. Cardiovascular exercise involving your legs and a diet low in fat, sugar, and sodium is the way of the 6-pack.

Talk to anyone who has had great results resurfacing the 6-pack from doing Power90, and they'll tell you that eating in the top two tiers of Michi's Ladder and three solid cardio days a week (done consistently) had more to do with it than crunches alone. Do your Ab Ripper routines, Cardio, and Sculpt three days a week. Eat the kind of food seven days a week that doesn't add to the unwanted fuel that keeps "The Pack" from rising to the surface.

Interview with Tony Horton

Introduction to Turbo Fire

My Shake This Morning...

I'm SO enjoying my Shakeology this morning! After cutting some apple for my salad last night, I froze what was left over.

I used that frozen apple

1 tbs of peanut butter

8oz water

ice

Chocolate Shakeology

YUMMY!

One On One - 4 Legs

Subscribers Only get a preview of Chalene Johnson's TurboFire!!

Proper Form

Fad Diets Are Out!

Hydration

Crash Diet

NEVER CRASH DIET TO LOSE WEIGHT

When you lose weight rapidly your body is typically only losing carbohydrates and water weight, not fat. Your body thinks that it’s starving and reduces its metabolic rate, which makes it harder for your body to burn each calorie (they burn at a slower pace than they normally would). Then when you start eating normally again, your body stores as much food as it can into your fat cells in case of another “famine.” This leads to weight gain and can become frustrating or make you fell like it’s impossible to lose weight. If you choose a healthy method, you can make an impact over time for lasting results.

New Fitness & Nutrition Challenge!

MEMORIAL DAY CHALLENGE

COMMIT - DECIDE - SUCCEED

The Challenge will be from May 3, 2010 through May 28, 2010

Aimed at getting you ready for Memorial Weekend!!

Visit my Team Beachbody Thread for rules and prize info