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
Wednesday, April 28, 2010
New Fitness & Nutrition Challenge!
MEMORIAL DAY CHALLENGE
COMMIT - DECIDE - SUCCEED
The Challenge will be from May 3, 2010 through May 28, 2010
Monday, April 26, 2010
Dining Out Guide
Dining out is not an excuse to neglect your goals. Even though you aren’t preparing this meal, you’re still very much in control of the ingredients and portion size. For a satisfying and healthy dining experience, hold your ground, opt for healthy “feel-good fuel,” and try these guidelines:
Don’t fill up on empty bread calories or fattening pats of butter. Be proactive – ask for crisp veggies and remove the bread if the rest of the table agrees.
Try refreshing alternatives to alcoholic beverages, like iced tea or natural lemonade. Aside from its empty calories, alcohol can erode your resolve to select healthy foods and to skip dessert.
Steer clear of fried food and sautéed foods. Go for broiled, steamed, stir-fried, or poached options. Your meal won’t be swimming in grease or butter and you’ll actually be able to taste the fresh ingredients. Ask that your meal be prepared with very little or no butter. Restaurants do that to order. Well, good ones do.
If a restaurant offers you a large portion, set aside the extra food to take home as soon as the plate is put in front of you. By allowing the plate to sit, especially if it’s a favorite dish, you’re more likely to pick at it until the entire over-sized portion is gone.
Enjoy your dining companions – it’s not an eating contest. Relax, sip some tea or water, pause between bites, and really savor the food and your time.
Chew your food. Your body is better able to utilize nutrients when they’ve been properly broken down and the enzymes in your saliva can mix thoroughly with the food.
From the Turbo Results Guidebook
Try refreshing alternatives to alcoholic beverages, like iced tea or natural lemonade. Aside from its empty calories, alcohol can erode your resolve to select healthy foods and to skip dessert.
Steer clear of fried food and sautéed foods. Go for broiled, steamed, stir-fried, or poached options. Your meal won’t be swimming in grease or butter and you’ll actually be able to taste the fresh ingredients. Ask that your meal be prepared with very little or no butter. Restaurants do that to order. Well, good ones do.
If a restaurant offers you a large portion, set aside the extra food to take home as soon as the plate is put in front of you. By allowing the plate to sit, especially if it’s a favorite dish, you’re more likely to pick at it until the entire over-sized portion is gone.
Enjoy your dining companions – it’s not an eating contest. Relax, sip some tea or water, pause between bites, and really savor the food and your time.
Chew your food. Your body is better able to utilize nutrients when they’ve been properly broken down and the enzymes in your saliva can mix thoroughly with the food.
From the Turbo Results Guidebook
Saturday, April 24, 2010
3-Day Shakeology Cleanse
SHAKEOLOGY 3-Day Cleanse Basics:
Meals:
Pre-breakfast: a cup of green tea
Breakfast: Shakeology with water/ice only. "May" add 1/2 cup fruit if needed.
Snack: piece of fruit
Lunch: Shakeology with water/ice only. Follow with a cup of green tea.
Snack: Shakeology with water/ice only.
Dinner: salad greens with 3 servings of veggies, 2 Tbsp salad drsg, 4oz. grilled white meat (fish or poultry)
Drink 2-4 liters of water per day.
NO DAIRY
You can do the cleanse for 3 DAYS maximum. It's safe to do monthly if desired.
This works in 3 ways:
>Flushes junk and toxins out your system
>Brings your hydration levels into hemeostasis (most people retain way too much water due to excessive sodium in our diets
>Helps your body to absorb lots of good, clean nutrients
Breakfast: Shakeology with water/ice only. "May" add 1/2 cup fruit if needed.
Snack: piece of fruit
Lunch: Shakeology with water/ice only. Follow with a cup of green tea.
Snack: Shakeology with water/ice only.
Dinner: salad greens with 3 servings of veggies, 2 Tbsp salad drsg, 4oz. grilled white meat (fish or poultry)
Drink 2-4 liters of water per day.
NO DAIRY
You can do the cleanse for 3 DAYS maximum. It's safe to do monthly if desired.
This works in 3 ways:
>Flushes junk and toxins out your system
>Brings your hydration levels into hemeostasis (most people retain way too much water due to excessive sodium in our diets
>Helps your body to absorb lots of good, clean nutrients
Results in:
>Feeling cleaner, lighter, healthier, more energetic
>Reducing bloat
>Weight loss
Note: No need take other supplements during the cleanse - vitamins can be difficult to digest without the food. You get plenty of what your body needs with this meal plan.
Note: No need take other supplements during the cleanse - vitamins can be difficult to digest without the food. You get plenty of what your body needs with this meal plan.
Thursday, April 22, 2010
Wednesday, April 21, 2010
Some Turbo Fire info...
Got a little info from a Team Beachbody live chat with Chalene Johnson!
CHALENE - The structure of Turbo Fire is primarily cardio, with different types of HIIT training mixed with longer workouts... then a few days of resistance training.
The strength program offered in ChaLEAN Extreme is exceptional. If you have CE, when you get Turbo Fire, do 3 days of CE strength and do the cardio from Turbo Fire – and you’ll be smokin hot!
TBB Admin - Turbo Fire is like Turbo Jam on steroids! You will feel like you are in an actual Turbo Fire class. The program will include long form workouts,
I can't wait for more information to come out - stay tuned!
Tuesday, April 20, 2010
My Shake this morning...
I had another delicious Shake this morning!
1 scoop Chocolate Shakeology
1 small apple
1/4 rolled oats
Dash of cinnamon
8 oz water
Sunday, April 18, 2010
Personal Challenge Starts April 19th!
We're starting a ONE WEEK (at a time) PERSONAL CHALLENGE on our Team Beachbody Thread. It's a way to help several people reach their own individual goals!POST A GOAL: Pick a goal you want to accomplish for the week and post it on the thread (for example - exercise 6 days / drink 96 oz water every day / limit calorie intake every day / etc)
POST YOUR RESULTS each day (for example - what workout you did / how many oz of water you drank / caloric intake meals for the day / etc)
POST FOR WEEK END: How did you do - success or missed the mark?
If you succeeded are you comfortable enough to keep that goal up and add another for the next week?
If you missed your goal are you willing to give it another try for the next week?
This is a personal challenge - the PRIZE is the wonderful feeling and motivation you get when you are able to accomplish your goal. The longer you acheive your goal, the more it becomes a habit. So, let's take things slow and turn all our goals into habits we don't even think about anymore. We can do this One Step At A Time - together!
Saturday, April 3, 2010
Friday, April 2, 2010
A Shake Too Good To Be True?
Shakeology®: A Shake Too Good to Be True?
By Dr. Mark Cheng, PhD
This is an article from a professional who teaches for one the most respected kettlebell training communities in the country. It was written by Dr. Mark Cheng in response to some of his students and peers who were questioning his vocal support of Shakeology. Dr. Cheng gave us permission to reprint it here.
--------------------------------------------------------------------------------
Lately, I've made mention about my use of the nutritional product Shakeology, and some folks have been questioning if I've abandoned the RKC ranks and gone "P90X" on them. So let me set the record straight . . . definitively . . . once and for all.
I heard about Shakeology before there WAS a Shakeology, directly from the mouth of its inventor—Isabelle Brousseau. The wife of Beachbody CEO Carl Daikeler, Ms. Brousseau is a singularly talented coach and highly educated researcher. She's spent years studying the advanced principles of elite human performance from authorities around the world, and I was honored to have the chance to share Pavel Tsatsouline's Hardstyle RKC kettlebell training method privately with her. As an adept student, she was on the fast track to preparing for her RKC instructor certification when she decided to take time off upon learning she was expecting her first child.
During the times I spent training her, Isabelle and I spoke about Chinese herbal medicine, and she mentioned she was researching ways of combining all-natural foods with the highest possible nutrient values into a meal-replacement shake designed for athletes and people-on-the-go. When she mentioned wanting to put in high quality ayurvedic herbs, Chinese herbs, antioxidant-rich fruits and vegetables, prebiotics, and a host of other vitamins and minerals, my initial reaction was, "Yeah, right!"
My doubts were not unfounded. Having spent years studying (and consuming) Chinese herbal medicines, I had a familiarity with a good deal of what Brousseau was talking about. The ingredients she'd mentioned sounded like a wish list that only insiders would know of and only the filthy rich and well-connected could afford. On top of that, the taste of such a mixture, I surmised, would probably make even the least sensitive tasters wretch with disgust. To make a mixture that would contain the type of ingredients she mentioned, be stable enough to ship and store, and not taste like the bottom skim of a Los Angeles sewer was a pipe dream as far as I was concerned. So I filed the conversation away in my mental round file. A couple of years later, when I met with Carl to discuss a project idea, I saw the finished product on his shelf. Eager to see how far from the initial ideal the finished product had to compromise, I was in for a shock.
Not only did Shakeology have EXACTLY the type of ingredients that Isabelle had mentioned during our training sessions, but it had MORE!
Some notables:
Astragalus: widely used in Chinese medicine as an immune system regulator
MSM: one of the most popular supplements for joint health
Chia: the Mayan super-seed with more calcium than whole milk, more omega-3 and -6 than salmon, and more protein than kidney beans
THREE different proprietary blends and some vitamins and minerals that actually exceeded the U.S. RDA.
This stuff looked like it was fit for a king for sure. So I was curious to put it to the final 2 tests: taste and performance. I wanted to know if it smelled or tasted anything like what I thought it would and was curious if it'd make a difference for my high-velocity, high-output, high-mileage lifestyle.
A little background: I'm a caffeine junkie by virtue of workaholism. Ever since discovering the "joy" of all-nighter homework sessions in high school, I became keenly aware of the value of being able to work harder and sacrifice sleep. So when the NoDoz, Vivarin, and Mountain Dew lifestyle needed an adult turn after I'd graduated and started writing, teaching, treating patients, travelling, training, and trying to spend time with my family, I dove hip deep into energy drinks like Red Bull, Monster, and caffeinated energy bars like Pit Bull. When I speak well about a nutritional product, it's for one reason: it helps me get my work done while keeping me healthy. Another bit of background: I'm a glutton. I love food, especially food that tastes good. I never met a filet mignon that I didn't like, and never met one that I didn't like better wrapped in bacon, with a side of bacon-wrapped scallops, and mashed potatoes—topped with bacon. If it doesn't taste good, I don't care how good it is for me. I'll STILL probably not like it well enough to be disciplined about taking it.
The Greenberry Shakeology bag that Carl gave me turned my ball of preconceived notions and stood it on its ear. From the moment I opened the bag, the scent was wonderful, like a dessert that you're eager to tear into. So I dumped some ice and water into the blender and dropped a scoop of the bright green powder in with it. I didn't add juice or other fruits because I wanted to know exactly how this tasted by itself, unadulterated. The next sound I heard after taking my first sip was, "Yum!" It passed the taste test.
Next was the travel test. I wanted to see how it kept me going while traveling, so instead of my usual chain-drinking habit of Monster or Red Bull, I tried a shake or two during the day, usually with one in the morning. I brought Shakeology with me to New York, New Mexico, and most recently to Australia to see how I'd do with it, and the results were remarkable. I had sustained, stable energy, but without the jitters, aggression, and hard drops afterwards. When I travel, I travel to teach, and I have to be up, energetic, strong, and focused. My days here in LA revolve around teaching, training, treating patients, and trying to steal moments with my family. So if something doesn't give me the energy to do what I need, I can't waste my precious time or hard-earned money with it.
Shakeology has proven itself to be able to give me all of that on multiple occasions, both while traveling and here in Los Angeles. You can draw your own conclusions about any product you want, but I'm sharing my experiences with Shakeology here openly. And if you think I'm endorsing it only for financial gain, you couldn't be more wrong. I signed up as a "Coach" so I could buy the product for myself! If you want to try it, you know where to find it, and get ready to be surprised how little such high-quality nutrition costs!
By Dr. Mark Cheng, PhD
This is an article from a professional who teaches for one the most respected kettlebell training communities in the country. It was written by Dr. Mark Cheng in response to some of his students and peers who were questioning his vocal support of Shakeology. Dr. Cheng gave us permission to reprint it here.
--------------------------------------------------------------------------------
Lately, I've made mention about my use of the nutritional product Shakeology, and some folks have been questioning if I've abandoned the RKC ranks and gone "P90X" on them. So let me set the record straight . . . definitively . . . once and for all.
I heard about Shakeology before there WAS a Shakeology, directly from the mouth of its inventor—Isabelle Brousseau. The wife of Beachbody CEO Carl Daikeler, Ms. Brousseau is a singularly talented coach and highly educated researcher. She's spent years studying the advanced principles of elite human performance from authorities around the world, and I was honored to have the chance to share Pavel Tsatsouline's Hardstyle RKC kettlebell training method privately with her. As an adept student, she was on the fast track to preparing for her RKC instructor certification when she decided to take time off upon learning she was expecting her first child.
During the times I spent training her, Isabelle and I spoke about Chinese herbal medicine, and she mentioned she was researching ways of combining all-natural foods with the highest possible nutrient values into a meal-replacement shake designed for athletes and people-on-the-go. When she mentioned wanting to put in high quality ayurvedic herbs, Chinese herbs, antioxidant-rich fruits and vegetables, prebiotics, and a host of other vitamins and minerals, my initial reaction was, "Yeah, right!"
My doubts were not unfounded. Having spent years studying (and consuming) Chinese herbal medicines, I had a familiarity with a good deal of what Brousseau was talking about. The ingredients she'd mentioned sounded like a wish list that only insiders would know of and only the filthy rich and well-connected could afford. On top of that, the taste of such a mixture, I surmised, would probably make even the least sensitive tasters wretch with disgust. To make a mixture that would contain the type of ingredients she mentioned, be stable enough to ship and store, and not taste like the bottom skim of a Los Angeles sewer was a pipe dream as far as I was concerned. So I filed the conversation away in my mental round file. A couple of years later, when I met with Carl to discuss a project idea, I saw the finished product on his shelf. Eager to see how far from the initial ideal the finished product had to compromise, I was in for a shock.
Not only did Shakeology have EXACTLY the type of ingredients that Isabelle had mentioned during our training sessions, but it had MORE!
Some notables:
Astragalus: widely used in Chinese medicine as an immune system regulator
MSM: one of the most popular supplements for joint health
Chia: the Mayan super-seed with more calcium than whole milk, more omega-3 and -6 than salmon, and more protein than kidney beans
THREE different proprietary blends and some vitamins and minerals that actually exceeded the U.S. RDA.
This stuff looked like it was fit for a king for sure. So I was curious to put it to the final 2 tests: taste and performance. I wanted to know if it smelled or tasted anything like what I thought it would and was curious if it'd make a difference for my high-velocity, high-output, high-mileage lifestyle.
A little background: I'm a caffeine junkie by virtue of workaholism. Ever since discovering the "joy" of all-nighter homework sessions in high school, I became keenly aware of the value of being able to work harder and sacrifice sleep. So when the NoDoz, Vivarin, and Mountain Dew lifestyle needed an adult turn after I'd graduated and started writing, teaching, treating patients, travelling, training, and trying to spend time with my family, I dove hip deep into energy drinks like Red Bull, Monster, and caffeinated energy bars like Pit Bull. When I speak well about a nutritional product, it's for one reason: it helps me get my work done while keeping me healthy. Another bit of background: I'm a glutton. I love food, especially food that tastes good. I never met a filet mignon that I didn't like, and never met one that I didn't like better wrapped in bacon, with a side of bacon-wrapped scallops, and mashed potatoes—topped with bacon. If it doesn't taste good, I don't care how good it is for me. I'll STILL probably not like it well enough to be disciplined about taking it.
The Greenberry Shakeology bag that Carl gave me turned my ball of preconceived notions and stood it on its ear. From the moment I opened the bag, the scent was wonderful, like a dessert that you're eager to tear into. So I dumped some ice and water into the blender and dropped a scoop of the bright green powder in with it. I didn't add juice or other fruits because I wanted to know exactly how this tasted by itself, unadulterated. The next sound I heard after taking my first sip was, "Yum!" It passed the taste test.
Next was the travel test. I wanted to see how it kept me going while traveling, so instead of my usual chain-drinking habit of Monster or Red Bull, I tried a shake or two during the day, usually with one in the morning. I brought Shakeology with me to New York, New Mexico, and most recently to Australia to see how I'd do with it, and the results were remarkable. I had sustained, stable energy, but without the jitters, aggression, and hard drops afterwards. When I travel, I travel to teach, and I have to be up, energetic, strong, and focused. My days here in LA revolve around teaching, training, treating patients, and trying to steal moments with my family. So if something doesn't give me the energy to do what I need, I can't waste my precious time or hard-earned money with it.
Shakeology has proven itself to be able to give me all of that on multiple occasions, both while traveling and here in Los Angeles. You can draw your own conclusions about any product you want, but I'm sharing my experiences with Shakeology here openly. And if you think I'm endorsing it only for financial gain, you couldn't be more wrong. I signed up as a "Coach" so I could buy the product for myself! If you want to try it, you know where to find it, and get ready to be surprised how little such high-quality nutrition costs!
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