December 15, 2010
10 Tips for Controlling Your Inner Cookie Monster
By Mark Nelson from Beachbody
December 9, 2010
Wow, it’s been a crazy busy couple of weeks. My new saying is, "Full Plate, Full Life" and I truly believe in it. I used to resent my busy schedule and lack of time. I now realize that I’m very lucky to have my life, my family and my responsibilities. Once I realized that, I knew that there were ways to make it work just by changing my attitude. Alisha and I went to a 4 day PSI (Personal Success Institute) seminar in Phoenix last weekend. Completely changed our lives. I met some amazing people and heard some amazing stories and realized how lucky I am to have what I have. But I also realized how much improvement I could do on myself and my attitude toward my life and my goals.
The facilitator was a P90X grad and kept referring to us (about 8 coaches there) as the "P90" crew. Several people there were wanting to change their lives and get in shape, some were wanting to work on their inner problems and some on their businesses. But what was funny was how Jeff (facilitator) kept referring to P90X and how it compares to our lives. He mentioned how when you want to get in shape, you have to eat right and workout. There’s no magic pill that will fix it for you. He then went on to talk about the pain your body goes through during the changes it experiences and how it relates to life and the pains we go through when we just live life. There’s the pain we experience when we lose a loved one, like Alisha did when her grandmother died last week, or maybe it’s the pain of losing your job….or maybe you have goals you set in your life that aren’t coming true. The obstacles you’re facing seem too big to conquer. That’s when most people give up. That’s especially true with your fitness.
So what do you do? Here’s some tips that I learned over the weekend that I wanted to pass on. First and foremost be excited! Excitement creates EVERYTHING. If you can think it, you can create it. Think about what your fitness goals are and be SMART. What do I mean by smart? This: S-specific (be specific w/ your goal), M-Measurable (make it a goal you can track as you go), A-attainable (make it a realistic goal but don’t be afraid to aim high), R-risk (take the risk of failing, or you’ll never succeed) and T-time (be patient and enjoy the journey). Visualize your goal. Is it a dress you want to fit in? Is it to be the dad who can take his shirt off next summer and be OK with it? In the end it’s you that has to be happy. Don’t worry about what other people think, worry about what you think and do it for yourself and your confidence. Don’t do it for other people, because you’ll never stick with it.
Last thing, remember that age has nothing to do with it! It doesn’t matter how old you are, you’re always growing and becoming a better person. Commit to be better. Beachbody’s motto has never been more true. Decide, Commit, and Succeed!
If you have any questions or need help, please contact us with any questions that you may have. We’re here to help.
December 1, 2010
A phenomenal article by a very smart guy! Beachbody’s own Steve Edwards on what the do’s and dont’s are when it comes to supplements.
4 Supplements to Watch Out For
December 1, 2010
Start your P90X One on One subscription for 1 penny this month!!! For all you P90X lovers, a subscription to the P90X One on One’s will take you to the next level and get you ready for P90X MC:2 next year. Here’s all the details.
You may recall the coveted P90X ONE on ONE penny promotion. This December, we’re bringin’ it back for another spinâ€”and just in time for the holidays.
If you’re new to the penny promo, here’s how the offer works:
Anyone who subscribes to the P90X ONE on ONE series (it’s our only Home Direct workout program!) this December will receive their first DVD for just $0.01.* And seeing as how the average turn for a customer is roughly five months, that’s some serious commission potential for you. So get the word out while the X is hot.
Tip: Get five friends or family members to try it while New Year’s resolutions are on their mind. It’s the perfect complement to P90XÂ® and delivers a challenging new workout to your doorstep every month. What’s better than that?
About the December Workout
"Even Tony was scared of this lineup. Get ready for moves that are just plain cruel like jack-in-the-box knee tucks. Or Think Drills that’ll make you think twice about your coordination. This is plyo to the Nth degree. Let the sweating begin."
"Feed on a steady diet of plyo for an hour with (thankfully) a few iso moves thrown in for dessert. You’ll be spinning, jumping, squatting, lunging, frog hopping and more. Work on your balance, vertical jump and just plain staying alive."
Here’s a sample of what you get!!!!
November 30, 2010
The holidays shouldn’t leave you looking like a bowlful of jelly. As fun as the holiday season is, it can be rough on your fitness program. Bad weather, stress, and lack of time can sap your motivation, while parties, visitors, and vacations can distract you from your workouts. It’s no wonder so many people gain weight in November and December, only to regret it on January 2nd.
But it doesn’t have to be that way. You can keep up or even improve your fitness level, stave off weight gain, and enjoy the holidays as much as ever. Just stick with the following guidelines.
1. Manage Your Time.
Scheduling your workouts in advance, either with a printed workout calendar or online with WOWY SupergymÂ®, is always a good idea. But it’s especially important over the holidays, when just saying "I’ll do it when I have time" can be a recipe for failure. Your free time is sure to get filled up with other activities, and it’s easier than ever to forget about working out. On the other hand, if you schedule your workouts just like any appointments, you’re much more likely to do them when the time comes. (Better still, invite some Workout Buddies to join you for extra motivation.)
If you absolutely can’t find time on a particular day, mark it as a recovery period, and make sure you have a workout scheduled for the day afterward. It’ll prevent you from losing the fitness gains you’ve built, and ensure that you keep your exercise habit intact.
2. Keep up your energy.
If your holiday period is marked by flurries of frantic activity followed by a worn-out feeling, you’re not alone. But you can shorten those "dragging" periods with these healthy habits:
- Stick to your food plan. Loading up on high-carb holiday treats can cause blood sugar fluctuations that leave you feeling tired, while subsisting on rushed snacks or skipping meals entirely prevents you from getting the fuel you need. But regular, high-quality meals and snacks will keep you running at top speed, whether you’re working out or fighting over the last Dora the Explorer doll in the toy store.
- Take time to relax. A meditation session, a round of yoga, or just a few minutes sitting with a hot drink or your favorite music will go a long way toward recharging your batteries.
- See the light. If your energy takes a nosedive in the wintertime, you may be suffering from seasonal affective disorder, a mood-dampening condition caused by too little light exposure. See if you perk up after getting more rays (either by spending more time outside on sunny days, or by using a full-spectrum light box). If that doesn’t help, see your doctor.
- No skipping. If you feel a little tired before a planned workout, don’t take that as a signal to skip it. Chances are your energy levels will pick up once you start moving. And when you exercise regularly, you’re much less likely to experience those lulls during the rest of the day.
- 3. Travel right.
This is a great time of year to take a vacation or visit familyâ€”but without advance planning, those trips can bring your fitness program to a screeching halt. Here’s how to avoid that:
- Protect yourself on the plane. Since there’s no guarantee that an airline will have healthy food on hand, pack a meal or snack in advance, and make sure you drink plenty of liquids. If you’re worried about catching something on the flight, boost your disease-fighting ability with Herbal Immune Boost.
- Watch out when eating out. Travel often means a lot of restaurant meals, and that can derail your food plan in a hurry. Try to find restaurants that serve high-quality meals, or, if that’s not possible, order the best of what is on the menu. (Even the IHOPÂ® has some healthful, high-protein selections these days.) But if you eat in a chain restaurant, check out the nutrition ratings just to make sure you’re not getting one of those 2,000-calorie salads.
- Organize healthy activities. When you go to a warm beach or on a ski vacation, this is a no-brainer. But if you’re traveling to an unfamiliar city, you should find out in advance what you can do that requires a little movement. And if you’re staying with family members who prefer life on the couch, suggest some outdoor gamesâ€”or, if the weather isn’t cooperative, healthy indoor activities. Even a post-meal walk will get everyone’s blood pumping and prevent total lethargy from setting in.
- Take your workout with you. One of the many benefits of a DVD workout program is that it’s portable. Decide which workouts you’ll want to do during your trip, and pack those DVDs, along with a resistance band. If you don’t have one, see if the place you’re staying has basic gym equipment, or stick to exercises that don’t require any.
4. Take care of your health.
Nothing can derail a workout program like getting sick. And you may be extra-vulnerable to illness at this time of year, when stress and bad weather collide with cold and flu season. But a few basic precautions can improve your odds:
- Wash your hands frequently, especially before touching your nose or mouth. (A recent study found that it doesn’t matter how hot the water is, but for maximum benefit, you need to lather with soap for at least 20 seconds.)
- Avoid germs. If you work out in a gym, clean the equipment with antibacterial spray, or at least cover it with a towel. Warm, moist surfaces are an ideal place for germs to live and grow.
- Get plenty of sleepâ€”less than 7 or 8 hours per night can compromise your immune system. (It can also slow your exercise recovery.) Try to save the late-night carousing for times when you can sleep late or take a nap the next day.
- Drink plenty of water. It’s easy to forget when it’s cold outside, but staying hydrated helps keep your immune system in top working order.
- Get a flu shot. Remember, there are different strains of the flu virus every year, so last year’s shot won’t keep you protected.
- Maintain your healthy eating habits, and get a complete supply of vitamins every day. (To make sure, supplement with ActiVitÂ® Multivitamins or ShakeologyÂ®.)
If you do come down with a mild cold, it’s okay to keep working outâ€”moderate exercise can actually boost your immunity. (Though if you’re following a high-powered program such as P90XÂ® or INSANITYÂ®, you should ramp down the intensity for a while.) But if you have a fever, chest congestion, or can barely get out of bed, that’s a sign that you need to rest up and recover. When in doubt, ask your doctor.
If you have any questions, contact us today! We’re here to help.
November 24, 2010
Here’s a great article I found to help you make your Thanksgiving a little healthier. Hope you all have a wonderful Thanksgiving and we’ll see you next week!
Healthy Holiday Eating Tips for Thanksgiving
Written by Gloria Tsang, RD of HealthCastle.com
Published in Nov 2005; Updated in Nov 2007
(HealthCastle.com) Do you know that the average Thanksgiving dinner has over 2000 calories? It can be a real challenge if you are watching your waistline. The following are some eating tips so that you can still look good and be healthy after the Thanksgiving dinner without having to deprive yourself.
Healthy Holiday Eating Tips for Thanksgiving
If you are a guest of a Thanksgiving dinner:
If you are the honorable chef of a Thanksgiving dinner:
Healthy Thanksgiving Recipe Substitution Tips
Recipe calls for…
1 whole egg
2 egg whites
low fat plain yogurt or low fat sour cream
skim or 1% milk
heavy cream (not for whipping)
1:1 ratio of flour whisked into non fat milk (e.g. 1 cup of flour + 1 cup of non fat milk)
chilled evaporated skim milk or other low fat whipped products such as Nutriwhip
|cheese||low-fat cheese (please note: non-fat cheese does not melt well if use in cooking or baking)|
cream of mushroom
fat-free cream of mushroom
November 24, 2010
With it being a short week, we were short on time…so we decided to show you a recipe from Tony Horton’s personal chef Missy Costello (a good friend of ours) and a wonderful cook. She’s taught us a lot. For more videos like this, contact us today to find out how you can access more recipes and fitness tips on a weekly basis from Beachbody’s trainers and experts.
November 17, 2010
This week’s recipe, a little salmon dish. Really good!
November 14, 2010
Everyone tells me, "I can’t do pull ups or chin ups". They start P90X and they quit because they let their mind get wrapped up in the results! You can’t let your ego get in your way. Here’s a great video from the man himself…showing how to do pull ups no matter what your fitness level.
November 12, 2010
Easy and good!
November 10, 2010
Not all foods that are marketed as healthy are….it’s one of the reasons why Alisha and I use products like Shakeology, for it’s nutrition density. So what is Nutrition Density. Glad you asked. Here’s a great article I found to explain just that. After you read it, let me know your thoughts. If it sparks something inside of you and you’re wanting to make a healthy lifestyle change….let me know. We’ll be happy to send out some Shakeology samples so you can see what it is that this article refers to as "Super Foods". It’s amazing what happens to your body when you feed it right!
What Is Nutrient Density
How do you decide which foods you want to eat? Flavor? Texture? Convenience? Comfort? Many people choose the foods they eat based on immediate gratification, without much thought about the long-term effects of their selections. That often results in choosing foods that taste good, but are not good for you.
What about the nutritional value of the foods you eat? When you choose your foods, be sure to consider the nutrient density of the foods. Nutrient density refers to the amount of nutrients for the given volume of food. Nutrient-dense foods have lots of nutrients, generally with fewer calories. All those superfoods you’ve heard about are nutrient dense foods. Energy-dense foods have more calories for the volume of food and generally fewer nutrients.
How Nutrient Density Works
You are hungry and it is a few hours until dinner so you decide you want a snack. You can choose either an apple or a glazed donut. They are roughly the same size and either food works as a quick snack so you can get back to work. Which one do you choose?
Hopefully you chose the apple. Why? The apple has around 80 calories and lots of vitamins, fiber and phytochemicals that will keep you healthy. The fiber and water in the apple will fill your stomach and keep you satisfied until dinner.
The donut has calories. Lots of calories. In fact, the donut has more than 200 calories but it doesn’t have many nutrients. There is only about one gram of fiber so it won’t keep you feeling full either, so eating that glazed donut will frequently lead to eating a second one. The donut also has lots of unhealthy saturated fat and plenty of sugar. Sure it tastes good, but your body might pay quite a price for the immediate gratification.
You can also compare nutrient density using the amount of calories in the food rather than volume or portion size. Let’s compare a cup of carrot slices to four saltine crackers. Both snacks have about 50 calories, but the carrots have many more nutrients for the same number of calories. The carrots are nutrient dense; the crackers are energy dense. This is important for people on weight-loss diets. Foods that are low in calories, but high in fiber and other vitamins, will keep you satisfied and healthy while you lose weight.
You can probably already see from the examples that brightly colored fruits and vegetables are big winners in nutrient density. That’s one reason why so many fruits and vegetables qualify as superfoods, or foods that are rich in nutrients and other compounds that have healthy benefits such as fiber, phytochemicals and essential fatty acids. The superfood fruits and vegetables include carrots, tomatoes, broccoli, kale, spinach, berries, apples, cherries, pomegranate and oranges.
Other nutrient-dense superfoods include salmon, tuna, trout, low-fat dairy products, oatmeal and whole grains, soy, dry beans sand even some fortified foods. On the other hand, energy-dense, nutrient-poor foods include things that are high in sugar and fat such as refined white breads, pasta, pastries, processed lunch meats and cheeses, ice cream, candy, soda, potato chips and corn chips. In other words, junk food.
Choosing nutrient-dense superfoods at the grocery store is pretty easy if you stay along the edges of the store, where the produce, fresh lean meats, low-fat dairy and fresh bakery goods are found. These fresh foods may be more expensive than the energy-dense packaged foods, but you buy more nutrition for that price. Of course, most shoppers choose some packaged foods for convenience, but you can still make smart choices with those products — just read the labels.
You can easily find the Nutrition Facts labels on the backs or sides of the packages. Look at the serving sizes, note the number of calories per serving and look at the amount of fiber, vitamins, calcium and iron. The packaged food that has the better combination of lower calories, higher nutrients and less sodium is the winner.
You can prepare nutrient-dense meals by choosing nutrient-dense superfoods and ingredients for your dishes. A nutrient-dense meal should have one serving of a healthy protein source such as legumes, fish, poultry or low-fat meat. One serving is typically about the size of a pack of playing cards. The rest of the meal should be made up of healthy side dishes. Vegetables are always good, even with a little bit of cheese or sauce. Whole-grain pastas, brown rice and wild rice are good choices as well. A green salad with lots of vegetables can make a nice nutrient-dense superfoods side dish or can be a great meal on its own. Clear soups with lots of vegetables are nutrient-dense compared to cream soups which have more calories and are more energy dense.
Would I Ever Choose Foods That Are Energy-Dense?
People who are underweight need some energy-dense foods to make sure they are getting enough calories to gain weight. Healthy energy dense foods include peanut butter, dried fruits, starchy vegetables and cheese.
Why Should I Think About Nutrient Density?
Eating nutrient-dense food will ensure you are getting all the nutrition you need. A nutrient-dense diet won’t leave you feeling hungry so maintaining your weight is much easier. Choosing nutrient dense foods can become second nature. Once you understand which foods are more nutrient dense, the rest is easy. Just remember that the foods you eat can affect your health in a big way. To be healthy or unhealthy? The choice is yours.
November 10, 2010
Great read on why it’s important to understand what your blood pressure is and what it means to you. Mine used to always be high, before I changed my lifestyle. It’s amazing how you can change the numbers in your body by changing your lifestyle. Enjoy…
For the last few issues, weâ€™ve been trying to get a message across to you in this column. Do you have it memorized yet? Your body is amazing. You get a do over. It doesnâ€™t take that long, and isnâ€™t that hard if you know what to do. We want you to know how much control you have over your quality and length of life.
What we are excited about today is your blood pressure. A new survey (we tell you about it below) reminded us of how important blood pressure is, so let us remind you: Your blood pressure is the second most important number for you to know (your spouseâ€™s birthday is No. 1).
Low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol, triglycerides and blood sugar are on that list, too, but blood pressure (BP) swamps those in importance. Moving from the worst to the best cholesterol numbers makes about a six-year positive difference in your RealAge.
But moving from high to normal BP makes as much as a 25-year difference.
First, what do the numbers measure? Hereâ€™s the scoop: The top numberâ€”known as systolic pressureâ€”reflects the pressure created in your arteries when your heart squeezes blood out into your blood vessels. The bottom, or diastolic, number indicates the pressure when your heart relaxes. Both numbers indicate what is pushing against your arterial walls.
Moving from the U.S. average (129/86) to 115/75 can make you nine years younger. Put another way, when veterans with an average age of 55 years had untreated diastolic BPs in the 90-plus range, more than 35 percent of them died in five years, as opposed to less than 7 percent when they got that diastolic BP under 85.
So what did the survey say? In this 2,400-person survey, about nine out of 10 adults (89 percent) who self-reported having high blood pressure believe the condition is a cause for concern and want to understand what is going on in their bodies to cause it. But less than a third knew their numbers or knew if they had good control. Ugh.
We feel compelled to say anyone, yes, everyone weâ€™ve seen, can get their BP lower than 135/85, and more than nine out of 10 can get it to less than 120/80.
If you heard that your systolic blood pressure should be 100 plus your age, you heard what used to be commonly stated but wrong. Also outdated is the assumption that 120/80 is healthy. The BP you want is 115/75 or less. If your day-to-day BP is consistently higher than optimal, you have work to do.
Letâ€™s be blunt: You donâ€™t need to be a statistic. Having high numbers makes you part of a real health epidemic, one that will be responsible for more than 60,000 deaths this year in the United States and more than 6,000 in Canada. In fact, cardiovascular disease is the largest killer in North America, responsible for 900,000 deaths a year in the United States alone.
And hereâ€™s motivation for knowing the number and aiming lower: If youâ€™re 55 years old, every five-point increase above that optimal top number of 115 makes your RealAge one year older. Ditto a seven-point increase in the bottom number. Healthy (and good-tasting) food choices and physical activity often will bring the numbers downâ€”see below. And if you lose waist, even better: Shedding just 10 percent of the weight you gained since you were 18, or 2 inches of waist, will bring both numbers down and make your arteries years younger.
If you know your numbers and you and your doc set a goal, you can start aiming for lower readings and start doing more of the things that we know help people reach their blood pressure goals. Get a device and measure itâ€”weâ€™d like you to aim for 115/75, but work with your doc.
Looking for a Cause
There are a lot of things we can blame high blood pressure on: the dollar menu at the corner fast-food joint, the burden of pending mortgage payments, our family heritage. And itâ€™s true that things like poor diet, stress and genetics can play a role. So can a lack of walking.
But there are also changes that happen inside your body that can lead to high blood pressure. And you may never know the real reason your numbers are high.
But hereâ€™s what is certain: how to get that number to where it ought to be. First, there are lifestyle changes:
- Eating more vegetables, less meat, less saturated fat and more healthy fat instead, such as olive oil, canola oil and other omega-3 fats like DHA
- Having more real friendsâ€”people whom you trust totally and can confide in, hopefully like your significant other, but the more friends you can confide in, the better
- Walking daily
In addition to these, your doctor may prescribe medication to help lower your numbers. In fact, we ask our patients who need medicines to think of them as friendsâ€”steady, stable friends who help you reach a goal when other things donâ€™t get you there. And there are more medication options than ever to help you do this job. Then why donâ€™t people do so? More than 30 percent donâ€™t fill their BP prescriptions when they do not have to pay for them. Maybe it is the side effects, or maybe they donâ€™t realize how important it is.
But you have to be a smart patient and tell your doc what is bothering you about the medication. There are more classes of drugs than ever, so side effects can be minimized, or you can even find side effects that you like (one pill increases libido, one decreases it). In fact, there are at least 10 major classes of blood pressure pills available today, including the newest class of medication that targets a chemical system responsible for the normal rising and falling of blood pressure: the renin system. In some people, the renin system is too active, and that can lead to high blood pressure.
Your doctor may even start you on more than one type of pill, because combining pills can work in different ways at lower doses, maximizing benefits while minimizing side effects.
Whatever course of action you and your doctor decide is right for you, stick with it. Every point drop in blood pressure could mean that much more health, that much more life, that much younger in RealAge, and that much less risk for high blood pressure dangers like erectile dysfunction, poor-quality orgasms, kidney failure or even the big ones: heart attack and stroke. We want you to keep reading this column. So find out your number, and then get it to your ideal. Talk to your doc about more friends or use the tools at RealAge.com to aim lower.