Saturday, May 29, 2010

Fit Summer

Summer time is pretty much here. Many of us spent the Winter and Spring thinking about how we want to fit into a certain outfit or how we want to have some more energy by the time Summer arrives.
June is a couple of days away. I want to encourage you to keep going. Look at your health and fitness goals as a way of life. Sure a lot of us want it fast. I ask you to really focus on what is important to you. Why do you want to lose weight, drop body fat, increase energy, eat healthier? Is it to fit in an outfit, is it to run around after your kids, is it to live a long full life? Whatever it is, is fine. First, I ask you to own it!! Don't worry about what someone else may say to you. You know what I mean, the people that say, " You look fine, you don't need to lose weight, you can eat and drink this, you workout hard, right?" Hey, are these the other persons goals or yours we are talking about here? That being said, I am not telling you that you can't eat something like dessert or have a drink, please, we all do in moderation. Enjoy yourself and don't feel guilty, just make sure you stick to eating healthy the rest of the time. Get in exercise that makes you happy and one that you enjoy!! With it being Summer time, that means more outside activity. Use this time to enjoy the beautiful days, move and have fun!

Eating: Remember that foods like carbs are good for you, don't eliminate them completely. They help us perform mentally and physically. Choosing the best carbs is important, especially if you do need to lose some weight. Instead of the pasta, white breads and sugar cereals. Choose,whole grain rice, whole grain breads, sweet potatoes, fruits, and legumes.

If you are interested in getting started with a great Cleanse with Shakeology, scroll down and read about the 3 Day Cleanse facts. It will answer your questions and you can let me know what you think. I have posted some great recipes for Shakeology too.

Thursday, May 27, 2010

Team Beachbody Nutrition

Meal Plans
Team Beachbody® makes it easy to plan everything you’re going to eat, so you’ll always have delicious food that supports your fitness and your weight loss program. You can figure out your personal nutrition requirements, build and print out menus and shopping lists, and make sure you have plenty of variety so you’ll never get bored.
Choose Your New Meal Plan
New! Our updated meal planner is more customizable than ever, with lots of extra features that make it even easier to lose weight and get fit. In order to use these features, you'll need to select a plan (even if you had one previously). Use the Meal Plan Wizard to choose your plan, or self-select if you already know which plan you want and your daily calorie requirements.

Meal Plan Wizard
The best way to select a plan is with the Meal Plan Wizard. By asking a few simple questions, it'll determine the kinds of fUse this plan if you prefer a low-carbohydrate diet, or as a temporary way to fast-track your weight loss.
ood and daily calorie levels that are ideal for your fitness and weight loss goals, especially if you're using a Beachbody workout program. (You'll still be able to select a different plan if you want. And whichever plan you choose, you'll be able to personalize it with your favorite foods.)

Self-Select Your Meal Plan
If you already know the kind of meals you'll want and the number of calories you'll need each day, select one of the four basic plans below. You'll still be able to customize it with your favorite foods and other preferences.

Our Balanced Plan- will give you everything you need for your weight–loss goals and activity levels.

Power Vegetarian Plan- If you want meat free meals that let you get fit, lose excess fat,and stay energized, choose this plan.

Low Carb express Plan- Use this plan if you prefer low carbohydrate diet,or as a temporary way to fast track your weight loss.

Active Life Style Plan- If you lead a very physical active lifestyle,this plan will provide the fuel you need.

P90X users: Once you've selected your plan, you can customize your meals according to the P90X 3- phase nutrition guide.

Get all your nutrition needs! Get started today!

Wednesday, May 26, 2010

Body Gospel Coming Soon

Ask and ye shall receive! Body Gospel will be available exclusively to the Coach Network store starting May 28th!

What is it?
Body Gospel® is a comprehensive fitness program that connects the power
of faith with the desire to lose weight and get fit. It includes cross-training
workouts set to uplifting gospel music, muscle-firming resistance bands,
and a complete nutrition plan created by inspirational fitness expert Donna
Richardson Joyner. She shows you how to combine this effective program with
your faith in God to transform your body and your life.
Donna Richardson Joyner has starred in award-winning workouts, including
the Buns of Steel and Sweating in the Spirit series. The Oprah Winfrey Show
named her as one of the “Top 5 Fitness Video Instructors.” Donna is in the Fitness
Hall of Fame, and holds the Guinness World Record for leading the world’s
largest line dance, with over 50,000 participants. She is married to nationally
syndicated radio host Tom Joyner.

Why is it so effective?
Body Gospel combines the feeling of empowerment and purpose you feel at
church with what may have previously felt like an impossible struggle—
dropping those extra pounds and getting healthy. Donna’s program, full of
prayer and set to exhilarating gospel music, will have you working out and
worshipping at the same time. She helps you understand that exercise is a
form of praise, and that taking care of our bodies is indeed a form of worship.
In fact, getting in shape and eating healthily will give you more energy to take
care of your obligations and serve God.

Is there really gospel music
in Body Gospel?
All of the Body Gospel workouts are set to
chart-topping gospel hits. In Body Gospel
Live! Donna works out with you in front
of a live gospel choir—it’s a “party with
a purpose!”
Some of the songs that will get you
moving include:
• Hallelujah (The Highest Praise)
• Again I Say Rejoice
• Friend of God
• Going to Another Level
• Testify
• We Win
• The Presence of the Lord
...and many more

What makes Body Gospel unique?
Body Gospel is a fitness program specifically designed for people who live in
faith each day. Drawing on the strength of that faith to support both physical
and spiritual transformation, the program motivates you to lose weight and
get fit while you grow closer to God.
All the components of Body Gospel are linked by the belief that with God’s
help, anything is possible. Donna’s cardio and strength training workouts,
the easy-to-follow nutrition plan, and the Stepping in the Spirit audio CD
emphasize that by relying on Him, you can positively transform yourself in
mind, body, and spirit.

Celebrity trainer
Donna Richardson Joyner
Donna Richardson Joyner is recognized as
one of the premier fitness authorities in
the world. Her life’s purpose and passion is
to educate, empower, and energize men,
women, children, and families to live a
healthy lifestyle.
With Body Gospel, Donna is a messenger of
hope for those looking to transform their
bodies and their lives. She seeks to help
churches and communities adopt healthier
lifestyles by incorporating good nutrition
and daily physical activity. Donna believes
that by combining fitness, nutrition, and
faith, everyone can succeed on the journey
to a healthy mind, body, and spirit.

I am so excited about this program, as a women of God, it is amazing to have this coming out. Contact me today to get your order in, or you can also:
Click the link below and get your name on the list!


Monday, May 24, 2010

Under Rated foods

I reported to you the over rated and now I will share an under rated food with you.
From my Nutrition Action Health Letter
Sunflower Seeds:
Almonds, walnuts, pecans.You often hear about their virtues. But sunflower seeds are rarely in the spotlight. That's partly because there's no seed-industry group that sponsors research and plugs sunflower seeds like the International Tree Nut Council Nutrition Research and Education Foundation does for almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts.

That's a shame, because sunflower seeds are at least as good as most nuts... and they're cheaper. A quarter cup of sunflower seeds has 3 grams of fiber and 6 grams of protein plus 25 to 75 percent of a day's copper, vitamin E, selenium, and manganese and roughly 10 percent of a day's zinc, magnesium, and vitamin B-6.

For a snack, buy sunflower seeds in the shell it will slow down munching. Fro tossing on salads or yogurt, buy them raw, unsalted and shell free. You can easily roast them in a toaster oven for richer flavor. There's only one catch: every 1/4 cup contains 180 calories and it's tough to stop there.

I hope you enjoy. More to come!

Wednesday, May 19, 2010

Body Gospel

At last, combine the power of your faith with your desire to lose weight and get fit! Body Gospel is a first of its kind program including workouts set to incredible gospel music, created by fitness icon Donna Richardson Joyner.
Check out the video below. This program is coming soon: Get this program first, ask me how today!

Tuesday, May 18, 2010

Shakeology Recipes

How do you like to drink Shakeology? Here are some great recipes! Give them a try.

SUNRISE - Antioxidant Special
¼ cup fresh orange juice
1 scoop Berry Shakeology powder
3/4 cup water
Ice to taste

1/2 cup frozen strawberries
½ cup frozen peaches
1 scoop Berry Shakeology powder
3/4 cup water
Ice to taste

1/2 banana
1 scoop Chocolate Shakeology powder
1/2 cup water
¼ cup non-fat soy, rice or almond milk
Ice to taste

Dessert (just kidding! It’s a meal)
1 Tbsp natural almond or peanut butter
1 scoop Chocolate Shakeology powder
3/4 cup water
Ice to taste

BLUES BUSTER (Look out Big Juice Franchise!)
½ cup combined frozen blueberries and blackberries
1 tsp fresh orange juice
1 Tbsp non-fat blueberry yogurt
1 scoop Berry Shakeology powder
3/4 cup of water

¼ cup sliced strawberries
¼ cup raspberries
1 scoop Berry Shakeology powder
¼ cup non-fat soy, rice or almond milk
½ cup water
Ice to taste

Some Additions
To switch up your flavor experiences, and boost your smoothie benefits, you can add:
1 scant tsp fresh orange juice will add a bright flavor punch!
1 Squeeze fresh lemon or lime is a very happy addition to the berry smoothies!
1Tbsp of organic nut butter peanut, cashew, almond, hazelnut are great)
Cinnamon is noted to suppress appetite and level out glycemic levels after meals.
1 Tbsp non-fat yogurt adds satisfying body to the smoothie.

Alternative Foods

Shakeology 3- Day Cleanse

The Science Behind the Shakeology 3-Day Cleanse
by Steve Edwards, Director of Results

I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you decide to try it.

First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.

The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.

How It Works
Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.

We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.

Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.

The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.

What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.

Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won’t Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.

Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

Here is the full plan:

The Shakeology® 3-Day Cleanse
The key is to follow the same regimen all three days.
3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner—can include fish or poultry
No dairy or extra sugars (this includes almond and soy milk)!
Drink 2 to 4 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only

Daily Regimen:
1 cup of green tea to start the day

1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)—optional
Ice to taste
8 to10 oz. of water

Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana mango, etc.)

1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to10 oz. of water

Dinner: Salad with grilled white fish or poultry (roughly 340 calories)
Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
2 tablespoons of dressing—no more!

Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
800 to 1,100 calories per day

2. How often can I do the Shakeology 3-Day Cleanse?
Ideally, you should do it once per quarter (every 3 months)
As the seasons change
Before starting a new workout program
When you feel you need help breaking through a plateau.

3. Should/Can I still do my workouts during the Cleanse?
Depends on the individual
You’ll have less energy than normal, so consider doing it during a recovery week
Try not to do in the middle of P90X® or INSANITY®

4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
Yes! Some people will see results with one or two days
We recommend against continuing the cleanse for more than three days

5. Should/Can I take other Beachbody® supplements during the Cleanse?
Results and Recovery Formula™: No, too much sugar/calories
Others (Omega-3, etc.): Not necessary, but won’t hurt either

***Click here to get your own bag of Shakeology!
It's always a 30 day money back guarantee!

Also for more info and my video on Shakeology! Click on the Tab above- Healthiest Meal of The day.

Saturday, May 15, 2010

Turbo Fire coming soon

I know you are looking for the next best or even a program that can motivate you and help you achieve all of your goals. Well, it is here. Get Turbo Fire this June! Let me know you are ready and I will coach you through this amazing program.I have to tell you that as a trainer and instructor myself I am so excited to be able to show you this program and coach you through it. For those of you that love cardio and are looking for the best way to get it in, or you love P90X and want more cardio, This is it!!
Turbo Fire was created by the Best Trainer and number one master motivator/Fitness Instructor- Chalene Johnson.

Best Workout- HIIT Training can burn up to 9x more fat and calories than traditional cardio workouts.

Best music- hottest sound track they was created just for Turbo Fire
You get the Best Spot in class, Chalene saved the front row, just for you.

The Secret is High Intensity Interval Training: Short burst of maximum effort, followed by quick recovery periods are the cutting edge of training for maximum transformation, proven to get results more than an other type of cardio. Inginite your metabolism and be ready to created a phenomenon know as the After Burn Effect. It is why you can burn up to 9x more fat and caloried with Turbo Fire than any other traditional cardio program you have ever tried.

Watch the Video below. It will be released in June, Coaches get it first. So if you are ready to join my team, let me know and you can get this amazing program first too!!

Wednesday, May 12, 2010

One on One and Turbo Fire

From May 3rd through June 2nd, we will feature a special subscribers-only preview of the hottest new Beachbody® title, TurboFire®.

New and existing Tony One on One subscribers will get a full sample workout from TurboFire, the new High Intensity Interval Training (HIIT) program. If you've been looking for a killer cardio program, this is it. High-impact interval training has been shown to rev up your metabolism and keep it revved up, long after your workout is finished. In fact, a TurboFire workout can burn up to 9 times more fat and calories than a traditional cardio workout.

TurboFire is a great idea for P90X® users who want to add more cardio to their regimen and an excellent "graduate" course for Turbo Jam®, Hip Hop Abs®, or Slim in 6® enthusiasts.