37.5 lbs. in Four Months with 21 Day Fix

 

4796_700x355_August_2015_0020_21_BarbaraR_gng9iu

Barbara R lost 37.5 lbs. in four months with 21 Day Fix. She entered her results intoThe Beachbody Challenge, and won the $500 Daily Prize for August 21st!


Tell us about your life before you started the program. How did you feel about yourself and your body?
I didn’t have much confidence in myself and felt so bad that I let myself gain so much weight over the past year (30 lbs.). I wasn’t able to fit in my clothes and it made me feel so bad that I was having to buy larger clothes. A very low self-esteem when it came to being overweight.

What inspired you to change your life and begin your transformation journey?
I knew that I needed to do something about my weight gain (for my health and overall confidence). Then, I kept seeing my niece Shawn (a Beachbody Coach) post her transformation journey and I wanted to give it a try! She inspired me to get back to eating healthy and exercising again! I wanted to live the healthy lifestyle that I knew was good for me, but just kept putting it off!

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?
Eating healthy, losing weight, and exercising! The 21 Day Fix meal plan helped me realize how much food I was eating and how much of the wrong foods I was eating. The containers worked great for showing me portion control and the right foods to eat. The 21 Day Fix workouts were easy to follow and Autumn did an amazing job with supporting and encouraging me to stick with the meal plan and workouts! The combo got me back on the right track of living a healthy lifestyle once again! Also, my Coach, Shawn, did an awesome job with supporting, encouraging and accountability through Challenge Groups and sending personal messages to me to make sure that I was doing okay with the program! I’m so happy to be back on the road to a healthier life through eating right and exercising!

4796_BBC_DailyWinners_August_640x640_0020_21_Barbara

 

What in particular did you like about the program you chose?
I liked the modifications in the 21 Day Fix workouts. It was nice to have that, so I could get used to the workouts and then gradually do less modifying. I liked Autumn’s encouraging words throughout the workouts. It kept me going and to not give up! I also liked the food containers and meal plan book! Portion control and knowing what to eat played a huge part in my success with this program!

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
In 4 months, I dropped from a size 16 (jeans/pants) to a size 8, and shirt size XL to S/M. I’m so proud of the weight and inches that I’ve lost over these 4 months (37.5 pounds and 32 inches)!

How has your life changed since completing your Beachbody program?
Confidence in myself has soared high! My health is so much better! I used to have such severe stomach problems in the morning that I couldn’t eat the first thing in the morning and that is all gone. I’m off of my medication for acid reflux and estrogen patches for hot flashes. I have more energy and I don’t feel tired anymore. I can do the workouts with less or no modifications and have gone from 3-5 lb. weights to 5-8 lbs.

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
Knowing that I wasn’t in this by myself and had friendly competition! Everyone in our group was very supportive in encouraging me to keep going and not give up! The daily check-ins were amazing to hold me accountable for my daily food, water, and workouts! Having fun postings to get to know each other was also very helpful for support and encouragement. I felt that I not only was letting myself down, but everyone else if I didn’t stick with the plan. So, that held me accountable!

How did your Team Beachbody Coach support you on your journey?
Shawn sent me private messages to just check in with me on a regular basis, and to see if I needed anything or had any questions. She was also very encouraging all along the way! She gave me so much support by just being there whenever I needed anything! Being available was very important to me! By having the daily check-ins, just knowing that she truly cared about me and how I was doing every day was very important! She’s shown me compassion in every way along this journey! She loves what she is doing and it shows in every way!

How did a Beachbody supplement, nutritional product, or program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeology was great for helping me feel full all morning long. It also helped with the food cravings throughout the morning. I felt more energy and less tired. I’ve always had trouble with constipation and it seems to be helping with that as well. I really like the taste and texture of the chocolate shakes.

How did a Beachbody supplement, nutritional product, or program affect any existing health conditions you have?
I had a knee replacement a year ago and the workouts have really helped out the flexibility of my knee. It’s giving me back a lot of strength by doing the workouts! I feel so much stronger and less pain! Also, I now have no stomach issues (acid reflux) and my hot flashes are just about gone. I believe that working out, eating healthy foods, and drinking Shakeology has made my overall health so much better!

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes.

PiYo Diet: Get the excess fat off you!

Piyo Kickstart

Click Picture to Save BIG!!

Piyo is the new sensation for those who look for a stunning figure now. Introduced by Chalene Johnson, this plan is keenly created to get the leaner and thinner body shape out from all ages and genders of people. Is it easy? Well, that’s what Chalene says. Just by inculcating good food habits and a 25 minutes workout in a day, you will be able to define your body in a way you have always wanted to. Isn’t it wonderful?

Why Piyo diet?

Piyo diet is more of a clean and computed way of your food intake. This is much defined so that you take what you need. You can even eat what you want but the quantity is something that really should be thought upon. The most exciting news is that, you do not have to spend half day in cooking these low fat foods. They are all ready tasty foods, which are going to work fantastic on your body.

What should I eat while I am on Piyo diet?

Almost anything you want, but just be careful of how much to eat. That’s the only check here, to get into a stunning figure of lean body, flat tummy and powerful abs and muscles.

It’s a basic rule that makes this program so effective that, portion eating always helps in flat tummy. This is how you make the portions.

· Breakfast

· AM Snack

· Lunch

· PM Snack

· Dinner

Another point to ensure is to start your day early and finish it early, for a good physique.

Here is a menu of Piyo diet for a week:

Breakfast:

Monday, Wednesday and Friday

¼ cup of oat meal + cup of blueberries+ 2 Half Boiled eggs

Tuesday and Thursday

2 Eggs, 1 cup Spinach, 2 tb spoon Avacado.

AM Snacks:

Monday, Wednesday and Friday

Cucumbers, peppers (1 cup), 2 tb spoon Avacado

Tuesday and Thursday

Apple, 1 1/2 tbsp. of PB, Fat free yogurt ( 1 cup)

Lunch: 

Monday, Wednesday and Friday

Shakeology plus almond milk Plus 1/2 banana

Tuesday and Thursday

Shakeology plus almond milk and 1/2 banana

PM Snack:

Monday, Wednesday and Friday

1 cup broccoli, 1 cup carrots, 2 tbsp. hummus

Tuesday and Thursday

1 cup cherry tomatoes, cucumbers plus 1 tbsp. hummus

Dinner:

Monday, Wednesday and Friday

4oz. seasoned chicken or tilapia and 10 asparagus or summer squash

Tuesday and Thursday

3 oz. Pork Tenderloin or Steak, 1/2 cup sweet potato, Eggplant

You can get creative during Saturdays and Sundays make your own recipes of low fat yet tasty food, to satisfy your taste buds. We are not aiming at starving in this plan but we are trying to limit our diet so that we can eat more often than more quantity. Eating more often in small quantities always helps in fastened metabolism. This is the best advantage of this program that you get all the benefits of a strict starving diet system but you actually fill yourself more times than ever. Isn’t that amazing?

You can use more green vegetables and low fat yogurt in case if you don’t feel full. Adding more vegetables and vitamin c fruits will give you more energy spontaneously and you will have the instant energy but not the stubborn fat. So go for it today, to feel the magic!

piyo2

CLICK THIS PICTURE FOR A CHALLENGE PACK SPECIAL PRICE

Carbs: A Love Story

CarbsNosh On

You’d be hard-pressed to find a woman watching her weight who doesn’t think that carbs are evil. Between diet books like Grain Brain, Wheat Belly, and Cavewomen Don’t Get Fat, it’s no wonder we’re not only terrified of croissants, we’re also pretty sure we shouldn’t be eating whole wheat anything either. But here’s a secret the authors of those best sellers don’t want you to know: You need carbs. In fact, eliminating them could harm your health and make you miss out on one of the most effective ways to stay slim. “Carbs should make up the majority of your diet, especially if you’re active,” says Kelly Pritchett, PhD, RD, a sports dietitian and spokeswoman for the Academy of Nutrition and Dietetics. We cut through the confusion so you can welcome back carbs with open (sculpted) arms.

What Are Carbs, Exactly?

They’re nutrients that break down into glucose, your body’s primary source of energy, and tons of foods contain them. “Carbs get a bad rap, but we need them to keep our brain working and our heart pumping,” says Tanya Zuckerbrot, RD, the author of The Miracle Carb Diet.

Not all carbs are created equal, however. Naturally occurring sugars like fructose in fruit and lactose in dairy, sugars that are added to foods, and refined grains such as white rice are broken down quickly by your body. That means they provide almost-instant energy, but it doesn’t last. And unless they’re bundled with other nutrients, like the fiber in an apple or the protein in yogurt, they’re basically empty calories. Other carbs, such as those found in whole grains, vegetables and legumes, take longer to digest, so you get a steadier supply of energy.

“Carbohydrate-rich foods like bread can be very high in calories,” Pritchett says. “But many foods that contain carbs, such as fruits and vegetables, are low in calories and high in vitamins and minerals.” Others fall somewhere in between: Whole grains contain a lot of nutrients and calories, while low-fat dairy has a medium amount of both. The bottom line: Cut down on added sugar and refined grains and consider all other carbs fair game.

If Carbs Are So Great, Why Is Everyone on a Low-Carb Diet?

Well, it’s easy to overdo it on certain carbs. When you eat any type of carb, your body releases insulin to help you regulate an increase in blood sugar. But your system processes refined carbs so quickly that your blood sugar may dip, setting off an “eat more” signal in your brain.

The problem is, cutting out all carbs can hamper your weight-loss efforts, especially if you’re active. “They’re our primary energy source during exercise, and we can’t get to the same level of intensity if we’re carb depleted,” Pritchett says. She recommends getting 45 to 65 percent of your calories from carbs, depending on how much cardio you do (aerobic activity requires more carbs than Pilates, for example). “You need 130 grams a day just for your brain to function, and active women should aim for between 200 and 300 grams,” she explains.

Skimp on carbs and you’ll also miss out on important nutrients, Zuckerbrot says. “Many of the vitamins and minerals we need come from fruits and vegetables, so cutting these out can lead to deficiencies.” And your mood could suffer, too: A yearlong study found that people on a low-carb diet reported feeling angrier and more depressed than those on a low-fat diet did.

Carbs: Decoded

Why Do I Crave Carbs When I’m Tired or Sad?

They provide the quickest blood sugar boost, and your brain knows that, says Wendy Bazilian, RD, a coauthor of The SuperFoodsRx Diet. They also help your body produce the hormone serotonin, which balances your emotions and gives you that warm, fuzzy feeling (hey, macaroni and cheese is called comfort food for a reason).

The good news: Just because it’s a craving doesn’t mean it’s bad. “High-fiber carbs can help increase serotonin without wrecking your diet,” Zuckerbrot says. Add healthy fats and protein and they’ll keep your blood sugar steady too.

Should I Eat Carbs Before My Workout?

To kill it at the gym, yes. Bazilian suggests eating half a piece of whole-grain toast or half a banana 45 to 60 minutes before your workout. “The idea is to provide your body with easily digestible energy far enough in advance that your workout isn’t interrupted by the digestion process,” she says. (There’s no need to nosh if you’re exercising for less than 60 minutes within a couple of hours after a meal and don’t feel hungry.)

If you have a marathon or triathlon coming up, carb loading can help you store extra fuel and fluid in your muscles, explains Kim Larson, RD, a spokeswoman for the Academy of Nutrition and Dietetics. But don’t pig out on pasta the night before or you’ll feel weighed down during the main event. “You want to increase your carbohydrate intake by up to 100 grams a day — about an extra three servings — starting three days before the big event,” Larson says.

Could I Become Addicted to Carbs?

It’s possible. Recent research in the American Journal of Clinical Nutrition found that study subjects who drank a super-sugary milk shake showed increased activity in their nucleus accumbens, the “pleasure center” in the brain that regulates reward and addiction, four hours afterward. In other words, eating the wrong kind of carbs can become a vicious cycle, Bazilian explains, because your body gets a rush and then crashes, leaving you craving a fix.

Breaking the cycle can be hard, but it’s definitely not impossible. Instead of trying to cut out treats entirely (as if!), combine something sweet, like dark chocolate chips or dried apricots, with something containing healthy protein and fats — think roasted almonds or Greek yogurt — to balance the sugar and slow digestion.

And while the occasional handful of pretzels or side of steamed white rice won’t hurt you, make most of your grains whole.

Your Daily Bread

So what does the right amount of carbohydrates look like? Use this sample menu as a guide. It adds up to nearly 215 grams of carbs, about the ideal amount for an active woman who’s taking in 1,800 calories a day.

Breakfast (43g carbs): Whole wheat English muffin with 1 slice Swiss cheese and 1 egg scrambled with 1 cup spinach + 1/2 grapefruit

Lunch (72g carbs): Turkey sandwich on whole wheat bread with lettuce, tomato, avocado, and cucumber + 6 ounces low-fat yogurt with 1/2 small peach, diced

Snack (15g carbs): Apple + low-fat string cheese

 

Dinner (51g carbs): 2 fish tacos made with corn tortillas, shredded cabbage and mango salsa + small side black beans

Dessert (32g carbs): 1/2 cup light ice cream with 1/2 cup sliced strawberries

It’s All Good — Really

No carb is off-limits, but some are better than others. Here’s how much of each type you should be eating daily.

Starches and Whole Grains: 6 servings

  • 1/2 cup corn or peas
  • 1 potato
  • 1/2 cup chickpeas or lentils
  • 1/2 cup brown rice or whole-grain pasta
  • 1 slice whole wheat bread

 

Vegetables: 3 to 5 servings

  • 1/2 cup broccoli
  • 1 cup leafy greens
  • 12 baby carrots

 

Fruit: 3 to 4 servings

  • 1 apple
  • 1 banana
  • 1 cup berries

 

Dairy: 2 to 3 servings

  • 1 cup low-fat yogurt
  • 1 cup skim milk
  • 1 1/2 ounces reduced-fat cheddar

 

Refined grains: no more than 2 servings (count toward your starches)

  • 1 cup white rice
  • 1 flour tortilla
  • 1 plain bagel

 

Treats: no more than 1 serving

  • 2 squares dark chocolate
  • 1 small cookie

10 Things Everyone Has Thought About at Least Once During Yoga

Hey, we’ve all totally been there.

1. When the teacher says to try a headstand:

2. When your friend accidentally signs you up for hot yoga:

3. But then lets you use her last guest pass to her fancy, swanky studio:

4. When you’ve finally mastered scorpion pose:

5. When your mat is behind the guy who forgot underwear:

6. When your cell phone goes off during class and you try to pretend it’s not yours:

 

7. What you hope your upward dog looks like:

8. What it actually feels like:

9. When the girl on the mat next to you is in full makeup:

10. How you feel every time you leave a 90-minute class:

 

6 Reasons You’re Not Losing Weight

Scale 2

CLICK THE SCALE TO GET A PROGRAM THAT WILL HELP YOU LOSE WEIGHT: 21 Days To a Fantastic NEW YOU.

Diet Mistakes Causing Your Weight-Loss Plateau

Food journal? Check. Regular workouts? Yes, indeed. Enough fiber to keep an entire army regular? You got it. I know how to lose weight. I’ve been writing about the topic for more than a decade. That’s why it was so frustrating when the pounds clung to me like a codependent boyfriend, no matter how hard I tried. A lot of women have this problem, the experts tell me. “Body weight can fluctuate by up to five pounds on any given day, so the amount you shed can easily get lost,” says Pamela Wartian Smith, MD, the author of Why You Can’t Lose Weight. I combed through research and grilled diet gurus to pinpoint little-known reasons that your efforts — and mine — haven’t been showing up on the scale. Who knew?

You Don’t Drink Enough Water

We’ve all heard how important H2O is when it comes to shedding pounds. It helps to suppress appetite, so you’re less likely to overeat. But that’s not all: When you’re dehydrated, your kidneys can’t function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is stored rather than burned off.

What surprised me most, though, is that if you’re upping your fiber intake but not also hitting the bottle hard, things tend to get a wee bit, er, backed up. “It’s important to add fiber gradually and increase water intake at the same time. Otherwise, instead of helping with digestion, fiber may actually lead to constipation,” notes Anna-Lisa Finger, RD, a personal trainer for the Johns Hopkins Weight Management Center in Baltimore. I often consume nearly double the recommended 25 grams of fiber daily. Gulp.

Just how much water should I be drinking? “About one-half your body weight in ounces every day, especially if you’re exercising,” Dr. Smith says. So the eight-cups-a-day rule applies only to sedentary women who weigh 128 pounds (sure as hell not me!). “If you consume an aggressive amount of fiber, another eight to 16 ounces a day is a good idea,” Dr. Smith adds. H2OMG! That amount of liquid — for me, 12 cups a day, minimum — requires serious effort. I fill up with about a liter at each meal, and I’m a peeing machine.

You Skimp on Protein

Several studies show that high-protein diets result in more pounds shed, at least initially. Protein enhances the feeling of satiety and prevents your losing muscle as you lose fat. You also have dietary thermogenesis, which is the energy you burn to process and use the food you eat, on your side. “Your body expends more energy to metabolize protein than carbs or fat,” says Cari Coulter, RD, the program director for Wellspring Weight Loss Camp in Kenosha, Wisconsin. “So higher-protein diets make you burn slightly more calories.”

So how much protein do I need a day? “It depends on your weight, but most women should get 40 to 80 grams,” Dr. Smith says. To accomplish that, I have Greek yogurt (18 grams) or a couple of eggs (13 grams) for breakfast, and I eat a few ounces of lean poultry (25 grams) or fish (22 grams) or a heaping helping of black beans (15 grams) or lentils (18 grams) at lunch and dinner. I snack on a handful of raw almonds (6 grams). As a result, I feel fuller — sometimes so full I don’t even sneak a bite of my son’s ice cream (the way I used to whether I was hungry or not) — so it’s easier to keep daily calories in check.

buy-shakeology1

NOW CLINICALLY PROVEN TO HELP YOU LOSE WEIGHT. IT’S NOT A PROTEIN SHAKE IT’S A MEAL REPLACEMENT!!

More Reasons Why You’re Not Losing Weight

You Sit at a Desk All Day

I log a solid hour of exercise almost every day, but outside of that, my time is mostly spent sitting in front of a computer. Much to my dismay, research finds that dedicated workouts simply can’t compensate for being sedentary the rest of the time. According to one University of Missouri-Columbia study, sitting for just a few hours causes your body to stop making a fat-inhibiting enzyme called lipase. Getting up and walking for just two minutes during each of those hours burns an additional 59 calories a day, according to recent research from the University of Wisconsin-Milwaukee.

Experts recommend setting a timer on the computer to remind you to move every hour, but what’s helped me is the Fitbit One ($100, fitbit.com). I keep this activity tracker clipped to my bra 24-7, and I won’t go to bed until I’ve logged 10,000 steps a day. To accomplish that, I heed some of those recommendations we’ve all heard a million times (“Take the stairs instead of the elevator,” “Park far away from the mall”). I even jog in place while brushing my teeth and watching TV. At first my husband and son laughed their skinny little butts off at me, but now seeing me hopping around the living room strikes them as normal. Walks are part of my family’s evening routine, and “How many steps do you have now?” has become the new “Are we there yet?” I’ve even given Fitbits to friends and family as gifts so we can see who takes the most steps. Move-more mission: accomplished.

Focus t25

FOCUS T25: DO YOU ONLY HAVE 25 MINUTES A DAY TO WORKOUT: THEN THIS WILL DO THE TRICK: 1 HOUR WORTH OF WORKOUT IN ONLY 25 MINUTES: EVERYONE CAN SPARE 25 MINUTES:

Your Numbers Are Off

I’ve always considered myself a math whiz, so I assumed that I had the whole calories-in, calories-out formula down pat. Here’s how I determined how many I should eat a day: I got my basal metabolic rate (BMR, or the amount of calories I need to maintain my weight) using the online calculator at fitnessmagazine.com/weight-loss/bmr, and I entered “moderate” for my activity level, because I exercise regularly. That gave me about 2,400 calories a day. Then I added whatever calories I burn during my workouts (usually about 500), according to my heart-rate monitor. That meant I could eat almost 3,000 calories a day without gaining a pound (or nearly 2,500 a day to lose a pound a week). Sure, it seemed high, but I had used a calculator. It had to be right!

Not so fast, Coulter says. “The BMR calculator already factors in the calories you burn with your workouts, so you shouldn’t add them in again,” she explains. Math club membership revoked! All this time I had thought my daily needs were 500 calories higher than they really were. No wonder I’d been maintaining instead of losing.

You Work Out Regularly

I know, I know. How can an exercise routine make you gain? For starters, people tend to eat more when they work out, either because they feel they’ve earned it or because they’re overestimating how much they’ve burned — or both. “This is especially true in the early stages of a fitness program, when your body is getting used to the decrease in calories consumed and the increase in calories burned,” Finger says. (Read: You’re freaking hungry.)

But here’s the real shocker: Working out can make you retain water. “To ensure that you don’t get dehydrated, the plasma in your bloodstream will store an extra two to four pounds of water,” explains Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama. “You’ll always carry that extra water unless you become inactive; it’s not fat or muscle, but simply superhydration. It’s a good thing.” It’s also a good thing to keep chugging H2O, which can, counterintuitively, help minimize additional water retention. So I’ll take Olson’s advice and stay active, well-hydrated…and off the scale.

fullfirm

BRAZIL BUTT LIFT WILL CHANGE YOUR BACKSIDE FOREVER!

You’re a Stress Case

I’m a lot like the lab rats — and humans — who turn to comfort food and pack on pounds when they’re under duress. “The stress hormone cortisol triggers the fight-or-flight response, which is an appetite stimulant,” Dr. Smith says. “In addition, it steps up the production of a certain brain chemical, neuropeptide Y, which increases cravings for carbohydrates.”

Even when I don’t give in to cravings, stress can stall my slim-down. “Too much cortisol slows metabolism,” Dr. Smith says. “Even worse, excessive stress causes fat to be stored in the abdominal area, where weight is harder to lose.” Ugh! I can practically feel my belly expanding every time I have a meltdown over something, including my weight-loss efforts.

Luckily, a lot of the things I’m doing to whittle my middle should also ease my angst. “Exercise reduces stress,” Dr. Smith notes. “Balanced, nutritious meals can repair the damage that stress does to the body, and a social support network also helps.” So my team of Fitbit-wearing friends and fam is helping me beat belly bloat in more ways than one.

Get Weight-Loss Results

Scale Serenity

It’s been three months since I embarked on this adventure, and I’ve lost 12 pounds — a solid pound a week. I’ve increased my water and protein intake, I move more throughout the day, and I’m trying to stress less. But one of the best things I’ve done has been — go figure — not weighing myself, at least for a little while, as Olson suggested. I was tempted in the beginning, but I stuck to my scale embargo for a month. Now I weigh in weekly, but the fluctuations don’t bother me. Really. Because I know I’m creating a daily calorie deficit, and I’ve found other ways to measure my progress (see “Beyond the Numbers,” below). I know the fat is coming off, no matter what the scale says. I feel enlightened — in more ways than one.

Beyond the Numbers

When the scale bums you out, here are three other ways to gauge your progress.

How do your clothes fit? Try on the same pair of jeans and shirt every six to eight weeks.

How do you feel? You should have more energy, sleep better, and feel less stressed.

How much can you do? Keep a workout log and track how much weight you can lift and how many miles you can walk or run.

 

1505185_10202942257734193_2428164070184440488_n-1

NEED A COACH TO HELP YOU? I CAN BE YOUR FREE COACH JUST CLICK MY PICTURE: NO STRINGS ATTACHED FREE!!

How to Reduce Body Fat Percentage

The guidelines for how to reduce body fat percentage aren’t complicated.

It’s certainly not necessary to starve yourself to reduce body fat or spend hours every day sweating your body fat off at the gym.

But, in order to reduce body fat percentage numbers permanently you’ll have to make some lifestyle changes and learn some healthy new habits.

And if you put your mind to it, you’ll be the proud new owner of a brand new body in just a few short months. The twelve steps below are the best ways to reduce body fat. Just take it one step at a time to reach your destination.

how-to-lower-your-body-fat

How to Reduce Body Fat Percentage in 12 Steps

1.  Build more muscle. One of the best ways to reduce body fat is weight training. As you increase lean muscle mass you burn more calories.

2.  Eat for great health. When you eat for great health you’re making sure to have the necessary energy to exercise and enjoy your life.

3.  Avoid refined carbs. Sugar and other refined carbohydrates, zap your energy, ruin your health and contribute to excess body fat. Stick with whole grains, fresh fruits and vegetables and other high fiber food.

4.  Enjoy your protein. To make sure you reduce fat and not muscle when losing weight, it’s essential to get enough protein. Use low calorie high protein shakes for mini meals. And have fun adding fruit or flavorings.

5.  Drink more water. As you up your water intake to at least 8 glasses a day, the less hungry and more refreshed you’ll feel.

6.  Increase activity. If you’re eating less calories, low impact physical activity, like walking, swimming and yoga for at least 30 minutes a day, burns fat, builds a strong lean body and helps boost metabolism activity.

7.  Know your calories. When we eat unconsciously, calories start adding up. Make sure you’re not storing up more than you burn for energy.

8.  Have 4-6 mini meals. Instead of 3 big meals a day, go for 4 to 6 small meals. It helps increase metabolism and burn extra calories.

9.   Eat more veggies. Most plain vegetables are so low in calories and so high in fiber content that it’s almost like you’ve eaten no calories at all.

10.  Eliminate sodas. Sodas are bad for your health and add unnecessary calories. Learn to love drinking pure, clean, calorie-free water.

11.  Enjoy other pleasures. Whenever possible, indulge in simple healthy activities that you enjoy (besides eating). Make a list and have fun.

12.  Get much stronger. Strength training improves flexibility, increases fitness, strengthens joints and bones, builds muscle and helps reduce fat.

Now that you know how to reduce body fat percentage, the rest is up to you. Just add one step at a time and increase your pace slow and easy.

Shakeology 2Need a Fitness Coach?  Click My Picture Below to Get Started!!

CASEY PUETT

CASEY PUETT

10 Popular Diet Tips to Ignore

people working out on treadmills

If you’ve ever tried to lose a few pounds, you’ve probably been inundated with diet tips. But take them all with a grain of salt—some advice may sound legit but can actually derail your diet. Here are 10 tips you don’t want to follow.

BAD ADVICE: Choose fat-free or sugar-free foods
BETTER ADVICE: Don’t believe the hype. “They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both,” says Denis Faye, Beachbody’s nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, “Removing fat from a food makes it less satiating, so you ultimately may end up eating more.” Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods.

BAD ADVICE: No cheating ever!
BETTER ADVICE: Relax your diet rules, and you’ll be more likely to stick it out long-term. “If 80% of your diet is tight, then 20% can be a party,” Faye says. “It keeps you from getting stressed—and stress is a huge obstacle in weight loss.” Just plan your splurges ahead of time so you’re not giving in to every temptation that crosses your plate.

BAD ADVICE: Stop snacking.
BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. “A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable,” Batayneh says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

BAD ADVICE: Don’t eat fruit—it’s full of sugar.
BETTER ADVICE: Let fruit satisfy your sweet tooth. “Yes, fresh produce is full of sugar and carbs,” Faye says. “But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it’s also rich in fiber, which slows the absorption of sugar. I’ve never met a human being who got fat because of bananas.” When you’re craving sugar, there’s no debate that a handful of grapes is healthier than a hot fudge sundae.

BAD ADVICE: If it’s organic, it’s good for you.
BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients.1 The problem is that many people assume organic foods are all low in calories, too, which isn’t necessarily true. Don’t get us wrong—we’d rather eat food that doesn’t resemble a science experiment. But, Faye cautions, “You need to use common sense. If it’s bad for you with conventional ingredients, it’s still bad for you when it’s organic.” A cookie is a cookie, no matter how all-natural it is.

BAD ADVICE: Calories in, calories out—it doesn’t matter what you eat.
BETTER ADVICE: What you’re eating matters. Compare a 100-calorie candy bar to 100 calories of avocado—the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you’re cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, “Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain,” Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway, Starbucks, or Snickers bars—but don’t put too much stock in those success stories. “When you go that route, you’re not educating yourself,” Faye says. “It’s like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life.”

BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!
BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn’t mean you’ll get the same results. “There’s no single diet that works for everyone; our biochemical needs are different,” Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

BAD ADVICE: When in doubt, order the salad.
BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they’re slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. “Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!” Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.

BAD ADVICE: Don’t exercise—it’ll only make you hungrier.
BETTER ADVICE: Get moving—an hour-long workout isn’t going to make you suck down calories like Michael Phelps. “Exercise isn’t just for losing weight—it improves your cardiovascular health and strengthens your bones,” Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn’t mean you’re going to pack on pounds. “As long as you’re eating clean, your body is amazing at self-regulating,” Faye adds. “It should crave the calories you need to fuel your workouts, not to get fat.”

BAD ADVICE: Treat yourself for a job well done!
BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you’ve earned a cocktail or cupcake. But splurging after every workout can quickly undo all your hard work. If you’ve been good all week, go ahead and grab a guilt-free beer on Friday. But, Faye says, “Don’t let every workout become a Pavlovian thing where you need to eat cake afterwards.” After all, the best reward for a killer workout is getting one step closer to the body you want.

LOOKING FOR A FITNESS COACH?  GET ME AS YOUR COACH FOR FREE Click My Picture Below for a FREE membership and Make me your Fitness and Nutrition Coach:

DSC02412_pp_pe

How to get rid of your muffin top

Got some extra weight hanging around your middle? Use our diet and exercise tips to beat that stubborn muffin top

That weight around your middle sure can be stubborn to shift. Anyone who’s tried to get rid of their muffin top can vouch for how difficult it is to get rid of. If you want to tackle your wobbly tum and sides, or just want to tone up your middle area, use these tips along with a healthy diet (think nutrient-dense veg, high-quality protein and LOTS of water) and you might be on to a winner…

Rounded tum:
Get good abs with… crunches and a clean diet!
Begin by lying on your back with your knees bent at a 90o angle. Think of creating a concave stomach by pulling you belly button in towards your spine and then curl your truck up, keeping your head and neck tall and in line with your body. Keep pulling your navel in towards your spine during the whole movement. Do three sets of 25 reps.

Baby belly:
Target your baby belly with… the tummy tucker.
Lie on the floor with your knees bent, feet on the floor and your hands on your abs. Take a deep breath in, exhale, and then draw your navel in to your spine, aiming to pull your belly button into the floor. Hold for 10 seconds, then relax. Do one set of 5 reps, working up to 15.

Love handles:
Target love handles with… a one-legged plank hydrant.
Get into the plank with your hands on the floor. Pull one of your knees close to your chest then, without touching the floor, push your leg back out and up so it’s behind you at a 45o angle. Hold for two seconds, then bring the leg back into your chest. Do two sets of 10 reps on each leg.

Belly button fat:
Relieve stress and tone up with… the downward dog to plank sequence.
Start on all fours, with your wrists slightly in front of your shoulders. Separate your knees to hip-width apart and curl your toes under. Exhale, then lift your knees off the floor, reach your sit bones toward the ceiling, and straighten your legs in a downward dog position, pushing through your heels. Hold for five slow breaths. Inhale, then shift your weight forward into plank, with your core strong. Hold, then exhale and push into a downward dog. Do five rounds, holding each pose for around five breaths each but rest if you need to.Let Me COACH YOU for FREE!!

Coach

Click the Picture to Make Me Your Coach!

9 Foods That Aren’t As Healthy As You Think

Pretzel

If you have a cheat meal or eat unhealthily every so often, that isn’t so bad (we try and follow the rule of eating an 80% clean diet). But, what if you’re eating badly and don’t know it? Sure, you stay away from deep-fried Oreos, but is your favorite “health food” snack keeping you from reaching your goals?

Here are nine foods that have successfully disguised themselves as “diet-friendly” foods. Don’t let them fool you.

Granola
Shocked? Granola is often touted as an outdoorsy health snack. Yet, it’s super high in calories and many variations are loaded with sugar and saturated fat.
Solution: Go raw. Muesli is basically just raw granola and it tends to have less sugars and oils—but just in case, always read the label. If you are trying to lose weight, make sure to measure to keep your portion size reasonable.

Frozen Diet Meals
Frozen dinners are not as healthy as they advertise. Though many are low in calories (most range from around 240–400 calories), they are highly processed, lacking in nutrients, and brimming with sodium. Although they may seem convenient, you give up a lot in exchange for the convenience of a three-minute microwaved meal.
Solution: Prepare healthy meals in bulk at the beginning of the week to deter you from having to choose these unhealthy convenient options. Or, if you absolutely must, read the labels. Some brands are better than others. Amy’s Kitchen, for example, does a better job than most.

Sports Drinks
Note the word “sports” in the title. These drinks are specifically designed to replenish carbs, electrolytes and other nutrients during long, hard efforts. In any other situation, they’re just sugar water. You might as well drink soda.
Solution: Generally, sports drinks are only useful for hard exercise going longer than an hour. Otherwise, you’re probably better off with water. However, if you’re eating at a calorie deficit and you’re having a hard time making it through your 30–60 minute workout, a little extra blood sugar might help, so experiment with a diluted sports drink. And again, read labels. High fructose corn syrup or artificial dyes won’t give you the fitness boost you’re looking for.

“Fat Free” Products
“Fat Free” might look good on paper, but your body actually needs fat! Plus, as Nutrition Expert Denis Faye explains, in most of these products “they just replace the fat with carbs and salt, so you’ve basically gone from pouring a little unsaturated fat on your salad to dumping on a pile of sugar.”
Solution: Stick with simple homemade dressings, like balsamic vinaigrette, and, if you’re out, ask for them on the side to control how much you’re using.

Muffins
American-style muffins first came into popularity at the end of the 18th century…and never went out of fashion again. But, this sweet quickbread is hardly healthy. Take those tempting blueberry muffins you see at some classic coffee chains. They’ll pack on about 460 calories and 15 grams of fat. Not to mention they’re usually made with refined flour, tons of sugar, and goodness knows what preservatives.
Solution: Almost all store-bought muffins should really just be avoided. If you’re really craving a muffin, try this flourless chocolate muffinthat’s lower in calories and higher in fiber and other good-for-you components. Or, this plum bran muffin if you’re looking for a real fruit and fiber boost.

Sushi
As far as proteins go, fish deserves a high place in your diet and sushi can be a great way to enjoy it. However, most sushi is more rice than fish, and sometimes, it’s been deep fried (we’re looking at you, spider roll) or coated with mayonnaise (cue the dynamite roll and almost any sushi that has “spicy” in the name). While it’s never a complete junk food, like many items here, you can’t chow down without restraint and expect to see nothing but benefits.
Solution: If you do rolls, try to choose rolls made with brown rice or those that are low-carb (in other words, rice free). Or, stick with sashimi.

Pretzels
Don’t confuse these travel-friendly little bites that are low in fat, for a “healthy” snack. This carb-heavy, calorie-laden treat is almost completely devoid of nutrients and is often high in sodium. For instance, you’ll get an entire day’s worth of sodium in one cup of Rold Gold pretzels.
Solution: Stick to nutrient-dense snacks like almonds, walnuts, pumpkin seeds, or sunflower seeds. Just keep an eye on the serving size if you’re watching your weight.

Veggie Chips
Just because something contains the word “veggie” in the name doesn’t mean it’s healthy. High in fat and sodium, Veggie Chips are often extraordinarily high in fat and sodium and, honestly, not much better for you than potato chips.
Solution: When snacking, eat your veggies raw—and dip them in hummus if you want to add flavor.

Tea
What’s the problem with tea today? It’s mainly not tea! Most mass-produced teas come bottled with preservatives and designer drinks like chai lattes pump the sugar and additive content through the roof.
Solution: Try Tejava (which is all-natural and just contains brewed tea), stick to unsweetened teas from your local coffee shop, or brew your own. It’s easy!

Is This the New Celebrity Diet?

Beachbody-blog-celebrity-diet

Celebrity diets are usually pretty weird. There’s the Watercress Soup Diet, the Grapefruit Diet, the Master Cleanse…and plenty more. Most celebrity diets are attractive for two primary reasons:

1. They look like they work. “Hey, if X star is doing it and they look amazing, then I could look amazing too!”
2. They seems simple. “All I have to do is eat cabbage all day? That seems easy, and will cut down on my grocery bill.”

What you don’t see are the hours and hours of exercise celebrities are also doing to stay fit. Or what extra supplements their devoted nutritionist might recommend. Or how hungry they are. Because, the truth is, most of these diets work because they’re severely restricted in calories. For instance, the Watercress Soup Diet maxes out around 1200 calories. Almost anyone is bound to lose weight – not necessarily in a healthy way – eating just 1200 calories.

GET A WEIGHT LOSS SOLUTION NOT A FAD DIET….CLICK HERE FOR YOUR SOLUTION

The other problem with these diets are they’re not sustainable. What happens when you get sick of watercress? Or cabbage? Or just eating red on Mondays? Eating clean (as we’ll call it) isn’t difficult. Or expensive. It can be as simple as chicken breast, brown rice, and vegetables or as complex as you want to make it.

That’s why I like Cameron Diaz’s approach, as outlined in her book The Body Book: The Law of Hunger, the Science of Strength, and Other Ways to Love Your Amazing Body. In it, she discusses the importance of exercise, sleep (which really is one of the keys to seeing results), and eating nutrient-dense whole foods: whole grains, lean protein, fruits, and vegetables. She also stresses how important it is to listen to your body. As she writes, “It took me a long time to understand that…if I eat garbage, I’m going to feel like garbage.” I couldn’t agree more.