As many of you guys know from the start of my fitness journey I have stood by this tried and true and I am so excited to let you all know there is now a Vanilla..yep vanilla flavored shakeology!!! Not only do I use this I plan my clients meal plans around this as well because it really is the healthiest meal of the day!!
Click the video for more details!!
You can click HERE
Coaches & Active Duty Military/Spouses get an additional 25% discount.
Club Members get 10% discount.
If you are currently on HD (home direct) than you can change your next month’s order/shipment by calling 1 (800) 470-7870
or emailing firstname.lastname@example.org
. Email could take 2-3 business days, so quickest response is to call, please understand sometimes there is quite a bit of a time on “hold” when you call, they are doing their best, but just a heads up for you!
Want to try before you by? email me directly for a sample! email@example.com
Have an amazing weekend, friends!
find me on facebook: Fit and Healthy with Beth
It's not just what you eat but when you eat that matters. The perfect food for one situation may be horrible for another. Nutrient timing is a science that athletes use to try to get the most out of every calorie they consume. Not everyone needs an athlete's level of efficiency, but all of us will benefit from a basic understanding of nutrient timing.
This is 911, need-to-know info only. To keep you focused on the big picture, I'll begin with an example at the extreme end of nutrient timing. If the average Joe followed the same diet as an Ironman triathlete, he'd likely have type 2 diabetes in a matter of months. Conversely, if someone tried to complete an Ironman on even the healthiest version of a low-carb diet, that person would either be forced to quit or die. This is not just because either diet would mean eating too much food or too little food. Different foods cause the body's metabolic process to react in different ways; and various activities should be fueled using various means.
Let's begin by looking at our possible fuel sources:
Are fuel only. They aren't stored in body tissue, only in the blood and liver as glycogen, which needs to be burnt off. They are essential for high-level functioning like running fast, lifting heavy things, and thinking. They are digested and put to use by your body very quickly. If you eat more than you burn, your body will convert them to be stored in adipose (fat) tissue.
Called the body's building blocks. Hence, you need them to rebuild tissue that breaks down daily. You digest proteins slowly, and at a certain point, your body just can't assimilate them. Therefore, it's important that throughout the day you eat foods that are high in protein.
Help regulate all of your bodily functions. They are dense and contain over twice the calories of proteins and carbohydrates. While they are vital for our health, it's easy to eat too much of them, which will result in unwanted fat tissue on your body. You digest fats slowly, and fats will also help slow the digestion of anything else you eat. Fats are also your backup fuel source, though they can't be put to use right away the way carbs can.
Categorized as a carbohydrate, it is not a source of fuel as it has no calories. It's the indigestible part of a plant and is of vital importance in your diet because it regulates the absorption of the foods you eat. It also helps us feel full. Most of us don't eat enough fiber, and that's a big part of the obesity problem.
Not really a food source but something we tend to consume. It has nearly twice the calories of proteins and carbs (though it lacks fuel) and digests rapidly. Its only healthy function is that it seems to make us happy. Studies indicate this is a good thing, as those who consume alcohol generally live longer than those who don't, but from a purely nutritional standpoint, it's not so hot because you're getting calories without any upside. Its use should be strategic and regulated for best results.
Now let's look at the various situations we face daily, at least on most days—hopefully.
This is when we're sedentary both physically and mentally. In a relaxed state, you burn very few calories because your body is engaged as little as possible, hence the relaxing.
When we're at work or school. Our bodies aren't moving, but our brains are engaged. The brain runs on glycogen, which is blood sugar fueled by carbohydrates.
Like mowing the lawn, cleaning the house, or going for a walk. This breaks down body tissue, so you're burning calories, but it's not intense work. Therefore, it can be fueled by your stored body fat. Your body tries to fuel its low-level outputs by mobilizing fat stores because this saves its limited glycogen for emergency situations.
Fueled by glycogen. When you really have to get after it, all sorts of hormones go to work, and your body burns its blood sugar. Body-tissue breakdown is rapid, and your stored blood sugar (glycogen) won't last much more than an hour.
A very active time. Deep sleep is where your body works the hardest to repair itself. You need nutrients to make these repairs, but it's better if you aren't mucking up the process with digestion. This is why you hear that you shouldn't eat too much at night. It's best to eat early to allow most of the digestion to happen while you're awake, thus allowing your body to use all its energy for recovery during sleep. It is worth noting here that it's better to eat before bed if you need the nutrients—don't skip them. Your body can't repair itself without nutrients, and recovery from breakdown is why we eat in the first place. Next, let's take a look at an important word you need to know: insulin.
Wikipedia tells us that insulin "is a hormone that has extensive effects on metabolism and other body functions, such as vascular compliance. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle, and stopping use of fat as an energy source." Okay, that's a little scientific, but look at all the things we've already referenced: hormone, glycogen, metabolism, and fat as an energy source. Even if you don't fully comprehend "vascular compliance," you can tell that insulin is something important in today's discussion.
Sure enough, it's the only hundred-dollar word we need to know today. Your body's insulin response is the main reason you want to eat certain foods at certain times, to do certain things.
Putting it all together
Now let's take what we've just learned and put it to use. For most of us, nutrient timing is pretty simple. The next thing to consider is what you're going to be doing or what you just did. As I said before, what you eat should be based on this. You've probably heard about the evils of sugar, or maybe even the glycemic index. Using the science of nutrient timing, you can turn sugar into something healthy because it's the only thing that transports nutrients into your blood quickly enough to be of service during and after hard exercise.
Essentially, sugar or other easily digested carbs (the less fiber the better) promote an insulin release. This speeds the transformation of carbohydrates into glucose in your blood. As your glycogen stores are depleted during exercise, recharging them with sugar minimizes the damage done by the breakdown of tissue during exercise. Therefore, sugar, the oft-vilified ingredient, is actually your body's preferred nutrient during times of excessive stress and tissue breakdown.
Pretty cool, huh? The bad news is that this miracle nutrient is not good for you when you're not doing intense exercise, which for almost all of us is most of the time. In fact, sugar's very bad for you because the insulin response that was so fabulous for you when you were bonking (glycogen depleted) is not so fabulous for you when you're sitting in front of the boob tube.
Remember this from the Wikipedia definition of insulin, "stopping use of fat as an energy source"? That's bad when you're sitting around. Remember how one of dietary fat's responsibilities is to fuel you during low-intensity exercise? Well, when sugar causes your insulin to spike, it cuts off that process. Now not only are you not burning body fat for low-level outputs, you're trying to force your body to use its glycogen. Double bad.
Unless you're exercising, sugar intake should be minimized. During these times—which is most of the time—your diet should consist of a mixture of proteins, fats, and complex carbohydrates. The latter are natural sources of carbohydrates that generally come with fiber, which regulates the insulin response. Whole fruit, a simple carbohydrate by definition because it contains fructose (a sugar), always contains fiber and, thus, can be treated as a complex carb. Fruit juice, and other such stuff, is processed; it, along with processed complex carbohydrates like white rice, can cause an insulin response, so these types of foods should be used more like sports foods than staples.
It's also important to note that combining all these different nutrients slows sugar's ability to incite insulin into action. Therefore, a little sugar like a dessert after a well-rounded meal is buffered by the meal. The calories and lack of decent nutrients (processed sugar is devoid of most nutrients, except for energy) still count toward your overall diet, but at least you don't have to worry about an insulin spike.
So the main point of this article is very simple. You should eat small, well-rounded meals most of the time. These should include some proteins, some fats, some fiber, and some carbs. During (only if it's a long workout) and after hard workouts, you should supplement your diet with sugar or simple carbohydrates. After this, you should go back to eating well-rounded meals again.
Sports nutrition has evolved this process even further. In nature, foods are generally slow to digest. Nature's great sports foods are things such as bananas and figs. These are sugary but still contain fiber and other nutrients. Science has found ways to make foods that are even more efficient during sports. These basically manipulate pH levels and process the sugars to speed them into your system. Outstanding when you need it. Terrible when you don't.
They've even taken this a step further by finding a ratio of other nonsugary nutrients (like protein) that can be transported by the sugar to give you a further benefit. Beachbody's Results and Recovery Formula uses this science. When you're bonking during a hard workout, it speeds nutrients that are essential for quick recovery into your system as quickly as possible.
I can't stress how important it is that sports fuels be used for sports performance only. Gatorade, soda, and all sugar candies (hey, no fat!) all function as the poor man's sports foods. Unfortunately, those perusing the Quick Stop generally aren't trying to fuel up after doing Plyo X, and therein may lay our obesity trend.
In case the topic is still a bit fuzzy, let's use the above logic on the examples in the intro: An Ironman athlete is doing intense exercise for 10 to 12 hours or more. During this time, that athlete is mainly burning glycogen, which is gone after an hour or so. The athlete burns stored fat, too, but this is limited in its effectiveness. To race, the athlete must replenish with sports foods because they contain the only nutrients that the athlete will digest fast enough to help. To complete an Ironman, especially at your physical limit, it may take 5,000 calories coming mainly from sugar.
This is a sports-specific diet only. Someone trying to eat that way during a viewing of the Lord of the Rings trilogy would be lucky to stay out of the emergency room. Conversely, if you tried to maintain a 25-mph speed for 8 hours on your bike while munching on raw spinach and lean steak, you'd bonk so hard you'd be praying to get yanked from the race at the first checkpoint. That should cover your 911 on nutrient timing. Next time, we'll move on to the topic of supplements. Are they magic pills, overhyped placebos, or something in between?
While this time of year is the easiest time of year to throw in the towel, now is the most important time for you to keep yourself on track and getting at least 20 minutes a day!
As I have said before this time of year is very well known for weight gain and the eating holidays, but not for you!! Even if you don’t lose weight if you can get through these days without gaining that is still a huge accomplishment!
Even if you are busy here are some ideas for non-traditional calorie killers!
If you are shopping…
· Carry the basket and do not push the cart
· Park far from the entrance
· Eat before you go
· In line…(yes people may look at you funny but worth the booty of your dreams!) squat and lunge while waiting
· Lunge while going from various places around your house
· Squeeze in a HIIT (High intensity interval training workout) while the food cooks
· Squat while you brush your teeth/shower
· Plank every time you do _____ activity.
· Make a game out of it!
· Stand and wrap gifts
· Lunge while you vacuum/clean
· Drink your shakeology in place of one meal to curb cravings
· Water, water, water!
· Get in your veggies
'Tis the season of illness for most people…kids, coworkers, spouses etc.
Rather than putting yourself out of commission with health and fitness try some preventative measures instead!
~Wash your hands or use hand sanitizer often! Most germs are spread through touching!
~Coughing, sneezing, and wheezing like Dracula! “The vampire” into your shoulder instead of where other people are!
~Take your vitamins, whether in shakeology or a complete multivitamin
~Get plenty of rest, poor sleep patterns decrease your immune system and make easier for germs to spread!
~Water and fluids…keep everything flushing through your body!
~If you are sick, stay home! No need to infect everyone else!
~Get your vaccinations to decrease risk of the flu and other viruses
~Exercise…did I need to mention this one? YES! It boosts your immune function and keeps your body firing on all cylinders!
One of my favorite things about eating clean and the holidays is definitely baking and cooking. Anything from fun treats to seasonal classic dishes!
But sticking to clean eating is not a problem! You can still enjoy those foods but for less, it just takes some creative thinking and prep!
Some of my favorites:
•Greek yogurt-can be great in place of butter!!
Great for baking, dips, and sauces
( I use it in Mac and cheese, buffalo chicken, for cookies/brownies)
•Unsweetened apple sauce
Baking!! I use this for a sweetener/binding
Also great for binding or in place of ice cream! Mash, freeze, stir with your favorite protein powder, unsweetened cocoa, peanut butter, etc!
Use as breaking, for flour (grind to make oat flower)
•Low sodium products- soy sauce, broths, etc
Lower calorie dehydrated peanut butter great for mixing with shakes and baking!
I use this versus regular whey for same amount of protein + nutrients galore!!
The fun is getting creative and trying new things! What do you bake with?
Soooo this is where I was at the start (day 1 of the program --post P90x2 which I need to do my review of!! SO sorry guys!)
Start weight 132
Height: 5 ft 8 in
So as you can refer to below I have been sticking to the schedule with the exceptions of with the intensity of these workouts, I have decided to stick with Live Fit a little more and take weekends off. Trust me much needed and I have still been active other wise!
Goals: To add more muscle to my body and work my way to my first competition (I need to figure out when exactly but I am thinking Spring!) and photos! YAY!
After vacation I cleaned up my diet again, back to 35g or less of sugar per day (that includes natural from fruits), and other wise following the live fit meal plan!! (Go to the recipes section and try some!) YUM!
I am tracking my calories with myfitness pal (add me :-) emsimpler). I try to eat anywhere from 1500-1700 daily! As you can see the clean eating makes the biggest difference in the stomach!
I will say this I am SORE!! I haven't exactly like this before so I am really enjoying it and learning sooo much about it!!
Favorite part of Live Fit: lifting for sure...I have done a variety of programs in the past but the intensity and style of this workout is amazing!! I can already see my body changing and I love how I feel! The hardest part is taking the rest sets and rest days!!
Favorite part of Turbo: this is my "soul mate workout" my absolute favorite form of cardio so I love all aspects!!!!
Supplements I take:
-Make sure you eat enough calories!! Eating too little is just as bad as too many!
-Stay the course!! Consistency and following the guide is really key!
Stay tuned and check back for more recipes!
Have you tried either of these programs? What did you like the most?
1. Coach Summit 2013 5-Year Birthday Package
Possibly the most important announcement coming out of such a monumental Summit is that, heck yes, there will be a Coach Summit 2013! It'll be bigger. It'll be better. And we'll make an even stronger statement for health, fitness, happiness, and success.
Don't even hesitate. Register by 11:59 ET on July 4th to get in on our $555 5-Year Birthday package—which includes the price of admission and 3 nights at the MGM Grand®. 2. Chocolate Vegan Shakeology®
Mmm. Mmm. Delish! Starting Tuesday, June 26th, we're introducing a new member of the Shakeology to TeamBeachbody.com—Chocolate Vegan. The new blend includes 5 new superfoods (such as moringa and Himalayan salt), has more of a natural cacao flavor (sort of like dark chocolate), and is, of course, vegan!
Look for it in the TeamBeachbody.com store this Tuesday, in Challenge Packs this Thursday, June 28th, and in single-serving packets July 5th. All-new Chocolate Vegan sales tools coming 3. Body Beast™ Now Available on TeamBeachbody.com
If you just felt your bicep quiver, you're ready to unleash the BEAST on your friends, customers, and prospects. Body Beast is super tough, will get you super jacked, and the general consensus at Summit was that people are super stoked.
It's available now exclusively on TeamBeachbody.com and through Coaches, so get the word out and take advantage ASAP. We've even provided a whole mess of tools to help you talk shop. 4. $14.95 FREE Trial Offer (Limited Time Only)
Starting today, June 25th, and through Tuesday, July 31st, you will be able to try a Challenge Pack before you buy it. If you're not getting the results you desired, you can return everything for no additional fee (or else you’ll be charged). But with ME as YOUR Coach, your odds of success are pretty darn good. Right? 5. Derm Exclusive® Now Available on Team Beachbody.com
Beachbody's breakthrough skincare treatment, Derm Exclusive, is now available to you at TeamBeachbody.com! This incredibly powerful system of treatments works to fight the four signs of aging—fine lines and wrinkles, sagging skin, dark spots, and diminishing radiance. In other words, your face will love it.
It was one of our best-sellers at Coach Summit and, pun intended, could change the face of your business. 6. Chocolate Shakeology: New Superfood Formula!
You probably know how antsy we get about constantly improving our products. Shakeology is definitely no exception. We've recently upped the ante for our regular Chocolate blend with four new superfoods: moringa, coconut flower nectar, luo han guo, and Himalayan salt. There's also more fiber and less sugar!
Starting in July, you'll begin receiving the new formula in your HD shipments and new orders. We'll be phasing out the original formula, so you may not see this one right away. Keep an eye out for a "New Superfood Formula" stamp on the bag—and enjoy! 7. LES MILLS Body Combat (Coming Soon)
The martial arts are coming to Beachbody via our amazing LES MILLS trainers! Body Combat will be available first for preorder, and we'll let you know official dates as soon as we have them. Meanwhile, ask anyone who was at the Summit Super Workout how they liked trying Combat! 8. INSANITY: THE ASYLUM®, Vol. 2 (Coming Soon)
Because just one ASYLUM isn't crazy enough, we've got Volume 2 in the works, and Shaun T is determined to Dig Deeper® than ever before. Stay tuned for an official announcement! 9. Cordastra™ (Coming Soon)
With the help of Tai Cheng's Dr. Mark Cheng, we're now putting the finishing touches on Cordastra, an herbal energy supplement that helps improve stamina and endurance. News to come!
Protein intake is crucial to supply the amino acids, the building blocks for the formation of new muscle. But not all dietary proteins are equal! The two major types are from milk protein whey and casein. Whey is fast digesting and casein is slow digesting.
· Whey protein- stimulates muscle growth through protein synthesis
· Casein protein-is insoluble and slow digesting and helps with protein balance. It is also the most abundant.
These are the most common types of protein; there are of course other types! First and foremost, your nutrients should come from your foods (lean meats, eggs, your foods (lean meats, eggs, yogurt, whole grains, and plant proteins). But many people, especially those looking to lose weight, gain muscle, or lean out, supplement with protein powders as well, to get more protein in their diets.
Supplementation can change your training and your body composition but why? Well for starters it keeps you full for longer periods of time. The amino acids within protein take longer for the body to digest, and thus leave you feeling full longer!
How much? The number various from person to person but an easy trick to figure it out is this
There are a few formulas but this is the one I have found most useful!
= 1.0 or 1.5 g protein (others may use .5 or .8) X every lb of your body weight = protein intake
From there you divide that by your amount of meals for the day and voila!
For supplementation: it is crucial for your body that you just don’t by “any old protein” just because it’s cheap!! So what do I use and recommend? Shakeology!
Check out this video for more info!
I talk about this stuff all the time, heck there is a whole tab about it on here; but what is it?!
Shakeology is the healthiest thing you can put in your body each and every day! If you need to lose weight, if you want to take a protein supplement, or if you just hate vegetables this is for you!! Why? It has over 70 ingredients including pre/pro biotics, protein, as well as a ton of other healthy ingredients!
Why do I love it? I like everyone else, struggle with eating healthy and enjoying those foods BUT with this it's easy! I make a promise to my body each and every day to take care of it and fill it with healthy and wonderful foods! I have lost 25 lbs doing turbofire and drinking shakeology so it works!!
Results? Check out hers >
So no matter what you need to lose or not this is for you! Want more details? Check out the tab above or message me more for more info or if you want to try a sample!! firstname.lastname@example.org