Tag Archives: 21 day fix

Beachbody On Demand – Instant Access!

 

Get Instant Access to Premium Content on Beachbody On Demand | BeachbodyBlog.com

Get Instant Access to Premium Content on Beachbody On Demand | BeachbodyBlog.com

Beachbody On Demand makes it easy to access your favorite workouts. Now, we’re making it even easier to get new workouts, so you never have to be bored with your fitness routine. With the new Digital Instant Access feature, you can gain access to premium programs online, directly from Beachbody On Demand.

This brand-new feature allows Beachbody On Demand members to preview and gain access to the available premium programs in just a few clicks. In the new “Premium Content” section on the Beachbody On Demand homepage, you can look at the details of the premium programs, test out one full workout, and purchase digital instant access to full programs.

At this time, on Beachbody On Demand, the programs you can get digital instant access to are 21 Day Fix EXTREME, INSANITY MAX:30, P90, PiYo, Body Beast, CIZE, andFOCUS T25. Follow the steps below to learn how.

There are six additional premium level programs that you can preview, if you don’t already own them. These include: 21 Day Fix, The Master’s Hammer and Chisel, and 22 Minute Hard Corps.

Even though you cannot purchase access to these programs through Beachbody On Demand, you can try out a single free workout video from each program in the “Premium Content” section. If you enjoy it, as a Beachbody On Demand member, you can get digital instant access to it by buying it on DVD.

 

Here’s how to purchase access to Premium Content:
1. Log in to your Beachbody On Demand account online. All payments must be made on the web. If you don’t have a Beachbody On Demand account, sign up here.
2. Find the programs available for digital instant access in the “Premium Content” section on the Beachbody On Demand homepage.
3. Click on a program to view the details and click “Unlock Now” to begin your purchase.
4. You will be given the choice to buy the Digital Base Program or the Digital Deluxe Upgrade. Click “More Info” to see a full overview of each package. If you buy the Digital Base Program, you will always have the option to purchase access to the Digital Deluxe Program.
5. After you submit your billing information, you will have instant access to your new program. It will appear at the top of your Beachbody On Demand homepage in the “Purchased Programs” section.
6. The programs you buy on Beachbody On Demand will be available as long as you have a paid BOD membership.
7. Although you must pay for the premium content online, you will be able to access it on streaming devices such as Roku, Amazon Fire, and Google Chromecast.

 

Coaches receive 25% off the retail price of the Digital Unlocks, and Team Beachbody Members receive 10% off the retail price

April Special on Beachbody!

ondemand

Club and Shakeology® Challenge Pack
Item #: DigitalCPUS

For a limited time only, you get Portion Fix® free when you purchase this Challenge Pack – saving you over $75 compared to buying each item separately! That means when you buy Shakeology and a Team Beachbody® Club membership in this Challenge Pack, it’s like getting unlimited streaming access to hundreds of proven Beachbody workouts, plus Portion Fix for just $10.

The Club and Shakeology Challenge Pack gives you 24/7 streaming access to hundreds of workouts, including the chance to tap into Beachbody’s most popular programs, like P90X®, INSANITY®, and 10-Minute Trainer®, from anywhere you have an Internet connection. Take your Beachbody On Demand workouts with you anywhere you go and push play anytime you like, while fueling your body with Shakeology, so you can get the best possible results…even faster.

You get everything you need to get your best results:

  • Your first 30-day supply of Shakeology—the superfood protein shake that helps give you energy, reduce cravings, and accelerates your fitness results—delivered on Home Direct, our monthly autoship program. *
  • Unlimited 90-day access to Beachbody On Demand—so you can choose a world-class fitness program and stream hundreds of workouts on-the-go, wherever you go! After your 90-day membership is up, you will be billed quarterly for Club Membership, which you may cancel at any time.**†
  • A 90-day Premium membership to the Team Beachbody Club, where you’ll find all the support you’ll need to get amazing results.
  • Super Discount shipping (SAVE OVER $12) every month.
  • Limited Time Only: Portion Fix – an easy-to-follow system with seven color-coded containers, Shakeology shaker cup, and nutrition guide that tells you how much to eat to lose weight!

You will have the option to choose your Shakeology flavor once you click the Buy Now button below.

Buy Now

Your Price:  $140.00USD
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Click. Stream. Sweat.
Now you can instantly jump-start your fitness results with Beachbody On Demand, your one-stop shop for streaming your workouts on-the-go. Not sure which Beachbody program is right for you? With the Club and Shakeology Challenge Pack, you can try one of our most popular programs, like P90X®, INSANITY®, and 10-Minute Trainer, and choose the workouts that work for you. Just push play anywhere you have an Internet connection, fuel up with Shakeology, and start hitting your fitness goals faster—no matter where life takes you.Your Challenge Pack Includes:A 30-DAY SUPPLY OF SHAKEOLOGY— Your Daily Dose of Dense Nutrition®.*

You could spend more than $700 on supplements just to recreate all the healthy ingredients in one bag of Shakeology. But for only about $4 a serving, you can treat your body to the delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk-food cravings, and may help you reach your fitness goals faster. A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients gives your body nutrients you can’t get from a normal diet. 100% vegan option now available.

90-DAY PREMIUM MEMBERSHIP to the Team Beachbody Club with Beachbody On Demand!**

Get unlimited access to Beachbody on Demand, a one-stop shop for all your digital workouts with something for everyone:

  • Start streaming now! Instantly commit to your Challenge by choosing the program that’s right for you from our massive collection of world-class programs, like the P90X franchise, INSANITY, 10-Minute Trainer, TurboFire, and Brazil Butt Lift.
  • Work out anytime, anywhere—whether you’re traveling for work, on vacation, or would rather do your workout at a gym, now you can access Beachbody’s proven programs from any desktop, laptop, tablet, or mobile device.
  • More than just streaming…Beachbody on Demand is the total package. Get step-by-step program guides, workout calendars, and nutrition plans—all online!
  • Never run out of options with new workouts added every month!

PLUS, Get All the Support You Need to Complete Your Challenge

No matter which workout program you choose, you’ll reach your goals faster with the 24/7 tools and support available to you as a member of the Team Beachbody Club, including:

  • 10% discount on all Beachbody purchases
  • Your own personal Coach to lean on and help you stay on track
  • VIP access to live monthly chats with Tony Horton, Shaun T, Autumn Calabrese, Chalene Johnson, and more of your favorite trainers
  • Expert advice from the pros, exclusive videos, nutrition tips, and delicious recipes
  • Meal plans personalized for your goals and designed to maximize results
  • Message Boards and chat rooms to help you find new friends and workout partners, and get advice and support from the entire community

30-Day Money-Back Guarantee
We’re so sure you’ll love this Challenge Pack, we’re giving you our 30-day money-back guarantee. If you’re not completely satisfied, simply call Customer Service to return it within 30 days for a refund of the purchase price (less any s&h).

Ingredients and Nutritional Information for Shakeology Strawberry Flavor Download PDF
Ingredients and Nutritional Information for Shakeology Vanilla Flavor Download PDF
Ingredients and Nutritional Information for Shakeology Chocolate Flavor Download PDF
Ingredients and Nutritional Information for Shakeology Greenberry Flavor Download PDF
Ingredients and Nutritional Information for Shakeology Tropical Strawberry Flavor Download PDF
Ingredients and Nutritional Information for Shakeology Chocolate Vegan Flavor Download PDF
Shakeology FAQ

*Shakeology®: Starting in 30 days, you’ll receive a fresh supply every 30 days for just $129.95 a month, with a 10% discount if you are a Team Beachbody® Club member, billed to the credit card you provide which includes Super Discount shipping (of only $2.00 per item)! Cancel any time to avoid future charges by calling Customer Service at 1 (800) 470-7870.

**After your first 90 days, you’ll be automatically billed to continue your Team Beachbody Club membership at a cost of $2.99 a week, billed $38.87 per quarter in advance to the credit card you provide today. You can cancel anytime to avoid future charges by calling Customer Service.

Offer not valid for current paying Team Beachbody Club members.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Consult your physician and follow all safety instructions before beginning any exercise program.

Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

Beachbody, LLC is the owner of the P90X, INSANITY, 10-Minute Trainer, Shakeology, the Healthiest Meal of the Day, Your Daily Dose of Dense Nutrition, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.

© 2016 Beachbody, LLC. All rights reserved.

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Your Price:  $140.00USD

How to Lose Weight, Not Muscle

 

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If you’re ready to jump in with a Challenge Pack…go HERE!

 

Losing weight and gaining muscle can often seem at odds. You’ve heard the classic advice: If you want to shed pounds, you have to eat fewer calories while burning more of them. If you want to gain muscle, you have to do just the opposite, increasing your caloric intake while working your muscles hard. So is it possible to attack the two most popular fitness goals at the same time? The answer is an unequivocal yes. Just follow these three simple rules.

 

Skip the Long Runs
If you want to lose fat, don’t go the aerobic route, say researchers at Pennington Biomedical Research Center, in Louisiana. Their study comparing the weight-loss results of people who did aerobic workouts while dieting with those who only dieted found that steady state cardio (think: jogging, stationary cycling, rowing) added almost nothing to the weight loss equation. When it comes to shedding pounds, you want to be the hare, not the tortoise: A 2011 Australian study found that shorter, tougher workouts (e.g., sprints, intervals, high-intensity strength circuits) consistently resulted in significant fat loss. Added bonus: Working out at a high intensity specifically targets abdominal fat—the most insidious kind that wraps around your internal organs, increasing the size of your belly and your risk for cardiovascular disease, diabetes, and even cancer.

 

Don’t Starve Yourself
If you want to lose fat, you have to cut your caloric intake. But if you also want to also maintain (or even build) muscle, cutting a little works better than cutting a lot, according to Norwegian scientists. Their study found that strength-training athletes who cut calories by 30 percent saw no change in muscle mass, but those who cut calories by just 19 percent were able to increase their muscle mass while also leaning out. Shoot for losing no more than 1 percent of your bodyweight—or roughly 1 to 2 pounds—per week, suggest the researchers.

 

Prioritize Protein
You need protein to build muscle. If you want to lose fat at the same time, you may need even more: A 2016 study found that overweight men on an intense fitness routine and a calorie-restricted diet were able to gain muscle over a 4-week period—but only if their protein intake was high. Protein should make up slightly more than one-third of your total caloric intake. Don’t want to do the nutritional math? Eyeball it: Meat, fish, poultry, and other protein should take up about a third of your plate at each meal.

If you’re ready to join the 14 day FREE clean eating group, click here!

If you’re ready to jump in with a Challenge Pack…go HERE!

Authors

Andrew Heffernan CSCS, GCFP

Zucchini, Ham, and Cheese Quinoa Cups

 

Want more recipes and FREE help? Sign up for our FREE meal planners and such…or even go to BBC to sign up for more FREE support!  You really can join our community at no cost.  Click HERE

Here’s the community support page…FREE!

Also, you can connect with us on Facebook…look for the link HERE!

Zucchini-Ham-and-Cheese-Quinoa-Cups

When we first had the idea to make quinoa breakfast cups, we thought they’d taste really good, but, we were wrong. They taste amazing. This grab-and-go, savory breakfast has just the right amount of ham and sharp cheddar cheese to be packed with flavor but stay low in calories. They are fantastic for meal prep and they reheat well in a microwave or toaster oven.

Tip: For meatier chunks of ham, we asked our grocer to cut a single thick slice of deli ham, which we cut into cubes. Any good quality sliced ham or Canadian bacon will work.

 

Zucchini, Ham, and Cheese Quinoa Cups

Total Time: 39 min.
Prep Time: 24 min.
Cooking Time: 15 min.
Yield: 8 servings, 2 each

Ingredients:
Nonstick cooking spray
2 cups cooked quinoa
2 large eggs, lightly beaten
2 large egg whites (¼ cup)
1 cup shredded zucchini (about 1 medium)
1 cup shredded sharp cheddar cheese
2 Tbsp. grated Parmesan cheese
½ cup diced lean ham
¼ cup finely chopped parsley
2 medium green onions, chopped
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:
1. Heat oven to 375° F.
2. Lightly coat two regular twelve-cup muffin tins with spray. Set aside.
3. Combine quinoa, eggs, egg whites, zucchini, cheddar cheese, Parmesan cheese, ham, parsley, and green onions in a large bowl; mix well. Season with salt and pepper, if desired.
4. Evenly pour quinoa mixture into muffin cups.
5. Bake for 12 to 15 minutes, or until a toothpick inserted into the center of cups comes out clean.

Zucchini, Ham, and Cheese Quinoa Cups

Kick start with the 21 Day Fix

 

 

Duane Dodge lost 47 lbs. with 21 Day Fix and the Beachbody Performance supplements. He entered his results into the Beachbody Challenge, and won the $500 Daily Prize for February 18th!
Duane is an independent Beachbody Coach.

Tell us about your life before you started the program. How did you feel about yourself and your body?

I am a professional firefighter with Halifax Fire, the oldest fire department in Canada. I have been a firefighter for just over 10 years. Over the past few years, I have felt like I was getting out of shape. I needed to do something to get back in shape. I was starting to feel like I wasn’t performing my job at the level I should be. Climbing stairs and ladders, pulling hoses, and wearing 75 pounds of gear were starting to get very hard on me. I knew I needed to change something. The number one killer of firefighters is cardiac events, and I didn’t want to be a statistic. I have a reputation in the fire house as the guy who makes the best gravy! I love to cook, but I cooked all the wrong things. Bigmeals are a part of firehouse life, but I took it to extremes. Cheese-stuffed burgers, giant steaks, onion rings, fries, and loads of gravy were my specialty. I knew I had to make some serious changes, but I didn’t really want to admit I didn’t know how to make the changes. I was in a bad spot.

What inspired you to change your life and begin your transformation journey?
Well, I knew I had to make some changes in my life. I was 220 pounds and eating whatever I wanted. Basically, I felt invincible: “I’m a firefighter. I’m strong. I may look a bit chunky but I’m not out of shape.” That’s what I was telling myself. I met a lady at a soccer camp my kids were attending in June of 2015, at which time I was 220-plus pounds and had just come back from a cruise vacation. I ate non-stop on vacation, and was feeling so out of shape. The lady I met was a Beachbody Coach. We got to talking about working out, and she mentioned that she had lost a large amount of weight using a Beachbody program. She began to tell me about 21 Day Fix. I also found out later that week that my brother-in-law had just signed up to be a Beachbody Coach, and he was starting 21 Day Fix. I did some research on the program, and as soon as I saw how the program teaches you how and what portion sizes to eat, I knew that’s what I needed to kick-start my fitness journey. I loved the 30-minute intense workouts.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?
The greatest challenge I face is really my career and the physical demands that are required to be a firefighter. Carrying heavy loads, climbing ladders, and advancing firehose into a burning structure are all tasks I could be called on to do at any time. Just before starting 21 Day Fix, my eating was pretty much off the rails. I would eat whatever I wanted, thinking there wouldn’t be any consequences to my health or fitness. The container idea was such a breakthrough for me. The simple way it’s used to help you eat the right foods and the correct amounts made all the difference. I am a very competitive person, and I needed a challenging workout routine. Autumn’s program is amazing, and I was blown away by how hard it was to do these 60-second exercises. So the 21 Day Fix and Shakeology have transformed my life. I will never go back to the way I was. I have been forever changed, because of this program. Simple eating and a 30-minute workout have been a game-changer.

What in particular did you like about the program you chose?
Right from the start, before I even ordered the program, I knew this was going to work for me. After watching a YouTube promo about 21 Day Fix, I bought it right away. The way that the program teaches you to eat is so simple and easy. Not having to count calories is awesome. If it fits in the container, you can have it. I love having the container tracking app. It takes all the guesswork out of what I have left for containers by the end of the day. The workouts are challenging and very intense. Their 30-minute length is perfect for my lifestyle. This program really did make me create new healthy habits, and started my journey to health and fitness. I will never go back to the way I was.

4796_BBC_DailyWinners_Feb_640x640_18

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I achieved amazing results on this program since July 2015. I have done six rounds of 21 Day Fix, and I am down 47 pounds! I went from a size 36 pants that were tight around the waist to a size 31 that are loose. Our nutrition and eating as a family has been completely changed forever. I can actually see abs and have muscle definition for the first time ever! I’m 37, and I’m in the best shape of my life. I’m proud and very confident in my abilities to perform my job as a firefighter now. My strength has increased, and my focus and drive are at an all-time high.

How has your life changed since completing your Beachbody program?
My life and the lives of my wife and kids are forever changed because of this program. My wife has done two rounds of 21 Day Fix, and has lost over 15 pounds. I have lost 47 pounds, and decided to become a Beachbody Coach. I have been able to inspire many others to start their journey to become fit and to have the body they’ve always wanted. I’m a healthier and stronger person since I’ve decided to go on this journey to fitness. I hope to help many others achieve their goals. I’ve learned that fitness is a journey, not a destination, and I get daily motivation from doing the workouts and getting stronger every time. I’m living proof Beachbody and 21 Day Fix work! If you decide and commit, you will succeed.

How did your Team Beachbody Coach support you on your journey?
My Coach inspired me by simply doing the program first before me. After I had seen the progress he was making, I had to do it.

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, or digestion/regularity?
I used Shakeology during 21 Day Fix. I noticed a huge boost in energy, and I didn’t crave any junk food. The chocolate shakes really hit the spot and got rid of all the chocolate cravings. Shakeology has been a huge part of this journey for me, and I will continue to use Shakeology.

Get your own journey started HERE!

Best exercises for back pain

The Best Exercises for Back Pain

The first thing to look at is your nutrition and weight…If you are ready to start eating better and dropping extra pounds, start here!

 

ARE YOU READY TO START A CHALLENGE? CLICK HERE FOR MORE INFORMATION!

 

Step 1: Figure Out What’s Causing You Pain (If You Can)
“Most people skip this step,” says McGill. “They jump into doing strength exercises before they’ve stopped doing the thing that’s causing their pain in the first place.” If you sit at a computer all day, your pain might stem from poor posture. The reason: Muscles and connective tissues tend to become “fixed” in the position they’re in most often. The fix: Take a stretch break every 20 minutes (click here for nine stretches you can do at your desk), and stop hunching over your keyboard. Alternatively, if you’re pain is caused by poor lifting form — bending over at your waist instead of pushing your hips back during the squat, for example — your first priority is mastering proper technique. Perform big, compound exercises like the squat and deadlift using only your bodyweight until you’ve nailed the movement pattern, and then start adding weight again. Once you resolve what’s causing your pain (or if you can’t determine a specific one), move on to step two.

 

Step 2: Strengthen Your Core the Right Way
Ditch crunches, sit-ups, and other moves that flex your spine, and concentrate instead on moves like the ones below, which emphasize keeping your core stiff. That’s the primary job of your core, anyway: To resist movement, supporting and stabilizing your spine while the rest of you pushes, pulls, runs, and jumps. McGill calls these moves the Big Three. “They aren’t fancy,” he says, “but they guarantee spine stability and provide the foundation for pain-free movement.” Perform them every day whenever you have time, whether you’re working out or not.

Front to Side Plank
Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line from head to heels. Brace your abs as if you’re about to be punched in the gut, and hold that position for 10 seconds. Rotate up to your right into a side plank, supporting yourself on your left forearm. Hold for 10 seconds. Return to the starting position (known as a front plank), and hold for another 10 seconds. Repeat the sequence, this time rotating up to your left. That’s one round. Do three.

Front to Side Plank A
Front to Side Plank B

McGill Curlup
Lie face-up on the floor with your left leg straight, your right bent, and your right foot flat on the floor. Place your hands under your lower back, palms down. Slowly raise only your head and shoulders off the floor. Hold this position for 7 to 8 seconds, breathing deeply. That’s one rep. Switch legs (straighten your right leg and bend your left), and repeat. Do 6 reps total, alternating legs each time.

McGill Curlup A
McGill Curlup B

Bird Dog
Get down on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Simultaneously extend your left leg behind you and your right arm ahead of you. Hold for 10 seconds, and then return to the starting position. Repeat with your left leg and right arm. Do 6 to 12 reps total, alternating arms and legs each time.

Bird Dog A
Bird Dog B

 

Step 3: Get your butt in gear
Here’s another problem with sitting all day: Gluteal amnesia (yes, that’s a real term). When your glutes are inactive for long periods of time, they forget how to contract. The muscles on the fronts of your hips (known as the psoas), meanwile, become overactive, causing them to shorten and tighten. The combination of tight psoas and weak glutes causes your pelvis to tilt forward, and increases the stress on your lumbar vertebrae. The result: back pain. The following two exercises will interrupt that cycle, helping to turn your glutes back on, says McGill.

Hip Airplane
Stand tall with your weight on your left leg and lift your left foot a few inches off the floor behind you. Keeping your back flat and your right leg in line with your torso, raise your arms out to your sides, push your hips back, and lower your torso. Now rotate up to the right until your hips and chest face that direction. Pause, and then rotate back down and up to your left. Pause again, and return to center. That’s one rep. Do 5, switch legs, and repeat.

Hip Airplane A
Hip Airplane B

Quadruped Hip Extension
Get down on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Keeping your right knee bent 90 degrees, raise your right leg behind you until your upper leg is in line with your torso (your lower leg should point toward the ceiling). Hold for 10 seconds, and return to the starting position. Repeat with your left leg. Do 6 to 12 reps total.

Quadruped Hip Extension A
Quadruped Hip Extension B

 

AGAIN, IF YOU WANT TO GET STARTED ON A HEALTHY JOURNEY, CHALLENGE GROUPS ARE THE BEST WAY TO GET THE SUPPORT YOU NEED.  LOOK HERE FOR MORE INFORMATION ON WHAT A CHALLENGE GROUP IS AND IF IT’S RIGHT FOR YOU!

 

Andrew Heffernan CSCS, GCFP

Self-Sabotage

 

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Self-sabotage.

What is it? Seriously, what does that even mean? Does it really mean that people would actually stop themselves from being the best they can be?  How does something like that even get a name?

If we were created to be amazing, awesome, and fabulous…why would WE be the ones to stop ourselves from reaching that potential? Why do we self-destruct? How are we so good at procrastination when it comes to our hopes and dreams? Our goals?

I would think (hope) that no one would intentionally self-sabotage, that no one would consciously make that choice. But, what IS it? What causes those habits and inner voices to take over our will-power and natural instincts to be great?

self-sabotage, self-destruct, procrastination

How is self-sabotage creeping in?

Mostly, self-sabotage comes in the form of procrastination and talking yourself out of reaching goals. It undermines our potential. We believe these acts to be helpful – to be saving us from some disaster, but in the long-run, these acts lead to us wanting more, being discouraged, and losing ourselves.

Here’s what I’m talking about:

You imagine yourself being healthier. Not even losing weight or body-building…but just being healthier because it’s good for you. It’s the right thing to do. Perhaps you would like to stop eating sugars, or maybe it’s processed food that you want to cut out. Dairy? Alcohol? Something as simple as chips?

Of course there is always one more event, one more birthday party, one more holiday that’s just around the corner.  For me, every Wednesday at work is treat day. Every. Single. Wednesday.   There are doughnuts, cupcakes, cookies, Chex Mix, bagels and cream cheese, more cookies, pita chips, hummus, dips, crackers, banana bread…oh – and the occasional fruit and veggie tray (and those all come with dips and sauces).  But seriously, it’s every Wednesday. Then, there are the staff birthdays.  It seems like we might go a month or two with no birthdays, but then (like April) there are five in a row…almost every other day we are having special treats.

And, it’s not just healthy habits that I’m talking about.  I am talking about finding the perfect relationships (just when you find a good one, you do something stupid that causes it to end before it ever really starts). Or maybe it’s your job…you know, staying where you are even when a GREAT offer comes along; it must be too good to be true, you’re comfortable where you are, you’ve made such good friends, it’s close to your favorite bar…

self-sabotage, self-destruct, procrastination

Here’s what I’ve learned about Self-Sabotage and Self-Destructing behaviors:

1. The first step is to recognize it. Spot it.  Call it out: why am I thinking this way? Is there really a lot of risk involved, or am I just being a chicken? Why am I procrastinating? What are the effects of procrastination?

2. Try to understand the message. What is your conscience trying to tell you? Is it throwing up a red flag of “OMG, you better stop right now!!!”  or is it just a yellow “hey, use a little caution here, friend” type of flag?

3. Perhaps you are experiencing the “upper limit problem.”  Are you getting comfortable with your current level of success? Are you afraid of failing? Are the risks not worth the possible outcome?

Once you figure out the why of that negative self-talk…it’s easier to start on the why not?!

I encourage you to Google images for self-sabotage.  I keep trying to think of words to describe all of the Google images that come up – but that’s just it…a picture is worth a thousand words. Just go Google it.

This website is an amazing source of information. Check it out!

Here is another great article about self-sabotage and how it can ruin a perfectly good plan.  Click here.

If you are looking to better yourself, reach your goals, be the amazing person you were meant to be…follow this blog, friend me on Facebook, comment below. I’m here to be your encourager!

Low Fat Diet

 

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I’ve written about Low Fat Diet trends before, but I think this topic warrants a second visit.

When did the low fat diet become trendy?

For many decades now, the health authorities have told everyone to eat a low-fat diet. Doctors, nutritionists, dietitians…they claim that a diet low in fat will keep people from getting fat.

At the time the low-fat dietary guidelines were conceived (1977), people thought that saturated fat was a significant cause of heart disease. Saturated fats are the fats that are solid at room temperature (yes, like coconut…THE health trend of this decade). Here is some great information about saturated (and other) fats…that may or may not be interesting to you. I guess it depends on your family history and current health / medical recommendations.

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Saturated-Fats_UCM_301110_Article.jsp

Basically, low fat has been the cornerstone of healthy eating for several years.

beachbody, low fat, low fat diet, best low fat, is low fat diet safe, saturated fats, high carb diet,

Why are we getting fat while eating low fat?

With the recommendation of staying away from fats, many people and organizations have also moved away from meat, eggs, and full-fat dairy products (high fat) and moved towards grains, legumes, fruits (low fat, high carb)…and vegetables (always a good choice).

These low-fat  guidelines were based on weak evidence, and many respected scientists objected. They believed that moving to a low-fat diet could have unforeseen consequences.

Recently, the “science” behind these ideas have been disproven.  Many high quality research studies show that there is, in fact, no association between saturated fat and cardiovascular disease. If you REALLY want to see the science behind these studies, this is a good place to start:

http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

Here’s another study summary:

http://www.ncbi.nlm.nih.gov/pubmed/9635993

Chances are, you won’t read (or even click) those links, but yes, they are official studies that say…there isn’t much correlation between fats and heart disease.

AND…of course, there are still studies and such that claim that saturated fats ARE harmful.  Here’s one that leans toward limiting fats: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Saturated-Fats_UCM_301110_Article.jsp 

 

So…what does that mean for you?

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Low fat or high fat diet?

I’ve seen pictures of my family in 1977: there were some heavy people.  There were some “big” people. However, it was nowhere near what we see today.  When did the obesity epidemic start? Around 1977.

Here’s the bottom line:

When you stop eating “fats”, you often stop eating proteins. Proteins are important. More on that next time.

When you eat low-fat foods, they are made to taste better with sugars and artificial flavors.

If you stop eating animal fats, you often replace that with vegetable oils…these are thought to be much worse for your overall health. Processed seed- and vegetable oils ar unhealthy, loaded with Omega-6 fatty acids and trans fats that can contribute to disease. And, they are often GMO…also not good.

Moderation is key!

I know that you know that already.  Eating pounds of butter is terrible. Eating pounds of grapes is also terrible. Eating a diet that you can’t maintain is terrible.  Eating Fettuccine Alfredo (2 cups) and a slice of garlic bread at 54 grams of fat isn’t going to kill you.  Eating that every day is terrible.   Taco Bell’s Supreme Chicken Fajita and Bell Grande Nachos: 64 grams of fat.  That might be too much even on a good day. Terrible. But, we still do it.

Eat vegetables, eat some fruit, eat some whole grains…everything in moderation!

Side note: Trans fats resemble saturated fat in consistency and shelf life, but the chemical composition is still very different. While saturated fats are possibly harmless, trans fats are highly toxic and should be avoided.

Here is some more information (mostly the same, but a little different…)

 

Diet Pills

 

The truth about diet pills

I’m coming from experience in wanting to shed some unwanted weight quickly.  I gained 75 pounds with my first pregnancy…and eventually lost most of it.  I got all but 5 or so off.  That being said – I had started off at 103 pounds.  At 5’2″ – that’s a good weight for me.  So…I got up to 178ish. AND… that was in 1997! So, I was in my early 20s, worked out 5 times a week, lived off of popcorn and margaritas, and just lived life.  After getting pregnant, I ate everything I could. Five or six slices of pizza was not an issue. I was pregnant, for Pete’s sake! I was eating for two! I kept peanut butter and jelly mixed together in the fridge for a quick fix.  I kept melted ice cream and peanut butter mixed together in the fridge for a midnight snack. I drank juice like it was going out of style. And – I ate a lot of everything! But – that was 17 years ago.  Fast forward to pregnancy number two: I was almost 30 now, weighed in at about 110, and was determined not to balloon up to 180. However…although I ate fairly well, got some exercise, and tried to not indulge…I STILL got up to 180! 180 on a small frame is a lot! I was in pain. My hips and legs kept me from every being comfortable.  Still, I lost most of it…getting down to about 112.  Not to shabby.  Then…I turned 35.  I started gaining without being pregnant! With two kids and a full-time job, I didn’t have time to exercise (or so I believed) and I was stress eating all of the time.  So, I got up to 140.  Otherwise healthy, the weight just wouldn’t come off. I had all of my systems tested…and they seemed to be working fine.  I was just getting fat.

Then…baby number three at 39 years old.  And yes…I got up to 180 again! Even though this time, I knew I would have trouble getting it off – I gained weight like it was nothing!  After the baby…I was determined to get back to 140 – at least. So I did. Then I got down to 130ish. But – I could not lose any more.  I looked at diet pills – but my husband wouldn’t let me try any.  I thought about sneaking them, but if something bad were to happen, no one would know. I needed to get my blood sugar, my weight, my moods, and my sleep back under control.

My husband and I decided that I wouldn’t take any fad diet pills. That I should stay away from all of the dangerous options out there:

Concerning ingredients to watch for in diet pills:

Ma huang/ephedra/ephedrine/pseudoephedrine – Ma huang, a species of ephedra, frequently contains ephedrine and pseudoephedrine, which can affect the nervous system and result in high blood pressure, increased heart rate, irregular heart rhythm, heart attack, stroke or death. Ephedra has been banned in the U.S.

Bitter orange/synephrine – Bitter orange contains a chemical called synephrine, which is similar to ephedra and can cause increased heart rate, headaches, vomiting, insomnia, high blood pressure, fainting, heart attack and stroke.

Sibutramine – Sibutramine is a powerful stimulant that may significantly increase the risk of heart attacks, arrhythmias or strokes, in addition to causing a long list of side effects. It was removed from the market in 2010. Several weight-loss drugs have been found to be illegally spiked with sibutramine.

Fenproporex – Fenproporex is a stimulant not approved for use in the U.S.; it is converted to amphetamine in the body and may cause heart arrhythmias and possibly even sudden death. It may also be addictive.

Phenolphthalein – Phenolphthalein is an ingredient that was in some laxative products until 1999, when the FDA declared that it was “not generally recognized as safe and effective.” It has been found to be a hidden ingredient in several weight-loss pills.

There are lots of scary stories out there: people die!

Best diet / Quick weight loss

What is the best diet for quick weight loss? No such thing.  Think of diet NOT as a way to lose weight, but as a way of eating. Eat for nutrition…eat for energy…eat for health.  With healthy eating, hard work, exercise, and some will-power, I did it.  I might not ever get down to my pre-pregnancy weight, but I’m happy where I am right now.

I work out for 30 minutes a day, I juice, I eat right, I feed my family right, and I occasionally cheat with chocolate and peanut butter…but that’s okay.

Fast weight loss diets don’t work…they won’t last…you can’t sustain the requirements.  Think of the best diets to lose weight fast as the best way to gain back fast…the best diets to set yourself up for failure.  Rethink diet! Eat real foods, exercise, and stop eating sugar.

As for diets that claim to work fast…for real. I challenge you to stop eating sugar, processed foods, and junk for two weeks.  See how much weight you can lose.  Stop eating chips, fast food, restaurant food, cheap breads, snacks, and soda…even diet soda…for two weeks.  You’ll drop pounds. I promise.

Thankfully, a well balanced diet requires none of those ^^ ingredients.  If you are looking for quick weight loss, the best diet… join us on our next Clean Eating Challenge.

You can do it, too!

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14 Day Clean Eating Challenge!