Hey team, 2014 has been very exciting for me so far. I received exciting news this week that I once again earned the title of an elite coach. To be one of the top 100 coaches out of 140,000 Team Beachbody coaches is quite an honor, and that also means it's my responsibility to train new coaches how to help others achieve their goals and end the trend of obesity. This weekend I got to hang out with some of my coaches and we got a private tour of the US Capitol which was an awesome experience. Then Saturday I hosted a Beachbody Super Saturday event for about 200 coaches in the DC area. It's a great way to meet other lo
cal coaches, and we had an awesome insanity/p90x type workout. Speaking in front of so many people makes me very nervous, but I love to be able to train other coaches and help pay it forward.
If you have not started your new year's resolutions, now is the time to get started! I have online challenge group running for P90X3 on Facebook, and an Insanity / T25 challenge group thread running on the message boards. Also I have a general group if you are not doing either of these programs, but want some support, accountability, and motivation. If you are looking for something new I highly recommend T25 or P90X3, because these are Beachbody's hottest new workouts. You can get a great workout in less than 30 minutes. Since they are both on sale this month, I would suggest you contact me right away if you are interested. These new programs combined with my online support groups will be sure to motivation you and help you reach your goals. Message me for more information.
DON'T MISS OUT ON THESE SAVINGS!
Good News!! Team Beachbody has two Challenge Pack Promotions this month!
The P90X3 Challenge Pack Promotion has been extended until the end of January. You can purchase this 30-minute program as a Challenge Pack for just $180 (regular price of $205)
Also this month, Team Beachbody is offering a Focus T25 Challenge Pack Promotion. You can purchase this 25-minute program as a Challenge Pack for just $180 (regular price of $205)
MARK YOUR CALENDARS
AVAILABLE FEBRUARY 3
21DayFix is THE program to help you lose up to 15 pounds in 21days. This is Beachbody's first program to place equal emphasis on the nutrition and fitness component. Each workout is approximately 30 minutes a day, 7 days a week. The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control – no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you'll lose weight. When eaten in the right quantities, there are no foods that are off limits.
6 Cooking Mistakes That Make You Fat
By Jessica Girdwain
Eating in is one of the best ways to get (and stay) slim. Cooking at home allows you to control the calories and fat, and use wholesome ingredients in your meals—not something you can easily do when you go out to a restaurant. But there may be small mistakes you're making when it comes to whipping up a homemade meal or snack that can lead to weight gain, from pouring on the olive oil to baking "low-fat" cookies.
Cooking Mistake #1: You're too generous with the olive oil
No doubt olive oil is a healthy fat—it's rich in heart-healthy monounsaturated fatty acids. In addition, the aroma of olive oil may even improve satiety, prompting you to eat less at later meals, finds a recent German study1. But that doesn't mean you can pour it on with abandon. One tablespoon of olive oil contains 120 calories, and if you're eyeballing how much you add to a pan, it's easy to pour twice that—and therefore, twice the calories. Washington, D.C.–based personal chef and registered dietitian Jessica Swift, MS, suggests using just enough oil to coat the pan's cooking surface, then using a paper towel to wipe off any excess oil before adding other ingredients. In addition, try sautéing veggies in low-sodium chicken or veggie stock or white wine.
Cooking Mistake #2: You forget to spice things up
Rethink how you add flavor to foods. Instead of covering steamed broccoli in butter, sauces, or cheese, reach for your spice rack. One new study from the University of Colorado found that when people added herbs and spices to reduced-fat foods, they rated those foods as tasty as their full-fat versions.2 Swift likes rubbing fish with dill, paprika, and garlic and topping with a squeeze of lemon. Also try covering chicken breasts with rosemary, garlic, lemon or orange slices, and sage before baking it in the oven.
Cooking Mistake #3: You bake meat in the oven
Baking chicken in the oven can definitely help save calories over pan-frying or sautéing, but here's what you're probably missing: you should elevate the meat and cook it on a rack. This allows the fat to drain away, Swift says. Do the same with veggies. Toss them with oil, salt, and pepper, then roast on a rack placed atop a baking sheet. When done, they won't be swimming in gobs of oil, but you'll still enjoy the same delicious flavor.
You know the tricks to "healthify" treats like cookies, muffins, and brownies: use puréed fruit instead of refined sugar, and add black bean purée to brownies. Try whole-grain flour in your muffins. And while it's a good idea to make an effort to add as much nutrition as possible to treats, it makes it easier to justify a splurge. In fact, people eat larger portions if food is marked "healthy," shows research in theInternational Journal of Obesity.3 So you may snack on four cookies instead of two because your new recipe contains half the fat—but this defeats the entire purpose.
Because research shows that adults are eating far too few fruits and vegetables, it's a good idea to try to get more into your diet, whether steamed, roasted, or grilled—whatever way you love them the most. But don't forget to eat them raw, too. According to a 2011 study published in the journal PNAS, the process of cooking produce makes more calories available to the body.4 That means your body burns more calories by simply digesting raw foods, which could translate into weight loss. (Sure, it's a minimal amount, but over time this can add up.) So don't forget to include big salads; crudités, like sliced cukes and red peppers, dipped in salsa or guac; or gazpacho in your meal rotation.
Cooking Mistake #6: You think pasta was made for noodles
If you've already switched from white pasta to whole wheat versions, then give yourself a pat on the back. Pasta made with 100% whole wheat flour digests slower than refined versions, so you stay fuller for longer. But there's life beyond wheat noodles, and it saves mega-calories and dials up the nutrition: veggies masquerading as noodles. Think spaghetti squash, zucchini and squash ribbons, and sliced asparagus. Want proof? One cup of spaghetti squash contains 42 calories compared with one cup of pasta at 200 calories. Top veggie "noodles" with a tomato sauce and turkey meatballs and you've got a lower-carb and lower-calorie (but still satisfying) meal. One tip: when making spaghetti squash, don't salt it before cooking, which adds about 16% of your daily value of bloat-inducing sodium. The sauce you put on top will contain enough salt to flavor the dish.
2015 Success Club Trip- CANCUN April 15, 2015-April 19, 2015
The Success Club trip is open to all Coaches and does not require any qualification. As a Team Beachbody Coach, achieving Success Club consistently can help you get the entire trip or portion of the trip paid for. This trip is valued at over $2000!
Which do you want first—the good news or the bad news? The bad news? You got it, glass-is-half-empty exerciser. Here it is: There is no magical way to speed up your metabolism. So all the mystical pills and potions that promise to ignite a lasting metabolic torch in your body won't pay off as advertised.
"Some people will say this food or that food speeds metabolism, or 'I saw this pill on Dr. Oz!' but that just won't happen," says Dr. Felicia Stoler, DCN, MS, RD, FACSM, author of The Healthy Way to Lose Weight and Feel Great. "But it's hard to quantify what speeds up metabolism when it comes to food because you're not eating that food by itself."
And while there are foods that have been shown to provide a metabolic jolt—like capsaicin in chili peppers and fiber-rich foods like brown rice and oatmeal—they only supply a small change and don't greatly impact weight loss individually.
Another common cop-out is to blame aging, as if your inability to pop and lock on the dance floor somehow correlates to your body's inability to efficiently burn calories.
"When you talk about metabolism slowing down as you age you're also talking about bone density, lean muscle mass, and voluntary activity slowing down," Dr. Stoler explains. "Those things change over time and with age. So it's not just 'I'm old!' and there's no accountability." Mr. P90X®, Tony Horton, is 55-years-old, so think about that the next time you use that excuse. If you're feeling creaky, the more you move, the better you'll feel.
Remember when we said there was good news? Here it is: There are things you can do to increase your metabolism. And the even, uh,gooder news—the things that can help you boost your metabolism aren't all that difficult to implement into your daily routine.
Use Resistance Training
A long-distance run burns plenty of calories and can give you an edge on Sir Bitey when that inevitable zombie apocalypse occurs and it's time to flee for your life. But, you'll want to add resistance training to your workout, too.
A 2012 study published in the Journal of Translation Medicine found that, compared to a traditional resistance training workout, using high-intensity interval resistance training (this is when you train with heavy weights for a short duration of time) increased their resting metabolic rate in the 24 hours following the workout.1
"People who only do cardio are training their muscles for endurance and burning calories, but they're not building muscle mass," Dr. Stoler says. "In terms of increasing your resting metabolic rate, you need more resistance, weight-bearing exercise."
Muscle burns more calories than fat, so putting on more muscle equates to a higher resting metabolic rate.
Keep in mind that you don't need to become an Olympic power lifter. Many cardio-based workouts, including INSANITY® or anything plyometric, contain a resistance aspect to them. Still, it's a good idea to get some good old-fashioned weight work into your program every now and then.
Eat, Eat, Eat
Fasting is the wrong way to go about jump-starting your metabolism. In fact, leaving your tank on empty for too many hours has an adverse effect since your body needs food to operate. According to Dr. Stoler, eating small, healthy meals more often revs up your metabolism by keeping your digestive system working.
"Having a healthy diet when you're eating more often keeps the furnace going without letting your energy levels deplete," she says. "It's like your furnace; it's better to run it at a steady rate instead of turning it off and then coming home and cranking it up."
Sleep, Sleep, Sleep
The later you stay up, the worse your diet gets. No, we're not stalking you; a two-week sleep study from the University of Pennsylvania found that night owls tended to feast on fattier foods, with men gaining more weight than women, and black people gaining more weight than white people.2 (Wait, when did science become so discriminatory?)
A smaller 2011 study revealed why sleep and weight gain might be connected. Researchers found that when you're sleep deprived your prefrontal cortex—the portion of your brain responsible for cognitive, emotional, and behavioral functions—is also sluggish. This impedes your willpower to resist fatty foods, which makes the gelatinous blob of high fructose corn syrup (HFCS) that's disguised as dessert look far more appetizing than it would have had you hit the sack at a decent hour.
Water, you lushes! Not only can dehydration trick you into thinking you're hungry and decrease your mental and physical abilities, studies have found that drinking as little as 16 ounces of water led to an increase in energy expenditure. You should be downing more water than that. How much, exactly? We're so glad you asked. Take your bodyweight and divide it in half, and then add the word "ounces" to the answer. So if you weigh 150 pounds, you'd aim for 75 ounces of agua per day.
Non-Vegan Strawberry Shakeology Is Here!! Available for purchase on January 13
*30-day Supply Bag
*24 Packet Box
*Triple Combo Packet Box which includes Chocolate, Vanilla, and Strawberry