As most of you know P90X3 was released in December and it has been selling like hotcakes! Everyone knows and loves P90X and X3 is like the original except they’re only 30 minute workouts! For those who have done P90X Yoga, you can now imagine everyone’s excitement about now doing 30 minutes of yoga instead of 90! Last month I launched a P90X3 online support group on Facebook and we now have about 100 people in there who are finishing up their first block. We are having tons of fun sharing pictures, videos, jokes, and riddles along with daily motivation and support. If you missed out on my P90X3 group, but are currently doing another Shaun T or Tony Horton workout, then come join my new support group on the Team Beachbody message boards, called the Shaun T vs Tony Horton challenge! Here is the link:
Or maybe you want something new, something fresh, something easy that delivers quick results… If I could provide for you a 21 day workout including a simple eating system that helps you with portion control and exactly what to eat… and you could lose 10+ pounds in that 21 days, would you be interested? If yes, then you are going to want to get the brand new program called 21 Day Fix! It combines fitness and a nutrition plan to help you lose up to 15 pounds in 21 days. 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. Additionally I’ll be starting on February 17th a new Facebook support group for everyone who orders the program through me. There will be more big prizes and cash given away so if you want to reserve your spot in the group you will want to contact me ASAP because space is limited. Also by replying to this email and telling me you are interested, I’ll be sure to give you information about the program and special deals on the program when it’s released on February 3rd.
I look forward to seeing you all online.
CHALLENGE PACK PROMOTION, STARTING FEBRUARY 3RD!
GET YOURS FOR ONLY $140
(regular price $160) promotion ends February 28th
WHAT IS 21 DAY FIX?
21 Day Fix is the fitness and nutrition program to help you lose up to 15 pounds in 21 days. 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!
WHO SHOULD BUY THE PROGRAM?
Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves.
WHAT’S INCLUDED IN THE CHALLENGE PACK?
A month’s supply of Shakeology
Free Gifts Start Here Guide with Workout Calendar 3-Day Quick Fix Eating Plan 24/7 Online Support
7 workouts on 2 DVDs (VHS not available) Dirty 30 workout
Total Body Cardio Fix Upper Fix Lower Fix Pilates Fix Cardio Fix Yoga Fix
Containers 7 color-coded portion-control containers Shakeology shaker cup
BY STEVE EDWARDS, VP OF FITNESS AND NUTRITION FOR BEACHBODY
Yes, it’s true, you don’t have to exercise for hours a day to be fit. In fact, you don’t even have to exercise an hour. A slew of modern studies confirm that, for many people, about 30 minute a day of intense exercise is all you need.
Of course the media has skewed some of this research in order for it to sound dramatic, none of this worse than “30 Minutes of Exercise Better Than An Hour,” a headline that in reality is the first half of a sentence that should have concluded “for some people.” Regardless, there is good information uncovered, if less sensational, that can help you get fitter, quicker. I’ll summarize the bits you need to know.
The idea that short exercise can be more effective than long began with two studies in the 90s (Tabata and Laval, which you might have heard of) that showed high intensity intervals, or HIIT, could lead to rapid increases in fitness because it stimulated hormonal production that changed your metabolic processes.
The downside to the average Joe and Josephina was that you needed to be pretty fit to do these intervals. In the last six years, however, we’ve chipped away at the premise that these intervals need to be as high intensity as once thought. Yes, they need to be anaerobic but similar effects on hormone production have been found using a myriad of various exercise modalities, from running to circuit-style weight training and plyometric work.
In 2013, a study comparing 30 minutes of high intensity training versus aerobic training concluded: “High intensity intermittent exercise suppresses subsequent ad-libitum energy intake in overweight inactive men. This format of exercise was found to be well tolerated by an overweight population.” In other words, short bouts of intense exercise are now being recommended even to de-conditioned populations.
Your body has an emergency response to exercise. When you begin, no matter what you’re doing, you burn glycogen for fuel. Once your body figures out that you aren’t in an emergency, it begins to conserve by shifting to body tissue, primarily fat stores, for energy. It was once assumed that training during this “fat burning” period was optimal for weight loss. Now we know it’s the opposite. If you take advantage of the glycogen window by training hard (and smart so you don’t get hurt) you can alter your body’s metabolism—the key to changing your body composition—quickly and efficiently.
It is important to note that this doesn’t not mean longer exercise is bad/wrong/unnecessary. Especially athletes, who need 100% efficiency in performance, will need to train body systems that take more than 30 minutes to stimulate. But for the average time-crunched person it’s good to know that short, intense, exercise has been proven to be your ticket to staying healthy.
IN THIS MONTH’S ISSUE
New Program: 21 Day Fix
What is Portion Control?
Cool Facts About Short Workouts
Portion control is about knowing the correct measures or serving sizes as per calorie counts and fat content for different foods and beverages. A must for losing weight in a healthy way, portion control is something which stands right in the middle of excess calorie intake and not eating enough. Portions of food can be measured keeping in mind a point of reference. For instance, the right portion serving for one pasta meal is what you can hold in your fist (uncooked of course!) So, today we unearth the right way to eyeball smart portions of food and a few handy tips to do the same.
Portion Control Basics: What is The Right Serving Size?
As mentioned in WebMD (reporting USDA recommended serving sizes) smart serving sizes for some foods are as follows:
1 slice of whole-grain bread
1/2 cup of cooked rice or pasta
1/2 cup of mashed potatoes
3-4 to four small crackers
1 small pancake or waffle
1 medium-sized cookies
1/2 cup cooked vegetables
1 cup (four leaves) lettuce
1 small baked potato
3/4 cup vegetable juice
1 medium apple
1/2 grapefruit or mango
1/2 cup berries
1 cup yogurt or milk
1 1/2 ounces of cheddar cheese
1 chicken breast
1 medium pork chop
1/4 pound hamburger patty
Sounds pretty meagre when you compare it to how much you eat routinely, doesn’t it? Well portion sizes are meant to serve as handy measures of how much of what you’re putting into your body. Therefore, drawing from the above list, if you eat half a cup of cooked pasta, with one chicken breast, half cup mashed potatoes and half cup cooked vegetables, then you are eating a healthy meal made up of smart portions.
Tips for Getting Portions Under Control
1. While eating stress on the quality, and not the quantity, of food: Go for foods which are rich in fiber and proteins as they’ll keep you full and satisfied for long. Avoid fast foods and junk foods as they are devoid of healthy nutrients. Go for healthy snacks such as whole-grain/fiber-rich biscuits, fruits and veggies.
2. Don’t fill your plate completely: Try and eat in small portion sizes. If you still feel hungry, go for seconds, or need be third helpings. But overfilling your plate and then eating everything which is kept in front of you is not a good idea when you are planning to lose weight.
3. Go for smaller dishes: The smaller your dishes, the faster you can fight that weighing scale. Use small cuttlery as this will help you take smaller bites and chew your food properly and relish your meal to the core.
4. When eating… just eat! It is not a healthy habit to multitask – watch TV, help your kid with homework, reply to pending mails while you eat. Sit and relax for at least one meal in the day with your family.
5. Why drinking water is important: Often we confuse thirst with hunger and thus end up eating more food when we probably just needed some water, so with proper water intake, we can manage hunger better. An extra tip – drink a glass or two of water before you start your meals. This will make you feel fuller and help you eat lesser at the table, thus contributing to fat loss indirectly.
6. Avoid eating straight from food containers – Never eat straight from a multi-served packet or container. The natural tendency to keep reaching for more is highly reduced if you serve yourself from a small bowl or cup. Just pour out the amount you intend to eat, and stop when it’s over. No one can eat just one – try and fight against that subliminal message.