Team Engage June Newsletter





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Can yobelieve it’s already summer?!  Are you ready to hit the beach?  If not, you may want to consider a quick 21 Day Fix to help you lose those 10-15 pounds fast!  I’m starting up a new support group on Facebook with a bunch of others doing the 21 Day Fix, so let me know if you’re interested.  I just finished my first round of the program and lost 7 pounds!
 
BIG NEWS: PiYo, the hottest new workout program, comes out later this month! It’s a brand new high-intensity, low-impact workout by Chalene Johnson the creator of Turbo Fire, Turbo kick, and Turbo Jam. Chalene describes it as a cross between pilates and yoga. If you want to know more, please check out this link and register to be notified when it’s released.

PiYo Registration

Finally, Beachbody’s annual coach Summit is coming up.  In a few weeks, I’ll be heading to Las Vegas along with about 10,000 other coaches!  I’m looking forward to working out with all the celebrity trainers, attending awesome workshops and trainings, and hanging out with many others from my team.  If you are interested in learning more about becoming a coach and joining my team so you too can join us on these amazing trips, please contact me.  

 
 
———————–
Greg Armfield
Team Beachbody Star Diamond Elite Coach


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Keep Dropping Your New Workout?
by Women’s Health Magazine
 
There’s a totally legit reason you always seem to fall off the workout wagon: The conventional approach to exercise almost forces you to bail out. So we asked experts who specialize in the science of motivation to explain how to keep your butt in gear. As it happens, just a few simple behavioral tweaks can silence the call of the couch.
 
Why We Quit (And The One Thing That Can Keep Us Going)
Research shows that 50 percent of people who start a new workout program drop out within six months. That’s because the most common reasons given for exercising—”My boyfriend says I should lose five pounds”; “My doctor keeps bugging me about it”—have very little to do with you, says Edward Deci, Ph. D., a professor of psychology at the University of Rochester, who has studied motivation for decades. In fact, working out to make others happy is the least successful way to compel you to break a sweat. One study found that people who signed up for exercise classes because they wanted to feel good were more likely to attend than those who did it to look good.
 
Curing the motivation problem is at the crux of a theory developed by Deci and his colleagues called Self Determination Theory (SDT ). It boils down to this: The more you do stuff you like to do and not what you think you should do, the more you’ll keep doing it. The benefits of this intrinsic motivation have been proven in studies across the board, from education to health care to parenting. In exercise research, intrinsically motivated exercisers were more likely than those who were nagged by friends or family to continue working out for six months or more.
 
Experts say these three subtle shifts in your outlook can keep you on track, here are their fitness tips:
 
Step 1: Take charge
Appoint yourself CEO of your fitness decisions. Don’t let well-meaning friends (or mothers or spouses) force you into another gym membership you won’t use. Psychologists call this autonomy, and it’s one thing you must develop if you want to harness intrinsic motivation. “People who feel as if they’re making their own decisions report feeling higher levels of self-worth,” says Philip Wilson, Ph. D., an associate professor of psychology at Brock University in Ontario who studies SDT and exercise. “And that leaves them feeling more motivated.”
 
How do you take the wheel? Start by asking yourself why you want to exercise at all. If the answer is that your boyfriend casually dropped the phrase “muffin top” when you were jeans shopping, your efforts are probably doomed. But if you decide to get fit because you want to feel stronger or healthier, you’re more likely to be successful, because the end result means something to you.
 
Next, find a form of exercise you enjoy so much you’d do it even if it weren’t good for you. If the mellow vibe of Hatha yoga brings you bliss, light up some incense and roll out a mat. If slamming a tennis ball is more your thing, join a league or sign up for lessons. Perhaps most important: If you truly despise running on the treadmill (or doing crunches or taking spin class), don’t! If you’re invested in what you’re doing, your performance will improve—and that will feed your desire to go back for more.
 
If you honestly can’t equate exercise with fun, flex your take-charge muscle by setting specific personal goals. Working your way up to three no-cheating-allowed pullups? Finishing your first 5-K? Whatever your goal, it can help you stay motivated for the short term and the long.
 
Physical accomplishments give you positive feelings about yourself and increase motivation because they’re intrinsic; looking for validation via external motivators, like the scale parked in your bathroom, does not.
 
Step 2: Give yourself props for progress
How many times have you said to yourself during a workout, “I’m getting nowhere”? Nothing evaporates motivation faster than feeling like you’re not making any noticeable improvement.
 
The problem: When it comes to working out, women are notorious for seeking a comfort zone. Once we master a new skill (like holding plank position for 60 seconds or running at a 10-minute mile pace), we stick with it because, hey, we know we can do it. But it also impedes progress and breeds big-time boredom.
 
“The less interesting something is, the less motivated we are,” Wilson says. Some of his earliest SDT studies showed that humans have a basic need to feel engaged—take away the novelty, and motivation vanishes. And Groundhog Day-style monotony isn’t just bad for your head; eventually your muscles stop responding and you really hit a wall.
 
The solutions: Mixing things up and pushing yourself. “Changing the intensity and type of exercise trains the muscles differently, and you’ll start to see improvements more quickly,” Wilson says. For example, increase the weight you’re lifting and the number of reps and sets by 10 percent every week. The same goes for your cardio—increase the amount in 10 percent increments each week. Do this for three weeks, and then drop back down to where you started on week four to let your body rest, Cosgrove says.
 
Next, write everything down. A workout log functions not only as an exercise checklist but as a concrete record of how far you’ve come—a way to motivate yourself if you become frustrated. In researcher-speak, this is called establishing competence, and it’s at the core of the second step in fueling motivation that lasts. To make it work, keep the focus on what you can do, rather than what you can’t, Wilson says. And don’t compare yourself to anyone else. Once you start focusing on you, your confidence will grow and ignite a cycle of positive reinforcement that will keep you hooked.
 
Step 3: Make it social
Besides the dirty martinis, there’s a reason you go to happy hour every week. You get to socialize, laugh, and hang with friends. It makes you feel connected. According to the principles of SDT, making your workouts more like happy hour will put you well on your way to stoking your inner motivator.
 
Start by finding like-minded workout buddies. A study by Canadian researchers found that a congenial atmosphere, rather than a competitive one, helps people stay motivated by providing a source of encouragement. In Cosgrove’s gym, clients work out in small groups of three to five people with similar fitness goals. “The group provides built-in support, and it’s way more fun than working out alone,” Cosgrove says. Members push each other to reach goals and cheer each other on. And when someone has a bad day, the group is there to lift spirits and sympathize.
 
The ability to stick to a workout—and get the body that makes you happy—isn’t the sole domain of professional athletes and Type A exercisers. You already have what you need within you: It’s just a matter of tweaking your perspective so you can tap into what really gets you going. 

NEW AND IMPROVED VEGAN SHAKEOLOGY

Beachbody set out to improve the texture and flavor of Shakeology’s Vegan flavors and created a new and improved Vegan formula! The vegan shakes now have a smoother, creamier consistency and improved flavor. Chocolate Vegan now has more cocoa for an even more intense chocolate flavor and Tropical Strawberry Vegan has succulent guava.    
 

IN THIS ISSUE

-Insanity Challenge Pack on sale
-Shaun T Dance Challenge Pack on sale
-Sizzling Summer Sale
-New Vegan Shakeology formula
-Coming Soon: PiYo

ARTICLES:
-“The Complete Crash Course on Clean Eating”
-“Keep Dropping Your New Workout?”

QUICK LINKS
 


DANCE YOUR WAY TO ROCK HARD ABS!
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Hip Hop Abs sculpts flat, sexy abs with workouts built on dancing and having fun… defining head-turning abs without a single crunch or sit-up. Shaun T breaks down the moves, providing step-by-step instruction so no one misses a beat. Designed specifically to help burn fat while flattening and tightening the stomach, Hip Hop Abs became America’s #1 fitness program on TV shortly after launch. The program provides an extremely fun way to sculpt a lean, beautiful body using Shaun T’s “Tilt, Tuck, & Tighten” technique to simultaneously engage the upper, middle, lower, and oblique abs. 

Rockin’ Body is a dance-based in-home fitness program that is both fun and easy, while shedding the pounds without complicated choreography. Move and groove to favorite hits of all time, center stage with creator Shaun T. It’s the most FUN and EASY way to dance off the pounds and burn up to 1,500 calorie a day! Shaun T uses his Mark It and Move It technique to easily show each step.

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SIZZLING SUMMER SALE
AVAILABLE JUNE 4 TO JUNE 9

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OTHER ITEMS AVAILABLE:
85% off
-Stability Ball + Medicine Ball combo pack
50% off
-P90X en español
-Tai Cheng
-Hip Hop Abs Dance Party Series
-Barbell Weights (5 lbs and 10 lbs)
-Les Mills Combat gloves
40% off
-Les Mils Combat
-Insanity: The Asylum + Free Chin-up Bar
-Foam Roller
 

 

The Complete Crash Course on Clean Eating
By Jocelyn Voo

 
Defining Clean Eating:

Clean eating is a deceptively simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more protein), the idea is more about being mindful of the food’s pathway between its origin and your plate. At its simplest, clean eating is about eating whole foods, or “real” foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible. However, modern food production has become so sophisticated that simply eating whole foods can be a challenging proposition these days.
 
What Counts as Processed Foods?

First, let’s start with the definition of processed food. “Processing” includes:
 
Additions of any kind — everything from salt, sugar, and fat to aid flavor and mouthfeel, to preservatives that keep food from spoiling too quickly, to the vitamins enriching everything from beverages to breakfast cereal.

Changing the form of the natural food — for instance, removing the bran and germ from whole grains to create refined bread, mashing apples into applesauce, or stir-frying veggies.

Foods with components manufactured in a lab. (You probably don’t need clarification on this one, but if the ingredient list has stuff you can’t recognize or pronounce, that’s a pretty solid indication that it’s not natural).
 
In that light, processed food includes everything from a hot dog (where do we even begin?) to jarred organic pasta sauce and instant oatmeal. And yes, changing the form of natural food includes cooking as well, so even your steamed broccoli is technically processed, albeit minimally.

The Perks of Clean Eating:

Thanks to extensive research that has linked eating whole foods with good health, “we do know that largely plant-based diets are healthy,” says Jessica Fanzo, assistant professor of nutrition at Columbia University. Multiple studies have shown that diets heavy on fruits and vegetables can curb or prevent certain life-threatening conditions and diseases, such as high blood pressure, type 2 diabetes, and cardiovascular disease. Plus, there’s research linking diets high in fruits and veggies to healthy weight management and glowing skin and hair — as if you needed more motivation.

“The key is to avoid foods that are ‘ultra-processed,'” says Fanzo — basically, anything food-product-like or ready-to-heat.”
 
How to Eat Clean:

Unprocessed foods include:

Fresh fruits and vegetables, dried legumes, nuts, and Farm-fresh eggs

 
Minimally processed foods include:
Unrefined grains, like whole wheat bread and pasta, popcorn, steel-cut oatmeal, quinoa, and brown rice, frozen fruits and vegetables, unprocessed meat; wild over pastured, pastured over grain-fed, hormone-free dairy, and oils.
 
Pesticide-free organic food is preferable to avoid consuming added hormones or chemicals. It’s also important to note that eating clean doesn’t give you free reign to eat endless quantities. They may be healthy, but they still have calories!
 
How to Cook Clean:

Cooking does alter your food, but it isn’t necessarily a bad thing.
“While it’s true that some nutrients are lost during cooking, like vitamin C, other nutrients are increased when foods are cooked, like lycopene, so it’s best to eat a wide variety of foods, in both their raw and cooked forms,” says EA Stewart, RD, who blogs at The Spicy RD.

When cooking food, “the focus should be on maintaining the integrity of what you are consuming and avoiding high-fat cooking methods such as deep-frying or stewing in animal or vegetable fats,” says Miranda Hammer, a New York City registered dietitian and author of food blog The Crunchy Radish.

When cooking, opt for flash-cook methods such as stir-frying and ones without additives like steaming. For fruits and veggies, raw is best, but steaming is a close second in terms of preserving nutritional value and keeping the food’s natural integrity.
 

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About Greg

An Elite, 9 Star Diamond Team BeachBody Coach. Are you looking for a FREE coach to help you succeed? If so, please click HERE to join my team.