Do you want to detoxify your body? Do you want to kick-start a fitness routine? Do you need a push to start eating better? Do you want to shed a few pounds and some inches quickly (and safely)? Have you hit a plateau in your weight loss journey?
The ‘push’ you need just might be a Shakeology 3 Day Cleanse!
In the last six months, I’ve lost more than 70lbs! I’m 15 pounds short of my goal weight, and have hit a plateau. I have decided to start a 3 Day Shakeology Cleanse tomorrow. I was approached by Beachbody (the company that makes Shakeology) to do a video blog of my 3-Day Journey!
I am going to remain open minded during this three days. I want to detoxify my body of the Halloween candy already in my system. I also want to jump start my metabolism again to give me added ompfh to my new workout routine (which includes TurboFire, P90X, running, and training to become certified as a Turbo Kick Instructor).
What is Shakeology? It helps you lose weight, gives you energy, improves digestion and regularity, lowers cholesterol, and best of all it tastes great! One packet of Shakeology contains 70 essential ingredients to fuel your body. It contains protein and essential amino acids to help build long, lean muscles and reduce food cravings. It contains prebiotics and digestive enzymes, which aid in improving digestion, regularity, and nutrient absorption. It contains antioxidants and phytonutrients to help counter-act free radical damage that can lead to degenerative diseases. Lastly, it contains the vitamins and minerals your body needs to function for optimal health!
What you also need to know about Shakeology is what it does NOT include. It doesn’t have caffeine or gluten in it. It has no refined sugars or artificial sweeteners. Really, it’s optimal health in a glass!
Now that you know about the product, what is involved in a 3 Day Cleanse?
Basically, you drink a Shakeology for breakfast and lunch. Dinner will consist of a green salad (I’ll be eating spinach mixed with tomato, cucumber, scallions, and red peppers) mixed with 4 ounces of white protein (chicken or fish). You can have unlimited non-starchy veggies in your salad. You can top it with a low fat salad dressing, but I will be using heart healthy extra virgin olive oil and vinegar. You can also have 2 cups of green tea per day, and it’s a MUST to drink lots and lots of water. I’d recommend at least 10 glasses during each day of your cleanse! You’re allowed one snack each day, which will be another Shakeology drink of your choice (Shakeology comes in two flavors, Chocolate or Greenberry). I will fit this shake into my mid-afternoon. It’s optional to have one piece of fruit per day. This is for people who are already in good condition without much weight to lose, and may need the extra calories to power their workouts.
Please note that you can only mix your Shakeology packet with water and ice during this cleanse!If anyone is interested in taking part in this cleanse, please let me know!
If you need to order Shakeology, you can visit my Shakeology page and place and order! And, as always, I’m available via message or email if you have any questions!
http://www.shakeology.com/TurboKari
Thursday, September 30, 2010
Wednesday, September 29, 2010
Building Lean Muscle Mass
Myth #1: You need to perform high reps with a light weight for definition
Truth: Yes, performing more reps and sets with a lighter weight might burn off more calories if done for long periods of time; however, doing this while dieting with the hopes of adding more definition to your physique could leave you with a smaller version of your current body. And lifting lighter weight for higher reps is not the best way to gain lean muscle mass.
Because having more muscle on your physique means burning more calories, it's more desirable to attempt to maintain as much muscle as you can while dieting.
This is not always possible if you don't provide enough stimuli for your muscles to grow by lowering your weights and performing more reps. One very effective way to go about holding onto more muscle is to continue to keep your weights as heavy as you safely can, while performing a moderate range of reps. By training to build lean muscle, even while dieting for definition, you can keep the muscle you worked so hard for and burn more calories in the process.
Don't fall for the myth that lighter weight and higher reps is better for definition. Less weight lifted will mean less muscle growth as a result. Focus on definition by watching your diet and by doing cardio.
Myth #2: Your body can only absorb 30 grams of protein each meal.
Truth: In reality, there's no conclusive evidence of the maximum amount of protein each person is able to utilize from each meal. There are many factors that determine how much protein the body is able to use at a time. These can include the health, age and weight of the athlete, recent workouts, recent meals, and a host of other physiological factors.
As a result, without any solid evidence to the contrary, there is no exact number for the amount of protein you can or can't use from each meal. What we do know, however, is that protein builds muscle and consuming 1.5 to 2 grams per pound of bodyweight each day is a good bet for meeting your protein needs.
Only protein (out of protein, carbs, or fats) helps in the process of building lean muscle mass. And it's also the least likely nutrient to be converted to body fat.
Myth #3: For building lean muscle mass, you have to spend hours and hours in the gym each day.
Truth: Training every day for hours on end can actually be quite counterproductive to your muscle building goals. The old saying "more is better" is actually not true in this case. The main reason for this is that under stressful conditions, such as prolonged weight training, the body can break down proteins (from muscle) and burn them as energy.
The longer the workout, the more protein that can be broken down. What is also interesting is that over-training, may also impair the immune system, preventing it from functioning at peak efficiency. This can allow colds and viruses to occur and slow down your progress in the gym. To avoid this, it's best to limit your intense training sessions to less than an hour and to lift no more than five days each week.
Myth #4: Performing crunches will trim unwanted fat from your waist.
Truth: This myth is commonly referred to as "spot reduction." Unfortunately, it's nearly impossible to lose fat from only one area of your body. Overall body fat must be reduced to lose fat in any particular area of the body. One way to accomplish this would be to combine reducing calories and increasing the frequency, duration, and/or intensity of your cardio workouts.
Don't go to extremes on either though, you don't want to reduce calories too much or you'll sabotage lean muscle mass growth as a result. And you don't want to do too much cardio in fear of overtraining.
Myth #5: Fat is bad fat.
Truth: While this is a myth that is slowly disappearing over time, there are still many athletes out there who believe the best nutritional strategy for building lean muscle mass and/or losing fat involves cutting out every last ounce of fat from their diets. Following this strategy, however, is a sure way to end up with less muscle mass as a result.
Fat in the form of polyunsaturated fats is a very important factor in building muscle. Polyunsaturated fats are required in your diet because they include two highly important essential fatty acids – linolenic (omega-3) and linoleic (omega-6). If you are looking to cut fat from your diet, reduce the fat you eat in the form of saturated and trans fats.
Avoid deep-fried foods, cookies, donuts, margarine, and greasy fast foods. To add more healthy polyunsaturated fats to your diet, eat fish a few times each week or try adding some flaxseed oil. If you are looking to cut fat from your diet, reduce the fat you eat in the form of saturated and trans fats and add more healthy polyunsaturated fats like flax or fish oils to your diet.
While there are many more myths about building lean muscle mass being passed around in the gym, you now can be informed with the knowledge presented above to help improve your muscle gains!
Truth: Yes, performing more reps and sets with a lighter weight might burn off more calories if done for long periods of time; however, doing this while dieting with the hopes of adding more definition to your physique could leave you with a smaller version of your current body. And lifting lighter weight for higher reps is not the best way to gain lean muscle mass.
Because having more muscle on your physique means burning more calories, it's more desirable to attempt to maintain as much muscle as you can while dieting.
This is not always possible if you don't provide enough stimuli for your muscles to grow by lowering your weights and performing more reps. One very effective way to go about holding onto more muscle is to continue to keep your weights as heavy as you safely can, while performing a moderate range of reps. By training to build lean muscle, even while dieting for definition, you can keep the muscle you worked so hard for and burn more calories in the process.
Don't fall for the myth that lighter weight and higher reps is better for definition. Less weight lifted will mean less muscle growth as a result. Focus on definition by watching your diet and by doing cardio.
Myth #2: Your body can only absorb 30 grams of protein each meal.
Truth: In reality, there's no conclusive evidence of the maximum amount of protein each person is able to utilize from each meal. There are many factors that determine how much protein the body is able to use at a time. These can include the health, age and weight of the athlete, recent workouts, recent meals, and a host of other physiological factors.
As a result, without any solid evidence to the contrary, there is no exact number for the amount of protein you can or can't use from each meal. What we do know, however, is that protein builds muscle and consuming 1.5 to 2 grams per pound of bodyweight each day is a good bet for meeting your protein needs.
Only protein (out of protein, carbs, or fats) helps in the process of building lean muscle mass. And it's also the least likely nutrient to be converted to body fat.
Myth #3: For building lean muscle mass, you have to spend hours and hours in the gym each day.
Truth: Training every day for hours on end can actually be quite counterproductive to your muscle building goals. The old saying "more is better" is actually not true in this case. The main reason for this is that under stressful conditions, such as prolonged weight training, the body can break down proteins (from muscle) and burn them as energy.
The longer the workout, the more protein that can be broken down. What is also interesting is that over-training, may also impair the immune system, preventing it from functioning at peak efficiency. This can allow colds and viruses to occur and slow down your progress in the gym. To avoid this, it's best to limit your intense training sessions to less than an hour and to lift no more than five days each week.
Myth #4: Performing crunches will trim unwanted fat from your waist.
Truth: This myth is commonly referred to as "spot reduction." Unfortunately, it's nearly impossible to lose fat from only one area of your body. Overall body fat must be reduced to lose fat in any particular area of the body. One way to accomplish this would be to combine reducing calories and increasing the frequency, duration, and/or intensity of your cardio workouts.
Don't go to extremes on either though, you don't want to reduce calories too much or you'll sabotage lean muscle mass growth as a result. And you don't want to do too much cardio in fear of overtraining.
Myth #5: Fat is bad fat.
Truth: While this is a myth that is slowly disappearing over time, there are still many athletes out there who believe the best nutritional strategy for building lean muscle mass and/or losing fat involves cutting out every last ounce of fat from their diets. Following this strategy, however, is a sure way to end up with less muscle mass as a result.
Fat in the form of polyunsaturated fats is a very important factor in building muscle. Polyunsaturated fats are required in your diet because they include two highly important essential fatty acids – linolenic (omega-3) and linoleic (omega-6). If you are looking to cut fat from your diet, reduce the fat you eat in the form of saturated and trans fats.
Avoid deep-fried foods, cookies, donuts, margarine, and greasy fast foods. To add more healthy polyunsaturated fats to your diet, eat fish a few times each week or try adding some flaxseed oil. If you are looking to cut fat from your diet, reduce the fat you eat in the form of saturated and trans fats and add more healthy polyunsaturated fats like flax or fish oils to your diet.
While there are many more myths about building lean muscle mass being passed around in the gym, you now can be informed with the knowledge presented above to help improve your muscle gains!
Tuesday, September 28, 2010
Meet Team Rockstar Fitness!
Meet the members of Team Rockstar Fitness?
Susan: http://teambeachbody.com/rockstarfitness
Kari: http://teambeachbody.com/TurboKari
Rob: http://teambeachbody.com/Berks7
Susan: http://teambeachbody.com/rockstarfitness
Kari: http://teambeachbody.com/TurboKari
Rob: http://teambeachbody.com/Berks7
Monday, September 27, 2010
The Importance of Drinking Water!
Water makes your metabolism burn calories 3% faster: Drinking water is important if you're trying to lose weight. Some studies have shown that thirst and hunger sensations are triggered together. If there is a slight dehydration the thirst mechanism may be mistaken for hunger and one may eat when the body is actually craving fluid. As most food contains some water, if one doesn't drink much they may be subconsciously driven to eat more to gain the necessary water supply. However, you also gain the undesired effects of increased calorie consumption.
Importance of drinking water in the modern diet: So many new food products created today not only contain high amounts of energy from added sugar and fats, they also contain very little water. Foods today need to be stored for longer periods and foods with a high water content tend to spoil much faster (think about milk, yogurt, eggs, fruits and vegetables).
How much do I need to drink to benefit losing weight?: For the average person, experts suggest getting at least 64 ounces of water daily or eight 8-ounce glasses. If you are on a diet to lose weight it is more important to consume more and keep drinking water throughout the day, unless you have a medical condition that doesn't allow much water intake. A good guide for daily intake is to drink 1 ounce of water for every 2 pounds of body weight. A 200 pound person should be drinking around 100 ounces (12.5 cups) of water in order the gain the benefits of increased energy and metabolism.
If exercising is part of a weight loss program, a bit more water should be included to account for water loss from sweating. Drinking water before, during, and after exercise will keep energy levels high and help recovery after training. Many people don't like drinking pure water. Gaining water from eating fruit high in water content is a great way to boost water consumption without drinking it directly. Fruit will also help fill up the stomach with low calories and gain vitamins, minerals, and phyto-nutrients to increase vitality.
Health benefits of drinking water: Regulate appetite, increase metabolism, boost energy levels, beat water retention, alleviate some headaches, help reduce blood pressure and high cholesterol, ease joint pain, lessen chances of developing kidney stones, release toxic waste products, and improve skin.
Cautions to consider: People with kidney problems or other conditions where fluid intake needs to be limited should follow their doctor’s recommendations with correct sodium intake. Always seek advice from your doctor before trying any new diet or changing eating and/or drinking habits!
Importance of drinking water in the modern diet: So many new food products created today not only contain high amounts of energy from added sugar and fats, they also contain very little water. Foods today need to be stored for longer periods and foods with a high water content tend to spoil much faster (think about milk, yogurt, eggs, fruits and vegetables).
How much do I need to drink to benefit losing weight?: For the average person, experts suggest getting at least 64 ounces of water daily or eight 8-ounce glasses. If you are on a diet to lose weight it is more important to consume more and keep drinking water throughout the day, unless you have a medical condition that doesn't allow much water intake. A good guide for daily intake is to drink 1 ounce of water for every 2 pounds of body weight. A 200 pound person should be drinking around 100 ounces (12.5 cups) of water in order the gain the benefits of increased energy and metabolism.
If exercising is part of a weight loss program, a bit more water should be included to account for water loss from sweating. Drinking water before, during, and after exercise will keep energy levels high and help recovery after training. Many people don't like drinking pure water. Gaining water from eating fruit high in water content is a great way to boost water consumption without drinking it directly. Fruit will also help fill up the stomach with low calories and gain vitamins, minerals, and phyto-nutrients to increase vitality.
Health benefits of drinking water: Regulate appetite, increase metabolism, boost energy levels, beat water retention, alleviate some headaches, help reduce blood pressure and high cholesterol, ease joint pain, lessen chances of developing kidney stones, release toxic waste products, and improve skin.
Cautions to consider: People with kidney problems or other conditions where fluid intake needs to be limited should follow their doctor’s recommendations with correct sodium intake. Always seek advice from your doctor before trying any new diet or changing eating and/or drinking habits!
Friday, September 24, 2010
Ten Commandments for Fitness
1. Perform exercise daily for at least 25 minutes. This can include cardio, weights, yoga, or simply walking! Just move!
2. Eat lots of freshly cooked food and fresh fruits. Avoid junk food whenever possible. And never, ever use food as a reward!
3. Eat food at about the same time everyday. Don't ignore your hunger, and eat some food when feeling hungry, but don't over-eat.
4. Drink plenty of water, especially in the summer or when exercising. Aim for 8 to 12 glasses of H20 per day!
5. Develop habit of sleeping and waking up at the same time every day whenever possible.
6. Drink a tall glass of water half an hour before, and again after a meal!
7. Do stretching exercises routinely for your shoulder, neck and back. It’ll keep you limber, and alleviate stress!
8. Do breathing exercises daily for about 5-10 minutes. Really focus when you’re doing this.
9. Keep a small pocket of time (15 to 20 minutes) for yourself daily…and pass this time with nature, this will revitalize you.
10. Always focus on the BIGGER PICTURE. A healthier, leaner YOU! It’s good for the mind, body, and spirit!
2. Eat lots of freshly cooked food and fresh fruits. Avoid junk food whenever possible. And never, ever use food as a reward!
3. Eat food at about the same time everyday. Don't ignore your hunger, and eat some food when feeling hungry, but don't over-eat.
4. Drink plenty of water, especially in the summer or when exercising. Aim for 8 to 12 glasses of H20 per day!
5. Develop habit of sleeping and waking up at the same time every day whenever possible.
6. Drink a tall glass of water half an hour before, and again after a meal!
7. Do stretching exercises routinely for your shoulder, neck and back. It’ll keep you limber, and alleviate stress!
8. Do breathing exercises daily for about 5-10 minutes. Really focus when you’re doing this.
9. Keep a small pocket of time (15 to 20 minutes) for yourself daily…and pass this time with nature, this will revitalize you.
10. Always focus on the BIGGER PICTURE. A healthier, leaner YOU! It’s good for the mind, body, and spirit!
Thursday, September 23, 2010
Accountability
First Step: Set Some Goals!
It's great that you want to get in shape, but just how far do you want to go in the name of fitness? Without any kind of objective, you risk growing bored and giving up. Maybe you plan to run a half marathon, lose a few pounds before you head off on holiday, or simply want to be able to walk into town without needing a lie down when you get home. Whatever reward you choose, it'll help you to stay focused and fired up.
Second Step: Create A Schedule!
Establish some order to your new fitness regime, otherwise it'll quickly come crumbling down. There's no need to overdo it. Experts recommend 20 minutes of cardiovascular exercise, three times a week (the kind that works your lungs and gets your heart pumping). So open up your calendar/planner, make some dates and stick to it!
Third Step: Find A Fitness Friend (or two)!
Find a friend who shares your objectives can help you stay on track. It's all too easy to convince yourself that it's okay to skip a work out, but another matter entirely if it means facing a friend who's standing there in Lycra - all warmed up and ready to go.
Forth Step: Visualize The Benefits!
A new, toned physique will not only boost your confidence, it will also make the world realize just how gorgeous you are! If you have trouble sleeping, start doing some exercise. You'll have no trouble getting some serious zzz’s after a rigorous work out. Regular exercise actually boosts your day-to-day energy levels, rather than zapping them further. It's a great way to give yourself an energy boost after a long day at the office, or school, or being with the kids! Running by yourself is unlikely to help you meet new people, but joining a running club will. The same applies to pretty much any sport, be it diving or dance. Check out local centers, college notice boards etc. It doesn't matter what level you are - there are often beginner, intermediate and professional sessions. Plus the friends you make will help boost your morale and keep you motivated. Staying in shape can reduce your risk of adult-onset diabetes, heart disease, stroke, blood vessel disorders, thrombosis, and angina to name a few. Moderate exercise can also reduce a young woman's chance of developing breast cancer by 60%
It's great that you want to get in shape, but just how far do you want to go in the name of fitness? Without any kind of objective, you risk growing bored and giving up. Maybe you plan to run a half marathon, lose a few pounds before you head off on holiday, or simply want to be able to walk into town without needing a lie down when you get home. Whatever reward you choose, it'll help you to stay focused and fired up.
Second Step: Create A Schedule!
Establish some order to your new fitness regime, otherwise it'll quickly come crumbling down. There's no need to overdo it. Experts recommend 20 minutes of cardiovascular exercise, three times a week (the kind that works your lungs and gets your heart pumping). So open up your calendar/planner, make some dates and stick to it!
Third Step: Find A Fitness Friend (or two)!
Find a friend who shares your objectives can help you stay on track. It's all too easy to convince yourself that it's okay to skip a work out, but another matter entirely if it means facing a friend who's standing there in Lycra - all warmed up and ready to go.
Forth Step: Visualize The Benefits!
A new, toned physique will not only boost your confidence, it will also make the world realize just how gorgeous you are! If you have trouble sleeping, start doing some exercise. You'll have no trouble getting some serious zzz’s after a rigorous work out. Regular exercise actually boosts your day-to-day energy levels, rather than zapping them further. It's a great way to give yourself an energy boost after a long day at the office, or school, or being with the kids! Running by yourself is unlikely to help you meet new people, but joining a running club will. The same applies to pretty much any sport, be it diving or dance. Check out local centers, college notice boards etc. It doesn't matter what level you are - there are often beginner, intermediate and professional sessions. Plus the friends you make will help boost your morale and keep you motivated. Staying in shape can reduce your risk of adult-onset diabetes, heart disease, stroke, blood vessel disorders, thrombosis, and angina to name a few. Moderate exercise can also reduce a young woman's chance of developing breast cancer by 60%
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