How to Get Fit Fast

All of us want to get fit but many of us don’t want to wait six months or a year to see results. We want know, How To Get Fit Fast. When you start seeing results in a couple of weeks and your body starts shaping up within a month or so, you feel more motivated to keep going. 

At the same time, you need to make sure that you’re not overdoing things. Your body can only take so much, in terms of exercise and diet. You don’t want to develop any type eating disorder or gymnorexia. 

So always keep in mind that you are perfect no matter what, and that it's a life-long process to get healthy and STAY healthy, and trying to achieve a weightless goal too quickly can cause problems.

With that said, here are some of my favorite tips to help you get in shape:

• Eat More Protein. If you want your muscles to heal faster so that you can put more effort into your workouts, you’ll need to give your body more protein. Most of us get a certain amount of protein everyday but you’ll probably need to up this number in order to build more lean muscle. Good, easy sources of protein include eggs, chicken and fish. Additionally, you could add a meal replacement shake like Shakeology to get about 16 grams of protein. Make sure you have one source of protein at every meal and you’ll see your body toning up faster. (if you need help determining how much protein you need to be eating, then get in touch with me and we'll set-up an appointment to work on your specific needs)

• Lift More. No matter what, if your goal is to loose fat (notice I said lose fat not weight) or gain muscle, you need to be lifting weights. Many times, women are under the mistaken impression that if they lift heavier weights, they’ll end up looking more masculine. However, a woman’s body is just built differently. So it’s not possible for them to develop the type of muscle tone that men have unless they’re really lifting very heavy weights and potentially supplementing with not-good-for-you stuff. If you’ve been using three pound weights and you want to see more results, it’s not going to hurt you to move to five pound weights. If you’re at five pounds, you can easily move to seven. Pick a program that helps you progress with weights so you know you're going to be making changes. BodyBeast is a great one for really focusing on muscle gains, and P90X3 or ChaLEAN Extreme are wonderful for over-all muscle building and fitness.

• Eat Fruits and Veggies. We all know that fruits and veggies are important if you want to have a balanced diet. But more than that, eating fruits and vegetables will give you the energy you need to keep going and will help you maintain your health because they are full of the vitamins and minerals your body needs to produce energy. You don’t want to have the kind of weight loss which results in your looking pale and becoming weak. In order to avoid this, try to get as many bright colors as you can on your plate. You may also want to consider whether you should start taking vitamins.

• Do Something You Enjoy. You can get immediate results by doing a number of different workouts. However, many of us get a little bored when we keep going for a full hour on a treadmill or elliptical trainer.  An incredible option is that you can subscribe to Beachbody On Demand where you get access to over 150 different streaming workout videos and you can pick and choose one that interests you. If you get bored of one video, you can always switch to another. Beachbody On Demand also gives you an incredible variety of on-line tools like meal planners, shopping list, as well as support from a Beachbody Coach  (that's me!!) at no additional cost to help you stay on track!  Plus, you have the option of doing something that is in tune with your fitness goals which may include weight loss, toning or advanced body sculpting.

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How to stay consistent with your diet, exercise, and lifestyle routine

This is the motherlode of all problems. According to research, roughly 65% of women (and likely a lot more) struggle with staying consistent.

And it’s not like they’re complete exercise beginners. 

Here’s what most people have tried before getting results with the system I use:

• Weight Watchers
• MyFitnessPal and other calorie counters
• Jenny Craig and Curves
• Crossfit and other group workouts
• Popular diets like paleo, juice fasts, cleanses, and low-carb
• Workout books and magazine articles

Of course, these aren’t “bad” options. They end up working for some people. But eventually most of these methods and tools begin to break down and fail over time.

Why is that?

It’s because they’re surface solutions. They help solve a surface-level problem.

Don’t have a place to exercise? Now you do.
Want to track how many calories you eat? Here’s an app to download.
What to know the “best” foods to eat? Read this article.

The only problem with surface-level solutions? They only work for a little while.

They don’t account for the ups and downs of everyday life. They don’t adapt to your life. And because of that, they don’t help you stay consistent.
What most women do when they fail to be consistent.
Pick another surface solution to follow.

What you can do to be successful:

Make yourself accountable to a program.
Make yourself accountable to a person.

Make yourself accountable to a program.

Ideally, you want a program that covers a few bases:

• It’s been tested with lots of people (so you know it actually works).
• It’s customizable to your lifestyle (so you can stay consistent and do it even when you’re busy).
• It’s something you actually enjoy doing (who’s going to exercise if it’s not fun?).
• There’s something big and positive to shoot for (a pot of gold at the end of the rainbow).

The first three are incredibly important; they’re the cornerstone of a solid exercise and nutrition program. But the fourth one—having something big and positive to shoot for—is often overlooked.

In fact, most programs do the opposite: they make you feel guilty and bad for “slacking” or for not being a paragon of health and fitness. But we don’t need any more negativity in our lives, and I'm sure you don’t either.

That’s why Team BeachBody gives away $100,000 every year. It’s just something extra to push for, something to look forward to.

So how do you know if a certain program will help keep you accountable?

After working with a company with 15+ years in the fitness industry, they've determined the following four things are of the utmost importance:

1. You need a way to measure your progress and track it on a daily, weekly, and monthly basis.
2. You need to follow a structured plan, but still have room to move at your own speed when needed.
3. You need a daily reminder to practice whichever nutrition, exercise, or lifestyle habit you’re currently working on.
4. You need it to be customizable to your skill levels, goals, and how much time you have available.

That’s what helped these people achieve results like this:

Make yourself accountable to a person.

This tip isn’t for everyone but it can often make the difference between consistently getting great results or succumbing to the pressures of work, family, and social stress.

Personal accountability is more important than personal motivation for one simple reason: no one always feels motivated to go make healthy eating choices.
But if we’re accountable to another person, we’ll actually follow through with the healthy eating and exercise choices we need to look and feel great. And we’ll do it over and over again even when the going gets tough. (And the going always gets tough at some point.)

That’s why the people who’ve had the most success in changing their bodies made themselves accountable to another person.

It could be a friend or workout partner. It could be your spouse. It could be a local personal trainer or fitness expert. Or if you want to join one of my challenges I'd love to help you too.

The important thing is that you make yourself accountable to somebody and get the help you need. You have a lot on your plate already; why not let someone else show you the way?

What to do next

Have a complicated relationship with food? Then it’s time to “break the chain:” discover where the urge to overeat is coming from, feel the negative emotion fully, and let it go. It takes practice but it can be done. And the results can be life-changing.

Struggling to stay consistent? So are lots of other people. Ditch the surface solutions and make yourself accountable to a proven program. And if you want to give yourself the opportunity to have the most success, make yourself accountable to a person, too.

Take the first step. Then let me take over.

For most people, getting started is the hardest thing. Figuring out what to do first. Overcoming inertia. Taking that first step into the unknown.

I know that all too well. I've helped many people move from “all or nothing” to “always something.”

But the first step always begins with you. If you’re ready to look, feel, and live better, I'm here to help.

Email me --> JoseyFishFitness@gmail.com

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3 Reasons to Eat Breakfast

3 Benefits of Eating Breakfast 

Backed By Science

Do you want to eat more but lose weight at the same time? Impossible? What if study after study after study proved you can?

In fact, it’s one of the easiest ways to lose weight. It requires no dieting, no exercise, and no magic pill. All you have to do is not skip your breakfast. You’ll drop the pounds without having to starve. 

Indeed, breakfast is the most important meal of the day. It improves your memory, keeps you energized, and reduces your risk of heart disease and diabetes. Furthermore, people who regularly eat breakfast tend to be skinnier, more productive, and generally healthier.

Need more reasons to make your morning meal a daily ritual? Well, here are 3 benefits for eating breakfast proven by research and scientifically backed.

Lose Weight

You might think skipping breakfast will help stave off calories and keep your figure slim, but studies prove the opposite. People who regularly eat breakfast are more successful at losing weight and keeping it off than people who skip their morning meal.

In fact, research suggests that what we eat is just as important as when we eat. One study found that people who made breakfast their largest meal lost an average of 17.8 pounds over 3 months.  And people who made dinner their largest meal? They lost only 7.3 pounds over the same time period.

It might have to do with ghrelin, notoriously known as the ‘hunger hormone‘. Located in our stomach, ghrelin sends signals to our brain and  makes us want to eat, especially foods loaded with fat. It also makes us feel good, really good. In fact, ghrelin and cocaine activate the same regions in the brain, highly motivating us to indulge our cravings – even if we’re full.

So if you skip your breakfast, you’ll increase your ghrelin levels, causing you to crave high-carb snacks that are just too good to pass up! On the other hand, starting your day with breakfast 30 to 90 minutes after waking up may quicken our metabolism, regulate your blood sugar, and reduce your ghrelin levels (and subsequently, your cravings). 

Enhance Your Cognitive Performance

If you’re between the ages of 6 and 16, good news – breakfast makes you smarter.

One study looked at test results of over 1386 kids and found that eating breakfast gave them superior cognitive performance, especially when it came to memory and attention span. Now you’re probably long out of grade school, but the benefits are likely to carry across all age groups. Ask yourself, don’t you feel better, more alert and full of energy after a bowl of cereal? Imagine how you’d feel adding some low-carb, high-fiber and protein foods to the mix.

While you might not be able to say no to Honey Nut Cheerios, definitely say yes to top brain foods like walnuts, spinach, berries and avocados. Even dark chocolate, coffee, and sardines are cognitive enhancers and optimal breakfast choices. Not only will these super foods improve brain function, they’ll protect against age-caused cognitive decline and encourage focus and clarity.  You can even find a solution for your healthiest meal of the day in a nutrition dense protein shake, like Shakeology! 

Lower Your Risk of Heart Disease

If skipping breakfast increases your risk of heart disease, than not skipping breakfast lowers it. At least, that’s what one monumental 16 year study following 26,902 male professionals between the ages of 45-82 claims.

Those who reported they frequently skipped breakfast had a “higher risk of a heart attack or fatal coronary heart disease … even after accounting for modest differences in diet, physical activity, smoking and other lifestyle factors.” The men who did eat their breakfast were 27 percent less likely to have a heart attack or die from coronary heart disease than the men who skipped this incredibly important meal.

The study also found that men who did not eat breakfast tended to be young, unmarried smokers who worked full time. Now that doesn’t mean skipping breakfast will lower the chances of finding your significant other nor will eating breakfast decrease your job opportunities. Rather, it shows that the lifestyles of these young men included not eating breakfast, which in turn leads to a greater risk of heart disease, obesity, high blood pressure, high cholesterol and diabetes.

So there you have it; eating breakfast will help you lose weight, make you smarter, improve your health, and possibly just save your life. The question is now, what do you eat?

Your Daily Dose of Dense Nutrition

Not all of us have the time to prepare a gourmet meal for breakfast. Some of us barely have time to find our keys, let alone brew a cup of coffee before we’re out the door and on our way to work.

But if you’re looking for a way to lose weight with a delicious, why not try a protein packed and nutrient-rich shake? They’re fast, easy to make, and their taste is only limited by your creativity. That’s why there’s Shakeology from Beachbody. 

Not only can you whip up one of these delicious shakes in LESS THAN ONE MINUTE, Shakeology’s Your Daily Dose of Dense Nutrition that’s packed with incredible amounts of protein, antioxidants, phytonutrients, prebiotics, enzymes, and many rare superfoods from around the world that your body desperately needs and craves.* Plus, Shakeology helps to significantly increase your energy levels, as well as reduce junk food cravings. 

And because Shakeology’s key ingredients are derived from whole food sources, your body will be able to easily absorb and utilize the nutrients you’re feeding it immediately.

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Ask the Expert: Concerns about canola oil

The expert: Dr. Guy Crosby

I’m confused about whether canola oil is healthy. I know that it’s a polyunsaturated fat, which I’m told is good, but then I also hear that I should stay away from it.

Some of the claims:

• Most canola is chemically extracted using a solvent called hexane, and heat is often applied which can affect the stability of the oil’s molecules, turn it rancid, destroy the omega-3s in it, and can even create trans fats.
• “Cold-pressed” canola oil exists but is very expensive and hard to find.

Should I avoid canola oil?And what are the best fats in general for cooking?

• The top four vegetable oils consumed in the United States are soybean, canola, palm, and corn oil. These are referred to as refined, bleached, deodorized oils – or RBD for short – because this describes the process by which they are manufactured.
• RBD oils are produced by crushing the plant material, usually seeds, to express the oil, followed by extraction of the crushed material with a low-boiling solvent, most commonly hexane, to obtain the remainder of the oil.
• Canola oil is generally considered a “healthy” oil because it is very low in saturated fat (7%). Like olive oil it is high in monounsaturated fat (63%).
• Canola oil also contains a significant level of polyunsaturated omega-3 (ω-3) fat (9-11%),
• In addition, canola oil contains significant amounts of phytosterols (about 0.9% by weight) that reduce the absorption of cholesterol into the body.

As with many highly processed food products there are concerns about the safety of canola oil.
First is the use of a solvent such as hexane to extract the maximum amount of oil from the seed. Hexane is a very volatile solvent (boiling point 69ºC, or 156ºF) with a very low toxicity (LD50 in rats of 49.0 milliliters per kilogram). Hexane has been used to extract oils from plant material since the 1930s, and “there is no evidence to substantiate any risk or danger to consumer health when foods containing trace residual concentrations of hexane are ingested” (1).

It has been estimated that refined vegetable oils extracted with hexane contain approximately 0.8 milligrams of residual hexane per kilogram of oil (0.8 ppm) (2). It is also estimated that the level of ingestion of hexane from all food sources is less than 2% of the daily intake from all other sources, primarily gasoline fumes. There appears to be very little reason for concern about the trace levels of hexane in canola oil.

Another concern is the report that canola oil might contain trans-fats that have been linked with significant health problems. In fact, canola oil does contain very low levels of trans-fat, as do all oils that have been deodorized. Deodorization is the final step in refining ALL vegetable oils. This process produces the bland taste that consumers want.

As a comparison, the fat of cattle and sheep, as well as the milk obtained from cows, contain about 2-5% of natural trans-fat as a percent of the total fat (3). When canola oil is deodorized it is subjected to temperatures above 200ºC (as high as 235ºC, 455°F) under vacuum for various lengths time to remove volatile components such as free fatty acids and phospholipids. During exposure to these high temperatures a small amount of the unsaturated fatty acids, especially the essential ω-6-linoleic and ω-3–linolenic acid, are transformed into trans-fatty acid isomers. Because of earlier studies showing that even quite low levels of trans isomers of ω-3–linolenic can have adverse effects of blood cholesterol fractions, the processes used for deodorization have been modified to limit the production of these compounds.

Other vegetable oils, and even nut oils, have been found to contain levels of trans-fatty acids that are comparable to the levels in beef fat. The table below summarizes the content of trans-fatty acids found in a number of oils (4). In both canola oil and soybean oil, trans-isomers of linoleic acid have been found to account for 0.2-1.0% of total fatty acids, while trans-isomers of linolenic acid may total as much as 3% (5). Linolenic acid isomerizes with heat about 12-15 times faster than linoleic acid.

Oil                                 Trans Content (%)
Soybean*                     0.4-2.1%
Walnut*                       2.0-3.9%
Sunflower                    1.1%
Canola*                        1.9-3.6%
Olive                             0.5%
PH soybean oil**       43.6-50.2%


*Results of multiple samples of commercial oil
** Partially hydrogenated soybean oils for comparison

A consequence of transforming some of the natural unsaturated fatty acids to trans-fat during the deodorization step is a reduction in the content of beneficial ω-3–fatty acids.

• Heating bleached canola oil at 220°C for ten hours reduces the content of linolenic acid by almost 20% (5). Keep in mind that canola oil sold in the supermarket still contains 9-11% natural ω-3–linolenic acid.

• The same transformation occurs during commercial deep-fat frying operations with canola oil. Thus canola oil used to fry French fries for seven hours per day for seven days at 185°C (365°F) resulted in increasing the total trans-fatty acid content of the oil from 2.4% to 3.3% by weight of total fat (6).

• Of potentially greater concern is the formation of oxidation products of polyunsaturated fatty acids during prolonged commercial deep-fat frying. But this is less of a concern for canola oil than for oils with higher levels of more readily oxidized polyunsaturated fat such corn, soybean, sunflower, and safflower oils.

When considered in the context of other commercial fats, the low trans-fat content of canola oil is no different from other vegetable oils. But one word of caution is appropriate. Bottles of canola, soybean, and corn oil in the supermarket proudly proclaim “Contains zero grams of trans-fat.” Read the fine print that states zero grams of trans-fat per serving, which is only one tablespoon, or about 14 grams of oil. The FDA allows any component that is less than 0.5 grams per serving to be listed as zero grams! Despite this claim, virtually all vegetable oils sold in the supermarket contain small amounts (less than 5%) of trans-fat.

So what other options are there if one wants to avoid RBD oils?

• Virgin and extra virgin olive oils are good choices. There is ample evidence they are healthy alternatives. They are not extracted with solvent and are not deodorized.
• Some consumers that prefer the bland taste of vegetable oils do not like the stronger flavor of olive oil, so they will not cook with it. But a test done at America’s Test Kitchen found that extra virgin olive oil that had been heated at 350°F (177°C) for ten minutes was virtually indistinguishable from heated soybean oil. All the volatile grassy flavors of extra virgin olive oil had been driven off. So food can be sautéed with olive oil and not taste like olive oil.
• Regular olive oil is processed like other RBD oils. To obtain the benefits of no residues of hexane and almost no trans-fat, virgin and extra virgin grades of olive oil must be used. Other cold-pressed oils, such as cold-pressed canola oil provide the same benefits (7).

Given the above information, is commercially process canola oil harmful?

Although care must be taken in handling and processing of canola oil and other vegetable oils, canola oil is a safe and healthy form of fat that will reduce blood LDL cholesterol levels and heart disease risk compared to carbohydrates or saturated fats such as found in beef tallow or butter. Indeed, in a randomized trial that showed one of the most striking reductions in risk of heart disease, canola oil was used as the primary form of fat (8). Whether using cold pressed canola oil provides some small additional benefit is not clear.

(side note from Sarah: I totally disagree with this statement...I think you should avoid canola oil as much as possible since no matter what it is a highly processed oil that you couldn't get without the use of lots of chemicals. Also, consumption of it will likely throw your balance of omega-3/omega-6 fats off in your body. Stick to fats and oils that don't require crazy amounts of processing to get, like cold-pressed olive oil, grass-fed tallow, pasture-raised lard, butter, ghee, and coconut oil)

In general, variety is a good strategy in nutrition, and thus consuming a variety of oils is desirable, for example using extra virgin oil when the special flavor is desired and canola oil or soybean oil for other uses. Both canola and soybean oils provide ω-3 fatty acids that are important to include in an overall diet. Of course, avoiding overheating and burning of oils is important to provide the best taste and to avoid damaging the healthy-promoting fatty acids that they contain.

References


1. Swanson, R. G., Regents Professor, Department of Food Science, Washington State University, Hexane Extraction in Soyfoods Processing, 2009.

2. Health Canada, 2009, Guidance Documents, hc-sc.gc.ca.

3. Health Canada, 2006, Guidance Documents, hc-sc.gc.ca.

4. Azizian, H., and Kramer, J. K. G., A Rapid Method for the Quantification of Fatty Acids in Fats and Oil with Emphasis ontrans Fatty Acids Using Fourier Transform Near Infrared Spectroscopy (FT-NIR), Lipids, 2005; 40:855-867.

5. Hénon, G., Kemény, Zs., Recseg, K., Zwobada, F., and Kovari, K., Deodorization of Vegetable Oils. Part I: Modeling the Geometrical Isomerization of Polyunsaturated Fatty Acids, J Am Oil Chem Soc 1999; 76:73-81.

6. Aladedunye, F. A., and Przybylski, R. Degradation and Nutritional Quality Changes of Oil During Frying, J Am Oil Chem Soc 2009; 86:149-156.

7. Gunstone, F. D., ed., Vegetable Oils in Food Technology: Composition, Properties and Uses, Blackstone Publishing, 2002.

8. de Lorgeril et al. Mediterranean alpha-linolenic acid-rich diet in secondary prevention of coronary heart disease Lancet 1994 Jun 11;343(8911):1454-9.

Original Article: http://www.hsph.harvard.edu/nutritionsource/2015/04/13/ask-the-expert-concerns-about-canola-oil/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=Nutrition%20Source%20-%20May%202015%20(1)&utm_content=

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A Balanced Workout Routine

So often people get stuck doing the same type of exercises at the gym. Typically you will see the majority of women on cardio equipment, while men are lifting weights, but this separation between what men and women tend to do at the gym isn't a good thing, the truth of the matter is that you need to find a balance and have variety in what you do to get the best results.

Often women are nervous about using weights but comfortable with cardio, so they tend to gravitate toward the cardio section of the gym. Most men have been trained to view an extremely muscular body as the ideal, and feel the only way to obtain this is by slinging weights around the weight room while ignoring cardio exercise. Unfortunately this is not good for either men or women, and a lot of times this comes with bad form in both the cardio and weight areas of the gym.

The truth is if you want to achieve a slim toned look (like most women) or achieve muscle definition (like most men), you will need to create a balance between cardio at the right intensity level and weight training that provides the appropriate repetitions and sets. It is also always good to have some flexibility and balance training to round out your routine, and it will enhance both your cardio and weight training regimens and help prevent injury.

Here are some tips for a balanced workout routine:

Assess Your Goals

Determine what you are aiming to obtain through health and fitness. 

For example if you’re overweight, your overall goal may be to lose weight. Now you need to create smaller goals to work toward the overall goal. 

The first thing you will want to do is determine your body composition which is the percentage of body fat you are currently carrying on your body. To figure this out you can either go to a gym to have it measured or you can create a FREE account at Team Beachbody and use the body fat calculator that is found under Fitness Tools. You can also buy a body fat caliper and a tape measure to get really accurate measurements. This will provide you with your current percentage so you can set up realistic, safe, and progressive goals each month to get your body fat to normal levels.

Combine Cardio and Weights

To have a balanced weight loss workout regimen, you must combine cardio and weight training. The key here, is to be sure you are working at an intensity that will provide results. To know this you should know your target heart rate. Again you can use the tools on Team Beachbody to figure your target heart rate. 

A good daily balance of cardio and weights would be to alternate cardio and full-body resistance training. You can also do a combination of cardio and weights on your weight training days if you so choose.

Some examples of balanced workout regimens would be the P90X program which consists of 12 workouts that include resistance training, cardio training, plyometric training, abdominal training and yoga. 

If 90 days sounds like too much to commit to right away you can start with the 21 Day Fix Extreme. This program still provides you with that amazing combination of cardio and weights, but in quick 30 minute workouts that you do for 21 days.

If you are interested in a program that has a greater amount of cardio but still provides resistance training, TurboFire is a 90 day program that would work. 

You always want to choose a program that best aligns what you like and your goals. 

Of course if you prefer to do something different every day, you can always create a hybrid of multiple programs as long as you create a good combination of weights and cardio, and still allow for appropriate muscle recovery. A great options for creating a hybrid is Beachbody On-Demand. Beachbody On-Demand gives you access to over 150 workout programs plus a coach. With an online coach and Beachbody On-Demand you can definitely get the right mix of strength-training and cardio to reach your goals.

The Importance of Flexibility and Balance

Flexibility and balance is an important part of any routine, and most of us don’t do it enough or do it at all. The more you stretch and work on flexibility and balance the quicker you will recover. This means less aches and pains, and greater results with your workouts. You will also be less likely to skip a workout because your entire body is stiff and sore.

Some strength and cardio programs already have flexibility and balance training as a part of the program. Even if they are a part of the overall program, it is still a good idea to take an extra 5-10 minutes after each workout to stretch the entire body. As you utilize flexibility and balance training you will see your overall performance improve, and that your body will truly feel better.

If you're looking for a program that focused on flexibility but also includes some cardio and strength then check out PiYo, a pilates/yoga hybrid program that's harder than it looks

Get Your Daily Dose of Dense Nutrition

Breakfast is truly the most important meal of the day. I know you have heard that before, and we all know that not everyone feels they have the time to prepare breakfast. Some of us barely have time to find our keys, let alone brew a cup of coffee before we’re out the door and on our way to work.

You do need to remember that if you’re looking to lose weight you have to have breakfast. If time is an issue then why not try a protein packed and nutrient-dense shake? They’re fast, easy to make, and your breakfast options becomes endless with your creativity. Make breakfast a priority and get total nutrition with Shakeology from Beachbody.

It is great when you can whip up breakfast with one of these delicious shakes in LESS THAN ONE MINUTE. Shakeology is truly YOUR Daily Dose of Dense Nutrition. It is packed with incredible amounts of high quality protein, antioxidants, phytonutrients, pre and probiotics, digestive enzymes, and superfoods that your body desperately needs and craves.*

Plus, Shakeology can help to increase your energy levels, and reduce junk food cravings. Because Shakeology’s key ingredients are derived from whole food sources, your body will be able to easily absorb and utilize the nutrients immediately.

Often people get stuck at the gym because they weren't told how to effectively mix of their workout routines, and unless you want to pay a personal trainer a bunch of money to create a program for you, you may find yourself in a rut.

Any easy solution to this problem is to get a done-for-you program that provides you with a balanced approach so you never get stuck not knowing what to do next.

And if you want to be even more successful, get a challenge pack that includes the first month's supply of Shakeology.

P.S. When you order a product or a program through the links on this page, I get a small commission from it, and you get access to me as your personal coach...for FREE!! So now you now have everything you need to be successful!

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Rocking a Low-Fat Diet Plan

Let’s face it: diets are boring, and the phrase, “Rocking Low Fat Diet Plan“, it just doesn’t sound right, does it…

It doesn’t take long before you’re missing your favorite foods, wishing that you had never started this stupid plan anyway, and wondering just how many “cheat days” are acceptable before it’s considered giving up completely. Low fat diet plans can feel particularly difficult to live with–especially if your favorite foods are bacon, chocolate, and cake (not necessarily in that order). Thankfully, there are plenty of ways you can put together a low fat diet plan that you can live with–and one that will work for you.

Don’t eliminate your favorite foods.

Instead of denying yourself all of your favorite foods, which often leads you to splurge when you finally get the chance to eat whatever you want, consider looking for healthier alternatives. For example, if your favorite meal is a big, greasy cheeseburger, check out a turkey burger instead. Don’t think any junk food meal is complete without a heaping plate of fries? Try this healthy sweet potato fries recipe, and you might just discover a new favorite. You’ll be surprised by how many healthy alternatives to your favorite treats there really are out there–and before you know it, you may even discover that you like the healthy alternatives better.


Can’t find a healthy alternative to your favorite treat, or think that the “real” version tastes about a hundred times better? Allow yourself to continue to enjoy it both regularly and in moderation. A small taste of your favorite treat on a regular basis will help keep you from splurging when you finally do get your hands on it, and knowing that you have your favorite treat to look forward to will help keep the rest of your eating habits under control.

Shake it up!

Consider a meal replacement shake or smoothie option that will let you have a fantastic treat without piling on the calories. Meal replacement shakes can be made to taste just as good as a milkshake. Need a little help getting started with a recipe that you’ll love? Check out our collection of 101 Healthy Shake Recipes, which will allow you to try out a new shake recipe every day if that’s what you want.

Don’t forget your healthy fats.

When you’re on a low-fat diet, you may be wary of consuming any fats at all. There’s a difference, however, between “healthy fats” and “unhealthy fats,” and you should be careful to remember the difference in your diet. Avocados and coconut oil are two examples of healthy fats that certainly shouldn’t disappear from your diet; just remember to use them in moderation.

Remember portion control

Restaurant meals have gotten steadily larger, as has the American idea of an acceptably-sized meal. It’s no coincidence, either, that the average American waistline has increased along with portion size. The linked article has some great tips on keeping your portion sizes reasonable and your waistline slimmer.

Don’t forget to exercise.

While the weight loss battle is ultimately won or lost in the kitchen, your activity level will have a great deal to do with your final results. The Beachbody On Demand library has a fantastic selection of 150 streaming workout videos that you can choose at your discretion, working out at home or on the road when it’s convenient for you.

No matter what your diet plan is, remember: you’re beautiful! 

While losing weight and getting in shape is a great goal, it’s important to remember that your body is beautiful just as it is, and that you are fantastic the way you are. As you go down the road of your weight loss journey, there will be peaks and valleys, successes and failures–and all of them are part of what makes you who you are.

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Portion “Out Of” Control… Smart Tips For Your Health

There was a recent study published in the Annals of Internal Medicine that looked at cookbook recipes published over the past few decades and found that calorie counts per serving have gone up dramatically since the authors of the cookbooks had to adjust to our “American Super Size” way of eating, in other words, portion control.

In 1936, the average calories per serving was 268 calories per serving compared to 2006 when they averaged 384 calories. The study theorized that the lower cost of food and larger plate sizescombined with people becoming accustomed to eating more overall caused the portions to increase. To keep from over-eating and to help you maintain a healthy weight, here are some ideas to help you monitor how much you eat.

• Downsize your plate and fork size- The average plate size has grown over the years, and the amount of food served on those plates has also increased. Instead of using a big dinner plate, eat your dinner off a salad or dessert plate. The smaller plate will make the amount of food look larger and that will trick your brain into thinking you’re eating more. Plus you can trade in your big dinner fork for a more petite salad fork, which will also help to slow down your eating.
• When you cook more than one serving of something, put the leftovers in a single-serving container & store it for another meal.
• After eating, wait 20 minutes and drink water before helping yourself to seconds.
• When on the road or at a restaurant, consider the kids menu, as the adult menu has been supersized to gluttonous proportions.
• Familiarize yourself with what an ounce, gram, & tablespoon look like so you know what you are eating without pulling the scale out every time.
• When you dine out with others, strategize on ordering a variety of things so you can share. This way you don’t order too much food for yourself. Restaurants can always provide you with extra smaller plates so that when the food comes out you can easily taste a little bit of everything.
• Use your hands to help you understand how much you should be eating. Make protein portions the size of your palm. Fats the size of your thumb. Fruits & grains the size of your fist and veggies the size of your whole hand.

Does this seem a bit overwhelming? If it does, consider simplifying your life and check out the 21 Day Fix ...my favorite all-in-one nutrition, fitness, portion control program

Learn how to plan healthy meals

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Healthy Sweet Potato Fries

I am often asked “how can I prepare the foods that I love at home, and still get great flavor”?

I am just like anyone else when it comes to enjoying my favorite foods… I don’t want to have to give them up, so I made them better! Not just better for me but better tasting too!
I have spent the past few years exploring ways to make recipes healthier while still getting lots of flavor and less of the stuff that our bodies don’t need (like sugar and unhealthy fats). Many times it’s as simple as swapping out some oil or fat for a healthier version (like olive oil or pasture raised lard), replacing one item for another and adding flavor through herbs and seasonings. 

 The other “biggie” is portion control….eat a serving size. Just because something is good (or better for you) than what you are swapping out, is not an excuse to over-indulge. By the way…this means condiments too! There are lots of hidden calories and sugar so pay attention when dipping!

For example, below… the sweet potato fries are baked and NOT fried and contain far less oil than normal. Sweet potato fries are nearly impossible to get crispy, (fried or baked) so you don’t need the oil anyway! Plus you are getting REAL potatoes (not potato starch and other additives) as well as lots of beta carotene, vitamin B6, C, potassium and fiber!

Baked Sweet Potato Fries (Serves 4)

• Pre-heat oven to 425°
• Spray a baking sheet with non-stick spray or line with parchment paper to keep from sticking
• 2 Medium sweet potatoes (washed, peeled and sliced in thin strips) cut uniformly so they finish cooking at the same time.
• 2 Teaspoons vegetable or olive oil Toss potatoes and oil in a bowl to coat Spread in a single layer on baking sheet
• Season lightly with salt or favorite seasoning mix

Need some help with your portion sizes? Check out the 21 Day Fix, my favorite all-in-one lifestyle program that will teach you all about healthy portion sizes, exercise, and more!

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101 Healthy Shake Recipes

It is so easy to get bored drinking the same thing day in and day out. The great news is that Shakeology has 101 different shakes to drink so you can stick to your health routine while enjoying a sense of diversity.

There are six different blends of Shakeology: Vanilla, Chocolate, Strawberry, Greenberry, Chocolate Vegan and Tropical Strawberry Vegan. It is best to stick to natural ingredients with the shakes. Though milk has natural fats and sugars, it is best to use a replacement such as Unsweetened Almond Milk which has no sugars. To sweeten these shakes sugar can be supplemented with honey or maple syrup. If you desire a more “smoothie-like texture” add ½ to 1 cup of ice or non-fat plain frozen yogurt.

Vanilla Shakeology

The Vanilla Shakeology is a great flavor used for its subtle taste. Because Vanilla has such a light taste, it can be blended with nearly any flavor. The following recipes are best mixed with one serving ofVanilla Shakeology: 1 cup water, ice optional

1. Strawberry Vanilla: 1 cup water, 1 cup fresh or frozen strawberries
2. Orange Creamsicle: 1/2 cup water, 1/2 cup 100% orange juice, ice optional
3. Vanilla Berry Chiller: 1 cup rice milk, 1 cup frozen wild berry mix
4. Berry Vanilla Cooler: 1 cup water, 1 cup frozen wild berry mix
5. Iced Mocha: 1/2 cup cooled brewed coffee, 1/2 cup unsweetened almond milk or skim milk, 1 teaspoon unsweetened cocoa
6. Chocolate Vanilla: 1 cup skim milk, 1 tablespoon unsweetened cocoa
7. Vanilla Almond: 1 cup unsweetened almond milk, 1 tablespoon natural almond butter, ice optional
8. Vanilla Latte: 1 cup cooled brewed coffee, 1/2 cup hazelnut milk beverage (or unsweetened almond milk), 1 teaspoon of pure maple syrup
9. Peaches and Cream: 2/3 cup water, 1 tablespoon fresh lemon juice, 1 cup frozen sliced peaches
10. Vanilla Nog: 1 cup skim milk, 1 teaspoon rum extract, 1/4 teaspoon ground nutmeg
11. Watermelon Breeze: 1 cup unsweetened rice milk, 1 cup cubed watermelon (fresh or frozen), 2 fresh basil leaves
12. Spiced Orange Blossom: 1 cup water, 1/4 cup cooled orange spice herbal tea, 1/2 teaspoon ground cinnamon
13. Minty Honeydew: 1 cup water, 1 cup cubed honeydew, 4 fresh mint leaves
14. Just Grape: 1 cup unsweetened rice milk, 1 cup red grapes (fresh or frozen)
15. Greek Islander: 1/2 cup natural pomegranate juice, 1 cup vanilla Greek yogurt, 1/2 cup fresh or frozen blackberries, 2 fresh basil leaves
16. Piña Colada: 1/2 cup unsweetened coconut milk, 1/2 cup 100% pineapple juice
17. Neapolitan: 1 cup water, 1/2 cup fresh or frozen strawberries, 1 teaspoon unsweetened cocoa
18. Morning Refresher: 1 cup water, 1/3 cup cubed mango, 1/3 cup pineapple chunks, 1/2 banana (fresh or frozen)
19. Vanilla Chai: 1 cup cool brewed Chai tea, 1 teaspoon raw honey, 1 dash ground allspice
20. Cantaloupe Cream: 1 cup water, 1 cup cubed cantaloupe
21. Tiramisu: 1 cup cooled brewed coffee, 1 tablespoon mascarpone or ricotta cheese, 1 teaspoon unsweetened cocoa, 1/2 teaspoon rum extract, 1/2 teaspoon cinnamon
22. Pumpkin Pie: 3/4 cup unsweetened vanilla almond milk, 1/2 cup canned pumpkin puree, 1 tablespoon coarsely chopped raw pecans, 1 teaspoon pure maple syrup, 1 teaspoon pumpkin pie spice
23. Orange Cream: 1/2 cup skim milk, 1/2 cup 100% orange juice
24. Maple Pecan: 1 cup unsweetened almond milk, 1 tablespoon coarsely chopped raw pecans, 1 tablespoon coarsely chopped raw cashews, 1 teaspoon maple syrup
25. Blueberry Vanilla Chiller: 1 cup water, 1 cup frozen wild blueberries

Chocolate (Vegan or Regular) Shakeology

If you are looking for a more “dessert-like” taste, this flavor is the way to go; just add one serving of Chocolate to the following recipes:

1. Plain Chocolate Shakeology: 1 cup water, 1/2 cup of ice optional
2. Peanut Butter Cup: 1 cup water, 1 tablespoon of natural peanut butter, 1/2 cup ice
3. Mint Chocolate Chip: 1 cup water, 1 teaspoon of pure mint extract
4. Mocha Chiller: 1 cup of cold brewed coffee
5. Frozen Chocolate Covered Strawberries: 1 cup of water, 1 cup frozen strawberries
6. Almond Mocha Chiller: 1 cup cold brewed coffee, 1 teaspoon of almond extract
7. Chocolate Hazelnut Coffee: 1 cup cold brewed coffee, 1 teaspoon of hazelnut extract
8. Breakfast at Hazel’s: 1 cup water, 1 teaspoon of hazelnut extract
9. Almond Joy: 1 cup unsweetened coconut milk
10. Chocolate Raspberry: 1 cup water, 1 cup raspberries (fresh or frozen)
11. Frozen Chocolate Banana: 1 cup water, 1 frozen banana
12. Chocolate Berry Blast: 1 cup water, 1 cup frozen wild berry mix
13. Nuts for Chocolate: 1 cup unsweetened almond milk, 1 tablespoon almond butter, 1/2 teaspoon of almond extract
14. Black and White: 1 cup water, 1 teaspoon of vanilla extract
15. Vanilla Almond Fudge: 1 cup of skim milk, 1 tablespoon of natural almond butter, 1 teaspoon of vanilla extract, four dashes of cinnamon
16. Maple Buttercup: 1 cup of skim milk, 1 tablespoon of almond butter, 1 teaspoon of pure maple syrup
17. Nutty Chocolate Banana: 1 cup water, 1 medium fresh or frozen banana, 1 tablespoon natural peanut butter
18. Chocolate Honey Bee: 1 cup skim milk, 1 tablespoon raw honey
19. Peppermint Patty: 1 cup water, 1 teaspoon peppermint extract
20. Chocolate Frappaccino: 1/2 cup cappuccino flavored soy milk, 1 cup cold coffee, 1 cup ice
21. PB & J: 1 cup water, 1 cup fresh or frozen strawberries, 1 tablespoon of natural peanut butter
22. Choco-Orange Delight: 1/2 cup orange juice, 1 cup water
23. Blue Moon: 1 cup water, 1 cup fresh or frozen blueberries
24. Chocolate Bananas Foster: 1 cup skim milk, 1 medium fresh or frozen banana, 1/2 teaspoon cinnamon, 1/2 teaspoon rum extract
25. Chai Cocoa: 1 cup unsweetened chai tea (cooled), 2 teaspoons raw honey

Strawberry (Vegan or Regular) Shakeology

This popular flavor is great because it can be mixed with different foods to give you a summer feel or you can mix it with some uncommon ingredients to give an exotic feel. It is also vegan. Simply add one serving of Tropical Strawberry to the following recipes:

1. Tropical Strawberry Vegan: 1 cup water, 1 cup ice optional
2. Berry Delicious: 1 cup water, 1 cup frozen berry mix
3. Strawberry Mojito: 1 cup water, 1 tablespoon fresh lime juice, 2 tablespoons chopped mint leaves
4. Orange Sunrise: 1/2 cup water, 1/2 cup 100% orange juice
5.  Sweet Mango: 1 cup water, 1/2 cup sliced mango, 1 teaspoon raw honey
6. Kiwi Strawberry: 1 cup water, 1 kiwi fruit peeled, 1 cup ice
7. Blue Strawberry: 1 cup water, 1 cup frozen blueberries
8. Vanilla Strawberry: 1 cup skim milk, 1/2 teaspoon vanilla extract
9. Watermelon Splash: 1 cup skim milk, 1 cup cubed watermelon (fresh or frozen)
10. Fresca: 1 cup water, 1 cup cubed watermelon, 1 cup pineapple
11. Mixed Berries: 1 cup skim milk, 1/4 cup blueberries, 1/4 cup raspberries, 1/4 cup blackberries
12. Sweet Parfait: 1 cup water, 1/2 cup non-fat strawberry yogurt, 1/2 cup walnuts
13. Strawberry Banana: 1 cup water, 1 frozen or fresh banana
14. Sweet Almond Sunrise: 1 cup unsweetened almond milk, 1 tablespoon nonfat plain yogurt, 1 teaspoon raw honey
15. Strawberry Smoothie: 1 cup non-fat plain frozen yogurt, 3/4 cup skim milk
16. Cactulicious: 1 cup water, 1/2 cup pineapple, 1/2 cup prickly pear, 1 teaspoon lime juice
17. Coconut Paradise: 1 cup skim milk, 1 teaspoon coconut extract
18. Almond Bliss: 1 cup unsweetened almond milk, 1 tablespoon natural almond butter
19. Fruity Colada: 1 cup coconut water, 1/2 teaspoon coconut extract, 1/2 cup pineapple, cubed
20. Pomegranate Splash: 1/2 cup natural pomegranate juice, 1/2 cup water, ice is optional
21. Citrus Berry: 1/2 cup water, 1/2 cup 100% orange juice, 1/4 cup raspberries, fresh or frozen
22. Kiwi Melon Berry: 1 cup water, 1 kiwi fruit, peeled, 1/2 cup watermelon chunks
23. Cranberry Orange: 1/2 cup unsweetened cranberry juice, 1/2 cup< water, 1/4 cup 100% orange juice
24. Cranberry Strawberry Chiller: 1 cup unsweetened cranberry juice, 1/2 cup ice
25. Strawberry Coconut Cooler: 1 cup unsweetened coconut milk, 1 cup ice

Greenberry Shakeology

Greenberry is famous for its earthy flavor and is delicious when mixed with fruits. Add one serving of Greenberry to the following recipes for a great shake:

1. Greenberry Shakeology: 1 cup water, ice is optional
2. Apple Berry: 1/2 cup water, 1/2 natural apple juice, 1/2 raspberries (fresh or frozen), dash of cinnamon
3. Kiwi Pineapple Delight: 1/2 cup water, 1/2 cup pineapple juice, 2 peeled kiwis
4. Blueberry Breeze: 1/2 cup water, 1/2 cup 100% orange juice, 1/2 cup blueberries (fresh or frozen)
5. Strawberry Lime: 1 cup water, 1 teaspoon lime juice, 1 cup fresh or frozen strawberries
6. Raspberry Lemon: 1 cup water, 2 tablespoons fresh lemon juice, 1/2 cup raspberries (fresh or frozen)
7. Peach Sunrise: 1/2 cup water, 1/2 cup pineapple juice, 1/2 cup sliced peaches
8. Orange Sunrise: 1/2 cup water, 1/2 cup 100% orange juice
9. Strawberry Chiller: 1 cup water, 1 cup fresh or frozen strawberries
10. Key Lime Dream: 1 cup skim milk, juice of 1 lime, 1 tablespoon raw honey
11. Papaya Splash: 1/2 cup water, 1/2 100% orange juice, 1/2 cup papaya
12. Cranberry Chillerr: 1/2 cup water, 1/2 unsweetened cranberry juice, ice optional
13. Raspberry Razzler: 1/2 cup water, 1/2 cup 100% orange juice, 1/2 raspberries (fresh or frozen), juice of 1/2 lime
14. Happy Berry: 1/2 cup water, 1/2 unsweetened cranberry juice, 1/2 cup raspberries (fresh or frozen), 1/2 cup blueberries (fresh or frozen)
15. Blackberry Storm: 1 cup water, 1 cup blackberries, ice optional
16. Lemonana: 3/4 cup organic lemonade, 1/2 cup rice milk, 1/2 banana (fresh or frozen)
17. Strawberry Lemonade: 1 cup water, 1 cup strawberries (fresh or frozen), juice of 1 lemon
18. Strawberry Kiwi Delight: 1/2 cup water, 1/2 cup skim milk, 2 peeled kiwi fruits, 1 cup strawberries (fresh or frozen)
19. Red Berry: 1 cup skim milk, 1 cup frozen strawberries
20. Cherry Berry: 1/2 cup water, 1/2 unsweetened cranberry juice, 1/2 cup pitted black cherries
21. Mango Tango: 1/2 cup water, 1/2 cup pineapple juice, 1/2 cup mango
22. Red Mango Hurricane: 1/2 cup water, 1/2 cup unsweetened cranberry juice, 1/2 cup raspberries, 1/2 cup mango
23. Teaberry Zinger: 1 cup unsweetened iced green tea, 1 cup raspberries (fresh or frozen)
24. Berry Cool: 1/2 cup water, 1/2 unsweetened cranberry juice, 1 cup frozen wild berry mix
25. Almond Honey-licious: 1 cup almond milk, 1 teaspoon raw honey

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