Tips to Leave the High Calorie Holidays Behind

Okay, the holidays are about over. It is time to leave the high-calorie holiday world behind. Here are Tips to Leave the High Calorie Holidays Behind and get back on track to fat loss and a healthy body.

These Tips to Leave the High Calorie Holidays Behind will help you get on the fast-track to results, but in a way you can use for the entire year as you implement all your health and fitness strategies to a healthier lifestyle.

Plan, Shop, and Prepare a Meal Plan

Plan, shop, and prepare is a MUST. I don’t just mean planning what you are going to eat for dinner. I mean planning what you are going to eat for every meal for the next 2 weeks.

Your schedule might go like this:

• Pre-exercise – Energize
• Breakfast – 2-3 eggs, 1 apple, Green Tea or coffee (if you do a post workout recovery drink use half an apple and only two eggs)
• Snack – 1 oz raw almonds, 1 pear, Green Tea or Shakeology
• Lunch – Grilled chicken, fish, or black beans with a spinach salad, onions, peppers, etc., a banana or bowl of cherries, 2 cups unsweetened iced tea with lemon
• Snack – Raw vegetables and hummus
• Dinner – Protein, vegetables and fruit… Steak, chicken or fish, a sweet potato, your favorite vegetables, and a bowl of your favorite fruit for dessert.

Once per week you can have a slightly larger meal of your favorite foods – whatever you want. Just remember there is NO binging or eating into a food coma.

Sticking to this for 14 days could cause weight loss of 5-11 pounds in 14 days.

Use High Intensity Workouts

You really have everything you need to get started. Most programs don’t need any equipment, or they need something as easy as a resistance band. Check out INSANITY Max30 for workouts that are only 30 minutes. Yes, done in 30 minutes.

Let nothing stand in the way of your workouts except real emergencies! Switching to High Intensity Workouts will burn more fat than the usual walking,  jogging, or elliptical sessions.

Be sure to check out On-Demand Fitness for the best workouts available for at home use.

Write Your Way to Fat Loss

Writing and journaling about what you are doing is good for the mind, body, and soul.

You must also carve out 15 minutes to write out two outcome goals and three process goals for the next 2 weeks. Write down EXACTLY what you want to accomplish for the outcome goals (i.e. lose 6 pounds), and then three process goals (action steps) so you can achieve your outcome goal (i.e. drink Shakeology each day, do all 21 Day Fix Workouts per the Calendar, and drink 10 cups of water each day).

Next write a letter to yourself how you will do these action goals every day or else. Each day before you start in your journal write the action goals for that day (i.e. drink my Shakeology, do 21 Day Fix Dirty 30, Drink 10 glasses of water). At the end of the day, journal how your day went, how the exercise and nutrition went, and whether you completed your goals.

Recruit an Accountability Partner

Research has shown that recording your nutrition in a food journal, and having someone review and or do it with you increases your chances of reaching your goals. A third study found that even having an accountability coach online increased your chances of success by 70%. This is why I'm dedicated to being your coach because I can help you reach your goals, and you can participate in a Challenge Groups to work with a group and get results faster.

Journal Check-In and Cheat Meal

When you have made it seven days and can truly go into your journal and say I accomplished seven days with success. You can have a cheat meal (meal, not day). Be honest. If you truly didn’t do what you needed to do, then be honest.

This cheat meal doesn’t mean gorging. It simply means having a normal meal of your favorite foods to give you a mental break from your plan. When the meal is over, don’t go back for seconds. Get right back on track.

Mental Performance Review

Since you will be reviewing your journal you may want to take a weekly Mental Performance Review. Write down all obstacles that are still in your way of success, and then develop two solutions that can help you overcome each of them. Get some help from your accountability partner, coach, or challenge group. The more you and your group shares solutions, the more weight loss you will all accomplish.  

Using these Tips to Leave the High Calorie Holidays Behind should be used on a two-week basis. Once you have completed two weeks’ review and start the process again. In the first two weeks if you use a coach, sound nutrition plan, and a high quality workout program, I bet you will lose 5-10 pounds of fat, have a good start on developing healthy habits that you could stick to for life.

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Fitness Exercises For Men At Home with Busy Schedules

We all know that health and fitness should be a top priority in your life no matter what. After all, you only have one body and the better care you take of it now, the better off you‘ll be later in life. When it comes to working out, that’s often easier said than done. That is why, if you’re a guy, it’s important to find Fitness Exercises for Men at Home with Busy Schedules. Then there is no wasting time going to the gym and you can use the excuse “There are no good Fitness Exercises for Men that can be done at home”. Despite your best intentions to keep a consistent workout schedule, we all know there are many excuses such as, I am too busy, I am on vacation, and I am too sore, too tired, and unmotivated. 

Enough with the excuses because there is a way to incorporate Fitness Exercises for Men At Home with Busy Schedules.

1. Embrace shorter workouts:

You don’t need to spend hours working out to stay healthy and fit. If you use programs that incorporate high intensity interval training (HIIT), you can get stronger, more fit, and in the best shape ever in as little as 30 minutes. Checkout P90X3, Insanity Max30, 21 Day Fix or 21 Day Fix Extreme and you will see how that can happen. These At-Home workouts are short and sweet but still offer a great workout.

2. Create a ritual:

To create a habit you must create a ritual around the new habit. Staying with an exercise routine is no different.

Workout first thing in the morning before you go to work. Create a ritual where every morning you get up, eat a small breakfast while listening to your favorite music to get you pumped up, take the dog for a quick stroll around the block, then work out, make a nutrition shake or recovery shake, shower, and drive to work.

If you consistently make this a part of your morning routine, eventually you will not think twice about it. It will just come naturally to you.

3. Schedule it in your calendar:

Make your workout as important as you would any other appointment. If you use Beachbody Fitness Programs they all come with a Calendar so you know exactly what workout and what exercises you will be doing. You can simply transfer this schedule into your calendar each week.

4. Commit for 30 days:

Many people have a hard time with long term commitments when it comes to exercise. This is where you look at committing to 21 or 30 day programs. The best Fitness Exercises for Men At Home with Busy Schedules that fit into these time frames are 21 Day Fix or 21 Day Fix Extreme. If you want more than 21 days then you can commit other at home programs, but just focus on each 30 days as its own regimen.

The key is to commit to the habit and doing that habit consistently. 

5. Choose a Program that has Progressive Fitness Exercises

When you first start working out consistently, it is important that you have a high quality program that provides fitness exercises that are designed with the proper progression. This will keep you on track, improve your fitness levels, and help keep you from injury.

Start with the steps above and you will be more likely to succeed in the long run. Get rid of your excuses! There are many Fitness Exercises for Men at Home with Busy Schedules that will create great results. You just need to pick one and start.

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What is the Beachbody Performance System?

Beachbody Performance is a balanced and complete supplement system of 5 products that combines performance-enhancing ingredients with plant-based nutrients scientifically shown to make a difference in energy, focus, stamina, strength, and recovery. 

Performance makes it possible to hit workouts harder and see results faster.

Check out the nutrition labels for each of the different products:

Energize Hydrate Recover Recharge Creatine

Who should use Beachbody Performance products?

People who like extreme workouts (e.g. P90X, INSANITY, and Body Beast), advanced exercisers or fitness enthusiasts (such as people who run marathons or do triathlons) will love these supplements.

These high quality supplements can aid in pushing past personal limits with better energy and muscle recovery for incredible results. Performance can also be helpful for beginners or those new to fitness, especially if soreness or lack of energy/motivation is an issue. 

The "weekend warrior" is another type pf person who can benefit. These are people who generally only have time to play sports on the weekends when they are not working. They may play basketball, tennis, soccer, or other sports for several hours at a time.

For more information check out the website dedicated to the Performance Line: www.MyBeachbodyPerformance.com

Pretty soon there will be a Product Recommender tool on their so you can figure out which one is right for you!

If you want to get all of the details about the product check out this webinar.

Here's what each of the products does:

Energize 

Help ignite your energy and sharpen your focus by taking Energize before workouts. It's specially formulated to help you push harder and last longer, because every ounce of extra energy means better results. Key ingredients include beta-alanine, low-dose caffeine from green tea, and plant-based quercetin scientifically shown to delay exercise-induced muscle fatigue, improve performance, and help you push with maximum intensity.

Hydrate 

Hydrate your body more effectively than water alone for all-out performance by drinking Hydrate during workouts. Typical sports drinks have too much sugar and artificial ingredients that can actually dehydrate you. And water alone doesn't effectively hydrate or replace what you lose through sweat during workouts. Hydrate is specially formulated to give you an optimal balance of carbohydrates, electrolytes, and water, which quickly replaces what's lost and helps improve your endurance, so you can work out longer and feel better.

Recover 

Take advantage of the critical post-workout window to help speed recovery and reduce exercise-induced muscle soreness with Recover. Key ingredients include high-quality time-released proteins to support muscle recovery, an optimal ratio of branched-chain amino acids (BCAAs) to help build muscle, just enough carbohydrates to stimulate muscle glycogen recovery, and a powerful ellagitannin-rich pomegranate extract to help improve strength recovery and reduce delayed onset muscle soreness.

Recharge 

Help accelerate recovery, combat exercise-induced muscle soreness, and promote muscle growth when your body is primed to accept it: while you sleep. Recharge is specifically designed to help support your body at night, with key ingredients like micellar casein protein to support overnight muscle recovery and repair while combating breakdown, an optimal ratio of branched-chain amino acids (BCAAs) to help support muscle growth, and a powerful anthocyanin-rich tart cherry powder to help reduce exercise-induced muscle soreness.

Creatine 

Blast through high-intensity exercises and turn your last rep into the second or third to last rep. Creatine can help you push that much harder in every workout, for ultimate performance and quicker results. Creatine monohydrate is the purest, safest, and most effective form in the world--it's scientifically shown to help boost muscle strength and power, improve high-intensity performance, and enhance the effects of resistance training.

Check out the sampler pack if you want to try them all before buying a whole tub!

Performance Stack 2 products: Energize & Recover

Power up your performance and get a jump start on recovery with two crucial formulas--Energize and Recover--with key ingredients to help give you energy, sharpen your focus, improve your performance, and speed recovery.
Save almost $20 vs buying each product separately (including savings on s&h).

Advanced Performance Stack 4 products: Energize, Hydrate, Recover, Recharge

Get that lean, toned body faster than you ever thought possible. This stack includes 4 formulas with key ingredients so you can shatter your personal limits while helping you charge harder, last longer, perform better, and recover sooner.
Save over $45 vs buying each product separately (including savings on s&h).

Ultimate Performance Stack 5 products: Energize, Hydrate, Recover, Recharge, Creatine

Unleash your extreme body breakthrough for epic muscle-building results. The key ingredients in these 5 supplements can help propel your physique to the next level as you train with incredible intensity, strength, endurance, and recovery.
Save over $50 vs buying each product separately (including savings on s&h).

Check out the Guide Book online for FREE

21 Day Fix Creator Autumn Calabrese even did a little video about how these products fit into the container system:

For those that have been wondering how the new Beachbody Performance like fits into the Fix container system. Here is my short answer on it. Hope this helps.
Posted by Autumn Calabrese on Saturday, August 1, 2015

Here are some FAQ's about the product line:

1. What causes the bright yellow color in Energize and Hydrate? The ingredient quercetin (a natural phytonutrient present in fruits & vegetables) causes the yellow color.
2. What does the yellow color indicate? Yellow indicates high purity & potency in quercetin; Beachbody uses the highest quality in the industry.
3. Is the beet sugar in Energize GMO-free? PCR analysis testing by the supplier for the presence of GMO DNA showed no measurable GMO DNA.
4. Why is Soy Lecithin in Performance Recover? Click HERE for information of Soy Lecithin and Beachbody Performance.
5. Is the Soy Lecithin in Recover GMO free? PCR analysis testing by the supplier for the presence of GMO DNA showed no measurable GMO DNA.
6. Is there anything in Recharge that could help with better sleep? Tart Cherry is naturally high in melatonin which may help with sleep. The scientific studies on sleep are on tart cherry juice, however the tart cherry used in Recharge is an extract.
7. Does Beachbody Performance contain artificial ingredients or flavors? No. There are no artificial colors, flavors, sweeteners, or preservatives.
8. Does Beachbody follow strict FDA required Good Manufacturing, What are the practices to prevent possible allergen contamination? Yes. However cross contamination can never be ruled out. See FAQ 5093 for details on manufacturing processes.
9. Does Beachbody Performance contain heavy metals or lead? Please see FAQ 9071 for more information on Prop 65.
10. Do the supplements contain caffeine? Energize has a very low dose of caffeine derived from green tea (100mg).

RECOMMENDED USE

1. When should Energize be taken? Energize should be taken within 30 minutes of starting exercise.
2. When should Hydrate be taken? Hydrate should be taken during intense or prolonged exercise.
3. When should Recover be taken? Recover should be taken within 30 minutes after exercising.
4. When should Recharge be taken? Recharge should be taken within an hour before going to sleep.
5. Can other supplements be combined with Beachbody Performance? To ensure safety, consult a physician prior to taking other supplements.
6. Should Recover or Recharge be mixed with Shakeology? No. For best results, do not mix Recover or Recharge with Shakeology. Instead consider the Boosts
7. While using Beachbody Performance, when should Shakeology be taken? Take Shakeology at least 30-60 minutes after consuming Recover.
8. What is the minimun age requirement for the Performance Supplements? Beachbody products are formulated for adults. Consult a physician for any other use.

MEDICAL

1. Are the products safe for pregnant/nursing women? View FAQ 9903 for advice.
2. Where are additional medical or nutritional concerns answered? View FAQ 9902 for additional medical or nutritional concerns.
3. While using Performance, can prescribed medications be taken? Please consult a physician for individual medical advice.

~Order here~

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Best Workout Programs for Busy Women

Let’s face it… Trying to figure out the best workout programs for busy women can be a HUGE challenge! 

You have an active schedule and you often have a busy life that keeps you dashing from place to place all day long. 

With a hectic schedule it is hard to fit in a visit to the gym. Plus the truth is, a lot of days you most likely don’t have the self-motivation get there. 

Waking up in the morning over an hour early just to cram in thirty minutes at the gym, doesn’t appeal to most. Heading to the gym on your lunch break, how does that sound? Everyone knows that only works if the gym is close enough to your office to make that realistic. 

Then you have the stay-at-home moms who try to fit their workouts in between nap times, snacks, and all the responsibilities that come with being the parent home with the children all day; it takes twice as long to get to everyone packed up in the car to go to the gym, and that's only if your gym has a child-care center you can leave in them while you exercise. 

I get it, well, not the mom part, not yet anyways, but between owning my own store, seeing clients, and keeping up with house and yard-work when my husband is working in a different state, sometimes it feels like you’re never going to find the time to exercise.

So let’s get real. 

You need a workout that will fit into your schedule and allow you to strengthen your body, increase your cardiovascular fitness, and won't take up so much brain power that it's never going to happen.

There’s no need to go to the gym and waste 30-60 minutes of your time round trip to sort of get a workout; or worse, pay for a gym membership that you never use. 

So how do you get all of this? Well, thanks to the power of the internet, you can stream workouts directly to your computer, phone, or tablet.

OnDemand streaming offers the best workout programs for women and men alike, all in one place. 

You have easy access 24/7, and all you have to do is choose the routine that works best for you (or design your own routine based around a selection of several different videos). 

On-Demand offers plenty of workouts that are easy to incorporate into any schedule and it offers a huge variety of programs for the beginner and experienced exerciser alike. 

Your biggest decision is to choose the time of day that works best for you! You can pull up any of a selection of videos and get your workout in whenever and wherever you want. Yes that is what I said…you can work out anywhere. 

Recently when I was in Alaska, I would stream the programs to my cabin, or a field in a park, or wherever I happened to be. (If you want to see, you can watch me doing a dance workout here)

You can choose from some of the most popular programs like P90X®, P90X2®, P90X3®, INSANITY®, TurboFire®, ChaLEAN Extreme®, Brazil Butt Lift®, 10-Minute Trainer®, and Hip Hop Abs®. All of them are available for you to stream at your convenience. 

Another great feature is you get insider sneak peeks. With these sneak peeks you get access to try programs like PiYo®, 21 Day Fix®, Body Beast®, or FOCUS T25®. Plus, new titles are added to the library each month, so you’ll never run out of fun, exciting new workout routines that will help you get results. You get all of this for one low monthly fee.

It is time to stop feeling like you will never find a workout program that works for you. It is time to stop wasting money on gym membership. It is time to stop wasting time driving to and from the gym. The Beachbody Challenge is what you need to get results and save you time and money. Beachbody programs allow you to work out from home (saving time and money), get access to nutrition and meal planning membership benefits, and provides you with a FREE health, fitness, and nutrition coach. 

Tell me what gym membership ever gave you a FREE Coach?

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Strength Training Exercises: Without a Gym Membership

With your busy schedule, you don’t always have time to get to the gym. Whether you’re working full time outside the home, working from home, or a stay-at-home spouse or parent, your schedule is packed with things that you need to get done. That is understandable but that shouldn’t prevent you from being healthy and having the body you’ve always wanted. Strength Training Exercises can be accomplished right in your living room, or any other room in your house. No fancy gym equipment needed, and Without a Gym Membership!

Simply pick a Beachbody On-Demand program that works for you. With Beachbody On-Demand you can fit your workout in no matter what time of day it is, and you can do it anywhere. One of the best things about the Beachbody On-Demand programs, is there is something for every fitness level. Each program has a modifier for each exercise and will show you how to perform the exercises correctly to avoid injury. No matter what your fitness level, beginner to super experienced there is a Beachbody On-Demand program that will work for you.

Strength Training Exercises: Without a Gym Membership

Ideally, you want a program that will challenge you without pushing you too hard. Most of the at-home strength training programs progress at the level that is needed to give you that push. Of course you can always use the modifier if necessary to fit your current activity level. You can choose body weight exercises, or try a workout that uses weights, bands, or other basic tools that you might already have sitting in your home. Of course if you are just getting started and don’t want to commit to buying equipment you can always use canned food or water bottles for hand weights.

If it’s been a while since you last engaged in regular exercise, it’s probably unrealistic to expect yourself to dive in to exercising five or more days per week. If this is the case it would be suggested to start with a basic exercise program that allows you to get in some strength training two or three days per week. It is would also be recommended that you follow the calendar for the program to help keep you on track. Be sure to give yourself small rewards for staying on track. Maybe there’s a movie that you’ve been desperate to see or a book that you’ve been waiting to read. Promise yourself that if you stay on track with your strength training program for an entire week, you’ll allow yourself that treat.

Mix it up! With the huge library offered by Beachbody On-Demand, you can easily access different programs and workouts that will keep your routine fresh and interesting. Having a steady regimen for 3-4 weeks and then changing it up is always a good thing. This can help create greater results.

Workouts and strength training through Beachbody On-Demand is an easy way to get in shape from the comfort of your own home. You don’t have to go anywhere and it will save you some money by not having a gym membership or driving to the gym. All you need is a television, tablet, or computer and a commitment to getting in better shape. What more could you ask for?

Original article: http://www.gettingfittogether.com/strength-training-exercises-without-a-gym-membership/#!328

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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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5 Mistakes People Make in Their Exercise Routine

Trainers today often disagree about the methods that are the most appropriate for their clients for both exercise and nutrition. Enter into any gym and you can observe people using cardio machines, weight lifting machines and others using medicine balls, kettlebells and sandbags. I have been teaching health and fitness for over a decade and I still constantly learn new information about the best ways to achieve health. When I take a moment to consider how much there is to learn about the body, it’s understandable that most people are making big mistakes in their exercise routines. To add insult to injury, I have even seen professional courses teaching the next generation health pros completely inappropriate training methods.

It’s important to understand that your personal style of training may be different depending on your specific goals. I recommend considering exactly what your goals are before planning any fitness routine. In this article I will speak mostly to those with overall health, strength, injury prevention and weight management in mind for their fitness goals. If you have a goal of sport specific performance or even building vast amounts of muscle mass for ornamental purposes, understand that this article may not apply to you.

Here are the top five mistakes I see people making in their exercises routines when trying to achieve overall health:

1. No Corrective Strategy

In order to implement a corrective strategy you must first identify muscle imbalances. This often requires the assistance of a professional. It’s also important that you have a proper understanding of the various and most beneficial ways to fix the imbalance. This will probably be a combination of full range of motion exercises, stretching and massage. Knowing how and when to perform each of these strategies is also very important.

Most of my clients don’t believe me at first when I tell them that they don’t have a bad back, they just have tight hips. The good news is this means we can fix the problem, but it’s quite unexpected by people that have had doctors offer to slice them open and perform costly, invasive surgery. For most people, there are exercises that simply aren’t safe to perform without first developing flexibility and strength in a certain area.

2. Excessive Cardio

The notion of doing hours of cardio every week in order to lose weight came from the same belief that counting calories was the best way to lose or maintain normal weight. Over the past decade, it has become increasingly obvious that the quality of your food is actually far more important than the quantity of calories you intake. 

Some foods will increase the likelihood that the calories (energy) will be stored as body fat – even if it contains fewer calories than other more nutrient-dense foods. Excessive cardio is like low-fat food, it sounds like a great way to lose weight, but usually does more harm than good. Excessive cardio will overactivate your sympathetic nervous system and that fight-or-flight mechanism will drive up the production of stress hormones that will keep make it even harder for you to lose any weight. 

Short bursts of anaerobic activity, followed by partial or complete recovery, is a good way to improve cardio conditioning and assist in weight loss. Programs like T25 or MAX:30 are great for this type of exercise

3. Muscle Isolation Weight Lifting

As I mentioned, if your goal is to have big, sexy muscles, then by all means, isolate one muscle at a time. However, most people in gyms have a performance or health related goal in mind, and for them, I say don’t isolate your muscles! Remember, in the real world your body knows movement, not muscle. This means motor patterns, balance, stability, flexibility, muscle mass and endurance all contribute to your ability. Muscle isolation is much harder on your joints and may reduce your flexibility if not accompanied by a good mobility program. It also takes a much greater time commitment than fully kinetic exercises because not only do you not train as much muscle at once but you also don’t get the the cardiovascular benefit of full body weight lifting. Muscle isolation also won’t provide you with the flexibility or the neuromuscular benefit that functional training does.

4. Short Range of Motion

People all too often work within their comfort zone. This refers not only to exercise selection but also execution. People with tight hip flexors don’t stand all the way up out of a deadlift while people with tight hamstrings often don’t sit down all the way. People with tight lats lift weight overhead but often lift it fifteen degrees in front of their plumb line. The inability to rotate in your thoracic spine carries over to every step, bend, pull and push you do in your life, making movement less safe and less efficient. Learn how to lift and move properly and then push your limits of flexibility in the areas that need it. Do this evenly on both sides of your body.

5. Overtraining

The idea that “This could be the last workout I ever do!” seems to be at the forefront of many people’s psyche when they go to the gym. People often push themselves so hard that there is nothing left to push with. In reality this method is more likely to leave you hurt or at least force you to spend many days off in between workouts trying to recover. I often hear people telling me how they are doing “two-a-days” meaning they workout usually in the morning and in the afternoon. What amazes me the most about their determination isn’t the fact they are able to push that hard, but that they feel they are able to rest and recover properly to get any benefit from training this much. I’m not telling you it can’t be done, but that more effort would be needed for recovery than for the workout itself.

Conclusion

These clearly aren’t the only mistakes people make in the gym and with exercise in general but they are quite common and often overlooked by many. Lifting with improper form is another common mistake I frequently see and this is often due to poor instruction received at some point, which is why having a good program is crucial.

If you want to get individualized support, don't hesitate to get in touch with me! 

This is a guest post by Peter Hirsh originally found on the Whole9 blog, I LOVE their stuff and couldn't resist sharing. 

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Workout Nutrition to the MAX!

Beachbody has done it again!

Not only did they create Shakeology, the tastiest, most nutrient dense shake mix I've ever had, but they are coming out with an entire line of sports performance nutrition products.

Sometimes your nutrition needs go beyond the typical, especially when you're exercising at a more intense level (like with P90X, 21 Day Fix Extreme, or INSANITY MAX:30).

Knowing this I'd often have to send my clients to several different places to find the supplements they need, but pretty soon they'll be able to get it all in one place, with Performance™

Performance™ is a breakthrough addition to the nutrition catalogue. Designed by Harvard-trained scientists and rooted in cutting-edge exercise physiology and performance nutrition research, this premium supplement system offers your customers a way to supercharge their performance—and their results—safely and effectively.

Watch this video to learn more about the Performance line

What is Performance?

An easy-to-use, complete supplement system that's guaranteed to boost your workout performance and help accelerate the results from any fitness program.

It's designed by Harvard-trained scientists and combines the latest cutting-edge science with the most effective performance-boosting ingredients from nature.
Every ingredient is thoroughly tested and scientifically shown to enhance performance and recovery.

There are 5 unique formulas—Energize, Hydrate, Recover, Recharge, and Creatine—that can be used alone or easily customized depending on your fitness goals or needs.
It will help you overcome any obstacle—from low energy to muscle soreness—so you can push yourself harder in every workout.

What's included in the Performance line?

The system has four powder drinks formulated with key ingredients scientifically shown to be effective.

• ENERGIZE PRE-WORKOUT (Lemon Spark Flavor) - Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.
• HYDRATE DURING-WORKOUT (Citrus Cooler Flavor) - Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.
• RECOVER POST-WORKOUT (Chocolate Chill Flavor) - Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.
• RECHARGE NIGHTTIME (Vanilla Dream Flavor) - Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.

PLUS: CREATINE - This add-on has no flavor and mixes well with the Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.

This line won't be available until July, but you can be one of the first to know about it by signing up for email notifications here

I personally am really excited about the Recovery and Recharge products, I can't wait to learn more about them at Coach Summit!

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Shaun T does it again with a new DANCE Workout program

I seriously LOVE Shaun T and his workouts...he's so down to earth and real, but also seriously kicks your butt.

I've done his Hip Hop Abs (from the 90's...totally amazing) so I can only imagine how awesome this new program is going to be.

Get into great shape at home with Shaun T's newest, intense dance fitness program. You'll have so much fun challenging yourself to master the dance choreography during this 4 week program that you won't even realize you are getting a great cardio workout. CIZE truly is "The end of exercise."

In each routine, Shaun breaks down challenging moves step-by-step, and builds them into a full dance sequence in just 35-40 minutes. So, while you are mastering the dance moves, you'll also be burning fat and calories.

Watch this video to learn more about CIZE

Want to win a FREE CIZE base kit?

One winner will be randomly selected from the folks who enter their name in the drawing. Winner gets a CIZE base kit.

ENTER HERE TO WIN

I'm thinking it will be "Hip Hop Abs meets Insanity in 2015 and has a baby"
This dance workout program will come with everything that BeachBody always puts together with their programs, a complete package of Fitness, Nutrition, and Support.

Check out this interview where Shaun T answered questions about his new program

What inspired you to create this program, Shaun?

I wanted people to understand why I love dance. It’s my passion. I post videos on my Facebook page where I’m doing choreographed dance routines and they get thousands of views and comments. The amazing responses inspired me to show people that they can dance. I also wanted guys to know that dance isn’t just for women!

Give us an overview of CIZE™

It’s called CIZE because you don’t even realize you’re exercising. Then by the end of the routine you’re completely drenched. I like to call it power cardio. This isn’t for muscle gain, but your muscles are getting in shape from all the different movements and isolations. It’s really a weight-loss sculpting routine that you get just by dancing.

What’s your ’30-second elevator pitch’ for CIZE?

I would start by asking someone if they’ve ever danced before. If they say no, I would say, ‘Every move that you do, every second of the day, can be turned into a dance move—even if you’re just typing at your computer or shrugging your shoulders. Don’t think you can’t dance; all you need is a beat.’

What if someone isn’t a good dancer, can they still do the program?

It’s in the privacy of your own home so you don’t have to worry about people watching you. It’s your time to be free! Each time you finish a routine, you get to judge where you’re at before you move on. There’s no time frame, but if you keep at it, you’ll master it.

Talk a little bit about the music tracks…

The music changes throughout the routines. I picked out every single track and kept the beats similar. Some of my favorites are Chandelier by Sia, Pass that Dutch by Missy Elliot and Lose my Breath by Destiny’s Child. These are songs you probably didn’t even know you could dance to, but now you know what to do with them!

How is CIZE different from Hip Hop Abs® and Rockin’ Body®?

Hip Hop Abs and Rockin’ Body are very watered-down movements and fitness-oriented dancing, where CIZE is more like you’re dancing in a music video. It’s a different range of motion you don’t normally get. It will increase flexibility, make your legs stronger and help in every single exercise you do.

Is there a nutrition aspect to this program?

People will definitely get a well-constructed plan with the nutrition guide. Make sure you have enough good calories and carbs to last throughout the workout, and enough protein for the strength you’ll need.

If you could have a dance-off with one person, who would it be and why?

Janet Jackson. She has so many different styles. When I was 21, I got tickets to see her concert in Philadelphia. I was in the second row and she picked me to come on stage to dance with her. People thought I was one of her back-up dancers!

Any final thoughts to share, Shaun?

I’ll be teaching a CIZE dance class at Summit. I want people to look as fly as possible and be ready to dance their tails off. Believe it or not, your outfit determines how you’re going to dance that day and helps you feel the music. When you step in the room with me, you’d better be ready to go for it!

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How to Use Meditation to combat Stress

Like many a poor sap trying to make the most of this hectic world, my mind tends to churn like a washing machine filled with ferrets. Even in the most tranquil of moments, dozens of thoughts scrape and bite to get to the top of my consciousness—and most of the time, it’s the big ugly ones that win the race.

Rodents and household appliances aside, you may know this phenomenon simply as “stress.” You have a million things to do and a billion things to worry about. We all do. It’s the curse of the modern age.

Unfortunately, most of us look to pursuits to take the edge off; they may seem to help, but actually compound the problem. There’s nothing wrong with the occasional cocktail, or a little mindless television from time to time, but activities like this don’t solve anything. They just cover up your issues and make your thought process all the more unruly.

If you’re looking for a serious solution, meditation is a far more effective way to cut through the cerebral clutter—and unlike a booze bender or a reality TV marathon, it only takes 5 to 10 minutes a day.

The Benefits of Meditation

How to Meditate

People tend to associate meditation with Eastern religions like Buddhism and Hinduism, but Judeo-Christian fans may be surprised to learn that there are references to meditation in the Old Testament. And, in Islam, meditation is an important part of Sufism. Although there are certainly connections to religion, meditation, in the modern sense, can be completely secular. No blue deities, no transcending this earthly form, no incense (unless you dig that, then it’s, like, totally cool)—just an opportunity to organize your thoughts and take back your brain from the laundry list of external forces pulling you in a million directions.

The science on the benefits of meditation is super strong, especially when it comes to stress reduction. Research appearing in the Journal of Biomedical Research shows that meditation does this by increasing parasympathetic activity. Your nervous system is divided into two parts—sympathetic and parasympathetic. The sympathetic nervous system controls your “fight or flight” reactions. It’s the predominant nervous system when you’re under the gun. The parasympathetic nervous system controls your “rest and digest” functions. In other words, when things are mellow, the parasympathetic takes charge—and meditation makes that happen more often.

But that’s just part of the story. A consistent meditation practice has been scientifically linked to improved cardiovascular health, focus, and information processing. In fact, if you pick a malady at random, odds are that there’s a reasonably credible study showing that meditation either improves symptoms or acts as an effective way to manage symptoms. There’s really no reason not to do it.

Many people mistakenly think the goal of all meditation is to “turn off your brain.” This is one technique (sort of), but in truth the definition of meditation shifts depending on whom you ask. In some circles, it’s a matter of reading a philosophical/religious text and contemplating the key passages (suggestions: the Bible, the Tao Te Ching, or Winnie the Pooh). Tony Horton often refers to yoga as “moving meditation.” When I’m cycling alone, I often focus so intently on my breathing and the cadence of my peddling that it becomes a form of meditation. Some people consider sitting on a favorite park bench and breathing deeply for five minutes to be meditative.

However you do it, the key to any good meditation practice is to quiet the noise in your brain—not drown it out or dope it up, but actively calm it down. All those options aside, if you’re looking for something more specific, there are a few meditation techniques that have been shown to be especially effective.

First, it’s important to find a quiet place with minimal distractions. Here in Los Angeles, lots of people prefer the beach. Frankly, I find the waves, the birds, and the beauty of it all just too distracting. My favorite place to meditate is the middle of my living room, at about 6 AM before my daughter and my dog wake up demanding waffles and kibble (in that order).

Next, sit comfortably, but up straight. You want to be comfy because, once you master it, you’ll be there for a while. You want to be upright for a couple reasons. Many experts claim it’s necessary because a straight spine allows energy to flow better. Personally, I think sitting up straight is a good way to avoid accidentally falling asleep. If you have back issues, do what you need to do. I elevate my rump by sitting cross-legged on a yoga bolster. I also support my spine by sitting with my back against a wall.

Finally, start with five minutes a day and increase gradually as it becomes easier. Odds are, your thoughts are going to be all over the map the first few times you do it. That’s cool. Even if your practice felt like a complete mess, it benefited you given it took you one step closer to learning how to calm your brain. You’ll get there. Just try again tomorrow.

From here, there are a number of practices to experiment with. You might want to try a variation of Transcendental Meditation (TM), developed by Maharashi Mahesh Yogi, who you might remember as that yogi guy who hung out with the Beatles. In this practice, you pick a mantra to focus on—a word that has meaning to you and feels right, such as “love” or “heal” or “beer.” (It could happen.) Armed with your mantra, sit quietly and repeat it silently to yourself. When your mind wanders—which it will—simply steer it back to your mantra.

Another technique is mindfulness meditation. Like the TM variation above, start with a focal point—typically your breath. That’ll hold your attention for a little while, but soon thoughts or sensations will try to take over. Don’t try steering away from these things. Instead, accept them without judgment and let them pass by, like waves on a beach or clouds in the sky. If it helps, you can also assign “tags” to help you observe thoughts passively. For example, let’s say you’re in the middle of meditating and suddenly you remember how one of your coworkers stole your lunch out of the fridge yesterday. Instead of following that path and letting your anger consume you, assign it a tag that describes how you feel, like “anger.” Now, just repeat “anger” in your head, distancing yourself from both the thought and the emotion. It should soon pass.

I’ve found this technique to be an incredibly powerful tool for managing my emotions. It can also be used for pain management, by isolating and passively accepting pain instead of letting it consume you—which can be a massive benefit when Shaun T’s got your legs searing in the middle of an INSANITY workout.

If you’re looking for a more in-depth look into mindfulness meditation, I strongly recommend Meditation for Beginners by Jack Kornfield.

The modern world is a stressful place. Sometimes, there’s nothing you can do about the barrage of stressors that make up daily life. You can, however, change how you—and your body—react to them, so take a deep breath and take back your life.

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On Demand Fitness!!

I'm really excited about this new feature available to my Team BeachBody clients who have the Club membership...starting March 2nd you'll be able to stream workout programs from anywhere!!

You'll automatically have unlimited streaming access to hundreds of workouts from Beachbody's collection of world-class fitness programs.

This is well over $1,000 USD in value that has been added to the Team Beachbody Club membership. What's more, the price will stay the same at launch—$38.87 USD for 90 days (that's $0.43 per day!!!!)

Find out even more HERE

Or get signed up HERE

Beachbody On Demand will house a catalog of complete Beachbody workout programs. Here are the programs that will be available starting in March:

• P90X® & P90X Deluxe
• P90X2® & P90X2 Deluxe
• P90X3® & P90X3 Deluxe
• P90X ONE on ONE® Volume 1
• 10 Minute Trainer®
• INSANITY® & INSANITY Deluxe
• INSANITY: THE ASYLUM® Volume 1
• TurboFire®
• Brazil Butt Lift® & Brazil Butt Lift Deluxe
• ChaLEAN Extreme®
• Hip Hop Abs®

HOW WILL IT WORK?

When you log in to TeamBeachbody.com as a paid member of the Team Beachbody Club, you simply select the 'Beachbody On Demand' tab from the home page, then choose any fitness program in the Member Library, and press play!

Convenience: Enjoy 24/7 streaming access from your laptop, tablet, or mobile device. No DVDs required. All you need is an Internet connection.

Variety: Try different programs that are all proven to deliver incredible results. You can also try out different trainers, workout lengths, or fitness levels before committing to a program.
Simplicity: All the program guides, workout calendars and nutrition plans will be online—all in one place.

No more excuses. Now you will be able to work out anywhere there's an Internet connection: at home, the gym, outdoors—even while you're traveling.

If you don't already have a Club Membership now is the time to get one! At some point in the not-to-distant future the price will potentially go up, so get locked in for the low price that's currently available. Go HERE to get signed up today!

Now is also the perfect time to get in with the 

NEW CLUB & SHAKEOLOGY® CHALLENGE PACK

With this Challenge Pack, you'll have access to an assortment of their most popular fitness programs (everything in the Member Library); so you can then choose the one that's right for you.

Here's what's included:

• A 90-day Premium membership to the Team Beachbody Club with Beachbody On Demand. (After 90 days, you will be charged the quarterly Club membership price).
• 30-day supply of Shakeology which will convert to Shakeology Home Direct (our monthly autoship program) after 30 days.

At $140 USD, this Challenge Pack is a phenomenal deal for you. You'll save $28 USD as opposed to buying these items separately.

The Club & Shakeology Challenge Pack is ideally suited for anyone who's new to Beachbody, undecided about which fitness program to try, or someone who would love the convenience of accessing Beachbody workouts—anytime, anywhere.

PURCHASED PROGRAMS: WHAT YOU NEED TO KNOW

Later in March, we will be adding another big perk to Beachbody On Demand. When your customers, who are Premium (paid) Team Beachbody Club members, purchase select DVD programs that are not in the Member Library, they'll be able to exclusively stream those programs as well. Just look for "Purchased Programs" in Beachbody On Demand.

The first set of programs that will be available for streaming later in March as part of the Purchased Program section are FOCUS T25®, 21 Day Fix® and 21 Day Fix EXTREME®. Over time, we will slowly broaden the library of available Purchased Programs to be streamed.

NEW AND NOTEWORTHY WORKOUTS

Another huge benefit of becoming a Premium Team Beachbody Club member? Exclusive access to try workouts from many of our newest programs along with some other noteworthy programs. Just look for "New and Noteworthy" in Beachbody On Demand.

This section will allow you and your customers to preview select single workouts of some of Beachbody's newest and best-selling programs. In other words, now for the first time, you and your customers will be able to get a sneak preview of the program and try before you buy.

Here are the programs you will have exclusive access to starting in March 2015:

• 21 Day Fix – Total Body Cardio Fix
• 21 Day Fix EXTREME – PiYo Fix Extreme
• PiYo® – Sweat
• FOCUS T25 – Alpha Cardio
• INSANITY MAX:30™ – Sweat Intervals
• P90® – Sculpt A
• Body Beast® – Build: Chest/Tris

Find out even more here:

http://joseyfishfitness.automaticceo.com/go20

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