Sarah's Favorite Things

Often times people ask me about the products I use..."What do you use on your skin? What's your favorite shampoo? Which coconut milk do you buy?"

Most of the time I answer with a product that I make myself, but not always (I can't do everything after all), sometimes I direct them to other companies that are making amazing products as well.

So I thought it was time to collect all of these amazing things in to one place.

Foods:

Kasadrinos Olive Oil...The real deal, super yummy stuff straight from the Mediterranean

Thrive Market - kind of like the Amazon version of WholeFoods...get discounts on all kinds of great natural grocery staples

Pete's Paleo - Paleo friendly meal delivery, in case you don't have time to do it yourself.

They also have an awesome 30-day gut healing kit that I recommend to my clients often.

Bullet Proof Coffee Ingredients - have you tired this yet? I've been using coconut milk in my coffee for as long as I haven't been eating dairy (going on 7 years now...) and I'm never going back. The coffee and cocoa powder are supposedly the best stuff ever (probably something to do with cat's picking the beans or some such thing)

Aroy-D Coconut milk in boxes - I LOVE the way this coconut milk tastes, and it doesn't have any funny additives...just the coconut! It comes in small and large boxes as well as cans...but I like the box because it's for sure BPA free. I also really like this one especially for traveling as it has a re-closeable container.

Coconut Butter - makes all things better...I simply eat it with a spoon

Sardines in Olive Oil - at first I never thought I'd like these, but you may come to love them as much as I do. They are a cheap sources of protein and good omega-3's from the fishies...they mix great in salads or with mustard on top

WB Kitchen Paleo friendly Cookies & Bars - these happen to be friend's of mine and I get to taste test their new flavors...so check out how amazing they are. Everything is sweetened only with honey

Wild Zora Bars - kinda of like upgraded beef jerky these are meat snacks that are super delicious (though one flavor has dairy so watch out for that if you can't eat it) and also made by friend's of mine. I love her bars a bit more than the Epic Bars (though I also LOVE those) because they don't have any added sugar...but I get what I can find when I'm on the go and not ordering online or buying directly from them

Coconut Aminos - my replacement for Soy Sauce ('cause I'm allergic to soy)

Brazil Nuts - 4 of these a day will get you most of the selenium you need, which many people are missing!

Supplements

I take these supplements everyday and recommend them to most of my clients.

UltraNutrient by Pure Encapsulations - has all the active forms of the vitamins you need on a daily basis...I typically take only 3 (1/2 the recommended 6 the bottle says to take) and find this is perfect for most people

Vitamin D Drops by Pure Encapsulations - super simple and easy to take, one drop = 1000 IU's so this little bottle will last you a while

Calcium/Magnesium Fizz - since I don't do dairy I like to have a little bit of supplemental calcium, but mostly I take this for the Magnesium. Calms Magnesium is another good one if you don't want the calcium (which you shouldn't need if you eat dairy)

Carlson's Cod Liver Oil Liquid - you can also get it in gel caps if you prefer...I switch back and forth between these two simply because I feel like it, one isn't better than the other

Beef Liver Capsules - now I actually eat beef liver on a semi-regular basis (I get a cow share each year that comes with liver) because I happen to like the taste...pate and meatloaf are my favorite ways to eat liver, but most people don't like the taste, and for them, taking it in capsules is great. You get all the nutritional benefits and none of the ick factor

Protein Powders:

These are some of the things I add to my daily morning smoothie

Shakeology - I use the Vegan Chocolate flavor everyday (though I also like the vegan strawberry just not as much as I love chocolate). I've tried others and like them ok (like the next one down) but truly nothing tastes as good or fills me up the same way as this one does.
If you can handle dairy then there are several different flavor options that are made with whey protein...word is there will be a Mocha flavor coming out December 2015

Greens & Fiber Boosts - an easy way to add some extra greens or fiber to your morning smoothie

Vega Sport Protein - the only other vegan protein that I like the taste of that doesn't upset my stomach..doesn't have as much other awesome stuff in it as the Shakeology does (like all the cool adaptogenic herbs) but it's a good option

Beef Collagen Peptides - collagen is crucial for healthy hair, skin, nails, and connective tissues in your body (hello athletes out there...this one is for you). Beef peptides offer a convenient way to add collagen to your diet. You can add them to cold or hot beverages such as a smoothies, juices, water, tea, or coffee, as well as a variety of foods such as oatmeal and yogurt. Beef peptides will not "gel" in cold liquids and they do not alter the texture or thicken liquids.

Beef Gelatin Protein - beef gelatin protein product will solidify or "gel" in cold liquids (this is what makes Jell-o) and as a result, it is ideal for hot beverages such as herbal tea, hot juices, or a protein pumpkin spice coffee. Hot liquids with collagen protein will solidify once cooled. This Beef Gelatin Collagen Protein is a 100% Pasture-Raised Beef Gelatin and is a stable in many recipes and can be used to make fruit gelatin, healthy gummy snacks, or added to soups an broths as a nutritious protein booster and thickener

Hair & Body Care

Acure Organics Moroccan Argan Shampoo and Conditioner - I do make and use almost all of my own body and face care items, but I haven't yet found a shampoo recipe that I like, and the vinegar thing didn't work out long term for me. This is the shampoo and condition that I've used for years and love it to this day.

Health Programs

These are some great programs that I have done myself and can fully get behind you spending your money on.

Healthiest Kids University: Healthy All Year - a course created by herbalist/midwife/Doctor Aviva Romm designed to teach parents how to care for their kids naturally.

Healthy Baby Code from Chris Kresser -  a step-by-step guide on how to get your body ready for making a healthy baby

Solving Leaky Gut - A really important health issue that MOST people are probably suffering from and need to take care of (this site has a quiz you can take to find out if you need to be concerned)

Healthful Pursuit's guide to Nutritional Ketosis - If you've been curious about trying out ketosis then this is the place to start

Menopausal Weight Loss Program - yes, women in menopause are different, and need to do things differently as well. The people over at Metabolic Effect are doing amazing things combining research with actual application

Fitness Programs:

Yes, these are BeachBody programs, and yes, I do love them and have tried most of them, these are my favorite ones (in order!):

21 Day Fix - the little containers in this program seriously changed the way I look and feel, and I love the workout variety

T25 - A great next step from 21 Day Fix, much more 'cardio' focused but still really fun

P90X3 - I LOVE the variety in these workouts...strength, cardio, kickboxing, you get it all in under 30 minutes each day

CIZE - a dance fitness program...lots of fun! You sweat like crazy and never want it to end

Brazil Butt Lift - it may seem silly but your booty will be working!

BodyBeast - not just for men, this program is great for women who want to build some real strength (though the trainer can be a bit annoying at times...just ignore it)

Other Random Things

Strawesome Reusable Glass Straws - Plastic sucks! Get rid of it and try these super cool straws instead

A note about the links above:

This is a personal blog written by me about health, natural living, and fitness. In order to continue doing what I love, it’s important for you to know information about affiliate links and/or products I recommend, as well as information about the advice I provide.

So, What Does “Affiliate Link” Mean?

Affiliate links are super simple: if you click on a link and make a purchase having been referred from my website, you are providing me with credit for that sale. Depending on the affiliate program, I may get a “store credit” or I may earn a small percentage of the sale itself.

Please know that you don’t have to use my links, but if you do, it really helps me support my blog and keep creating content for you. Your support is SO greatly appreciated, so thank you in advance!

Purchasing through these links passes NO costs along to you whatsoever. In fact, for any product I recommend, I always make sure it is a high quality, yet budget-friendly option.  I only recommend products and services that I personally use, trust, and feel would be helpful for you. All ideas and opinions expressed are completely my own.

And now the Standard FTC Disclosure: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.

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What are the health effects of caffeine?

Caffeine has its perks, but it can pose problems as well. The best thing you can do is to find out how much is too much for you, as well as the overall health effects of caffeine. Once you know the health effects of caffeine you can properly determine whether you need to curb your consumption.

Your DNA Determines your caffeine tolerance

Do you rely on caffeine to wake you up and keep you going? Well you aren’t alone. Caffeine is used by millions of people every day to increase wakefulness, alleviate fatigue, and improve concentration and focus. This can be a problem.

Caffeine is a powerful stimulant, and it can be used to improve physical strength and endurance if used properly, but it can also have some very bad side effects on your health if over used and over consumed.

According to Chris Kresser:

Coffee is the primary source of caffeine for Americans. Caffeine is metabolized by an enzyme in the liver that is encoded for by the CYP1A2 gene. Unfortunately, about 50 percent of the population has a variant in the CYP1A2 gene that leads to slow processing of caffeine.

For these “slow metabolizers,” drinking coffee:

• Is associated with a higher risk of heart disease (1)
• Is associated with a higher risk of hypertension (2)
• Is associated with impaired fasting glucose (3)
• May not have the protective effects against some cancers that it appears to for “fast metabolizers” (4, 5)

That said, in some cases coffee appears to be beneficial even for slow metabolizers. For example, caffeine is neuroprotective and reduces the risk of Parkinson’s disease in both slow and fast metabolizers. (6) Other studies have even shown that fast—not slow—metabolizers of caffeine may be at higher risk of bone loss. (7)

Adding to the confusion, many of the large, observational studies I reviewed in my podcasts found that the overall effect of coffee intake in the populations studied was positive. If 50 percent of people are at higher risk of disease from drinking coffee because of their genotype, then why isn’t this showing up in these epidemiological studies?

What are we to make of these conflicting data?

The most obvious conclusion is that it’s impossible to make a general statement about the health impacts of coffee. The answer to the question, “Is coffee good for me?” is: “It depends.”

The most recent research on nutrition, including these studies on coffee and caffeine, confirm that this is true. While we share a lot in common as human beings, we also have important differences: genes, gene expression, metabolic activity, gut microbiome, lifestyle, activity level, and numerous other factors will differ from person to person, and all of these will impact how we respond to a particular food (or beverage, like coffee).

For example:

• There is wide variation in post-meal blood sugar among people eating identical meals, and diets that are personalized on the basis of dietary habits, physical activity, and gut microbiota are more successful than “standardized” diets. (8)
• Response to low-carb and low-fat diets in overweight people varies considerably and may depend on their insulin sensitivity and other factors that are not yet fully understood. (9)
• Caffeine consumed in the afternoon or evening significantly disrupts sleep in some people, but not in others. (10)

These studies represent the future of nutrition research. In fact, I’m quite sure that in a relatively short period of time we’ll consider the current notion that there’s a single, optimal diet for everyone as an outdated and ignorant idea.

Another conclusion that we might infer from the conflicting data on coffee is that even within a particular genotype the effects are variable. In other words, some slow metabolizers might be adversely affected by caffeine where others aren’t, and the opposite might be true for fast metabolizers. This also makes sense because there are a huge number of factors above and beyond the CYP1A2 genotype that would influence how coffee and caffeine affect an individual, from their baseline diet to their stress levels and sleep to their gut microbiota. It’s also true that being a fast or slow metabolizer of caffeine isn’t binary (i.e., two possible speeds: fast or slow), but more of a spectrum (ranging from very slow to very fast).

Now that we’ve established that coffee and caffeine can be both beneficial and harmful, how do you know how it affects you? Here’s what I suggest:

1. Listen to my podcast called Is Drinking Coffee Good for You? in which I discuss some of the non-genetic factors that determine individual response to coffee.
2. If you haven’t already done this, titrate yourself off coffee (reduce your consumption slowly until you’re off it completely) and other sources of caffeine for at least 30 days. Then add it back in and see how you respond.
3. Find out whether you’re a “slow” or “fast” metabolizer. You can get this kind of genetic data through companies like 23andme. If you’ve done 23andme, log in, go to “My account,” select “Browse raw data,” and type “CYP1A2” into the “Jump to a gene” search box. Once on the search results page, find the rs762551 SNP. In the far right column, it will give your variant of that SNP. If you are AA, you’re a fast metabolizer. If you are AC or CC, you’re a slow metabolizer (with CC being slower than AC).

Where can caffeine be found and is there a difference?

Caffeine is found in Coffee, Green Teas, Energy Drinks, soda, and in a pill form. Caffeine that you find in soda, pill form, or in the majority of energy drinks are synthetic versions of caffeine which is not a form of caffeine you want to be consuming.

Then add the sugar levels that are in soda and most energy drinks, and you are on the road to weight gain and an unhealthy body. If you are going to consume caffeine it should only come from coffee, green tea, or if you are using an energy drink you need to verify that it is coming from green tea or other natural herbs that have been found safe for consumption. 

A great natural energy drink is Energize by Beachbody. This product can found in their top selling Performance Nutrition Line.

How much is too much and what are the health effects of caffeine?

Some science says that up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. The key word here is “Appears”. The newest science has shown that low doses of caffeine may have beneficial effects on the body, where high doses can hinder how the body operates.

Caffeine dosages really should be tailored to each individual. If you are new to caffeine or supplements that contain caffeine, keeping consumption at 100 mg or lower per dose would be a good idea. Typically, 200 mg or less of caffeine has shown to have fat-burning and performance improvement properties. Heavy caffeine use can cause unpleasant side effects, and caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications.

Heavy daily caffeine use that is more than 400 mg a day may cause side effects such as: Insomnia, Nervousness, Restlessness, Irritability, Digestion issues and Bloating, Fast Heart Rate, Muscle Tremors, and Weight gain just to name a few.

High doses have been found to not improve performance or aid in fat burning because it causes sedation and relaxation effects by triggering those receptors in the brain. It also creates an inhibition of serotonin levels, acetylcholine, and your adrenaline system. When this happens to these systems you will see slowing in performance, and fat burning abilities.

Of course you only want the health effects of caffeine that are good. So you may need to take a look at your consumption and see how you can curb your caffeine habit to bring your consumption to the levels that will have a positive benefit.

Depending on your consumption, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and nervousness. Fortunately, these symptoms are usually mild and resolve after a few days.

To have health effects of caffeine that will benefit you, try these tips to get your consumption in line:

• Keep tabs. Start paying attention to how much caffeine you’re getting from foods and beverages. It may be more than you think. Read labels carefully. Even then, your estimate may be a little low because not all foods or drinks list caffeine. 
• Cut back. Remember to do it gradually. Decrease the amount by a few ounces each day. Avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects. 
• Go decaf. Most decaffeinated beverages look and taste the same as their caffeinated counterparts. 
• Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Or, choose herbal teas that don’t have caffeine. 
• Check the bottle. Some over-the-counter pain relievers contain caffeine, and can be as much as 130 mg of caffeine in one dose. Look for caffeine-free pain relievers instead. 

The bottom line is that caffeine can be a part of your daily routine if consumed at doses that benefit your health versus hinder it. When done this way, most of the time it doesn’t pose a health problem. 

Be mindful of those situations in which you need to curtail your caffeine habit. If you plan on using nutritional supplements that have caffeine make sure that is a high quality product that uses naturally low doses of caffeine, such as the Energize from the Beachbody Performance Line. Also keep in mind that when consuming these products you may have to keep your other caffeine beverages to lower levels.

When taking these things into consideration it will provide you the positive health effects of caffeine versus negative effects.

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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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S'mores Smoothie Recipe

S’mores is a classic summertime treat, and with summer just around the corner everyone has them on the brain, including Starbucks, who recently came out with a s'mores frappuccino.

But holy moly does that thing have some SUGAR in it!!

(from the Starbucks website http://www.starbucks.com/menu/drinks/frappuccino-blended-beverages/s-mores-frappuccino) 

This baby is guaranteed to give you a serious sugar high, which is probably fun and all, but without the back-woods hike and campfire building to go along with it, like you get with real s'mores, you probably aren't going to use all that energy and it'll likely end up somewhere you don't want...not healthy!

So instead I found you a delicious s'mores inspired smoothie recipe to try making at home, one full of protein, superfoods, deliciousness, and 10x LESS sugar. 

There’s a coffee version and a caffeine-free version, depending on your preference. 

S’mores Smoothie (with coffee)

Total Time: 5 min.
Prep Time: 5 min.
Yield: 1 serving

Ingredients:
½ cup unsweetened vanilla almond milk
½ cup brewed coffee, chilled
1 tsp. pure vanilla extract
1 scoop Chocolate Protein powder (my favorite is Vegan Chocolate Shakeology)
2 tsp. ground whole wheat graham cracker crumbs, divided use
1 cup ice

Preparation:
1. Place almond milk, coffee, extract, Shakeology, 1 tsp. graham cracker crumbs, and ice in blender; cover. Blend until smooth.
2. Pour into a serving glass and garnish with remaining 1 tsp. graham cracker crumbs; serve immediately.

S’mores Smoothie (without coffee)

Total Time: 5 min.
Prep Time: 5 min.
Yield: 1 serving

Ingredients:
1 cup unsweetened vanilla almond milk
1 tsp. pure vanilla extract
1 scoop Chocolate Protein powder (my favorite is Vegan Chocolate Shakeology)
2 tsp. ground whole wheat graham cracker crumbs, divided use
1 cup ice

Preparation:
1. Place almond milk, extract, Shakeology, 1 tsp. graham cracker crumbs, and ice in blender; cover. Blend until smooth.
2. Pour into a serving glass and garnish with remaining 1 tsp. graham cracker crumbs; serve immediately.

Small note, if you use any other protein besides Shakeology the nutrition won't end up being the same :)

Try either today and tell me what you think in the comments!

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Women Want Muscles too!!

Hopefully by now you no longer believe the old paradigm of women lifting = bulky women ...it just doesn't work that way for us females (unless you try really really hard and perhaps take some crazy un-healthy drugs). 

In fact, lifting weights as women is SUPER IMPORTANT for a huge variety of reasons:



1. Bone density maintenance = no osteoperosis in old age
2. Muscle building = increased metabolism = more fat burned on a regular basis
3. Muscle definition = looking more toned, slim, and fit

It's one of my goals in life to never become one of those little old ladies who can't carry her own purse around. Kael used to get upset when I wouldn't let him help me with my luggage when we travelled and I told him that if I brought it I should have to carry it (and be ABLE to carry it).

Of course there are times when I still need his help with heavy things, but it's nice to be able to do some heavy lifting of my own...plus the look on the employee's face at Home Depot when you go to pick up the 60 lb. sand bag and put it in your cart on your own is priceless. 

Never underestimate (or judge in anyway) someone based on their looks.

For many women, the idea of going over to the weight section in a gym, full of grunting, sweating, beefy looking guys is downright terrifying. Not only do you not want to look like you don't know what you're doing, you also don't want to get in the way, or be stared at, am I right? I know I felt this way for a long time, and it wasn't until I had a guy to workout with who could show me all the moves did I feel comfortable eventually going over there on my own.

So what do you do to get these so called muscles?

If you're like me and don't have the money to pay for a personal trainer for a few months (hello $$$$$!), and are uncomfortable in the weight section of the gym, then Body Beast may be your answer.

Check out this interview with a former body builder woman where she tells you everything you need to know about the program

As a former female bodybuilder, I’ve always loved the weight room. It’s my sanctuary—my place to strengthen and build the muscular temple of my dreams. Getting physically stronger makes me mentally stronger—and the aesthetic benefits aren’t too shabby either.

But the thought of having a “bodybuilder” physique, complete with massive biceps and bulky thighs, sends many women running straight for the elliptical, which is sad considering how beneficial a proper lifting regime can be. In this article, I’ll address the concerns you might have about weight lifting and help you answer whether or not Body Beast is the right program for you.

Q. Can women do Body Beast?

A. Absolutely. Body Beast is designed to promote muscle growth with limited cardio. That doesn’t mean you won’t burn calories or reduce your body fat. The program uses a technique called Dynamic Set Training™ that maximizes your muscular pump, caloric burn, and testosterone-filled hormonal cascades in order to create rapid changes in your body composition, whether you are male or female.

Q. How does a woman benefit from weight lifting?

A. As you age, you lose muscle mass. Through weight lifting, you can help offset this and increase your bone density. Women who lift weights during their teen and young adult years benefit as adults. Stronger muscles and denser bones make walking up stairs, carrying the groceries, and lifting your children easier. But that’s not all. When you weight train properly, you can improve your balance and build muscles that protect your joints, which helps ward off injury.

Weight training also has a positive effect on disease control and prevention. According to the American College of Sports Medicine and the American Diabetes Association, people with diabetes can experience “improved insulin sensitivity, improved glucose tolerance…and a lower risk for heart disease.” To see results, they recommend strength training at least 2 to 3 times a week.

Q. Will I become huge and burly?

A. No. Women simply don’t have enough testosterone to build bulk like men do. If you’re worried about bulking, focus on how many calories you’re eating. That includes calories from protein. Contrary to another fitness myth, excess dietary protein is stored as fat. Unless you’re supplementing your diet with a testosterone-enhancing hormone cocktail and overeating, it’s almost impossible for a woman to get bulky.

Q. Can I use it as a weight loss program?

A. While BB is structured to help you gain lean muscle, whether this means that you ultimately gain or lose weight is reflected in your diet. Increased muscle mass speeds up your metabolism. If you don’t overeat you’ll burn body fat like butter. If you want to get huge, you’ll need to eat and eat to support your new muscle. The Book of Beast shows how to do both.

Q. What is the difference between the Huge and the Lean Beast?

A. There are two different Beast training schedules: Huge and Lean, both of which come in the Body Beast kit. If you are solely focused on getting big, follow the Huge Beast schedule. It focuses on building muscle with heavy weights and little cardio. If you choose the Lean Beast schedule, you’ll do more cardio and spend additional time shredding in the third phase of the program, the Beast phase.

Q. Why would a women need testosterone?

A. A woman’s body produces testosterone, just not at the level of a man’s. Testosterone strengthens the libido, provides a sense of well-being, and improves muscle tone. The training in Body Beast increases your testosterone levels so that you benefit from all of the above. Beachbody does not recommend taking synthetic forms of testosterone as these can shut down your natural testosterone production.

Q. Do I have to eat all that food?

A. If you don’t want to gain mass, use a caloric calculator from a different Beachbody program: P90X, P90X2, INSANITY, THE ASYLUM, TurboFire, etc. After you’ve calculated your caloric content, use the portions and recipes in the Body Beast guidebook. Nutritional supplements will also work in your favor as long as you time them correctly (see the answer to the next question). If you’re looking to be a Huge Beast, stick with the Body Beast guidebook and supplements. Some women want to gain as much mass as possible, and the crux of becoming an Amazon is eating enough.

When I was bodybuilding, I wanted to add muscle to all areas of my body. I did, but I also found that I was dropping clothing sizes as I trained. My plan was similar to the Beast plan in that I ate multiple times of day and my meals were composed of complex carbohydrates, protein, and vegetables. The Beast supplements were not around when I was bodybuilding, but I did supplement with protein bars and protein shakes to help my muscles grow.

P.S. I can help you calculate your calorie needs for your goals and work with you on the supplements that you may benefit from, it's part of what I do as a coach when you order your program through me.

Q. Do I have to take supplements? Will they make me too big?

A. If you want to gain muscle and get big, it helps to add a little something extra to your diet. Body Beast offers four supplements to help boost your performance, your recovery, and your results: Fuel Shot, Hardcore Base Shake, M.A.X. Creatine, and Super Suma. They can work for women as well as men.

Fuel Shot and Hardcore Base Shake contain a mixture of protein and electrolytes as well as carbohydrates to restore glycogen. If you are following a nutrition guide from another program, you probably won’t need to supplement with these unless you’re trying to gain mass or you’re a vegetarian. In the case of the latter, I recommend supplementing with Hardcore Base Shake protein to ensure you’re getting enough protein.

M.A.X. Creatine isn’t necessary for women looking to lose weight, but it is a great supplement if you want to increase your strength gains for short burst and explosive activities. When I’ve supplemented with creatine in the past, I’ve bloated a bit. This is a common side effect. If you’re not comfortable with the extra bloat, cut back on the supplement.

Suma, also known as Brazilian ginseng, is an adaptogen that, according to the Tropical Plant Database, “increases the body’s resistance to adverse influences.” It also normalizes the cardiovascular system, the central nervous system, and acts as an immuno-stimulant. If you’re a competitive athlete, suma may be on your banned substance list, so please check with your governing body before taking this supplement. Otherwise, it is completely healthy for both men and women to take.

While not all women will be interested in Body Beast, if done correctly, it can add effectiveness to almost any exercise program. But if you’re someone who has always envied Xena’s physique, Body Beast might just be the program to release your inner warrior princess.

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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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