What is your plan for January 1st?? To get healthy? Don't wait until Jan to make your plan. Message me to get in an EXCLUSIVE group committed to 30 days of getting healthy! And in honor of my YEAR anniversary with Beachbody, which started Jan 24, 2010 with P90X and Shakeology, I'm going to give away prizes to all of you who commit with me, with a grand prize winner at the end!
LET ME KNOW IF YOU ARE INTERESTED AND I WILL FORWARD YOU THE DETAILS!
I look forward to hearing from you!
Saturday
5 Things to Cut Out of Your Diet
By Tony Horton, creator of P90X
When I begin training new clients, the first thing I do is ask them about their diets. Because if you want to get major results, you have to cut out what I call "food porn"—food that's doing nothing to fuel your body, and in some cases is actually doing more harm than good. To keep things simple, I tell them there are 5 things that they absolutely, positively, MUST stop eating and drinking if they want to achieve their fitness goals:
1. Processed sugars. I'm talking about white sugar, high fructose corn syrup, sucrose, or pretty much any kind of sugar that came from a factory instead of a piece of fruit. Processed sugar negatively affects your metabolism, your insulin response, even your mood—and all for totally empty calories. Cutting sugar out of your diet means you're going to have to read some labels, because it is by far the most common food additive in the U.S.
2. Alcohol. Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you're just undoing everything you're trying to achieve with your workout.
3. Caffeine. I know there are a lot of people out there who say caffeine can give your workout a little extra "oomph." Obviously, it can give you some extra energy to make you push harder, but the cost is that it increases cortisol levels in your body, which inhibits lean muscle growth. Plus, it can negatively affect your sleep patterns, and you're better off working out when you're rested than when you're juiced.
4. Anything with a face. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. There are plenty of excellent vegetarian protein sources, like beans, tofu, and nuts, so you can eat clean while you get lean.
5. Gluten. Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. The name comes from the Latin word for "glue." You don't need to eat glue. Even if you're not one of the millions who are sensitive or allergic to gluten, you'll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.
By eliminating these empty or harmful "foods" from your diet, you can start turning your body into the well-oiled machine nature intended it to be. By eating a diet rich in fruits, vegetables, and whole grains, you can give yourself the premium fuel to get into the best shape of your life.
Peace,
Tony
When I begin training new clients, the first thing I do is ask them about their diets. Because if you want to get major results, you have to cut out what I call "food porn"—food that's doing nothing to fuel your body, and in some cases is actually doing more harm than good. To keep things simple, I tell them there are 5 things that they absolutely, positively, MUST stop eating and drinking if they want to achieve their fitness goals:
1. Processed sugars. I'm talking about white sugar, high fructose corn syrup, sucrose, or pretty much any kind of sugar that came from a factory instead of a piece of fruit. Processed sugar negatively affects your metabolism, your insulin response, even your mood—and all for totally empty calories. Cutting sugar out of your diet means you're going to have to read some labels, because it is by far the most common food additive in the U.S.
2. Alcohol. Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you're just undoing everything you're trying to achieve with your workout.
3. Caffeine. I know there are a lot of people out there who say caffeine can give your workout a little extra "oomph." Obviously, it can give you some extra energy to make you push harder, but the cost is that it increases cortisol levels in your body, which inhibits lean muscle growth. Plus, it can negatively affect your sleep patterns, and you're better off working out when you're rested than when you're juiced.
4. Anything with a face. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. There are plenty of excellent vegetarian protein sources, like beans, tofu, and nuts, so you can eat clean while you get lean.
5. Gluten. Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. The name comes from the Latin word for "glue." You don't need to eat glue. Even if you're not one of the millions who are sensitive or allergic to gluten, you'll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.
By eliminating these empty or harmful "foods" from your diet, you can start turning your body into the well-oiled machine nature intended it to be. By eating a diet rich in fruits, vegetables, and whole grains, you can give yourself the premium fuel to get into the best shape of your life.
Peace,
Tony
Thursday
Brazil Butt Lift Rocks!
Bum Bum is a killer workout - it's like squats and lunges on speed. Works you legs out AWESOME and you work up a sweat.
Cardio Axe - I feel completely stupid and uncoordinated the first time I did this because it all these Brazillian dance moves. BUT, I stuck with it and by the 2nd time I did it I felt alot more coordinated. I worked up a good sweat and it REALLY works your abs! This actually became my favorite workout!
High and Tight - literally kicked my A$$! I could not believe how good this workout was. I literally thought I might not finish it, but I did! By the last time I did this one I was using the highest resistance booty band and two ankle weights on each leg.
The ab workout is also really good and I was sore the next day.
OVERALL, I am VERY IMPRESSED at how good this workout is. I thought it was going to be whimpy next to P90X and Insanity, but it is GOOD! Shorter workouts (about 35 min each) so that is a nice change! Highly recommended!!
Friday
TurboFire/ChaLean Extreme 20 Week Hybrid!
My next Beachbody challenge - 20 weeks with Chalene Johnson! I am looking forward to starting another new program (after I complete Brazil Butt Lift - which I HIGHLY recommend by the way!). This should be quite the experience - heavy weight training along with intense cardio. What can I say? I'm addicted!
TurboFire/Chalean Extreme Hybrid
TurboFire/Chalean Extreme Hybrid
Wednesday
Your ABS are created in the KITCHEN! Really!
Sure, P90X and Insanity were important to my transformation, but I SWEAR it's the change in my eating habits that started in January that changed my body. I had been working out for YEARS, but until I understood CLEAN EATING, my body didn't change.
Don’t just track you’re the food you eat, track the INGREDIENTS of the foods you eat.
For example, my old diet included:
Instant oatmeal: whole grain rolled oats (with oat bran), sugar, artificial flavors, salt, calcium carbonate (a source of calcium), soy lecithin, guar gum, caramel color, niacinamide, vitamin a palmitate, reduced iron, pyridoxine hydrochloride, riboflavin, thiamin mononitrate, folic acid.
Lean Cuisine: tortilla crusted alaska pollock (alaska pollock, enriched bleached flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, modified cornstarch, tortilla chips (yellow whole corn, vegetable oil {corn, soybean, and/or sunflower oil}), sugar, yellow corn flour, potassium chloride, white corn flour, salt, spices, dextrose, egg white, tomato powder, natural flavor, whey, maltodextrin, yeast, onion powder, leavening (sodium aluminum phosphate, sodium bicarbonate), soy flour, garlic powder, torula yeast, citric acid, corn oil. prefried in cottonseed and/or canola oil), blanched enriched long grain parboiled rice (water, rice, iron, niacin, thiamin mononitrate, folic acid), skim milk, corn, tomatillos, red peppers, water, chile peppers, onions, 2% or less of reduced fat cheddar cheese (cultured part-skim milk, salt, enzymes, annatto color), buttermilk powder, dehydrated sour cream (sour cream (cultured cream, nonfat milk)), modified cornstarch, salt, soybean oil, garlic puree, cultured whey, cilantro, jalapeno puree (jalapeno peppers, salt, acetic acid and calcium chloride), bleached wheat flour, sugar, potassium chloride, lactic acid, spices, calcium lactate
Quaker granola bar: whole grain rolled oats, brown rice syrup, crisp rice (rice, sugar, salt, malted barley flour), sugar, dried sweetened cranberry pieces (sugar, cranberries), semisweet chocolate chunks (sugar, chocolate liquor, cocoa butter, soy lecithin, salt, vanilla), almonds, peanuts, honey, sunflower oil, inulin, whole grain rolled barley, whole grain rolled wheat, molasses, soybean oil, water, glycerin, salt, vanilla, soy lecithin.
TOTAL ingredients: more than 100!
And that is just breakfast, lunch and a snack. Sure, my calorie intake was FINE, but my NUTRITIONAL intake was CRAP.
An example of clean eating and what my normal day looks like now:
Breakfast: Organic steel cut oatmeal, Honey, Almond milk
Snack: Almonds and raisins
Lunch: chicken, spinach, tomatoes, oil and vingar
TOTAL ingredients: 10 - See the difference???
Our bodies aren't meant to eat processed, chemicalized (is that a word?) "food". Diet sodas, fast food, convenience foods, and all that CRAP is horrible for our bodies. Eat clean and you WILL see changes!
Don’t just track you’re the food you eat, track the INGREDIENTS of the foods you eat.
For example, my old diet included:
Instant oatmeal: whole grain rolled oats (with oat bran), sugar, artificial flavors, salt, calcium carbonate (a source of calcium), soy lecithin, guar gum, caramel color, niacinamide, vitamin a palmitate, reduced iron, pyridoxine hydrochloride, riboflavin, thiamin mononitrate, folic acid.
Lean Cuisine: tortilla crusted alaska pollock (alaska pollock, enriched bleached flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, modified cornstarch, tortilla chips (yellow whole corn, vegetable oil {corn, soybean, and/or sunflower oil}), sugar, yellow corn flour, potassium chloride, white corn flour, salt, spices, dextrose, egg white, tomato powder, natural flavor, whey, maltodextrin, yeast, onion powder, leavening (sodium aluminum phosphate, sodium bicarbonate), soy flour, garlic powder, torula yeast, citric acid, corn oil. prefried in cottonseed and/or canola oil), blanched enriched long grain parboiled rice (water, rice, iron, niacin, thiamin mononitrate, folic acid), skim milk, corn, tomatillos, red peppers, water, chile peppers, onions, 2% or less of reduced fat cheddar cheese (cultured part-skim milk, salt, enzymes, annatto color), buttermilk powder, dehydrated sour cream (sour cream (cultured cream, nonfat milk)), modified cornstarch, salt, soybean oil, garlic puree, cultured whey, cilantro, jalapeno puree (jalapeno peppers, salt, acetic acid and calcium chloride), bleached wheat flour, sugar, potassium chloride, lactic acid, spices, calcium lactate
Quaker granola bar: whole grain rolled oats, brown rice syrup, crisp rice (rice, sugar, salt, malted barley flour), sugar, dried sweetened cranberry pieces (sugar, cranberries), semisweet chocolate chunks (sugar, chocolate liquor, cocoa butter, soy lecithin, salt, vanilla), almonds, peanuts, honey, sunflower oil, inulin, whole grain rolled barley, whole grain rolled wheat, molasses, soybean oil, water, glycerin, salt, vanilla, soy lecithin.
TOTAL ingredients: more than 100!
And that is just breakfast, lunch and a snack. Sure, my calorie intake was FINE, but my NUTRITIONAL intake was CRAP.
An example of clean eating and what my normal day looks like now:
Breakfast: Organic steel cut oatmeal, Honey, Almond milk
Snack: Almonds and raisins
Lunch: chicken, spinach, tomatoes, oil and vingar
TOTAL ingredients: 10 - See the difference???
Our bodies aren't meant to eat processed, chemicalized (is that a word?) "food". Diet sodas, fast food, convenience foods, and all that CRAP is horrible for our bodies. Eat clean and you WILL see changes!
Saturday
Doing the Little Things, Every Day
I'm reading a book called The Slight Edge by Jeff Olson. It's an amazing book about life and I highly recommend EVERYONE read it. It's really about how the little decision we make every day shape our lives and can either lead you in a positive direction or a negative direction.
For example, when I committed to my health and fitness back in January, I made small, daily decisions that were easy to do, but just as east NOT to do. I stopped drinking a glass of wine every night. I changed my eating habits. And I exercised 6 days a week. But it would have been JUST as easy for me NOT to do any of those things.
If I had chosen NOT to do those things, would my life be dramatically different today? Not necessarily. I would still be out of shape and unhealthy, but it's not like I would have gained 200 pounds or had a heart attack (probably). Although that certainly does happen to people who maintain an unhealthy lifestyle for long periods of time, making little decisions every day to eat that fattening, processed, salty food and not take care of their bodies.
But when I DID make those decisions to change my lifestyle, did I see an IMMEDIATE change in my body or health? No. I just had to keep doing those small things every day with FAITH that what I was doing was going to transform my health and my body. I think that's why so many people give up so easily when they start a fitness program. They want OVERNIGHT results, and that's just NOT how it works.
So because I made those little decisions every day that were easy to do - I am now in the best shape of my life at 40 years old. What decisions do you want to make today to shape YOUR future?
For example, when I committed to my health and fitness back in January, I made small, daily decisions that were easy to do, but just as east NOT to do. I stopped drinking a glass of wine every night. I changed my eating habits. And I exercised 6 days a week. But it would have been JUST as easy for me NOT to do any of those things.
If I had chosen NOT to do those things, would my life be dramatically different today? Not necessarily. I would still be out of shape and unhealthy, but it's not like I would have gained 200 pounds or had a heart attack (probably). Although that certainly does happen to people who maintain an unhealthy lifestyle for long periods of time, making little decisions every day to eat that fattening, processed, salty food and not take care of their bodies.
But when I DID make those decisions to change my lifestyle, did I see an IMMEDIATE change in my body or health? No. I just had to keep doing those small things every day with FAITH that what I was doing was going to transform my health and my body. I think that's why so many people give up so easily when they start a fitness program. They want OVERNIGHT results, and that's just NOT how it works.
So because I made those little decisions every day that were easy to do - I am now in the best shape of my life at 40 years old. What decisions do you want to make today to shape YOUR future?
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