No one is perfect

How you act after you fall determines your fate. Sooner or later you will eat something you feel is "wrong." Maybe you'll eat something unplanned at a party, or drive through to get an old favorite when you're in a hurry. After a stumble, pick yourself up, dust yourself off, and start over--without looking back and without guilt.

You can waste a lot of energy feeling angry and guilty for not being perfect. Understand that these cravings and feelings are normal and have nothing to do with personal strength or resolve. You cannot allow these feelings to crush your spirit. In fact, a poor food choice is simply a signal you need to make a positive choice as soon as possible. Starting over (and over and over, if necessary) is looking forward to success, instead of dwelling on mistakes.

Action for the day: Start over today and move on. Instead of kicking yourself for a poor choice, focus on how great your next choice will be.

An Invitation From the Beachbody CEO and Founder

Beachbody CEO and Founder, Carl Daikeler takes a direct approach and extends a formal inviation to join the opportunity

Start Today! Get Paid Tomorrow!

Living a Healthy Lifestyle

Magazines everywhere call us to live a healthy lifestyle. News articles and programs tell us how obese we are as a country (over 200,000 adults in the US are overweight or obese), and the health and wellness industry claim over $80 billion in revenue in the US alone. And yet....clearly its not providing lasting results and long term lifestyle changes because the obesity rates continue to climb despite the money we're spending to combat it.

I read an article on MSNBC.com (http://www.msnbc.msn.com/id/25464987) that talks about New York law requiring restaurants to show their customers the nutritional facts of everything on their menus. While for some, the response to this is "FINALLY!!! It's about time!"; to most, its shocking and rattling the patterns of guiltless (and up to this point, uninformed!) eating. When in the world did we ever get to the place where we eat whatever, and however much we want without ever wondering if we SHOULD be eating it all? There is a definite shift happening, and if you read the above article, you'll see that many arent all that happy to be in the midst of the shift.

What Beachbody calls a Revolution is just that; but on such a deeper level than many think. Dictionary.com defines revolution as "a sudden, complete or marked change in something". The Beachbody Revolution is a COMPLETE change alright! People all over our country (and even beyond our borders) are learning how to change how they eat and view food, change from being inactive & complacent to living more active engaged, but also, and perhaps more importantly, change from living isolated from person to person contact (twitter, facebook, texting, emailing) to the accountability that comes from reconnecting socially & personally to another person; their Beachbody Coach and the Beachbody Community. Longterm change requires people linking together and saying unilaterally: "We're instigating change, and we're in this TOGETHER!" And as pastor and author Rick Warren states in his New York Times Best Seller "Purpose Driven Life" "We're better TOGETHER!!"

You see, making life changes and new choices is ENTIRELY possible by attaching meaning and accountability when you DECIDE>COMMIT>SUCCEED (Beachbody's catch phrase), and tie it tightly together with the strings of accountability. And there are hundreds of thousands of customers (and coaches) who are determined to do just that: SUCCEED...TOGETHER.

Are YOU reading this and your internal bells are going off? Do you feel energized and hopeful that your time has come? Have you had a diagnosis or pre-diagnosis of diabetes, high cholesterol, or high blood pressure? Has your doctor told you that you need to lose weight? Did you go to put on your clothes this morning and find they are just too snug?

WONT YOU JOIN OUR REVOLUTION? Together we're better, and

we are waiting for YOU!!

Email me if you'd like to join my Team Beachbody Revolution Team. :)

I've got a team of coaches waiting to link arms to help you in your PERSONAL REVOLUTION! :)

Wanting all God's best for you!!

Megan
getfitwithmegan@gmail.com

Get Healthier Carbs in This Quick Quinoa Dish

Quinoa may have an odd name (it's pronounced KEEN-wah, by the way), but it is an excellent whole grain to experiment with in your recipes. It packs a powerful nutritional punch because it has protein and fiber to keep you satisfied and improve your overall health. The grain has a fluffy texture and nutty taste that you will grow to love. Mix it with mushrooms, avocado, tomatoes, and green onion, and you've got a meal full of powerful nutrients.

Quinoa and Mushrooms

Ingredients:

• 1/4 cup dry quinoa
• 2 teaspoons olive oil
• 8 ounces sliced mushrooms
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 1/2 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup chopped green onions
• 1/4 cup chopped fresh basil
• 1 tablespoon lime juice
• 4 ounces green chili peppers
• 8 1/2 ounces frozen artichoke hearts, thawed

Preparation:

1. Cook quinoa according to package directions.
2. Heat olive oil in a pan over medium heat. Add mushrooms, salt, and pepper. Cook until mushrooms are tender.
3. Combine the remaining ingredients in a large bowl. Stir in mushrooms and quinoa.

Makes 2 servings

Get Seven Hours of Shut-eye for a Healthier Mind and Body

A full night's sleep is not a luxury — it's a basic necessity for healthy hormone balance. Once you dip below seven hours a night, you are increasing your risk of diabetes, cancer, heart disease, stroke, depression, and obesity.

Some researchers believe that slow-wave sleep — the deep, dreamless sleep that you ideally sink into about three or four times a night — may actually regulate your metabolism. Sleep researcher break down sleep into five stages. Stage 4 slow-wave sleep, which begins about an hour after we fall asleep, is when we release our greatest pulses of growth hormone, the hormone that prompts the body to burn stored fat. When we're young, we spend about 20 percent of our time asleep in slow-wave stages 3 and 4. But as we get older, we may only spend about 10 or even 5 percent there.

Sadly, just two nights of bad sleep will cut your satiety hormone leptin by 20 percent and increase your hunger hormone ghrelin by 30 percent. That one-two punch makes you much more likely to snack on high-carb treats, which couldn't come at a worse time for your insulin levels. In a recent study, University of Chicago researchers found that just three nights of poor sleep made the bodies of young, healthy test subjects 25 percent less sensitive to insulin. This level of insulin resistance is comparable to that brought on by carrying 20 to 30 extra pounds.

In order to block fat-storage hormones and allow the full release of fat-burning hormones, you need to get at least seven hours of sleep a night!

Pump Up Your Metabolism

Q: I've tried every diet under the sun in my life, and I'm really afraid I've ruined my metabolism. I seem to gain weight no matter what I eat now! Is there any way to fix this?

A: This is such a good question! Many people suffer from the backlash that can result from years of yo-yo diets. What happens is this: When people let their calorie levels drop too low, their body's survival mechanism kicks in, lowering their metabolic set point (or basal metabolic rate). When they go off that crash diet and begin to eat normally again, they gain back any weight lost — plus. And what follows that? Yup, another crash diet.

The cycle is often very frustrating, but it CAN be reversed with time, consistency, and patience. What you'll need to do is the exact opposite of what we call shocking the metabolism;you have to allow your body time to adapt to a new metabolic set point — by being consistent, you'll force your body to adapt.

Okay, here's the game plan: First, set your daily caloric intake at 12 calories per pound of body weight. (For example, my weight is 145; 145 x 12 = 1,740 calories a day.) Then stick like glue to that calorie allowance for at least one to two months, depending on your metabolism. This will allow your body time to readjust your metabolic set point accordingly.

Now, here's the other part of the equation: The absolute best way to pump up your metabolism is to EXERCISE. You'll be burning calories not only during your workout but also up to 48 hours after — all the while increasing lean muscle tissue, which speeds the metabolism over the long term. Aim for five hours of exercise a week if possible, but no fewer than three hours a week.

A Quick and Easy Weeknight Supper

Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

Chili-Rubbed Tilapia With Asparagus and Lemon

• 2 pounds asparagus, tough ends trimmed, cut into 1" pieces
• 2 tablespoons chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt, divided
• 1 pound fish, tilapia, Pacific sole, or other firm white-fish fillet
• 2 tablespoons extra-virgin olive oil
• 3 tablespoons lemon juice

Preparation

1. Bring an inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover, and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
2. Combine chili powder, garlic powder, and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.
3. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt, and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

Makes 4 servings.

8 Fun Calorie-burning Activities for Swimsuit Season

Swimsuit season is here and the pressure to go sleeveless is rising faster than record high temperatures.

So what can the average American, who does not have a personal trainer on standby or daily healthy meals cooked by a professional chef, do to get toned arms and a tighter midriff section?

The answer: Take it outdoors for some fun and free summer activities that will have you burning calories just in time for bikini season.

Here are eight workout ideas to do on your own or with the entire family.

1. Go Off-Road

A great way to escape the hectic city life and reduce stress is to hike in nature. The right pair of shoes is critical. For trail walking, specially designed trail-walking shoes or even running shoes may suffice. Today’s hiking boots come in lightweight varieties and keep your feet dry. The right fit is key to avoid blisters or chafing. Bring along some water and a snack for shorter hikes. Drink at least 4 ounces of water every 20 minutes, even in colder climates, to avoid dehydration. Insect repellant and sunscreen are also essential. Finally, pace yourself to enjoy nature. Build endurance and strength gradually before tackling some hills or a more challenging terrain. For safety: Stick to the trails, avoid brushing against foliage and hiking alone or in the dark. Also see our video Injury Prevention for Hikers in our Summer Series of Yoga.

2. Ride Your Bicycle

There is no better way to explore your neighborhood, city, backcountry roads or local trails than from the vantage point of a bicycle. And that is just one side-effect. Bicycling is a great cardiovascular workout and will strengthen legs, glutes and core.

A 140-lb individual who bicycles at 10 miles per hour for an hour will burn nearly 400 calories, which makes for guilt-free eating of a 6-inch Double Roast Beef Sub sandwich.

Bike longer and you can burn enough calories to eat a sandwich, and have your cake too.

For safety: Always wear a helmet, obey all traffic laws, use hand signals and use lights when biking at dusk and dawn.

For comfort: Invest in a pair of padded biking shorts (your bike seat will feel much better), a cycling jersey with pockets to store keys, snacks and a pair of gloves.

Consult the experts at a bike store to evaluate which type of bicycle is right for you.

Be sure to watch our Summer Series of Yoga for a video on Hip Openers for Cyclists!

3. Jog Around the Block

The beauty about jogging or running is that you can do it any time, anywhere. Keep your running shoes in your duffel bag, at work, in your suitcase or near the door, and you’re always ready to explore the great outdoors. Even short bouts of jogging or running benefit your heart health, clear your head and calm your senses. For those running in unfamiliar places, running up staircases, around tall buildings or a stadium still makes for a great workout. Running is great for busy professionals, because you can always make time to sneak in a quick run, even during travel. Simply ask the hotel concierge for a map of the city, a nearby park or trails and you’re on your way.

To prevent running injuries, invest in a good pair of running shoes and rotate them out about every 300-400 miles. The experts at the running store are trained to customize your fit.

4. Jump Rope

Jumping rope is not only a great heart-pumping activity, but also increases body awareness. All you need to get started are some comfortable shoes, preferably aerobic shoes or cross-trainers that have a reinforced toe and cushioning for the balls of the feet. Choose a light-weight rope with foam grips that won’t slip away when palms get sweaty. The right length rope is one that reaches about chest high and is measured by stepping the foot on the center of the rope while bringing the handles up to the chest.

Now all that’s left is to challenge each family member to a jumping rope contest while keeping it fun.

5. Get Wet

Swimming laps offers a great full-body workout. But even splashing around in the pool can be a great workout for young and old alike.

The buoyancy of water reduces the “weight” of a person by about 90 percent, which means less stress on joints, bones and muscles. Many people enjoy working out against the resistance of water while benefiting from its cooling effect on the body.

Here are some workout ideas: Cup your hands and pull water away from you to build strength. Use a noodle, hand-held paddles or a kick board. For those wanting to enjoy a group workout, consult your health club or YMCA about aquatic classes or master’s programs for swimming laps and don’t forget to wear sunscreen when swimming outdoors.

See our video in the Summer Series of Yoga for Stretches for Swimmers.

6. Inline Skate

Inline skating around the neighborhood or even a pick-up game of hockey make for great family fun and a workout. Most children love the idea. To prevent injuries, it is critical that adults and especially children wear helmets and protective gear on their wrists, knees and elbows. It may not look ‘cool,’ but can make the difference between a serious head injury or trauma and a minor injury or broken bones, so always be safe.

7. Just Dance

You don’t have to be Lady Gaga to “Just Dance.”

Next time you’re at a summer party, dance for fun and fitness: A 120-pound person who dances socially can burn almost 3 calories per minute or equals approximately 180 calories per hour, which is roughly the same amount of calories as a Bloody Mary. A 180-pound person dancing for an hour can burn over 750 calories, the equivalent of two slices of a pan crust cheese pizza.

Encouraging children to be creative and move their bodies freely is fun and great for their mind and body. Teach your kids some new moves in your garden, the park or at the beach.

8. Calm The Mind

For those wanting to calm the mind, rolling out a yoga mat in nature for downward-facing dog positions and sun salutations may be the ideal stress-reliever during these tough economic times. Many yoga studios are also taking their workouts outdoors. When life gets tough, slowing the mind without any distractions can make for a spiritual recovery.

Whatever outdoor activity gets you off the couch and into nature, remember to stay safe, hydrated and to protect your skin with sunscreen.

Given the continued trend of rising obesity and overweight rates among American adults and children, why not make a change in your life? Regular exercise, better eating habits will change how you feel from within while others notice the slimmer, fitter you on the outside.

Get Intense

Ever notice the color-coded exercise "zones" listed on cardio machines?
There's a "fat burning" zone, an "endurance training" zone, and so forth. The colors look nice, but how many times have you chosen the "fat burning" zone and watched as your fat stayed put? That's because fat-burning programs keep you at a lower intensity level, when to lose weight you really need to burn big calories. That only happens when you exercise at a higher-intensity level.

Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.

Get it? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.

Three Easy Ways to Make Healthy Meals

Three Easy Ways to Make Healthy Meals

Okay, I don't pretend to be the world's greatest cook, but here's the thing: Most healthy cooking methods are so easy even I can do them. And if I can do it, you can do it. So drop the excuses, get into the kitchen for just a few minutes, and whip up something that's good for you. Here are some ideas.

Break out the grill. It's official: Grilling season has begun. Chicken, beef, turkey burgers, and meaty fish like salmon are all great when cooked on the grill. While you're at it, throw on some marinated vegetables — like eggplant, zucchini, and peppers — and you'll have a healthy side dish. If you don't have an outdoor grill, no problem — you can get almost the same results with a grill pan on the stove top, or with your oven's broiler.

Steam some veggies. If you grew up hating vegetables, I'm guessing it's because the cook in your house boiled them lifeless. Steaming is a much better way to cook vegetables because it preserves more of their nutrients, and it's much easier to test their doneness so you don't overcook them. Asparagus, broccoli, carrots, and green beans are just a few examples of veggies that steam in just a few minutes. If you don't have a steamer, simply place your veggies in a metal colander and put the colander in a pot with an inch or two of water in it. Turn the heat high to bring the water to a boil, and cover the colander with the pot's lid. After a few minutes, test the vegetables with a fork to see if they're done.

Use a slow cooker. Before you head to work in the morning, throw some organic chicken, organic veggies, and water or low-sodium organic chicken broth into a slow cooker and switch it on. When you get home, a healthy stew will be waiting for you. It just doesn't get any easier!

Carb Cycling: The Fat Loss Plateau Buster

High carbs, low carbs, moderate carbs – depending on who you talk to, you will likely hear one of these recommendations being touted as the optimal approach to maximum fat loss. So what's the truth? The truth of the matter is that there is really no one best way. Each of the above methods has been used by countless people – from bodybuilding and fitness competitors all the way to your every day gym rat – and used successfully at that. In actuality, how many carbs you are eating is not the key determinant of your fat loss progress; calories are. More on that later though. The key to successful fat loss is paying attention to your body, following a plan designed for your body and making the necessary adjustments to your program as your body changes. With that said, a nutritional strategy that includes both carbohydrate and calorie cycling in a structured plan built around your training program could be just what you're looking for. Let's take a closer look at this carbohydrate issue first.

Truth be told, there are benefits to having a fair amount of carbs in your diet and there are benefits to keeping them low. So why not use both strategies? Rather than choosing one or the other, why not get the benefits of both by cycling your carbohydrate and caloric intake throughout the week? By cycling your carb intake you get the best of both worlds. Assuming you keep your protein and fat intakes relatively constant, and only manipulate your carb intake, you are automatically cycling calories as well. The first benefit to doing so is that it keeps your body from adapting to what you are doing. Your body will always try to adapt to what you’re doing and the further you move away from your natural set point, the harder your body is going to try to pull you right back. This is just in part related to the regulatory hormone, leptin.

Leptin levels are related to things like insulin, your caloric intake and your current level of body fat. Think of it as one of the big “fat-loss decision makers”. The leaner you are the lower your circulating levels of leptin are going to be. Under more normal circumstances, higher body fat, maintenance caloric intake, etc., leptin levels are higher. However, while on sub-maintenance calories, and particularly on low-carb diets where circulating insulin levels are low, leptin levels drop and they can drop quickly. Decreased leptin levels cause a cascade of other regulatory changes, namely a decrease in thyroid output and metabolic rate, as well as an increase in catabolic hormone activity and appetite. In an attempt to become more efficient, your body will try to adapt to make your newly lowered caloric intake its new maintenance intake; that is, it will make the necessary changes needed to do the same amount of work on less energy. Unfortunately, this usually means having to continuously lower calories to maintain fat-loss progress, which inevitably makes it very hard to hold onto all your hard-earned muscle. None of this sounds too good does it? There has to be a better way, and there is. Planned and structured days of high calories and high carbohydrates may help with this.

As previously mentioned, there are benefits to both low-carb intakes and to high-carb intakes. When carb intake is drastically reduced you create a temporarily greater caloric deficit. In addition, low-carb intakes result in decreased levels of circulating insulin, increased levels of the fat-burning catecholamines and therefore a much heightened rate of fat oxidation. Quite simply, when insulin levels are low, you create an environment in which fat is more likely to be used for energy. Low muscle glycogen, as a result of decreased carbohydrate intake, obviously results in depleted muscles, but there are benefits to this as well. Low muscle glycogen tends to promote a higher rate of free fatty acid burning. Result? More fat loss.

On the flip side however, most people do not enjoy eating few carbs for very long. While there are clearly benefits to doing so, there are other things that need to be considered. Chronic low-carb intake can actually impair insulin sensitivity and promote insulin resistance. As already noted, low-carb intakes result in overly flat, depleted muscles and gym performance typically suffers. Throw in a day of high carbs and your muscles fill out, you find yourself more vascular, your workouts are great, and you look and feel much better. There is also research to support the fact that these higher-carb/calorie days may stimulate leptin production, which as we already noted is an important player in the fat-loss game. Carbohydrates are also very protein sparing – meaning they prevent protein from being oxidized as fuel – which is of paramount importance when retaining all your hard-earned muscle is a priority.

In addition to the numerous physiological factors, there are psychological variables that need to be taken into consideration as well. How you feel on a diet is arguably just as important to your progress as any other variable. There are not too many people that enjoy looking flat and depleted all the time. And lets not forget one of the reasons most people can appreciate – carbohydrates simply taste good.

To recap, in order to take advantage of the benefits of both higher and lower carb intakes, we want to fluctuate our carb intake from high to low throughout the training week. The simplest way to set this is to just cycle your carbohydrates and calories according to your weekly training schedule. For example, assuming four workouts per week, you might have your high days on your two big workouts, medium days on your two easier workouts, and low days on your off days.

PRACTICAL STEPS There is no one best way to cycle carbs or calories. In fact, there are many, many different permutations that can be used successfully. Here is just one example that you could use as a template. Feel free to tweak it to suit your needs if necessary.

First off is caloric intake. Determine all the macronutrient totals (protein, carbs, fat, and calories) for the medium day and then just let the carbohydrate intake change the calories for the high and low days. So, assume the medium day is a standard dieting day. As an aside, but a valuable note to keep in mind, there are many different calorie equations you can use – however be aware that they all have the potential to be off by as much as 20%. So for the sake of simplicity you could just assume maintenance to be approximately 15x total bodyweight and subtract 20-25% to create a healthy caloric deficit. Remember, if you are not progressing based on your caloric intake, simply adjust it up or down until progress resumes. Next up is protein. I am sure we are all in agreement that we need to eat sufficient amounts of protein when trying to lose fat and maintain muscle, so set it anywhere from 1.0-1.5g/lb of bodyweight and split it up evenly throughout the day. You are going to have three carbohydrate intakes – one for high days, one for medium days, and one for low days. Carbohydrate intake for the medium days is going to be set at 1.0g/lb of bodyweight. So now we know our calories, our protein and our carbs. All that remains is to figure out how much fat we’re to eat. In this case, fat simply serves as a caloric ballast. Simply make up the rest of your calories from fat. Your protein and fat intake from these days will stay constant throughout all three days. On your high carb days, set your carb intake at 2.0g/lb of bodyweight and finally for your low days it is going to be minimal as you’re only eating fibrous vegetables; no starch type carbs at all.

Remember the truth of the matter is that there is no one best method for fat loss. Carbohydrate and calorie cycling is just one logical and effective way of approaching it. Many who opt for this kind of approach find it very easy to follow as you get a few days a week where you get to eat some fun carbs, and like I said, who doesn’t like eating carbs?

Article Source: http://physicalfitnessarticles.net

Fast Food Dilemma - How Eating Junk Food Effects Your Body & Health

Fast Food Dilemma - How Eating Junk Food Effects Your Body & Health

There is something to be said about fast food being more convenient then healthy food that helps you be thin. I will give you that. But wait, how about this. Convenient when? It is definitely convenient now. How about later, when you don't have enough energy to do anything but go to sleep? Or when you cannot focus because all you feel like doing is taking a nap. Or is it more convenient when you have indigestion and heartburn and don't feel like doing anything?

We live in a world of now. A world of cause and effect. But the problem is that most people only look at immediate cause and immediate effect. Not fully realizing the body does not work on an instantaneous process. If you put something in your mouth, it can take hours to process the food, even days if your system is not working so good. So when people get heart burn, or are tired, or get headaches they often miss the fact that it may have been something other than what happened immediately before.

You cannot "save time". You can only spend it wisely. And no matter how convenient it may seem at the time, food that is "fast" never saves you time in the long run. This is also a little trick that is interesting and works everywhere in your life. The solution to why it seems like there is never "enough time." It is because we falsely believe we are doing things that save time. Almost everything you do to "save time" only ends up costing you more time. If you eat fast food because you are in a rush, you will lose at least double the time later you supposedly saved.

How much time is wasted because you have no energy to do what you want at the end of the day? How much time is wasted because you don't feel like doing anything? How much time do you spend not feeling ready to go? How much time do you spend being unproductive because of brain fog? These are the type of things that your body does when you eat fast food to "save time". And these are only the semi-immediate effects. Later in life your body starts doing all kinds of things that slow you down and don't allow you to do everything you want. This is in a large part due to what you put into your body. Because as you remember, if you try and build a brick house with rocks and stones, sooner or later will fall.

Eat This Food In Place of Junk Food - Sweet Potato
The sweet potato, a root vegetable, is an excellent source of vitamin A and vitamin C, two very powerful antioxidants that eliminate free radicals in the body.

Antioxidants also reduce the risk of heart disease and certain types of cancer.
The sweet potato is the richest low-fat source of vitamin E and can help regulate high blood pressure and anemia.

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10 Essential Health Tips

10 Essential Health Tips
(The Basics to Practice Every Day)

"He who has health has hope, and he who has hope has everything." -Arabian Proverb

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Water Works for Weight Loss

Motivational Quote

"I just love when people say I can’t do something... because all my life people said I wasn’t going to make it." -- Ted Turner

Tip of the Week

Water Works for Weight Loss

Nothing quells the appetite like water, lots and lots of water. Start out with two quart bottles in the morning and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight (8-ounce) bottles or four pint (16-ounce) bottles to carry around with you all day. Freeze half of them the night before and they will last all day, even in a hot car. Keep some unfrozen so they will be ready to drink immediately.

Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water before dinner, if possible, so you're not up half the night going to the bathroom.

Water not only fills you up and lessens your appetite, it prevents those "hungry horrors" we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion. Now, start splashing.

Nutrition Simplified

Don't like veggies? Well you aren't the only one! There are certain ones that I can't stand but I am here to tell you there is another way to get the nutrition from veggies without having to eat them.

Response to Challenge

Response to Challenge

The people who add the most to our lives are often the ones who challenge us the most. The teachers whom we remember with fondness and appreciation are those who pushed us, not those who pampered us.

A demanding customer is rarely a pleasure to deal with, yet that customer can challenge the business to move forward.

The experiences which cause us to grow are the ones in which we're challenged to push ourselves past our previously perceived limits.

Strength is built in response to challenge. A bodybuilder, for example, must lift heavier and heavier weights in order to increase muscle. There is no other way.

The more magnificent the accomplishment, the more daunting are the challenges which must be overcome.

The challenges you face provide a pathway to excellence. They are difficult and they will bring out the best in you. To be the best, you must be willing to face the biggest challenges.

You most certainly can do it. It's what you're designed to do. Are you ready and willing? It's up to you.

Self Massage Guide

An excellent way to prolong the benefits of massage and to maintain muscle health between massages is to perform self-care. A tennis ball is a simple and effective self-massage tool, and following are some exercises you can use to work on common tension areas. As with massage, if you have any injuries or physical conditions that contraindicate self-massage, check with your doctor before performing any of these exercises.

The Back
Two very common areas of tension in the back are the erector spinae — the muscles that run along the length of the spine, and the rhomboids — the “wing” muscles that run diagonally downwards from the spine to the inside edge of the shoulder blade, and both of these muscle groups are are easily accessible with a tennis ball. Place the ball below the muscles you want to work on (making sure the ball is next to the spine, not on it), and then lean against the wall. Roll the ball up and down by bending and straightening your knees. You dictate the amount of pressure by how much of your weight you lean against the ball. If you have a stubborn knot, try lying on the floor with the ball under the knot and slowly letting the weight of your body press the ball into the knot. Don’t forget to breathe.

The Hips
The hips are a weight-bearing structure with a tremendous muscle mass that is almost constantly engaged. Beneath the three gluteus muscles are the six lateral hip rotators, one of which, the piriformis, many people are familiar with because of its proximity to the sciatic nerve, which emerges from beneath it before traveling down the leg. If the lateral hip rotators are tight, the piriformis can impinge upon the sciatic nerve, resulting in piriformis syndrome or sciatica.

To work on the this common tension area, lie on your back with your feet flat on the floor. Cross one leg over the other, with the ankle near the other knee, thus “opening” the outer hip and exposing the lateral hip rotators. Place the ball under the opened hip and gently roll sideways onto it. Move the ball higher and lower to work on the different hip muscles. This exercise can also be done while seated in a chair.

The Forearms
The muscles of the inner forearms are collectively called the wrist flexors, and are a common area of tension, particularly in people who spend a lot of time at a computer. To work on them, place the tennis ball on a flat surface such as a desk or table, then lay the arm over the ball so that the ball is just below the wrist. Place the other hand over the wrist to guide the movement, then roll the ball away from you — along the forearm — and back. Try to keep the muscles of the arm you’re working on disengaged — it’s difficult to massage a contracted muscle. Tennis balls tend to slide on smooth surfaces; if this is happening, put a towel down on the table first.

The Feet
The muscles in your feet are constantly working throughout the day, keeping you balanced and supporting your weight. In addition to muscular tension, inflammation of the fascia — the connective tissue surrounding muscles and muscle groups — is not uncommon in the soles of the feet.

To work on the bottoms of the feet, sit in a chair and place the tennis ball under your bare foot. Put as much weight on it as feels comfortable, and roll the ball back and forth. Try to do this on a rug or carpet so the ball doesn’t slide sideways.

Afterwards
A knot in a muscle can constrict local circulation. That means that, in addition to nutrients not being able to get to the muscle, the body’s natural waste products can’t get out. So sometimes when a knot is broken up, toxins are released. That’s why you should always drink plenty of water after a massage or after doing self-care — to make sure the body has enough liquids to “flush” the toxins. It’s also a good idea to gently stretch the  muscle you just worked on. This will encourage the muscle to retain its original resting length, and therefore function with optimal efficiency.

Be careful what you drink

You can eat a perfect diet and work out until you're blue in the face and still have a difficult time losing fat if you're not careful with alcohol consumption.

First, alcohol has 7 calories per gram, almost as much as fat (9 calories per gram) and nearly twice as many calories as a gram of carbohydrate or protein (4 calories per gram).

So even just a couple of drinks can set you back as much as 300-400 calories, which will make creating that critical calorie deficit very challenging.

In addition, when you consume alcohol at the same time as food, your body tends to burn the alcohol first, sparing the fat. The more alcohol you consume, the more likely some of your food will be stored as fat.

And studies show that alcohol not only makes people hungrier but at the same time, it lowers their inhibitions, so they are more likely to binge or make unwise food choices. The more you drink, the less you care about what you are eating and how it might be sabotaging your progress.

This is not to say you have to cut out alcohol altogether. Alcohol, just like fat and sugar, can be consumed in moderation. If you drink regularly, we suggest cutting back to a glass every other night, or a glass on the weekends, or only when you go out to eat.

There are ways to minimize the impact alcohol has on your diet. If you're going to indulge, please consider these suggestions:

- Choose a light beer over some of the heavy microbrews. Several lite beers now have as few as 64 calories in a 12-oz. bottle, whereas some microbrews have more than 200 calories!

- Use diet soda, diet tonic, Crystal Light, or seltzer instead of sugary mixers such as juice, regular soda, or syrup in mixed drinks. This can save you 200 to 300 calories or more per cocktail.

For example, lemon Crystal Light, fresh squeezed lime or orange juice, and a little tequila will offer a lot less calories of a traditional margarita because you're cutting out all the sugar and calories from the mixer.

Some margarita's have more than 500 calories and close to 100 grams of sugar! But a Crystal Lite margarita has just over 100 calories. And it tastes really good ... even better, in my opinion.

- Do you enjoy wine? It can be a good choice, as it has fewer calories than many cocktails and most microbrews. However, consuming 2 or 3 glasses means a lot of additional calories, so watch your intake.

Don't forget the water. For every alcoholic drink you have, drink at least one extra glass of water. This will help your body metabolize the alcohol and may counteract some of the dehydrating effects of the alcohol on the body, such as next-day hangovers.

It takes your liver 1 hour to process and metabolize 1 ounce of alcohol, so space your drinks out accordingly. The less you overload the liver, the better it will be able to process the alcohol and work on any fats waiting to be broken down.

As you well know by now, it's critical that you burn more calories than you consume to lose fat. So, if you plan on going out with friends for a drink or two, plan accordingly and eat fewer calories throughout the day and try to be a more active as well to help maintain a calorie deficit.

One last word about alcohol. In general, alcohol has few, if any, nutrients; that's why they're called "empty calories." If you're getting 500 calories from a few beers, for example, it means that you'll be missing that same amount in beneficial nutrients that support fat loss, muscle building or preservation, and good health in general, such as fiber, protein, and vitamins and minerals.

So, for maximum fat loss, keep your drinking to a minimum and only indulge once in a while.

Key points to remember:

1. Limit alcoholic beverages, as they are very calorie-dense and often lead to overeating or making unwise food choices.

2. When you do drink alcohol, choose wine or lite beers instead of microbrews, and choose cocktails mixed with sugar-free juices or sodas.

3. Also, when you know you'll be drinking, plan accordingly. Eat fewer calories throughout the day and be more active to account for the extra calories that you will be consuming in the alcoholic beverages.


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Fats to look for, limit, and avoid

There are fats that you want to limit, fats you want to avoid altogether, and healthier fats to look for to include in your diet in small amounts.

Fats to Limit:
Saturated fats come from animal products and you want to limit these.
Animal sources offer some of the highest quality protein and even the leanest varieties will have some fat.

Stick with extra lean varieties of meat, low- or non-fat dairy, and just one egg yolk a day, for example, so that you get high-quality protein, but not too much saturated fat and too many calories.

Fats to totally avoid:
Hydrogenated, also called "trans fats," have been in the news a lot. These are fats that have been chemically altered in such a way that your body cannot use them properly, so they're terrible for you.

They are found in solid margarines and many commercially baked goods, including cookies, crackers, doughnuts and pastries, chips and other snack foods, and many deep-fried foods. Since these are mostly all processed carbs as well, and contain the unhealthiest kinds of fat with no benefit, we recommend avoiding such foods as much as possible.

The fats to look for (in moderation):
So for the fat your body needs, look for unsaturated fats, which contain essential fatty acids (EFAs). Seeds, nuts, nut butters, olives, olive and flaxseed oil as well as avocados all work well. Some kinds of coldwater fish, like salmon and anchovies, also contain unsaturated fats. In moderation, they're a great choice too.

Remember, it's good to have small portions of these types of foods each day, but because they're so high in calories - 9 calories per gram - make sure that you eat only small amounts.

For example, a quarter cup of nuts and some fruit or raw veggies make a good snack. Protein Freeze is made with a little peanut butter, so you get lots of high-quality protein and a little healthy fat as well. Or try some sunflower seeds or a few olives or a couple of avocados slices on your salad as a tasty way to add healthy fat to your diet.

Key points to remember:

Limit saturated fats by choosing extra lean and lowfat animal products.

Try to totally avoid hydrogenated fats (also called "trans fats"), those that have been chemically altered in commercially baked goods, margarine, and other processed foods.

Choose unsaturated fats in small amounts, such as seeds, nuts, nut butters, olives, olive and flaxseed oil, and avocados.

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Let Go of the Trigger

Okay, go get your journal or log in to your online Fitness Diary. I'm going to start showing you how to break the cycle of emotional eating. Below are two questions. For a week, before you eat anything, whether it's dinner or a small snack, I want you to answer these two questions in your journal. By doing this, you'll begin to distinguish between real hunger and emotional triggers.

1. Are you hungry?
Are you experiencing any physiological conditions that are signaling to you that you are hungry? Is your stomach growling? Do you feel weak or tired? Has it been longer than three or four hours since you last ate?
If you concentrate on answering these questions, it will be very easy to determine whether you are genuinely, physically hungry or whether you are eating for a different reason. If you've determined that you are hungry, then it's time to eat. If not, it's time for the next question.

2. Are you depressed or anxious?
Did you just get into a fight? Are you anxious about a work-related deadline? Whatever it might be, write down what you're feeling and why you think you're feeling it. Getting in touch with your emotions here is critical. If you can't, you're going to have an incredibly difficult time reaching your weight loss goals. Dig deep, and get it in writing.

PEANUT BUTTER CUPS CANDY

I got this recipe from my friend, Diane.

PEANUT BUTTER CUPS CANDY

1 1/2 cups extra virgin coconut oil melted
3/4 cup organic roasted peanut butter
1 Tbsp organic vanilla
2 tsp cinnamon
3 droppers Vanilla Crème Stevia liquid
3 tsp Stevia Plus Stevia
4 Tbsp Sweet Cactus Farms agave nectar
3/4 cup roasted carob powder
1/2 cup unsweetened cocoa powder
1/2 cup almond meal
1/2 cup hemp seeds

FILLING
1 cup organic peanut butter
3 tbsp agave

For candy:
-Line mini cup cake tins with paper liners.
-Melt coconut oil under hot water or spoon into saucepan and melt over low flame.
-When coconut oil turns to a liquid, pour oil in medium bowl.
-Slowly whisk in peanut butter until smooth.
-Whisk in vanilla, cinnamon, liquid and powdered Stevia, and agave nectar one at a time.
-Then slowly stir in carob and cocoa powder a spoonful at a time.
-Stir in almond meal and hemp seeds one at a time sprinkling evenly as you go. -Batter should run off of spoon easily but not too runny.



For filling:
-In separate bowl, mix peanut butter and agave.
-It’s best to use a thick peanut butter.
-Spoon candy mixture into cup cake papers until a third filled.
-Spoon in a ½ tsp of the peanut butter filling.
-Pour candy over peanut butter leaving space at the top of the paper
liner.
-Chill in freezer for 15 minutes. Keep in the freezer!

ACCOMPLISHED ANYTHING TRULY SPECIAL LATELY? by Mike French

This is a great article from my friend Mike French.

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*************************************

I'm talking about a life changing, didn't think you could accomplish it, goal.
Something out of your reach right now. Something you REALLY want.
Be it, reaching a body weight goal, running a marathon, completing a triathlon.

Achieving a goal that others doubt you can reach.

“Why did I achieve this goal? Because you said I couldn't”

What is stopping you from reaching this goal? What is holding you back? We can all come up with 1000 excuses on a daily basis. “I work too much.” “It's to tough to eat clean for that long.” “I am too busy with my Family.”

Excuses are like rear ends, EVERYONE has one. Decide to drop your excuses..TODAY!

Leave nothing to chance. Do what must be done to move you towards your goal RIGHT NOW. Life is short, too short to waste time.

Imagine for a second how AWESOME you will feel if you achieve a goal that you and others around you didn't think was possible. Believe me, its an INCREDIBLE feeling.

So many people plod through life, hoping good things will happen to them. Don't hope, MAKE good things happen. Aggressively go after your goal until you achieve it!

Make a difference in your life. Blow some peoples minds, your own included.

Take a SPARTAN approach to achieving your goal. Accept nothing but your very best. Be an example for others to emulate. Take a stand and lead from the front. Don't be a follower. Make something truly special happen in your life.

Wheat Free VEGAN Cardamom Scented Chocolate Chip Cookies

This is a recipe by Melissa Costello.. Tony Horton's personal chef!

2 c. Spelt Flour
3/4 c. Rolled Oats
1/2 c. chopped Walnuts
1 c. Grain Sweetened Chocolate Chips
1/2 tsp. Sea Salt
3/4 tsp. Baking soda
1/8 tsp Cinnamon
Pinch Ground Cardamom
2/3 c. Agave Nectar
2/3 c. Grapeseed Oil
2 TBL Water or Almond Milk
1 tsp. Vanilla Extract

Preheat Oven to 350 degrees. Place dry ingredients in a large mixing bowl and stir to combine. Combine wet ingredients in a medium bowl and whisk together. Add wet mixture to dry and stir well with wood spoon. Refrigerate for 15 minutes.
Place by the tablespoon on a baking sheet lined with Parchment paper. Bake for 10-12 minutes until golden brown. Remove and cool on a wire rack.
Enjoy with a glass of cold Almond Milk.

Veggies for fat loss?

Everyone knows they're healthy, but most don't realize just how extremely effective they are for fat loss. Here's why...

1.) They are very low in calories, so perfect for creating that necessary caloric deficit. You'd have to eat 20 large bags of spinach, or 5 heads of broccoli, to equal the calories of just 1 cup of pasta or 1 tablespoon of butter.

So, you absolutely do not have to go hungry on tiny portions when you load up on veggies. In fact, it's almost impossible to eat too many. Load 'em up!

Take grilled vegetables and shrimp, for example. This is a perfect combination of fibrous carbs with protein, which is exactly what you want later in the day. A large portion that fills up your entire plate has only around 250 calories.

Compare it to a plate of processed carbs and high-fat foods. You only get to enjoy 1 REALLY small, thin slice of pizza for 250 calories and almost no nutritional value, and none of the energy or protein you need.

But when you focus on veggies you can eat a LOT more food, with less calories and a lot more nutritional value.

2.) Veggies are also high in fiber. This is both good for your digestion and fat loss because fiber expands in your stomach, making you feel full and satisfied.

A bowl of spinach has 8 grams of fiber, about 1/3 of your daily requirement.
Broccoli, green peas, and other green leafy vegetables are also good sources of fiber.

3.) The third reason fibrous carbs are perfect for fat loss is because they have almost NO adverse affects on blood sugar levels. While it's still a good idea to balance veggies out with a protein source, even eaten alone they're okay because they don't cause an increase in insulin.

4.) And finally, they're loaded with vitamins and minerals and other very beneficial nutrients, such as antioxidants and phytonutrients, that will help you look and feel better, fight off disease, and improve your overall health.

If there's any one type of food that is the most helpful for fat loss, it's definitely vegetables.

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Get great abs without having to do crunches!

Get fit, help others do the same and make money all at the same time!