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:: Hi folks!
I wanted to let you know that I will be taking a blog vacation from Monday, July 27 -Friday, July 31 to spend some time with my family. I'll have posts back up and running, on Monday, August 3, just in time for the start of our 100 Point Challenge. If you haven't seen this friendly little competition, take a look at it here. In the meantime, have a healthy and prosperous week!
Today is my youngest daughter Morgan's birthday. She turns 9 today! Once again, I can't believe how quickly time has passed since she was born. I hope that she has a great day today, swimming and laughing and enjoying time with her friends. Happy Birthday Morgan!!
If you have seen any of my posts prior to reading this, you may have noticed that I reference WOWY. It stands for Work Out With You and is Beachbody's virtual gym. If you would like a chance at winning money for working out and have never used WOWY, here is a tutorial. Just join the FREE membership here. If you are already a WOWY member, add me as a buddy. My screen name is lkp24.
7 Basic Steps for Planning Your Workout
With Team Beachbody's online planning features, you'll never miss a workout again! Setting up the details of your workouts in advance keeps you accountable, helps you stay motivated, and makes it easy to fit exercise into your daily schedule. Plus, every day you complete a workout in SuperGym, you'll automatically be entered in the Daily Sweepstakes!
With a click of a mouse, you can set the date and time of each exercise session, decide which program and routine you intend to do, and invite Buddies to work out at the same time. You can also start a workout immediately, or add information about one you've already completed.
Here's what to do:
1. Enter your workouts in the Workout Calendar.
It's easy to set up workouts in WOWY SuperGym. Just click on "Schedule a workout" on your SuperGym page, or click on any upcoming calendar date. (You'll also find "Schedule a workout" on your personal home page—the page you get to when you first sign in to your account.)
If you don't have a workout planned but want to start exercising right away, click on "Work out now." You can even add information about a workout you've already done: Click on "Add a completed workout," or click on any past calendar date. (Doing this won't make that workout eligible for the Daily Sweepstakes, but it will help you keep track of your progress over time.)
2. Continue setting up your workout: Choose your program and routine.
Select the workout program and specific routine you want to do from the drop-down menu, and then click on "Add Routine." (If the program you're looking for doesn't appear in your drop-down menu, click "Add it to your library" to select it in the Programs page.) Then click "Continue."
3. Next, choose your start time, recurrences, and Workout Buddies.
Now it's time to add more details. First, pick the time you want the workout to start. (Be sure you've set the correct home Time Zone in your profile.) If you want your workout to recur on a regular basis, choose the frequency from the "Repeat" drop-down menu.
You can also invite any of your Workout Buddies to join you in this particular workout—click the box next to his or her name and photo, and that person will receive an invitation. If you want, you can write a brief inspirational message in the space below.
4. Last, confirm that your information is correct.
If you want to make changes, click "Edit." If not, click "Save" and you're done!
5. In a hurry? Use One-Click Workout.
When you want to begin working out right now, there's a super-quick way to get started. You'll find the "One-Click Workout" function on your personal home page or WOWY SuperGym page. Just select a program and routine from the drop-down menus, then click "Start now."
If the program you're looking for isn't currently in the menu, click "Edit workout preferences" to go to the Programs page in your profile and add it to your Library. On the same page, under "Quick Workout Settings," you can also choose a program or activity to be your default workout. Then the next time you use One-Click Workout, you'll choose that program automatically.
6. Go to the Cooldown Chat Room.
When you're done with your workout, go chat with your Workout Buddies and others in the Cooldown Chat Room, our special room for post-workout conversation.
7. View your upcoming workouts.
Now that you've planned some workouts, it's a cinch to keep track of them! Check out Team Beachbody every morning, or before your regular workout time, and you'll instantly know what program and routine you've scheduled for that day.
As soon as you log in, glance at the upper dashboard to see if you have a workout planned that day. Or you can view the details in "My Workouts" on your WOWY SuperGym home page.
Even though we are half way through summer, it's never to late to get your beach ready body. I learned about this awesome challenge from fellow Coach Heather and have adapted it a bit. I am going to start on Monday, August 3rd and hope that you want to join me. Please tell your friends, family, coworkers, etc. about this challenge. It may be just what they need to help them stay on track or lose weight. Hopefully by posting this contest a few weeks in advance, it will help you determine the workouts that you would like to use, remove the junk from your kitchen, etc. If you need help with anything on here, please shoot me an email!
Here are the rules of the game!
100 POINT CHALLENGE: Adapted from the 100 point challenge on John Stone Fitness Forums (Thank you John Stone!)
THE MOTIVATION:
It is a mathematical fact: if you workout 6 times a week, eat clean 6 times a day (every 2-3 hours), and track your progress, ripped is a mathematical certainty. So that is the basis of this challenge, to track that mathematical certainty with a little math.
MATHEMATICALLY CERTAIN OUTCOMES:
These are what I believe to be mathematically certain outcomes of doing these things with consistency and discipline:
# 1) You become happy, with a happiness and inner self-esteem that you alone control
# 2) Your whole life goes to a new level - everything following your fitness - your work, your relationships and friendships, your hobbies and interests, your success
# 3) You get ripped
PREMISE OF THE 100 POINT CHALLENGE:
The premise of this challenge is pretty simple: Each participant starts the month with 100 points. A point is deducted each time a workout is missed, a meal is missed, an unscheduled "cheat" meal or snack is consumed or a daily update to your official challenge post is missed. The goal, of course, is to finish the month with 100 points!
THE 100 POINT CHALLENGE RULES:
# 1) The challenge begins on Monday, August 3, 2009 and goes to the end of the month. (It's sometimes better to start on a Monday than a weekend) The game is performed one month at a time and then I will reassess to see if it will be continued the following month.
# 2) It doesn't matter if you are aiming to lose weight, bulking up or maintaining. The common goal here is 100% consistency. It doesn't matter what program you are doing. It can be running, walking, going to the gym or a Beachbody program of your choice. As long as you can workout, then that is what matters.
# 3) Each person participating in the challenge should start with a challenge post on my coaching thread. This means you must post or email me that you are in the game! Your initial posts should have your initial measurements! (photos optional) Your progress must be updated each and every day. The updates won't take long (examples below). If you miss an update, you must deduct a point. Posting will help keep you accountable! If you are not going to post on my coaching thread, I will need an email by end of day each Monday with your previous week's results. If, I do not hear from you on Monday, you must deduct 7 points. If you post on the boards everyday, and miss a day, deduct 1 point. So, posting on the boards will keep you more accountable and not give you as much of a setback for missing a accountability post.
# 4) Miss a workout for the day for any reason, deduct a point. I strongly recommend you log into WOWY and play the Million Dollar Body game! I would love to see your WOWY calendar with a big X to show you are working out! To join WOWY is free! (WOWY= Workout with you, the online super gym!). I may need to use the person with the most logged in workouts as a tie breaker. So, it may be worth it to join us in WOWY. If you are a member of WOWY, include your screen name in your initial email and I will add you to my success buddy list. If I schedule workouts, I will request you to join me if you can!
# 5) Miss a meal for any reason, deduct a point. You must eat 3 meals, 2 snacks a day! This means 5 points per day allowed, each missed is - 1 point. Need help with how to plan your meals, ask me how!
# 6) Eat an unscheduled "cheat" meal or snack, deduct a point. This is -1 for each cheat meal/snack of the day!
Feel free to post before/after pictures if you like (optional). But, you should take your stats every 30 days to track your progress.
Of course this challenge is based on the honor system. You can cheat, but that would be pointless.
EXAMPLE POSTS FOR THE 100 POINT CHALLENGE:
DAILY LOG (Note: Each entry should be completed the day after, or at the end of the same day after all meals/workouts are completed. Will be sure to keep a running total of my points, as shown below.)
Aug 3: I did my cardio and ate all meals as scheduled.
-0 points [100 points]
Aug 4 : My car broke down and I missed my back workout. I walked to Burger King for dinner and had an unscheduled cheat meal.
-2 points [98 points]
Aug 5: I missed my cardio today, but ate all meals as scheduled.
-1 point [97 points]
Aug 6:
Aug 7: I missed yesterday's update, but I did my delts and traps workout yesterday, and ate all meals as scheduled (including my scheduled cheat meal). Today I did my cardio, ate all meals as scheduled and did my leg workout.
-1 point [96 POINTS]
You will continue in this fashion until August 31.
The reason that everything is worth 1 point equally, ie the workouts, each meal, and tracking progress, is because they are all equally important. If all of these 3 things are done, the workouts, the nutrition and the tracked goals, ripped is a mathematical certainty.
Want help with WOWY, your workouts or meal plans, let me know. I am an Online Fitness Coach. Let's work on this together to help you reach your goals!
Don't think you can't do this? As I had heard someone say "Failure is attempting not to try." Try it and see where it leads you. Give this challenge a chance to show that you can do GREAT things for yourself. You have me to support you as well as the other participants and the other Coaches I work with. We are all in this to better ourselves and our bodies!
A few week's ago, I decided to make a major purchase. It was a bodybugg! If you have never heard of it then you are going to learn how technology is going to hold me accountable.
Combined with a web-based program, the bodybugg makes it easy to manage the calories I consume and burn so that I can stay in control of my weight.
Now you might be asking how this thing works. It's simple....The bodybugg system uses a patented process to measure calorie burn. The process is based on:
Motion: The armband contains an accelerometer that measures motion from multiple perspectives.
Steps: The accelerometer counts steps by measuring the distinct patterns created by running or walking.
Galvanic skin response: When you sweat, your skin becomes more electrically conductive. This measurement helps the device understand how active you are.
Skin temperature: There’s an electronic thermometer inside your armband that monitors how hot you are.
Heat flux: When you move, your muscles produce heat. Your armband measures the heat that’s flowing from your body into the environment.
Pretty cool, huh!?
For me, I want to be able to see exactly how I am performing for the day. It helps keep me accountable. I like the fact too, that during the first week of use, I lost 3 pounds by staying on track! Of course everyone is different and will have a their own use for this product but I'm pretty excited about the good things that are going to happen! Want more info on the bodybugg, click here.
Take a look at Coach Rachel! Rachel is a special education teacher during the day, and night teaches several fitness classes and train people to get them closer to their healthy lifestyles. Fitness is her true passion, as she do not feel like it is work. She has competed at over 10 fitness shows, and loves living a healthy lifestyle. Want to learn more about Coach Rachel? Check out her blog and her website. She would love to help you do the same!
1. First of all, INSANITY is here! This is one of the most extreme cardio workouts that we have ever put out. If you are a high performance athlete or want to be then this is the workout for you. If you want to check it out, click here. Some other new great things that are here are: Shakeology Fiber Boost, and the Shakeology workouts.
2. FREE SHIPPING FOR LIFE!!! - Also, if you order Shakeology OR P90X Results and Recovery Formula on Home Direct you will receive FREE SHIPPING FOR LIFE on the order! That is a HUGE SAVINGS! Customers ALREADY on Home Direct for either of these products will from now on receive free shipping, AND anyone on Home Direct for Shakeology will receive the TWO Shakeology Workouts FREE. Check it out here!
3. Kathy Smith's PROJECT YOU: TYPE 2 - the half price promotion has been EXTENDED through the month of August! If you or someone you know has diabetes, this could be the program that helps them. It's recommended by the American Diabestes Association. Check it out here.
Want to save even more money on this or ANY other Beachbody product, become a coach and take an additional 25% OFF! See http://www.exercise2day.com for more info or send me an email and I can forward some info to you or call you with details!
If you have any questions on these products or any others, your meal plans, current workouts, need motivation and support, I am just an email or phone call away from you. I'd love to help you with your goals!!
Steve Edwards
Here at Beachbody, we're always drilling the "no eating for 3 hours before bedtime" rule into your head and, sure enough, it's important not to go to bed with undigested food in your stomach, especially carbohydrates and fat. So what about those nights when you're so hungry that if you don't eat, you know it will affect your sleep?
The answer is a protein shake. Usually, truly feeling hungry is a sign indicating a lot of muscle breakdown. When you have muscle breakdown you need protein, especially at night, which is when your muscles do most of their recovering. So if you are famished, a small protein shake with no added ingredients, like fruit or milk, will not only allow you to sleep but speed up your recovery process as well.
This is a post that appeared back in April. I thought it would be good to bring this up again because I know of a few folks who have had DVD's burned for them or bought them from one of these auction sites. They have spent their hard earned money but don't have anything other than the DVD to show for it. The end result is that they are losing lots of valuable information such as the exercise and nutritional guidebooks that will help them achieve the results that they are looking for.
PREVIOUS POST:
Don't Get Ripped Off On P90X ,Chalean Extreme or any other Beachbody product you see on eBay, Amazon, or Craig's List!
The only authorized sellers of Beachbody Programs like P90X and Ten Minute Trainer, Hip Hop Abs, and Turbo Jam and Chalean Extreme are Independent Beachbody Coaches and Beachbody.
Team Beachbody Coaches are not permitted to sell on eBay, Amazon, or Craig's List, so when you buy on these sites, you may not be getting the real product! It could be a bootleg copy!
If you are paying less than the retail price of $119.85 for Chalean Extreme, P90X or $124.80 for Ten Minute Trainer, then you may not be getting the real thing, or it's used, or it is a coach in violation of their business agreement with Team Beachbody.
Many of the fakes have several things in common. If you see "NO NUTRITION GUIDE, NO CALENDER, NO WORKOUT GUIDE"...STAY AWAY!!! Its just not cost effective for the pirates out there to copy the guides, but it's easy to copy the DVD's.
Beachbody coaches don't just sell you a program, and forget about you. Everyone who buys one of our programs get's a free coach. Your coach's job is to help you be successful with your program. As a Beachbody Coach I have been assigned to help over 400 people, and I take my job very seriously.
Don't make the mistake of spending less to buy a product from an un-authorized seller. The extra $10 to $20 dollars you will spend with be worth it. If you purchase it through my website, it will come to you directly from Beachbody and will have the Team Beachbody Guarantee! Our products come with a 30-day money back guarantee...not to mention those guides are a very important part of the programs.
If you have any questions, you can contact me. I will be happy to help you pick a program that with be right for you! Want to shop from my site? Click here.
Source: gofitcoach.com
Check out Insanity. If you want to order, click here. Want it at a reduced cost? Become a coach and get 25% off the price.
Recommended by Carrie Wiatt
* 1 cup Chinese cabbage, julienned
* 1 cup bok choy, julienned
* 1 cup bean sprouts
* 1 cup Chinese long green beans
* 1/2 cup carrots, julienned
* 1 tsp. ginger root, chopped
* 1 tsp. garlic, chopped
* 1 tsp. soy sauce
* 1/2 tsp. sesame oil
* 1 Tbsp. chicken stock
* 8 oz. salmon fillet, grilled
Grill salmon for 3 minutes on each side, finish in a 350-degree oven for 5 minutes (while cooking Chinese vegetables). Heat wok and add sesame oil. Then, add long green beans, followed by carrots, bean sprouts, cabbage, bok choy, ginger, and garlic. Sauté over medium heat for 1 minute. Add chicken stock and soy sauce and cook until vegetables are tender. Serve immediately accompanied by grilled salmon. Serves 2.
Preparation Time: 15 minutes
Cooking Time: 11 minutes
Nutritional Information: (per serving)
Calories: 290
Protein: 27 g
Fiber: 6 g
Carbs: 12 g
Fat Total: 14 g
Saturated Fat: 3 g
My name is Lori Melat and I am 34, I work outside of my home full time, and I just became an Indendent Beachbody Coach. I am married and blessed with a six year old girl and a two year old boy and they give me the energy to want to exercise and eat right. I started using Shakeology and Turbo Jam and found how easy it to stick to the program. I want to be able to share that with others. You can visit Coach Lori's page here.
I hope you had a great holiday weekend!
I wanted to share some special promos with you that are pretty exciting! These are additional programs that you can incorporate into your workout routine or use alone.
In July, subscribe to Volume 2 of One on One with Tony Horton and get your first month for just $0.01 (plus $2.95 s&h) plus a special pass-along "Pay It Forward" DVD—FREE!
Attention P90Xers: This program is perfect for you, because you can mix these heart-pumping, adrenaline-pushing workouts in with your current 90-day program or use them to keep your body looking sleek and sexy after those rigorous first 90 days!
"No Mercy" Full Edition DVD set, including 12 DVDs from the first year of the series in a deluxe collector box, will be available soon for the special price of $119.95.
Also, Kathy Smith's Project U: Type 2 is HALF OFF!!! If you haven't already taken advantage of the 50% off sale of this great program supported by the American Diabetes Association, you're in luck! See, we're not only celebrating our independence in July; we're also celebrating "Freedom from Diabetes" by continuing the sale through July 31st.
You get fantastic DVD workouts, meal plan, success chart, and audio inspiration all from one of the leading and most respected fitness experts in the country. Take advantage today! Your results could last forever, but this offer won't.
Check these out by logging in or click here.
Please remember that if you ever need help, motivation or support with your health goals, please let me know. I am here for you!!!
This weekend is one of the biggest and best holidays....Independence Day. With that comes a lot of fun, food, friends and family. I love parties and I love the food that comes with them. There are lots of dishes that are typically there that I can't make so I tend to over indulge in them. I thought today's post would be a good reminder for us all to practice portion control this weekend. Go ahead and have some of your favorite dish, just remember what a serving size should look like.
Grain Products - What One Serving Looks Like
1 cup of cereal flakes The size of a fist
1 pancake A compact disc
½ cup of cooked rice, pasta, or potato ½ of a baseball
1 slice of bread A cassette tape
Fruits and Veggies - What One Serving Looks Like
1 cup of salad greens A baseball
1 medium fruit A baseball
½ cup of raisins A large egg
Dairy and Cheese - What One Serving Looks Like
1 ½ oz. cheese 4 stacked dice
½ cup of ice cream ½ baseball
1 cup serving of milk, yogurt, or fresh greens The size of a fist
Meats and Alternatives - What One Serving Looks Like
3 oz. meat, fish, and poultry Deck of cards
3 oz. grilled/baked fish Checkbook
2 Tbsp. peanut butter Ping pong ball
Fats - What One Serving Looks Like
1 teaspoon of oil The size of your thumb tip
Source: aarp.org
Soup might be the last thing you think of this year but this is one dish that is easy to make and really tasty. Enjoy!
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