Wednesday, March 9, 2011
Charlie Sheens ABC interview
Wow I've tried to ignore the whole Charlie Sheen thing.! I failed so here it is.. :)
6 Ways to Fire Up Your Metabolism
By Monica
Ciociola via beachbody newsletter
It can be discouraging when your results don't seem to match the efforts
you're putting into getting in shape. But instead of giving up on your fitness
program, or worse, diving into the Twinkies® (trust me, you'll regret
it!), try making just a few easy changes to your diet and your lifestyle.
Sometimes the smallest things—like getting more protein in the morning or enough
rest at night—can lead to the biggest weight loss surprises.
Ciociola via beachbody newsletter
It can be discouraging when your results don't seem to match the efforts
you're putting into getting in shape. But instead of giving up on your fitness
program, or worse, diving into the Twinkies® (trust me, you'll regret
it!), try making just a few easy changes to your diet and your lifestyle.
Sometimes the smallest things—like getting more protein in the morning or enough
rest at night—can lead to the biggest weight loss surprises.
- Don't skip breakfast. Eating lean
protein in the morning will help get your metabolism revved up for the day
ahead. Protein from egg whites, for instance, will help stabilize your blood
sugar, make you feel fuller, and keep you from overeating later in the
day. - Resistance training. Working out
with some form of resistance—resistance bands, weights, or a stability
ball—helps build your muscles. And because one pound of muscle burns way more
calories than a pound of fat does, the more muscle you have on your body, the
higher your metabolic rate will be. 
Interval
training. Short 10-minute explosive cardio sessions
followed by less intense cardio for the same amount of time will rev up your
metabolism. For some of the best interval training workouts, check out INSANITY® or TurboFire®.- Get your beauty rest. Human growth
hormone works directly on cells to increase your metabolic rate by 15 to 20
percent and can only be produced during the hours of deep sleep. So make sure
you get a good night's sleep! - The magic mix. At mealtime, try
consuming lean proteins from chicken and white fish along with complex
carbohydrates from fruits and veggies. This magical combination will speed up
your metabolic rate as food is transformed into usable nutrients, and you'll
build muscle and burn fat during the digestive process. - ¡Ay, caliente! Studies show that hot
peppers, spices, green teas, and caffeine can give your metabolism a sudden
surge by stimulating the release of stress hormones. If jalapeño and cayenne
make you wince, turn to our all-natural Slimming
Formula supplement, which contains green tea, for the same
metabolism-boosting effect.
Tuesday, March 8, 2011
Grilled Dijon Chicken
Via Team Beachbody mealplanner
My Meal for Tonight! yummy yummy!! :)
My Meal for Tonight! yummy yummy!! :)
- 2 skinless chicken breasts (thawed)
- 1 clove garlic, finely chopped
- 1/4 cup Dijon mustard
- 2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
- 1 tsp. salt
- 1/2 tsp. pepper
- 1 Tbsp. olive oil
Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2.
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 314
Protein: 38 g
Fiber: 4 g
Carbs: 6 g
Fat Total: 15 g
Saturated Fat: 2 g
Ready for Insanity Asylum?
It's due to release in mid-April. The workout will be a 30-Day workout and retail for $89.85, coach price is $67.39 .
ASYLUM will contain 7 workout DVDs that average 60 minutes each. They are called:
- Speed & Agility
- Vertical Plyo
- Relief
- Strength
- Game Day
- Overtime
- Back to Core
Equipment will be included with an Agility Ladder and Speed Rope (A deluxe set will be available also, that will include extra workout equip, but no additional dvd's). The nutrition guide is called "Get Shredded".
Also the Asylum will include Hybrid Calenders for both Insanity and P90X - THREE SCHEDULES IN TOTAL.
If you want to be notified as SOON as the release date comes out MESSAGE ME WITH YOUR NAME AND EMAIL!!! coachjennalynn73@gmail.com
The best way to get the discounted price is to enroll as a Coach - that way, you can also get the 25% discount on Shakeolgy, which helped me lose about 5% Bodyfat during my last Insanity round! Message me for the details!
http://beachbodycoach.com/JennaLynn7
Sunday, March 6, 2011
Wednesday, March 2, 2011
6 Simple Rules for Eating Sugar
By Denis Faye via Beachbody newsletter
Few topics boggle the minds of dieters and fitness enthusiasts the way sugar
does. Is this simple carbohydrate the key to unlocking elite sports performance?
Or is it the chains that drag our country deeper and deeper into the obesity
epidemic? Annoyingly, the answer is "both." But before you throw your hands up
in frustration and grab yourself a Twinkie®, let's take a minute to
talk about sugar. It's not as complex as it seems. In fact, with just a few
guidelines, it's incredibly easy to use these simple carbohydrates for good
instead of evil.
Here's a grossly over-simplified look at how sugar, also known as simple
carbohydrates, works. Just as with all carbs, you eat sugar and it's absorbed by
your blood, where, if you have the right amount of insulin in your system, that
insulin converts the sugar to energy. However, if you introduce too much sugar
into your system, the insulin stores it as body fat. A little stored body fat is
fine; the body likes some emergency fuel. However, if your blood sugar spikes
too often and the insulin has to work too hard converting fat, this can lead to
a variety of health issues, including type 2 diabetes and heart problems.
As we'll discuss later, when your body obtains sugar from natural sources,
like fruits and veggies, the process tends to be checked by fiber, which slows
absorption. However, when you eat foods with added sugar, this can
overwhelm the usual checks and balances, causing problems like those nasty blood
sugar spikes. To make matters worse, consuming too much added sugar can cause a
host of other problems, including tooth decay, increased triglycerides (or
stored fat), and malnutrition (from overconsumption of foods filled with empty
calories and deficient in nutrients).
If you wanted one overarching rule to work from, you might choose to avoid
added sugars entirely. You'll get all the energy you need from foods with
naturally occurring sugar. That said, there are times when refined sugar is OK
or even beneficial. If you're able to build yourself a lifestyle completely free
of added sugar, nice work. But for the rest of us, the trick is moderation.
One teaspoon of table
sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee
in the morning and you dump the proverbial spoonful of sugar in each, that's 30
calories. If the rest of your diet is tight and you're active, it won't matter.
If you're trying to lose weight and are eating at a severe deficit, you'll
probably want to skip those few spoonfuls of sugar, because table sugar is
nutritionally void and you want every calorie to count nutritionally. Other than
that, though, life's short—enjoy your java.
Agave nectar, honey, beet sugar, cane sugar, brown sugar, dextrose, high
fructose corn syrup (HFCS), whatever. At the end of the day, they're all simple
carbs, unregulated by fiber with minimal micronutrient value. Sure, you might
prefer one over the other. I like honey because I'm a bit of a whole foods
person and it does have a tiny bit of nutritional value, but I still know that
if I eat too much, it'll make me fat.
And you thought Invasion of the Body Snatchers was creepy . . .
Avoiding the obvious sweetened foods, like soda, cake, cookies and pies, is only
half the battle. Manufacturers add HFCS (as well as other sugars) to a
mind-boggling amount of foods because it adds flavor. If it's in a bottle, box,
or can, read the ingredients. You'll find sweeteners in everything from ketchup
to peanut butter to bread to salad dressing. With a little effort, you can
usually find versions of the same food with no added sugars or HFCS that are
more nutritious and taste just as good.
When the low-carb
"revolution" hit in the early aughts, fruit was demonized for its sugar content.
This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it's also
usually loaded with fiber, which slows sugar absorption, making it an ideal way
to get your simple carbs without straining your little insulin buddies. Fruit is
also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled
with water, yet another benefit.
Even relatively low-fiber fruits like bananas offer far too many benefits to
be denied. Bananas, in particular, are rich in electrolytes, which are crucial
to sports performance. As I always say, I defy you to introduce me to an
overweight person whose biggest indulgence is fruit.
You can think of the ingredients in Shakeology®
the same way. Sure, there's a little sugar in there, but the protein and fiber
slow absorption and the massive amount of nutrients makes it all worthwhile.
You're sitting around watching television. You haven't done much today. Your
glycogen stores are up, and because you've eaten normally, your blood sugar
level is balanced. Time for some P90X
Results and Recovery Formula®? Probably not.
Conversely, you just blasted a killer workout. You've blown through your
blood sugar and your glycogen, leaving you shaky and tired. Getting some sugar
in there now to help you recharge fast wouldn't be such a bad idea. Furthermore,
since it'll rush in so fast, it's a great opportunity to add some protein and
micronutrients to that sugar blast, because they'll rush into where they're
needed just as quickly.
If you genuinely gave the workout your all and you're truly wiped out, you
won't even come close to storing that sugar as fat.
So there you go. Not so tough, huh? With a little forethought and
self-control, keeping an eye on your carbs can be, ahem, a piece of cake.
Few topics boggle the minds of dieters and fitness enthusiasts the way sugar
does. Is this simple carbohydrate the key to unlocking elite sports performance?
Or is it the chains that drag our country deeper and deeper into the obesity
epidemic? Annoyingly, the answer is "both." But before you throw your hands up
in frustration and grab yourself a Twinkie®, let's take a minute to
talk about sugar. It's not as complex as it seems. In fact, with just a few
guidelines, it's incredibly easy to use these simple carbohydrates for good
instead of evil.
Rule #1: Just say "know."
Here's a grossly over-simplified look at how sugar, also known as simple
carbohydrates, works. Just as with all carbs, you eat sugar and it's absorbed by
your blood, where, if you have the right amount of insulin in your system, that
insulin converts the sugar to energy. However, if you introduce too much sugar
into your system, the insulin stores it as body fat. A little stored body fat is
fine; the body likes some emergency fuel. However, if your blood sugar spikes
too often and the insulin has to work too hard converting fat, this can lead to
a variety of health issues, including type 2 diabetes and heart problems.
As we'll discuss later, when your body obtains sugar from natural sources,
like fruits and veggies, the process tends to be checked by fiber, which slows
absorption. However, when you eat foods with added sugar, this can
overwhelm the usual checks and balances, causing problems like those nasty blood
sugar spikes. To make matters worse, consuming too much added sugar can cause a
host of other problems, including tooth decay, increased triglycerides (or
stored fat), and malnutrition (from overconsumption of foods filled with empty
calories and deficient in nutrients).
If you wanted one overarching rule to work from, you might choose to avoid
added sugars entirely. You'll get all the energy you need from foods with
naturally occurring sugar. That said, there are times when refined sugar is OK
or even beneficial. If you're able to build yourself a lifestyle completely free
of added sugar, nice work. But for the rest of us, the trick is moderation.
Rule #2: Less is more.
One teaspoon of table sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee
in the morning and you dump the proverbial spoonful of sugar in each, that's 30
calories. If the rest of your diet is tight and you're active, it won't matter.
If you're trying to lose weight and are eating at a severe deficit, you'll
probably want to skip those few spoonfuls of sugar, because table sugar is
nutritionally void and you want every calorie to count nutritionally. Other than
that, though, life's short—enjoy your java.
Rule #3: Sugar is sugar is sugar . . .
Agave nectar, honey, beet sugar, cane sugar, brown sugar, dextrose, high
fructose corn syrup (HFCS), whatever. At the end of the day, they're all simple
carbs, unregulated by fiber with minimal micronutrient value. Sure, you might
prefer one over the other. I like honey because I'm a bit of a whole foods
person and it does have a tiny bit of nutritional value, but I still know that
if I eat too much, it'll make me fat.
Rule #4: . . . and it's hiding behind every corner.
And you thought Invasion of the Body Snatchers was creepy . . .
Avoiding the obvious sweetened foods, like soda, cake, cookies and pies, is only
half the battle. Manufacturers add HFCS (as well as other sugars) to a
mind-boggling amount of foods because it adds flavor. If it's in a bottle, box,
or can, read the ingredients. You'll find sweeteners in everything from ketchup
to peanut butter to bread to salad dressing. With a little effort, you can
usually find versions of the same food with no added sugars or HFCS that are
more nutritious and taste just as good.
Rule #5: No, the sugar in fruit isn't bad for you.
When the low-carb "revolution" hit in the early aughts, fruit was demonized for its sugar content.
This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it's also
usually loaded with fiber, which slows sugar absorption, making it an ideal way
to get your simple carbs without straining your little insulin buddies. Fruit is
also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled
with water, yet another benefit.
Even relatively low-fiber fruits like bananas offer far too many benefits to
be denied. Bananas, in particular, are rich in electrolytes, which are crucial
to sports performance. As I always say, I defy you to introduce me to an
overweight person whose biggest indulgence is fruit.
You can think of the ingredients in Shakeology®
the same way. Sure, there's a little sugar in there, but the protein and fiber
slow absorption and the massive amount of nutrients makes it all worthwhile.
Rule #6: Occasionally, a hit of straight sugar is a good thing.
You're sitting around watching television. You haven't done much today. Your
glycogen stores are up, and because you've eaten normally, your blood sugar
level is balanced. Time for some P90X
Results and Recovery Formula®? Probably not.
Conversely, you just blasted a killer workout. You've blown through your
blood sugar and your glycogen, leaving you shaky and tired. Getting some sugar
in there now to help you recharge fast wouldn't be such a bad idea. Furthermore,
since it'll rush in so fast, it's a great opportunity to add some protein and
micronutrients to that sugar blast, because they'll rush into where they're
needed just as quickly.
If you genuinely gave the workout your all and you're truly wiped out, you
won't even come close to storing that sugar as fat.
So there you go. Not so tough, huh? With a little forethought and
self-control, keeping an eye on your carbs can be, ahem, a piece of cake.
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