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Sunday, July 27, 2014


You've set your sights on enjoying the warm summer months with your leanest body ever, but time's passing quickly and you're still sporting a bit of extra winter weight. So, you embark on a quest for the perfect diet plan! With only a few weeks to spare until you're on vacation, you know you need something intense. Here's where you have to be careful.
Commit to a quick-fix crash diet, and you could actually move away from progress rather than closer to your ultimate goal. Don't think it could happen to you? Don't be so sure. Many people damage their metabolism on a daily basis without even realizing it, and then they wonder why they aren't seeing results.
Your metabolism is responsible for determining precisely how many calories you burn on a daily basis. If it runs sluggish, your fat-loss engine will, too. Avoid these eight metabolism-wrecking mistakes to ensure your metabolism stays in high gear for the weeks to come!


When many people hop on a diet, their protein intake plummets. As calories go down, common sense might have you believe that protein should decrease accordingly. This, however, is incorrect. When you reduce your caloric intake, you actually need to bump up the amount of protein you consume. This helps prevent muscle mass loss which, should it occur, will halt your metabolism in a hurry since muscle is metabolically active tissue.
As you restrict calories and torch fat, be sure to target 1-1.5 grams of protein per pound you weigh each and every day. This number may seem high to some, but it will help you maintain lean mass and ensure your body doesn't dip into amino acids for energy.


Another vital error that can mangle your metabolism is starting a diet before you've built a solid base of lean mass, especially if you're already quite lean.
If you have a lot of fat to lose, it's wise to shed some before you focus on building muscle. However, if you're looking to go from lean to ripped and have very little muscle on your frame, you're far better off focusing your efforts on a clean bulking phase first.  Having added muscle on your frame will give you more metabolic ammo so when you do finally diet the process moves along faster and easier. In addition, if you're dieting to reveal a shredded physique, you need to accrue a decent amount of lean mass to reveal!


Do you consider yourself a cardio king or queen?
If you're not familiar with the term, it describes someone who devotes far too many hours of the day to low-intensity cardio training. It starts out innocuous enough: You spend 30 minutes per day on the treadmill, stair stepper, elliptical, or your cardio weapon of choice. At first, you see moderate results. You then decide to do twice as much cardio to double your results.
Up goes your cardio commitment! You see slightly better results, so you decide to add even more cardio. What if you went twice every day? Imagine the fat burning potential! The problem: You'll eventually hit a wall.
"You can't possibly constantly continue to increase your cardio more and more just to earn better results, or else you'll be living in the gym," explains Jen Jewell, who sees this happening all too often. "It's a vicious cycle."
Once you get to that point where it takes hours of cardio to maintain your current body weight, you'll feel trapped. Your body will adapt to all this cardio and, in time, you will stop seeing the results you once did. Always keep that in mind.
So, what should you do? Drop the slow-paced cardio and add a solid dose of high-intensity interval training, like a Tabata program, to your routine! In addition, turn your focus back to food. Remember, greater fat loss will come from changes to your diet, not hours spent on cardio machines.


I understand if you're determined to never miss a beat with your workouts. As you ramp up your fat-loss efforts, you might even start hitting the gym twice per day, once for cardio and once for weights. That's great, but not if it comes at the cost of a good night's sleep.
When you're overworked, something has to give. If it's your sleep time, you've just committed a fat-loss felony. Sleep is imperative for fat loss. It'll not only keep your metabolism stronger, but it'll also help you maintain better insulin sensitivity.
A lack of sleep will also drain your energy, making it nearly impossible to muster the drive to perform intense, fat-blasting workouts. Aim for 8 hours of sleep per night if you want to optimize your metabolism.


So, you achieved your goal weight and figure you'll add back one of the forbidden foods that previously resided on your do-not-eat list. But, before you know it, your entire diet is filled with the exact foods which caused you to gain weight in the first place!
In a fit of disgust at your lost results, you resolve to hop back on another intense diet to shed the weight. This process, known as yo-yo dieting, damages to the body and may crush your metabolism over time.  With each yo-yo diet attempt, your body will bounce back a little less, until you're hardly recovering at all. "This back and forth form of living is not healthy for the body or the mind," explains Jen Jewell.
Instead, find a diet that you can commit to for good. Even when you're working toward weight maintenance, you should have no problem following the same eating concepts you used to lose the weight in the first place.
Likewise, you also want to avoid the post-success binge-week. "Having a cheat meal after a competition or diet success is one thing," explains IFBB Physique pro Craig Capurso, "but having a binge week after a diet is sure to cause physiological, hormonal, and metabolic damage that can take months to correct."
(repost from:

6 Eat Clean To Do's

6 Do’s for Eating Clean: 

The easiest way to maintain good health and lose weight is to adjust your diet to include the most nutrient-dense foods and exclude high-calorie food with no nutritional value. This sounds simple, but can prove to be easier said than done. Darin Olien and Isabelle Daikeler, co-creators of Shakeolgoy,  have decided to simplify eating clean by providing these 6 essential tips to master clean eating and stay focused on your health-related goals!
1. Make fresh fruits and vegetables the center of your diet.
They’re dense with vitamins, minerals, phytonutrients, and fiber that your body needs! They’re also the perfect way to get the carbohydrates necessary to fuel your day without any of the health problems associated with processed, nutrient-depleted “bad” carbs (such as refined flour, bread, and chips). Fresh fruits and vegetables are also an especially strong source of antioxidants, which are vital for dealing with the stress of everyday life. And whenever possible, choose organic (which means it contains no pesticides or chemicals that can wreak havoc on your health).
2. Be picky about your proteins.
When we eat protein, it
s broken down into amino acids—our bodies’ building blocks—so where we get it from is important. Choose only the healthiest, leanest protein sources, and go organic, whenever possible.  People sometimes mistakenly believe that animal products are the only way to get protein. Not true! In fact, plant-based protein can be especially easy for your body to break down and utilize. Seeds, nuts, kale and other leafy greens, beans and other legumes, amaranth and other whole grains, quinoa, and tempeh are important for a healthy diet.
3. Don’t be afraid of “good” fats.
Fat is another important fuel source. It also helps you feel full and it transports important nutrients into your body. The trick is to avoid processed, oxidized, and hydrogenated fats while getting the right balance of good fats, especially fatty acids. The best way to do this is to avoid fried and fatty packaged foods while eating moderate quantities of raw nuts (not salted or roasted), seeds, avocados, olives and olive oil, coconut oil, and lean proteins.
4. Keep hydrated.
Water is critical to flushing out toxins, helping to absorb nutrients, and keeping the body running smoothly. We recommend that you drink half your weight, in ounces, every day. So if you weigh 150 pounds, drink 75 ounces of pure, filtered water. We recommend distilled water with a pinch of Himalayan salt added. Or tap water filtered through a reliable reverse osmosis or carbon filtration system. Much of the bottled water out there isn’t any cleaner than tap water, so invest in a stylish BPA-free plastic, high-grade stainless steel, or glass reusable bottle. They may seem pricey, but they’ll pay for themselves in a couple of weeks.
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5. Stay away from the junk
This may seem like the hardest part of clean eating, but after a few weeks of clean eating and Shakeology, you’ll be surprised by how packaged foods that contain artificial sweeteners, colors, flavors, and preservatives don’t even taste good anymore.
6. Eating right is not about rigidity.
There is no single perfect way to eat clean. Some people thrive on a vegan diet. Others thrive on a meat-based regimen such as Paleo. Finding out what works for you and what will help you achieve your personal goals is just a matter of exploration.  Pay attention to how your food makes you feel, keep a food journal, don’t be afraid to try new plans, and get in touch with what makes you thrive. Just make sure to keep it clean.

I also make sure to have Shakeology everyday as part of my overall health, nutrition & wellness. 

Sunday, May 25, 2014



100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges – 15 reps each leg
30 Walking Lunges – 15 reps each leg (light weight dumbbells optional)
50 Side-Lying Leg Lifts – 25 reps each leg, use ankle weights

Saturday, May 24, 2014

Tips to Stay on Track for Memorial Day Weekend

Memorial Day Weekend is here and it's time to have some fun in the sun! 

 Whatever your plans may be this weekend, remember this. This is a lifestyle, not a diet. Choose healthy, use portion control, and keep your eye on the prize and you can't go wrong. 

Here are some tips for any given holiday: 

1) Limit alcohol to 1 to 2 servings at the most. Make sure to dilute your alcoholic beverage with a bit of water for added reduction of calories 

2) Bring a couple of Ziplocks filled with nutritional snacks. Trail mix, nuts, raisins, grapes, protein bars are just some of many great choices. 

3) Hold a glass of water in your hand and sip your water a little at a time while mingling or standing around at the appetizer table. 

4) Don't fill up on a lot of appetizers. Treat yourself to one or two so you do not feel deprived, but have a limit in mind beforehand. Save your calories for the main course. Do make wise choices and focus on selecting things that are good for you like fruits and veggies. 

5) Keep yourself busy. Make it about the people you're seeing. Socialize, mingle, help out in the kitchen, play with children. Make it a feed-your-soul kind of day! 

6) Memorial Day Weekend is the perfect time to enjoy SO MANY healthful foods prepared in a summery way! GRILLING TIME IS HERE! Enjoy your favorite veggies on the grill. Brush on some Low-Calorie Marinade or Dressing on them. Have some nice shrimp on the Barbe! Get creative. The trick is to plan ahead and create a dish that you will thoroughly enjoy while still eating healthy at the same time! 

7) Keep your exercise appointments with yourself throughout the weekend. This will help to keep you mindful, motivated, and on track. It will also keep your metabolism working efficiently throughout the holiday festivities 

8) Make your earlier meals of the day lighter and reserve more calories than usual for the holiday meal 

The whole point is to do everything possible to set yourself up to succeed and continue to make progress.

Most importantly, remember that this journey is about progress and not perfection. The key is to make wise choices while not feeling deprived and making it a slice-of-life weekend! 

Stay strong, stay the course, and remember that you can do anything you set your minds to! 



Tuesday, May 20, 2014

What's a Refeed?

What's a Refeed?

HIGH CARB DAY TO BURN FAT! When dieting & in a calorie deficit (cutting ) your leptin hormone levels will drop down with low leptin levels it becomes much harder to burn body fat as leptin is KING of all fat burning hormones, so including a re-feed DAY into your cutting diet is highly recommended. 

On a re-feed day you increase your carbohydrate intake by 100% (or more) increasing your calories up to maintenance level or slightly above so you are in a calorie surplus for this day (but still in a weekly deficit).

This re-feed is designed to boost your metabolism and increase your leptin levels so that you can continue to burn fat like a furnace!

My favorite re-feed foods are: Frozen yogurt, rice, oats, bananas, pancakes and yes, low fat cookies or anything low in protein/fat and high in CARBS!

WHAT IF....????

If one thing was holding you back from taking advantage of this opportunity of becoming a Beachbody coach, what would it be?…what if

And for a second, I want you to play “what if” with me…what if you became a coach?”What if” you never made a penny but you got healthier–that’s it! You started drinking shakeology (for a discount), working out consistently with the help of your fellow coaches, what if you started feeling better, being present in your family’s lives, having more energy and just feeling ALIVE! Would it be worth it?
“What if” you shared Beachbody with a friend who was diabetic, depressed and on a downward spiral just praying for someone to reach out and help notice them..they just aren’t in a place to get started on their own. They are defeated. YOU are THAT person! YOU reach out and play a huge part in changing/saving their life! Would it be worth it?
“What if” you jumped wholeheartedly into this opportunity and committed to doing whatever it takes? You do the small, consistent tasks daily no matter what’s going on in your life because you not only dream of something better, you KNOW it’s out there and you are DETERMINED to get it! You commit to be here a year from now! You have big dreams and realize this is an amazing outlet to get you there! You do the 3 vital behaviors relentlessly because you KNOW you were DESTINED FOR GREATNESS! In 2 years, you are making a six figure income, helping people–feeling blessed and humble and thankful! Would it be worth it?
“What if” you forgot about it…this coaching thing’s not for me..fears, apprehensions, preconceived notions, whatever the reason…you just don’t want to do it. You don’t have to. But I challenge you today to think about the things in your life that make you unhappy or miserable…what are you doing about them? Five years from now, will you be having the same bad day– overworked, underpaid, tired and stressed? What if you DID something about it instead. Would it be worth it?

What if?

(REPOST from Jessica Nelson) 

Bowser Nelson