How to Change Your Beachbody Coach

MAKE ME YOUR COACH

I wanted to make a really clear post explaining step by step how you can change your Beachbody Coach. Beachbody is an awesome company that gives everyone that buys their products a Beachbody Coach. This ensures you will stick with your workouts, follow your nutrition plan, and have someone you can talk to that has completed the workout program you are doing.

Unfortunately there are many coaches that are simply inactive, or signed up simply to get a 25% discount. I end up getting many people messaging me telling me “Doug, can you be my Beachbody Coach? I love your transformation, positive attitude, and the information you provide.” The answer of course is absolutely I can be your Beachbody Coach! I am dedicated to ensuring you get the most incredible results possible with the Beachbody workout programs.  So the ball is in your court!

Changing Your Beachbody Coach

First of all, if you don’t have a Beachbody Coach, adding me as your FREE coach is as easy as signing up for a Free Team Beachbody Account.Just click here and it takes two minutes. 

If you have already been assigned a Beachbody Coach, and would like me to become your Coach, you have a couple of options.

1. The best way I found is to just call Team Beachbody customer support at 1-800-240-0913. You can simply ask them to change your Coach and they will be happy to help you. You will have to provide them with the following information. 

(New Coach name) Douglas Knox

(New Coach ID#) 365899

(New Coach username) dknoxripped

(New Coach Email) douglasknox59@gmail.com

Then they will ask you for your information. Your name, your email address, and your beachbody username. There you go… it really is as simple as that.

2. Change coaches by email: send an email to Beachbody at customerservice@TeamBeachbody.com and let them know that you would like to switch Coaches. Give them the same information as in Option 1. 

It will take a few days you will be switched over to your new Coach. I personally just like taking to someone on the phone to make sure everything is done right.

So Coach…What is the next step to reaching my goals?

The best thing you can do for yourself in my experience, is to get involved in our teams next Challenge. We have limited resources, so I need to make sure that we are working with people that REALLY want change. If this is you, PLEASE fill in the form below and explain exactly why you want to take part in the Beachbody Challenge.

Apply To Join Our Beachbody Challenge

Now that I am your coach
You need to connect with me on Facebook so I can keep up with you easily! I am always on Facebook helping out my Beachbody Challengers. I am one of the most available Beachbody Coaches I know, so make sure you add me at: https://www.facebook.com/douglas.a.knox

What Do I Do As A Beachbody Coach?

I want you to know I take this very seriously, and I want to help you succeed with Beachbody. Some of the things that I do as a Beachbody Coach to help you obtain optimal results with your fitness include:

• Talk to you about your fitness and nutrition goals.
• Set realistic goals and ways you can track your progress.
• Help you pick the home workout program that is right for you.
• I keep you on track by checking in on you to ensure you are “pressing play” and following your nutrition plan.
• Talk to you about the workout modifiers, and how you can do workouts with proper form but less impact and still get incredible results.
• I run Facebook Challenge Groups, where people I am coaching work together to get incredible results and keep each other motivated.
• Provide you with the best prices on Beachbody Workouts, and in most cases many bonuses you can’t get anywhere else.
• I explain how you can pay it forward and help other people just like you get incredible results, and get paid for it!

I’m looking forward to becoming your Beachbody Coach! If you have any questions at all, please add me on facebook or email me at: teamdreambigfitness@gmail.com

Healthy Holiday-Eating Strategies

Fend off holiday weight gain with these easy eating tricks.

Bring Your Own Food

Contribute a healthy dish to a gathering to ensure there’s something you can indulge in.

*Helpful Tips*

• Eat the best-for-you offerings first: For example, hot soup as a first course―especially when it's broth-based, not cream-based―can help you avoid eating too much during the main course.

• Stand more than an arm's length away from munchies, like a bowl of nuts or chips, while you chat so you're not tempted to raise your hand to your mouth every few seconds.

Don't Go Hungry to the Mall

To cut down on the lure of the food court, never go to the mall on an empty stomach.

*Helpful Tips*

• Keep healthy snacks and bring water with you at all time. If you drink a big glass of water or snack on some healthy nuts or dry fruit before your enter the mall, you will fill full and less temped to grab something unhealthy.

• Choose a proper restaurant over the grab-and-go food court whenever you can. Restaurant today will have heathier choices that are clearly marked on the menu.  Request a table away from loud sounds and distractions, which can cause you to eat more. The bright lights and noisy hard surfaces can speed up the rate at which you eat and lead to overeating.

Keep Track of What You Eat

Maintain a food diary to help you stay committed to your goals during this risky eating period.

*Helpful Tips* 

• All about the App. We have some many ways to track our food intake these days. Apps like “MyFitnessPal”and “LoseIt” are great options for you.

• Zip yourself into your favorite pair of slim-fitting pants once a weekand note how they fit. Too tight? Adjust your eating and exercise habits. Just right? Keep up the good work. 

• Rate yourself  you can use a simple rating system each day on how your nutrition was for the day. 1-5 seems to work the best for me. I am honest with myself and make a note at the end of the day. If I average a 4.5 or above for the week, I know I am staying on track.

Snack Before a Party

Before going out, have a healthy snack to curb your appetite.

*Helpful Tips*

• Eat breakfast: This has been shown to prevent overeating later in the day.

• Choose foods wisely: Filling your plate with low-calorie items, such as leafy green salads, vegetable dishes, and lean proteins, and taking smaller portions of the richer ones. That way, you can eat a larger amount of food for fewer calories and not feel deprived.

• Water, Water Water: When you get to the Party and before you do anything drink a tall glass of water. Dehydration can often mask itself as hunger and you will also suppress your appetite for the Start.  

Manage Portion Size

Take sensible portions so you don’t end up eating too much.

*Helpful Tips*

• Use smaller plates and serving utensils. Try a salad or dessert plate for the main course and a teaspoon to serve yourself. What looks like a normal portion on a 12-inch plate or a trough like bowl can, in fact, be sinfully huge.

• Pour drinks into tall, skinny glasses, not the fat, wide kind. You are more likely to pour 30 percent more liquid into squatter vessels. 

Keep Up the Exercise

You’re determined to squeeze in at least 4 or 5 workouts a week, no matter how busy you get.

*Helpful Tips*

• Break it up. If you don’t have time for your daily four-mile walk, do a few 10- or 15-minute spurts of exercise throughout the day. 

• Do the unusual Park far away at all the stores you visit. Take the stairs and not the elevator or escalator. Do an extra 10-15 minutes of exercise while you watch your favorite program. After you shovel the snow in your driveway, help an older neighbor with their driveway. 

Choose Your Indulgences

You intend to stave off feelings of deprivation by allowing yourself a “cheat” day a week.

*Helpful Tips*

• Plan in advance to eat a little more and be a little more flexible at this time of year, when you face daily temptations. That way, you can savor the culinary joys of the holidays a little more often and you'll be less likely to binge. For instance, rather than inhaling four sugar cookies on your cheat day, allow yourself one as a dessert when the mood strikes. Then make one little switch during the day to account for those calories―maybe skipping that morning latte or cutting out an afternoon snack.

• Choose your indulgences wisely.Instead of wasting calories on foods that you can have at any time of the year, pick items that are truly special and unique to the season, like your grandmother's candied yams or your daughter's first batch of Christmas cookies.

Who wants to WIN A FREE copy of INSANITY MAX 30

If you would like to get your copy before EVERYONE else, shipped to your door before the holidays, fill in your information BELOW. I'll be giving away ONE FREE COPY to ONE LUCKY person. Plus everyone who joins my group on January 5th will receive a FREE bonus workout.

I am so excited about this new workout from my man Shaun T. I have almost all of his programs, even HIP HOP ABS. (Hey who doesn't like to dance and burn some calories, especially when no one is watching.) This guy really knows how to push you to your limits. In fact… My biggest results have come from workouts like INSANITY and T25.

So What is INSANITY MAX 30?

It will be the craziest 30 minutes of your day and the best results of your life! It is 30 minutes a day of some of the hardest cardio and Tabata-style strength you’ll ever do to achieve maximum results. I’m talking shredded abs, crazy glutes, and ridiculous arms…a total-body transformation in just 60 days!

If you’re ready to push harder than ever before . . . and Dig Deeper than you ever thought you could . . . then NSANITY MAX 30 can help you see results you never thought possible. Because it’s not about finishing the workout, it’s about seeing how far you’ll go before you MAX OUT.

There’s no equipment needed in these killer cardio and Tabata-style strength workouts. Just push yourself to the MAX and get INSANE results in 30 minutes a day!

Why is INSANITY MAX 30 effective?

INSANITY MAX 30 can help you get ridiculous results in 60 days thanks to MAX OUT training. The goal is to work as hard as you can for as long as you can until you MAX OUT, to the point when you just can’t do anymore or you begin to lose form. Each workout pushes you to beat your last MAX OUT time to keep you accountable. Go one minute longer and you’ll get remarkably stronger, every single day. That’s how you lose more weight and get an INSANE body fast.

What makes this workout different then INSANITY?

Every day is a brand-new challenge in INSANITY MAX:30. With killer cardio, challenging Tabata-style strength workouts, plus 150 new moves designed to shatter your limits, It will make you push yourself  to work harder, go longer, and MAX OUT later. It’s not about making it through all 30 minutes. It’s about pushing yourself more each day to get the body you’ve always wanted in 60 days. And even though INSANITY MAX 30 is a challenging program, the great thing is you can follow the modifier, wherever your current fitness level is today. Just MAX OUT each day and you WILL see MAX results!

Think you’re not ready for INSANITY MAX 30?

When I did INSANITY for the first time… “I was very unsure of myself and did not think I was ready. But I JUMPED IN with both feet and did the best I could at the time”.  In my option there are several major benefits to this program.

1. Each workout has a modifier on screen. So even if you’re just starting out, you can follow the modifier and still get a killer workout.

2. You can stop and catch your breath once you MAX OUT. If you can go full out for 10 minutes today, the only goal you have is to better that mark each time. If you do that for 60 days… you will have CRAZY RESULTS!

3. Best of all, there’s no equipment needed, all you need is your own body weight and mother earth!

What is included with this program?

The entire 60 day program, Month 1 and Month 2, Max Out Calendar, Nutrition Guide, Program Manual, Restaurant Guide, Shakeology, Free shipping and a discounted price when you get it through me as a coach!  Plus when you order through me you get a FREE GIFT!  A special workout called SWEAT FEST!!!  (Special for you only) Plus as your coach, you will receive daily motivation, support, accountability and nutritional tips.

Who is ready to join me and celebrate the NEW YEAR with a better YOU!!!  You have nothing to lose and everything to gain. All Beachbody products come with a full 30 day money back guarantee if you are not fully satisfied with any of their products. I will even email you with a reminder of this guarantee.

START HERE:  

If I am not already your coach, please create a Free Team Beachbody Account HERE so that I am your coach.  

FREE INSANITY MAX 30 PROGRAM!!! Everyone that fills out the form below will be entered into my  drawing, and one LUCKY person will receive a FREE COPY!!!

Fill out my online form.

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Healthy Taco Stuffed Peppers

Ingredients

• 2 large green peppers, halved lengthwise + seeded
• 1 lb lean ground turkey
• 1 Tbsp reduced-sodium taco seasoning (I made my own   seasoning)
• ¼ cup tomato salsa
• ¼ cup reduced-fat, shredded cheddar cheese

Optional toppings:

reduced-fat sour cream

diced tomatoes

diced avocado

hot sauce

½ cup cooked yellow rice

Doug’s seasoning mix

• 1 Tbsp chili powder
• 2 tsp ground cumin
• 1 tsp coriander
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp dried oregano
• 1/2 tsp smoked paprika
• 1 tsp seasalt

Mix all the ingredients together. I made a large batch so that I didn't need to make it each time.

Instructions

Preheat oven to 350 degrees.

Brown ground turkey in a large skillet on medium heat.

Add 1 Tbsp of water and the seasoning to the turkey and stir.

Add salsa. If meat seems too dry, add a little more. Turn heat to low when turkey is heated thoroughly.

Add cheese and mix well.

Cut green peppers in half, top to bottom. Cut a semi-circle around the stem and remove the stem and seeds in one cut. Or leave the stems on like in the photo, up to you!

Repeat until you have four halves.

Place halves two at a time in boiling water for 3-5 minutes. The "skin" will lose a little brightness after the cook. (Beware, the peppers are slippery- tongs are helpful!)

Place peppers in a baking dish open side up and fill with your meat mixture.

Bake in the oven for 20-25 minutes.

Place on plates and sprinkle with the toppings of your choice.

Are We Emotionally Eating???

Be honest. Are you always hungry when you eat? Or, like most of us, do you sometimes use food as a comfort or distraction when you’re anxious, angry or upset?

Often when we talk about emotional eating, we’re thinking of people using food to deal with issues or stress. But happiness is also an emotion, and many of us also eat when we’re happy—at parties, and when we’re with family.

Occasionally turning to food to celebrate or forget your troubles doesn’t mean you have a problem. But letting your emotions dictate what and when you eat can hurt your fat loss efforts while leaving other issues in your life unresolved.

4 ways to tell if I am Emotionally Eating? 

 1. You eat when you are not physically hungry. Consider      how long ago it was since you ate. Was it 3 hours ago or a half hour? Is your body sending you any clear signals that you are hungry? Is your stomach grumbling? Are you low in energy?

“ I find that if I do not eat the right types of foods though-out the day, my body wants food more often.” If you eat six small healthy meals a day, your body will never feel stuffed and never feel hungry.  Think of your body as a wood burner… you would not stuff the burn full with wet wood and expect it to burn efficiently. No, you would add nice dry logs ever few hours to keep the fire burning as hot a possible. 

2. It is hard to find food that satisfies you. For this reason, you don't stop eating when you are full. You may find yourself scavenging for food or eating things you don't even like.

How many times have you left a restaurant and said “I am never going to eat that much food again”. I believe that psychologically... we still act like caveman, we never know when we are going to eat again so we better fill up now. Also, how many times were we told as children, "you better finish everything on your plate". It's all right not to finish a whole plate of food, especially at most restaurants that the portions are twice the size we really need. A great solution is to share a meal with a friend or spouse.

3. Cravings are triggered by an emotion such as anger, anxiety, or boredom etc.

I am not a big fan of food at all. To me it can be a waste of time to prepare and eat. When they come up with a way to take a pill once a day to completely nourish my body… I am all in. But I don’t think that is coming anytime soon. But when it comes to cravings, I have a big problem with ice cream and chocolate chip cookies. If I have them in my house they are gone in a day. It really does not matter how much or how many. So I keep those items away for the house as much as possible. But I did have times when I am down about something and I tell myself “screw it” I worked hard for weeks, “what can it hurt?” From my experience that is one of the worst things you can do to undo all your hard work. If you can’t just have one, then do not have any at all.

4. Comfort eating has a mindless component to it. You may not enjoy or taste the food because you are eating it mechanically, as if in a trance. Imagine sitting in front of the TV mindlessly popping chips into your mouth. 

This falls under the category of habit for me. Habits are so hard to break but so easy to start again. We have all been there before, so why not start a healthier habit and with time it will become second natural. The good news...now if you break a good habit, is becomes easier to get back on track.

 

4 ways to Stop Emotional Eating?

Thankfully, you can break the habit of emotional eating. It takes practice and finding creative, new ways to calm and successfully soothe yourself. The goal is to rewire your brain to identify non-eating behaviors as comforting.

1. Drink your water:

If you start by having a large glass of water 5 minutes before a meal, studies show that you will consume 1/3 less calories.

2. Buy stock on healthy foods:

Find some healthier food options that you really enjoy. Now this make take some trial and error, but once you have a list of items you enjoy… Stock up! Now instead of grabbing from the cookie, you now a something you enjoy as a treat that will reward your body.

3. One at a time: 

Start breaking your habits, “One at a time”. For me it was soda and candy bars first thing in the morning. I just replaced it with a high protein breakfast. Maybe for you it’s the drive thru window. Try keeping healthy snacks in the car at all times. This way you can grab a quick snack and drive right on by the fast food restaurants

4. Give yourself a break: 

These things take time, how and why we eat the way that we do has been years in the making. I wish we all could wake up tomorrow and knew exactly how and why we need to fuel or bodies, but that is not reality.  It’s going to take consistency, discipline and the willingness to go outside your comfort zone.  The compound effect of doing these behaviors over time will far outweigh the sacrifices you have to make in the short term. 

Balsamic roasted pork loin with roasted apples, balsamic glazed asparagus

Balsamic roasted pork loin with roasted apples

Ingredients

•  1 1/2 pounds boneless pork loin
•  2 medium red onions
•  3 red apples such as Ida Red, Rome, or Pink Lady
•  3 tablespoon extra-virgin olive oil divided
•  1 teaspoon kosher salt divided
•  1/2 teaspoon freshly ground black pepper divided
•  2 cloves garlic
•  1 tablespoon fresh thyme
•  2 teaspoons fennel seeds crushed if desired

Directions

Adjust the oven rack to the middle position and heat the oven to 400°F (204°C). Take the pork out of the refrigerator and place it on the counter.

Meanwhile, cut off both ends of the onions, then cut the onions in half from stem to opposite end and discard the skins. Place each half cut side down on the cutting board and cut in half again. You’ve just quartered your onions.

Cut the apples in half from stem to opposite end. Using a 1 teaspoon-size measuring spoon or melon baller, scoop out the core and the stem. Place each half, cut side down, on the cutting board and cut in half again. You’ve just cored and quarters your apples.

Place the onions and apples on a rimmed baking sheet lined with foil. Drizzle the onions and apples with 2 tablespoons oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper (about 12 turns on a pepper mill). Toss together with your hands and spread in a single layer.

Mince the garlic and toss it in a small bowl with the thyme, fennel seeds, the remaining 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Place the pork, fat side up, in the middle of the baking sheet, pushing the apples and onions aside as needed. Rub the entire pork loin with the garlic mixture.

Roast the pork until an instant-read thermometer inserted in the center of the pork loin reads 145°F, 45 to 60 minutes. (You’ll probably want to start checking the pork loin after 30 minutes, just to be safe. A slight pink hue in the center of your cooked roast is perfectly desirable.) Transfer the roast pork loin to a clean cutting board and let rest 5 minutes before slicing. Serve with the apples and onions.

Balsamic glazed asparagus

Ingredients

•       20-25 asparagus spears tough ends removed
•       1/3 cup balsamic vinegar
•       1 Tbs. olive oil
•       1/2 tsp. salt
•       1/2 tsp. freshly ground pepper
•       2 tsp. grated lemon zest       

·         

Directions

Preheat an oven to 450°F.

Spread the asparagus in a baking dish large enough to hold them in a single layer. Drizzle with the balsamic vinegar and olive oil, and sprinkle with the salt and pepper. Turn the asparagus spears several times to coat them evenly.

Roast the asparagus for 10 minutes, turning them from time to time. Remove from the oven, sprinkle with the lemon zest and turn the spears several times. Return them to the oven and continue to roast until the spears are crisp-tender and the color has darkened slightly, 5 to 7 minutes more.

Transfer the asparagus to a platter and serve immediately. Or, let the asparagus cool, then cover with aluminum foil and let stand at room temperature for up to 1 hour before serving. 

TOP 5 TIPS FOR A HEALTHY THANKSGIVING

Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays -- and keep the extra weight permanently.

But Thanksgiving does not have to sabotage your weight.  With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

Tip #1 - Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. We you get up in the morning, get in at least 15 minutes of exercise. Here is a list of activities you can do from home.

·    Take a walk outside or run in place at home.

·    Do 15 minutes of jumping jacks while watching your morning news.

·    Use an exercise for a little while in the morning and a little while in the evening.

·    Use a free smartphone app or online exercise video.

·    Rake leaves or shovel snow.

·    Walk the dog.

Here is a quick 15 minute workout. 

Tip #2 - Eat Breakfast

While you might think it makes sense to save up calories for the big meal, but eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast -- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be starving when you arrive at the gathering.

Tip #3 - Portion Control

·  Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without. Don't waste your calories on foods that you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.

·  Skip the Seconds.

Try to resist the temptation to go back for second helpings.Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert.

·  Choose Wisely.

While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories.  The good news is if you keep your portions small, you can enjoy whatever you like.

Tip #4 - Water and Alcohol  

Don't forget those alcohol calories that can add up quickly. Before you start your holiday festivities, drink a full glass of water. This will help suppress your appetite for both food and alcohol.

Tip #5 - Be Realistic

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

Shift from a mindset of weight loss to weight maintenance. You will be ahead of the game if you can avoid gaining any weight over the holidays.

And finally Thanksgiving is not just about the delicious bounty of food. It's a time to celebrate relationships with family and friends. So enjoy your friend and family and have a great Thanksgiving.

Easy Crock pot Potato soup with Popovers

Potato Soup

Ingredients:
1 30oz. bag of frozen diced potatoes
1 32 oz box of chicken broth
1 can of cream of chicken soup (10 oz)
1 pkg. cream cheese (8 oz, not fat free)
3 oz bacon bits
1 cup shredded cheddar cheese
salt and pepper to taste

Directions:
Put the potatoes in the crockpot. Add in the chicken broth, cream of chicken soup and half of the bacon bits. Add a pinch of salt and pepper.
Cook on low for 7-8 hours or until potatoes are tender.
An hour before serving, cut the cream cheese into small cubes. Place the cubes in the crock pot. Mix a few times throughout the hour before serving.
Once the cream cheese is completely mixed in, it's ready to serve.
Top with cheddar cheese and some additional bacon bits.

Popovers

Ingredients:

Vegetable oil cooking spray
6 large eggs, at room temperature
5 cloves garlic, minced
2 cups whole milk, at room temperature
1 1/4 cups (3 ounces) finely grated Asiago cheese
1/4 cup (1-ounce) shredded sharp Provolone cheese
1 1/2 cups all-purpose flour
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup chopped flat-leaf parsley

Directions:

Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F. Spray a 12-count muffin or popover pan with vegetable oil cooking spray. Set aside.

In a blender, add the eggs and garlic. Blend on medium speed until frothy, about 15 seconds. Add the milk and the cheeses and blend until smooth. Add the flour, salt, pepper and parsley. Blend on medium speed until incorporated. Pour the batter into the muffin cups, filling each cup to within 1/4-inch of the top. Bake, without opening the oven door, until puffed and golden, about 30 to 35 minutes. Remove the popovers from the oven and serve.