10 TIPS TO SURVIVE WEEKEND TEMPTATIONS!

10 TIPS TO SURVIVE WEEKEND TEMPTATIONS!

Its Friday and I'm sure your weekend is packed with parties, family gatherings and eating out! ALL packed with opportunities to sabotage the hard work you put in this week!

To keep from having to stress every time you go out in public to a restaurant or an event here are some tips from Tosca Reno's Stripped book to keep you on track!  

Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more. 

3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar. 

4. Broth is best. When there is no salad option have a broth based soup. 

  

5. NO BREAD PLEASE! Remember this is not helping you achieve your 10 pound weight loss goal.

6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols. 

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.

8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out). 

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!

If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing. (Shakeology is usually my GO-TO!)

If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic. 

One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives. 

Meet a friend at the gym

Have a game night at home with healthy clean snacks

Batters up- organize a kickball or softball game in your neighborhood or with the kids.

Volunteer together at a local charity

Meet at the park for a walk or bike ride

I know it's not EASY... but I promise you, it WILL be worth it!

HELP! I STARTED A WORKOUT PROGRAM AND I'M GAINING WEIGHT!

HELP! I started a workout program and I'm GAINING weight!

{By Chalene Johnson via interview from http://www.sparkpeople.com}

Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomenon with any new exercise program, such as Turbo Kick, Turbo Jam, Hip Hop Hustle, or others! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.

The motivation to start a new exercise program is almost always to lose weight. However, what most personal trainers know--and most at-home exercisers do not--is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.

The temporary weight gain explained:

When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit!

When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report absolutely for every single woman (and man) in our group, the weight increase was temporary and never lasted more than two weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.

If you follow a multi-phase exercise plan, such as ChaLEAN Extreme, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
My own personal example of this is running 10Ks. I don't do it very often, maybe once or twice a year. Even though I run on a regular basis, when you run a race, you push much harder. It's natural for me to be insanely sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean results. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting ourselves. Soreness forces you to give those muscles a break. Ultimately you will lose the weight and you will change your metabolism in the process.
The key is understanding that this is a normal and temporary and stick with the program!

When to be concerned: 

If you experience a significant weight gain (exceeding 5 pounds) that does not begin to decrease rapidly after the second week, guess what it is? I'll give you one hint... you put it in your mouth and chew it. You know it! Your food (or calorie-laden beverages). News flash, friends… exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight!

So if after two weeks you are not losing weight and have gained weight that's not coming off, it's time to take a close and honest look at your food intake. Start using SparkPeople's Nutrition Tracker regularly, and be honest.

Moral of the story: Be patient young grass hopper. You'll be lean and mean in no time!

HOW TO SAVE MONEY ON SHAKEOLOGY

Why I Believe that Shakeology is my healthiest meal of the day!!!

I’ve got to admit, I was very skeptical at first about Shakeology. Even though I researched Shakeology’s ingredients and thought they were amazing, I still did not see the value of Shakeology until I decided to order an P90X Beachbody Challenge Pack (which came with a 30-day supply of Shakeology) and signed up as a Coach to get the biggest discount. After just after a few days of using Shakeology, I felt like a new me.

So we decided that both my wife and I should be using Shakeology on a daily basis. Sure at first glance that can seem like a financial burden, but once I figured how much I would spend on daily basis on junk like Mt Dew and candy bar it was an easy switch. Let alone how much it would cost you to put together 30 healthy meals with the same nutrient values, $3.50 per meal was a bargain for us.

Here is how I look at affording TWO bags of Shakeology every month.

Things I DO NOT buy:

• I DO NOT buy bottled water. The price of water in a bottle is ridiculous! I have a filter and make my own bottled water.

• I DO NOT buy fancy coffees. Starbucks admits they have an 80% markup.

• I DO NOT buy gum, candy, cookies, any snackie things, or desserts. It wouldn’t make any sense to care enough about my health that I buy the best shake on the planet with 70 superfoods to nourish myself with and then turn around and tear down my health by filling my body with junk food.

• I DO NOT eat out very often. Some months we will eat out twice, other months I eat out zero. I buy good food from the store and make good meals at home.

• I DO NOT have a gym membership. Instead, I work out right in my living room, at the touch of the remote, with Beachbody programs that are created by some of the best trainers on the planet. Plus, it costs me ZERO gallons of gas getting to and from my workouts.

• I DO NOT buy extra vitamins and minerals. Because Shakeology contains over 70 dense superfood ingredients, I do not need additional supplements. Food in its synergistic form works together to keep my body healthy, my cells fed, and my body overflowing with energy.

Why I think Shakeology is a great deal:

• Shakeology kills my junk food cravings. Because it’s so nutritionally dense, Shakeology gives my body what it needs in a form that can be easily absorbed. Plus, it’s so incredibly delicious that it feels like I’m having a treat. It’s the best of both worlds!

• Shakeology is soooooooo convenient. I just add it to water and it mixes easily.

• Shakeology is packed with superfoods. I used to buy separate superfoods to add to my smoothies. Then I realized that I was spending way more on my separate superfoods per month, even from discount sources, than I would spend on Shakeology. Compared to what I used to spend, I’m actually saving money by purchasing Shakeology!

One shake a day keeps me A-OK.

I believe that Shakeology affects my body in the best possible way when I drink it every day. If I were to drink it every other day, my results would not be as great. If I were to only drink it a couple times a week, my results would be even less. I get great results, only because I drink it every single day. It’s my secret weapon. It wasn’t until I had it in my hands and had been using it every day for a few days that I realized what a difference Shakeology could make in my life, and I have not been wrong about that.

It is so powerful, simply because it is a blend of 70 of the most densely nutritious ingredients that money can buy—and to me, it’s worth it. I am worth it. My health is worth it. I’m going to go make a Tropical Strawberry smoothie now and I’ll be sipping it with a straw while you read this. And, if you have some Shakeology and it has been sitting on a shelf, you should go make yourself a shake, too, and get that yummy stuff into your belly.

How to save Money on Shakeology

Option 1: (Home Direct Customer)

When you order as a customer – order Shakeology on Home Direct (monthly autoship).  When you do this, you get SUPER SAVER shipping!  So depending on where you are located that can save you about $9-$15 per month.  There is no contract or commitment for Home Direct, and if you’re not happy after 30 days, there’s a 30 day bottom of the bag guarantee.  Yep, it’s true – you can finish the whole bag and if you’re not satisfied, get your $ back.  But I bet after a month you’ll be addicted – don’t just take my word for it though, try it! Signing up for autoship for 1 year saves you about $100-120 on shipping costs!

Option 2: (Club Membership)

You can also become a Club Member with Beachbody.  With a club membership, you save 10% on your Shakeology.  The club membership costs about $39/every 3 months and it comes with a lot of cool features like a personalized nutrition plan, 10% off your all of your purchases, cash prizes for working out, On demand service with $2000.00 worth of workouts and VIP access to celebrity trainers!  This is a great option if you’re interested in a personalized meal plan, or buying other things like vitamins, recovery formula, One on One monthly DVDS, or one of the newest fitness programs that Beachbody comes up with next.. 

Option 3: (Become a Coach)

Finally, the way to save the MOST money on your Shakeology is to simply become a Coach.  As a coach, you save 25% a month on your Shakeology!  That’s over $30 you save every month!! You can become a coach just for the discount, or you have the option to work with me to build your business for some extra income.  So here’s how it works:

Initially, you pay a $39.95 fee to sign up as a coach.  This fee is even WAIVED if you sign-up with a challenge pack or if you have purchase a challenge pack before. If you or your spouse are currently active military personnel you do not pay the $39.95 sign up fee regardless of purchasing a Challenge Pack or not. Also, as long as you are using a product like Shakeology monthly you will also get the $15.95 monthly fee waived for up to two years.

Every month after that, you pay a fee of $15.95.  This fee is an administration fee to keep your websites up and running and to maintain an online office for you – stuff you really don’t have to worry about unless you are interested in the business side of coaching.  So here’s the net savings per month:

You save $198.48  per bag every year as a coach! 

Contact me at 412-443-4204 or douglasknoxfitness@gmail.com before you sign up for a discount. This way we can go over all the options that will best serve your goals and needs.

A Healthier Easter

Just when you though you were safe from gut-busting holiday meals, along comes Easter, just full of unhealthy ways to indulge in food. But no worriest, you can still enjoy Easter and stay on a healthy eating plan. Below are a few ideas to help you plan a healthier Easter celebration.

Easter isn’t about the dinner. 

Focus on the meaning of the day, rather than what you’ll eat. Easter is, at it’s essence, all about life. So treat yourself by concentrating on living a healthy, purposeful life. Concentrating on the non-food traditions of the day,such as family togetherness, church rituals and worship, and enjoying the happiness of youngsters as they discover Easter eggs, rather than the holiday meal will help you keep perspective as you make healthier choices. And, once you’ve adjusted to looking at the bigger picture, you can make an informed decision about how much or how little you want to indulge.

Consider making healthy substitutions for unhealthy favorites.

Offer a lightly dressed, crisp salad along with the heavier dishes. Cut the fat, sodium and sugar where you can in foods like dressing, stuffing, green bean casserole, and desserts. Your family will rarely even notice if you  make a healthier, but small change to a recipe. For instance, while you can not get away with serving tofu instead of turkey, You can serve a butter-less roasted sweet potato mash instead of sweet potato casserole, without a fuss.

Skip the candy. 

Just say no to the marshmallow Peeps and chocolate bunnies and opt Instead for plastic eggs for your egg hunt. Then fill them with stickers, money, small toys and maybe one or two filled with a small piece of candy. You can even indulge in a piece yourself. 

Eat lighter for the rest of the day. 

If you do decide to treat yourself with a high-calorie indulgence, mitigate the damage by saving calories elsewhere during the day. For instance, eat a lighter breakfast or skip the goopy appetizers in favor of a splurge at dinner. Then, cut back a bit when you eat your next meal.

Take a walk together. 

Add in extra exercise to account for your Easter splurge. You could go for a walk before church, or get the whole family together to go for a walk after Easter dinner. Or even add a bit more time to your Monday-after-Easter workout.

Don’t show up empty. 

Don’t sit down to dinner on an empty stomach, it might encourage you to eat more than you’d planned. Research shows that having a light snack before being faced with an over-the-top meal can help you eat less. Here is a great opportunity to drink your Shakeology a few hours before dinner. What is Shakeology??? Watch this Video!!!

Reward yourself. 

If you’ve been working hard on your healthy eating plan and do resist all those tempting Easter goodies, consider giving yourself a non-food reward for sticking to your guns. How about a new outfit? Or even something that will help you reach your health goals like a Fitbit or a new pair of running shoes.

Happy Easter!!!

How to Stream Beachbody On Demand on Your TV

With Beachbody On Demand, we’re giving you unlimited access to stream hundreds of world-class Beachbody workout programs—anytime, anywhere.

Inside the Beachbody on Demand Member Library, you’ll find full Beachbody programs—including P90X, P90X3, TurboFire, Brazil Butt Lift, INSANITY, and more—as well as New and Noteworthy individual workouts for you to try out from some of our newest programs including 21 Day Fix EXTREME, INSANITY MAX: 30, and PiYo. You’ll also have access to nutrition guides, calendars, and much more at the touch of a button. And, over time, additional content will be added to the site, including programs you may have previously purchased on DVD.

With Beachbody on Demand, you can stream your workout on your laptop, on your smartphone, or on your tablet. As long as you can connect to the Internet, you can work out with Beachbody, no DVDs required. Want access to Beachbody On Demand, but not a Premium Paid Member of the Team Beachbody Club? Sign up here.

Want to see those streamed workouts on your TV? That’s easy.

How to Stream Beachbody On Demand to a TV via Chromecast

Follow the steps below to enable streaming of Beachbody On Demand content to a TV from your computer (Mac or PC), your mobile device (Android or iOS), or your tablet (Android or iOS).

Step 1: Ensure that all Beachbody On Demand StreamingRequirements are met. 

Step 2: Set up Chromecast on the desired TV and connect it to the in-home wireless network.

Step 3: Use the Chrome browser on a computer, mobile device, or tablet.

Step 4: Make sure both are on the same in-home wireless network.

Step 5: Load Beachbody On Demand in browser and log in.

Step 6: Click this icon in Chrome, to the right of the address bar. 

 
Step 7: Select appropriate Chromecast. Beachbody On Demand workouts should now be able to stream from your device to the TV.

How to Stream Beachbody On Demand to a TV via Apple TV

Follow the steps below to enable streaming of Beachbody On Demand content to a TV from your Mac computer or Apple mobile device.

Step 1: Ensure that all Beachbody On Demand StreamingRequirements are met. 

Step 2: Make sure the Apple TV and iOS device (iPhone, iPad, or Mac) are both connected to the same in-home wireless network.

Step 3: Enable AirPlay on the Apple TV device [Enter Settings > Verify AirPlay is active].

Step 4: Enable Airplay on the iOS device (iOS 7 operating system or higher required).

Step 5: Go to Beachbody On Demand on Team Beachbody and play the desired workout.

Step 6: Once the workout is streaming to the device, click the AirPlay button at the bottom right and select the Apple TV from list. Beachbody On Demand workouts should now be able to stream from your device to the TV.

WHAT IS THE DIFFERENCE BETWEEN 21 DAY FIX AND 21 DAY FIX EXTREME?

Are you a  21 Day Fix graduate or maybe you just want to get an amazing body in 21 days, or you are simply in a hurry to lose every last unwanted pound? Then 21 Day Fix Extreme is for you.

Post by Dream Big Fitness.

I will be sharing my personal results with the 21 Day Fix Extreme in a few weeks. So Stay Tuned!!!

What’s the difference between 21 Day Fix and 21Day Fix Extreme?

The original 21 Day Fix program was created for beginners to intermediate level. It’s great for someone who is completely new to exercise, who has significant amount of weight to lose, or who is at an intermediate level but needs to get their nutrition in order while breaking out an existing fitness routine with a new routine.

With 21 Day Fix Extreme…there is no chocolate, no wine, no “treats”. It’s designed to get you “shredded”! If you wanna be in the absolute best shape (like for competition prep) you have to eliminate those things! 21 Day Fix is for all walks of life – those who already workout and those who haven’t worked out a day in their life. 21 Day Fix Extreme is for those with some kind of fitness baseline.

How does the meal plan work?

There are two meal plans included with this program and each consists of eating REAL food. This is NOT a diet. It uses the same containers as 21 Day Fix but the meal plans are a bit stricter. If you’re wondering about the sizing of the containers, they are very generous. You may find that you actually struggle to get all of your meals in for the day. Eating clean is so very different from a more relaxed eating plan.

For example: Let’s say you’re used to eating about 70% clean. When you consume the same number of calories eating roughly 100% clean, you consume a lot more food!

The meal plans include:

Extreme Eating Plan ~ dialed in nutrition (more strict than the 21 Day Fix meal plan)

Countdown to Competition Plan ~ very strict meal plan designed to get you ready for the competition stage. This is the eating plan Autumn follows for competition prep.

Is there a modifier?

Yes! However, Autumn says that the modifier is still working at a good pace. If you’re familiar with Kat from the original 21 Day Fix program, the modifier in 21 Day Fix Extreme takes it to the next level. The modifier in Extreme basically reduces the impact in a lot of the workouts but the intensity is still there.

21 Day Fix Extreme Workouts?

Just like the original 21 Day Fix, the Extreme workouts are 30 minutes long. I honestly don’t like working out much longer than that. I prefer short, intense, effective workouts over lengthy ones.

The program includes:

Upper Fix Extreme

Lower Fix Extreme

Cardio Fix Extreme

Total Body Cardio Fix Extreme

Yoga Fix Extreme

Pilates Fix Extreme

Dirty 30 Extreme

What will I need?

You are going to need a set of light and heavy weights and a resistance band. Personally I was using 15 and 20 lbs but I would recommend starting with 5lb and 10 lbs to start. You will also a resistance band (note: if you are 6’-0” taller or above make sure you get a little band that will stretch far.)  is used quite frequently so make sure you have one of those. They are inexpensive and you can get them from any sporting goods store or Walmart.

Who is 21 Day Fix Extreme for?

Athletes

21 Day Fix graduates

Graduates of other Beachbody programs including Insanity, T25 and P90X

Those with a baseline of fitness (NOT beginners)

Those with a special event coming up (wedding, reunion, birthdays, etc.)

Anyone looking for a simple meal plan consisting of real food

Anyone looking for an effective home workout program

I’ll be opening up my second 21 Day Fix Extreme Test Group soon, so if you would like to join me, please fill out the form below. 

Welcome to Team Dream Big Fitness,

Fill out my online form.

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21 DAY FIX EXTREME STARTER GUIDE

It’s time!! My 21 Day Fix Extreme arrived early this week, and I’ve been planning and prepping my meals for the week! I am going to be 100% committed to this program because I know it’s going to bring me some results!

What is 21 Day Fix EXTREME?

 • A 21-day program that features simple portion control, clean eating, and extreme 30-minute workouts.

• The portion-control containers take all the guesswork out of how much you should eat.

• The Eating Plan will tell you exactly what to eat and when—and how to eat cleaner than ever.

• This is how you get seriously shredded in 21 days. What are the unique benefits?

• No other program has you eating this well and working this hard. It's going to take guts, intensity, and drive. But it's only 21 days.

• The 30-minute workouts are extreme. They combine steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body—to help you get shredded in a short amount of time.

• Seven workouts; one for every day of the week so your mind never gets bored and your body never adapts.

• For your nutrition, you'll not only be practicing portion control—you'll be eating ONLY clean foods. No treats. No cheats. No excuses.

• Autumn has included her own competition nutrition plan, which she uses to get stage-ready and ripped in 21 days.

 • After 21 days of extreme fitness and clean nutrition…you're going to have some serious results.

What is difference between the “21 Day Fix” and the “21 Day Fix  EXTREME”?

What do I need for the Workouts?

You are going to need a set of light and heavy weights and a resistance band. Personally I was using 15 and 20 lbs but I would recommend starting with 5lb and 10 lbs to start. You will also a resistance band (note: if you are 6’-0” taller or above make sure you get a little band that will stretch far.)  is used quite frequently so make sure you have one of those. They are inexpensive and you can get them from any sporting goods store or Walmart.

What do I need to do to prepare for the 21 Day Fix Extreme meal plan?

I started by reviewing the nutrition guide, calculating my calories, determining the number of containers I can have each day, and then printing off the tracking sheets. You can print off your own tracking sheets at www.teambeachbody.com under the GET FIT tab and Workout Sheets. They are seriously the best way to keep track of what you’re eating each day.

I created my own Excel spreadsheet for my personal meal plan which I have printed off and keep in the kitchen so I know exactly what I’m going to eat for each meal. On Sunday, I plan for the next week and prep anything I’ll need, like cooked chicken breast or veggies so that I’m not scrambling during the week.  “Perparation Is Everything”

I encourage you to make a meal plan and write it down like I did. It just makes it so much easier to know what you’re eating. You will be prepared with healthy foods in the house and won’t be guessing what you’re eating next, which can lead to poor choices.

The bottom line when it comes to the 21 Day Fix Extreme is there are no cheats when it comes to your eating and you’re doing workouts that push you to your max! I personally know that when it comes to losing the last 10 lbs or trying to get those abs to show, you’ve really got to dial in your nutrition and workouts and go extreme! Of course, this isn’t something you have to maintain forever, once you get the results, you can go into maintenance mode. I know it can be done! That’s why Beachbody has coaches like myself who are here to help. My job is to provide you support, guidance, tips, and accountability to start and finish the program!!

Also, I will be blogger about my journey every day. I will share with you my thoughts about the workouts and tips and tricks that have helped me. In addition, I will be logging all my meal plans for your review. So please check back ofen.

I’ll be opening up my second 21 Day Fix Extreme Test Group soon, so if you would like to join me, please fill out the form below. 

Welcome to Team Dream Big Fitness,

Fill out my online form.

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