Shaun T's Fix Your 5 Problem Areas Cheat Sheet From DoctorOz.comTarget your problem areas with this 5-week plan from Shaun T, creator of the Insanity Workout. His combinations of foods and exercises are designed to help you shape your butt, thighs, waist and more on a daily basis. Shaun T, the creator of the Insanity Workout, has created a combination diet-and-workout regimen designed to bust your most common problem areas. Each food and exercise target a specific fat zone on the body. By eating certain foods at certain times of the day, you can maximize their effects.
Get the printable version of this cheat sheet.To See The Complete Dr Oz Clip With Shaun T Click On Link Below :
According to Shaun T, it takes about four weeks for the body to respond to these changes. But with his plan, he’s giving you five weeks to start noticing a difference and giving you some wiggle room for any slip-ups.
Most importantly, to correctly follow this plan, you should eat most of your food before 3 p.m. A new study found that people who ate 60% of their food before 3 p.m. lost weight faster. The people who ate later lost less weight – and it took more time to lose the weight. They also had lower insulin sensitivity, which is a risk factor for diabetes.
According to Shaun T, you should eat all the foods and meals on this 5-week plan before 3 p.m., with the exception of dinner.
Below, learn why the foods in Shaun T’s plan work well to target specific problem areas.
Pumpkin to Target Back Fat
Pumpkin has a low glycemic load (as opposed to glycemic index). Glycemic load combines a food’s glycemic index (which refers to the refined quality of carbs) with the quantity of the food available. Because pumpkins have a low level of carbs, it’s great for not only back fat, but fat all over the body. It’s also a great source of vitamins A and C, as well as fiber. You can have pumpkin in soups or in breads made with whole-grain flour.
Low-Fat Ricotta Cheese to Tighten Your Thighs
Ricotta cheese has 337 mg of calcium per half-cup, which is 34% of your recommended daily allowance. Studies show that boosting calcium consumption spurs weight loss in those who are calcium deficient. Calcium has been shown to regulate the way fat cells store, build up and break down fat. When your body is deprived of calcium, it conserves it, prompting the body to produce higher levels of calcitriol, a hormone that triggers increased production of fat cells. In fact, by giving calcium-deficient obese women an extra calcium supplement, British researchers were able to trigger 13 pounds of weight loss.
Microgreens to Slim Your Waist
Multiple studies have connected belly fat to chronic levels of inflammation and cortisol, the stress hormone. However, high doses of vitamin C have been shown to decrease cortisol levels after stressful events.
But why microgreens? These greens provide nutrients at a much high concentration. In fact, they have 4 to 6 times the nutrients than mature leaves of the same plant. Red cabbage microgreens have the highest amount of vitamin C, which is 6 times higher than the amount found in mature red cabbage. Don’t hesitate to add some into your salad during lunch.
Plums to Battle Bat Wings
Like belly fat, arm fat can also be linked to higher levels of inflammation. Therefore, antioxidant-rich foods can help reduce bat wings. One antioxidant-rich food that is know to help is prunes. They’re known for their high content of unique phytonutrients called neochlorogenic acid and chlorogenic acid. These substances have antioxidant properties. Fresh plums will also work.
Freekeh or Quinoa to Get a Better Backside
Both freekeh and quinoa are good sources of fiber, which battle estrogens. Excess estrogens influence gluteofemoral adiposity, or butt fat. This is why teenage girls develop wider hips during puberty. One way to battle fat in this area involves eating more foods rich in insoluble fiber, which interrupts the circulation of estrogens in the body. Freekeh is a Middle-Eastern whole grain. It is actually whole wheat picked before the wheat has fully matured; hence, it’s also called “green wheat.” If freekeh is unavailable where you live, quinoa is a good alternativeTo See The Complete Dr Oz Clip With Shaun T Click On Link Below :
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The Big Rocks Of Life
By Dr. Stephen R. Covey,
First Things First
This Is By Far , One Of My Favorite Analogies Of Prioritizing One day this expert was speaking to a group of business students and, to drive home a point, used an illustration I’m sure those students will never forget. After I share it with you, you’ll never forget it either.
As this man stood in front of the group of high-powered over-achievers he said, "Okay, time for a quiz." Then he pulled out a one-gallon, wide-mouthed mason jar and set it on a table in front of him. Then he produced about a dozen fist-sized rocks and carefully placed them, one at a time, into the jar.
When the jar was filled to the top and no more rocks would fit inside, he asked, "Is this jar full?" Everyone in the class said, "Yes." Then he said, "Really?" He reached under the table and pulled out a bucket of gravel. Then he dumped some gravel in and shook the jar causing pieces of gravel to work themselves down into the spaces between the big rocks.
Then he smiled and asked the group once more, "Is the jar full?" By this time the class was onto him. "Probably not," one of them answered. "Good!" he replied. And he reached under the table and brought out a bucket of sand. He started dumping the sand in and it went into all the spaces left between the rocks and the gravel. Once more he asked the question, "Is this jar full?"
"No!" the class shouted. Once again he said, "Good!" Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim. Then he looked up at the class and asked, "What is the point of this illustration?"
One eager beaver raised his hand and said, "The point is, no matter how full your schedule is, if you try really hard, you can always fit some more things into it!"
"No," the speaker replied, "that’s not the point. The truth this illustration teaches us is: If you don’t put the big rocks in first, you’ll never get them in at all."
What are the big rocks in your life? A project that you want to accomplish? Time with your loved ones? Your faith, your education, your finances? A cause? Teaching or mentoring others? Remember to put these Big Rocks in first or you’ll never get them in at all.
50 Ways to Lose More Fat! Fifty Tips for Positive Results! Many concepts evolve as time goes on. Evolving social ideals can cause a marked shift in definition, and a word or phrase can take on a whole new meaning. Around here, "losing weight" is not determined by the scale, as it once was. As far as the scale is concerned, think about this: Amputation of a leg, for example, would affect a weight loss, but just because the numbers are dropping doesn't mean you’re going to suddenly look fabulously slender. Losing weight is all about burning body fat— keeping the muscle and burning the fat. By adding or toning muscle and burning fat at the same time— which is exactly what you should be doing— the scale does not necessarily have to move for you to look great, regardless of the number that pops up.
While we're at it, the word "diet" no longer refers to that thing you routinely cheat on with the trendy name. Those days are over. "Diet" refers to the ongoing, consistent delivery of essential nutrients in sufficient amounts for the sole purpose of fueling the body efficiently for muscle development, recovery, movement, and the production of heat for burning fat. This definition accurately depicts what the body needs to run at its optimum level; notice consumption of chocolate is conspicuously missing. Unlike robots or livestock, we humans like food. There is an undeniable pleasure garnered from the instant gratification we get from food (especially chocolate); its resonance can sooth anything from a broken nail to a broken heart. So, the truth is, we can't just live on macro-nutrients! There has to be a way for us to have our cake and eat it too. There is. Just not all the time. There’s only one way to rid your body of fat, and all the creams, machines and potions offered on late-night TV will make more of a dent in your Visa card in that area on your hips that you hate. You have to change the way you live. You have to make your body work and you have to face up to the serious reality concerning what a diet really should be. Changing your life in such a way is not easy, but, since chocolate can be part of it, it's not impossible. Like so many other things in life, the longer you do it, the easier it gets. However you choose to make that commitment, once you do, the following 50 tips will help produce the most positive results. 1. Accept the facts. There’s no magic involved in getting your body to liberate stored fat. You must change the way you live and the way you eat. In other words, exercise your body and monitor and/or limit your intake of food. Only if your energy expenditure is greater than your caloric intake, will you burn body fat. You must have an unwavering commitment to this fact or you will fail. 2. Maintain or increase muscle mass. Specifically, do weight training. Muscle is metabolically active— it requires calories. The more muscle you have and the more calories you need to sustain it translates into the more food you can eat and still bring down your level of body fat. 3. Do your cardio. Forty-five minutes on a stair climber or treadmill with your heart rate at 70 percent of VO2 max will not only burn about 500 calories, but it will also keep your metabolism elevated for up to six hours post-exercise. 4. Know your stats. Unless you know from experience what works for you, hook up with one of the many specialized diet and nutrition counselors and get the computerized body assessment done so you know precisely what to eat and when to eat it. www.intrafitt.com is the best place to start. 5. Don't cheat. Be conscious of your willpower— you and only you are in control of what you eat. Exercise this power absolutely. Who’s going to know if you are a little heavy handed on the salad dressing? You are, so don't lie to yourself. Eat only what your diet allows— NO CHEATING! Except Sundays… 6. Allow yourself a treat. All diet and no fun can make you nuts. No more than once a week, really indulge in the things you miss most. I wouldn't recommend this if you are close to an event for which you’re preparing, but your basic long-term diet will be unaffected by a weekly splurge at Godiva, or eating at China Express and not getting the steamed chicken. 7. Don’t punish yourself. If you do go off the deep end and really, really blow it big time, go right back to where you left off. You can’t compensate by starving yourself or over-aerobicising. No matter what you ate, or how much, three days back on the program will erase any clue. 8. Picture the end result. Look in the mirror and ponder the future. Imagine what you’ll look like when you reach your goal. Use the image to make good decisions. 9. Be realistic. You didn't gain all your weight in two weeks, so it's going to take more than two weeks to take it off. A half-pound to a pound a week is all you should ever hope to lose, if that. A slow, steady metamorphosis is underway. 10. Attach a photo of yourself in killer shape to the refrigerator door. Every time you open the door you’ll see it and it will motivate you to do the right thing. If you’ve never been in killer shape… 11. Attach a picture of someone else in killer shape to the refrigerator door. Pick someone who's got the body you want and stick it on the door to the fridge. Every time I reach for mine, Brandi Carrier is stepping out of a swimming pool looking like little miss thang with the six-pack etched in her tummy and the big rock on her finger. Seeing that makes it less likely I'll decide to do the wrong thing. 12. Don’t eat before bed. Sleep uses little fuel. Those calories are going to get stored somewhere, since there isn’t much of a chance they’ll be burned. At least two hours should pass between eating and sleeping. 13. Eat consistently throughout the day. No more than three to four hours should pass between meals. Spacing meals keeps your energy levels constant and prevents ravenous hunger. 14. Eat low-glycemic carbohydrates. Slow-burning carbs, such as beans, yams and whole grains, will keep your blood sugar stable. Sugars found in some fruits, fruit juices, and refined and processed foods cause wild fluctuations in insulin. Insulin bursts enhance fat storage, plus they can leave you feeling starved and foraging for more to eat. 15. Trust the system. Within a certain range, humans all follow the same metabolic pathways. No woman has the ability to send a brownie straight to her thigh. We all pretty much work the same; we certainly all get fat the same way. We also lose fat the same way. If someone else can do it, so can you. It happens all the time. 16. Take your ephedrine/caffeine supplement. Studies prove thermogenic (fat burning) supplements help the body burn more fat and preserve lean body mass while suppressing appetite and elevating energy level. 17. Eat foods high in fiber. Salads, leafy green vegetables, etc. fill you up with good colon-cleaning bulk and barely negligible calories. Just watch the dressing! 18. Eat foods low in fat. No more than 20 percent of the calories per serving should come from fat. How does one figure this out? 19. Read the labels! Loads of fat and sugar are innocently consumed, hidden under label claims of “fat free,” "lean," “light,” “low fat,” etc. FDA labeling claims are based on net weight, not calories. So do the math! Multiply the fat grams by nine to get the number of calories from fat per serving and you will have a much different picture than the label claims. Sugars are also listed separately from total carbohydrates. While the number of carbs may be low, most of them could be coming from sugar (refer back to number 14 for why that's bad). 20. Keep a diet journal. Writing down everything you eat and drink, as well as computing the calories of each macro-nutrient, is the only way to be absolutely sure you stay within your calorie guidelines. 21. Rid the house of junk. Junk food can be defined as anything that’s not included in your diet. If you share your home with other non-dieters who balk at the idea of a cupboard bare of munchies, refer back to number one! 22. Don’t shop hungry. All kinds of things can end up in your shopping cart because they look interesting. Prepare a list and stick to it. 23. Don’t shop in stores that have bulk food sections. Just one of those innocent-looking chocolate covered peanut clusters is loaded with sugar and fat. And who eats just one? 24. Don’t pick. If you’re cooking for more than one, you can taste yourself right out of the ball park, calorically speaking. Adjust questionable seasoning at the table once your portion is measured. 25. Don’t’ guess. Weigh or measure everything first. “How many calories are in that bowl of low-fat granola?” I asked my friend as she was about to pour on the milk. She thought her portion was okay. I weighed it for her and shocked her with the information that she was about to consume 800 calories worth of granola— before the milk! Definitely not okay. 26. Stay out of the kitchen. Fix your meal, eat, put the dish in the dishwasher and leave. Go hang out someplace else. 27. Don’t watch the commercials. Leave the room; go get a drink of water; make a phone call; check on the kids, etc. For some reason, food manufacturers come out with scrumptious new products and market the daylights out of them just when you happen to be trying to stick to your diet. This phenomenon is particularly more prevalent at night. 28. Make the news of your diet public. Hopefully, friends and family will show some compassion and not invite you out for pizza and ice cream. 29. Never stray too far from a mirror. When all else fails and your willpower is failing, pull off your clothes, stand under a good light, and check yourself out in the mirror. You are your own best critic. Regardless of how good or bad you look, a trip to the fridge will be unlikely after you assess your body. 30. Compliment yourself. Positive reinforcement, even if it's self-generated, can do wonders for your attitude, as well as your willpower. 31. Bring your food. Don’t count on being able to find a restaurant willing to weigh and measure your food and cook it without lard. Make your meals ahead of time and bring them along with you. 32. Avoid fad diets. If they actually do work, they won’t work for long. The only way to lose fat is as easy as 1, 2 and 3 above. 33. Spice up your food and drink green tea. Cayenne pepper, ginger, chili powder and picante sauce not only make meals interesting without adding significant calories, but studies have shown that these spices, as well as green tea, have a thermogenic effect that helps burn more fat. 34. Don’t carry cash. If your purse is empty, so, too, will be your stomach, regardless of how many vending machines, Starbucks or golden arches you may pass. 35. Don’t spend too much time alone. A good conversation can carry you straight through to your next meal without even the thought of assorted chocolates. 36. Associate with other dieters. Misery loves company. Even if you end up obsessing over the foods you miss most, your egos will keep you honest. 37. Weigh yourself and get your body fat checked just once a week. Fluctuations of a pound or two, or a percent or so, are common day to day. Weekly readings should show your true progress as well as indicate if the diet you have mapped out is really working. 38. Take a “before” picture. No matter how bad you look, you can look forward to looking better. Showing off your progress is a sweet reward. 39. Make an effort to look your best. If you look as though a perfect fashion accessory would be a shopping cart filled with aluminum cans, forget it. To quote Fernando Lamas, “If you look good, you feel good”— and if you feel good about yourself, chances are less you’ll sabotage the diet. 40. Make soup. The main ingredient in soup is water. Water has no calories. The calorie allotment for one meal can be stretched quite far by making soup out of it. A pile of veggies, a chicken breast and two ounces of pasta (before cooking), combined with three or four cups of de-fatted chicken broth, make a huge, satisfying, low-calorie meal that takes a long time to eat. 41. Order à la carte. Some kind of greasy side dish, such as French fries, home fries, coleslaw, potato salad, etc., usually accompanies semi-fast food restaurant meals, regardless of how much this or that you asked to have left off. Ask your server if the side can be replaced with fresh fruit, low-fat cottage cheese, or a plain baked potato. Or build a meal from single items on the menu. 42. Order sauces and salad dressings on the side. Even healthy-sounding dressings and sauces can be freighted with fat. Dipping your fork in the sauce first, then spearing the food can give you the flavor with a minimum of useless calories. 43. Have a shake. Hungry between meals? A low-carb, shake is low in calories, high in protein and will help boost fat burning. 44. Don’t skip meals. Starving yourself does two things to foil the diet: First, sensing starvation, the body slows metabolic function to preserve energy and begins to rid itself of tissue that is metabolically active— the muscle you are trying to keep. Next, ravenous hunger sets in, signaling you to eat. Unfortunately, by the time you heed this signal, a tornado would carve less of a path through the refrigerator. Eat consistently to avoid overeating. 45. Be creative in the kitchen. Diet food can get boring fast, so you need a little imagination. Want pizza? A Boboli thin crust, or pita, fresh-crushed tomatoes, Italian herbs and non-fat mozzarella make a great pizza without departing from your diet guidelines. Want cheesecake? Nonfat cream cheese and low-calorie sweeteners make it possible. A little effort goes a long way toward diet sanity. 46. Stay busy. An idle mind is the diet devil’s workshop. There are a hundred reasons to go to the fridge when you’ve got nothing to do. 47. Nighttime is the worst time. Sitting around watching TV late in the evening, even the most die-hard dieter can cave in. Keep ziplock bags filled with celery sticks, pickle spears and sliced bell peppers in the refrigerator for easy munching. If you have a few carb calories left at the end of the day, air-popped popcorn takes up a lot of room for relatively few calories. 48. Keep the components pre-made in the refrigerator. Some cooked ground turkey breast, grilled chicken breasts, lean steak slices, boiled pasta, steamed rice, steamed veggies, low-fat marinara sauce, etc., can cut meal preparation time to a minimum. The less cooking time, the less picking time. 49. Take your supplements. A high-quality multi-vitamin and mineral supplement should also be rich in antioxidant nutrients. This is important because burning fat creates free radicals that must be disposed of.
50. Make Jell-O. Sugar free Jell-O is great stuff; it’s fun to eat, easy to make, and practically devoid of calories— the whole box only contains 40! Go to it— you can do it!
5 THINGS YOU NEED TO KNOW BEFORE BECOMING A COACH!
So you are looking into this whole “COACHING” thing? Here are 5 things you need to know before making the BEST decision for YOUR life!
#1 - Coaching is NOT a “Get Rich Quick Scheme” If your number one priority is making bukoo bucks... You might as well save your $39.95 (sign up cost) and keep looking for the right opportunity for you... Because coaching will be a big fat waste of your time... NOT because you cannot end up making BIG MONEY... because you DEFINITELY CAN... but because in THIS business, the only people who make money are the ones who actually care to make a difference and help people change the course of their lives! Your income will ALWAYS be a direct reflection of the number of lives you help change!
#2 - You have to “BE THE CHANGE YOU WANT TO SEE IN... YOUR BUSINESS!” You’ve probably wondered, what the heck do you actually DO as a coach, just SELL stuff? Absolutely not! It’s SO much more than that! As coaches we are BEACONS of light. (okay, slightly dramatic... but it’s TRUE!!!) We use our life, and the way we live it, to inspire and encourage others. What happens when you see a friend that you haven’t seen in a few months... and they have lost 20lbs, are beaming with energy and a whole new outlook on life? Well, I know what I DO... I ask them, “What the heck have you been doing!? You look INCREDIBLE!!! I want your secret!” -- That’s the best way I can explain the basis of coaching. YOU are that person who, in this story, committed to changing their lives for the better... and thus EVERYONE around you wants to know YOUR SECRET. Mine, well, it’s BEACHBODY! P90X first changed my life...then came Shakeology that literally was a health GAME CHANGER for me and has helped me to avoid being sick for coming on 3 years!!! and NOW, COACHING... which has taken me from someone who was stuck in a "job" with no idea how he was going to accomplish his dreams, but now I am on the FAST TRACK to accomplshing my DREAMS! WHY? Because I focused on changing ME first... Then shared my “secrets” with others who followed suit!
#3 - Coaches are Independent Business Owners. When you become a coach you don’t the work for BEACHBODY... You work for YOURSELF! No one gives you deadlines, tells you how much you have to work, when you have to work, WHERE you have to work, nor do they decide your salary... YOU DO! And yea, I KNOW... SOUNDS INCREDIBLE, right? *and it IS*... IF you are willing to learn to manage your time effectively, stay consistent, be self-motivated and most of all, self-disciplined. MOST of us have never worked for ourselves... We have had all of our tasks and responsibilities laid out for us, a BOSS to hold us accountable and scare us from losing our job if we didn’t stay on point, a pre-determined salary or hourly rate GUARANTEED to us (even if it wasn’t great... we at least knew exactly what we would make.) and business hours (good ole 9-5!). The BEST comparison I can give you to describe the difference between working for someone else and working for yourself is the difference between HIGH SCHOOL and COLLEGE. Everyone HAS to go to High School... there is set rules, schedules, learning materials, teachers, subjects, tests, etc... But college... College is for the ELITE, the ones who want MORE out of life! The ones who are willing to take responsibility and make something of themselves. No one calls your mom when you skip class... tells you what to wear, which major to pick, nor which class times you will choose. If you drop out... Well, that’s on YOU. Owning your own business is the SAME WAY... So are you ready to Graduate to the BIG LEAGUES?
#4 - Perceived PERFECTION = NO CONNECTION Your success as a coach is directly linked to how CONNECTED others feel to you. So many times when I talk to people who are trying to decide whether or not they are going to become a coach... They mention “not being at their goal body yet” as one of their reasons they doubt they would succeed. TRUTH IS... People don’t connect to PERFECTION... They connect to your STORY. The struggles you overcome on your JOURNEY... and the honesty and openness you are willing to share with them. THOSE are the things that inspire them to change! You want them to think, “Well, if SHE can.... So can I!”... NOT “Well, she is perfect... so, of course she succeeded!” Until I opened up and shared my story of losing my zest for life, along with it my health and subsequent battles with anxiety/depression.... Only THEN did they start to see I was human, just like THEM... with struggles, hold backs and experiences that I could have let hold me down. Question is: Are you willing to let down your guard and share?
#5 BIG DREAMERS make BIG DOERS! ALL successful coaches have ONE THING in common... They started with BIG DREAMS that fueled their fire to succeed! You have to have a CLEAR vision for YOUR LIFE and know what you are working for! Just like college... You go through the learning process (not making money) all the while KNOWING it will be WORTH IT in the end when you graduate and land the career of your dreams. Only difference here is that college could put you THOUSANDS of dollars in DEBT with no guarantee of a job... when in Beachbody you can actually MAKE MONEY while learning the ins and outs of your trade. IMAGINE if you spent FOUR FOCUSED YEARS, the way people do in college, on BEACHBODY!!! You would likely be earning more than most DOCTORS by the time you “graduated” with no debt to speak of! My point is... You have to know where you want to go... and more importantly WHY! The more defined your WHY... the HIGHER you FLY! I hope this gave you a better idea of whether or not coaching is right for you and your goals, it is truly not meant for everyone... but when it lands in the lap of the person described above... MAGIC HAPPENS and DREAMS COME TRUE! When and If you are ready to take the next step... I would love to lock arms with you and be your Coaching “professor” of sorts to show you why I love this business so very much and why I think you just may too!
When you become a coach on my team... Your dreams become MY dreams... and THIS dreamer is most certainly a DOER! Let’s make it count!
Don't You Deserve To Live YOUR Dreams?!?!?
What Keeps Me Motivated?I don’t know how many times a day I get asked what keeps me motivated and gets me to stick with working out and eating healthy and it’s not just one thing for me. I do a few different things to keep me motivated actually Now a lot of you may think that what I do sounds silly, but you have to remember this is what worked for me and something else may work for you. But, why not give my ideas a shot a see if they work for you or not. Tip 1: Stay off the scale! Getting on the scale everyday hoping the weight is just going to fall off is going to get you nowhere!! I suggest you weigh yourself before you start a program and then wait 30 days. You can take pictures every 2 weeks if you want. Remember it’s how you feel, the way your clothes are fitting, and if you feel more toned.
Tip 2: Make a collage of the body you want! What I do is find a magazine with women/men who have a body I’m looking to look like and I cut that picture out. I then paste all the pictures on a poster board or construction piece of paper and put it right where I will see it everyday! I find putting it on the fridge is a GREAT place because instead of going to grab something out of the fridge you shouldn’t be you will see that collage and be tempted to grab something more wholesome and better for your body!
Tip 3: Log what you eat into http://myfitnesspal.com This is going to help keep you accountable of what you eat. You’re not going to want to log in a jelly doughnut and have to see that you ate that for the rest of the day are you? NO! So by logging in what you eat is not just going to keep you accountable, but it will also help you make sure you are eating enough or not too much.
Tip 4: Write down your weigh loss goals/fitness goals: By doing this you are setting yourself up to succeed. When I first started my coach Josh Spencer had me write down all my goals Short term and Long term then he told me to post them where I could see them. So why not put it by the collage that has the pictures of the body you want. By seeing these goals you are going to want to mark them off your list and accomplish them. I don’t know about you, but once I accomplish a goal I feel like I am on top of the world
Tip 5: Reward yourself! So let’s say you complete one full week and you have done the workouts, ate clean, and you feel great! Why not reward yourself in some way? Not with junk food of course that would defeat the whole purpose! Why not reward yourself with a new pair of jean, shoes, purse, wallet,something that you have put to the side for buying yourself because it wasn’t necessary. This is going to make you feel GREAT!!
These are just a few ways that I have found that have helped to keep me motivated and stick with my fitness goals. Not only have I reached my goals I have set new ones for myself to go for so this is a never ending journey for me. If you are someone struggling to get into shape and need some extra support message me right away at Fit4Tropics@gmail.com so I can help you get into the best shape of your life. Also if you don’t have a coach and are looking for someone to answer your questions make sure to click the link below and make me your FREE coach today!
Which Brazil Butt Lift Workout Schedule Should I Follow???
All bootys are NOT the same! So fitness programs should not all be the same for everybooty (hehe) Whether you are a pancake, sponge bob or wide load- Brazil Butt Lift offers a workout schedule to fit your shape and your goal. I love Oxygen Magazine! and I've pinned a million hot fit bods on Pinterest but sometimes I worry that too many women are setting up unrealistic expectations for their body type. As you are setting your goals, don't wish you have "so and so's" body. Set your goal to have YOUR BEST BODY! So let's get to work! There are 4 common types of butts1. Too Flat or SquareShape: The flat fanny lacks shape and volume. This butt needs some POW! If you are this type, your straight shape extends from the waist to the thighs with no curves. Solution: You will follow the "Lift & Shape" schedule. This schedule will help you shape and tone all of the butt muscles for a "volumizing" result! Follow this plan to get rounder and firmer!2. Pear ShapeShape: You are CURVY! which is a good thing but a little too big below the hips and a little bit out of proportion. Larger hips & stubborn saddlebags that stick out to the side give you a wide-angle silhouette. Solution: You will follow the "Slim & Shape" schedule. This is going to deliver the optimal combo of cardio and toning work. Leandro's signature Brazilian dance moves will slim those bulges while the toning moves with shape the muscles underneath so your butt rounds out BEHIND you, not to the sides. 3. Too Big Shape: While your booty is round & full, it's too heavy and busts or in the wrong places. Usually flabby and dimply, it's a little too much of a good thing. Solution: You already have the volume- you just want to slim down and tame the beast. Follow the "Slim & Lift" schedule. Get a little better shape! This schedule will burn fat and lean out the bulges. You'll shape your booty in all of the right places. 4. Combination Shape: Can't figure out what shape you have? Or maybe you are a lil of ALL of the above? All you need is to remove part of the fat and get some shapely toned muscles to add oomph to your backside. Solution: You'll follow the "Classic" Schedule for the ultimate booty-beautifying results. You'll work everything in balance to create a bootylicious butt!
So what is this workout all about?
Do you hold yourself back because you’re afraid that the outcome will somehow be negative?
-Reduce the time you are exposed to negativity and negative people
-Stop putting yourself down. Affirm that anything you desire is possible, and it will BE possible – even if you don’t have all the technical skills (with the right attitude, you can learn them).
-Believe in yourself and what you can do! You are stronger than you think!
Written by Jaime Baird
When it comes to fit living, I’ve found that training consistently is usually not as challenging as eating clean consistently. For years, that was certainly the case for me. I would spend tons of time working hard in the gym and not see any change in my physique, because my diet was a mess. But, after years of successes and failures, I discovered what I believe to be the keys to mastering and maintaining a clean diet. I’m excited to share these with you, as I KNOW these will help you on your mission to become your best:
1. Always have a plan. This will help you guard againstlife’s demands, emotions and old bad habits that threaten your progress. The best-intentioned people may wake up one morning and commit to eating clean. Then, before the day ends, stress or the inconvenience of eating right veers them off course. Or, after having a little weight loss success, individuals who started following a plan can get comfortable, start improvising and migrate back to old patterns.
MAKE IT HAPPEN:
• Write down your meal plan for the week, including food sources and portion size.
• Address how you will stay on point through all the hustle and bustle of your week: lunch meetings, dinners out, travel, etc. I typically do this every Sunday before the week begins. For tips on how to do this efficiently, check out a previous Win the Day titled, "Get Packing!"
• Prepare and pack the majority of your meals on one day to ensure that you are set up for success the whole week.
• Always bring one more meal than you think you will need when you leave for the day.
2. Have a plan you can stick to. People ask me all of the time, “What is the most effective diet for weight loss?” My response is always, “The one that you can stick to.” Whether you follow a bodybuilding diet, the Paleo Diet, the Zone or the chocolate milk diet (please don’t do this), you will lose weight if you are in a calorie deficit. The trick is to adopt a plan that you won’t abandon so you can reach your fitness goals AND form habits that will enable you to be fit for life. Otherwise, you will be back to square one before you know it.
MAKE IT HAPPEN:
• Adopt a plan that mimics how you can realistically live and eat for a lifetime— rather than a quick fix or trendy diet. I personally believe in following a balanced diet of clean, whole foods with room for treats every once in a while.
• Don’t restrict your calories too much too soon, as this often leads to binging. Instead try cutting your calories by about 400-500 per day, initially. Then if needed, slowly decrease your calories in small increments (100-200 calories at a time).
3. Have a zero tolerance policy for spontaneous cheating— at least initially. It’s true that “one bite won’t hurt,” but it’s a slippery slope. If you can justify one bite, you can justify many. (Believe me, I’ve been there.) Also, by giving in, you are reinforcing bad habits rather than bolstering your new, good ones. Good habits are essential to long-term fitness success, as they pull you through moments that would otherwise challenge your resolve.
MAKE IT HAPPEN:
• Move or remove temptations. We all have those guilty pleasures that can get the best of us. For me, it was peanut butter. When I was initially changing my diet years ago, I moved the PB jar out of my sightline, so it wasn’t tempting me every time I opened the pantry.
• Stop focusing on everything you can’t have and focus on all that you can. In the beginning, I would literally force myself to think about how much I loved veggies, sweet potatoes, oats and fish when I would begin thinking about or craving things that did not fit into my new fit life. This helped me to re-train my brain.
• Keep T.A.B.S. on your emotions: Before you let your emotions drive you to a carton of ice cream, ask yourself if you are Tired, Angry, Bored or Sad. If you are, disrupt that craving with a positive distraction— something that you love to do other than eat.
4. Don’t rely on cardio to make up for cheating. This is a tremendous waste of your precious time, and it gives you a false sense of “permission” to overindulge. Plus, the math does not usually work in your favor: burning 300 calories during cardio will not erase 600 extra calories of junk. Always remember: the shortest distance between you and your goals is a consistent, clean diet. 5. Focus on all that you will gain rather than how much you have to lose. Always keep the reasons why you want to achieve your fitness goals top-of-mind, so you can remind yourself why you sacrifice when temptation strikes or motivation wanes. MAKE IT HAPPEN: Write down in great detail why you want to achieve your fitness goal. Focus on how you will feel, how you will live differently and what it will enable you to do once you reach the goal. Print it out and place it on the fridge, in your purse, in your office, etc. Before you get out of bed each morning, remind yourself of your goals and why they are important to you. 6. Keep Believing. If your results don’t come fast enough, it’s easy to lose confidence and motivation— two keys to making your goals a reality. However, no matter how discouraged you feel, you must keep pushing and maintain an optimistic attitude, as your thoughts create your reality. MAKE IT HAPPEN: Crowd out negativity with positive and encouraging thoughts like “I am strong and disciplined” or “Win the moment— win the day.” Repeat it in your mind and, even better, out loud to keep negativity at bay and your motivation up.7. Stay Accountable. Commit to measure and track your progress at regular intervals. Doing so will keep you focused on your goals and aware of your progression and regression. In fact, according to the Mayo Clinic, people who weigh themselves at least once a week are more successful in keeping off the pounds. A Winning Thought Clean eating is central to living fit and lean, but it’s difficult. It’s not always convenient. It doesn’t always hit the spot. But the truth is that no chocolate treat (or whatever your culinary pleasure) is as delicious as sweet taste of success! So always honor your goals, and go WIN THE DAY. Speaking of sweet success, here is a recipe to my clean eating, guilt-free MyoFusion Pro Protein Cupcakes to satisfy your cravings without going off track.
Find Your Tip for Success “It’s not how you start, it’s how you finish.” By UnknownIf exercise was easy, everyone would do it. Studies show only 60 percent of Americans exercise regularly (and that statistic doesn’t mean effectively or correctly!). Here are a few tips and tricks to keep you plugging along.
1.) Change of Pace: Circuit training – A killer combo of both cardio and strength training can help break up a long workout while adding some excitement. Even better, try high-intensity total-body metabolic training just like we do at Underground Fitness Revolution!
Try this: Sprint 30 seconds as hard as you can. Walk for one minute. Repeat for 15-20 minutes. Or, try my personal favorite: Battling Ropes and the Prowler. Perform each for 30 seconds with a 30-second or 60-second rest break in between (you’ll need it!). Go back and forth between each exercise. Try this for 20 minutes. Make sure you have an iron stomach…you may lose your lunch on this one!
2.) Picture This: I admit it – I’m totally guilty of picturing a hotter version of myself in my head to help push me through a workout. When those last couple minutes of a jump rope session (3 minutes on, 30 seconds of push-ups, 30 seconds of rest and repeat for 3-4 rounds!) during my warm-up start getting the best of me, I seriously start chanting “C-A-L-V-E-S” in my head to remind me of those toned calf muscles I’ve been longing for along with the fat loss and conditioning benefits.
3.) Work with a Pro: Get on board with a fitness coach who will play drill sergeant or the kind, motivational type (your choice!). I’m pretty sure you’ll find yourself slacking far less when you are shelling out your hard earned cash to someone that helps keep you accountable and makes sure you SHOW UP to DO SOMETHING!
4.) Break it Down: Set small goals. Don’t just say, “I will eat better in 2012.” Say, “I will drink half my body-weight in fluid ounces TODAY!” or “I will lose 5lbs this month!” Write it down. Accomplish each goal one day at a time.
5.) Look the Part: Practice good form and intensity – not distance. If by the end of a run you catch yourself barely moving or slouching, STOP! Use good form and technique. Or, knock out a few killer sprints and call it a day. Running 10 100-yard sprints burns about 500 calories. Yes, they’re hard if you run as fast as you can. But INTENSITY is the key to changing your body. Short, intense sprints, intervals and circuit-based training are far more effective than a slow jog or spending hours on a treadmill, elliptical or stationary bike!
6.) Get Rewarded: Not with food, of course. You’re not a dog! So stop rewarding yourself with food (especially all the junk food). Remember, you can NOT out train your diet! Treat yourself to a massage or a new outfit. Grab a pal: It’s much more fun when you have some healthy competition pushing you along the way.
7.) Savor the Pain: “Pain is weakness leaving the body,” as the old saying goes. Pain in the form of soreness or struggling to finish an exercise with good form also proves the workout was tough and you must be doing something your body hasn’t yet adapted to. Every lift brings you one rep closer to your goals. Just make sure your pain is not an injury! Learn the difference.
8.) Don’t Workout – Train! Train to reach your goals. Train to have great form! Train to set new PR’s for yourself. Train to be the next Girls Gone Strong! Lifting heavier weights gets you closer to that toned physique you are craving.9.) Don’t Cheat Yourself: Just because nobody will realize you’re skimping out on a few reps doesn’t mean you should. After all, the only person you’re hurting is YOU! When those last few reps feel close to impossible, remember the end is near. The post-workout high is just a few reps away. Push hard! Pride is at the end of every workout. ”You will never regret working out, but you will always regret it if you don’t!” – UnknownArticle By~ Fitness Revolution
THE 411 On CALORIESFind out how many calories you need to keep your body fueled and fit. By Krisha McCoy, MS Medically reviewed by Niya Jones, MD, MPHMost people trying to lose weight have a love-hate relationship with calories. You can't live without calories; your body needs them for energy and to function properly. Yet too many calories can also lead to unhealthy weight loss or gain. So how many calories do you need to stay fit? While there are some general guidelines, the number of calories a person needs is highly individual. Age, weight, height, and activity level are all factors. Get the lowdown on calories. If you're interested in nutrition or weight loss, you no doubt pay a lot of attention to calories. But do you know what exactly calories are, and how many you really need? Calories: The Good, the Bad, and the Empty There is really no such thing as "good" or "bad" calories. "Your body processes each calorie the same," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas. But Lummus adds that some foods are far more nutritious than others. "We strive to make our calories the most nutrient-dense that we can, meaning that we are packing in a lot of nutrition for a very small amount of calories. You are optimizing your calorie budget, so to speak." While calories get a negative rap when it comes to weight control, calories are actually an important source of fuel you cannot live without. "Your body needs calories for energy,". Calories are the force behind everything we do, including eating, sleeping, and breathing. "Calories are how much energy your body gets from the food and beverages that it consumes,". Most food sources are composed of some combination of carbohydrates, fats, and proteins, and each of these nutrients contains calories. Yet it's important to stay away from "empty" calories in foods like sweets and soda. Calories: Finding Your Magic Number You must find the right balance of calories every day, depending on your overall goals. "Eating too many calories and not burning enough through physical activities would yield a weight gain, while not eating enough calories [to keep up with your calorie burn] would yield a weight loss. The number of calories a person needs depends on many individual factors, including age, weight, height, and activity level. When dieticians counsel clients on calorie needs, they take all of these facts into consideration and come up with a suggestion for how many calories are needed to maintain, lose, or gain weight. In general, men need between 2,000 to 2,400 calories and woman between 1,200 and 1,500 calories per day. Consuming less than 1,200 calories per day can be harmful to your healt, since it may trigger your body to go into starvation mode, causing your body to actually hold onto calories. Teenagers' caloric needs can vary considerably. For example, teenage boys may require up to 3,000 calories per day, while teenage girls usually need around 2,200 calories each day. "For children, calorie needs are going to change a lot more because they are growing so rapidly," Lummus continues. She says that infants 5 to 12 months of age need around 850 calories daily, 1- to 3-year-olds need roughly 1,300 calories daily, 4- to 6-year-olds need about 1,800 calories daily, and 7- to 10-year-olds require 2,000 calories daily. "Counting calories is usually not necessary for children,". "You just want to make sure that your child is getting all of the requirements from all of the food groups." Both children and adults should get the bulk of their calories from a variety of healthful foods, including low-fat or fat-free dairy products, fruits and vegetables, whole grains, and lean protein sources — the building blocks of a nutritious diet.
Sweet Tooth Take Down! By: Muscle & Fitness HersResisting temptations would be so easy if it wasn’t for the fact we don’t really want to resist. And the more you resist, the more you want it; unless, of course, you trick your mind. I am not a doctor or psychologist, but I do think the brain believes what is “off-limits” is even more attractive—and even needed. So, since the brain does want the best for you (well, at least it thinks it does), it will keep on trying to push you into eating the things you love. But these things don’t always go hand in hand with your goals, and they can even make you lazy so you don’t get yourself to the gym to work on that goal of having a great, fit body. When a craving arises, it can either sneak up on you gradually or hit you like an earth quake! It’s like a thunder storm growing over the horizon, just waiting for an opportunity to start making a scene. Oh yeah, and your brain knows just how to find a scene, doesn’t he (yes, the brain for me is a “he”; just like my body, the only thing that is me is ME!). If you are sad, food offers its open arms and wants you to just relax and enjoy it. If you are tired, your brain tells you to go for a nice cinnamon bun because it will make you happy right now. If you are angry, your brain knows how to calm you down: just stick a lollipop in your mouth and you turn into a happy camper. So, let’s say you’re hit by a craving, and you intend to resist it. At first, it seems easy. You play with the thought a bit, think about what you would have had …
then you stop toying with the idea because you realize it would damage all of your hard work. But hey, oh, the brain has more aces up his sleeve. He might try to convince you into by saying things like: “This is the only time you can eat this week.”; “Your metabolism will speed up.”; “I will not do it again after this time.”; “Let’s get it out of the system and start over tomorrow a lot stronger.”; or “Yeah buddy, you need that refeed you’ve been reading about!”. But you have only been dieting now for three days.
A treat is a treat, but if you have goals that require a lot of discipline (i.e., six pack abs), you simply cannot treat yourself that often. You cannot treat yourself like some other people can. Why? Because you decided you wanted to look way more cut than the average person. Even though your mind is set on the goal, you will bump into weak moments when you are just not that resilient. It’s natural—you’re a human being.
Scenario: You are sitting on the couch debating with yourself about whether or not you should indulge in a treat. Now, here are the pros and cons all summed up for you: No matter how you turn or twist it, the reasons for not downing a bunch of treats will always be more than the ones for eating. For some reason though, the few that promote the say “Yes to binge” seem to be super strong. Why? Because you subconsciously want them to win. Why do you want that? Because if you eat that treat, you will sabotage yourself … and if you sabotage yourself, you can only blame yourself for not achieving your goals, which is something the brain actually likes: he doesn’t want you to succeed, because if you can control your food intake, Mr. Brain tricks you into thinking you are starving yourself. But you are not starving; you are just eating less garbage.
When you sit there on that couch, you must remind yourself why you should not give in. It’s not because it’s “bad” to treat yourself per se; it’s because giving in to temptations that you have not planned is counterproductive to being in charge of you and your life. And you condition Mr. Brain that if he keeps on pushing your buttons, he will sooner, rather than later, win the game. Add to this that you, too, will condition yourself to accept: failure and the belief that you are weak minded. These are the dangers that come with not sticking to your beliefs and rules you’ve set for yourself. Ultimately, you make yourself your own worst enemy. You condition yourself into expecting failure, and that will start to color all areas in your life.
The trick is to buy yourself a little time. Promise Mr. Brain that he will get his way later this day. Then when it’s later this day, say “tomorrow”, and after that “next weekend”. Just procrastinate! Now, you’ve won yourself time to “sober up” from Mr. Brain’s little “love for food” potion, and you can start to reason with yourself why it’s best to follow your rules. It also helps to try to think about your competitors or role models. Do you think they would indulge? If yes, then you should be better about it. If not, well then don’t be a weaker person, and follow the leader!
If you’re still not “safe”, start writing down what you want to eat, then go to calorieking.com and type in the nutritional values. That way, you can see how many calories, and grams of fat and sugar you are about to eat. Just imagine that each 400 calorie “treat” will mean another hour on the treadmill—and that’s on top of the hours you’re already spending in the gym. Hey, why not just set up a tent on the treadmill while you’re at it!?
Instead of romanticizing the foods you want but shouldn’t indulge in, romanticize how it feels to wake up the day after a “craving attack” knowing you did not give in to it! You will feel so much stronger, and relieved that you made it through the attack. This is the first step to being able to say, “No, no, no …!” time after time to garbage foods when your brain says you want to, but you don’t because you’re aware of the consequences. Also, remind yourself what all those treats do to people: Ignites weight gain! Do you want to gain weight? Unwanted bodyfat weight? If not, then why act like it’s exactly what you are working on?
Stop treating treats like the good guys and start treating them like the enemy! Because that’s exactly what they are when you’re trying to get leaner and more muscular. They lead you on and act like friends, but then they bite you in the butt!
Every time you succeed to win over your brain, you get stronger. Your discipline gets stronger. Your mind power gets stronger. Now, if you can control such a huge instinct as is hunger/cravings, imagine what you can accomplish in the other areas of your life. Food for thought!