May's 1on1

SOOOO Have you heard?!?!?!?! May's 1on1 from Tony Horton's gym is going to come with a guest to our door!!!!! It's going to be a FULL workout from Shaun T's Insanity!!!!! I have to say that I'm so excited to get the first workout. I'm DEFINITELY ready for an INSANE cardio workout. I'm ready to sweat and work so hard until I have nothing left to give!!! I'm DEFINITELY eagerly walking up to my door everyday wondering which day it'll be that I have a present waiting for me. That and I can't wait to see what the 1on1 is!!! Silly folks forgot to put the teaser at the end of Medicine Ball Core Cardio (which was an awesome one too!! Not that we expect any different.....)

I can't wait to see what CE + Insanity + Shakeology will reveal!!!!!!!!!!!!

Get EXCITED people!!! It's for your heart your future your family!!!!

Lean vs other schedules

I typed this up for a fellow xer on my thread. I'm posting it here to kind of follow up about a blog I posted a couple weeks ago about the Lean schedule. It's kind of more a detailed reason I find out why EVERYONE doing lean has picked it...and most often recommend they go to classic.

I want to say this: about Lean....there are very very very few things about beachbody that I don't like or am not a fan of. This is one of them. The lean schedule. In order to remarkably transform your body, you have to work on the major muscle groups--chest, back, legs, and glutes. Often. Not every day (that's counter productive), but often. That way the body can really start to become SUPER efficient at burning calories and amp up the metabolism. The problem with lean is this: Tony's weight workouts that he does do in the X (that are heavy weight--not core syn) are too focused. They are WONDERFUL workouts....but they're too focused to be done so sporadically. Lean schedule would work with a total body weight workout...one that hits every major muscle group--not just a few muscles until they're obliterated. The Lean schedule would work MUCH better it's coupled with another series of weight workouts on the days he does them.
I still love, am infatuated with, all things beachbody and Tony Horton and the X....just wish the Lean program went with weight workouts like Road Warrior and Total Body + and the like.

Wooohooo!!! Exciting things ahead!!!

So I just wanted to let you know that I've been working on some super exciting things and I have some things under way to get started and change and the such!!!

First of all, I've been working on things for hubby to update on my website. A whole PLETHORA of extra information about Beachbody, the workouts, and Shakeology (that's all for now)

Another thing I'm working on is my first issue of a bi-weekly email newsletter to all my customers and coaches. This is information that I gather from all over--Beachbody, research (it's a requirement to maintain my personal trainer certification to do research for independent studies....I'll pass along what I learn to you!!), interesting things from Certified News (the magazine that I get...with no ads!...as a personal trainer), quote books for motivation, recipes (healthy of course), the threads (motivational success stories to remind you that we're not alone!!)-- anything and everything!!

And oh yea....I'm a dork...I'm still working on more and more and more research about adaptogens in Shakeology, so I'll be getting that up as soon as I get more!

Lots going on!! So exciting!!!

Yummy Steamed Vegetable Medley

This is from a daily healthy foods email that I get (yes....I subscribe to daily healthy foods newsletters, it's true)

Prep and Cook Time: 15 minutes
Ingredients:
• 1 cup thinly sliced carrot
• 2 cups chopped collard greens, stems removed
• 1 medium onion sliced thick
• 1 cup cubed zucchini (quarter lengthwise and slice about ½ inch thick)

• Dressing
• extra virgin olive oil to taste
• 1 medium clove garlic pressed
• 1 TBS fresh lemon juice
• salt and cracked black pepper to taste
• *optional 1 tsp soy sauce

Directions:
1. Chop onion and press garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.
2. Bring lightly salted water to a boil in a steamer with a tight fitting lid. Add carrots and onions cover, and steam for 3 minutes. Add collard greens, and steam for another 3 minutes. Then add zucchini and steam for another 3 minutes.
3. Remove from steamer and place in bowl. Toss with dressing ingredients.

You can top with sliced chicken breast (3/4" thick) or fish (1" thick) on the top of the carrots and onions. Serves 2

BeachBody and P90X's lean program

In case you weren't aware....I'm female (or I hope that's a 'duh' statement to many :P) I'm a personal trainer. And I'm IN LOVE with BeachBody programs.

I have to admit....I don't know what was thought when the lean program was created. I have seen many women on the threads state that they 'just didn't see the results they were looking for, what's wrong with them?' Sure enough, the answer to the question 'which schedule were you following?'....always lean. Granted....the problem isn't all in the schedule. I know that....but I'm still honestly not a fan of the schedule (hey...beachbody can't please ALL the people ALL the time). Women are INATELY scared of weights (gah!!!!!....read my blog on this......). Women REFUSE to have reps HURT. And they apparently also INSIST on wasting their time by doing that.

The lean schedule is not where it's at. PUT IN CHEST AND BACK!!! Do some pullups (ok fine do them with the bands!!) do some pushups. Do them from your knees if you have to. Then next time do 1 from your toes and the rest from your knees. You know what you'll do? YOU'LL MAKE YOUR BODY A MORE EFFICIENT CALORIE BURNING WELL-OILED MACHINE. You will burn more calories throughout the day just by having more muscle. After chest and back, do plyo. And after that...SHOULDERS AND ARMS. This one is AWESOME. And make your arms sore at the end!!! You know why???? BECAUSE YOU WILLLLLLL NNNNNOOOOTTTTTT get muscles like Tony or Bobby Stevenson or Phil (what's Phil's last name? :P) I PROMISE!!! Look at Morain...I think that's her name...from chest and back--man that girl is SERIOUS!!! LIFT WEIGHTS.
Cardio is a necessity for cardiovascular fitness, but MUSCLE BUILDING IS WHAT YOUR BODY NEEDS. It's what YOU need if you want to RESHAPE rather than just being a smaller version of what you are now.

I've done my weight workout for the day....and you?

Flexibility....in many ways

This is in light of a few occurrences on my thread on the P90X forum:

The background is that folks' diet got a little lax for more than a day and there was frustration about that

I have to say that, especially after my chat with Michelle (seachelle)--we need to do what makes us happiest. That's not to say that we all bail on Beachbody and their workouts and feeding our bodies just what they need and thrive on....Sometimes relaxing the very strict clean eating is very good for us mentally. The thing that goes so well with a clean diet and active lifestyle is flexibility. In more ways than one....I'm working on learning this....I certainly don't mean to sound hypocritical....but if we all work together, we can all do this.

I'm a VERY firm believer that if you give your body the best fuel it can, it will treat you well. But to get to the point were we start getting ANGRY with ourselves for slipping off the bandwagon.....we can't have the approach that we're in a race for the finish....the finish line is the grave people. If you need a cheat meal once a week, once every other week, once every month, do it. But ALLOW yourself to do it. And then STOP. Don't perpetuate the cycle even further by justifying 'well yesterday....' Right back on because Yesterday is the past. Let's go we have today. We all have bad weeks....we all have bad days....we all have more days than we'd wish that we didn't feel like working out but did anyway and we didn't give it as much as we should have. .... And punishing yourself in the future is going to accomplish what exactly? Back on the band wagon the next day. Come on. Let's go. Use your team, use your support, use your motivations and hop right back up, rely on your friends to brush you off and keep you there.

We can do this....we will do this....we'll all stay on this wagon together. Lean on me and I'll lean on you.

So GREAT questions about the wonderful Shakeology :)

Should I continue to take Activit or other multivitamins along with Shakeology?
Because of the way Shakeology is formulated, one shake pretty much covers your body's normal daily requirement for vitamins and minerals. However, if you're following a recommended exercise routine, your body is likely using up those nutrients at a faster rate. For example, if you're doing P90X or ChaLEAN Extreme, hard-charging routines that burn more calories along with vitamins and minerals, you may need some additional supplementation like Activit. Due to the digestive enzymes in Shakeology, taking Activit at the same time you drink Shakeology will help your body to better absorb all the nutrients.

Can I take Shakeology and P90X Peak Health Formula?
If you are using P90X Peak Health Formula, then only 1 serving/scoop of Shakeology is recommended per day. If you are taking any other supplements in addition to Shakeology and P90X Peak Health Formula, then watch your total intake to ensure you do not exceed Tolerable Upper Intake Levels for copper, magnesium, manganese, and zinc. The Tolerable Upper Intake Level for Copper is 10mg/day, for Magnesium 350 mg/day, for Manganese 11 mg/day, and for Zinc 40mg/day.

I already have some Meal Replacement Shake. Should I throw it out and switch to Shakeology?
You don't have to throw it out. Meal Replacement Shake is a high-quality protein shake. Shakeology offers a wide array of nutrients on top of protein. Because Meal Replacement Shake has higher sugar content and less fiber, a good time to use it is around the time you are exercising (Results and Recovery is also good for this purpose). Shakeology is a better option for a meal that's at least 2 hours before a workout or 1 hour afterwards.

Can I take this and the Results and Recovery Formula?
Yes, but not together! Results and Recovery Formula should only be taken during or after exercise when you've been exhausting your body's blood sugar. At any other time, Shakeology would be your preferred option.

Should I still take an omega supplement?
While the flax seed and Chia seeds in Shakeology provide some omega-3 fatty acids, it is still recommended you take the Core Omega-3 supplement to meet your daily requirement.

How about Core Cal/Mag?
The recommended daily allowance of calcium is 1,200 mg for women and 1,500 mg/day for post-menopausal women. Shakeology provides 500 mg of calcium, so it is recommended to supplement with Core Cal-Mag to meet the daily recommended allowance. Due to the digestive enzymes in Shakeology, taking Core Cal-Mag at the same time you drink Shakeology will help your body to better absorb the nutrients.

Does this mean I won't have to eat veggies anymore?
Unfortunately, no. Fresh fruits and vegetables will always be important for a healthy, balanced diet. Shakeology can help you fill in the nutritional gaps that occur when you're too busy to eat the right balance of fruits and veggies. Plus, it's much easier to tuck Shakeology into a purse or backpack than a head of lettuce!

Is it OK to drink more than one shake per day? Or to replace more than one meal per day?
Yes, but it is not recommended to replace more than 2 meals per day.

There is no food coloring. How is one mix green and the other brown?
The ingredients (herbal powders, grass powders, vegetable powders, Spirulina, Chlorella, plus some of the fruit and berry powders) make the color green. The base of chocolate blend is also green, but the chocolate and cocoa powders turn the color "chocolate."

Why does the Chocolate flavor have more protein?
The serving size for Chocolate is 8 grams higher than for Greenberry. The extra ingredients added for the chocolate blend (mostly chocolate powder and cocoa powder) add an additional 2 grams of protein to the serving size.

With what kind of protein is it made?
The primary source of protein is from whey, which comes from milk. Whey is one of the most bioavailable protein sources. Translation: it rapidly gets to work on repairing your muscles, and the amino acids are easily absorbed and used by your body.

Are the milk sources of protein antibiotic-free?
Yes, the whey protein used in Shakeology is free of antibiotics.

Is it a good source of fiber?
At 3 grams per 140 calories, Shakeology is a balanced source of fiber. More importantly, its fiber sources are varied, coming from apple pectin, flax, Chia meal, and Yacon. Yacon also happens to be one of the best prebiotic sources known to man.

Can I drink this right before a workout?
Shakeology would be a better option than a full meal prior to working out. However, if it's immediately before a workout, you'd be better served by something with more sugar and less fiber for rapid absorption, such as the Results and Recovery Formula or Meal Replacement Shake.

Can I drink this right after a workout?
Again, it's better than many other options available but less perfect than something designed primarily for this purpose, such as the Results and Recovery Formula.

Does it contain caffeine?
Shakeology contains no caffeine. It does contain green tea extract, but the caffeine has been removed.

Is Shakeology vegetarian?
Yes. In fact, the only non-vegan ingredient is whey protein, which comes from milk.

Are all of the ingredients organic?
With the complexity of sourcing over 70 ingredients from all over the world, it was not possible to certify all the ingredients as organic. However, they have been carefully selected and processed under strict controls to retain the highest density of nutrients possible.

Shakeology mentions "whole-food ingredients"what does this mean? How can it be possible when it's ground to a powder?
Shakeology uses several whole-food sources of nutrients rather than using only synthetic extracts or isolates (like some multivitamin pills). The benefit of whole-food-derived ingredients is that the nutrients are preserved as close to their natural state as possible and are therefore delivered to your body in the most holistic way possible. Your body will better absorb and more efficiently use the nutrients from whole-food sources. The process of converting a food from its natural state to a powder, if done incorrectly, can destroy the nutrients in that food. With Shakeology, we ensure the highest levels of nutrients are preserved through strict temperature-controlled drying and processing.

Can I mix this in with food I'm cooking/baking?
Cooking or heating Shakeology would destroy many of the nutrients in Shakeology and upset the nutrient balance. It's highly recommended that you drink it at room temperature or cooler.

Is it safe for people with diabetes?
Because needs vary for each person with diabetes, it is recommended you check with your doctor first. However, since Shakeology is a low-caloric meal replacement with a lower glycemic index than most meals, it should be acceptable for most people with diabetes.

Can I give it to my kids? Is it safe for kids?
Because the needs of every child may vary, please check with your pediatrician. However, since Shakeology is a healthy drink with low sugar and a wide variety of nutrients, it is a much healthier option than many other drinks or snacks on the market and should be appropriate for most children over the age of 6. You may want to start out with a smaller serving size until you are sure of the child's tolerance. It is not recommended to be given as a meal replacement for children younger than six years old without first checking with your pediatrician.

What about pregnant women and nursing mothers?
Shakeology should only be taken by pregnant women and nursing mothers under the direction of their physicians.

Is it safe for people with gluten allergies or celiac disease? It says gluten-free on the package, but the label lists wheatgrass and kamut grass as ingredients.
After extensive testing, Shakeology has been found to be 100 percent gluten-free. As such, Shakeology should be an appropriate snack or meal for people suffering from gluten allergies or celiac disease. However, since individual allergies and conditions vary, it is recommended to test a small dose first before proceeding with a full serving.

Does Shakeology interfere with any medication?
While Shakeology has been tested as safe for most people, you should always consult with your physician if you are on any medication (especially heart medication, since Shakeology contains Vitamin K1) or if you have any other unique health conditions.

Shakeology to our good ol' neighbors up north!!

Shakeology is flying off the shelves. Even folks in Canada have caught wind of it and want in on the action. We're currently investigating regulations in the region to make sure the ingredients in our awesome new product don't conflict with any Canadian issues. Once we get the go-ahead, we'll be opening up sales to our neighbors to the north as well as updating the shopping cart. Stay tuned . . .

Note: for Canadian orders—or any international orders, for that matter—please leave the "Check to hide price on receipt" box UNCHECKED. (This box is located in the top box of Your Shopping Cart). Checking this box will cause Canadian customs agents to return the shipment to the warehouse without notification to you.

Wooohooo for broccoli!

Got this from my sister.....It's good news

EAT YOUR BROCCOLI PEOPLE!!!!
hehehe

Cancer-Fighting Broccoli

with H. pylori.

After eight weeks, researchers found that levels of the bacteria were reduced by 40 percent in those who ate broccoli, compared to no change in the control group. In addition, researchers posit that broccoli sprouts (or baby broccoli) rather than mature heads of broccoli may be more effective at preventing stomach cancer due to higher concentrations of sulforaphane.

Stomach cancer is a rare but deadly condition. In 2008, approximately 21,500 Americans were diagnosed with stomach cancer while 10,880 died from the disease, according to the American Cancer Society. The risk of developing stomach cancer in a person's lifetime is about 1 in 100, but people infected with H. pylori have a two- to six fold increased risk.

Another reason I love BeachBody :)

This is another reason why I LOVE BeachBody so much!! The TRAINERS who created these amazing programs come into the chat room to share some wisdom and answer questions!!! They are real people who have real conversations with us!! Here is an updated one :)

A tiny bit more about the Adaptogen and Shakeology

So I've spent much time doing research about this little bugger!!! It's apparently a new, up and coming term in the nutrition world. And after what I've read I can understand why!!!

In America, many of us are on the go go go go go go go go. We do many many many things without taking good care of the ONE body we get. We need all the help we get with protecting our bodies, right down to the micro level.

We get just that from the adaptogenic plants!! They protect our bodies from stressors, either daily, extreme, chronic, or acute, and they help improve our recovery time. They help our mental and physical level of functioning. They also, as proven in studies, help to improve general health.

Why am I bringing this up? Beachbody just released something called Shakeology. Shakeology has not only proteins/amino acids (good for cellular, muscle, repair) anti-oxidants (protect the body from the aging process...think of it as the bodies defense against something like rusting), 23 minerals and nutrients, digestive enzymes, prebiotics, and phytonutrients. Adaptogens have some anti-oxidant properties (amongst more, clearly!) and Shakeology included 6 of the known 12 adaptogenic plants in the shake!! In one glass a day you can help to protect your body in so many ways--protection from stress included!!! Why not take all the help you can get!! I'm looking forward to expanding my support team that's for sure!!!

If you are interested in learning more about Shakeology, don't hesitate to shoot me an email. I'll continue to do research about different things in it :) especially my friend.

If you are interest in getting some Shakeology for either a meal replacement (hello, the healthiest meal--you should see the salad you'd have to have to be comparable--it's on my blog! WOW!) or a healthy snack (one super healthy snack), just go to my web site: askcoachlisa.com :)

This looks yummy!!!

Prep and Cook Time: 10 minutes
Ingredients:
• 6 kiwi peeled and sliced
• 1 cup sliced strawberries
• 1 cup fresh pineapple cut into 1 inch pieces
• 1 TBS lemon juice
• 1 tsp honey
Directions:
1. Mix all ingredients together and serve immediately. Serves 4


Sounds simple enough huh?