Insanity: The Asylum

Shaun T.'s new fitness program, Insanity: The Asylum, will be here soon! This will be available FIRST to all BB coaches. If you want to be one of the first groups to see amazing results, and have access to other great benefits, NOW is the time to become a BB coach! This is sure to be a best seller so contact me today!

You're Eating What??

Atkins, HCG, Slim Fast, South Beach..... Yes, you will see and read about success stories that these diets do work. And for the most part, they do. But there is an ugly truth to them is is not discovered until after the fact--THEY DON'T WORK!

You see, these are good if you want to achieve your weight loss goal. There is no denying that. But the whole point is to change your habits and lead a healthier lifestyle, right? These diets don't do that. They are short term fixes. Once you reach your goal and revert back to normal eating habits, I guarantee you all your hard work will be gone and you will be surprised at how fast that weight will come soaring back. I've seen it time and time again.

And that's not even the strangest thing. I've heard of diets where you eat nothing but lemon water and tuna fish. Or how about a whole onion at mealtimes. Then there's nothing but steak and protein. How is this healthy?? Guess what? It's not! It is not healthy to deprive yourself of vital nutrients for the sake of shedding a few pounds. Not only that, but you're also setting yourself up for a binge later on. You may think you have the willpower but a slip-up will happen and it will be a doozy.

The bottom line is this: It's about being healthy for the rest of you life. It's a marathon, not a sprint. To expect yourself to keep up with insane eating habits is only going to do more harm than good. It's the start of yo-yo dieting which is a vicious cycle to climb out of. You want to lose and more importantly, maintain? Clean, healthy eating and exercise is the way to go.

Trust me on this one. Want help or more info? Contact me today!

Recipe: Dreamy Avocado Dressing

Here's a terrific way to dress up a salad and really make it sing! Follow quantities as written for a thicker dressing that also makes a terrific dip. Add more yogurt for a creamier texture that makes it a little easier to toss. Either way, it's outstanding!

1 ripe avocado, cubed
1/2 cup plain nonfat yogurt
1 clove garlic
1 Tbsp. minced red onion
1 Tbsp. lemon juice
2 Tbsp. finely chopped fresh parsley

Place all ingredients in a blender or food processor and mix until smooth. Chill, and then toss with chosen salad ingredients just before serving. Makes 4 servings.

Preparation Time: 10 minutes

Big Breakfasts For Big Results

By Joe Wilkes

Breakfast. It seems like forever since Mom told us breakfast is the most important meal of the day, but one study shows it's actually true—she wasn't just nagging us. Breakfast is a key component of weight management: A study presented at the 90th annual meeting of the Endocrine Society showed that participants who consumed large breakfasts high in protein and carbohydrates followed by a low-carb, low calorie diet for the rest of the day lost almost five times as much weight as the participants who followed a low-carb, high-protein diet throughout the day. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating?

The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body's ready to burn anything—even muscle—to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. This study also found that levels of serotonin, the chemical responsible for controlling cravings, were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and our bodies' craving for sweets begin to rise throughout the day.

But before you hit McDonald's for their 800-calorie Big Breakfast, or worse, their 1,150-calorie Deluxe Breakfast, or swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind, these weren't the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the craving for sweets. The other group's participants consumed 1,085 calories per day as part of a high-protein, low-carb diet; only 290 of their daily calories were consumed at breakfast. Both groups were on their respective diets for eight months. The high-protein group lost an average of nine pounds, but the big-breakfast group lost an average of 40 pounds. And, perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.

The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met and that there weren't empty calories consumed, because the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job we're discussing is clogging your arteries.

Here are some healthy big breakfasts, similar to the ones consumed by the study's participants.

Chicken and the Egg

2 large eggs, scrambled
2 slices whole wheat toast
1 boneless, skinless chicken breast, grilled
1 grapefruit

589 calories, 52 grams carbohydrates, 48 grams protein, 19 grams fat, 5.5 grams saturated fat, 12 grams fiber.

Oats 'n' Berries Breakfast

1 packet plain instant oatmeal, prepared, with 1 scoop Beachbody^® Whey Protein Powder
1 cup fresh blueberries
3 oz. roasted turkey breast
1 large hard-boiled egg
1 oz. dark chocolate

631 calories, 62 grams carbohydrates, 47 grams protein, 21 grams fat. 8 grams saturated fat, 10 grams fiber.

Two Egg Sandwiches

2 whole wheat English muffins, toasted
2 large poached eggs
2 slices low-fat Swiss cheese
2 slices Canadian bacon, grilled

597 calories, 57 grams carbohydrates, 45 grams protein, 13 grams fat, 5 grams saturated fat, 8 grams fiber.

Vegetarian Breakfast

1 cup cottage cheese (2% milk fat)
1 cup sliced peaches, canned in juice, not syrup
1 slice whole wheat toast
1/2 avocado
2 vegetarian sausage links, cooked

621 calories, 62.5 grams carbohydrates, 47 grams protein, 26.5 grams fat, 4.5 grams saturated fat, 16.5 grams fiber.

Pescetarian Breakfast

1 6-oz. can light tuna, canned in water, drained
2 Tbsp. mayonnaise (preferably olive oil- or canola oil-based)
2 slices whole wheat toast
1 oz. dark chocolate

592 calories, 45 grams carbohydrates, 51 grams protein, 22 grams fat, 7 grams saturated fat, 10 grams fiber.

So Many Choices!

The one thing I love about being a part of Team Beachbody is that it affords people with so many options to living a healthier lifestyle. There are so many different fitness programs ranging in difficulty that you can incorporate in order to reach your weight loss goals. It really is impossible to get bored.

Not only do you have the programs that Beachbody has, but it is set up to encourage you to do anything in order to get moving. Walking/running, weightlifting, swimming, aerobics, whatever it takes. Your world is not regulated to doing just one thing, and I love that.

Not only have I done P90X and had a taste of Insanity but I also use my treadmill, lift weights, swim, I've taken a Zumba class, and today I experienced a Spin class for the first time. There's also Yoga, Pilates, step classes, and a plethora of other things that are designed to get you going. It really boggles my mind that with so many options, people choose not to take advantage. Look around. You don't have to join a gym to get the benefits. Go take a brisk 30 minute walk. Do a search to find neighborhood fitness groups. You would be surprised at how much is available. And most of them are FREE!

So I encourage those that are reading to stop using the excuses of time, money, resources, etc and get moving. With so many choices, there really is no excuse to not lead a healthier life.

Dear Lungs: I Hate You

I've always had issues with my lungs. When I was a kid, I was diagnosed with asthma. It was only an issue during strenuous activity, so I was given an inhaler and only used it as needed. My lungs would grow, expand, and become accustomed to activity but I would still have periods of being short of breath.

Ten years ago, I was diagnosed with Hodgkins Lymphoma. When the tumor was discovered, it ran from my collar bone down to the middle of my chest. I had chemo and radiation, and after everything was said and done, I was good to go.

My radiation treatments were shot directly into my chest. Because of the regimen I was put on, I have a significant amount of scar tissue in my lungs. It can't be removed. Most of the time I don't have an issue.... That is, until I start physical activity. Because of my asthma, combined with scar tissue, I can't run for more than 60 seconds, swim more than one lap, or run the bases more than once without becoming completely winded. My already shot lungs just don't have the capacity to keep up. My mind and my body say, "Run baby, run!" while my lungs say, "No effin way!" It stinks, but I manage. I turn my run into a brisk walk. I take frequent breaks and tread water when I swim, and I make sure I stay hydrated.

So while I get envious when I see people effortlessly jogging, I understand my limitations and adjust. Getting physical is pointless if I end up turning blue in the process.

Spring Brake

Yes, I spelled that right. This is that time of year when everything you have planned comes to a screeching halt because the kids are home! So everything that I had planned as far going to the gym and whatnot has been put on hold, at least for the week. My silver lining is that at least I haven't been sitting around doing nothing. And I've been keeping up with nutrition, especially since my Shakeology came in the mail (yay!).

Speaking of Shakeology, I started a discussion on my FB site called 30 Days of Shakeology. I recommend checking it out. I would also love any feedback you have.

On a sidenote: Most of you who read this know that I currently live in Alaska. This place is definitely in a world of its own. Anyway, last night I got to witness something that only a few people ever get to see: The Northern Lights! Yes, from my backyard I got to watch Miss Aurora do a dance in the sky. It was absolutely incredible! I'm hoping tonight they will fire up again and my camera will allow me to get some pictures. I'll be sure to post them if I get them.

My Journey To Excellence: Day One

This is me on day one. I saw this picture and I thought, "It's a lot better than a year ago!" And while I'm pretty happy with my progress up to this point, I still feel I have room to improve.

Today I hit the gym and targeted my back and chest muscles. Lots of pushing and pulling. I started light and increased weight over time, making sure I broke down my muscle tissue and working to failure. Once that tissue breaks down, it will start to come back bigger and stronger after a day or so of rest. In order to help this process and keep my muscle tissue healthy, I made sure I had my Results and Recovery Drink ready to go when I was finished. That stuff is a real life saver. Normally I would've came home and did a round of Ab Ripper X but I'm starting to feel the beginnings of a sinus cold. I didn't want to over-exert myself if I'm getting sick.

FOR TOMORROW: Since I didn't do it today, tomorrow I'll be doing Ab Ripper X. I love this workout because it's only 30 minutes long. I hate it because it's an incredibly BRUTAL 30 minutes!

On a final note, I won't be posting pictures of my progress every day. I'll only do it about every 30 days or so.