comment 0

21 Day Fix Results: These Moms & Dads Lost More Than 500 POUNDS Combined!

The parenting struggle is real, ya’ll. The daily to-do list seems endless: meal planning, shopping, cleaning, errands, epic battles with the kids over what to wear and eat, trying to keep the house (and kids) clean, traffic, laundry, etc. — and then you get to start all over the next day.

It’s no wonder that even the idea of working out and watching what you eat can be a foreign concept. But these parents — moms and dads of all shapes, sizes, and ages — proved to themselves that they could do it. Not necessarily to look hot in a bathing suit or fit into their high-school jeans, but for their health, their self-confidence, and their families.

These 21 Day Fixers covered the spectrum: Some of them were exercise haters, others were diet haters, others were people with lifelong health issues. But they all had one thing in common: The belief that they could change their lives. And they did. Read on and get inspired!

21 Day Fix Results

HEATHER: This mom of three lost 70 pounds, dropping from a size 18 to a size 8, and is now in the best shape of her life. The game-changer? 21 Day Fix and 21 Day Fix EXTREME.

“I happened to catch a 21 Day Fix infomercial late one night, and I was shocked at some of the results. I loved that not only did the program include a 30-minute workout, but it mostly focused on food. That’s what I needed the most help with. I finally had to stop wishing for it and start working for it.

My biggest challenge was feeling comfortable in my own skin. I didn’t like going to the store for fear of seeing someone I hadn’t seen in a while. I hated buying new clothes, because I always seemed to go up a size when I did. I was embarrassed of how far I had let myself go. 21 Day Fix has changed that for me. Now I love shopping for clothes! Normal “off-the-rack” clothes fit and look good on me! I’m excited to see those people I once avoided in the store. I am happier than I’ve been in a long time thanks to 21 Day Fix and 21 Day Fix EXTREME.”

Read her story here.

21 Day Fix Results

TIFFANY: This stay-at-home mom lost 80 pounds and got back to her pre-pregnancy weight with 21 Day Fix and Shakeology.

“There’s many things that inspired me to change my life and begin my transformation. One: My son. I’m a stay-at-home mom, and I want to be there for him and be a good role model for him. I want to be healthy/fit enough to be able to keep up with him without being out of breath. Two: My Coach and seeing other people who had already completed the program and had amazing results! Three: Me! Myself! I want to be healthy and comfortable with my own body.

I have gained back my confidence. I’m stronger, feel better than ever, and have more energy! I’m pumped! I just started The Master’s Hammer and Chisel, and I’m excited to see what I can do!”

Read her story here.

21 Day Fix Results

*Results vary depending on starting point and effort. Pamela is an independent Beachbody Coach.

PAMELA: This working mom of three dropped 18 pounds in THREE months with 21 Day Fix and 21 Day Fix EXTREME.

“I have my confidence back. I know that happiness comes from the inside, but when I was really unhappy with the outside it took its toll on me emotionally. Finding the courage to start the 21 Day Fix has helped me feel strong physically and emotionally again.

I can’t believe the energy I have gained back! I have so much muscle definition in my abs and upper body now, I feel like I am in better shape than when I was 25! My greatest achievement has been getting my inner confidence back. I finally feel proud of myself and there is nothing that is better than that!”

Read her story here.

21 Day Fix Results

TARA: This mom of two lost 93 pounds after a lifelong struggle with her weight.

“I want to live a long, healthy life to see my children grow up. I want to make a healthy lifestyle for my children. I want to be able to enjoy playing on the ground with my kids or playing outside and running around with them. I want to teach my children to love healthy foods. I don’t want my children to struggle with weight like I have my whole life.

I have a lot more energy than I did before starting 21 Day Fix. I feel so much better about myself. When I eat clean, I feel so much better than when I eat junk. I am feeling better about myself, and I am no longer concerned about depression and my blood pressure. I am able to enjoy life with my family, including running around outside with them.”

Read her story here.

21 Day Fix Results

OLIVIA: New mom Olivia lost 20 pounds with 21 Day Fix, Shakeology, and Beachbody Performance supplements.

“Before starting the program, I was about five months postpartum with my daughter. I was depressed, scared, and had no vision of where my life was going. I was drowning and couldn’t find my way out. Then I started 21 Day Fix and using the portion-control containers. That’s when things just really started to fall into all of the right places. I started losing weight, my mood drastically improved, I had more energy, and I actually wanted to spend time with my baby. I was a much better person as a whole.”

Read her story here.

21 Day Fix Results

PAOLA: This mom’s inspiration to lose 40 pounds was her son. Now she has endless energy and feels better than she’s ever felt before.

“When I started the program, I had no energy, ate horribly (maybe around 4,000 calories or more a day), and weighed close to 190 pounds at 25 years old. I was beyond overweight. I am so proud that I am now on a healthy ,1500-1,800 calories a day, weighing 145 pounds. I am proud to say I work out a minimum of five to six times a week and look forward to it!”

Read her story here.

21 Day Fix Results

TANYA: This busy mom of FIVE lost a total of 69 pounds, quit smoking, and plans to run a 5K.

“I am no longer tired or feel sick. I have the energy to actually play outside with my children. I’m no longer winded going up the stairs. I no longer smoke cigarettes for stress relief; exercise has replaced that. We eat healthier as a family now. I’ve started running again after 20 years, and I am planning on running my first 5K soon.

My husband has started using Beachbody programs now, and as a family, we enjoy going for walks and being more active. I am no longer unhappy. I have some slipped discs in my back. Every few months I used to re-injure my back. Since starting the programs, I haven’t had any back pain. Not even once. I think strengthening my core and abs have helped tremendously. This program has helped my mood and self-confidence as well.”

Read her story here.

21 Day Fix Results

HAYLEE: This mom lost 40 pounds after going overboard during – and after — her pregnancy.

“For me, I have always hated — and by hated, I mean loathed — working out. I never wanted to do it, ever. But with 21 Day Fix, the workouts were all different and only 30 minutes each, so I thought: ‘Hey, I can do this!’ I loved the 21 Day Fix program because of the short workouts that I saw results with. I also loved that it wasn’t the same workout every day. That made it so much easier to keep going. All that and the fact that it basically told me what to eat, but gave me the freedom to pick what I liked and didn’t like.”

Read her story here.

21 Day Fix Results

*Results vary depending on starting point and effort

JOY: This mom dropped 50 pounds in six months by making time for herself and working with a Beachbody Coach who checked in with her constantly and helped her throughout her entire journey.

“I am stronger, more confident, and feel better about myself. I have a lot more energy to keep up with two toddlers. I am stronger than I have ever been. [I] lost 50 pounds in six months! I now weigh 15 pounds less than I did on my wedding day! I’m proud to say I’m in the best shape of my life!”

Read her story here.

21 Day Fix Results

*Results vary depending on starting point and effort.

MICHELLE: Michelle is a mom of five, including QUADRUPLETS. She lost 20 pounds and 26 inches with 21 Day Fix.

“I realized it is not selfish for my boys to see me take care of myself and develop their own lifelong habits not only for themselves, but to integrate them into their own families’ lives someday. God gave me my body not to be careless with, but to take care of and nurture. It has done amazing things in giving me my beautiful boys, and I need to in turn be grateful for all it has done and learn to be kind to myself.

My absolute favorite part about it [21 Day Fix] is that it has given me freedom from my self-imposed limitations. My goal was to complete the first 21 days, and it was only in seeing results that I wanted to continue. I would get discouraged or be so hungry on previous programs, that I would not be able to see them through. I also did not need to make my food separately from my family’s. I could fix meals we all would enjoy. As I saw my progress during my second round, I realized I am really doing this! It felt so good!”

Read her story here.

21 Day Fix Results

JOHN: This dad lost 30 pounds in 42 days. The best part? Now he has the energy to play with his son.

“My greatest challenge was sticking to the program, and doing the workouts. I have tried many other diets and did them for a little bit but always just went back to my old ways of eating until I was stuffed with processed foods and sweets. Also my first challenge was telling myself that this was not a diet, diets fail for me. This was a life change and a new way of thinking about myself and the food I was eating.”

Read his story here.

21 Day Fix Results

JOJI: This dad struggled with motivation, ate fast food for lunch and dinner. But with the support of his family and his Beachbody coaches, he lost 13 pounds in 21 days.

“I feel better about myself. I’m in a better mood throughout the day. I have more energy to come home from work and play with my kids. I feel motivated to continue to eat healthy and exercise daily. It’s like I’m on autopilot now. 21 Day Fix has been a game-changer in my life!”

Read his story here.

Need more inspiration? Check out more Success Stories, or better yet — share your own!

 

Results vary depending on starting point and effort.
Always consult with your physician before commencing any fitness program or nutritional product if you are pregnant or postpartum.

from The Team Beachbody Blog http://ift.tt/2mKif0M
via IFTTT

comment 0

Chomp On This: 5 Reasons To Chew Your Food More

In a busy world where we tend to feel short on time, we’re always on the lookout for shortcuts. We aim for amped-up workouts and fast food — whether that means a drive-through or something quick-and-easy to prep at home. While being super-efficient can reap big rewards in some areas of life, when it comes to rushed eating, the consequences may not be so great.

“So many people are always in a hurry when they eat,” says registered dietitian and certified diabetes educator, Lauren Graf, MS, RD. “When people scarf things down, they aren’t chewing their food well and they are missing out on truly enjoying their food.” Here are five reasons chewing your food a bit longer can reap big benefits for your health and happiness.

1. Chewing May Help You to Eat Less

“Chewing more automatically slows down the pace of your eating,” says Kristine Clark, PhD, director of sports nutrition and assistant professor of nutritional sciences for Penn State University. “This allows you to gradually feel yourself get full and then you stop eating, so you eat less.”

A 2014 study published in the Journal of the Academy of Nutrition and Dietetics found the more the participants chewed the less they ate. While eating pizza, participants who chewed 50 percent more than their typical amount ate roughly 10 percent fewer calories. Those who doubled their chewing ate about 15 percent less.

Hormones play a large part in this. The hormone ghrelin sends an “I’m hungry” message to the brain and the hormones GLP-1 and CCK send the message, “I’m full.” When you start eating, ghrelin drops and GLP-1 and CCK gradually start to be released. But, if you scarf down three hamburgers before your brain receives the “I’m full” signal, then you’ve consumed all those calories and feel uncomfortably full. However, if you take the time to chew your food, the “I’m full signal” may reach your brain after, let’s say, one burger and you may be fine to stop eating since you’re satiated.

Researchers in a 2011 study, published in the American Journal of Clinical Nutrition, measured hormone levels of participants who ate food with low versus high amounts of chewing. The study showed that when participants chewed more, they had lower levels of ghrelin and higher levels of GLP-1 and CCK, therefore they felt full after consuming a lesser amount of food.

Chewing may also help you feel fuller longer, leading to less eating overall. A study in the Journal of the Academy of Nutrition and Dietetics had 70 normal and overweight or obese men and women eat a test meal two times: once eating slowly, and the second, eating quickly. When they ate slowly and chewed their food thoroughly, the participants reported feeling less hungry one hour after the meal compared to when they ate quickly.

2. Chewing May Make Food Taste Better

“Chewing well, by slowing down your intake, helps you savor every bite,” says Graf. Here’s why: What makes food taste good is a blend of taste and smell. By chewing longer, you’re allowing the food to linger in your mouth and stimulate more taste receptors on your tongue. But that’s not all: The breakdown of food from chewing also releases molecules that are sensed by odor receptors in the back of your nasal cavity, and this is how we perceive the flavor. Chewing more sets up a scenario where you’re more likely to get the maximal pleasure from what you eat.

The Slow Food movement (as opposed to fast food) is an international network trying to improve the food system globally, so food can be enjoyed more. Their philosophy is “saying no to the rise of fast food and fast life.” They promote “living an unhurried life, taking time to enjoy simple pleasures, starting at the table.”

3. Chewing May Help Digestion

Your body digests food so nutrients can be extracted and absorbed to be used by cells all over your body. Chewing, also known as mastication, is the first mechanical step of digestion: As your teeth grind, they break down food into smaller pieces, or even mush.

Chewed food mixes with saliva. This not only helps moisten it, making it easier to swallow, it allows the first step of biochemical digestion to begin. “Enzymes — amylase and lipases — in your saliva start to break down both carbs and fat in your food,” says Graf.

Chewing is also a prep step for the entire digestive process downstream. When you chew, your brain senses food in your mouth and signals the pancreas to get ready to release digestive enzymes that will help break it down once it passes the stomach. If your pancreas doesn’t receive this message, food may not be broken down properly leading to large food particles in the small and large intestines, which may cause a host of digestion problems.

Of course, there are a number of non-chewing factors that can lead to gastrointestinal symptoms. But you may find that some foods that give you symptoms do not have the same effect if they are processed — or chewed well. This may be one reason why some people experience GI issues when eating chickpeas, but don’t have symptoms when they eat chickpeas made into hummus.

4. Chewing May Boost Energy

A nutrient-rich diet may help put a pep in your step, but if you’re not chewing those healthy foods properly, the nutrients may not be absorbed by the body — leaving you feeling fatigued.

This is how it works: Once food is broken down, both macronutrients (like amino acids, fatty acids and glucose) and micronutrients (vitamins and minerals) are absorbed through your small intestines into your bloodstream. “The better you chew, the more nutrients you will absorb from the food you eat,” says Graf.

One study, published in the American Journal of Clinical Nutrition, had adults chew 55g of almonds (about one handful) either 10, 25 or 40 times. Not only did participants feel more full when they chewed more, they also absorbed more nutrients from the almonds, such as Vitamin E.

Of course, what you eat will also determine how much you can chew and how many nutrients you get. Whole foods, by nature, require more chewing. Just make sure to chew well to get the most nutrients from them that you can. “The more processed food is, the more likely it is to dissolve or breakdown with very little chewing,” says Graf. “But the more processed it is, the fewer nutrients it contains, since many will have been stripped out.”

5. Chewing Prevents Choking

More than 5,000 people died from choking in 2015, according to the National Safety Council. Most of those incidents happen at home. “Chewing food well can prevent choking,” says Clark. That’s because choking is caused by portions of food that move in the wrong direction when swallowed, getting lodged in the airway rather than moving down the esophagus. When food is chewed into smaller pieces, even if it gets trapped it can usually be coughed out. But if the piece of food that gets wedged is large enough, it blocks off breathing.

A person choking may be unable to speak, make noise, breathe or cough it out and the lack of oxygen can lead to a bluish tint on the lips, skin or nails. Time is precious: After four minutes of no oxygen to the brain, a person can die. Chewing more decreases your risk. (If you or someone around you is choking, do this.)

How Many Times Should I Chew My Food?

So what’s the magic chewing formula? A 2011 study in Physiology & Behavior found that women averaged 15 chews per mouthful. If that’s average, how much is optimal? Interestingly, the Japanese government’s Ministry of Health was so convinced of the health benefits of mastication that in 2009 they proposed a public health campaign to encourage people to chew 30 times per bite. This echoes what Horace Fletcher, an American Victorian-era health food guru known as the ‘The Great Masticator” espoused. He recommended that food be chewed up to 100 times, grinded until it became liquid. He even recommended chewing drinks.

“But how many times you chew each bite really depends on what you are eating,” says Graf. It might take only 10 chews to pulverize one steamed edamame bean. But, if you put more beans in your mouth, there’s more to chew, so more chomps are required. Chewing an apple or a potato with skin or brown rice is going to need more mastication than chewing a processed cracker (which is likely to dissolve with no chewing at all.) And chewing meat? If it’s raw, forget about it. You can chew till the cows come home and it will still be like chewing rubber — human teeth aren’t designed to chew it. Only processing meat with cooking and cutting makes it manageable.

The bottom line: “Chew enough so that your food is well broken down before you swallow,” says Graf. “And focus, so that you are aware of how much you chew. Don’t eat while you watch TV or sit at your computer.” Not only are you apt to find your meals tastier and have a healthier digestion system, you’ll most likely eat less while still feeling full — a prime recipe for weight loss. Plus, you’re less likely to choke and die, to boot!

from The Team Beachbody Blog http://ift.tt/2os3prU
via IFTTT

comment 0

Beachbody Results: Check Out Michaela’s Stunning 83 Pound Transformation

Michaela Mumbleau lost 83 lbs in 8 months with 21 Day Fix, CORE DE FORCE, and Beachbody’s Ultimate Reset. Here’s the story that she shared with the Beachbody Challenge contest.

Tell us about your life before you started the program. How did you feel about yourself and your body?
I’ve been overweight for as long as I can remember. Before I started the 21 Day Fix, I was at the highest weight of my life. I went out to eat for almost every meal and ordered whatever I wanted. I never worked out. I spent tons of time on the couch, surfing the internet, and just laying around. I never had any energy despite sleeping all the time. I felt so ashamed of my weight. I dreaded getting dressed in the morning because none of my clothes fit right, but I was in such denial about the weight I had gained, I refused to buy new clothes. My doctor wanted me to get tested for diabetes, but I straight up refused. I didn’t even want to know if I had it. I didn’t want to admit I was that unhealthy. I was so unhappy and the people around me started to notice and honestly, people didn’t want to be around me and I don’t blame them. I wasn’t a positive person. I knew I needed to make a change, but I had no idea what that change was.

What inspired you to change your life and begin your transformation journey?
My Dad was diagnosed with diabetes and colon cancer. After seeing him struggle with both diseases, I knew I needed to make a change. I was just so unhappy with my life and I didn’t want to live in an unhealthy body anymore. I’m young and I wanted to go out and do things, explore the world, but with all the extra weight on me, I was embarrassed and afraid to leave my house. My Coach Molly Asplin reached out to me in March 2016 about joining her 21 Day Fix accountability group. I shot down her request real fast. I was miserable, but I didn’t want to admit I needed help, and I definitely wasn’t ready to share my struggles with others. But Molly continue to follow up with me and on April 4, 2016, I started 21 Day Fix. At first, my inspiration was my family, my friends, my future husband (who I still haven’t even met yet), and my future kids. But now, I’m my own inspiration. Over the last 9 months, I’ve proven to myself that I can do anything I set my mind to.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
Accountability, consistency, and nutrition. I had to tried to lose weight in the past, but I didn’t have anyone in my life to help support me on my journey which meant that I would usually end up quitting. I also struggled with consistency. I really had no idea how many times a week I was supposed to work out or what types of workouts I should even do. I had a counted calories in the past, but that just lead to me eating cheeseburgers at McDonald’s because they were only 300 calories. The 21 Day Fix made everything so simple for me. It gave me a plan to follow. I suddenly knew exactly how many times a week I needed to workout and what workouts I needed to do. The meal plan taught me that just because something is low in calories doesn’t mean it’s healthy. It’s taught me the importance of eating clean, whole foods in the proper portions. The 21 Day Fix literally changed my life. I have no idea where I would be if I hadn’t joined Molly’s accountability group in April.

What in particular did you like about the program you chose?
I loved and will always love the simplicity of the 21 Day Fix program. It’s not easy to follow, because it takes time and commitment, but it’s simple. It makes working out and eating right simple. All the guess work is taken out which has allowed me to focus on what’s important. Clean foods, my Shakeology, and a daily workout. Over the last 9 months, I have completed 7 rounds of the 21 Day Fix, 1 round of CORE DE FORCE and I just finished the Ultimate Reset. What I love the most about all of the Beachbody programs is their effectiveness. When I follow a program and I’m 100% dedicated, I see results. Real results. It’s so easy for me to be proof that these products work, because when followed correctly, they do work.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I’ve achieved so many results over the last 9 months. I’m officially down 83 pounds. Only 17 pounds until I reach my goal of #100poundsdown! And while the weight loss has been so great and I feel so blessed that my body is capable of doing all of these wonderful things, the change in my mindset and my outlook on life are the achievements I’m most proud of. In April, I would cry myself to sleep almost every night. And many nights, I would silently wish I just wouldn’t wake up in the morning. I was depressed. Unhappy. Unhealthy. I had literally lost all hope. I had settled that that was just how my life was going to be. But, since I started the 21 Day Fix, my mindset has completed shifted. I wake up every morning excited to tackle the day. I’m hopeful about my future. I’m excited to see what the next year will bring. And I’m excited to share my story with others because if I can help just one person feel as great as I feel, then I’ve done my job.

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
I have been part of a Challenge Group every month since I started in April 2016. These groups are what keep me showing up every day. I’m always amazed by the support, love and encouragement that strangers share with each other. These groups have been such a positive experience for me. I don’t want to skip a workout, because I know my Challenge Group is waiting for that sweaty selfie. I don’t want to indulge in that piece of pizza because I’d rather inspire others by posting in my group about how I made a healthy choice despite being surrounded by temptations. These groups have kept me engaged and accountable since the very beginning. And quite frankly, they are just a way of life for me now. I can’t imagine living life without my fellow challengers. Some of the women I’ve met through the Challenge Groups have literally become some of my best friends and biggest supporters. The community that Beachbody builds through challenge groups is hands down the most incredible thing!

How did your Team Beachbody® Coach support you on your journey?
I honestly don’t even know where to begin with this question. She has been my number one supporter since the very beginning. She believed in me when I didn’t believe in myself. She continues to push me on a daily basis. She offers support when I’m feeling down about something and celebrates with me when I’ve achieved something worth celebrating! She has changed my life. I often think about what I can do or say to repay her for completely changing the course of my life, but there just isn’t anything I can do or say to really articulate how much she means to me. She is an incredible Coach and is now one of my very best friends. Without Beachbody, she would still be just a girl I knew from college. I simply can not be more thankful that she sent me that message in March.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeology for the win! This stuff is a complete game changer. I’m a busy lady, so I need something that’s quick but healthy for me to grab and go as I’m flying out the door in the morning. The greatest benefits I’ve gained from drinking it on a daily basis are fewer cravings for junk, additional energy and clearer skin (not to mention regularity, thank you pre/probiotics!) I would definitely not be where I’m at today without Shakeology. Can’t wait to become a 365er!2

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
I love BOD! I actually just tried the new Dirty Dozen workout this morning. It has helped me achieve my goals in two ways. 1) It helps me easily switch up my program when I get bored and when my body needs something new. 2) I love to travel, but I absolutely refuse to let time away from home slow my progress or get in the way of achieving my goals. BOD has literally saved me on the road. I’ve worked out with it in Vegas, California, small town Minnesota, Spain, Croatia, the world’s smallest hotel room in Italy, and so many other places. It’s a life saver for me and I can’t wait to see how the new BOD Challenge Pack changes some serious lives!

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point, goals, and effort.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

from The Team Beachbody Blog http://ift.tt/2mGIN2N
via IFTTT

comment 0

INSANITY MAX:30 Results: Christopher Lost 24.4 Pounds!

Christopher Daniel lost 24.4 lbs with INSANITY MAX:30. Here’s the story that he shared with the Beachbody Challenge contest.

What inspired you to change your life and begin your transformation journey?
When I was 6 years old, I suffered a major brain bleed and had to have a high risk brain surgery. Because of that I had both social and physical issues that prevented me from experiencing a lot of the things that life had to offer. Growing up I suffered many pinpoint strokes and a couple more brain bleeds that I felt were a limitation in my life at that time. I finally got to a breaking point in my life and decided that I could no longer allow this ‘disability’ to determine what my life was to become, so I became the creator of my own destiny and have since been able to experience more of life then most people ever will. I’ve skydived 13 times, section hiked a 323 mile trail in 11 months, volunteered out of country, and worked jobs that most people could never handle. But, out of every thing I’ve done my weight loss has always defeated me repeatedly. I lost this weight to prove that a disability doesn’t have to define anyone as a individual. Thank you for helping me accomplish my dream.3

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
Diet was a huge challenge prior to the program, but after quickly getting into the groove of using the portion control containers and Shakeology I have finally found my long term food plan! It’s made eating healthy easy! INSANITY MAX:30 was amazing because, in such a short period of time, a huge healthy change can happen and has for me. Anything is possible if you dig deep! My Coach and Challenge Group have been incredibly motivating for me by constantly making me accountable, and giving me tips when I’ve needed them. I am now a Beachbody fan for life!

What in particular did you like about the program you chose?
I liked that it was only 30 minutes a day, and was high intensity exercises requiring no extra equipment. I am planning to do multiple obstacle course races this year and the body weight exercises are something that will definitely help me out a lot.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I am proud that I’ve lost 24.4 pounds, and have had to buy all new clothes because they are now too big for me. I feel accomplished because I weigh less now then I did in high school, and everyone around me has noticed the change. One of my New Years resolutions was to be able to climb a 25 foot high rope. Before the program I could not do it, now I can climb it with ease. When starting the program my goal was to lose 10 pounds and I more then doubled my goal for the program.

INSANITY MAX:30 Results: Christopher Lost 24.4 Pounds!

How has your life changed since completing your Beachbody program?
My self confidence has increased dramatically and my body image has become much better. Beachbody is something that I will forever stick with because it’s working for me, and I know that it can work for others as well.

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
It helped because I was able to see other people struggle through hardships and still continue to refocus on their journey. Everyone posted great tips and experiences about the programs that they are doing, and I found that I could often relate to those struggles and good experiences too. This kept me accountable because it maintained my motivation and created a internet atmosphere that produced the feeling of not being alone in my workouts.

How did your Team Beachbody® Coach support you on your journey?
Jillian Norris was a huge part of my journey, I couldn’t have done it without her! She gave me tips, tricks, and links that was useful during my journey. She kept me accountable by keeping a constant contact with me, emailing me, and even sharing my own accomplishments with others. She is a Beachbody all-star for sure!

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
I used Shakeology and the portion control containers, and noticed that my digestive health and energy levels became better and I definitely sleep better. 2

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
I love Beachbody On Demand because it’s really been helpful in letting me try out different programs so that I have help choosing my next program, and it can be done anywhere, anytime!

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point, goals, and effort.
3Always consult with your physician about your unique medical needs before starting any fitness program or nutrition product.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

from The Team Beachbody Blog http://ift.tt/2oj6xGq
via IFTTT

comment 0

Beachbody Results: This Mom-Of-Three Found Time to Lose 17.5 Pounds

Amy Smith lost 17.5 lbs. with a variety of Beachbody fitness programs, Shakeology, and the Beachbody Performance supplements. Here’s the story that she shared with the Beachbody Challenge contest.

Tell us about your life before you started the program. How did you feel about yourself and your body?
I was always skinny growing up, and never had to workout. When I had kids and reached my mid 30s things sure changed. I have not been happy with myself for years. I really hated the way I looked and felt. I hated looking at myself in the mirror. I finally decided to do something about it!

What inspired you to change your life and begin your transformation journey?
My sister-in-law Ashley Lindsay and brother-in-law Josh Lindsay started Coaching, and I really liked the results their team was reaching, so I decided to give it a try. Boy, am I glad I did!

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?
My greatest challenge was finding time for me. I’m a very busy person with my own business, a husband, and 3 kids. I’m always on-the-go. I love that the program is less than 45 minutes, and that I can do it on my own time in my own home.

What in particular did you like about the program you chose?
My first 3 rounds were the 21 Day Fix. Then 2 rounds of 21 Day Fix EXTREME. I feel these workouts really targeted all the areas I needed to work on and lost most of the fat I was looking to rid. Later on I decided I needed to really tone and build some muscle. I attended a Super Saturday where they were introducing The Master’s Hammer and Chisel. Absolutely loved this program! I purchased and completed this program and loved the strength I gained, yet I was looking for more cardio. I continued to do different workouts for a few months which included 22 Minute Hard Corps, T25, and more Hammer and Chisel. I then tackled INSANITY MAX:30; another excellent program by Beachbody!

Beachbody Results: This Mom-Of-Three Found Time to Lose 17.5 Pounds

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I thought I had reached a plateau, yet this program allowed me to lose another 3 inches in my arms and waist!

How has your life changed since completing your Beachbody program?
I like looking at myself in the mirror again. When I see how far I have come, I just smile! I have so much more confidence in my appearance and it makes me very happy! I love that I can wear the same clothes as my 16-year-old, especially her size 2 jeans!

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
We have our own private Tribe through Facebook where everyone posts their meals and workouts. It really helps me stay on track plus gives new meal ideas. The motivation of our Tribe is amazing! I wake up every day looking forward to getting my workout in!

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeology is amazing! I have more energy, fewer cravings, and have never been more regular in my life. It’s a great product! I’ve been using it for almost 2 years now. I have also been using Energize since January 2016. It’s awesome! I get so much more out of my workouts!2

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point and effort.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

from The Team Beachbody Blog http://ift.tt/2n3HQOf
via IFTTT

comment 0

21 Day Fix Results: Alexandria Lost 36 Pounds

Alexandria Conners lost 36 lbs. with 21 Day Fix and 21 Day Fix EXTREME. Here’s the story that she shared with the Beachbody Challenge contest.

Tell us about your life before you started the program. How did you feel about yourself and your body?
Before I started 21 Day Fix, I was overweight, at 173 pounds. I was embarrassed to even look at myself in the mirror. I felt uncomfortable in everything I wore and was never happy with the way things fit on me. Before starting the program, I never believed I could be consistent or stick with anything past a week! On top of all of that, I was depressed every single day and felt like I had no purpose in my life.

What inspired you to change your life and begin your transformation journey?
I met my Coach who inspired me, and told me that I could do this! That I could see the results I was after. I have never had any type of support in the past when trying to lose weight or work out, and being a part of her group, with the support and encouragement meant the world of a difference for me. I was surprised my first week, and seeing that I had lost 4 inches in my waist the first week was all I needed to keep going!

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?
Consistency was the number one challenge. Without that, I never followed through or stuck with anything. Not even other small things in my life, so I thought it was impossible for me to really stick with a workout program. With the meal plans, and workout schedules, it helped tons. Everything was laid out for me, I didn’t have to count any calories so that made things a lot simpler and stress free. The support from my Coach and others was a great factor in me showing up every single day. At first I didn’t want to let my Coach down. Then after that first week when I did see changes, I didn’t want to let myself down. When I think about where I am today, I never want to go back to not working out, and eating poorly. I felt terrible, and now? I feel amazing! I haven’t been bothered with my depression in what feels like ages! Beachbody completely changed my life for the better, and I am so, so thankful!

What in particular did you like about the program you chose?
It was a well-rounded program, covered everything from cardio, Pilates, yoga, and strength training. Perfect!

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I dropped 8 pant sizes, and went from 173 pounds to 137 pounds! I haven’t seen that number on the scale since I was a teenager! I love how much stronger I have become, and I’m no longer out of breath after walking up a flight of stairs. I can even run up a flight of stairs and still not be out of breath! I’m proud that I have stuck with the program for well over six months now! I never thought I would make it past 1 week!

21 Day Fix Results: Alexandria Lost 36 Pounds

How has your life changed since completing your Beachbody program?
I’m much happier. I have tons of energy, and working out every day has kept my depression at bay. I feel like I have a purpose in life now! Seeing how much the Beachbody program has changed my life, I want to help others experience the same results, and feel the same way I do!

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
I never felt judged if I ate bad. There was always someone else who felt the same way I did, and to me, that made me feel at ease and I was able to tell myself, “It’s okay to mess up every once in a while.” The motivation, encouragement, and support from not only my Coach, but the many other women in the Group played a part in me showing up every day, therefore seeing those results.

How did your Team Beachbody Coach support you on your journey?
With daily motivation, and showing up every day herself. She truly inspired me, and was right when she told me I could do it. That encouragement meant a lot!

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeology increased my energy, regularity, and my mood. My cravings for junk? Gone! I was the type of person who could eat pizza every day!2

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
I love that I can switch to another program at ease. After 7 rounds of 21 Day Fix, I moved on to 21 Day Fix EXTREME, and challenged my body even more to really turn it up a notch.

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point and effort.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

from The Team Beachbody Blog http://ift.tt/2n0qDoW
via IFTTT

comment 0

Treat and Beverage Update for Portion Control Containers

You may have noticed that we have updated how treats and beverages are counted in the Portion Control Containers. Here’s a brief explanation of how the new system works. We think you’ll love it!

If you have any questions, please don’t hesitate to ask our experts over at http://ift.tt/2nXgRVp!

How will treats and beverages be treated differently in the Portion Control Eating Plan?

Treats and beverages will no longer all be summarily counted as yellow containers across the various Portion Control Eating Plans. Instead, they will be categorized into the color coded that best suits their ingredients and/or macronutrients (protein, carbohydrates, and fat). Treats and beverages will still be limited to three-per-week, with the exception of Shakeology “bases” such as low-fat milk and unsweetened almond milk, which will be allowed once daily.

We are also doing away with the “measure with this colored container but mark it on your tally sheet as another colored container” strategy for treats in favor of common measurements (e.g. “2 pieces” or “25 morsels”).

Because many treats and beverages are ingredients in Beachbody recipes, the container counts for those recipes may also change.

 

Why are these changes being made?

The Portion Control Eating Plan has expanded exponentially since the original 21 Day Fix. While the old system works fine, the new system allows us to containerize our ever-increasing catalog of container-friendly recipes more precisely. It’s also a more educational approach in regards to what, exactly, is in food.

 

Does this mean the old Portion Control Eating Plans are not as effective?

Absolutely not. These changes were made to make recipe containerization more precise and to enhance the educational value of these plans. Both systems provide the same, great results.

 

When will this change take place?

We will be updating the various plans, recipes, and other content on BOD and the Beachbody Blog over the next few months. Please be assured that the two systems of treat and beverage measure are interchangeable, so if you are working from a revised program guide but want to enjoy a recipe that measures containers using the old system, it won’t impact your diet negatively.

 

Will we be updating the nutrition guides and the Fixate Cooking Show?

Yes. Over the following months, we will be updating all nutrition guides on BOD impacted by the changes.

 

Where can I ask additional specific container and portion questions?

For additional questions on how to implement these changes-or about Portion Control Eating Plans in general-talk to our expert advice staff at http://ift.tt/2nXgRVp.

 

The revised lists

Here are genericized lists to cover most Portion Control Eating Plans. Customized lists will be featured in updated nutrition guides featured on BOD in the months to follow.

Please note that if your program doesn’t currently have a treat list, this is not an opportunity to add one. Sorry. However, the “Shakeology Bases” list does replace the “Beverages” list.

 

Shakeology Bases

The Shakeology Base list helps you add a little pizzazz to your Daily Dose of Dense Nutrition while doing the 21 Day Fix. Pick a fluid from the list below, add it to the Shakeology flavor of your choice, and tick off the corresponding container from your Tally Sheet (along with a red container for your Shakeology).

Shakeology Bases (once per day)

Low-fat milk, 1-2% (8 oz.) 1 Yellow, ½ tsp.
Unsweetened Almond milk (8 oz.) 1 tsp.
Unsweetened Soy milk (8 oz.) 1/2 Red
Unsweetened Coconut milk beverage (8 oz.) ½ Blue
Unsweetened Rice milk (8 oz.) 1 Yellow
Unsweetened Coconut water (8 oz.) ½ Yellow

Treats and Other Beverages

Three times a week, you can have a treat or a tasty beverage. Simply help yourself to the amount listed after your treat, enjoy it in all its deliciousness, then check the corresponding container off your Tally Sheet. For example, if you decide to indulge in a few well-earned chocolate-covered raisins, count out 20 pieces, then check half of a purple and half of a yellow off your Tally Sheet.

Treats and Other Beverages (3 per week)

Dried apricots, unsweetened (4 pieces) 1 Purple
Dried figs (2 pieces) 1 Purple
Medjool dates (1 pieces) 1 Purple
Raisins (2 mini-boxes, 3 Tbsp., or approx. 45 pieces) 1 Purple
Dried mango, unsweetened (2 pieces) 1 Purple
Dried cranberries (2 Tbsp. or approx. 30 pieces) 1 Yellow
Dried apple rings, unsweetened (approx. 7 rings) 1 Purple
Dark chocolate, plain (1.5″x1.5″ square, 1 fun sized bar, or approx. 25 morsels) 1 Yellow
Potato Chips, plain kettle (6 chips) 1 Yellow
Tortilla chips, plain corn (6 chips) 1 Yellow
Mini pretzels (14 pretzels) 1 Yellow
Peanut butter pretzel nuggets (12 pieces) 1 Yellow, 2 tsp.
Chocolate covered raisins (20 pieces) ½ Purple, ½ Yellow
Chocolate covered almonds (6 pieces) ½ Blue, ½ Yellow
Popcorn mix with raisins, almonds, and dried fruit (1 cup, ¼ of recipe) ½ Purple, ½ Blue
100% Real Fruit Juice (4 oz.) 1 Purple
Wine (5 oz.) 1 Yellow
Beer, light (12 oz.) 1 Yellow
Beer, regular (12 oz.) 1 ½ Yellow
Hard alcohol (1.5 oz.) 1 Yellow

from The Team Beachbody Blog http://ift.tt/2mxLELD
via IFTTT

comment 0

Quick and Simple 21 Day Fix Meal Prep for Every Calorie Level

When you’re armed with a list of foods to choose from, and Portion Fix‘s color-coded containers to measure your portions, eating healthy one day at a time is no sweat. But what about planning healthy meals for a whole week? With the simple meal plans that follow, we’ll show you how to keep things simple and surprisingly fast.

Tips for Quick and Simple Meal Prep

How can preparing a week–or even a few days–worth of meals be quick or simple? We used shortcuts to create menus that require almost no cooking. You’ll notice that each of these meal plans combine a handful of quick-cooking ingredients, like a big batch of oatmeal, ground turkey sautéed in a pan, or a variety of vegetables roasted at the same time. The rest of the meals rely on combinations of raw ingredients, like salads, fruits and nuts, or prepared items like hummus and peanut butter. To mix things up, two of the menus incorporate one easy recipe that makes enough servings for several days.

Use these shortcuts and simple menus to inspire your own meal prep. You can easily swap in different fruits or vegetables, ground beef or tempeh instead of turkey, and starches like sweet potatoes or quinoa in place of rice or corn. Get creative! If you are comfortable in the kitchen, why not add one of these easy meal prep recipes, or a simple crockpot dinner?

Quick and Simple 21 Day Fix Meal Prep for the 1,200-1,499 Calorie Level

Even at our lowest calorie level, 21 Day Fixers get plenty of food: 3 green containers, 2 purple containers, 4 red containers, 2 yellow containers, 1 blue container, 1 orange container, and 2 tsp. per day. See how we divided that up to make six meals and snacks to keep you fueled from morning until night. In fact, this menu includes even more food than what is shown in the photos. Add two hard-boiled eggs or ¾ cup of lowfat plain Greek yogurt with breakfast, and drink a Shakeology smoothie blended with water and ½ cup blueberries with the second snack!

Quick and Simple 21 Day Fix Meal Prep for the 1,200-1,499 Calorie Level / Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs or ¾ cup plain lowfat Greek yogurt (Not shown) (½ purple, 1 red, 1 yellow) Snack 1: Whole grain rice cake with 2 tsp. peanut butter (½ yellow, 2 tsp.) Lunch: Mason jar salad with 2 Tbsp. vinegar-based dressing, 1 cup cherry tomatoes, ½ cup bell peppers, ¼ cup onion, ¾ cup cooked chicken breast (about 4 oz.), ¾ cup baby spinach (2 green, 1 red, 1 orange) Snack 2: 12 almonds and Shakeology blended with ½ cup blueberries, water, and ice (not shown) (½ purple, 1 red, 1 blue) Dinner: ¾ cup seasoned ground turkey with 1 cup sautéed zucchini, and 1 cup strawberries (1 purple, 1 green, 1 red) Snack 3: 1½ cups air-popped popcorn (½ yellow)

These are the daily meals for this meal prep menu:

Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs or ¾ cup plain lowfat Greek yogurt (Not shown) (½ purple, 1 red, 1 yellow)

Snack 1: Whole grain rice cake with 2 tsp. peanut butter (½ yellow, 2 tsp.)

Lunch: Mason jar salad with 2 Tbsp. vinegar-based dressing, 1 cup cherry tomatoes, ½ cup bell peppers, ¼ cup onion, ¾ cup cooked chicken breast (about 4 oz.), ¾ cup baby spinach (2 green, 1 red, 1 orange)

Snack 2: 12 almonds and Shakeology blended with ½ cup blueberries, water, and ice (not shown) (½ purple, 1 red, 1 blue)

Dinner: ¾ cup seasoned ground turkey with 1 cup sautéed zucchini, and 1 cup strawberries (1 purple, 1 green, 1 red)

Snack 3: 1½ cups air-popped popcorn (½ yellow)

 

Quick and Simple 21 Day Fix Meal Prep for the 1,500 – 1,799 Calorie Level

Look at all of the bright colors this hearty meal prep has to tempt your taste buds. A sweet breakfast of Pumpkin Protein Pancakes is the only recipe in the bunch. For the lunches, cook lean ground turkey in a pan coated with nonstick spray; you can cook the vegetables or save time by leaving them raw. Buying precooked chicken breasts or rotisserie chicken makes this meal prep even easier to assemble. People eating at this calorie level get 4 green containers, 3 purple containers, 4 red containers, 3 yellow containers, 1 blue container, 1 orange container, and 4 tsp. per day.

Quick and Simple 21 Day Fix Meal Prep for the 1,500 - 1,799 Calorie Level / Breakfast: Pumpkin Protein Pancakes topped with 3 oz. lowfat Greek yogurt and 1/2 cup fresh betties(½ purple, ½ red, 2 yellows) Snack 1: Chocolate Shakeology blended with water, ice, and 1 large banana (2 purple, 1 red) Lunch: ¾ cup seasoned ground turkey with ¾ cup red bell peppers, ¾ cup orange bell peppers, and ½ cup corn (1 red, 1 ½ green, 1 yellow, 2 tsp ) Snack 2: ¼ cup hummus with 1 cup baby carrots (1 green, 1 blue) Dinner: 6 oz. grilled chicken breast served with ½ cup spinach, ½ cup cherry tomatoes, ½ cup broccoli, and 2 Tbsp. vinaigrette dressing (1½ green, 1½ red, 1 orange, 2 tsp.) Snack 3: ½ cup mixed berries (½ purple)

These are the daily meals for this meal prep menu:

Breakfast: Pumpkin Protein Pancakes topped with 3 oz. lowfat Greek yogurt and 1/2 cup fresh betties(½ purple, ½ red, 2 yellows)

Snack 1: Shakeology blended with water, ice, and 1 large banana (2 purple, 1 red)

Lunch: ¾ cup seasoned ground turkey with ¾ cup red bell peppers, ¾ cup orange bell peppers, and ½ cup corn (1 red, 1 ½ green, 1 yellow, 2 tsp )

Snack 2: ¼ cup hummus with 1 cup baby carrots (1 green, 1 blue)

Dinner: 6 oz. grilled chicken breast served with ½ cup spinach, ½ cup cherry tomatoes, ½ cup broccoli, and 2 Tbsp. vinaigrette dressing (1½ green, 1½ red, 1 orange, 2 tsp.)

Snack 3: ½ cup mixed berries (½ purple)

 

Quick and Simple 21 Day Fix Meal Prep for the 1,800 – 2,099 Calorie Level

No recipes are required for this colorful meal prep, just a few basic cooking skills, like boiling water for oatmealroasting vegetables, and cooking a steak (psst… if all else fails, swap in burger patties). People eating at this calorie level get 5 green containers, 3 purple containers, 5 red containers, 4 yellow containers, 1 blue container, 1 orange container, and 5 tsp. per day.

Quick and Simple 21 Day Fix Meal Prep for the 1,800 - 2,099 Calorie Level / Breakfast: 1 cup oatmeal (made from ½ cup rolled oats) with 3 tsp. peanut butter and 1 cup fresh berries (1 purple, 2 yellow, 3 tsp.) Snack 1: Avocado Toast with Tomatoes made with 1 slice whole grain toast, with ¼ avocado, ½ cup cherry tomatoes (½ green, 1 yellow, 1 blue) Lunch: Mason jar salad with 2 Tbsp. vinaigrette dressing, ½ cup cherry tomatoes, ½ cup purple cabbage, ½ cup bell peppers, 6 oz. seasoned ground turkey, ¼ cup white onions, ¾ cup spinach (2½ green, 1½ red, 1 orange) Snack 2: 1 cup cucumber, ¾ cup lowfat Greek yogurt mixed with 1 Tbsp. fresh dill (1 green, 1 red) Dinner: 6 oz. steak with ½ cup new potatoes sautéed in 1 tsp. olive oil, ¾ cup steamed green beans, ¼ cup mushrooms sautéed in 1 tsp. olive oil (1 green, 1½ red, 1 yellow, 2 tsp.) Snack 3: 1 scoop Shakeology blended water, ice, and 1 large banana (2 purple, 1 red)

These are the daily meals for this meal prep menu:

Breakfast: 1 cup oatmeal (made from ½ cup rolled oats) with 3 tsp. peanut butter and 1 cup fresh berries (1 purple, 2 yellow, 3 tsp.)

Snack 1: Avocado Toast with Tomatoes made with 1 slice whole grain toast, with ¼ avocado, ½ cup cherry tomatoes (½ green, 1 yellow, 1 blue)

Lunch: Mason jar salad with 2 Tbsp. vinaigrette dressing, ½ cup cherry tomatoes, ½ cup purple cabbage, ½ cup bell peppers, 6 oz. seasoned ground turkey, ¼ cup white onions, ¾ cup spinach (2½ green, 1½ red, 1 orange)

Snack 2: 1 cup cucumber, ¾ cup lowfat Greek yogurt mixed with 1 Tbsp. fresh dill (1 green, 1 red)

Dinner: 6 oz. steak with ½ cup new potatoes sautéed in 1 tsp. olive oil, ¾ cup steamed green beans, ¼ cup mushrooms sautéed in 1 tsp. olive oil (1 green, 1½ red, 1 yellow, 2 tsp.)

Snack 3: 1 scoop Shakeology blended water, ice, and 1 large banana (2 purple, 1 red)

 

Quick and Simple 21 Day Fix Meal Prep for the 2,100-2,300 Calories Calorie Level

Does more food mean more cooking? Not necessarily. To make this higher calorie meal prep just as quickly as a menu with less food, simply toss some brown rice in a rice cooker, hard boil some eggs, and sauté mushrooms and then ground turkey, you can even use the same pan. We suggest baked oatmeal cups for breakfast, but if you want to cut corners, you can eat oatmeal with blueberries instead. Our menu for this calorie level includes 6 green containers, 4 purple containers, 6 red containers, 4 yellow containers, 1 blue container, 1 orange container, and 6 tsp.

Quick and Simple 21 Day Fix Meal Prep for the 2,100-2,300 Calories Calorie Level / Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs (½ purple, 1 red, 1 yellow) Snack 1: 1 scoop or packet Shakeology blended with water, ice, 1 large banana, ½ cup strawberries, and 2 tsp. almond butter (1 red, 2 ½ purple, 2 tsp.) Lunch: Mason jar salad with 2 Tbsp. vinaigrette dressing, 6 oz. seasoned ground turkey cooked in 1 tsp. oil, ½ cup black beans, ½ cup corn, ¾ cup bell peppers, ¼ cup white onion, 1 cup spinach, ½ chopped jalapeño (2 green, 1½ red, 2 yellow, 1 orange, 1 tsp.) Snack 2: 1 cup cucumber, 1 cup cherry tomatoes (2 green) Dinner: 6 oz. bison (or lean ground beef) burger with 1 slice (1 oz.) cheese on a bed of ¾ cup spinach, side of ¼ cup green beans and 1 cup mushrooms sauteéd in a pan coated with nonstick spray, with ½ cup brown rice (2 green, 1½ red, 1 yellow, 1 blue) Snack 3: 1 medium apple with 3 tsp. peanut butter and ¾ cup plain lowfat Greek yogurt (not shown) (1 purple, 1 red, 3 tsp.)

These are the daily meals for this meal prep menu:

Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs (½ purple, 1 red, 1 yellow)

Snack 1: 1 scoop or packet Shakeology blended with water, ice, 1 large banana, ½ cup strawberries, and 2 tsp. almond butter (1 red, 2 ½ purple, 2 tsp.)

Lunch: Mason jar salad with 2 Tbsp. vinaigrette dressing, 6 oz. seasoned ground turkey cooked in 1 tsp. oil, ½ cup black beans, ½ cup corn, ¾ cup bell peppers, ¼ cup white onion, 1 cup spinach, ½ chopped jalapeño (2 green, 1½ red, 2 yellow, 1 orange, 1 tsp.)

Snack 2: 1 cup cucumber, 1 cup cherry tomatoes (2 green)

Dinner: 6 oz. bison (or lean ground beef) burger with 1 slice (1 oz.) cheese on a bed of ¾ cup spinach, side of ¼ cup green beans and 1 cup mushrooms sauteéd in a pan coated with nonstick spray, with ½ cup brown rice (2 green, 1½ red, 1 yellow, 1 blue)

Snack 3: 1 medium apple with 3 tsp. peanut butter and ¾ cup plain lowfat Greek yogurt (not shown) (1 purple, 1 red, 3 tsp.)

from The Team Beachbody Blog http://ift.tt/2oaFn4v
via IFTTT

comment 0

5 Yoga Poses to Open Your Hips

“My hips are so tight.” That’s probably the biggest complaint I hear from people in my yoga classes. Now, I’m not a magician, but I can help you get those tight hips open. Most of us move our legs in two directions, forward and backward. There is typically no lateral movement whatsoever, unless you’re a dancer, gymnast, MMA fighter, or a member of Cirque du Soleil. That’s what we need to change — we must find more ways to move the legs in such a way that keeps our hips mobile.

As a country, our hips are not doing well. According to the Centers for Disease Control, “Each year, more than 300,000 people 65 and older are hospitalized for hip fractures and more than 95 percent of hip fractures are caused by falling. As the U.S. population gets older, the number of hip fractures is likely to go up.” Although there is not a direct connection between immobile hips and an increased risk of hip fracture, immobility in the hips can contribute to an increased risk of falling as you age, and hip fracture is one of the most serious fall injuries.

How can we change this? You guessed it — yoga. At least, that’s my favorite way. I’ll take that over a hip replacement any day. Your hip joint, like your shoulder joint is a ball-and-socket joint. That means you have a much greater range of motion in your hips than you do in, say, your elbows or knees, which are hinge joints. If you don’t regularly exercise your hips through their full ranges of motion, however, you can gradually lose mobility in them, increasing your risk of falling and and possibly fracturing them. It’s not a road any of us want to go down.

Here’s my recommendation: practice these five yoga poses three to five times a week and your hips will likely be healthy enough to keep you dancing into your golden years. Remember, hips tend to be one of the tighter joints in the body, so move slowly into these poses, pay attention to how they feel, and ease up if the stretch becomes too intense. Yoga is not about how hard you can push yourself—it’s about loosening up connective tissue and relaxing your body.

1. Butterfly Pose

One of the simplest poses in yoga, butterfly pose addresses one of the tightest areas of the body: the groin. Ugh, I know, many of us are tight in the inner thighs. This pose is simple yet powerful. Make sure you give this one time.

Sit on your mat with your knees bent and the bottoms of your feet together in front of you. Your legs will form a diamond. For a deep stretch, bring your feet close to your body and lean forward while pressing your elbows against your inner thighs. For an easier stretch, keep your feet a bit further away from you, hold onto your ankles and gently lean forward.

butterfly pose

 

 

2. Easy Pose with Forward Fold

From butterfly pose, you can make an simple transition to easy pose. Cross your legs bringing your ankles just below your knees (as best as you can), fold forward and bring your hands faced down on the mat in front of you. You may feel a stretch in your outer hips, inner hips, and sometimes in both areas. Hold the forward fold position for one to three minutes, and then sit back up. Switch legs positions (e.g., if you had your left leg crossed over your right, now cross your right over your left) and repeat.

easy pose and forward fold

 

 

3. Happy Cow

I do a lot of trail running, which causes my hips to be tight. Happy cow pose is a tough one for me, but I know it’s beneficial because it eases tension in my glutes every time. It’s the perfect pose for anyone who runs uphill, does squats, or lunges.

The pose is similar to easy pose, but a bit more intense. Start seated with your legs crossed so that your right heel is by your left hip, your left heel is by your right hip, and your knees are stacked in front of you. On the exhale, gently fold your torso forward. If your hips are tight, you might notice that your top knee rises off your bottom one. That’s OK. As your mobility increases with continued practice, so too will your ability to keep your knees stacked. Either way, you should feel the stretch in the hip of your top leg. Hold the forward fold for one to three minutes, and then sit back up. Switch leg positions, and repeat. Enjoy this one — it’s oh so painfully good!

happy cow

 

 

4. Pigeon Pose

It didn’t start out this way, but pigeon pose has become my all-time favorite hip stretch. Once you get passed the hard part (and that may take a little time), you can really relax into this soothing stretch. It’s an incredible stretch for your gluteal muscles and if you’re tighter, you’ll feel it in your hamstrings, as well.

Start from a down dog pose, so that your body forms an upside down “V.” Bring your right knee forward, drop your hips, and place your right ankle behind the left wrist creating a 45-degree angle with the right knee. The outside of your right lower leg rests on the floor and your left leg extends back with the kneecap and the top of the foot facing the floor. If the right-foot placement feels uncomfortable in any way (e.g. pain in the right knee), gently move your right foot closer to your left hip and/or place a folded blanket under your right hip. Fold your torso forward as you stretch your arms in front of you on the mat. Hold for two to three minutes, and then return to the down dog position. Repeat, this time stepping forward with your left leg.

pigeon pose

 

 

5. Frog Pose

Possibly the most intense of all the hip stretches, frog pose is the one I enjoy doing the least, but I still do it, because I know it can help loosen deep connective tissue. Please be careful with this pose — the stretch can feel extreme, so breathe deeply and ease into it. If you push too hard, your body will tense up, which is precisely the opposite of what we want from yoga.

You’ll need a cushion for your knees, so place either a folded mat or blankets underneath your knees as you assume table top pose (hands and knees on the ground, back flat with hands below shoulders, knees below hips). Walk your hands forward six inches, bring your shoulders over your wrists, then move your knees out to the sides as far apart as you can. If possible, turn your feet outward so the insides of them rest on the floor, and slowly bring your forearms to the ground. For a deeper stretch, press into your forearms and slowly shift your hips back until they are in line with your knees. You want to feel a deep stretch, but it shouldn’t be painful. Hold this position for two to three minutes while taking deep breaths.

frog pose

 

 

If you’re new to yoga, check out the 3 Week Yoga Retreat on Beachbody On Demand where myself and three other yoga instructors guide you through the foundations of yoga. Enjoy these poses and if you have any questions, feel free to reach out to me on Twitter: @teddymcdonald.

from The Team Beachbody Blog http://ift.tt/2ntbX4C
via IFTTT

comment 0

Beachbody Results: Leslie Lost 69 Pounds

Leslie Bachinsky lost 69 lbs. with various Beachbody fitness programs, Shakeology, and the Beachbody Performance supplements. Here’s the story that she shared with the Beachbody Challenge contest.

Tell us about your life before you started the program. How did you feel about yourself and your body?
I was tired, out of shape, terribly overweight for my size, and my knees and back hurt from carrying all this extra weight. I wouldn’t go out, and if I ran into people at the store I would avoid them. In the winter I wouldn’t leave the house except to take my children to school. I remember being in the gym, in a cardio class thinking that everyone was looking at me, and all I wanted to do was cover myself up and hide. Being invisible would’ve been perfect for me back then. Emotionally I was embarrassed not only for myself, but for my kids. Being overweight ran in my family, and when I was little I always thought we were just the ‘fat’ family. I never thought I could change the way I looked, or the way I felt about myself. I thought this was it just the way it was meant to be. I was always tired, I had constant negative self talk, and when I failed at something, I ate to make myself feel better. So when I was a ‘fat’ mom, I was embarrassed for my children as well.

What inspired you to change your life and begin your transformation journey?
I’ve tried every fad diet in the book, but what really propelled me this time was seeing the pictures from my daughter’s wedding. I had promised myself I would lose weight for the wedding, and I didn’t. At that point I knew I needed to make some changes. At the same time, I was watching my niece post on Facebook about her journey with Beachbody and decided to reach out to see if she could help me. Being a mom to five, and grandmother to 3, really inspired me to be a good role model for them to look up to. I also wanted to be involved with my younger children. We go to the Jersey Shore often, and I wanted to be able to enjoy the activities without getting out of breath, and without being embarrassed.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?
I was my biggest challenge. I didn’t believe in myself. I didn’t believe it would work. I knew I would do the program, and in my head I knew it wouldn’t work. I would make excuses the night before as to why I wouldn’t be able to make it to the gym the next day. So, my biggest challenge was my own negative self talk. I started with the 21 Day Fix program, and having the modifier there really helped me get through the workouts. Having the Challenge Groups gave me an opportunity to share, and to support others which is a huge part of my personality and my real life, I had been hiding from others, so these groups gave me an outlet to show my real personality.

What in particular did you like about the program you chose?
My Coach suggested I start with the 21 Day Fix, and I just went for it. I wasn’t sure exactly what I was getting myself into, but I made the decision to start, and got up everyday and pushed play. As I got into the program I loved that there was a modifier. Listening to Autumn’s constant encouragement and support also got me through the workouts. Without her there pushing me along I would have quit many times. I found the meal plan to be just flexible enough that it would work for the way my family ate, but still be a cleaner, healthier lifestyle. All in all the program made sense. Exercise, eat right, and drink a dense nutrition shake.

Beachbody Results: Leslie Lost 69 Pounds

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
Starting this program at 51, I never thought I would have the results that I have gotten. I went from a size 16 to a size 2. I feel amazing. At times the feelings are almost surreal. My mind still has to catch up with my thoughts sometimes, but that is an ongoing process. I am able to do things I never thought possible at my age. I am now the confident person that I always imagined being, and the person I always tell my children to be. I am most proud of the fact that I can take credit for all of my success. I did the work, I put in the time, and I changed my life. Not to overlook the importance of my challenge groups, I am the one who had to push play every day.

How has your life changed since completing your Beachbody program?
My life has changed in almost every way. How I am as a wife, mother, and friend. I love being a wife and mother, but Beachbody has given me purpose and worth as an individual. It has changed my health, and longevity to be there for my children and grandchildren. I have become an active person in this thing called life… I am more present in all aspects of my life. It has also given me the opportunity to be the giver that I have always been inside. God put Beachbody into my life at just the right moment because I believe we all have a calling in life, and this is mine, to help and serve others in health and fitness.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
I love Shakeology and I drink it everyday. It is an important part of my daily nutrition, and I won’t miss a day. I drink it when I travel, and I believe in it so much that my entire family drinks it.

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
In the beginning when I started the 21 Day Fix I only used the DVDs, but I have come to love and rely on Beachbody On Demand. I use it when I traveling, in hotels, at the beach, or when we go camping. I’ve even used it at the gym. It’s just so easy and accessible, takes away any excuses I may have, and I love the variety of workouts available.

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point and effort.

from The Team Beachbody Blog http://ift.tt/2o7j9Ar
via IFTTT