HOW TO AVOID REGAINING LOST WEIGHT

An awesome blog by my friend and fellow Beachbody Coach Kasey Clark

As I approach the one year anniversary of my fitness journey it is awesome to reflect back on what I was able to accomplish. In April of last year (I know – late to the party) I stumbled across a P90X infomercial and decided to “do my best and forget the rest.” This phenomenal program is effective because of the quality of the exercises, its diversity, and Tony Horton’s charisma. It makes one look forward to pushing play each day (even as to Ab Ripper X in some sick way).
With P90X and Shakeology (Beachbody’s ultra-nutrition supplement which is comprised of whole and super foods and no artificial ingredients) I was able to lose 33 lbs in 90 days. Adding 60 days of Insanity into the mix allowed me to drop 17 more lbs in 60 days and by the end of September of last year, I was able to lose a total of 50 lbs and reach my target weight.
Losing this amount of weight and gaining shape (and abs that slightly resemble a six pack) are hugely important and I am proud of this accomplishment. But what is of even greater importance has been the ability to maintain my target weight since last September. This picture was taken on my 50th birthday in March at a Beachbody event in the Bahamas.
One can tout the home fitness program as an excellent option for those who struggle to get results at the gym. But the ‘yo yo’ or ‘rubber band effect’ of regaining lost weight can be equally present regardless of the manner in which the weight loss is initially accomplished. This is true whether one loses weight solely through diet, i.e. Weight Watchers or Jenny Craig, or through exercise. If one cannot maintain the same caloric intake they utilized to lose weight, they will gain it back. If one stops going to the gym a few months after their New Year’s resolution, they will regain the weight they lost. The same potential is there if there is no plan once the ninety days of P90X are over.
By some estimates, more than 80 percent of people who have lost weight regain all of it, or more, after two years. Researchers at the University of California at Los Angeles analyzed 31 long-term diet studies and found that about two-thirds of dieters regained more weight within four or five years than they initially lost. Interesting, no? Ironically, that same 80 percent statistic applies to those who pay for but do not use their gym memberships.
So how does one preserve all the fantastic progress they have made to lose a substantial amount of weight? These are some recommendations:

1. When you are in the initial phase of weight loss, i.e. the first 90 days, eliminate completely those items in your diet that are clearly incompatible with slimming down. Do it in conjunction with an exercise program and say to yourself “for the next 90 days I am giving up X, Y and Z.” For me it was pizza, sandwiches and alcohol. I avoided these items completely but understood that I was not giving them up for the rest of my life, just for 90 days. I can do anything for 90 days.

2. Start incorporating good foods into your diet that you can utilize indefinitely. Although I have not done Weight Watchers, Jenny Craig or any other major diet plan, the major concern I have is how long is one going to be able to follow these programs? What does one eat when they decide it is too difficult to follow the plan? Instead I recommend incorporating foods that are good for you that you can eat indefinitely – fish, chicken, wild and brown rice, quinoa, fruits and vegetables, salads, whole wheat tortillas, etc. What I have found interesting is that as you incorporate better foods into your diet, your body begins to crave those foods. I was never big on fish but now my body craves salmon once or twice a week.

3. Drink Shakeology. I know those who have not yet experienced Shakeology will claim shameless plug. But unless you have actually experienced how good Shakeology is, you are missing out by booing from the bleachers. This unique supplement which is completely natural (including its sweeteners unlike many of the drinks on the market which utilize sucralose) was essential when I used it as a meal replacement to help me lose weight. It is 150 calories per serving, 23o with 80zs. of skim milk. And it tastes so good that we joke that its tag line should be “the Most Addictive Meal of the Day” instead of “the Healthiest meal of the Day.” I now use it mainly for its nutritional value as you cannot get the majority of super foods in standard diets. Try it, you’ll not only like it you will love it.

4. Find a fitness routine that is lifestyle compatible and something that you look forward to. If you are a gym rat, more power to you. But why do 80% of the people who own memberships not use them. Because they don’t want to stay in shape? No. It’s because it is too much of a hassle to get to the gym. You have to worry about time, packing your gym clothes, changing, child care, showering, etc. And the repetitive nature of the routines can get boring fast. How many weeks can one survive on the elliptical machine? The Beachbody fitness programs are diverse, they are fun, they use celebrity instructors with great personalities (Tony, Shaun T, Chalene, to name a few), and most importantly they are of a fixed duration, generally 60-90 days. It is much easier to get one’s mind around a schedule that has a beginning, middle and end. And once that program is over and you have another nice transformation, there is another completely new and different program to try. I am now doing Les Mills Pump and the variety of its instructors, the use of the barbell and the pumped up music tracks, make it new and entertaining. You have to look forward to getting your workout (and disappointed if you can’t). If you view it as a hassle to get your workout in you are in trouble.

5. Become a Beachbody coach. Now I am certainly not advocating that everyone should become part of the relationship marketing business that is Team Beachbody. However, in addition to the satisfaction of helping others live healthier and more fulfilling lives, there is a great opportunity to earn substantial supplemental income (and in many cases enough money to quit your full-time job). The physical benefits of being a coach stem from the fact that you must continue to be a product of the product in order to be successful. It really does nothing for a coach to show their P90X before and afters if they have put all the weight back on that they lost during the program. If you expect others to believe that Beachbody programs work, a coach has to be as fit as possible. Fortunately, the fun and effectiveness of the programs make it easier.
As difficult as it is to come to terms with reaching the milestone of turning 50, I can say that it is easier to do it being in the best shape I have been in since college. Oh, and celebrating it with my family and other Beachbody coaches at Atlantis didn’t hurt.


http://kaseyclarkfitness.com/coaching/how-to-avoid-regaining-lost-weight/

When I come across something with what I believe is great information and it could benefit me, I like to post it here in my blog, this way I know exactly where to go to find it. Plus I always include the link of who I "borrowed" it from. This Post is a Post that Scott Colby "The Abs Expert" ran across and shared. Enjoy.

Yesterday, I stumbled upon a really cool blog post on
Facebook about this guy named Theo who did his very
first Tough Mudder and in the process, had to overcome
a few fears.

The Tough Mudder included:

11 miles

Electric Shock

Freezing cold water

A 3 story free-fall off a plank into the freezing cold water

And a lot more.

Many of these obstacles took Theo out of his comfort zone,
especially the 3 story jump into the freezing cold water.

But once it was his turn to jump there was no turning back
since there was a line of people behind him, waiting for
their turn.

And with that, Theo came up with his:

Top 4 Lessons About Fear and I wanted to share these with you.

1) Conquer your fears by facing them - Easier said than done, but
the message essentially is to face your fears head on - don't
run away from them. You will be a changed person after each
fear you face head on and overcome.

2) The outcome doesn't matter - the process does. Who cares
what the oucome is. Who cares if you trip and fall. Do you think
Michael Jordan hit every game winning shot that he took in his
career? No. What mattered was he tried, he got up (if he failed),
he learned from the process, gained confidence and got better,

Enjoy the journey.

3) Enlist your A-Team. You want to have a strong support team
when you go through a tough journey. Why do you think that
when I was training and dieting for my photoshoot, that I kept
telling you I had a photoshoot coming up on April 7? Because
I NEEDED you! I needed your support to help keep me
accountable.

When you're doing a Tough Mudder, it's easy to say to yourself
that you'll skip an obstacle and go on to the next one. Or if
you're doing a fitness adventure with me, it's easy to stop short
of the top of a mountain and turn around - IF you're alone. When
you have the support of friends and teammates, it's a much
different story, and you're able to do much more than you ever
thought was possible.

4) The only thing holding you back is you. This is a big one.
Are you the person that you want to be? Do you have the career
you want? The relationship you want? If you want to see the
world, are you doing it? If not, ask yourself WHY NOT? You
wake up each morning with choices. It's YOUR decision to
live the life of your dreams and be the person you really want
to be.

If you're not living your life to it's fullest, do something about it
today.

Sign up for something today that will take you out of your
comfort zone, like our Rocky Mountain Fitness Adventure.

I promise you that you'll return home a very changed person.

Thanks to Theo for some great lessons and reminders.

Have an awesome and very rewarding day.

Scott

SHOULD YOU EAT BEFORE OF AFTER WORKING OUT

Eating Before or After Exercise:
Eat afterwards, after the cool down period. Eating puts stress on the cardiovascular system, and throwing exercise in with the deal could be dangerous.
You should eat both before and after exercise! When you eat before exercise, you're giving your body immediate energy to use. This isn't to say that you should have a six course meal. Something light light a flax seed whole wheat bagel with a chicken breast (white meat, no skin, no bone, no cold-cuts) If you don't eat properly before hand, your body will start to take the fat from your internal organs (instead of that midsection). After you've finish your exercise (especially if you've been doing weight lifting), it's important to eat something rich in protein and light in carbs. If you don't, your body will go into a state of hunger, and you'll be even more tempted to binge eat at the next meal.
You are basically tightening your muscles and burning the fat stored in your body. Everyone has a certain amount of fat stored in your body and as you exercise the fat decreases but remember there is 3,500 calories in a pound.
If you exercise in the morning you should have your breakfast, wait 1/2 hour to an hour and do your exercising. Just like when you want to go swimming ... eat, wait an hour, then go swimming. Otherwise, your muscles will cramp! As you know protein is the best for the muscles. I eat before exercising, wait an hour (or if I'm in a hurry I will "fast walk" to help digest my food faster) and then work-out. Eating after exercising is advisable, but I enjoy taking some protein drinks or a drink that raises my electrolyte levels. Also energy bars are fine to munch on after exercising. Just stick to 3 good meals a day. Lots of protein, green veggies, etc. Salads are wonderful to eat after exercising and not heavy on the stomach.
You are actually supposed to eat AFTER exercising, as your metabolic rate has increased and will use all the energy and fats from your food immediately.
Of course you are going to have to eat at least something (light snack) before you exercise (wait an hour before you workout after you eat to give your body time to properly digest it into your system) because where else are you going to get the energy from to fully exercise. You need something to fuel your body. It's all about training your body so it will get use to what you are feeding it so make it a routine. Eat before and after you exercise and drink plenty of water.
It's best not to eat within 2 hours before exercising. This is because when you eat, your glycemic index rises, your pancreas immediately releases insulin, which brings your blood sugar lower than its resting state. It's best to eat carbs within 5 minutes of exercise (snack) because carbohydrates are the fastest source of energy. Do not eat anything acidic because your body already has a hard enough time regulating pH during exercise. If you're running a marathon, it's recommended that you intake 40 - 60 grams of carbs per hour. After exercise, it's best to eat a good portion of carbs within 2 hours. This replenishes all of the glycogen that you lost during exercise. If you wait longer than 2 hours, the glycogen replenishing won't be as effective.
You need to eat carbs before your workout, usually about 50 grams for a 155-170 lb male. It's equally important to get 50-75 grams of carbs after your workout for the same weight (male). If you don't have enough carbs in your body during your workout you'll be fatigued and unable to perform as well. Not to mention that your body could start pulling energy from your muscles and any protein you've consumed through the day - leaving no protein for your tired muscles to be supported with afterwards. This is especially important for anyone trying to body build.

http://wiki.answers.com

~FITNESS TIPS~

I am always looking for good tips, advice, information and anything else that may help me to achieve my goals and more importantly keep me motivated to stay on track.

I love when I come across articles, blogs, google searches etc that I can use and share with other people. Here are some really good Fitness Tips that I plan on using to change things up from time to time.

1. Mix it up. Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.

2. Lift weights & your spirits. Studies show that even a little bit of exercise can affect the mood-controlling parts of your brain. Try a bicep curl by standing with your feet shoulder-width apart. Place your arms at your side and slowly bend your arm, bringing the weight up toward your face. Do 12 reps each and the next time you have a rough day remember to reach for a dumbbell instead of junk food.

3. Change your scenery. Workouts getting a little boring? Trade the treadmill for some new terrain and explore a great path in your neighborhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.

4. Be a team player. Join a recreational team at work or organize a day for you and your friends to play a game of kickball. Don’t worry about not being a great athlete—you burn calories whether you make contact with the ball or not.

5. Leave the magazine on the coffee table. It might seem like a great way to keep yourself entertained during a workout, but if you can read captions in a gossip magazine, chances are you're not pushing yourself hard enough. If you're really into reading material, try downloading a podcast or listening to an audio book.

6. Check your bags. Not your goals. Traveling these days will definitely get your heart rate up, but not in a good way. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there's never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.

7. Make prime time your prime time. Instead of taking a seat on the sofa, find a spot on the floor and concentrate on strength training during the half-hour episode. Side crunches and leg lifts will help tone your core without blocking your view of the tube. At a commercial, take your heart rate up a notch with sets of jumping jacks, lunges and push-ups. You'll stay caught up on your favorite shows and your fitness routine.

8. Defy your desk job. More and more occupations require workers to sit in front of a computer for 6 or more hours. And that lack of movement can take a toll on your body. Make a point to move every hour, whether it's to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.

9. Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money's worth and the energy from everyone in the room will help improve yours. Don't worry if you don't know all the steps at first—think of what a big step you're making for yourself.

10. Optimize your playlist. Music has an amazing power to pump us up and get us going. Rather than relying on shuffle to get you through a workout, organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you'll be working out to motivate you. Change it up every week by adding new songs or switching Mp3 players with a friend.

11. Get your glutes in gear. Get on the floor on your hands and knees. Extend one leg and bend it to a 90-degree angle, raising it so that your toe points toward the ceiling. Bring the leg back down and repeat for 12 repetitions, then switch to the other leg. To maximize results, make sure you squeeze your glutes tight as you do it. Keep it up and pretty soon you'll be working that backside into a smaller pair of jeans.

12. Buddy up. Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.

13. Dress for success. Before you start any kind of exercise routine make sure that your body is well supported. This means comfortable shoes, a strong sports bra (or two), breathable fabrics, and even a cute little headband. The less you have to fuss with during your workout (i.e. tugging at your shorts, pushing hair out of your eyes) the more you can focus on achieving better results.

14. Hop to it. Boxers aren't born lean and mean. It takes dedication and a little help from an 8-foot piece of rope. Jumping rope provides such a great full body workout that an average sized woman (5'4”, 140 lbs.) can burn more than 100 calories in just 10 minutes. So, next time that gym membership starts to pinch your pennies, pick up a rope and start hopping.

15. Be fear free. One of the main reasons people avoid the gym is they're afraid of being judged by other people. The truth is, the majority of people at the gym are there to focus on their own bodies, not yours. The sooner you overcome that insecurity the sooner you can focus on your fitness performance.

16. Every minute counts. Don't eliminate your exercise for the day just because you have a full schedule. If you're crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You'll feel better knowing you did something rather than nothing.

17. Feel the burn. As hard as it may be to believe, that achy feeling the day after a workout is actually a great sign. It means that your muscles are activated and responding to your activity. So, don't mistake a little soreness as a cue to stop. Instead, use it as proof that your body is already changing.

18. Exercise before you eat. Instead of heading to the kitchen when you get home from work, set aside a half hour to an hour to get your workout in. Not only will it help you let off steam from your job, but you'll be less likely to overdo it with extra helpings and desserts at dinnertime.

19. Get a good base. When you're doing a standing exercise, make sure that your legs are a good width apart. Having a stronger balance will help you perform a move easier and help you get more results.

20. Burn big calories. Work the big stuff STAT! You burn more calories when you work many large muscle groups simultaneously. The next time you hit the gym, try running, jumping rope, skipping, even jumping jacks!

21. Use your weight. YOU are all you need! Your own body weight can provide a great workout and build strong, sexy muscles. Try sets of lunges, crunches, squats and push-ups to get yourself going when you can’t make it to the gym.

22. Move it. Something is ALWAYS better than nothing. Missed your workout? Get in at least 10 minutes. Pop in a DVD and get in a quickie, turn up your favorite tunes and dance around, re-create something from your favorite exercise class, climb the stairs or take a quick trip around the block.

23. Change it up. Get that metabolism going! Change up your workouts with a little high-intensity strength training. Increase the weight, reps and/or sets you lift (and decrease the amount you rest in between) and you’ll start to see some sculpted, lean muscles (and you’ll keep your metabolism humming post-workout!)

24. Break it up. Hate doing abs? Break up the monotony by putting a set of abs in between each set of your weight-training routine. Since you never have a chance to sit still and cool off, you’ll keep your heart rate up and burn more calories and body fat. Hooray!

25. Give me 10. Ten minutes are better than ZERO. Can’t stand the idea of working out? We all have those low energy days. When you’re feeling ho-hum, head to the gym or workout anyway and promise yourself you can quit after 10 minutes.

26. Go for the burn. Squat your way to a better you! The squat is one of the best lower-body exercises to hit your glutes, hamstrings and quads. Try using a stability ball the next time you’re at the gym for an extra burn. Stand with feet shoulder-width apart and put the stability ball between your lower back and the wall. Bend your knees 90 degrees—making sure your knees don’t go past your toes. Put your hands on your hips or hold hand weights if you really want to work.

27. Use weights. Pick up those weights! Muscle burns fat, so the better your weight training sessions are, the less cardio you’ll actually have to do.

28. Step it up. Wanna burn about 15 calories a minute? Jump on the stair climber (the machine that looks like an escalator) the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight (no leaning, ladies) and use the handlebars for balance only (NOT to support your body weight).

29. Skip the gym. Yep, you heard that right. It’s good to give yourself a change of pace…shock those muscles and make the most out of your workouts. Head to a hill with a friend and take turns running up (and down) it—see who’s “king of the hill”. Take a dance class. Play tennis. Play tag. Find a workout that reenergizes you and gets you excited about exercising again.

http://www.specialk.com/challenge/tips/fitness

I LOVE WHAT I DO

I LOVE being a Beachbody Coach!


A couple of years ago I would have never thought the things I'm doing right now would ever be possible. But they are! I'm learning and growing every day. I'm doing things I never thought I'd be able to do. I'm building an at home business and it's going well. Day by day new exciting things happen to further the success I crave and desire.

I honestly wasn't sure what I was getting myself into and I'm sure there are still some skeptics in my realm of friends and family who don't believe what I'm doing is worth it. All I can say to that is: Get a Clue! Do you read my Facebook posts? - Worth it? This is so very worth every shred of frustration. Every second of cramped fingers from typing. Every blurry, scratchy eyes from sitting in front of a computer for hours a day. Every person who says "Jeannine, will you help me?" Every pound my people are losing. Every single thing that has started because of what I do... is all worth it!

Being a Beachbody coach is NOT about making sales. It's NOT about selling products or making money off of my friends and family or strangers in cyber space whom I may never meet in person. What it really is about is the joy I feel when another person has left me a message telling me how much I've helped them. It's about the confidence I feel build inside me every single day after doing a task I didn't think I'd be able to do. It's the growth in my own personal development; learning who I am, what I want and how I want it. It's about building strong, lasting relationships with REAL people who I've come to appreciate, respect and yes, even love. I may never meet them face to face but I love them! They are friends. They are "my chosen family". They are REAL people I am helping find who they are, what they want and how they want it!

THAT is what being a Beachbody Coach is really all about! Everything else that comes along with it -- Bonus! Especially the fact that I am more fit and healthy today than I have ever been in my entire life.

If this in any way peaks an interest in becoming a coach yourself; send me a message, email me, text me, find me on Facebook, comment on this blog. I'll be ready to talk to you about it. Just don't wait! Don't say "maybe tomorrow" - Do it NOW!

BTW a lot of people think that just because they are not at their goal weight or fitness level that they do not quality to be a coach, that is so untrue. All you need is the desire to help and motivate others and that in itself will inspire you to reach your goals.