tag:blogger.com,1999:blog-73099469036154979152024-03-05T04:18:37.871-05:00Being Bruce -Life's all about "being", not just "doing" or "having."Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comBlogger983125tag:blogger.com,1999:blog-7309946903615497915.post-36906190341567377462018-03-12T05:26:00.000-04:002018-03-12T05:26:27.692-04:0016 Months In, Here's How My ADHD Diagnosis Has HelpedIt's hard for me to believe my ADHD diagnosis was 16 months ago. Time has passed quickly.<br />
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I've learned a great deal about ADHD as a neurological condition, as a mental health issue, and as a factor in my life. The video below sums it up with quick overviews of how my life has changed since my original diagnosis in early November 2016.<br />
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There are many, many resources for information about ADHD, or Adult ADHD as the medical community calls it with people over 18, which is the same thing. Marge and I have set up a website called <a href="https://adultadhdunplugged.com/" target="_blank">Adult ADHD Unplugged</a>. Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-51969419540057037422017-04-28T20:51:00.000-04:002017-04-28T21:40:43.677-04:00Adult ADHD Unplugged: Who, What, and Why<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/a6EEHkYFj8I" width="560"></iframe><br />
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Welcome to Adult ADHD Unplugged! We're glad you're here.<br />
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Our blog, our <a href="http://adultadhdunplugged.com/" target="_blank"><b>website</b></a>, our <a href="https://facebook.com/adultadhdunplugged" target="_blank"><b>Facebook page</b></a>, and our <a href="https://www.youtube.com/channel/UCSnRpiy7wllcB_rFR09OIiQ" target="_blank"><b>Youtube video channel</b></a> are all focused on the same general theme: Adult ADHD awareness. <br />
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We want to share what we continue to learn in the areas of personal development, productivity, and improved relationships. When we learn new strategies, we want to pass them on. We want to hear other peoples' stories and strategies, too. <br />
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We are not going to be all "teach-y." We want to share our stories with people in this online community we're calling Adult ADHD Unplugged.<br />
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So please join us. If this community sounds like it could help in some way, then please follow this blog, go to our <a href="http://www.adultadhdunplugged.com/" target="_blank"><b>website</b></a> to sign up for our newsletter, "like" and "follow" our <a href="https://facebook.com/adultadhdunplugged" target="_blank"><b>Facebook page</b></a>, and subscribe to our <b><a href="https://www.youtube.com/channel/UCSnRpiy7wllcB_rFR09OIiQ" target="_blank">Youtube channel</a></b>.<br />
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If you're wondering if you might have Adult ADHD yourself, <a href="http://adultadhdunplugged.com/suspect-you-might-have-adult-adhd" target="_blank"><b>follow this link</b></a> for the same free online Adult ADHD Self-Assessment I took when I wondered about it myself.<br />
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Here's more of my story and what we're going to do with Adult ADHD Unplugged.<br />
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Since learning in early November 2016 that I have Adult ADHD, my life has changed for the better. I found out later in life than most people who get the diagnosis. At the time I was six weeks shy of my 70th birthday. However, that hasn't stopped me from being grateful and looking forward ways I can reshape the rest of my life.<br />
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My wife Marge and I keep learning more about Adult ADHD. Marge does not have Adult ADHD. <br />
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We were frankly shocked to hear the numbers. An estimated 5% of the adults in the U.S. have the neurochemical condition called Adult ADHD. However, only about 20% of those people have been diagnosed. Fully 80% don't have a clue! <br />
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So most people with this fairly common disorder don't know they have it. I know I sure didn't. Almost by accident, I was reading an article about adults with ADHD and it hit me: "Those people are just like me!"<br />
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So I got busy and soon found an online self-assessment. I took it and got ridiculously high scores. <br />
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But I didn't want to push it. I didn't want to think I had something when I really didn't. So I made an appointment with my primary care doctor. He said it sounded like I had it to him but he wanted to send me to meet with a psychiatrist who specializes in people with Adult ADHD.<br />
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I was fortunate to get an appointment quickly and had my first visit with the psychiatrist. He asked loads of questions and then had me take the same self-assessment I'd found online.<br />
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The short version is that he diagnosed me on the spot. I was fortunate because it often takes people many steps and much longer to get a diagnosis. <br />
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I've told this story in more detail elsewhere so I won't keep going here, but that's how it started.<br />
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We have benefited in three ways since we learned that I have Adult ADHD.<br />
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<b>Personal Development:</b></h3>
My Adult ADHD diagnosis and subsequent treatment and readings have given me a lot of clarity about who I am. Now I understand why I did and largely continue to do certain things that neither I nor others always understood.<br />
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I'm getting treatment which allows me to focus longer and not be so jumpy and agitated. <br />
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Also, I keep reading and learning. It helps in my personal development, which I believe never stops still our bodies stop. I want to be the best person I can be. Now I won't turn away from opportunities I thought would never work out before.<br />
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I am pumped about what the future can bring.<br />
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<b>Productivity:</b> </h3>
I've become aware of how my ADHD has gotten in the way of my productivity,<br />
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With that new understanding, I'm now focused on learning strategies and finding tools to help with tasks and projects. Now I can pay attention to one topic much longer than ever before in my life. I no longer have to automatically rule out long-term projects. <br />
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I previously turned away from or got very anxious about all assignments or projects that couldn't be handled from start to finish in at most a couple of hours.<br />
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Despite having Adult ADHD, I've been fortunate to fall into careers and professions where I could actually accomplish quite a bit. Now, however, my sights are set much higher and Marge and I are super excited.<br />
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<b>Relationships:</b> </h3>
I'll be forever grateful Marge and I found each other in 1970 almost by accident -- on a blind date.<br />
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With our new understandings and clarity on how I operate and how Marge and I work together, we're both looking forward to making our primary relationship even stronger.<br />
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We're also looking forward to improved relationships with other people including family, friends, work and professional colleagues, neighbors, and people we met along the way.Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-83379506054563368262017-03-30T20:02:00.004-04:002017-03-31T16:33:07.800-04:00How to Manage Impulsiveness in an ADHD Relationship<b>Love at First Sight</b><br />
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It’s the spring of 1970. I’m feeling amazing. The end of my first year of teaching high school English is in sight, I’ve made new friends with the other young teachers in my school, my red MGB sports car is running well, and I just splurged on a new, yellow Suzuki motorcycle. With no social prospects for the weekend, I decide to ride my bike to my former college campus and ask one of my fraternity brothers to find me a blind date. I’m sure to impress the brothers and my blind date with my bike!<br />
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When I get the name of my blind date, I check out her photo in the yearbook. She looks a little round in the face – I hope she’ll fit on the back of my small bike! Whew, when she finally appears, I’m relieved to see that she weighs about 100 pounds, and she’s ready to ride!<br />
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Little did I know at that moment that I just met my bride of 46 years, and that I would propose to her 13 days later. What happens when a young couple finds love at first sight, and one of them has undiagnosed ADHD?<br />
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My marriage proposal to Marge after 13 days of meeting was certainly a sign of my ADHD impulsiveness. In our case, after that whirlwind beginning, we waited four months to get married. My inclination was for us to run off that night, but I didn't even suggest it - which is one sign that my ADHD isn't extreme.<br />
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That four-month period between our engagement and wedding - excruciatingly long, from my perspective - was a compromise that still seemed hasty to many people, but it was deliberate on our part.<br />
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If we both had ADHD? In that case, I have no question we would have headed to the closest state with the shortest waiting time, which I think at that time was New Jersey. However, Marge doesn't have ADHD, so we compromised.<br />
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Note: Even my parents thought we were moving too fast. Marge stayed with my parents for a month before our wedding, I already had an apartment. Without my knowledge, they advised her against such a short engagement. Marge told me later my father tried to talk her out of it. Thankfully, she didn’t listen to him.<br />
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<b>ADHD + Marriage is Challenging</b><br />
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</b> No one ever said relationships are simple or easy. With Attention Deficit Hyperactivity Disorder (ADHD) in the mix, POW! an additional multi-faceted dimension joins the relationship.<br />
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When one or both partners have Adult ADHD, figuring out what's really going on for both people can be tricky. One common issue with Adult ADHDis impulsive behavior. Impulsiveness and restlessness are how hyperactivity, the "H" in ADHD, often shows up in adults with the disorder.<br />
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As carefree and impulse-driven as most new relationships are, acting on the moment usually tones down in time. In adults with ADHD, however, it's the way we're wired and can be difficult to control.<br />
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Approximately half of all marriages in the U.S. end in divorce. According to the Centers for Disease and Control (www.CDC.gov) reports, the divorce rate is even higher when ADHD is involved. The odds are against lasting ADHD marriages. The reason for that is that the clear majority of adults with ADHD (about 80%) have not been diagnosed or treated, so a couple with undiagnosed ADHD in the mix are at a huge disadvantage from the very beginning of their relationship. If you suspect you might be one of those adults, then <a href="http://adultadhdunplugged.com/suspect-you-might-have-adult-adhd" target="_blank">click here</a> to get the link for the free assessment test.<br />
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I am entirely grateful that Marge and I have learned early on in our marriage that we had to compromise and we continue to do so, because we want to keep our marriage going. I was diagnosed with ADHD right before my 70th birthday. Marge and I now realize how much ADHD affected our relationship, starting from the night we met. We have compensated for my ADHD during the decades of our marriage.<br />
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<b>Conscious Compromise</b><br />
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</b> So, a major factor in making an ADHD relationship work is the willingness to compromise. If a couple can't agree to compromise, even the smallest decision can turn into conflict.<br />
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The best strategy for compromising is to make it overt. It's much better to be able to say to each other, "OK, so you want X and I want Y. How can we compromise so we can meet in the middle?"<br />
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Our first big compromise occurred when we were planning our wedding. We both wanted a small affair. I wanted to get married at dawn in the woods beside a stream with Beatles music. I didn’t care who officiated. Marge wanted to get married in a Catholic church by a priest. So, we were married in the church at 9:00 a.m. by a priest, who didn’t object to Beatles music. To this day “Here Comes the Sun” is our favorite song!<br />
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When you make the act of reaching compromise a conscious, agreed upon strategy, and you work at it, that's a healthier path than if one or both people felt they lost out. You're working together for something you both want.<br />
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Sometimes all that's needed is to add some time. Compromise can be time-based. Rather than deciding on the spot to buy a new car or spend money on a time-share, agree to hold off decisions for a specified period. Agree to wait overnight, for a week or a month, or possibly in some cases, even a year. If you still want something as badly after time passes as you did originally, then it's likely not a result of ADHD-related impulsiveness.<br />
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In some instances, it might work out where you can each give a little to reach a middle ground. Other times when the choices are mutually exclusive, like moving or not moving, for example, it might seem that one person wins and the other loses. Keeping score isn't a great idea, but when you view a relationship over the long term, there can be plenty of time for things to even out.<br />
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So, from the perspective of long-term relationships, conscious compromise is one way to express love in support of your relationship.<br />
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And I can't stress enough how important it is to a healthy marriage to find out early in the relationship if Adult ADHD is a factor. Take the <a href="http://adultadhdunplugged.com/suspect-you-might-have-adult-adhd" target="_blank">free assessmen</a>t test to be sure.<br />
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I look forward to reading your comments on this post.Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-6345733539859247512017-01-13T18:12:00.000-05:002017-03-31T16:32:37.755-04:00If you were called an underachiever when you were in school, maybe it was ADHDDid everyone, including yourself think you were an underachiever in school, and maybe in life? Possibly it was something else. You can get a better understanding of yourself by starting with the free assessment test I took --just <a href="http://adultadhdunplugged.com/suspect-you-might-have-adult-adhd" target="_blank">click here</a>.<br />
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As I've been learning about Adult ADHD, several themes have been loud and clear. One of the loudest and clearest messages is that many people with Adult Attention Deficient Hyperactive Disorder were labeled underachievers in school.<br />
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I know in my own case it was true. I don't remember exactly when, but around the time teachers started assigning homework, I became an "underachiever."<br />
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I clearly remember homework was difficult and boring. I had a particularly tough time with reading assignments in subjects that didn't hold my interest - and I have always been an avid reader. A lot of kids (and adults) don't like to do homework, but I can remember feeling frustrated that I just couldn't concentrate and focus on subjects that didn't interest me. Even when I wanted to do the homework and knew I'd get in trouble with my parents if I didn't do well, I physically could not stick with it. It wasn't long before I stopped fighting the problem.<br />
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To clear up one common misconception about people with ADHD, whether children or adults, it wasn't that I couldn't concentrate. My problem was in choosing what I concentrated on. With me, it was all or nothing and that's what I'm hearing from others as their experience as well. I always loved to read, but I craved reading biographies or fiction. Not history, geography, or science. I remember being called into the Superintendent of Schools office when I was a Sophomore in high school and he suggested that I stop reading biographies so much and start reading sports stories -- that didn't happen.<br />
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I did very well in school until homework started being part of the routine. Then I started sliding. By junior high school, I began hearing that I was underachieving, and shortly after, that I was an "underachiever."<br />
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It didn't take long before I internalized the label. I thought of myself as an underachiever in life, for life. I remember joking about it, as a way to compensate for how bad it felt. My parents were both educators and I was embarrassed and even ashamed to be an underachiever. It wasn't long before I started acting out in junior high school, behavior that continued through college.<br />
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I understand ADHD isn't an excuse for any behavior, good or bad, nor is it likely a total explanation. Regarding my underachieving in school, however, I now firmly believe it was a substantial reason why I didn't perform to my ability.<br />
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Back in the day, when I was in school -- and I'm talking about the 1950s and 1960s -- ADHD wasn't a thing. I've been told that if I had been born 40 years later my ADHD would have been picked up early on because difficulty completing homework is only one sign of the disorder. I definitely had other behaviors that educators today would likely recognize as warning signs of ADHD.<br />
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Others I've heard from and read about in support groups who are now diagnosed with Adult ADHD have similar stories. Many weren't diagnosed until they were in their 50s. As kids, they were told they were underachievers and needed to work harder. But when they didn't perform better, because they just were not able to, they accepted the underachiever label and it became part of their reality and their identity.<br />
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So if you've been called an underachiever for most of your life, give it some thought. ADHD and Adult ADHD have nothing to do with intelligence. In fact, when people are called underachievers it's usually because they've already been recognized as pretty bright but they stand out because they're not performing up to their potential.<br />
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So who knows, maybe ADHD, or ADD -- Attention Deficit Disorder without the Hyperactivity component, is part of the explanation for many people who are called underachievers. Regardless of your age, it's worth checking out, because it can make a difference. <a href="http://adultadhdunplugged.com/suspect-you-might-have-adult-adhd" target="_blank">Click here</a> to get the free Adult ADHD assessment test.<br />
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We can't change our past. We can, however, change our futures. With new understanding and possibly with the help of effective treatment, we can take on tasks, jobs, careers, schooling, or even just interests that we always assumed would never be right for us.<br />
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And best of all, maybe we can finally quit our negative self-talk about being underachievers.<br />
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Please comment below and let me know how this post resonated with you. I read all comments.<br />
<br />Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-78568780927486713472017-01-13T17:53:00.000-05:002017-03-31T16:32:05.215-04:00If you think you have Adult ADHD, ask your friends. They already know.Ask your friends, they already know.<br />
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If you aren't sure yourself whether or not you have Adult ADHD, or Attention Deficit Hyperactivity Disorder, you may discover that the easiest way to find out if you do is to ask your friends.<br />
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You can't rely on friends for an actual, official diagnosis with which to obtain treatment. You can, however, get some pretty good feedback from people who know you the best. If you're wondering about it yourself, and your friends think you have it, that's when it makes sense to check in with your doctor.<br />
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Perhaps my experience can help you.<br />
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I was totally surprised to learn that my best friends knew I had Adult ADHD. I was even more surprised to find out they thought I knew, too.<br />
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I always knew I was a little "hyper," of course, but I just dismissed it as being a high energy guy who was enthusiastic about life.<br />
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When I began to suspect that I maybe had Adult ADHD, I didn't call my friends right off. I continued to do internet research myself. I found some online tests that indicated that I most likely had it and should consult my doctor. You can check out the tests I took <a href="http://adultadhdunplugged.com/suspect-you-might-have-adult-adhd" target="_blank">here</a>.<br />
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On the day of my appointment with my regular doctor, I called two of my best friends from way back. One I met in 1969 and the other in 1982. When I told them, on individual calls, they each said almost the same thing, so similar that it was like they were reading from the same script. They said, "Of course you have ADHD. Everyone knows that."<br />
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And then they asked a question that rocked me a little bit. Each said something to the effect of, "You didn't know?"<br />
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And no, I didn't. And I wish I had.<br />
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When I realized that I even <i>might </i>have Adult ADHD suddenly many things became clear. It was like I had a flood of personal understandings. Behavior that others commented on and that I'd myself wondered about all the way back to kindergarten began to make more sense in the light of ADHD.<br />
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Since my official diagnosis I've told more people and those who know me even just a little bit are never surprised. It's almost as if you could tell who my close friends were just by listening for the question, "You mean you didn't know?"<br />
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So yeah. If you think you might have ADHD, from something you read or saw, or even a chance comment that someone made, ask your friends. What they tell you could be a good first start to gaining a lot of insight into who you are and how you process information and operate in life.<br />
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And if you have a friend who you are pretty sure has Adult ADHD, don't assume they know. Just tell them. It might surprise them, but it also could get them thinking. If they're not sure, encourage them to check with a doctor. You can also point them to this site where they can use the box on the right of the blog to send me their email and I'll send them the links to the free tests I used that got me to go see my doctor. Or, just <a href="http://adultadhdunplugged.com/suspect-you-might-have-adult-adhd" target="_blank">click here</a> for the test link.<br />
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I look forward to reading your comments below.Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-41001539099091385352017-01-11T15:24:00.001-05:002017-03-31T16:31:40.107-04:00How I discovered I have Adult ADHDIf you've wondered if you have Adult ADHD, maybe my experience will help. I was diagnosed with the Adult ADHD very recently and the clarity and understanding I've gained have been wonderful. <br />
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Without question my life view has changed since my Adult ADHD diagnosis. That may seem extreme, but it's true. I now look back, all the way to kindergarten, with a different understanding of why I behaved in some ways. I've changed how I think about myself today and am adjusting some of my behaviors and a lot of my thinking. And the future? Wow, my future looks brighter than ever now that I have changed parts of my own self-concept.<br />
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Here's how I discovered that I have Adult Attention Deficit Hyperactivity Disorder (ADHD):<br />
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I'm a tech writer for a couple of online websites. In October 2016 I saw an article published in The New York Times about Adderall addiction and Millennials. Because I thought there might be an angle in the story about Millennials who work in tech companies (in the end there wasn't), I read that article and soon started clicking on every link I could find about ADHD and especially Adult ADHD.<br />
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Adderall is a medication often prescribed for ADHD in kids and adults. One of the points made in the original article I read was that people who actually have ADHD aren't as likely to have problems with Adderall addiction as those who take it because they were misdiagnosed or people who acquire it illegally to take as a "study drug" or for better concentration on the job. Anyway, in the course of the story the writer mentioned a bit about how people behave and what life is like for those who actually have ADHD.<br />
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And I saw myself. It was a total surprise. I had never thought of myself having ADHD as a kid or now as an older (no kidding, right?) adult.<br />
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So I read a lot. I found there were free online tests you could take to get an idea if you might have Adult ADHD. The first test I found was an all-or-nothing type. It listed several behaviors and you indicated that "yes" or "no," you did or didn't do them yourself. That seemed pretty crude for a test of human behavior, but I soon found other tests that were more granular. Rather than just answering "yes" or "no," the other tests let you choose among "never," "rarely," "sometimes," "often,", or "always." <a href="http://adultadhdunplugged.com/suspect-you-might-have-adult-adhd" target="_blank">Click here</a> to read the tests I took.<br />
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So I took the tests and, even though I consciously downplayed my answers -- under-rating how often I behaved in certain ways -- because I didn't want to overstate, the same end result kept coming up. In each case my score was in the range of, "you should probably see a doctor because your answers are similar to those of people with Adult ADHD." <br />
<br />
So I saw my primary care physician - one I've seen for 13 years. I was able to get an appointment in just a few days. I told him my story and recalled some incidents when I was a child and in high school and college, and even recently. He said he was sure I had Adult ADHD but he wanted me to see a psychiatrist who specializes in it to be sure because he, my doctor, had never worked with an adult as old as I am (that visit was just before my 70th birthday).<br />
<br />
So, luckily I was able to get an appointment with the psychiatrist in just another few days. He heard my story and said something like, "Well, it sounds like it to me, but I'd like you to take this test." And he handed me a paper version of the same test I'd taken online.<br />
<br />
I couldn't remember exactly how I'd answered online, but again I tried to understate my answers. I mean, this was the real deal with a shrink and all and I didn't want to be diagnosed and treated for something I don't really have. <br />
<br />
When I handed the test sheet to him (it's on just one page and very easy to evaluate because of the format), he took a quick look and actually laughed. He said (again I'm paraphrasing), "Yep. You've got it all right. So let's talk about treatment."<br />
<br />
In the two weeks during which I started my own exploration through that final diagnosis, I had been doing a lot of thinking about my life. I found that I had many, many insights about my life. I began to get a lot of clarity on why I'd made some of the choices and why I behaved in certain ways. In many respects, that clarity was a wonderful gift.<br />
<br />
So now I'm in treatment, but I don't see the shrink often and taking only a little bit of medication -- we discovered right off that I didn't need much. The biggest change is now I understand not only more about the disorder, but about myself. <br />
<br />
And I am totally grateful for the diagnosis.<br />
<br />
If you want to see the same Adult ADHD self-test I took online (and was given at the psychiatrist's office), there's a box on the right side of this blog. If you enter your first name and email address I'll send you the links to the test. Or, just <a href="http://adultadhdunplugged.com/suspect-you-might-have-adult-adhd" target="_blank">click on this link</a>.<br />
<br />
<br />
Best,<br />
Bruce<br />
<br />
P.S. Please share your comments below. I read all comments.Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-817135025748935812017-01-11T09:27:00.000-05:002017-01-11T09:27:24.577-05:00A new reason to be grateful, I was diagnosed with Adult ADHDOK, so this is all pretty new for me.<br /><br />In late October 2016, I realized I might have Adult ADHD. By November 4th the diagnosis was confirmed by two doctors.<br /><br />This blog has been resting for a while, but now it's time to re-awaken it with a focus on Adult ADHD.<br /><br />Stay tuned. . . much more to come.<br /><br />With gratitude,<br /><br />BruceBruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-57754426534677280582015-09-07T10:36:00.001-04:002015-09-07T10:36:28.585-04:00How to Do a Perfect Push-Up<div class="separator" style="clear: both; text-align: center;">
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Push-ups. I bet you love them or love to hate them. Either way, this
weight-bearing exercise is fantastic at sculpting your shoulders and
arms, making your back look just incredible, and building up your pecs
(or for us ladies, giving us a little lift).<br />
<br />But, they’re not easy! And, after a few sets, perhaps you’ve
wondered: Can I do these on my knees instead? And, if I need to do them
on my knees, should I bother doing them at all?<br />
<br />Articles published in the <a href="http://www.ncbi.nlm.nih.gov/pubmed/21873902" target="_blank">Journal of Strength and Conditioning Research</a>
revealed that men lifted about 66.4% of their body weight with each rep
when they did a push-up on their toes. On their knees, they lifted
about 52.9% of their body weight. For example, a 180-pound man will lift
119.5 pounds per rep doing a regular push-up and 95.2 pounds doing a
push-up on his knees. Women lift just slightly less of their body weight
per rep. So, yes, if you can’t do a push-up on your toes yet, don’t
give up! You’re still getting a great workout.<br />
<br />If you really want to get a sense of how much you’re lifting, put
your scale on level ground, place your hands on it, and do a push-up on
your toes. Have a friend read the number on the scale if you cannot.
Then, repeat the exercise, but this time, do the push-up on your knees.<br />
<strong><br />How to do the perfect push-up:</strong><br />
Whether you’re on your toes or on your knees, it’s important to have the proper form. To do a perfect push-up:<br />
<br />1. Get into plank position and make sure your hands are aligned with your shoulders but just wider than them. Tighten your core.<br />
<br />2. Lower your body until your chest almost touches the floor, tucking
your elbows in as you do. When you’re at the bottom, your arms should be
at 45-degree angle. Keep your back flat and do not let your back or
hips sag.<br />
<br />
Here’s a GIF showing how to do a regular push-up<br />
<img alt="How to do a push-up correctly" class="alignnone wp-image-21211" height="401" src="http://img1.beachbodyimages.com/beachbody/image/upload/v1435941041/beachbodyblog/Push-Up.gif" width="600" /><br />
<br />
And, here’s how to do a perfect modified push up. As you go down to
the ground, make sure to keep your core tight and your butt tucked in.
It may help to watch yourself in the mirror (or in the reflection of
your TV!) a few times to get your posture right.<br />
<img alt="How to do a modified push-up correctly" class="alignnone wp-image-21213" height="401" src="http://img1.beachbodyimages.com/beachbody/image/upload/v1435941087/beachbodyblog/Modified-Push-Up.gif" width="600" /><br />
<strong>For the few of you who want to make your push-up harder and
lift more of your body weight, here are some tips. We’ve ranked them
from easiest to hardest.</strong><br />
<br />1. Slow it down. By taking more time to do each repetition, you increase the time that each muscle must stay contracted.<br />
<br />2. Bring your hands and feet closer together to move your center of
gravity forward and make your shoulders, pecs, back, and triceps do more
work. Tighten your core to protect your lower back.<br />
<br />3. Change the angle. Place your feet on a stable surface–such as a plyo
box or weight bench–and keep your hands on the ground. This puts more of
your weight onto your shoulders.<br />
<br />4. Move away from a stable surface and do your push-ups on a medicine
ball or balance ball as demonstrated in P90X2. These exercises will not
only challenge those muscle groups but also force you to tighten your
core to stay balanced.<br />
<br />5. Forget push-ups. Do handstands instead.<br />
</div>
<br />
<br />
<br />
This post originally appeared in our Team Beachbody blog. Here's the <a href="http://www.teambeachbody.com/teambeachbodyblog/fitness/how-to-do-the-perfect-push-up?referringRepID=81770" target="_blank">link to the original post</a>.<br />
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<span class="title-action">Author</span>
<br />
<br />
<div class="author-info">
<img alt="Joanna Schafhuasen" class="avatar avatar-96 photo" height="96" src="http://www.beachbody.com/beachbodyblog/wp-content/uploads/sites/9/2014/06/Joanna-Schafhuasen_avatar.jpg" width="96" /> <a class="author-name" href="http://www.teambeachbody.com/teambeachbodyblog/author/jschafhausen" rel="author">Joanna Schafhuasen</a>
</div>
Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-54942296315554127602015-09-06T11:28:00.001-04:002015-09-06T11:28:24.262-04:00Signs and Symptoms of Depression<div class="separator" style="clear: both; text-align: center;">
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If you feel like you’re living under a grey cloud, you’re not alone. <b>1 in 4 Americans</b> suffers from mental illness, and the majority of those are classified as anxiety and mood disorders.<br /><br />
Unfortunately, we tend to treat mental illness as something someone can just “snap out of” instead of treating it as we would diabetes or heart disease. So, if any of the signs and symptoms below look familiar, please call a professional and get started on the road to recovery.<br />
<br />If you’re not suffering from depression, but know someone who is, here is a great article from Psych Central that walks you through <a href="http://psychcentral.com/blog/archives/2012/05/08/9-best-ways-to-support-someone-with-depression/" target="_blank">9 ways you can help someone who is going through it</a>.<br />
<b><br />Signs and Symptoms of Depression (<a href="http://www.mayoclinic.com/health/depression/DS00175/DSECTION=symptoms">from the Mayo Clinic</a>)</b><br />
• Feelings of sadness or unhappiness<br />
• Irritability or frustration<br />
• Loss of interest or pleasure in normal activities<br />
• Reduced sex drive or erectile dysfunction<br />
• Insomnia or excessive sleeping<br />
• Changes in appetite (either decreased appetite and weight loss or increased cravings for food and weight gain)<br />
• Agitation or restlessness<br />
• Substance<br />
• Angry outbursts<br />
• Persistent feelings of stress or anxiety<br />
• Slowed thinking, speaking, or body movements<br />
• Indecisiveness, distractibility, and decreased ability to concentrate<br />
• Fatigue and loss of energy — even small tasks may seem to require a lot of effort<br />
• Feelings of worthlessness or guilt, fixating on past failures or blaming yourself when things aren’t going right<br />
• Trouble thinking, concentrating, making decisions and remembering things<br />
• Frequent thoughts of death, dying, or suicide<br />
• Crying spells for no apparent reason<br />
• Unexplained physical problems, such as back pain or headaches<br />
<br />** Even if you don’t have one of these symptoms but feel you may be depressed, don’t hesitate to contact a professional.**<br />
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<span class="title-action">Author</span> <br />
<div class="author-info">
<img alt="Rebecca Swanner" class="avatar avatar-96 photo" src="http://www.beachbody.com/beachbodyblog/wp-content/uploads/sites/9/2014/04/Rebecca-Swanner_avatar.jpg" height="96" width="96" /> <a class="author-name" href="http://www.teambeachbody.com/teambeachbodyblog/author/rswanner" rel="author">Rebecca Swanner</a> </div>
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<br />
<br />
This post originally appeared in our Team Beachbody blog. Here's the <a href="http://www.teambeachbody.com/teambeachbodyblog/health/signs-symptoms-depression?referringRepID=81770" target="_blank">link to the original post</a>. <br />
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There has never been a better business opportunity. <a href="http://opportunity.gettingfittogether.com/BrucetheCoach/" target="_blank">Learn about being a Coach with us</a>.Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-26907623924380402872015-09-06T09:30:00.005-04:002015-09-06T09:30:47.612-04:00Why You Should Create a Personal Mission Statement<div class="separator" style="clear: both; text-align: center;">
<a href="http://brucethecoach.payitforwardfitnessandhealth.com/wp-content/uploads/sites/10/2015/09/Why-You-Should-Create-a-Personal-Mission-Statement_funwqt.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="Why-You-Should-Create-a-Personal-Mission-Statement_funwqt" class="aligncenter size-medium wp-image-10" src="http://brucethecoach.payitforwardfitnessandhealth.com/wp-content/uploads/sites/10/2015/09/Why-You-Should-Create-a-Personal-Mission-Statement_funwqt-300x150.jpg" height="150" width="300" /></a></div>
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<div class="entry-content">
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The month of September is here again! The weather is starting to change, kids are heading back to school, and it’s time to start hibernating for the winter. Wait, no it’s not! Instead of putting your diet and fitness routine on hold, use September (also known as National Self Improvement Month) to set good habits for the colder months. Each Wednesday this month, we’ll share a new tip with you to try that week.<br />
<br />
<b>Share your own tips with us using the #NationalSelfImprovementMonth and we might pick yours to feature on the Blog on the first Wednesday in October!</b><br />
<br />
<b>TIP #1: Create a personal mission statement</b><br />
In <i>Alice in Wonderland</i>, the caterpillar pointedly asked Alice, “Who are <i>you</i>?” Her response? “’I — I hardly know, sir, just at present — at least I know who I <i>was</i> when I got up this morning, but I think I must have been changed several times since then.”<br />
<br />
Undoubtedly, like Alice, how you see yourself has changed numerous times over the years. Take a moment to think about this and think about how you define yourself so you can create your own personal mission statement. Personal mission statement were first popularized by Stephen R. Covey in his book <i><a href="https://www.stephencovey.com/7habits/7habits-habit2.php" target="_blank">The 7 Habits of Highly Successful People</a></i>. He defined them as “defining the personal, moral and ethical guidelines within which you can most happily express and fulfill yourself,” By creating one — by having a <i>why </i>if you will — itcan help guide you when you feel lost and help you make the right choices.<br />
<br />
<b>Here are some questions to consider when developing your mission statement:</b><br />
• What am I passionate about?<br />
• What gives me energy?<br />
• How do you define success?<br />
• How do you want to be remembered?<br />
• What gives you the most happiness?<br />
<br />
<b>Here are some examples to get you started:</b><br />
• “I aspire to be a healthy, physically active person so my increased energy levels can help me reach my goals.”<br />
• “Help people achieve their goals and live a healthy, fulfilling life.” (Beachbody)<br />
• “To live life with a compassionate, open heart and let love, not fear, dictate my actions.”<br />
• “To be a teacher. And to be known for inspiring my students to be more than they thought they could be.” (Oprah Winfrey)<br />
• “To have fun in (my) journey through life and learn from (my) mistakes.” (Richard Branson)<br />
• “I will strive to live mindfully in all things I do.”<br />
<br />
<b>Your turn! Tell us in the comments or use the #NationalSelfImprovementMonth to share yours.</b><br />
<br /></div>
This post originally appeared in our Team Beachbody blog. Here's the <a href="http://www.teambeachbody.com/teambeachbodyblog/lifestyle/why-you-should-create-a-personal-mission-statement?referringrepid=81770" target="_blank">link to the original post</a>.<br />
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Like our <a href="http://facebook.com/brucethecoach" target="_blank">Facebook page</a>.<br />
<br />
Try our premier health shake: <a href="http://shakeology.gettingfittogether.com/BrucetheCoach/" target="_blank">Shakeology</a>.<br />
<br />
Workout anywhere, anytime with <a href="http://ondemand.gettingfittogether.com/BrucetheCoach/" target="_blank">BeachbodyonDemand</a>.<br />
<br />
Dance your way to fitness with <a href="http://dance.gettingfittogether.com/BrucetheCoach/" target="_blank">CIZE: The end of exercize</a>.<br />
<br />
There has never been a better business opportunity. <a href="http://opportunity.gettingfittogether.com/BrucetheCoach/" target="_blank">Learn about being a Coach with us</a>.<br />
<br />Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-47505406044934937672015-08-06T13:03:00.000-04:002015-08-06T13:03:52.898-04:00Are Carbohydrates Bad?<div class="separator" style="clear: both; text-align: center;">
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Wanted to SHARE this article on carbs. Carbs take as much heat these days as fats used to. As this article states, blanket statements when it comes to nutrition are dangerous. For one thing, not only do some individuals react differently to various foods than others in their families, but different "tribes" or groups from different parts of the world where the whole hunter/gatherer culture varied with the farmer culture, it turns out those groups adapted differently in some cases to dietary changes. However, this article focuses on carbs and presents valuable information. Good job. http://www.gettingfittogether.com/are-carbohydrates-bad/#!62</div>
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<strong>Are Carbohydrates Bad?</strong> They make you fat right? Come on it must be true, you read articles about it all the time. So they must make you fat…right?<br /><br />
Here is the deal. There is one small problem, carbohydrates are very
important. In fact, carbohydrates (especially the right kind) are
essential to your body. They aid in muscle growth, providing energy, as
well as providing your body many other benefits. So, Are Carbohydrates
Bad? <strong>The answer is NO!</strong><br />
<br />Now let’s be real. Lumping all carbs together into one category is
like saying all quarterbacks who play in the NFL will be just like Joe
Montana. It would be absurd to call all carbs bad when vegetables and
fruits are also carbohydrates. With that said, I would have a hard time
believing that you would think that a nutrition plan attempting to
completely purge carbohydrates would be a good idea. I have a feeling
you are a pretty smart cookie (oh, that would be a bad carb). So to
suggest that all carbs are evil, is just plain nonsense.<br />
<br />Let’s take a step back and take a hard look at reality, compared to
personal preference. I need to ask you a question. Are you willing to
wipe the slate clean and start fresh with the truth about carbohydrates?
I am going to assume you said yes, either way I am going to give you
the facts.<br />
<h2>
<strong>Are Carbohydrates Bad?</strong></h2>
<strong> </strong><span style="text-decoration: underline;">Are Carbohydrates Bad?</span>
Will bread and grains make you fat? Uh, NO! Blanket statements just
don’t work. The “don’t eat carbs” or “Carbohydrates are Bad” statements
are just that, Blanket Statements. Statements like these just confuse
the general public. The reason people get confused, is that most don’t
have a nutrition background or truly understand what qualifies as a
carbohydrate. 95% of us look at food as simply that, FOOD. All blanket
statements have done is cause people to adjust their diets in a way that
keeps their bodies from functioning properly. This is why many people
have been going out of their way to avoid certain foods, like bread,
rice or potatoes. When in fact, these foods can have a place in a
balanced nutrition plan and can play a role in helping you lose weight
or gain lean muscle.<br />
<br />Now you know that carbs as a whole are not bad, BUT there are certain
types of carbs that are not good for your body. Generally, these types
of carbs will make you feel bloated and tired. These types of carbs
often contain processed sugars, corn syrup, or are white flour based
foods, and the list can go one with all the other processed crap
available. If you cannot grow it, or it doesn’t come from minimally
processed whole grains, it is not good. Yep, simple as that.<br />
<br />It comes down to the food manufactures like to confuse people. If
they can get the general public to buy into what they are saying about a
particular food, macronutrient, or diet, they make money and lots of
it.<br />
<br />So back to the question at hand… <em>Are Carbohydrates Bad?</em><br />
<br />NO, but all of us could gain a better understanding to guide our
eating habits. Eating vegetables and fruit, as well as high quality,
high fiber grains are an important part of healthy nutrition. If you
truly want a balanced healthy nutrition plan that will aid in weight
loss or muscle gains you really need to have at least 100 to 200 grams
per day depending on your daily level of physical activity and exercise.<br />
<br />The overall message is, you cannot consume bucket-loads of refined
low quality carbohydrates and chase them down with and extra-large soda
and say, “well they said carbs aren’t bad”. I know you are smarter than
the average bear and understand that you need to choose your
carbohydrates wisely to have a healthy nutrition plan. It is about
eating more good foods such as lean proteins, colorful vegetables, a
variety of fruits, high-fiber grains, healthy fats, and cutting out the
highly processed garbage such as candy, soda, sugar-loaded foods, poor
quality breads, and boatloads of pasta.<br />
<br />Another important factor is choosing the correct portions of the
carbs you consume. This can be as important as the kind of carbs you
choose to eat. Grain and fruit carbohydrates should be smaller portions
than vegetable carbs. If you need assistance with nutrition, portion
sizes, and proper balance of carbs, proteins, and fats you may want to
check out the <strong>21 Day Fix</strong> on <strong><a href="http://challenge.gettingfittogether.com/on-demand/brucethecoach" target="_blank">Beachbody On Demand</a></strong>.
It has an amazing nutrition plan that creates the perfect balance of
nutrients and portions. If you struggle with cutting out the crap, you
definitely want to take a look at adding a total nutrition shake like <a href="http://shake.gettingfittogether.com/brucethecoach" target="_blank">Shakeology</a>.<br />
<br />When it’s all said and done, if you are eating healthy and choosing
wisely 85-90 percent of the time your body will be happy, you will have
energy, and you will lose weight, gain muscle or maintain depending on
your goals. You now know the truth to the question “Are Carbohydrates
Bad?”<br /><br />
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Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-43342838694476158412015-08-02T14:38:00.000-04:002015-08-02T15:09:50.967-04:00Daily Protein Requirements for Men and Women<div class="MsoNormal">
SHARE this helpful article about protein. Quality proteins in the right amount, spread throughout the day and combined with high quality carbs is for sure the way to go. Great to see the reminder about how much protein is really necessary, on average.<br />
<br />
<b>What are the Daily Protein Requirements for Men and Women?</b> The average man in the United States consumes about 100 grams of protein per day, while the average woman takes in approximately 70 grams, according to the National Health and Nutrition Examination Survey. The amount of protein you need daily really is dependent on your gender and activity level, as well as your goals because this determines your total caloric intake which has an effect on the amount of protein you need to consume.<br />
<h2>
Daily Protein Requirements for Men and Women</h2>
The Institute of Health and Nutrition finding is that for general health, men should get around 56 grams of protein per day and that women should get around 46 grams. It is also important to know that the human body cannot properly utilize more than 20 grams of protein in one consumption. Therefore the grams should be spread out throughout the day in smaller doses. When consuming protein it needs to be of higher quality to ensure that you are getting the nine essential amino acids that are needed but your body cannot produce on its own. Meat, fish and poultry provide all of the amino acids, but if you are a vegetarian, you can combine foods, such as rice and beans, or whole-grain bread and peanut butter, to get a complete array of amino acids. <b><a href="http://shake.gettingfittogether.com/BrucetheCoach" target="_blank">Shakeology</a></b> which is a total nutrition shake, will also provide all the nutrients you need from the protein to the amino acids. Including this shake in your daily nutrition will help you reach your protein needs without overloading the body with hard to digest animal proteins.<br />
<br />
It is also recommended that 10 to 30 percent of your total calories comes from protein. This guideline is general and is dependent on goals. Example: 1,800 calories per day, 180 to 540 of those calories should be from protein. Each gram of protein is 4 calories. This would put your consumption at 45 to 135 grams of protein. This proves why it is dependent on gender, activity level, and personal goals.<br />
<br />
<b>Most People Get Too Much Protein</b><br />
To avoid weight gain, water retention and extra wear and tear on your digestive system, do not take in more protein than recommended. Your body will only use the protein it needs and can process at one time. If you are consuming more than your body needs you will either store it as excess fat or eliminate it. Therefore consuming too much at one time is bad for your body and a waste of money.<br />
<br />
Eating large amounts of meat and animal protein each day can be especially unhealthy and hard on the body. Animal products should be eaten in moderation. Plant-based proteins, such as beans, whole grains and legumes are choices that keep the protein levels where you want them and provide a lot of other nutrients. Of course eating a variety of protein sources ensures your body balanced nutrition with all the essential amino acids and prevents it from being bogged down when there is too much of one food item.<br />
<br />
<b>Best Result with Your Protein Consumption</b><br />
Most people don’t realize this, but the muscle gains and recovery do not come from just protein. You need to have a balanced proportion of proteins with complex carbohydrates for your body to actually assimilate the protein for muscle gains and recovery. Therefore you need to consume protein in small amounts, keeping the total grams in one sitting to no more than 20, and include carbohydrates that will optimize protein utilization. This is why we mention plant-based protein sources, as they provide both protein and carbohydrates.<br />
<br />
If you are looking at supplements for help getting good protein and carbohydrates you want to use something that is natural and does not have additives or artificial sugars and ingredients. Two of the best sources of high quality supplements are the superfood shake<a href="http://shake.gettingfittogether.com/BrucetheCoach" target="_blank"> <b>Shakeology</b></a>, and Beachbody’s Recharge and Recover Protein from their Performance Nutrition Line. These products are clean, high quality protein sources that are perfectly balanced with carbohydrates for optimal assimilation of the protein and super nutrient dense carbohydrates to aid in the process of muscle gain and recovery.<br />
<br />
When you are providing your body the proper macronutrient quantities, you will get the greatest results. Too much or too little will keep you from having the gains and results you are looking to obtain.<br />
<br />
With the knowledge of protein requirements and overall balanced nutrition, great things will happen for you.<br />
<a href="http://shake.gettingfittogether.com/BrucetheCoach" target="_blank"><br /></a>
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Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-31287548025150613802015-07-29T16:01:00.000-04:002015-07-29T16:01:04.883-04:00Health Effects of CaffeineNot only does this article have a lot of good information, it also jives with my experience. I've been drinking coffee now for 50 years and it agrees with me and feels great up to a point, after which it's like I go over a mountain peak and I start to feel not-so-hot. I don't know the mg consumption, but I do know that, for me, somewhere between 2-4 cups is good, depending on the size of the cup. More than that and I start to feel kinda sour and have lower energy.<br />
<br />
Caffeine has its perks, but it can pose problems as well. The best thing you can do is to find out how much is too much for you, as well as the overall <strong>health effects of caffeine</strong>. Once you know the health effects of caffeine you can properly determine whether you need to curb your consumption.<br />
<br />
Do you rely on caffeine to wake you up and keep you going? Well you aren’t alone. Caffeine is used by millions of people every day to increase wakefulness, alleviate fatigue, and improve concentration and focus. This can be a problem.<br />
<h2>
Health Effects of Caffeine</h2>
Caffeine is a powerful stimulant, and it can be used to improve physical strength and endurance if used properly, but it can also have some very bad side effects on your health if over used and over consumed.<br />
<h3>
<strong>Where can caffeine be found and is there a difference?</strong></h3>
<strong> </strong>Caffeine is found in Coffee, Green Teas, Energy Drinks, soda, and in a pill form. Caffeine that you find in soda, pill form, or in the majority of energy drinks are synthetic versions of caffeine which is not a form of caffeine you want to be consuming. Then add the sugar levels that are in soda and most energy drinks, and you are on the road to weight gain and an unhealthy body. If you are going to consume caffeine it should only come from coffee, green tea, or if you are using an energy drink you need to verify that it is coming from green tea or other natural herbs that have been found safe for consumption. The cleanest most natural energy drink on the market is <strong><a href="http://www.teambeachbody.com/en_US/shop/-/shopping/bbpenergize?referringRepId=81770" target="_blank">Energize by Beachbody</a></strong>. This product can found in their top selling <strong>Performance Nutrition Line</strong>.<br />
<h3>
<strong>How much is too much and what are the health effects of caffeine?</strong></h3>
Some science says that up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. The key word here is “Appears”. The newest science has shown that low doses of caffeine may have beneficial effects on the body, where high doses can hinder how the body operates.<br />
<br />
Caffeine dosages really should be tailored to each individual. If you are new to caffeine or supplements that contain caffeine, keeping consumption at 100 mg or lower per dose would be a good idea. Typically, 200 mg or less of caffeine has shown to have fat-burning and performance improvement properties. Heavy caffeine use can cause unpleasant side effects, and caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications.<br />
<br />
Heavy daily caffeine use that is more than 400 mg a day may cause side effects such as: Insomnia, Nervousness, Restlessness, Irritability, Digestion issues and Bloating, Fast Heart Rate, Muscle Tremors, and Weight gain just to name a few.<br />
<br />
High doses have been found to not improve performance or aid in fat burning because it causes sedation and relaxation effects by triggering those receptors in the brain. It also creates an inhibition of serotonin levels, acetylcholine, and your adrenaline system. When this happens to these systems you will see slowing in performance, and fat burning abilities.<br />
<br />
Of course you only want the health effects of caffeine that are good. So you may need to take a look at your consumption and see how you can curb your caffeine habit to bring your consumption to the levels that will have a positive benefit.<br />
<br />
Depending on your consumption, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and nervousness. Fortunately, these symptoms are usually mild and resolve after a few days.<br />
<br />
To have health effects of caffeine that will benefit you, try these tips to get your consumption in line:<br />
<ul>
<li><strong>Keep tabs.</strong> Start paying attention to how much caffeine you’re getting from foods and beverages. It may be more than you think. Read labels carefully. Even then, your estimate may be a little low because not all foods or drinks list caffeine.</li>
<li><strong>Cut back.</strong> Remember to do it gradually. Decrease the amount by a few ounces each day. Avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.</li>
<li><strong>Go decaf.</strong> Most decaffeinated beverages look and taste the same as their caffeinated counterparts.</li>
<li><strong>Shorten the brew time or go herbal</strong>. When making tea, brew it for less time. This cuts down on its caffeine content. Choose herbal teas that don’t have caffeine.</li>
<li><strong>Check the bottle.</strong> Some over-the-counter pain relievers contain caffeine, and can be as much as 130 mg of caffeine in one dose. Look for caffeine-free pain relievers instead.</li>
</ul>
The bottom line is that caffeine can be a part of your daily routine if consumed at doses that benefit your health versus hinder it. When done this way, most of the time it doesn’t pose a health problem. <br />
<br />
Be mindful of those situations in which you need to curtail your caffeine habit. If you plan on using nutritional supplements that have caffeine make sure that is a high quality product that uses naturally low doses of caffeine, such as the <strong><a href="http://www.teambeachbody.com/en_US/shop/-/shopping/bbpenergize?referringRepId=81770" target="_blank">Energize</a> from the Beachbody Performance Line</strong>. Also keep in mind that when consuming these products you may have to keep your other caffeine beverages to lower levels.<br />
<br />
When taking these things into consideration it will provide you the positive health effects of caffeine versus negative effects.<br />
<br />
www.gettingfittogether.com/health-effects-of-caffeine/#!62<br />
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<br />
<a href="http://challenge.gettingfittogether.com/brucethecoach/3-day-refresh/"><img alt="GFT 3 day refresh skinny banner" class=" size-full wp-image-366 aligncenter" src="http://www.gettingfittogether.com/wp-content/uploads/2015/06/GFT-3-day-refresh-skinny-banner.jpg" height="100" width="400" /></a>Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-53212914204783874592015-07-28T15:33:00.001-04:002015-07-28T15:35:32.489-04:00FIXATE with 21 Day FIX<h2 style="text-align: center;"><span style="color: red;">21 Day FIX Special Offer Through July 31st!</span></h2><h4>Order the <a href="http://www.teambeachbody.com/en_US/shop/-/shopping/BCP21D160?referringRepId=81785" target="_blank">21 Day FIX Challenge Pack</a> by midnight July 31st and we will send you the <a href="http://www.teambeachbody.com/en_US/shop/-/shopping/fixatecookbook?referringRepId=81785" target="_blank">FIXATE</a> cookbook ($19.98 value) as our thanks. 100% money back guarantee.</h4></br><br />
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<h2 style="text-align: center;"></h2>Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-86151397273660583612015-07-27T18:40:00.003-04:002015-07-27T18:40:58.754-04:00Fun with Dancing, Extra Special July Offer<h2 style="text-align: center;">
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Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-39141619307384274812015-07-25T07:46:00.000-04:002015-07-25T07:46:43.363-04:00Exercise for Depression and AnxietyGotta SHARE this excellent article. If more people knew what endorphins and endocannabinoids are and how they work and to what they are similar, perhaps the obesity trend would be over as everyone would rush (joke intentional) to exercise for those effects alone.<br />
<br />
Depression and anxiety symptoms often improve with exercise. When you
have anxiety or depression, exercise often seems like the last thing
you want to do, but once you get motivated, exercise can make a big
difference. So, how do you <strong>Exercise for Depression and Anxiety</strong>?<br />
<br />First you need to have a greater understanding on how exercise can
make a difference in depression and anxiety symptoms. The links between
anxiety, depression and exercise are not entirely clear, but working out
and other forms of physical activity have shown that it can definitely
ease symptoms of <strong>anxiety or depression</strong> and make you
feel better. Exercise has also been shown to help keep anxiety and
depression from coming back once you are feeling better and symptoms
have subsided.<br />
<h2>
<strong>How does exercise help depression and anxiety?</strong></h2>
<strong>Regular exercise for depression and anxiety may help ease symptoms in a number of ways, which may include:</strong><br />
<ul>
<li>Releasing feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids)</li>
<li>Reducing immune system chemicals that can worsen depression</li>
<li>Increasing body temperature, which may have calming effects</li>
</ul>
<strong>Regular exercise has many other psychological and emotional benefits, as well. It can help you:</strong><br />
<ul>
<li>Gain confidence. Meeting exercise goals or challenges, even small
ones, can boost your self-confidence. Getting in shape can also make you
feel better about your appearance.</li>
<li>Take your mind off worries. Exercise is a distraction that can get
you away from the cycle of negative thoughts that feed anxiety and
depression.</li>
<li>Cope in a healthy way. Doing something positive to manage anxiety or
depression is a healthy coping strategy. Trying to feel better by
drinking alcohol, dwelling on how badly you feel, or hoping anxiety or
depression will go away on its own can lead to worsening symptoms.</li>
</ul>
Now that you have an understanding of how it can help, what can you
do to Exercise for Depression and Anxiety? Research has shown that
physical activity such as regular walking, gardening or other forms of
physical activity may help improve mood. Keep in mind that Physical
activity and exercise are not the same thing, but both are beneficial to
your health. The same research has shown that those who used exercise
that incorporated progressive resistance training, and cardiovascular
training showed a greater improvement and maintenance of depression and
anxiety.<br />
<h2>
Exercise for Depression and Anxiety</h2>
With that said, many people don’t seek out exercise because they
don’t want to go to a gym or fitness facility due to their depression
and anxiety. So what is the answer?<br />
<br />The answer is to utilize at-home fitness and exercise programs such as <strong>Beachbody’s 21 Day Fix, P90X, TurboFire, <a href="http://challenge.gettingfittogether.com/brucethecoach/review-insanity-max-2-0/" target="_blank">Insanity</a>,</strong>
and others that provide resistance and cardiovascular training in a
planned and structured format. This progressive exercise combined with a
structured plan, and where you don’t have to leave your home is great
way to create that improvement or maintain that Exercise for Depression
and Anxiety can bring to a person.<br /><br />
One of the other things that many people don’t have with going to the
gym to exercise for depression and anxiety is support. With a Beachbody
Club Membership, each person gets a <strong>FREE Coach</strong> to
support him or her. This can be a great benefit to those who have to
exercise for depression and anxiety. If you start with a Beachbody
Premium Membership, you’re first 30 days is FREE, and it gives you
access to <strong><a href="http://challenge.gettingfittogether.com/BrucetheCoach/on-demand/" target="_blank">Beachbody On-Demand</a></strong>,
an amazing meal planner, and much more! After your free trial ends,
you’ll continue to stream world-class programs, such as P90X®, P90X2®,
P90X3®, INSANITY®, and more from our massive Beachbody Member Library.<br />
<br />So take advantage of exercise to provide benefits to your overall health, and to improve or manage depression and anxiety.<br /><br />
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<br />http://www.gettingfittogether.com/exercise-for-depression-and-anxiety/#!62Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-47105762553151955272015-07-23T19:00:00.000-04:002015-07-23T19:00:11.051-04:00How to Eat Healthy While Traveling
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<br />By Mel Batterman<br />
<strong><br />Eating healthy while traveling</strong> can be intimidating.
Potential weight gain and feeling sluggish doesn’t have to be a part of
your travel plans. As we all know, eating healthy on the road can be a
challenge. It is easy to load up on the food that is easily accessible,
and most of your meals will come from restaurants. Which all can lead to
potential weight gain, sluggishness, and detriment to our bodies. So
ultimately it will take a bit of <strong>pre-travel preparation</strong> on your part to make things a bit easier, which is absolutely worth it.<br />
<strong><br />Here are a few suggestions</strong>. It truly starts with
planning! If you are prepared you won’t be at the mercy of airplane
meals or roadside food services. Packing a variety of snacks that easily
transport can be as easy as packing all of your other belongings.<br />
<ol>
<li>Handmade individual trail mixes. You can custom make trail mix blends based on what nutrients your body needs.</li>
<li>Pre-packaged trail mixes (choose clean, whole organic ingredients).</li>
<li>Nuts and Dried fruits</li>
<li>Healthy <a href="http://shake.gettingfittogether.com/brucethecoach" target="_blank">Meal Replacement</a> Shake</li>
<li>Raw food bars or good nutritious bars with clean ingredients</li>
<li>Bananas, oranges, nectarines, and fruits that have an outer layer that protects the inner food.</li>
</ol>
<pre><em><a href="http://challenge.gettingfittogether.com/brucethecoach/tips-to-eating-healthy-traveling/" target="_blank">Check out and download our book with other tips for eating healthy while traveling. </a></em></pre>
<h4>
SOME ADDITIONAL TIPS:</h4>
<ol>
<li>It is always good to eat a healthy filling meal like a salad with
lots of vegetables and some protein, or a vegetable burrito prior to
your travel, so it can carry you for a bit longer of time frame.</li>
<li>When eating at restaurants be sure to look for a health conscious
salads and other grilled meats and vegetable options at mealtimes.</li>
<li>Be sure to drink plenty of clean water while traveling. Your body
needs the additional fluids to stay hydrated and properly digest the
foods when it is out of your ordinary nutrition consumption.</li>
</ol>
<h2>
<strong>How to Eat Healthy While Traveling</strong></h2>
Even with all of these preparations, eating healthy on the road while
traveling can be difficult. You may find that eating less while
traveling is helpful, in fact you can use traveling time as opportunity
to fast a bit, and/or eat a vegetarian diet. It is a good way to give
your digestive system a break for a few days. Though it can be
challenging to find healthy foods outside of the home, do not be
discouraged. There certainly are a number of products that can carry you
through your travels.<br />
<em><strong>Need help finding your way?</strong> How about an on-line
meal planner, nutrition guide, health and nutrition coach, and 150 of
Beachbody’s Top Rated Fitness Programs Streaming to your cell phone, pad
device, or laptop for <a href="http://challenge.gettingfittogether.com/brucethecoach/on-demand/" target="_blank">$2.99 per week, and you’re first month is FREE</a>!<br /></em><br />
<a href="http://shake.gettingfittogether.com/brucethecoach" target="_blank"><img alt="prod_ad_shakeology" class=" size-full wp-image-378 aligncenter" height="300" src="http://www.gettingfittogether.com/wp-content/uploads/2015/06/prod_ad_shakeology.jpg" width="960" /></a>Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-87963674371282298382015-07-15T17:05:00.000-04:002015-07-15T17:05:41.446-04:00Strength Training Exercises: Without a Gym MembershipEveryone knows what's involved in joining and going to a gym to workout. Even people who've never been have seen it in movies or on television and have an idea. Strength training at home is so much more convenient in many ways, plus you can mix it up easily, save loads of time, and can definitely save lots of money. When you join an online support group you get the motivation, encouragement, and accountability you need, too.<br />
<br />
With your busy schedule, you don’t always have time to get to the gym. Whether you’re working full time outside the home, working from home, or a stay-at-home spouse or parent, your schedule is packed with things that you need to get done. That is understandable but that shouldn’t prevent you from being healthy and having the body you’ve always wanted. <b>Strength Training Exercises</b> can be accomplished right in your living room, or any other room in your house. No fancy gym equipment needed, and <b>Without a Gym Membership</b>!<br />
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Simply pick a <b><a href="http://challenge.gettingfittogether.com/brucethecoach/on-demand/" target="_blank">Beachbody On-Demand</a></b> program that works for you. With Beachbody On-Demand you can fit your workout in no matter what time of day it is, and you can do it anywhere. One of the best things about the <span style="text-decoration: underline;"><i>Beachbody On-Demand</i></span> programs, is there is something for every fitness level. Each program as a modifier for each exercise and will show you how to perform the exercises correctly to avoid injury. No matter what your fitness level, beginner to super experienced there is a Beachbody On-Demand program that will work for you.<br />
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Strength Training Exercises: Without a Gym Membership</h2>
Ideally, you want a program that will challenge you without pushing you too hard. Most of the at-home strength training programs progress at the level that is needed to give you that push. Of course you can always use the modifier if necessary to fit your current activity level. You can choose body weight exercises, or try a workout that uses weights, bands, or other basic tools that you might already have sitting in your home. Of course if you are just getting started and don’t want to commit to buying equipment you can always use canned food or water bottles for hand weights.<br />
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<a href="http://challenge.gettingfittogether.com/brucethecoach/on-demand/" target="_blank"><img alt="gft bod banner not just workouts" class=" size-full wp-image-350 aligncenter" src="http://www.gettingfittogether.com/wp-content/uploads/2015/06/gft-bod-banner-not-just-workouts.png" height="133" width="400" /></a><br />
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If it’s been a while since you last engaged in regular exercise, it’s probably unrealistic to expect yourself to dive in to exercising five or more days per week. If this is the case it would be suggested to start with a basic exercise program that allows you to get in some strength training two or three days per week. It is also recommended that you follow the calendar for the program to help keep on track. Be sure to give yourself small rewards for staying on track. Maybe there’s a movie that you’ve been desperate to see or a book that you’ve been waiting to read. Promise yourself that if you stay on track with your strength training program for an entire week, you’ll allow yourself that treat.<br />
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Mix it up! With the huge library offered by Beachbody On-Demand, you can easily access different programs and workouts that will keep your routine fresh and interesting. Having a steady regimen for 3-4 weeks and then changing it up is always a good thing. This can help create greater results.<br />
Workouts and strength training through <a href="http://challenge.gettingfittogether.com/brucethecoach/on-demand/" target="_blank">Beachbody On-Demand</a> is an easy way to get in shape from the comfort of your own home. You don’t have to go anywhere and it will save you some money by <b>not having a gym membership or driving to the gym</b>. All you need is a television, tablet, or computer and a commitment to getting in better shape. What more could you ask for?<br />
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<a href="http://challenge.gettingfittogether.com/brucethecoach/on-demand/" target="_blank"><img alt="gft bod 30 free trial banner" class=" size-full wp-image-351 aligncenter" src="http://www.gettingfittogether.com/wp-content/uploads/2015/06/gft-bod-30-free-trial-banner.jpg" height="124" width="400" /></a><br />
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http://www.gettingfittogether.com/strength-training-exercises-without-a-gym-membership/#!62Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-28209381623702883822015-07-15T14:39:00.001-04:002015-07-15T14:39:59.085-04:00Get FIXATEd on 101 Healthy Recipes<a href="http://bruceandmargebrown.psmutheme.com/wp-content/uploads/sites/1077/2015/07/fixate-cover.jpg"><img alt="fixate cover" class="aligncenter size-full wp-image-3876" src="http://bruceandmargebrown.psmutheme.com/wp-content/uploads/sites/1077/2015/07/fixate-cover.jpg" height="264" width="254" /></a>Today's the Day! Celebrity trainer, Autumn Calabrese, is launching her new cookbook, <strong><em>Fixate!</em></strong><br />
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Here's Autumn herself to tell you about her creation. <strong><a href="http://beachbodycoach.com/esuite/home/MargetheCoach?bctid=4267597451001" target="_blank">Click here</a></strong> to watch Autumn's video message.<br />
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<a href="http://bruceandmargebrown.psmutheme.com/wp-content/uploads/sites/1077/2015/07/zucchini-chips.jpg"><img alt="zucchini chips" class="aligncenter size-medium wp-image-3879" src="http://bruceandmargebrown.psmutheme.com/wp-content/uploads/sites/1077/2015/07/zucchini-chips-300x184.jpg" height="184" width="300" /></a></h4>
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<a href="http://www.beachbody.com/beachbodyblog/wp-content/uploads/sites/9/2015/05/FIXATE-RECIPES.pdf" target="_blank">Click here</a> to sample 5 delicious and healthy recipes included in <em><strong>Fixate</strong></em>.</h4>
<h3>
<span style="color: red;">Get Your FREE Copy!</span></h3>
To celebrate the cookbook launch, we're going to send you a <strong>FREE</strong> copy of <strong><em>Fixate ($19.95 value)</em></strong>, if you purchase either of Autumn's Beachbody Challenge Packs by midnight Friday, July 31st.<br />
<h4>
Purchase the <span style="color: red;"><strong><a href="http://www.teambeachbody.com/en_US/shop/-/shopping/BCP21D160?referringRepId=81785" style="color: red;" target="_blank">21 Day Fix Challenge Pack</a></strong></span> or <strong><a href="http://www.teambeachbody.com/en_US/shop/-/shopping/BCP21E160?referringRepId=81785" target="_blank"><span style="color: red;">21 Day Fix Extreme Challenge</span> <span style="color: red;">Pack</span></a></strong> - both of which are already on a special promotion this month from Beachbody.</h4>
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<span style="color: red;"><a href="http://www.teambeachbody.com/en_US/shop/-/shopping/fixatecookbook?referringRepId=81785" style="color: red;">Buy Fixate</a>!</span></h3>
You can also just purchase <em><strong>Fixate</strong></em> yourself for $19.95 in the US or $24.85 in Canada.<br />
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<strong><em>Fixate</em></strong> with the portion control containers costs $24.95 in the US and $42.95 in Canada.<br />
<h4>
<a href="http://www.teambeachbody.com/en_US/shop/-/shopping/fixatecookbook?referringRepId=81785" target="_blank">Click here</a> to purchase <em><strong>Fixate</strong></em>.</h4>
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<span style="color: red;">More Fixate Facts</span></h3>
Autumn Calabrese takes her simple color-coded container system for measuring perfect portions and applies it to 101 of her favorite family recipes to give you <strong><em class="rn_Highlight">Fixate</em></strong>, a delicious approach to healthy weight loss. So you're not just eating tasty, healthy foods-you're eating just the right amount. Each <strong><em class="rn_Highlight">Fixate</em></strong> recipe lists color-coded container equivalents and nutrition facts, so you can use Autumn's system for measuring portions and make sure your nutrition is on track when you begin <a data-answer-id="9728" href="https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=Trainer|Autumn%20Calabrese" target="_blank">21 Day Fix</a>, <a data-answer-id="9032" href="https://extranet.securefreedom.com/MillionDollarBody/csShopping/ShoppingCart.asp?Cat=Trainer|Autumn%20Calabrese" target="_blank">21 Fix EXTREME®,</a> or any other fitness program.<br />
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Plus, <strong><em class="rn_Highlight">Fixate</em></strong> includes Paleo, gluten-free, vegan, and vegetarian, and <a href="http://www.myshakeology.com/margethecoach" target="_blank">Shakeology</a> recipes along with Autumn's personal tips for preparing meals quickly upgrading leftovers, and stocking your kitchen with absolute must-haves.<br />
<h3>
<a href="http://autumncalabrese.com/blogs/fixate-faq-2" target="_blank">Click here</a> to read more about <em><strong>Fixate</strong></em> from Autumn's blog.</h3>
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<a href="http://bruceandmargebrown.psmutheme.com/wp-content/uploads/sites/1077/2015/07/11061335_10153141940182739_6831272665580591632_o.jpg"><img alt="3 Trainers" class="aligncenter size-medium wp-image-3877" src="http://bruceandmargebrown.psmutheme.com/wp-content/uploads/sites/1077/2015/07/11061335_10153141940182739_6831272665580591632_o-300x239.jpg" height="239" width="300" /></a><br />
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Here's Autumn with Sagi Kalev and Tony Horton, two other Beachbody celebrity trainers, modeling new fitness apparel at the Team Beachbody Summit, in Nashville, starting July 19th!<br />
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P.S. We need more Coaches to help promote a healthy lifestyle and end the trend of obesity. Read our <a href="http://bruceandmargebrown.com/top-10-reasons-to-build-a-tbb-business/" target="_blank">Top Ten Reasons </a>why you should start your own Team Beachbody business. If the time is right for you, contact us asap!<br />
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Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-31252644665073722612015-07-13T08:37:00.004-04:002015-07-13T12:05:49.925-04:00How Often Should I Eat?<b><i><br />Quantity and quality, plus intervals. You don't really have to be a mathematician or an engineer to eat healthy, but you really should apply the basic principles outlined in this article. Eat small portions, of the right stuff, spaced during the day for best health and weight maintenance. Think of it as time-released nutrition. </i></b><br />
<b><i><br />How Often Should I Eat?</i></b> Let’s face it, since the dawn of man the rule for consumption of food was simply to eat to survive. Well our modern society and lifestyle has changed and flipped that simple process.<br />
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Obesity rates continue to grow and will be affecting more than two-thirds of Americans in the next 5-10 years, according to the Centers for Disease Control and Prevention. So you can see the simple rule has flipped and it appears that humans survive so they can eat.<br />
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Through the years we have seen nutrition and diet science, and programs change their design about what foods best suit our needs as a society, but you don’t hear about when to eat. The question that seem to arise most often is<b> “How Often Should I Eat?”</b><br />
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The most popular approach to the question of <span style="text-decoration: underline;">How Often Should I Eat</span> for general health and weight maintenance has been to spread calories throughout the day by consuming 5-6 smaller meals. The concept of doing this method is that you are most likely to feel less hungry at any particular time, and in turn you will not be apt to overindulge or eat in excess.<br />
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A study found in the Journal of the Academy of Nutrition and Dietetics, shows data on this approach. It states that people who were at their ideal weight and able to maintain their weight reported eating more often than individuals who were overweight and obese.<br />
<h2>
<b>How Often Should I Eat?</b></h2>
The overall plan is to eat small meals and snacks spread out every 3- 3 ½ hours from the time of breakfast. This keeps you sustained which avoids greater levels of hunger and will limit overeating., therefore providing control of caloric intake and, ultimately control of body weight.<br />
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Though we know that eating throughout the day with 5-6 smaller meals can benefit for weight maintenance, how does it measure up for weight loss?<br />
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According to a study done by Circadian Biologist Ph.D. Amandine Chaix, consuming meals 5-6 times throughout the day can aid in weight loss, but it needs to be meals that are healthy and portioned appropriately. It was found that if the foods were high-fat, sugar or highly processed that the individuals still became obese. The complete findings found that those fed in the 9-12 hour window with 5-6 smaller meals that were portioned and low in processed, high fat, and high sugar were leaner. “So, already being obese and switching to time-restricted feeding with healthier foods and portions, does create weight loss. That is powerful.” Chaix said.<br />
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The research of meal timing shows further benefits in addition to those who want to lose weight and maintain their weight, especially as it relates to the consumption of protein.<br />
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When spreading the protein consumption throughout the day in smaller doses the body is able to assimilate and use the protein for greater gains and recovery of the muscle tissue. This can help maintain muscle loss during weight loss, and through the aging process.<br />
<h3>
<b>How Often Should I Eat?</b></h3>
<b>The answer</b> is 5-6 smaller meals per day, spaced out every 3-3 ½ hours after the consumption of breakfast. You must also keep in mind that for weight loss and maintenance the number of calories at each meal and throughout the day still plays a very large role in this process.<br />
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If you are <b>trying to lose weight</b>, you need to consume smaller meals spread throughout the day, create a calorie deficit through portioned meals, and exercise appropriately 5-6 times per week. If you need assistance in implementing a meal plan and exercise regimen that will keep you eating throughout the day and exercising appropriately, <a href="http://challenge.gettingfittogether.com/brucethecoach/on-demand/" target="_blank">Beachbody’s 21 Day Fix</a> combines all of this in one package and you get a FREE Coach to help keep you on track and motivated.<br />
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<a href="http://challenge.gettingfittogether.com/brucethecoach/21-day-fix-extreme/" target="_blank"><img alt="GFT 21 Day Fix Extreme Banner" class=" size-full wp-image-347 aligncenter" src="http://www.gettingfittogether.com/wp-content/uploads/2015/06/GFT-21-Day-Fix-Extreme-Banner1.png" height="346" width="591" /></a><br />
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http://www.gettingfittogether.com/how-often-should-i-eat-food/#!62Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-53615029274620612232015-07-09T19:06:00.001-04:002015-07-09T19:06:17.909-04:003 Day Detox Cleanse: A Healthy OneA healthy 3-day nutrition reset and refresh. <br />
<br />A <strong><a href="http://challenge.gettingfittogether.com/cleanse-two/" target="_blank">3 Day Detox Cleanse</a></strong> is the latest hype for kicking off a healthy lifestyle. The question is…are they really good and are they healthy?<br />
<br />Everyone wants to see results fast! Kick starting the weight loss
process can help you feel better about yourself and the detox process
itself. Unfortunately, many so-called cleanses are not that healthy and
leave you feeling sluggish, slow, and deprived. Juice fasts and liquid
cleanses tax your body. They’re hard on your organs and create a rebound
effect when you return to normal eating. In general, the weight lost
from these types of cleanses is really just water weight. Sure, it works
to get you into a special dress for a party or your skinny jeans for a
special date, but you want long-term results that will keep your body
healthy and make you look and feel better than ever.<br />
<h2>
3 Day Detox Cleanse: A Healthy One</h2>
Well you no longer have to feel that way or have those issues when
doing a detox cleanse. The 3 Day Refresh is a healthy cleanse that may
help flatten your belly and fit into your clothes better while still
giving your body the vital nutrients it needs in order to function.<br />
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Here’s how it works:</h3>
<strong>The 3 Day Refresh is simple.</strong> You start off your day with a serving of <a href="http://shake.gettingfittogether.com/brucethecoach" target="_blank">Shakeology</a>
and a fruit serving for breakfast. Shakeology comes in six different
flavors, so not only will you be able to find one that you’ll love,
there are over <a href="http://www.gettingfittogether.com/brucethecoach/101-shakeology-7-shake-recipes/" target="_blank">101 recipes that you can create!</a>. Mid-morning you will use the Fiber Sweep Drink. No worries, it is not one of those run-to-the-bathroom drinks.<br />
<br />For lunch you will enjoy a variety of vegetables, a healthy fat, a
fruit and drink the Vanilla Fresh Protein Shake which is packed full of
nutrients and protein that your body needs. In the afternoon you will
have an afternoon snack of vegetables and a choice from the healthy fats
list. You will then finish out the day with dinner.<br />
<br />Dinner will include a selection from one of the many amazing meal
recipes and a second Vanilla Fresh shake. This program is designed to
help naturally remove waste and toxins from your body. You feel full,
satisfied, and ready to take on your day with more energy and enthusiasm
than ever before.<br />
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Can it be done more than once?</h4>
The <em><span style="text-decoration: underline;">3 Day Refresh</span></em>
is a fantastic program that is designed to rid your body of impurities.
It’s not designed as a long-term solution, and therefore should not be
repeated over and over again. You may do the 3-Day Refresh quarterly or
even on a monthly basis. It has been reported that people who have used
it more than once find themselves losing more weight and finding more
energy each time.<br /><br />
<a href="http://challenge.gettingfittogether.com/BrucetheCoach/3-day-refresh/" target="_blank"><img alt="3 day refresh banner" class=" size-full wp-image-365 aligncenter" height="317" src="http://www.gettingfittogether.com/wp-content/uploads/2015/06/3-day-refresh-banner.png" width="570" /></a><br />
<br /><br />http://www.gettingfittogether.com/3-day-detox-cleanse-a-healthy-one/#!62<br /><br /><br />Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-58040182834955175752015-07-06T14:41:00.001-04:002015-07-06T14:41:08.889-04:00What Could I Fix in 21 Days?<iframe allowfullscreen="allowfullscreen" frameborder="0" height="225" src="https://www.youtube.com/embed/w1UltI8IdE8" width="400"></iframe><br />
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"What could I fix in 21 days?" That's the question I posed to myself when I decided to start Beachbody's <a href="http://www.teambeachbody.com/en_US/shop/-/shopping/BCP21D160?referringRepId=81785" target="_blank">21 Day Fix® program</a>. As a work-from-home entrepreneur, I can easily fit my home workouts in around my schedule. I know from experience, if I don't push "Play" by 10:00 a.m., the chances of my completing my workout for that day plummet. I also work close to the refrigerator, so it takes a lot of self-control to stick to my healthy diet.<br />
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<a href="http://bruceandmargebrown.psmutheme.com/wp-content/uploads/sites/1077/2015/04/21-day-fix-button-200.jpg"><img alt="21 day fix button 200" class="aligncenter size-full wp-image-2816" src="http://bruceandmargebrown.psmutheme.com/wp-content/uploads/sites/1077/2015/04/21-day-fix-button-200.jpg" height="94" width="200" /></a><br />
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As a Team Beachbody Coach, I've enjoyed working out with celebrity trainers like Tony Horton and Shaun T, in their respective blockbuster programs, <a href="http://www.teambeachbody.com/en_US/shop/-/shopping/BCPX3205?referringRepId=81785" target="_blank">P90X3</a>® and <a href="http://www.teambeachbody.com/en_US/shop/-/shopping/BCPT25205?referringRepId=81785" target="_blank">Focus T25</a>®. I really like the trend of moving to 25 or 30-minute daily workouts, so I was ready to work with a new celebrity trainer, Autumn Calabrese, and see what she could do for me in 25 minutes per day over 21 days.<br />
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While I definitely had become trimmer and stronger with the help of Tony Horton and Shaun T, I still had unmet fitness goals. I wanted to break the 130 pound mark and see 129 pounds on my scale. I suspected my daily nutrition habits still needed some work. So I set my goals and proceeded to workout with Autumn for 21 days.<br />
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I quickly discovered Autumn has cracked the code for helping people create a healthy, balanced diet for themselves. She does it through cleverly colored food containers you use for measuring portions of various food groups throughout the day. Autumn encourages her clients to drink Shakeology each day for all the nutritional benefits it provides and she includes it in her nutrition plan.<br />
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I also found that all my previous work with Tony Horton and Shaun T paid off so I was able to easily complete all the workouts in the <a href="http://www.teambeachbody.com/en_US/shop/-/shopping/BCP21D160?referringRepId=81785" target="_blank">21 Day Fix program</a>. If I ever felt that a move was too much for my 66-year-old body, I just followed the modifier, Cat, who was always front and center on my TV screen.<br />
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<object classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=9,0,47,0" height="412" id="flashObj" width="486"><param name="movie" value="http://c.brightcove.com/services/viewer/federated_f9?isVid=1" /><param name="bgcolor" value="#FFFFFF" /><param name="flashVars" value="videoId=3124709772001&linkBaseURL=http%3A%2F%2Fbeachbodycoach.com%2Fesuite%2Fhome%2FMargetheCoach%3Fbctid%3D3124709772001&playerID=5094541001&playerKey=AQ~~,AAAAAGFvgpA~,Dme6miR5QNUh1ZLcCDJ5iaInMZs2JHDS&domain=embed&dynamicStreaming=true" /><param name="base" value="http://admin.brightcove.com" /><param name="seamlesstabbing" value="false" /><param name="allowFullScreen" value="true" /><param name="swLiveConnect" value="true" /><param name="allowScriptAccess" value="always" /><embed src="http://c.brightcove.com/services/viewer/federated_f9?isVid=1" bgcolor="#FFFFFF" flashvars="videoId=3124709772001&linkBaseURL=http%3A%2F%2Fbeachbodycoach.com%2Fesuite%2Fhome%2FMargetheCoach%3Fbctid%3D3124709772001&playerID=5094541001&playerKey=AQ~~,AAAAAGFvgpA~,Dme6miR5QNUh1ZLcCDJ5iaInMZs2JHDS&domain=embed&dynamicStreaming=true" base="http://admin.brightcove.com" name="flashObj" width="486" height="412" seamlesstabbing="false" type="application/x-shockwave-flash" allowfullscreen="allowfullscreen" swliveconnect="true" allowscriptaccess="always" pluginspage="http://www.macromedia.com/shockwave/download/index.cgi?P1_Prod_Version=ShockwaveFlash" /></object> <br /><br /> My results? After 21 days, I saw 128 pounds on the scale (yay!), and also learned that I wasn't getting enough protein in my diet. Now I have 'fixed' that issue and have able to maintain my weight between 130 and 128 pounds. For my next round of <a href="http://www.teambeachbody.com/en_US/shop/-/shopping/BCP21D160?referringRepId=81785" target="_blank">21 Day Fix</a>, I want to see 126 pounds on my scale. My body just keeps getting stronger and leaner from my daily workouts. Every day I get better at planning and eating the right foods in the right combinations in the right amounts. The <a href="http://www.teambeachbody.com/en_US/shop/-/shopping/BCP21D160?referringRepId=81785" target="_blank">21 Day Fix program</a> is for anyone who wants to take charge of their fitness and nutrition. I was amazed at what it 'fixed' for me in just 21 days!
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We hope you've enjoyed this blog post. If you'd like to know more about our Fit Grandparents nutrition and exercise programs, please watch this short video.
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<h2 style="text-align: center;">
<span style="color: red;">Not Sure of the Best Way for You to Get Fit ?</span></h2>
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We will help you consider your choices and decide which program best suits your needs and preferences to get in great shape to enjoy time with your grandchildren.</h4>
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<span style="color: red;">Click on the button below.</span></h2>
<a href="http://bruceandmargebrown.com/fit-grandparents-consult-questionnaire/" target="_blank"><img alt="Consult Button 275x275" class="aligncenter size-full wp-image-555" src="http://payitforwardfitnessandhealth.com/wp-content/uploads/2015/04/Consult-Button-275x275.png" height="275" width="275" /></a>Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-56223941884482907032015-07-01T09:33:00.000-04:002015-07-01T09:33:39.188-04:00Healthy Dinner Ideas: Easy Peasy!<br />When times are summer-busy it's helpful to have a whole week's menu ready. I really like the variety and I'm especially looking forward to the Turkey Taco Salad.<br /><br />
Are you breaking into cold sweats because summer is just around the
corner and you are thinking about bikinis and shorts? Well you’re
definitely not alone. How about coming up with <strong>Healthy Dinner Ideas</strong>?
Fear not! You haven’t missed the boat yet. You can get your body back
into summer shape and you can still do it the good old-fashioned way,
with balanced nutrition and exercise. The best part is unlike the old
days, you don’t have to spend months and months waiting for results. If
you couple these healthy dinner ideas with workouts like <strong><a href="http://challenge.gettingfittogether.com/21-day-fix-extreme/" target="_blank">The 21 Day Fix Extreme</a></strong>, you’ll be summer-ready in a few weeks.<br />
<h2>
Healthy Dinner Ideas: Easy Peasy!</h2>
<h4>
Check out this seven day healthy dinner idea meal plan:</h4>
<strong>Monday: Quinoa Salad with Salmon:</strong><br />
<ul>
<li><strong> </strong>8-ounce Salmon fillet (skin-on)</li>
<li style="padding-left: 30px;">Salt & Pepper to taste</li>
<li style="padding-left: 30px;">1 tablespoon olive oil</li>
<li style="padding-left: 30px;">1/2 cup uncooked Quinoa</li>
<li style="padding-left: 30px;">1 cup halved grape tomatoes</li>
<li style="padding-left: 30px;">1 cubed cucumber</li>
<li style="padding-left: 30px;">1/2 cup red onion (optional)</li>
<li style="padding-left: 30px;">1/2 cup chopped basil</li>
<li style="padding-left: 30px;">1/4 cup red wine vinegar</li>
<li style="padding-left: 30px;">1/4 cup extra-virgin olive oil</li>
</ul>
Cook Quinoa according to box directions. Season salmon, heat a
tablespoon of oil over high heat. Cook the salmon skin side down for 2
minutes. Lower heat to medium and cook for 3-4 more minutes until skin
is golden. Flip salmon and cook 2 more minutes. Remove salmon from heat,
flake apart, and add all ingredients including cooked quinoa to a bowl.
Gently stir all ingredients together.<br />
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<strong>Tuesday: Whole Wheat Spaghetti with Lean Turkey Meat Sauce</strong><br />
<ul>
<li style="padding-left: 30px;">1 lb. lean turkey</li>
<li style="padding-left: 30px;">1 onion</li>
<li style="padding-left: 30px;">1 tbsp. olive oil</li>
<li style="padding-left: 30px;">tsp. garlic powder</li>
<li style="padding-left: 30px;">1 tbsp. Worcestershire sauce</li>
<li style="padding-left: 30px;">1 jar prepared spaghetti sauce</li>
<li style="padding-left: 30px;">1 lb. whole wheat spaghetti noodles</li>
</ul>
Saute’ onion for five minutes in olive oil, add ingredients through
5, and boil noodles in salted water per box directions. Serve one cup of
noodles with one cup of sauce.<br />
<br />
<strong>Wednesday: Turkey Taco Salad</strong><br />
<ul>
<li style="padding-left: 30px;">1 lb. lean ground turkey</li>
<li style="padding-left: 30px;">1 package of Lawry’s Taco Seasoning</li>
<li style="padding-left: 30px;">1 tbsp. olive oil</li>
<li style="padding-left: 30px;">1 can vegetarian fat-free refried beans or black beans</li>
<li style="padding-left: 30px;">1 cup low-fat shredded mexican cheese blend</li>
<li style="padding-left: 30px;">1 cup prepared salsa or pico de gallo</li>
<li style="padding-left: 30px;">1/4 cup low-fat sour cream</li>
<li style="padding-left: 30px;">1 bag shredded lettuce (lettuce of your choice)</li>
</ul>
Sauté turkey in olive oil with seasonings until brown. Heat beans.
Assemble with lettuce as the base, top with taco meat, beans, cheese,
salsa, and sour cream. Enjoy!<br />
<br />
<strong>Thursday: Grilled Pork Loin Medallions with Garlic Lemon-Pepper Asparagus</strong><br />
<ul>
<li style="padding-left: 30px;">1 pound boneless pork loin cut into 1/4 inch medallions</li>
<li style="padding-left: 30px;">salt & pepper to taste</li>
<li style="padding-left: 30px;">3 tbsp. olive oil</li>
<li style="padding-left: 30px;">2 garlic cloves</li>
<li style="padding-left: 30px;">1 bunch of asparagus</li>
<li style="padding-left: 30px;">1 tbsp. lemon-pepper seasoning</li>
</ul>
Cut and season pork. Heat a grill pan with 1 tbsp. olive oil. Add
pork to grill pan and grill for 3 minutes on the first side, and 2
minutes on the other side. Add asparagus to a large saute pan with 1 cup
of water for 5 minutes. Drain water, add remaining olive oil, and
season with minced garlic and lemon-pepper seasonings. Cook about 2 more
minutes or until desired level of doneness.<br />
<br />
<strong>Friday: Grilled Chicken with broccoli and corn</strong><br />
<ul>
<li>1 cup Lawry’s Herb & Garlic 30 minute marinade</li>
<li>2 boneless skinless chicken breast</li>
<li>1 tbsp. olive oil</li>
<li>2 ears of corn</li>
<li>2 cups of broccoli</li>
</ul>
Marinate chicken for 30 minutes. Shuck corn and lightly coat with
olive oil then wrap corn in foil. Add marinated chicken to a hot grill
along with foil wrapped corn. Grill chicken until a meat thermometer
reads 160 degrees. Corn needs about 15 minutes. Steam broccoli for five
minutes while allowing the chicken breasts to rest.<br />
<br />
<strong>Saturday: Summer Spaghetti with Light Caprice Salad</strong><br />
<ul>
<li>1 lb. angel hair or spaghetti (thin spaghetti) noodles</li>
<li>sliced summer squash</li>
<li>sliced zucchini</li>
<li>2 carrots (shaved or peeled into thin strips)</li>
<li>2 cloves minced garlic</li>
<li>1 container cherry or grape tomatoes halved</li>
<li>1 bunch of basil</li>
<li>2 large beefsteak tomatoes</li>
<li>1/3 cup low-fat mozzarella cheese</li>
<li>1/4 cup balsamic vinegar</li>
<li>1/4 cup extra virgin olive oil</li>
<li>salt & pepper to taste</li>
</ul>
Boil salted water. Saute ingredients 2-5 in a tbsp. of olive oil for 6
minutes. Add cherry tomatoes and half of the amount of basil for 2
minutes. Add noodles to water, boil no more than 6 minutes. Drain
noodles and add to saute pan. Add tbsp. olive oil. Toss to combine.<br />
Cut remaining basil into strips. Slice beefsteak tomatoes, sprinkle
with mozzarella cheese and basil strips, drizzle with remaining oil, 1/4
cup of balsamic vinegar, and salt and pepper to taste.<br />
<strong>Sunday: Sirloin Steak Kabobs with Grilled Polenta</strong><br />
<ul>
<li>1 lb. boneless sirloin steak cut into cubes</li>
<li>1 red bell pepper</li>
<li>1 red onion</li>
<li>1 zucchini</li>
<li>1 squash</li>
<li>1 pint cherry tomatoes</li>
<li>1/4 cup olive oil</li>
<li>18 ounce tube prepared polenta</li>
</ul>
Cut vegetables (other than tomatoes) and meat into even 1 inch pieces
to ensure they cook at the same rate. Prepare kebabs alternating with
meat and vegetables. Drizzle with 1/8 cup of olive oil, and season with
salt and pepper. Cut polenta into 1/4 inch medallions, drizzle with oil,
and season with salt and pepper. Cook polenta and kebabs on a hot
grill. Start polenta first, after about 10 minutes add kebabs. Grill
about 5 minutes per side.<br />
<br />Having a <a href="http://challenge.gettingfittogether.com/on-demand/" target="_blank">Beachbody</a>
isn’t out of reach this summer! Try these Healthy Dinner Ideas and you
will be energized and be able to conquer any fitness routine and make
your goals a reality.<br /><br />
<a href="http://challenge.gettingfittogether.com/on-demand/brucethecoach" target="_blank"><img alt="gft bod banner not just workouts" class=" size-full wp-image-350 aligncenter" height="106" src="http://www.gettingfittogether.com/wp-content/uploads/2015/06/gft-bod-banner-not-just-workouts.png" width="320" /></a><br />
<br /><br />http://www.gettingfittogether.com/healthy-dinner-ideas-easy-peasy/#!62Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-11721379695698836232015-06-27T08:30:00.000-04:002015-06-27T08:30:40.118-04:00The Best Workout Programs for Busy Women
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Works for busy men AND women.<br /><br /><b>The Best Workout Programs for Busy Women<br /></b></div>
</div>
Let’s face it… Trying to figure out the best <strong>workout programs for busy women</strong>
can be a HUGE challenge! You have an active schedule and we know that
you often have a busy life that keeps you dashing from place to place
all day long. With a hectic schedule it is hard to fit in a visit to the
gym. Plus the truth is, a lot of days you most likely don’t have the
self-motivation get there. Waking up in the morning over an hour early
just to cram in thirty minutes at the gym, doesn’t appeal to most.
<br /><br />Heading to the gym on your lunch break, how does that sound? We all know
that only works if the gym is close enough to your office to make that
realistic. Then you have the stay-at-home moms who try to fit their
workouts in between nap times, snacks, and all the responsibilities that
come with being the parent home with the children all day. We get it!
Sometimes it feels like you’re never going to find the time to get back
in the shape you desire.<br />
<br />Let’s get real! You need a workout that will fit into your schedule
and allow you to tone your body, trim your waistline, and get in shape
from the privacy of your own home. There’s no need to go to the gym and
waste 30-60 minutes of your time round trip to sort of get a workout. So
how do you get the best workout? <a href="http://challenge.gettingfittogether.com/on-demand/brucethecoach" target="_blank">Beachbody On-Demand</a>!<br />
<h2>
The Best Workout Programs for Busy Women</h2>
It offers the best videos for women and men, all gathered in one
place. You have easy access 24/7, and all you have to do is choose the
routine that works best for you (or design your own routine based around
a selection of several different videos). Beachbody On-Demand offers
plenty of workouts that are easy to incorporate into any schedule. Your
biggest decision is to choose the time that works best for you! You can
pull up any of a selection of videos and get your workout in whenever
and wherever you want. Yes that is what I said…You can work out
anywhere. Beachbody On-Demand can be streamed on your smart phone,
tablet, or laptop. Simply log-in and access the library of programs.<br />
<br />You can choose from some of the most popular programs like <strong>P90X®, P90X2®, P90X3®, INSANITY®, TurboFire®, ChaLEAN Extreme®, Brazil Butt Lift®, 10-Minute Trainer®, and Hip Hop Abs®</strong>.
All of them are available in the library for you to stream at your
convenience. Another great feature is you get insider sneak peeks. With
these sneak peeks you get access to try programs like <strong>PiYo®, 21 Day Fix®, Body Beast®, or FOCUS T25®</strong>.
Plus, new titles are added to the library each month, so you’ll never
run out of fun, exciting new workout routines that will help you get
results. You get all of this for one low monthly fee.<br />
<br />It is time to stop feeling like you will never find a workout program
that works for you. It is time to stop wasting money on gym membership.
It is time to stop wasting time driving to and from the gym. Beachbody
and the <a href="http://challenge.gettingfittogether.com/the-challenge-4/BrucetheCoach">Beachbody Challenge</a>
is what you need to get results and save you time and money. Beachbody
programs allow you to work out from home (saving time and money), get
access to nutrition and meal planning membership benefits, and provides
you with a FREE health, fitness, and nutrition coach. <strong>Tell me what gym membership ever gave you a FREE Coach?<br /></strong><br />
<a href="http://challenge.gettingfittogether.com/on-demand/brucethecoach" target="_blank"><img alt="gft bod 30 free trial banner" class=" size-full wp-image-351 aligncenter" height="124" src="http://www.gettingfittogether.com/wp-content/uploads/2015/06/gft-bod-30-free-trial-banner.jpg" width="400" /></a>Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.comtag:blogger.com,1999:blog-7309946903615497915.post-28997526229027314552015-06-23T08:55:00.000-04:002015-06-23T08:55:19.507-04:00What Is a Balanced Diet? Here’s Your Sign!Great advice. Simple, easy to understand, and to the point. Eating healthy needn't be confusing. Good balance guidelines here. <br /><br />
Everyone knows that you and your kids are supposed to be eating a “healthy balanced diet”. That’s great, but “<strong>What Is A Balanced Diet</strong>?”
How exactly is a healthy balanced diet different from what most people
eat? While you ultimately have to decide what the best nutrition is for
you based on your lifestyle, goals, and choices, but there are several
things that hold true.<br />
<br />
A healthy <span style="text-decoration: underline;"><em>balanced diet</em></span>
is filled with as many “real foods” as possible. That means foods that
haven’t been filled with chemicals, including artificial colors and
flavorings. If it comes in a box, no matter how “all natural” it is,
you’re probably better off not buying it.<br />
<h2>
What Is a Balanced Diet? Here’s Your Sign!</h2>
Choosing the path of a healthy balanced diet is a lifestyle change,
and can take some practice. Here are some great suggestions to get you
started on your path to a healthy balanced diet.<br />
<br />A good way to start is to slowly eliminate packaged food to foods and
meals that you create. There are a number of recipes available that
will allow you to make your own foods and meals that only take few
minutes up front. Another idea to keep in mind is “mason jar” recipes.
These recipes allow you to prepare your meals ahead for maximum
convenience while still staying on your healthy balanced diet. These
recipes include salads, oatmeal’s, and more. There are plenty of other
options that will allow you to put together your favorite foods once and
enjoy them for up to a week without any further effort.<br /><br />
<a href="http://challenge.gettingfittogether.com/3-day-refresh/brucethecoach"><img alt="GFT 3 day refresh banner" class=" size-full wp-image-344 aligncenter" height="73" src="http://www.gettingfittogether.com/wp-content/uploads/2015/06/GFT-3-day-refresh-banner.jpg" width="568" /></a><br />
<strong><br />Never deprive yourself of any food group.</strong> This
doesn’t mean that you should be chowing down on unhealthy snacks and
high-fat foods. It does mean that you shouldn’t limit yourself to
fruits, vegetables, and lean meats all the time, either. It is okay to
have a splurge item every once in a while. Rule of thumb eat balanced
90% of the time and you will be on the right track. Focus on eating a
wide variety of foods so your body gets all of the nutrients it needs
and that you are not depriving yourself of something that you really
need in order to function at your optimal level.<br />
<strong><br />Foods that you should be limiting are refined grains and added sugar.</strong>
Added sugar, in particular, can be hard to catch! Many foods that you
buy prepackaged or at restaurants contain added sugar content to help
them taste better or to cover up the taste of other additives, which is
one of the reasons why it’s often better to cook your own when possible.
Refined grains process through your body very quickly and are turned
into sugar. Whole grains, on the other hand, will keep the nutritional
content of the wheat intact.<br />
<strong><br />Eat the rainbow.</strong> No, not that popular candy that
comes complete with a week’s supply of sugar and enough artificial
colors to take you to the moon and back. Rather, eat a “rainbow” of
fruits and vegetables. Different colors tend to indicate that the fruits
or vegetables have similar nutrients in them. That means that you
should fill your plate with all sorts of different tones. Not only is it
pretty (which, according to research, will make you enjoy eating it
even more), it also contains a variety of different nutrients.<br />
<strong><br />Control your portion sizes</strong>. A good rule of thumb is
to start by dividing the portion you would normally eat in half. To help
control your portions, pay attention when you’re eating. Don’t plop
down in front of your television or computer screen; instead,
concentrate on the process of eating. Enjoy the flavor and texture of
your foods instead of mindlessly shoveling your meal down before going
back for more. Also, use this old trick: use a smaller plate to help
your portions seem larger.<br />
<strong><br />Try not to drink your calories with soda and other similar drinks.</strong>
You often don’t realize how many calories there really are in your
favorite coffee drink or that soda that you drink by the bottle, but it
can pack on the pounds fast. When possible, drink water–and lots of it!
Staying hydrated is one of the most important things you can do for your
body. The only caloric drink that would be highly recommended is a
total nutrition shake. These can be used for a healthy snack or meal
replacement when used with a recipe.<br />
<br />Implement these suggestions and you will be on your way to creating a healthy balanced diet that fits your lifestyle.<br />
<br />http://www.gettingfittogether.com/what-is-a-balanced-diet-heres-your-sign/#!62<br />Bruce Brownhttp://www.blogger.com/profile/18257173039449393926noreply@blogger.com