Healthy Hugging

Marge's latest post, this time on the health benefits of hugging.

http://payitforwardfitnessandhealth.com/personal-development/hugging-is-healthy/

Accountability - Got It? You Need it.

by Bruce Brown

The pillars of a successful fitness program are good nutrition, suitable exercise, and a consistent system for accountability.

Read more about this in Accountability - A Fitness and Health Must-Have on our Pay It Forward Fitness and Health website.

Six Reasons To Move Everyday

Let's get moving!

How about a refresher? You may know most of all of this arguments in favor of exercise, but perhaps not. From the Canadian health and fitness blog ParticipACTION. 

http://www.participaction.com/movemoreeveryday/

So Is Coffee Good For You or Not?

I was wondering the same question since I recently started drinking coffee again after quitting for about a year and a half. I didn't quit because of any problems, in fact one of my doctors questioned why I was stopping because of coffee's antioxidants and because it's good for your liver. However, I'd been a committed coffee drinker for more than 40 years and I was wondering if I was hooked. Because of our involvement with Team Beachbody Marge and I are both exploring nutrition and what we eat and drink so I decided to cut out coffee, at least for a while.

Turns out I didn't have a big problem quitting coffee .. no headaches or withdrawal symptoms, and no noticeable lack of energy or alertness. So no real drama either way.

About a month or so ago I decided to drink coffee again. Frankly I was getting bored with tea (sorry tea fans) and decided I'd switch back.

This recent post from the Mayo Clinic address possible concerns. Fortunately I have none of the contraindicators, so I guess I'll keep on with the bean.

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678

Orange Dream Shake

This shake is simple to make and absolutely delicious. It's also amazingly good for you. The recipe is simple, just mix the other ingredients with a single scoop or single serving pack of Vanilla Shakeology.



http://shake.gettingfittogether.com/BrucetheCoach

In the news... Massage, Kettlebells, Smiling, and Motivation - Articles I found interesting this past week.

Hi,
It occurred to me (duh!) recently that I spend a lot of time reading articles, news, and posts from other sources about health, fitness, and both personal and business development that maybe I could help like-minded folks by publishing a weekly post that aggregates some of this other information. NO way I am going to be inclusive of everything that's out there, I just want to find and point out what I think may be helpful info. Love to hear some comments on this first attempt. - Bruce

Health

Lately I've been considering getting a massage, maybe on a regular basis for general health and well being, to de-stress and chill out a bit. I know lots of people who get and swear by regular massages, but I don't know much myself. This article from Mark's Daily Apple earlier this week was helpful.
http://www.marksdailyapple.com/why-you-should-book-a-massage-today/

Fitness

Kettlebells. I've only been aware of kettlebells for a couple of years but I hear more people are using them. Why? This article from Shape  helped me understand more about their appeal.
http://www.shape.com/fitness/workouts/kettlebell-workouts-top-7-ways-make-trend-work-you

Personal Development

Wow, this matters! I've always been big on smiling, but I never knew there were so many studies about smiling and health. Check out this video by Ron Gutman published on TED.
http://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling.html

Business Development

One of the toughest things for people who are independently growing their own business can be motivation. So what motivates people? An article that just posted today on Forbes.com addresses this very topic.
http://www.forbes.com/sites/actiontrumpseverything/2014/03/01/17-ways-to-motivate-yourself-to-do-great-things/

So there you have it, the first four articles. What do you think? Love some comments here, or find me on Facebook, follow me, and share your thoughts.

Mind Over Matter: How to Use Meditation to Combat Stress

Like many a poor sap trying to make the most of this hectic world, my mind tends to churn like a washing machine filled with ferrets. Even in the most tranquil of moments, dozens of thoughts scrape and bite to get to the top of my consciousness—and most of the time, it's the big ugly ones that win the race.

Rodents and household appliances aside, you may know this phenomenon simply as "stress." You have a million things to do and a billion things to worry about. We all do. It's the curse of the modern age.



Unfortunately, most of us look to pursuits to take the edge off; they may seem to help, but actually compound the problem. There's nothing wrong with the occasional cocktail, or a little mindless television from time to time, but activities like this don't solve anything. They just cover up your issues and make your thought process all the more unruly.

If you're looking for a serious solution, meditation is a far more effective way to cut through the cerebral clutter—and unlike a booze bender or a reality TV marathon, it only takes 5 to 10 minutes a day

The Benefits of Meditation

People tend to associate meditation with Eastern religions like Buddhism and Hinduism, but Judeo-Christian fans may be surprised to learn that there are references to meditation in the Old Testament. And, in Islam, meditation is an important part of Sufism. Although there are certainly connections to religion, meditation, in the modern sense, can be completely secular. No blue deities, no transcending this earthly form, no incense (unless you dig that, then it's, like, totally cool)—just an opportunity to organize your thoughts and take back your brain from the laundry list of external forces pulling you in a million directions.

The science on the benefits of meditation is super strong, especially when it comes to stress reduction. Research appearing in the Journal of Biomedical Research shows that meditation does this by increasing parasympathetic activity. Your nervous system is divided into two parts—sympathetic and parasympathetic. The sympathetic nervous system controls your "fight or flight" reactions. It's the predominant nervous system when you're under the gun. The parasympathetic nervous system controls your "rest and digest" functions. In other words, when things are mellow, the parasympathetic takes charge—and meditation makes that happen more often.¹

But that's just part of the story. A consistent meditation practice has been scientifically linked to improved cardiovascular health, focus, and information processing.² In fact, if you pick a malady at random, odds are that there's a reasonably credible study showing that meditation either improves symptoms or acts as an effective way to manage symptoms. There's really no reason not to do it.

How to Meditate

Many people mistakenly think the goal of all meditation is to "turn off your brain." This is one technique (sort of), but in truth the definition of meditation shifts depending on whom you ask. In some circles, it's a matter of reading a philosophical/religious text and contemplating the key passages (suggestions: the Bible, the Tao Te Ching, or Winnie the Pooh). Tony Horton often refers to yoga as "moving meditation." When I'm cycling alone, I often focus so intently on my breathing and the cadence of my peddling that it becomes a form of meditation. Some people consider sitting on a favorite park bench and breathing deeply for five minutes to be meditative.

However you do it, the key to any good meditation practice is to quiet the noise in your brain—not drown it out or dope it up, but actively calm it down.

All those options aside, if you're looking for something more specific, there are a few meditation techniques that have been shown to be especially effective.

First, it's important to find a quiet place with minimal distractions. Here in Los Angeles, lots of people prefer the beach. Frankly, I find the waves, the birds, and the beauty of it all just too distracting. My favorite place to meditate is the middle of my living room, at about 6 AM before my daughter and my dog wake up demanding waffles and kibble (in that order).

Next, sit comfortably, but up straight. You want to be comfy because, once you master it, you'll be there for a while. You want to be upright for a couple reasons. Many experts claim it's necessary because a straight spine allows energy to flow better. Personally, I think sitting up straight is a good way to avoid accidentally falling asleep. If you have back issues, do what you need to do. I elevate my rump by sitting cross-legged on a yoga bolster. I also support my spine by sitting with my back against a wall.

Finally, start with five minutes a day and increase gradually as it becomes easier. Odds are, your thoughts are going to be all over the map the first few times you do it. That's cool. Even if your practice felt like a complete mess, it benefited you given it took you one step closer to learning how to calm your brain. You'll get there. Just try again tomorrow.

From here, there are a number of practices to experiment with. You might want to try a variation of Transcendental Meditation (TM), developed by Maharashi Mahesh Yogi, who you might remember as that yogi guy who hung out with the Beatles. In this practice, you pick a mantra to focus on—a word that has meaning to you and feels right, such as "love" or "heal" or "beer." (It could happen.) Armed with your mantra, sit quietly and repeat it silently to yourself. When your mind wanders—which it will—simply steer it back to your mantra.


Another technique is mindfulness meditation. Like the TM variation above, start with a focal point—typically your breath. That'll hold your attention for a little while, but soon thoughts or sensations will try to take over. Don't try steering away from these things. Instead, accept them without judgment and let them pass by, like waves on a beach or clouds in the sky. If it helps, you can also assign "tags" to help you observe thoughts passively. For example, let's say you're in the middle of meditating and suddenly you remember how one of your coworkers stole your lunch out of the fridge yesterday. Instead of following that path and letting your anger consume you, assign it a tag that describes how you feel, like "anger." Now, just repeat "anger" in your head, distancing yourself from both the thought and the emotion. It should soon pass.

I've found this technique to be an incredibly powerful tool for managing my emotions. It can also be used for pain management, by isolating and passively accepting pain instead of letting it consume you—which can be a massive benefit when Shaun T's got your legs searing in the middle of an INSANITY® workout.

If you're looking for a more in-depth look into mindfulness meditation, I strongly recommend Meditation for Beginners by Jack Kornfield.

The modern world is a stressful place. Sometimes, there's nothing you can do about the barrage of stressors that make up daily life. You can, however, change how you—and your body—react to them, so take a deep breath and take back your life.

By Denis Faye, Team Beachbody

Have you ever tried meditation? Has it helped you? Where have you struggled? Tell me at Bruce@BrucetheCoach.com.

Sources:

1. Wu, S.-D., & Lo, P.-C. (2008). Inward-attention meditation increases parasympathetic activity: a study based on heart rate variability. Biomedical research Tokyo Japan, 29(5), 245-250. J-STAGE. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/18997439
2. 4 Scientific Studies on How Meditation Can Affect Your Brain and Creativity
   

Just Eat This: 5 Rules for a Healthy Diet

"Can't you just tell me exactly what I'm supposed to eat?" is a question I'm often asked. Today, we'll look at the answer that, incidentally, is "no." It's a good thing that there isn't one perfect diet because we don't all like the same foods. The world would be a pretty boring place if we did. It also means that you have many choices when it comes to eating healthy, so why is it so hard?

Eating well, for most of us, requires eliminating junk from our diets. Therefore, it's easier to tell you what not to eat. But based on the questions I receive, that's leaving you too much leeway. Since I can't tell each of you exactly what you individually should eat, let's have a look at what I eat, why I eat this way, and how you can alter my diet to suit your personality and lifestyle.

There are a few rules to achieving a healthy diet. These will give you a far greater understanding of why I do what I do. So let's look at them first.

RULE1: WE SHOULD NOT ALL EAT THE SAME DIET.
Humans are all different, even if it's only slightly. So when it comes to diet we cannot expect that foods will all work exactly the same for us. This is in contrast to what the myriad of diet books you can choose from will tell you. Most of those want us to think that there's only one way—theirs, incidentally—to transform and keep your body healthy. Of course, if this were true there'd only be one book to buy. So, just the fact that there have been hundreds of best-selling diet books is the best argument that there are many different healthy ways to eat.

There are many other scientific reasons for this as well. Some are proven, like allergies. Some are more speculative, like eating for your blood type, but all have some anecdotal evidence that they work, which is all the validation we need.

Dairy products are the best example to illuminate this point. There is plenty of science showing both pros and cons to consuming them. But regardless of what science tells us, some people do well eating dairy and others do not. When a food allergy is suspected, eliminating dairy is the first step most nutritionists recommend trying. It often yields great results, but not always. This makes dairy a food group that some of us can eat and others cannot.

Similar examples can be found within any food group. What it comes down to is that, no matter how you want to eat, you're going to need to evaluate your diet and see how it's working for you. This requires some trial and error. While that probably sounds daunting, read on and you'll see that it's not. By cleaning up your diet and eating for what you are doing, it becomes fairly easy to identify foods that agree with you and those that don't.

RULE 2: EAT FOR WHAT YOU ARE GOING TO BE DOING.
You've probably heard this before, especially if you're a longtime Beachbody member. Similar to not putting gas in your car when it isn't going anywhere, your body doesn't have the same nutrient requirements when you're sitting as when you're moving. Since it's simple to understand that you burn more calories attempting an Ironman than watching Oprah, it shouldn't be a stretch to understand that you have different nutrient requirements on different days.

Furthermore, most of us have different periods in our life where we not only do things differently on a daily basis, but have different goals. Some common goals, where diet and lifestyle are concerned, are:

• to lose weight
• to gain fitness (regardless of weight)
• to maintain weight
• to train for an upcoming event

For each of those objectives you will want to eat differently. We will discuss all of them.

RULE 3: THERE ARE THINGS YOU SHOULDN'T EAT.
Or, at a minimum, that should never be in your kitchen. These are items that, somehow, have made it onto our daily menus that we could easily live without and, at least, should be treated as desserts, anomalies, rewards, or emergency rations. For a more complete list, visit your local 7-Eleven. Let's look at the major offenders.

• Soda. How soda has made it into our daily lives is a testament to marketing. It's a dessert, at best, and when consumed daily makes it nearly impossible to have a balanced diet.
  
• High fructose corn syrup. It's not just for dessert anymore. HFCS is now found in bread, salad dressing, and probably 80% of the stuff at most convenience stores. It's not just that it's bad for you; it's also an indication that a food item is made using the lowest-quality ingredients possible. A 15-second label check can protect you.
  
• Trans fats. These man-made fats help foods sit on shelves longer but serve no nutritional purpose for you. They do, however, have a terrible downside. Fortunately, they're on the dangerous food radar and now much easier to detect.
  
  
• Alcohol. Again, it's not so bad in moderation but as a daily accoutrement to your diet you're adding a lot of calories and very little food value. While I'll be the first to extol its merits as a reward, it has no true place in your daily diet. This will also help to understand which alcoholic beverages are better than others.
  
• Splenda, aspartame, and Sweet n' Low. Calories aren't the only thing to worry about. These sweeteners have been proven safe enough to not kill you but have no place as a regular part of your diet. They also can lead to an enhanced sweet tooth, something that won't make your fitness goals easier to achieve.
  

RULE 4: YOU DON'T HAVE TO BE PERFECT.
Or even close to it. In fact, there are times when you should relax and let yourself eat whatever you want. I can even come up with a scenario where junk food is what you want to be eating. But we'll get to that later.

Your body is very resilient. Your mind, however, can be the opposite. A constant client excuse is to quit a program due to some type of misstep that they've stigmatized as "I've blown it." That's not how it works. As long as the big picture is better than what it was before, you'll be making progress. One bad meal, day, week, even month doesn't matter. All that matters is that you're moving in the right direction. As long as you're doing better than you were before, you'll feel and look better than you did before. And the fitter you become, the more your body programs itself to toss out those bad days.

Translation: the more fit you are the more you can cheat. It's one of the best examples of being rewarded for your work in the natural world.

RULE 5: IF IT'S PROCESSED, DON'T EAT IT (well, sort of).
Your diet should consist of as much whole food as you can fit into it. This means vegetables, fruits, nuts, seeds, and meats that have been processed as little as possible. If your diet consists mainly of these foods then you're on the right track. Whole foods are also more regulating than processed foods. Eating them causes your body to respond in a natural way. It's pretty much exactly the opposite of what happens with soda and candy.

But you don't have to avoid all processed foods. As we learn to read ingredients and understand what types of nutrients our body needs we'll see that not all processed foods are evil. Look for processed foods with whole food ingredients. An easy guide to processing is the fiber content on the label. The more processed something is, the less fiber it usually contains. And fiber is your friend.

by Steve Edwards, Beachbody

Onions, Garlic, and Leeks: Our Stinky Friends!

Onions, garlic, and leeks—the bane of the romantic evening, but the balm for so much else. These aromatic and pungent stars of the vegetable world are all members of the allium family and have a myriad of health benefits, both real and purported, not the least of which is all those germs you'll avoid when nobody will kiss you after you've eaten them. So, let's take a moment to salute these beautiful, bountiful bulbs which are delicious and nutritious, with a smell that's slightly vicious.

ONIONS
The onion (Allium cepa) has been a culinary staple for thousands of years. Many civilizations even worshipped them as symbols of eternity, because of their concentric rings. Ancient Greek Olympic athletes consumed onions before exercise, as it was believed they cleansed the blood. They were also taken along on long sea voyages by many cultures, as their high levels of vitamin C helped prevent scurvy. Onions have also been applied topically as home remedies to relieve congestion, fever, gout, and arthritis, as well as to speed healing of scars and burns.

In modern times, many studies have turned up evidence that there are some genuine health benefits to eating onions. Onions can help lower levels of LDL cholesterol, the bad cholesterol that is responsible for clogging arteries. They are believed to lower blood pressure. They have been found to have antibacterial properties which can help kill salmonella and E. coli. They can reduce clotting, which can aid the circulatory system. They have anti-inflammatory properties which can help alleviate cough and cold symptoms, and onion extracts are even used in some asthma medications to provide bronchial relief. They are loaded with vitamin C, potassium, and fiber. And they are among the cheapest vegetables available, which is healthy for your pocketbook.

It's an extremely versatile vegetable, which can be sharp and tangy when raw, or sweet when cooked. Another great thing about onions is that almost none of their nutritional value is lost when cooked. One medium onion only has 44 calories, no fat, and 2 grams of fiber. A half a cup of chopped green onions only has 28 calories, no fat, and 4 grams of fiber. So for those of us keeping an eye on our diet, onions are a great way to get a lot of flavor for very few calories.

Cooking tip: Onions contain all kinds of different sulfur compounds. When the vapor from the sulfur hits your eye, sulfuric acid is created, which is why onions can make you cry. The best way to avoid tears is to rinse the onions after you cut off the ends. The milkier the juice oozing from the onion, the stronger the acid. By rinsing this off, you'll have fewer tears, and the onion will be less bitter in the recipe. Also, make sure you use a very sharp knife. This will help ensure that the juice stays in the onion instead of on your cutting board, and ultimately in your eye. Less juice, less vapor, less crying.

GARLIC
Garlic (Allium sativum) is a spicy relative of the onion. Unlike the onion which is a discrete bulb, a head of garlic is a clump of bulbs, each clove an individual bulb. It has also been harvested for thousands of years for its flavor and also is one of the earliest known plants to be cultivated for medicinal reasons. It was thought by ancient cultures to be a great purifier, i.e., anything that smelled that bad had to kill whatever bad was inside you. And garlic is a frequent component in folk remedies throughout the ages, purported to cure impotence, madness, and tuberculosis. And anecdotal evidence that it wards off vampires and werewolves is very persuasive.

As with onions, garlic contains a high number of sulfur compounds, and when a clove is broken or chopped, the chemical reactions create a very pungent smell. Allicin, a sulfur compound found in garlic, is both an antibiotic and antifungal compound. It is also what gives garlic it's hot, spicy flavor. It and other sulfur compounds have been credited with researchers for a number of health benefits, including lowering of LDL cholesterol levels and increasing HDL (good) cholesterol levels; lessening atherosclerosis, or hardening of the arteries; reducing clotting of the blood; stabilizing blood sugar levels; and possible anti-cancer benefits. Studies have even shown that babies tend to breast-feed better when their mother eats garlic which shows up in her milk. And a clove of garlic only has 4 calories and no fat, so you can season your food to your heart's content.

Cooking tip: To get rid of garlic breath, chew some parsley. To get rid of the smell on your hands, wet your hands and rub them against the blade of a clean stainless steel knife (but don't cut yourself!). To get rid of the odor in your plasticware, freeze the offending item overnight. When you take it out of the freezer, the smell should be gone!

LEEKS
Leeks (Allium ampeloprasum) are also members of the onion family. Usually they are eaten for their white and light-green base, and some are cultivated for their bulbs, which are marketed as "elephant garlic." Leeks have enjoyed a long history, especially in Europe. In Wales, the leek is the national emblem, a symbol of courage and independence. They require much more care in their cultivation, as they are a biennial plant, like asparagus, and are therefore a little more expensive than their bulbous cousins.

Leeks recently received some good ink in Mireille Guiliano's French Women Don't Get Fat: The Secret of Eating for Pleasure. In the book she revealed her recipe of Magical Leek Soup, a simple leek broth, which she would eat on a two-day fast to jump-start her diet. (We prefer our own 2-Day Fast Formula^®). Their high content of manganese, vitamin B6, vitamin C, folate, and iron make them an excellent food for helping to stabilize blood sugar, probably the reason Ms. Guiliano's fasts are successful. Also, like garlic and onions, leeks are good at raising HDL (good) cholesterol levels while lowering LDL (bad) levels. There has also been some evidence that they lower blood pressure. At 38 calories per leek, with no fat, this is another great light vegetable.

Cooking tip: Because leeks must grow through two seasons before they are harvested, there is a fair amount of dirt, grit, and sand hidden in their folds. Before chopping your leeks, soak them in a sink full of cold water, so that some of the sand and grit will float out. Then chop from the white to the green, and rinse again, as needed.

Joe Wilkes - Team Beachbody Newsletter

Test Your Metabolism IQ

So do you think you burn hot, or not? Do you know how metabolism works and effects your health and your weight? Maybe you do, maybe you don't. Check yourself out by reading further:

FALSE: Your metabolism slows drastically because of age.

1. People's metabolism does tend to slow a bit as they age, about 5% per decade, but the biggest change isn't because we're getting older, it's because we're becoming more sedentary. As we age, many of us enter a vicious cycle of decreasing our activity, which causes us to gain weight, which causes our metabolism to slow, which causes us to have less energy, which causes us to be more inactive, which causes us to gain more weight, etc. The reason you didn't gain weight as easily when you were younger is probably because you were more active. If you can maintain a comparable level of activity into your golden years, you can keep your metabolism as high as it ever was, or higher.
   
   
2. TRUE: Your metabolism is genetically fast or slow.
   But this doesn't let us off the hook. Sure, a lot of us were dealt some bad cards genetically, but our genetic predisposition is only a fraction of what influences our metabolism. Behavior, in terms of what you eat and how active you are, is many times more important then the metabolism you were born with.
   
   
3. FALSE: Heavier people have a slower metabolism.
   The good news for heavy people is it takes a lot more energy to haul that carcass around, so heavy people will actually have a much faster metabolic rate to produce the energy they need for day-to-day activities. The bad news is that in order to lose weight and maintain long-term weight loss, they will have to make greater and longer-lasting changes in diet and exercise to keep the weight off .
   
   
4. TRUE: Men metabolize alcohol better than women.
   This has nothing to do with the fact that men may be bigger or have a higher tolerance because of their vast experiences at keggers. It's because men produce an enzyme in their stomach that women do not. This enzyme is responsible for metabolizing alcohol more quickly, so only about half as much alcohol enters the bloodstream of a man as a woman. So in that famous scene from The Thin Man when Nora Charles asks the bartender how many drinks her husband Nick's had and requests he line up an equal number for her, she's actually setting herself up to get twice as drunk as Nick. As tolerance grows, both genders will metabolize alcohol faster, so the ladies could conceivably catch up, but they start at a huge disadvantage.
   
   
5. TRUE: Eating certain foods can speed up your metabolism.
   But eating any food will speed up your metabolism—at least in the short term. Some studies have shown that some food and drink such as hot pepper, green tea, and caffeine can give you an extra short-term calorie-burning boost, but for a long-term change to your metabolism, overall improvements in diet or exercise are necessary.
   
   Joe Wilkes, Team Beachbody Newsletter
   

Test Your Veggie IQ

Test Your Veggie IQ

1. FALSE: Yam is another word for sweet potato. The yam (Dioscorea Species) is a tuber, or underground stem, completely unrelated to the sweet potato (Ipomoea batatas). Yams are starchier and grow mostly in tropical climates (some up to seven feet!). They aren't grown commercially in the U.S. and what are often labeled "yams" are in fact sweet potatoes. Sweet potatoes are sweeter and moister. Neither yams nor sweet potatoes are related to the common potato, either. Both are high in potassium and fiber, although the sweet potato is higher in calories.
2. FALSE: The first eggplant in America was grown by Benjamin Franklin. The first eggplant was actually grown by Thomas Jefferson. He is believed to have brought the plant from France, where eggplant was popular. Jefferson, a horticulture enthusiast, began growing it in his own extensive garden. He also was known for developing many strains of tomatoes that would ensure a longer harvest period and is often credited with introducing the french fry to American cuisine.
3. TRUE: Elephant garlic is not really garlic at all. Not really garlic on steroids, elephant garlic (Allium ampeloprasum) is actually part of the leek family. The flavor of its cloves is similar to garlic and it is often grown in gardens to discourage pests.
4. FALSE: Boiled veggies contain more water than fresh. While they may seem more waterlogged, boiled vegetables contain less water. The heat releases much of the water retained in their cells in their raw state.
5. TRUE: Egyptians replaced the eyes of mummies with onions. The ancient Egyptians believed that onions warded off evil spirits, so the eyes of the dead were often replaced with onions to protect them against demons in the afterlife. The Egyptians would also have people place their hand on an onion when swearing to something. The walls of the pyramids are filled with paintings of onions, as they also believed the concentric circles of the onion symbolized eternity.
   
   - Joe Wilkes, from the Team Beachbody newsletter.

Water

Water, water, water. What do you do?

Shaun T says (from the Focus T25 Challenge Group Guide): "Hydration, hydration, hydration! Water helps curb hunger. Shaun T suggests drinking half of your body weight in ounces of water each day. Not only will water keep you hydrated and quench thirst, it will ease your hunger."

I generally drink two full 12 ounces glasses of water first thing on arising in the morning, during the first hour or so while I'm checking on email and doing stuff like posting in Challenge Groups. The first glass makes all kinds of noise while it gurgles through my system. The second glass fills me up.

I don't keep track religiously through the day how much water I drink, but I always have a glass by my computer or chair. I usually don't drink anything during meals (something I learned doing The Beachbody Ultimate Reset), but if I remember I'll drink a glass about 20-30 minutes before each meal.

So how about you? What's your deal with drinking water?

Jessica lost 45 pounds in 3 months with TurboJam and Shakeology!

In Jessica's own words:

"Teenagers should NOT weigh 180 pounds. Especially girls. But I did. I wasn’t happy about it. I just accepted it as who I was, and who I’d always be. I figured that I couldn't lose weight even if I tried—so I didn’t try. Instead, I laid around, ate junk, and avoided exercise. I was hiding from the world, didn’t want to talk to people, make friends, or express my opinion. I felt like a prisoner in my own body and hated it. I absolutely hate it!

But then I got tired of not being able to fit into clothes. Nothing in my closet fit anymore and when I did go shopping, all the sizes were too small. I so badly wanted to look good in clothes so I could feel like myself and have my own style. I wanted to be skinny and have abs like the fitness trainers on TV. But I knew that the longer I waited to lose the weight, the harder it would be to get rid of it. Then one day I flipped the channel to a Turbo Jam infomercial and instantly became inspired. I heard the testimonials and thought: They did it, so why not me?

The first time I did Turbo Jam it was so much fun that it didn't feel like exercise at all! And sticking with the workouts was easy because I didn't have to go to a boring gym and could do it in the privacy of my own home. I also liked how the program incorporated dance, fitness, punching, and kicking—which made me feel powerful and strong. The music matched the workouts and Chalene’s energy gave me energy. Her tips were useful and she was so motivating that each time I worked out, I was inspired to do better than the last. With Turbo Jam, I had found my soul mate. But it wasn’t just exercise that helped me shed the pounds, it also had a lot to do with Shakeology. Because Shakeology is sweet like dessert, it curbed my cravings and helped me put down the junk. Plus, it’s so nutritious that my body finally got what it needed to function properly.

I’m so proud of myself for losing 45 pounds when I was so young. Turbo Jam completely toned my body and gave me more muscle than I ever thought was possible. And the best part—I entered High School with a new body, tons of confidence, and a wonderful wardrobe. Because of everything I learned, I now make healthy food choices and don't miss eating junk food one bit because it makes me feel gross (and I’d rather feel light and fantastic).

I started working out to lose weight and to fit in clothing, but now I do it to have energy, feel confident, and get pumped up for the day. Now, I truly believe that I can do ANYTHING and nothing can stop me. Since completing Turbo Jam in ‘08, I’ve done Turbo Fire, INSANITY, and P90X and can’t believe how much my life has changed. It makes me feel so good knowing I’ve inspired friends and family to become healthier, too. It just goes to show you that anything is possible if you're determined to get there! Thanks Beachbody—for the new me."

If you'd like to try it yourself (with a 30-day money back guarantee), Beachbody offers a TurboJam Challenge Pack with both TurboJam and Shakeology at a discounted price. For info, CLICK HERE.

Success!! We Finished the Beachbody Ultimate Reset

What a great feeling of accomplishment! Yesterday was the last day of the 21 day Beachbody Ultimate Reset program for Marge and I and today we took our 'after' photos and measurements.

I did reach several of my goals, though the greatest gains for me were the new foods, recipes, and ways to cook (and eat!) that we learned and practiced during the Reset.

I lost 4 pounds and 1% body fat. My original goal was to get down to 135, but that clearly would have been too extreme (losing 8 pounds in 3 weeks). I'm very happy to be at a consistent 139 (over the last few days) and also I did get to my 12% body fat goal.

It seemed like my weight was shifting during the Reset and the measurements bore that out. After the Reset I measured 1/2 inch less around neck, 1 inch off my waist, and a surprising 2 inches off my hips. Everything else is about the same.

I hoped to increase my sleeping duration, but there was no change there, my average for the 21 days prior to the Reset was 7 hours a night and during the Reset it was 6.95 hours, so no significant difference.

We were wondering if the Reset would be challenging. Everyone else we know who's done before it reported that they weren't hungry and if they finished they were happy they got through and felt energetic and happy. Most people also said they found the middle week, which is the detox week, challenging, with a variety of physical and emotional symptoms. I'm happy to report that not only were we satisfied by and happy with the meals and our results, but also we had no discomfort or emotional drama during the detox week - so that's a win.

We did find that, like other people before us, we spent more time preparing meals and shopping for fresh ingredients than we were used to. We also realize you can never have enough refrigerator containers, so that goes on the list.

So we feel good, we're both very happy to be able to get back (gradually) to our exercise programs. We have agreed that we have irrevocably changed our eating habits and going forward we're going to incorporate several of the recipes, new foods, cooking methods, spices, and even our eating behaviors because of what we learned during the Reset. And that's something we have in common with everyone we know who has done the Reset - everyone raves about the food and most even don't want to stop eating following the Reset menus and programs.

So yay! We're done. But yay!, we're not stopping or forgetting what we learned. Thank you, Beachbody.

My Next Challenge - the Beachbody Ultimate Reset

Stay tuned as I'm embarking on a new challenge starting today, the 21 Day Beachbody Ultimate Reset.

The photo on this post was my original Challenge in 2011 when I started having Shakeology for Lunch for 100 days and then added P90X for another 90 Days. In that time period I started at 181.5 pounds and 25% body fat and ended up at 146 pounds and 13% body fat - oh, and along the way my doctor took me off cholesterol medicine I'd been on for 11 years. My weight hasn't fluctuated too much in the last 14 months (this morning I was 143 pounds and 13% body fat), but I still have some goals.

I'm going to re-weigh myself and take some new pics in the morning but here are my goals for the 21-day program: I'd like to get back to my high school weight of 135 pounds (very healthy for my 5'8" height and I'd also like to get my body fat down to 11 or 12%). I also have some trouble spots I'd like to reduce, namely some stubborn belly fat and back fat (what people usually call 'love handles').

Since my system will be detoxing along the way in the 21 day process while I also learn to eat a whole lot of new foods (it's not a starvation diet by any means, lol), I'm also hoping to maybe sleep better. I'm the original I-don't-need-much-sleep guy, have been since college and in all those years I had averaged 4-6 hours per night. Now I'm realizing if I want to get stronger and healthier, and this last year I've been working at getting my sleep time up to 6-8 hours but it isn't always easy - I'm hoping by the end of the Reset I'll be sleeping like a baby for a full 7-8 hours every night.

I don't intend to keep a running commentary here about my experiences and progress (we have a Challenge group of 6 for that plus we're part of a group of 2,400+ around the country doing the Beachbody Ultimate Reset at the same time in a Challenge called Lean and Clean by Halloween). I will report back at the end, however, with before and after photos and data on weight and body fat changes, body composition alterations, and how the sleep thing goes.

Silver Fox P90X 90 Day Challenge Group

Boomers and beyond, let's get fit and healthy!

Are you a male?

Are you 50 or older?

Are you somewhat in shape but need to get back in gear to regain your strength, energy, and endurance? 

Have you packed on some extra pounds that maybe you thought you could get rid of with diet alone but it's just not working?

Do you know your way around a computer enough to access websites and send emails (clearly if you're reading this that answer is "yes).

If you know it's time for you to take charge of your fitness and health and are looking for a surefire way to get it going, here's a group specifically focused on men 50 years of age and older.

So are you wondering what a Beachbody Challenge Group is? Watch this video:



So I'm starting a Challenge Group for a very specific group.

On the 15 of each month, I'm starting a new group, limited to no more than five men, who will commit to a 90 day challenge that incorporates the three vital, essential elements of any successful health and fitness program:

• World Class exercise - we're going to be using P90X - so enough said about that - it's only the most successful and most popular extreme home fitness program ever.
   
• World Class nutrition - Shakeology - Beachbody's world class meal replacement protein shake that includes ample vitamins and minerals, prebiotics and probiotics for digestion. It's not just for weight loss, it fuels and supports your metabolism correctly.
  
•  World Class support -  including online workout logging, message boards and forums, personalized meal plans and shopping lists, and, just for our group, a private Facebook group where we can check in daily to report progress, stay accountable, and give each other support.

The Silver Fox P90X 90 Day Challenge Group is forming  fast and it's limited to 5 guys. There is still space available.

If you'd like to know more about the group details and commitments contact me right off. We'll actually open the private Facebook group page early so people getting ready to start the Challenge can get to know each other, trade notes and info about preparation, and get a jumpstart on group support. 

Looking forward to hearing from you with your questions and interest. 

Bruce
910-297-8753
Bruce@BrucetheCoach.com

.p.s. Not sure if P90X is right for you? Let's talk. I started with P90X a year ago on May 1st, 2011 and have been loving it and I'm happy to answer any questions you might have about P90X or any of the other 200+ Beachbody exercise programs. 

Get a Lead on Your New Year's Resolution

Hello,

We hope you had a wonderful holiday and wish you a fabulous 2012.

Is it time now for you to lose weight and get in the best shape of your life?

You can do it. We're here to suppport you.

Would you also like to win money?

Two of the most common New Year's Resolutions are

• Lose weight
• Make more money

We can help you with both! (Please read on only if you're serious about your health and fitness and potential financial rewards.)

Beachbody is all about people taking their health and fitness seriously and achieving success in their goals. We also offer the Team Beachbody Challenge with financial awards ranging from $500 to $100,000!

Here's how you can participate:

The Beachbody Challenge, along with Challenge Packs and Challenge Groups, gives people the fitness and nutritional products and the support they need for success, plus the chance for financial rewards!

The Beachbody Challenge is a program that anyone can join for free to make a personal commitment for health and fitness.

The Beachbody Challenge Packs are special package deals (which are only available to people who make a personal Beachbody Challenge commitment).  The Challenge Packs include:

• The best fitness programs - one of the top 10 Beachbody fitness programs (including P90X, Insanity, TurboFire, Slimin6, Ten Minute Trainer, and others)
• The best nutrition - Shakeology (our weight loss, protein, superfood, energy shake)
• The best support - the elite Team Beachbody Club membership
• The best incentives and savings - Super package discounts available only with Challenge Packs, plus the chance to win financial rewards just for working out.

Beachbody Challenge Groups are groups of Beachbody Customers led by Beachbody Coaches who commit to working out for a period of time (usually 30, 60, or 90 days) with a particular program (P90X, Slimin6, TurboJam, etc.). The group supports each other and greatly increases the chances of everyone's success in reaching their goals. Challenge Groups are open at no additional cost to people who buy Challenge Packs. 

Like all Beachbody products and programs, anything about the Beachbody Challenge, Challenge Packs, or Challenge Groups that has a cost comes with a 30-day money back guarantee.

If you're ready to get healthy, lose weight, and get in the absolute best physical condition of your life, along with others who are of the same mindset, AND have the chance to win prizes based on your success, here are the steps to follow:

1. If you're not already a Beachbody customer, Click Here to sign up for the free Team Beachbody Club membership. If you're already a customer, thank you and go on to step 2.
2. Go to The Beachbody Challenge and click the Take The Challenge button to make the commitment. You will then have the opportunity to 
3. Choose a Beachbody Challenge Pack (available ONLY to people who commit to the Challenge). 
4. To join a Beachbody Challenge Group, contact Bruce (910-297-8753) and we'll make sure you are connected to the right group for your needs and goals.  (Note that you don't have to sign up for a Challenge Group to get the Challenge Pack discounts.)
   
   If you have any questions, call Bruce asap at 910-297-8753 or send email to Bruce@BrucetheCoach.com.

In fitness, health, and prosperity!


 

Got Shakeology?

---

Bruce@BrucetheCoach.com    910-297-8753     www.BrucetheCoach.com

Marge@MargetheCoach.com   910-431-1508   www.MargetheCoach.com

65 Challenge Day! 12-15-11

Today is the day!

So, how about you? Will you challenge yourself to do [insert your age] pushups, situps, pullups, chinups, and then walk/run for 65 minutes? You can if you put your mind to it, decide, commit, take the appropriate action (which means eat right and exercise) and train for it.

I encourage you to do your own age challenge and I'd love to hear how it goes for you.

If you have health and fitness goals but haven't had success reaching them before, let's talk. My passion is working with people helping them reach their goals and I'd love to talk with you.

65 Challenge Day 21 12-14-11

Is this the calm before the storm? Tomorrow's my 65 Challenge. I've been preparing since Thanksgiving Day and I am pumped!

65 Challenge Day 20 12-13-11

This is Christmas party season! Three this week plus networking events 3 days as well. Having fun AND taking it very easy with desserts. I want to stay on track but allow myself to enjoy the parties - so making choices - like, OK, I'll hold off on the cookies but will try the meatballs! Yeah, life is tough.

Getting ready for Thursday's big challenge day. Today (Tuesday) I did the P90X X Stretch, then a 5K Walk/Run (third best time so far), and then Zumba class. I'm glad I'm doing  all three as each adds something special to my workout routine. (And I'm grateful my business allows me to do all this!)