"The Fitness X-press"

Eating Clean Interview with Tosca Reno

2009-06-12T22:00:00.006-05:00

Hello out there! In the past few years I have successfully taken off 85 pounds, with much improved physical strength and health. I have to admit that one contributing factor in my success was with CLEAN EATING! I cannot stress enough the importance of clean eating in your daily diet. A great way to learn what Clean Eating can do for you is to read the book "THE CLEAN EAT DIET" by Tosca Reno, I highly recommend this book. But before you do that, please take the time to read an interview with Tosca Reno below. Here you will find some interesting fact about Tosca and how her journey was pretty much like the rest of ours. This interview is a little long, but worth reading every sentence!

An interview with Tosca Reno

It's difficult to imagine that Ms. Tosca Reno was once a 40 year old fat housewife who transformed not just her body, but also her life. This is the author of The Eat-Clean Diet, a best-seller. Read it. You'll find the tools to empower your own lifestyle makeover.
I spoke the other morning with Ms. Tosca Reno, a “Formerly Fat Housewife Turned Fit” from her home in Canada. Ms. Reno, at the young age of 40, whipped herself into shape with The Eat-Clean Diet, a lifestyle makeover which allowed her to become a swimsuit model, cover model for Oxygen magazine, and a spokesperson for fitness on numerous TV and radio shows.
What did she do that we are not doing?

KJ: Ms. Reno - tell me, what is The Eat-Clean Diet?
T. Reno: My book, although titled a diet is really more about a healthy lifestyle. Results are long term and sustainable. I have kept my weight off for 8 years and counting.
We have been collectively misled that what sits on the shelves in grocery stores is food. Amongst the many healthy choices available at supermarkets there is a surplus of garbage foods that have steadily undermined the health and vitality of this country. Clean Eating aims to enlighten the reader about what constitutes healthy food choices versus otherwise.

KJ: Ms. Reno, how did your family upbringing influence your eating? T. Reno: Healthy eating begins with you the mother, father, and the young adult – you the owner of that body. I had no excuses. My parents were great examples - Dad had an enormous vegetable garden and my mother, now age 73, was ahead of her time. Our evening meals were light on carbs, and there was always an emphasis on veggies; once a week Mom would give us a cold plate for dinner, consisting of cottage cheese and vegetables.

KJ: When did your weight problem begin?
T. Reno: After the birth of my three daughters, I began to lose sight of my marriage. Marital problems arose. Instead of having a relationship with my husband, I developed a relationship with food. One day I spoke to my mom. “I don’t know what I’ve become,” I sobbed. This is a bad place to be, it creates emotional problems.

KJ: How heavy were you?
T. Reno: At that time, prior to the year 2000, I was over 200 lbs.; at 5’8” that’s not hugely obese, but I was big all over. I didn’t like it.

KJ: When did you begin to get back into shape? T. Reno: When the millennium arrived, I went back to school for a teaching degree. I wanted to be able to support my girls after I left my husband. I didn’t want to be the miserable vindictive ex-wife; I preferred to leave with dignity.
So, I began running. I was obese, and lost 70 lbs. I left my old self in the dust behind the treadmill. Today, at age 48, my weight is consistently 138lbs, 8lbs of it muscle.

KJ: The title of your book is The Eat-Clean Diet. Exactly what is eating-clean?
T. Reno: Eating-Clean is a lifestyle change - a new way of eating, more frequently, 5-6 small meals daily, every 2-3 hrs. This includes complex carbs, and lean protein at every meal. I urge those making the change not to skip even one meal - this is worse than skipping a workout.
Going without the right foods for long periods of time causes insulin to drop.
The combination of complex carbs and lean protein keeps blood levels steady. There are no hormonal changes and no horrible crashing , as is the case when bad food choices are made.
This works great when combined with weight training. Together, nutrition and weight–bearing exercise build muscle. Muscle burns ten times more fuel than one pound of resting fat. It’s money in the bank. And, continues working when we’re asleep or sitting.
The metabolism stays charged too. This is a pitfall with yo-yo dieting. Avoiding a whole food group is not sustainable. The metabolism slows and weight is gained back. Eat-Clean embraces all food groups and is manageable.
Occasionally I need to travel or I eat a dessert and my weight goes up a little. It varies by about 3lbs., but by Eating-Clean, it’s easy to get back on track

KJ: From the physical standpoint, it is very beneficial. How did it help you emotionally?
T. Reno: I no longer had an unhealthy relationship with food. I gained control over the food. It allowed me to put guidelines and structure around food intake. Life became simpler. I no longer had food worries. Mentally, that’s liberating.

KJ: What foods should be eaten?
T. Reno: Some of us are carnivores and others vegetarians.

For those who eat meat, lean proteins I recommend are: white fish, salmon, turkey breast, chicken, bison, egg whites, and beef tenderloin.

Vegetarians should consume tofu, legumes - black beans, chickpeas, etc. Another protein and whole grain in one is quinoa - which is a superfood. Eaten by the ancient Inca civilization, it is loaded with calcium, minerals, and vitamins. Quinoa may also be prepared savory or sweet.
Complex carbohydrates, for everyone, includes: brown rice (nutritious, high fiber content, potent with Vitamin E); fruits and veggies - sweet potato, which is more nutritious than a white potato, and pumpkin, being versatile, may be prepared sweet or savory; green vegetables and greens; seaweed, a high source of calcium.

I ask those on the program to run from the white rice and to choose whole grain, complex carbs instead.

KJ: What did you eat for breakfast today?
T. Reno: This morning I ate a bowl of ½ C dry oatmeal, 1T wheat germ (for Vitamin E and fiber) and 2T coarsely chopped flax seed with 1C hot water, 1/4C mixed berries, 1C of coffee, 2T of bee pollen.

KJ: Bee pollen? T. Reno: Yes, it’s a superfood (protein, complex carbs, vitamins, rutin, minerals). It helps increase stamina during cardio, and improves weight management, by curving cravings for large portions of food.
Wheat germ also helps mediate hot flashes which occur during the change of life.

KJ: That’s good to know. Can I just drink a cup of coffee and eat something quick on the way to work? T. Reno: The answer to that is yes. But what are you eating?
Here’s what I do, especially when I need to travel. You’ll see me walking around the airport with a portable container and eating breakfast. Mix the breakfast together—oatmeal, flax, wheat germ. Put lid on it and take it to go. When you can, use a cooler. Prepare food ahead, plan the food – use leftovers like extra brown rice and chicken breasts.
Most of us are very busy. I am too.

KJ: What are portion sizes? T. Reno: Page 30 of The Eat-Clean Diet gives an example of normal portion sizes. Typically the palm of the hand is a protein serving. The remaining two-thirds of the plate should be complex carbs--whole grains and vegetables, each the size of a tennis ball.

KJ: It’s hard to believe you refer to yourself as a “formerly fat housewife.” Eating-Clean is modeled upon your new lifestyle. What else do you do to keep looking so great?
T. Reno: Eating-Clean is 80% nutritional effort, 10% genetics and 10% gym time. Five times a week, for 45-60 minutes I work with weights. My cardio is three to four times a week for 35-45 minutes.

KJ: I see you feature a Boosting List in your book. What revs up the metabolism? T. Reno: Exercise - weight training, cardio and Eating Clean foods do.

KJ: I’ve been reading quite a bit lately about having sex. Why do health experts recommend this activity? T. Reno: It burns calories and increases the basal metabolic rate by 15%. Also the body releases sex hormones which increase the metabolic rate too.

KJ: Give me a ballpark figure for the amount of calories burned during sexual activity.
T. Reno: Around 250 calories are burned in ½ hour.

KJ: I understand that you drink copious amounts of water. In fact, your comment is, “Thirsty is too late.” How much should I drink?
T. Reno: I’m drinking water now. Chemical reactions in the body require water. It also flushes out toxins. Drink 2 liters a day. If you’re active, drink 3 liters.
I like to drink water from a glass. In my home we have a UV reverse osmosis system. I suggest that you purchase your water from a reputable source.

KJ: Are coffee and tea okay?
T. Reno: Yes, but drink it black and in small amounts. I don’t have a pot of coffee brewing all day. I do drink quite a bit of herbal teas. These are not processed in the body the same way that black coffee and tea are.
But don’t confuse tea and water. Coffee and tea are both diuretics and will remove vital minerals from the body.

KJ: Where should the 300lb woman begin?
T. Reno: At the doctor - she needs a clean bill of health before beginning a lifestyle change program.

KJ: Where should she begin in the gym? T. Reno: She should begin by walking, completing light exercise, and swimming - to lose weight first. If she’s not motivated, she could hire a trainer. Nutrition is 80% of the change though. Trainers advise clients what to eat. Many trainers are now recommending my book, The Eat-Clean Diet to their clients.

KJ: Where can the 300 lb. woman begin in the kitchen? T. Reno: First, she can read my book, follow the grocery checklist that’s provided, buy Eat Clean foods, and use the recipes. I also have an Eat-Clean Cookbook with more great recipes.

KJ: As a mom, what do you do to get the kids to eat veggies?
T. Reno: I hide them in everything. I hide squash inside tomato sauce and serve it with pasta. This doesn’t alter the flavor. Often, I roast vegetables with garlic. I have always given 2 choices of vegetables on the plate. There’s no junk in my house.

KJ: Would you like to say something about the childhood obesity epidemic? T. Reno: For the first time in history there is a very real possibility that children will not live the long lives their parents did thanks to the epidemic of obesity here in the USA and worldwide. The WHO (World Health Organization) coined the new term “globesity” to describe this ever growing trend. My goal is to help North Americans lose unwanted fat one pound at a time, for good.

WOW, Tosca's goal sounds a bit like mine!

IT IS TIME TO RID AMERICA OF THE OBESITY EPIDEMIC.

Lets Start with Clean Eating Today!!

Also try following Tosca Reno's Blog! http://eatcleandiet.blogspot.com/

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

THE TRUTH ABOUT DIET SODA

2009-06-07T12:09:00.006-05:00

The Truth About Diet Soda

by Nikki Ostrower

Many of you have been wondering about weather or not you can drink diet soda on your weight loss journey. Well, this debate has been tossed around for a while, and following is an article that I found which points out the truth behind these cola's and explains just what these beverages can do to you!!!

Is ordering diet soda helping your quest for weight loss? Let's explore the truth behind the label.

Q: I’ve heard diet soda is bad for you. Is this true?

A: Have you ever found yourself ordering a plate of not-so-healthy food, and then asking for a diet whatever to go along with your meal? Ironic, isn’t it, that so many of us think that all manner of dietary infractions can be forgiven if we just manage not to have a sugary soda with our meals or snacks? Well, here it is: diet soda is not good for you, and it might even be worse for you than regular soda.
It’s not the soda so much as the negative the artificial sweeteners it contains.
For starters, because of your body chemistry, drinking the faux-sugar may actually cause you to gain weight – perhaps even more so than having regular old sugar.

In addition to its potential to actually bring about weight gain, soda contains artificial sweeteners that some studies have linked to ill health effects. Aspartme, which Nutrasweet and Equal are made of, for example, contains toxic methanol. The sweetener was also once listed by the Pentagon as a biochemical warfare agent, and has been linked to leukemia and lymphoma.

The good news is that there are plenty of tasty alternative, once you break your diet soda addiction.

Tea is refreshing and has lots of health benefits. Try making some home made iced tea, or asking for a glass of unsweetened tea when you are at a restaurant.
Squeeze fresh lemon and lime juice into a pitcher of filtered water and top with cucumber slices. Not only is this drink refreshing, but the citrus aids in detoxing your system.
Add add seltzer water to fresh squeezed juice for a sweeter, tasty beverage with a little zing. Use one part juice to two or three parts seltzer.

There’s no reason we can’t all enjoy yummy beverages besides water. The idea is to stay away from harmful additives and synthetic sweeteners that end up causing more harm than good.

Here’s to your good health! And your journey!!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

To eat or not to eat PRE-WORKOUT!

2009-06-07T08:33:00.008-05:00

Just a quick note for you as a reminder that your body needs the proper fuel to keep you going during your workouts! Here is a guide on how much to eat depending on how close to your workouts you actually eat! You would not want to eat a full blow meal an hour before any strenuous activity, see the guidelines below.

Pre-Workout Eating By

Steve Edwards

Eating enough to sustain your workout—what to eat pre-workout—should depend upon the type of workout that you plan on doing: high, moderate, or low intensity; or cardio or resistance. Here are some guidelines for any moderate- to high-intensity workouts, whether they are cardio or resistance, because you will need some carbs in your system if you want to perform your best.

Three or four hours before exercising, a large meal is fine (600 calories or more).
Two or three hours beforehand, a smaller meal is suitable (400–500 calories).
One or two hours before, a liquid meal is appropriate (300–400 calories).
About an hour beforehand, a small snack will do (200–300 calories).

Try not to eat during the last hour before you begin a workout because it promotes excessive use of blood sugar in the initial stages of your workout.

Two to three hours before your workout is the best time to get in one of Beachbody's Meal Replacement Shakes, or try SHAKEOLOGY!!

Get yours now from my website:www.beachbodycoach.com/judyt5000 at click the shopping tab!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

GET YOUR RECOVERY DRINK!

2009-06-02T17:52:00.006-05:00

RECOVERY DRINK!

What is a recovery drink? You ask! It is something your body needs after a tough workout. After a day of intense cardio or heavy weight training I look forward to this great tasting orange flavored drink. Why? Because it helps my muscles repair themselves and makes me feel great! Have you ever worked out so hard that you feel completely exhausted, and drained, like all of your energy has been sucked out of you? Well then you had better be refueling your body with something that it needs, Beachbody's P90X Results and Recovery Formula. This after-workout shake is designed to refuel, re-energize, and reduce muscle soreness. It's unique blend has 4 parts carbs to one part protein which ensures speedy muscle repair after intense workouts!*

Recover faster and see better results!

This great-tasting shake is specially designed to provide the precise nutrients you need to recover quickly after intense workouts. P90X Results and Recovery Formula offers a unique mix of:

Simple and complex carbohydrates for optimum glycogen replenishment*
A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis*
Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth*

Studies show that with proper nutrition during the first hour following a workout you can increase your body's ability to recover more than 100%. The key component to maximizing this "window of opportunity" is a formulation of approximately 4 parts carbohydrates to 1 part protein.

P90X Results and Recovery Formula is a state-of-the-art, great tasting, body-shaping cocktail that's guaranteed to take your workouts to the next level. Don't just BRING IT with your workouts, BRING IT all the way with P90X Recovery Formula!

Get yours today, you won't regret it!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

AMERICAN FITNESS IDOL!!

2009-05-19T22:18:00.011-05:00

I just found out some great information about Beachbody's one and only Tony Horton! The founder of P90X. Well it seems as if this fitness program has been turning up in the media quite a bit lately. First it was Cheryl Crow that announced she works out to P90X, and then Ashton Kutcher himself also admitted to using the program as well.

But now your American Idol favorites have been introduced to this great program, by our famous Beachbody Trainer himself, here is what Beachbody just posted in their newsletter.

When it's time for the American Idols to get in primetime shape, P90X® creator Tony Horton is there! Tony dropped by the American Idol® house this season to work out with Adam, Allison, Danny, and Kris. So if your favorite Idol is looking a little more buff lately, you know who to thank.

If you have not tried P90X, now is the time!! You can get ripped in just 90 days. This is an extreme workout!! I am in my first month of this program, and I am loving what I am seeing. Muscles are forming that I did not have before, I am getting firmer and leaner.

Contact me if you are interested in this program or CLICK HERE to order yours today.

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

Results from our APRIL CHALLENGE!!!!

2009-05-03T21:09:00.015-05:00

During the month of April, the Fitness X-press held a 100 point challenge. The object was to consume your daily calories with good clean food, and Press Play (exercise) 6 days per week. If you failed to do any of the daily requirements you would have to forfeit your points.

Well, one of our dear contenders Stacy, had managed to make it the whole four weeks without losing a single point. She and her dear hubby even celebrated their 25th anniversary during this time and also managed to get past Easter without any cheats. WOW, no Easter treats, and she had a fruit smoothie instead of cheesecake while on their getaway for their anniversary. THAT IS OUTSTANDING!!!

Stacy, you really rocked this challenge, and I am very proud of your accomplishments.

Following is Stacy's story of her journey so far, which I find her to be one amazing woman!!

Photo of Stacy in 2005

Hi Judy, I want to introduce myself first. My name is Stacy and I am a 45 year old mother to 9 beautiful children. I am married to the man of my dreams and we will be celebrating 25 years of marriage in April. We have been serving for 11 years as missionaries in the Dominican Republic. I am 5 ft weighing 146 lbs. Ever since I can remember weight has been a big issue with me. As a child I struggled with being slightly overweight. I was always self conscious of my appearance. When I entered high school, I began to take control of what I ate and starting exercising daily. I lost the weight slowly and through the next 4 years I went from wearing a size 11 down to a 7 and had a 27 inch waist. When I married my husband I weighed 113 (I thought that was fat!). After my first son was born, I had a hard time losing the weight after my c section. After each additional pregnancy my weight stayed on. I had no energy for exercise whatsoever. My weight got as high as 180 during my pregnancies and 160 afterwards. I couldn't sleep well, my body ached every morning, my sinus problems were worsening and of course I hated the way I looked. You can always blame it all on being pregnant or nursing a baby. Well those years were done and now I had no excuses left to blame my weight on. I tried a lot of different exercise videos and tried to diet but nothing was working. I had no motivation that actually stuck and no energy to pursue it. My husband and I had friends in the states at that time who were planning on starting the Slim in 6 series. We looked at it but when we saw the Power 90s infomercial on cable we thought that it would be a better program to try. We made a bet with our friends that we could get more and better results from our program choice. We received our DVDs in February 2004. Boy were we in for a huge surprise! We had never worked out together before and this was actually hard work but so much fun. The kids got involved too. We were planning a furlough in May of that year so we wanted to lose some weight and improve our appearances. It had been 4 years since we had seen our family and friends stateside. After changing our diets, working out 5-6 days a week, we all lost weight. I dropped several dress sizes and my husband's waist went from a 38 down to a 33. (Men, they have it so easy!) Oh yeah, we actually won the contest! Everyone thought that I had lost 50 pounds but in reality I hadn't lost but about 20 at that point. We ordered the P90X series the following year and have really enjoyed it. Well, that was 5 years ago and now I am once again struggling with my weight. Since I have reached the mid 40s I have had a problem with vertigo and blood pressure. I can feel the same symptoms coming back that I thought I had conquered years ago. Weight seems to be packing back on. It took me an entire year to lose from 150 down to 140 and sadly just three months stateside to gain back 8 of them. I know as we age our metabolism decreases and hormones play a huge part in our weight gain. I have changed my diet and now I want to feel great again. My desire was to be close to the size I was when I married my husband 25 years ago on our anniversary this year. I know that is not going to happen. With our schedule it is not an easy thing to fit in a work out on a daily basis. My goal is to live a healthier life so that I can enjoy all the future grand kids! I love my husband and our kids and I certainly don't want to be a health burden to them down the road.

Stacy's results at the end of the challenge:

5 pounds

1 inch from her waist

1/2 inch from her hips

1 inch from her biceps

These are tremendous results for just 4 short weeks!!!

quotes from Stacy:

"I have realized that my diet is the deciding factor in my overall well being and I have not felt this good in a long time."

"This clean eating thing has really helped along with the exercising 6 days a week."

Stacy with Hubby!

Way to go Stacy, you brought it strong through our challenge sticking to your guns and keeping your 100 points all the way through the to the end! You will reach your goals, and find your way on your journey to your healthy destination! Stay Strong and keep going Full Steam Ahead!!! I wish you continued success with your new program Chalean Extreme!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com

http://www.shakeology.com/

Get discounts on Beachbody products by joining the Club or become a Coach!

WHERE DID TONY HORTON COME FROM????

2009-04-29T19:02:00.005-05:00

Where did Tony Horton come from? Bet you thought Tony was born with that body of steel, didn't you! Well, he wasn't, he used to be someone who preferred fast food and did not like to exercise, just like many other Americans today.

Read what changed this mans life onto a path of good health and fitness, and learn how he achieved his sculpted look which he then taught others how to do the same. Much like what we do at Beachbody! We have only learned from the best, and Tony has earned that title. Read his biography below.

Tony Horton Biography (Power 90, P90X, Ho' Ala ke Kino)

If you want to know anything and everything about computer software, then you want Bill Gates. If you want to know all there is to know about fitness and how you can use it to improve your health, physique, and lifestyle, then you want Tony Horton. For over 17 years, Tony has acquired, perfected, and shared his fitness expertise with countless individuals across the country.

From major movie stars and recording artists to the average Joe and Jane, Tony has helped people turn their lives around with the perfect mix of encouragement, humor, and discipline. Quite simply, he makes every workout uniquely challenging and fun. His expertise includes post-rehabilitation training, advanced stretching, yoga, weight and resistance training, cardiovascular/aerobic training, boxing and kickboxing, plus circuit, cross, and interval training. Aside from operating ASH Fitness, a state-of-the-art training facility in Santa Monica, California, Tony has been published in various health and fitness periodicals including Men's Fitness magazine.

ony Horton wasn't always a Beachbody. Born in Westley, RI, and raised in Trumbull, CT, Tony preferred fast food to his mother's healthy home cooking. As a kid, he hated exercising and didn't particularly like sports. He describes himself then as the "quintessential 98-pound weakling," and had all the insecurities that go along with it.

After attending the University of Rhode Island, Tony moved to Hollywood to pursue his dream of becoming an actor. He found himself working long hours, which didn't leave time to exercise or eat right or so he told himself. Although his ambition was high, his physical health was at an all-time low. With some urging from his talent agent, Tony realized that to make it in showbiz, he needed to get fit.

From that point on, Tony says his life changed forever. He joined the renowned World Gym in Venice, California, where Arnold Schwartzenegger and Lou Ferrigno worked out. He watched them, and asked questions and read every book he could get his hands on. But Tony didn't like the bulky, stiff, bodybuilder look, so he focused on exercises for speed, flexibility, and balance that would give him a more streamlined appearance. He learned cardiovascular training from world-class triathlete Mark Sisson, who introduced him to exhilaration drills and interval training.

As Tony got in better shape, he noticed that other things in his life were shaping up too. He felt better, his brain was sharper, and he was more productive in everyday life. Tony had hit his stride and his world opened up. He started rock climbing, in-line skating, and doing yoga, Pilates, and plyometrics. The more he learned, the better he looked and felt.

Friends and acquaintances were blown away by his physical transformation and started asking him how he did it. Before long, word got around that whatever Tony Horton was doing, he was doing right! Word soon got to musician Tom Petty. Tony helped Tom get in the best shape of his life, and then went on to train some of his rock 'n' roll friends. This began Tony's career as a sought-after fitness trainer.

Over the years, Tony built his training career, establishing ASH Fitness in Santa Monica. His acclaimed fitness techniques appeared in Men's Fitness magazine, and Tony established an on-camera presence as the spokesperson for NordicTrack. In the late '90s, Tony was retained by a major Hollywood studio to condition the entire cast of the motion picture The 13th Warrior.

In 1996 Tony met Beachbody CEO Carl Daikeler through one of his clients. Tony and Carl hit it off immediately and soon became friends. Before long, Carl hired Tony to be his personal trainer. After three months of Tony's instruction, Carl was in absolute disbelief. In just 90 days, he saw changes in his body he never thought possible. Carl knew Tony had hit upon something truly revolutionary.

In 1998 Tony collaborated with Beachbody to create the Great Body Guaranteed! workout series. But it was the launch of the Power 90 in-home boot camp in 1999 that made Tony a Beachbody celebrity! Tony distilled years of fitness experience to develop the routines for Power 90, which promises optimal body transformation in just 90 days.

Since the introduction of Power 90, Tony has helped to develop the Power Half Hour workout series, a yoga and stretching routine called Ho' Ala ke Kino, and P90X, the most extreme home fitness training system yet. Tony continues to work as a personal fitness trainer in Santa Monica, California. He remains dedicated to helping people get in the best shape of their lives, including lecturing, participating in live Beachbody chats online, and developing new fitness breakthroughs.

I have seen so many friends get such great results with Tony's very popular P90X, that I have recently purchased this workout myself. Watch for my transformation in the next 90 days!!!

You need to change to get the results, so JUST DO IT!!!

YOU CAN GET GREAT RESULTS TOO!!! GET YOU P90X WORKOUT TODAY!!!

E-MAIL ME FOR DETAILS!!!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

2009-04-05T10:45:00.003-05:00

FIRING UP YOUR METABOLISM!

excerpts taken form

"THE EAT CLEAN DIET BOOK"

by Tosca Reno

Definition of Metabolism: The combination of all physical and chemical processes taking place in the body or the rate at which the body burns fuel.

Understanding how your Metabolism works: Throughout our bodies trillions of cells work furiously to process the basic fuel components we feed them - carbohydrates, proteins, dietary fat - and break them down into usable fuel. This fuel translates into energy we use to move our muscles, breathe, and keep our bodies warm. The body is designed to withstand feast or famine, so our metabolism is conditioned to burn hot or cold, depending on available food sources. Within two days metabolism can be reduced by as much as 15-35 percent below normal in response to reduced caloric intake. Sensing the onset of a crisis like starvation, the body slows down all metabolic processes as a protective mechanism.

The metabolism is unique to each of us, the basal metabolic rate (BMR) is the rate at which the body uses energy when at rest. No one utilizes fats, proteins and carbs in the same way as anyone else. What you put into your body is what you get out of it metabolically.

An athlete who trains intensely and eats high quality nutritional foods has an efficient metabolism, while a couch potato whose only form of exercise is lifting the remote and feeding off of a bag of chips has a sluggish metabolism. Whereas someone who has dieted off and on, and has lost weight and gained weight repeatedly just has a messed up metabolism.

Simple Solutions: The best way to keep the metabolism constant so it can burn the fat all ready stored in excess on our bodies is to follow these seven simple steps, and pay attention to the seventh one!

1) Resistance train with weights - As soon as muscle begin to move, the fat cells release fat and become smaller. Exercise triggers the release of testosterone (a fat destroyer) for several hours after exercising. Resistance exercises stimulate muscle growth, and as you know more muscle burns more fat! Building a layer of muscle tissue is a surefire way of increasing your metabolic rate.

2) Increase your workout intensity - This means that when you lift weights, you need to put your mind in each movement. Focus intensely on what you are doing, and don't just drop the weights when lowering each movement. As Chalean Johnson says "Make it Extreme", lower the weights slowly and make the weights seem heavier than what they really are. By making each movement more intense you are breaking down those muscle fibers and building a leaner stronger body.

3) Do interval training - This kind of training involves performing a cardiovascular activity at a maximum for a period of time (2-5 minutes for example) and then dropping the level of intensity for the same period of time. This type of explosive activity will fire of a lazy metabolism for sure! The metabolism is fired up so much that nearly twice as much weight is lost among those who do interval training as those who don't.

4) No more YO-YO Dieting - Fad diets such as The High-fat Diet, The Low-fat Diet, The Grapefruit Diet, The Cabbage Soup Diet, Avoid Carbs Diet, etc. only tax the body by sending it mixed messages and causing it to go into starvation mode. The metabolism goes into hibernation, preparing itself for scant food supplies. This is not what you want for you body, instead you need to feed it GOOD CLEAN FOOD to supercharge your body with energy!!

5) EAT GOOD FOODS! - To maintain a healthy physique you must nourish your body with good high quality foods, especially lean protein and complex carbohydrates. Otherwise muscle tissue will be flat and your metabolic rate will be even flatter! Your body prefers to burn energy from carbohydrates instead of fats, fat does not dissolve into the blood stream like carbs do, fat just gets stored and layered onto your body in all the wrong places!

6) Get some Sleep! - Only during the hours of good deep sleep is human growth hormone produced. This hormone works directly on cells to stimulate metabolism. It can increase the metabolic rate by as much as 20 percent. So remember to get in your beauty sleep! (This hormone is also produced during a strenuous weight training session!!!)

7) Have SEX! - Yes that's right you heard correct! The release of male and female sex hormones causes an increase in metabolic rate. This activity increases your BMR by as much as 15 percent. What a sure fire way to get you significant other into a workout routine!!

By incorporating the above simple strategies with a great workout plan from Beachbody you will be sure to fire up your metabolism. What a great way to get ready for summer!!! If you want to know more about any of the workout programs that Beachbody has to offer please contact me through email address. coachjudy@thefitnessxpress.com.

Coach Judy
www.beachbodycoach.com/judyt5000
Get discounts on Beachbody products by joining the Club or become a Coach!

"THE BENEFITS OF EATING CLEAN"

2009-03-31T19:42:00.014-05:00

This past weekend while out shopping I had purchased the book called "The Clean Eat Diet" by Tosca Reno. I am not much of a reader, as a matter of fact I tend to get disinterested in books as quickly as I start them. But as I began to read what Tosca had to say I found I could not put this book down. Tosca and Chalene Johnson have very similar views on clean eating which I have been finding to be very much a part of my life.

Just what are the benefits of clean eating?

This is not a quick fix or just another fad diet, but instead a life long change of habit that you will want to follow for better health. This eating style will not only make the fat drop off, but it will give you radiant skin, lustrous hair, and increased energy to spare!! Eating clean allows you to eat so much food, and so many calories that you should never feel hungry. By following this plan you will actually speed up your metabolism, which allows you to BURN-BURN-BURN the fat right off of your body. Eating this way will help you keep the excess weight off forever.

How often have you exercised and felt that you just were not accomplishing anything. You have spent countless hours doing aerobic activity, pounding the pavement with running, or hitting the gym several times a week, and just don't see the results you are looking for. You always seem to keep a layer of fat which remains covering all of your hard work. Well, what have you been eating? You may think you are eating healthy, but just how many of those 100 calorie packs or snack bars have you consumed? Quite a few of these products contain hidden sugars and fats that keep you from building the physique you have been working so hard to create.

As Tosca states in her book, before she had started clean eating she had lost 70 pounds which was a fantastic accomplishment but she was just a smaller version of her old frumpy self. This is when she learned the value of clean eating and what it really does for you. No amount of exercise will reshape your body without the proper nutrition.

By combining an assortment of fresh vegetables, fruits, whole grains and lean proteins; consumed into five smaller meals throughout the day, and teaming this plan with regular exercise, you will be astonished at how your body will transform. You will become leaner more defined and you will discover muscles you have never seen before. Just look at the professional athletes, body builders, or Olympic competitors. These like minded athletes train several hours a day but they also fuel their bodies with good clean food while doing so.

The fuel we get from complex carbohydrates, lean protein, fruits and vegetables combined melt away fat and soon your muscular definition comes into view. A beautiful body is built with 80 percent nutrition alone, so this plays a huge part of your physical appearance. The other 20 percent is made up from genetics along with exercise. No amount of Clean Eating puts shape into a body if it is not assisted by the benefits of weight training and cardiovascular exercise.

So have I gotten your attention about Clean Eating? Want to learn more? I encourage you to pick up a book on this subject, it may be the best investment you will ever make when it comes to your health. Clean Eating teamed up with Beachbody workouts such as ChaLEAN Extreme, P90X, or Slim Series will give you the results you have always wanted.

JUST DO IT, YOU OWE IT TO YOURSELF TO SEE JUST WHAT CAN BE ACCOMPLISHED!!

YOU ARE WORTH THE EFFORT!!!

More on this subject in upcoming posts!!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

"GIVING IN" TO CRAVINGS!

2009-03-22T10:32:00.005-05:00

IT'S ALL ABOUT THE CHOCOLATE!!!!!

Day in and day out, we are accountable with our food logs, we continue to workout 5-6 days a week, and we are committed to our journey and the path we have chosen to get fit and healthy. But we are only human, and when we have a craving once in a while just know that it is OK to give in and have a treat. We must keep our sanity and give ourselves a little taste of something scrumptious and decadent. Just keep in mind not to go all out and eat the whole pan of cookies or brownies or the whole pint of Ben & Jerry's.

When I get one of my cravings, I try to indulge in a treat that is not overloaded in sugars and fats. I still look for the healthier option, or try to lighten the recipe up myself.

This weekend I have found a recipe in Preventions Outsmart Diabetes Guide. It is still made with butter and eggs, which could be lightened up using egg substitute or a lighter butter. I have chosen to use whole grain pastry flour instead of the white flour, and you could not tell the difference!!! I made a whole pan, but I plan on sharing these with my co-workers on Monday so they will be out of my house!!! I love a dessert that is not too sweet but has a rich chocolate taste. So here is the recipe and remember use your better judgement when indulging in treats!!! You will be satisfied and you will feel stronger for being in control and only limiting yourself to a smaller portion!!! LEARN TO SHARE!!!

FUDGY CHOCOLATE BROWNIES

1 cup butter, softened

1 1/2 cups granulated sugar

4 large eggs

2 tsp vanilla extract

1 cup unsweetened cocoa powder (I used the dark cocoa)

1 cup flour (I used whole grain pastry flour)

3/4 tsp baking powder

1/2 tsp salt

1 cup walnuts, chopped

FROSTING

1 cup confectioners sugar

1/3 cup unsweetened cocoa powder

2 Tbls softened butter

2 Tbls lowfat milk

PREHEAT oven to 350 degrees F, coat a 13 x 9 foil lined pan with cooking spray

CREAM butter and granulated sugar in bowl with electric mixer on medium speed until light and fluffy. Beat in eggs one at a time. Add vanilla extract and beat until combined.

SIFT cocoa powder, flour, baking powder, and salt in a large bowl. add to butter mixture and beat until smooth. Fold in walnuts.

SPREAD batter in prepared pan and place on middle rack in oven. Bake 25-30 minutes or until knife inserted near center comes out clean. (I baked for about 40 minutes) Transfer pan to rack to cool until slightly warm.

BEAT frosting ingredients in bowl of electric mixer until smooth. Spread over slightly warm brownies. Cut into 32 squares once frosting is set.

The nutritional facts below is based on using white flour.

servings 32/per serving/164 cal/ 2 g protein/ 19 g carbs/ 1 g fiber/ 10 g fat/ 5 g sat fat/ 41 mg chol/ 120 mg sodium.

ENJOY SPARINGLY!!!! YOU WILL BE PROUD OF YOURSELF IN THE END!!!!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

VOLUMETRIC EATING

2009-03-01T11:22:00.007-06:00

And yet another great article on which healthy foods to choose to help keep you fuller through out your day!!! If you are not all ready choosing some of these great food options in your daily diet, then maybe now is the time to start. I have included most of these foods in my WEEKLY caloric intake, MOSTLY daily and I truly believe they do keep me going through out the day feeling less hungry.

10 Best Slimming Foods
By Julie Meyer, R.D.

Looking for a miracle diet food? It's time to call off the search — there's no such thing. "If you take in more calories than you expend, you gain weight," says David Katz, M.D., of the Yale Prevention Research Center in Derby, Connecticut. "It's simple biology, and no milkshake or mackerel can save you from that fate."
But before you throw in the towel, there are certain foods that promote satiety (the feeling of fullness that comes after a meal) more than others. While they're not miracle foods, they can help you eat less over the course of the day. "When you're looking for foods that are going to keep you fuller for longer, look for ones high in fiber, healthy fats and protein, or with a high water content," says Barbara Rolls, Ph.D., professor of nutrition at Penn State University and author of The Volumetrics Eating Plan. "The additional benefit is that a lot of these foods are also really good for you and packed with important nutrients, vitamins and minerals."

Apples

An apple a day may keep the fat pants away, too. This portable fruit is the perfect snack, with a high water content and both kinds of weight-busting fiber: soluble, which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up. "A medium apple is about 85 percent water with 5 grams of soluble fiber, making it a snacking powerhouse," says Elisa Zied, M.S., same calorie level. To sweeten the pot, apples also contain quercetin, a flavonoid shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.
TIP: Organic apples are worth the extra cost because commercial apples retain more pesticide residue than fruits you peel, such as oranges or bananas. And with half the fiber and most of the iron, magnesium and vitamin C, you definitely want to eat that peel to get the full slimming benefits.

Eggs

They're a great source of protein, which may be key to keeping you full. A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels. "The study proved our hypothesis that eating eggs induces higher satiety and keeps the subject fuller for longer," says lead researcher Nikhil V. Dhurandhar, Ph.D., from Pennington Biomedical Research Center in Baton Rouge, Louisiana. Although this was only a one-day study, eating eggs regularly may have long-term weight management benefits, says Dr. Dhurandhar.
TIP: For a healthier egg, farmers are improving the hen feed by adding canola oil, alfalfa, rice bran and even sea kelp. Try Eggland's Best eggs, which contain omega-3 fatty acids, along with more vitamin E and less saturated fat than regular eggs.
One study found that eating a breakfast of two eggs can leave you feeling full longer than a bagel.
Cauliflower

"When you are trying to lose weight, non-starchy vegetables such as cauliflower are one of the few foods that can be eaten in unlimited quantities," says Dr. Rolls. It's good for you, too. Cauliflower contains the cancer-fighting phytonutrient sulforaphane, as well as a good amount of folate and vitamin C, which may be helpful for weight loss. In fact, a review from Purdue University pointed to vitamin C status as a key factor in how much fat is burned during physical activity. All that and it's pretty tasty, too. (If you're not a cauliflower fan, try spinach or broccoli.)
TIP: Love the creamy consistency of mashed potatoes? Steam a head of cauliflower and mash it with garlic salt, a sprinkling of grated Parmesan cheese and a touch of butter.
Lowfat YogurtIf the yogurt ads are to be believed, you should be fitting into that itty-bitty bikini before you know it. While yogurt and other dairy products are not weight-loss magic bullets, there is some truth in advertising. A recent study at the University of Tennessee found that dieters eating three servings of yogurt daily lost twice as much weight as their non–dairy– eating counterparts on a 12-week weight-loss program. Why? "Calcium combined with other bioactive compounds found in dairy products slows down the process of making fat and increases fat burning, especially around the belly," says lead researcher Michael B. Zemel, M.D., a professor of nutrition and medicine at the University of Tennessee in Knoxville. No word yet on how effective ice cream is at burning fat, but we're not holding our breath.
TIP: Sneak more dairy into your diet by adding plain yogurt to dips, sauces and salad dressings. You get the health benefits without the added sugar of flavored yogurts.

Oatmeal

Mom didn't know how right she was: Breakfast is the most important meal of the day — just eating it can make you slimmer. Researchers at the University of California, Berkeley analyzed a national six-year survey and found that people who ate breakfast had a lower body mass index (BMI) than people who skipped breakfast, and that those who ate cooked cereal had a lower BMI than any other breakfast-eating group. Also, oatmeal was ranked as the most satiating breakfast food on the Satiety Index, developed by Australian researchers a decade ago, and it's the third most satiating food overall. "Oatmeal helps you stay fuller longer, since it's packed with fiber and is a good source of protein," says Dr. Katz.
TIP: If you don't have time for cooked oatmeal every morning, make muesli by mixing old- fashioned oats with plain yogurt, dried fruit and fruit juice and leaving it in the fridge overnight.

Peanuts

Almonds and walnuts have been getting all the glory these days, but don't discredit peanuts, the most commonly eaten nut in America. Researchers at Purdue University found that peanut eaters end up eating less over the course of the whole day and are more likely to maintain weight, even if given as many peanuts as they want. So what is it about peanuts? Is it the protein? The fat? Turns out it's a little bit of everything. "We've tried to isolate different components of the nut to determine what makes it so filling,' says Richard Mattes, Ph.D., a nut researcher at Purdue. "But there is something special about the whole package."
TIP: Calories do count, so look for single-serving sizes at convenience stores and drugstores.

Soup

We all know soup is good food, but who knew it was slimming, too? A recent study published in the journal Obesity Research found that adding two 10-ounce servings of broth-based soup to a weight loss diet each day can almost double the amount of weight lost in a six-month period. Why? Adding water into a food makes it more filling than drinking water separately. "The water in soup adds volume to a meal and helps you feel fuller, without extra calories,' says Dr. Rolls, lead researcher on the study. "As a result, you take in fewer calories over the course of the day."
TIP: Add your own veggies or fiber-rich beans to broth-based canned soup to keep you full longer.

Fish

You might be surprised to learn that fish tops oatmeal and vegetables in the satiety department. The Australian Satiety Index ranks steamed white fish such as halibut or cod as the number-one most filling food out of 38 common foods. Also, a new study from Karolinska Institutet in Sweden found that people ate 11 percent less at dinner after having fish for lunch versus those who ate a beef lunch. "This study demonstrated that a protein-rich lunch meal with fish protein reduced calorie intake compared with the same-calorie lunch meal of beef protein," says lead researcher Saeedah Borzoei, Ph.D. Why is it so filling? "We are still learning about the filling properties of fish, but we do know that fish has a strong flavor, which can lead to greater satiety and less of a need to eat," notes Dr. Katz.
TIP: To add some flavor to grilled fish, try a quick marinade of soy sauce, lime and ginger.

Bulgur

High-fiber grains are a great way to round out a meal, and fine-cut bulgur is easy to cook. Bulgur, which is a quick-cooking form of whole wheat, takes about 10 minutes or less to prepare once water is boiled and is a great substitute for white rice and pasta, which are low in fiber and heavily processed. "Fiber helps prolong the insulin response so you don't have the blood sugar spikes you have with low-fiber carbohydrates like white pasta or rice," says Dr. Katz. With all the good fiber comes some other benefits: iron and vitamins E and B6.
TIP: Find bulgur in health-food stores and organic markets. For a quick side dish, combine fine bulgur with chicken broth, diced canned tomatoes and some cooked onions.

Salad

When most people think of dieting, they think of salad. But if that means some sad greens topped with unripe tomatoes, it's no wonder diets don't work. "Salads are a great opportunity to add a lot of filling foods into your diet at one time: fresh vegetables, lean protein, beans and healthy fats," says Dr. Rolls. And research backs it up. A study from Penn State University found that women who ate a salad before a pasta lunch ate fewer calories for the whole meal than those just digging into the pasta.
TIP: Start your salad with mesclun, arugula or spinach. Not only are these greens tastier than iceberg, they also contain more iron, calcium, vitamin C and folate.

To read more about Volumetric Eating CLICK the picture to get the book:

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

ABOUT CHALEAN EXTREME!

2009-02-18T20:37:00.009-06:00

As some of you all ready know, Chalene Johnson is a well know fitness instructor who has become very popular in the Beachbody world. Her first successful program "Turbo Jam" became vastly popular, and in late 2008 she launched her new program "Chalean Extreme" which has been giving jaw dropping results. The name says it all, this program is most definately EXTREME!!!! This is a 90 day program which let me tell you, will change every inch of your body.

The first month is called the Burn Phase, Chalene introduces you to lifting heavier weights than what you are normally used to and burn that unwanted fat. The second month is the Push Phase, where you bring it even heavier than the first month and become stronger. And the third month is the Lean Phase, where you become a Lean Mean Fighting Machine!!! All kidding aside, ladies this program will not bulk you up, but what it will do is reshape, redefine, and create those gorgeous sexy muscles that everyone wants. And this program is not just for the ladies, men you will get amazing results too!

I am into month 2 of this program, and I have all ready seen excellent results. My shoulders are really taking shape, and not to mention my jeans are once again, getting too big in the behind!!

Here are some comments right from Chalene herself regarding her program!

ChaLEAN Extreme results equal Weight Loss, Fat Loss and Metabolism Boost!
Wednesday, January 21, 2009, 8:56:35 PM (Chalene Johnson)

A picture says a thousand words...I worked with all of the people in these photos for 90 days. They live in my area, have kids on my kids' sports teams, one is my assistant, some are neighbors, they are people just like you and me...busy and not sure how they woke up and found themselves "overweight" one day.Some of them weren't even really overweight, just had belly fat and body fat to lose.These are 100 % untouched. The real deal. Baby scars included. Aren't they beautiful?? And guess what... they STILL look like this! Why? They still do ChaLEAN Extreme. How do I know...I already told you... I see 'em all the time.Enjoy... then take action. Can you imagine being lean with abs 90 days from now?

You too can have results like these, please contact me for more information on how you can have success in just 90 days!!! If you think this program may be to advanced for you, than maybe try Turbo Jam instead!

Coach Judy
www.beachbodycoach.com/judyt5000
my email coachjudy@thefitnessxpress.com

Get discounts on Beachbody products by joining the Club or become a Coach!

2009-02-01T12:27:00.009-06:00

Are you making sure to calculate your calories correctly? It is important that you do not consume more calories than what your body actually needs to burn fat. Jillian Michaels from the Biggest Loser really has some good tips from her website and below is just one of them. She has come up with a way to calculate your total number of calories burned in a day specifically for each individual. Just plug your numbers into her formulas below and WHAMO!!! You get a target number especially just for you!!!

BURN, BABY, BURN
By Jillian Michaels trainer of Biggest Loser

Calculating your Total Energy Expenditure (TEE) How hot do you burn?

The number of calories you burn in a day is known as your total energy expenditure (TEE). Rates vary from person to person, so it's crucial that you take the time to learn yours. Once you know your TEE, you will be able to balance your caloric intake and expenditure in a totally efficient way as you work toward your weight loss goal.
Your TEE takes into account three factors, so be prepared to do three calculations to get your final number. Let’s focus on the first one —

1)Your Basal Metabolic Rate (BMR).

Your BMR is the number of calories your body burns in a day when operating at absolute minimum capacity. Basically, imagine sitting on the couch all day. (Is this a little too easy for you to imagine? Don't worry — we'll fix that!) Your BMR, then, is the number of calories your body burns just to maintain your heartbeat, digestion, respiration, tissue repair and other organ functions. That's it.
BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, and diet and exercise habits. Because of these varying factors, it's hard to pin down your BMR to the precise calorie, but we can get pretty close. Here are some formulas for figuring out your BMR. Get out your calculator and plug your numbers into whichever formula applies to you.
MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)
FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)
Keep that calculator handy. Your basal metabolic rate accounts for only about 75 percent of your total daily caloric expenditure.

Looking At Your Calculations Now that you've learned a new skill, let me guess — you've just calculated the BMR for your spouse, your kid, and your best friend, right? If you did, you probably noticed a difference in BMR from one person to the next. Here are two explanations: Younger people have higher rates of cellular activity, so your teenager's BMR is probably higher than yours. In addition, men generally have higher BMRs than women because their bodies usually contain a greater percentage of calorie-burning lean muscle tissue. Make sure you include all that when you deliver your calculations at the dinner table tonight.

2) Daily Activity Level

The second thing you need to know is your physical activity level. Determine which one of these descriptions best fits your day-to-day routine, then give yourself the appropriate score.
a. Sedentary Physical Activity Level

Do you have a desk job or do some other kind of work that keeps you in your chair for most of the day? If the answer is yes, your score is 1.1.
b. Light Physical Activity Level

Are you on your feet and walking around for at least half the day? Stay-at-home moms, salespeople, and doctors fall into this category. If this is you, your score is 1.2.
c. Moderate Physical Activity Level

If you're on the move pretty much all day, with a few limited periods of being sedentary, this is the level for you. People in this category include gardeners, carpenters, and mail carriers. If you're in this category, your score is 1.3.
d. High Physical Activity Level

Does your job require being constantly on the move, and does it entail significant amounts of manual labor? Construction workers, farm workers, and movers are among those who land in this category. If you're in this group, your score is 1.4.

It's Not Just About Weight Loss You're probably starting to wonder, What's with all the math? Bear with me on this one. Finding out the number of calories you burn each day isn't just a scientific approach to weight loss, it's also about optimal health. Think about it. If you don't know your TEE, you run the risk of consuming too many or possibly too few calories. Both alternatives can be harmful: Too many calories and you'll store the excess as fat; too few and your body will go into starvation mode, locking in your existing fat.

3) Determining Your Calorie Burn

Now we'll investigate exercise expenditure, the last piece of the total energy expenditure (TEE) formula, and put it into place to calculate your overall calorie needs and expenditures.
The third and final element you need to calculate your TEE is the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.
Use the chart below to help you determine the number of calories you burn from exercise on an average day according to your weight, the type of exercise you do, and its duration. Write the number down.

Now get the three numbers you've come up with from above. Simply multiply your BMR by your daily activity score, and then add your exercise expenditure. Whatever you get from this final calculation is your magic number.

Monitor Correctly

Don't let the machine do the work for you. A great way NOT to figure out how many calories you burn during exercise is to go by the monitor on the treadmill, elliptical machine, or exercise bike. Exercise machines won't take your body's quirks into account and are generally inaccurate. If you want more than an estimate, use a heart rate monitor. It's the most effective way to calculate the calories you've burned during workouts. Once you've programmed it with your personal information, it will give you a much more accurate count of the calories you burn, as you burn them.

This should help you to figure exactly how many calories you should be consuming with your Beachbody program or other exercise regimen that you may be using to burn that unwanted fat!!

If you want to get started with a Beachbody program, contact me for help on deciding which one of the various workouts would be right for you.

Coach Judy

Independant Beachbody Coach
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

"THE REVOLUTION IS HERE!"

2009-01-14T19:14:00.003-06:00

I just wanted to share the news! Beachbody just made the announcement, the much anticipated Coaching commercial will be released Jan. 16th!

If you were considering becoming a coach, then now really is the time. Why are you going to do all the hard work (using the program, getting results), and then let someone who signs up from an infomercial have a higher rank then you in the system?

There is an awesome video below telling you more about coaching and the commissions!

I'd really love to get you started today! If you have questions, please email me at CoachJudyT@BeachbodyCoach.com. We can set up a time to talk on the phone and get all your questions answered!

Are you ready to get started today? Simply click here and then hit the red "Start Here" button!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

Become Fit! Don't Just Lose Weight

2009-01-11T11:29:00.012-06:00

How many times have you started a fitness program , thought this is not working, became discouraged and just gave up? Did you expect to achieve immediate results? Did you think it was going to be easy? Well, guess what!! You do not get results overnight, you must be patient and learn that you did not get to where you are right now overnight either. Change is a process, and you must be patient!!!! Losing weight and becoming fit go hand in hand. You need both to achieve life long fitness. I found an article that relates to this subject, These 5 steps relate to how I achieve my journey of fitness, please read on and remember, YOU CAN DO THIS!!!!

By Debbie Rocker - Posted on Thu, Dec 18, 2008, 2:18 pm PST

So what’s the best way to get from here to there? How do you get to fit from fat, to active from lazy, to healthy from hopeless? I suggest you begin with the idea that you would like to become fit, not just lose weight.
There is a very big difference – fitness, unlike when people go on a diet to lose weight, is a lifelong goal. So, you are not going to be looking for immediate and dramatic results, but rather long-term, life-changing benefits. If this is not thrilling to you, that’s OK. It doesn’t sound exciting to me either. You will have to trust me on this one, though – the small steps toward total (mind and body) fitness will bring grand benefits in the end.
You will see that if you practice the steps I am about to lay out for you, immediately you will feel better. Soon after, your body will change, and then you will be hooked.
Step 1: Embrace small, subtle changes
Be more compassionate and gentle with yourself. If you are not insistent on immediate results, you can allow yourself to accept, and even embrace, small, subtle changes – rather than only being satisfied with dramatic, instantaneous shifts. Take it slow and easy, implement realistic and doable changes.
Take one or two things out of your diet each week, and add as little as 10 minutes of walking per day, three times a week, to your exercise routine.
Step 2: Make minor changes to your diet
Here’s how to set yourself up for success with dietary changes:
allow yourself to reduce sugar intake by cutting out candy, and reducing desserts to weekends only, rather than cutting out all sugar right away
reduce overall caloric intake by only eating what is on YOUR plate (no grazing from your children or spouse's meal)
take out fried foods for a day and eliminate one trip a week to the fast food drive-through, a week at a time
Step 3: Do not allow yourself to fail
No berating, no condemning and no starting over. This is a program that will have its good days and bad. Accept that there will be times when you won’t live up to your own expectations, but remember, this is a long-term, life-changing, life-benefiting program, not a quick sprint. And in life, life happens, and sometimes it gets in the way of what you had planned. Have a sense of humor and rearrange your schedule when necessary, instead of giving up, accepting failure, pigging out and eliminating exercise for a week, and then promising to begin again on Monday.
Step 4: Visualize your success
Use your mind as much as you use your body by mentally projecting into your life exactly what it is you want. This is a very important piece of the puzzle, one that most people forget to use entirely. Picture yourself in your new body, and living in your new life. See yourself enjoying healthy meals, stopping when you have had enough to eat, and exercising regularly (with a smile on your face).
See it, feel it, get it. You don’t have to be a student of meditation or committed to a method of mind conditioning to make this work. Just remember to see yourself in a positive light. In your thoughts, imagine the shifts that you are working toward and soon, you will be the consummate positive thinker that projects good things into your life and others.
Step 5: Don't wait to get started
You need not wait until your doctor tells you that you should lose weight or begin a walking program. You certainly do not want to wait for a medical scare to get your body moving, or change your diet. Do the right thing now. Take responsibility for your health, your fitness, your happiness and your life by taking that important self-assessment now.
Simply ask yourself, and answer honestly, do I eat well? Do I overeat? Am I overweight, and unhappy with the way I look and feel? Have I been promising to change my diet, stop smoking, or start an exercise program for months/years? Well, now is your time, right now - do not put it off any longer.
Make minor adjustments to experience life changes, little by little, week by week. You really do have everything you need to live a happy, healthy and fulfilling existence. Make some shifts, take note of your efforts, and reap the rewards.

– Debbie Rocker

Start today, why wait to start a weight loss and fitness routine! Make 2009 your year to become healthy and fit! I can help you achieve your goals, let me be your FREE personal coach and I will be by your side all the way!

SIGN UP NOW!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

WHAT WILL YOUR NEW YEAR RESOLUTION BE?

2008-12-31T14:16:00.010-06:00

IT'S THAT TIME OF YEAR AGAIN: When we resolve to finally take control and shed those 10, 20, or 30+ pounds. If, year after year, your promise to better your health falls by the wayside after a few short weeks, it's time for a new approach.

Why not consider trying one of Beachbody's in home fitness programs? Gym memberships are not always the way to go. The monthly costs of gym memberships add up quickly, not to mention the cost of gas back and forth and the time to get there, eat into your daily schedule. You could can save time and money by choosing one of Beachbody's in home fitness programs. You not only get a great workout with one of the many trainers, but you get the support you need from your very own personal coach, and the many other people who have achieved great results with Beachbody, on the community forums!

As we move into the New year, we need to set our new goals! Many of us create our resolutions to get in shape, lose weight, tone up! Hopefully, you have been tossing some ideas around about how to achieve your goals. It is a fact that people who have written down their goals tend to be more focused and achieve their goals faster as compared to those who only kept their goals in their thoughts. So take New Years Day to sit down and think about your top 10 goals for 2009!
Write them down, post them somewhere where you can see them and focus on how you will achieve them! I want you to succeed this time, and I know you will have great success if you choose to try a program through Beachbody.

Looking back, 2008 was an awesome year in the Beachbody community! I have seen so many people make changes and progress on their journeys. Their whole attitudes changed as their bodies made changes! Why not make a plan to make that yours in 2009! You can be the one with the awesome results in months to come!

So, for all of you who have over indulged a little during the holidays, its OK! I know I enjoyed a little to much cheesecake myself, maybe you had an extra drink here or there! But, its time to just wipe the slate clean and move on! It is time to get Focused, Decide on what you want, Commit to a new program and just BRING IT! Just think of what the future will bring and how you will improve yourself from this day on!

I will be starting one of Beachbody's newest programs Chalene Extreme as my new workout program for the New Year. I would love for you get involved with me, or just pick a Beachbody program of your choice, Turbo Jam, Slim in 6, P90X, I can help you decide which one to pick. Let's plan on getting started right after the New Year to get a new, healthy, fit you!

If anyone is interested in ordering a new program, remember to log into your Million Dollar Body page! Just click "Shop for Products". This is your own personal store! Not a member? Or maybe you are referring a friend, please refer them to my "store" at my Beachbody home page, then click "Shop for Products". When they order through me, they will automatically get me as their coach to help them reach their goals! No strings attached, my site is the same store as if ordering through Beachbody! It just let's me get a little credit for the order.

Now, HAVE A SAFE AND HAPPY NEW YEAR! And, get ready to come back stronger in 2009! Don't forget, everyday you push play is one day closer to reaching your goals! Therefore, why not give it your all! I will be working out on New Years Day! Anybody willing to push play and join me?

CHECK OUT SOME OF THE VIDEOS IN MARGIN OF MY BLOG!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

DVD review: 10-Minute Trainer or P90X -- which Tony Horton workout is for you?

2008-12-28T21:45:00.007-06:00

by Gail Gedan Spencer, Weight Loss Examiner

Sure it's an infomercial but there's something about those P90X commercials that suck me in every time. Perhaps it's the transformations, the motivation. Perhaps it's Tony Horton, the hunky 50ish personal trainer who leads the charge.
But there's no way on Earth that I'm ready for that level of workout. So when Beachbody came out with Tony Horton's 10-Minute Trainer I was thrilled that I could work out with Tony at a lower level.
But 10-Minute Trainer's lower level is still a butt-kicking workout. It's just done 10 minutes at a time so you can see the end of the tunnel with the countdown clock.
I did the Total Body workout and I can't believe how sore I am today. It's a blend of push-ups, crunches and resistance band moves that I sandwiched into the warm-up and cooldown segments. Tony and his workout partners show you modifications but there are no sissy moves here. The key to making the segments so effective is that these are compound moves. While you're working your arms, you're also working your core, your glutes and everything else.
There also are 10-minute segments devoted to abs, cardio, lower body and yoga flex (power yoga, something Tony's especially good at). The set includes a resistance band, a 10-day diet and recipe cards.
Once you have become a muscular, lean machine, you can try Beachbody's P90X system. The set of DVDs is packaged in a sleek black brick and feature a dozen workouts including core, yoga, plyo, legs and back, chest and back, abs, cardio and lots more. The industrial set features Tony and his workout buddies laughing it up while working out HARD. You also get a great comprehensive nutrition plan designed by Carrie Wiatt, probably the best nutrition plan I've ever seen packaged with a DVD set.
Beachbody photo

Why not give one of Tony's workouts a try?

Get one of P90X, 10 Minute Trainer or P90 Master Series Today!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!

COPING WITH CHRISTMAS - THE SURVIVAL GUIDE

2008-12-17T18:20:00.011-06:00

Are you dreading the impact Christmas could have on your weight loss? Are you afraid that you'll slip back to old habits, or that you'll use the festive season as an excuse to indulge?
Many people find the Christmas season challenging, but there are things you can do to make the season easier for yourself. Read on to learn more.
CalorieKing.com

HAVE BREAKFAST

In the excitement of opening gifts, it's easy to forget about breakfast. Some people intentionally skip breakfast altogether to save up for a Christmas-dinner splurge.
This year, take a different approach. Have a delicious, healthy breakfast to fill you up and help you avoid snacking throughout the morning. Make breakfast a part of your Christmas traditions, and spoil yourself with a lovely low-fat omelet, a fresh fruit salad, low-fat muffins, or smoked salmon and light cream cheese on rye bread.

AVOID NIBBLING
Nibbles and hors d'oeuvres can quickly add calories and fat to an otherwise healthy meal. If you are dining at home, make sure that any nibbles you serve are low-calorie and low-fat. Try some low-fat dips with vegetable crudités, or bowls of raw nuts and dried fruits.
If you are dining at someone else's house, take along a plate of low-fat nibbles to share.

COOK WISELY
If you're the cook this Christmas, you're in an excellent position to make sure that the meal is low in calories and healthy too. If you need inspiration for a healthy feast, check out the link to our to our website to explore some of the other delicious seasonal recipes on CalorieKing.com

GO EASY ON THE ALCOHOL
Limit yourself to one or two glasses of wine or beer throughout the day. Drinking less alcohol will make it easier to keep up your resolve. If you indulge in too much alcohol, it will be harder to say no to fatty foods. Plus, as your body turns its attention to metabolizing the alcohol – which your body sees as a toxin that it needs to get rid of quickly – any calories you consume while drinking alcohol will be more likely to be stored as fat.
Space your drinks by having a diet soft drink or water between each alcoholic drink. To make your low-calorie drinks seem more festive, have sparkling mineral water with a twist of lemon or lime in a champagne glass, or try fruit juice in a wine glass with a sprig of mint.
White wine spritzers - a mixture of white wine and club soda - are also a delicious way to indulge with half the calories and alcohol.

IT'S OK TO SAY "NO"
Sometimes well-meaning friends and relatives can put a lot of pressure on you to eat an extra helping of food or to try high-fat treats. If you don't want any, just be polite and tell them "No, thank you." If they continue to pressure you, you could try something like "That was delicious, but I'm full right now. I'd love a cup of coffee though."
If you know that pressure to eat is inevitable, it can be helpful to visualize yourself successfully saying "no" beforehand. This can make it easier when Aunt Alice is hovering over you with her plate of Christmas cookies.

ENJOY A TREAT
Don't spend all Christmas day depriving yourself. Special occasions are to be enjoyed, and if you want to indulge in a few treats at Christmas then go ahead! Choose your favorite goodies and really enjoy them (within moderation).
While one day won't cause weight gain, a month's worth of overindulging will! If your lead-up to Christmas is packed with parties, make sure you keep track of what you're eating and drinking and plan for treats along the way. Constantly overdoing it won't help your waistline, but with a little planning you can balance your eating, exercise and treats.

GET MOVING
After a big meal, it can be tempting to collapse on the couch and sleep it off. Instead, why not get moving? Put on your favorite CD and burn off some Christmas calories dancing. If the weather's mild where you live, enjoy a brisk walk or get outside with the kids and help them try out some of their new Christmas toys. If your Christmas is white, take advantage of the opportunities for exercise snow provides: Pack up the family and go skiing, snowboarding or tobogganing. Even a trek in the snow or building a snowman will help to burn off calories and are enjoyable ways to spend Christmas afternoon with your family. Anybody up for a snowball fight?

GET BACK ON TRACK
If you do overindulge, remember that you haven't completely blown all your weight-loss goals. Don't say to yourself, "Well, I've ruined everything now. I may as well finish off this box of candy." An attitude of defeat will send you on a downhill spiral and you could fall back into the patterns that you've been working so hard to change.
Something to remember about sensible eating is that it entails a complete lifestyle change. If your lifestyle is healthy and includes lots of exercise, you will be in a position to accommodate the occasional indulgence. So if you do enjoy a few eggnogs this Christmas, it's not the end of the world.

Just get back on track the day after Christmas with some of your favorite Beachbody DVD's and healthy, low-fat meals.
Enjoy the festive season!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Remember by logging into WOWY you can win great prizes just for Working Out!

KATHY SMITHS "PROJECT YOU TYPE 2"

2008-12-16T22:54:00.007-06:00

Has yourself or someone close to you, have all ready been diagnosed with Type 2 Diabetes, or with Pre-Diabetes? What better reason to get started on a fitness program that will help you get your diagnosis under control. One of Beachbody's newest programs was developed by trainer Kathy Smith and is the only In-home based fitness program approved by the American Diabetes Association. This program will get you on your road to fitness with it's very own menu guide (ADA approved) and workout DVD's.

Please Click on the title above to see facts and information on this product. If you like what you see and want to order this program right away then click here, or send me an email at address below with your questions.

I WOULD LOVE TO HELP YOU WITH YOUR FITNESS GOALS AND GET YOU ON THE RIGHT PATH!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!
E-mail me for details

Find The Strength To Stop Emotional Eating!

2008-12-15T20:08:00.007-06:00

I get daily posts from Jillian Michaels, she is a very honest person and her posts keep me motivated. Today's post made me think of my progress on my journey and where I am today. As I read, I realized that no matter where you are on your journey you need to deal with self sabotage, it will never go away. But as we progress on our path we do get stronger, and know how to deal with these emotions on a regular basis, read Jillians thoughts below.

Emotional eating can be a big problem when you're trying to lose weight. You have a sucky week (or month!), and that pint of ice cream just seems to be the solution to your problem — WRONG! That's the old you. The new, empowered, and strong you can stand up to a tough time and know things can only get better.
At the end of the day, you have to learn to deal with sabotaging emotions by establishing healthy patterns of behavior and investing in your physical and emotional well-being. Here's the advice one teammate recently gave on my Message Boards to someone who'd just joined my program and was triggered to eat emotionally:
"Emotional eating has been difficult for me too. I have lost weight in the past but when I started feeling good about my body I would have panic attacks and start eating again.
I feel that working out and doing strength training makes me feel strong both physically and mentally. I can do nothing about the past (which too was really bad) I can only chose for myself today. I am driven not to continue my life the way it was, but the way I want and need it to be. It's one day at a time.
I found that measuring my success not in pounds, but in physical strength has helped me follow through. I can run now for a full minute, lift 10 pound weights, and do one minute of jumping jacks without stopping — three weeks ago that was not possible. Each time I challenge myself during a workout I feel great happiness and strength which helps me mentally stay focused and not eat the bad stuff. I wish you strength and peace. – atlasandi

I too have found the strength with Beachbody products. Debbie Siebers programs have given me strength and stamina. Before I started working out, I could not walk up a flight of stairs without pain, now I run up them two stairs at a time! If I find myself reaching for something unhealthy to eat, I will stop and ask myself if I really want to sabatoge everything I have accomplished so far. My answer is usually "NO WAY" and I choose a healthier alternative. It is amazing what Beachbody will do for you, not only physically but mentally as well! Coach Judy

WANT TO FEEL EMPOWERED ALSO, START A BEACHBODY PROGRAM TODAY!
CLICK HERE! TO ORDER FROM MY WEB PAGE! JUST SCROLL DOWN TO THE BOTTOM OF PAGE TO REGISTER!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Get discounts on Beachbody products by joining the Club or become a Coach!
Club Members get a 10% discount / Coaches get a 25% discount

Beachbody Trainer's approach to manage Type 2 Diabetes

2008-12-08T20:11:00.012-06:00

Lifestyle Changes Can Head Off Full-Blown Type 2 Diabetes
Kathy Smith's New Program is the Healthy Approach to Managing Type 2 Diabetes
Every 21 seconds someone is diagnosed with diabetes. The good news is that Beachbody® has a fun, easy-to-use lifestyle approach that can help manage type 2 diabetes.
If you've been searching for a way to help get you and your family on the path towards a more active and healthy lifestyle and help reduce the risks of getting type 2 diabetes, keep reading.

Kathy Smith's Project:YOU! Type 2™ is a brand-new program from one of the most trusted names in health and fitness. This all-in-one healthy solution emphasizes lifestyle changes, including education on healthy eating coupled with regular physical activity. And it's designed to produce long-term health benefits while helping you lose weight. Did you know that being at your ideal weight can help reduce the risks of getting type 2 diabetes? And if you have type 2, it can make a big difference in managing your blood glucose.
Kathy Smith's Type 2 takes the guesswork out of how to help prevent and control type 2 diabetes by providing an easy-to-follow, step-by-step nutrition plan and exercise program that works for all fitness levels! It allows you to take charge of weight control, blood glucose management, and carbohydrate counting with mouthwatering real food and fun exercise programs perfect for every level of fitness.

THe Good2Eat! Cookbook will teach you when to eat as well as what to eat. Choose from a preplanned menu, use the Good2Eat! Mix-and-Match Meal Cards to create your own daily menu from a selection of meals and snacks, or delve into some delicious new recipes for entertaining. The exercise program focuses on the three key elements of fitness—cardio, strength training, and flexibility/relaxation—to help you get moving and see results. Take control of your life back! And, most importantly, there's even a combined program guide and daily journal, where you can write down your meals, snacks, and workouts to help you stick with the program and track your progress everywhere you go.

In fact, this amazing program was developed in conjunction with the American Diabetes Association® (ADA), the leading source of trusted information about diabetes. This is a major triumph for Beachbody in the fitness world.

Special guest speaker at the 2008 Coach Summit in Anaheim, CA, Francine Kaufman, M.D., former president of the ADA and director of the Center for Endocrinology, Diabetes, and Metabolism at Children's Hospital in Los Angeles, stated some alarming statistics about type 2 diabetes, such as the fact that she "had to order new scales in order to weigh children over 300 pounds," and how "fat around your waist doesn't just sit there. It's metabolically active, secreting things into your systems that lead to all kinds of disease."

Yes, diabetes is a serious problem in this country. But even small actions taken each day have a cumulative effect, ultimately yielding big rewards. What's more, unlike most medications, the side effects that come with healthy living include a better body, more energy, and a reduced risk of getting many health conditions including type 2 diabetes—and the complications of diabetes, such as cardiovascular, kidney, and eye disease.

Kathy's quick tips for managing type 2 diabetes:
Get Active! Kathy Smith's Project:YOU! Type 2 can help you look and feel better, and help manage your glucose levels.
Get a Support System: You can't do it alone. Make sure you have a health care team, and surround yourself with encouraging support. Beachbody has an incredible online community of people who help each other stay motivated to succeed.
Track Your Progress Daily: Keep writing down your food, workouts, blood glucose readings, and moods in your personal Good2Go! Journal so you know what works for you. WOWY®, Beachbody's online gym, is full of great tools to help keep your workouts on track, too!
Make Healthy Food Changes: Check with your health care team before changing your diet. The amount of carbs you eat affects your blood sugar more than anything else you eat, such as proteins or fats. You'll find out that our program is not about "no carbs" but eating "slow carbs." In fact, you will be eating small amounts of carbs throughout the day. That's why the Good2Eat! Cookbook and Mix-and-Match Meal Cards are so great. They have figured it all out for you.

If you would like information on ordering this program email me below or go right to my beachbody website for more information.

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudyt@beachbodycoach.com
Become a club member and save 10% on all your purchases!

WHY YOU MUST EAT TO LOSE WEIGHT!!!

2008-12-08T19:32:00.004-06:00

I know it seems perfectly logical to think the less you eat, the faster you'll lose weight. Well, if you've tried this at home, you may have come face to face with a whopping disappointment: the scale didn't budge and you may have even put on some weight. You may be scratching your head or pulling out your hair wondering, "Where did I go wrong? " You were exercising and only eating twice a day! Maybe next time you'll skip lunch, too, you figure. That will surely do the trick! Oh, no!! Now, I want you to listen up, and listen up good!
YOU HAVE TO EAT 4-6 SMALL MEALS A DAY TO LOSE WEIGHT, THAT'S A FACT. Skipping meals may work, but only momentarily. Once your body catches on that you're depriving it of essential calories, it's going to hold on to every little thing you put in your system. And once you start eating normally, you will see the numbers on the scale climb back up, possibly higher than before. By not consuming enough calories you are doing damage to your body...and besides, who wants to go through life hungry when it is completely unnecessary and unproductive! If you want to lose weight, I repeat this for the hard-headed, you must eat and you must eat from 4 to 6 meals a day. Got it? Good! Now read this!

Source:UNIVERSITY OF LOUISVILLE DEPARTMENT OF FAMILY AND GERIATRIC MEDICINE Written by Nancy Kuppersmith RD,MS,LD,CDE and Cynthia Kennedy MS,RD,LDEdited and designed by Heather Dodds Copyright © 2005 University of Louisville Research Foundation Inc.

The Perils of Skipping Meals
Whether we are busy, sleeping, or caught in traffic, skipping meals is not good for weight management or health.
When we don’t eat we:
· Get over hungry and overeat, not because we lack “will power,” but because our bodies are programmed to survive. When we get over hungry we eat like food is scarce!
· Make unhealthy choices because we become so hungry that we can only think about getting food. The food we crave is usually quick and easy like soft drinks, fast food, and chips from our cabinets, the gas station, or vending machines.
Skipping meals:
· Causes the body to lower its metabolism (how much energy it needs to function)
· Causes us to burn less energy, fewer calories
· Can lead us to gain weight when we eat our usual amount of food
· Leaves us with little energy because the body has run out of the fuel we get from food
· Leaves us sluggish and tired
· Causes headaches or makes us feel weak and shaky

Many people believe skipping meals or eating less often helps us to lose weight. Nothing could be further from the truth.
· We feel our best if we eat healthy foods about every few hours while we are awake.
· Eating small frequent meals actually helps us to lose weight. Eating at regular times of the day can help us control how many calories we take in, but running errands can run into your meal times.

Follow these tips to avoid eating at a fast food restaurant or a gas station, where we often choose foods that are not good for us, and full of fat and empty calories, instead of smart and moderate amounts of food.
· Try to carry healthy foods with you, in the car, or stock up on healthy snacks for at work so that you can have good clean food options on hand.
· Always measure and pre-bag snacks so that you have the right portion sizes.

Make smart choices for your snacks and meals, eat the correct portions, but most importantly don't skip meals, and you will loose weight!

Coach Judy
www.beachbodycoach.com/judyt5000
coachjudy@thefitnessxpress.com

DON'T LET EMOTIONAL EATING CONTROL YOU!

2008-11-28T09:39:00.021-06:00

Don't let emotional eating sabotage your life, how many times have your tried to loose weight, and you do really good for a few weeks, and them "BAM" something gets in the way emotionally and you turn to food! What's the end result? Weight gain, and depression, causing you to give up on your journey. Don't let that happen anymore, read the causes of emotional eating and what you can do to help get through it!

Identify Your Emotional Eating Triggers
By Juhie Bhatia
What causes you to head to the refrigerator and indulge in unhealthy foods? Is it a bad day at work? A fight with a close friend? Or perhaps having too much time on your hands?

Recognizing the emotions that trigger overeating is the first step toward overcoming emotional eating, or eating in response to feelings rather than true hunger. One way to increase your self-awareness is to start taking note of the reasons you eat: Keep a log for a few days of what you eat and the emotion you feel just before eating.
To get you started on this task, try to identify whether you are experiencing some of these common triggers of emotional eating:

Stress and anxiety:

Whether they're reacting to a hard day at work or experiencing anxiety about an upcoming change in their lives, many people use food to provide comfort and relief.
Loneliness: It's common for people to try to fill the emptiness they feel with their favorite unhealthy foods.

Anger:

Whether they're angry or frustrated with themselves, another person, or a situation, some people try to stifle their feelings with food rather than confronting an issue or a person head-on.

Sadness, depression, or hopelessness:

Instead of facing feelings of sadness or depression, people often overindulge in unhealthy, "comfort" foods, thinking that will make them feel better.

Boredom:

When people have nothing to occupy their minds or their time, they often pass the hours by eating. Remember, being aware of the emotions that trigger your unhealthy behavior will help you learn how to better deal with them. When you feel an emotion arise that you know will tempt you to overeat, try a healthier activity instead — go for a walk, call a friend, or take a bath. Make a list of the healthy activities you are most likely to do on a note card or Post-it so you can easily consult it when needed.
Reviewed by Holly G. Atkinson, M.D.

The next time you identify with the symptoms of emotional eating try turning to some sort of physical activity instead of reaching for the junk food! You will find that exercise can be very rewarding, going for a brisk walk, or completing an exhilarating workout, will satisfy you and you won't want to reach for those comfort foods anymore!

Get Fit, Fight Emotional Eating with exercise!
By Juhie Bhatia
It's not unusual for people to raid the fridge when they have too much time on their hands, feel kind of blue, or are stressed out. But eating in response to feelings instead of hunger (called emotional eating) can hurt your waistline and your health if it becomes a habit. The key to overcoming emotional eating is to identify which emotions trigger your overeating and then to substitute a healthier activity when those feeling hit. When you get busy with something else, the urge to eat usually passes.
One of the best substitutes for eating is physical activity. It doesn't have to be a one-hour gym workout (though that's fine too) — a short walk is enough to get your blood pumping and to take your mind off food. You can even try stretching or doing some yoga if you prefer a lower-intensity activity. Exercise is also great for your health and can provide a remedy for many of the emotions that lead to overeating. For instance, it can help calm your nerves if you're feeling stressed or anxious, two common emotional-eating triggers. Here are some other ways that exercise can help you conquer emotional eating:

A natural pick-me-up:

Exercise can stimulate the release of feel-good chemicals called endorphins, which improve your mood naturally. This can help combat the feelings of loneliness, sadness, depression, or hopelessness that can accompany emotional eating. Consider recording your activity in a journal once you're done, so you don't forget how great the exercise made you feel.
Regain control:

Do you head to the fridge because you feel a lack of control? This can be the result of normal life events like going through a difficult breakup or being a caretaker for an ill family member. Food can make you feel like you have control over some part of your life. But getting fit can also help you feel this way, since you get to pick the exercises, where you exercise, how long you do it for, etc. — and it's a healthier way to regain that control. You'll feel better physically and psychologically when you take the actions necessary to get fit.

Exercise loves company:

Instead of turning to food for comfort, why not turn to a family member or friend? Ask someone to be your exercise buddy: The two of you can not only work out together, but you can get the emotional support you need. It's more fun and motivating to exercise with other people. In the end exercising with a fitness buddy when stress and emotions hit benefits everyone.
Reviewed by Holly G. Atkinson, M.D.

What better reason to get started today with a Beachbody program! So put down those potato chips, or candy bar and turn to one of the many fun, heart pumping, ab-ripping, body sculpting programs that will keep you motivated keep you moving, and keep your emotional eating from controlling you!

Coach Judy

LET ME BE YOUR COACH! I CAN HELP YOU GET STARTED TODAY!

"ARE YOU EATING ENOUGH?"

2008-11-21T07:09:00.005-06:00

I read Jillian Michaels daily tips from the Biggest Loser. As I was reading her post today, it re- mined me of how typical people think about "dieting" to lose weight. Most people think they need to restrict the amount of calories they consume to a ridiculously low number in order to drop the extra pounds. What they don't realize is that they are doing more harm than good.

Are you trying to take off some extra pounds before the holidays? Are you consuming less than 1200 calories a day? If so, then you may be jeopardizing your metabolism to burn those extra pounds!!

HERE IS WHAT JILLIAN HAD TO SAY!

Are You Eating Enough? I know this isn't what you're used to hearing this time of year, but it's important to make sure everyone's got it straight. You're all trying not to go over your allotted calorie amounts for the week, but how many of you aren't eating enough calories? It may seem like a bright idea to cut a hundred or so calories from your diet each day, but that's a dangerous — and incorrect — assessment of your dietary needs.
It is absolutely 100 percent essential to eat enough calories! If you don't, it will destroy your metabolism. It's like telling your body that you're starving. If your body thinks it's starving, your metabolism will shut down.

Not eating enough calories will also force the body to cannibalize muscle and hold on to fat. The body considers muscle to be expendable during periods of starvation, and it considers fat to be necessary to insulate your organs for survival.

Finally, a deficit of daily calories will lead to a horrible cycle of yo-yo dieting. You'll starve yourself and end up losing muscle, and when you begin to eat the right amount of calories, your body will pack on the pounds in anticipation of another "famine."

What can you do to break the cycle? If you're a woman, set your calories at 1,400 steady — don't vary them. I almost NEVER say that, but in order to get your metabolism back up to speed and set your body right again, you're going to need consistency and time.

Stay on this calorie allowance and exercise at least five hours a week. You probably won't lose weight for at least four weeks, but the good news is that you won't gain either, and hopefully we will have gotten your metabolism back on track permanently. After about four weeks or so, you should start to lose weight, and then you can begin to vary your daily calorie intake — as long as you never drop below 1,200 calories. Now, go get something to eat!

Click here to view me working out with Debbie!

2008-11-14T15:34:00.006-06:00

Power Blast Video by Perry Tinsley

Thanks to Perry Tinsley, a fellow Beachbody Coach, who filmed the footage and produced this mini video of Debbie Siebers Live in Appleton, WI. While Debbie was visiting her hometown on October 25th in Wisconsin, she held a workout class for anyone who dared to come workout with her. The workout was invigorating and the chance to work with Debbie Live was a great honor. We all had a great time being around Debbie, her energy was very contagious.

Most of this footage in the video shows a great example of the routines that Debbie put together for the Slim in 6 program. This workout is great for fat burning and increasing mobility and endurance.

Please be patient, it takes a while to open the video, but it is worth the wait!

Enjoy!