Wednesday, May 19, 2010
Try a sample of Shakeology at Bounce for $5 or buy it at www.teambeachbody.com/bounceaerobics. Click on SHOP!
The Science Behind the Shakeology 3-Day Cleanse
by Steve Edwards, Director of Results
I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you decide to try it.
First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.
How It Works
Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.
We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.
Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.
What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.
Why You Won’t Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.
Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.
Here is the full plan:
The Shakeology® 3-Day Cleanse
The key is to follow the same regimen all three days.
3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner—can include fish or poultry
No dairy or extra sugars (this includes almond and soy milk)!
Drink 2 to 4 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only
1 cup of green tea to start the day
1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)—optional
Ice to taste
8 to10 oz. of water
Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana mango, etc.)
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1 cup of green tea or a detox tea
Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to10 oz. of water
Dinner: Salad with grilled white fish or poultry (roughly 340 calories)
Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
2 tablespoons of dressing—no more!
Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
800 to 1,100 calories per day
2. How often can I do the Shakeology 3-Day Cleanse?
Ideally, you should do it once per quarter (every 3 months)
As the seasons change
Before starting a new workout program
When you feel you need help breaking through a plateau.
3. Should/Can I still do my workouts during the Cleanse?
Depends on the individual
You’ll have less energy than normal, so consider doing it during a recovery week
Try not to do in the middle of P90X® or INSANITY®
4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
Yes! Some people will see results with one or two days
We recommend against continuing the cleanse for more than three days
5. Should/Can I take other Beachbody® supplements during the Cleanse?
Results and Recovery Formula™: No, too much sugar/calories
Others (Omega-3, etc.): Not necessary, but won’t hurt either
Wanna try Shakeology? Come get a $5 sample at Bounce, or go to www.teambeachbody.com/bounceaerobics and click on SHOP!
Thursday, May 13, 2010
10 Uncomfortable truths about Losing Weight
Losing weight IS about being sick and tired of knowing you can do better!
Losing weight IS about your willingness to stop letting food satisfy your emotional needs and figuring out when it’s OK to love it!
Losing weight IS a long-term commitment to exercise and fitness, non-negotiable!
Losing weight IS not supposed to turn you into a food obsessed person, stressing out over what isn’t “authorized” on the plan-instead you must plan for the day by keeping it simple!
Losing weight IS a math problem- You have been taking in more than your body can use, so it’s become a storage unit. It’s time to use up the “fat reserve”- it’s a necessary part of reversing the process, coming out of hibernation!
Losing weight IS about finding out that you can do better and that you are stronger than believe, physically and mentally!
Losing weight IS going to require self-sacrifice daily! All worthwhile things do!
Losing weight IS about peeling off the label that you have been wearing that screams “I know I can do better”, to BE DONE WITH IT-once and for all!
Losing weight IS about becoming discontent will settling for instant gratification, while learning that true pleasure comes from achieving a goal and making new ones regularly!
Losing weight IS one of the hardest things you will ever do, if you make THE BRAIN CHANGE happen - this will be the last book you will need about this subject for your entire life! HOW DOES THAT SOUND??????????
Looking for some good books? Get her "Never Say Diet" books!
Wednesday, May 12, 2010
There has been mixed reviews when it comes to the temperature of your water. I can help clear some of the controversy up for you. Cold water is best!!! I know some of you are gonna come back at me with magazine articles that say luke warm is better, but I'm here to tell you that cold water will help shock your system in a good way!!
So, just to keep this blog short, drink 8 glasses of water a day- more if you workout!!
Saturday, May 8, 2010
NUTRITION HELP DURING THE NEXT 7 WEEKS:
What’s the plan???
The average total amount of calories that you should intake during this challenge is 1500 calories a day. How do you know how many you are eating? Start keeping track!! Keep a journal and write down everything you put in your mouth.
BREAKFAST is the most important meal of the day! It starts up your metabolism which means that you will burn MORE CALORIES throughout the day if you eat a good breakfast! What’s a good breakfast? Well, for some of you, you’ll be eating two; one before your workout and one after. Remember to drink A LOT OF water all day long!!!
BEFORE YOUR WORKOUT: eat a small wheat pita with some PB on it!
AFTER YOUR WORKOUT: how about an egg white omelet with yummy veggies of your choice & feta cheese with a small bowl of oatmeal or some wheat toast? Add some fruit if you worked extra hard in class! Grapefruits are great fat killers!
LUNCH in some countries is the biggest meal of the day! It makes sense because it gives you fuel to do everything you need to do for the remainder of the day til your next snack! So what are some healthy options for lunch? Eat some tuna and a big helping of veggies- you can even put it on a wheat/multi grain wrap! Just make sure to check the calories on the wrap before you buy it! Do you want something hardier? How about some wheat pasta with marinara sauce! Drink water!!!
SNACK TIME is important because you don’t want to ever have that “hungry feeling”. What’s a good snack? Try some yogurt with granola or fruit. Or some cottage cheese with fruit, or even some celery with PB! Oh and remember the water!!!
DINNER is most of our favorite times to go out to eat. Is this ok?? Sure! But only once a week, if that! Otherwise, make some fish, chicken, turkey, or veggie patties with steamed veggies and a sweet potato. Stir fries are great with brown rice, chicken, and veggies! Drink that water!!
SNACK TIME at night isn’t a bad thing!!! Eating after 9pm is ok, too!! Remember, you don’t want that “hungry feeling” especially when you go to bed! Just make this snack low-carb to carb-free! Water!!!
Are you counting? That’s 5-6 small meals throughout the day!!!!!
If you want to see even more weight loss, I recommend replacing lunch or dinner with a Shakeology meal replacement shake! I will have samples here at the front desk for you to purchase and try it! I’m also going to tell you about the Shakeology 3 day cleanse next nutrition session!
GOOD LUCK! LET’S MAKE THIS SLIM DOWN CHALLENGE A SUCCESS!!!
Friday, May 7, 2010
Easiest solution first- walk around your house! Vacuum the living room or mop the kitchen! You'll actually get an extra benefit from doing this because not only will you burn some of those calories and keep your metabolism working, but you'll clean your house at the same time! Woohoo, win win!
Wanna go a little further? How about jogging up and down your stairs? I like to give myself a goal when doing this so it doesn't feel so monotonous. Tell yourself you are going to go up and down the stairs ten times. Then once you've done that, do it ten more times! Although getting all sweaty before bed is the last thing you want to do, let your forehead perspire a bit!
Now drop and give me twenty... YES, pushups! What a great way to burn some quick calories and help your body continue to burn even after you are done! I also like to throw in some squats and crunches, again, giving myself a goal to work with. Twenty of each exercise is a nice place to start. Then if you feel up to it, do twenty more.
My last tip is to drink some water! Sure, you may have to get up in the middle of the night to use the bathroom, but it's worth it. The water will help flush everything out and not make you feel so bloated the next morning.
Ok, now go to bed and get some sleep! Did you know that getting at least eight hours of sleep a night helps raise your metabolism?
Hope this helps on those naughty nights when you are "forced" to eat those deliciously fatty foods. :)
Wednesday, May 5, 2010
NUMBER 1 most IMPORTANT MUST HAVE: a great pair of sneakers!!! Unless you have decided to only take yoga and pilates classes, then you NEED a supportive pair of sneakers to workout in! Find a cross training sneaker with a lot of cushion in the back and the front of the sole! Also, I highly recommend buying a high impact insole to put in those bad boys. Even if you don't do a lot of high impact movements in class, you still want to give your knees extra support. Also, replace your sneakers every SIX-EIGHT MONTHS!! I know sneakers are expensive but they are the most important part of you workout. Without a great pair of sneakers, you might as well jump up and down while kneeling on cement... ouch.
NUMBER 2 MUST HAVE: a heart rate monitor/calorie counter!! How else will you know where you are at? I recommend the kind that comes with a wristwatch and band that goes around your ribs (Polar & Sportline have good ones) or around your upper arm (bodybugg). Once you get one, you'll never know how you survived with it!
NUMBER 3 MUST HAVE: a weekly routine!! You need to have a plan of attack to reach your fitness goals! How many days a week are you going to get to a fitness class? What classes are you going to take? Important questions!! My recommendation is to have a well balanced workout routine of cardio & strength training. Maybe Monday, Wednesday, and Friday you get your strength training in by taking a Bootcamp, INSANE 101, or Strictly Strength class. Then Tuesday, Thursday, and Saturday you get some serious cardio in by taking Turbo Kick, ZUMBA, or Hip Hop! Just make sure to give your body AT LEAST one day off to rest, if not two! You don't want to over-do it because this can lead to injury and can cause you to plateau.
NUMBER 4 MUST HAVE: awesome fitness attire!! Ok, so some of you don't think this is important, but I do!!! I feel that you want to workout more if you feel confident when you look at yourself in the mirrors in class! I mean, you can't help but take a glance at yourself while doing a squat, so make sure you like what you see! Get clothes that make you feel good and are comfortable to move in!
So why don't more people take aerobics classes? It's because they are scared to look stupid in front of others, either because they don't think they will keep up physically or because they don't think they are coordinated enough. Well these are not good reasons for someone to stay off of the fitness floor! There are aerobic classes for everyone, no matter what age, size, or gender! You just need to determine which is best for YOU!
My favs for the "out of shape" person? Hoopdance, Tahitian Groove, Pilates, and Self-Defense! The great thing about these classes is that they are all low impact. After taking a couple of these classes, anyone can jump into Hip Hop, Turbo Kick, Zumba, and Bootcamp!
My favs for the "uncoordinated" person are definitely Bootcamp, Hoopdance, INSANE 101, Circuit Power, and Pilates. These classes have less choreography to follow so no one feels defeated!
Overall, everyone needs to have a well balanced workout plan of cardio & strength training. If you love to dance, take all of the Zumba and Hip Hop classes that you want, but make sure to throw a Bootcamp class in there AT LEAST once a week! If you love the strength training classes, remember to give your muscles a rest the next day by taking a cardio class like Turbo Kick!
Don't have time to get to classes? Buy a workout video that is fun and really works like Turbo Jam (home-video version of Turbo Kick), Hip Hop Abs (the creator, Shaun T, taught me a lot about how teach a great Hip Hop class when I trained with him three summers in a row!), or INSANITY! Go to my website to purchase one of these videos for the days when you can't get to the studio. www.teambeachbody.com/bounceaerobics. Click on SHOP!