Weight Loss Plateaus

 I Love the articles that Beachbody posts and send to my e-mail. They always seem to come at the perfect time and I always have someone in mind who I know this would benefit right now!!

Read on and Enjoy!

 

5 Ways to Break through Dreaded Weight Loss Plateaus

Justine Holberg You're tracking calories, working out each day, then bam! For a week or two, the scale refuses to budge . . . and you realize you've hit a dreaded weight loss plateau. Now what?


Even though it's completely normal to hit a snag in your fitness journey, a perceived setback like this can send even the most dedicated dieter off course, away from healthy eating and toward cookies, cake, and pizza. But you can be strong and start getting back on the weight-loss track again. Try at least one of the following techniques, and there's a good chance you'll burst through your plateau in no time.
Here are five important things to know about hydration and exercise:

1. Zigzag your daily calorie intake. In theory, you've got to eat less to lose more, but this isn't always the case. Sometimes you just have to shake things up. Here's one way to do it: If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing. There's no magic number that works for everyone, so you'll have to experiment until you find the right calorie levels for you.
   
   According to Beachbody Director of Results Steve Edwards, what happens when you zigzag is that you force your body to choose how many calories it needs to recover from the rigors of your exercise program.
   
   "Most people who hit a plateau are undereating. If you are indeed undereating, adding calories for a few days, then lowering them again, will help you force your body into a hormonal response that will not only help you break out of a plateau, but—as you learn to recognize the signals—will teach you how much food you should be eating."
2. Switch up your exercise routine. If you do the same workout each day, eventually it can start to become less challenging, and (unfortunately) less effective. If you push yourself to new levels of strength or exhaustion, you'll almost certainly see a shift. Here are some ways you can challenge your body:
   
   • Swap your jog for a bike ride.
   • Try weights with your cardio routine. (ChaLEAN Extreme^® or RevAbs^® can help you do this.)
   • Add intervals of high intensity to really make you sweat. (INSANITY^® is a great workout for this.)
   • Drop to the floor for 10 push-ups right now!
   The idea is to try something different. According to Edwards, "The better you get at something, the easier it becomes. That's why we're always telling you to add more weight as you get stronger, and to move faster and jump higher as our programs progress. But it's also why all of our programs have phases of training. As your body adapts to stimulus, you need to change that stimulus in order to keep results happening."
   
3. Eat some almonds. Almonds are a great snack, plus there's some research that indicates that they can help you burn fat. That's because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. A study published in the International Journal of Obesity compared two groups of people who ate a 1,000-calorie-a-day diet. As part of their daily diet, one group ate 3 ounces of almonds every day. The other group ate a mix of complex carbs. What happened? The group that ate the almonds lost more weight.
   
   So next time you grab a snack, try a small handful of almonds, or as Edwards says, "Any nut, really. While almonds are one of the better nuts, all of them have a similar nutritional profile and make excellent snacks. That research probably would have turned out similarly if they'd used walnuts or filberts or whatever."
4. Get more sleep. This may seem like the opposite of number 2, but the truth is is that you could be training too hard, which is about the quickest way to hit a weight loss plateau, because an over-trained body holds on to weight as if it were starving to death. There's no better way to test this than to try and sleep more. The reason is that your body recovers much more quickly from exercise while it's asleep, and if you're burning the midnight oil while trying to do INSANITY, you could easily plateau from lack of recovery time.
   
   In a recent study at the University of Chicago Medical School, researchers found that during a period when study participants were deprived of sleep, they metabolized glucose less effectively. Additionally, they had higher levels of the hormone cortisol, which has been shown to impair memory, increase insulin resistance, and slow recovery in athletes.
   
   "There's a good reason why five-time Tour de France winner Eddy Merckx said, 'The Tour is won in bed,'" says Edwards. Your body's recovery response during deep sleep is only rivaled by performance-enhancing drugs. When you're on the borderline of overtraining, getting more sleep is the first thing anyone should try."
5. Relax. Believe it or not, the one big thing besides diet and exercise that can cause you to plateau is stress.
   
   
   When you're stressed, your body sends out higher levels of the hormone cortisol that, as stated in number 4, can encourage your body to hang on to fat. "Cortisol is actually a performance-enhancing hormone," says Edwards. "But it's gotten a bad rap because we've begun living our lives at too high a volume. Cortisol is released at times when the body is in an emergency state. It increases performance, but only over a short period of time. When cortisol is released and forced into action at regular intervals, it causes your body to wear down and switch to more drastic means of survival, like holding on to excess amounts of body fat. Your life shouldn't feel like one big emergency. As a society, we need to learn to be more tranquilo, as the Spanish say."
   
   We get stressed for many reasons, almost all of which are influenced by the society around us. One of the best ways to combat stress is to get some alone time to chill. If you're the type who can't let go, try some forced relaxation techniques, of which yoga seems to be one of the most effective. There's something special about the mind/body interaction of yoga that forces a relaxed state even from the most stressed of us.
   
   If you feel you need a lot of help, dig into an intense course, like P90X Yoga X. For others, something lighter, like Yoga Booty Ballet^® Pure and Simple Yoga, will do the trick. If you're not into yoga, then consider at least adding some stretching into your schedule. Most of Beachbody's programs have at least one stretching session. TurboFire^® even has two!

Now are you ready to break through that plateau?

Fruit Salad-Grilled

Clean Eating Recipe:
Vanilla Fruit Salad

 

Ingredients:

 

1 pineapple, cored and sliced

 

2 mangoes, pitted and sliced

 

2 large underripe bananas

 

1 tsp. vanilla extract

 

2 Tbsp. lemon juice

 

2 ½ Tbsp. orange juice

 

Instructions:

 

Place fruit in shallow bowl. In a small bowl combine vanilla extract, lemon juice, and orange juice. Drizzle fruit with juice mixture and toss gently to coat.

Prepare grill by rubbing 1 tsp. olive oil onto grate. Place fruit on grill over medium high heat for 2-3 minutes. Turn with tongs and grill for another 2-3 minutes.

 

Place fruit in alternating layers in a large bowl. Serve immediately. Makes 8 (3/4 cup) servings.

 

Nutritional Information (per serving): Calories: 98, Fat: .5 g., Carbs: 25 g., Protein: 1 g.

 

The Bombshell Dynasty is not all women. Checkout the guys who go above and beyond!

Team Dynasty men on the front line!

Are you a Greek or a Traditional?

You're not alone if you have ever wondered, "What's the difference between Greek yogurt and regular yogurt?" I've been asking myself this question every time I walk by the yogurt sectioni nthe grocery store and see that ALL of the Greek yogurt is gone! Is it Really that amazing?!

I decided to give it a try once, a few weeks ago. I took about 3 bites, I was Really trying to like it. But I was looking for that sweet smooth taste and texture of regular ole dessert flavored yogurt. The greek tasted like Sour Cream. So, here I am again, giving it another try. Still has a very tangy flavor, but I'm working with it. I've added some granola and doing my research on the difference. Here is what I've found and wanted to share with you. Enjoy! :)

Greek yogurt's popularity has been skyrocketing lately, and you may wonder what all the fuss is about. Is Greek yogurt more nutritious than regular yogurt? With nearly 28% of Americans now eating yogurt on a daily basis, it's a question worth investigating.



   
Yogurt comes from milk that has had healthy bacteria added, causing it to ferment. During this process, yogurt thickens and takes on a slightly tangy taste. Yogurt is then strained through a cheesecloth, which allows the liquid whey part of milk to drain off. Regular yogurt is strained twice, while Greek yogurt is strained three times to remove more whey (leaving a thicker consistency).
   
While all yogurt provides numerous health benefits (including probiotics), the nutritional stats for Greek yogurt and regular yogurt do differ. Here's how the two stack up:

Protein - Greek yogurt has almost double the protein of regular yogurt. Eight ounces of Greek yogurt has about 20 grams of protein, whereas regular yogurt provides around 11-13 grams. Greek yogurt's high protein content makes it a favorite among people trying to manage their weight as it helps ward off hunger.

Carbohydrates - Greek yogurt has fewer carbohydrates than regular yogurt. This could be beneficial to diabetics, who have to watch their carbohydrate intake.  
Calcium - Regular yogurt has about three times the calcium of Greek yogurt. Both are still considered good sources of calcium, but women who don't get enough calcium from other foods may want to stick to regular yogurt for its bone-building benefits.

Sodium - Greek yogurt has half the sodium of regular yogurt.

Calories - Plain, nonfat versions of Greek and regular yogurt have a similar calorie count per serving, but added sugars can significantly increase the calories of either variety.



Texture - Greek yogurt is much thicker and creamier than regular yogurt because it's strained more. Greek yogurt can also be used in cooking as it does not curdle when heated like regular yogurt.

Cost - Unfortunately, you'll likely spend twice the money on Greek yogurt. This is largely due to escalating customer demand, as Greek yogurt's taste, texture, and great nutritional profile keep consumers coming back in droves. Greek yogurt also costs more because the extra straining requires much more milk, so it's a more concentrated source of protein.


  
Although most people snack on yogurt, don't underestimate its versatility. Both types of yogurt can be used as lower-calorie substitutes for fatty ingredients. Swap out eggs and oil in baked goods for Greek yogurt, or use either yogurt type in place of full-fat sour cream, heavy cream, mayonnaise, or cream cheese in recipes. Both types can also be used in place of other high-calorie ingredients in dips, sauces, salad dressings, smoothies, and desserts. 

   
Yogurt is often touted as an ideal health food, and it can be if you choose the right kind. As with both Greek and regular yogurts, be sure to choose low-fat or nonfat varieties, and opt for those with little to no added sugar, as this ups the calorie count.

(nutritional info written by  Kari Hartel, RD, LD is a Registered Dietitian)

The Ultimate Shakeology Comparison Chart

via BeachBody CEO Carl Daikeler - "Seriously, Shakeology has no comparison. Other shakes may try to sound like Shakeology, Look like Shakeology, & pretend to be as good for you as Shakeology. But if you look close you can see the difference. Once your customers try it, they will FEEL why it is the fastest growing product at Beachbody. We didn’t cut any corners. The ingredients on the label are at incredibly effective levels. No lip service in this formulation; It’s the premium shake because it’s premium quality. Your body will thank you for it with more energy, renewed regularity, weight loss, & a sense of well-being that you only get when your body has been truly “fed” the nutrition it has been missing. Take it from a veggie-phobe, this shake is saving my life from the eating habits of a second-grader. Shakeology… It does a body better!"


 I can't go a single day without my Shake because I know how good it makes me feel. If I miss a day (I've tried it) I get intense sugar cravings and my belly does not feel very good the day after. Having just One shake a day, however I choose to mix it, has improved my health in more ways that I can count.

When you're ready to give it  a try for 30 days let me know!
Jaydpaul@gmail.com
www.teambeachbody.com/momyfied

Gym Membership vs Beachbody Program

For all of my frugal people out there! I am ALL about saving $$$   Keep in mind this doesn't even begin to cover the cost of what a Personal Trainer would cost you at each particular gym on top of the membership fees!

Gym Membership Costs VS Most Popular Beachbody Programs

LA Fitness: $9.95 per Week, $517.40 per YEAR!!
Fitness Works: $29 per month, $348 per YEAR!!
Gold's Gym: $29.99 per month (2 yr contract), $359.88 per YEAR!!
24 Hour Fitness: $36.99 per month, $443.88 per YEAR!! OR one year contact for full price of $299.99
Bally Fitness: 2 yr contract- $479 upfront, OR $14.99 bi-weekly, $389.74 per YEAR!!

AND THESE PRICES DO NOT INCLUDE GAS TO AND FROM, PERSONAL TRAINING, COST OF WORKOUT CLOTHES, TOWELS, GYM BAG, OR TIME!!

Beachbody Programs, One Time Fee

P90X: Retail-$119.85, Club- $107.87 (Need little equipment, can use some household items)
Turbo Fire: Retail- $119.70, Club- $107 (Equipment included!)
Brazil Butt Lift: Retail- $59.85, Club- $53.87 (Equipment Included!)
Chalean Extreme: Retail- $89.85, Club- $80.87 (Equipment Included!)
INSANITY: Retail-$119.85, Club-$107.87 (just your body)

I can bet that when you are going to the gym you're not getting the Best full body workout either and pretty much stuck doing the same thing over and over. Your body will not change and you wont have the results you really want unless you're getting help and advise. Beachbodies programs are lead and taught by the Best Personal Trainers you could get and you WILL make an amazing transformation!

Suma Root: Shakeology Spotlight

Suma also called Brazilian ginseng. One of the most controversial ingredients in Shakeology and I feel could use some explanation to show what good it does and how it can help you. It is used in the powder form in Shakeology.

Suma is said to support hormonal balance, reduce inflammation, inhibit cancer and leukemia cells, enhance immunity, increase libido, and a provide a number of normalizing and rejuvenating effects. One of the reason for its myriad effects may be its ability to increase oxygenation and energy efficiency at the cellular level. 

Also included in Suma Root are nineteen different amino acids, a large number of electrolytes, trace minerals, iron, magnesium, zinc, vitamins A, B1, B2, E, K and pantothenic acid, plus beta-sitosterol, stigmasterol, allantoin, germanium, silica, glycosides, nortriterpenes and beta-ecdysterone.

Suma Root has recently gained great worldwide popularity as a treatment for exhaustion and lack of stamina. It is found in the ravines of the upper Amazon rainforest; and in addition to its traditional use as the herb that will be of help "for all ailments," it has also long been used as an important herbal remedy by the native population of Brazil for the treatment of wounds, skin problems, lack of energy, ulcers and as an aphrodisiac and relaxant. In modern Brazilian herbal medicine practices, Suma Root is employed as a cellular oxygenator and taken to stimulate appetite and circulation, enhance estrogen production, balance blood sugar levels, support the immune system, strengthen the muscular system, increase energy levels and improve memory. Some of the constituents in Suma include saponins, (including pfaffic acid), as well as derivatives therefrom that have been patented in Japan in anti-tumor drugs.