3-Day Refresh Kit Info

Summit 2014 brought lots of new things to Beachbody! One launch that I am in love with and CANNOT wait to try, is the 3-day Refresh. We had people who were doing cleanses strictly with Shakeology and while that works, this 3-day refresh packet is intended to provide you with what you need for a cleanse specific formula. Super nutrition, fiber sweep and a high protein vanilla fresh for make up the cleanse kit. With this program you also get healthy snack and dinner options, so that you are not starving yourself. The shakes are satisfying and it's 3 days to reset your body in a healthy way. 

Many other cleanse options on the market are high in sugar and starve your body. The 3-day fresh is a great, healthy way to detox your body. Cleansing can provide you with increased energy and make your body feel awesome. 

We are all busy and one thing I love is that this is 3 days. I know many people work full-time Monday thru Friday and if you're like me... you want to do a cleanse on the weekend. This way you are home, you can prepare your shakes and meals and don't have to worry about running out the door to work and forgetting something. This is quick, convenient and realistically, why would you not want to detox your body? Get rid of the gunk, so you feel good and your body can work at top performance. We only have one body...we need to treat it well.

What comes in the kit?

3-Day Refresh complete kit: regular price $69.95 

                                               coach price  $52.46

• 3 packets of Shakeology (your choice of flavor)
• 6 packets of Vanilla fresh (high protein shake)
• 3 packets of Fiber Sweep (digestive health drink)
• 1 program guide with helpful info, large selection of easy-to-prepare meals and a list of fresh fruits and vegetables to snack on throughout the day

3-Day Refresh kit (minus shakeology) : regular price $59.95

                                                                 coach price  $44.96

*This kit includes everything the Complete Kit offers, except it is for those who are already drinking Shakeology on a daily basis and have it available for the cleanse* 

Be the first to get PiYo and define yourself!

Chalene Johnson has done it again. She is coming out with a brand new program called Piyo!! Summer has just started and this program is 60 days long, so you still have a time to get that body bikini and shorts ready!!! 

Who is Piyo for?

You do not have to be any specific fitness level to start Piyo. Piyo is about flexibility and strength and working your core. It is a high intensity, low impact workout so it's great for people with knee or joint issues. There are no weights involved, you are basically using your own body weight to sculpt and tone for a complete body transformation. 

What do the workouts consist of?

The workouts are 25-45 minutes long.

You can receive your copy of Piyo 2 weeks before it launches if you make me your coach and fill out this form.

As a coach, you can receive 25% off your Piyo purchase as well.  So make sure you ask me how you can get this discount.

Workout Sequence

• Align (46 mins): The Fundamentals (46 mins)
• Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.
• Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.
• Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!
• Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!
• Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!
• Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!
• Sculpt (30 mins) no weights are required for this intense, full-body workout either!
• You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – sign up to get them first here.

Piyo will be released on June 23rd to Team Beachbody Customers. You can score your copy before everyone else and be in my exclusive Piyo test group. This is for a select number of individuals, who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot, you need to be 100% committed!

How does the test group work?

This is a closed Facebook accountability group, where everyone will share their results and provide support for each other.

Fill out this form to be accepted.

 

Kitchen Makeover

Did you ever notice when you stand in front of the fridge you go after what looks good and what takes the least amount of time to prepare. The good fruits and veggies that are hidden in the crisper....well we usually forget about those, because they take time to wash and cut. I don't know about you, but when I'm hungry, standing around cutting vegetables, isn't what I want to be doing.

What can help with this? 

Pick a day before you start your week. Sundays usually work best for most people who work mon-fri. For those of you that have a different schedule, pick a day that you are off and can do your grocery shopping and meal prep. Buy your veggies and fruits at the grocery store, clean them and cut them and display them in clear plastic containers at eye level in your fridge. Now when you open your fridge, you have fresh cut fruits and veggies to snack on. You can also buy pre-cut vegetables at most grocery stores now, if you are running low on time.

Eat this/Not that

Look in your refrigerator for your regular staples. What are some things that are bad (and you know it) that you are always buying. Are there healthier alternatives? 

A good place to start is with the Fooducate App. I love this App! I have the free version and during set-up it will ask you if you want to track or are looking for special dietary preferences like vegetarian or vegan and will also track if you are looking for lowering blood pressure, lowering cholesterol, eating for pregnancy etc. It will give you daily tips and when you are the grocery store, you can scan an item and it will bring up all the facts about it. It will give you a food rating, how many calories per serving along with information about whole grains and fiber etc. It will also give you alternatives.

For example: Wheat thins. It tells me all about wheat things and will give me alternatives if I am looking for something else similar to this.

Some things that I make substitutions for are greek yogurt for sour cream. I no longer buy dressings in the store and instead make my own. I use mainly olive oil and vinegar based dressings now, instead of heavy ranch and creamy based dressings. I rarely cook with butter and use olive oil for everything.

The Pantry

The pantry can be most people's worst nightmare. Why? Because this is where we store our candy and cookies and chips and everything that is not good for us. If you are making a commitment to your health, I suggest you go to your pantry now and throw out the junk!!! Get rid of the chips and cookies! Just throw it away and get it out of your sight and make a promise to yourself to not buy that stuff. 

Do you need to have a brownie mix in the house for a party coming up? Sure, But, put it out of your sight on the highest shelf possible behind something. This way...out of sight...out of mind.  So basically whatever is bad for you, goes at the top and work your way down. Keep things like rice cakes, protein bars, Shakeology, nuts, brown rice, etc. on the lower shelves where they are accessible and easy to see.

Most of the time, I have a list of what is in the pantry and re-stock from there when I am getting low on things. I never have chips or cookies in my house. The only chips you will find are tortilla chips because I have a salsa obsession! lol 

I do this intentionally because if I had cookies and chips, I would be eating them right now! And to save myself from that, I avoid the chip and cookie aisle completely!! I take a sneak peek down the aisle every once and awhile, but then remember the commitment I made to not eat that stuff and avoid it like the plague! lol

Doing a kitchen makeover can be tough and here are a few steps that you can take now to start on the right track:

1. Remove high fat and high sugar temptations from your kitchen

2. Survey your refrigerator for frequently consumed items that you can substitute for lower fat and reduced calorie alternatives

3. Stock up on small plastic food bags, snack containers and clear plastic fruit bowls for display.

4. Spring clean your fridge and make way for fresh fruits and veggies

5. Divide healthy snacks and place in the front/center of the pantry

P.S. Have fun with this guys! This is a great opportunity to spice up your pantry and fridge and add organization and use cute containers and labels :)

Good Luck! 

Herbed Chicken

This is a tasty recipe that is very light and delicious.

Ingredients:

• 8 oz pasta such as spaghetti or linguine
• 1 1/2 tsp basil leaves
• 1 1/2 tsp garlic powder
• 1 tsp crushed rosemary
• 3 tbsp flour, divided
• 1 1/2 lbs thin-sliced boneless skinless chicken breasts
• 2 to 3 tbsp. olive oil
• 1 small onion, finely chopped
• 1 can (14 1/2 oz.) petite diced tomatoes, drained
• 1 1/2 cups unsalted chicken stock
• 2 tbsp. fat free half-and-half

Directions:

• Cook pasta as directed, drain well
• Mix seasonings in shallow dish.
• Reserve 2 tsp.
• Stir 2 tbsp. flour into remaining seasoning mixture in dish
• Coat chicken in seasoned flour and discard remaining flour
• Heat 1 tbsp. oil in large skilled o medium head
• Add chicken in batches cook 2 minutes per side or until golden brown 
• Add additional 1 tbsp. oil as needed
• Remove chicken from skilled; keep warm
• Heat remaining 1 tbsp oil in skillet
• Add onion, cook and stir 3 minutes or until softened
• Stir in 1 tbsp four.
• Add tomatoes, stock and reserved seasoning mixture, bring to boil, stirring occasionally
• Reduce heat to medium-low, simmer 5 minutes
• Stir in half-and-half
• Return chicken to skillet; cook until heated through
• Serve with pasta

Enjoy!

Summer is here! 10 Yummy foods you should be eating now!

Summer is here! (woo hoo) This is the best time of year because of farm fresh produce! One of my favorite things about summer is going to the farmers market and picking up fresh produce. I think it's great we can support out local farmers and I am a big supporter of buying local. Here are 10 yummy foods out right now that you could be indulging in!

Enjoy!

Avocado. This summer fruit often gets a bad rep for its fat content. Too bad, because it's good fat, if eaten in moderation. Fresh, ripe avocados contain non-oxidized monounsaturated and polyunsaturated fats, which can lower blood pressure, according to the American Heart Association. Why do we love this summer fruit particularly in the sunbathing season? It does a great job at filling up your tummy due to its high fat content, so you're not quite as vulnerable to those naughty snacks that keep you begging for more. There's also research that suggests avocados can reverse the aging process by providing plenty of vitamin E to heal damaged skin.

Cucumber. Most of us could use a bit more fiber in our diets. The secret is to also up your water intake, so your food can move freely through your system. Cucumbers have the perfect balance of the two. This veggie is great for those summer months when you get all hot and sweaty. Cucumbers are a tasty, convenient snack food and a refreshing pick-me-up to your salads, sandwiches, and even water. 

Melons. Melons are a summer superfood. They're great, low-calorie snacks that give you a nice, fresh pick-me-up. Melons are full of water; in fact, watermelon in particular gets 92 percent of its weight from water, and its cousins, cantaloupe and honeydew, don't fall far behind. You might notice most of the fruits and veggies that bloom in summer are a great source of water, which of course is Mother Nature taking care of us in the hot, sweaty summer months. Melons do a great job at filling your tummy as well. Full tummy but hot body sounds like a perfect combination for swimsuit season, right?

Corn. You can buy this summer BBQ staple year-round, but it really tastes the best and is most cost effective during the summer months because, you guessed, it's in season. It contains a bunch of digestive enzymes that will help metabolize your food once it hits your intestines. Corn is high in antioxidants, which keep your immune system healthy. (Who wants to be sick in the summer?) It is a fantastic source of fiber, and it contains lutein and zeaxanthin, which help protect you from the sun's harmful rays. So throw some corn on the barbie. It's good for you.

Lemons. Lemon trees are in bloom year-round, so they aren't actually considered a seasonal fruit.  Like cucumber, lemons are a great way to spice up your water. Doing this makes for a natural system.

Green beans. These crunchy, scrumptious little veggies are great raw for a summer snack. They also taste amazing grilled with garlic and lemon, and are so incredibly good for you. They're rich in manganese, a nutrient that helps in the metabolism of carbohydrates. Manganese also metabolizes vitamin E, which fights against the signs of aging (an inevitable occurrence that increases when you're exposed to too much sun). This means green beans should be on your grocery list this summer to help keep your skin beautiful and your body fit. cleanser that aids digestion (warding off heartburn and gas) and stimulates your liver, according to many holistic practitioners. Furthermore, when you squeeze a little lemon in your water, you tend to drink more, which is always good. Lemons are also a great exfoliant, which is super helpful for those summer days when you start to look like a lizard shedding its skin from all that baking in the sun. Finally, it can also work as a teeth whitener to make your teeth even whiter against your tan skin for a stunning smile. So when life gives you lemons, sure, you could make lemonade, but why not stay away from all that refined sugar? Instead, make hair lightener, teeth whitener, exfoliant, and yummy water.

Peppers. Peppers have more flavors and are less expensive during the summer months when they're in abundance. Peppers add vivacious color and flavor to your summer meals and contain a plethora of nutrients. The sweeter bell peppers (red and yellow) are packed with vitamin A, which keeps your skin nice and strong while incidentally fighting off infection. Hot peppers like habaneros, jalapenos, serranos, cayenne, and chipotle peppers are low in calories and have the much-desired benefit of being metabolism-enhancing fat burners. Don't blaze off your taste buds trying to shed pounds, but do add a little heat to your summer plates to help kick-start the pound-shedding process.

Tomatoes. These easy-to-grow backyard buddies contain many nutrients that serve as allies against summer's negative attributes. Tomatoes contain lycopene, which is found to be effective in fighting the signs of aging due to ultraviolet light. So when you cut up a nice, juicy tomato and toss it in your salad, you are actually increasing your chances of keeping the youthful sheen that sun exposure can take away. Lycopene also helps fight against cancer. Tomatoes contain vitamins A and C as well as beta-carotene, which are heavy hitters in the war against free radicals that cause cell damage. 

Cherries. If life were really just a bowl of cherries, it would be one blissful life. Why? Because cherries contain some pretty awesome nutrients. For starters, they contain melatonin, a natural hormone produced in our brain's pineal gland that is known to slow the aging process. Increasing your melatonin levels can offer the benefit of a beautiful night's rest, as well as acting as a pain reliever. Cherries also contain antioxidants (a trend in summer produce, apparently). A 1999 study at Michigan State University found that the antioxidant activity of tart black cherries is greater than plain ol' vitamin E. That's certainly not the pits.

Peaches. Have you ever compared a peach in the winter and a peach in the summer? If you have, you know how obvious it is that this is indeed a summer fruit. Peaches contain many nutrients that your body needs to stay vital and strong, including vitamins A and C, as well as other antioxidants and fiber. Like corn, peaches also contain lutein and zeaxanthin, which protect your eyes from sun damage.

So don't starve yourself of delectable food this season. Summer offers a wide variety of fruits and vegetables packed with nutrients to make you as beautiful as you can be. Take advantage of the season. It won't be here forever.

5 things to cut out of your diet

5 things to cut out of your diet

by Tony Horton

When I begin training new clients, the first thing I do is ask them about their diets. Because if you want to get major results, you have to cut out what I call “food porn”—food that’s doing nothing to fuel your body, and in some cases is actually doing more harm than good. To keep things simple, I tell them there are 5 things that they absolutely, positively, MUST stop eating and drinking if they want to achieve their fitness goals:

1. Processed sugars. I’m talking about white sugar, high fructose corn syrup, sucrose, or pretty much any kind of sugar that came from a factory instead of a piece of fruit. Processed sugar negatively affects your metabolism, your insulin response, even your mood—and all for totally empty calories. Cutting sugar out of your diet means you’re going to have to read some labels, because it is by far the most common food additive in the U.S.

2. Alcohol. Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you’re just undoing everything you’re trying to achieve with your workout.

3. Caffeine. I know there are a lot of people out there who say caffeine can give your workout a little extra “oomph.” Obviously, it can give you some extra energy to make you push harder, but the cost is that it increases cortisol levels in your body, which inhibits lean muscle growth. Plus, it can negatively affect your sleep patterns, and you’re better off working out when you’re rested than when you’re juiced.

4. Anything with a face. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. There are plenty of excellent vegetarian protein sources, like beans, tofu, and nuts, so you can eat clean while you get lean.Gluten. Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. The name comes from the Latin word for “glue.” You don’t need to eat glue. Even if you’re not one of the millions who are sensitive or allergic to gluten, you’ll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.

By eliminating these empty or harmful “foods” from your diet, you can start turning your body into the well-oiled machine nature intended it to be. By eating a diet rich in fruits, vegetables, and whole grains, you can give yourself the premium fuel to get into the best shape of your life.

Peace,
Tony

Beachbody Summer Sale

Beachbody Summer Sale is here!

From today - June 9th, Beachbody has super awesome discounts on some of my favorite programs. This is the time to buy, especially if you have been hesitant because of price. So, if you have been teetering on if you want to go for it or not, I suggest you take this opportunity to purchase at these discounted prices! Up to 50% off?? That's unheard of!

Here are the deets:

Workout Programs 

• P90X  Originally $120  Discount 50% off = $59.90  (coach price $44.93)
• P90X2 Originally $120  Discount 50% off = $59.90  (coach price $44.93)
• Les Mills Pump Originally $166  Discount 50% off = $82.93  (coach price $62.20)
• Les Mills Combat Originally $60  Discount 40% off = $35.91  (coach price $26.93)
• ChaLEAN Extreme Originally $90 Discount 34% off = $58.95  (coach price $44.21)
• Tai Cheng Originally $120  Discount 50% off = $60 (coach price $44.57)
• Slim in 6 Originally $39  Discount 37% off = $24.95  (coach price $18.71)
• Hip Hop Abs/Rockin' Abs Originally $20  Discount 50% off = $9.95  (coach price $7.46)
• Insanity: The Asylum + Free Chin up Bar Originally $149.70  Discount 40% off = $89.87  (coach price $67.39)

Equipment & Gear

• Barbell Weights 5 lbs. Originally $16.90  Discount 50% off = $8.45  (coach price $6.34)
• Barbell Weights 10 lbs Originally $31.90  Discount 50% off = $15.95 (coach price $11.96)
• Les Mills Combat Gloves Originally $40  Discount 50% off = $20  (coach price $14.95)
• P90X Chin-up Bar Originally $60  Discount 33% off = $39.95  (coach price $29.96)
• Stability & Medicine Ball Pack Orig $130.85  Discount 85% off = $19.95  (coach price $14.96)
• Foam Roller Originally $30 Discount 40% off = $17.95  (coach price $13.46)
• Team Beachbody Apparel Prices Vary. Free shipping! 

Stuff is going to go fast guys, so if there is something you want, or have wanted for awhile... Do Not Wait!! This stuff sells like hotcakes so make sure you get your hands on what you want!

This is the first time that I have seen P90X the program that started it all for me on sale! This is a great discount and a great program. I wish it would have been this cheap when I started! I know that many people like to shop Amazon and Ebay for these programs, but from Amazon and Ebay you won't get the coaching and help and accountability that you can get when you buy these and get into a Challenge group. By purchasing from beachbody directly, you get all the bells and whistles when  you open the box, but you also are joining a huge support system and community of people that want to help you. 

I am happy to help you on your fitness journey and would love to add you to a group of mine so you aren't left out in the cold wondering what to do. We ALL need a support system and do not want you to go it alone. 

Make a commitment today to yourself to work towards the body you want and the goal you have wanted for a long time. Email me to get started today: teambeachbodynls@gmail.com

Good luck guys and make a change in your life today!! I know you can do it!