October 2016 Newsletter


Welcome to Fall!

Are the leaves changing by you? Last weekend Brian, Darcy and I went up to the mountains to see the Aspen foliage. It was breathtaking.

Brian and I finished the 21 Day Ultimate Reset on Sunday and celebrated 7 years of marriage on Monday. It was great to do this amazing program together and Brian really helped out, cooking when I got stuck late on clinics. I lost over 5 pounds and 6 inches just by following this clean eating program!

I am happy to say I have kept up the healthy eating and started back on my workouts. On October 3 there is a one-day sneak peak of our new kick boxing/martial arts workout Core De Force exclusively on Beachbody on demand – see below for more info! (You can start a FREE trial 30-day trial to Beachbody on demand if you want to check out. Sign up FREE HERE). There WILL be a Core De Force exclusive challenge group so message me to get details.

I will also be following the 21 Day fix eating plan before going to the Coach Leadership Conference later this month in San Diego. So Excited to workout LIVE with Jericho, Joel and Autumn! Brian is coming too so we are making it a little vacation. Yep, an Amazing trip to San Diego just for being a Top Coach in the company which just means I have passion for helping others gain health and wellness as well as help them gain financial freedom (nothing comes easy, but all if doable with hard work!).

I talk a lot about Coaching and it is because it changed my life is so many wonderful ways. I started for the 25% discount and keeping myself accountable. We have coaches on the team that take advantage of just the discount to those covering house payments and many are working towards (or already have) left their full time jobs to have time with their families. Coaching does not take a lot of time and we have lots of training to help you reach your coaching goals, discount or more. Check out our NO Obligation, Coach Sneak Peak starting Monday!

I wrote a blog post awhile ago about the Ultimate Reset which you can check out here. (If 21 days sound way too long, try the 3 Day Refresh, many of the meals are similar and its a great way to jump start some weight loss, lose a few inches, gain energy etc.) This Asian Stir Fry recipe is one of my favorites from week 3 of the Reset.

OCTOBER CHALLENGE PACK SPECIALS – ALL THE TOP ONES ON SALE FOR OCTOBER FOR $140 (last month they are doing this)! 21 Day Fix, 21 Day Fix Extreme, PiYo, Hammer & Chisel, Country Heat, 22 Minute Hard Corps, and more….

Remember, when you purchase a challenge pack you get access to my private premiere Facebook support group! Check out the video about the group (my friend Greg is giving the intro).

This will give you motivation, tips, and support to help you stay active and engaged so you can stay on track and reach your goals. We also give away prizes, make new friends and have a ton of fun! Would you like to take advantage of this special sale and join an upcoming premiere challenge group? If so, email me, or message me on Facebook.

Special FREE gift this month: If you are interested in 21 Day Fix, Country Heat or any other workout program – including On Demand – I’m giving away a FREE $25 Amazon Gift Card to the first 5 people who purchase a challenge pack this month, so act fast! Just reply to this email if you are interested.

Healthy Wishes!

Christina M. Bové, DVM
ELITE Independent Beachbody Coach
Helping people get healthy and fit!
Blog: christinambove.com
Instagram: instagram.com/christina_bove
Facebook: facebook.com/fitcardiovet
Twitter: twitter.com/christinabove
Pinterest: pinterest.com/cbove21/

IN THIS ISSUE: ONE-DAY PREVIEW of Our New Kickboxing/Martial Arts Workout Core De Force on BOD :: Articles: New Program! Core De Force Coming Next Month!; Is Working Out Before Bed a Bad Idea?; You’re Gonna Love the FIXATE Cooking Show! :: Recipes: S’mores Shakeology, Smoky BBQ Spiced Pumpkin Seeds ::
Save Big on Our Most Popular Challenge Packs!

Core De Force - Coming Fall 2016
Our HOT New Workout Core De Force is Available Next Month! Click to Watch a Preview!

Get Ready to Kick Some Serious Fitness Butt with the Brand New Core De Force!

In November 2016, our new super trainers Joel and Jericho are kicking down the doors with their new 30-day workout Core De Force! These guys will tell you – if you want to transform your entire body and shed the belly fat, nothing beats mixed martial arts-style training.

Who are Joel and Jericho? He’s a former Marketing Director for Gold’s Gym and a true fitness pioneer. She’s a former Reebok-sponsored fitness model with an infectious personality. Joel and Jericho spent years as Master Trainers for Les Mills and educated thousands of new instructors around the world.

Here’s how Core De Force works: each workout is broken into 3-minute “rounds” — just like a real boxing match. In those 3 minutes you’ll alternate between addictive Boxing, Kickboxing, and Muay Thai-inspired combinations, bodyweight training, and cardio spikes that kick your fat burn into overdrive. But all that punching and kicking doesn’t just burn calories. Each move, whether it’s a jab or a knee, is rotational, giving you a 360-degree core workout that will tighten up your entire midsection. All you have to do is hit it hard 3 minutes at a time and before you know it — you’re done!

This program is for anyone who wants to lose the belly — whether you’re a beginner or you’re more advanced. There’s even a modifier in every workout and move breakdowns to help you master your hooks and kicks from the get-go.

Core De Force includes 4 MMA-style workouts, 2 bodyweight workouts, 2 core workouts, 1 active recovery workout, 1 quick before-bed stretch routine, a quick-start guide, a 30-day calendar, and an eating plan. Throwing punches and kicks is something everyone can do to get into shape — not to mention it’s a blast! Core De Force is going to be a knockout.

Save Money and Get Fit With Our Most Popular Fitness Challenge Packs!

Beachbody Challenge Packs are the complete package, offering total support for achieving health and fitness goals. The formula? Fitness + Nutrition + Support = Success. And the savings! The Shakeology Challenge Packs are the equivalent of getting a fitness program from a world-class super trainer for just $10! Challenge Packs include:

  • One fitness program
  • One free bonus DVD for ordering through me
  • One month’s supply of Shakeology OR Beachbody Performance Energize and Recover for pre-workout energy and post-workout muscle restoration
  • Nutrition Guide
  • FREE 30-day trial membership to Beachbody On Demand (stream your workouts anywhere!)
  • $2 Super Saver Shipping!
  • Exclusive, private Fitness Support Group
  • You get me as your Coach!

Message me for help choosing the Challenge Pack program that will match your exercise preferences and fitness goals!

Shakeology Challenge Packs – an amazing value! A super trainer-designed workout and nutrition program for JUST $10 with the purchase of Shakeology!

Kickstart Challenge Packs – include the 3-Day Refresh cleansing system to jump start your weight loss with $90 SAVINGS compared to buying each item separately!

Click to Purchase the Challenge Pack of Your Choice!

Is Working Out Before Bed a Bad Idea?

Sometimes nighttime workouts are a necessity: your hours are long, morning responsibilities call, and it’s a nighttime sweat or nothing. But is it a risky move to ramp up your heart rate just a few hours before bed?

In the past we’ve been told late-night workouts can really screw with your sleep. Working out jacks up your heart rate, raises your core body temperature, and sends stimulating hormones like cortisol and adrenaline coursing throughout the body. All of this couldn’t be ideal for fluttering eyelids, right?

The latest research suggests otherwise. A study in the Journal of Sleep Research found that people who exercise vigorously for 35 minutes right before bed slept just as well as they did on nights when they didn’t. And a recent poll by the National Sleep Foundation found 83 percent of people who exercised — regardless of the time of day — reported better and more restful sleep than those who didn’t work out.

So why doesn’t exercise, which can feel as stimulating as a cup of coffee, sabotage our sleep goals? “Most people experience a drop in those stimulating hormones like cortisol and adrenaline within an hour or so after you workout, which puts your body in that relaxed, ready-to-sleep state,” says personal trainer Noam Tamir, founder and program director of TS Fitness studio in New York City. (Loose muscles and a dropping body temp can relax you as well.) “So while you probably don’t want to hit the sheets 10 minutes, or even a half hour, after exercising, most people can get solid shuteye if they lay down an hour or two later.”

But every body reacts differently to working out. Some people simply have a hard time winding down after an evening workout, especially if they just kicked butt or were doing something super social and stimulating. If late night sweats turn you into the Energizer Bunny, skip it.

If you’re don’t generally sleep well or if you struggle with insomnia, a morning or early evening workout might be your best shot at reclaiming some of those lost z’s. “I typically tell my patients to minimize exercise within three hours of bedtime,” says Lisa Medalie, Psy.D., a Behavioral Sleep Medicine Specialist at The University of Chicago who treats patients with sleep disorders.

Insomniacs may want to experiment with workout timing depending on their sleep issues — a study from Appalachian State University found that people who lifted at 7am fell asleep faster than those who either didn’t work out at all or pumped iron in the afternoons and evenings. Those who did their workout at 7 PM, meanwhile, slept through the night better than sedentary peeps and morning exercisers.

Plus, there are other plenty of perks to evening workouts to consider — they can keep you from overeating or drinking after work, and they’re a great way to release any tension that’s built up at your nine-to-five. Just make sure you’re eating enough and hydrating adequately so that you don’t wake up in the middle of the night with a rumbling stomach after incinerating all those calories — a small protein snack before bed can help.

Whatever workout slot you prefer — morning or evening — they key to better sleep is consistency. If the thought of waking up before the sun rises to exercise and still get to work on time stresses you out, for example, don’t force it. Do what works best for your schedule, personality, and mindset. The fewer potential excuses you can give yourself for skipping workouts, the better.

Are you watching the FIXATE cooking show on Beachbody on Demand?

You’re Gonna Love the Fixate Cooking Show!

What do you get when you put a world-class nutrition expert and a top restaurant chef together in the kitchen to cook?

When it’s 21 Day Fix creator Autumn Calabrese and her brother, professional chef Bobby Calabrese, we’re talking about… you get FIXATE, Beachbody’s first-ever healthy cooking show — available only through Beachbody On Demand (BOD).
Fixate is designed to help you plan and prepare tasty and nutritious meals and snacks for healthy weight loss — including vegan, vegetarian, paleo-friendly, and gluten-free options — using simple recipes created around Autumn’s easy-to-use, color-coded portion-control container system.

In each episode, Autumn and Bobby share one of their favorite recipes with container equivalents, so it fits with your 21 Day Fix, 21 Day Fix EXTREME, and Portion Fix eating plans. You’ll get everything you need to create meals that look and taste amazing, while still helping you reach your weight-loss goals.

“It’s so easy to get stuck in a cooking rut,” Autumn explains. “We designed Fixate to help people get more creative with their healthy, portion-controlled eating plans, so they can try new recipes as well as learn to make and containerize the foods they already love.”

Conceived as a follow-up to Autumn’s blockbuster Fixate cookbook, each episode in the Fixate show walks you through a full recipe, with every trick and technique clearly demonstrated. You can even download and print the recipes and grocery lists directly from the BOD site.

Still don’t have Beachbody on Demand? You get a FREE 30-Day membership with every challenge pack purchase! Message me for more about all the benefits of BOD!

Smoky BBQ Spiced Pumpkin Seeds

Pumpkin seeds are such a healthy, low-calorie snack, so if you’re carving jack-o-lanterns this week, roast them in the oven for a high-nutritive snack. Try this smokey, spicy, savory recipe that mimics the flavor of BBQ potato chip seasoning.

Servings: 6 • Serving Size: 1/4 cup Calories: 81

  • 1 ½ cup unshelled, raw pumpkin seeds
  • 1 1/4 tsp onion powder
  • 1 1/4 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp kosher salt
  • 1/4 tsp cayenne pepper
  • 1/4 tsp ground mustard
  • 1/4 tsp light brown sugar
  • 4 to 5 squirts olive oil spray

Preheat oven to 300 degrees. Remove the seeds from the pumpkin; separate them from the stringy pulp and rinse the seeds in a colander under cold water. Shake off any excess water, spread the seeds on a baking sheet and roast for about 10 minutes or until seeds are dry, tossing halfway through.

In another small bowl, combine the onion powder, garlic powder, mustard, smoked paprika, cayenne, salt and brown sugar.

Place the seeds in a medium bowl and lightly spray with oil. Add 3/4 of the spice mixture and toss to evenly coat. Spread the seeds on a sheet pan covered with parchment and roast for 20 to 30 minutes or until brown and crunchy, tossing half way through. Immediately spray more olive oil over the seeds and toss with the remaining spice mixture. (Skinnytaste.com)


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