How are things going? September was quite a month with me starting my new cardiology job and deciding I would challenge myself to run the Hot Chocolate 15K Oct 1st. What I love about each is that they took me out of my comfort zone. Starting a new medical department has been interesting to say the least. As for the 15K, I cross- trained with running and weight training with 21 Day fix extreme. I can tell you that it was not easy but I did it! Totally enjoyed some yummy Hot Chocolate post-race. Brian did awesome in the 5K, coming in second in his age group.
I can tell you I am getting into best shape I have been in the last few years and it all comes down to thinking before I eat, making a plan and tracking! I have been doing a lower carb meal higher fat plan with my Shakeology and it’s really game changing. I’ll be sure send some recipes over the next few weeks. Here has been one of my favs: Eggplant Pizza Bites.
Also, I am excited to share an all new workout, called Clean Week coming NEXT Week! Premiering October 3 (yesterday) Clean Week is a new 7-day program that’s your gateway to lasting change, one day at a time. You’ll be able to “try on” a week of healthy eating and exercise—and see just how good you can feel. Clean week is led by Beachbody’s new celebrity trainer, Megan Davies! I’ll tell you all about Megan later in this newsletter. Now is a GREAT time to jump start the holidays in a healthy way. Message me to get started.
I’m hosting a private challenge group for Clean Week starting on Monday, October 16th, would you like to be part of it? It’s completely FREE and it does not even require a Beachbody On Demand membership or 14 day free trial! Optionally, you will also be able to purchase a Clean Week 7-day kit for $30, which includes 7 packets of Shakeology (regular or vegan) and the clean week meal planner. The program will come with its own 7-day meal plan, shopping guide, and 7 days of workouts. Plus you will have access to my challenge group on Facebook where you will get daily support and motivation.
Are you interested? If so, please message me right away so I can add you to my list, and give you all the information.
7 Tips tips to Lose Fat and Get Healthy and Strong
Cooking at Home Can Help You Lose Weight
Workouts Under 30 Minutes
Coming Soon: Beachbody’s Double Time
Recipe: Vanilla Chai Shakeology
Recipe: Delightfully Baked Apples
Beachbody All Access Challenge Packs are the Best Deal in Fitness!
Free Daily Sunshine Shaker Cup with HD Orders – for a Limited Time
Beachbody introduces Clean Week and brand new Super Trainer Megan Davies October 3!
Start a Healthy Lifestyle in 7 Days with Clean Week!
Coming October 3, 2017, exclusively to Beachbody on Demand, Clean Week is a new 7-day program that’s your gateway to lasting change, one day at a time. You’ll be able to “try on” a week of healthy eating and exercise—and see just how good you can feel.
Clean Week provides a full week of lifestyle changes – Shakeology, clean eating, and working out with my support as your coach. I’ve helped many people CHANGE THEIR LIVES with my accountability groups. If you want a healthier lifestyle but don’t know where to start, Clean Week can help you kick-start healthy habits.
New Super Trainer Megan Davies will guide you daily through quick workouts. Each one focuses on a different aspect of fitness—Cardio, Strength, Core Function, and Flexibility—and together they create a well-rounded program that will help you start moving, feeling good, and getting in shape. It’s just 7 days of simple steps, better choices and consistent habits, but that’s how real change begins.
Meet Your Trainer Megan Davies Wherever you are in your fitness journey, Megan will meet you there. She’s an experienced personal trainer whose simple workout style and motivating, upbeat personality will help turn your health and fitness goals into reality, one step at a time.
Megan began her career as a personal trainer in college, getting AFAA-certified, then spending years training clients before she finally opened her own gym. Her fitness career hit full throttle when she auditioned for Beachbody’s fitness reality show, THE 20s®, and won, becoming a Beachbody Super Trainer and earning the chance to develop her own fitness program. The result? Clean Week.
Now Megan is ready to turn her passion for fitness into your success. She will help you get your best results, especially if you’re a fitness beginner. With Megan, it’s all about having a positive mindset. She knows you can succeed with Clean Week—and so will you.
Clean Week is the perfect introduction to Beachbody’s unique total solution of fitness, nutrition, and support. Once you start seeing results with Clean Week, you can continue your health and fitness journey with other proven Beachbody programs.
Beachbody is heading across the pond! Watch this short video about the company’s United Kingdom launch!
Become a Team Beachbody Coach in the UK!!
That’s right! It’s OFFICIAL! Team Beachbody and the Beachbody Coaching opportunity launces in the UK October 19, 2017!
Many of you have already been searching the internet asking questions like: What is Beachbody Coaching? How do I become a Coach in the UK? When can people in the UK sign up to be a Coach? Well, here’s the scoop!
“What is a Team Beachbody Coach?”
A Team Beachbody Coach is a friend, a supporter, a motivator and a cheerleader who helps others get into the best shape of their lives. A Coach runs online (or in person!) challenge groups to help keep others on track, stay accountable to their own journeys and in turn make a career out of doing so!
A Team Beachbody Coach is a vital role in motivating others to feel more positive about themselves. Coaching is a fantastic way to help at the ground level, make a real difference in the lives of others and keep you focused on your own goals.
Why did Team Beachbody launch in the UK?
Team Beachbody launched in the UK due to HIGH demand for their famous programs like P90x, Insanity, Core De Force, 21 Day Fix and other popular workouts. Since so many people in the UK started to have great results with Beachbody’s workouts, they decided to launch the Team Beachbody Coaching opportunity in the UK so everyone can get even more support and success.
There is another and more crucial reason: 63% of people in the UK are either overweight or obese. That means something needs to change.
How do I Become a Team Beachbody Coach in the UK?
If you or a friend are interested in becoming a coach or customer, reply to this email, and we’ll hit the ground running – together!
7 Tips to Lose Fat and Get Healthy and Strong
How do you get strong and healthy? “Follow smart, calculated, sustainable nutrition programs paired with a healthy mix of cardio and strength training,” Braun says. And make sure to take things one step at a time to make healthy, sustainable lifestyle changes.
1. Talk to the pros
“People need to seek support from the appropriate health professional regarding advice on and treatment with diet, exercise, and possibly pharmacological therapies,” Caleyachetty says. Don’t hesitate to talk to your healthcare provider for advice, guidance, and moral support.
2. Move more
The Centers for Disease Control and Prevention (CDC) recommends that adults do strength training and 150 minutes of moderate activity or 75 minutes of vigorous exercise a week.
If you’re a fitness newbie, you don’t have to sign up for a triathlon the minute you plan on getting healthier. Get started by simply building more movement into your day: Walk while you’re on the phone, take the stairs, park farther away, stand while folding your laundry — do whatever you can to get up and moving more often.
Once you get into the rhythm of getting more daily activity, build on that by incorporating challenging, regular workouts. Remember: Being more active every single day — and making it part of your lifestyle — is key to long-term weight loss and optimal health.
3. Do strength training + cardio workouts
Doing cardio alone isn’t the best route to sustained weight loss. Cardio can burn major calories during a workout, but cardio and strength training will help you build muscle and ramp up your metabolism so that you’re still burning calories even after your workout.
Interval training merges benefits from both cardio and strength. “The most efficient way to burn fat and build muscle simultaneously is to do something along the lines of HIIT training,” Braun says, with programs such as CORE DE FORCE.
4. Add healthy eating habits one at a time
Make it a goal to start eating healthy, but go slow. Making small, gradual — rather than trying to cut all your bad habits, cold turkey — can help you stick with the program. For instance, if you’re not really a veggie lover, simply try adding one serving of vegetables each day, Benté suggests. And rather than counting every calorie, focus on portion control instead.
5. Prioritize protein
Your body needs protein to build, repair, and maintain muscle, and when you’re embarking on a new fitness journey, your protein needs will probably increase. Lean meats, poultry, fish, beans, tofu, Shakeology, eggs, and yogurt are all great protein sources.
6. Cool it on the booze
When you’re in the process of getting healthier, alcohol can really get in the way. We’re not saying you can’t have a drink or two here and there (thank, goodness), but booze adds tons of calories to your day and can also stimulate your appetite and lower your inhibitions — meaning you may reach for pizza and chips when you get home from the bar.
7. Pass on the processed food
Stick with whole foods that don’t come in a box or a bag. Processed foods often include added sugars, preservatives, salt, and other artificial additives that can promote weight gain.
The Bottom Line
Getting healthy isn’t just about a certain number on the scale. “This is for your longevity,” says Benté.
Cooking at Home Can Help You Lose Weight
Take-out, pick-up, and a slew of food-delivery apps makes no-cook eating as easy as tapping a few buttons on your phone. But that convenience can come with a high-caloric cost. One simple — and usually less expensive —way to block those extra calories heading for your waistline? Cook at home.
Science backs it up, too: A 2014 study published in the journal Public Health Nutrition found that people who eat more meals at home consume 200 fewer calories at meals than those who eat out on the regular. And when these home cooks do eat out, they pick healthier options.
Why Cooking at Home Can Help You Lose Weight
It’s not good enough to just eat at home, though — you have to make those meals, too. And remember: Just because you cooked something at home doesn’t automatically make it healthy. (Sorry, but those “homemade” double-chocolate fudge brownies don’t count.)
If you stick with healthy recipes, then you’re definitely giving yourself the home advantage. “The bottom line is that eating at home is healthier for you because it gives you so much more control,” says Meg Hagar, M.S., R.D., and author of Little Book of Kitchen Wonders. You know exactly how much salt or fat or sugar is going into your dish; you also have the power to swap ingredients in (and out) to fit your nutritional and caloric goals.
Eating healthy at home doesn’t have to cost more: A study from researchers at the University of Washington found that home-cooked dinners were lower in fat, calories, and sugar — but not higher grocery bills. The study also found that people who eat at home are more likely to meet U.S. government guidelines for a healthy diet.
The control you get with cooking at home extends to other facets of your health as well: According to the Centers for Disease Control and Prevention (CDC), one in six Americans get sick from food-borne illness each year. Of course, food poisoning can happen anywhere, but when you’re preparing meals at home, you know exactly how food is being handled — and how clean the kitchen is.
Master the Art of Meal Prep
One of the biggest reasons people eat out is for convenience. But that convenience comes at a hefty price: According to data from the USDA, Americans spend almost $3,000 a year eating out.
It’s easier to just pick something from a menu versus shopping, preparing, cooking, and cleaning, especially if you’re crazy busy, but if you arm yourself with some smart shopping tips and time-saving meal plans, you can lose pounds and gain some cold, hard cash.
“I’m a huge believer in batch cooking, or preparing multiple servings of a meal all at once,” says Hagar. “The best part is that I only have to cook a few times a week and I get to eat my own homemade meals all week!”
It sounds easy, but the reality of it can be overwhelming. Start slow, like cooking three dinners at home one week. Then, the following week, add two home-cooked breakfasts. Keep building on each subsequent week until it becomes a habit to cook at home, instead of eating out.
How to Eat Healthy at Home
Restaurants use everything from color to music to influence what you eat — and how much you spend — at their establishments. Follow their lead by creating an environment at home that supports healthy eating and habits:
Put your meal on a plate before you sit down to eat; no eating out of bags or boxes of food.
Keep healthy foods like fruits and nuts easily accessible and tuck the less-healthy temptations in the pantry or cupboards.
Put away all electronics — be mindful of what you’re eating and how much. “At home, you can turn off distractions while eating, allowing you to really tune into our hunger signals and avoid overeating, ” says Hagar.
Use portion-control containers to make sure you’re eating a balanced meal. “Load up on veggies and lean proteins plus a small amount of complex carbohydrates to make your plate look more full of food,” she advises.
Don’t beat yourself up if you eat out more than you plan to. Just roll with the punches and know that making the switch to healthy cooking and eating, like with any new habit, takes time to master.
No Time to Exercise? These Workouts are Under 30 Minutes
We all know there aren’t enough hours in the day, but that’s no excuse to skip a sweat session. You can crush your daily workout in less than 30 minutes
If you’re reading this, you’re probably pressed for time, so without further ado, here are a few of our quickest and most efficient workouts under 30 minutes—there are even some 10-minute routines.
If You Have 30 Minutes to Work Out
21 Day Fix and 21 Day Fix Extreme
Sculpt a strong, lean physique in 30 minutes with 21 Day Fix, featuring Super Trainer Autumn Calabrese. These easy-to-follow workouts use dumbbells and resistance bands to provide an efficient, full-body workout every time. If you’re already pretty fit, try 21 Day Fix EXTREME, which revs up each move for greater intensity.
You might not make it the full 30 minutes of this intense cardio routine your first time out—but that’s the point. With INSANITY MAX:30, by Super Trainer Shaun T, you’ll jump, crunch, and burpee those calories off as you find your max—and then blow right past it. Bonus time-saver: there’s no equipment required; you can literally do this one anywhere.
Yep, there’s a half hour version of P90X—P90X3! Super Trainer Tony Horton gets you extreme results in just 30 minutes with an eclectic mix of workouts that use chin-up bars, resistance bands, dumbbells and sometimes no equipment at all.
If You Have 25 Minutes to Work Out
Incinerate calories with another one of Shaun T’s fierce cardio programs, FOCUS T25. These short, intense workouts that occasionally require weights or resistance bands get you in and out in 25 minutes (hence, the program’s name), and are designed to maximize fat loss. How, you ask? NO REST.
22 Minute Hard Corps
If you’ve got 25 minutes, you’ve definitely got 22. This basic-training-inspired program uses military drills for simple, highly effective cardio and resistance workouts designed to burn fat and get you in fighting shape. Plus, it comes from Tony Horton, the same trainer who created P90X, so you can be sure that you’ve got your work cut out for you. Lastly, you’ll need pull-up bars (or resistance bands) and dumbbells (or sandbags) for this one.
TurboFire is a super intense cardio program from Super Trainer Chalene Johnson with workouts ranging between 10 and 60 minutes. In a time crunch? Try the program’s HIIT (high intensity training) workouts, including HIIT 20 and 25, Upper 20 and Lower 20.
If You Have 15 Minutes or Less to Work Out
10 Minute Trainer
You’ll be surprised at the results you can get in just 10 minutes a day. Work your legs, arms, core, shoulders, back, chest, heart, and lungs in total body workouts that last just a little longer than it takes your coffee to brew. It’s not easy, but it’s designed to get you great results.
Great Body Guaranteed!
Five power-packed workouts from trainers Tony Horton and Debbie Siebers—all under 11 minutes. This Beachbody Classic was created to slim and tone your thighs and arms, define your abs and butt, and teach you how to stretch it all out in the time it takes to boil pasta. The perfect pre-dinner workout.
Total Body Solution
Get down to basics with Total Body Solution. Four of the program’s five workouts are under 15 minutes, focusing on neck, shoulders, core, and knees. Not only does it provide cardio conditioning, but it also focuses on relieving and preventing pain.
These time-friendly workouts and others are all available on Beachbody on Demand. Check them out, and message me if you don’t have a BOD membership.
Coming Soon: Beachbody’s Double Time Workout
Did you know you’re more likely to succeed with a fitness routine—and have way more fun—when you do it with another person? That’s why Beachbody Super Trainer Tony Horton created his first partner workout called Double Time!
Double Time makes getting in shape feel more like play and less like work. That’s because you’ll always have a workout partner to keep you motivated. Could be your spouse, your child, or a friend. Every move takes two people and teamwork—so just imagine how much easier it will be for you to stay accountable for the entire 30 days. Plus, if you two are laughing and focused on working together instead of watching the clock, you’ll want to keep going with your new healthier habits long after you complete the program!
Fun for the Whole Family!
When Tony Horton created Double Time it was with families in mind. After all, how many activities are there for parents and kids to actually do together—aside from watching TV? Well, Double Time is less watching, more doing. It’s something that your entire family can take on…a program that includes daily exercise, learning about a balanced diet, and sharing a healthier lifestyle. This is an amazing breakthrough that supports our premise that “home is where the health is.” And that starts in full swing this November, with Tony Horton’s Double Time!
Vanilla Chai Shakeology
We blended creamy Vanilla Shakeology with black tea, exotic allspice, and a touch of honey.
1 scoop Vanilla Shakeology
1 cup brewed Chai tea, cooled
1 tsp. raw honey
1 dash ground allspice
½ cup ice (add more to taste)
Place brewed tea, honey, allspice, Shakeology, and ice in blender; cover. Blend until smooth.
Delightfully Baked Apples
Baked apples topped with oats, cinnamon and a touch of brown sugar. Easy to make and a great way to use up those apples this fall!
2 large apples, cut in half 2 Tbsp butter, melted 2 Tbsp brown sugar, unpacked 2 Tbsp all purpose or gluten-free flour 4 Tbsp quick oats pinch of cinnamon
Preheat oven to 350ºF. Cut apples in half and remove core and seeds with a small paring knife or spoon. In a small bowl combine butter, brown sugar, flour, oats and cinnamon. Spoon on top of the apple halves and sprinkle with cinnamon. Place on a cookie sheet and bake in the oven for 30 minutes. Serve warm with a scoop of ice cream if desired. – skinnytaste.com
Have you ever considered joining the Team Beachbody family? Spend just over 1 minute watching people just like you share why they love coaching. #iamteambeachbody
The Best Deal in Fitness: Beachbody All Access Challenge Packs!
If you don’t have Beachbody on Demand, you’re missing the best deal in fitness! BOD is a one-year subscription that provides access to EVERY Beachbody workout, PLUS access to any NEW workouts released during the year AND exclusive shows. You can stream BOD and workout anytime, anywhere with your TV, laptop, tablet, or phone!This doesn’t cost as much as you think. A full year of FULL access to Beachbody on Demand is just $99, and the absolute best value are the challenge pack options.
The All Access Shakeology Challenge Pack gives you 24/7 streaming access to Beachbody On Demand, while fueling your body with Shakeology — the superfood shake that helps give you energy, reduce cravings, and accelerates your fitness results. This bundle includes a 30-day supply of Shakeology for just $160!
The All Access Performance Challenge Pack gives you streaming access to hundreds of workouts, plus a month supply of two performance-boosting supplements with key ingredients to help you push harder, increase your energy, improve your endurance, jump-start your recovery, and combat exercise-induced muscle soreness. All this for just $160!
For a limited time, customers who order our new nutrition snack shake Daily Sunshine on HD (home delivery, which auto ships each month) will receive a FREE Daily Sunshine Shaker cup!
Daily Sunshine is a healthy 3-in-1 smoothie for kids that’s been designed specifically for their unique dietary needs. Daily Sunshine comes in two flavors: smooth and creamy Chocolate and fruity and sweet Strawberry Banana. Each is made with organic fruits and vegetables,* organic pea protein, and healthy fats, and has 3 grams of fiber, probiotics from Bacillus coagulans, vitamins C & E, calcium, and vitamin D.