Check out the Tips & Recipes below! Have health & fitness goals?Be sure to sign up to have me as your FREE Coach!
Welcome to May! I can’t believe this spring has gone so fast, summer is just around the corner!! It’s been a crazy week on clinics, but luckily not on call this weekend so got in a 5 mile run Saturaday and a great hike with Brian Sunday at Rocky Mountain National Park.
Also, EXCITING News!! As an ELITE Coach, I have been trying out ShaunT’s new workout CIZE and its AMAZING! I have been torching calories and don’t even realize I am working out!! I have like 2 left feet,lol, but ShaunT is whipping me into shape and helping me learn to dance. Can’t wait for out group in July! Get on the wait list here: http://bit.ly/1CPVTrcor email me.
I have also gotten all the new Performance Supplements to try and I am in the Beachbody Test Group. So far I have tried the ENERGIZE, RECOVER and HYDRATE for the past few days. Sunday after our long hike, I tried the RECHARGE and woke up Monday sore free!! Score! I will be writing up reviews and be sharing my input. SUPER Excited for these!
I tend to think on my runs. Not sure why, but wish I could download it onto paper while I do! Here are a few Monday Motivational Thoughts/Tips:
1. Have a GOAL for each workout.
When running I tend to have a mile goal, like I am going to run 3 miles or 5 miles today. I also make small goals during my run, like, I am going to run faster until I get to that tree, etc.
With your workouts do the same. If a cardio workout, I am going to push my heart rate up, I am going to get through more of those moves before resting. If weights, I am going to do more reps at this weight, or up my weight (with good form of course!).
2. PUSH that Goal
Example is that during my runs, I run a little longer. I decided to run around the block where I usually turn around on my run. Added in like a quarter of a mile and a few more calories burned. BUT, now I know I CAN run further. Same with workouts Push yourself, do an additional pushup, crunch, pull-up, rep etc. when your brain is saying STOP. These little pushes will get you closer to your goal and help you BELIEVE you can do it.
3. STOP waiting for Monday.
Be ACTIVE today. I hear way too many people tell me, “I will starts fresh on Monday”. It’s an EXCUSE. Do something, ANYTHING today. It’s the daily small habits that will get you to your goal. STOP procrastinating.
4. Nutrition really is KEY.
You can workout until you blue in the face and passing out (not recommended!) but if you eat crap, it is NOT going to matter. You body needs whole foods, nutrients, water to be at its best. That is one of the reasons I love shakeology. It is good nutrition period and I dont need to think about it! Its easy! I like the not thinking about it part, lol. The best way to start making changes is do the following:
1) Clear out the junk food (believe me if there is tortilla chips in the house, I will eat them all!). We all have our vices, so clear them out.
2) Start tracking your food. I like myfitnesss pal. Once you track you have a place to start making changes. I am happy to look at your log.
3) Don’t try to be perfect. You will have bad nutrition days, but it’s when you have a bad day and then you say screw it, and eat badly for the next few days that make it achieving your health goals frustrating. The best thing to do, it make the next day as healthy as possible, get back on track ASAP.
I hope these quick tips help. We have a few fun things going on this month.
***Also, the first 5 people who gets started with a Challenge Pack this month will get a special Prize!! Contact me for details or if you order, I will email you to get you info can I send it to you.**
Premier Challenge Group starts the 18th! This will be packed with support & motivation from me & my team of coaches along with weekly prizes. It just requires that you get a Beachbody program of your choice & Shakeology. Any Challenge Pack gets you in. Email me for more details.
I wish you Health & Happiness! Always here to HELP!
Every day is a brand-new challenge in INSANITY MAX:30. With killer cardio, challenging Tabata-style strength workouts, plus 150 new moves designed to shatter your limits, Shaun pushes you to work harder, go longer, and MAX OUT later. It’s not about making it through all 30 minutes. It’s about pushing yourself more each day to get the body you’ve always wanted in 60 days.
And even though INSANITY MAX:30 is a challenging program, the great thing is you can follow the modifier—whatever your fitness level—to MAX OUT and still get MAX results!
Body Beast takes body transformation to the level of pure science. Every workout, every meal, every rep is laser-focused on using the latest exercise science to give you a state-of-the-art physique. You’ll turn heads, whether you’re a guy wanting to go from Regular Joe to JACKED . . . or a woman wanting to go from Ho-Hum to HOTTIE.
The secret is Dynamic Set Training.
Body Beast combines proven training strategies—from Pre-Fatigue Sets to Drop Sets, Tempo Sets, and Force Sets—creating greater time under tension and a faster and more effective workout. It’s not easy—but you will strip away the fat and add incredible definition to your whole body.
SLIMDOWN FOR SUMMER WITH THIS KICKSTART PIYO CHALLENGE PACK
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This triple-threat can be yours for only $180
That’s a $95 savings!!
First, Kickstart your transformation—inside and out! In today’s world, results can’t come fast enough—unless you Kickstart them. This triple-threat will completely help accelerate your total body makeover. Begin with the 3-Day Refresh to finally break the cycle of bad eating habits, and feel lighter, cleaner and healthier.
Then carve an intensely defined physique—without jumps, without weights, and without straining your joints. Using your body weight, you’ll perform low-impact, high-intensity movements inspired by Pilates and yoga. The result? Long, lean muscles, a high, firm booty, and tight, flat, sexy abs. With PiYo, you’ll work every single muscle to stabilize, stretch, and strengthen every inch of your body. And since Chalene Johnson cranked up the speed and the fun, you’ll burn crazy calories while you’re at it.
Tie it all together with Shakeology, the most delicious, nutrient-dense superfood-packed protein shake on the planet. It contains more than 70 natural ingredients derived from rich, nutrient-dense whole-food sources from around the world. The Healthiest Meal of the Day comes in 6 flavors: Chocolate, Chocolate Vegan, Strawberry, Tropical Strawberry (Vegan), Vanilla, or Greenberry.
Beachbody Performance is a breakthrough addition to the Beachbody nutrition catalogue. Designed by Harvard-trained scientists and rooted in cutting-edge exercise physiology and performance nutrition research, this premium supplement system offers a way to supercharge your performance—and your results—safely and effectively.
The system has four powder drinks formulated with key ingredients scientifically shown to be effective.
BEACHBODY PERFORMANCE ENERGIZE PRE-WORKOUT (Lemon Spark Flavor) – Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.
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PLUS: BEACHBODY PERFORMANCE CREATINE – This add-on has no flavor and mixes well with the Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.
Have you been wondering what is involved in being a Team Beachbody coach and how it all works? So, what better time then now to give you a little sneak peek into what exactly we do! Maybe you’re curious about whether or not it would be an opportunity for you. Come join our Facebook group for 3 days, be a fly on the wall, nothing is required of you, you can learn a little about the coaching opportunity, and meet members of our team and hear their stories.
This will be a private, NO OBLIGATION, group for anyone interested in learning more about the coaching opportunity. It’s a 5 day group on Facebook where our team of coaches will be sharing details, information and videos. Basically, you’ll get a private sneak peek into what we do!
We start on Monday, May 4. Feel free to share with your friends!
If you missed the start date, don’t worry! You can join any time and there will be a presentation available to answer any questions you may have.
Sign-Up Today For a Free Team Beachbody Premium Club 30-Day Trial Membership AND also get access to Beachbody On Demand.
The Team Beachbody Club free trial allows new enrollees to try all the amazing benefits of the Premium Club membership for 30 days, free of charge. 24/7 access to stream Beachbody workouts, anytime, anywhere. Downloadable and customizable nutrition plans. 10% off Beachbody programs, accessories, and supplements. Members are free to cancel their membership any time during or after the free trial with no obligation. Those that love their great benefits, such as Beachbody On Demand, can continue as premium Club members. After the first 30 days, premium Club members are billed $38.87 quarterly in advance to the payment method entered at sign-up and can cancel any time.
WHAT IS BEACHBODY ON DEMAND?
Beachbody On Demand is a new feature inside The Team Beachbody Club, making the Club one of the most valuable products we offer.
As part of your Premium Team Beachbody Club membership, you’ll automatically have unlimited streaming access to hundreds of workouts from Beachbody’s collection of world-class fitness programs.
This is well over $2,000 USD in value that has been added to the Team Beachbody Club membership.
Here are the programs available now with Beachbody On Demand:
1 rack pork back ribs (2 1/4 to 2 1/2 lb), fat trimmed, cut in half lengthwise
2 limes, quartered
1. In a bowl, mix chili powder, garlic powder, cumin, oregano, thyme, mustard, salt, pepper, and cloves. Rinse ribs and pat dry. Rub ribs all over with spice mixture. Wrap airtight and chill 8 hours or overnight.
2. If using charcoal briquets, mound and ignite 50 briquets on the firegrate of a barbecue with a lid. When briquets are dotted with gray ash, in 15 to 20 minutes, push equal amounts to opposite sides of firegrate. Set a drip pan on firegrate between coals. If using a gas barbecue, turn all burners to high and close lid for 10 minutes. Adjust burners for indirect cooking (no heat down center) and lower side burners to medium heat. Lay ribs along center of the grill (not directly over heat). Cover the barbecue (if using charcoal, open vents) and cook, turning once midway through cooking time, until meat is browned, about 15 minutes. Wrap ribs in foil and return to grill. Cook until meat is tender when pierced, about 30 minutes longer.
3. Transfer ribs to a platter and cut apart between bones. Garnish with lime wedges to squeeze over portions to taste.
Note: Ask the butcher to cut the rack in half lengthwise for more manageable portions. Trimming the fat off the ribs and adding a low-cal spicy flavor with chili powder, cumin, and hot dry mustard allows you to enjoy ribs that are less than 250 calories a serving.
GET SET TO RESET YOUR BODY WITH THE ULTIMATE RESET CHALLENGE PACK
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The Beachbody Ultimate Reset is a comprehensive, no-starvation, inner-body tune-up that offers much more than the typical cleanse and detox programs on the market. The Ultimate Reset not only helps you eliminate toxins and waste gently and naturally, but it also maximizes your cellular energy production, helping your body process food more efficiently and your systems run more smoothly. You’ll replace the processed foods you’ve been eating with healthy foods. You’ll eat cleanly—possibly for the first time in your life—and take supplements designed to help your body remove from your cells and organs toxins that you’ve been taking in for decades.
The Beachbody Ultimate Reset is a complete, three-phase, 21-day mind and body program that provides everything you need to:
• Reclaim your body’s natural balance
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Participants have experienced the following benefits:
Get fit and have fun with this new dance fitness program by Shaun T
COMING JULY 20TH
Get into great shape at home with Shaun T’s latest dance fitness program. The four-week program is so much fun while you learn to dance you won’t even realize you are getting a great cardio workout. CIZE truly is “The end of exercize.”In each routine, Shaun breaks down the moves step-by-step, and builds them into a full dance sequence in just 35-40 minutes. So, while you are mastering the dance moves, you’ll also be burning fat and calories. And it’s all choreographed to the latest pop music to keep you energized and moving, so you’ll get a great workout while learning the kinds of dance moves you see in music videos and on dance shows. Stick with Shaun T and you’ll be dancing from Day One!
The 5 Most Common (And Most Preventable) Running Injuries
By Jeff Ford
Upon sustaining a running-related injury, most people believe it is due to either one of two things: the shoes they’re wearing or that they ramped up their mileage too quickly.If this is you, before you go buy that new pair of shoes with the fancy insoles, you deserve to know how you can save a lot of time, money, and frustration.Balancing Life and TrainingIf you’re like most runners, the toughest part for you is not the training, but being able to train consistently while balancing it within the rest of your life. Running becomes all the more difficult when you’re forced to the sidelines with no knowledge of what got you there. What results is a vicious cycle of injury after injury, while you attempt to treat the symptoms. Sound familiar?
Most running injuries can be linked back to how you run. The best part about these injuries is that they’re all correctable, relatively inexpensive to deal with, and utilize long-term fixes to keep you running healthy for years to come.
Simply put, there is a standard for how you need to run, and anything outside this standard could lead to one of these five common injuries:
1. Plantar Fasciitis
This manifests as nasty pain in the bottom of the foot that is especially terrible within your first few steps in the morning, runners sometimes describe the feeling as if they were walking on glass.
Plantar fasciitis is an injury that can drag on for season after season if running mechanics are not addressed. There are two major things that cause injuries – suddenly stopping a movement and creating improper leverage. When these things occur, tissue is forced to move in directions where it is not designed to handle the stress. You’re no longer working with gravity. Your movement patterns are incorrect.
“If you’re like most runners, the toughest part for you is not the training, but being able to train consistently while balancing it within the rest of your life.”
In this case, inflammation and pain stem from too much load on the plantar fascia (plantar meaning the bottom of the foot). This typically results from a heel strike followed by a neutral strike where the foot slaps the ground. Culprits also include excessive push-off or a tense and active toe landing.
The Long-Term Fix for Plantar Fasciitis
Teach yourself how to keep your feet underneath your body and pull versus push from the ground. Practicing jump rope for a few minutes is a simple way to develop proper landing pattern. This will also improve your overall foot strength.
And don’t forget to loosen up your calves and the Achilles tendon with a few myofascial release techniques. Stay away from orthotics such as hard arch supports that are typically prescribed in this situation. Fix the movement not the symptom.
2. Achilles Tendonitis
Your Achilles tendons are like shocks on your car. They’re the first to absorb the impact before the rest of your body takes the load.
“Common running injuries no longer have to leave you out of commission and away from the sport you love.” When you get Achilles tendonitis, it feels like a hot spot on the back of your heel. When your foot is pointed or flexed, the tendon can even make strange noises. When it comes to the cause, in most cases, you’re running and not allowing your heels down to the ground. This can also be a result of excessive push off. (Noticing a theme?)
The Long-Term Fix for Achilles Tendonitis
To correct this issue so it never comes back, teach yourself how to let your heels gently kiss the ground. Loose feet and strong calves are important considerations. Once there’s no more pain, the classic ball-of-foot hop drill or a few sets of twelve-inch box jumps are a good place to start learning how to release your heels.
3. Patellofemoral Knee Pain (Runner’s Knee)
The patellar tendon strap you see runners wearing (the thing around their leg just under the knee) isn’t going to solve this annoying injury. Kinesio tape? Forget it. Classified as pain just beneath the kneecap that stiffens up after longer periods of sitting and hurts when walking down and up stairs, runner’s knee is actually a completely preventable issue.
It’s not just the “too much, too fast” rule being broken, but also that you’re most likely landing ahead of your body with either a locked-out or bent knee (also called over-striding). Knees are not designed to handle that kind of load. It results in unnecessary ground reaction force, and when coupled with tight quads and a weak gluteus medius, running like this is a recipe for disaster.
The Long-Term Fix for Runner’s Knee
Learn how to fall and keep your feet underneath your body. Your feet are most likely not getting off the ground quickly enough. Increase your cadence above ninety pulls per foot per minute. A study published by Medicine and Science and Sports and Exercise in 2004 said that running with the Pose Method reduces impact on your knees and minimizes vertical oscillation (push off) by fifty percent. Are you ready for healthy knees?
4. IT Band Pain
IT band pain typically feels like a dull ache brought on during running and it can come and go throughout your run. In some cases, you’re forced to stop and walk. In the great words of mobility guru Kelly Starrett, “If you feel pain during or after moving, then what you were doing was not functional movement. Something’s gone wrong.”
The Long-Term Fix for IT Band Pain
If you experience IT band pain, you’re typically heel striking, landing out in front of the body and on the outside of your foot. If you’re like most runners, your quads get extremely tight, especially lateral of your knees. So start with myofascial release techniques and strengthen your glutes.
From a run mechanics perspective, you should implement the alternating foot pull drill, which will teach you to change supports without bowing out your legs.
5. Lower Back Pain
Have you ever been at the end of a marathon and witnessed runners stumbling in bent at the waist? Holding position is easier said than done for that length of time.
Running can break down your posture and the resulting back pain can come on instantly. The pain can be mild to severe, shooting through the glute and radiating down the leg. In some cases it can hit you later in the day after a long run or stop you on your way out the door.
Once again it’s an issue of the foot landing out in front of the body, sometimes coupled with over-rotation of the upper torso. You’re stopping a movement, twisting the spine, and asking the lower back to make compensations foot strike after foot strike. When you break at the waist instead of staying in a nice upright position, the load has to go somewhere.
The Long-Term Fix for Lower Back Pain
Awareness and perception are the keys to fixing your mechanics. In this situation, you could employ a few sets of the front to wall drill, spending thirty seconds pulling in place in a nice vertical position, then adding in a smooth run off the wall. Make sure your hamstrings are loose and begin a strategic program to strengthen your core.
Enjoy a Lifetime of Injury-free Running
Common running injuries no longer have to leave you out of commission and away from the sport you love. When you focus on fixing the actual problem, as opposed to the symptoms, the same old injury will stop coming back.
You deserve to run injury free for the rest of your life. All you have to do is pay attention to your movement.
1 serving of Tropical Strawberry Shakeology
1 cup coconut milk
½ cup fresh or frozen strawberries
1 orange, peeled and divided in segments
½ medium banana
For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Feel free to use any kind of milk or milk substitute (almond, rice, or coconut milk)—the more milk, the creamier it gets! Enjoy!