Sometimes reading a food’s ingredient list can make you feel like you need a dictionary. And these days, you’re probably seeing the term “sprouted grains” on more and more food labels. But no dictionary needed for this: Sprouted grains are essentially whole grains that have been allowed to grow, or germinate.

If you’re going to eat grains, whole grains are best: Whole grain foods offer more fiber and nutrients than foods made with refined grains like white bread, white rice, and instant oatmeal. During the refining process, vitamins, minerals and fiber get stripped from these grains. Some of those nutrients are added back when those grains are enriched — but not the fiber.

While grains in general aren’t completely necessary to your diet, whole grains in particular can definitely be a part of a balanced diet: The USDA recommends six ounces of whole grains daily for a 2,000 calorie diet.

But why sprouted grains? You may be able to take the nutrition of whole grains to the next level by sprouting them. (And no, you won’t grow a wheat plant in your stomach.) A slice of wheat bread contains 3 grams of protein and 1 gram of fiber. A slice of sprouted wheat bread contains 5 grams of protein and 2 grams of fiber.

 

What Are Sprouted Grains?

First things first: There are three parts or layers to a whole grain: The bran (outside coat), the endosperm (the kernel), and the germ, which produces the “sprout.”

All plant seeds contain a chemical called phytic acid that can prevent your body from fully absorbing minerals like zinc, calcium and iron. When grains are soaked, it reduces the phytic acid levels, making the nutrients more available to your body.

Sprouting is the next step: After grains are soaked, rinsed and drained, the grains will start sprouting. Some experts believe this releases even more of their nutrients.

You can DIY your sprouted grains, but the moist conditions needed to sprout are also ideal for growing bacteria like E.coli and Salmonella. With this in mind, you still get plenty of nutritional benefit from cooked sprouted grains—and you eliminate any potential bacterial issues. Also, buying them from a store is a safe (and convenient) way to go.

 

The Benefits of Sprouted Grains

Sprouting grains makes the vitamins and minerals more available for your body, and depending on the grain, sprouting may also increase the levels of certain nutrients as well.

For example, sprouting rye may increase the amount of folate, a B vitamin that plays an important role in certain body processes. Sprouting millet boosts the levels of lysine, which is one of the nine essential amino acids that our bodies need but can’t produce on their own, while a 2005 study found that sprouting brown rice grains may reduce allergenic proteins and lowers the glycemic index (GI). (Foods with a high GI can spike your blood sugar levels.)

 

How Do I Eat Sprouted Grains?

Luckily, you don’t have to find a specialty food store to buy products containing sprouted grains and they’re easy to add to your meal planning. Nowadays many major grocery store chains carry sprouted grain products — flour, rice, bread, cereal, crackers, tortillas, chips, and more.

It’s important to note that similar to the debate over using the term “natural” on food labels, there isn’t an “official” definition of sprouted grains or established guidelines for sprouting them. So any magical health claims that you might see on a sprouted grain food label should be taken with a grain of salt. But no matter how you eat your whole grains, sprouting them can be another way to get more important vitamins and minerals into your life.

from The Beachbody Blog http://ift.tt/2jSHmsP
via IFTTT

Whether you’re at a Game Day party for the gridiron action, or you just watch for the commercials, the half-time show, and the puppies, you’ll likely be faced with a table filled with snacks that can sack your diet. With these 21 Day Fix-approved healthy Game Day snacks, you can enjoy the Big Game without sacrificing your fitness goals!

When we say you can eat healthy at a football party, we’re not talking about reaching past all of the chips and dips for a handful of baby carrots, and picking at celery sticks from the wings platter. Let Beachbody Super Trainer and 21 Day Fix creator Autumn Calabrese and her brother chef Bobby Calabrese teach you how to make winning Game Day snacks on FIXATE, the exclusive Beachbody On Demand cooking show!

Bobby and Autumn teamed up to create seven healthy Game-Day recipes that will let you cheer for your team and chow down on healthy snacks like nachos, guacamole, sliders, and loaded potato skins. Go, Team Calabrese!

We’ve included the Portion Fix equivalent for each snack so you can easily add it to your meal plan! Find out how Portion Fix can make losing weight simple.

 

7 Healthy Game Day Snacks

Vegetarian Portobello Sliders

Portion Fix Containers: 1 Green, 2 Yellow, 1 Blue, 2 tsp.

 

Kale Nachos

Portion Fix Containers:

• Vegan Kale Nachos: 1½ Green, ½ Yellow, 3 tsp.
• Kid-Friendly Kale Nachos: 1 Green, 1 Red, ½ Yellow, ½ Blue, 1½ tsp.

 

Loaded Sweet Potato Skins

Portion Fix Containers: ½ Green, ½ Yellow, ½ Blue, 1 tsp.

 

Protein-Packed Ranch Dip

Portion Fix Containers: ½ Red

 

Guacamole

Portion Fix Containers: 1 Blue

 

Cheesy Cauliflower Breadsticks

Portion Fix Containers: 1 Green, 1 Blue, 1½ tsp.

 

Deviled Eggs Three Ways

Portion Fix Containers:

• Asian Infusion Eggs: 1 Red, 3½ tsp.
• Scandinavian Smorgasbord Eggs: 1 Red
• Devil’s Curry Eggs: 1 Red, ½ tsp.

 

Sign up for Beachbody On Demand to learn how to make all of these healthy Game Day snacks in the FIXATE Game Day Special.

from The Beachbody Blog http://ift.tt/2jNuSVC
via IFTTT

Anyone who struggles with weight loss understands calorie restriction (CR) all too well. What diet plan doesn’t require shaving calories? You may pick a high-fiber snack to fill you up here or a protein-packed meal to satisfy you there. Yes, choosing nutritious food matters, but at the end of the day, you must watch portion sizes.

While CR is effective for weight loss, the scientific world also views it as a strategy that may bring about many health benefits. Before you contemplate bio-hacking your way to a healthier and a thinner bod, let’s get some facts straight.
 

What Is Calorie Restriction?

CR is different from creating an energy deficit. An energy deficit is what you want for weight loss, and it happens when you burn more calories than you eat. You can get there by eating less, moving more, or both. For CR, eating less is the only thing that counts, although how much less depends on who is doing the research. Human studies on calorie restriction revealed that some cut back as much as 50 percent of usual intake — an admittedly over-the-top reduction that could translate to hard work for us hangry folks not locked in a lab cage!

Some animal studies link CR to longer lifespan and improved health. It’s not know exactly how CR works, one possible explanation for this is that CR slows metabolism and reduces the amount of free radicals produced by your body.

If you’ve forgotten high school chemistry, free radicals are highly unstable particles with unpaired electrons wandering the earth trying to sync up with their better half. OK, maybe not that romantic. Free radicals are aggressive; when they pair up, they start a chain of chemical reactions that can damage your cells down to their DNA. It’s thought that CR practiced regularly can double down on free radicals to keep you healthier.

We’ve known since the 1930s that CR could be linked to increased lifespan from preliminary cell and animal studies using different species, including worms, yeast, flies, and mice, but human trials are rare because they are difficult carry out, and well, we don’t like to walk around hungry all day. This is why the CALERIE 2 randomized clinical trial published in 2016 is so interesting. Not only are they studying CR, but they’re also studying it in non-obese humans to find out whether CR can be beneficial even if you don’t need to lose weight.
 

 

So, Is Calorie Restriction Beneficial for Everybody?

The CALERIE 2 experiment compared the effects of a CR diet and a non-CR diet on mood, quality of life, sleep, and sexual function in healthy, non-obese adults. Two-hundred eighteen participants were randomly divided into two groups, a CR group and a control group. The CR group received an intense intervention designed to keep them on track with eating 25 percent less calories than normal over two years. If you do the math, this doesn’t really stray from the American Dietetic Association’s recommended 500 calories for weight loss. The control group was told to uphold their regular diets for two years.

Measurements were taken from both groups, ranging from blood draws to self-reported questionnaires. So, what were the findings? After two years, the CR group lost an average of 7.6 kg (almost 17 pounds) per person compared to 0.4 kg (a bit under one pound) per person for the control group… no shock there! The researchers also claimed that the CR group had reduced tension, improved mood, and general health.

The researchers claimed that: Two years of CR is unlikely to harm healthy adults, and can even lead to some improvements. If you find this lacking in fanfare, you’re right. Here are four ways the study got dicy:

1. The CR group had a resource advantage. To help them restrict calories by 25 percent, the participants went through a rigorous intervention (as mentioned above). This included training to estimate portion sizes, and coaching on calorie counts and making food choices that maximized satiety (such as picking high-fiber foods, drinking more water, etc.) Carefully weighed meals were provided for 28 days, then shopping lists and recipes were provided. Trained staff helped participants navigate the challenges of eating fewer calories through sessions that included family members. I could go on, but you get the point.

2. The CR group didn’t hit 25 percent CR. Despite the numerous resources given to this group, the CR achieved an average 15.2 percent CR after one year, and an 11.9 percent CR after two years. Researchers stated they had chosen 25 percent because it was “humanly feasible.”

3. A little cherry picking was involved. Drilling into the findings, you’ll see that improvements in mood, quality of life, sexual function, and sleep were a mixed bag. For example, the mood questionnaire covered six different mood states: depression, tension, anger, fatigue, vigor, confusion. In the study, only “tension” yielded statistically significant results, and this was what the findings focused on. The same occurred for questionnaires measuring sleep duration, quality of life, and sex function. Perhaps CR did lead to some benefits, but those benefits are piecemeal. Overall, the best we can get from this is that eating a CR diet for two years doesn’t tank your mood, sex drive, or sleep as much as you might think.

4. The study participants are too unique. Consider that more than two thirds of Americans are overweight or obese, and let that marinate. Now, consider that the study participants are non-obese, healthy, motivated, and organized adults whose families show strong moral support. This makes it difficult to apply these study findings to the majority of the public.
 

The Takeaway

When you zoom out and look at evidence from other CR studies, health benefits abound. In practice, CR is hard to follow, but, if you’re regimented and motivated, you will have a better chance of success. Remember, it’s a lifestyle, not temporary change. Consult a healthcare professional before you embark on a heavily calorie-restricted diet. For everyone else, rest assured that weight loss can feel more sustainable with a combined strategy of healthy eating and exercise.

from The Beachbody Blog http://ift.tt/2k9ue3m
via IFTTT

from Millionaire Hoy http://www.youtube.com/watch?v=iTk4Ecl9tD4
via IFTTT

The CORE DE FORCE Eating Plan makes planning — and eating! — healthy meals straightforward and delicious, so you can begin to see results faster. Don’t have CORE DE FORCE? Get it here!

When you’re trying to get in knock-out shape, you need to fuel those hard-hitting workouts with the right foods in the proper portions. But figuring out what to eat to get killer results shouldn’t have to be a battle.

First, if you haven’t already, use the simple calculation on page 1 of the CORE DE FORCE Eating Plan to figure out your Calorie Target and the corresponding Food Plan that is right for you. This meal prep menu follows Plan C, the 1,800-2,100 calorie level. If you are eating at a different calorie level, you can adjust this meal plan or try one of the following:

• Meal Preps for 1,200-1,500 calories
• Meal Preps for 1,500-1,700 calories
• Meal Preps for 2,100-2,300 calories

It’s time to pack those parkas away – your shorts are getting a promotion. That’s right, folks… Spring is here! Shedding those layers is made easier with the Core de Force fitness program helping you shed a few pounds. Debating what to eat though? Debate no longer. This meal prep removes the guesswork, keeps you satisfied, and your goals on track.

How Much Can You Eat During CORE DE FORCE?

The answer is: A lot! We’ve created this menu to give you three square meals and two satisfying snacks each day. This CORE DE FORCE meal plan for the 1,800-2,100 calorie level contains the recommended servings for week one and week four of your fitness program (we’ll get to weeks two and three in a moment). The nutrition plan uses color-coded portion control containers to measure out the amounts of foods you’ll eat each day so you’ll get the right combination of macronutrients and won’t ever have to count calories. Green is veggies, purple is fruits, red is protein, yellow is carbs, blue is healthy fats, and orange is for seeds and dressings. Each day you get:

 

• 5 green containers
• 3 purple containers
• 5 red containers
• 4 yellow containers
• 1 blue container
• 1 orange container
• 5 teaspoons

This particular meal prep menu is pescatarian, meaning it’s mostly vegetarian with a daily serving of salmon or tuna. Both fish are loaded with good-for-you omega-3 fatty acids. Plus, this pescatarian meal prep can be budget friendly, if you choose frozen salmon, frozen blueberries, and shop in the bulk bins for the nuts, seeds, and oats. You’ll also be left with bread and tortillas that you can use in future weeks (freeze the extras in tightly sealed bags). So, take the comprehensive grocery list below to the store, and then get busy in the kitchen on meal prep day with our step-by-step guide!

This Week’s Meal Prep Menu:

Breakfast (M/W/F): Egg and Veggie Breakfast Tacos

Breakfast (T/Th): Overnight Oatmeal with Blueberries

Shakeology Snack (M/T/W/Th/F): Banana Nut Shakeology Smoothie

PM Snack (M/T/W/Th/F): Roasted Red Pepper Hummus with Veggies

Lunch (M/W/F): Tuna Avocado Salad with Mixed Greens and an Apple

Lunch (T/Th): Tempeh Chili with Avocado

Dinner (M/W/F): Buddha Bowl with Lemon Peanut Butter Dressing

Dinner (T/Th): Salmon with Butternut Squash and Green Beans

 

MEAL PREP BREAKFASTS

M/W/F: Egg and Veggie Breakfast Tacos

(2 eggs, 2 corn tortillas, ¼ cup mushrooms, ¼ cup onion, ½ cup spinach, 1 tsp. olive oil = 1 green, 1 red, 1 yellow, ½ tsp.)

T/Th: Overnight Oatmeal with Blueberries

(½ cup dry old fashioned oats, 1 cup kefir (or plain 2% yogurt), 4 tsp. chia seeds, 1 cup blueberries = 1 purple, 1 red, 2 yellows, 1 orange)

 

MEAL PREP SNACKS

DAILY SHAKEOLOGY SNACK: Banana Nut Shakeology Smoothie

One scoop or packet of Shakeology with 1 large banana, 1 tsp. peanut butter, ½ tsp. cinnamon, water, ice = 2 purples, 1 red, 1 tsp.

DAILY AFTERNOON SNACK: Roasted Red Pepper Hummus and Veggies

½ cup homemade roasted red pepper hummus (recipe on p. 43 of the CORE DE FORCE Eating Plan; see step six below) served with 1 cup carrot sticks, celery sticks, and sliced red peppers = 1 green, 1 yellow, 2½ tsp.

During CORE DE FORCE week two add an extra snack of 1 cup grapes. In week three, continue eating the grapes and add 12 raw almonds.

 

MEAL PREP LUNCHES

M/W/F: Tuna Avocado Salad with Mixed Greens and an Apple

(4 oz. canned light tuna in water, 1 cup mixed greens, ¼ avocado, ¼ lemon juiced, 1 Tbsp. pumpkin seeds, 1 slice whole grain bread, 1 apple = 1 green, 1 purple, 1 red, 1 yellow, 1 blue, ½ orange)

T/Th: Tempeh Chili

(4 oz. tempeh, ½ cup canned kidney beans, 1 cup canned tomatoes, 1 cup vegetable broth, 1 cup onion, 1/2 cup bell peppers, 1 Tbsp. chili powder, ½ tsp. cumin, ¼ avocado, ½ tsp. olive oil = 1 red, 1 yellow, 2 greens, 1 blue, ½ tsp.)

 

MEAL PREP DINNERS

M/W/F: Buddha Bowl with Lemon Peanut Butter Dressing

(2 veggie burger patties, ½ cup broccoli, ½ cup butternut squash, ½ cup mushrooms, ½ cup onions, ½ cup canned chickpeas, 1 Tbsp. pumpkin seeds, ½ tsp. peanut butter, ¼ lemon juiced = 2 greens, 2 reds, 1 yellow, ½ orange, 1 tsp.)

T/Th: Salmon with Butternut Squash and Green Beans

(8 oz. salmon, 1 cup butternut squash and 1 cup green beans roasted with 1 tsp. olive oil = 2 reds, 2 greens, 1 tsp.)

 

Here are the meals you’ll eat on Monday, Wednesday, and Friday.

 

Here are the meals you’ll eat Tuesday and Thursday.

 

Follow this step-by-step guide to assemble your CORE DE FORCE meal plan:

1. Begin by roasting vegetables. Preheat oven to 425°F and line two large baking sheets with parchment paper or aluminum foil. Peel the butternut squash, cut it in half lengthwise, and remove the seeds; chop into 1-inch pieces. Next, chop the about 1¼ container of mushrooms (if needed), 2 onions, and 1 head of broccoli into 1-inch pieces. Last, rinse the green beans and trim the ends. Arrange the butternut squash pieces on one of the baking sheets and drizzle with 1½ tsp. olive oil. Spread the remaining veggies on the other baking sheet and drizzle with 2 tsp. olive oil. Season with salt and pepper, if desired. Place both baking sheets in the oven for 20-30 minutes or until the mixed veggies are lightly caramelized and tender-crisp. Remove the mixed veggies from the oven and set aside to cool. Stir the butternut squash and return it to the oven for an additional 15 minutes, or until the pieces are golden brown, then set aside to cool.
2. While the veggies are roasting, prep the Tempeh Chili. Chop two onions and one green bell pepper. Heat 1 tsp. olive oil in a large saucepan over medium-high heat. Add chopped veggies to the pan and cook until onion is translucent and peppers are soft, about 5 minutes. Crumble 8 oz. tempeh into the veggie mixture. Open, drain, and rinse kidney beans. Add 1 cup kidney beans, 2 cups chopped tomatoes, 2 cups vegetable broth, 2 Tbsp. chili powder, 1 tsp. cumin, and salt to tempeh mixture. Cook for an additional 25-30 minutes over medium-low heat, stirring occasionally, until sauce has thickened. Set aside to cool and then portion into 2 storage containers. Add ¼ avocado just before serving.
3. When the veggies have finished roasting, reduce the oven temperature to 375°F. Line a large baking sheet with parchment paper or aluminum foil. Arrange two 8 oz. salmon fillets on the baking sheet and season with salt and pepper, if desired, and place in the oven. Cook for 18-20 minutes, or until the salmon flakes easily with a fork. Set aside to cool. When cool, divide the salmon, green beans, and 2 cups of butternut squash between two large food storage containers. Note: Frozen salmon fillets can be substituted for fresh; allow frozen fillets to thaw before baking. 
4. Now prepare the Egg and Veggie Breakfast Tacos. Chop ¾ cup mushrooms and ¾ cup onions. Heat a large skillet over medium-high heat, then add 1½ tsp. olive oil and veggies. When onion is translucent and mushrooms have softened (about 5 minutes), add 1½ cup spinach and cook just until spinach has wilted (about 2 minutes). Divide veggies into three storage containers and set aside to cool. Return skillet to stove, reducing temperature to medium-low. In a large bowl, crack 6 eggs; season with salt and pepper, if desired, and whisk. Pour eggs into skillet and cook, stirring constantly until eggs are cooked through. Allow to cool, then divide among the same three containers. When ready to eat, gently heat the scrambled eggs and veggies, and serve with two corn tortillas.
5. Next, prep the Buddha Bowls. Prepare 6 veggie burger patties according to package instructions. Divide the remaining roasted broccoli, mushrooms, and onions among three large storage containers. Add ½ cup roasted butternut squash and 2 veggie burger patties to each container. Open, drain, and rinse 1 can of chickpeas; add ½ cup beans to each container. Make the lemon and peanut butter dressing by mixing the juice of one lemon with 1½ tsp. peanut butter; whisk until smooth. Pour dressing over each bowl and sprinkle with 1 Tbsp. pumpkin seeds on top.
6. Now, make the Roasted Red Pepper Hummus. Open a can of chickpeas and drain the liquid into a bowl to reserve. Place the chickpeas and half of the reserved liquid in a blender or food processor. Add 2 cloves of minced garlic, ¼ cup lemon juice, ¼ cup tahini, ¼ cup roasted red bell peppers, 1 Tbsp. olive oil, and ½ tsp. salt; cover and blend until smooth. Divide hummus between five storage containers. Slice celery and red bell pepper into sticks; add baby carrots. Divide veggies evenly among containers. Note: veggie sticks can either be stored in the containers with the hummus or in separate bags.
7. Next, make the Overnight Oatmeal with Blueberries. Rinse 2 cups blueberries and pour into a large mixing bowl. Add 1 cup oats, 2 cups kefir (or yogurt), and 8 tsp. chia seeds and mix until all ingredients are wet. Divide mixture between two jars or storage containers.
8. Prep the Tuna Avocado Salad ingredients by pre-portioning an unopened packet or pull-tab can of tuna, 1 Tbsp. pumpkin seeds, 1 cup mixed greens, and a wedge of lemon into three food containers. Place 3 slices of whole grain bread into three plastic bags and add one to each container. Cut an avocado into quarters, leaving the skin attached; squeeze lemon juice over the exposed avocado quarters. Add ¼ avocado to each container. Mix the tuna salad just before consumption in order to keep the tuna and avocado fresh. When ready to eat, discard the avocado skin and mash the fruit with 4 oz. tuna with and the juice from ¼ lemon; season with salt and pepper, if desired. To serve, top a slice of bread with lettuce, tuna salad, and pumpkin seeds. Serve with a washed apple.
9. If desired, prep the Banana Nut Shake by pre-portioning 1 tsp. peanut butter and 1 large banana into five containers. Make a smoothie each morning by blending the peanut butter and banana with 1 cup water, 1 scoop or packet of Shakeology, ½ tsp. cinnamon, and ice.

Grocery List:

Fruit

2 cups blueberries
5 large bananas
3 medium apples
3 lemons
5 cups grapes (CORE DE FORCE weeks 2 and 3 only)

Vegetables

3 cups mixed greens
1½ cups spinach
1 head of broccoli (or 1½ cups broccoli florets)
2¼ cups sliced mushrooms (or two 8 oz. containers whole mushrooms)
2 cups green beans
2 cups baby carrots
1 red bell pepper
1 green bell pepper
1 bunch celery (or 2 stalks)
4 medium onions (4¼ cups diced)
1 large butternut squash (3½ cups chopped)
2 avocados
garlic

Protein

6 eggs
16 oz. kefir (or 2% plain yogurt)
8 oz. tempeh
6 veggie burger patties
3 (4 oz.) packets tuna (or pull-tab cans packed in water)
2 (8 oz.) filets salmon
5 scoops or packets Shakeology

Dry and Canned Goods

6 corn tortillas
3 slices whole grain bread
1 cup old-fashioned oats
16 oz. low-sodium vegetable broth
1 (15 oz.) can kidney beans
1 (16 oz.) can diced tomatoes
2 (16 oz.) cans chickpeas
1 (16 oz.) jar roasted red bell peppers
3 oz. almonds (about ¾ cup) (CORE DE FORCE week 3 only)
6 Tbsp. pumpkin seeds
8 tsp. chia seeds
peanut butter
tahini

Pantry

extra virgin olive oil
olive oil
sea salt
black pepper
ground cinnamon
ground cumin
chili powder

from The Beachbody Blog http://ift.tt/2kD4GPg
via IFTTT

Cleopatra probably had cellulite. Marilyn Monroe was riddled with it, according to paparazzi pics. And some of the world’s top supermodels strutting down international runways? They sport this frustrating dimply appearance on their lower bodies, too.

Perhaps you have already realized that your thighs and butt and abdominals can get vandalized with this dimply, frustrating fat. Not fair!

Biggest bummer of all? There’s zero scientific evidence to back any of the cellulite miracle cures you’ve heard about, from creams to caffeine supplements. Some modern laser treatments show a temporary decrease in the appearance of cellulite after several sessions, but that’s as close as we’re coming to a quick fix, according to the National Institutes of Health.

Hormones, Obesity, and Your DNA Can Affect Cellulite Formation

Up to 90 percent of all women get cellulite — men not so much. Thank your hormones and family genetics for this one: As women enter menopause and start losing healthy amounts of the sex hormone estrogen, they also begin to lose supportive, connective tissue and receptors in blood vessels around the legs and torso — this contributes to decreased blood circulation in these areas.

Along with this decreased circulation, your body receives even less oxygen and nutrition to those areas. This leads to a decrease in collagen production. It’s a bit of a vicious cycle because when new fat cells are formed, they induce greater estrogen levels in the body and stimulate the whole process to begin again… and again.

Cellulite most definitely occurs when you gain weight — in women, it tends to be most noticeable in the areas where women are prone to gain the most weight (the stomach, thighs, and backside) — and when that body fat grows, it enlarges and pushes against the connective fibers under your skin. The pressure results in the dimpled look that you now recognize as cellulite… and yes, it can also develop on your belly, of all places.

While you may be hoping to turn that belly fat into muscle, that sort of alchemy just isn’t an option. “Fat and muscle are two distinct tissues and they behave differently,” says Michele Olson, Ph.D., professor of exercise science at Auburn University at Montgomery in Montgomery, Alabama.

“Muscle is made of amino acids and proteins. Fat is an energy source inside a cell that keeps us warm and can cushion and protect us,” she explains. When people say they want to “turn fat into muscle,” what they really mean is that they want to have nicely developed and sculpted muscles, and less fat all over.

Reduce the Appearance of Cellulite with Exercise

So, what is the tipping point? Why are certain women more affected by cellulite? Olson reasons that some women may automatically control and regulate their estrogen levels more so than other female counterparts, and part of that is due to genetics. Does your mom have cellulite? Do your sisters? If so, there’s a pretty good shot that you may have or develop cellulite at some point.

“Exercise will release stress [and produce less stress hormone], and help you to sleep better and look better,” says Olson. It can also inspire you to make healthier choices at mealtimes, and keep you streaming Beachbody on Demand to complete your daily workouts.

Cellulite: take that and that!

How Your Diet Impacts Body Fat and Cellulite

You should maintain the healthiest, leanest diet you can, recommends experts at NIH. While there is no known cure to banish cellulite completely, an unhealthy diet and excess calories can contribute to the formation of even more body fat.

The best way to reduce the amount of cellulite is to decrease excess dietary fat, eat at a reasonable calorie deficit, and exercise more, repeats Olson. Beachbody’s Portion Fix Eating Plan can help take the guesswork out of the most common questions dieters have: What can I eat, and how much can I eat and still lose weight? The eating plan gives you a simple equation to discover your ideal calorie range for weight loss (as well as maintenance after you’ve dropped the extra pounds) and provides an easy-to-follow color-coded container system and suggested foods list. As long as you follow the daily container allotments and select foods from the recommended list, you don’t have to weigh food, track foods, or count calories.

If, after you’ve cleaned up your diet, exercise regularly, and eventually get leaner, you’re still concerned about the appearance of your skin, see your doctor, dermatologist, or a plastic surgeon.

Read more about the pivotal connection between cellulite, belly fat, and unheathly eating:

• Autumn Calabrese Busts 7 Cellulite Myths
• Are There Foods That Help You Burn Belly Fat?
• How to Get Rid of Love Handles, Fast!

from The Beachbody Blog http://ift.tt/2kaCVwh
via IFTTT

from Millionaire Hoy http://www.youtube.com/watch?v=g-wJLJKBYuw
via IFTTT

The battle against stubborn layers of fat is something most of us struggle with daily. But what if one of the secrets to torching fat was held within the fat itself? Well, brown fat could be the key we are all looking for. But, what is brown fat? Isn’t all fat the same? And don’t you want to burn it all away to get a tight torso?

“Brown fat cells are literally brown in color because they contain an enormous amount of mitochondria, which are the power generators of cells,” says Sheila Collins, Ph.D., professor of the Integrative Metabolism Program at Sanford Burnham Prebys Medical Discovery Institute in Orlando, Florida. Within these mitochondria, brown fat cells burn fatty acids and glucose [sugar] and subsequently produce heat. So rather than store fat as white fat cells do, brown fat cells actually burn calories while producing heat.

Infants have a high amount of brown fat cells since they don’t have the ability to shiver yet, so these heat-producing cells help keep them warm. As the infant grows into childhood the amount of brown fat cells gradually declines since there isn’t a need for them since the child is now able to shiver to keep warm. Although brown fat cells continue to decline with age, a 2009 study found that most adults still have brown fat cells, albeit in small amounts—about 50 to 100 grams—and account for up to 20 percent of daily calorie burning.

“Brown fat evolved in warm-blooded animals in order to protect us from cold temperatures,” says Collins. “Remember, in caveman days we didn’t have houses or clothes, and even following the discovery of how to make fire, you still needed to stay warm enough to survive to live another day.”

How is Brown Fat Different Than White Fat?

Brown fat is different from our old enemy white fat in a few ways. White fat rings our bellies and pads our posteriors because it contains a special protein called an “uncoupling protein,” or UCP1, that allows the mitochondria to burn energy uncoupled from ATP production. “White fat cells do not possess the huge amounts of mitochondria or UCP1 because their goal is mainly to store calories for later energy requirements—like putting money in the bank for when you may need it down the road,” says Collins.

Evolutionarily speaking, this storage of fat is a good thing since it would help one survive during a famine. But, starvation is not the problem for most Americans. Ever since the Industrial Revolution (roughly 100 years ago), food has been packaged and available cheaply and in great quantities. This easy access to food has created a booming obesity epidemic linked to several chronic diseases.

“When white fat cells can no longer find room to continue to stock away these triglycerides [fats], this fat is put into places where it doesn’t belong—such as in the liver or skeletal muscle or the pancreas, where they wreak havoc by becoming toxic metabolites,” says Collins. “Avoiding this abnormal fat storage is critical for avoiding insulin resistance [which can lead to type 2 diabetes], cardiovascular disease, and risk of early death.”

Can we Harness the Calorie-burning Power of Brown Fat Cells?

Unfortunately, research has not yet proven a way for adults to lose measurable weight with brown fat cells. However, there is hope. A 2014 study—appropriately named the ICEMAN study—brown fat becomes more active in cold weather. The researchers found that chilly temps (about 66 degrees) may even make more brown fat cells grow. “The sensation of cold tells the brain to push the release of adrenaline to the brown fat cells to break down the triglycerides to fatty acids, to take up glucose, and to consume it to make heat,” says Collins.

Since cold temperature exposure is a trigger, Collins says “there is some interest in trying to slowly adapt people to cool temperatures daily to try to activate and sustain brown fat activity, like wearing a short-sleeved shirt instead of a long one, skipping putting on a sweater, or other simple strategies to keep your body cooler.” But, she mentions, it has to be a slow adaption because before you get to brown fat calorie burning, your body will first start using muscles to create heat by shivering, which is not a very comfortable fat-loss strategy.

Besides the cold, brown fat has also been found to be activated by stress. A small 2016 study in Experimental Physiology found that lean, healthy women subjected to stress had more brown fat activation then a period where they were just relaxing. The stressor was the anticipation of taking a test, which released the stress hormone cortisol and subsequently activated brown fat cells.

Hope For the Future

At this point, all we know from research is that the calorie-burning function of brown fat cells is activated by adrenaline from cold temperatures and cortisol from stress. And, feeling cold and stressed just to burn a negligible amount of calories is probably not one’s first choice among all the strategies to lose weight.

However, Collins hopes that future research will reveal more about the molecular triggers and pathways that promote brown fat cell activity so that researchers can utilize brown fat cells as an effective weight-loss tool. “We’d like to discover how to expand the numbers of these UCP1-containing brown fat cells and be able to keep them active at a modest pace,” says Collins. “These cells could possibly consume about 250 calories per day above our energy needs to maintain balance—after 365 days of elevated activity that would work out to about an extra 25 pounds of fat burned.” It seems promising, but research is not quite there yet.

A great way to lose weight is to follow along Beachbody’s premiere cooking show Fixate. Improving your nutrition with Fixate, along with doing a fitness program from Beachbody On Demand, will surely put you on the path to your goal weight.

from The Beachbody Blog http://ift.tt/2jWKTXK
via IFTTT

via Our Healthly Lifestyle http://ift.tt/2k6GTpA

Triathlon is one of the fastest growing sports in the world, and it’s not hard to understand why. The diversity of training, the camaraderie among participants, and the sense of accomplishment when crossing the finish line are just a few of the reasons why more and more people (4.24 million in the United States in 2015 alone) are giving “tri a try.”

I entered my first race (the Blenheim Triathlon, in England) in 2005. It was for a story I was writing for the Oxford Mail and Times, and although it was only a short “sprint” triathlon, I was genuinely uncertain whether I would finish. I was a newspaper journalist, after all, not a trained athlete, and hadn’t the slightest idea how to prepare for a multisport event. Sure, I had swum before, and I had done plenty of jogging, but I was a rookie cyclist and didn’t know whether I’d be able to put them all together.

Somehow, I did. I’ll never ever forget the joy and jubilation I felt as I neared the finish line and the significance of that set in. I was going to complete my first triathlon!

Crossing that line filled me with a sense of achievement unlike anything else I had ever experienced. I was buzzing for days! It wasn’t long before I found myself registering for other races.

Triathlon often leaves first-timers feeling exactly as I did: Sweaty, exhausted, immensely proud, and ravenous for more. Of course, some people catch a more powerful bug than others. Just a few years later, I handed my resignation to the same editor who had told me to run my first triathlon. He was floored when I explained that I was going to become a professional triathlete.

Since then, I have competed in—and won!—races all over the world. I’ve also learned a few things about effective training, and I’m here to help you get the most from yours, so you can fly through your first race—and be excited for your next one. Triathlon might seem like an intimidating sport, but with the right preparation, anyone can do it. So let’s get started.

PICKING YOUR FIRST RACE

For many people, hearing the word “triathlon” immediately conjures up images the Ironman, which consists of a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run. That’s one of the longest and most grueling options, but certainly not the only one. Other distances include sprint (0.5-mile swim, 12-mile bike, three-mile run), Olympic (0.9-mile swim, 24-mile bike, six-mile run), Ironman 70.3 (1.2-mile swim, 56-mile bike, 13.1-mile run), and ultra-triathlon, which is anything longer than a full Ironman.

If you’re new to the sport, I recommend starting with the sprint distance. That will allow you to ease into multisport training and develop your fitness slowly, which is the best way to do it. If you rush building your foundation, you run the risk overworking your muscles, ligaments, tendons, and nervous system, and becoming injured as a result. Plus, when it comes to training for a sprint triathlon, the time commitment is relatively low, allowing you to get a taste for the sport without having to completely rearrange your life.

GEARING UP

Once you catch the triathlon bug, you’ll likely start geeking out over gear—the latest bikes, the newest swim tech, cutting edge shoes. But all of that can drain your wallet, and it can wait. For your first triathlon—especially if you’re preparing for the sprint distance—all you need are a few basic pieces of equipment, many of which might already be collecting dust in your garage or under your bed.

Swimsuit, cap, and goggles: If you’ll be racing in cool conditions, you also might want to consider buying a wetsuit.

Bicycle: No need to get fancy. A road, mountain, or hybrid bike will do the trick as long as it fits you and is in good working order.

Cycling shorts: Trust me when I say that these are a smart investment, especially if the sound of chaffing and saddle sores doesn’t appeal to you.

Cycling shoes and clipless pedals: These aren’t essential, but they’re worthwhile if you decide to continue with triathlons, as they can increase your power and efficiency on the bike.

Running shoes: You don’t have to break the bank, but neither should you go bargain basement. My advice: Buy them from a running shop (not a big box department store) where a salesperson will watch you run and determine the perfect shoes for your biomechanics and athletic needs.

TRAINING

If the thought of training for three different sports at the same time sounds intimidating, I know how you feel. Every triathlete does. We were all newbies at some point. And I can dispel one of your fears right now: You don’t need to log huge hours in each discipline to build a solid foundation or prepare yourself for your first race.

You can make remarkable gains during a typical 12-week training period by committing to just five or six hours a week spread over five or six days. As a general rule, you want to spend 50 percent of your training hours cycling, 30 percent of them swimming, and 20 percent of them running.

Cycling

Frequency: Two to three times per week

Cycling makes up the largest part of the race, so it only makes sense that it takes up the largest chunk of your training. Focus on building endurance with longer, steady-state rides before you start adding speedwork to the mix in the form of tempo rides and intervals. For more information on the latter, check out four kinds of cycling workouts every cyclist must do.

Swimming

Frequency: Twice per week

Unless you’re an accomplished swimmer, you’ll find this discipline the most technically challenging. My advice: Invest in some adult swim classes to simultaneously improve technique and develop fitness. The former is the more important of the two, as it will produce results faster than simply logging laps, which is what many people do. Once you’re comfortable in the pool, consider taking the occasional swim workout to open water (ocean, lake, etc.), especially in the weeks leading up to your event. You won’t believe how much it can ease your anxiety about the first leg of the race.

Running

Frequency: Once or twice per week

The running leg of a sprint triathlon is only three miles, so the running portion of your training is as simple as lacing up and logging miles. But as you progress to longer events—like Olympic and Ironman 70.3 races—you’ll also want to weave in some speedwork.

Also keep in mind that the final leg of a triathlon isn’t like competing in a typical road race. You’re transitioning from the bike, so your legs aren’t fresh. Prepare for that by adding “bike to run” sessions to your routine once your body has adjusted to the rigors of multisport training (i.e., after a few weeks). They’re exactly what they sound like—cycle for a while, and then immediately afterward, run for a while.

Strength

Frequency: Once per week

Recreational endurance athletes often skip this aspect of their training. Here’s why you shouldn’t: Not only can strength training improve your speed and power, but it can also increase your running economy and time to exhaustion. Check out the new rules of strength training for endurance athletes to make the most of every resistance workout.

REST AND RECOVERY

Training provides the stimulus for physical adaptation, but rest and recovery is what allows it to happen. For this reason, it’s advisable to plan a recovery day each week—especially when you’re just starting out. Either take the entire day off or do “active recovery” in the form of a light swim (no lower limb impact), or a restorative practice like Yoga. (Check out the Beachbody Yoga Studio, available on Beachbody On Demand, for 10 to 90-minute classes that cater to all experience levels.) Use this time to reboot physically and mentally, and try to keep it as stress-free as possible.

Good luck with your training and enjoy the journey!

from The Beachbody Blog http://ift.tt/2kl0gsF
via IFTTT

Recently, someone asked me how to be a mindful parent. There’s no easy answer, but what excited me about this question is just the fact that it’s being asked — that people want to know how to slow down and be present for themselves and for their children. Just asking the question is a huge step forward.

Being a mindful parent and being a mindful person are one and the same; they aren’t two separate things. For me, there were two important things that helped me get to that point: expectation and acceptance.

 

Expectation

Before I became a mother, my life had been very athletic. I was a sprinter and a runner and in great shape. I saw myself as a mother who would go hiking with my kids on my back; I saw myself as strong. But with the birth of my child, parts of my body stopped working, and over the past eight years, it’s taken time for me to get back to where I can just walk. I realized that I wasn’t the mother I thought I was going to be. For me, that was the beginning of becoming a mindful parent and person.

My child wasn’t a mellow kid. he was an intense kid. He wasn’t who I thought he was going to be. My expectations were shattered and my first lesson began. Let go of expectation. Let them be who they are. That doesn’t mean you don’t set boundaries or teach respect or how to honor each other, but it means you don’t demand of them anything else but who they are.

Letting go of my preconceived expectations of who I would be as a mother and who my child would be allowed us to be the people we truly are, without having to live up to unrealistic standards.

 

Acceptance

After that, I began the process of acceptance. Accepting that you don’t have to do the dishes in the morning. Accepting you’re going to be late because he’s not getting dressed. But don’t judge yourself. There will be challenges. Just accept and surrender. Love your children for the pain in the butt that they are. Laugh and bring humor to every situation. By accepting each moment as it is, without judgment, makes everything in life flow much easier. Don’t get caught up in how you think a situation should be; relax into the present moment and experience it fully.

Life goes by so fast. Children grow up so fast. Kids are wonderful teachers and as long as we don’t pretend to know what we don’t know, it’s an unbelievable ride.

The answers won’t the same for everyone; I can only share with you what worked for me and my family. Hopefully, you can take away what works for you and make it your own.

from The Beachbody Blog http://ift.tt/2kkLvWZ
via IFTTT

Some things are just better together, even if they’re already great on their own: Peanut butter and chocolate, Han Solo and Chewbacca, beer and football. So it goes with the plank and squat. Taken individually, the plank is one of the best core moves you can do, and the squat targets the body’s lower half more effectively than just about any other exercise. But put them together, and you create something truly special: A heart-pounding combo move that hammers your legs and midsection while building strength and explosive power from head to toe. Ready to give it a try? Follow along with Maricris in the video below as she demonstrates perfect form.

https://youtu.be/KNmRY-_swNY

Exercise Instructions for the Plank to Low Squat

Muscles targeted: Core and quads

Featured in: 22-Minute Hard Corps, available on Beachbody on Demand.

Assume a straight-arm plank (i.e., push-up) position with your hands in line with (but slightly wider than) your shoulders, and your body straight from head to heels. Jump your feet forward and lift your chest and arms so that you’re now in a low squat position with your thighs parallel to the floor. Pause, and then reverse the movement to return to the starting position.

Make it easier: Step forward and backward into and out of the squat instead of jumping.

Make it harder: Hold the low squat position for longer and/or do a push-up each time you jump your feet back into a plank.

Bonus tip: This exercise is meant to be explosive, so don’t take it easy. You want to pause in each of the primary positions (plank and squat), but you want to transition between them quickly. That fast, transitional movement is what helps you build power and boost your heart rate.

from The Beachbody Blog http://ift.tt/2ktsJMi
via IFTTT

Abigail was out of shape with her self-esteem at an all-time low. She needed a program that would fit into her busy schedule, and she found that in 22 Minute Hard Corps. In 8 weeks, she lost 13 pounds! Here’s how she did it, in her own words:

“Before starting 22 Minute Hard Corps, I was undoubtedly in the absolute worst shape of my life. I was overweight, and I struggled greatly with my self-esteem. This was honestly the first year I’ve set serious New Year’s resolutions for myself. I knew that I needed a disciplined program that would keep me pushing through, and thankfully I was able to find that and more through 22 Minute Hard Corps.

I never took any more than a one-day break. Sometimes, I would come home exhausted and weak from work, but I would never miss more than a day consecutively. I followed the meal plan provided to me the best I could. I committed myself to eating healthier. Occasionally I would go for a run before my workout.

The momentum of this entire program is so unbelievably fluid. The first move of every workout got my body warm and my heart pumping. My body had progressively begun to move faster after each round, so by the end of the workout, it was moving at top speed! My mind was so focused on completing each rep, and I highly contribute that to the velocity of this program.

I would not have survived without help from the modifier! The modifier offered me an alternative to falling flat on my face and throwing a perfectly good rep away. Instead of giving up, I was able to keep up with the Vets by completing certain moves through modification.

While all of the guides proved to be extremely helpful, the Ration for Results Nutrition Field Guide played a MAJOR role in my weight loss journey. Eating healthy was my biggest issue before I started the program. I had no idea how to diet or meal prep. By following the meal plan provided to me by Beachbody, I inherited some very disciplined eating habits that I will continue to carry with my along my fitness journey.

When I found out this program was only 22 minutes I knew that it had to be an extremely intense workout, and I most definitely was not wrong about that. Your body undergoes a complete 360 degree workout that usually takes an average person about an hour or so to do. All parts of your body are constantly at work and are being challenged throughout this regiment.

Unfortunately, I have never been a member of the military, but I am so thankful for the Veterans who participated in 22 Minute Hard Corps. They have already done so much for this country, and now they are helping people, like myself, find a healthier lifestyle! God bless them!

The energy, by far, is my favorite aspect of 22 Minute Hard Corps. There is never a dull moment in any of the workout routines. Tony and the Vets are so pumped up all the time which is so motivating to the viewer. If you keep up with the Veterans not only by completing each rep but by matching their level of energy, you will be pleasantly surprised at how quickly you finish your 22-minute workout.

I lost 4 pounds within the first week of the program. Then, I noticed that my slacks were beginning to fit loosely (keep in mind that these pants were extremely fitted to my body before). I saw a tremendous difference in my torso by the end of the program. I can finally see my curves again! Aside from physical results, I immediately started to feel better about myself when I started working out and eating healthier not necessarily because I noticed a drastic difference, but because I knew I was making better choices for my well-being.

My entire family has been really supportive throughout my fitness journey, and they are as excited about my results as I am! It’s so refreshing when others take notice of your hard work. I have recently run into friends and former co-workers I hadn’t seen in a long time, and they all tell me how fit I look! It’s so humbling especially since ‘fit’ would never be a word I used to describe myself in the past.

Although I am not yet where I want to be as far as weight goes, I feel so much more empowered. I am way happier than I was before, and my self-confidence has sky rocketed. My endurance was non-existent before this program. I couldn’t even run down the street without having to catch my breath. Now, I am able to last throughout the strenuous workouts that 22 Minute Hard Corps consists of. I am still my harshest critic, but that’s only because I know I haven’t reached my highest potential. Thanks to 22 Minute Hard Corps, I am so much closer to achieving my health goals!”

---

You can change your life, too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed! Complete any Beachbody program, and enter your results for a free gift and a chance to win cash and prizes. What program are you committing to next?

from The Beachbody Blog http://ift.tt/2jtDrSQ
via IFTTT

from Millionaire Hoy http://www.youtube.com/watch?v=Dl2BcxEnRug
via IFTTT

via Our Healthly Lifestyle http://ift.tt/2jQpdiq

Jericho McMatthews knows better than anyone that when you’re kicking and punching your way to your fitness goals, you’re going to need a good soundtrack.

An International Master Trainer, McMatthews co-created Beachbody’s new mixed martial arts fitness program, CORE DE FORCE, alongside her friend Joel Freeman. To keep herself motivated, she made a personal soundtrack which she kindly shares with audiences whenever she and Freeman host live workouts together.

McMatthews, who has degrees in Psychology and Physical Education and Kinesiology from the University of California, Santa Barbara, created a playlist that combines strong women artists with “harder-hitting” jams to get her through weightlifting and intense moves, as well as some “nasty hip-hop” for when she needs to bring her heartbeat down a notch or two.

“Music is everything to me,” she says. “It would be extremely hard for me to work out without amazing music. I think it just drives the entire experience, and it just makes the workout fly by. It puts me in a zone that makes me forget about everything else.”

Listen to the full Spotify playlist below, and follow Beachbody On Demand on Spotify for more great playlists to pair with any kind of workout.

Jericho McMatthews’ Pumped Up Pop Workout Playlist

“Medieval Warfare”

Artist: Grimes

Album: Suicide Squad: The Album

“I could do any cardio or weights to this [song]. Joel and I love to do sessions at a boxing gym, and we’ll play really loud, really aggressive music like [this] song in particular.”

 

“House Work”

Artist: Jax Jones featuring Mike Dunn, MNEK

Album: House Work

“[This song] sounds a little more lighthearted. I like [it] as a warmup, something less aggressive, medium- to fast-paced, to get my heart rate up and moving.”

 

“Jump” and “Phresh Out the Runway”

Artist: Rihanna

Album: Unapologetic

“I love Rihanna. She’s probably my favorite artist. She’s got a really cool vibe as a female, just generally strong and independent… She’s just really raw. She puts her feelings out, and I really respect how honest she is in her music. For me, I identify a lot with strong females in general, and a lot of the music I choose is [made by] strong females.

 

“Ladi Dadi” (Tommy Trash Remix)

Artist: Steve Aoki featuring Wynter Gordon

Album: Wonderland (Remixed)

“This is such a good song! My two favorite ways to work out are boxing and dancing, and this is one that I’ve choreographed some dances to. It really pumps me up.”

 

“Born to Rage” (USA Version)

Artist: Dada Life

Album: Born to Rage (Remixes)

“This is a song that really motivates me, and it just pulls more effort and intensity into my workouts. If I’m dying and I put on a song like this when I’m working really hard, it makes me work even harder.”

 

“This Is What You Came For”

Artist: Calvin Harris featuring Rihanna

Album: This Is What You Came For

“[This song] is a little more chill. It’s got a lot of great crescendos, highs and lows. Actually, Joel and I choreographed a workout to this song for our live workouts. It’s just got a really good flow. It’s not too intense; it’s a lot different than ‘Ladi Dadi’ and ‘Born To Rage.’ It’s energetic, it’s got a happy, cool vibe to it, and I like the lyrics when Rihanna kicks in and starts singing.”

 

“How Deep Is Your Love”

Artist: Calvin Harris featuring Disciples

Album: How Deep Is Your Love

“I love Calvin Harris. He’s done some amazing mixes, usually with Rihanna, but other artists as well. He’s one of my favorites. It’s the steady beat and the way he brings the music alive with the highs and lows and the transitions. There’s so much contrast, that you can vibe out really well.”

 

“The Greatest”

Artist: Sia featuring Kendrick Lamar

Album: This Is Acting

“This is kind of a newer one. It’s a fun, new jam.”

 

“Side to Side”

Artist: Ariana Grande featuring Nicki Minaj

Album: Dangerous Woman

“I think a track like this is a really good recovery song for just doing some core work. If I just did something crazy and I’m ready to bring it down, I’ll skip a track over to something more chill like this; it’s a little more dancey, with kind of a reggae vibe. Nicki Minaj is dope, and Ariana has a beautiful voice, so there’s a lot of girl power on this track.”

 

“Don’t Let Me Down”

Artist: The Chainsmokers featuring Daya

Album: Collage

“I love this song; I actually choreographed a little yoga-influenced workout to it. It’s very beautiful and very dancey. This is one I would love to dance to or do some yoga or pilates kind of stuff to.”

 

“Never Forget You”

Artist: Zara Larsson featuring MNEK

Album: Never Forget You

“This one has more of a drop. I like to dance to these [last] two back-to-back.”

 

“Starboy”

Artist: The Weekend featuring Daft Punk

Album: Starboy

“I have some favorites on here that have been out for a while, like my Rihanna songs, but then there are new tracks like ‘Starboy’ coming in. I try to incorporate some of my favorites, the go-tos that I know can pull me out of a funk if I need more energy and intensity to work out, and the new stuff to get me inspired and motivated. It’s a variety.”

 

“My Way”

Artist: Calvin Harris

Album: My Way

“This would be a good for a cool down or warmup.”

 

“Wow”

Artist: Beck

Album: Wow

“I have this one as a cool down, or I could do my core work to it. I need something a little bit slower, cooler, a little more chill to help me bring my heartbeat down and get out of the intensity of hard-hitting, loud bass.”

 

“Dancing On My Own”

Artist: Robyn

Album: Body Talk Pt. 1

“Usually for me it’s about the beat and the sound and the drive, and less about the lyrics. But there are certain tracks that I really tap into the lyrics. I don’t have a ton of [Robyn’s] albums, but she has a lot of singles that I like. This is a cool track that I love to dance to. Again, she carries that strong female vibe.”

 

“Alors On Danse”

Artist: Stromae featuring Kanye West and Gilbere Forte

Album: Cheese

“This is a cool dance track as well.”

 

“Famous”

Artist: Kanye West

Album: The Life of Pablo

“All of the Lights” and “Power”

Artist: Kanye West

Album: My Beautiful Dark Twisted Fantasy

“[Kanye’s] got some good beats. ‘All of the Lights’ would be a great track for a dance or something slower like core work or a cool down. ‘Power,’ that’s for towards the end, when it’s really tough and you need the heavy stuff to pull you through.”

from The Beachbody Blog http://ift.tt/2k58S5K
via IFTTT

I don’t like labels. At all. But I don’t eat any animal products, including dairy, in my diet, so that means that technically I could fit the label of “vegan.” There are many strong research studies that show eating a vegan diet can be a good choice for your body, for animals, and for the planet.

In one study, conducted at the University of Kuopio, Finland, and published in the American Journal of Clinical Nutrition, middle-aged Finnish vegans had significantly higher blood concentrations of the antioxidants, beta-carotene, vitamin C, and vitamin E, as well as greater overall antioxidant activity than the meat-eaters.

Research aside, I only started eating vegan because, through experimentation, I discovered a vegan diet made my body feel its best and increased my athletic performance. It also aligned with my personal beliefs about not killing animals. Just because our culture was somehow OK with the unsustainable factory harvesting of animals, I was not.  However, that is a very personal reason to me.

If you decide to go vegan, you will have your personal reasons for doing it. I celebrate them all. But whatever your reasons, you’ll need to do some research. I’ve met people who “go vegan” without any planning or research. They usually end up gaining weight or feeling worse and they’re confused about why they don’t feel great.

That’s because keep in mind that just giving up meat and dairy doesn’t make you healthy. Oreos, potato chips, pasta, soda and so many unhealthy processed foods are, in fact, vegan.

To be a healthy vegan, you will need to shop differently. Prepare food more intentionally. And pay attention to how your body feels. But I want to stress that it is not hard.  It’s just a matter of creating good habits when you start and being intentional about eating more diverse, fresh, and whole food choices.

Below I’ll tackle five of the most common major mistakes I see when people go vegan. If you aren’t planning on eating a vegan diet, keep reading. These simple tips below will help you eat more plants and enjoy a healthier diet.

 

5 Common Pitfalls of Going Vegan

1. Going Vegan Overnight
One of the quickest downfalls I’ve seen is to “go vegan” literally overnight. One day you’re chowing down on two cheeseburgers, and the next, you’re swearing off all animal products forever. A small subset of people, often motivated by serious medical diagnoses or some other emotional reason, can do it. They have a strong, unbreakable “why.” But for most people, it absolutely doesn’t work that way — and it is a shock to your body. Start eliminating one food category at a time. Poultry, dairy, fish, pork, beef, eggs, etc., and give your body time to adjust. I highly recommend using the Ultimate Reset as a tool to ease yourself into a meat-free diet. It is designed to strategically remove animal products in stages at a pace that gives your body time to adjust.

 

2. Not Eating Enough Iron
You need iron. It’s a mineral required for vital biological functions including transporting oxygen throughout your body. In fact, every living cell in your body needs iron to function, so it is a big deal to make sure you are getting enough! Iron comes in two forms, heme and non-heme. About 40 percent of the iron in animal products is heme, which your body easily absorbs. Non-heme from plants isn’t absorbed as easily, so you need to eat more of it. Vegan sources of iron include:

• Coconuts
• Legumes (beans and peas)
• Macadamia nuts
• Oats (traditional steel-cut)
• Quinoa
• Raisins
• Sesame seeds
• Sun-dried tomatoes
• Swiss chard

Eat iron-rich foods with vitamin C-rich foods (think: red peppers, citrus, kale, and broccoli) to help your body absorb more iron. Sometimes supplementation is needed to meet your body’s iron requirements.

You’ll hear me say it over and over again: pay attention to how your body is feeling! Ask yourself, “Does this work for my body?”  If you’re feeling tired and worn down, consider having your iron levels checked.

 

3. Not Monitoring Your Vitamin B12 Levels
Vitamin B12 is critical for building blood and maintaining your nervous system. It also supports energy production. Animal foods—meat, dairy, eggs, whey—are the usual source for vitamin B12. But, if you’re trying to eat a mostly plant-based diet, you will need to eat fermented foods and nutritional yeast to get B12, or take vitamin supplements containing methyl B12, which the body breaks down easier than other forms of the vitamin.

Once you start eating vegan, closely monitor how you feel. If you feel lethargic or run down several months after starting to eat this way, I highly recommend having your B12 levels tested and talking about it with your doctor to make sure your body has enough.

 

4. Not Eating Enough Protein
Our society obsesses about protein. In my book, SuperLife, I break down how high levels of protein are actually unhealthy in “The Protein Myth.” Most of us are getting unhealthily high levels of protein due to our love of meat, fish, and eggs. But some of us—especially vegans and vegetarians, who do not always make good food choices—are in danger of getting too little. That’s why we provide high quality protein in Shakeology’s vegan formulations. For very active people, I recommend a vegan protein powder. Vegan proteins come from peas, oats, spirulina, chlorella, and other plants. They contain the most important amino acids, such as glutamine, leucine, isoleucine, arginine, and valine, but in a form our bodies can easily absorb.

 

5. Avoiding Fat
We live in a fat-phobic society, but our bodies can’t absorb certain vitamins unless fat is present. It’s also a source of energy. If we don’t eat fats, we don’t live. It doesn’t do you any good to drink a huge fat-free smoothie or skip a healthy dressing on a salad because there are vitamins that your body can’t absorb without the presence of some fat.

There are bad fats—ones that harm our health and provide no benefits. Those are trans fats and other hydrogenated fats that are highly processed, completely man-made, and unnatural. Skip those.

However, you want to make sure you’re getting enough Essential fatty acids (EFAs). Among other benefits, they help your body absorb the nutrients in your food and help maintain healthy cell walls. You need both (that’s why they’re called essential), but your body can’t make them, so you must eat them. They come in two forms: omega-3 and omega-6 and should be eaten in a 2:1 ratio of two parts omega-6 to one part omega-3.

I try to eat some good fats at every meal. It seems easiest to eat enough omega-6 EFAs, found in grains and vegetable oils. But, for vegans, it’s harder to eat enough omega-3s, which are found in fish, walnuts, algae, flaxseed, chia seeds, and green plants.

Keep in mind fish contain omega-3, but they got it from plants (algae, etc.), so I took out the middle man, the fish, to get my omega needs. I have had all my nutritional levels checked, I don’t eat fish or fish oil, and I have never suffered an omega-3 deficiency in 10 years.

These are my top five ways to start eating vegan (or more plants) in a healthy way. I highly advocate you to also do research, and thoughtfully tackle any dietary changes. Also, be aware of your body in a greater way and perhaps keep a journal so you can note how you are feeling and what food make you feel your best. We are all unique. At the end of the day, there is no downside, just a massive healthy upside waiting for you when you thoughtfully include more delicious plants in your diet.

from The Beachbody Blog http://ift.tt/2k2t3l8
via IFTTT

Running along either side of your rib cage is a muscle that almost everyone ignores. It’s responsible for pulling your shoulder blades forward when you press a weight, perform a pushup, or throw a punch. Some people call it the “boxer’s muscle,” because it’s often pronounced in fighters. When it’s developed, it looks like a set of shark gills. It’s called the serratus anterior, and strengthening it will boost your performance in just about every upper body exercise you do.

So how do you strengthen it? Add the dumbbell rotational punch to your workouts. Not only does this exercise target the serratus anterior, but it can also build rotational power through your core, and boost strength and stability in your shoulders. Ready to give it a try? Follow along with Jabari in the video below as he demonstrates perfect form.

 

Exercise Instructions for the Standing Rotational Punch

Muscles targeted: Core—especially the serratus anterior—and shoulders.

Featured in: 21 Day Fix, available on Beachbody on Demand

Stand tall with your feet slightly beyond shoulder-width. Hold a dumbbell in each hand in front of your ribs, palms facing each other. Rotate your torso to your left, pivoting your right foot as you punch straight out from your shoulder with the dumbbell in your right hand. Now rotate to your right right, pivoting your left foot as you punch straight out from your shoulder with the dumbbell in your left hand. Continue alternating sides.

Make it easier: Use lighter weights, or ditch the weights entirely.

Make it harder: Use heavier weights, or add a squat between each punch (i.e., rotate left and punch, return to center and do a squat, rotate right and punch, return to center and do a squat, etc.)

Bonus tip: Use light dumbbells (10 pounds or less) for this exercise. The goal isn’t to overload your arms, but rather to activate your core and develop explosive upper-body power. Also, you want to have full extension of your arm during each punch. In short, don’t pull any.

from The Beachbody Blog http://ift.tt/2jolDJN
via IFTTT

from Millionaire Hoy http://www.youtube.com/watch?v=pz_i6yZQ86c
via IFTTT

For years, celebrities, wellness bloggers, and health coaches have touted the benefits of lemon water. They claim it kickstarts your metabolism and triggers weight loss — especially if you sip a warm glass of it first thing in the morning.

But do the claims hold water? Does a simple glass of water with a little squeezed citrus actually possess magic slimming properties? Or is it just a different way to enjoy regular old water?

We reached out to Amy Gorin, M.S., R.D.N. about this lemon water hype and asked her give us it to us straight. “Lemon water on its own is not a quick fix that magically boosts your metabolism or helps you lose weight,” she says. “But it does make water more palatable, and some preliminary research suggests that drinking water before a meal may help with weight loss.”
 

Lemon Water Helps You Feel Full

In the study Gorin mentioned, 84 obese adults were asked to either drink two cups of plain water before their main meals every day for three months, or to imagine the feeling of being full. Those who drank water before their meals lost about 2.6 pounds more than those who didn’t.

This suggests that drinking water (lemon-flavored or not) before a meal may be an easy way to feel fuller and possibly prevent you from eating more than you should.

Lemon water is also a far better choice than many other beverages out there. And, if used to replace sugary coffee concoctions, sodas, and energy drinks in your diet, lemon water can indirectly help you cut calories and shed pounds.
 

Lemon Water Helps You Stay Hydrated

The benefits of hydration go well beyond avoiding a dry mouth and headache. Dehydration can impact your fitness performance, your ability to focus, and more. “Staying properly hydrated is important for keeping your bodily functions running smoothly,” says Gorin. “These functions include temperature regulation, joint lubrication, keeping the eyes and mouth moist, and helping to prevent constipation.”

To keep things ahem, moving, and your body operating at its best, your goal should be to drink half your body weight (in pounds) in ounces of water each day. If you start your day with a glass of lemon water, that’s one glass down! You’ll also get a small dose of vitamin C first thing.
 

The Best Time to Drink Lemon Water

Downing a glass of lemon water right after you wake up is ideal — it rehydrates you after sleep, and may help assist your body in its natural process of flushing toxins. Also, proper hydration is necessary for good digestion. It’s a great way to feel more alert in the groggy morning hours.

The only downside? Due to its high acidity, lemon juice may damage the enamel on your teeth. Of course, you’re not drinking pure lemon juice when you sip lemon water, but the concentration of lemon in your water can be higher if you keep the sliced lemon submerged in the water rather than just squeezing the juice into your cup. To offset possible damage to your tooth enamel, follow these simple precautions: Drink your lemon water with a straw so it doesn’t come into direct contact with your teeth (coffee lovers, take note!), rinse your mouth afterward with a gulp of plain water, and wait for at least 30 minutes after you finish drinking to brush your teeth since harsh toothpastes and vigorous brushing can wear away at already thin enamel.
 

How to Make Lemon Water

 

 
There’s no wrong way to make lemon water. You can add a slice of lemon or a the juice of several squirts of half of a lemon. You can strain the seeds or ignore them — the choice is yours.

But for those who appreciate clear instructions, here’s a basic recipe you can modify as you like: Squeeze a quarter wedge of fresh raw lemon into 8 to 12 ounces of lukewarm or room-temperature water (for easy sipping), stir, and voilà! Your lemony beverage awaits.

Feel free to dilute your lemon juice with more water if it’s too sour, or add the juice of half a lemon if you like it extra tart.
 

What Other Healthy Low-Calorie Beverages Exist?

If you’re determined to guzzle only lemon water all day long (RIP, caramel latte), but you become bored with the flavor (or lack thereof), there are other easy, healthy, low-cal alternatives.

If you like bubbles, swap soda for seltzer water. And ditch sugary, sweet tea in favor of unsweetened hibiscus or peppermint tea. “You get a good amount of flavor without adding any sugar or honey to your drink,” says Gorin.

When all else fails, jazz up a glass of good old-fashioned H2O with whatever makes your taste buds happy: orange slices, cucumber, strawberries, watermelon, basil, lime, jalapeño — the options are endless. Consult your Beachbody nutrition plan booklet or digitally on Beachbody on Demand for additional creative ways to spruce up your water.

And if you’re still in love with the idea of lemon water, go for it. It isn’t the powerful weight-loss elixir the world wishes it could be, but it is an easy, refreshing way to stay hydrated and get a little kick of vitamin C. After all, no one wants scurvy.

from The Beachbody Blog http://ift.tt/2iIIZru
via IFTTT

via Our Healthly Lifestyle http://ift.tt/2jm42SG

We’ve all been there: When one more rep feels impossible, a bite of yet another kale and butternut squash salad (especially when you’re craving a burger) makes you sigh, or mustering the gumption to select play at the end of a long work day is the last thing you feel like doing, you need a little inspiration. Sure, you could troll social media for fitspo photos of skinny, sweaty models whose bodies may or may not be achievable or even desirable for you. Personally, we find motivational mantras way more effective at providing the “you-can-do-it” boost we all need sometimes. Here, we’ve compiled Beachbody’s most inspiring motivational memes designed to encourage you to keep progressing toward your goal.

The Best Beachbody Motivational Memes

When you’re bummed that you maxed out at 5:26 into the day’s workout…

When you buy the Annual All-Access Pass, but don’t quite know what to do next…

When you need something to get you through those plyometric push-ups that Tony Horton loves…

When tracking your weight or reps feels a bit too tedious at dawn on a Monday morning, but you know you should do it to have a record of your progress…

So you ended up treating yourself to 2 yellow Portion Fix Containers of wine…

When you’ve followed the modifier for four weeks and are considering taking it up a notch…

Martial arts and boxing seems a little intense for you, but you’ve heard about people getting awesome results from CORE DE FORCE. What to do…

When you want to respond to Autumn Calabrese‘s shouting, “Last 10 seconds; everything you’ve got!” with…

When you say you’ll start the Ultimate Reset after your birthday, after you get home from your business trip, after the weekend…

When those last extra five pounds are way harder to lose than the first 30 were, and you’re on round three of Country Heat…

On those days when you move slower than usual…

When you’re on day 25 in your quest to become a Shakeology #365er…

When you get super close to doing a sphinx blaster for the first time on your toes…

When you’re tempted to start the work week by snoozing instead of moving…

When it’s day four of 22 Minute Hard Corps and you’re sore and a little shaky take it…

When you just don’t feel like spending two hours on Sunday meal prepping remember…

Because how you Monday sets the tone for the entire week…

Because there’s absolutely no shame in following the modifier…

When people say they don’t have time to work out, but they managed to find time to watch TV that day…

Because it’s leg day, y’all…

Even if the scale isn’t budging, have faith that you’re still benefitting and getting…

When pressing play is still a choice and not yet a habit…

When all the new (and not-so-new) tired mommas need an extra boost, Jericho McMatthews (co-founder of CORE DE FORCE and mom) delivers…

from The Beachbody Blog http://ift.tt/2jtyMU7
via IFTTT