Chalene is one of my favourite trainers! Having just finished a round of Turbo Fire
I am all about her positive and effective ways of helping you stay motivated! Check out this list of 20 habits we call all adapt to improving our overall fitness and health.
Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.
- Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
- Focus on short-term fitness goals with an emphasis on completing daily exercise.
- Work to take your exercise to new levels of intensity.
- Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!
- Create an exercise schedule the day before instead of leaving it to chance or waiting to "find" the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!
- Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who's sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
- Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
- Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
- Subscribe to fitness magazines to keep focused on health as an overall way of life.
- Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
- Limit caffeine and exposure to even secondhand smoke.
- Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
- Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.
- Keep a daily log of what you're actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there, and ALL of your snacking.
- Enjoy an occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation.
- If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
- Don't compare your body to others'. Instead, work to be your personal best.
- Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
- Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
- Limit alcohol intake to special occasions.
"This has been a very emotional and amazing experience for me that has truly impacted every aspect of my life and the lives of those around me."
Christina H. LOST 129 LBS and 18" off WAIST
Tell us about your life before you started the program. How did you feel about yourself and your body?
Before I was in complete denial about my weight and what it really meant. I was sexually abused at the age of 5 and since that time I used food as my comfort and a way for me to escape the pain of my daily living. My weight kept growing and I was told by family and friends that I was always going to be fat and that this was who I was and to accept it. I used food and my weight to fill the void and pain I was suffering from, as I grew up and was blessed with my 4 children, my life became more about them then myself. I never sought help to deal with my eating, emotional and depression issues, thus the weight kept piling on. My highest weight was 289 and I am 5’4, I felt like my life wasn’t my own and that my body was worthless and ugly.
I was so ashamed of myself that I would hide my eating and force myself to workout, wanting that quick fix, which never worked. I wasn’t able to play with my children, even bathing was hard, I was beyond humiliated and felt like a failure.
What inspired you to change your life and begin your transformation journey?
My Coach, Micki Fernandez, had a picture of a woman’s transformation that looked similar to me; I saw that picture and thought, well she did it, could I do it? I contacted Micki and we had several hearts to hearts where she told me that I have greatness in me and it would be a process, but that I too could achieve anything. By her having faith in me, it encouraged and inspired me to believe in me too. I was so sick of not being the woman I knew was inside, I was so tiered of hiding under all the weight, both physical and emotional. I decided I needed to do something drastic to be a constant reminder of my commitment to my health and goals, so I shaved my head. I decided in that moment to take that action and allow myself this opportunity to face the fear of cutting my long hair and face the fear of reaching my goals. I knew that it would be a process for my hair to grow back and I also knew it would be a process for my body to transform, so this was my way of showing my commitmentWhat is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
In the beginning my greatest challenge was learning to trust the process, do my best and forget the rest. Sounded easy enough, but my mind was still thinking, I need to be perfect now, I need this to happen now. I began to realize that I didn’t get like this overnight and I wouldn’t change overnight. I realized that as I did lose the weight I was faced with the core issues of what caused me to get that way, so it brought up a lot of hurt and pain, dealing with and accepting that was a huge challenge and not one we usually talk about. The fact of the matter is that the weight is only a symptom of what really was the core issues and P90x
not only taught me how to change my body, it taught me how to own, accept and change my mind and my feelings. I learned that I am no longer a victim, I am more than a conquer and that I chose to get better and I have the power to choose life over death. So my biggest challenge was learning that its much more than a number on a scale its mental.
Why did you choose this particular program?
I chose this program because I felt like Tony was there with me, I felt that he just popped out of the screen and really was talking to me. I remember hearing him say “do your best and forget the rest” and that became my motto. Every day I learned to stop judging myself and I learned to trust the process. I was so inspired by other peoples success and results I knew that I could have success too. Modification was key for me, I knew that at 289 pounds I wasn’t able to tie my shoes much less do the signature moves, but I also knew that it wasn’t where I started that mattered, what mattered is the fact that I started. From that moment on I never gave up, it took time and there was no quick fixes which is what Tony always talked about, that this is my process and journey to take. I also loved the fact that I could follow the nutritional guideline and know that I was getting the nutrients I needed and really learned how and what to eat. This was no longer just about losing weight.What in particular did you like about the program you chose?
I liked the fact that I felt empowered every time I would work out, I felt like I was accomplishing something and even though I modified A LOT, I did it. I felt pride and joy in my heart as I began to do the program with more ease and I felt ALIVE. For the first time in my life I felt like I was living and achieving and really had the chance to see myself change. Then when I started to see my weight melt off and see and feel my muscles grow and really see the change I was a P90x addict. This was no longer just about losing weight it was a lifestyle change and one I felt I could do and teach my children to do too. So what I really liked was learning that this was so much more than a number on a scale it was mental and emotional too and by showing up and pressing play every day I took back some of my integrety and power every day. I see the stretch marks and feel ashamed of how bad I allowed myself to get, but the shame I no longer feel because I was able to take back my dignity.Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
In the beginning of this journey I was in complete denial that I had a problem and more so that my not dealing with my problems did affect other people, especially my children, my eldest who is now 9 years old would sneak food and over eat and never feel happy about herself. I realized that Beachbody taught me a new way of life, fitness, nutrition, motivation and faith and changed my life and the lives of my children. I am so proud and humbled by the fact that my children saw me dedicating my time to this program and they saw the results. I am proud that my children would join in on the exercises and want to drink shakeology. I am proud that they have been able to see that it’s not where you’ve been that makes you who you are, it’s how you got though it that makes us the people we are today. It wasn’t easy but it was worth it. As of today I have lost 129 pounds and I still am working on my goal of another 30 pounds to weigh 130.How has your life changed since completing your Beachbody program?
My life is filled with joy and I am able to see that dedication, determination and a lot of perspiration got me to achieve my goals and thats the biggest blessing of all. I am so proud and deeply humbled by the amazing programs that Beachbody has and that they truly saved my life. I went from size 28 to size 8. I have been able to lose 129 lbs. with the combination of shakeology
and P90x and BBL. This has been a very emotional and amazing experience for me that has truly impacted every aspect of my life and the lives of those around me. I have come to learn acceptance of myself, and where I am, I no longer feel the shame that comes from hiding the issue of my weight and that pain. I have learned that I am able to make change and I have learned how to believe in myself, something that I never knew how to do. The physical part of this transformation is really a small part, the real and amazing part is where my mind and heart changes and sees the potential and power in myself.Did you participate in a Beachbody Challenge Group?
I think that having the challenge helps hold us all accountable and keeps us thinking about our goals and what we want to really be and achieveHow did a Beachbody Supplement or Nutritional Product or Program affect any existing health conditions you have?
Yes I had highblood pressure and diabetes and while working out with p90x and taking shakeology I have No bloodsugar issues and perfect blood pressure
Are you next? Let me help you!
For more information on Challenge Groups message me at CoachRebeccaV@BeachbodyCoach.com
One thing people often ask me is why Shakeology
has a higher price tag than other protein shakes. Well first, Shakeology isn't actually a "protein shake", so I wouldn't compare it to those. It's a meal replacement shake, packed tightly with naturally sourced nutrients, vitamins, minerals, probiotics, superfoods and enzymes - far more than any protein shake out there. While it is healthy, and has replaced all
the vitamins and other supplements I used to take, (a huge cost saving right there...) for me, the convenience of it is a big driving factor. How else can one obtain all the ingredients within Shakeology to 'doctor' up their existing protein shake to the same nutrient level? The answer is...you can't.
Yes there are 'cheaper' alternatives, however "cheap' and inexpensive' are not interchangeable. I see plenty of people drinking a $2 a day protein shake and getting little, if any, results. Those same people do nothing more than switch out their 'protein' shake for Shakeology and see the results they've wanted for a long time. Add that to a $5 trip to the juice bar or $4.50 coffee and 'expensive' is a very relative term...
Check out this video from Beachbody CEO, Carl Daikeler.
I've totally had it with completely dishonest, misleading shake comparisons!
So with that in mind...this is a simple actual, honest, word for word comparison of ingredients. The products are Shakeology
by Beachbody and Body By Vi by Visalus Sciences and these lists are taken directly from the back of a packet of ViShake and Chocolate Shakeology
It's my belief that when people are given the facts and the truth..that they make the best decisions! Just look at these ingredients and decide for yourself. Which would you rather consume on a daily basis?
Body By Vi - ViShake
Soy Protein Isolate
Digestive Resistant Maltodextrin (from Fibersol)
Whey Protein Hydrolysate
Whey Protein Concentrate
Natural and Artificial Flavor
Medium Chain Tryglycerides
Mono and Diglycerides
Patented Protease (From Aminogen)
Vitamin E Acetate
Chromium Amino Acid Chelate
Molybdenum Amino Acid Chelate
Selenium Amino Acid Chelate
Vitamin A Palimate
Phytomenadione and Folic Acid
Whey Protein Isolate
Chia (Salvia Hispanica, Seed)
Flax (Linum Usaitatissimum, seed)
Quinoa (Chenopodum Quinoa, seed)
Sacha Inchi (Plukentia Volubilis, seed)
Amaranth (Amaranthus Hypochondriacus, seed)
Coconut Flower Nectar
Acerola Cherry (Malpighia Glabra, fruit)
Pomegranate (Punica Granatum, fruit)
Camu-Camu (Myrciaria Dubia, fruit)
Bilberry (Vaccinium sp, fruit)
Goji Berry (Lycium Barbarum)
Acai (Euterpe Oleracea, fruit)
Luo Han Guo (Momordica Grosvenori Swingle)
Green Tea (Camellia Sinensis, leaf)
Grape Seed (Vitis Vinifera)
Rose Hips (Rosa Canina, Fruit)
Maca Root (Lepidium Meyenil)
Astralagus Root (Astralagus Membranaceus)
Ashwanganda root (Withania Somnifera)
Cordyceps (Cordyceps Sinensis, fungi)
Maitake Mushroom (Grifola Frondosa)
Reishi Mushroom (Ganoderma lucidum)
Tulsi (Holy Basil, Ocimum Sanctum, Leaf)
Schisandra (Shisandra spp, fruit)
Ginko (Ginko Biloba, leaf)
Yacon Root (Smallanthus Spnchifollius)
Pea Fiber (Pisum spp, seed)
Lactobacilluis sporogenes (as Bacillius coagulans)
Apple Pectin (Malus pumila, fruit)
Spirulina (Arthrospira platensis, Arthrospira Maxima, whole)
Chlorella (Chlorella sp, whole)
Barley Grass Juice (Hordeum Vulgare)
Kamut Grass juice (Triticum Turanicum)
Moringa (Moringa Oleifera, leaf)
Oat Grass Juice (Avena Sativa)
Spinach (Spincia Oleracea, Leaf)
Wheat Grass Juice (Triticum Aestivum)
Non GMO Fructose and Stevia
Natural Chocolate Flavor
As a parent, I can completely understand by a pre-packaged snack cake or a bag of crisps may seem like the only 'on the go' option for busy families. Making the schedule run smoothly can be hard enough without having to chop and prepare...NOT SO TRUE! Healthy nibbles can really fuel busy parents and kids alike and with a little planning, you can not only have nutritious and easy snacks on hand, but you can actually get your kids involved in their preparation, teaching your children to make smart choices earlier in life!
Disclaimer - My kids aren't always excited about eating veggies, yours may not be either! But don't give up! It just takes time and some days you'll find they are more open to it than others. Seeing your make healthy choices with help reinforce their need to follow suit - eventually it will be second nature!
Try these for (snack) size!
- Cashews and raisins - we make a big batch and keep these in snack size containers to grab and go.
- Greek yogurt with sliced banana (or other favourite fruit) We also add nuts and honey at our house!
- Lettuce cups with black beans, salsa and guacamole - used canned beans, jarred salsa and premade guacamole when you are short for time! Any leftovers can be used a dip with pita or rice chips and they always make great additions to morning eggs!
- Jicama sticks with chopped peanuts in lime juice - keeps for a few days in the fridge and is a yummy, hand held treat.
- Boiled eggs - Awesome, handheld protein that is already wrapped!
- Whole grain Waffle with nut butter - we also make healthy pancakes and save a few in the fridge for snacking on with a little greek yogurt, banana and sometimes slathered in Almond butter*.
- Homemade Trail mix - my kids LOVE making and eating this! Get creative, dried fruits, cashews, seeds, raisin, we've even thrown a little chopped beef jerky in with dark chocolate chips for a smoky, chocolately amazingness!
Why do we love Almond butter more than peanut butter? Nutrients! - Almond butter has about 83% more fibre and is higher in Vitamin E, Calcium, Iron and Magnesium. Make the switch!
This is a short list! Let me know your favourite, healthy snacks for busy families!
Working out not only helps your figure, but also improves your complexion. Learn why exercise may be one of the best skin remedies for
acne, wrinkles, dull skin and more.
I love this photograph. The improvement in her figure is obvious, but take a look at her skin! She looks happy, vibrant, healthy, young and glowing. Learn more about the skin and beauty rewards that come from regularly working up a sweat.
When you get your heart pumping from exercise, you’re supplying your skin with a nice dose of oxygenated blood that goes beyond that 'post workout glow'. Regular exercise keeps that youthful hue in-between workouts, maintaining a youthful radience.
When we workout, we reduce the levels of our stress-related hormone; cortisol, Cortisol can not only increase oil within the skin, leading to more acne but too much cortisol can also cause the collagen in the skin to break down, which can increase wrinkles and sagging. Exercise actually supports the production of collagen when the cortisol levels are in check, helping youkeep your skin firm, supple, and elastic.
Regular exercise boosts circulation by bringing more blood flow and oxygen to it, assisting the release of toxins from the body. Plus, all that sweating cleans out the pores of congested skin. Working out corrects the hormonal imbalance that can cause adult acne, something that frustrates many adult women who had hoped their acne would end with their teenage years. If you're acne prone, make sure to keep gentle, fragrance-free cleansing wipes in your gym bag. Be sure to cleanse your face and other areas that tend to break out immediately after exercising. Above all, avoid exercising with makeup on your face.
The improved blood flow helps keep your hair stronger and healthier, This blood, full of nutrients, stimulates the hair follicles and promotes growth. Exercise is also a big stress reliever. Lower stress means your hair is less likely to be brittle and, worse, fall out. Try adding 30 minutes of a few simple yoga postures or a brisk walk to your day three times a week, and see the beauty return to your hair and skin!
Meet Kathleen C.! She participated in The Beachbody Challenge and won the $500 Daily Prize for December 10th!
just… I felt fat and ugly. But I couldn’t stop eating. All the time. The unhealthiest foods, too!
The absolute worst was getting dressed for work. I knew my coworkers were super judgmental about weight. So I’d end up just standing there in the mirror criticizing myself!
Yes, I wanted to exercise, and I had high cholesterol, but I also had some physical issues that kept me from doing anything high-impact. Convinced that I couldn’t change my body no matter what, I became almost completely sedentary and depressed.
But one day on Facebook I saw a former colleague of mine posting her results with Tai Cheng
. It was incredibly motivating. But I was still convinced nothing could be done for me.
I was 100% wrong.Tai Cheng
have changed my life in so many ways. I’m more flexible now. I jump up instead of standing up slowly. I have more energy and stamina. At a recent doctor's visit he praised me for my hard work. I’d lowered my cholesterol by 58 points, and had lost 22 pounds since our last visit—without medication—and he took me off one of my blood pressure meds too.
He even gave me a high five. My doctor!
I feel more confident and I’m getting compliments all the time. My husband tells me I’m melting away. And all I could say back to him was, “this is only the beginning.”You can change your life, too. Take The Beachbody Challenge™, for the ultimate motivation to get fit! Select any Beachbody® program and once you complete it, share your results for your chance to win cash and prizes.
Holiday shopping can be stressful. Between driving all over town, long lines in crowded stores, and the never-ending holiday music, it's enough to make you want to throw up your hands and exclaim, "Bah, humbug!"
let me help you!. Those fabulous boys and girls at Beachbody have put together a list of 40 Beachbody gift ideas that can help make everyone in your life feel not only happier, but healthier! The gifts are divided by price levels so all you have to do is decide how much you want to spend on someone, and choose from several suggestions within that range. All items are available online, so take off that winter jacket, grab a glass of Shakeology®
, and knock out your holiday shopping quickly—and with the confidence that the gifts you're giving will enrich the lives of those who receive them!
PLUS: If you're a Team Beachbody® VIP Club member, you'll automatically save 10 percent off all items you purchase through TeamBeachbody.com
. You may already BE a VIP member - you can find out by looking within the shop on the Beachbody site.
If you are a member, when you login you'll see 'Retail Price' and 'your Price'. If there is no 'Your Price' consider joining and save 10% on all orders. FYI - Coaches
receive 25% off, worth a look if you are a regular user!
9 gifts at $25.00 or less: 8 gifts at $50.00 or less: 6 gifts at $75.00 or less: 6 gifts at $100.00 or less:5 gifts at $120.00 or less:
Frankly, I can't get through Insanity
I was not a subscriber to the 'post workout' drink philosophy. For the vast majority of my life in the Fitness realm, I swore that water was the ONLY hydrator one needs after a workout. Plus, though immediately after a workout is the only time it's beneficial to drink a certain amount of sugary carbs, many of the so called 'sports drinks' out there are just full of chemicals and way too much
That was until I did my first round of Insanity and realised just how much I was totally wiped from such an intense workout! My body needed something more. Originally developed for P90X, I started using Results and Recovery formula
. It's an absolute treat after a workout. It's natural orange flavour really perks me up and the ratio of 4 grams of carbs to 1 gram of protein is just perfect for bringing me right back to a balanced state. The formula is all natural with no artificial sweeteners or flavours.
So WHY do you need it?
Top nutrition expert, Mark Sisson, reports there is an optimal nutritional window after a workout. During this time, your body is primed to receive and process everything you put in to it. When we workout, we burn carbs and fat, we also create micro tears in our muscles, this leads to growth. In laymans terms, during this window, you need an intake of protein to aid in muscle repair and an intake of carbs to bring your blood sugars back to balance. Water hydrates, but it just doesn't cut it when it comes to proper repair and electrolyte balance.
So this little orangey awesomeness has now become a staple in my fitness plan. I really look forward to it and miss it terribly when I forget it. Like today.....I'm away from home, the Insanity
DVD's made it but I forgot my RnR...I'll feel it this week! But when I have it, I'm immediately ready for the day with no post workout downer or soreness the . It really goes a long way to maintaining my endurance DURING the workouts and improving my recovery, hence my performance, post workout.