Challenge #4 for the Week

Since we've embarked on our final decent into Spring, I've decided to get a little more realistic with my personal challenges, so have moved them to weekly. I think many would agree, it's important to master one each time, then to rush on to the next. So, that's exactly what I'm doing. So.......




Challenge # 4 is......





Take more time to STRETCH before and after workouts.

I've known always that this is the key to avoiding injury, increase flexibilty and mobility, but it's usually the one part in my exercise routine that gets cut short...and that needs to STOP. I do warm up and cool down for roughly 2-3 minutes before each workout, which in asking some trainers, is appropriate. BUT, I really would like to work on more flexibilty, minimize any opportunity for injury and enhance my mobility.

I'm currently training for my 1st marathon (YAH! Go me!) and much of that involved endurance and taking appropriate measure to avoid injury. This is where STRETCHING can be key.

So as Tony Horton reiterates for us in the video above: "Flexibity is the Fountain of Youth". I'm going to give my body the best reward and enhance its durability - thanks Tony! :)

Join me in this challenge for now and your future!

Taryn Perry

http://www.choose2befit.com/

Beachbody® and the American Diabetes Association® - An alliance to Fight Type 2 Diabetes

I had the great opportunity to speak with David Gise, one of the creators behind Fitspott, a social networking site for fitness professionals and enthusiasts, a-like, to share their passion of helping others. So, immediately, David and I had a connection, given our respective businesses.

As we met on Twitter, we began "tweeting" about renowned non-profit organizations and their involvement in the fitness and nutrition arena, to help make a difference in our youths and their future. One of the topics we began discussing was Beachbody's recent alliance with the American Diabetes Association® and the efforts to help combat the effects of type 2 diabetes. As a Beachbody Coach, this has been an incredible time to be apart of the business, in the fact that not only do we aspire to make a difference in those that need to lose weight and get healthy, but those that are suffering a disease that can be managed by proper nutrition and exercise.

Type 2 diabetes is the most common form of diabetes. In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary for the body to be able to use glucose for energy. When you eat food, the body breaks down all of the sugars and starches into glucose, which is the basic fuel for the cells in the body. Insulin takes the sugar from the blood into the cells. When glucose builds up in the blood instead of going into cells, it can cause two problems:

• Right away, your cells may be starved for energy.
• Over time, high blood glucose levels may hurt your eyes, kidneys, nerves or heart.
  

Source: ADA website.

Throughout much research, it's been documented that type 2 diabetes can be managed through proper diet and nutrition as by:

• improving your body's use of insulin
• reducing body fat
• increasing muscle strength and bone density
• lowering blood pressure and bad cholesterol
• improving blood circulation
• increasing energy levels, and
• reducing stress

...these all have a direct association with combating type 2 diabetes.

Anyway, in speaking earlier to what an incredible organization Beachbody is to work with, it almost seems historical to be a part of a business that has partnered with an organization like the ADA, to join efforts in helping ward off a disease that touches so many. Together with nutritionists, doctors and certified diabetic educators, in October 2008, Beachbody® launched Kathy Smith's Project YOU!: Type 2™, in alliance with the American Diabetes Association®. It's the first all-in-one solution to help manage diabetes, reduce your risk for diabetes complications, and get you back in control of your life!

The program comes complete with a 12 week workout guide, workout wallet with CD's and DVD's, Workout Calendar, cookbook, mix and match meal cards, program guides and 12-week food & fitness journal, a Beachbody coach and online support. (**It is important to note that proceeds from the sale of this product support American Diabetes Association's mission: to prevent and cure diabetes and to improve the lives of people with diabetes.

So, if you, or anyone you know is pre-diabetic, suffers from Type 2 diabetes, do them the great reward of introducing them to Kathy Smith's Project You!: Type 2™ and get them on the road to recovery and back to living a healthy and fruitful live.

Want to get involved in this phenomenon and help change the lives of others? Become a Coach! I'll show you how and help you grow your business beyond your wildest dreams. Join the Ultimate Beachbody® Revolution.

What is your "WHY"?

Have you ever asked yourself that? What is my "WHY"?

Well, if you are a Beachbody Coach, like me, you are constantly reminded to recognize your "WHY". For so long I went back and forth on what my "WHY" was. Was it to provide more for my family? To be a role model for my kids? To fulfull a passion in what I enjoy? Or was it to take on a new challenge and know I can succeed?

All of these are valid "WHY's", but you must look deep into your soul and really dissect what your "WHY" is.

By establishing your very own "WHY", you can set the tone for what you want to accomplish. Now, this isn't a "WHY" that your husband, friend, Mother, Mother-in-law or sister wants for you, or expects from you, this is what YOU want to accomplish and what YOU can achieve.

So take a moment, right down your goals and really, truly establish your "WHY". You'll be amazed to see it in plain site and as you focus on it, recognize the power within yourself to achieve it.

Always live by your "WHY" and know you can achieve great things by it.

WANT TO LEAN OUT? Here is the secret....ADD MUSCLE! by Mike French

A great post by a fabulous fellow Team Beachbody Coach to his group - this answers A LOT of questions for most:

1.) Muscle is the MOST anabolic substance in the human body (Anabolic processes tend toward "building up" organs and tissues. These processes produce growth and differentiation of cells and increase in body size)

2.) Muscle chews up body fat. If you add 1 pound of muscle, and your body burns an additional 50 calories per day just to sustain that muscle. (Add 10 pounds of muscle and your body burns an extra 500 calories to maintain it!)

Most people in an effort to burn body fat greatly increase their number and length of cardiovascular workout sessions.THIS IS A MISTAKE!!!!! This hamstrings your efforts to burn body fat believe it or not. While you do burn allot of calories during extended cardio sessions you are also chewing up hard earned muscle. That is why you don't see any competitive
bodybuilders who also run marathons!

You burn alot of calories during extended or extra cardio but that stops when you stop the cardio.

Here is the secret:Your metabolism continues to burn body fat and calories for HOURS after hard resistance training. The muscle repairing itself has alot to do with this.

In effect, building muscle through INTENSE weight training is the key to the lean, muscular body we all strive for.(A prime example of extended cardio not being the key is people that only do aerobics and no weight training. They NEVER change the shape of their body. They stay the same year after year....what is the sense of that?)

What does this mean for P90Xers or ChaLEAN users?

DO THE PROGRAM AS DESIGNED AND WORK HARD ON GETTING STRONGER DURING YOUR RESISTANCE TRAINING NUTRITIONAL SUPPORT

**EMPHASIZE PROTEIN - Eating more protein intensifies the thermogenic effect of the digestive process by 1/3rd and protein is the nutrient that builds metabolism enhancing muscle.

We need carbohydrates to fuel our workouts and repair muscle but don't get carried away. Too much WILL be stored as fat.

Remember guys and gals:MORE STRENGTH = MORE MUSCLE = LESS BODYFAT

Thanks Mike!! You always put it into perspective.

To learn more about P90X, any of the Beachbody Programs, or how you can be a part of our Coaching program, click here to learn more.

5 Tips for Teaching Nutritious Food Choices, By Suzy Buglewicz

It can seem like an impossible task to steer kids toward healthy food choices when they face a daily stream of endless advertisements depicting other kids happily devouring high-calorie foods loaded with sugar, fats, and sodium. But according to the United States Department of Agriculture (USDA), our food and physical activity choices affect not only our health but how we feel today, tomorrow, and in the future. Studies show that a child's nutrition has a direct impact on how healthy he or she will be as an adult. With the holiday season behind us, and fewer visions of sugar plums and other treats dancing through our heads, there's no time like the present to reinforce a balanced diet. And the bottom line is that kids won't know about good food choices unless their parents show them what foods they need for their bodies to grow strong.

1. Plan menus as a family. One of the best places kids can learn about food and healthy eating is in their own kitchens. Sitting down to plan a week's worth of family menus might sound daunting and time consuming, but it will make the next two tips much easier and worth the effort. Pick a time before the week starts and decide on about 5 days' worth of menus. Pull out a few cookbooks, ask the kids for their input, and let them choose some of their favorite recipes. Nutrition experts recommend that parents offer a range of healthy choices that are similar in nutritional value instead of simply asking kids what they want to eat. It's a win-win since the kids feel in control by getting to make the choice, and the parent knows that, whatever the choice is, the choice will be healthy. Encourage them to create a menu board on which they write down and decorate the week's menu. Don't forget to include desserts—healthy desserts, of course!

2. Go shopping. If you want your family to eat healthily, you have to shop healthily. Take your kids to the grocery store (feed them before you leave the house!), and, for the older kids, encourage them to read the nutrition information on the labels of their favorite snack foods. (Get Real with Shaun T™ and Shaun T's Fit Kids® Club both offer guides for teaching kids to read nutrition labels.) Ask them to look at the sugar, fat, and salt contents, and explain that the higher the percentages, the unhealthier the foods are. The more involved kids are in the shopping and meal planning, the better informed they'll be to make healthier choices about what they eat, even when you're not there to remind them.Another benefit of taking kids to the grocery store is giving them supervised control to choose healthy snacks for the family. Consider fresh fruits and vegetables that are in season when they are at their peak flavor, and encourage the kids to choose a fruit and/or vegetable they've never tried before. Include breakfast items on the shopping trip, since studies show that eating breakfast gives our bodies the fuel we need to have enough energy for the rest of the day. And if you don't want your kids to eat junk food, don't buy it. Experts warn that eating too much junk food is contributing to the rise in childhood obesity.

3. Get cooking. It's no secret that eating out puts on more pounds than eating home-cooked meals. Eating at home also gives you a better idea of reasonable portion control, which has gotten out of control at restaurants, where plates are often supersized with extra starchy and fried foods like bread and french fries. Even with multiple family activities and schedules, vowing to cook at home just one more night a week than you do now can make a difference. Teach your kids how to cook; if they're too young, encourage them to help you in the kitchen. Not only will they learn what goes into a healthy meal, preparing meals as a family allows for quality family time. Kids can even reinforce what they've learned in school by helping look up and read recipes and measure ingredients. Even if you're really pressed for time, a meal as simple as grilled chicken breast with a green salad and a baked potato provides a nutritious dinner that can be on the table in 30 minutes.

4. Take a walk on the wild side: try something new. Kids need healthy food choices to fuel their growing bodies and active lifestyles, but sometimes they get stuck in a rut eating only things like carrots or cucumbers as their "healthy food choices." When introducing a new food on their plates, serve small portions so you'll both feel a sense of accomplishment when they finish eating. And be sure to let your kids see you try new foods so they're more likely to step out of their comfort zones and try something new as well.The USDA recommends starting with one new healthy food at a time and adding a new one each day. One of the easiest ways to add more fruits and vegetables to a picky kid's diet is to serve the food cut into bite-sized pieces with healthy but tasty dips or spreads. Apple slices with peanut butter and carrots, celery, and broccoli with low-fat ranch dip, flavored hummus, or even homemade salsa are great choices. Talk to your kids about what different types of foods do for the body, such as the importance of calcium for building strong teeth and bones and vegetables and grains for building healthy muscles and having a healthy digestion system. If the kids only want to eat junk food because they think it tastes good, explain that they will ultimately face issues like fatigue, obesity, and high blood pressure, which will lead to lifelong health problems.

5. Practice what you preach. Be a good role model and show your kids that a nutritious diet is all about balance, not deprivation. Go ahead and let them see you splurge on an occasional chocolate bar or donut, but make sure they also see you regularly eating your fruits and vegetables. Continue the healthy eating trend when eating out as a family and encourage your kids to make healthier choices. A sub sandwich on whole wheat bread with a side of baked potato chips is a much better choice than a greasy burger and fries. The nutrition choices parents teach kids when they're young will likely stay with them as they grow. And while you can't expect bad habits to change overnight, small steps to improve what you eat along with regular exercise will lead to a lifetime of healthy habits.

If you are not a FREE Member of the Team Beachbody Community, then let me know how I can help you get signed in. You can be receiving these and more great articles, tips and info into your own INBOX. Ask me how.

Network Marketing and the Revolution of the Beachbody Coaching Opportunity

Carl Daikeler, CEO of Beachbody, is like the rest of us, in touch with the growing revelation of social media. Well with that, he's the MAN behind the most powerful at home workout programs that have given MILLIONS incredible fitness results and business success, and now, the inscrupulous launch of the Beachbody Coaching Home Business Opportunity. His recent blog post Why Network Marketing, is enlightening in the fact that is offers and opportunity for real people to live a financially fit lifestyle. I've fallen in love with the amazing reward that this business has offered me and the lives that I've touched, so I wanted to share how the vision was created, by the man himself.

"I love creating things, building something that will be productive and solve a problem. I also like building income over the long term. Creativity, contribution, and constant steady year-over-year growth... that's how I approach what I do.

Beachbody exceeded $300 million in sales last year, largely due to the success of infomercials like Turbo Jam, P90X, Ten Minute Trainer, Slim in 6 and Hip Hop Abs. We have the most compelling pipeline of new products and infomercial since we launched the company. So, why network marketing?

I believe the real opportunity in fitness is not in building a huge monolithic company that simply sells product to people. Companies have been trying to leverage fitness to build huge businesses for decades. Yet the obesity trend grows, and no fitness company has really succeeded in getting people to REALLY embrace what it takes to get healthy and fit. Not the equipment makers. Not the gym chains. Not the weight loss centers. Not even Beachbody. Yes, we continue to grow, infomercial by infomercial, selling great product to people, and we've had some amazing success stories. But many people still will start-then-quit just like everything else they've tried unless there is another dynamic at work.

That's what the Beachbody Coach Network is about -- adding the powerful dynamic of peer-support, the "Share" of "Play, Shake and Share", to help people stay accountable to their desire to get healthy and fit.

Our network marketing business is 16,000 coach-distributors strong and growing fast. We assign customer leads to qualified coaches (for free) when one of our TV customers says they want support to succeed with their program. The coach helps that customer set their start date, and stay accountable to consistency. Our coaches are not fitness experts or nutritionists -- but friends who care about revolutionizing how people approach their own health and fitness.

In exchange, in the future when those customer leads purchase another product from Beachbody, the coach gets the commission.

And it works. Anne Dovel sent me this email string... Amazing stuff:

============

From: Anne Dovel

To: Carl Daikeler

Subject: new customer lead

Hey Carl. Been a while since I’ve sent you a thumb’s up for everything you do. I thought you’d like to see a customer who is grateful for the coaching program. :) Thanks for everything. I hope you had a wonderful holiday and wish you a healthy, happy and prosperous New Year. :) Anne

Hi Anne! I am proud of the difference that I see. I know I can do this. It just takes time and effort. I honestly can't thank you enough for all your help. I am really grateful that Beachbody started the coaching program because I don't know that I would have been able to do all this without your help. I know my husband was trying to help me but he couldn't really come up with a menu for me and he really doesn't understand where I am coming from about hating the way I look. You do because you are a mom too and I think that is so cool to talk to you. You understand so much more than anyone else I've talked too. But anyways I will talk to you later. I hope you get your knitting fixed.

Thanks,Susan

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Anne gets it, and now another customer has had success. As Anne said to Susan in a reply: "The reason Beachbody started the coaching was because they found out that someone had a greater chance of succeeding even if they just had someone to talk to who had been through the challenges they are going through!"

And it's a win-win that will continue to grow. I know that because I get so many emails like this one from part-time coach Joey Petri. While many coaches are still working their way to their first check and income is always a factor of skill and effort, here's a young coach who is one of the many people who are turning this opportunity into a dream job:

============

I just wanted to share this with you guys because I'm super excited. I added up all my commission checks from 2008 and I earned $13,394.98!!! This is amazing to me and I know that 2009 will be an ever bigger and better year. This money allowed me to go to school full time and pursue a 2nd degree in Phys Ed, this allowed me to live in my place and not move home, this paid my bills and my gas. (Disclaimer I also had some help from my savings as a pharma rep.) This is going to make 2009 an amazing and exciting year. Thanks again for all of your support!!

Joey

P.S. Traci, I still remember our 5 minute conversation at Tony's Camp in NY and I told you about how I was considering going back to school for my phys ed degree. You said Beachbody would allow me the freedom to do what I want to do and I'm so thrilled and excited to continue to make that conversation, that dream, a reality.

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So when people ask me "Why Network Marketing", I respond that it is an imperative. Growth is one thing, contribution is another. This business model has both, and instead of one giant company, we're going to be a company of a million coaches, each their own independent company, helping 100 million people get healthy and fit. That's what we will achieve, and that's why network marketing is a priority!"

These are just a small example of how Beachbody's DVD's, customer program, Club membership, Coaching Business Opportunity and the people within the community speak volumes to all that is behind the message of Beachbody...changing lives, establishing a lifestyle and paving the way for a healthier future.

If you are not a part of the Team Beachbody Community, Club or a Coach, you are missing out on an incredible journey to your own transformation, either physically or financially. I'll show you how to....

TURN YOUR WEIGHT LOSS INTO PROFIT!

Taryn Perry

www.financiallyfitathome.com

www.choose2befit.com

Follow me on Twitter!

Beachbody Testimonial by Founding Coach, Blake Warrington

I wanted to share this great testimonial by one of our founding Coaches, and I'm honored to have him as our team leader. As a fellow skeptic, I related well with how he approached the business. Enjoy:

"My name is Blake Warrington and I am a Beachbody Coach who has experienced tremendous results with P90X. I was introduced to the Team Beachbody business by corporate and instantly fell in love with the concept. However, I realized that if I was going to do the business I had to become a product of the product. By nature I am a very skeptical person, and even more so when it comes to the in-home fitness programs. I have never done one of these types of programs before and was always an avid "gym rat." While not in tip top shape, I always considered myself as someone in decent shape for my age, and consistently did my "3 sets of 8 to 10 reps" for each body part, along with some treadmill or running about 4-5 days a week. Knowing I had to be a product of the product, I started my P90X workouts and soon realized I was not in the best shape I could be. P90X is the most amazing and intense program I have ever experienced in my life. It has completely transformed my body like I would have never imagined. At 49 years of age, I went from 18.5% body fat and a 36 in waist, to 9.8% body fat and a 32 inch waist. I don't think I can remember ever being 9.8% body fat. I probably blew through it at some time in high school or college. My abs are starting to really show and I get more compliments from people asking me what I do to stay in such great shape. I no longer have to pay my gym membership fee, and I can just about do my entire P90X workout in the time it used to take me just to drive to and from the gym. If you are looking to get in the best shape of your life, and you would like to do it from the comfort of your own home, using nothing more than a pull-up bar and a set of dumbbells or resistance bands, then you owe it to yourself to try P90X. It comes with a full 90 day, no risk, money back guarantee. Try getting that from a gym or personal trainer!"

If you are interested in embarking on your very own fitness lifestyle and also want to get financially fit, let's talk!

Taryn Perry

http://www.financiallyfitathome.com/

http://www.choose2befit.com/

taryn.perry@comcast.net

When Carb's are your friend!

I wanted to share this article as originally written by Mike French. It answers many burning questions relating to our carb intake, when to eat them and when to avoid them.

Controlling your carbohydrate intake from day to day make our workout efforts more effective and take into account what we will be doing each day.

Here is how we break down our carb intake during the week:

Monday ~ Resistance (Strength) Day ~ Higher Carb Day
Tuesday ~ Cardio (Endurance) Day ~ Lower Carb Day
Wednesday ~ Resistance (Strength) Day ~ Higher Carb Day
Thursday ~ Cardio (Endurance) Day ~ Lower Carb Day
Friday ~ Resistance (Strength) Day ~ Higher Carb Day
Saturday ~ Cardio (Endurance) Day ~ Lower Carb Day
Sunday ~ "Active rest" (Run) Day ~ Lower Carb Day

Ratios (carb/fat/protein) for specific days on an average 2000 calories (active male) and 1400 (active female):

Lower Carb: 35% (Protein) 30% (Carb) 35% (Fat)

Higher Carb: 30% (Protein) 40% (Carb) 30% (Fat)

(Fats are mostly HEALTHY fats aka Raw Almonds )

We eat more carbs on Strength days to account for the extra energy needs of the day. Strength training creates a much greater "Metabolic disturbance" than cardio training does. What does this mean? Your metabolism is effected (you continue to burn calories - see my MUSCLE BURNS FAT blog) for hours after an intense Strength training workout. After a cardio workout, you caloric burn stops when you stop your exercise.

What constitutes higher carbs? Here are some examples:

1.) Oatmeal with Breakfast
2.) Whole Wheat Toast with Breakfast
3.) Eating Starchy carbs (Rice, bread, pasta) with lunch

On Cardio training days the carbs are lower because of the reduced energy needs. Here are some examples:
1.) Low carbs with breakfast ~ Egg Whites and Veggie sausage is a good example.
2.) No Starchy carbs with dinner ~ Chicken Breast with a nice salad is a good example.

So, what does this Carb Manipulation do for us on a daily basis? It gives us extra fuel for the days we need it (Strength days). It limits the fuel on days we don't need extra carbs (Cardio days). Also by changing the amount of carbs taken in on a daily basis, we are confusing our metabolisms. When you eat the same things on a daily basis, your body adapts to your program and eventually the results stop coming. Using this Carb Manipulation Plan you can keep your metabolism in a state of confusion, get stronger AND burn fat EVERY DAY OF THE WEEK!

Let me know if you have questions!


Article Originally posted by a fellow Beachbody Coach, Mike French.