Workout in the Park July 31, 2010 Bringin' P90X to the Community

Shakeology® Certified Low Glycemic

Guest post from the one an only, Carl Diakeler:

You know about the awesomeness ofShakeology^® – the ultra-premium health shake which my wife helped formulate when she saw that her husband couldn't eat a vegetable unless it was deep fried.

Now, in addition to enjoying it daily, we all get to brag about its most excellent score on the Glycemic Index Scale! Shakeology^® was recently tested and measured for it Glycemic Index (GI) and received the amazing score of 24 by Glycemic Index Laboratories.GI is a way to measure how carbohydrates react in your blood. When you eat carbs, your blood sugar level rises anywhere from a little to a lot. The GI uses a scale of 1 to 100, with higher numbers given to foods that cause the most rapid rise in blood sugar. These foods give a quick energy boost, often followed by a crash as your blood sugar drops rapidly, leaving you feeling sluggish, tired and even irritated.

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Bob Harper - Workout Tips - The Importance of Hydration

Bob Harper Workout Tips

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SHAKEOLOGY RECIPE OF THE WEEK: Protein Dream Creamsicle

If you want a little more protein in your Shakeology, try . . .

Protein Dream Creamsicle

Want to dial up the protein in your Shakeology? Here's a solution to your nutritional needs wrapped in a childhood memory.

• Ingredients
• • 1/2 scoop Greenberry Shakeology
  • 1/2 scoop vanilla Beachbody Whey Protein Powder
  • 1 cup nonfat milk

• Directions: Mix it all together.

• Nutrition Facts
• • Calories: 168
  • Fat: 1 g
  • Carbs: 24 g
  • Fiber: 2 g
  • Protein: 21 g
  
  

Ask me how you can be a part of the "30 Day Shakeology Challenge"!

The 21 day fitness solution

Hey, Rebecca here,

I’ve been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area…

… while there is no quick fix (I don’t care what the infomercials claim) I did go to the drawing board and crafted a new 21 day rapid fat loss program that’s right up your alley – if you want fast results.

You probably know that Body Power boot camp is pretty much full, but we do have room for another small group so I thought I’d let you know that my NEW 21 Day Rapid Fat Loss program starts Monday, August 2nd and the best part is that the 21 day program is discounted to only $99 and INCLUDES a 21 day meal plan program.

The only catch is that the camp is almost full and we can only take on 12 more participates. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Bootcamp.

Here’s how to register…

Just call my office at 515.999.5810 and let me know that you want in on the 21 Day Rapid Fat Loss Bootcamp and I'll get you all dialed and ready for Monday or just go to this special 21 Day registration page:

The class will take place Monday – Friday at 5:45 AM or 7:00 AM at Lions Park in Urbandale.

Looking forward to seeing you there!

Rebecca Ingham

515.999.5810

SHAKEOLOGY RECIPE OF THE WEEK: Protein & Fiber Express

If you're trying to keep regular, try . . .

Protein & Fiber Express

Sadly, most diets fall short when it comes to fiber. Here's an easy, delicious way to get almost all of your recommended daily allowance.

• Ingredients
• • 1 scoop Shakeology
  • 1 scoop Shakeology Fiber Boost
  • 1 cup raspberries
  • 2 Tbsp. ground flaxseed
  • 1/2 cup water

• Directions: Combine ingredients in a blender. Mix to desired texture.

• Nutrition Facts
• • Calories: 301
  • Fat: 8 g
  • Carbs: 43.5 g
  • Fiber: 22 g
  • Protein: 20 g

Note: If you are not accustomed to supplementing your diet with fiber, you may want to start with a smaller amount of Fiber Boost until your body adjusts.

Interested in taking the "30 Day Shakeology Challenge"? Comment below for more information!

What Doctors Are Saying About Shakeology

This is one of the main ways I stay fit & healthy. I am such a true believer in Shakeology & this is why I recommend it to all my family, friends & clients. If health & wellness is really your goal, you owe it to yourself to try this for at least 30 days to see for yourself!

SHAKEOLOGY RECIPE OF THE WEEK: Shakeology Iced Mocha

If you need a little extra energy, try . . .

Shakeology Iced Mocha

A great way to add a little caffeine pick-me-up to your Shakeology.

• Ingredients
• • 2/3 scoop Chocolate Shakeology
  • 2/3 cup low-fat or soy milk
  • 1 cup very black coffee
  • 1 tumbler filled with ice

• Directions: Combine Shakeology and milk. Pour coffee slowly over ice. When coffee has completely cooled, add Shakeology and milk. Add extra ice and stir.

• Nutrition Facts (with low-fat milk)
• • Calories: 178
  • Fat: 2 g
  • Saturated Fat: 1 g
  • Carbs: 22 g
  • Fiber: 2 g
  • Protein: 18 g

Interested in joining the "30 Day Shakeology Challenge"? Comment below for more information!

How To Boost Your Metabolism All Day Long!

Anyone that has worked with me or at least has asked for my advice knows that if you aren't doing the things necessary to keep your metabolism up, you aren't going to get the results you truly want. That is why I sharing this guest post with you. It has many of the suggestions I've given and turns out even a few I have overlooked! Let me know what you think and as always, feel free to ask any questions you might have.

Rebecca

Boost Your Metabolism All Day Long

By Ben Kallen

When you want to create a lean, firm body, the best way to accomplish it is with an effective workout program and a healthy eating plan. But that's not the end of the story . . . . Because no matter how much you're putting into your exercise sessions, practicing a range of healthy habits the rest of the time can give your metabolism an even bigger kick.

So here's a full day's worth of metabolism boosters. Any one of them may have a relatively minor effect, but when put together, they're bound to help your body burn fat more efficiently. Add these tips to your weight loss arsenal, and you'll get the results you want as quickly as possible.

Morning

1. Get some sun. A little outdoor time in the morning can help you slim down in three ways. First, bright light helps regulate your body clock, so you'll be more energetic during the day and sleep better at night. Second, during the winter months, sunshine helps ward off SAD (seasonal affective disorder), a condition that can lead to uncontrolled food cravings. And third, sunlight on your skin increases your levels of vitamin D, which are associated with a higher metabolism and a lower risk of obesity. (While sunscreen cuts down on your natural vitamin D production, experts warn that you shouldn't spend much time outside without it. You can also get more D by taking multivitamins, drinking fortified milk, and eating fatty fish.)

2. Eat a good breakfast. Research has shown that a filling breakfast that includes both lean protein and complex carbohydrates helps you burn fat all day (and keeps you satisfied longer, too). In a study presented to the Endocrine Society, dieters who ate hearty breakfasts stuck to their food plans and ended up losing more weight than those who didn't, despite the fact that their daily caloric intake was actually slightly higher.

3. And add some grapefruit. There's a reason grapefruit diets have never gone out of fashion. In a recent study in the journal Diabetes, mice on a high-fat diet that were given naringenin—a flavonoid chemical that gives grapefruit its slightly bitter taste—didn't gain weight, while others on the same diet did. And a study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that half a grapefruit before each meal helped obese people drop more than 3 pounds over 12 weeks. (Consult your doctor if you're taking any medications—large amounts of grapefruit can change the way they're metabolized by your body.)

4. Have a hot beverage. As you've surely heard by now, regular consumption of green or oolong tea can raise your metabolism by as much as 5 percent. But plain old java gives your fat-burning ability a boost too. Green coffee beans have been found to boost your metabolism through the combination of caffeine and something called chlorogenic acid. While roasting lowers the amount of this chemical, according to the Coffee Science Information Centre, a light roast retains more than a dark roast.

   Whatever you drink, don't overdo it, and keep the additives to a minimum—the calories in cream and sugar, or a coffeehouse latte, can far outweigh any fat-burning benefits.

Midday

1. Take the stairs. Your daily workout will do more than anything else to burn fat and build lean muscle. But that doesn't mean you should be a slug the rest of the time. A highly publicized British study found that kids who were very active during physical education classes were that much less active throughout the day, which suggests that you may need to make a conscious effort to move your body when you're not working out, including taking such simple steps as walking everywhere you can and using stairs rather than elevators. Even relatively brief periods of exercise will help keep your metabolism revving at a higher level.

2. Snack on nuts. All nuts (including peanuts, which aren't technically nuts, but whatever) are fairly high in calories, but they're also full of nutrients, especially protein and healthful fats. In a study at Purdue University, when people added 500 calories of peanuts to their daily diets, they ate less during meals and increased their resting metabolic rates by 11 percent. You don't need to eat so many, though. Just an ounce at a time will go a long way toward boosting your metabolism and keeping you satisfied.

3. Shop in the outer aisles of the grocery store. Most supermarkets are laid out in similar ways: produce, meats, fish, dairy products, and other fresh, whole foods are along the outside edges, while processed, boxed, and canned foods are in the inner aisles. Shop on the perimeter first, and you'll end up with nutritious ingredients that will fuel your muscles while keeping you full—and because they're higher in fiber and protein and lower in starch, you can eat more of them and still lose weight.

4. Take time to relax. Stress can take a toll on your metabolism. When scientists at Georgetown University fed two groups of mice a high-fat, high-sugar diet, the ones under stress gained more than twice as much weight as the low-stress group. If your job (or any other part of your life) leaves you feeling like a mouse in a cage, try to find ways of cutting down on stress. At some point during the day, take a break for meditation, yoga, or just sitting in a peaceful place and thinking about something pleasant.

Nighttime

1. Watch your eating. If you're like most people, your activity level slows down at night, and so does your metabolism. And yet there's also a tendency to eat a lot at this time, either by having a big dinner or snacking in front of the TV, or both. If you're overeating due to stress or boredom, the evening is a good time to concentrate on healthful dietary habits.

2. Hold the hooch. Your body loves alcohol—so much so, in fact, that it'll burn its byproducts as fuel before anything else. That means that while you're processing alcohol, you're not burning fat. Of course, alcoholic beverages also have calories, virtually none of which are good for anything other than helping you gain weight.

3. Turn off your screens. At least 2 hours before bedtime, dim the lights, put away your computer, and turn off your video games. Bright lights, including those from computer screens, can interfere with your body's production of melatonin, an antioxidant hormone that builds up in the evening and helps you sleep. Research has shown that higher levels of melatonin are associated with lower levels of body fat.

4. Catch your z's. While you're asleep, your body is hard at work producing hormones responsible for weight loss, muscle gain, and glucose metabolism. Studies have found that consistently getting less than the optimal 8 or so hours per night leads to a lower metabolism and a higher body mass. If you find yourself getting sleepy during the day, going to bed just an hour earlier could make a significant difference in your waistline.

And don't forget Beachbody's supplements, including ActiVit® Metabolism Formula and Slimming Formula. Both contain metabolism-firing green tea extract, along with other ingredients that can keep your engine running in top form.

WIN IT WEDNESDAY! Shakeology!

Okay everyone, I know I've been missing from the blog the last month or so. Like I explained in an earlier post, been an extra crazy summer, so far, and had to put some things to the side briefly. So, without further ado.....

The winner of the P90X I was giving away a few weeks ago was Chris Emery..... It was an EXTREMELY difficult decision and I wish I had more to give away (stay tuned though, because you never know!!!!! ).

This month's WIN IT WEDNESDAY goes along with the post I put up yesterday "30 Day Shakeology Challenge". I'm working with anyone that is interested in losing weight and feeling better all around and if that is you, then please join the "30 Day Challenge". The person with the best results will win a month's supply of Shakeology! So, if you are interested in taking the challenge, let me know! Follow the instructions in the previous post and the challenge will officially start on July 26th. Feel free to ask me any questions about the challenge!

Want to Lose Weight & Feel Great? Take My 30 Day Challenge!

By now, you quite likely have heard of and maybe even know someone whose used Shakeology (other than yours truly!) and has had amazing results. Well, now it's YOUR TURN! I'm looking for just 10 people to take my 30 Day Shakeology Challenge. Here are the details:

• This is for new Shakeology customers that have an account with Coach Iowagirl69 or Coach Ingham.




• Go to http://www.extremenutrition4life.com/ and read more about Shakeology. Check out the testemonials, read about the nutritional aspect and just get an overall feeling about the product.




• Next, click on the "Order Now" button.




• If you have never registered with Team Beachbody, fill out the short form.




• Choose between Chocolate, Greenberry or Combo (12 Chocolate's & 12 Greenberry's). You will also need to decide if you want a 30 serving bag or a 24 serving box of packets.




• You will also need to chose home direct. This will save you nearly $10 in shipping & will get you a free "Shakeology: The Workout" DVD ($30 value).




• The challenge will start on July 26, 2010 & will go through August 22, 2010.




• Those that enter a "Before" picture, starting weight, your height & age, will be in the running to win a FREE bag or box of Shakeology, upon the conculsion of the challenge.




• If, at the end of the challenge, you have not lost weight, gained energy, or feel all around better, you will get 100% of your money back, no questions asked.

Again, I am only keeping this open for a limited number of people that agree to the challenge, so act FAST! Leave a comment below if you want to participate, and quickly get your order in to secure your spot. There are so many stories about what Shakeology has done to improve the lives of people all over, and I want your story to be among them. Let me know if you have any questions at all!

Rebecca

Get Out of Your Comfort Zone!

I'll tell you what; your sweet, innocent IowaGirl69 used to be the shyest, quietest, most insecure girl you'd ever met. Why? Because I was taught to be afraid, that there is no way I should ever do anything that might cause harm, injury or embarrassment. That venturing outside my comfort zone was a bad thing that I should never do.

It wasn't the fault of the people in my life; after all, they were also raised that way. They never made the choice to change their way of thinking, and have lived a life that I would say is quite sad and depressing. It wasn't until a few years ago, starting when I ventured out of my comfort zone to become a scout leader, that I really began to realize that how I was brought up was no way to live.

Slowly but surely, I have come quite far from that comfort zone and continue to do things that challenge me and even scare me, in a way. And I've also learned to never say never, because if you would have told me 6 years ago that I would have no problem getting in front of a group, I wouldn't have believed you. That I would have the opportunity to go rock climbing, hold an alligator, introduce a governor, start a business and more, there's no way. But, in that time, I made up my mind to stop letting fear hold me back and to just go for it. That is what I suggest you do too.

I'm Baacckkk!!!

I want to sincerely apologize for my absence. This summer has so far been extra busy and sure is flying by, I must say! I can't hardly believe that we just celebrated the 4th of July! (Here in central Iowa, our 4th of July celebrations are being stretched throughout the week, since the weather put a halt on our fireworks displays).

I also started my own boot camp, called Body Power Boot Camp, here in Urbandale and it is definitely taking off! The people that have participated so far are getting UNBELIEVABLE results, which thrills me to death! If you are in the Des Moines area, I would love to talk to you about joining us. Please feel free to contact me, and I also have a limited supply of 2 week trials that I can hand out too :)

Okay, speaking of boot camp, it's nearly time to head out for another fun filled day of butt kickin', so I will be back soon. There is just so much I want to share with you!

Love,

Rebecca