Archive for the ‘Nutrition’ Category

Do not quit…starting over is hard!

Monday, August 18th, 2014

How many times have you quit something and then tried to start cover? It is hard isn’t it? It is so hard! Do not quit…starting over is hard! I can’t tell you how many times in my life I have quit something and then wanted to start over and had the worst time doing it. Why is that?  Why is starting the hardest part? Once in motion we are fine but boy, getting in motion is tough cookies isn’t it?  donotquit

This brings me to my current dilemma.  I quit.  Yup.  Life happened and I stopped working out.  I also stopped eating as well as I usually do.  Not good.  I would try start so many times but could never stick to it.  I have had so much success with Beachbody workouts so I know they work and I know I will have success but I just can’t get myself to start and stick with it.  Why is that so hard?  It is something that happens with so many people and I wish I knew why.  I suppose if I knew than I would not be going through what so many others go through also.

Do you have the same issue I am having now?  Do you want to join me and conquer this with me? Gosh knows I need the motivation.  I’d love to start and most of all, continue, with some other people.  I have gained weight, I don’t feel as good as I used to and I’m ready to get back in shape and fit into those clothes I used to.

If you want to help motivate me send me an email to and we will do this together.  I am ready but I need your help.

How Important Is Water When Exercising?

Tuesday, November 26th, 2013

So NOW it’s time to get serious about H2O. Does is really matter how much you drink after a workout?


So you should be hydrated BEFORE your workout and stay hydrated DURING your workout, but did you know it’s also important to maintain hydration AFTER you’ve given your heart and soul into your workout?

Being hydrated before your workout will keep you from getting lethargic, dizzy, experiencing muscle cramps during the workout, regulate your bodies temperature and it will keep your body running like a well-oiled machine because that water will act as a lubricant for your muscles. Weigh yourself BEFORE and AFTER you are done kicking your own butt into shape. For each pound lost during your exercise, drink appropriately  2 -3 cups of water.

You just might alleviate muscle soreness, those body aches and pains and give those vital organs that pumped so hard to help get you through that exercise some good ol’ T.L.C.

Recipe: Tilapia with Tomato Sauce (spicy)

Friday, June 28th, 2013

Do you want to heat things up a bit???  Here is a recipe for tilapia with spicy tomato sauce

This dish takes approximately 10 minutes to prepare and approximately 35 minutes of waiting for it to bake before you can sink your teeth into it.

Nutrition information: Makes 6 servings (1 fillet with sauce)  Calories 164, Fat 4 g.  Cholesterol 47 mg.  Sodium 589 mg.  Carbohydrates 9 g. (sugars 3 g. and fiber 2 g.)  Protein 24 g.


  • PAM Original No-Stick Cooking Spray
  • 1 can (14 oz each) quartered artichoke hearts in water, drained and rinsed
  • 1 1/2 cup (from a 24 0z can) Hunt’s Zesty & Spicy Pasta Sauce
  • 1/3 cup crumbled reduced fat free feta cheese
  • 6 tilapia fillets, thawed if frozen (6 fillets = 1 1/2 lb)


  1. Preheat oven to 400 F.  Spray 13×9-inch baking dish with cooking spray
  2. Crumble artichokes in the bottom of the dish and ensure it forms an even layer.
  3. Place the fillets on top of the artichokes, overlapping as needed.
  4. Pour sauce over fillets. Cover the dish with aluminum foil.
  5. Bake at (145 F)  for 30 – 35 minutes or until fish flakes easily with a fork. Sprinkle with feta prior to serving.

VOILA!!!!! Get your spice on.

Recipe: Lettuce Wraps- Asian Tuna

Friday, June 28th, 2013

YUM YUM YUM. A healthy way to eat in the heat without all of the cooking.

Asian Tuna Wraps. Easy to make and in only 15 minutes. This recipe makes (4) servings (2) wraps each.  Calories 118.  Fat 2g.  Cholesterol 24 mg.  Sodium 481 mg. carbohydrates 10 g.  Sugars 7 g.  Protein 14 g.


  • 2 cans (5 oz each) chunk white tuna in water, drained
  • 1/2 cup matchstick-cut carrots (from 10-oz pkg.)
  • 1/4 cup sliced green onions
  • 1/4 cup La Choy Sweet and Sour Sauce
  • 1/4 cup quartered sliced radishes
  • 2 teaspoons La Choy Soy Sauce  (use the Less Sodium La Choy Sauce to lower sodium intake)
  • 8 leaves green leaf lettuce



Mix the tuna with all remaining ingredients, except lettuce, in a medium bowl. Spoon 1/4 cup tuna mixture onto each lettuce leaf.  VIOLA YOU ARE READY TO EAT.

*Want to add a little crunch to your wrap??  Sprinkle a teaspoon of chopped peanuts on top.


How to Eat Well on a Budget

Friday, May 17th, 2013

If you have ever walked into a natural foods store, you may have felt the prices alone make it difficult for the average person to afford to eat well and healthy all of the time. It can be discouraging if you only look at the price of organic fruits or vegetables that seem to be twice that of others food. But, it is possible, with a few helpful hints, to eat well on a budget.budget
One of the easiest ways to adopt better eating habits and enjoy more natural foods on a budget is to buy in bulk when you can. This simply doesn’t work for fresh foods obviously; but there are healthy alternatives that you can purchase in bulk and save a lot of money in the process. Frozen fruits and vegetables are perfect bulk buying candidates for a healthier lifestyle. Frozen fruits obviously last longer but are also cheaper in the long run, too. Plus, it’s very easy to throw a handful of frozen fruit into a blender and make a smoothie or put some in the fridge at night to have fresh, great tasting, and healthy fruit with your breakfast. They are also pre-washed and typically cut ready to use. Vegetables frozen in bulk are also just as nutritious as fresh vegetables from the farmers market. They can be as versatile and easy to use straight from the freezer as their fresh counterparts. Aside from frozen bulk foods, invest in bulk nuts, grains, multi-grain pastas and dried fruit in bulk. These items will not go bad and make great healthy ingredients for endless meal possibilities. With dried fruit and nuts, you can combine what you love into your own snack bags or containers and make your own trail mix at a fraction of the cost of buying it in stores.
Another great way to eat well on a budget is to cut the pre-packaged and processed foods from your shopping list. Real food, made with real ingredients is better for your body and your budget. Instead of buying a prepackaged frozen dinner loaded with preservatives and unnatural colors and ingredients, buy the actual ingredients to make it yourself. Buy the chicken, seafood, pasta, vegetables, or whatever else it calls for and make your own dinner. You could spend pennies compared to dollars for each serving when you simply put in the extra time to combine the necessary fresh and real ingredients rather than buying a prepackaged meal. And when you make it fresh and save money, it actually tastes so much better, too.

grocery_budgetLearning what is seasonal in your area can also help you save money and eat better. If you buy from the local farmers market or simply keep an eye out for what is on special because it is plentiful in your area, you will be getting great fresh food at a great deal. You may simply have to adjust recipes or meal ideas to accommodate more of what is in season; but it will be worth it.
Aside from buying frozen, bulk foods or seasonal foods, think about what you consider healthy food to begin with. A great way to eat well at a bargain is to understand what ‘eat well’ means. One great way to eat well is to incorporate more protein, just what the Beachbody nutritional plans call for. While most people think about expensive cuts of meat as a primary protein source, there are cheap proteins that are also healthy. Eggs, tuna, and other fish can be great sources of protein and relatively inexpensive also. Work in these cheaper protein options to build muscle without depleting your wallet.

Finally, when it comes to eating well on a budget, go through the Beachbody recipes and food options. You can get maximum benefits from the protein shakes as a value priced meal. You can also invest in the high quality low cost ingredients of your favorite Beachbody recipes. The Results and Recovery Formula will help you maximize the benefits of your workout and also keep you from feeling starved and overindulging in any kind of junk food around. Shakeology is an economical choice when you consider what you aren’t putting into your body when you drink the shakes. Beachbody P90X protein bars can keep you satisfied and help keep you from eating what isn’t good for you when choices are limited.whole-food-shopping-list-

If you have any questions about your food choices please email us at  We would love to help you.  Also, we run 90/10 Clean Eating Challenge groups that will connect you up with other folks all trying to stabilize their nutrition.  Check out the 90/10 information here.
While it may take some planning ahead for meals and snacks, with these simple tips and keeping an eye out for deals on healthy foods you can be creative with, you don’t have to go broke trying to be your healthiest and eat the best foods you can.

Best Broccoli Recipe Ever

Wednesday, April 17th, 2013

So I learned about the best broccoli recipe ever and I love it so much that I decided I absolutely have to share it with the world.  I have never been a fan of vegetables, in fact I pretty much hate them but since I started doing Body Beast I decided I needed to eat totally clean and that included loving vegetables.  A friend of mine shared this broccoli recipe with me and trust me, it is the best broccoli recipe ever.  I will literally eat the broccoli by itself as a meal now.  It’s amazing!

So, let’s start shall we?  I know all you veggies haters and lover want to know how to make this amazing stuff right?


  • Salt (I used Himalayan Salt)
  • Pepper
  • Garlic
  • Olive Oil
  • Lemon juice (I used the little yellow plastic lemon looking thing, I didn’t squeeze a lemon)

Before you Begin: Heat the oven to 425 F

Step 1: Buy as many bunches of broccoli that you want for your meal. I bought 2 big bunches

Step 2: Cut up the bunches into small pieces.  Basically cut them up into bite size pieces.

brocolli cut up

Step 3: Put the broccoli in a bowl and gather your ingredients.


Step 4: I didn’t measure any ingredients.  I just added some of the salt, pepper, a couple teaspoons (it seemed) of garlic, and I sprinkled some olive oil all over the broccoli.  I had enough olive oil to coat the broccoli but not that much that it left a puddle.  I just wanted enough to coat.  Trying to keep it light and healthy here folks.  Don’t soak it.

Step 5: Shake it, shake it and shake it so it is all mixed in nicely.


Step 6: Grab a cookie sheet and line it with tin foil.  Lay a single layer of your broccoli on the foil.


Step 7: Pop that puppy in the oven for 20-25 minutes until the broccoli is golden brown.  You’ll know.


Step 8: Grab your lemon juice and sprinkle it on the broccoli and voila, you are done.

Optional: The original recipe had you add a bit more olive oil and sprinkle some parmesan cheese on top but I left that out. I wanted to keep this super healthy but I’m sure that makes it tasty.

Dinner is served!


So, did you try it?  What do you think?  Yummy!!!

P90X and P90X2 Challenge Packs on Sale!

Monday, March 11th, 2013


P90X2 and P90X2 Sale, what sale?

P90X and P90X2 Challenge Packs are on sale for the month of October  and this sale is amazing!  They are only $180.  The Challenge Packs are available for any new or existing customer or coaches so take advantage of this while it lasts.  It is great!   The savings is really off the hook.  If you were to purchase either P90X or P90X2 and Shakeology separately it would cost you $240 plus shipping and handling.   The $180 Challenge Pack price this month is really out of this world.  I wish I didn’t have these programs already otherwise I’d hop on this.



What the heck is a Challenge Pack anyway?

A challenge pack is the coolest new thing from Beachbody.  It packages together everything you will possibly need to get fit and healthy.  You get any one of Beachbody’s fitness programs, you pick, at a discounted rate, a month supply of the very popular Shakeology, a 30 day member to Team Beachbody Club and to top it off you get all of this with FREE shipping!

The beauty of all of this is that if you bought all of this separately you would pay much more including having to pay shipping so the bundled cost is a way better deal.

Of course this month as I mentioned, you get an even better deal because P90X and P90X2 Challenge Packs are on sale so it can’t get much better unless of course they were free!


Shakeology What?


So you have heard of Shakeology, seen the ads, heard the testimonials but still want more info?  Sure!  Shakeology is a meal replacement shake that not only tastes amazing but is truly the most nutritious thing you will find on the market today.  If you can find something more nutritious let me know and I will send you a free bag of Shakeology, I bet you can’t. Shakeology contains over 70 ultra high-quality ingredients conveniently located in one glass, to deliver nearly all the nutrients you need to maintain a healthy diet.  More info here.

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Free Fitness Coaching and amazing support!

Added bonus here!  We offer free fitness coaching and have some seriously great support that we offer after you have bought your challenge pack.  We have a wonderful Facebook group full of people doing the programs that you will be doing.  We have done P90X and P90X2 so we can help you along the way with answers to your questions about nutrition, the workouts, if you need a kick in the butt to start or keep going or just want some friendly advice and some friends.  Both of us will help you out and we will introduce you to what we call our family on Facebook.  We have a close knit community and you will grow to be a part of our family, our team.  We’d love you to join us.  Click here for more info.

Enter the Beachbody Challenge when doing either of these workouts and get a FREE t-shirt and a chance to win $500 daily, $1000 monthly or a grand prize of $100,000!

90/10 Food Choices

Thursday, March 7th, 2013

Ryan’s Ladder, named after my buddy Ryan Chapman of  who created this plan and B.A.S.E. Training,  is a slightly modified version of Michi’s Ladder (created by Beachbody) and is intended for use during the 90/10 Nutrition Challenge Groups.  The purpose of the ladder is to divide food into 3 Tiers that can be used to guide your food choices throughout the day.  During the 90/10 Nutrition Challenge, participants aim to eat 90% of their daily calorie total from the Green Light Tier while allowing 10% to come from the Yellow Light Tier and nothing from the Red Light Tier.

This is not a complete diet, I hate that word anyway, plan but rather a food guide that allows you to look for foods in higher Tiers to substitute for foods that you may be eating on a regular basis from the lower tiers.  This system works especially well during the 90/10 Nutrition Challenge as the participants are able to see where foods fall that they would normally plan to eat and what foods they can substitute for them to meet the 90/10 ratio that they are aiming for in the challenge.

Remember, I lost 100lbs and that was by changing how I ate drastically.  Eating is of fundamental importance in losing weight and being healthy.  If you feel sluggish, have low energy, just don’t feel like you look your best or want to live a long healthy life you MUST nail your nutrition down pat.  This is the way to do it.

Some Additional Guidelines

Just like with any nutrition program, using Ryan’s Ladder takes some common sense as well.  Here are just a few guidelines for using this ladder:

1)  The ladder does not give any guidelines for variety in eating.  For instance, you could eat only bananas every day and be eating in the highest Tiers of this ladder.  Obviously, this is not the intent of the ladder.  Make sure you are getting something from each category at every meal and eat with variety because that is the spice of life.  Try starting with a veggie, then adding a protein, and then a little healthy fat when planning a meal from the upper Tiers.

2)  Along the same lines, I have left some foods in the upper Tiers that have some nutritional value but also can be dangerous if overused.  For instance, I have cheeses and 100% whole wheat bread in the upper tiers.  This can easily be misused and cause you to gain weight.  Vegetables can usually be eaten without worrying too much about quantity.  However, things like cheese, bread (and other grain items), yogurt, avocados and nuts (to name only a few) should not be eaten in this manner.  Use those items that are more calorie dense and contain high amounts of fat and carbs in a controlled manner.  Use guideline 1) to help.

3)  Food that is in the upper Tier, Green and Yellow, but is deep fried is automatically dropped to the Red Light Tier.  Eating deep fried veggies is not a Green Light Tier choice.  Foods should be grilled, baked, boiled, broiled, poached, or lightly sauteed to remain in their listed Tier.

4)  If there is a food that you can’t seem to find on the ladder, you can often find it’s closest counterpart and you will likely be in the same Tier.  However, you can always email for judgement call on what Tier a food falls into.  Also, if it really isn’t on the Tiers, the reality is that the food is probably a lower (Red or Yellow) Tier food.  Most of the whole foods available today are covered in the Green Light Tier and categories for the non-whole foods are covered in the lower Yellow or Red Tiers.

Check out the tiers below:

Green Light Tier

Yellow Light Tier

Red Light Tier

10 Rules of the 90/10 Nutrition Challenge

Thursday, March 7th, 2013

So as I mentioned before my buddy Ryan of B.A.S.E. Training came up with this 90/10 plan so you will see his name a lot here as he gets all the credit for it.  He designed this whole thing so I am not renaming this challenge or any of this stuff, he did it and he gets the credit.  Given that, let’s share the 10 rules he wrote up for being a part of the 90/10 nutrition challenge group.  This will give you a better idea of what you are getting into if you decide to join one of these groups now or in the future.  We will primarily be using Ryan’s Ladder (a modified version of Michi’s Ladder) as our basis for nutrition as you will see.

The Rules

Rule 1:  There is no one way that is the best way to eat for everyone. Some things work well for some and not for others.  If the guidelines given by me aren’t specific enough or the methods don’t suit your needs (for good reasons…not just because you don’t want to), we can discuss another way of eating that will still match the intent of the challenge and will work better for you.  Ryan’s Ladder is an excellent guideline that should work well for almost everyone and will get results the way this challenge is designed, but I do understand that some people have special needs.

Rule 2:  You must eat 90% of your daily, weekly, monthly and challenge intake from the  Green Light Tier of Ryan’s Ladder.  Percentage should be done by a total percentage of calories.  In other words, for every 100 calories consumed, 90 calories should be from those Tiers.  Yes, this means that you need to count calories for this challenge.  If you do not use for counting calories, check it out, it works very well.  You can download the app too, very handy for on the go.

Rule 3:  The remaining 10% of your daily, weekly, monthly, and challenge intake is ALLOWED to come (not SHOULD come) from the Yellow Light Tier.  Again, this is by total percentage of calories consumed.

Rule 4:  NONE of your intake should come from the Red Light Tier during this challenge.  If you choose to break this, it should be a conscious decision for a special occasion and you need to be willing to admit it to the group and prepare to be scolded for it.  Try not though, it’s only 60 days (or 30 depending on the challenge)

Rule 5:  Understand during this challenge that no one is going to be perfect, including me, it’s tough.  However, everyone should be honest.  The group needs to hear when you messed up as well as when you did well.  Use the group page on Facebook to communicate with your fellow challengers, encourage, ask for advice, and support each other.

Rule 6:  There will be some foods that are not clearly in a Tier or are not listed.  It is likely that if a food is not listed or there isn’t something close enough on the ladder then it is probably not a good food to eat.  However, this may not always be the case.  In those cases (which should be very few), you can either make the judgment call yourself or you can get in touch with me or the group to get an opinion.

Rule 7:  Have a plan for when you are going to have your Shakeology so you are sure to get it in every day.  I drink mine first thing in the morning right when I get to work but the important thing is to have a plan.

Rule 8:  Commit yourself fully to this challenge.  If you are not active in the FB group, I will be tagging you in posts and asking what you are up to.  This is only 60 days, so be active and be honest and be a part of this challenge.  You owe it to yourself as well as to your fellow challengers…they are depending on your support and are planning to support you.

Rule 9:  Get rid of the junk in your house before the challenge starts.  No, I don’t mean eat it all.  If you have to, throw it away!  Yes, just get rid of it.

Rule 10:  Talk to your spouse or significant other or even roommates about this challenge before it starts and let them know what you are doing (get them involved too maybe).  At least that way you will have a fighting chance of getting some support from them…or at least not sabotage.  This is very hard if you do not have a supportive family.  Trust me!!  Make sure they are on board with you and even if they do not do it make sure they don’t “poke the bear”.

Some other things to think about:

– Take before photos

– Post photos of your meals to the group

– Announce weight loss throughout the challenge

How to Get Involved

Want to get involved in this challenge group?  Simply CLICK HERE and fill out the registration form.  It’s time to get healthy.  We’re all in it with you!

90/10 Nutrition Challenge Registration Form

Thursday, March 7th, 2013
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Pre-workout Food for Best Results

Wednesday, February 20th, 2013

I’m always asked about pre-workout food before programs like P90X, Insanity or TurboFire so here goes.  When it comes to adopting a great workout routine that gives you the results you want, it is only natural that you incorporate a different way of eating along with that routine. When you are following a fitness and wellness program, you certainly understand the need for optimal nutrition; however you might not know exactly what to eat or what to avoid before you workout.

The first and most obvious rule of thumb about pre-workout food is to avoid anything heavy, such as high fat or high fiber foods that will just sit in your stomach. While high fiber foods are great for a healthy diet in general, they keep you full-feeling and sit in the stomach for awhile after you eat. Eating high fiber foods just before a workout will really slow you down and could make you feel sick. Save the high fiber for well after your workouts or well before.Pre-Workout-Food

Optimally, pre-workout, you want to eat foods that will enable you to burn calories and also make you feel more energized while working out. When you are in the middle of a strengthening or high cardio workout from Beachbody or any other workout regimen, you will need the extra fuel in your system just to safely keep up. When you don’t eat or drink sensibly and then work out (or worse yet, you work out on an empty stomach first thing in the morning), you actually run the risk of depleting muscle mass instead of building it. You also may set yourself up for actually slowing your metabolism as your body struggles to find fuel for the workout you are putting it through. If you are doing P90X or Insanity to lose weight, the last thing you want to do is slow down your metabolism. While it may seem counter-productive to eat before working out, you simply have to eat to give you’re the necessary fuel to work out effectively, build muscle mass and lose any weight.

Your best pre-workout food to eat about an hour or a half hour before a workout should contain protein or complex carbohydrates. Some ideas of pre-workout snacks or light meals can include a banana, hummus and multi-grain crackers, celery and peanut butter, apples and a handful of nuts (such as almonds), fruits, and an energy bar.

Energy and EnduranceWhen you embark on a Beachbody workout program and nutrition plan, Beachbody supplements such as “Energy and Endurance Formula” or the “Results and Recovery Formula” are ideal options for accompanying your workout, fueling your drive to go harder, and for helping you get the maximum results each and every time you work out. All of the Beachbody nutritional products contain the vital nutrients to replenish, fuel and help you build your body to what you want it to be. The premium Shakeology meal replacement shakes are made with your workout in mind. They contain 23 vitamins and minerals, along with 70 ingredients from the world over to give you the most nutritious supplement on the market. Shakeology drinks are very nutrient dense and low calorie and are proven to give you that energy boost you need before or after an intense Beachbody workout.  If you would like a FREE sample click here for more info.

Eating the right way before and after any workout will only help you reach your goal quicker and more effectively. The right high protein meal or snack, combined with the great flavor options from the Beachbody line of bars, shakes and supplements, will help you build muscle, cut down on soreness afterwards, repair any injuries and enjoy the benefits of the healthy lifestyle you have worked so hard to achieve.

Shakeology March Madness Challenge

Sunday, February 17th, 2013

Get ready to lose weight, win money, get fit and be healthy for March with a 30 Day Shakeology Challenge!  It can’t better than this right?  The challenge starts March 11th and runs through April 9th.  Details are below:

The first step in this challenge is to make sure I am your FREE coach, click here to follow the steps.  This is required to be part of the challenge.

You will be required to drink Shakeology on a daily basis and post to the group daily.  That is all. Click here for real life Shakeology testimonials.    Of course, working out will aid in your overall results and that will of course help you win the cash in the end.   You must be on Shakeology Home Direct to be part of this challenge.  Contact me here for details on where to order prior to ordering please and how to save some $$$.  The reason for this is that you get free shipping when you order Home Direct/Autoship and it can be cancelled at anytime.

The winner who will split a $500 cash pot is determined based on the average of weight lost AND inches lost over the 30 day period.  Top 3 transformations will win $175, $125 and $100 and there will be two $50 prizes as random winners.  Not bad?

march madness shakeology challenge