Posts Tagged ‘weight’

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 jobrandes@overactivelife.com and we will do this together.  I am ready but I need your help.

Body Beast Sale

Friday, August 9th, 2013

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Body Beast is on sale now in August and it is hot, hot hot.  I got amazing results with this workout program and I’m in love.  Body Beast is just amazing, fun, works and a program I am going to stick with for a long time to come. The fact the Body Beast is on sale in August makes it all that better for those of you who have thought about going for it.  You get the workout program, the amazing Shakeology, free shipping and membership to the Team Beachbody Club with a deep discount this month.  Body Beast will get you gaining muscle if you want, leaning up if you want, losing fat, and just looking great.  Whatever your goals, Body Beast will make it happen.  Guys can get big, ladies can get lean with muscle and anyone can lose that unwanted fat.  I sure did.

 

I decided after my Beachbody Success Club trip to DisneyWorld that it was time for a brand new workout program and though this new program Body Beast was the one for me.  I used to go the gym and lift weights and I heard it was like your traditional gym workouts.  Back and Bi, Chest and Tri, Shoulders, Legs, etc.  I thought how great is this, I can do my normal gym workout in my house and gain some serious muscle if I want.  As a female I was not interested in getting huge but I know from my past gym experience that I could lean out and gain muscle so I knew that Body Beast would work for me.

 

The Program

The program itself is 90 days long and has three different phases.  The phases are Build, Bulk and Beast.
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Build Phase – 3 weeks – 6 on, 1 off

Bulk Phase – 6 weeks – 6 on, 1 off

Beast Phase – 3 weeks – 6 on, 1 off

 

 

 

I loved every bit of Body Beast and got the most amazing results from it.  All of the workouts are less than 50 minutes and some of them closer to 30 minutes.

A Glimpse

Build Phase

The workouts in this phase are longer, close to 50 minutes and you will mix up body parts as you can see below.  You will start getting used to doing drop sets and single sets and learning the foundations about how this program is going to work for you.  You will learn that leg day is a killer and that you will be walking funny for a couple days afterwards.  Ouch!  This is the round where you will eat big, gain weight and learn to love lifting.

  • Chest/Tri
  • Back/Bi
  • Legs
  • Shoulders
  • Cardio/Abs

They are all really great workouts with a fast face that go by really quickly.  The guys in the video are all really cute too so that makes it all better.  This is a great video for men as well as women so ladies, don’t be intimidated by the HUGE men working out.  This is for you too.  IMG_20130315_201447

The way Sagi, the trainer in this video, does these workouts is he has you do Super Sets, Giant Sets, Single Sets, Progressive Sets, Drop Sets, Tempo Sets…all this stuff that I hadn’t even heard of before but I’m getting it now.  It is pretty cool.  He will start you out with a lighter weight doing 15 reps, then have you increase your weight for 12 reps, then increase again for 8 reps and then drop your weight for another 8 reps.  This is not for all the sets but happens very frequently.  It is a great way to build muscle  It makes you feel great!  Again, this isn’t for everything but quite common throughout the workouts.

Bulk Phase

In the Bulk Phase the workout are all really short, close to 30 minutes but they are harder and faster.   The workouts in this phase consist of Chest, Legs, Arms, Back, Shoulders and then you still get in Cardio/Abs.  You will then get to do some new stuff like progressive sets and drop sets which may be new to you but they are really fun and a nice change of pace.

The one thing that is interesting about this round is that it moves very fast, remember how I said most workouts are about 30 minutes?  What this means is that you have to be able to change your weights FAST!  If you have adjustable weights like I do, I have the Bowflex SelecTechs then you will just have to get used to changing them super quick.   If you have seperate dumbbells it may be easier for you to just grab the next dumbbell but I know for me it is easier to just have the adjustable ones vs a weight set.

Beast Phase

This last phase is where you will start to cut your calories so you can “cut”.  You will incorporate the Bulk and Build workouts together in this phase.  This is really when you start to see things happening.  This is your cutting phase so those of you worried about some of that weight gain need not worry because it gets cut here.  The calories you added in the first phases are cut a lot in this phase so your muscles really start showing in this last round.

My Results 

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The Nutrition

IMG_20130324_170306Nutrition is a HUGE part of this program which is great.  You all know you have to eat in order to progress in your fitness goals and this program is no different.  In order to gain muscle you have to eat and it is not a bad thing. The nutrition plan is very simple to follow and it is laid out quite easily.  The guide wants me to take in approximately 2000 calories a day which is very difficult for me, I am actually still trying to work up to it.  I am not used to that much.  Everything I eat is completely natural and clean, absolutely nothing processed at all!  I am not afraid of gaining a bit of weight in this phase of the program because I know I will lose it in the next phases.  That is the point.  You gain so you can cut and lean out.  Some people are concerned with this but I have seen such amazing results with Body Beast that I am not worried at all.  You have to give this 100% pure commitment if you want the results and I do.

 

The Supplements

Speaking of pure commitment to this program, the other thing I am not skimping on are the supplements.  The Body Beast program and Sagi recommend four supplements for this program, all which can safely be used by women, I know some women are concerned about them.  There is no issue whatsoever.  I did my research because I was worried too.  The supplements are wonderful and work great.  They are as follows:

  • Beachbody Hardcore Base Shake is formulated to help maximize new muscle growth and reduce muscle breakdown—at the same time.
  • Beachbody Fuel Shot kick-starts your recovery and accelerates muscle endurance, size, and strength.
  • Beachbody M.A.X. Creatine gives you a blast of extra strength and muscle growth plus speeds up muscle recovery.
  • Beachbody Super Suma helps amp up your body’s own hormone production (don’t worry ladies), muscle strength, size, and endurance.

Again, ladies do not worry!  These shakes that you will make with these supplements are part of the nutrition plan and are important to you getting the results you want.  I love them and highly recommend giving them a go.  Remember that Beachbody knows what they are doing and work with trainers who know the ins and outs of this stuff so if it didn’t work they wouldn’t include it as part of the program.

 

Challenge Group

If you are worried about not having support or motivation throughout this program do not worry.  We have a great group you can join that has a whole bunch of folks all doing Body Beast.  You are welcome to join in the fun.  There are both men and women in this group so you can get advice from both folks.  It is nice to have a group to work with and people at all phases of the program.  Some have even done one or two rounds so they are very helpful for us newbies.  As always, we offer free fitness coaching so if you have any questions about anything feel free to create your free account and send us an email.  We are always happy to hear from you.

READY, SET GO….

So what are you waiting for?  I am having the most fun ever with this program.  I think it is really my favorite Beachbody program ever.  Join me!

The Beast Challenge Pack with Shakeology includes the following:

  • The Body Beast workout program $89.95
  • Shakeology Home Direct $129.95
  • Bonus workout $19.95
  • 30-day trial membership in the Team Beachbody VIP Club $11.96

If you purchase it separately it adds up to $251.81 (Plus Shipping)

 The Body Beast Challenge Pack: $180.00 (Free Shipping) – For the month of August it is $160 (FREE Shipping)

Total Savings of over $90

Click the banner below to order and get more info about the Beast Shakeology Challenge Pack!

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 jobrandes@overactivelife.com.  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.

Good Fats Vs Bad Fats: Just the Facts on Fats

Tuesday, February 12th, 2013

There’s plenty of talk about fats. It’s actually the a huge popular topic when discussing fitness and healthy nutrition. Sadly, most people feel that simply eliminating fat from their diet will help them lose weight.  There are good fats vs bad fats and the key is to learn about them both.

This could turn out to be a huge mistake, though. If you completely cut fat from your diet, there are serious health repercussions. There are fats that are important for digesting certain vitamins, some that help to keep our skin soft and smooth, and others that are absolutely required for normal biological functions.good fat bad fat

But, with everyone blaming the obesity epidemic on fats, it can be easy to get mixed up. In this guide, we’ll set the record straight with some simple facts on fat.

Overview of contents:

  • Bad fats, and why we should avoid them
  • Good fats, and why you need them
  • A simple solution to getting the right fats while avoiding the bad fats

Bad Fats – Why You Must Avoid Them

Saturated fats are your worst enemy when you’re trying to improve your appearance. They clog your arteries, go straight to your thighs (uh oh!), and have even been related to an increased risk of developing breast cancer.

Yuck.

But they taste so great, well kinda! You’ll find them lurking in just about every delicious snack or meal that you eat, but they’re particularly plentiful in fried foods, baked goods (cakes, cookies, pies, pastries), and red meat.

They’re also calorie-dense. Each gram of fat contains 9 calories. Carbohydrates, by comparison, have only 4 calories per gram. Carbohydrates have been demonized in the last few decades, but they’re nowhere near as calorie-dense as saturated fats.

It will be impossible to cut them from your diet completely, though. They’ve also been shown as an essential part of a balance diet in studies performed by Harvard. Pay attention to the amount of saturated fats in your diet to make sure that they don’t make it more difficult for you to get into the best shape of your life.

Trans fats are the absolute worst enemy of anyone hoping to build an awesome body. They’re also known as hydrogenated fats, and they’re found in plenty of processed foods. You might love eating special edition holiday Oreos but they’ve got way too many trans fats to be eaten regularly.

Thankfully, food-label laws have made it easier than ever for us to identify the foods that are high in trans-fats. Look out for them and make sure to avoid them all together, if possible.

Good Fats – Why Do You Need Them?

You might feel like a department of homeland security employee who just heard that there are “good terrorists.” You can’t possibly imagine a world in which fats could do anything good for your body. But, as outlined above, they’re essential for biological functions.

Unsaturated fats also provide several additional health benefits. Monounsaturated fats can help to lower your bad cholesterol levels (LDLs) while improving your good cholesterol levels (HDLs). Polyunsaturated fats are also known to help with this process, but provide additional health benefits.good fat

For instance, they provide an abundance of Omega-3 fatty acids (when consumed through sources like fish, oils, nuts, or seeds). These are essential fatty acids that are important to proper neurological functions, metabolic processes, and the production of certain oils in our body.

You can’t produce omega-3 fatty acids, so you’ll have to consume them from an external source. Polyunsaturated fats deliver.

Make it Simple – Get Rid of the Bad and Keep the Good

One of the best ways to make sure that you maintain a good balance of good fats and bad fats is by using my favorite meal replacement shake  Shakeology for a number of reasons.

First, the shakes are designed to compliment your fitness efforts through Team Beachbody programs like Insanity, P90X2, Les Mills Combat and other workouts like Slim in 6. They deliver the essential nutrition that you need to recover from these workouts, but they don’t have any of the junk that you might be consuming with your own cooking.  With over 70 super food ingredients in one super tasty shake you really can’t go wrong.  I have one everyday for breakfast and love them!  They also help with weight loss, digestion, lowering cholesterol, energy gain and much more. Yum!

shakeologyThese shakes don’t provide a “full-time solution.” You’ll find it incredibly tough to survive on nothing but Shakeology shakes. Instead, you can use them to replace one or two meals per day (follow the instructions closely, and consult with a physician if you have existing health conditions). By doing this, you’ll eliminate the likelihood that you consume too many calories, but you’ll also increase your chances of avoiding the bad fats.

They also taste great. They come in a number of flavors and they’re easy to make. You can even get a set of 24 packets that are great for when you’re on the go.  If you want a free sample of Shakeology just let me know.  Click here!

Have you had any experiences with Shakeology, or eliminating bad fats from your diet in any other way? Share your experiences in the comments below to help everyone else on their fitness journey!  We welcome you to join our Challenge Groups or just ask us for free advice or coaching.  Email us or just go here for information about free fitness coaching.

Becoming the Real You…a Lifestyle Change

Monday, October 3rd, 2011

I have had a lot of people come to me wanting to change the way they eat, workout, and go about their daily life.  They want to make a complete lifestyle change.  These people used to be like me.  The Jo-Anne Brandes I used to know was overweight by about 100 pounds, was lazy, didn’t workout, ate a lot of fast food and loved drinking soda.  The Jo-Anne Brandes I know now is the true me.  I do not eat fast food anymore, I cut out red meat completely, I do not drink soda, I lost over 100 pounds, and I enjoy exercise in all forms.  Now, don’t get me wrong, I will still have a dessert once in a while because I sure do love chocolate and there are days that I just don’t feel like exercising but I make up for it because I have made a lifestyle change.

I have talked to many people who log everything they eat on myfitnesspal.com or livestrong.com and that is great.  I have done it, trust me!  How are you going to learn how to figure out what to eat if you do not track your calories?  The P90X and INSANITY Nutrition Guide are there to guide you for that reason.  Every workout program from Beachbody comes with a detailed plan so you can learn how to eat right.  Yes, in the beginning you will be weighing your portions, tracking your calories, and it will be a bear.  I understand, I have been there.  You will wonder to yourself how on earth you can do this for every meal for the rest of your life.  Relax, you won’t have to.  Just like anything new to you it takes practice.  After you do it for a while you will learn it.  Eventually you will understand what is a normal portion size and how many carbs and proteins you need in each meal and you won’t need to track it.  Remember, you learned how to eat poorly over a long period of time so learning the right way will take a bit of time.  It is ok.

The same goes with your workouts.   For example, say you are starting with TurboFire, you are going to be a bit lost watching Chalene jumping around the screen.  I was very lost, I am so uncoordinated.  After you do the workouts for a few days (or weeks in my case) then you will adjust and you will have it down pat.  You will get the hang of it and you will know exactly what you are doing.  You will probably even start inviting friends over and laugh at them being as lost as you were.  It just takes time.

The bottom line is to not be discouraged.  Do not give up so quickly.  There are a lot of folks in your position and they are all struggling.  I am available and will be happy to work with you.  All the people on my team will be happy to encourage and motivate you.  We offer free fitness coaching and have a great support group on Facebook also that we would love you to join.  Just send me an email, friend me on Facebook, or contact me here.  It is no bother at all, I would really love helping you and my teammates would to.

Who Loses Weight Faster? Men or Women?

Thursday, August 11th, 2011

Men are bigger and have more muscle than women. Why? Could it possibly be due to a certain hormone called testosterone? Yes. Men are genetically engineered, made, designed to have a higher percentage of muscle and less fat. Why would this matter? Because these factors keep men fit and allow them to eat more calories.

Women, not having hardly close to the amount of testosterone as men have, and for good reason, need to build more muscle and get their engine revving by picking up some weights, start pumping and get moving. Women will increase their muscle mass and decrease stored fat by doing strength training a minimum of two times a week.

Benefits of strength training, for both men and women, is building muscle mass and it will help burn more calories. Strength training will also prevent osteoporosis by strengthening the bones. Strengthening of the bones is particularly important to women, because women are more apt than men are to having osteoporosis.

Women tend to gain their weight below the waist (think hips and thighs) “pear shaped”, while men tend to gain weight in the middle (oh those dang “beer bellies”) “apple shaped”. Seeing as most fat is deposited in these specific areas of men and women, the most concern comes from the fat stored in the belly, due to this causing a higher risk for developing heart disease.

On average men have faster metabolisms than women. Men have higher amounts of lean body mass (aka muscle) than women. Due to this lean body mass, the metabolism rate is determined and a body burns more calories due to this lean body mass. More muscle = higher metabolism. Research shows that on average “the metabolism of a man is 5 to 10 percent higher than that of a woman of the same weight and height.”

On average, women tend to be physically less active than men.  The American Journal of Physiology found that women burn an average of 16% fewer daily calories than men. A women’s resting metabolic rate was 6% lower than a man’s and the calories burned during physical activity were 37% lower for a woman than that of a man.

Here is the skinny, eat right and keep moving. A majority of men will surpass women in weight loss even if they are on the same workout regime (program), but women should not be discouraged with the efforts they are giving towards their weight loss goals because people are different and the dedication you put forth in your program will have positive results for you in the end.

Good luck.

Do Your Measurements Right

Tuesday, June 14th, 2011

So the folks at Beachbody posted a video today that I thought was worth posting here for everyone to see.  It shows you how to do all of your measurements correctly.  I thought it was the perfect follow up to my last post about how you should stay off of the scale and measure your success by inches and not pounds.  Watch this video, make sure your are taking your measurements properly and again, stay off the scale.

So grab your measuring tape, your body fat tester, a friend and a notepad and let’s get measuring!

Muscle Does Not Weigh More Than Fat

Friday, June 10th, 2011

I know you hear it all the time, muscle weighs more than fat but that simply isn’t true.  1 lb of fat weighs the same as 1 lb of muscle.  The issue at hand is the density of both materials.  Muscle is more dense than fat and that is what we need to understand here.  Muscle is clearly heavier by volume than fat but as far as weight goes, 1 lb of muscle on the scale is the same as 1 lb of fat on the scale.  Now a 1 lb lump of fat will take up more space, hence, volume, than a five pound lump of muscle.  I hope that makes a bit more sense now.

Picture a person who weighs 130 lbs with 15% body fat, they will look much smaller and leaner than a person at 130 lbs with 30% body fat. They weigh the same but since the fat is big and  lumpy and takes up more volume that person is bigger. Because muscle is more dense than fat the person with less fat and more muscle will look smaller and leaner.

This leads to the bottom line.  Get rid of your scale.  Do not weigh yourself obsessively, it won’t tell the whole truth.  It would do better for your self-confidence and for the truth about how you are doing with your workouts if you take measurements (both body fat and with a tape measure).  Next thing you know you’ll be fitting into those jeans you haven’t worn in a while and you wouldn’t have even expected it.

Go ahead and do your measurements now…go here to do your measurements right.

A little about nutrition

Friday, May 20th, 2011

Look, the way I ended up losing all of the weight was by portion size, eating better (not having those hamburgers and sodas) and of course exercise. There a lot of fad diets out there that push cutting carbs or drinking Slim Fast all day long. That may work temporarily, but unfortunately it is not a healthy or happy lifestyle to live by.

You will lose weight in the short term, but what do you do after that? I want to give you a few short ideas on how to feel better about yourself and live a healthier and happier lifestyle. You actually need to eat food throughout the day (what a concept). Eat a few small meals every few hours. Small healthy meals that would consist of fruit, dairy, minimal carbs, protein, vegetables.

For example, start your day with yogurt and egg whites. (Michelle likes to add a mucho amount of Tabasco to egg whites, which will stimulate your metabolism.) A few hours later, you could have a snack of almonds and string cheese or a banana and some peanut butter-almond butter is very tasty. Remember to always have carbs with proteins. Having as many vegetable as you want is not only good for you, but would not cost your waistline anything (except dousing it with cheese, ranch dressing, butter will add to that waist of yours).

At dinner time try and bake your chicken in lieu of frying your red meat or chicken. White meat is healthier than red meat and in fact I cut out all red meat, which contributed to me losing weight. When cooking rice, use brown instead of white and use whole wheat pasta instead of regular pasta.

Smaller portion sizes is key as well to losing weight and getting the healthiest I have been. These little changes will result in HUGE changes down the road you will feel better and look better.

 

Before and Now

Thursday, May 19th, 2011
So I thought we’d take a look back at some before photos and some now photos.  Now don’t be shocked and if you have sensitive eyes, look away as the before photos may scare you.  Yes, I did this to myself.  I ate fast food, didn’t work out and was just plain lazy.  To give myself a bit of a break, I was also on some meds that helped me gain weight but still, I ate horribly.

Something clicked one day and I decided “enough was enough”.  The plan was simple, exercise and eat well. So, there you have it, before photo and a now photo.  Crazy, huh?