Fresh Quinoa Salad

There are many healthy food trends out there for 2013 so I just wanted to take a moment and give you a quick snapshot of what healthy food trends I am currently focusing on and incorporating into my diet everyday.  I hope you find this post helpful and interesting.

1. Quinoa – pronounced (keen-wa).  This item not only tastes super good but is very versatile and easy to cook and prepare.  To cook quinoa, you simply have to measure 1 part quinoa to 2 parts water and bring to a boil, then simmer for 10 minutes.  Viola!  You have cooked quinoa.  You can either serve this item hot or cold.  Quinoa makes a delicious cold salad with fresh ingredients and homemade dressing.  The main benefit of quinoa is that it is “gluten-free” and it packs 8 grams of protein in a 1 cup serving.  That is more protein that some meat items.  Quinoa also contains twice as much fiber as most other grains.  Quinoa is also high in iron, magnesium and B2.  I recently was at a fast food place inside Disney World and I was amazed that they had a Salmon Salad on the menu on a bed of quinoa.  Even Disney has recognized the value of putting quinoa on their menus.  Therefore, my recommendation is for you to incorporate more quinoa into your daily diet.

Kale Leaves

2. Kale – we are hearing about eating kale all the time now.  Are you tired of kale yet?  As a former professional chef, I used to use Kale as a plate garnish and not as something to consider eating.  But now, kale is super good for you to eat with many benefits.  Kale is low in calories, high in fiber and has zero fat.  How about that?  Also, kale is super rich in vitamins, nutrients and phytochemicals which are rich in antioxidants that aid in fighting cancer.  I have personally started to eat kale for the first time after I did a detox cleansing program called the Beachbody Ultimate Reset which is a 21 day cleanse designed to completely “re-set” your body.  I was actually impressed with the kale recipes on the Beachbody Ultimate Reset and how easy this item was to prepare and how delicious it tastes.  I now buy Kale once every other week and incorporate it into my diet.  I have definitely noticed a huge difference in how good I feel on a regular basis after eating this wonderful vegetable.

Purple Sweet Potato

3.  Sweet Potatoes – I love sweet potatoes now like I have never before.  Not only do they taste real good, but they are so good for you.  Lately, I have been baking 3-4 very large sweet potatoes per week and using them for meals throughout the week.  This has proven to be a great practice.  Here is what is so great about sweet potatoes.  They are rich with iron and magnesium which is an “anti-stress”  and relaxation mineral.  Who couldn’t use some “anti-stress” on a daily basis?  Sweet potatoes are also high in vitamins B, C and D.  These vitamins help your body function in so many areas including increased energy and immune functions along with promoting healthy bones, heart, nerves,skin and teeth.  If you haven’t had a sweet potato lately, now you have a good reason to begin eating them on a regular basis.

Avocado Jicama Salad

4.  Avocados – Did you know that avocados are a Superfood?  I learned recently that avocados are high in fat and calories but are one of the best foods you can eat on a regular basis packed with nutrients and heart-healthy ingredients.  Avocados are loaded with disease-fighting antioxidants such as lutein.  Avocados also help you get valuable nutrients from other foods.  A great way to take advantage of this is to add avocado to a salad.  Avocados also make you feel full which is a great benefit if you are trying to lose weight.  I usually get 2-4 very large avocados when I go to the grocery store every week so I can eat them often.  I highly recommend for you to do the same to take advantage of these great benefits.

5. Breakfast – I know that this is a more general trend but it is a very important one.  If you are eating breakfast everyday, hats off to you. 80% of Americans now claim that they eat breakfast everyday.  Breakfast eaters tend to be healthier and less likely to eat empty calories throughout the day.  When I started working out on a daily basis, I started eating breakfast everyday and began to reap the benefits of increased metabolism and energy.  You can easily heat up some oatmeal and top it with fresh blueberries.  Breakfast improves so many areas including increased strength and endurance, improved concentration and performance and lower cholesterol levels while maintaining a nutritionally complete diet higher in nutrients, vitamins and minerals.

After I completed the Beachbody Ultimate Reset which is a 21 day meal program and cleanse, I experienced the benefits of eating these foods and meals listed above that are also healthy food trends.  I have experienced a much better quality of life after modifying my daily diet to include these items.

When it comes to workouts and nutrition, it is critical to eat healthy foods.  As a matter of fact, your results with your workouts are fueled by 80% of what you eat.  If you want great results, start with your diet and nutrition plan.  My results started to change for the better when I changed my diet.  I now help people with workouts and staying accountable to their nutrition plan.  If you have any questions, feel free to reach out to me at chefstaceyrocks@comcast.net.

INSANITY ASYLUM WORKOUT REVIEW

When I first started INSANITY, I really thought it was a TOUGH workout, and it was, but as I got better and better into shape, the workouts became easier.  I actually became addicted to INSANITY and began telling everyone about it and how awesome and challenging the workouts are.  After INSANITY, I saw improvements in my endurance and agility and also now had the ability to do the most pull-ups ever due to my weight loss and strengthened shoulders.  This was very exciting for me.  Finishing INSANITY also gave me the confidence to look at the possibility of doing INSANITY ASYLUM.  When I would watch the videos on YouTube about INSANITY THE ASYLUM, I have to be honest, it just looked too intense. However, I knew that someday soon I would have to tackle that beast.  I decided to go for it and do INSANITY THE ASYLUM initially on July 2, 2012.  I initially made it only through 9 days, then had to go out of town on a business trip which caused me to miss too many days. I then decided to restart the program on August 5 and this time, no matter what, I was going to finish the full 30 days.  I restarted on Day 1.

I am going to be totally honest with you about this INSANITY ASYLUM WORKOUT.  I started the second attempt on August 5 with the fit test and was finally very excited to get going with this program.  What excited me the most about the program was how advanced and athletic the workouts were and how it was more challenging than INSANITY.  I mean, how can you get more challenging than INSANITY?  Being a person who enjoys losing weight and getting more and more toned at 49 years old, I’m always looking for ways to challenge myself and others’ fitness regimen to get the best results.  The INSANITY ASYLUM WORKOUT takes your skills and fitness up to elite status with sports-specific training and progressive drills inspired by pro athletes. During this 30-day program, Shaun T pushes you to build your speed, coordination, agility, and power.

There are 6 very intense workouts in the INSANITY ASYLUM WORKOUT which will push your CORE to the max.  For instance, in the INSANITY ASYLUM “Strength” workout, you do many exercises with dumbbell weights designed to increase your strength and power by cross-training with weights and resistance.  My favorite drill in “Strength” is called “Halo Dead Lifts” where you stand with your feet shoulder width apart and your hands on both sides of the dumbbell and your back straight, get into a squat position with the dumbbell in between your legs about 3 inches off the ground, as you are standing up bring the dumbbell up to your head and “halo” the weight around your head going clockwise, when you return to your squat position, this is one rep. If you are using the power band do the exact same thing, but only do a half of a “halo” then return to the squat position. Halfway through the exercise switch to counter clockwise.  You really feel your CORE get a great workout on the Strength DVD. One of my other favorites is called “Speed & Agility” which quickly has you moving on your feet through the provided “Agility Ladder” and provides a very intense cardio workout.  One of the most challenging workouts is the “Vertical Plyo” disc which within the first 5 minutes, your quads will feel the burn from your muscles producing lactic acid.  This is caused by jumping higher than ever before during this intense lower body routine.  I found myself being challenged to keep up with the team on the routines and having to take a few water breaks during some high jumps. I also found my nemesis drill on this INSANITY ASYLUM WORKOUT and it is called the “Agility Shoulder Tap” where you are in plank position and you are tapping your shoulders as you plank through the agility ladder going from side to side.  This is the kind of drill where I need Shaun T right there screaming in my ear to move, to push and to not let down.  It took all of me to get down the ladder twice when you are suppose to go down and back 5 times.  I personally used the saying “Do my best and forget the rest” by another famous trainer on this drill.  I do have a goal to make it through the ladder 5 times and I will hit that goal very soon.  Also, there is a workout you build up to called “GAME DAY” which pushes your sports skills to the max as if you were in a game to “WIN”. Overall, these routines will make you sweat and burn calories to the max.  The intense feeling of accomplishment that you experience when you are done is one-of-a-kind.  Here is a quick video of what the INSANITY ASYLUM WORKOUT looks like during the “Strength” workout routine.

Hopefully, you have found my ASYLUM WORKOUT REVIEW to be helpful, and when it all comes down to it, the INSANITY ASYLUM WORKOUT is a very challenging, amazing workout that is designed to build your speed, coordination, agility, strength, and power and get you ready for any “GAME DAY” in your athletic journey. If you’re an athlete looking to take your skills to another level or just someone in great shape looking for a Challenge, the INSANITY ASYLUM WORKOUT is definitely the way to go! If you have any questions about the program, feel free to reach out to me at chefstaceyrocks@comcast.net

Today’s idea for a post comes from a new client of mine.  She asked me to research many ways to burn calories including doing normal household chores such as cooking and cleaning.  She stated that even though she is going to start her Insanity Challenge with the Insanity Challenge Group on Facebook in the next week, she was interested in knowing how many calories are burned when she is cooking and cleaning her house.  I definitely was curious myself to see how you can burn calories in many other ways other than working out to these Beachbody programs such as P90X, P90X2, Insanity, Insanity/The Asylum and many others.  So I did a little bit of research on the subject and here are my findings:

Cooking – when you are cooking like a chef, running around the kitchen, grabbing all of your ingredients to put together that wonderful meal for you and your significant other or your family, you are burning approximately 150 calories per hour.  If you are a cook or a chef in a job full time, you can see how the sweat that is coming off your brow will equate to hundreds of calories burned.  Therefore, put on your chef’s hat and start burning those calories.

Sweeping/Mopping/Vacuuming – is a great upper/lower body workout.  You should pick the areas on the floor that are the dirtiest first and work your way to the cleaner areas to get the best workout.  If you do this method, you will be burning 240 calories per hour.  If you do this type of cleaning all day long, your calories burned will really rack up and you will get a great workout.  So, don’t shy away from either sweeping, mopping or vacuuming.  These chores will pay off for you.

Mowing the Lawn – If you want a really good calorie burning household chore, then dump your landscaper or gardener and begin to mow the lawn on your own.  Use a manual or push mower for best results.  If you do this, you will be burning 325 calories per hour.  Now I know why I was so skinny when I was a teenager growing up.  My Dad used to have me mow the lawn every weekend and I remember using a push mower and having to bag tall bags of grass.  If you mow lawns for a living, you can burn a large number of calories all day long.

Shoveling the Snow – After a huge Thanksgiving dinner or after eating too much during the holidays, get outside and shovel some snow.  Shoveling snow will help you burn about 415 calories per hour.  If you have 8 foot snow drifts in your driveway like I experienced the first year I lived in Indiana in 2003, I remember how hard I worked and how much I sweat.  Shoveling snow is definitely a great workout.

Therefore, these household chores are great ways to burn calories.  However, if you are serious about losing weight fast, I highly recommend one of my Beachbody Challenge Groups to challenge you to hit your goals in fitness, nutrition and calorie burning as quickly as possible.  Take a quick moment and watch this video that explains what a Beachbody Challenge Group is all about:

Also, take a look at this quick video about the prize money that Beachbody is giving away if you submit your results during the Beachbody Challenge:

There are many programs you can choose from including P90X, P90X2, Insanity, Insanity/The Asylum and many, many more.

If you are ready to sign up for the Beachbody Challenge, simply click on the button below and send me a message that you’ve joined.  I’m looking forward to helping you hit your goals with weight loss and nutrition.

Here is what I know about the ASYLUM: Volume 2. In just 30 days you can train like an athlete and get yourself totally ripped.  As you experienced Asylum, Shaun T trained your agility, speed and power.  Now Shaun T takes your skills to the next level with his INSANITY: THE ASYLUM Volume 2—the next 30 days of pro athlete training designed to get your body leaner, faster, and stronger than ever. So you not only defeat the competition. You CRUSH IT!

Here are the benefits from the workouts of INSANITY: THE ASYLUM Volume 2:

• This dynamic training model activates multiple muscle groups at the same time.
• Get the same results in 30 days that it would take you years to achieve in the gym.
• 7 new Asylum workouts designed to test you, motivate you and skyrocket your game to its highest level when you need it most.
• Tools that will accelerate your results such as  THE ASYLUM Volume 2 Calendar to track your upward progress, Shaun T’s Get Shredded Volume 2 Nutrition Plan, The Playbook, your 3-Step Quick-Start Guide, and invaluable 24/7 online support.

Over the next 30 days, your entire body will undergo a maximum transformation.

Enter THE ASYLUM Volume 2 now to get the mindset, skills, and physique to dominate any challenge that comes your way. If you’re a sports player or just want to train like an elite athlete, Asylum 2 is going to be a GREAT program for you!  This is the training of the future.

ORDER LES MILLS COMBAT NOW

• Click Here: Order Base Combat Package – $59.85
• Click Here: Order Deluxe Combat Package – $89.85
• Click Here: Order Ultimate Combat Package – $119.70

Les Mills Combat is a comprehensive Mixed Martial Arts program that is based on the Les Mills cardio fitness programs called BODYCOMBAT, which is performed in health clubs around the world. Now you can experience it at home (like all other Beachbody programs) in the form of Les Mills Combat.

According to Beachbody (and based on Bodycombat), Les Mills Combat will utilize various Martial Art disciplines throughout the series. Among these disciplines are Karate, Capoeira, Muay Thai, Kickboxing and Jiu-Jitsu. All of these disciplines are rolled up into a fat-burning, muscle toning, program that you can do in the comfort of your own home.

Like Bodycombat, Les Mills Combat will prove to be like any other well deigned fitness program. Based on Body Combat, we can rest assure that it will benefit us in many ways:

• Improves heart and lung function and reduces the risk of heart disease
• Tones and shapes key muscle groups
• Burns calories for a leaner body
• Improves co-ordination and agility
• Improves bone density
• Improves posture and core strength and stability
• Builds self-confidence

Make sure you check out this incredible video teaser of the Les Mills Combat workout!  Dont wait!  Pre-order now before this workout is on back order!  This offer is made exclusively to those in then Team Beachbody network. And guess what? FREE SHIPPING! Les Mills Combat is the first home-based mixed martial arts workout program designed to get you a lean, cut body in just 60 days.

HOT OFF THE PRESS! Here is the latest news to all my Canadian brothers and sisters that you have been waiting for!  Beginning October 1st Canadians can become Beachbody Coaches and earn commissions off the sale of  products such as P90X, Insanity, Shakeology and many, many more! I highly recommend you mark the date of October 1st and be ready to sign up to be one of the very first Canadian Beachbody coaches! You could definitely be a Founding Coach in Canada.  This opportunity is HUGE.

What does this mean for Canadian Citizens?

When you become a Beachbody coach you get 25% off your products such as P90X, Insanity, and Shakeology. You get to start your own business helping your friends, family, acquaintances and even strangers get amazing results with programs such as P90X, Insanity, and Shakeology!  The best part is when you sign up to be one of the first Canadian Beachbody coaches, you will have the expertise of successful coaches such as myself and coaches on our team to help teach you what we have learned over the last few years.  You will become as successful as we are or better when you apply what we’ve learned and developed in our training. This is an opportunity you don’t want to hesitate with at all.  Beachbody opening up in Canada is HUGE and this is really only the beginning!  Canada is an untapped market with endless opportunity to sell Beachbody’s top programs such as P90X, P90X2, Insanity, Body Beast, Turbo Fire and Shakeology, along with many other Beachbody products.   You can set your own destiny on this opportunity.

When you sign up to be a Beachbody Coach in Canada you will be a teambeachbody coach just like a U.S. citizen would be.  You will receive commission payments in U.S. dollars and get U.S. tax documents for your coaching business.  Once final launch is complete (estimated to be mid 2013), your U.S. Beachbody coaching business will seamlessly transition to a Canada Beachbody coaching business account with Canadian currency, Canadian tax documents, and a Canadian distribution center for your customers.

The Canada Beachbody Coaching “Pre-Launch” is simply your opportunity to get started now!  Be the first in your area to plug people into challenge groups, get them moving toward a healthy and fit lifestyle, and be able to be their official Canada Beachbody coach!

How Canada Beachbody Coaching relates to retail sellers =

Some Beachbody merchandise is available through retail stores currently such as WalMart.  These contracts will stay in force for the next several months, but the plan of corporate is to phase out the retail pipeline as the network pipeline grows.  There is simply no substitute for having a coach to hold someone accountable and motivate them to reach their full potential, and that’s what’s been missing with the retail approach … until now!  Plus, the teambeachbody price will be LESS than retail in Canada, so you will have the competitive advantage over the retail outlets with your new Canada Beachbody Coaching business.

All contests like the Beachbody Challenge are open to Canadian citizens and coaches, so you’ll definitely want to encourage the people you coach to enter them and win prizes.

Here is what one of my Canadian clients mentioned to me about this opportunity – “My excitement is through the roof right now. I’ve been watching in positive jealousy the life you coaches live and now I finally get to join the family.” – Tyler McDonald

Here is Tyler’s before and after pictures.

I recently did a blog about Tyler’s awesome P90x transformation.  Check it out right HERE.

HOW TO BECOME ONE OF THE FIRST CANADIAN BEACHBODY COACHES:

There are nearly 90,000 Beachbody coaches in the U.S. right now, and there is still a LOT of room for more.  Obesity is an epidemic here.  And it is in Canada too.  And right now there are no Beachbody coaches in Canada.  You do the math.  What an opportunity!

Check back here to sign up as a coach on October 1st and I will have the link posted.

If you would like an email reminder from me the day before, email me at CHEFSTACEYROCKS@COMCAST.NET and ask to be added to my Canadian Coach e-mail list! 

by Stacey James

I find that I hardly ever go out to eat anymore due to my recent experience and amazing results with the Beachbody Ultimate Reset.  My eating habits have totally changed after the incredible 21 day program.  However, I find many opportunities to go out to eat with friends and having to make spur of the moment decisions to choose items on the menu that are “healthy” choice.  If you are committed to eating healthy and losing weight, there are choices you can make when dining out.  Whether you have a job that involves wining and dining clients or when your family wants to go out to eat and you simply don’t feel like cooking, restaurant eating can add inches to your waistline.  Check out these tips when you are eating out.  This week, I’ll give you some pointers when you dine out at a Mexican restaurant.

First, let’s look at what is good and healthy about Mexican food.

-With Mexican cuisine there is a good selection of vitamin rich foods along with high-fiber vegetarian items.

Next, let’s look at what to avoid.

Rule #1 – avoid the tortilla chips like the plague – they may be free but they are not fat free.  Any kind of chips that are deep fried in fat are not the choice you want.

Rule #2 – avoid refried beans – they aren’t cooked just once in lard, but twice.  There are beans that are great for you, just not refried beans.

Rule #3 – “this one is hardest for me to avoid” – avoid the Queso, hence the “cheese”.  Dairy is difficult for your body to digest and it simply adds fat to your diet.

Here are the “Do’s” when dining in Mexican restaurants.

-Instead of tortilla chips, go with plain, fresh tortillas to dip in the salsa at your table. Most restaurants will provide a tortilla warmer full of fresh tortillas free.  Also, corn tortillas contain less fat than flour ones, but both are still good alternatives to fried chips.

-House made salsa is so good for you! Load up your tacos, burritos, tortillas, or fajitas with salsa instead of sour cream and high-fat alternatives. Not only is salsa fat-free, it’s also full of vitamins.

-Order the black beans if they are available.  Not only are black beans low in fat, they are high in fiber and protein. Ask for black beans instead of refried beans which are fried in lard or some other type of fat.

-Have you had a burrito lately?  Fill your burrito with fajita chicken or beef, black beans or rice instead of refried beans.  When is the last time you went to Chipolte?  Just thinking about a burrito from there makes me hungry.

-Fajitas are a good choice.  The reason fajitas are a good choice is that you can build them yourself, fill them with vegetables and salsa and avoid the high fat items like cheese, sour cream and guacamole.

-Go vegetarian with whole bean and rice dishes which helps you load up on fiber and other nutrients.  You can be heavy on the salsa too with these dishes.

Understanding how to make smart menu substitutions is one of the wisest things you can do.

Do you need extra support and motivation to eat healthy?

I highly recommend you Join Our Team for FREE right HERE.

-We help you take the guesswork out of eating healthy

-You discover easy to prepare, “fat-burning” foods that really taste delicious and are easy to prepare

-You will get the support and motivation from other team members

-Learn my secret of losing 51 pounds over the last year and keeping it off and how I had to make the “better bad choice” often, especially at family gatherings, events and holidays when healthy food was nowhere to be found.  You can rest easy that you won’t blow your nutrition plan.

-Get our e*Newsletter as a bonus gift

We cover topics that produce results like:
How to eat healthy when you have no time.
Simple recipes on a tight budget.
How to start a fitness routine when you lack motivation.
How to take the confusion out of weight loss.
Are your friends keeping you fat? The importance of quality support systems.

Are you Discouraged with Weight Loss? 

by Stacey James

Have you ever gone on a “diet” and just couldn’t stick to it for more than a few days?  Have you ever lost weight and regained it again? Have you ever started a weight-loss journey only to find yourself discouraged and ready to quit? If you are like the average American, the answer to both questions is a resounding YES. In fact, I was a person who simply didn’t believe in diets before because I just couldn’t stick to them.  Because I’ve been there, I am on a mission to figure out WHY people fall into these traps.

We have found that a fitness routine paired with great nutrition will result in weight-loss. If we know that this works, then why do people struggle to achieve and maintain their results? I have been running some fitness challenge groups recently with people who had specific goals in losing weight and proper nutrition.  I wanted to share with you a pattern that I noticed with people in these groups.

Each person had a fitness program that they were following, along with a nutritional plan. Each person experienced results. There is, however, a huge difference between 2 groups of people, and these 2 groups formed on their own due to the choices that they made.

The first group (we will call them Group A) is not only plugged into my exclusive, private Facebook Support Group but they are fully engaged and participating in the challenge.

Group B, for whatever reason, is choosing not to participate and posting in the group.

Group A is engaged, supporting one another, talking about their meal plans, discussing setbacks, celebrating successes, connecting.

Group B is not participating

Group A appears to be having  a blast.  They are going strong with a fierce determination to reach their goals.

Group B is frustrated, thinking about quitting and complaining about how hard everything is…even though they ARE seeing results.

A person from Group A messaged me and stated  “I’m amazed at the weight I am losing and the results I am seeing with the program and with Shakeology!  It is great to see the daily pictures of food from all the members of the group, postings about successes, and see everyone pushing forward with workouts and towards their goals. We can do this. We are doing this!”

A guy from Group B emailed me “I’m not seeing much progress (after 2 weeks) and I’m thinking about quitting.  I can’t change my eating habits. I am discouraged as I feel I’ve worked my butt off…”

Do you see a pattern here?  The truth was that both of these people, when really committing to and working the program along with the nutrition part, experienced similar results.

There is hope.  We are not meant to go through life alone. It’s not how we were created. Sure we can try to go about our journey on our own, but typically it ends in sadness, loneliness, and depression. This is why SUPPORT is crucial in reaching our health & fitness goals.

Here is a True Formula for Success with Weight Loss

Fitness + Nutrition + Support = Success for Life!

Here is the wonderful thing…you don’t have to go through your fitness journey alone. Don’t set yourself up for failure. Don’t do this halfheartedly…you will get lost. There is already a proven path with a guide willing to show you the way.

Are you ready to get started? Are you ready to do this the right way? Are you ready to tackle the weight-loss monster once and for all? I would be honored to help you. Remember, you must have ALL components of the formula. Not sure where to start? No worries. I’ve made it easy for you. Go to my Getting Started page for the simple steps that will lead you down the path of success!

Here is to Your Health,

Stacey James

Now that school is back in session, many of us have the after affects of our eating habits during our vacations. Did you enjoy your family time during your vacation?  Family time is what’s most important.  You do need to unplug and recharge your batteries.  However, here is the sad fact…did you know that the average person gains 8 lbs while on vacation? It’s true.  Take multiple vacations over the summer, and you may be looking at even more weight gain. Guess what? You aren’t the only the one. It happened to me to. Yep, it sure did. Too many vacations, too much good food, too much fun leads to weight gain for many of us.

Okay..it happened. Now what? Do we use the weight gain as a reason to be mad at ourselves?  Do we stay trapped in the same vicious cycle? Or do we say ENOUGH is ENOUGH and do something about it? While making the change may seem difficult, after all it does take focus, determination, perseverance, and commitment, change can happen using 3 easy steps.

Step 1 Fitness:

I had a Brazilian Jiu Jitsu trainer tell me one time when I told him I started working out, “It’s good that you are moving!”  You don’t have to be an all or nothing person, but you must move. If you haven’t worked out in a long time, start easy and simply go for a walk. Go swimming with your kids. Pick something that is going to challenge you. Not only will it help you lose weight, but you will improve your cardiovascular health.

You need to work your way up to working out 5-6x/week. You must then be consistent with working  out 5-6x/week. Remember, you won’t see results right away. It will take time, so you need to be patient. I personally started seeing results in weeks 4 & 5, with proper eating, and YOU can too.

Step 2 Nutrition:

I cannot stress enough the importance of eating healthy. I did a great program back in May called the 21-day Ultimate Reset and I lost 14lbs in 21 days which is incredible.  I now consistently eat healthy as a result of the reset. I feel so much better eating healthy. My body can tell the difference.

If you aren’t ready to jump into a 21-day total body reset, I suggest that you join the Team Beachbody Club and use the meal planner to get you moving in the right direction. There is so much information out there in cyber world and on the TV that it can be confusing on what or how you should eat. The meal planner in the Team Beachbody Club membership is based on healthy, simple, affordable eating.

Step 3 Support:

I tend to talk a lot about this step because it’s often the overlooked one. With Step 1, because you don’t see results right away, it’s easy to get frustrated. With Step 2, it can be difficult when you know that you should eat that apple, but you are staring down the cookies instead. This is where Step 3 comes in. Support can make or break you. With it, you can get over that hump of wanting to give up when you don’t feel good. Without it, it becomes very easy to simply accept your summer weight gain as is. Do this year after year and you can see how it’s easy to find yourself 20, 30, 50, or even 100 lbs overweight.

In short, if you are one of the thousands who has gained weight over this summer, have no fear. You don’t have to accept it. DO something about it. Get yourself moving with fitness, be sure that your nutrition is on point, and have the all-important support system behind you all the way. If you feel like you don’t have one of the steps and aren’t sure where to start, please reach out to me. I’d be honored to help point you in the right direction.

Tyler McDonald here!

I am 27 years old and I am the product of my consistency. I’m sure everyone has that point in their life where they look at themselves, really look, and think they have slipped for some time now in regards to their over-all health. That moment came for me in spring 2011 as I began to realize I was no longer the invincible stallion I had always felt like growing up. My energy was lacking as well as my focus and my body was in need of change. P90X seemed to be a solid solution to whip myself back into shape, and it didn’t hurt that I was able to borrow them from a friend. Getting focused was a challenge at first simply because of the change. Change in routine, change in stimulus, are difficult hurdles to conquer since we are creatures of habit. I had the determination though, and the drive for change which kept me on my road to success. After completing my first round and becoming more involved in the beachbody community with TEAM ROCK HARD and Coach Stacey James,  I realized the importance and necessity of nutrition. I researched constantly for knowledge concerning the body and the way it functions optimally because I realized that I was surrounded by family and friends who were in need of this information. The world we live in is highly stressful and very fast paced, and with this comes the urgency for convenience, which is the downfall for many people when it comes to their nutrition. The reality is, it takes effort and consistency to properly shape our bodies into the phenomenal organic machines they were always meant to be. By deciding to feed myself only 100% nutritious food and pushing my body to its limits 5x a week I am up 20 pounds of pure lean mean muscle and my body and mind have never been more harmonized. As a great man once said; “ To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” Stay strong friends and feel free to contact me with any questions on my Facebook page @ Tyler McDonald.

~Tyler McDonald