Archive for December, 2012

One of these delicious chocolate and nut butter cookies will satisfy your sweet tooth without wrecking your diet.

Total Time: 10 min.
Prep Time: 10 min.
Yield: 25 cookies

Ingredients:
• 1 cup natural peanut butter or almond butter
• 1 cup quick cooking oats
• ½ cup honey
• 1 cup Chocolate Shakeology

 
Preparation:
1. Combine peanut butter, honey, oats and Shakeology in medium bowl. Mix well.
2. Roll 24 balls, each the size of 1 tbsp.
3. Flatten each slightly so takes on the shape of a traditional cookie.

Nutritional Information (per serving):

Calories: 115
Fat: 6g
Saturated Fat: 1g
Cholesterol: 2mg
Sodium: 39mg
Carbohydrate: 15g
Fiber: 1g
Sugar: 7g
Protein: 5g

When the cold has turned the corner I begin moving more. I’ll do low-level aerobic exercise and light yoga—restorative exercise. I’ll build this gradually as I feel better, so that when the symptoms are gone I can hit it hard, right where I left off. When I follow my protocol strictly it will actually aid my fitness program in the long run.

Once I know I’m sick, I rest as much as I possibly can. I clear my social schedule, work as little as possible, and shelve any projects (even mental ones) that can wait. My diet becomes very clean. No coffee, alcohol, sugar, junk, and I drink a ton of water. Also, I eat a lot of small meals all day long. Your body needs nutrients when it’s sick but doesn’t want the energy burden of digesting large meals.

When you’re sick, your body uses its recovery properties to fight the illness. When you exercise, you use these same properties to recover. To your body, trying to exercise when you’re sick is effectively the same thing as overtraining. You won’t be able to recover from exercise, rendering it useless, as well as increasing the risk of making your illness worse and lengthening your downtime.

Here are a few get-fit tips that can get you results without costing you a fortune.

If you can’t splurge on classes . . . DO A WORKOUT DVD. You can get a solid workout in your own living room for the price of a private yoga lesson or a few dance classes. (And, ahem, we know where you can find a few good DVDs.) The trick is to stay motivated when your comfy couch is beckoning from a few feet away. These tricks can help:

  1. Treat your workout time like an actual class. “Schedule time in your day to work out, and stick with it,” says JJ Virgin, a Certified Nutrition Specialist and Certified Health and Fitness Instructor.
  2. Even if you don’t feel like pushing yourself to the limit, at least push yourself to start. “Back in the day, Beachbody’s motto was ‘just Push Play,’” says Steve Edwards, Head of Fitness and Nutrition Development at Beachbody®. “Once you’re actually doing the workout, most people figure they might as well put some effort into it.”
  3. Invite a friend. “A workout buddy provides accountability and makes it more fun and interesting,”

According to Dr. Phyllis C. Zee, associate director at the Center for Sleep & Circadian Biology, Northwestern University School of Medicine, light has an enormous effect on circadian rhythms—your body’s daily physiological clock(4). Too much exposure to light before bed can keep your body from entering a restful state and may prevent you from remaining asleep for long enough. Keep lights dim at night and don’t sleep with the light on. You may even consider wearing an eye mask as one Chinese study found that earplugs and eye masks worn during sleep increases the levels of melatonin produced in the body(5). Or, you could invest in blackout curtains. These curtains are specifically designed to reduce noise by up to 40%, block out 99% of light, and help you save up to 25% on home heating and cooling costs.

In general, though, here’s what I recommend: If you’re trying to lose weight, stack the deck in your favor and go to bed on a relatively empty stomach. You can follow the 8 PM rule or, if that’s just not going to work with your schedule, then avoid eating within 3 hours of going to bed.

PX 90 Workout Program

I’ve fallen off track lately with my px90 workout program as many of us do but the difference is getting back to it. Although I have only added 5 pounds I know I’m not the best I can be. The first of the year I’ll be ready to rock and roll and if you would like to join me just shoot me a message so we can hold each other accountable. I don’t care if you’re using the px90 workout program or something else, let’s just devote 90 days and reach our goals.

 

 

If you’ve enjoyed the video and have the same mindset and goals, don’t hesitate to give me a call 239-225-3836 or shoot me a message. If you’re wanting to start a beachbody program like the px90 workout program let me know first so we can see if that would be right for you. You can also find out more info by clicking the banner below.

For those of you wanting to join me at the first of the year and start getting rid of those holiday pounds just shoot me a message.

xxx