Asheville Super

Well we arrived at Lake Powhatran on Wednesday and set up camp for Saturday's Spartan Super in Asheville . As many know being a Beachbody coach is my passion but I do have a love for the outdoors and obstacle racing. The cool thing is I can incorporate most of the training into my Beachbody workouts. For example I can hybrid P90X 3 with insanity asylum and get great strength and agility workouts which help with the running and obstacles. I still do tempo runs and also moderate paced distance runs but the program's give me that explosiveness that you really need. Also Beachbody's new performance line has all the right supplements from focused energy to nighttime recovery! These are all NSF certified and can be used by elite athletes. Now as for the race itself 8-10 miles with 25 plus obstacles which if you miss any 30 burpees are required before advancing. These races are so much fun but yet very challenging even for the best. I am only a 9:30 minute miler but still not to bad for a 58 year old that's had 3 back surgeries and neck surgery! I will continue to do these as long as I'm able and would love to help anyone else looking to improve their health and fitness. That's what we do as coaches we pay it forward. I'll post pictures and results on my Facebook coach page if anyone's interested! In the meantime message me for more information on a Beachbody free account or to join my coach team! https://www.facebook.com/steveandtinamiller

4 Nutrients That Can Ease Muscle Soreness

 

Whether it’s a consequence of a tough race, a long distance run, heavy resistance training, or taking on P90X, sooner or later we all have to deal with delayed onset muscle soreness (DOMS).
You know the feeling. After hitting your exercise bout you may feel great, even invigorated, but then you roll out of bed the next morning and even descending the stairs turns into a herculean effort. What comes next are days of continual physical and psychological discomfort, not to mention reduced exercise performance. Welcome to the world of DOMS.
Caused by high-intensity or unfamiliar exercise, DOMS peaks around 24–72 hours later and is associated with a 10–50% reduction in strength, with weakness lasting 4–14 days. Although the symptoms are painfully understood, the causes are not fully clear — but likely include muscle damage, inflammation, and oxidative stress due to intense training or competition.
Among exercisers and athletes, it’s common to search for strategies, including pharmacologic ones, to alleviate muscle soreness and impairment of performance quality. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen are used by athletes at all levels in an attempt to reduce symptoms, but excessive NSAID use has been associated with serious side effects, including gastrointestinal distress and cardiovascular complications.
There are now emerging nutritional strategies utilizing phytonutrients that may possess powerful postexercise anti-inflammatory activity and generally free of undesirable side effects. Here are some of the most promising.

Curcumin
Found in turmeric, this phytonutrient is responsible for the yellow color of curry and has been traditionally used in Asia for centuries as an anti-inflammatory agent. Curcumin can inhibit the transcription factor, a known regulator of inflammatory pathways within our cells. Early studies have shown curcumin to block markers of inflammation and improve deficits of performance in experimental models of downhill running.
A more recent study also reported favorable effects on DOMS, showing reduced muscle damage and lower pain intensity 48 hours after eccentric continuous exercise. (Eccentric meaning an exercise involving the lengthening of the muscle, as opposed to “unconventional or slightly strange.”) Another study reported that curcumin may reduce DOMS-related muscle pain following unaccustomed heavy eccentric exercise—the study focused on single leg jumps and single leg presses—with some evidence for enhanced recovery of muscle performance. Although this research is new, it seems promising and curcumin supplementation could offer individuals a way to combat the effects of DOMS and improve training quality and performance.

Quercetin
More exercise-related research has been conducted on quercetin than any other phytonutrient. Quercetin is naturally found in fruits and vegetables like apples and onions, and much like curcumin, possesses relatively powerful anti-inflammatory properties. Quercetin has been investigated as a performance aid and countermeasure to exercise-induced inflammation, oxidative stress, immune dysfunction and urinary tract symptoms.
Studies have shown a reduction of inflammatory markers in quercetin-treated cyclists over a 24-day period. When quercetin supplementation was combined with green tea extract, isoquercetin and fish oil, a follow-up study by the same group showed a sizable reduction in exercise-induced inflammation and oxidative stress after 3 days of heavy exertion in trained cyclists. This was also associated with lasting improvement in immunity markers, meaning it potentially improved immune function. While more studies are needed to understand the effects of quercetin on exercise-induced inflammation and muscle soreness, it’s certainly a phytonutrient to watch.

Ellagitannins
Ellagitannins are phytonutrients found naturally in fruits such as pomegranates. As with curcumin, and quercetin, ellagitannin research has focused on reducing exercise-induced inflammation.
A study from the journal Medicine and Science in Sports and Exercise examined the effects of nine days of an ellagitannin-rich pomegranate extract on muscle damage and strength performance recovery after heavy resistance training. The pomegranate treatment group had less exercise-induced muscle soreness and in exercised muscle 48-72 hours after training.
A follow-up study by the same group examined the effect of 15 days of pomegranate juice supplementation on muscle soreness and strength following eccentric exercise. The results confirmed that pomegranate juice reduced muscle soreness and improved strength recovery compared to a placebo.

Anthocyanins
Like ellagitannins, anthocyanins are large phytonutrients found in fruits such as berries, cherries, and grapes. Similar results of improvement in recovery have been seen using anthocyanin-rich tart cherry juice.
A study from the British Journal of Sports Medicine reported that subjects who consumed 12 oz. of tart cherry juice for five days prior to muscle-damaging exercise had significantly less strength loss than the placebo group throughout a 96-hour period. Another study found tart cherry juice reduced exercise inflammation and improved strength recovery in marathon runners. Additional studies showed similar results for tart cherry supplementation: one following three days of simulated bicycle road-racing and the other following high-intensity, metabolically-challenging exercise.
The clinical and practical utility of tart cherry for improving exercise-induced inflammation and DOMS looks promising. Recently, at the International Society of Sports Nutrition Conference there were reports of an anthocyanin-rich tart cherry extract reducing muscle soreness and markers of muscle breakdown in and athletes. Aside from benefits noted on DOMS, tart cherry juice has also shown positive effects such as reducing exercise-induced stress and in marathon runners. The same group observed benefits of tart cherry juice on sleep quality in healthy men and women over a seven-day trial, due to an increase in circulating melatonin.

Practical Implications
Maintaining muscular strength after DOMS-inducing exercise matters to recreational and competitive athletes alike, especially if they want to continue performing optimally. It’s also important for anyone who exercises and doesn’t want to wake up the next morning feeling sore and weak and unmotivated or unable to take on the next training bout effectively.
So far, efforts to reduce DOMS and loss of muscle strength have centered on the use of NSAIDs as well as physical strategies like temperature-based water immersion protocols, cryogenic chambers, hyperbaric oxygen, massage, recovery exercise, compressive clothing, and desperate praying. While some of these strategies may have benefits, promising nutritional strategies that utilize phytonutrients with distinct recovery effects have begun to emerge that may also be helpful, not just for athletes, but for anyone in the early stages of new and unfamiliar training regimens, making them well worth investigating for people of all fitness levels.

Coach Opportunity Webinar

If you missed last months sneak peek into coaching I've got some good news! Our coach's will be holding another session this month.
I know a lot of you wonder whats this beachbody coach stuff all about, Well as a coach I was a customer who started out with the free account just like anyone else. The difference was I decided I wanted to pay it forward and help others the way beachbody has helped me.My team will be hosting a Sneak Peek into Beachbody Coaching Webinar" on August 27th, Thursday Night at 9pm EST.If you would like to find out more message me and I will provide you with a link to the Webinar. Have an awesome day! metricmiller@yahoo.com metricmiller@gmail.com

5 Supplements That Could Transform Your Workouts

Nima Alamdari glanced over his shoulder like a character from a bad detective movie before he pushed the collection of blank white tubs across the table. “You really need to try these supplements, mate,” he said in that proper London accent that makes one sound like an expert in everything. “They’re bloody fantastic.”

If you’re into fitness, you’ve probably been in a similar situation at some point. Your workout buddy has some new powder or pill that he claims will revolutionize the way you exercise and he really wants to turn you on to it. Usually, you demur politely or accept the goods but never use them—unless he tries to hand you a suspiciously unmarked container…in which case you run in the other direction.

But Dr. Alamdari isn’t some random gym rat—and I’m far too cynical to be swayed by a fancy British accent. He’s Beachbody’s Director of Scientific Affairs, former Harvard professor, and one of the smartest people I’ve ever worked with. What’s more, those white tubs were completely legit. They contained an early version of the product he’d spent the last two years working on: The Beachbody Performance Line.

I gladly slid the five tubs that would come to be known as Energize, Hydrate, Recover, Recharge, and Creatine into my backpack. As Beachbody’s Director of Nutrition Content, I’d been lucky enough to be involved with the project from its inception, so I’d been waiting for this moment. “We are known for exercise,” Dr. Alamdari pointed out. “Complementing that with world-class performance nutrition is just a marriage that is meant to be.”

The goal when creating the Beachbody Performance Line was simple: produce a collection of supplements adaptable for any serious exerciser that utilizes cutting-edge science as well as plant-based extracts, phytonutrients, and other natural ingredients—all without artificial colors, flavors, sweeteners, or preservatives.

The execution, however, had been quite a journey, so I was honored to be one of the first to take these babies for a test spin.

***

Dr. Alamdari didn’t whip up these supplements alone in his garage. He worked with Beachbody’s R&D department and enlisted the expertise of our recently-established Scientific Advisory Board to consult on the products and ensure their effectiveness.

This board includes Marcus Elliott M.D., founder of the Peak Performance Project (P3) for applied sports science; performance nutrition specialist Francis Stephens Ph.D.; Michael Balick Ph.D., an ethnobotanist and authority on the use of plants in food and medicine; microbiologist and food health expert Mansour Samadpour Ph.D.; and Dr. Alamdari, who was a member of the Harvard Medical School faculty before leaving academia for Beachbody.

“We are leveraging research done by the best in the world and we’re leveraging research that has been shown to work,” Dr. Alamdari explained about the collaboration.

Here’s a look at the lineup.

ENERGIZE
The goal of this lemon-flavored pre-workout mix is to improve performance, increase focus, and delay muscle fatigue. It does this with three key ingredients.

Low dose caffeine from green tea. Research indicates caffeine works via the central nervous system, delivering signals to your brain that energize you both mentally and physically. The current thinking is that low dose caffeine is every bit as effective as high dose—without the jitters.

Beta-alanine. This amino acid is a precursor to carnosine, a substance in your muscles that reduces fatigue by shielding against acid build up. One side effect of beta-alanine can be a slight tingling in the face or extremities—a feeling I’ve come to love because it tells me the stuff is working.

This anti-inflammatory phytonutrient is believed to increase the production of mitochondria, the “batteries” that make cells work. It’s also what gives Energize its disco-yellow color.

HYDRATE
This citrus-flavored supplement is intended to be used during workouts to keep you well, hydrated. It also replenishes electrolytes. It does this by capitalizing on a fancy concept called osmosis.

Long story short, liquids containing fewer particles (ex. sugar, for example) will pass through a permeable membrane (ex. your stomach lining, for example) into a liquid with more particles in an effort to create a particle equilibrium between the two areas.

Many sports drinks contain a lot of sugar in an effort to both hydrate and fuel the body. The problem with this is that they’re hypertonic—meaning they contain more particles than blood—so they don’t absorb well. The result is they slosh around in the stomach, and any athlete who’s ever experienced “gastrointestinal discomfort” after chugging a bottled sports drink knows what I’m talking about.

Hydrate contains fewer particles—meaning they’re hypotonic—so it is absorbed by the bloodstream faster. The results is you hydrate more effectively and maintain a better electrolyte balance. This is especially important to athletes, considering that even slight dehydration can have a huge impact on performance.

RECOVER
While carbs can play an important role in exercise recovery, the current thinking pinpoints protein—about 20 grams of high-quality protein—should really be the focus. Right after you work out, your muscles go into serious rebuilding mode. By consuming protein within 30 minutes of working out, you give your body the building blocks it needs to do this effectively.

Recover is chocolaty post-workout drink does this with a propriety blend of fast-absorbing whey protein, medium-absorbing pea protein, and slow-absorbing casein protein to assure you have protein on hand for the entire process. Within the blend you’ll also find an optimal combination of branched chain amino acids (BCAAs), amino acids that are especially useful for building muscle.

It also contains pomegranate extract, which contains ellagitannins, powerful anti-inflammatory polyphenols shown to be highly effective for recovery from exercise.

RECHARGE
Sleep is when all of your body’s natural recovery processes ramps up. To take full advantage, this pre-bedtime, vanilla supplement contains micellar casein protein. (Micellar means it’s especially pure.) Casein is especially useful during sleep because its slow absorbing nature means it will keep muscle synthesis going strong during most of the process. One recent study showed casein before bed increased amino acid activity for seven and a half hours. 

Recharge also contains BCAAs as well as tart cherry extract, a natural anti-inflammatory substance packed with phytonutrients known as anthocyanins that have also beenshown to mitigate exercise-induced muscle damage. Tart cherry also contains melatonin, a hormone that can improve sleep quality.

The reason for the various anti-inflammatories in the line is to attack inflammation as many ways as possible. “As an athlete, where inflammation is exercise-induced, what can the effect of nutrition do?” Dr. Alamdari pondered. “We are really trying to tackle whole body exercise-induced inflammation, taking multiple pathways.”

CREATINE
Rounding out the Beachbody Performance Line is a proven, safe creatine supplement. When you push your workout so hard that your muscles run out of oxygen, your body relies on phosphocreatine to generate adenosine triphosphate (ATP), the substance your body uses for energy. Supplementing creatine means you get a little more ATP, which means you can hammer out another rep or two.

There are several forms of creatine and every so often “the next big thing” comes out, but it never lives up to the hype. Beachbody Performance is creatine monohydrate, the most proven form around. It’s also sourced from Germany, a country known for the purity of its creatine.

If you’re supplement savvy, you know why it’s important to use “safe” as an adjective when discussing creatine, a substance steeped in misinformation. To counter stigma like this—and to give a clear, direct message that the entire Beachbody Performance Line is safe and legal, we’ve taken the extra step to have them NSF Certified for Sport, a program recognized by organizations ranging from the NFL to the PGA. ” There has been news recently on banned substances found in some sports supplements,” explained Michael Wilson, Beachbody’s Executive Vice President of R&D (and fellow cyclist), “We certified our Beachbody Product Line to give our customers the added assurance, whether they’re weekend warriors or professional athletes, that the advantage we’re giving them is safe and complies with the highest level of requirements in professional and amateur sports.”

***

When I lined up the tubs on my kitchen counter, I felt how you might be feeling now. All that science was really exciting, but was this stuff really going to impact my performance and recovery? In other words, what was in it for me?

As a competitive cyclist, I lay down 200+ miles weekly and burn through 1000+ calories with every workout, so it’s hard for me to get all the food I need. Add to this the fact that I’m a middle-aged man, and it’s pretty easy to understand why I’m sore most of the time.

So, I was pleasantly surprised when, within a week of supplementation, my usual soreness subsided. Drastically.

Then I started riding faster. Much faster, shaving minutes off a number of my personal records. And with my increased ability to hammer, my belt size dropped a notch, my thighs increased in size, and my weight didn’t shift—meaning I was losing fat and gaining muscle.

As I poured the last of my one-month’s supply out of my tubs, I told Dr. Alamdari I was ready for more. “Sorry, mate,” he shrugged unapologetically. “We’ve run out. Might have some more before the launch.”

I was shaken when the good doctor cut off my supply, but I’m no stranger to the mean streets, so I’ve been able to procure the occasional tub over the interim months—even though it’s been tough. Regardless, I’m as excited as anyone to see the Beachbody Performance Line launch, not just because it bumps this company up into the Big Leagues of Serious Sports Nutrition, but also because it’s helping me take my training to the next level.

What’s it going to do for you? Want a sample? Message me today and I will get you started!

These products along with our dense nutrition vitamin packed  shakeology are available at my team beachbody store now! You can use this link www.beachbodycoach.com/STEVEMMILLER.

https://www.teambeachbody.com/signup/-/signup/free?referringRepId=182856

Click this link for your own FREE account! ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

Beachbody On Demand Update

Connect to Beachbody On Demand Using Roku Players, Amazon Fire TV, or Google Chromecast

July 30, 2015

Beachbody On Demand lets you take your workouts anywhere. And, now, you can use Roku® players and Roku TV models, Amazon® Fire TV, or Google® Chromecast to stream Beachbody On Demand workout programs on your television.

The Beachbody On Demand experience is easy to access on all three platforms. On each, you’ll find the Member Library that lets you access full Beachbody workout programs, including P90X, P90X3, TurboFire, Brazil Butt Lift, INSANITY, and much more. You’ll be able to browse videos by type or by trainer, anything you previously purchased will be available to view, and, starting this month, you’ll be able to enjoy exclusive content only available on Beachbody On Demand.

Here’s how to get started with the device of your choice.

Roku players and Roku TV models

1. Start by searching for Beachbody On Demand in the Roku Channel Store. Add the channel and press OK on the Roku remote to install the channel.
2. You’ll next see a screen pop up with a URL and an activation code. Enter the URL into the Internet browser on your computer, tablet, or phone and login to your Beachbody On Demand account. You will then be prompted to enter the activation code. Do so and press the Submit button. The page will then alert you that the device has been successfully activated.
3. Once activation is successful, the Beachbody On Demand channel will automatically launch on your Roku player or Roku TV model.
4. To choose a workout, select the workout program you wish to do by using the “OK” button. Then, choose which specific workout you want to view.

Beachbody On Demand is supported on current generation Roku players, Roku Streaming Stick, and Roku TV models.

Amazon Fire TV

1. Start by searching for Beachbody On Demand in the channel store. Once you’ve selected it, proceed to install the app.
2. Go to your app library and launch the Beachbody app.
3. You’ll next see a screen pop up with a URL and an activation code. Enter the URL into the Internet browser on your computer, tablet, or phone and login to your Beachbody On Demand account. You will then be prompted to enter the activation code. Do so and then select “Activate.”
4. Go back to your Amazon Fire TV device. The Beachbody On Demand app will automatically launch.
5. To choose a workout, select the workout program you wish to do by using the “OK” button. Then, choose which specific workout you want to view.

Beachbody On Demand is supported on Amazon Fire TV and Amazon Fire TV Stick.

Google Chromecast

1. Install the Chrome browser on your laptop.
2. Open Chrome and install the Google Cast extension.
3. Connect your laptop to the same Wi-Fi network as your Chromecast.
4. Login to Beachbody On Demand on your laptop and select a workout.
5. Once you’re ready to begin your workout, click the “cast” icon that appears in the upper right corner of your browser and watch the workout go from your laptop to the big screen.

Apple TV

Follow the steps below to enable streaming of Beachbody On Demand content to a TV from your Mac computer or Apple mobile device.
Step 1: Ensure that all Beachbody On Demand Streaming Requirements are met.
Step 2: Make sure the Apple TV and iOS device (iPhone, iPad, or Mac) are both connected to the same in-home wireless network.
Step 3: Enable AirPlay on the Apple TV device [Enter Settings > Verify AirPlay is active].
Step 4: Enable Airplay on the iOS device (iOS 7 operating system or higher required).
Step 5: Go to Beachbody On Demand on Team Beachbody and play the desired workout.
Step 6: Once the workout is streaming to the device, click the AirPlay button at the bottom right and select the Apple TV from list. Beachbody On Demand workouts should now be able to stream from your device to the TV.

Roku is a registered trademark of Roku, Inc. in the United States and other countries. Amazon, Kindle, Fire, and all related logos are trademarks of Amazon.com or its affiliates. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc.

** Regarding apps for Apple TV, Xbox, and PlayStation and other platforms, we are always working on improvements to Beachbody On Demand. Stay tuned for more info on additional platforms and features in the coming months! 

Want to try beachbody on demand for free? Just click the link below and get your 30 day free trial of over 3000.00 worth of fitness programs from the top trainers like Shaun T, Chalene Johnson, Tony Horton, Sagi Kalev, Autumn Calabrese. If after the 30 day period you decide you don't want to keep the subscription just cancel it. That's it no questions at all.  https://www.teambeachbody.com/signup/-/signup/club?referringRepId=182856

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Shakeology Boosts

Introducing Shakeology BOOSTS and a Chance to Win!

At Beachbody, we are all about living a healthy life—physically, mentally, and emotionally—and that’s why Beachbody created the healthiest Shake on the planet. Just this past week we announced Shakeology BOOSTS. They’re a way for you to you to customize your experience with Shakeology on a whole new level.

In conjunction with launch of our new BOOST line, we want to take this time to help youboost your self-confidence and self-awareness. For the next few weeks, check out Shakeology’s Facebook page for tips on how to improve your self-confidence as well as real-life examples of people who’ve turned their lives around and gained confidence in the process.

And, we want to you to help spread the message and positivity and self-love!

Every day through August 20th, we are selecting one person to win a Shakeology BOOST of their choice (Digestive Health, Focused Energy, or Power Greens) from those who are using the hashtag #BoostUpContest on Instagram or Twitter.

Here’s how you could win:
1. Snap a photo of you with your healthy shake, Upload to Instagram or Twitter. In the caption include one thing you LOVE about yourself and nominate a friend who you think should do the same!
2. Use the hashtag #BoostUpContest so we can find your entry (make sure your Instagram is public!)
3. You can enter as many times as you want, but you can only win once.

Prizes:
Every day we will select one submission to win a Shakeology BOOST of their choice. Additionally, we will select one Grand Prize Winner to win the following:
•$1000 Cash
• Tom Dixon Extreme Blendtec Blender ($1034 value)
•Shakeology combo box (30-day supply)
•Complete Shakeology BOOST set

For more on BOOSTS visit shakeology.com/boosts, click here, or check out this hilarious video from our favorite X-Man, Tony Horton.

 Visit www.myeliteshake.com today! 

Restless Legs? You Might Need More Magnesium

Tremors. No, not the Kevin Bacon flick from 1990. Muscle tremors — the quivering or mini-cramps you sometimes experience in your muscles post-workout. As your body cools down, the restless feeling typically subsides. But what’s going on if the twitching doesn’t stop?

According to the National Institute of Neurological Disorders and Stroke, roughly 10 percent of the population suffers from Restless Legs Syndrome. RLS often comes with more symptoms than involuntary movement, such as throbbing, itching, and an irresistible urge to move a limb (despite the name, this urge isn’t exclusive to the legs). Also, it’s common for symptoms to worsen at night. So, if your limbs are quivering or twitching hours post-workout, the issue could potentially be RLS. If it is, a doctor will have to sort that out for you. That said, it could also be a magnesium deficiency.

“Calcium tenses muscles and magnesium helps relax muscles,” explains Denis Faye, Beachbody’s Director of Nutrition Content. “Most people get enough calcium in their diets, but that’s not always the case with magnesium.”

Many things can cause magnesium depletion, including sweating (read: exercise), stress, and caffeinated or alcoholic beverages. “Some medications, such as antibiotics, diuretics, and oral contraceptives have also been found to be linked to lower blood magnesium levels,” adds Faye. “The reason to take these, of course, outweighs the negative impact, but you might want to eat more magnesium-rich foods.”

Adding leafy greens, nuts, and seeds to your shopping cart will help. More specifically, per serving, almonds, cashews, peanut butter, brown rice, salmon, chicken breast, spinach, black beans, oatmeal, bananas, and milk are high in magnesium.

There are also magnesium supplements. However, if you’re someone who already loads up on supps, Faye recommends cutting back as you attempt to figure out what’s causing your restless legs.

“People will often pull double duty with their supplements and take a multivitamin, a B-complex vitamin, and all of this other stuff,” he says. “I’d go cold turkey and remove everything. A multivitamin is a nice baseline if you’re in a calorie deficit—as many Beachbody customers are—then I’d suggest adding things one by one based on your individual issues. I’m also a believer that you should be getting as many nutrients as you can from food. Target your supplement use. For example, if I have inflammation, I’ll take fish oil. Or if I’m working out hard, I’ll take magnesium.”

The recommended daily dose of magnesium varies by age and gender, but ballpark numbers fall around 300-420 mg per day for men and women, respectively. That said, athletes and weightlifters that engage in vigorous exercise and sweat profusely may require more. How will you know if you go overboard with the magnesium? “By the high number of bathroom breaks,” says Faye.

For more articles like this click the link below and get your free account!  https://www.teambeachbody.com/signup/-/signup/free?referringRepId=182856