Ready To Lose Some Fat?

Here is some great information from the Beast himself Sagi Kalev on the importance of sleep and the effect it has on fat. I have learned so much from being a beachbody coach the wealth of information the trainers provide for us is amazing. The best part is we are allowed to use and share this information. As your coach I'll do my best to make as much of it available as possible that's why it's so important to use the links I provide instead of just signing up randomly. Thanks and I hope you enjoy the article! https://www.teambeachbody.com/signup/-/signup/free?referringRepId=182856

Part 1.
Ready to lose some fat?
And why is your fat is NOT SO your Fault!!! Yes...not your FAULT.
Get ready....write notes and after long time of getting ready my promise has arrived.
Here is my last words to remember ...
Life will NEVER BE THE SAME AGAIN.... WHY?
BC the BEAST SAY'S READY TO LOSE UNWANTED POUNDS AND FEEL GREAT AGAIN?
Fatigue, brain fog, memory slipping, muffin top, irritable, losing passion? It seems like the wheels are coming off and it’s happening overnight.
This is an all too common topic of conversation I have with my new female patients every day.
Women notice an accelerated downward spiral in their health and balance and it usually occurs as they approach 40.
Despite your best efforts to exercise and eat a healthy balanced diet, you notice that your clothes fit tighter and just thinking about treating yourself to that special dessert puts on a few pounds.
A full nights sleep without waking up is just a distant memory.
Career and financial pursuits, family responsibilities and just daily life stressors start to take their toll.
Why do you feel so out of balance and just plain crappy?
There are many forces at work in life that are responsible for borrowing against your health, until one day they become overwhelming obvious and you need help, and FAST.
When your life is even slightly out of balance you set up the possibility of slowly borrowing against your health, even in small amounts, causing subtle hormone imbalances, disrupt thyroid function, adrenal health and cortisol levels (stress), energy robbing low grade inflammation, gut dysfunction (dysbiosis). In addition, toxins, pesticides, and xeno-estrogens (hormone like substances) in the environment can disrupt your metabolism, sugar control, energy production and sex hormone balance.
The truth is your every day lifestyle choices about how you eat, amount of exercise you do, how much restful sleep you get, and your ability to manage stress accumulate over months and years and the consequences become apparent overnight. There is a strong relationship between stress and belly fat caused by increased production of cortisol and blood sugar levels. In fact, just eating sugar can increase cortisol levels. So that morning coffee and donut cause a double whammy that increases cortisol and sugar adding to belly fat.
The inflammation caused by increased blood sugar and insulin in addition to high cortisol levels create havoc on your natural hormone balance including estrogen, testosterone, and thyroid hormone.
Functional lifestyle medicine works by identifying the imbalances in your life and the triggers and underlying imbalances in your body. Once the triggers and imbalances are found, a functional medical therapy can be prescribed to naturally restore your balance by treating the underlying cause and not the symptoms.
Here are some lifestyle changes you can make to help rebalance, lose weight, improve energy and start feeling great again.
1. Eat a low inflammatory Mediterranean diet high in fresh vegetables, some fruit, clean organic protein, low in sugar and processed foods.
2. Address the underlying causes of stress and focus on active relaxation through meditation, breathing techniques, and yoga.
3. Exercise is medicine. Use it to reduce stress, improve your blood sugar and insulin levels, and improve your brain health and mood.
4. Focus on healthy restorative sleep. Deep sleep improves mood and memory by rebalancing hormones and brain neurotransmitters such as serotonin.
LIVE FIT AND BEASTIE
DR JOE and SAGI KALEV.

10 Minute Workout

NEED AN EXTRA PUSH TODAY? Maybe you're short on time. Try this BONUS workout. Should take ONLY 10min!

Equipment (a Step or BOOKS)
Pyramid Push-ups
10 of each 30 sec rest 
9 of each 30 sec rest
8 of each 30 sec rest
7of each 20 sec rest
6 of each 20 sec rest
5 of each 15 sec rest
4 of each 15 sec rest
3 of each 5 sec rest
2 of each (no rest) 1 of each DONE!

*try to NOT REST BETWEEN 3 types of push ups. Only rest after you complete all three.

Shaun T say's DIG DEEPER! This is something that I love to do I share things that will help others who may be struggling or just need motivation! I have been blessed to be able and  enjoy a healthy and fit lifestyle and I'm always looking to pay it forward! Peace out my friends.

New Shakeology Flavor

Whoa!

We've got a new member of the family!
Just announced at Leadership, Café Latte will be the latest flavor in the Shakeology lineup in 2016.
A few things to know about Café Latte:
...

1) The new flavor is made with whole coffee fruit, which is indigenous to India and Mexico, it's the the fruit that coffee beans come from.
2) By sourcing whole coffee fruit for Shakeology, which is often discarded, we are minimizing our carbon footprint and increasing sustainable farming.
3) A group of Elite Beachbody Coaches are taste testing right now and we will be sharing their feedback soon!
 
If you would like to be one of the first to try the new flavor or just stay up to date with the latest news from Beachbody, Just leave me a message and I will set you up with a FREE account!

20 Weight Loss Secrets From ShaunT

EAT THIS

20 WEIGHT-LOSS SECRETS FROM CELEB TRAINER SHAUN T

By Dana Leigh Smith

Most people know Shaun T, as “the Insanity guy” — and the sobriquet is a perfect fit. Not only is his renowned workout, well, freakin’ insane, but so is his body. Just look at thoseabs!

But his body wasn’t built on exercise alone. He wouldn’t have the physique he has today—one that’s helped him sell more than 10 million fitness DVDs—without following a smart diet plan. And for the bulk of his career, the details of his diet have remained a mystery to the masses—until now! To find out what fuels Shaun T’s success, we asked him to reveal the weight loss foods that help him maintain his famous six-pack abs. Read on to find out how adding each of his favorites to your diet can give you the results you want.

1

REFUEL WITH 
SWEET POTATOES

“Sweet potatoes are a great post-workout snack,” says Shaun T. “They’re low on the glycemic index and rich in fiber which helps tame that out-of-control appetite many people have after they exercise.”

Eat This! Tip

Peel and bake an orange spud and throw it in the blender along with unsweetened almond milk, vanilla protein powder, maple syrup and vanilla extract to give your daily protein shake a flavor-filled fiber boost. For more creative drink ideas, check out these 20 Best Weight-Loss Foods for Protein Shakes.

2

SCRAMBLE 
AWAY FLAB

Abs really are made in the kitchen—yes, even Shaun T’s! The 37-year-old host of the motivational iTunes podcast, Trust and Believe with Shaun T, blasts away fat by incorporating whole eggs into his weekly diet. Whether you scramble them, eat them sunny side up or hard-boiled, just be sure to eat the yellow center. It contains a fat-fighting nutrient called choline.

3

BLAST BLOAT
WITH MELON

Sure, Shaun T’s abs always look perfect when he’s on TV, but everyone has days when they’re feeling a bit bloated. To keep away the water weight, he snacks on honeydew melon. The fruit contains a compound called Cucumis melo, which has been shown to have significant diuretic properties. In other words, it helps fight the water retention that can make you look puffy even though you have a toned stomach. For more bloat-banishing tips, check out these 33 Lazy Ways to Flatten Your Belly—Fast.

4

TRICK YOUR 
TASTE BUDS

“Spaghetti squash is a great alternative to pasta,” says Shaun T. “I love pairing it with homemade spaghetti sauce so I feel like I’m eating noodles but am getting a dose of vegetables instead!” And speaking of veggie spaghetti, don’t miss these 3 Exclusive Spiralizer Recipes!

5

HAVE SOME 
GRASS

Grass-fed beef, that is! When it comes to steak or burgers, go grass-fed—that’s what Shaun T likes to eat. It’s naturally leaner and has fewer calories than conventional meat. Grass-fed meat also contains higher levels of omega-3 fatty acids, which have been shown to reduce the risk of heart disease and metabolism-slowing inflammation.

6

SATISFY YOUR 
SWEET TOOTH

“Berries like raspberries, strawberries and blackberries taste amazing, satisfy my sweet tooth, and are good for brain power,” Shaun T tells us. “They also have tons of antioxidants that help slow down the aging process.” What’s more, berries have been shown to burn that stubborn belly fat by turning on your get-lean genes. In one 90-day trial, rats fed a blueberry-enriched diet had leaner bellies than the control group.

For more tried and tested flat-belly tricks from fit folks, check out these 50 Best-Ever Weight-Loss Secrets From Thin People.

7

STOCK UP ON 
FAST PROTEINS

Bad diet decisions are often made when you’re starving and have nothing healthy to eat in your kitchen. Ward off diet-derailing decisions by stocking up on frozen, deveined shrimp—one of Shaun T’s go-to proteins. Once you throw it on the stove, it’s ready to eat in just a minute or two, and it’s a great source of lean, low-cal protein.

Eat This! Tip

To get a muscle-building meal on the table in under 10 minutes, mix some shrimp with a splash of low-sodium soy sauce and a bag of frozen mixed veggies. Looking for more fast and healthy meal ideas? All of these 10-Minute Meals for 6 Pack Abs are both simple and delicious.

8

EAT 
SEASONALLY

With each new season comes a host of amazing weight-loss foods. One of Shaun T’s fall favorites is acorn squash. Besides serving up a third of the day’s fiber, a one-cup serving of this sweet, nutty veggie contains 30 percent of your daily vitamin C needs. The nutrient has been shown to counteract stress hormones that trigger belly-fat storage. Vitamin C can even boost the fat-burning effects of exercise, according to Arizona State University researchers.

Eat This! Tip

Although the seeds aren’t edible, the skin is. Slice the squash in half, remove the seeds and stuff it with sautéed onions, celery, carrots and cooked ground turkey. Bake on 400 °F for an hour or until tender.

9

SPRING FOR 
SPROUTS

“When cooked with a bit of olive oil and spices, Brussels sprouts taste amazing,” says Shaun T. “Plus, they’re filling, heart-healthy and rich in vitamin C.” To discover more underrated foods that can help you lose weight, check out these 20 Best Full-Fat Foods for Weight Loss.

10 & 11

STAY 
HYDRATED

When you’re trying to maintain a healthy diet, staying hydrated is a must. But sipping H20 all the time can bore your taste buds. Shaun T’s solution: Eating water-rich fruits like watermelon and cantaloupe. “Watermelon is a delicious, hydrating food to eat in the morning, and I’m also a fan of cantaloupe,” he says. “It has an extremely high water content and is low in calories.” And speaking of water-filled grub, add some of these Hydrating Flat-Stomach Foods to your diet, too!

12

EAT 
MOR CHIKIN’

One 3-ounce serving of chicken packs a whopping 26 grams of protein for just 142 calories. No wonder it’s one of Shaun T’s favorite meats. Not to mention eating the stuff has likely helped him maintain those droolworthy abs. According to research, eating protein-packed foods like chicken boosts satiety and post-meal calorie burn by as much as 35 percent.

Eat This! Tip

Sick of eating poultry plain off the grill? Check out these 7 Fat Burning Ways to Make Chicken for some culinary inspiration.

13

KEEP ENERGIZING 
SNACKS AT HAND

“When you begin to feel sluggish, reach for an energizing snack like cashews,” he suggests. “They’re filled with healthy fats and carbs, so they really help give you a boost—just make sure to only eat one serving. They are easy to overeat, and the calories add up fast,” he adds.

14

EAT 
HEALTHY FATS

Speaking of healthy fats, Shaun T is also a big fan of avocados. “Avocados are great to eat in the morning. They give your brain the power and fuel it needs to have a successful day.”

Eat This! Tip

In a study published in Nutrition Journal, participants who ate half a fresh avocado reported a 40 percent decreased desire to eat for hours afterward. Smash some avocado on some whole-grain toast and top it with an egg to reap belly-shrinking benefits all day long.

15

GO 
GREEN

“Kale is off the charts when it comes to nutrients! You get a lot of bang for your buck,” he says. “An easy way to eat it is to use it as the base of your salad—it can increase the health-factor of your meal in an instant!” Other ways to enjoy the leafy green: Add it to egg dishes, tacos, and drinks like juices andsmoothies. Or make kale chips by dressing the leaves in a bit of salt, pepper, garlic powder and olive oil. Pop them in a preheated 325 degrees F oven for 12 minutes.

16

CHEAT 
CLEAN

If you crave take-out food after a tough workout, choose sushi, one of Shaun T’s go-to foods for six-pack abs. Fish is high in muscle-building protein and brain-boosting omega-3 fatty acids, and white rice is a fast-digesting source of carbs that will replenish your depleted glycogen stores. However, ordering just any sushi roll won’t ensure you’re eating well or aiding your weight-loss efforts. To keep your goals on track, order one of these Best Sushi Rolls for Weight Loss.

17 & 18

PIG
OUT

...literally! A longtime enemy of doctors and dieters, pork has become a healthier alternative of late. Shaun T is a big fan of the stuff. But beware: Not all cuts are created equal. We suggest sticking with a pork tenderloin or old-school, full-fat pork belly (which makes a mean crispy bacon). Pork tenderloin packs 24 grams of protein per serving, has slightly less fat than a skinless chicken breast and as much waist-whittling choline as an egg. Pork belly offers more protein and heart-healthy monounsaturated fatty acids (MUFAS) than turkey bacon, which is often considered the healthier pick. But remember: Serving size matters, so don't actually pig out. A single serving is all you need.

19 & 20

ORDER SMART

“Fresh tuna is light, healthy and filled with protein. I always look for it on the menu when I’m eating out,” says Shaun T. “Cauliflower is another easy-yet-healthy choice when eating out—and, did you know it's an excellent source of Vitamin C? Most restaurants offer it as a side dish,” he adds. 

For more information on some of Shaun T's meal plans and program please message me! Thanks for reading.