Hill Repeats

They may not be every runner's favorite thing to go, but hill running has plenty of benefits for runners. And hill repeats are an excellent way for runners to build strength, improve their speed, and build their mental strength and confidence in hill running. Although hills come in all different lengths and degrees of incline, the basic concept of a hill repeat is usually the same. You run up the hill fast and then recover by jogging or walking down.

Here's how to run hill repeats:

1. Don't start hill training until you have about six to eight weeks of base-building running.​
2. Look for a hill that's between one and 100 to 200 meters long. You want the incline to be enough to test you, but not so tough that you won't be able to maintain your​
3. Before you get started, make sure you warm up. Try to plan it so that you get about 10-15 minutes of slow jogging in before you reach the bottom of the hill.​
4. Don't stare at your feet. But you also don't want to look way up to the top of the hill, especially if it's a really long or steep hill. Focus on the ground about 10 to 20 feet ahead of you. This will help you stay mentally focused on the hill.​
5. Start running up the hill at your 5K effort pace. You'll want to try to push yourself hard up the hill, but don't let your form totally fall apart. Try to keep a consistent effort up the hill.​
6. Your arms should be at a 90-degree angle and should be moving forward and back (rotating at the shoulder), not side to side.​

1. Your back should be straight and erect. You can lean in very slightly from the hips, but make sure you're not hunched over.​
2. Concentrate on swinging your arms lower and shorter. By keeping your arm swing lower and quicker, your legs will stay lower to the ground -- resulting in a short, quick stride.

1. When you reach the top of your hill, your breathing should be labored and your legs should feel heavy. Turn around and recover by easy jogging or walking down the hill.
2. Your number of repeats depends on your experience and fitness level. Beginner runners should start with 2-3 repeats, adding one additional repeats each week for the next three to four weeks. Advanced runners can start with six repeats and add another one each week, with a maximum of ten repeats.
3. When doing hill training, don't do hill repeats more than once a week. Try mixing up the hills you try –- some short and steep, and other longer ones with a smaller incline.
4. I use a combination of beachbody programs like P90X3 and Insanity Asylum to help with endurance and agility. These are great tools to have and I've had tremendous success with them. I can help you reach your fitness goals just give me a shout and we'll talk! 

Get Paid To Workout!

Need a little motivation to work out? We bet this will get you pumped.

Beachbody is giving away over $1 million and you can automatically qualify to split a piece of the prize! All you have to do is participate in a Challenge Group on the My Challenge Tracker App and meet the in-app weekly tracking requirements each week during the Beachbody Health Bet Contest, September 5-October 2, 2016.

It’s that simple! If you track your progress during the qualifying weeks, you’ll get an equal share of the over $1 million cash prize.

Here’s exactly what you have to do to qualify:

1. JOIN: Talk to your Team Beachbody Coach to get an invitation to join a Challenge Group. (Here’s how to find your Coach.) You must be an active participant in a Challenge Group on the My Challenge Tracker app by September 5, 2016. Download the My Challenge Tracker App here.

2. TRACK YOUR PROGRESS: Use the app to log at least five Shakeology drinks with photos and three Beachbody workouts during all four qualification weeks.

3. QUALIFY: Log your Shakeology and workouts by 11:59 p.m. on the last day of each contest week:

Week 1: September 5–September 11
Week 2: September 12–September 18
Week 3: September 19–September 25
Week 4: September 26–October 2

4. CASH IN: Meet all the requirements and you’ll automatically win an equal share of the cash pot!

As an extra incentive, Beachbody will add $5 to the initial $1 million prize for every Challenge Pack sold on TeamBeachbody.com between July 27 and August 31, 2016, up to $3 Million total. Click here to view details and official contest rules. There’s never been a better time to get healthy and fit! Message me if you don't have a free Team Beachbody account or click here to sign up it's FREE!

3 Day Yoga Retreat

Want to try yoga but too intimidated by the complicated poses? Or, do you think you’re simply not flexible enough to contort yourself into a pretzel? Then, you’re going to love 3 Week Yoga Retreat, coming in September exclusively to Beachbody On Demand.

3 Week Yoga Retreat is perfect if you’re new to the yoga mat, as this beginner yoga program will guide you through three weeks of basic yoga classes and help you feel less stressed, improve your flexibility, and increase your balance. The program doesn’t require any equipment (though a yoga mat, yoga block, and a strap are all helpful), and we’ve included a modifier for each of the moves to help ease you in.

3 Week Yoga Retreat makes the moves easy to understand  and was designed so you can easily follow along. Beachbody did an extensive search to find four trainers that you’ll not only love, but who are also masters of the practice. This trusted team of four will guide you through each session with cueing so precise you could do the program blindfolded (not that we’d recommend that).

After completing one 30-minute or shorter class a day, you’ll have a deeper understanding of yoga by the end of 21 days. You’ll also have the confidence to hold your own in any yoga class!

Each week builds upon the prior one, and the 21-day program kicks off with Week 1 led by Vytas Baskauskas, a trainer who already has a dedicated following in Los Angeles (and, yes you may have seen him on Survivor!). He’s been studying and practicing yoga for more than 15 years, and approaches the discipline in a functional and technical way that will help you understand not just the poses, but also why they’re important. During that first week Vytas will teach you yoga fundamentals so you can build a solid foundation for the weeks to come.

Here are some moves you’ll see in Week 1: Foundation with Vytas

Warrior II

Triangle

In Week 2 of the 3 Week Yoga Retreat, Elise picks up where Vytas leaves off, helping you expand on the poses and postures you learned in Week 1. A former dancer turned certified yoga instructor with a background in Vinyasa and Hatha yoga, she’s trained A-list celebrities and motivated countless clients to improve their lives with the practice. Elise says that with this program she “got to draw on my primary passion as a teacher, which is to awaken people to realize their full potential… both on and off the mat.”

Here are some moves you’ll see in Week 2: Expansion with Elise

Downward Dog

Upward Dog

For the final week of the 3 Week Yoga Retreat, you’ll progress with Ted McDonald. He’ll kick your practice up a notch, and you’ll begin to see improvements in both your skills and understanding of yoga. This former Elite Adventure Racer and lifelong athlete is educated in both Iyengar and Ashtanga yoga, and uses his classes to help his students improve their flexibility, strength, and focus. He’s been one of Tony Horton’s yoga teachers for years, is one of the designated yoga teachers for the Tour De France, and knows how to guide you through a practice that may also help you see greater results in higher-intensity programs.

Here are some moves you’ll see in Week 3: Progression with Ted

Twisted Triangle

Tree Pose

During the weeks you’re led by Vytas, Elise and Ted, but on the weekends, you’re in the hands of Faith Hunter. On Saturdays, it’s your time to relax and unwind, and on Sunday squeeze in a little yoga by choosing from a variety of 10-mintute yoga sessions. This Washington D.C./NYC-based instructor began studying yoga in the early 1990s and has taught at many high-profile events around the globe. She has studied Hatha, Vinyasa, Ashtanga, and Kundalini Yoga, and blends classic yogic principles, meditation, and real-world personal experiences into a passionate and free-spirited teaching style.

Here are some moves you’ll see in Weekends with Faith

Half Lord of the Fishes Pose

Easy Pose

The Classes in 3 Week Yoga Retreat

Mondays are Core. The foundation of yoga starts in your core. This class focuses on exercises that engage, activate, and build awareness of these very important muscles.

Tuesdays are Stretch. This class is aimed at helping you stretch, extend, and lengthen all the muscles in your body with a variety of poses.

Wednesdays are Balance. Challenge yourself with a series of different postures that engage the core and help you develop better balance inside and out.

Thursdays are Flow. In this class you’ll put together everything you’ve learned so far and connect it with your breathing in a nonstop “flowing” format. This is Vinyasa Flow, Beachbody-style.

Fridays are Flow to Go, a shorter, more advanced version of Thursday’s class that features a little less cueing.

Saturdays are Relax. Faith helps you unwind from your week with this relaxing class.

Sundays are Take 10. These are short, 10-minute classes that will help you wake up, wind down, or work those abs. Pick one or do all three.

Ready to get started? The 3 Week Yoga Retreat is launching soon on Beachbody On Demand with 21 classes, a Quick Start Guide, Beginner’s Basic Video, a Pose Tracker, and a Class Calendar. It’s also free for Beachbody On Demand members!Sign up for Beachbody On Demand today.

Coming Soon: Core De Force

What could you accomplish in just 30 days? How about getting into knockout shape — with a workout designed to help you drop serious weight, carve your entire core, and leave you feeling empowered!

CORE DE FORCE is the first program from our newest Super Trainers Joel Freeman and Jericho McMatthews. From strength training to dance to yoga, they’ve helped thousands get fit with all kinds of workouts. And they’ll be the first to tell you… if you want to transform your entire body and shed the belly fat, nothing beats CORE DE FORCE‘s mixed martial arts-style training.

Here’s how it works: each workout is broken into 3-minute “rounds” — just like a real boxing match. In those 3 minutes you’ll alternate between addictive Boxing, Kickboxing, and Muay Thai-inspired combinations, bodyweight training, and cardio spikes that kick your fat burn into overdrive. But all that punching and kicking doesn’t just burn calories. Each move, whether it’s a jab or a knee, is rotational, giving you a 360-degree core workout that will tighten up your entire midsection. All you have to do is hit it hard 3 minutes at a time and before you know it — you’re done!

This program is for anyone who wants to lose the belly — whether you’re a beginner or you’re more advanced. There’s even a modifier in every workout and move breakdowns to help you master your hooks and kicks from the get-go.

CORE DE FORCE includes 4 MMA-style workouts, 2 bodyweight workouts, 2 core workouts, 1 active recovery workout, 1 quick before-bed stretch routine, a quick-start guide, a 30-day calendar, and an eating plan for $59.85.

Throwing punches and kicks is something everyone can do to get into shape — not to mention it’s a blast! So sign up here to learn more and get the chance to win a free CORE DE FORCE kit!

Body Beast Recovery

Back in February I had started The Body Beast Program so I would be ready to crush the Beachbody Classic in Nashville. I suffered a major heart attack and had to wait 8 weeks before I could even think about lifting again. I posted my story on facebook and the Beast himself Sagi read it and replied to me which really touched my heart. Most people would not even bother but this man took the time to personally respond to me and that really motivated me. I am sharing the post as the classic is this Friday and my goal is to motivate others who may have suffered the same fate as me and let them know there is life after a major illness!

Official Sagi Kalev

July 21 at 11:06am · 

THE STORY OF a HERO Steve Miller that could happened to each and one of us without any warning.
When LIFE HITS you HARD... What you do? YOU HIT HARDER.

I love the " Family " atmosphere and want to share my personal story. Last year I committed to Sagi Kalev on joining the Beachbody Classic. I was doing Hammer and Chisel along with Body Beast and was seeing great results. On February 15 I was in the gym working on my next to last day of Hammer and Chisel and was suffering from what I thought at the time was the flu sore throat and short of breath. I decided half way thru that something wasn't right and decided to go to the ER. Well I was in for the biggest fight of my life as I was suffering a major heart attack. I crashed on the table was brought back and sent by ambulance to a heart specialty hospital and was given the bad news. 2 100% blockage 2 90% and 2 others at 30 and 60%. While I was being prepped and saying a prayer with my family I crashed again and was brought back and operated on immediately. Had what they call CABGX4 quadruple by- pass. I woke up 2 days later and and didn't even recognize myself. The recovery struggle was on and at that point all I could see was that damn Sagi Kalev saying when you see a door and you feel your fears do n't try and open it. Kick it face it deal with it and overcome it! I was sent home on the 26th of February and had to wait 9 weeks before I could touch a weight. I worked harder than I ever have in my life and I'm proud to say I will be at the classic not 100% of where I was before but fulfilling my promise to you and thank you for the guidance and motivation because if I was not in the physical condition that I was in beforehand I would not have survived. Thanks for reading see you all at the classic!

Proud of you my friend and glad that my DAMN words were a part of your healing and overcoming all Adds.
Your friend... The Beast.
SK

As you can see I have recovered and the results speak for themselves! I will be starting the next round of the Beast in September. If your interested message me and I'll coach you through the program start to finish! 

Getting Results With Country Heat

When most people think about country line dancing, the first things that come to mind usually aren’t hard abs, toned legs, and firm backsides (unless, of course, your thoughts are dressed in painted-on jeans). “What most people think about is having fun, being social, listening to great music, and maybe getting a little sweaty as they dance with friends,” says celebrity trainer Autumn Calabrese, creator of the new country-dance inspired workout program Country Heat. “But that’s exactly what makes Country Heat so powerful—you’re going to have so much fun doing it, you won’t even realize that you’re burning tons of calories and working your entire body.”

Perhaps more than any other program she has created, Country Heat is close to Calabrese’s heart. A lifelong student of dance (it was even her major in college), and a devoted fan of country music, Calabrese wanted to combine those passions with her deep knowledge of fitness to create a program that helps people transform their bodies without feeling like they are “working out.”

“You’re going to get your heart rate up, but that’s not what you’re going to be focusing on,” says Calabrese. “You’re going to be focusing on what a good time you’re having, and that’s why this program will succeed where others have failed you—you’re going to want to keep coming back for more.”

Each 30-minute workout is packed with high-energy, low impact moves that Calabrese designed to be simple to follow. “It doesn’t matter if you’ve never danced a day in your life—you’re going to be able to follow along as we move to some of today’s hottest country hits,” says Calabrese. And you don’t have to buy any equipment to get started. All you need is a comfortable pair of athletic shoes and a willingness to commit to the 30-day program.

Calabrese might have designed the program to be simple to follow and easy to start, but don’t think for a moment that it’s just for beginners. “It is total body cardio, and it is for everyone regardless of fitness level,” says Calabrese. “It might look like you’re just working your lower half, but you’ll quickly realize that to perform the moves, you have to engage your core, move your arms, and rotate your torso. In short, I’m going to make you work.”

You’ll also be moving for the entire 30 minutes, virtually guaranteeing that you’ll be sweating and breathing heavily by the time you’re done. “But you won’t feel like you’re going to keel over,” says Calabrese. “You’re going to feel energized—and excited for your next workout.”

Ready to get started? Click here to order your copy of Country Heat today! And then follow the tips below to maximize your results from every workout.

Push Yourself with Every Move
As with any workout plan, you should always perform the most difficult exercise variations you can do with control and good form. If you can follow Calabrese’s lead in every exercise, you’re doing well. But if you find the primary move too tough, you can always perform the modifier demonstrated by another member of the cast. It will be less complicated, but it will target the same muscles. “The key is to challenge yourself,” says Calabrese. “If you push yourself, and have fun while you’re doing it, you will see results.”

Follow the Eating Plan
“I’ve said it before, and I’ll say it again—you can’t out-exercise a bad diet,” says Calabrese. “If you want to see results, you have to align your eating habits with your workouts and your goals.” To make that as easy as possible, Calabrese created an eating plan based on the same portion control system she has used in other blockbuster fitness programs, including 21-Day Fix and The Master’s Hammer and Chisel. But for Country Heat, she spiced it up with country-inspired recipes that make losing weight more delicious than ever.

Be Consistent
“The moves are designed so that anyone can do them,” says Calabrese. “But there’s a progression to them—they become more complex as you work your way through the program.” The more consistent you are with your workouts, the faster you’ll master the moves. “That consistency is also the key to reaching your fitness goals,” she adds. “If you want to see results, you can’t skip workouts—you have to be committed and consistent.”

Watch the Breakdowns
Each workout in the paid program comes with a 15-minute primer to help you learn the moves. “Yes, it’s an extra 15 minutes, but each workout is only a half hour, so we’re still only talking about a total of 45 minutes, which is shorter than a typical gym workout,” says Calabrese. “And those 15-minutes will be well spent—the more proficient you are with the moves before you begin the workout, the more you’ll get from it.”

10 Reasons Women Should Lift!

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.

For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

For Information on these or any Beachbody Fitness program and FREE COACHING message me today or connect with me on facebook www.facebook.com/coachstevemiller

What to drink during Workout!

You know that when your mouth is dry and your urine is the color of whiskey it’s time to hydrate. You likely also know that the human body is more than 50 percent water, and that you can’t live more than a few days without it. But that’s where most people’s understanding of hydration ends. Indeed, a recent survey of 300 physicians by The Natural Hydration Council found that nearly a quarter of patients didn’t know how much water they should drink per day (answer: at least 8 cups). The giveaway: One of the most common reasons reported for doctor visits was chronic fatigue caused by (you guessed it) chronic dehydration.

What goes for everyday life goes double for fitness. “Even mild dehydration — losing 1 to 3 percent of your body weight in water — can significantly decrease strength and power,” says Maria Spano, M.S., R.D., C.S.C.S., C.S.S.D., a sports nutritionist for the Atlanta Hawks. “Plus, dehydration makes the heart work harder and can lead to cramping and heat illness.”

That’s where sports drinks come in. By replacing fluids and providing energy-sustaining nutrients, sports drinks can boost performance and prolong stamina. But the key word here is “can.” If the fluid/nutrient balance is even a little off, the sports drink can become little more than glorified water, or worse, it can actually promote the very thing it’s trying to prevent, dehydration. But first things first…

Do You Really Need a Sports Drink?

Ideally, you’d begin every workout well hydrated. And if you’re working out for less than 60 minutes, and your pee is clear and your body is well fueled (i.e., by drinking enough fluids and eating a healthy, balanced diet), you can likely skip the sports drink. Unfortunately, the majority of people are never well hydrated or properly fueled, especially at the start of a workout. Indeed, 88 percent of Americans drink less than the recommended eight cups of water a day, and more than 43 percent of people drink four cups or less, according to a recent survey by the CDC.

In short, most Americans have a drinking problem, which affects the body on nearly every level. Water facilitates biological and chemical reactions within cells. It transports materials throughout the body. It lubricates organs and joints. It helps regulate body temperature. And it’s critical for not only the creation of glycogen (the stored form of your body’s primary energy source, glucose), but also the conversion of glycogen back into glucose.

How all of that might hamper athletic performance is obvious. But the effects of dehydration aren’t just physical—even a 1 to 2 percent drop in body water can reduce concentration, alertness, and short-term memory, according to a report in the journalNutrition Reviews, making it difficult to keep your head in the game. And if you’ve ever suffered from dry mouth during a workout or athletic event, you know how unpleasant, distracting, and uncomfortable it can be.

As such, it’s smart to drink fluids during exercise regardless of whether you think you’re hydrated or not, or how long you plan to work out. “But it becomes increasingly important during longer training periods [i.e., those lasting more than an hour] or multiple shorter training periods spread out over the course of a day,” says Spano. Either way, water is a good choice, but water fortified with electrolytes and carbohydrates (i.e., a sports drink) can be an even better one.

What to Look for in a Sports Drink

Let’s start with electrolytes, which are minerals that carry an electrical charge. They play a pivotal role in many bodily processes, including nerve function, neuron communication, blood pressure regulation, muscle contraction, and the transfer of nutrients into and out of cells.

“During exercise, salt [AKA sodium chloride] is the key electrolyte, as it’s necessary for proper muscle functioning,” says Spano. And since we lose it quickly during prolonged high intensity activity—especially when exercising in high heat and humidity—replacing it can be hugely beneficial.

If you’ve ever noticed salt stains on your workout shirt, you know what she’s talking about. And if you’ve ever experienced muscle cramps, fatigue, dizziness, nausea, or an inability to concentrate during a tough, sweat-inspiring workout, you likely know what it feels like to lose too much of it. But it’s not the only electrolyte that can help sustain athletic performance. Which is why Beachbody Performance Hydrate also contains calcium, magnesium, and potassium.

“We combined specific carbohydrates and electrolytes in a concentration that can increase fluid absorption and retention, and thus lead to improved endurance exercise performance,” says Dr. Nima Alamdari, Beachbody’s executive director of scientific affairs.

The other key ingredient to look at is the carbohydrate, usually in the form of a sugar, which the body breaks down into glucose to fuel muscular work. A little sugar can help enhance hydration and boost exercise endurance and performance, but it’s easy to get too much of a good thing.

What To Look Out For In A Sports Drink

Excessive sugar. “A frequent complaint among athletes is an intolerance to high sugar sports drinks, which have been linked anecdotally to bloating and gastrointestinal distress,” says Alamdari. Such drinks also tend to be hypertonic (i.e., have a higher concentration of dissolved substances than blood), and thus have a slow rate of absorption.

That’s why the carbs in Hydrate are limited to 9 grams, comprising just 3.8 percent of the formula, instead of 6 to 8 percent, as is the case with many other popular brands. “We wanted to create a clean hypotonic solution (i.e. one with a lower concentration of dissolved substances than blood) to optimize hydration status during exercise, and we achieved that through a balance of two sugars [glucose and sucrose] and four electrolytes [sodium, calcium, magnesium, and potassium] to compensate for sweat loss rates,” says Alamdari. “The result is a drink that can maintain optimal hydration and reduce the impairment of performance—or ‘bonking’—during long bouts of exercise.”

Why Hydrate is Better Than Water

At this point in the article, you likely know the answer—while water replaces fluid, Hydrate does it more efficiently and provides performance-sustaining electrolytes and carbs. But there’s one more ingredient that sets Hydrate apart: Quercetin, a compound found in nuts, grapes, apples, berries, and onions that has quickly become one of the most studied phytonutrients for improving sports performance.

In a recent study at the University of South Carolina, researchers found that daily quercetin supplementation resulted in a significant increase in both VO2 max (i.e., aerobic capacity) and time to exhaustion in healthy, untrained subjects. A second studyat Appalachian State University found that quercetin treatment resulted in an increase in the distance covered by subjects during a time trial on a treadmill. Still more studieshave shown that quercetin supplementation can mitigate excessive exercise-induced inflammation, thus helping to speed recovery.

“Another interesting property of quercetin is that, like coffee, it may reduce central nervous system fatigue during prolonged exercise by blocking adenosine receptors,” says Alamdari. Translation: Quercetin can be positively stimulating, helping to enhance focus, delay exhaustion, and make you feel pretty damn good.
For information on how to purchase hydrate feel free to send me a message or email @metricmiller@yahoo.com! Thanks

Breaking News Beachbody Performance

May 12th 2016 

Beachbody Performance Named Official Sports Nutrition Supplement of the Ironman North American Series

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Santa Monica Fitness Powerhouse to Sponsor all IRONMAN Races in North America

Beachbody, one of the world’s leading providers of fitness programs and nutrition products, announced today it has signed an agreement for Beachbody Performance to become the Official Sports Nutrition Supplement of the IRONMAN North American Series beginning in 2016.

The Beachbody Performance Nutrition line was developed by Harvard-trained scientists led by Nima Alamdari, PhD, an exercise physiology and nutrition scientist and Beachbody’s Executive Director of Scientific Affairs. The ground-breaking line of products offers specific ergogenic ingredients needed for every phase of an endurance athlete’s training and competition, and includes:

Beachbody Performance Energize, a pre-workout formula designed to help sustain energy and reduce training-induced muscle acidosis and fatigue, featuring clinically-tested levels of key performance ingredients, including quercetin and beta-

Beachbody Performance Recover, a post-workout recovery protein shake that helps the recovery process after training with a powerful blend of protein and branched-chain amino acids and a clinically-tested level of pomegranate extract to help reduce training-induced muscle soreness.

Beachbody Performance Recharge, a unique nighttime formula combining slow-release protein and branched-chain amino, plus phytonutrients like tart cherry powder that help improve recovery and reduce delayed onset muscle soreness (DOMS) from intense training.

All of the formulas are NSF-certified for Sport which confirms that products do not contain any of the 180+ substances banned by major athletic organizations and confirms that the contents of the supplement match what is printed on the label.  Furthermore, Beachbody Performance products do not contain any artificial colors, flavors, sweeteners, or preservatives.

"I’ve seen first-hand how Beachbody Performance has helped elite and professional athletes improve their endurance and recovery, and I’m excited to see what we can do for the triathlon community," says Dr. Marcus Elliott, MD, a Harvard-trained physician, founder of the world’s leading athlete performance training center P3 Peak Performance Project, and Chair of Beachbody’s Science Advisory Board.

Carl Daikeler, CEO of Beachbody, said, "IRONMAN is synonymous with perseverance, strength, and human achievement, a testing ground of the limits of human endurance. Our long experience in helping people achieve their goals through proven training techniques and the right nutrition has led us to rethink what’s out there for the person who tests their physical limits every day and to create, in Beachbody Performance, a line of clean formulations with ingredients scientifically-shown to improve performance that will help them reach their most ambitious goals."

"Beachbody has touched the lives of tens of millions of people throughout the past twenty years," said Carola Ross, Chief Sales Officer of IRONMAN. "They bring an astonishing wealth of scientific knowledge to the IRONMAN community as well as a passion for physical achievement and commitment to getting results, so we welcome them with great enthusiasm."

For more information on Beachbody Performance and the benefits of these supplements, please visit TriBeachbodyPerformance.com.

Originally from: http://www.ironman.com/press-releases/2016/05/beachbody-performance.aspx#ixzz48UB9A01a


If your triathlete or just an average runner and want more information message me today!

My Near Death Experience

On February 16th I suffered a near fatal heart attack. I am only 57 I eat clean and exercise 5 times a week. Never in a million years did I expect something like this to happen. My symptoms were flu like and I ignored them for 7 days before I finally went to the ER. I had 2 100% blockages and 4 others at 90. The doctors credited my good physical condition and strong heart with my survival and I should fully recover. As a ‪#‎beachbody‬ coach I had taken all the pre cautions and even had a complete physical with full blood work up 2 years ago . My point is this: LISTEN to your body when it's trying to tell you something no matter how minor because you never know. So I'm going to share some things that you may not know. Tomorrow will be 6 weeks post op and I will be able to resume running. I am really excited but still have some obstacles to overcome. I have numbness in my right calf and the hamstring is extremely sensitive. This is the leg they harvested the vein from and I'm told will get better. I also have pain and weakness along with numbness in the last 2 fingers in my right arm. This is from nerve damage when my arm was strapped to the table. It may take 3-6 months for this to heal and I could be left with some residual numbness in the fingers. I have a bald spot on my lip where hair wont grow! Looks like a mustache is out of the question LoL. Don't know what caused that! I get a little winded when walking but I'm working on that should get better. I'm not complaining by any means just wanted to update ya'll on how I'm doing. I thank god every day for this second chance and want to let you know that exercise and diet are keys to a longer and healthier life. 

Heart disease is a pretty serious illness and I never thought something like this would happen to me but my mother passed away many years ago from the same disease and it is hereditary. Make sure your getting the proper screening if you know this runs in your family it's so important to catch in the early stages and a simple statin every day is well worth it! Here I am below at 5 and 6 weeks post op getting my nutrition in and starting my distance training! 

There is life after a major heart attack and you can get back to doing the things you enjoyed before so don't get discouraged. I have a plan and working with my cardiologist am training again! Watch your saturated fats and try to stick more towards complex carbs as opposed to the simple ones. Here is a short video 7 weeks post op working on cardio and monitoring heart rate! 

I hope sharing this will encourage others not to give up because you can live a healthy and fulfilling life after a major illness! Please feel free to message me with any questions or if you'd like to start your fitness journey. I thank all my followers for taking time to read this and really appreciate if you could share with others!  smile 

Meal Prep In 90

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• Homemade Croutons with Parmesan and Herbs

1,200–1,500 Calorie Level Meal Prep in 90 Minutes or Less

If you’re not a meal planner, consider adding up how much time you spend each week cooking breakfast, lunch, and dinner on the fly, running to the grocery store for ingredients, or going through the drive-thru when you feel like you don’t have the time or energy to cook. More than likely, that will add up to an hour a day. On the other hand, you could spend 90 minutes (or less) meal prepping one afternoon and save hours during the week. Hours that could be spent working out, playing with your kids, spending time with friends and family, or doing anything else you love to do!

It is entirely possible to meal prep for five days in 90 minute or less, but you do have to be organized. The guide and grocery list below will help. The menu is geared towards those at the 1200-1500 calorie level, but can be adjusted if you’re eating at a higher level. Just double the amount of protein or vegetables in some of the meals, or supplement with ready-to-eat snacks like sliced turkey breast, raw veggies, and whole grain crackers to meet your  container requirements.

So, do those dishes (it’s easier to cook quickly in a clean kitchen), purchase all of the ingredients in the grocery list that follows, and set out everything non-perishable on the table or counter. If you stay focused, and move quickly from task to task, you might be able to complete this meal prep in less than 90 minutes. It took me just over an hour.

Psst – looking for the containers below? You can get them here.

This Week’s Meal Prep Menu:

Breakfast: Spinach, Tomato, and Quinoa Breakfast Casserole with an apple or orange

Shakeology Snack: Shakeology with 1 cup frozen strawberries or peaches and 1 tsp. nut butter

Lunch (M/W/F): Tuna and White Bean Salad with Chimichurri Sauce

Lunch (T/Th): Turkey Salad with Lentils and Bell Pepper

Dinner (M/W/F): Spaghetti Squash with Turkey, Basil, and Roasted Tomatoes

Dinner (T/Th): Spiced Ground Turkey with Cauliflower

Snacks: 20 pistachios or hummus and lettuce

Here’s what your meal prep for the week will look like when you’re done.

BREAKFAST
Spinach, Tomato, and Quinoa Breakfast Casserole and an apple or orange

(2½ cups quinoa, 4 cups spinach, 1 cup tomatoes, ¾ cup cottage cheese, 8 eggs divided into five servings = 1 red, 1 green, 1 purple, 1 yellow)

SHAKEOLOGY SNACK
Shakeology with 1 cup frozen strawberries or peaches and 1 tsp. nut butter  (1 red, 1 purple, 1 tsp.)

SNACKS

M/W/F: ¼ cup hummus with 2 lettuce leaves  (1 blue)
T/Th: 20 whole pistachios (1 blue)

LUNCHES
M/W/F: Tuna and White Bean Salad with Chimichurri Sauce

(1 can tuna, ½ cup white beans with quick chimichurri sauce over arugula = 1 red, 1 green, 1 yellow, 1 orange)

T/Th: Turkey Salad with Lentils and Bell Pepper

(1 cup spinach, 3 oz. sliced turkey breast, ½ cup lentils, ¼ red bell pepper, and 2 Tbsp. sunflower seeds with balsamic vinegar = 1 red, 1 green, 1 yellow, 1 orange)

DINNERS
M/W/F: Spaghetti Squash with Turkey, Basil and Roasted Tomatoes

(¾ cup spaghetti squash with 4 oz. turkey, garlic, oregano, ½ cup roasted tomatoes, and basil = 1 red, 1 green, 1 tsp.)

T/Th: Spiced Ground Turkey with Cauliflower

(4 oz. spiced ground turkey with garlic, oregano, cumin, chili powder, cilantro, ¼ red bell pepper, 1 cup roasted cauliflower = 1 red, 1 green, 1 tsp.)

Here’s how to make all of this in 90 minutes or less:

1. Preheat oven to 375° F. Spray two baking sheets with nonstick spray.

2. Cut 1 cup of cauliflower into florets. Toss in a bowl with 2 tsp. olive oil to coat. Cut the spaghetti squash in half, rub the flesh of each half with 1 tsp. olive oil. Cut 1 red pepper in half and remove the seeds; set the other half aside.

3. Place cauliflower florets and 1 red pepper half on a baking sheet. Place the spaghetti squash (cut-side up) and 1 cup cherry tomatoes on another baking sheet. Spray red pepper and tomatoes lightly with nonstick cooking spray. Season vegetables on both baking sheets with salt and pepper. Place both sheets in the oven and let them roast.

4. After 15 minutes, remove the baking sheets. Remove the tomatoes from one and the bell pepper from the other. Set the tomatoes and bell pepper aside to cool. Stir the cauliflower and return cauliflower and spaghetti squash to oven. Cook until tender when pierced with a fork, about 15-25 minutes. Remove baking sheets from oven and place on a rack to cool. Leave oven on.

5. While the vegetables are roasting, cook 1 cup dry quinoa with 2 cups water on the stovetop or in a rice cooker. When cooked, set aside. (Need tips on how to make perfect quinoa? Watch this video.)

6. Finely chop 3 garlic cloves. Heat a nonstick pan over medium heat. Add 2 tsp. olive oil and the chopped garlic; cook, stirring constantly for one minute. Add 20 oz. ground turkey, using a wooden spoon or spatula to break into smaller pieces. Cook the turkey until it is no longer pink, approximately 6 minutes. Season with 2 tsp. oregano, and add salt and pepper to taste. Set aside.

7. Drain the three cans of tuna and place the tuna into a medium bowl. Drain and rinse the white beans. Add the beans to the medium bowl. Add 2 Tbsp. olive oil, 2 Tbsp. red wine vinegar, as much cilantro as you want, and crushed red pepper, salt, and pepper to taste. Fill three food containers with 1 cup arugula. Top arugula with tuna mixture, dividing evenly between the containers. Seal containers and place in refrigerator.

8. Fill two food containers with 1 cup spinach. Top each portion of spinach with 3 oz. sliced turkey breast, ¼ chopped raw bell pepper, and 2 Tbsp. sunflower seeds. (Drizzle with good balsamic vinegar just before serving.) Seal containers and place in fridge.

9. Spray a 13 x 9 inch baking dish with nonstick spray; set aside. Heat a large pan over medium-high heat. Add four cups spinach and cook until just wilted, stirring frequently, about 3 minutes. In a large bowl, combine spinach, 1 cup halved cherry tomatoes, 2½ cups cooked quinoa, 8 eggs, ¾ cup cottage cheese, and salt and pepper to taste. Pour quinoa mixture into baking dish, bake for 20-25 minutes or until a toothpick inserted into the center comes out clean. Allow to cool, then cover with foil and place in fridge. See the full recipe for this dish here.

10. Using a spoon, scrape out the flesh of the spaghetti squash. Divide squash between three food containers, adding about ¾ cup to each. Top each portion of squash with ¾ cup ground turkey mixture, basil, and ⅓ of the roasted tomatoes. Seal containers and place in fridge.

11. Chop the roasted bell pepper. Season remaining ground turkey mixture with 1 tsp. cumin and 1 tsp. chili powder. Add the bell pepper and as much cilantro as you want. Divide mixture evenly between two food containers. Add 1 cup roasted cauliflower to each container. Seal containers and place in fridge.

12. Prepare three small containers with ¼ cup hummus and 2 large lettuce leaves. Count out 2 servings each of 20 pistachios.

13. Sit back and celebrate the fact that you’ve prepped all your food for the week in just 90 minutes or less!

Grocery List

Vegetables:
2 cups cherry tomatoes
6 cups spinach
1 medium red bell pepper
1 head romaine or butter lettuce
3 cups arugula
1 bunch cilantro
1 bunch fresh basil
1 head garlic
1 spaghetti squash (about 2–3 lbs.)
1 small head cauliflower or 1 bag cauliflower florets

Fruits:
3 small apples
2 medium oranges
1 bag frozen strawberries
1 bag frozen peaches

Bulk:
1 cup quinoa
40 pistachios
4 Tbsp. sunflower seeds

Dry and Canned Goods:
1 jar all-natural nut butter
1 can white beans
1 can cooked lentils

Proteins:
6 oz. lowfat cottage cheese (or ricotta)
8 eggs
6 oz. nitrate-free, low sodium deli sliced turkey
3 cans light tuna, packed in water, no salt added
4 oz. lowfat Greek yogurt
20 oz. ground turkey

Deli:
Prepared hummus

Pantry:
Dried oregano
Crushed red pepper
Red wine vinegar (or sherry vinegar)
Balsamic vinegar
Cumin
Chili powder