How's Your New Weightloss/workout Going? #diet #exercise

How's your new workout and diet going so far? It's been over a month since most people have started that new diet and/or workout routine from their New Year's Resolution. Are you seeing results, or getting discouraged? I think I heard somewhere it takes at least three months for new habits to take hold so if you haven't started seeing results, hang in there. But also you may need to make some adjustments.

The following tips are from the people at Beachbody who give great advice on fitness and diet. They say one of the easiest ways to see quick results is to increase the percentage of protein in your diet.  The extra protein in your diet will also help curb your appetite when you're trying to cut back on calories. You do need some carbs especially when you're working out, because your workouts are fueled primarily by blood sugar and glycogen (stored carbs). Over time, you'll understand your own threshold balance between protein to carbs. If you're not seeing results: try to increase the intensity of your workouts, cut back on the carbs while increasing protein and vegetables in your diet. When you see the decrease in weight, keep at it until you reach your goal weight, then slowly introduce more carbs. When the weight starts creaping up again, that's your threshold. It's all about eating healthier and you may need to talk to your doctor if you have any health issues. This will help you eat healthier in the long run.
However, this high-protein phase should be just that: a phase. You'll reach a point at which you'll need to introduce more carbs back into your diet. If not, your body will tell you that you're depleting your stores of energy.

Here are some signs you need to start eating more carbs:

• Your overall progress starts to plateau
• You notice that your performance is suffering
• You're often (or always) tired
• You feel like you physically hit a wall during your workout (also known as "bonking")
• You throw up

Here are a couple breakfasts to try. You shouldn't skip breakfast. Most can be made in 15 minutes or less.

Breakfasts:

Goat Cheese, Tomato, and Parsley Scramble (Body Beast®)
These eggs are seasoned with the slightly tart flavor of goat cheese. The sweet tomatoes offer a delicious balance.
(Makes 1 serving)

Ingredients:

• 2 large eggs
• 1 dash sea salt
• 1 dash ground black pepper
• 1-1/2 tsp. extra-virgin olive oil
• 1 medium tomato, chopped
• 1 Tbsp. finely chopped fresh flat leaf (Italian) parsley (or 1 tsp. dried parsley)
• 1/4 cup crumbled soft goat cheese (1 oz.)

Preparation:

1. Combine eggs, salt, and pepper in a medium bowl; whisk to blend.
2. Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture; cook slowly, stirring frequently, until eggs are almost set.
3. Stir in tomato and parsley. Sprinkle with cheese; cook for 1 minute or until eggs are fully cooked.

Sagi's Variations: You can substitute the same amount of feta cheese for the goat cheese. You can use fresh basil, cilantro, or chives instead of parsley. You can use chopped zucchini, asparagus, or broccoli instead of tomatoes.
Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
303	23 g	8 g	385 mg	521 mg	6 g	2 g	4 g	19 g

Egg Sandwich with Canadian Bacon (ChaLEAN Extreme®)
Great for breakfast, lunch, or dinner, this sandwich pairs well with a simple green salad.
(Makes 1 serving)

Ingredients:

• 1 large egg
• 1 large egg white
• Nonstick cooking spray
• 3 cups fresh spinach
• 1 slice whole wheat bread, toasted
• 1/2 oz. Canadian bacon, warm
• 2 Tbsp. grated Parmesan cheese

Preparation:

1. Combine egg and egg white in a small bowl; whisk to blend. Set aside.
2. Heat medium nonstick skillet lightly coated with spray over medium heat. Add spinach; cook, stirring frequently, for 2 to 3 minutes or until wilted. Remove from skillet. Set aside.
3. Add eggs to skillet; cook over medium-low heat, stirring frequently, for 2 to 3 minutes or until eggs are set.
4. Top toast with Canadian bacon, spinach, eggs, and cheese.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
246	10 g	4 g	206 mg	545 mg	16 g	4 g	2 g	24 g

Proatmeal (INSANITY®)
This high-protein oatmeal gets a flavor boost from fresh berries and walnuts. A great way to jump-start your day.
(Makes 1 serving)

Ingredients:

• 1/2 cup water
• 1/4 cup old-fashioned rolled oats
• 1/3 cup fresh or frozen berries
• 1 scoop Beachbody® Whey Protein Powder, Chocolate or Vanilla flavor
• 1 Tbsp. chopped walnuts
• 1/2 cup nonfat milk (or unsweetened almond milk, rice milk, or soy milk)

Preparation:

1. Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.
2. Combine oatmeal, berries, Whey Protein Powder, and walnuts in a medium bowl; mix well.
3. Top with milk.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
299	8 g	2 g	37 mg	107 mg	33 g	6 g	14 g	26 g

5 Super-Quick Breakfasts:

Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3 g, Carbs: 50 g
Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1 cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3 g, Carbs: 31 g
Crunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3 g, Carbs: 45 g
The Hulk Greentealogy
1.5 scoops (or 1-1/2 packets) Greenberry Shakeology® blended with 1 Tbsp. matcha green tea powder, 1 Tbsp. all-natural peanut butter, 1/2 cup nonfat milk, 1 cup water, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 377, Protein: 32 g, Fat: 9 g, Carbs: 44 g
Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1 g, Carbs: 69 g

**Good luck on your workouts and healthy eating routines. What's your favorite workout? Dh is training for his first 5K run this year.












 

Want a HOT Bod by Summer?

Do you realize summer is only a little more than 3 months away? Do you have a wedding coming up? Are you a writer with conferences scheduled over the next few months? Does the idea of shopping for a bathing suit make you cringe? Before you know it, shorts and tank top weather will arrive and those extra pounds you swore you’d lose after the holidays will be staring back at you. You won’t be able to hide those pounds beneath layers of bulky sweaters and jackets anymore. I know it sucks.

With a few changes you can get into the best shape you’ve ever been in. I work in healthcare and I know the importance of good nutrition and exercise and how it’s best to avoid the gimmicky ads that promise quick fixes or miraculous results in weight loss.

There is no magic pill. Exercise and good nutrition is the best plan for good health and a great looking HOT body.

DECIDE to make a change and COMMIT to that change and you will SUCCEED.

It doesn’t have to be boring or difficult or taste awful. Really. You don’t have to go to a gym or hire a trainer. Moms who have small children may not have the luxury of going to a gym, or a gym membership may be too pricy, or you may feel self-conscious about working out in front of other people. You could go to your super-Mart or fitness-Mart and buy a one hour DVD. But after a week or two, I’ll guarantee you’ll get bored. You can try one of those fad diets, go to meetings to get weighed, pay enormous amount of money for prepackaged processed meals. I’ve tried some of this myself, had minimal success for a while and added pounds back on. Sound familiar? There may be some advantages to some of these programs if they promote good nutrition and exercise. You have to find what works for you and stick with it.

The bottom line is: GOOD NUTRITION + EXERCISE = WELLNESS FOR LIFE.

NOTE: It’s always a good idea to check with your health care provider before starting an exercise or diet change.

Fitness: As an Independent Beachbody Coach, the biggest complaint I hear is: I don’t have time to exercise. My answer to that is: You can’t afford NOT to find the time, or eventually poor health will catch up to you.

Obesity is a major problem in this country. Google: USA statistics on Obesity and you’ll see what I mean. You don’t have to be obese to develop health issues from not working out or eating right. High blood pressure, high cholesterol, stroke, Type II Diabetes, risk for certain types of cancer, heart attack, etc. are all common problems. Everyone has 10 minutes to workout. Beachbody has a DVD called 10-Minute Trainer. Try it if that’s all the time you have. Then work up to 20 and 30 minutes. Skip one television program and workout to a DVD instead a couple times a week.

Beachbody has a number of DVD fitness programs and most of them have several different DVDs included so you’re doing something different, working different muscle groups. There’s a program for every fitness level (every ‘body’) Slim-in-Six, Turbo-Fire, Brazil Butt Lift, RevAbs, Turbo Jam, Insanity, ChaLEAN Extreme, P90X, etc. Find more here. You may have seen infomercials for P90X. These workouts help you get leaner, burn calories, build core strength. They also come with nutritional guides so you can plan your meals.

Nutrition: Eating right plays a big part in losing weight and staying healthy. Exercise along won’t do it for most of us. Crash diets don’t work and are dangerous.

Diet, ugh! It’s a four letter word. Change your eating habits a little at a time and you’ll be much more successful and be happier. I’m not a nutritionist, but here of a few tips that have helped me. Limit carbohydrates and sweets (I usually have one carb per day. That is 1 slice of bread or ½ cup brown rice), increase lean protein and eat plenty of fresh vegetables and fruits. Limit or omit sodas, even diet. Nutrisweet is very bad for a number of reasons. If you need a sweetner use Stevia or Truvia instead. Shakeology. I’ve been drinking Shakelogy since August and I love it! It’s a potent nutritional shake with proteins, amino acids, antioxidants, phytonutrients, adaptogens, prebiotics, etc. I’m sounding like a commercial but I swear by it for losing weight, reducing cravings, increasing energy and promoting regularity.  I’ve lost 14 pounds.

My husband started drinking Shakeology after his doctor told him he had to take meds for high cholesterol. After three months, his doctor was amazed by how much weight he lost (20 pounds) and how good his cholesterol was. She said the meds should’ve brought it down, but she’s never seen it go down that low that fast. She thinks if it still looks good next visit, he’ll be able to go off the meds. True story. I drink Shakeology for breakfast or for lunch. It comes in three flavors chocolate, green berry and tropical strawberry. Check out the ingredients on this. It’s an amazing superfood. A whole natural meal at the cost of a Starbucks coffee ~$4.

 Here are two cool video links about Shakeology:

http://beachbodycoach.com/esuite/home/kathykulig?bctid=637865717001

http://beachbodycoach.com/esuite/home/kathykulig?bctid=29768318001

So here’s my formula for getting that HOT bod by summer:

A Beachbody Exercise DVD (4-5x week) + Shakeology (5-7x week) = Healthy HOT body

Contact me at FitForBeachATrcnDOTcom or kathykuligATrcnDOTcom

I can help you get started. Besides writing, fitness and health is my passion.

Take The New Year Challenge

Ah, yes, the holidays are almost over. All that partying and good food and drink. Have you dared to step on the scale yet? Are your clothes fitting a little tighter? Yikes! I know I’ve picked up a few pounds even though I swore I was going to be good. But then you go to family events, go out to dinner with friends and co-workers bring in all those home-baked goodies. It’s only once per year, right? Now comes the hard part, working off the extra pounds, getting back in shape. It doesn’t have to be hard, torture, or depressingly slow.

Are you ready to get in the best shape ever? Want to look absolutely fabulous at the next writer’s conference, wedding, etc.? Romantic Times Convention isn’t far off. Romanticon will be here before we know it. With friendly support, we can work together to reach our fitness and weight goals in time for these events. Really!!!

*Starting January 2, I’m starting a 60/90 Day Fit For Beach Challenge Group.

What is a Challenge Group all about? Click on this link and watch this short video about the Challenge Groups. You might’ve seen them talk about it on the Today Show or Oprah.

 http://beachbodycoach.com/esuite/home/kathykulig?bctid=1247409409001

 The Beachbody Challenge Philosophy:

Fitness + Nutrition + Support = Success 

So we can all get healthier, feel and look better.

The Fit For Beach Challenge Group is Easy to Join:

1)      Email me privately and tell me that you’re interested in learning more at kdshore(at)rcn(dot)com or FitForBeach(at)rcn(dot)com You can ask questions for more information too, no obligation to join.

2)      If you do join the Challenge, I ask that you agree to drink Shakeology at least 4—5 times per week, replacing one meal usually breakfast or lunch.

3)      Choose one of the Beachbody fitness routines and workout regularly (P90X, Slim in 6, Turbo Fire, etc.) I can help you pick one that’s right for you.

4)      Join the private Facebook Page. This is a confidential group where we help keep each other motivated, answer fitness and nutrition questions, offer recipes, snack tips, stay accountable which is very important for success, etc.

You can get a discount by ordering Shakeology and a fitness program together. Here's the breakdown:

That’s it!

More information can be found on my Team Beachbody Coach website:
http://www.fitforbeach.com or email me. It’s all about being healthy and feeling good.

“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.” ~Edward Stanley

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” ~Plato 

20 Secrets of Very Fit People

Thanks to Chalene Johnson, creator of TurboFire from Beachbody fitness programs for the fabulous tips.

1.     Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.

2.     Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!

3.     Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!

4.     Limit caffeine and exposure to even secondhand smoke.

5.     Focus on short-term fitness goals with an emphasis on completing daily exercise.

6.     Keep a daily log of what you're actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there, and ALL of your snacking.

7.     Enjoy an occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation.

8.     Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who's sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!

9.     Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.

10.   Subscribe to fitness magazines to keep focused on health as an overall way of life.

11.   Invest in the right tools—good shoes, a portable MP3 player or iPod^®, fitness equipment, a new series of tapes, etc.

12.   Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!

13.   Don't compare your body to others'. Instead, work to be your personal best.

14.   If your diet is unbalanced, take daily vitamin and mineral supplements for total health.

15.   Work to take your exercise to new levels of intensity.

16.   Create an exercise schedule the day before instead of leaving it to chance or waiting to "find" the time. If our last three Presidents of the United States can make time to work out every day, you can make time too!

17.   Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.

18.   Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.

19.   Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.

20.   Limit alcohol intake to special occasions.

*I have a Beachbody Challenge going on right now through the end of this year. A BB Challenge is a great way to get started with a fitness program and on track in a healthy routine. Beachbody is offering special discounts on Challenge Packs which include the Shakeology nutrition shake, a choice of one of the fitness programs like TurboFire, SlimIn6, P90X, etc. and a 30-trial membership in their online Team Beachbody Club. Check out my Team Beachbody Coach website http://www.FitForBeach.com or the October 31st blog post for details. You can also contact me at FitForBeach(at)rcn(dot)com I can answer questions or give you suggestions.

Writers and Friends: Take the Beachbody Challenge!

Take my Beachbody 60-day Challenge and get Fit, get Healthy, and Lose Weight over the holidays. Writers have a very sedentary job and staying in shape can be a challenge. It was for me. I have TWO sedentary jobs—I sit at a microscope during the day and write at night. I tried to lose weight, get in shape, and at the same time, was struggling with what I could, should and couldn’t eat. It was all very frustrating. The Beachbody fitness program, Shakeology and support have been a huge help. I’ve lost 14 pounds! Writer friends who saw me at the Romanticon conference noticed the change. (Thank you.)

If you’re ready to do something good for yourself and your health, I’d like to help.

Not only to look and feel fabulous in time for New Year’s, but to be on your way to a new level of health, fitness and happiness.

While friends and family may gain 5-10 pounds, you’ll be losing and getting into your best shape ever. DECIDE to make a healthy choice in your life. COMMIT to a change from now until the end of 2011 and continue into 2012 with a new New Year’s Resolution: Stay Fit, Stay Healthy For Life!!

It’s not as hard as you think. Listen to Carl Daikeler, Beachbody CEO, and what he says about the Beachbody Challenge and the Challenge Packs that are being offered to help you.

http://beachbodycoach.com/esuite/home/kathykulig?bctid=1247409409001

How does my 60-Day Challenge work?

Drink Shakeology everyday (replace one meal like breakfast or lunch. It's the healthiest meal of the day)
Choose a fitness program like P90X, Slim in 6, Turbo Jam, INSANITY, etc. And stick to the program for 60 days. Email me questions, post comments, tell me about your progress here or on my Facebook page http://www.facebook.com/kathykulig and let me know how you're doing. After 60 days we can talk about our results and transformations.

How many people do you know indulge over the holidays and gain 3, 5, 10 or more pounds? Then they start the New Year with a resolution to join a gym, go 4-5 times a week and lose 10, 20, 50 pounds or more?? Or, “I’m going on a diet until I can fit into my skinny jeans again.” Or, “I’m getting into shape for my class reunion, wedding, vacation, etc., etc.”

The New England Journal of Medicine did a study about holiday weight gain. In the Prospective Study of Holiday Weight Gain, they stated, “These findings suggest that developing ways to avoid weight gain may be extremely important for preventing obesity and the diseases associated with it.” Diseases like heart disease, diabetes and other serious health problems. Even though this particular study showed that the average person did not gain more than a pound or two over the holidays, they did not lose it during the year which contributes to increased adult weight.

You can do this Challenge in the privacy of your home. Some people aren't comfortable with going to a gym or can't work it into their schedules because they have small children.

Well, I work out at a gym. And every year January and February is packed with new members. I call them the “Resolutionaries”. Come March or April, they vanish. What’s left are the die-hard members who are committed to a routine of healthy living. They know that staying healthy and fit is a continuous process. Not a three-week crash diet. It has to be part of your daily/weekly routine.

*Beachbody is offering these awesome Challenge Packs which makes it simple to get started right on a path of good fitness and health.

Starting November 1st Beachbody is offering Challenge Packs.

Here’s What’s Included:

For the Challenge Packs: Go to http://www.fitforbeach.com/ to order. Click on the Beachbody Challenge banner on the right, then "Take the Challenge" button. Available on November 1st.

Go to http://www.thebeachbodychallenge.com/ for more info. on how to win Cash prizes every day like $500 just for logging in your workouts. The best transformations will be eligible for over $100,000.

I INVITE you to check out these videos to learn about how awesome Shakeology is.

Shakeology-The Breakthrough  http://beachbodycoach.com/esuite/home/kathykulig?bctid=29768318001

100 Drs Dont Lie  http://beachbodycoach.com/esuite/home/kathykulig?bctid=637865717001

Labor of love http://beachbodycoach.com/esuite/home/kathykulig?bctid=35137129001

From the Fields http://beachbodycoach.com/esuite/home/kathykulig?bctid=637719395001

I’ve been using Shakeology since August and my husband and I are doing the P90X fitness routine. (He drinks Shakeology every day too, either for breakfast or lunch). We love it! And are thrilled with the results! Read about my transformation story and see before and after photos (eeks) on my www.FitForBeach.com website.

FITNESS + NUTRITION + SUPPORT = SUCCESS

Check out the three Challenge Packs. These Challenge Packs can be found at http://www.FitForBeach.com Click the banner on the Right side that says "Beachbody Challenge" , then “Take the Challenge”. This will provide you with more information and direct you through the sign up process, then choose a Challenge Pack. If you have any question just let me know.
*If you’re interested in joining the team of Beachbody coaches contact me at: FitForBeach@rcn.com

* Or if you have any questions about Shakeology, the fitness programs, or the Challenge Packs, you can email me at that address or contact me through the http://www.FitForBeach.com website.

Intro to Team Beachbody Coach  http://beachbodycoach.com/esuite/home/kathykulig?bctid=632106888001

Solutions. What we offer as coaches  http://beachbodycoach.com/esuite/home/kathykulig?bctid=1861298193

Coming January 2012: After the Challenge. Fit For Beach members get to share their success stories.

http://www.fitforbeach.com/
http://www.beachfitshake.com/
FitForBeach@rcn.com


Independent Team Beachbody Coach

• 1 Beachbody Fitness Program
• First Month’s Supply of Shakeology (ordered on Home Direct)
• 30-Day FREE Trial of the Team Beachbody Club Membership
• FREE Shipping!

Now.. there are THREE different Packs Available…

For $160 you can get:

• Choice of: Power 90, Slim in 6, Brazil Butt Lift, Hip Hop Abs, or TurboJam
• Shakeology on HD
• 30-Day FREE Trial of Team Beachbody Club Membership
• FREE Shipping

Savings of: $35!!

For $180 you can get:

• Choice of: Body Gospel or 10 Minute Trainer
• Shakeology on HD
• 30-Day FREE Trial of Team Beachbody Club Membership
• FREE Shipping

Savings of: $45!!

For $205 you can get:

• Choice of: P90X, TurboFire, or Insanity
• Shakeology on HD
• 30-Day FREE Trial of Team Beachbody Club Membership
• FREE Shipping

Savings of: $55!!

Beachbody Challenge