YOU GAIN STRENGTH OVER COMING OBSTACLES

Sooner or later you'll encounter a crisis in your life, and how you meet it will determine your future happiness and success.

Since the beginning of time, everyone has been called upon to meet such a crisis.  Close scrutiny will show you that most "crisis situations" are opportunities to either advance or stay where you are.

Indeed, most changes in your life will be due to either "inspiration" or "desperation."

Personal growth is the process of responding positively to change. Whatever comes your way, give it meaning
and transform it into something of value.

A precious stone cannot be polished without friction, nor humanity perfected without trials.

Only room for FIVE people!!!!

Holidays are coming up! That means family gatherings, holiday parties, etc... Do you want to be in the BEST shape of your life? I am looking for 5 Non-Beachbody Coaches to be apart of my exclusive Beachbody Challenge test group starting NOV 1st. I only have room for FIVE....any peeps after that 5 will be on the wait list for the next month :) I'm looking for dedicated people that want to lose 15 pounds in 30 days. There are a few requirements to participate - Message me for more details! shaynacrossfitness@hotmail.com

My friend, Rafael J. Felipe, shares his mom's sucess with shakeology!!

Without her even knowing, my mom expressed to me the compliments she was receiving ever since she started on Shakeology.

To start things off, let's start with my moms medical condition prior to Shakeology. My mom is type 1 diabetes and anemic. She was placed on Thyroid medication to help her lose weight. Her insulin was prescribed to ...help control her sugar levels. My mom is medically disabled and has had to use wheel chairs and a cane to assist in getting around. She also has to sleep with a sleep apnea machine to help her breathe at night.

After hearing and seeing what Shakeology has done to me, my mom decided to give it a try. After having to spend hundreds of dollars on shakes and ensure from her doctors office, she figured why not do Shakeology.

So 2 months have gone by and my mom opened her third bag. She went to the local grocery store Publix where like always the cashiers are so friendly and always remember their customers. My mom walks in and the cashier yells " OMG SYLVIA, You've lost so much weight and your walking WITHOUT A CANE!! What are you doing?"

That excitement brought my mom to say SHAKEOLOGY! my son got me on it and it's help me so much she said.

My mom got the ladies email And called me about the news. Next my mom went to her doctors office. All the nurses, techs, and receptionist were shocked too. She went the other day after having a physical done.

Her doctor walked in with a confused look on her face. Looking at the chart then at my mom, the doctor couldn't understand the rapid change. First thing out the doctors mouth was, "Sylvia, what are you doing Different?" my mon said "Shakeology why?" the doctor replied, "Well don't ever stop it"

The doctor then explained to my mom that she no longer needed her insulin, her levels where normal. Next the doctor lowered her triglyceride medication. Next the doctor was happy to tell her that she was now no longer anemic. Within 2 months my mom lost 32 pounds, that's an average of 16 pounds a month. Mind you my mother is disable so she CAN NOT EXERCISE. This has all taken place simply by drinking Shakeology. Also with the weight loss, my mom hasn't needed to Use her cane to walk or sleep apnea machine when sleeping.

This is true testimonial that Shakeology is the healthiest meal of the day.

 

http://beachbodycoach.com/shayna214

Are you sprinkling Cinnamon on your food or in your drinks??

You should be!!

What are the Benefits of Cinnamon?

Cinnamon has extremely high anti-oxidant activity, and the oil of cinnamon has strong anti-bacterial and anti-fungal properties. Cinnamon is also a great source of manganese, fiber, iron, and calcium. As a result, it has been used as an effective home remedy for:

•Reducing blood sugar levels and treating Type 2 Diabetes.
•Lowering cholesterol.
•Aiding digestion.
•Treating diarrhea.
•Curing the common cold.
•Reducing arthritis pain.
•Boosting memory and cognitive function.
•Treating toothaches.
•Eliminating bad breath.
•Curing headaches and migraine pain

Want to burn more fat? Then do this....

SLEEP...

One of my favorite things to do, but also one of the things I really
have to work on....getting my 8 hours in and getting to bed on time..
I would have to say this one simple thing is MY biggest challenge.
Most of my days start with a 5:30am wake up call. If I stay up past 10pm, my entire next day suffers. My workouts suffer, I crave sweets and caffeine to stay "on" all day.

Does this sound like you?

If so, this is what we all need to do...

*Optimal sleep times are between 10:00PM -6:00AM or 10:30PM-6:30AM. 8
hours...
*Why these times?  Your body works on a hormonal clock (circadian
rhythm). Around 10:30 at night your body releases melatonin your,
hormone of darkness,(called this since it is only released in the
dark) to help you relax and fall asleep.
*The hormone  melatonin also acts as an antioxidant in your body to
help heal you and fight off disease.

In addition around 12-3am your body releases Growth hormone( your
anti-aging hormone) to help build lean muscle mass, burn FAT, and
promote healing of the skin, joints, organs etc.

Here are a list of things that will disrupt your sleep.
1. Watching late night TV or computer work
2. Caffeine
3. Alcohol
4. Lights( your room should be as dark as possible, any light can
disrupt melatonin release)
5. Sugar and late night eating
6. late night exercise
7. noise
8. travel

I know many of you will say, "I am a night person, its just too
hard for me to go to bed early."  It is only too hard because you
choose to stay up late...watching TV, movies, ...go to bed and here is
why..

Numerous studies show that when we stay up late, sleep with lights or
TV on, get too little sleep or have restless sleep we are far more
likely to GAIN weight. 

Why?
1. When we are tired we crave sugars and caffeine to try and wake up
up and give that jolt we think we need.  Thus we throw our hormones out
of whack and increase fat in our body
2. Our growth hormone becomes suppressed, thus its fat metabolizing
effects decrease
3. Melatonin is suppressed, our body does not heal properly thus we
can become sluggish and weak.
4. Our workouts suffer
5. Our minds are slower and we get less done so we stay up late again
to finish our job.

Most of know when we are not getting enough sleep. We wake up tired
and irritable, drink too much coffee the next day, usually eat more
carbs to stay awake, skip our workouts since we are so tired and feel
"off" all day..

This is one of the easiest things to do for most people...GO TO SLEEP
at a normal hour.  Your mother was right when she said you need your
beauty sleep...

If you need help going to sleep, try these:
1. Warm bath
2. Chamomile Decaf tea
3. Lavender oils
4. Melatonin
5. Use white noise or a sound machine
6. Turn the room temp down, ideal temperature should be 68 degrees
7. Read, turn off TV, computer, I pad
8. So light stretching, meditate or yoga before bed
9. Remove electrical devices from bed area: phones, clocks, computers
10. Check your bed, you spend 30% of your life on a bed, get a good one.

Be conscious of your sleep patterns this weekend and note how you feel
if you stay up to late or get restless sleep.  Make a conscious effort
to try and improve, it is the easiest thing you can do to stay healthy,
fit and lean!

Youtube!!

Subscribe to my youtube channel! shaynacrossfitness

http://www.youtube.com/watch?v=6qxTw76pL3w

Drinking Soda...

When somebody drinks a Coke watch what happens…

•In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.

•20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)

•40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.

•45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

•60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

•60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.

•60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

So there you have it, an avalanche of destruction in a single can. Imagine drinking this day after day, week after week. Stick to water, real juice from fresh squeezed fruit, and tea without sweetener.

Are you as shocked as I was?????

5 Surprising Signs of an Unhealthy Heart

We've all read the signs of a heart attack listed on posters in the hospital waiting room. But what if there were other, earlier signs that could alert you ahead of time that your heart was in trouble?
It turns out there are. Researchers have done a lot of work in recent years looking at the signs and symptoms patients experienced in the months or even years leading up to a heart attack. "The heart, together with the arteries that feed it, is one big muscle, and when it starts to fail the symptoms can show up in many parts of the body," says cardiologist Jonathan Goldstein of St. Michael's Medical Center in Newark, New Jersey. Here are five surprising clues that your heart needs checking out. Any of these signs -- and particularly two or more together -- is reason to call your doctor for a workup, says Goldstein.
1. Neck pain
Feel like you pulled a muscle in the side of your neck? Think again, especially if it doesn't go away. Post-heart attack, some patients remember noticing that their neck hurt and felt tight, a symptom they attributed at the time to muscle strain. People commonly miss this symptom because they expect the more dramatic acute pain and numbness in the chest, shoulder, and arm. Women in particular are less likely to experience heart pain that way, and more likely to feel twinges of pain and a sensation of tightness running along the shoulder and down the neck, says Margie Latrella, an advanced practice nurse in the Women's Cardiology Center in New Jersey and coauthor of Take Charge: A Woman's Guide to a Healthier Heart (Dog Ear, 2009). The pain might also extend down the left side of the body, into the left shoulder and arm.

Why it happens:

Nerves from damaged heart tissue send pain signals up and down the spinal cord to junctures with nerves that extend out into the neck and shoulder.

What distinguishes it:

The pain feels like it's radiating out in a line, rather than located in one very specific spot. And it doesn't go away with ice, heat, or muscle massage.
2. Sexual problems
Having trouble achieving or keeping erections is common in men with coronary artery disease, but they may not make the connection. One survey of European men being treated for cardiovascular disease found that two out of three had suffered from erectile dysfunction for months or years before they were diagnosed with heart trouble. Recent studies on the connection between ED and cardiovascular disease have been so convincing that doctors now consider it the standard of care to do a full cardiovascular workup when a man comes in complaining of ED, according to cardiologist Goldstein says. "In recent years there's been pretty clear evidence that there's a substantially increased risk of heart attack and death in patients with erectile dysfunction," Goldstein says.

Why it happens:

Just as arteries around the heart can narrow and harden, so can those that supply the penis. And because those arteries are smaller, they tend to show damage much sooner -- as much as three to four years before the disease would otherwise be detected.

What distinguishes it:

In this case, the cause isn't going to be immediately distinguishable. If you or your partner has problems getting or maintaining an erection, that's reason enough to visit your doctor to investigate cardiovascular disease as an underlying cause. "Today, any patient who comes in with ED is considered a cardiovascular patient until proven otherwise," says Goldstein.
3. Dizziness, faintness, or shortness of breath
More than 40 percent of women in one study published in Circulation: Journal of the American Heart Association, reported having experienced shortness of breath in the days before a heart attack. You might feel like you can't breathe, or you might feel dizzy or faint, as you would at high altitude. If you can't catch your breath while walking upstairs, vacuuming, weeding the garden, or doing other activities that previously caused you no trouble, this is a reason to be on the alert.

Why it happens:

Not enough blood is getting through the arteries to carry sufficient oxygen to the heart. The heart muscle pain of angina may also make it hurt to draw a deep breath. Coronary artery disease (CAD), in which plaque builds up and blocks the arteries that feed the heart, prevents the heart from getting enough oxygen. The sudden sensation of not being able to take a deep breath is often the first sign of angina, a type of heart muscle pain.

What distinguishes it:

If shortness of breath is caused by lung disease, it usually comes on gradually as lung tissue is damaged by smoking or environmental factors. If heart or cardiovascular disease is the cause, the shortness of breath may come on much more suddenly with exertion and will go away when you rest.
10 Ways You Can Help Prevent a Heart Attack
4. Indigestion, nausea, or heartburn
Although most of us expect pain from any condition related to the heart to occur in the chest, it may actually occur in the abdomen instead. Some people, particularly women, experience the pain as heartburn or a sensation of over-fullness and choking. A bout of severe indigestion and nausea can be an early sign of heart attack, or myocardial infarction, particularly in women. In one study, women were more than twice as likely as men to experience vomiting, nausea, and indigestion for several months leading up to a heart attack.

Why it happens:

Blockages of fatty deposits in an artery can reduce or cut off the blood supply to the heart, causing what feels like tightness, squeezing, or pain -- most typically in the chest but sometimes in the abdomen instead. Depending on which part of your heart is affected, it sends pain signals lower into the body. Nausea and light-headedness can also be signs that a heart attack is in progress, so call your doctor right away if the feeling persists.

What distinguishes it:

Like all types of angina, the abdominal pain associated with a heart problem is likely to worsen with exertion and get better with rest. Also, you're likely to experience repeated episodes, rather than one prolonged episode as you would with normal indigestion or food poisoning.
5. Jaw and ear pain
Ongoing jaw pain is one of those mysterious and nagging symptoms that can have several causes but can sometimes be a clue to coronary artery disease (CAD) and impending heart attack. The pain may travel along the jaw all the way to the ear, and it can be hard to determine which it's coming from, says cardiovascular nurse Margie Latrella. This is a symptom doctors have only recently begun to focus on, because many patients surveyed post-heart attack report that this is one of the only symptoms they noticed in the days and weeks leading up to the attack.

Why it happens:

Damaged heart tissue sends pain signals up and down the spinal cord to junctures with nerves that radiate from the cervical vertebrae out along the jaw and up to the ear.

What distinguishes it:

Unlike the jaw pain caused by temporomandibular joint disorder (TMJ), tooth pain, or ear infection, the pain doesn't feel like it's in one isolated spot but rather like it's radiating outward in a line. The pain may extend down to the shoulder and arm -- particularly on the left side, and treatments such as massage, ice, and heat don't affect it.

By Melanie Haiken of yahoo

~Shayna Cross

The Office

Beachbody style :D

http://beachbodycoach.com/esuite/home/shayna214?bctid=1020865332001

Can you actually change your metabolism?

There Are Actually 2 Types of Metabolism
Actually there are lots of different types of metabolism. There is carbohydrate metabolism, fat metabolism, sugar metabolism and so on. In our fitness culture, we tend to talk about 2 different types: BMR and TM.

BMR is basal metabolic rate 

TM is total metabolism. BMR is the total number of calories you burn just to maintain your body as it is, and TM is the total number of calories you burn, period.

Neither one is worth losing sleep over.

Total Metabolism Is Quick and Easy To Change
Your total metabolism is really quick and easy to change. It’s like a raging river where the rapids are always changing shape. Just simply stand up right now and do jumping jacks. Your total metabolism just increased! Eat something, anything at all and your total metabolism will also increase. But if you stop moving or eat less, you will burn fewer calories and hence “lower your metabolism”.

All Foods Increase Total Metabolism
All foods increase your total metabolism regardless of what they are. Anything from fried Twinkies to organic salmon requires some sort of energy to digest and thus will “boost your metabolism.” Some foods boost more than others because they require more energy to digest (like salmon) but unless you’re making a radical change in your diet, the differences are nothing to get all excited about.

All Physical Activities Increase Total Metabolism
Do something, anything at all, and you will increase your total metabolism. You can do any activity you like be it cardio, weight training or wrestling in a pool full of Jell-O. The longer or more intense the activity, the more calories you burn and thus the more you “boost your metabolism.”

EPOC Is Hard To Track or Account For
I used to look to certain exercises for the so called “after burn” or what is known as the Excessive Post-Exercise Oxygen Consumption. There are many factors that influence how long or how intense the E.P.O.C is. It’s a very unreliable calorie burn. Sometimes your E.P.O.C could last for hours and burn hundreds of calories, other times it might last 20 minutes and burn off a few potato chips. I simply figure it’s a bonus burn, but nothing I’m going to count on simply because it’s very hard to track and keep consistent.

Your BMR Isn’t Going Anywhere Anytime Soon
While total metabolism can change at the drop of a hat, your BMR is like a glacier, moving and changing ever so slowly. Plus it’s important to note that most of the factors that determine your BMR are not something you can intentionally change or control. Your age, gender, height, somato-type, and even genetics all account for the lion’s share of what causes your BMR to be where it is.

Muscle Plays a Minor Role In Changes To BMR
It’s true that lean body mass plays a role in influencing your BMR but muscle is only a part of what makes up your lean body mass. In the movie of metabolism, muscle is a bit character. Your organs, blood, water, skin, bones and everything else that’s not fat is a contributing factor.  Muscle is just one player on the massive team that makes up your BMR. In the past, I believed that a pound of muscle burned hundreds of calories. Now though, the figures are coming down to as little as 15-20 calories per pound. A few added pounds are hardly anything to get excited about.

You’re Probably Not Going To Change Your Muscle Mass Quickly
Let’s face it, unless you’re a young adult male who has never done any exercise, or someone on drugs, you’re not going to be packing on 30 pounds of muscle this summer. At the same time, unless you are going to starve yourself and give up all activity for 4-5 weeks you’re not going to drop a whole lot of muscle either.

The amount of muscle on the human body is slow to change even with most diet or exercise changes. What this means is that because most of the factors in your BMR can’t be controlled and that the few factors that can, are not going to change very fast, your BMR isn’t gong to go through any big changes anytime soon. It would be like expecting a glacier to come racing through town.

Food Is a Relatively Minor Player in Maintaining BMR
Lots of diet strategy is aimed at boosting or protecting your metabolism. Most of it isn’t really going to do anything. Eating frequent small meals, never skipping meals, and eating at only certain times of the day has little, if any, effect on BMR. It’s like changing the course of that glacier with an ice pick.

Your Metabolism Doesn’t Control Your Weight
Finally we must recognize that either BMR or TM is only half of the weight control equation. They are only focused on the calories going out of the body and while that’s 50% of the game, it’s the relationship between calories out and calories in that makes the difference.

You can have the metabolism of a humming bird and still gain weight. You can have the metabolism of a slug and lose it. Granted it would be easier to be like the humming bird, but a higher BMR or even TM is in no way a guarantee that fat loss will occur.

So that’s why I don’t give a hoot about metabolism any more. Instead, I focus on something that is far more important....being healthier overall :)

~Shayna

http://beachbodycoach.com/shayna214

Exercising on an Empty stomach...Burn more calories, or no?

Working out while hungry may fly in the face of conventional wisdom, but many athletes and gym-goers push themselves on empty stomachs in the belief they’ll burn more fat.
The idea, advocated in popular fitness books over the past decade, is that exercising on an empty stomach forces the body to dip into fat stores for fuel instead of the carbohydrates quickly available from a pre-workout meal or snack. But while it seems to make sense, research shows that exercising in this way doesn’t offer any benefit and may even work against you.
After reviewing years of research on the subject, a report published this year in Strength and Conditioning Journal concluded that the body burns roughly the same amount of fat regardless of whether you eat before a workout. But you’re likely to lose muscle by exercising in a depleted state, the report found, and without fuel to aid the workout, exercise intensity and overall calorie burn will be reduced.
One of the studies reviewed in that report looked at cyclists when they trained after eating and when they trained while fasting. When they trained with nothing in their stomachs, about 10 percent of the calories they burned came from protein, including lost muscle, the researchers wrote.
In a separate study published in 2002, scientists found an additional benefit from a pre-workout meal: Healthy women who consumed 45 grams of carbohydrates before their workouts ended up eating less throughout the remainder of the day.
THE BOTTOM LINE
Exercising on an empty stomach does not help burn more fat.

One Rep Max Testing To Select The Correct Weight

From Cathe's newsletter:

The entire purpose of 1RM testing is to help you determine the correct weights you should use for any exercise program.

If you need to select a weight that you could only do for a certain amount of reps would you know what weight to use for every exercise? Most people don’t and studies show that when weight selection is left to an exerciser who has not done 1RM testing they usually select a weight that is way too easy to maximize their workout results.

Here is guide that can help you select the right weight depending on the amount reps you want to do for any exercise routine using a normal rep tempo.

For a warm up I suggest you use about 50% of your 1RM
If you want to do 20 reps: use about 60% of your 1RM
If you want to do 15 reps : use about 70% of your 1RM
If you want to do 10 - 12 reps: use about 75% of your 1RM
If you want to do 8-10 reps: use about 80% of your 1RM
If you want to do 6 reps: use about 85% of your 1RM
If you want to do 2 -3 reps: use about 90% of your 1RM

For example, if your 1RM for a bench press is 100 lbs and you’re doing a workout routine that wants you to do 15 reps you would simply look at the above chart and see you should be using a weight that is 70% of your one rep max (100 x .70 =70 lbs).

The amount of rest between sets and the amount of sets will also be a factor in how well One Rep Max testing accurately predicts the correct weight you should use.

Generally speaking you need at least 30 seconds rest between endurance exercises (15 -20 reps), 60 seconds rest between hypertrophy exercises (10- 12 reps), and 3 - 5 minutes of rest for strength exercises (6 or less reps).

You may have to adjust your weights down if the exercise routine you are doing has quicker rest periods or has a high volume of sets. Your endurance and recovery level will also be a factor with most women generally needing much less recovery time than men.

Found Your Muse?

Great article by Denis Faye from the Beachbody Newsletter:

 

Could Getting Moving Be Your Muse?

By Denis Faye

For the first couple decades of my life, I looked at exercise as a "need-to-do" activity, as opposed to a "want-to-do" activity. Then, one fateful night around my 25th birthday, a disheveled Australian showed up at my door with an ancient surfboard and announced that at dawn, like it or not, I was going to learn to surf.
The next morning, exercise became my muse. My life changed forever.



In high school, my sports life was typical. Football, track, and swim team. I have the unfortunate combination of being fiercely competitive and deeply lacking in physical aptitude, so these activities were overwhelmingly frustrating. I tried hard and rarely succeeded, a constant disappointment to the crowds, the coaches, and myself. On graduation day, I vowed never again to know the feeling of a missed tackle as my entire school looked on. I walked away from organized sports.
In college, I continued to jog a little because I knew I "needed" to. Also, it's hard to screw up when you're jogging. Yet I loathed it. It hurt my knees and it bored me. Eventually that petered out and 4 years later, I entered the workforce at a stout, dumpy 220 pounds. Sure, I hit the gym occasionally, typically around New Year's, with the belief that this was going to be the year I turned things around, but it never happened. A few weeks of early-morning elliptical trainer workouts were all I needed to become bored out of my mind and return to the chubby security of my snooze button.
Meanwhile, my career prospered. As I said, I'm competitive and therefore somewhat ambitious. White-collar opportunities and white-collar money presented themselves, not that I'd expected them. As a film studies major, I'd spent my college years surrounded by creative people and I assumed I'd follow in their bohemian footsteps. But by age 25, I was deskbound 5 days a week, making more money than any of my friends, thanks to my lucrative job in advertising. And one more thing: I was miserable. My career had become just like exercise. A "need-to-do" 50-plus hours of weekly drudgework.
To keep my spirit from breaking completely, I took on some pro-bono clients, including the Surfrider Foundation, a nonprofit devoted to cleaning up the oceans. I had yet to surf at that point, but I've always loved the ocean, so it was a good fit. I took to the volunteer work like, well, a fish to water. Weekdays were for my "real" job. Nights and weekends were spent helping an itinerant band of wave-riders save the planet.
Then a problem cropped up. I couldn't surf. That meant that I wasn't part of "the tribe" and that wouldn't float. It was then that I decided I needed to learn how. George, a grizzled Aussie longboarder who had taken a particular liking to me, retrieved a dilapidated old plank from the depths of his storage shed and brought it over, at about 11:00 PM, as I recall. The next morning, at 5:00 AM, George and a minivan full of surf bums showed up at my door. At 6:00 AM, I had my first saltwater baptism.
Surfing didn't come naturally to me, but my companions were unrelenting, and so was I. Yet all that time, there was no pressure. We all had fun whether I shredded it up or not. One of the beauties of surfing was that for the first time in my life, I had found a fun, exciting physical activity I could learn at my own pace, with only one person to compete against: myself. No one hassled me to "win" out in the water. We were just there for a good time and a little exercise. Eventually, I got the hang of it.
Soon, I started participating in other sports with my band of weekend warriors. Rock climbing, mountain biking, sailing, and camping. I was becoming an outdoor sport junkie and it felt great. Exercise inspired better eating and soon I was a svelte 170 pounds—the thinnest I'd been since junior high.
On our many surf trips down the coast, work would eventually factor into conversation. For all my action figure ways, I was still primarily a desk jockey. None of my sports buddies made the money I did, but they were all happy in their professional lives. Some were small-business owners. Others were teachers. Some worked construction. Ambition meant something to a few of them, but intuition meant more to all of them. When it came to careers (or anticareers), they did what they wanted to do.
Surfing had taught me who I really was. I had become fit and comfortable in my own skin. I knew I needed to be comfortable in my job, too. I resigned my corporate position and began the career I'd always wanted to do: journalism. In time, that career folded into what I do today: writing about and helping people with fitness and nutrition.
Today, I don't make the money I made scaling the corporate ladder, but I'm happy. Exercise helped me find that path. I'm not criticizing white-collar work; I'm just admitting that it wasn't right for me. Furthermore, I'm also not telling you that you need to take up an extreme sport to find your bliss, but if exercise is something you do because you "need" to—or if you don't do it at all—find an activity that excites you, be it volleyball, yoga, aerobics, or weightlifting. Embrace it. Let it motivate and inspire you. It'll take you to good places, and if you're lucky, it might turn your life around.
I could write about it all day, but I just got a call from George. If you'll excuse me, the surf's up.
See you in the lineup.

Thanks for reading!!
~Shayna Cross
Independent Team Beachbodycoach
http://beachbodycoach.com/shayna214

Cravings!!!

Most of the time, cravings are caused by insulin. When you eat too much sugar without enough fiber/fat/protein to slow down digestion (which is usually the case when you eat refined sugar), your body deals with the rush of glucose into the blood by creating excess insulin to combat it. Once it's taken care of the sugar (much of which is converted to fat), you have a pack of rootin', tootin' insulin with no-one to party with, so they signal your brain to crave more sugar.

Okay, so now you know that, but the answer is "willpower." Once you break the physical addiction, you'll probably still have the emotional addiction, but it's going to be much easier to deal with.

You can do it! I did it and lots of people have. Your body doesn't need that junk!

When I do want that junk, I have some shakeology.....in all different forms (popsicle, pie, blended with fruit, etc) or have a P90X protein bar...SO yummy and NO cravings after!!

What what??

P90X:2 - The Sequel!!!

Part 2!!??

Coming soon - P90X2: The Sequel http://beachbodycoach.com/esuite/home/shayna214?bctid=997543607001 This looks AMAZING!!!

Push play!

This story really touched me...hope it does you too

http://beachbodycoach.com/esuite/home/shayna214?bctid=1801223446

Have a blesssed day <3

10 Reasons Women Should Lift Weights

10 Reasons Why Women Need to Lift Weights

By Whitney Provost

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 why 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 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. Heart health. 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.

Take care of your body, and it will take care of you. Let me know how I can help!

shaynacrossfitness@hotmail.com

Team Beachbody...Coaching, Networking, Vision....

Team Beachbody has effective products, such as P90X, Insanity, TurboFire, Shakeology, etc., to improve your health and fitness. The Team Beachbody Club is a unique peer community that helps you achieve your goals through support, camaraderie and accountability.

The Team Beachbody coaching network is dedicated to helping you get the results you want and deserve.

Team Beachbody's vision is simple: to make fitness, weight loss, and overall health fun and exceptionally rewarding.

That means being rewarded for getting in shape physically and having the opportunity to get fit financially, too. It is the Total Solution. The Team Beachbody Opportunity is the best way to change the trend of obesity into a trend of activity! Team Beachbody will change your world.

 http://beachbodycoach.com/shayna214
 http://teambeachbody.com/shayna214
 http://shakeology.com/shayna214
http://twitter.com/beachbodyshayna

STOP! Put down the Thin Mints...

Instead take 1 Scoop of Chocolate Shakeology, 1/2 cup Skim Milk or Water, 3-4 drops of Peppermint Extract, & Ice :) Guilt-free, oh-so-delicious, Thin Mint Treat!

WHAT EXACTLY IS SHAKEOLOGY® AND WHAT CAN IT DO FOR YOU? Shakeology®, a premium meal replacement shake that combines many of nature's most health-boosting ingredients, including real food sources of vitamins, minerals, fiber, and antioxidants, plus protein and phytonutrients to help rebuild muscle, maximize cellular health, eliminate toxins, and keep blood sugar from spiking.* Why You Need Shakeology Now! Shakeology can help you:

Lose Weight Feel Energized Improve Digestion and Regularity Lower Cholesterol Tastes delicious, too!

Shakeology More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver: Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings. Prebiotics and Digestive Enzymes which aid in improving digestion, regularity, and nutrient absorption. Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases. Vitamins and Minerals your body needs to function for optimal health.

So what is this gonna cost me?

These are the different types of Shakeology you can purchase: Chocolate Bag (30 Day Supply) Greenberry Bag (30 Day Supply) Chocolate Single Serving Packets (24) Greenberry Single Serving Packets (24) Combo Pack (12 Chocolate & 12 Greenberry Singles) Pricing Customer $119.95 ($4/day) Club Member $107.96 ($3.50/day) Coach $89.96 ($3/day) Home Direct You can have Shakeology come automatically to your door each month and pay no Shipping & Handling fees! If for some reason you want to cancel it for the following month you can, just call coach relations before they ship it out. I HIGHLY encourage you to go go home direct because it an extra savings of $5-7. Team Beachbody Club To get the Club Member Discount (10% off) you would pay a quarterly fee of $38.87 every 3 months. This gets you online support from Team Beachbody that will provide you will nutrition guides, meal plans, etc. Team Beachbody Coach To get the COACH Discount (25% off) you would initially pay a $39.95 fee (which includes the Coach's starter kit & website maintenance) and then $14.95/month after that. As a coach you are not obligated to buy or sell anything (most of my coach's just sign up for this to get the discount on Shakeology). When you add up the prices $14.95 + $89.96 it still comes out to about $105 and so you're still saving money compared to the Club & Customer price. Get your Shakeology for FREE As a Coach if you get 3 customers to go on Shakeology Home Direct, you will earn $30 commission for each customer. $30 x 3 = $90. You just payed for Shakeology!

Save money, make money, and get healthy too!

Why Be a Coach? Be at the forefront of the most exciting new business opportunity to hit the health and fitness scene. Simple to Start If you’ve ever wondered about starting your own business, wonder no more. More and more people are taking charge of their own financial futures. It’s your turn. Start earning now for a $39.95 start-up fee and no inventory requirements. Keep your business running for just $14.95 a month and get business-building tools Weekly Compensation Plan Get paid weekly by earning commissions and bonuses with our innovative compensation plan. * Qualify for eight ways to earn including payouts on team- and company-wide production. * Earn 25% retail profit on all products and 50% retail profit on Club memberships that you sell. * Make money with our breakthrough health and fitness products right from your Web store. Community Network Put the power of many behind you with a network of goal-oriented people like you that allows you to strengthen your business with "who you know." Team Beachbody™ is becoming the premier online social network for people who want to get fit. The bigger it grows, the more powerful it becomes

My Social Networks/Contact Information

“The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work.” – Oprah Winfrey Please feel free to contact me if you have any questions about Beachbody, its products, or becoming a coach! I'm here to answer all your fitness and nutritional needs! Best Regards,

Shayna Cross
http://beachbodycoach.com/shayna214

No Hablo Espanol?? SO WHAT!!

Dear Friends,

So Beachbody is making its products and tools available EN ESPANOL as we speak. You can be a part of this, whether you speak Spanish or not! FOR REAL.

Read my friend Jimmy's article just featured in the Beachbody Weekly Newsletter. If you're interested in joining my team, email me: shaynacrossfitness@hotmail.com


Jimmy Hays Nelson: Embracing the Hispanic Community
By Network writer Howard Shapiro
Jimmy's introduction to the Hispanic community came at a Team Beachbody event. "I met someone who was bilingual at a Tony Horton event," he recalls. "They had crazy–good results with the business and it helped me to start thinking globally."
Jimmy is one of thousands of Coaches who will benefit from all the great tools available in the Hispanic Initiative. "I'm thrilled that we are expanding into the Hispanic community," he says. "It's an opportunity to share Beachbody® with more people than ever before!"


He adds, "Whether it's fitness, nutrition, or financial freedom, people of all walks of life need the solutions we provide. At the end of the day, the language we're all speaking is health, happiness, and freedom!"


Who do you know?
When it comes to this historic launch, the first thing Jimmy suggests to do is figure out who you know who speaks Spanish. "Anyone who says they don't know at least one person in the Hispanic community needs a different kind of memory jogger," he says. "There are a great number of people who speak Spanish in the United States." Jimmy adds, "I ask people who they know in industries that traditionally have a lot of bilingual employees. This approach always seems to generate good results."
And Jimmy knows that being an English-speaking Coach doesn't stand in the way of success. "At first, I was scared of offending people because I didn't speak Spanish," he explains. "But once I got over my fear, good things started happening. I know that Coaches of any nationality will have great success with this exciting launch."
Underneath it all is Jimmy's burning desire to help others. "When you realize that the Team Beachbody business opportunity can change thousands of lives, the language barrier flies out the window," he says. "I want to help people achieve a higher level of health and fitness." Jimmy adds, "Good things happen when you reach out from your heart!"


A perfect match
Jimmy will tell you that Beachbody fitness programs are a perfect match with the Hispanic community. "Direct sales programs, in general, are very prevalent in the Spanish speaking community," he says. "And Beachbody has amazing products that the Hispanic community has never been exposed to."
Jimmy realizes that momentum and enthusiasm can grow quickly in the Hispanic community, too. "I have a friend who works at a Spanish language network with a lot of bilingual employees," he explains. "I've seen their enthusiasm, excitement, and passion for life."
Jimmy goes on, "Basically, the Hispanic community has a sense of loyalty when they find something that really works. There's not as much skepticism as there is in the English-speaking community."


Community success
"People within the Hispanic community love success stories," Jimmy says. "When they see a friend that has lost 10 pounds, they get super excited and believe they can do it, too." He adds, "They're also eager to share that success with their family, friends, and coworkers."
And let's not forget about Jimmy's personal success story. "I've lost 100 pounds with Beachbody programs like P90X®:," he says. "I've even been in three INSANITY® DVDs!"
An actor by trade, the Team Beachbody business opportunity has now become his full-time gig. "I no longer have 'survival' jobs like waiting tables or bartending," he says. "I'm able to make my own hours and have much greater flexibility because of my full-time income." And the best part for Jimmy? "As a new father, I don't have to worry about finding day care anymore," he says with relief. "My business allows me to be a stay-at-home dad!"


Coach's Playbook: How to make the most of your opportunity with the Hispanic Initiative

• Think of places you do business that might have Spanish-speaking employees, like restaurants, hotels, or the grocery store.
• Ask your current customers, Team, family, and friends for help in getting the word out to the Hispanic community.
• Don't let your lack of language skills intimidate you. Team up with people who can help bridge the language barrier.
• Reach out from the heart. When you seek to help others, you will achieve great success.

Move Over, Sodas. Make Way for H20.

 Don't forget to hydrate. Your body needs at least 64 ounces (or 8 glasses) of water every day. It helps eliminate the impurities in your body naturally, keeps you feeling full between meals, and prevents headaches caused from dehydration. So, drink more water or tea (skip the sugar). Before you know it, you'll break your soda habit and feel better, too.

When you were a kid in school, you learned that each molecule of water is made up of two hydrogen atoms and one oxygen atom. You may also have learned that it was great fun to fill up your squirt guns with water, at least until the principal caught you. What you may not have learned, however, was that you need water to be a healthy human being.

Why You Need to Drink Water

Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

Signs of Dehydration

You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics, such as caffeine pills and alcohol, result in the need to drink more water because they trick your body into thinking you have more water than we need.
Symptoms of mild dehydration include chronic pains in joints and muscles, lower back pain, headaches and constipation. A strong odor to your urine, along with a yellow or amber color, indicates that you may not be getting enough water. Note that riboflavin, a B vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration, and in fact, you need water long before you feel thirsty.

How Much Water do You Need to Drink?

A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise, you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water.
When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot.

• This water calculator can help you determine how much water you need to drink each day.

At least twenty percent of the water you need will come from the foods you eat. The rest will come from the beverages you drink. Water is probably the best choice; sweetened soft drinks and sodas have added sugar that adds extra calories. Sports drinks contain electrolytes and may be beneficial; just look out for added sugar and calories that you may not want. Fruit and vegetable juice are good because they have vitamins and nutrients (read labels, however -- vegetable juices may be high in sodium).
Caffeinated beverages like tea and coffee count too, but too much caffeine can make you feel jittery.

How To Drink Enough Water

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water available, but watch for extra calories.

9 Appetite-Suppressing Foods

By Whitney Provost

If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may find yourself craving all the junk you know you're not supposed to eat. The secret is eating the right foods to help calm the cravings for the wrong ones. Adding these 9 easy-to-find, tasty foods to your meal plan can help you rein in your appetite before it gets out of control!

1. Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat do. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats digest more slowly than the "instant" variety do, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2. Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3. Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CCK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4. Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5. Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great unsaturated fat choices include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6. Flaxseeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flaxseeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7. Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8. Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Beachbody's Whey Protein Powder to calm your appetite any time of the day.
9. Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you consume fewer calories, plus they help support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry some Anaheim or Serrano peppers with other vegetables, or cook up some jalapeño or poblano peppers in your omelet. Other spicy ingredients may have similar effects, so try adding spices like hot mustard and curry to your salads and meats.

6 Grab-and-go proteins that fill you up

Found this on Yahoo:

Protein is a dieter’s best friend. It is an essential ingredient for losing weight and keeping it off because it’s a potent calorie burner that plays a role in nearly every body function, from building shapely biceps to regulating sleep and boosting immunity.

High-protein foods take more work to chew and longer to leave your stomach, so you take more time eating (and have more time to register that you’re full). They also slow down the release of carbs and fat into your bloodstream. You feel full sooner and stay satisfied longer.
Thing is, eating a steak or a piece of chicken in your car or at your desk at work isn’t always realistic, so most of the foods we choose for single-fisted consumption are highly processed and lacking in this essential nutrient. Here are 6 grab-and-go proteins to take with you for a midday snack.

1) Jerky: Jerky (beef or turkey) makes a great snack because it’s low in fat, lean and savory, and high in the chewiness factor (look for lower-sodium varieties if you’re concerned about the salt). You can find a wide variety of flavors, from teriyaki to barbecue. You can also find chicken and buffalo (and, in certain parts of the country, salmon) jerky. Jerky packs 10 g of protein and about 100 calories per ounce.
2) Roasted soy nuts: Almonds, peanuts, and cashews are great. But let’s face it: You can get burned out on the same nut mix. Try roasted soy nuts for a complete protein snack; for a little extra heat, try the wasabi-flavored ones. Each 1⁄4 cup provides 6 g of protein and 120 calories.
3) Cheese packs: Not just for kids’ lunch boxes, string cheese and other portioned cheeses such as The Laughing Cow Wedges or Mini Babybels are the perfect complements to an apple, pear, or bunch of grapes. These low-calorie protein packs  are satisfying enough to carry you through to your next meal.
4) Protein bars: They are the perfect filling, portable snack to save you from a desperate trip to the vending machine or drive-thru. Pick up bars that are about 200 calories each, such as Luna Protein bars (170 to 190 calories, 12 g of protein) or Honey Stinger 10-gram protein bars (190 to 200 calories, 10 g of protein), to stash in your purse or work bag.
5) Hard-cooked eggs: Eggs really are one of nature’s most perfect portable foods. Packed with protein and antioxidants, they satisfy your hunger and improve your health. Try Eggland’s Best Hard-Cooked Peeled eggs for a no-muss, no-fuss snack or meal. Along with the usual protein punch, these edible orbs also deliver 10 times more vitamin E and two times more omega-3 fatty acids than other eggs.
6) Fat-free or low-fat milk: It’s the perfect pre- or postexercise snack. You can stock up on small containers of shelf-stable milk (such as Horizon’s 8-ounce cartons); they don’t even need to be refrigerated. Two cups deliver more than 16 g of high-quality, filling protein that will satisfy your hunger and help keep you hydrated. In one study, women who had 18 g of protein 20 minutes before strength-training torched almost 9% more calories at rest 24 hours later than if they didn’t drink the pre-workout milk.


Don't forget to push play 4-6 times a week!

Decide. Commit. Succeed.
~Shayna

Q & A on Shakeology

Business Leader Spotlight

Carolina Gutnisky, Shakeology

1. What attracted you to Beachbody^®?I started at Beachbody in November, 2008, and was attracted to the company for a number of reasons. I liked that it was in the health and fitness industry, that the products really worked, and they weren't "get-thin-quick" gimmicks. Beachbody was fast-growing and entrepreneurial—a place where if you had ideas, you could implement them quickly and have an impact on the business. I love its mission of "helping people achieve their goals and live healthy, fulfilling lives."
2. Do you use Shakeology?
   Yes, I've been drinking it every day for 2 years! It keeps me full from breakfast to lunch and I love how good it tastes. But what really surprised me about it was how it curbed my craving for sweets. I never used to be able to pass up cookies, cakes, and brownies, but now I can! Type 2 diabetes runs in my family, so I need to watch my sugars and limit sweets. Shakeology helps me do this. I also see it as my nutrition "insurance." I don't have to worry if I've put an avocado or a maca root in my salad—the wide variety of nutrients from all the exotic super-foods in Shakeology has me covered.
3. What advice would you give to people just starting with the product?I recommend drinking Shakeology every day, preferably for breakfast. (You'll feel the benefits all day long if you drink it early in the day.) I would also recommend using water and not milk as it can contribute to digestive discomfort (even milk substitutes like soy milk or almond milk). Lastly, it's common for new users to experience some digestive discomfort as their bodies get adjusted. This is quite normal and you can always start with half a dose and work up to a full scoop.
4. What do you feel are the key strengths of Shakeology that set it apart from other nutritional products? What's really amazing about Shakeology is that it is so nutrient-dense—you get so much nutrition packed into not that many calories. Of the 70-plus ingredients, it's got over 30 known "super-foods," including 10 adaptogen herbs (the most I've ever seen in one product), and there's over 15 grams of protein. Talk about bang for your buck! In my opinion, it's the most nutrient-dense super-food protein shake on the planet. And it really does taste incredibly delicious!
5. What misconceptions (if any) might Coaches have about Shakeology?
   It seems that a lot of Coaches feel they need to be nutrition experts in order to sell Shakeology. You don't have to be an expert, but you do have to drink Shakeology yourself so you can share your story. That's what I do—I share my story about how it curbed my cravings and helps me maintain my ideal weight. That's usually what gets people interested—that it worked for YOU.
6. What advice do you have for Coaches for promoting Shakeology?First, you have to be a product of the product, so if you're not on Shakeology Home Direct, then get with the program! Second, I'd say that if you're not using the "100 Doctors" audio CD, you're missing a huge opportunity! When you have 100 doctors talking about how great a product is, it's going to hit home with a lot of people.
7. What do you envision as the future of Shakeology?
   New flavors! We're working on them, so stay tuned. Also, Darin, Isabelle, and Dr. Bill Wheeler are always reading the latest research on nutrition and evaluating new, cutting-edge ingredients from the purest, most potent sources. I can't say too much here, but it's exciting stuff!
8. How do you feel about helping others?I love that everything I do helps spread the word about a product that transforms people's health and their lives. Who wouldn't love that? It also helps people have more energy so they can accomplish more, and feel better so they can achieve their weight loss and fitness goals. And for Beachbody Coaches, Shakeology builds their businesses so they can earn extra income. It makes me feel good that my job and my efforts help our Coaches and customers in all these ways.

Order yours here and be on your way to a healthier you!
http://beachbodycoach.com/shayna214

 

 

Exercise with Intent

People focus too much on weight, dress sizes, and tape measurements—and those aren’t motivating. What gets me going is: I’m 31.....and because I work out, I know my fitness will improve and my immune system will stay strong, and my body will prevent injuries. I like being fit, strong, and coordinated.

The Worst Reasons to Work Out

Stay Motivated by Exercising for the Right Reasons

-- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor

We all have our own reasons for working out. And while all reasons have merit (and there is nothing wrong with wanting to feel good about the reflection you see in the mirror), some reasons for hitting the gym are definitely better and more motivating than others.

In fact, the goals you set and the reasons why you work out help set the tone for your entire lifestyle and can even play a role in your long-term health and success. Of course, it is recommended that you choose empowering and uplifting reasons to lose weight and work out.

Here are five common reasons people exercise that might seem positive at first glance but can actually be unhealthy or destructive. If you fall into one (or more) of these categories, don't despair! We have included better reasons to work out that will help you flip your thoughts into a more motivating direction.

The 5 Worst Reasons to Work Out
Because you feel fat. Do you hit the gym hard the morning after a night of unhealthy eating to help you undo the previous night's damage? While a good bout of exercise can get you back on track, what you don't want to do is punish yourself with exercise. Working out shouldn't feel like torture or used as a way to right your wrongs when it comes to food. When you do that, you're completely missing how awesome exercise is for your health and well-being—and you could be on a slippery slope that leads to more serious food and fitness issues (such as exercise bulimia).

Better reason: Exercise to feel strong and energetic. Instead of punishing yourself by overdoing your workouts, focus on how great exercise makes you feel. From feeling strong and energetic to perking up your mood and improving your health, moving your body is more than a way to burn calories—it helps you take care of yourself inside and out!

To eat whatever you want. If your sole motivation to work out is to help make up for your regular fast food or dessert habit, it's time to re-examine your priorities. Sure, working out can allow you to offset the calories of indulging in more food, but it's much easier to overeat calories than it is to burn them off. In fact, it takes about an hour of jogging to burn off just one Big Mac (and that doesn't include the fries and soda). Not to mention that exercise can't always undo the negative health effects of a poor diet. Sweets and other junk foods don't give you all the vitamins and minerals you need to reach your fitness goals, either.

Better reason: Exercise to indulge occasionally in your favorite treats. Instead of exercising to eat whatever you want, think of it as a way to support your healthy lifestyle by boosting your health and happiness—not trying to outsmart a bad diet. You'll still be able to enjoy a treat now and again without worrying so much about the extra calories, but the key is to make those treats occasional—not the norm.

To run away from your problems. We all come across problems and stress in our lives, and exercise can be a good stress reducer. But if you're using exercise as a way to escape and run away from all of your problems, you may be asking for trouble. Exercise alone won't solve everything; you must deal with life's stuggles directly.

Better reason: Exercise to be better equipped to handle problems as they arise. Instead of running away from your problems, use your work out time to clear your head for a while or use the time to think through any issues you may be facing. Sometimes, when you're engaged in physical activity, a new solution or idea will come to you that you can then implement in your life to resolve issues. But remember to use exercise as an outlet for improving your life—not a way to stick your head in the sand to avoid your thoughts and feelings.

To energize when you're lacking sleep. Exercise is known as a natural energy booster, but if you're using workouts as a way to get going when you're not getting enough sleep in the first place, you could be doing your body more harm than good. Without proper rest, you could experience the effects of overtraining, which can break down your muscles and make you weaker. Not to mention that too many sleepless nights have many adverse health effects; from weight gain to an elevated risk of heart disease. Add strenuous exercise on top of poor sleeping habits, and your body could view your workouts as yet another stressor.

Better reason: Exercise to improve your overall health, including the quality of your sleep. It's so important to respect your body and give yourself the rest it needs. Instead of amping yourself up with exercise, work out because you want to improve your overall health, happiness, and sleep. Research shows that exercise can improve sleep patterns, so start focusing on the positives instead of using exercise as a quick fix to get through your day. If you have to make a tough choice between sleeping a few extra hours or exercising, choose sleep most of the time so you can meet your body's daily 7-8 hour quota; choose the gym over adequate sleep too often, and your body may not benefit in the way you hope!

To get skinny. There is nothing wrong with wanting to look good, and exercise can help you get there. But if you view exercise as nothing more than a means to fit into a certain size, you could be sabotaging yourself. Regardless of body size or weight, working out is a must for everyone! If you view exercise as a temporary fix, a chore to achieve your dream body, or if you're exercising in extreme amounts or intensities in order to "get skinny", you must change your mentality. These are unhealthy reasons to exercise that are simply not sustainable. If you choose to go this route, the only thing you'll end up with is a major motivation problem.

Better reason: Exercise—at any weight—because it's good for you. Exercise isn't just for people who need to lose weight—even "skinny" people need to work out for their health and well-being! So, instead of focusing your workouts on looking a certain way or being a certain size, refocus on finding workouts that you enjoy—you will then stick with them for the long haul. This goes for intensity, too. If you can't keep up with long workouts five days every week, switch to something that you can maintain as part of your healthy lifestyle. There is nothing wrong with working out to feel more confident about your body—but it's not the only reason to do it. Come up with a list of exercise benefits that matter to you, and think of them when your motivation is low—or when your body isn't responding the way you'd like. Because even then, you will still benefit and reach other fitness goals.

Working out for the right reasons will not only help your body reach optimal health, but your emotional health will benefit too. So, the next time you head to the gym because you "feel fat" or want to undo some hefty eating, think about the real reason you're working out—to improve the quality and longevity of your life!

Find YOUR personal reasons for working out....and push play!

Shakeology®: A Shake Too Good to Be True??

By Dr. Mark Cheng, PhD

This is an article from a professional who teaches for one the most respected kettlebell training communities in the country. It was written by Dr. Mark Cheng in response to some of his students and peers who were questioning his vocal support of Shakeology. Dr. Cheng gave us permission to reprint it here.

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Lately, I've made mention about my use of the nutritional product Shakeology, and some folks have been questioning if I've abandoned the RKC ranks and gone "P90X" on them. So let me set the record straight . . . definitively . . . once and for all.

I heard about Shakeology before there WAS a Shakeology, directly from the mouth of its inventor—Isabelle Brousseau. The wife of Beachbody CEO Carl Daikeler, Ms. Brousseau is a singularly talented coach and highly educated researcher. She's spent years studying the advanced principles of elite human performance from authorities around the world, and I was honored to have the chance to share Pavel Tsatsouline's Hardstyle RKC kettlebell training method privately with her. As an adept student, she was on the fast track to preparing for her RKC instructor certification when she decided to take time off upon learning she was expecting her first child.

During the times I spent training her, Isabelle and I spoke about Chinese herbal medicine, and she mentioned she was researching ways of combining all-natural foods with the highest possible nutrient values into a meal-replacement shake designed for athletes and people-on-the-go. When she mentioned wanting to put in high quality ayurvedic herbs, Chinese herbs, antioxidant-rich fruits and vegetables, prebiotics, and a host of other vitamins and minerals, my initial reaction was, "Yeah, right!"

My doubts were not unfounded. Having spent years studying (and consuming) Chinese herbal medicines, I had a familiarity with a good deal of what Brousseau was talking about. The ingredients she'd mentioned sounded like a wish list that only insiders would know of and only the filthy rich and well-connected could afford. On top of that, the taste of such a mixture, I surmised, would probably make even the least sensitive tasters wretch with disgust. To make a mixture that would contain the type of ingredients she mentioned, be stable enough to ship and store, and not taste like the bottom skim of a Los Angeles sewer was a pipe dream as far as I was concerned. So I filed the conversation away in my mental round file. A couple of years later, when I met with Carl to discuss a project idea, I saw the finished product on his shelf. Eager to see how far from the initial ideal the finished product had to compromise, I was in for a shock.

Not only did Shakeology have EXACTLY the type of ingredients that Isabelle had mentioned during our training sessions, but it had MORE!

Some notables:

• Astragalus: widely used in Chinese medicine as an immune system regulator
• MSM: one of the most popular supplements for joint health
• Chia: the Mayan super-seed with more calcium than whole milk, more omega-3 and -6 than salmon, and more protein than kidney beans
• THREE different proprietary blends and some vitamins and minerals that actually exceeded the U.S. RDA.

This stuff looked like it was fit for a king for sure. So I was curious to put it to the final 2 tests: taste and performance. I wanted to know if it smelled or tasted anything like what I thought it would and was curious if it'd make a difference for my high-velocity, high-output, high-mileage lifestyle.
A little background: I'm a caffeine junkie by virtue of workaholism. Ever since discovering the "joy" of all-nighter homework sessions in high school, I became keenly aware of the value of being able to work harder and sacrifice sleep. So when the NoDoz, Vivarin, and Mountain Dew lifestyle needed an adult turn after I'd graduated and started writing, teaching, treating patients, travelling, training, and trying to spend time with my family, I dove hip deep into energy drinks like Red Bull, Monster, and caffeinated energy bars like Pit Bull. When I speak well about a nutritional product, it's for one reason: it helps me get my work done while keeping me healthy. Another bit of background: I'm a glutton. I love food, especially food that tastes good. I never met a filet mignon that I didn't like, and never met one that I didn't like better wrapped in bacon, with a side of bacon-wrapped scallops, and mashed potatoes—topped with bacon. If it doesn't taste good, I don't care how good it is for me. I'll STILL probably not like it well enough to be disciplined about taking it.

The Greenberry Shakeology bag that Carl gave me turned my ball of preconceived notions and stood it on its ear. From the moment I opened the bag, the scent was wonderful, like a dessert that you're eager to tear into. So I dumped some ice and water into the blender and dropped a scoop of the bright green powder in with it. I didn't add juice or other fruits because I wanted to know exactly how this tasted by itself, unadulterated. The next sound I heard after taking my first sip was, "Yum!" It passed the taste test.
Next was the travel test. I wanted to see how it kept me going while traveling, so instead of my usual chain-drinking habit of Monster or Red Bull, I tried a shake or two during the day, usually with one in the morning. I brought Shakeology with me to New York, New Mexico, and most recently to Australia to see how I'd do with it, and the results were remarkable. I had sustained, stable energy, but without the jitters, aggression, and hard drops afterwards. When I travel, I travel to teach, and I have to be up, energetic, strong, and focused. My days here in LA revolve around teaching, training, treating patients, and trying to steal moments with my family. So if something doesn't give me the energy to do what I need, I can't waste my precious time or hard-earned money with it.
Shakeology has proven itself to be able to give me all of that on multiple occasions, both while traveling and here in Los Angeles. You can draw your own conclusions about any product you want, but I'm sharing my experiences with Shakeology here openly. And if you think I'm endorsing it only for financial gain, you couldn't be more wrong. I signed up as a "Coach" so I could buy the product for myself! If you want to try it, you know where to find it, and get ready to be surprised how little such high-quality nutrition costs!

There you have it!! Feel free to e-mail me (shaynacrossfitness@hotmail.com) ....or visit my website: http://beachbodycoach.com/esuite/home/shayna214?bctid=82906800001

Here's to Health!
~Shayna