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