I am diving in to the new program to see what amazing results I can produce! The last 2 months have been a bit wonky for me. I started Insanity it January and planned my days around getting the workouts in while allowing time for teaching Turbo Kick! When I completed Insanity in early May, I added in Brazil Butt Lift, RevAbs and P90X...but I didn't plan my schedule out in advance. I played it day by day and somedays I had too much to do with my kids, some days I had too much to do with my house...slowly I lost some momentum and in the process my eating habits slid a bit too! I stayed fairly healthy, but I added in some snacks with the kids, and while I was in Hawaii...aiy aiy aiy!!! I don't think I ever felt the feeling of hunger, as I just ate and ate and ate! So I find myself in the beginning of July back to where I was in January! I wasn't in bad shape then and I am not in bad shape now, but I was within about 5 pounds and 1% body fat of six pack abs. I was unselfconsciously wearing my bikini! Now I have backtracked through a few months of hard work! I don't know if it was self sabotage or what, but I am back! I am gearing up to hit Turbo Fire with all I have and I will take my nutrition along with me! Although I have to admit, the exercise part is much easier for me than the food part. I can eat healthy, I just have trouble eating small. Fortunately I am allowed around 2000 calories a day, but man, can I get there quickly ;) I am going to refocus on drinking lots of water (50% of my body weight in ounces a day) and adding a few stalks of celery to my lunch and afternoon snack-this really helped me feel fuller and keep off the snacking. Keep on my Shakeology and stay far away from cookies and tortilla chips...funny I thought the word cookie and remembered the box in my pantry...note to self, get those out of my house (no one else likes them anyway).
Day One of Turbo Fire went great today, I had already tried some of the HIIT (high intensity interval training) workouts, but today was Fire 30 (just a really high paced and short Turbo Kick class) and stretch 30 plus I added some bicep curls, tricep dips, pushups and rows! I will be adding a Fan page to FB within the next week so I can add daily updates of my workouts, let you know how this program works for me, and compare the results to those of Insanity!
I am looking forward to playing with the upgraded nutrition planner on the Beachbody site, using some great recipes, and as well using the great selection of recipes that come with the Turbo Fire program! That is an amazing thing with Beachbody, the programs cover fitness and nutrition.
Here is the preview of Turbo Fire, let me know if you would like more information on it!
You need to figure out why you overeat. Take that energy and put it somewhere else. Somewhere positive! When you feel the urge to binge, immediately do something else. Do jumping jacks, go for a walk, take a shower, call a friend, read a book . . . anything to distract you! Drinking water is often a great replacement as often you can fill that space in your belly long enough to trick yourself into thinking it really is full :)
Here are some ideas (First 10 from Debbie Siebers):
1. Drink a big glass of water; it will keep your stomach feeling full.
2. Repeat saying positive things to yourself.
3. Be patient.
4. Be wise with your decision.
5. Do not overeat at mealtimes. It's all about portion control, cutting back on carbs, especially sugar!
6. Be smart and take good care of that wonderful body that was given to you.
7. Respect yourself.
8. Starve your body of all sugar.
9. Drink tons of water.
10. Eat lots of veggies, fruit, fish, and chicken!
11. Challenge yourself. Write down some goals of what you are allowed and not allowed and if you cheat you lose your food point for the whole day...maybe reward yourself after a week of getting your points...just NOT with bad food! Challenge ideas: half your body weight in ounces of water; 6 cups of veggies a day (great way to fill up); no white flour, white sugar or alcohol; bread type products must be 100% whole wheat or whole grain! Good rewards would be new fitness clothes, a massage, a book, a workout video, or Shakeology :)
What better way to help yourself eat better!
Are you ready to bring it? Join me in Beachbody to help keep yourself accountable! www.beachbodycoach.nicolabx
Q: I work out all the time, but I still have belly fat. Please help!
-J.R.
A: Hi J.R.,
It sounds like your flabby middle is due to something called "false" belly fat. False belly fat mostly comes from encrusted fecal matter built-up in your intestines and colon. It may sound gross, but it's what happens when you don't eat enough fiber and drink enough water. Refined foods – which includes almost anything packaged in a box, can bag or carton – are stripped of fiber during processing. And fiber is critical for eliminating waste from your body. During the digestive process, fiber stays mostly in tact and can push foods or build-up out of your body. If you aren't having 1-3 bowel movements per day, then you're not getting enough fiber, which could lead to false belly fat.
I recommend you incorporate two types of fiber into your diet: insoluble and soluble. Insoluble fiber is what you find in grains such as wheat and rice, while soluble fiber is found in fruits and vegetables. Some of the best sources are brown rice, whole wheat bread, oatmeal, and fruits that have lower sugar content, such as blackberries, raspberries and apricots.
I know why I'm not seeing instant results...it would be my love affair with food! I have a nice balance right now of hard exercise and healthy eating...but ice cream, red wine and chocolate are never too far away!!! In one sense it is OK. My weight is stable, my clothes fit and I feel good...BUT I would still like to tone out my mid section and lose a little of my lower booty so my new pants aren't quite as snug. It is time to cut out back on my treats until I reach some goals I think...then I can add them back in moderation!
Now why aren't YOU seeing results?
How is your food intake? Is there a time of day when your resistence is low? Are you eating three solid meals a day or cutting back so much that you are STARVING by the end of the day and end up eating enough for 4 people? Experts are recommending we eat 5-6 times a day to keep our metabolism active at all times. 3 meals and 2-3 snacks. The hard part about that is cutting back on each meal a bit so our calorie intake stays the same when we add in the snacks. and DON'T FORGET BREAKFAST!!!
Are you drinking enough water? Water gets everything moving in our body, it helps us feel fuller, and it is so much better for you than soda, diet soda, juice, coffee...carry a bottle with you all day long!
Are you really exercising? Unless you have an injury, are just starting on your exercise journey or are cooling down, there is no reason to be walking on the treadmill and watching TV! If you want to lose you need to MOVE! Running, pushing hard on the elliptical, riding a bike with high resistance...there are lots of ways to do it. In order to make it fun though you really need to mix it up. Have you tried any classes at the gym? TurboKick would be my favorite cardio-works the core, great music, fun moves...but spinning is another great one for cardio. A PUMP class for weight lifting. A cross training class with weights and cardio is awesome...keep the heart rate up to get even more fat burning going on and you don't usually lift as long for each set so you can go HEAVY!!! When you work though you need to work HARD! Work up a sweat, go so hard you are panting...if you start getting light headed slow down, but kick it up again when you can. Your muscles are supposed to burn when you are lifting, just work through it and you will be rewarded with stronger muscles.--You will quickly learn the difference between a muscle burn and PAIN! Pain is bad...stop what you are doing and make sure your form is correct and ask for help!
Ask yourself these questions when you feel the need to rest---Am I about to pass out? Have I seen anyone else pass out who is doing the same exercise as me? Can I keep going a little bit longer? The answers are probably No, No and Yes!!!!!
The harder you work out in the time you have the more results you will see....I promise you! As long as you don't have two bowls of ice cream for dessert to celebrate of course ;)
