I'm Back with something NEW!!!

I got a new "toy"...something that will help me see exactly how many calories I'm burning, how many I'm consuming, what my deficit (or surplus) is at the end of each day, what I need to burn to reach my goals, etc.  It's called the BODYBUGG. You wear it on your arm all throughout the day. 

I had a coaching session with someone from the company and we went over the program you use on their website and on the iPhone.  So I've really been using it and here's some data to report...

Tuesday, July 12
TurboFire 45 burned 449 calories; P90X Chest/Shoulders/Triceps burned 240 calories.
Ended the day with a 646 calorie DEFICIT



Wednesday, July 13
P90X Plyometrics and AbRipperX burned 500 calories.
Ended the day with a 361 calorie DEFICIT

Thursday, July 14
TurboFire 55EZ burned 495 calories; P90X Back/Biceps burned 197 calories.
Ended the day with a 488 calorie DEFICIT

Friday, July 15
Didn't do a workout today.  Just did work around the house.

Saturday, July 16
TurboFire 45EZ burned 410 caloires; P90X Back/Legs burned 276 calories.


Remember it takes 3500 calories gone to lose 1 pound. 

They are having a sale on the Bodybugg through 7/31.  If you want more information, I can send you the link with the discount code.

Plyometrics

Here is some more info about Plyometrics:

Plyometrics loosely translates into “jump training”. There are also plyometric exercises for your upper body, but the really intense, fat shredding plyometric exercises are the kind done in the P90X plyometrics program, and they are primarily lower body movements.


There are numerous benefits to plyometric training, and you get a healthy dose of all of them in the P90X program.

As with all exercise programs, the more you put into it, the more you’ll get out of it:
•Massive calorie burn
•Increased balance
•Increased endurance
•Increased explosive strength
•Increased strength of muscles as well as all connective tissues
•Massive metabolism boost from the sheer intensity of the exercises
•Increased confidence in your ability to really push the limits and to make measurable progress


There is a guy in the P90X Plyo video that has a guy with a prosthetic leg, and not only does he pull off the workout, but he excels at it. So, with no further excuses available to not give it 100%, the exercises begin!

Learn more here  Physiology of Plyometrics
This is a really good site to learn more Plyometrics Training


IF YOU HAVE ANY QUESTIONS PLEASE COMMENT BELOW!!

THE VACATION IS OVER!!!

The weeklong vacation is over and I'm rested up.  I'm going back to start WEEK 3 of P90X over again. I'm sure it will be tough trying to get back into it after being lazy for a week in Florida.

Monday-Chest/Back and AbRipper X + Turbo Fire (Fire 30 Class)
In the morning, I did Fire 30 from TurboFire.  I am needing to add in the extra cardio to try to help lose some of the vacation pounds I have gained.  I absolutely LOVE TurboFire so this is my FUN workout to do.
I was able to still use the same resistance and weights doing the same number of reps.  Those dang "dive-bomber" pushups are torture.  I am modifying but they're still not getting any easier. 

Tuesday: PLYO (the KILLER workout)
I'm pretty sore from yesterday, but waited until the afternoon to do Plyo.  I made it through giving it my all but was completely exhausted afterwards. I had absolutely NO trouble going to sleep Tuesday night.

Wednesday: Shoulders/Arms and AbRipper X

Thursday:  YogaX
The 1st 45 minutes were extremely difficult and I was so tempted to turn it off right then.  I paused the DVD, did a little self-talk, and then kept going.  It got better.  There were a lot of balance poses and then stretching which were a lot easier than the moves in the beginning.  I felt the moves in the back of my thighs on Friday.

Friday: No workout.  I kept putting if off then we had plans with friends so I never got in a workout.

Saturday: Legs/Back
The wall squats are a killer.  I enjoy this workout.  It's tough but definitely do-able.  I'll for sure be sore on Sunday. I skipped AbRipper X today b/c I ran out of time.

Sunday: KenpoX
This is my favorite of them all.  It's cardio kick-boxing.  It's fun and you really feel it in your core.
Here are some clips of some of the moves...

If you have any questions or need any help with the program you are doing, please leave a comment.

Beachbody Supports the Military

Beachbody is now rewarding soldiers for their service by allowing active duty soldiers to sign up as a Beachbody coach (which is simply a rep) FREE.  In return, a 25% discount will be given on all Beachbody workouts and other products.  Contact me for more info. 
**Military Coach Program FAQs **

1.  What is the Beachbody Military program for our Independent Team Beachbody Coaches? Beachbody is excited to offer this great program for our Coaches who are actively serving in our military. If you are an active member of the military and newly enrolling as a Beachbody Coach, the cost of your business starter kit ($39.95) and your monthly business service fee ($14.95) will be waived for the duration of your active duty orders.
If you are already a Beachbody Coach and on active duty, your monthly business service fee will be waived for the duration of your active duty orders. In either case, if your active orders have no stated end date, your business service fee will be waived for a minimum of two years.

2.  I’m a Beachbody Coach and I’ve got friends in the military who would like to enroll as an Independent Team Beachbody Coach. What’s my next step? It’s always a great idea to share as much information about this opportunity with your prospective Coach prior to their enrollment. Giving them a chance to review more about being a Coach can help ensure they’re well informed. Once they’ve decided to join our Coach network, you’ll want them to complete the Coach application, and submit the completed Coach application, together with a copy of their active duty orders, to our Coach Relations team for further review and processing. Paperwork may be submitted to our secure fax at (213) 201-7225 or by email to coachrelations@teambeachbody.com. If we need any further information to verify a new Coach’s active duty status, we will reach out to them directly.

3. I’m active military and I’d like to become an Independent Team Beachbody Coach. How do I enroll? Please complete the Coach application, and submit the completed Coach application, together with a copy of your active duty orders, to our Coach Relations team for further review and processing. Paperwork may be submitted to our secure fax at (213) 201-7225 or by email to coachrelations@teambeachbody.com. If we need any further information to verify a new Coach’s active duty status, we will reach out to you directly.

4. I’m active military and I’m already an Independent Team Beachbody Coach. What’s next for me? Please submit a copy of your active duty orders to our Coach Relations team. Upon further verification of your active duty status, we will waive your monthly business service fee for the duration of your active duty orders. Please note that your initial business starter kit charges are not eligible to be refunded.

5. What do you mean when you say I have to be active duty military to qualify for this benefit? At the time you submit your Coach application, we will also need you to include a copy of your active duty orders from your branch of service. Your active duty orders will likely include a start and end date. Based upon the end date given, your monthly business service fee will be waived during that time period. If you are reassigned to active duty at a later date please contact our Coach Relations team for further instructions. If you have more extensive questions regarding whether or not you are eligible for this program, please contact our Compliance department at compliance@teambeachbody.com.

CONTACT ME FOR MORE INFORMATION IF YOU ARE INTERESTED IN THIS AMAZING OPPORTUNITY!!!
















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Lose More Weight with a BIGGER Breakfast

byBaseline of Health Staff


If you're the kind of person that rushes out the door every morning with just a cup of coffee or a bagel, you might want to reconsider your morning eating habits. A study from Virginia Commonwealth University has shown that a big breakfast may be a key component in the fight to lose weight. In fact, according to the study, a big breakfast that's rich in carbs, protein, and fat will help you lose far more weight than you would if you stuck to a low-calorie, low-carb breakfast.

The research focused on 94 obese, inactive women. Those in the low-carb breakfast group ate 290 calories for breakfast, including seven grams of carbs and 12 grams of protein. The big-breakfast group consumed 610 calories for breakfast, including a whopping 58 grams of carbs, 22 grams of fat, and 47 grams of protein. After eight months, the big-breakfast women lost five times as much weight as the strict dieters. Even more significant--the strict dieters had regained an average of 18 of the pounds they initially lost and were on their way back up the scale, while the big-breakfast subjects continued to lose weight.

Amazingly, the big-breakfast group lost that weight eating breakfasts that by traditional diet standards seem almost risqué. The morning menu typically contained three ounces of meat, two slices of cheese, two whole-grain servings, a serving of milk, one fat serving and one ounce of chocolate or candy.

It's hard to even imagine jamming all that food into your mouth before noon. But according to research director Dr. Daniela Jakubowicz, that's precisely the point. First thing in the morning, the brain chemical serotonin is at its peak. When serotonin levels are high, we don't feel hunger, but when serotonin levels dip - as they do as the day wears on - the brain craves energy food such as cookies and candy in order to drive the levels back up. If you give in and eat the sweets, your serotonin levels spike, your brain feels happy, and that triggers an addictive cycle where you associate sweets with the serotonin high and constantly crave them. To break the cycle, Jakubowicz suggests eating sweets when you don't have a desire for them, such as first thing in the morning. That way the sweets won't supply a serotonin boost and you break the addictive association.

Now that's an interesting concept, and it seemed to work for the big-breakfast club, who balanced out the morning overload by having a small lunch and tiny dinner. They also reported reduced hunger throughout the day, unlike the low-carb dieters. Jakubowicz explains, "[A low carbohydrate diet] exacerbates the craving for carbohydrates and slows metabolism. As a result, after a short period of weight loss, there is a quick return to obesity."

Does this mean that you should stuff your face with pasta or donuts at 7am? No! In fact, the diet consumed by the morning big-eaters, while effective for weight loss, leaves a lot to be desired. Notice that the diet that led to weight loss contained no fruit or vegetables in the morning, and also contained lots of dairy. There are better ways to get a well-balanced morning meal without loading up on allergy-inducing, hormone-laden milk, cheese, nitrate-spiked breakfast meats, and buttered toast.

The big-breakfast group might have benefited more in terms of overall health had they substituted some of the dairy with hypoallergenic, enzyme-, antioxidant-, and amino-rich proteins from sources such as brown rice, spirulina, and yellow-pea protein, and had they substituted fruits and vegetables for some of the carbs. While the research team got right the idea of front-loading the day with the highest-caloric intake, they might do well to consider alternative, healthier sources of protein, carbohydrates, and fats for the morning meal.

How Much Time Does P90X Take?

Here is a breakdown of the times for each P90X workout:

1:Chest & Back – 52:50



2:Plyometrics – 58:36


3:Shoulders & Arms – 59:53


4:Yoga X – 92:24


5:Legs & Back – 58:56


6:Kenpo X – 58:46


7:X Stretch – 57:32


8:Core Synergistics – 57:27


9:Chest, Shoulders & Triceps – 55:44


10:Back & Biceps – 51:36


11:Cardio X – 43:18


12:Ab Ripper X – 16:07


You have to schedule it in, just like any other part of your day!!!  Make an appointment with yourself.

MOTIVATION

WHAT ARE YOU DOING TO GET A STEP CLOSER TO YOUR GOAL? 

PLEASE LEAVE A COMMENT.

Week 3 of P90X

Here are updates on Week 3...

Wednesday: Chest/Back and AbRipper X
I pushed hard during this workout.  From being able to see my workout sheets, I'm definitely making improvements on the different pushups and reps with the bands.  I was pretty sore before going to bed and extra sore in my upper back/shoulders on Thursday.

Thursday: Plyometrics
I had been out of town today and not had any Shakeology.  My workout was later in the evening.  It was harder to get through it because I did not have that extra energy that I usually have from drinking Shakeology.  Halfway through, I did pause it and take a couple of extra minutes to catch my breath. Immediately after, I fixed Greenberry Shakeology with the Recovery Formula mixed in.  Even though the workout was intense, I feel much stronger and energized now that I'm done. 

If you are wondering what plyometrics is, here is a video of what Tony Horton says at the beginning of the workout about it....

Here is some more info about Plyometrics

Plyometrics loosely translates into “jump training”. There are also plyometric exercises for your upper body, but the really intense, fat shredding plyometric exercises are the kind done in the P90X plyometrics program, and they are primarily lower body movements.


There are numerous benefits to plyometric training, and you get a healthy dose of all of them in the P90X program.

As with all exercise programs, the more you put into it, the more you’ll get out of it:

•Massive calorie burn
•Increased balance
•Increased endurance
•Increased explosive strength
•Increased strength of muscles as well as all connective tissues
•Massive metabolism boost from the sheer intensity of the exercises
•Increased confidence in your ability to really push the limits and to make measurable progress


There is a guy in the P90X Plyo video that has a guy with a prosthetic leg, and not only does he pull off the workout, but he excels at it. So, with no further excuses available to not give it 100%, the exercises begin!

Here is another site on Plyo  The Physiology of Plyo

Friday: Shoulders/Arms and AbRipper X
I was really feeling sore from Wednesday's workout when I started today.  I could barely raise my arms over my head.  Once I got through the warmup and stretching, the soreness was much better.  Getting through this workout today, was tough, but I managed.  It seems that this week is harder to get through, but I will NOT give up on this workout.  I feel so much better and stronger each time I complete a workout.

My Favorite Tricep Exercise

I AM RESTARTING THIS WEEK.  I WENT ON VACATION FOR A WEEK SO I WANT TO START OVER ON THIS WEEK!!! I AM ADDING IN TURBO FIRE WORKOUTS IN THE MORNINGS TO GET BACK ON TRACK.

PLEASE LEAVE A COMMENT!!!!

P90X-Week 2

Here is my WEEK 2 journey:

Wednesday: Chest &Back; Ab Ripper X--Since I missed a day last week, I did not have a rest day.  Since I wasn't really sore after the Kenpo, I decided to just move right into Week 2.  I was able to do more this week than I was last week.  There are worksheets to keep track of reps and weights for the strength days.  This way you can see your progression.

Thursday: Plyometrics--This seemed harder today than it was last week.  It's a 60 minutes workout.  I ended up taking an extra minute break halfway through the workout.  The sweat was pouring.  For a few minutes I thought I might actually get sick, but I kept pushing through. I know some major calories were burned doing this workout.  I have been consistent with drinking the P90X Results &Recovery Formula.  It really does help me regain my strength and not be as sore after these workouts.

All sweaty after doing Plyo--but still smiling :)

FRIDAY: SHOULDERS/ARMS AND AB RIPPER X
My day started off with my husband needing me to help him load the trailer up with a bunch of junk that needed to be hauled off.  Most of the junk was heavy metal.  I was a slow helper trying to lift some of that, realizing I was really sore from the previous days' workouts.
After doing the shoulders/arms workout, I felt like Superwoman--strong, tight.  Yes, it was burning, but I know those muscles are doing what they are supposed to.

 I wasn't able to do Ab Ripper with the Intensity that I usually do because when starting to do those situps, I realized that my abs were sore from 2 days ago.  I did drink the Results/Recovery Formula.  It seems like I am not tired and sore after drinking it.  Tomorrow is Yoga-X. I'll have to get up early to get that one in (90 min)

Here is a sample of what Ab Ripper X looks like...

Saturday: Yoga (I substituted the 90 minute YogaX workout with Tony's Fountain of Youth yoga video)

When many think of doing yoga, they don't think much of it.  I'm here to tell you, it's tough.  Halfway through the workout, the sweat was dripping.  Breathing is SO important.  It's neat to see how your flexibility and range of motion improves as you get more into the moves.  I feel rejuvenated after this one today. Here is a WebMD article about the Benefits of doing Yoga.

Here is a video showing you a few of the moves...

Sunday: Legs & Back; Ab Ripper X

All I can say after doing this workout is that I'm a sweaty mess and my  legs are like limp noodles.  I was looking forward to drinking the Results and Recovery Formula afterwards.  I just hope I'm not as sore as I was when I did this workout last week.  Tony says in  to BRING IT!  and that I did today!!!

Thank goodness for this after these workouts!!

Monday: KenpoX Stay tuned for a video for today

Tuesday: REST DAY I wasn't going to take this day off, but ended up cleaning house most of the day.  I'm glad I did rest, because Wednesday morning, the scale had really moved.

END OF WEEK 2 PROGRESS:  -4LBS AND 5 1/2 INCHES

PLEASE LEAVE A COMMENT

Journey to a Better YOU!!: What is P90X all About?

Journey to a Better YOU!!: What is P90X all About?

What is P90X all About?

P90X Journey-Week 1

I have decided to start writing each week about my journey with P90X.  I am on Day 2 of Week 2 now so I'll do a better job for the current week.

Here is  summary of Week 1:

Wednesday: Chest and Back;Ab Ripper X--I made it through the workout.  It wasn't so bad.

Thursday: Plyometrics--I didn't realize I was sore from yesterday's workout until I did this one.  It was pretty intense.

Friday: Shoulders & Arms; Ab Ripper X--Still some soreness.  This was another intense workout.
Saturday:  Yoga X--This workout is 90 minutes.  I didn't realize it and didn't allow enough time.  I only did about 35 minutes.  Some is better than none!! No soreness today.

Sunday: We were out of town so no P90X today

Monday: Legs & Back; Ab Ripper X--When I finished this one, my legs were like limp noodles. 

Tuesday: Kenpo X--I was very sore today, but pushed through Kenpo, which is kickboxing.  I really liked this workout.

I did go ahead and take measurements for the end of Week 1:  I gained 2 lbs but that is normal when starting a new workout program.  However, I did lose 3 1/2 inches!!!

Click HERE to see how Week 2 is coming along.

If you have any questions or comments, please let me know.

Exercise your Way to Better Memory

This article was written by Baseline of Health Foundation

Feeling a little sluggish physically and mentally? Get a little active and help both issues! Did you know that aerobic exercise can not only help you lose weight in all the right places but also gain something in one very important place: your brain? A region of your brain that is essential to memory has been shown in a recent study to actually increase in volume after getting regular cardiovascular exercise.


The research, which took place at the University of Illinois at Urbana-Champaign, demonstrated that when older people committed to a walking routine for a year, the hippocampus area of the brain -- which typically loses some mass over time as we age -- actually increased in size.

The researchers put half of the 120 study participants, all between the ages of 55 and 80, through their paces. They went from a sedentary lifestyle to a walking routine, steadily increasing the frequency and duration of their walks. This group worked their way up to 40 minutes at a time, three times per week, which was enough to ensure an elevated heart rate. The remaining 60 participants focused on weight training, yoga, and stretching activities for 40 minutes, three times each week, with no cardiovascular exercise included.

After a year, those in the toning group experienced the loss of a bit more than one percent of the volume of the anterior hippocampus of their brains -- a normal amount of shrinkage that comes with aging. However, the volunteers who had been walking had approximately a two percent increase in the volume of the anterior hippocampus of their brains. In addition, the aerobic exercisers achieved higher scores in memory testing, which makes sense since the hippocampus is a memory center in the brain. They also were found to possess more neurotrophic factor (BDNF), which is a protein in the brain that helps neurons to grow and survive. This finding is significant because a lack of BDNF has been found in Alzheimer's patients.

The main take-away from this study? It's important to exercise regularly without overdoing it. You don't need to train like you are entering a marathon. Make time for daily workouts but remember that moderation is key. Get in some form of cardiovascular (or interval) activity, whether it's walking, bike riding, jogging, or some other exercise that gets your heart pumping a little faster. But don't forget strength training and flexibility workouts too. Just because they may not grow your hippocampus at all, don't discount them. Every type of exercise can benefit your body and work to improve your overall health and well being.

Read more about this here: Exercise and Your Memory

Need ideas for different types of exercise? The Need for Different Types of Exercise

LET ME KNOW IF YOU HAVE ANY QUESTIONS OR NEED HELP PICKING OUT AN EXERCISE PROGRAM THAT IS RIGHT FOR YOU.

Find me on Facebook or email me at nataliewelch@cebridge.net

Are You Getting Enough H2O?

How often do you drink water? If it's not enough your body and health could be suffering. The human body is made up of 55% to 78% water depending on body size. In fact, water is the solvent in our bodies, and as such, it regulates all the functions of our bodies, including the action of all the solids dissolved in the water. In fact, every function of the body is monitored and pegged to the efficient flow of water.

Think for a moment of just a few of the functions that water regulates:

• The movement of blood
• The transport of nutrients into our cells
• The movement of waste out of our cells
• The flow of lymph fluid
• The movement of nerve impulses through our nerves
• The movement of hormones throughout our bodies
• The functioning of our brains

Understand we can function quite well and for quite a long time without sufficient water. The body quickly adapts and starts extracting more water from your stools for example. The kidneys flush less water to retain the limited supply you have. In fact, there are some health experts who claim that your body does quite well on 2 glasses of any kind of fluid a day -- plus the water found in the food you eat. But these experts confuse adaptation with health. Adaptation leads to compromise, which leads to diminished health over time.

Is all water created equal?
Unfortunately, not all water is the same. To put it simply, you want the purest water you can get that also contains essential trace minerals and that is pH optimized and in a form that your body can most readily utilize.

Some tips to keep in mind:

• Avoid chlorine and chloramines in your water. They are known carcinogens and kill all beneficial bacteria.
• Avoid fluoride in your water. It makes your bones weaker, encourages the deposit of aluminum in the brain, and lowers immune levels throughout the body.
• Drink water with optimized molecular groupings to improve cellular transport. There are many ways this can be accomplished, but applying a magnetic field to the water certainly works, and it's inexpensive. The interesting thing is that plants, which are not subject to the placebo effect, grow much better on water subjected to a magnetic field.
• Drink water that has an alkaline pH. As detailed in Chapter 13 of Lessons from the Miracle Doctors, maintaining a blood pH of around 7.45, without compromising the pH of the surrounding tissue, is vital. This requires the presence of minerals since pure distilled water has a neutral pH but turns slightly acid over time as it absorbs carbon dioxide from the air, thus forming carbonic acid.

So how much is enough?
It's recommended to consume between 64 and 96 ounces of pure water a day. Pure, fresh (not bottled or canned) fruit and vegetable juices may be substituted for some of this quantity -- as may limited quantities of non-diuretic herbal teas (without sugar). In general, however, pure water is the key. If exercising or in high heat, you might want to consider replenishing yourself more often.

The other factor to consider is how often you drink water. The best method is to drink smaller glasses of water every hour to an hour and half as opposed to drinking larger amounts of water less frequently throughout the day. This keeps your body hydrated properly all day and helps keep dehydration at bay.
 
This tip was provided by The Baseline of Health Foundation
 
Here is a link to another water-related article Don't Stop Drinking Water

NO MORE EXCUSES!!!

No one ever said losing weight would be easy.  It takes a lot of hard work, dedication, and commitment, but it IS possible at any age.

Too many people use too many excuses why getting healthier just isn't a priority for them right now.

Here are some of the top excuses:

(1) I'M TOO BUSY--
Yes, we are ALL busy, but with a little planning, you can eat healthy and find time for exercise. Plan your meals and snacks in advance.  Many people do batch-cooking where they cook once a week and freeze the meals.  When you get bags of foods, go ahead as soon as you get home from the store and divide the food up into correct portion sizes.  Keep healthy foods, such as fruits, on hand for quick snacks.  For exercise, you have to SCHEDULE  it.  Put it on your calendar like you would any other appointment and stick to it, even if it means getting up a little earlier or staying up a little later at night.  YOU are worth it.  Exercise helps you to handle tasks and stress better.  During your exercise time, really focus on what you are doing.  Make the time count.  This is YOUR time to for self-improvement.

(2) HEALTHY FOOD IS TOO EXPENSIVE--
All food has gotten pricey.  It's just a matter of priority.  Buy frozen fruits and vegetables.  Usually these are cheaper and you don't have to worry about them going bad.  Check out your local farmer's market for seasonal items.  Use coupons to save you money.  Add Shakeology into your diet.  At $3-$4 a serving, you can't find a cheaper meal that has all your daily servings of fruits, vegetables, vitamins, and minerals.  It's the way to go.

(3) DIETS MAKE ME HUNGRY-- 
If your diet is making you hungry, it's probably not a good diet. Cutting calories the healthy way--trimming portions from meals, skipping caloric beverages, and putting the brakes on mindless eating--should not leave your belly rumbling. Learn to listen to your body's hunger signals to determine if you really need to eat or are just bored. Eat approximately every 2 1/2-3 hours. This keeps you from being starved and overeating and also keeps your metabolism revved up.

(4) I DON'T HAVE TIME TO COOK --
You don't have time not to cook. . Twenty minutes of cooking healthy meals will save you excess calories you'd be taking in from oversized restaurant portions and time on the treadmill working that off.

Studies show that people who cook meals at home tend to eat more healthfully and weigh less than those who don't. Use these healthy packaged foods to cut down on kitchen time and arm yourself with the proper resources, such as a healthy cookbook for fast meals or easy recipes from your favorite Web site.  There are tons of sites and recipes out there for fast, healthy meals you can prepare to eat.

(5) EXERCISE MAKES ME TOO TIRED--
That is totally FALSE!! Exercise creates ENERGY!!! The more energy you have, the more you'll be able to get done every day.  Actually, the more you exercise, the more you WANT to exercise!! Squeeze in some kind of movement whenever you can throughout the day to give your body that energy boost.
You recharge your body through food, sleep, and exercise. Movement creates energy. It gets your heart pumping, blood pumping, cleans out toxins, and gets your engine started. It also gets confidence levels up so you feel better about yourself.

(6) I ALWAYS GAIN THE WEIGHT BACK--
You can't diet.  It has to be a lifestyle change.  When you diet, you will gain the weight back as soon as your diet is over. Make changes in your diet, you can stick with. Keep track of what you are putting in your body. Allow yourself the occasional "cheat meal" not a "cheat day." Never skip breakfast. Be consistent with your strongest healthy habits.  Be prepared for your weaknesses by having healthy snacks on-hand.


No more excuses!  Decide to make the changes you know you need to make, Commit to a plan of action.  You will succeed if you stick to it. 

Please let me know how I can help you.  Feel free to contact me at nataliewelch@cebridge.net or on My Facebook Page

A Little Kitchen Reorganization

My kitchen is not very big and seems to always be cluttered with small appliances.  Today, my husband decided to do something a little different.  We have a separate buffet area (or "side-counter" as I like to call it) that is just a countertop with some cabinets underneath.  Normally, I use this for my cookbooks and "this & that."  There are some plugs underneath the counter that normally you can't get to. 

So, here's what we did...

We drilled a hole in the countertop so we could put a cord through.  I set up all my cookbooks at one end of the counter.  My teen daughter likes to use a Mr. Coffee tea-maker so that is set up.  The blender with all the Shakeology stuff is set up in the middle, and then the coffee-making area is setup beside it.  My husband borrowed a Bunn coffee-maker to try out before we buy our own.  This has not only cleared a lot of my other countertop area, but has made making our favorite beverages so much easier and more accessible.

Here are some pics: (Ignore the ugly paneling which hopefully will get painted this summer and the ugly cabinets--that's the next BIG project)




The Shakeology-Making Station

  



The CookBook Area

  



Leslie's Tea Maker

  



The Coffee-Maker Station





All of It

  We will see how this setup works out.  So far, I think I'm going to like it.  

Does Coffee affect Thyroid Medication?

I have noticed a lot of changes in myself since I started drinking coffee in the mornings.  Some of the main changes include fatigue during the day, headaches, weight gain, and problems with simply thinking. I just had a thryoid panel run, so I'll be able to tell in the next few weeks if my thyroid is acting up once again. I started thinking about the times of the changes and it coincides with when I started drinking coffee. 

I did some asking around and it was suggested to take my thyroid medicine at night time, so if I'm to continue drinking coffee, I will have to make the change. Here is the link to an article addressing this very issue.  It is a VERY good read.

Coffee and  Thyroid Medication

What are your thoughts on this?  Leave a comment on Facebook 

E-mail me your comment nataliewelch@cebridge.net

Greenberry Shakeology

I wanted to share my all-time favorite Greenberry Shakeology recipe.  I love having it for breakfast in the mornings.

So here it goes---

• 1 scoop Greenberry Shakeology
• 1 banana
• about 5 strawberries
• 1-11/2 cups of water
• 1/2 pk of Crystal Light Cherry/Pomegranate
• ice
  **Blend in a blender to desired consistency

**Note:  By adding the other ingredients to the Greenberry, my shake is no longer the green color!

It's awesome.  It tastes fruity. There is NO aftertaste.  I use a little more water than most and a little more ice than most b/c I like to make a blenderful.  It's very filling too.

Let me know if you have questions or comments about Shakeology.
 My Facebook Inbox or nataliewelch@cebridge.net

Cut Your Risk for Developing Cancer

Even though, cancer can simply be contributed to genetics.  Environmental factors may trigger cancerous cells to form.  It's important that we live the healthiest lifestyle possible in order to prevent illnesses, especially cancer. The American Cancer Society recommends a diet high in fruits, vegetables, whole grains, and lean protein.

Here are small lifestyle changes you can make today that may help lower your risk of developing cancer in the future:

• Limit or avoid fried foods.
• Choose whole grains over refined-flour products.
• Cut down on sweets.
• Avoid fatty meats and poultry with the skin on.
• Eat a diet rich in omega-3 fatty acids from such foods as salmon and other-cold water fish and olive oil.
• Limit consumption of alcoholic beverages to no more than one drink a day if you’re a woman or two if you’re a man.
• Quit smoking.
• Exercise regularly to maintain a healthy weight.

When is the BEST time to drink WATER?

This was sent to me in my email so I thought I would share...

You need your minimum water to flush the toxins out of your body, but this was news to me.
Correct Time to Drink Water....Very Important
From A Cardiac Specialist!

Drinking water at certain time maximizes it's effectiveness on the body:

2 glasses of water after waking up - helps activate internal organs


1 glass of water 30 minutes before a meal - helps digestion

1 glass of water before taking a bath - helps lower blood pressure


1 glass of water before going to bed - avoids stroke or heart attack

Healthy Living Tip #2

Add Fish and Omega-3 Fatty Acids to Your Diet

The AHA recommends a serving of fish two times per week.


Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.

In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system.  Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.

Tips taken from http://www.webmd.com/

Healthy Living Tip #1

 Eat Breakfast Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.

"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.

Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.

Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.

For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.

To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.

Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.

**Tips taken from http://www.webmd.com/**

So how do you make time for breakfast?  PLAN AHEAD 
I normally eat an egg and slice of cheese on a sandwich round or bagel thin along with some fruit.  This is very filling.  I have found that cereals do not keep me full.  Sometimes, I will just have some Shakeology for breakfast instead of lunch.

SO WHAT DO YOU EAT FOR BREAKFAST? 

Summer Slimdown Challenge

Summer Slimdown Challenge Information

Dates: March 28-June 20, 2011

Who can Participate? Anyone who wants to lose weight, lose inches, and be healthier and fit

This challenge is going to be approximately 90 days. You will need to decide beforehand if you are willing to make the commitment to do this.

The challenge is going to based on a POINT system.

The winner of the challenge will be the one with the MOST points. They will win their choice of a workout—RevAbs, Turbo Jam, 10 Minute Trainer, Brazil But Lift, Body Gospel, Hip Hop Abs, or Power 90

So how do you earn points? Here’s a breakdown…

1. Join the Summer Slimdown Challenge group on Facebook—earn 5 points

2. Check-in on the group page each Sunday evening with a quick report of the week-3 pts. (Or you can check in each night)

3. For every inch lost, earn 1 pt. (Measurements are to be done every month) (This info is confidential and won’t be shared)

4. For every pound lost, earn 1 pt. (Weight is to be taken every week) (This info is confidential and won’t be shared)

5. Exercise for a minimum of 30 minutes per day-earn 1 pt.

6. Eat healthy each day-earn 1 pt.

7. Join Beachbody either as a FREE Club Member or a Paid Club Member and earn 10 points.
Go to www.beachbodycoach.com/nataliewelch  Click JOIN. You will then see the options to join as a FREE member or a CLUB member (paid membership with access to meal plans and other support tools)
 
8. Get on Shakeology Home Direct through my website at www.beachbodycoach.com/nataliewelch or www.myshakeology.com/nataliewelch and earn 20 pts. Those who get on Shakeology HD will also receive a FREE Shakeology shirt from me. Orders placed this week, should be here by the week of March 28th. You will see more changes both inside and out if you use Shakeology!!!

9. Become a Beachbody Coach ordering Shakeology on HD—earn 50 pts. New Coaches on Shakeology HD will also receive the Shakeology shirt from me AND have their first month’s fee of $14.95 reimbursed to them by me. **Coaches get a 25% discount on ALL products. This is a great way to get Shakeology cheaper than customers.

The data you report will be based on the Honor System. We are all adults, so I hope everyone will be true and honest. The challenge is to help YOU become healthier while providing a group you can hold yourself accountable to. We are all here to support and encourage one another.

EXTRA INFORMATION:

WHY SHAKEOLOGY?
*It’s the most nutritious super-food meal replacement shake on the market today. It is fitness for your insides.

*As much as 90% of your weight loss results can be attributed to your diet. Shakeology will help normalize your weight, curb cravings, AND give you TONS of energy

*It is essential in your diet and workout plans. Consider getting Shakeology on autoship/home direct so you will get FREE shipping, a shaker cup, and 2 workouts.

*There is a 30-day “bottom of the bag” guarantee. Don’t like it? Send back the empty bag and get a refund.

MEASUREMENTS:
Participants must send me your starting weight and measurements (left/right upper arm, l/r upper thigh, waist, hips, chest) Be sure to measure in the same places each time. THIS INFORMATION IS STRICTLY CONFIDENTIAL AND WILL NOT BE SHARED.

Due dates for measurements are March 28, April 30, May 31, and June 20

EXERCISE TIPS:
I recommend 4-5 days of cardio, 2-3 days of strength training, and definitely incorporate stretching. If you need suggestions just ask. Beachbody has some GREAT workouts that you can choose from if you would like to know more.

NUTRITION TIPS:
*EAT CLEAN: lean meats, fruits, vegetables, and whole grains
*If you eat from the top 2 tiers of Michi’s Ladder listed on Team Beachbody “Eat Smart” tab, you will have great success with your diet.
*Commit to eating CLEAN 6 days of the week, allowing yourself 1 cheat meal each week (1 meal, not 1 day)

*Here's the site for Michi's Ladder  
LET ME KNOW BY FRIDAY, MARCH 25, 2011, IF YOU ARE INTERESTED AND I’LL SEND YOU A LINK TO THE GROUP.

Goodbye TENSION

The body doesn't need tension.  When your tense, it affects your heart.  We all need to learn how to unwind. Here are some tips to help:

1.  LAUGH OFTEN-Laughter reduces stress hormones, which attack your heart.  Laughter increases your load of "feel-good endorphins." 

***Did you know that children laugh more than 300x per day, while adults laugh only about 15x a day?

2.  EXERCISE MORE-Exercise makes your heart more efficient and lowers yoru heart rate in stressful situations.  A sudden spike in heart rate can rupture vulnerable plaque, leading to a heart attack.  Exercise also reduces artery inflammation, raised HDL cholesterol (good cholesterol), and lowers blood pressure. 

**Did you know that you can do 15 minutes worth of some sort of exercising a couple times a day and still get benefits?  Start small then build up to 45 minute increments. 

3.  BREATHE DEEPLY-Under stress, blood pressure increases, muscles clench, and breathing gets short.  To soothe yourself, deepen your breathing, inhale through your nose (the stomach expands) and exhale through your mouth (the stomack slacks).  Make the exhalation twice as long as the inhalation.  Practice doing this in worry-free situations so you can rely on it when you feel frazzled.

**Did you know that you should allow one day a week for stretching and deep-breathing exercises, such as Yoga?  This allows the body to recover from any strenuous activity or stress you have been under during the week.

WHAT ARE SOME WAYS YOU EASE TENSION?  HOW CAN YOU IMPROVE?  SHARE YOUR THOUGHTS BELOW:

Do You have the Inner Drive to Make Changes??

This was a good article I read where physicians used motivational interviewing to help their patients slim down. You are more likely to lose weight and become healthier if you know the reasons YOU want to.  You have to do it for yourself, not to please others.  Here are some of the questions to ask yourself:

1.  What's my inspiration?  Your incentive to lose weight must have meaning and value to you.  This could be anything from getting off a certain medication or fitting into clothes you love to wear.  Experts say that's the only way you will take action and see lasting results. 

2.  How committed am I?  If you don't meet your goals, don't beat yourself up about it.  Take another look at what you are doing--or not doing.  Are there factors beyond your control?  Do you need new reasons to stay focused?  Even if you are discouraged because you are not seeing immediate physical results, such as weight loss, think about the other benefits, like the way you feel.  By continually updating your motives to go after your health goals, they become easier to accomplish.

3.  Do I have a plan?  If you are wanting to improve your nutrition, you need to do some research as to what good nutrition is.  Ask an expert, explore online, do some reading.  Beachbody has great meal plans that are available to Club Members.  If you are interested, ask me and I can show you how to become a Club Member.  After you have done your homework, then start small.  For example, if you are trying to avoid pasta, don't eliminate it altogether.  Wean yourself off by using smaller servings. This is the same for exercise.  Come up with a weekly plan.  Write it down as part of your daily schedule.  Stick to it.  Start small, develop the habit, and you will be more likely to stick with it. Succeeding at modest challenges is likely to imspire you to see what else you can do. Remember to reward yourself every now and then for your accomplishments.

If you need help, trying to get started or even continuing to make progress in whatever you have started, please let me know.  At the end of every day, these questions would be good to ask yourself.  I know personally, I'm constantly having to motivate myself.  It's so easy to get busy and sidetracked.  We are more productive in our jobs, with our family and friends, and in life itself when we are taking care of ourselves.

SO WHAT DO YOU THINK? 

POST YOUR COMMENTS BELOW:

Visualization

 I read an interesting write-up about the power of visualization.

Visualization is the ability to change your physical future life simply by using your MIND.

Did you know?

• For 35 years, people have used visualization to help cure cancer? (In fact, it's so effective, many cancer centers now have dedicated visualization facilities.)
• Visualization is effective in lowering blood pressure, reducing cholesterol, decreasing stress levels, and even saving people's lives?
• Visualization played a significant role in most every major discovery and invention since the beginning of time? (It's the world's oldest achievement tool by centuries!)

Visualization can help you in so many ways!!! Whether it's finding your ideal career, getting that promotion you've been wanting, losing those extra pounds, dropping a bad habit, repairing a strained relationship, or simply improving your golf game - you've tried to make the necessary changes to improve your life.

Visualizing can have a great impact on your life.  In fact, just 10 minutes a day for 10 days produces noticeable life-changing results!


Learning to spend just a few minutes a day visualizing can...

• begins to dramatically improve your health
• begins to substantially increase your wealth, and
• begins to erase years of bad or unhealthy habits.

This is something I'm going to definitely start learning more about.  We all know the mind is so powerful, so I am anxious to start learning more about visualization.

The Gift of Life

Just thought I would share these thoughts...
Our family has been through a lot over the years. So many challenges we have faced since Day One.... being young parents, both of us getting college degrees while having 2 young babies who were both sick as newborns. Financial strains of unstable work conditions and going to school. Then the life-changing experience of losing a precious mother/grandmother unexpectantly at such a young age. Moving away from the place we grew up to try to start fresh, while still trying to take care of family members back home. Next, a 36-year old husband and father being diagnosed with head/neck cancer and going through an awful treatment that turned a very healthy man into a fragile human being. Praise God he is now healthy even though there are still side effects to deal with each and every day. The battles we now face in raising two teenagers in a completely distraught, yet very influential society. And now suddenly losing a healthy father/grandfather at a fairly young age. These are just of few of the major obstacles my crew has faced over the last 17 years. I know there will be many more challenges to face. Do we ever question WHY? Absolutely. That's human nature. Each and every obstacle we go through in life is part of God's major plan for us. He has a purpose for each and everything we go through, even though we don't usually see it immediately. Each obstacle we face and overcome, just allows our faith to grow and us to become stronger. Remember, if it doesn't kill you, it WILL make you stronger. You will become a better person than you were before.

The life lessons I have learned and have been reminded of over and over these last 2 years are to appreciate everything and everyone in your life. Never take ANYTHING for granted. You need to live each and every day like it's your last. You never know when it can be taken from you. Spend your days with those you care about the most. Make each moment count. Don't sweat the small stuff. Worrying doesn't help--that's where your test of faith comes in. Take care of your body and mind. We have been given this precious thing called life and it's up to us to make the most out of it. Enjoy the small things, spread love, share the faith, do things to help others. Get over yourself and make a difference in the world. Think about others and the effect you have in their life. What is your purpose? Give thanks to God for allowing you to have the ability to breathe and have a chance at life each day. Life is truly precious and is a gift.

Metabolism Boosters

These 5 foods will keep your metabolism revved up.  (found in Shape magazine March 2011)

1.  TUNA-It has omega 3-fatty acides, which stimulate the production of leptin, a hormone that increasese feelings of fullness.

2.  GRAPEFRUIT- It contains naringenin, an antioxidant that helps your body use insulin more efficiently, keeping your blood sugar in check and improving calorie burn. (It's too bad I don't like grapefruit!)

3.  ROLLED OATS-The whole grains take more energy to digest so your body burns more callories when you eat them.

4.  GREEN TEA-It contains epigallocatechin which stimulates the nervous system without elevating your heart rate.  Reports show that people who drank green tea and exercised regularly burned more calories than those who sweated but didn't drink green tea.

5.  HOT PEPPERS-They contain capsaicin which ups your calorie burn.  A spicy meal can increase your metabolism by up to 25% for 3 hours after you've eaten it.

Hunger vs. Cravings: How can you tell the difference?

One of the biggest questions you need to ask yourself when it comes to healthy eating is: Is it a craving, or am I really hungry? Hunger is natural, but cravings can hit from time to time, and if you're like many people, it's not always easy to tell them apart. Here are some simple guidelines that can help you determine the difference:

When It’s Hunger

Hunger is the feeling you get when you experience a normal and gradual drop in blood sugar about four or five hours after a meal. It's your body's way of telling you that eating is overdue. Hunger signals can come from your stomach (in the form of growls, pangs, or a hollow feeling), as well as from your brain (which may include feeling headachy or fatigued).

Make sure that you are adequately satisfying your hunger with the right foods, such as lean protein and plenty of vegetables at every meal. Another way to ward off hunger is to enjoy a mid-morning and mid-afternoon snack. Strategic snacking is especially important when you’re following a healthy eating plan. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. "The quality of calories in your satisfying meals and snacks, along with a light dessert that contains protein or is served with some protein, should help keep your hunger at bay," says Dr. Arthur Agatston, creator of the South Beach Diet. "We encourage you to eat until you’re full and snack before you get hungry." Some snack ideas include turkey roll-ups, reduced-fat cheese, celery sticks with hummus, or fresh fruit.

When It’s a Craving

Cravings, on the other hand, happen within a couple of hours of your last meal. Ironically, eating some foods can make you hungry! "Cravings can be caused by exaggerated spikes and dips in blood sugar that occur after you eat highly processed carbohydrates like white bread or cake or other highly refined baked goods, or white rice or white pasta. These foods are digested so quickly that they cause an almost immediate rise in blood sugar followed by a big dip soon after," says Dr. Agatston. It's this drop in blood-sugar levels that causes a craving. Moreover, the sight and smell of certain foods can produce cravings as well. This is when the "Three-Bite Rule" comes in handy: Simply take three bites of something you’re craving that you normally wouldn’t allow yourself to indulge in, such as a decadent dessert, for example, and then put it aside for a few minutes. Most likely you won’t come back to it. You’ll soon discover that just a few bites can be very satisfying.



Article content found on The South Beach Diet
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Truth be told about cravings, which is something I've always struggled with...Since getting on Shakeology, my cravings have totally disappeared.  I no longer crave all the junk food, esp. sweets that I used to.  Shakeology has helped me to control my appetite and not want to eat the stuff that I know is not good for me.  This is a product that I HIGHLY RECOMMEND!!  I would not suggest anything that I don't 100% believe in.  The chocolate is my absolute favorite and I will NOT go a day without it. There are SO many benefits of drinking the shake.  Use it as a daily meal-replacement and you will feel like a new person.
If you want to try it before you buy it, just send me an email at nataliewelch@cebridge.net.  If you decide to order, go to my Beachbody website to order.  There is a 30-day money back guarantee, so if you are not satisfied, you can send it back for a refund.