GETIN FIT WITH JENN: The Power of Thoughts: WWW.BEACHBODYCOACH.COM/BIONUT If you really want to make goal setting and achievement work for you, consider daily affirmations to set you...
WWW.BEACHBODYCOACH.COM/BIONUT
Saturday, September 3, 2011
The Power of Thoughts
WWW.BEACHBODYCOACH.COM/BIONUT
If you really want to make goal setting and achievement work for you, consider daily affirmations to set your mind in action. If you have ever used visualization techniques then you already know how much power your mind can have over your actions. Affirmations work the same way, they are powerful words that give precise instructions to your mind.
Once your mind has been instructed of your goal, it will perform as if you have already conquered that goal. However, what you say must be sincere. You must believe that you can achieve it in order to bring it to reality. Thus my motto, believe it to achieve it.
Starting your day off with affirmations tells your brain that you really want this goal and you whole-heartedly believe that it is possible to accomplish it. There should be no signs of doubt that you can indeed make it happen. Repeating the same affirmation each day, readdresses the need, but may lead to boredom and complacency. Each night, choose your daily affirmation and make a decision on how you want to say your affirmations.
Many people find it helpful to say their affirmations in front of a mirror. This way they can look themselves straight in the eye and without hesitation or disbelief repeat their affirmations. Others like to repeat their affirmations during their morning prayer or meditation. Just choose a time that works best for you.
Affirmations can work for nearly any area of your life. I find it extremely helpful for weight loss and taking my fitness program to the next level. Not only is it instrumental in my exercise program, it keeps me on faithful to my diet and keeps me from falling to temptation.
Daily affirmations don’t need to be long winded. Usually a few words or a sentence is perfect for setting the mind in motion and putting your goal on the fast track to success
If you really want to make goal setting and achievement work for you, consider daily affirmations to set your mind in action. If you have ever used visualization techniques then you already know how much power your mind can have over your actions. Affirmations work the same way, they are powerful words that give precise instructions to your mind.
Once your mind has been instructed of your goal, it will perform as if you have already conquered that goal. However, what you say must be sincere. You must believe that you can achieve it in order to bring it to reality. Thus my motto, believe it to achieve it.
Starting your day off with affirmations tells your brain that you really want this goal and you whole-heartedly believe that it is possible to accomplish it. There should be no signs of doubt that you can indeed make it happen. Repeating the same affirmation each day, readdresses the need, but may lead to boredom and complacency. Each night, choose your daily affirmation and make a decision on how you want to say your affirmations.
Many people find it helpful to say their affirmations in front of a mirror. This way they can look themselves straight in the eye and without hesitation or disbelief repeat their affirmations. Others like to repeat their affirmations during their morning prayer or meditation. Just choose a time that works best for you.
Affirmations can work for nearly any area of your life. I find it extremely helpful for weight loss and taking my fitness program to the next level. Not only is it instrumental in my exercise program, it keeps me on faithful to my diet and keeps me from falling to temptation.
Daily affirmations don’t need to be long winded. Usually a few words or a sentence is perfect for setting the mind in motion and putting your goal on the fast track to success
Saturday, July 2, 2011
GETIN FIT WITH JENN: Burn 9 times more fat with HIIT training
WWW.BEACHBODYCOACH.COM/BIONUT
What if I told you there is a way you can burn more calories and spend less time in the gym. You would think this is one of those infomercials right with some bull gadget or magic pill. Nope, I am talking about High Intensity Interval Training (HIIT).
With High Intensity Interval Training you can burn more while spending less time in the gym. I will explain how you can get the best results from HIIT.Burn more fat by doing less cardio? How can this be. Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. I must warn you this isn’t the type of training where you can do 30 minutes and read your book. So put the book down and let’s get to work! It’s HIIT time!
I am sure you have heard that in order to burn more fat you need to do 20-60 minutes of cardio. You can do 3 hours of cardio but if you do not increase the intensity level you are setting yourself to fail. Don’t just go through the motions. Yes, doing 20-60 minutes will burn fat but why not get the most out of your training.
A typical HIIT session should only last you from 15-30 minutes because of the intensity. The key is burning the most amount of calories in a short period of time.If you train this way then you will raise your body’s metabolism throughout the entire day!
Why is that good? Well the more calories that you burn in a day, the more weight you are able to lose. That is just what you want to hear if you are trying to lose weight. Even if weight loss is not your goal, HIIT is for you. High Intensity Interval Training will provides a more effective workout in much less time! Everyone can benefit from HIIT cardio.
I use Turbofire as my HIIT training and I have really seen a big difference in my body and In my runs. HIIT training makes regular cardio so much easier. If you have never tried HIIT training now is the time to start adding it in and replace your normal cardio routine. Workout less and get better results. sounds like a Win to me.
If you would like more information On TURBOFIRE go to www.beachbodycoach.com/bionut or you can contact me at bradfordjob@aol.com
What if I told you there is a way you can burn more calories and spend less time in the gym. You would think this is one of those infomercials right with some bull gadget or magic pill. Nope, I am talking about High Intensity Interval Training (HIIT).
With High Intensity Interval Training you can burn more while spending less time in the gym. I will explain how you can get the best results from HIIT.Burn more fat by doing less cardio? How can this be. Well, with High Intensity Interval Training (also known as HIIT) you can do just that, burn more fat while spending less time in the gym. I must warn you this isn’t the type of training where you can do 30 minutes and read your book. So put the book down and let’s get to work! It’s HIIT time!
I am sure you have heard that in order to burn more fat you need to do 20-60 minutes of cardio. You can do 3 hours of cardio but if you do not increase the intensity level you are setting yourself to fail. Don’t just go through the motions. Yes, doing 20-60 minutes will burn fat but why not get the most out of your training.
A typical HIIT session should only last you from 15-30 minutes because of the intensity. The key is burning the most amount of calories in a short period of time.If you train this way then you will raise your body’s metabolism throughout the entire day!
Why is that good? Well the more calories that you burn in a day, the more weight you are able to lose. That is just what you want to hear if you are trying to lose weight. Even if weight loss is not your goal, HIIT is for you. High Intensity Interval Training will provides a more effective workout in much less time! Everyone can benefit from HIIT cardio.
I use Turbofire as my HIIT training and I have really seen a big difference in my body and In my runs. HIIT training makes regular cardio so much easier. If you have never tried HIIT training now is the time to start adding it in and replace your normal cardio routine. Workout less and get better results. sounds like a Win to me.
If you would like more information On TURBOFIRE go to www.beachbodycoach.com/bionut or you can contact me at bradfordjob@aol.com
Friday, June 24, 2011
Diet vs a Lifestyle Change what's the difference?
WWW.BEACHBODYCOACH.COM/BIONUT
I have had many conversations with people about the word diet and lifestyle change. First let me share with you the difference between the two works.
Diet is A regimen of eating and drinking sparingly so as to reduce one’s weight to eat and drink according to a regulated system, especially so as to lose weight or control a medical condition.
Lifestyle Change is modifying or eliminating long-held habits of eating or physical activity and maintaining the new habits over months and years.
I did not go on a diet. In my mind a diet has finality and once you are done you go back to your regular eating habits and you gain the weight back.On the other hand a life style change is where you take the time to look at your lifestyle and evaluate what you want to change about your life. Then you get the information to help you make those changes. Once you have the information you apply it to your life and you then make a lifestyle change.
America is the most Obese country in the world and we are only getting fatter and fatter. All this Fat is causes many health issues like heart disease and Type 2 Diabetes. My hope is that you make a change before you are diagnosed with something that forces you to make change.
Making a lifestyle change also needs to be slow so you allow your body and mind to get use to a new way of thinking and eating. You learn to change the relationship you have with food to a healthier one. The key to managing a lifestyle change is to eat in moderation. Make healthy choices whenever possible and limit yourself to a few bites of foods you just can’t resist. If you incorporate 5 to 6 small meals a day you won’t feel deprived. You will also keep your metabolism moving.
![]()
Making a lifestyle change also means including daily exercise. This should be intentional as well as generally being more active throughout the day. It does not mean you have to spend hours at the gym each day to achieve permanent weight loss. Strength training 3 to 4 times a week along with 30 minutes of cardio every other day is all you really need to do in order to reach your goals!!
I have had many conversations with people about the word diet and lifestyle change. First let me share with you the difference between the two works.
Diet is A regimen of eating and drinking sparingly so as to reduce one’s weight to eat and drink according to a regulated system, especially so as to lose weight or control a medical condition.
Lifestyle Change is modifying or eliminating long-held habits of eating or physical activity and maintaining the new habits over months and years.
I did not go on a diet. In my mind a diet has finality and once you are done you go back to your regular eating habits and you gain the weight back.On the other hand a life style change is where you take the time to look at your lifestyle and evaluate what you want to change about your life. Then you get the information to help you make those changes. Once you have the information you apply it to your life and you then make a lifestyle change.
America is the most Obese country in the world and we are only getting fatter and fatter. All this Fat is causes many health issues like heart disease and Type 2 Diabetes. My hope is that you make a change before you are diagnosed with something that forces you to make change.
Making a lifestyle change also needs to be slow so you allow your body and mind to get use to a new way of thinking and eating. You learn to change the relationship you have with food to a healthier one. The key to managing a lifestyle change is to eat in moderation. Make healthy choices whenever possible and limit yourself to a few bites of foods you just can’t resist. If you incorporate 5 to 6 small meals a day you won’t feel deprived. You will also keep your metabolism moving.
Saturday, June 18, 2011
Consistency, Commitment and Patience will Prevail in Achieving Results
WWW.BEACHBODYCOACH.COM/BIONUT
Consistency, Commitment and Patience will Prevail in Achieving Results
Achieving results for your weight loss, fitness and health goals can be frustrating, especially if you want instant gratification. Just like anything worth having, consistency, commitment, and patience will prevail!
Here are a few thoughts I want to share with you to help keep you motivated and successfully achieve your goals.
1. DON'T RELY ON YOUR SCALE TO SEE WEIGHT LOSS. Depending on the type of workout you are doing, you may be gaining muscle, which weighs more than fat and takes up less space. Rather than letting the scale discourage you, test your body fat, use a tape measure to track inches lost in different areas of your body, and notice how your clothes fit to track progress. Inches lost and more toning equals success!
Remember that while you are exercising and your body is adapting to the change, you may be holding more water weight. As your body is learning to store the carbohydrates(glycogen) to fuel your workouts, more water is needed to store and break down the glycogen.
2. CONSUME THE RIGHT AMOUNT OF CALORIES FOR YOUR ACTIVITY LEVEL AND GOALS. You will need proper fuel to keep up with your metabolism and workout routine. Finding a balance with the proper combinations of food groups and portion sizes to support your body's needs will enable best performance and give you the results you want. Increased activity may lead to increased appetite. Focus on the quality of calories and keep a detailed food journal. Everything you eat counts. Severely restricting calories will slow down your metabolism and you won't burn fat as quickly. Your best bet is to consume lots of vegetables, up your protein and limit your grain intake, and drink a lot of water to begin your weight loss journey. If you need help with a meal plan, Team Beachbody Club Membership offers online customized meal planning. Beachbody fitness programs come with a nutrition guide to follow for success. If you need help, contact me at bradfordjob@aol.com or visit my website at www.beachbodycoach.com/bionut.
3. VARIETY IN YOUR WORKOUTS WILL HELP YOUR MUSCLES CHANGE AND KEEP YOU MOTIVATED. Switch up your exercise routine so you don't become bored and your muscles keep changing. One of the best things about Beachbody's fitness programs is that they follow a sequence to give you the best results. All you have to do is follow the program guide and push "play" on your DVD player. I began my Beachbody adventure with the P90X program. I loved the muscle confusion philosophy and quickly saw results. After P90X, I added Brazil Butt Lift and Hip Hop Abs for some variety. I knew it was time for TurboFire, when I wasn't feeling motivated anymore from my routine. TurboFire instantly brought back my love for exercise with its high intensity, crazy energy, and motivating music and moves. I recently finished the 12 week program and now have added the advanced TurboFire workouts. Next, I plan on continuing on with Insanity. There are many hybrid programs available combining Beachbody fitness programs to make it unique for you.
4. ALLOW TIME TO SEE RESULTS AND MAKE IT A LIFESTYLE. It may take your body several weeks to respond to your eating and fitness routine and start showing you results. Keep consistent every day and commit yourself to a healthy lifestyle. The benefits of exercise are not just physical. Your attitude will become happier, simple tasks will become easier, the way you treat people will be better, your mind will have more focus and so much more. Change your body, change your attitude, change your life!
Certain medications may affect your ability to lose weight. If you are on track with your nutrition and exercise and have allowed enough time to see results, but still aren't achieving success, it may be time to consult your doctor
Here are a few thoughts I want to share with you to help keep you motivated and successfully achieve your goals.
1. DON'T RELY ON YOUR SCALE TO SEE WEIGHT LOSS. Depending on the type of workout you are doing, you may be gaining muscle, which weighs more than fat and takes up less space. Rather than letting the scale discourage you, test your body fat, use a tape measure to track inches lost in different areas of your body, and notice how your clothes fit to track progress. Inches lost and more toning equals success!
Remember that while you are exercising and your body is adapting to the change, you may be holding more water weight. As your body is learning to store the carbohydrates(glycogen) to fuel your workouts, more water is needed to store and break down the glycogen.
2. CONSUME THE RIGHT AMOUNT OF CALORIES FOR YOUR ACTIVITY LEVEL AND GOALS. You will need proper fuel to keep up with your metabolism and workout routine. Finding a balance with the proper combinations of food groups and portion sizes to support your body's needs will enable best performance and give you the results you want. Increased activity may lead to increased appetite. Focus on the quality of calories and keep a detailed food journal. Everything you eat counts. Severely restricting calories will slow down your metabolism and you won't burn fat as quickly. Your best bet is to consume lots of vegetables, up your protein and limit your grain intake, and drink a lot of water to begin your weight loss journey. If you need help with a meal plan, Team Beachbody Club Membership offers online customized meal planning. Beachbody fitness programs come with a nutrition guide to follow for success. If you need help, contact me at bradfordjob@aol.com or visit my website at www.beachbodycoach.com/bionut.
3. VARIETY IN YOUR WORKOUTS WILL HELP YOUR MUSCLES CHANGE AND KEEP YOU MOTIVATED. Switch up your exercise routine so you don't become bored and your muscles keep changing. One of the best things about Beachbody's fitness programs is that they follow a sequence to give you the best results. All you have to do is follow the program guide and push "play" on your DVD player. I began my Beachbody adventure with the P90X program. I loved the muscle confusion philosophy and quickly saw results. After P90X, I added Brazil Butt Lift and Hip Hop Abs for some variety. I knew it was time for TurboFire, when I wasn't feeling motivated anymore from my routine. TurboFire instantly brought back my love for exercise with its high intensity, crazy energy, and motivating music and moves. I recently finished the 12 week program and now have added the advanced TurboFire workouts. Next, I plan on continuing on with Insanity. There are many hybrid programs available combining Beachbody fitness programs to make it unique for you.
4. ALLOW TIME TO SEE RESULTS AND MAKE IT A LIFESTYLE. It may take your body several weeks to respond to your eating and fitness routine and start showing you results. Keep consistent every day and commit yourself to a healthy lifestyle. The benefits of exercise are not just physical. Your attitude will become happier, simple tasks will become easier, the way you treat people will be better, your mind will have more focus and so much more. Change your body, change your attitude, change your life!
Certain medications may affect your ability to lose weight. If you are on track with your nutrition and exercise and have allowed enough time to see results, but still aren't achieving success, it may be time to consult your doctor
DECIDE to commit to a healthier more active life, Commit to doing what it takes to achieve that, and you will SUCCEED. I am proof that hard work and good nutriton will give you results. I have lost over 100 pounds with beachbody programs and SHAKEOLOGY. Contact me and let me help you get started today www.beachbodycoach.com/bionut
Sunday, June 5, 2011
GETIN FIT WITH JENN: Retrain Yourself to Think Positive
GETIN FIT WITH JENN: Retrain Yourself to Think Positive: "WWW.BEACHBODYCOACH.COM/BIONUT A key element of changing your attitude is changing your self-talk, or internal monologue. Your self-talk is..."
WWW.BEACHBODYCOACH.COM/BIONUT
WWW.BEACHBODYCOACH.COM/BIONUT
Saturday, June 4, 2011
The ABC'c of Genuine HAPPINESS
WWW.BEACHBODYCOACH.COM/BIONUT
www.startcoachingtoday.com/jenniferslovinski
http://www.facebook.com/#!/pages/Coach-Bionut-Jennifer-SLovinski-fan-page/148435728537138
www.startcoachingtoday.com/jenniferslovinski
http://www.facebook.com/#!/pages/Coach-Bionut-Jennifer-SLovinski-fan-page/148435728537138
THE ABC'S OF GENUINE HAPPINESS
Accept your reality.
Be present.
Accept your reality.
Be present.
Be bold.
Create something exciting.
Drink plently of water.
Create something exciting.
Drink plently of water.
Dance
...Excersie daily.
...Excersie daily.
Eat fresh food.
Feal your emotions.
Feal your emotions.
Face fear.
Go outside and face nature.
Go outside and face nature.
Give.
Hug often.
Hug often.
Help others.
Ingnite you passions.
Jump through your comfort zones.
Kiss passionately.
Ingnite you passions.
Jump through your comfort zones.
Kiss passionately.
Keep looking forward.
Laugh. Love.
Laugh. Love.
Learn to let go.
Meditate daily.
Meditate daily.
Make goals.
Never give up on what you want.
Own a pet.
Never give up on what you want.
Own a pet.
Observe beauty.
Pray. Paint. Play an instrument.
Quit a bad habit.
Pray. Paint. Play an instrument.
Quit a bad habit.
Quiet your mind.
Read. Relax. Reinvent yourself.
Smile. Sleep. Simplify.
Take power naps. Talk wisely.
Unleash your strenghts.
Vent. Visualize your dreams.
Walk. Write. Watch the sunset.
Xerox your smile.
Yell less.
Read. Relax. Reinvent yourself.
Smile. Sleep. Simplify.
Take power naps. Talk wisely.
Unleash your strenghts.
Vent. Visualize your dreams.
Walk. Write. Watch the sunset.
Xerox your smile.
Yell less.
Yield to your thoughts.
Zap negativity.
Zap negativity.
America’s Fastest Growing Fitness Business wants YOU to make money 24-7″
WWW.BEACHBODYCOACH.COM/BIONUT
www.startcoachingtoday.com/bionut
America’s Fastest Growing Fitness Business wants YOU to make money 24-7″
...“That’s Right — This business can help you get physically and financially fit…”
Finally a company that got it right! Beachbody spends over 120 MILLION DOLLARS on TV Infomercial’s every year and generates up to 70,000 new customers each week that they assign to the Team Beachbody Coach Network. Customers you can earn money from by joining Beachbody on their mission to get people healthy and fit as an Independent Team Beachbody Coach. We paid out over 31 Million dollars to our coaches in less than 2 years, Team Beachbody is Growing Fast and we’re just getting started!
Did You Know…
Proven Company – Get instant credibility with a powerful company and brand that people trust
Proven Products – Represent a product line that has become a household name being used by movie stars, professional athletes and major recording artists.
Enormous Demand – Obesity is affecting the health of more than 200 Million Men, Women and Children in the US and is becoming a global epidemic.
Financial Freedom – Earn immediate retail commissions while building a long term residual income stream that can reach over 15 million dollars annually.
Do something you’re passionate about, and make money doing it, Become a Beachbody Coach. Inspire others to achieve their goals and enjoy a healthy, fulfilling life. It’s easy. We give you the sales tools, support, training—everything you need to get started. And succeed!
Financial Fitness Begins HERE!
25% off all products
Part time of Full time
Be your own BOSS
No Commute
Very low start-up Cost
No Inventory
Set up your own hours
Potential Tax benefits
Personalized WebSites
A Proven Success Formula
A proven Business system
Sell sought after National Brands backed by 100 million in advertising
Targeted Training and support
Lucrative compensation plan – No Limit on earning potential
One of the only fitness companies making an true benefit in people’s health
We Set You Up From Day One for Success from Day !
Upline Support Second to None!!!
Comprehensive Business Starter Kit
Easy to Follow Business System
Why Join America’s Fastest Growing Business?
Here are some key benefits
Availability! I’m a Full Time Beachbody Coach, call me right now to get all you questions answered. 757-635-7056
Access to me on a daily basis to guide you in building your business. (phone, Instant messenger, email)
Work with a very successful Independant Beachbody Coach
Multiple weekly webinars for training and business building.
A proven system to plug into in order to maximize your growth.
You will have joined the largest and fastest growing team within Team Beachbody.
Team Website with comprehensive training material
Your Beachbody Coach business announced on our Facebook Fan Page!
Will help build your downline -by adding Coaches to you –
Personal Website Setup – I will personally help you set up your own personal website and make sure it’s optimized for search engines.
Facebook Fan Page Setup – I will personally help you set up your own Facebook Fan page complete with products and professional scripts.
*New – 3rd Party Bonus Package – Sign up on Shakeology Home direct and receive my Exclusive 3rd Party Bonus Pack This package has increased my teams personal sales and recruiting. No experience needed, let the videos do the work. Purchased seperately this package would cost more than $100.
For more information on this great oppurtunity please contact me by email bradfordjob@aol.com or by phone 757-635-7056.
www.startcoachingtoday.com/bionut
America’s Fastest Growing Fitness Business wants YOU to make money 24-7″
...“That’s Right — This business can help you get physically and financially fit…”
Finally a company that got it right! Beachbody spends over 120 MILLION DOLLARS on TV Infomercial’s every year and generates up to 70,000 new customers each week that they assign to the Team Beachbody Coach Network. Customers you can earn money from by joining Beachbody on their mission to get people healthy and fit as an Independent Team Beachbody Coach. We paid out over 31 Million dollars to our coaches in less than 2 years, Team Beachbody is Growing Fast and we’re just getting started!
Did You Know…
Proven Company – Get instant credibility with a powerful company and brand that people trust
Proven Products – Represent a product line that has become a household name being used by movie stars, professional athletes and major recording artists.
Enormous Demand – Obesity is affecting the health of more than 200 Million Men, Women and Children in the US and is becoming a global epidemic.
Financial Freedom – Earn immediate retail commissions while building a long term residual income stream that can reach over 15 million dollars annually.
Do something you’re passionate about, and make money doing it, Become a Beachbody Coach. Inspire others to achieve their goals and enjoy a healthy, fulfilling life. It’s easy. We give you the sales tools, support, training—everything you need to get started. And succeed!
Financial Fitness Begins HERE!
25% off all products
Part time of Full time
Be your own BOSS
No Commute
Very low start-up Cost
No Inventory
Set up your own hours
Potential Tax benefits
Personalized WebSites
A Proven Success Formula
A proven Business system
Sell sought after National Brands backed by 100 million in advertising
Targeted Training and support
Lucrative compensation plan – No Limit on earning potential
One of the only fitness companies making an true benefit in people’s health
We Set You Up From Day One for Success from Day !
Upline Support Second to None!!!
Comprehensive Business Starter Kit
Easy to Follow Business System
Why Join America’s Fastest Growing Business?
Here are some key benefits
Availability! I’m a Full Time Beachbody Coach, call me right now to get all you questions answered. 757-635-7056
Access to me on a daily basis to guide you in building your business. (phone, Instant messenger, email)
Work with a very successful Independant Beachbody Coach
Multiple weekly webinars for training and business building.
A proven system to plug into in order to maximize your growth.
You will have joined the largest and fastest growing team within Team Beachbody.
Team Website with comprehensive training material
Your Beachbody Coach business announced on our Facebook Fan Page!
Will help build your downline -by adding Coaches to you –
Personal Website Setup – I will personally help you set up your own personal website and make sure it’s optimized for search engines.
Facebook Fan Page Setup – I will personally help you set up your own Facebook Fan page complete with products and professional scripts.
*New – 3rd Party Bonus Package – Sign up on Shakeology Home direct and receive my Exclusive 3rd Party Bonus Pack This package has increased my teams personal sales and recruiting. No experience needed, let the videos do the work. Purchased seperately this package would cost more than $100.
For more information on this great oppurtunity please contact me by email bradfordjob@aol.com or by phone 757-635-7056.
Monday, May 30, 2011
A little about Coach Jen and beachbody coaching
WWW.BEACHBODYCOACH.COM/BIONUT
This is just a video about how i got started with beachbody and far i have come since i first started working out. It here to motivate you to go for the gold and succeed in whatever you set your mind to. I have done things, like run a half marathon in my goal time, that i never though i could do. If you decide to commit to an exercise program you will SUCCEED. I am so thankful for beachbody and there programs. without them i dont know where i would be now fitness wise. Give beachbody a chance. they have tons of programs and there is something for everyone. Want to save on your program and any thing else you buy sign up as a coach. www.startcoachingtoday.com/jenniferslovinski if you would like to see how great beachbody is and why it really is the best in home business you can join. what other company gives you there customers when you qualify and awards you with trips like a 7 day cruise just for spreading the word and helping end the trend of obesity. It is an awesome company with so many great perks. Join me and lets get you in the best shape of your life all while making a great income part time or full time its your choice. Contact me if you would like to join my team of successful coaches or just want to get a great program to finally reach your goal weight.
in this together
Coach Jenn
My favorite shakeology recipe.
WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut for more information on shakeology and to watch video on this awesome shake. I drink one everyday.
My favorite way to have shakeology "The Healthiest MEal Of the DaY"
1 scoop of chocolate shakeology
1 cup of sugar free almond milk
1 cup of water
1 tsp of glutamine
1 tsp of fiber
2 tbsp of PB2
1 scoop of whey protein powder I use peanut butter flavor
lots of ice
blend and enjoy. If to thick had more water if to thin add more ice. it makes a huge shake this way
Asylum day 14 Speed and Agility
WWW.BEACHBODYCOACH.COM/BIONUT
Shaun T Kicked my butt good this morning. it was day 14 for me almost half way through Asylum. I think I will do another round of asylum when this is done then move on to a P90x asylum hybrid. Its a great workout. you really should add it to your rotation. love me some Shaun T. i got to work out with him in person a couple of months ago. it was awesome. want to get in on it just let me know. I would love to have you join my team of successful coaches and make money while getting in the best shape of your life
Saturday, May 28, 2011
The Law of Attraction and Self Empowerment. Change your thoughts to create the Life of your DREAMS
WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
www.startcoachingtoday.com/jenniferslovinski
http://www.youtube.com/user/GetfitwithJenn
www.shakeology.com/bionut
www.startcoachingtoday.com/jenniferslovinski
http://www.youtube.com/user/GetfitwithJenn
To live in the now and truely enjoy your life you have to learn the law of Atrraction and the power over self empowerment. If you put these two things into play in your daily life you will see great changes happening both mentally, physically, and spiritcally. The Law of Attraction and Self Empowerment are not that hard to incorporate into your daily life. You just have to tweek the way you think.
Law of Attaction is a state of mind. You need to think it, you need to be it, before you can realize it. It is about noticing and being thankful for all the blessing that you have in your life and living in the fullness of life, not in the “lack mentality” or worrying about paying the bills, or saving for a rainy day. You create an energy vibration, based on your thoughts and actions and these vibrations create your present and future life. When you can control your thoughts and actions, you can control present and future life.
Law of Attraction is living in gratitude. It’s a learned habit. If you can catch yourself thinking a negative thought take that negative thought out and replace it with a happy thought. Happy thoughts equal success. Don't Dwell on the bad things in life. This is a practice I have started to do everyday. Be thankful for what you have.
Law of Attraction is living in gratitude. It’s a learned habit. If you can catch yourself thinking a negative thought take that negative thought out and replace it with a happy thought. Happy thoughts equal success. Don't Dwell on the bad things in life. This is a practice I have started to do everyday. Be thankful for what you have.
Monday, May 23, 2011
Why strength training is important?
WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
www.startcoachingtoday.com/jenniferslovinski
www.shakeology.com/bionut
www.startcoachingtoday.com/jenniferslovinski
Did you know that :
Every 10 years of your adult life you lose approximately 5 pounds of muscle and gain 14 pounds of fat. Losing as little as a half a pound of muscle can result in weight gain in form of fat.
Because muscle is active tissue and makes high calorie demands, losing it will put you at a disadvantage. Less muscle means a lower metabolic rate. Research has revealed that the average adult experiences a slight decline in their metabolic rate every year, which exactly parallels their loss of muscle..
A fact that might encourage you to strength train: If 2 to 6 pounds of muscle are added to your body, your metabolic rate will increase by 250 to 500 calories per day, regardless of activity level (imagine losing fat while you sleep, you can do this when you strength train!). I don’t know about you, but raising the metabolic rate while sleeping..that appeals to me!! There is a reason Chalean says "muscle is the fountain of youth". Not only do you look good when you have muscle but you can eat more. WHo does not want to beable to eat more food. That is the one down fall of being on a diet. People always complain that they are hungry. Well here is an idea folks Pump some Iron. Oh and ladies guess what it won't bulk you up. That is a misconseption. Lifting weights is a good thing. yOu will not bulk up you will get smaller. muscle is more compact then fat. Need help picking a program to start with just ask. I have several that can really start you down the right track.
Every 10 years of your adult life you lose approximately 5 pounds of muscle and gain 14 pounds of fat. Losing as little as a half a pound of muscle can result in weight gain in form of fat.
Because muscle is active tissue and makes high calorie demands, losing it will put you at a disadvantage. Less muscle means a lower metabolic rate. Research has revealed that the average adult experiences a slight decline in their metabolic rate every year, which exactly parallels their loss of muscle..
A fact that might encourage you to strength train: If 2 to 6 pounds of muscle are added to your body, your metabolic rate will increase by 250 to 500 calories per day, regardless of activity level (imagine losing fat while you sleep, you can do this when you strength train!). I don’t know about you, but raising the metabolic rate while sleeping..that appeals to me!! There is a reason Chalean says "muscle is the fountain of youth". Not only do you look good when you have muscle but you can eat more. WHo does not want to beable to eat more food. That is the one down fall of being on a diet. People always complain that they are hungry. Well here is an idea folks Pump some Iron. Oh and ladies guess what it won't bulk you up. That is a misconseption. Lifting weights is a good thing. yOu will not bulk up you will get smaller. muscle is more compact then fat. Need help picking a program to start with just ask. I have several that can really start you down the right track.
Sunday, May 22, 2011
Be paid to be fit and loose weight with shakeology
WWW.BEACHBODYCOACH.COM/BIONUT
www.startcoachingtoday.com/jenniferslovinski
www.shakeology.com/bionut
www.startcoachingtoday.com/jenniferslovinski
www.shakeology.com/bionut
Who doesn't want to be healthy and fit and have the best tasting nutritional supplement available to them. it has been featured in O magzine and on Opera a couple of weeks ago. Shakeology® is certified low glycemic Why its 24 GI rating matters to you: The results are in. Shakeology® is now certified low glycemic. It’s another stamp of approval that Shakeology is good for you. But that’s not all. Shakeology came in at just 24 on th...e glycemic index (GI). A number that’s very low and something to be excited about. What’s the glycemic index? Simply put, the glycemic index is a way to measure how carbohydrates react in your blood. When you eat carbs, your blood sugar level rises anywhere from a little to a lot. The GI uses a scale of 0 to 100, with higher numbers given to foods that cause the most rapid rise in blood sugar. High blood sugar drives your body to produce more insulin. High-GI foods cause the body to produce higher levels of insulin but sometimes too much. This gives you an energy burst, known as a “sugar rush.” It feels good at first, but then your blood sugar drops rapidly to lower than normal levels, known as a “crash.” Eating low-GI foods is a smart way to avoid the “sugar rush and sugar crash” cycle. And they’re good for you because they stabilize blood sugar and insulin levels. Here’s why: Foods with a high-GI (above 70) include white bread, pretzels, French fries, and most processed foods. Eating these foods triggers a rapid rise in blood sugar and insulin levels, which: 1.Encourages your body to store fat 2.Creates a cycle of hunger pangs and feeling unsatisfied 3.Causes an energy crash that leaves you irritated and tired 4.Can lead to high blood pressure, fluid retention, and diabetes Foods with a low-GI (under 55) include spinach, oatmeal, peanuts, and Shakeology. Consuming these foods helps stabilize blood sugar and insulin levels, which: 1.Increases levels of glycogen, a hormone that causes body fat to be burned 2.Gives you a feeling of satisfied hunger 3.Helps balance moods 4.Reduces the risk of heart disease, helps control diabetes, and positively affects the aging proces Believe it or not, Shakeology’s GI rating of 24 is much lower than most fruits, some vegetables, and pretty much every processed food ever made. It keeps your sugar levels in check while supplying nutrition that satisfies, energizes, and helps promote good health. Sign up for shakeology on Hd and get free shipping, free workouts, and free cup and get a free coach to help you reach your goal that would be me. sign up as a coach and get the wholesale price of 25% off and make money while you do it www.shakeology.com/bionut www.startcoachingtoday.com www.beachbodycoach.com/bio   |
Wednesday, May 18, 2011
No One can Keep you down but yourself Napoleon HIll Is a Smart man
WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
www.startcoachingtoday.com/jenniferslovinski
No one can keep you down but yourself.
Have you ever felt that sometimes you are your own worst enemy? We all have moments when, no matter how hard we try, things just don't seem to work out right, when everything goes wrong, and we have no one to blame but ourselves. But, just as you may sometimes be your own worst enemy, you can also be your own best friend. The transition usually occurs when you realize that the only person on earth who can determine your failure or success is you yourself. You may discover your best friend when you develop the maturity and strength of character to accept yourself for the person you are and to take the actions necessary to become the person you wish to be. When you analyze yourself objectively, you can begin to build upon your strengths and compensate for your weaknesses. When you do, you will realize that the only person who stands in the way of your success is you.
This is great advice from a great Man Napoleon Hill. You can do anything that you put your mind to. You Are Stronger then You think you are and all you have to do is look Deep inside and when you think you can go on no more Dig Deep and That is when you find out what you are really made of.
www.shakeology.com/bionut
www.startcoachingtoday.com/jenniferslovinski
No one can keep you down but yourself.
Have you ever felt that sometimes you are your own worst enemy? We all have moments when, no matter how hard we try, things just don't seem to work out right, when everything goes wrong, and we have no one to blame but ourselves. But, just as you may sometimes be your own worst enemy, you can also be your own best friend. The transition usually occurs when you realize that the only person on earth who can determine your failure or success is you yourself. You may discover your best friend when you develop the maturity and strength of character to accept yourself for the person you are and to take the actions necessary to become the person you wish to be. When you analyze yourself objectively, you can begin to build upon your strengths and compensate for your weaknesses. When you do, you will realize that the only person who stands in the way of your success is you.
This is great advice from a great Man Napoleon Hill. You can do anything that you put your mind to. You Are Stronger then You think you are and all you have to do is look Deep inside and when you think you can go on no more Dig Deep and That is when you find out what you are really made of.
Wednesday, May 11, 2011
Change your thoughts change your life
WWW.BEACHBODYCOACH.COM/BIONUT
www.startcoachingtoday.com/jenniferslovinski
www.shakeology.com/bionut
www.startcoachingtoday.com/jenniferslovinski
www.shakeology.com/bionut
Many people nowadays tell us to change our thoughts to change our life. But is it that easy? I think success instead of failure and – snip – there it is.
I think money instead of debt and – snip – there it is. Would be nice – wouldn’t it? Unfortunately it doesn’t work this way. Change your thoughts is an essential step into a better life, but this does not mean it is enough or even the main work.
You have to change your thoughts not only one time, you have to make it a habit to think positive – to think success – to think money – to think health. If it is true that thoughts become things, than we created our results. And if we are not content with our results, we probably have to change our thoughts to change our life to get better results. But I personally believe that sounds a lot easier than it is.
First of all, we are used to think negative. If we stand in a queue, it is the slowest one. If we plan for a day off in the nature it starts raining. If we try to get a certain job, another one will be promoted before us etc. etc. Do you know such thoughts? No one of us is free from such thinking. We are used to expect the worst – so we are not disappointed if it happens.
Isn’t it crazy to use our time with imaging bad scenarios and expectations that probably never comes? Instead of enjoying our time, at least before a certain scenario occurs, we spoil us our days with worries about things that can happen or not happen in an indefinite future.
Actually we are not finally certain, whether changing your thoughts will change your life alone – but it will improve your chances and you will be happy at least before any misfortune will occur. And if we are lucky, this misfortune will never come because in our thoughts – in our imagination we have no space for it. Who knows? Change your thoughts to change your life – finally it is worth a try.
To focus on the good things in life will help us to see those good things, when they come along the path. Everything’s there all the time – black and white, good and bad, night and day, love and hate, laughing and crying, peace and war – everything’s there all the time. The quality of our life depends on the things we focus on. So change your thoughts will finally help you to recognize the good things in your life – they exist but we don’t see them sometimes.
Life will be the same perhaps, but if you change the way you look at it, it will appear to you completely different. Remember you can have the the life you want you just have to envision it and do everything in your power to make that dream life become a reality. I work on this every day. The life of my dreams is not the one I am living. Every action I take moves closer to that dream life.
What are you doing to make your dreams a reality?
Sunday, May 1, 2011
want to know what beachbody coaching is all about watch the webinar tonight
WWW.BEACHBODYCOACH.COM/BIONUT
want to know what beachbody coaching is all about. turn in to the oppurtunity webinar to watch and be entered to win a copy of asylum.
want to know what coaching is about tune in tonight at 10pm est and learn. http://ow.ly/4KKFO
chance to win asylum. watch and join me
just click the link for all the info and tune in when it starts
let me know if you can attend. i would love to have you join my team
want to know what beachbody coaching is all about. turn in to the oppurtunity webinar to watch and be entered to win a copy of asylum.
want to know what coaching is about tune in tonight at 10pm est and learn. http://ow.ly/4KKFO
chance to win asylum. watch and join me
just click the link for all the info and tune in when it starts
let me know if you can attend. i would love to have you join my team
Friday, April 29, 2011
Curse you muffin Top go away
WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
www.startcoachingtoday.com/jenniferslovinski
www.shakeology.com/bionut
www.startcoachingtoday.com/jenniferslovinski
AHHHHHHHHH my muffin top will not go away. Does this sound familiar?
Belly fat is a deep visceral fat that is the most difficult fat to lose. It is impossible to spot-reduce. But once you begin to lean-out, you should start to lean-out all over, including your midsection. the two least efficient ways of losing your abdominal fat are the two things most people do: cardio and sit-ups. Cardio is good for your heart and lungs, and sit-ups will develop your core strength. However, there is limited benefit beyond that.
Everyone has abdominal muscle, it’s just impossible to see under layers of body fat. You need to reduce your body-fat percentage in order to develop that six pack, and the most efficient and effective method to lean-out is through diet and weight training. Definitely continue with the cardio and core training for the aforementioned reasons. However do not over do the cardio and neglect the strength training. Strength training is the only way to get that lean toned body and mid section that you seek.
Your diet is key in abdominal weight loss - not just calorie counting, but the kind of calories you consume. You should be increasing your protein intake while decreasing the amount of carbs you eat. A high protein/ low-glycemic diet works best to reduce that muffin top. Strength training needs to be done at least 3 times a week to start to increase your lean muscle tissue. For every pound of muscle that you gain, your resting metabolic rate is burning an additional 50 calories a day. The more muscle you gain the more efficient your body becomes at burning that belly fat and leaning out. Give yourself 3 months of dedicated weight lifting while adhering to a calorie-restricted diet, and you should see a significant change in that dreaded muffin top that we all hate.
Friday, April 22, 2011
STOP the MINDLESS EATING, what to do when hunger strikes and it’s not time to eat
WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
STOP the MINDLESS EATING, what to do when hunger strikes and it’s not time to eat.
You try to eat right, you plan your meals and the times to have them. You know how not to overeat during meals. You know the right foods to have with your meals and you know your doing good with your diet and overall meal planning, but wait! It’s not time for a meal yet! Not now! But I have hunger pangs and I have them now! I don’t want to wreck all my efforts to eat right but I have to eat right now! Is there anything I can do to get rid of these hunger pangs and not feel guilty about it? Well, there are some little things you can do in this crisis situation that will not only help curb those hunger pangs but be of some benefit to your overall daily plan as well. Here are some tips that will come in handy and will keep your diet in check as well.
For starters, keep busy. Read a book, call a friend, go for a walk, work on a puzzle or clean some part of your house. Keeping busy will often fend off those hunger pangs until your next mealtime. Make sure you drink plenty of water throughout the day. Often hunger pangs are really your body’s way of signaling thirst. If you drink enough water daily you will likely feel less hunger pangs. Also try to take a good multivitamin every day. Sometimes your body may signal hunger pangs due to a lack of certain nutrients. If you feel hungry between meals, try waiting for 10 minutes and see if the feeling goes away. In a lot of cases, they will be a false alarm and they will subside by the time 10 minutes passes. If all else fails, try these little snack ideas that will stop the hunger pangs without the guilt. Try a handful of fat-free chips with a little salsa. May be a half cup of raw veggies like carrots, bell peppers, broccoli, celery and such. Perhaps 3-4 teaspoons of low fat cottage cheese or yogurt would be a better choice for you. One cup of fat-free popcorn or a handful of pretzels would also be good choices. Just remember this, when simply curbing hunger pangs between meals or at night time and you must snack to relieve them, it only takes a very small amount of whatever you choose to do the job and by the time they come back, it will probably be about meal time or bed time anyway so you will have cured the problem without taking a blow to your daily diet plan. Also people who think that three meals a day is the way to go are sadly mistaken. You need to be eating 5 to 6 small meals a day spaced out about every three hours. Never go longer then four hours between meals or you metabolism will slow down. You want your metabolism to run at its highest peak all day when we are trying to lose weight.
Follow these helpful tips and you will soon end the mindless eating that we all have issues with. I also like to post sticky notes in areas of the house that I am know to go to when I think I want something to eat and I know it’s not time. Things like do you need that? Is this going to get you in that Bikini? Anything that will trigger me to stop and think before I eat .
www.shakeology.com/bionut
STOP the MINDLESS EATING, what to do when hunger strikes and it’s not time to eat.
You try to eat right, you plan your meals and the times to have them. You know how not to overeat during meals. You know the right foods to have with your meals and you know your doing good with your diet and overall meal planning, but wait! It’s not time for a meal yet! Not now! But I have hunger pangs and I have them now! I don’t want to wreck all my efforts to eat right but I have to eat right now! Is there anything I can do to get rid of these hunger pangs and not feel guilty about it? Well, there are some little things you can do in this crisis situation that will not only help curb those hunger pangs but be of some benefit to your overall daily plan as well. Here are some tips that will come in handy and will keep your diet in check as well.
For starters, keep busy. Read a book, call a friend, go for a walk, work on a puzzle or clean some part of your house. Keeping busy will often fend off those hunger pangs until your next mealtime. Make sure you drink plenty of water throughout the day. Often hunger pangs are really your body’s way of signaling thirst. If you drink enough water daily you will likely feel less hunger pangs. Also try to take a good multivitamin every day. Sometimes your body may signal hunger pangs due to a lack of certain nutrients. If you feel hungry between meals, try waiting for 10 minutes and see if the feeling goes away. In a lot of cases, they will be a false alarm and they will subside by the time 10 minutes passes. If all else fails, try these little snack ideas that will stop the hunger pangs without the guilt. Try a handful of fat-free chips with a little salsa. May be a half cup of raw veggies like carrots, bell peppers, broccoli, celery and such. Perhaps 3-4 teaspoons of low fat cottage cheese or yogurt would be a better choice for you. One cup of fat-free popcorn or a handful of pretzels would also be good choices. Just remember this, when simply curbing hunger pangs between meals or at night time and you must snack to relieve them, it only takes a very small amount of whatever you choose to do the job and by the time they come back, it will probably be about meal time or bed time anyway so you will have cured the problem without taking a blow to your daily diet plan. Also people who think that three meals a day is the way to go are sadly mistaken. You need to be eating 5 to 6 small meals a day spaced out about every three hours. Never go longer then four hours between meals or you metabolism will slow down. You want your metabolism to run at its highest peak all day when we are trying to lose weight.
Follow these helpful tips and you will soon end the mindless eating that we all have issues with. I also like to post sticky notes in areas of the house that I am know to go to when I think I want something to eat and I know it’s not time. Things like do you need that? Is this going to get you in that Bikini? Anything that will trigger me to stop and think before I eat .
Wednesday, April 20, 2011
Sunday, April 17, 2011
healthy eats, Protein carrot cake bars and Brownie Protein Bars
WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
Ok folks as promised here ya go. I made both of these this evening and they are both very yummy. FYI they are not super sweet so if you want something sweeter i would suggest adding another 1/4 cup of splenda to each recipe. just make sure you remember that the nutritional content will change. 1 packet of splenda has about 3 carbs. it says calorie free but its really not
please go try these. i made them to take the place of my sweet tooth. if you can not find oat flour you can just make your own from oats that you grind up in the food processor. just turn them to powder and you will be fine.
enjoy
Carrot Cake Protein Bars
Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 grams
www.shakeology.com/bionut
Ok folks as promised here ya go. I made both of these this evening and they are both very yummy. FYI they are not super sweet so if you want something sweeter i would suggest adding another 1/4 cup of splenda to each recipe. just make sure you remember that the nutritional content will change. 1 packet of splenda has about 3 carbs. it says calorie free but its really not
please go try these. i made them to take the place of my sweet tooth. if you can not find oat flour you can just make your own from oats that you grind up in the food processor. just turn them to powder and you will be fine.
enjoy
Carrot Cake Protein Bars
Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 grams
Ingredients:
- 1 cup oat flour
- 2 scoops vanilla whey protein
- 2 tsp cinnamon
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/8 tsp allspice
- 1/8 tsp nutmeg
- 4 egg whites
- 3/4 cup Splenda, Truvia, or Ideal
- 8 oz baby food carrots
- 4 oz water
1. Preheat oven to 350 degrees.
2. Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.
3. Mix egg whites, Splenda, Truvia, or Ideal, baby food carrots and water (optional) in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 20-30 minutes.
Makes 16 squares, 2 squares per serving
Chocolate Protein Bars
Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams
Ingredients:
1 cup Oat Flour
4 Egg Whites
2 scoops Vanilla Whey Protein Powder
½ cup Splenda, Truvia, or Ideal
½ tsp Baking Soda
¼ tsp Salt
8oz Berry flavored Baby Food
3 tbsp Baking Cocoa
4oz Water
Directions:
1. Preheat oven to 350 degrees.
2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby Food,Water) together in a medium sized bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray cooking dish with a non stick butter spray and add batter to dish.
6. Bake 20-30 minutes in oven.
Makes 16 squares, serving size=2 bars.
Thursday, April 14, 2011
WHAT IS A CALORIE?
WWW.BEACHBODYCOACH.COM/BIONUT
WWW.SHAKEOLOGY.COM/BIONUT
WWW.SHAKEOLOGY.COM/BIONUT
Calorie. We have all heard that word, right? Empty calorie, reduced calorie, cutting calories, bad calories, counting calories...but do we even know what a calorie is?
Definition - a calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit). One calorie is equal to 4.184 joules, a common unit of energy used in the physical sciences.
Wow, fascinating, it raises water 1 degree...woo-hoo...(can you get the sarcasm that I'm laying down?) Now, I'm sure that is great information for somebody, somewhere, but to me, it means nothing. What I do like knowing is that 1 pound = 3500 calories. Now that's the good stuff! That's the kind of information on the calorie I need to know!
Weight loss is a very simple equation; more calories get used than go in = weight loss. Let's say you are a woman who normally eats 2000 cal/day. If you reduced your intake to 1500 cal/day you would lose 1 pound in 7 days. Now let's say you also worked out and used an extra 500 cal/day. You would be losing 2lbs/ week! The same goes in reverse. If you are consuming more calories than you are expending, you will gain weight; it's just a fact.
Not sure how many calories you need per day? There are many websites that have calorie calculators to find out just that! All these are just an estimate. To know the exact amount you burn is a little harder. I personally use the bodybugg. The thing is awesome and shows you just how many calories you are burning even while you are sleeping. It takes all the guess work out of losing weight. I love my bugg. Knowing how many calories you need per day is a great step to weight loss and a healthier you. When you know what your body needs, you can supply it with the proper nutrition and the right amount of it!
Remember that achieving the body you want is 80% nutrition and diet, and 20% physical activity. You can exercise hours a day but if you fuel your body with crap that is what you will get. Remember you are what you eat. Summer will be here before you know it and if you want that Bikini body of your dreams start fueling you body with the proper nutrition. Need tips just ask. I have lost over a 100 pounds to I know a little about calorie counting and proper nutrition.
Good luck
Tuesday, April 12, 2011
Why it is Important to set Goals
WWW.BEACHBODYCOACH.COM/BIONUT
Do you know exactly what you want in life? Do you have plans and goals? Are they concrete or just wishful thinking? Whatever you want to do, be or have in life begins with knowing exactly what you want. This may sound basic but ignore this vital first step. If you don’t know what you want how can you ever expect to achieve the life of your dreams. Set goals for yourself and don’t just keep your goal list in your head. Write your goals down on paper. You may ask why is writing my goals down so important.
First, setting a goal on paper brings clarity and focus to it. There is a saying "Whatever you Focus on will grow." If you only focus on what is currently happening in your life, that is what will grow. If you begin to gather your mental energy together to focus on what you want for your future, then you create something new, rather than more of "what is."
There is great power in the act of writing your goals on paper, of focusing your thoughts on whatever you want to be, do or have. Chalene Johnson is big on keeping a to-do list and focusing on your push goals.
So how do you decide what you really want?
Begin by thinking about what is important to you. It's a big world out there with millions of choices in it. Do you want financial freedom? Do you want a new house, a new job? Perhaps you'd like to make money doing something you love. For me it’s a combo of all of those things.
The first question you have to ask yourself is "Why do I want this? How will my life be different if I achieve this goal?" Notice how you feel in response to this question. If you say you want financial freedom, exactly WHY do you want that? What would it mean to you?
Sometimes we say we want things because we have been conditioned to believe they are important. The idea of setting a goal is so you can find out what is important to you, not to your parents or friends or what you've seen in the media about what people should want. Last year I set a goal to compete in a half marathon. I didn’t do this to impress anybody. I did this for me. I did this to prove to myself that I could do it.
Next, make a list of whatever comes into your mind. It could be 100 things you want to be, do or have. Go over the list and pick out some highlights that feel most important to you. Do they have a theme? Perhaps you see things on your list like "spend more time with my children" or "take trips with my spouse." If you see a trend, what would make it possible for you to do one thing that might lead to all these others?
When you see trends emerge, write these on another list. Try to rank them in the order of importance. If you have one very big goal, ultimate goal, that will take care of all the others by achieving it, like, say, "financial freedom", what steps could you take to get there? Don't focus on the "how" but focus on the end result.
The steps you take to achieve your ultimate goal are also goals in themselves. As you achieve these smaller goals, you will be inspired by your actions to continue.
Now comes the fun part. Visualize yourself achieving your goal. What will my life look like if I achieve my goals. Ask yourself this question each day, in the morning and at night before you go to bed. Dream of reaching your goal and how you will feel when you achieve it.
As you go through out your day listen to your inner voice. Be ready to follow whatever signs you receive. Think of ways to make your goals become reality. Is there a way you could do something you love or follow a passion part-time? Do whatever it takes to carry you to your goal. Keep a separate list of goals achieved and refer back to it often. Be thankful for each goal you achieve. Remember anything worth having never comes easy. I push myself every day and everything I do moves me closer to my push goal. From here on out decide what you want and go after it. There are no short cuts to success. It takes hard work and dedication to achieve the things you desire in life.
Now I challenge you what are you goals? Decide what you want, Commit to doing whatever it takes to achieve your goals, and you will Succeed.
Monday, April 11, 2011
NEW YEARS IS GONE, SPRING IN HERE, A 2ND CHANCE FOR A NEW YOU
WWW.BEACHBODYCOACH.COM/BIONUT
"3, 2, 1...Happy New Year!" Remember hearing this not that long ago? It signals the end of one year and a new bright beginning for another. And of course with New Years comes...say it with me...New Year's RESOLUTIONS!
So let me ask you this. Were you one of the millions of people that decided that very next day, January 1st, you were going to change your life? Were you motivated and excited and knew that this year would be the year for you to lose weight, quit smoking, stop drinking, eat better, etc.? You just knew nothing was going to stop you. You were going to be on fire, and crazy focused on your goal having nothing else in your sights but the sweet vision of victory...this time you were going to do it!
Now fast forward. How's that working out for you? If you're like most people your motivation starts to fade as life "gets in the way". Don't worry...you are not alone. While 52% of all of the participants in a resolution study believed that they would accomplish their goals, only 12% actually achieved them.
Now don't fret. Although New Year's may be long gone, we now have another chance. It's a little thing I like to call Spring, and in my opinion, it's the perfect time to make real changes. There's a noticeable change in the weather, the trees are coming back to life, the birds are singing, and the flowers start to bloom; why not jump right on that bandwagon of change and ride it all the way home?
To kick off this new adventure I have declared a holiday; a Spring "New Year's Eve" if you will. I call it "I-Blew-It-With-New-Years-But-Now-It's-Spring" day! It's a day of celebration and mapping out changes for our lives. This is your time! This time you are going to make the changes you so desire. This time you will succeed!
First: Decide on one goal at a time. If you want to eat better, exercise, quit smoking, spend more time with the family, get a raise, take more vacations...well, how can you even figure out where to start? Pick one.
Second: Set realistic goals. The goals need to be small and be able to really be worked into your life. If you don't have time to work out two hours a day but can manage thirty minutes on your lunch hour, that's what you aim for!
Third: Make a plan. Now that you have one single goal in mind, make a plan to accomplish it. Write it down, make it realistic, and set short term goals. One of my favorite authors, Brian Tracy, says to "focus on one goal and do something each and every day that works toward that goal".
Fourth: Expect setbacks. Life is full of sucker punches and curve balls; you have to expect these and know that if (and when) you get thrown off track you can just as easily jump right back on. Do not wait until a new week or month to "start again", start immediately. If you splurged on a big (unhealthy) lunch, don't get over-emotional about it, just hop back on board with a healthy dinner that evening.
Now that you have the tools, I want you to go forth and conquer! You can do this, I promise you. You are stronger than you think and can accomplish anything you set your mind to. Just take it slow, focus on one goal at a time and do something every day that gets you closer to that goal. New Year's is over but I-Blew-It -With-New-Years-But -Now-It's-Spring Day is here and it's your new start to ROCK IT!
Sunday, April 10, 2011
Yummy Pumpkin Pie stovetop oatmeal
Todays Breakfast of choice
CREAMY STOVETOP PUMKIN OATMEAL
1/3 CUP OLD-FASHIONED OATS
1/2 SCOOP OF ISOPURE ZERO CARB VANILLA PROTEIN POWDER
3/4 CUP WATER
1/4 CUP VOSKOS GREEK YOGURT
1/4 CUP CANNED PUMPKIN
2 TBSP TORANI SUGAR FREE PUMPKIN PIE SYRUP OR GINGERBREAD
DASH PUMPKIN PIE SPICE
5 GRAMS OF DATES CHOPPED
DIRECTIONS
COOK OATS PER DIRECTIONS
STIR IN PUMPKIN, PROTEIN POWDER, SYRUP, AND SUGAR SUBSTITUTE IF NEEDED
ONCE THOROUGHLY HEATED REMOVE FROM HEAT AND STIR IN YOGURT
TOP WITH CHOPPED DATES
MIX IN BEFORE SERVING
NUTRITION
CALORIES 218
CALORIES FROM FAT 22.5 GRAMS
FAT 2.5 GRAMS
CHOLESTEROL 5MG
SODIUM 120 MG
TOTAL CARBS 27.46
DIETARY FIBER 5.43 GRAMS
SUGARS 6.95 GRAMS
PROTEIN 22.92 GRAMS
THIS WAS SO YUMMY. GIVE IT A TRY.
WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
SHAKEOLOGY THE HEALTHIEST MEAL OF THE DAY. REPLACE ONE MEAL A DAY WITH A DELICIOUS SHAKE AND LOOSE WEIGHT, AND INCREASE ENERGY. LOWER CHOLESTEROL TOO
CREAMY STOVETOP PUMKIN OATMEAL
1/3 CUP OLD-FASHIONED OATS
1/2 SCOOP OF ISOPURE ZERO CARB VANILLA PROTEIN POWDER
3/4 CUP WATER
1/4 CUP VOSKOS GREEK YOGURT
1/4 CUP CANNED PUMPKIN
2 TBSP TORANI SUGAR FREE PUMPKIN PIE SYRUP OR GINGERBREAD
DASH PUMPKIN PIE SPICE
5 GRAMS OF DATES CHOPPED
DIRECTIONS
COOK OATS PER DIRECTIONS
STIR IN PUMPKIN, PROTEIN POWDER, SYRUP, AND SUGAR SUBSTITUTE IF NEEDED
ONCE THOROUGHLY HEATED REMOVE FROM HEAT AND STIR IN YOGURT
TOP WITH CHOPPED DATES
MIX IN BEFORE SERVING
NUTRITION
CALORIES 218
CALORIES FROM FAT 22.5 GRAMS
FAT 2.5 GRAMS
CHOLESTEROL 5MG
SODIUM 120 MG
TOTAL CARBS 27.46
DIETARY FIBER 5.43 GRAMS
SUGARS 6.95 GRAMS
PROTEIN 22.92 GRAMS
THIS WAS SO YUMMY. GIVE IT A TRY.
WWW.BEACHBODYCOACH.COM/BIONUT
www.shakeology.com/bionut
SHAKEOLOGY THE HEALTHIEST MEAL OF THE DAY. REPLACE ONE MEAL A DAY WITH A DELICIOUS SHAKE AND LOOSE WEIGHT, AND INCREASE ENERGY. LOWER CHOLESTEROL TOO
Wednesday, April 6, 2011
MY MUST HAVES FOR A HEALTHY KITCHEN
WWW.BEACHBODYCOACH.COM/BIONUT
As many know I was not always the thin put together person that I am today. I for many years was the constant yo-yo dieter. I tried every pill, potion, or crazy piece of exercise equipment that came out. I am sad to say I even had the thigh master. If it was advertized in a magazine or on the television I would give up hard earned money in hopes that it would be the right fit for me. However I learned the hard way that if its seems to easy then it probably is. Being fit and healthy takes dedication and determination. I have been as small as a size 6 and at my heaviest a size 22. I have been every size in between. When I say I know what you are going through I truly mean it. It’s still a battle for me. But my health and how I feel physically keeps me from indulging in things that I know do nothing for me. I had to change my mind set and stop rewarding myself with food but reward myself with positive things.
I love to run. I completed a half marathon last year. Something I never thought I would be able to do but I did. I reward myself with new workout clothes, new shoes and whenever a new workout program comes out from beachbody I grab it. I schedule my workouts everyday and never miss one. If I say I am going to do something I follow through. I am proud to say that I am almost 38 and have never felt better in my life. Nothing tastes as good as being fit and healthy feels. I remind myself of this every day. However there are food choices you can make that help curb your desire for unhealthy food .
Over the years I have found several things that still allow me to eat what I want but in a healthier way. Stop telling people you are on a diet. Diets don’t work. Instead commit to a healthier lifestyle. It takes 21 days to create a habit. So commit to eating healthier and exercising everyday for the next 21 days. Once you see how wonderful you feel and how much energy you have you will not want to go back to your unhealthy ways.
Here are some of my kitchen staples that I keep on hand at all time.
Capella drops, these are calorie free and offer a lot of flavor. They come in every flavor you can think of such as cheesecake flavor, and blueberry crumble to name a few and make great addictions to oatmeal and protein shakes
Torani sugar free flavored syrups. Peanut butter and chocolate chip cookie dough are my favorite. Love them in my protein shakes.
Old fashioned oatmeal. There are so many ways you can have oatmeal. Think outside the box. You can bake it and add many things to it and have a delicious breakfast for less then 250 calories and have the right protein, carb, to fat ratio. Some tasty recipes to come later like Soma bakes oatmeal. And it does taste like a girl scout cookie
Shirataki noodles also called miracle noodles. Love these. They give the texture of noodles but no calories. I keep these on hand all the time. I never eat pasta anymore
Whey protein powder- I keep a supply of this on hand and in many flavors. I have peanut butter, banana, vanilla, chocolate, cookies and cream, cinnamon bun, apple pie , all delish. If you have never tried whey protein you should. I have a protein shake every night as my 5th meal. Eating lean protein before bed keeps your body from eating its muscle while you sleep. This is a must for someone who is trying to build lean muscle mass
Egg whites in the carton, I stock pile on these love them
Truvia, and stevia flavored drops. If at all possible try to start using more natural sugar alternatives. It is hard even for me but I try every day. I recently starting using the stevia drops and Truvia and I am proud to say that they taste pretty good.
Shakeology- this is always one of my meals for the day, sometimes its breakfast or lunch, sometimes it’s a snack. It’s the best nutritional shake on the planet www.shakeology.com/bionut to see what it’s all about.
PB2 love the stuff, it’s a peanut butter addicts greatest find. Only 45 calories in 2 tablespoons and tastes like real peanut butter. I keep tons of this in my pantry
walden farms condiments. They are calories free and taste so good. I love the Carmel dip, chocolate Dip, BBQ sauce, Peanut spread, maple syrup, chocolate syrup, and carmel syrup.
Incorporate some of these delicious alternatives into your kitchen and eating plans and you will be on your way to a healthier lifestyle. Small changes add up so switch out a few of your higher calorie items for ones that satisfy your taste buds for a fraction of the calories and fat.
REMEMBER EVERYTHING IN MODERATION.
Portion control its Important
WWW.BEACHBODYCOACH.COM/BIONUT
Portions are some of the hardest things to control. It is fairly simple to think, no cookies but when it comes to 2 cookies, what is 1 more cookie? Looking to use leftovers but do not want to eat them all? Here are some tips to control your portions and help you lose weight.
Here are 10 Tips that may help with Portion control and lets face it when trying to loose weight its all about Portion control and keeping your calories in check.
1. Break down all leftovers into single serving meals and store them that way. This way when you pick them out of the refrigerator you are not tempted to eat more than one serving.
2. Salad, just the lettuce and vegetables, are very low in calories and very high in proteins and fibers. This will fill you up and limit the amount of other food you eat. Feel free to eat as much as you want, but use as little topping as possible.I eat a salad with my dinner every night. I also you a low calorie dressing.
3. Break up the snacks into individual sized bags and keep them out of reach. You are less likely to get up and eat multiple bags of chips than you are to clean out a single large bag that is right next to you. I portion out all my snacks as soon as i bring them in the house and put them in ziploc bags. its makes it easy to just grab them when i get hungry in between meals and the calories are controled this way
4. Eat small snacks and meals throughout the day. To do this, break the food up into portions while making it and then eat one portion every few hours, as opposed to eating one large meal and being hungry later. Five to six small meals is best when trying to loose weight
5. Do not place the food in front of you while you are eating. Instead, serve the food in a different room than you are eating. Eat in the living room but dish out the food in the kitchen. Out of sight, out of mind. I usually dish out my food and then put everything in containers and put it away. out of site out of mind.
6. Use a vegetable as a main course and meat as a side dish. This will limit how much meat you eat and increase your intake in healthy vegetables. This is good for decreasing fat and calorie intakes. I always do 3/4 my plate with low calories veggies. a serving of protein is about the size of your palm.
7. When eating out, designate half of the food as take home before you even start to eat. This way it is off your plate and away from your fork. This will also limit the size of dinner, making it a great way to limit calories.
8. If possible, order off the senior or the kids menu. These foods are smaller in size and they are often cheaper. If that is not possible, consider ordering a half or lunch sized meal.
9. Indulge in a small amount of forbidden foods every now and again. This does not mean eat a whole box of girl scout cookies (my diet un-doer) but rather have just the serving size and hide the box after that.
10. Drink plenty of water with your meal or snack. Often times the water is what your body is really craving, but since thirst is ignored and hunger is satisfied, the body says it is hungry instead of thirsty. In addition, the water will make you feel more full. I drink at least 100 onces of water a day. sometime more depending on what my fitness program was for the day
Enjoy these little hints to help you maintain a healthy portion controlled diet. Remember, even if you do not follow a diet, simply by eating less you can lose weight. Incorporate some of these tips and you will start to see some weight drop off. Make small changes that will stick. Don't think of it as a diet think of it as a healthy lifestyle change
Portions are some of the hardest things to control. It is fairly simple to think, no cookies but when it comes to 2 cookies, what is 1 more cookie? Looking to use leftovers but do not want to eat them all? Here are some tips to control your portions and help you lose weight.
Here are 10 Tips that may help with Portion control and lets face it when trying to loose weight its all about Portion control and keeping your calories in check.
1. Break down all leftovers into single serving meals and store them that way. This way when you pick them out of the refrigerator you are not tempted to eat more than one serving.
2. Salad, just the lettuce and vegetables, are very low in calories and very high in proteins and fibers. This will fill you up and limit the amount of other food you eat. Feel free to eat as much as you want, but use as little topping as possible.I eat a salad with my dinner every night. I also you a low calorie dressing.
3. Break up the snacks into individual sized bags and keep them out of reach. You are less likely to get up and eat multiple bags of chips than you are to clean out a single large bag that is right next to you. I portion out all my snacks as soon as i bring them in the house and put them in ziploc bags. its makes it easy to just grab them when i get hungry in between meals and the calories are controled this way
4. Eat small snacks and meals throughout the day. To do this, break the food up into portions while making it and then eat one portion every few hours, as opposed to eating one large meal and being hungry later. Five to six small meals is best when trying to loose weight
5. Do not place the food in front of you while you are eating. Instead, serve the food in a different room than you are eating. Eat in the living room but dish out the food in the kitchen. Out of sight, out of mind. I usually dish out my food and then put everything in containers and put it away. out of site out of mind.
6. Use a vegetable as a main course and meat as a side dish. This will limit how much meat you eat and increase your intake in healthy vegetables. This is good for decreasing fat and calorie intakes. I always do 3/4 my plate with low calories veggies. a serving of protein is about the size of your palm.
7. When eating out, designate half of the food as take home before you even start to eat. This way it is off your plate and away from your fork. This will also limit the size of dinner, making it a great way to limit calories.
8. If possible, order off the senior or the kids menu. These foods are smaller in size and they are often cheaper. If that is not possible, consider ordering a half or lunch sized meal.
9. Indulge in a small amount of forbidden foods every now and again. This does not mean eat a whole box of girl scout cookies (my diet un-doer) but rather have just the serving size and hide the box after that.
10. Drink plenty of water with your meal or snack. Often times the water is what your body is really craving, but since thirst is ignored and hunger is satisfied, the body says it is hungry instead of thirsty. In addition, the water will make you feel more full. I drink at least 100 onces of water a day. sometime more depending on what my fitness program was for the day
Enjoy these little hints to help you maintain a healthy portion controlled diet. Remember, even if you do not follow a diet, simply by eating less you can lose weight. Incorporate some of these tips and you will start to see some weight drop off. Make small changes that will stick. Don't think of it as a diet think of it as a healthy lifestyle change
Subscribe to:
Posts (Atom)