So last week, I had sent out an email to my Customers to ask them, "If you could sit down and share something with Tony Horton and how he's affected your results, what would you say to him?"  

Reason why I asked, is I was heading to meet up with him and 5 others to showcase P90X on QVC.  So I knew I'd have his ear to share some incredible stories, of how Power 90, P90X, 10-Minute Trainer or P90X2 may have changes their lives.  He LOVES to hear this stuff.  

We all know how P90X changed my life, as does he, but I wanted my customers to have the opportunity to share with him, how they've been impacted.  

I had NO CLUE the amount of response I would get, but boy o' boy, was it incredibe.  I got emails that were paragraphs long about how [insert program] has changed their life.  I was floored, moved and completed elated.  I couldn't wait to get to Philadelphia to share these stories with him.

Here's what a few of them had to say:

I have tried p90x two years ago. And failed. I was too out of shape then. This Jan. I was up to a new all time heavy weight of 284 lbs. tired lazy and sore all the time. I started with his 10 minute workout. It only took me two weeks of that before I decided to BRING IT. I am now on day 38 of p90x. I also have the energy to run two miles three times a week. I am down 29 lbs and two pant sizes. Thank you for my life back. I feel so good. I don't remember what it felt like before. I feel crabby and sluggish on my rest day. I never thought I would miss punishing my body like this. The worst/best part of the workout is Ab Ripper. On day one I could barely do 15 of each exercise. This morning. I did 25 of all (except the Mason Twist, I am up to 35) I am thankful I am going strong. I can't wait for my T Shirt.  I enjoy your workout.  Thanks again for helping me change my life.  ~ Larry S.

As an athlete all my life I can not thank him for setting up such a comprehensive program that GETS RESULTS!  I 

did cardio, weights and college vb for years and have never looked like this!  I did P90X and P90X2 back to back and lost 24 pounds, 21 inches and beat my pre-P90X 1/2 marathon time by 37 minutes last weekend!  37 minutes!! I feel amazing, I look amazing and I truly owe it all to P90X and my coach…if only I could think of her name;) I rocked my P90X shirt at my 1/2 and you know I'll be wearing my P90X2 shirt at my first full marathon in the fall! Thanks Tony!  Big sexy with it! <–my favorite line from P90X

~ Trina A.

I am starting week 9 of P90X today, and while I have not yet *seen* the results that I was hoping for (they are coming though!), I am definitely feeling  them.  As the mom of two (6 and who is turning 40 in October (GASP!!), I remember very clearly looking at the Core Synergistics video on my first night and thinking "I will NEVER be able to do that"!  Specifically, it was watching Dreya do plank to chataranga during the "bonus round".  By that point in the workout, I was a fumbling, shaking mess, and when I attempted to go down into chataranga my arms just pretty much collapsed. 

Well, 8 weeks of P90X later and I am doing it (truth be told though, the back DOES still bow when I'm trying to push back up!  I'm working on it, Tony! .  It is so awesome to see my body doing things that 8 weeks ago seemed impossible.  I ran two 1/2 marathons last year, but didn't feel the level of athleticism that I feel when I am doing P90X.  It's probably the thing I love the most about P90X – rediscovering my inner athlete that has been buried for much too long.  Like I said, I have a ways to go, but I am working on it and I'll get there.  Tony (and his workout buddies) keeps me inspired and motivated and I know I can reach my goals with P90X! ~ Erin B. 

If there is one thing that you could pass along, it would be ‘Thank you’.  I always close my emails to you by saying that because I appreciate your help.  But it would be nice if I could say Thank you to Tony for putting this workout together.  While I may not look like a Gold’s Gym poster, I have the confidence that comes from hard work and not having a belly pushing out my shirt. ~ Mat B. 

If I could say something quick to Tony it would (like so many others would say) THANKS!!! So many people get complacent, give up and believe that this is just how they look, and will for the rest of their lives. P90X gave me the motivation to do something about my physique, and after only 60 days I'm down 21lbs, buying smaller clothes and getting pumped up for my NEXT round of P90X where I get to bring it all over again!! ~ Ty S.

These stories are incredible…and they are just a FRACTION of what I received back.  

Ok, so once I shared these stories with Tony, he wanted to send a quick message back….here is his MESSAGE BACK:

Now, if that doesn't inspire you to push VARIETY, INSENSITY and CONSISTENCY…I don't know what will!

Do you have a story?  Please share it below in my COMMENTS section!  I'd love to hear it. 

Your partner in health & fitness,

One food that you should start adding to your diet almost immediately, if you want to optimize fat burning along with your overall health level, are hemp hearts.  Many people completely overlook this food simply because they are not aware of it or they fear it's fat content (foolish!).

Hemp hearts offer a huge dose of nutrition, so it’s something to be making good use of in your diet program.

Let’s have a closer look at what hemp hearts are and give you an idea of how you can incorporate them into your day.

What Are Hemp Hearts 

Hemp hearts are essentially shelled hemp seeds and appear very similar to that of sesame seeds. As other hemp products have become very popular in the human diet, more and more people are turning to this food to offer other nutritional advantages.

They are a very well rounded nutrition dense food, so can offer great potential to just about anyone’s diet plan.

Per 4 tbsp serving, they contain about 240 calories, 15 grams of fat, 4.5 grams of carbs, of which, 2.5 is dietary fiber, and a whopping 15 grams of protein. This is more protein than in any other seed or nut, so for those struggling to get their protein intake higher, this is a great food to consider adding to your diet.

In addition to that, they also provide 2 mg of iron, 31 mg of calcium, 3.8 mg of vitamin E, 956 IU’s of vitamin D, 42 mg of vitamin C, 0.05 mg of vitamin B6, 0.14 mg of vitamin B2, 0.58 mg of vitamin B1, and 1.68 IU’s of vitamin A.

The Benefits Of Eating Hemp Hearts 

So what are some of the benefits to eating hemp hearts?  The first main benefit is the fact they will help to promote higher overall energy levels.  Since they contain a good dose of healthy fat content, they’ll keep your energy levels stable, rather than producing highs and lows like other high-carb foods would.

In addition to that, they can help to decrease your overall appetite, thus aiding in weight loss, due to the fact that they do contain that combination of healthy fats along with added protein.  Both of these nutrients working together offer superior hunger reducing benefits.

They are also great for helping to lower your cholesterol level due to their healthy fat component and can help to ward off diseases such as diabetes, cancer, and heart disease because of the essential fatty acids they contain.

They’ve also been shown to help people who are dealing with depression overcome this disorder and can also help out those who are suffering from high blood pressure bring their measurement down to a more normal range.

Serving Suggestions 

So how can you eat this powerful food? One of the best methods of serving up hemp hearts is to sprinkle them into your favorite recipes.  You’ll hardly notice them in there but your nutritional intake will be much higher.  Or, what I love, is to add them into my Shakeology recipes or topping them over a bowl of yogurt.

They can also be added to salads or vegetables or even used to coat chicken instead of using bread crumbs before baking <<–YUMM!!.

All in all, if you’re willing to get creative, there are a number of ways that you can serve up this well-rounded, nutritious food.

Your partner in health & fitness, 

We've all heard of those ridiculous cleanses out there – Master Cleanse, Lemon Juice cleanse, Cabbage soup detox, blah blah – chances are, you've tried one or two to try and finally grab at those results you so desperately want.  Sound about right? 

Well finally there is a cleanse that doesn't rob you of critical nutrients and leave you deprived and starved of actual food.  I'm really excited that Beachbody took their time to really research an effective cleanse, and roll it out in style and class.

The Ultimate Reset, which falls under Beachbody's newest brand – "Beachbody Ultimate" – really has just that; the Ultimate concotion of natural sources to really clean out the junk and help you give your body a little tune up.  

So, a little background, shall we?

What is the Beachbody Ultimate Reset?

The Beachbody Ultimate Reset is a comprehensive, no-starvation inner- body tune-up that offers much more than the typical cleanse and detox programs on the market. The Ultimate Reset not only helps you eliminate toxins and waste gently and naturally, but it also maximizes your cellular energy production, helping your body process food more efficiently and your systems run more smoothly.*

The Beachbody Ultimate Reset is a complete three-phase 21-day mind and body program that provides everything you need to:

• Reclaim your body’s natural balance.*
• Release the harmful materials you may be storing within you.*
• Restore your system to its maximum health.*

Why Reset?

Our environment has become more and more toxic. Our bodies absorb pollution and harmful chemicals all our lives, along with the air we breathe, the food we eat, and the water we drink. These toxins can get stored in our bodies, clogging our cells and slowing down their natural functions.

According to the Centers for Disease Control, the average American has approximately 219 toxic chemicals stored in his body, primarily in fat cells. This toxic overload can help lead to premature aging, obesity, diabetes, heart disease, and cancer. In fact, the American Cancer Society states that 75 to 80 percent of cancer deaths are linked to environmental factors like toxins.

It’s not enough just to work out and eat right. At Beachbody®, we realized we had to take a break from the everyday and find a way to get those toxins out of our bodies. Along with getting in shape on the outside, we had to start getting healthy on the inside.* We decided it was time for a Reset.

Success Stories

“Before the Reset, I was prediabetic, and I had no idea about that. My blood sugar level is within the normal range now, which is phenomenal.”†

—Lilah R.

“I used to feel chronically tired. Now I wake up, I jump out of bed—that’s a complete change. And it feels really good.”†

—Eric K.

“My cholesterol dropped 27 points, and I lost a total of 14 pounds. I put these pants on today, and—holy mackerel! I feel phenomenal!”†

—Jennifer K.

What are the benefits of the Beachbody Ultimate Reset?

The Beachbody Ultimate Reset is a breakthrough program that will help you reset your body so you can feel, look, and be healthier.*

In just 21 days, the Beachbody Ultimate Reset helps your body get rid of toxins you’ve been taking in for decades.* You’ll replace the processed foods you’ve been eating with healthy foods. You’ll eat cleanly—possibly for the first time in your life—and take supplements designed to help your body remove toxins from your cells and organs. After 21 days, you’ll truly feel reset, renewed, and restored—you’ll feel healthy, maybe for the first time since you can remember.

The Ultimate Reset can help you gently restore your body to its original “factory settings,” by safely and naturally helping you to:

• Flush your organs of toxins*

• Improve your digestion*

• Increase energy*

• Have a more positive mood and better focus*

• Lose weight (and improve your BMI)*

• Lower your cholesterol*

• Eliminate dependencies on sugar and caffeine*

• Improve your overall health*

How does the Ultimate Reset work?

The Ultimate Reset is a 21-day program, but it’s helpful to think of it in three distinct phases, each 1 week long:

• Phase One: RECLAIM your body, accessing its inner chemistry and preparing for change.*

• Phase Two: RELEASE the toxic compounds that are stored within your tissues.*

• Phase Three: RESTORE your metabolism to maximum efficiency.*

After just 21 days, you should feel dramatically better physically, mentally, and emotionally. Will it be challenging? Sometimes. But just as Beachbody® workouts aren’t the easiest fitness programs you can do, the Ultimate Reset may also require some extra effort. In return, it can deliver extraordinary results.

And keep in mind that no matter how challenging you may find it, you’ll have me, as your Coach, and the entire Team Beachbody® community in your corner to help you through.

Once you complete your 21-day program, you’ll have a “transitioning” period, during which you’ll be guided into life after the Ultimate Reset. You’ll get advice on food and exercise, along with helpful tips on how to maintain—and continue to build on—the great work you’ve accomplished.

What the Beachbody Ultimate Reset is NOT:

• A starvation diet. (You’ll eat three filling, healthy meals every day.)

• An abrupt cleanse that’s hard on the body. (The supplements work together gradually to gently shift your body’s internal settings.*)

• A laxative-based, colon-focused cleanse, which fails to truly detoxify the whole body. (You won’t be running to the bathroom every hour!)

How is the Beachbody Ultimate Reset different from other cleanse programs?

The Ultimate Reset isn’t a crash diet or a processed-food meal replacement. It’s an integrated, whole-body reset solution—a step-by-step program that lets you have real food along with the specially formulated supplements that are included. It also teaches you to engage in conscious living techniques that help you detoxify and restore your body. You’ll not only help return your metabolism to optimal function, you’ll learn conscious self-care behaviors that can help you maintain better health, even after your Reset.*

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

You ready to give your body a tune up?  Let's get you started on The Ultimate Reset TODAY. 

Your partner in health & fitness,

If you’re like most people on a fat loss diet, you understand that in order to see fat loss success, one thing that you must be doing is reducing your calorie intake, watching your portions and the types of foods you consume.  It’s not entirely about calorie restriction, but for the typical person that is on a weight loss journey, much of it starts with calorie consumption.

It’s the proper reduction in calories that’s going to help the fat loss process move along further as this will cause your body to begin moving to body fat stores as a primary fuel source.

The end result – you get leaner.

But, then there are those people that take calorie restriction just a little too far?  Some people make the mistake of thinking if they can cut back on 500 calories, 1000 must be better. Or maybe they should go for more calories yet….the more they cut, the sooner they think they’ll be able to reach their fitness goals.

WRONG!  Sadly, many find out -the hard way – this isn’t how it works.  If you begin cutting your calories back far too much for far too long, you’re headed for some problems.  Although some may see immediate results, the long term is far more detrimental.

Let’s take a look at the issues with very low calorie diets that put you into ‘starvation’ mode.

What Is Starvation Mode 

You’ve likely heard me talk about this or mention the term “starvation mode” before. This is a situation where you’re providing far too little few for the body and it thinks that a famine is taking place.  As a result, energy levels are extremely low, as your body is fighting to respond to this and burning through the fat first, then once that’s depleted, moves on to muscle and tissues.

While this doesn’t sound so bad to someone looking to shed large amounts of body fat, this is by no means, sustainable or healthy.   The body can handle slight deficits on a day to day basis, when you go too far, certain survival instincts are going to start kicking in.

Your body doesn’t realize you’re just trying to fit into size 4 jeans. It thinks that food is unavailable and you’re on a short road to what could be fatal consequences.

As such, it’s designed to protect you in this situation.

Unfortunately though, your body’s protection mechanisms are going to work in direct opposition of your fat loss goals.

Signs You’re Suffering 

What’s going to start to happen if you take your calorie intake down too low for too long is your metabolic rate will slow right down. The fewer calories your body burns off on a daily basis, the longer it can survive without food.  This is a very good way to outsmart starvation.  Not so good if you’re aiming for fat loss though.

Secondly, the body is going to start to ramp up the appetite level. This is going to give you the very strong urge to eat whatever you can get your hands on.  This is why after dieting for so long, you feel like you just can’t stop thinking about food and the urge to eat is through the roof.

Finally, the body is going to start to cling onto its body fat stores while burning off lean muscle mass.

Lean muscle tissue burns far more calories at rest than body fat does, so in a time of famine, the body is far better off without muscle and with fat.  Fat is what protects it against starvation. Muscle is what moves it closer to starving to death.

The Better Approach 

So what’s the solution? The solution is to first use a more moderate deficit.  Generally speaking you shouldn’t be using more than a 500 calorie deficit if you plan to be on the diet for any longer than 1-2 weeks.

Beyond that, you would have to take a diet break for at least one week to normalize your metabolism and hormones once again.

Furthermore, it’s a very wise move to implement some higher calorie days into your program from time to time.  You don’t need to go crazy here, just bring your calorie intake up to about 200-300 calories above maintenance and focus specifically on eating more carbs.  *Note: carbohydrates are closely tied into thyroid function, so they are a must.

If you do this, then you’ll find when you do start dieting again, the process moves along much more smoothly and will be more long-term, than a short term stint that can backfire.

Take your diet seriously, but know when you’re cutting back too much.  Less food does not always mean better results.

As always, I’m here to offer guidance and advice on how to set yourself up for success with meeting your fat loss plan.

If you’ve been reading up on some of the diet literature that circulates around right now, you have without a doubt heart of the low carb diet (among other ridiculous diets), or even followed the famed Atkins Diet, South Beach Diet, Abs Diet, etc.  Low carb diets have become a way of life for some people as they claim that this is the only way to lose fat successfully.

But, is low carb dieting right for you? If you don’t low carb diet properly, chances are high that you’ll feel drained of energy, have lackluster workouts, and be miserable all the time.

Let’s just take a minute to go over some of critical things that you should keep in mind to ensure that you do low carb diets correctly, so that you don’t face these problems.

Add Plenty Of Vegetables And Some Fruits 

For starters, if you’re about to get launch into a low carb diet, make sure that you’re eating plenty of vegetables on the plan.  These are naturally low in carbs to begin with that there really isn’t any negative consequences of adding them to your diet plan.  If anything, they’ll help fill you up, provide important antioxidants and vitamins, and help to provide essential fiber as well.

My recommendation, plan to cover about 50% off your plate, with vegetables.  Go for the root vegetables, sweet potatoes, peppers, kale, spinach, etc.  The more colorful the better.

Make Sure To Eat Sufficient Healthy Fats 

A big ol’ mistake that I see some people make who adopt the low carb diet plan, is also coupling it with a low fat plan.  BAD IDEA!!!  When they do this, all they’re left eating is protein.

Protein will not serve as an optimal source of energy in the diet, so it’s important that you do eat either carbs or fats or your energy levels will plummet.

If carbs go down, fats must come up.  There has to be balance between these two nutrients.

Don’t Load Up On High Saturated Fat Rich Foods 

Not to be Captain Obvious here, but another low-carb-diet-no-no is loading up on too many foods that are high in saturated fats.  Keep it lower and focus on unsaturated and monounsaturated foods instead.  Examples include:  olive oil, sunflower oil, peanut butter, avocados, seeds & nuts.  These are the ones that will serve you well in the long run – if enjoyed in moderation.

Drink More Water 

Going low-carb can tend to cause one to get easily dehydrated.   As such, it’s essential that you increase your fluid intake when first implementing them into your lifestyle.  At this point you will be at a much higher risk of dehydration, so having the carbs in there can help to offset this.

Aim for at least 64 oz to 100 oz of water a day, if not more.

There you have it, a few critical things to note about using a low carb diet safely and smartly.  Remember, don’t expect miracles overnight.  If you are using this approach as a new diet plan, have PATIENCE, like anything, it can take up to two weeks for the body to adapt to the reduced carb intake.

I’ve seen so many great Photo Contests go around on Facebook, that I was inspired to start my own.  I wanted to have fun with it, all the while, inspiring everyone to dig deep and think if they were asked, “Why Do You Want To Be Fit?”

Everyone has a reason that is important to them!  We want to hear it!  Get creative and have fun with sharing “WHY DO YOU WANT TO BE FIT?” with the world.

Here are details in order to have your photo featured and eligible for the voting period, on my Facebook page:

1. Come over and “LIKE” my Facebook page: >>>> Taryn’s Facebook Page <<<<
2. Email me and submit your photo with your reason “WHY DO YOU WANT TO BE FIT?”.  I  will then post it to our Photo Contest album.
3. Voting Period will be from April 9th @ 12:00 am ET through April 16th @ 12:00 am ET.  Once the voting period is over, the winning photo will be announced and featured on my Facebook page and my blog.  Photos will be accepted before and after the voting period, for further motivation and inspiration!
4. All ages and genders are encouraged to participate – 1 winner per gender will be selected!!
5. Winners* will receive 1 complimentary package of our Shakeology 3-Day Cleanse & my first eBook – “6 Reasons…”.

HOW DOES ONE VOTE?

When the voting period opens, simply click “LIKE” under the photo that you want to have win (ahem, if you want to win, I encourage you to share with your family & friends to rack up the most votes!!), and we’ll tally the votes up at the end of the voting period and announce the winner!  This contest is all in good fun with the intention to inspire, motivate and support one another to reach our goals of living the fit life.

So……“WHY DO YOU WANT TO BE FIT?”

The single biggest question when I ask those I Consult and Coach for, what they struggle with most in regards to their physique, the typical response is "belly fat" or "thighs and/or glutes" region.  I wrote an article specific to "How Do I Shed Belly Fat" last year, but the conversation tends to lead to wanting to target one specific area of the body.  

Do you think that spot reduction is possible?  

Have you seen those people in the gym doing countless sit ups or countless lunges and squats, hoping to get that 6-pack or toned legs, they so desire? 

Is this the truth? Can doing a high volume of exercises for a specific muscle group help you become leaner in that area?

Let’s look at the facts on spot reduction.

HOW FAT LOSS HAPPENS

Let's get the skinny on how fat loss happens.  Basically, fat loss will take place any time you consume fewer calories than you burn off over the course of the day (this comes with a HUGE caveat, that is also matters the TYPES of calories you consume.  A diet with "empty calories", won't get you there in a healthy way).  Since your body has to get energy from somewhere, it’s going to get that 

energy from your body fat stores.

Hence, the more energy it requires, the faster you’ll be burning off body fat.

This does mean, however, that you can’t pick and choose where the body fat is burned off.  There are a large number of factors that come into play in determining where your body will burn the fat from, including your genetic predisposition to store body fat, your hormonal levels, as well as the density of certain receptors that play a key role in fat burning in selected regions.

Many of these you have no control over, therefore you simply have to take it as it goes.  As long as fat loss is progressing along, eventually you will lose fat off your desired area.

THE SPOT REDUCTION MYTH

So this leads us to the spot reduction myth.  People think that by working a certain muscle group, they will help burn fat in that region. YAH, I'm talking to all those ab-crazy gym-goer's!  

The truth of the process is that by working a specific muscle, they may firm and tone the muscle, even potentially making it a bit larger, but that still doesn’t change the fact that there is a layer of fat covering it.

Until that fat is removed, definition will not be seen.

As we pointed out above, fat loss is a full body phenomenon that has nothing really to do with working just one specific localized region, therefore spot reduction simply isn’t an accurate concept.

THE BEST APPROACH. 

So what’s the better approach?

Well it comes in packaged deal – Nutrition + Fitness = Body Fat Reduction. 

Nutrition. 

As I preach day in and day out to my customers and clients, nutrition is 80% of the results.  You can workout until you are blue in the face, but if you don't match that with proper nutrition, you defeat the whole purpose, thus limiting your goals with maximum fat loss. You must feed your body the right amount of calories for your desired outcome (all while avoiding starvation), but what's more important, is the types of calories you consume.  Choose nutrient dense foods vs those empty senseless calories (and YES! Those 100 calorie packs aren't considered "nutrition").

Fitness.

The next piece to the puzzle on how to reduce body fat from any given region on your body, is look at what type of workout will have you burning off the most calories possible.  The more calories you burn off, the faster you create that calorie deficit that is required for fat loss to occur.

Think Insanity vs. walking on the treadmill for 30 minutes.  Which workout is going to burn more calories? 

Finding a workout program that involves large muscle groups and uses compound exercises– squats with a bicep curl, deadlifts, lunges with shoulder raise, etc, are going to work far more muscle fibers than movements such as crunches, bicep curls, and tricep kickbacks.  Therefore, they will be more effective for burning off body fat and eventually reducing the fat from your desired region.

Ditch those boring isolation exercises to ‘burn fat’. Instead, do a full body workout program using primarily compound lifts.  Couple this with stellar nutrition, and you will get that much closer to your end goal.

Your partner in health & fitness,

I don’t want to get too technical on you here or take things to a different level than you are used to from me, but definitely find the relevance and importance to dissecting your food, aka fuel, into it’s proper nutrient corner.

As you go about your diet plan, there’s one thing that you’re likely paying a high amount (or perhaps, obsess) of attention to – your total calorie consumption. When it comes to reaching your bodyweight goals, whether this happens to be with losing weight, building muscle, or simply maintaining your weight and boosting your performance, your calorie intake will be THAT thing that matters the most.

Doesn’t take a Rocket Scientist to know that one is to consume fewer calories than one burns = weight loss; consume more calories than you burn = weight gain.

After looking at the calorie intake you’re using however, the next thing that’s pretty critical is the “types of calories” you are taking in, otherwise knows as, our macronutrients.  Let’s take a closer look at what these are so that you can see the complete picture as you plan your diet program.

What Are Macronutrients? 

Good question!   Macronutrients are the three main types of calories that you take in through the diet including proteins, carbohydrates, and dietary fats.

Each and every food that you eat on your diet plan is going to be made up of these three macronutrients, just in different combinations.

Some foods contain far more protein than others while others are primarily carb-only.  Likewise, if you drizzle some olive oil onto your salad, you’re putting on pure dietary fat.

Why Are Macronutrients Important? 

Details, please!  Each macronutrient is going to have a different primary role in the body, so in order for you to function at your best, you need to be taking in all three.

Proteins are going to supply the building blocks of which your muscle tissue is made up of, so after a hard workout, this is a particularly important nutrient to be taking in.

Carbohydrates are the body’s preferred source of fuel and consuming these will help to keep your energy levels high and your metabolism running strong.  Carbohydrates foods, when selected carefully are also very high in vitamins and antioxidants, so are a must-have in your diet plan.

Dietary fats, on the other hand, are a long term source of fuel and will help to provide the fat soluble vitamins that your body needs for optimal function.

Each nutrient is important and will play a different role in your overall diet plan.  Failing to take in any of these would have negative consequences on the way that you feel.

How Much Of Each Macronutrient Should You Consume? 

Yet, ANOTHER good question!

The answer to this question does vary slightly depending on your particular goals, what your current body composition is, and how your body responds best to different foods.

Protein needs are relatively set at about one gram per pound of body weight.  You can take in a little more or less of this nutrient, but should stick right around this mark.

Carbohydrate and fat requirements are far more variable, with minimum recommendations for optimal wellness being set at around 100 grams of carbs and no less than 15-20% of your total calorie intake from fat.

Having proper balance will best control hunger, keep your energy levels high, and provide proper nourishment to the body.

Now, keep in mind with the above said, EVERY BODY is different and may require different % of macronutrients.  Some may not need one gram of protein per pound of body weight, others may need more or less.  Same with carbohydrates, some may require more than others.  What should remain pretty uniform, is the amount of healthy fats we consume.  They should stay relatively low, in perspective to your protein to carbohydrate ratio.

My biggest take home message here – is that although understanding the importance of a balance diet plan with the appropriate macronutrients, what’s more critical, is the source of which these nutrients come from.  Just because a protein bar says it has “30 grams of pure protein”, doesn’t necessarily mean that’s the right type of protein you should fuel your body.  This could be a whole other blog topic – but my message is to consider the source and keep it clean and as close to its original source, as you can.  Your body will thank you for it!

This is LOOOONG overdue, but I certainly wanted to get my review out of Beachbody’s newest Shakeology, the Vegan blend, Tropical Strawberry.

Now, as much as I love my Chocolate Shakeology, and will likely never give it up, you know what gets me excited about this new flavor and blend??

Finally a shake that supports a whole-food plant based diet AND it’s dairy free!

Tropical Strawberry Vegan Shakeology is loaded with 15 grams of plant based protein from raw sprouted whole grain brown rice protein, and Sacha inchi (Plukenetia volubilis, seed). This is truly a unique blend of proprietary protein, which although there are other brands out there – Vega is one – they don’t compare to the integrity behind the formulation of this blend, that is now branded under the Beachbody Ultimate brand (pay special attention to this, more to come!).

So, are you surprised that I didn’t reference soy as one of the protein properties? That’s because not only is this vegan blend dairy free (no whey protein isolate), but it’s is soy free, too.  SHWING!!!

All well and good, but how does it taste? 

To me, I thought it was awesome!  I had it fairly simple for my first run at it, just adding 2 frozen strawberries, water & ice and I was pleasantly surprised!  It had a great balance of sweet and tartness, with a great opportunity to expand on it’s flavor. Check out all these awesome recipe options: Tropical Strawberry Shakeology Recipes. My favorite recipe BY FAR (see picture) is the Mojito.  Super easy, fresh and delightful!

What about the texture?

Yes, it’s a bit grainy, gritty or chalky like, whichever you may qualify it as, but oddly enough, I dug that about it!  I really enjoyed the different consistency, from the Chocolate & Greenberry.  It certainly didn’t give it a ‘dirty’ taste or feel to it, but just a different texture.  To know that I couldn’t possibly get these types of essential nutrients, without spending hours in the grocery store and the kitchen to prepare, I’m good with a different texture.

Superhuman, Superfoods

Tropical Strawberry Shakeology still has a lot of the superfoods found in the original Shakeology formulation such as Spirulina, Chlorella, and Barley grass. but, allow me to introduce you to some added greatness, that again, sets this shake on a whole new playing field, from other meal replacement shakes out there.  Some may say, they feel almost Superhuman, after immediate consumption.

New Superfoods Introduced in Tropical Strawberry Shakeology

• Coconut Flower Nectar: Coconut flower nectar is naturally sweet and low on the glycemic index. It provides a good source of fiber, amino acids, vitamins and minerals.
• Lou Han Guo Fruit: This is a low glycemic fruit that adds natural sweetness. In Asia, it’s used to support the immune and respiratory systems.
• Himalayan Salt: Unprocessed Himalayan salt provides over 70 trace minerals. I was thrilled to learn this was in this vegan blend.
• Konjac Root: Konjac Root provides soluble fiber that helps you feel full for longer. Ding ding!

So have I got your salavating a bit?  Good! Pick yourself up a sample and let’s get on with your healthy life!!

If you’re looking to firm up your midsection and ‘get abs’ like so many people are, it’s vital that you understand what steps you should be taking to arrive at your end goal on time.

Many people end up spending months and months working towards the goal to get abs only to find themselves disappointed when they just aren’t seeing progress.

You’ve heard that age old saying: “Abs aren’t created in the gym, they are created in the kitchen”, right?

So what does it take to get firm abs? Let’s walk you through five steps you need to know.

Step 1: Get Your Calorie Intake Set 

If it comes right down to it, having abs has nothing to do with performing hundreds of sit-ups over and over again.  While doing those may make you the ab workout champ, it’s not going to have you seeing six pack abs pop out in your mid-section.

To get the look you’re after, what’s required is a very low body fat percentage.  Obtain this and then you’ll see definition.

This mean reducing back on your calorie intake so that you burn off more than you consume, which will then lead to fat being used as a fuel source.

Step 2: Choose Your Foods Wisely 

The second thing that you must do is make sure that you’re choosing your foods wisely.  You should be aiming to take in completely unprocessed foods that are rich in nutrients and will help you maintain stable blood sugar levels.

If you’re experiencing blood sugar highs and lows as you go about this diet, you’re headed for trouble.

Choose unrefined grains, fruits, vegetables, nuts and seeds, oils, and lean sources of protein.  All other foods should be omitted from your diet at this point.

Step 3: Weight Train 

Weight training is another must-do in your program plan.  Weight training will help to spike your metabolism, boost your lean muscle mass, and help add more tone and definition.

Furthermore, the abs will be called into play in almost any weight training exercise you perform while standing, reducing the need to work them separately on their own.

As long as you’re weight training with full body movements, you can be sure that your abs are getting a workout.

Step 4: Be Smart With Cardio

Cardio training is one thing that does often provide some confusion for many people.  Cardio training will burn calories, but it’s not going to assist with fat loss like some people believe it will.  The real secret to fat loss is a good diet plan – there’s no getting around that.

With cardio training however, if you perform interval training, you can boost your metabolism, which will have a very noticeable effect on your progress.

Alternate between high and low intensity bouts for 30-60 seconds each instead of slaving away for hours on end at a moderate intensity.

Step 5: Have Patience

Finally, make sure that you have some patience.  Getting flat abs does take some time, so if you expect results overnight, you’re already headed for trouble.  Be patient and results will come.

Easy enough right??  Now, get right to it!  Stick to these simple 5 steps and that 6-pack will pop in no time!