I LOVE LOVE LOVE a
Thursday, September 30, 2010
P90X Did THIS For My Friend Taryn!!!
I LOVE LOVE LOVE a
Tuesday, September 28, 2010
P90X Worked For Kelli, It Can Work For You Too!
Imagine where you could be in 90 days if you make the commitment to just do it!
If it can work for Kelli, it can work for you too. Let me know if you have any questions.
Body Power Boot Camp Special
Body Power Fitness Boot Camp has a SPECIAL OFFER, just for you!
On Monday, October 4th, you can join us at the morning boot camp at 5:30AM or the evening boot camp at 5:30PM, for FREE!
Typically, your very first class is $10 and if you choose the "drop in" option, it is $15 thereafter.
But, for ONE DAY ONLY, we are waiving the class fee and will be allowing you to attend for free, to try out the classes before you buy.
So, where do you go and what do you do?
Email Rebecca@bodypowerfitness.com, call 515.999.5810 or just show up!
Morning boot camp is held at Lions Park Shelter, 72nd and Aurora area, in Urbandale, IA.
Evening boot camp is held at Motivation Training Studio, 1349 NW 121st St. #200, Clive, IA.
Don't let this opportunity pass you up! Call or email with any questions and I look forward to seeing you there!
10 Healthy Snacks for Couch Time
Fall is upon us, which means that the new TV season has begun, baseball is heading into the postseason, and football is starting up. The weather's getting cooler, and the couch will soon call for you to lie down on it with a warm blanket. Now, keep in mind we're not encouraging any couch potato behavior. We'd prefer you pop in a P90X video and use the couch as a towel rack. But we're all human, and it's almost impossible to resist the siren song of a playoff game or the return of Glee or Dancing with the Stars. Just because you're taking a couple of hours off to flatten both your gluteal muscles and your sofa cushions doesn't mean you have to stuff yourself with chips, cookies, or other bagged diet-killers. Here are 10 tasty and healthy snacks that are great for TV downtime.
- Popcorn. It's not just for the movie theater anymore. In fact, you're better off skipping it at the movie theater, because a bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers. But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn't have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—and with no additional fat or salt, unless you add it later. If you're going for microwave convenience, make sure you read the label carefully. Even some of the "healthy" brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs or a squeeze of lemon juice with some garlic powder or cayenne pepper.
- Bean dip. Beans are a great source of protein and fiber, and they don't have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños) and adding water to create your desired consistency. You can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture, or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty fried tortilla chips, use baked chips or, better yet some crunchy raw veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.
Salsa. This is the perfect mix of tomatoes, onions, and peppers—all members of the top tier ofMichi's Ladder. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that's the secret ingredient in most canned and jarred salsas. You're much better off making your own pico de gallo: Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, and salt and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.
- Crispbread crackers. These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a "schmear" of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty cracker-topping treat. By being creative with some wholesome ingredients, you'll forget all about the halcyon days of eating Ritz® crackers washed down with aerosol cheese right from the can (sigh).
- Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don't eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don't go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks is the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat in-the-shell pistachios so you're forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren't too salty—chili-lime is one of my favorites.
- Edamame. The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame—steamed or boiled soybean pods—contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And a half-cup of beans only has 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature's perfect foods. And like pistachios, you can serve them in their shells, which slows down your face-stuffing process, giving you time to feel full before you've overeaten.
- Mini-pizzas. Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be his or her own Mama Celeste or Chef Boyardee®. Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little low-sodium tomato-based spaghetti or pizza sauce and a sprinkle of shredded low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! As with the crispbread crackers, your imagination's the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and low-sodium anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni, which are often loaded with saturated fat, carcinogenic nitrates, and sodium.
Pita chips and hummus. Now you can open a Greek taverna in your living room. While some stores sell premade pita chips, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt, low-fat Parmesan cheese, or your favorite dried herbs. Cook in oven or toaster oven until lightly browned and crispy, then serve with your favorite hummus or dip recipe.
- Relish tray. Some of my favorite snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut, kimchi . . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt, or mixing them on a plate with some fresh, unpickled vegetables to mitigate your salt intake.
- Deviled eggs. Eggs, once considered a scourge of the heart-healthy diet, are now getting a better rap. What's indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. (See the Yolkless Deviled Eggs recipe elsewhere in this newsletter!) Try mixing some nonfat cottage cheese, Greek yogurt, or nonfat cream cheese with your favorite flavorings and spices, then blending or food-processing until creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you'll have a high-protein snack without all the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.
Of course, you can enjoy even more snack food if you can work some exercise into your TV watching. During playoff season, don't just save the stretching for the seventh inning. Try some exercises like P90X X Stretch throughout the game. Or if you're settling in for a night in front of the tube, make a deal with yourself—you can veg out and watch The Office and 30 Rock if you turn off Jay Leno. If you watch a show like Hawaii Five-O that motivates you to kick some butt, schedule some INSANITY time immediately after the show while your adrenaline's still pumping. Or if, like me, you've become enslaved to your DVR or TiVo®, use it to your advantage and do a cooldown stretch to your favorite show as a reward for a well-done workout.
Weekly Challenge: Drink Water!
Here's your challenge for the week:
For the next 7 days (and preferably well beyond that!), drink 1-2 L of water, as soon as you get up. This is to be done before you eat or drink anything, including coffee!
Drinking water first thing in the morning will:
- Provide you with more energy
- Rehydrate you after hours of sleeping
- Will help you lose weight
These are just a few reasons why we should all be drinking water first thing in the morning. Try it out and see for yourself. So, who's in?
Sunday, September 26, 2010
"May I Be Frank" Coming to Des Moines for 2 Nights Only!
"May I Be Frank" is coming to Des Moines for 2 nights,
9/29 and 9/30 at 7:00 PM.
The movie will be shown at Fleur Cinemas.
To order tickets, click HERE
then leave a comment to let me know you will be attending.
For more information on the movie "May I Be Frank",
checkout the website www.MayIBeFrankMovie.com.
You can also find future showings of the movie in other areas of the country by going to the website,
if you aren't in or can't make it to Des Moines.
Beachbody, P90X and the White House
Well, this is beyond cool: Carl Daikeler and Jon Congdon, the founders of Beachbody, recently had the chance to meet President Obama and found that not only is the First Lady, Michelle Obama, doing P90X, but so is many, many others that are in the White House!
Want to read the whole story? Click here!
Saturday, September 25, 2010
Shakeology Cleanse Explained
The Shakeology® 3-Day Cleanse
People have reported weight loss from 3-10 pounds in 3 days.
Who should do it? Anyone who wants to break a weight loss plateau, someone starting an exercise or diet program, anyone needing to rid themselves of excess bloat/food storage, or if you are having uncontrollable cravings and need to get your diet under control. JUMP IN AT ANYTIME AND GET MOVING! Its almost Bikini season...no better time to start than now!
The key is to follow the same regimen all three days.
The key is to follow the same regimen all three days.
Essentials:
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner—can include fish or poultry
No dairy or extra sugars (this includes almond and soy milk)!
Drink 2 to 4 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks of fruit before/after any of the major meals (breakfast, lunch, and dinner)
Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
800 to 1,100 calories per day
2. How often can I do the Shakeology 3-Day Cleanse? Ideally, you should do it once per quarter (every 3 months)
NOW WHAT?
- Still go to my website and click the "Join Team Beachbody" button so that I can be your coach~it's free.
You will receive a mix of the two flavors: Greenberry & Chocolate. (Subject to availability)
You will receive 9 single serve packs of Shakeology, A Hard copy of the detailed cleanse, Grocery list, and Shakeology Explained Letter.
Your cost is $50.00 plus shipping (domestic only).Contact me for International Shipping..
Go here to order just the cleanse kit. If you live locally, you can call me to arrange pick up and pay with cash.
Want to learn MORE about Shakeology? Click HERE to learn all you ever want to know!
In the hard copy that I will send you I will tell you EXACTLY what to eat/drink and when. I also added Detox Tea.
- For maximum results, do NOT use additives
- Dinner salad may include lean protein and as much vegetables and lettuce as desired.
Please contact me through the comment section below or by email BodyPowerFitness@gmail.com with any questions about the cleanse, how to order or any other questions.
Daily Regimen:
*Upon waking: Drink 16 oz of water followed by 1 cup of green tea to start the day
*Breakfast:
1 scoop Shakeology (140 calories) + 1/2 cup of fruit (60 to 90 calories)—optional, Ice to taste, 8 to 16 oz. of water
*Snack 1:
1 piece of fruit (apple, pear, orange, banana, mango, etc.)
*Lunch:
1 scoop Shakeology (140 calories) Ice to taste 8 to 16 oz. of water
1 cup of green tea or a detox tea
May have an additional piece of fruit with either lunch or snack 2, if needed.
*Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories) Ice to taste 8 to10 oz. of water
May have an additional piece of fruit with either lunch or snack 2, if needed.
*Dinner:
Salad with grilled white fish or poultry (roughly 340 calories)
Can substitute beans, nuts or tofu for vegetarians/vegans
Greens— at least 3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
Can be spring mix, romaine, spinach, kale, arugula, with any veggies that sound appetizing.
2 tablespoons of dressing—no more! Choose an oil based, not cream based dressing.
Lemon or Lime juice with Olive oil is a great alternative!
HELPFUL HINTS
1. For your dressing-Use an oil based one. OR add lemon juice and spices (No Salt) OR add 1 tbsp Olive Oil and vinegar.
2. I added a Detox Tea w/Dinner
3. I had Green tea with Lunch. PLEASE NOTE: Green Tea and Detox Tea is BREWED TEA w/
tea bags and hot water. NOT bottled tea UNLESS IT IS 100% BREWED TEA ONLY.
4. I added in the fruit as snacks so I could continue my workouts.
5. WATER WATER WATER. I drank water with the juice of a lemon 3 times a day. PLUS Minimum of 2 liters of water.
PLEASE NOTE: I do not recommend continuing the cleanse for more than 3 days. My hope is that you will be able to jumpstart your fitnesss plan, implement your long term fitness/health goals, and burst through any plateaus that you may have. It's main purpose is to remove toxins that we all have from your body.
1. Make a commitment to yourself to DO this! Its 3 days and you will feel AWESOME!
2. Get your Shakeology &/or The Fiber. You have TWO options for this:
▪ As the seasons change
▪ Before starting a new workout program
▪ When you feel you need help breaking through a plateau
3. Should/Can I still do my workouts during the Cleanse?
Depends on the individual
You’ll have less energy than normal, so consider doing it during a recovery week
Try not to do in the middle of P90X® or INSANITY®
4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
Yes! Some people will see results with one or two days
We recommend against continuing the cleanse for more than three days
5. Should/Can I take other Beachbody® supplements during the Cleanse?
Results and Recovery Formula™: No, too much sugar/calories
Others (Omega-3, etc.): Not necessary, but won’t hurt either
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