FOODS TO IMPROVE ATHLETIC PERFORMANCE

Clean and smart supplementation can really boost performance and recovery. You can also find Foods to Improve Athletic Performance. Clean and smart food intake can also boost performance and recovery and aid in the supplements positive effects. Stock your pantry with these Foods to Improve Athletic Performance and you have additional secret weapons.

FOODS TO IMPROVE ATHLETIC PERFORMANCE

Coffee: Drinking 16-24 ounces of coffee daily has shown to improve an athlete’s performance. Coffee is also a rich source of antioxidants.

Caffeine (whether you get it from coffee or tea) is an accepted component of the training and competition throughout the world.

When it comes to caffeine, research has shown that you don’t need a lot. Low doses of caffeine (up to 2 per pound of lean body mass, or up to 200 mg) shows the most improvement on athletic performance. More than this can have the opposite effect on performance. This science is why Beachbody developed Energize as a part of their Performance Nutrition Line.

Low doses of caffeine are not associated with the side effects of higher doses, such as jitters, nervousness, the inability to sleep, or gastrointestinal distress. Low doses of caffeine do not dehydrate users during exercise under normal conditions, and should be consumed 30 minutes prior to exercise for optimal performance enhancements.

Beets: Beets are a natural rich source of inorganic nitrate. Dietary nitrate is converted to nitrite, stored and circulated in the blood which is believed to enhance endurance performance by improving exercise efficiency. Recent studies have indicated that nitrates show promising effects on the cardiovascular and metabolic systems and functions.

Turmeric: The greatest healthful component of turmeric is curcumin. Curcumin is a phytonutrient that is responsible for the yellow color. The effects of curcumin have been well investigated over recent years, but its efficacy as an anti-inflammatory has been known in Asia for centuries.

FOODS TO IMPROVE ATHLETIC PERFORMANCE

The Phytonutrients of curcumin possess anti-inflammatory properties. These anti-inflammatory properties include changes in cell signaling, particularly inhibition of certain pro-inflammatory pathways, which often impair performance. It has also been seen to reduce evidence of muscle damage, and be beneficial toward preventing delayed onset muscle soreness (DOMS).

Pomegranates: Besides the fact that pomegranates are delicious, they are packed with phytonutrients, such as ellagitannins. Ellagitannins have been aided in reducing inflammation, recovery of muscle damage, reduced muscle weakness and soreness, and improvements in strength performance recovery following heavy resistance training. The benefits of pomegranates are documented in a study published in the Journal of Medicine and Science in Sports and Exercise.

Apples: Apples are rich in phytochemicals and are a good source of quercetin, a flavanol that may benefit endurance performance and counter exercise-induced inflammation. Quercetin is an ergogenic aid that has shown to increase VO2 max, increase mitochondrial production in muscle tissue, and has powerful anti-inflammatory properties. So eat those apples but also look at Energize and Hydrate from the Beachbody Performance Line to capitalize on the benefits of quercetin.

We spend so much time focusing on foods for weight loss and general health, it sometimes slips our mind that food serves a third important purpose: fuel! There is no guarantee that your performance will be improved, but why not add Food to Improve Athletic Performance to your nutrition regimen, regardless of performance improvement they are simply beneficial from a nutritional standpoint.

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SHAKEOLOGY AND NURSING

Moms often ask questions about Shakeology and nursing. Many times this question can come up because many new moms want to keep nursing their baby and they want to start losing weight.

Before we get too far into Shakeology and nursing, here are what a few medical professionals said about Shakeology and Nursing.

“Every pregnant woman should drink this. It has all the nutrition a pregnant woman needs. I wish all pregnant women would drink it.”

“It looks great to me,” after they reviewed the ingredients.

“As long as you get enough calories each day, you should be just fine to drink this. They have to put that notice on the back to cover themselves legally.”

“It looks awesome to me. I don’t see why not, look at what other moms are putting into their bodies and nursing.”

SHAKEOLOGY AND NURSING

Can you drink it while nursing?

You can… Though you can with some specific things to remember.

You must keep in mind that when nursing you typically need 300-500 more calories each day. You also need a lot more water. If you don’t get enough calories each day or enough water, your milk may dry up and/or you could have other issues that arise.

With that said Shakeology and Nursing can be of great benefit to you and your baby. Shakeology has no chemicals, preservatives, no artificial sweeteners, and no artificial flavors or colorings. Shakeology provides the highest quality ion-filtered whey protein in the original, and vegetable based protein in the vegan formula. It has high quality vitamins, minerals, prebiotics, probiotics, digestive enzymes, super-greens, super-fruits and so much more all derived from plants.

With over 70 of the most nutritious foods in the world, it is one of the most nutrient dense foods you could be eating and providing you and your baby.

Think about it… Are you willing to eat at restaurants and fast food places? If you said yes to that, then why would you have second thoughts about putting clean super foods into your body?

Shakeology is an INCREDIBLE tool for your health and the health of your baby. Plus it can help with postpartum weight loss. When the body is truly nourished and is able to heal from damage caused from childbirth and the other things we had done over the years.

Other wonderful benefits of Shakeology include increased energy, improved digestion, curbing cravings and appetite for junk foods and sweets, lowering cholesterol, improved mental clarity, and so much more. Drinking Shakeology also helps people to get more fruits and vegetables into the diet.

SHAKEOLOGY AND NURSING

What new mother wouldn’t want more ENERGY and MENTAL CLARITY?

What new mother wouldn’t want amazing nutrition for themselves as well as their baby?

What new mother doesn’t want to have the nutrition needed for their body to repair and help in losing postpartum weight?

Shakeology and Nursing… You Decide!

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BELLY FAT LOSS

Just an FYI… Everyone has some belly fat, even people who have flat abs. It is when we have too much belly fat that it has an effect on our health. When this is the case, it is time to say enough! It is time for Belly Fat Loss!

There are different kinds of fat. Some fat is right under your skin, and other fat is deeper inside, around your heart, lungs, liver, and other organs. The deeper fat is called “visceral” fat. This fat may be the bigger problem, even for thin people.

There are four key factors you need to take into consideration in Belly Fat Loss: exercise; diet; sleep; and stress management. If any of these four are out of balance you will gain weight. When your weight gets excessive, your body starts to store your fat in unusual places and deep around your Visceral Organs.

HOW MUCH BELLY FAT DO YOU HAVE?

The most precise way to measure it, is to have a CT scan or MRI. This obviously will cost a ton of money so most people opt for a much simpler, low-cost method for monitoring belly fat. The tools most commonly used are measuring tape, body fat calipers, or body fat measurement machines. A measuring tape is the simplest do-it-yourself method. Body fat calipers and body fat weight machine with feet and handle sensors are somewhat more accurate. If using a machine make sure that you use a machine that has both hand and foot sensors for the most accurate results.

BELLY FAT LOSS

Let’s start with the least expensive method, a tape. This way you can get started on that Belly Fat Loss, and then look to do another measurement method later. Simply take a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level all the way around. Your waist size should be less than 35 inches if you’re a woman and less than 40 inches if you’re a man. If this is not the case you know things need to change.

BEST THINGS YOU CAN DO FOR BELLY FAT LOSS:

• Exercise: In combination with the other factors, vigorous exercise creates great belly fat loss, including visceral fat. Participating in 30 minutes of vigorous exercise at least six days a week will raise your heart rate and burn fat. Vigorous exercise includes running, plyometric and agility training, hiking up steep inclines, and other types of fast moving exercise and training. Of course you can always use Beachbody programs like P90X3, 21 Day Fix, Insanity Max30, and others that provide 30 minutes of vigorous training, which you can do in the comfort of your own home. Another great thing about Beachbody programs is that you can take them to the gym or outdoors by streaming those programs with the NEW Beachbody On-Demand.If you can only do moderate exercise, then you need 45-60 minutes, 6 days per week.

Just remember that once you get your fitness levels up, it is important to hit the vigorous exercises so you can torch visceral fat. Moderate exercise can include jogging, stair climbing at a moderate pace, and fast walking. You can also use Beachbody Programs like PiYo, P90, TurboJam, or TurboFire to start seeing results while doing moderate exercise. Plus these programs are always changing your workouts and how they are scheduled, which also helps with fat burn.

• Nutrition: There is no magic diet for belly fat loss. Diets alone typically results in more muscle and water weight loss than fat loss. If you want your belly fat gone, you need to have proper nutrition. When you have balanced nutrition that encompasses clean whole foods, portion control, and proper caloric intake for your activity levels, the belly fat is usually the first to go, though this can vary with genetics. Most people struggle with balance since the media and society has skewed the view on what balanced real nutrition looks like. The best program to teach you all that is needed for proper nutrition is the Portion Fix Nutrition plan. This plan is the easiest to implement and use. You can get it on its own, or it comes with the 21 Day Fix, 21 Day Fix Extreme, or Insanity Max30 Workout programs. 

Other aspects of nutrition that are key to belly fat loss are fiber and supplementation with a total nutrition supplement. 50% of Americans are nutrient and fiber deficient. It is nearly impossible with today’s food supply to get the fiber and total nutrients that we need on a daily basis. It also has been shown that people who have low nutrient and fiber levels have a tendency to store more visceral fat. If you are eating a clean nutrition plan with the proper servings of fruits and vegetables, plus supplementing with a total nutrition shake like Shakeology, you will be well on your way to having proper fiber and nutrient levels. Your body will thank you, and you will see belly fat loss.

• Sleep : Getting the right amount of sleep is incredibly important for belly fat loss. Studies have shown that people who got 6 to 8 hours of sleep per night gained less visceral fat over 5 years versus those who got 5 or fewer hours of sleep per night. The same study showed those who slept longer than 8 hours, gained more belly fat. Sleep is your time to recover which is why you need the rest, but too much causes your body to be more sedentary. Again it’s all  about balance.

• Stress: Everyone has stress. How you handle your stress is what really matters. If you don’t handle stress well, or you have too much stress, you will struggle with belly fat loss. The best way to combat stress is through exercise. Proper sleep also helps combat stress. Other things you can do to help combat stress are relaxing with friends and family, meditating, and counseling if stress levels become too much to handle. How you react to stressful situations can cause additional stress. So work on finding the balance in how you react to stress and how you cope with stress. Knowing your options for combating stress will also help create a healthier lifestyle and aid in making good choices.

BELLY FAT LOSS

Belly Fat Loss is possible and can be achieved with ease if you take the right steps. It won’t be immediate. Your Belly Fat Loss will happen if you stay consistent and remember that you didn’t put your belly fat on overnight, so it will take time to shed that weight. Now that you know what to do, start by setting goals, and begin your journey. If you need assistance or accountability be sure to seek out a coach who can help you achieve your belly fat loss.

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Ingredients to Look for in a Pre-Workout Drink

It can be hard to get motivated to work out. We have all said this before… “I just don’t feel like it.” That’s where a Pre-Workout Drink can help, but finding the right one is important. The biggest question is the Ingredients to Look For in a Pre-Workout Drink.

Knowing the Ingredients to Look for in a Pre-Workout Drink will help you pick a pre-workout supplement correctly formulated to get you up and running, both literally and figuratively. You want just the right amount of lift to enhance performance and delay muscle fatigue, but not crash an hour after your workout.

Pre-Workout Drinks are intended for use within 30 minutes prior to exercise. The top Pre-Workout Drink Energize was designed with that time science and the best ingredients at its core. The three natural ingredients of this superior supplement are low dose caffeine, beta-alanine, and quercetin. http://goo.gl/0fIiSc

INGREDIENTS TO LOOK FOR IN A PRE-WORKOUT DRINK

Definitely look for Caffeine on the list for ingredients in a pre-workout drink, but not just any caffeine at any dose. To enhance performance with improved reaction time, mental acuity, and focus, the caffeine has to be from natural, low dose sources. Energize uses a low dose of caffeine from green tea, which has been shown to enhance performance without the side effects of increased heart rate, gastrointestinal distress, insomnia, and jittery or anxious feelings.

Research has shown that low or very low caffeine doses can improve performance without undesirable side effects. Dr. Nima Alamdari Ph.D. and the Beachbody Director of Scientific Affairs, states that performance without unwanted side effects is one of the driving forces behind the Beachbody Performance line and it’s Energize Pre-Workout Drink.

The second ingredient from the list of Ingredients to look for in a Pre-Workout Drink is Beta Alanine. Beta Alanine is an amino acid that combines with another amino acid called Histidine to create a substance called Carnosine. This combination buffers against acid level  build up in the muscle. Carnosine is found in meat, but you would need to eat huge amounts of eat a ton of beef to get an enough to improve exercise performance. Consuming Beta Alanine over time, may increase muscle carnosine levels, which in turn can increase body’s lactic acid buffering capacity. When this happens it allows an increased period of exercise and greater high intensity exercise sustainability, which in turn can mean greater results.

INGREDIENTS TO LOOK FOR IN A PRE-WORKOUT DRINK

The last ingredient is on the must list of ingredients to look for in a pre-workout drink is Quercetin. Quercetin in its purest form is a bright yellow color supplement and a potent phytonutrient that has shown to improve performance and decrease exercise-induced inflammation.  Again through human clinical trials Dr. Alamdari has found that this nutrient can also help reduce the effects of delayed onset muscle soreness [DOMS], and speed muscle strength recovery. In this study he also found that Quercetin showed in improvement of the VO2max (the maximum amount of oxygen one can use during aerobic exercise) over the placebo group.

When shopping for a pre-workout drink,  or any other supplements to help give you an edge on your results, you need to look at the entire Performance line. Energize and the other products in the Performance line are NSF Certified. This means its label claims of product contents have been verified and it has been screened for the major stimulants, narcotics, steroids, diuretics, and beta-2 agonists which are banned by most major athletic organizations. What does this mean for you? It means these products are safe, legal, and very clean.

Whether you are pumping iron and kicking butt in your living room, training for an Ironman Triathlon, or a professional athlete, you have found the highest quality products in the Beachbody Performance line. Knowing the Ingredients to Look for in a Pre-Workout supplement, and all of your other supplements, gives you the best chance for greatest results from your workouts.

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An Easy Diet to Get You Started!

Transition diets are the best Easy Diet to start your journey to better health and be a healthier eater. Of course when we say Easy Diet, what we really mean is a nutrition plan that is easy to implement and sets you up for a healthy eating lifestyle. The biggest goal when starting is to create a plan that has includes more natural, whole foods and less junk.  

That first step itself constitutes an Easy Diet. Why is this…? Because there are no secrets to healthy eating. Healthy nutrition is simply understanding that eating healthy means you have to minimize junk food. If 90% of your nutrition is real food (remember, the stuff nature makes?) your body will respond and your exercise efforts will pay off with better results.

AN EASY DIET TO GET YOU STARTED!

Take 2-4 weeks to start implementing some mainstays that are necessary for balanced nutrition. After you clean out the junk it is time to focus on what you can eat, rather than what you can’t eat. You will find that this list is a lot to chow down on. Small changes make healthy eating pretty easy and his is the best way to get ready for a new nutrition plan and exercise program.

EASY DIET WEEK 1 – ELIMINATE, CHEAT DAYS, AND FOCUS

• Cheat Days: Since no one’s perfect, you get two days during this week to cheat. Yep, eat anything you want! Be sure to listen to your body, it will tell you it wants everything that you have cut out and over time how you feel is a great indicator of what nutrients you are deficient in, rather than a cue to eat junk. Listen to your body. Example: Craving ice cream, you may be short on essential fatty acids. Craving a hamburger, your nutrition may lack protein. Listen to your body and learn what it really needs and then choose food items that can really give it those nutrients, versus giving into the junk like ice cream or hamburgers. Being in tune with your body is a lifestyle benefit that will pay off for the rest of your life.

• Eliminate: No junk. Eliminate junk food from your diet. That’s it, just junk. The definition of junk is obvious stuff, like potato chips, candy, ice cream, cake, and other salt- and sugar-loaded foods.

• Focus: After you rid the junk, focus on the fact that in week one you can eat whatever and whenever you like. Also don’t forget to focus on water, 8-10 eight ounce glasses of water per day, or even better focus on a gallon. As much as 65-75% of us walk around dehydrated. Once you are hydrated you will notice changes in your body and how it craves food. Another focus should be on minimizing or eliminating other drinks such as juice, sodas (obviously), and alcohol.

AN EASY DIET TO GET YOU STARTED!

EASY DIET WEEK 2 – NO JUNK AND PROPER PORTIONS, CHEAT MEALS, AND FOCUS

• Yes still “no junk” and learning proper portion sizes. Remember that this is a process, and things need to be done over and over again for it to become a part of your life.Eat proper portions of food, and eat more often. Eat every 3-4 hours and try not to eat anything about two hours before you go to sleep. This helps keep your blood sugar levels more static and your energy level more consistent. The basic recommended times to eat are Breakfast, Mid-Morning Snack, Lunch, Mid-Afternoon Snack, and Dinner. Learn proper portions such as – ½ cup of high fiber grains, 1 cup of vegetables, 1 cup of fruit, 3-4 ounces of lean meat, and ¼ cup of healthy fats. Sticking to these portions and the proper numbers of each portion per day will keep your metabolism firing on all cylinders.

• Cheat Meals: Yes your full Cheat Days from week one are now Cheat Meals. You can have two Cheat Meals per week. You will notice that having an entire day to cheat is not necessary. Though you may be tempted may happen every now and again, you will see it is not necessary to cheat more often. When cravings come, you will find that having one cheat meal generally suffices. Plus more times than not, cravings are more mental than physical. Gradually decreasing your cheat meals and knowing it’s mostly in your head helps break those mental habits.

• Focus: Carbs are not the enemy. Your body needs them, just like it needs proteins and fats. The key is choosing the right style carbs. As a society, we eat too much refined sugar. Complex grain carbs, like whole-grain breads, whole-grain rice, sweet potatoes, and legumes are great choices. Keep in mind that vegetables and fruits are carbs as well. The right carbohydrates will maximize your body’s ability to function properly and participate in exercise and other daily activities.

EASY DIET WEEK 3 – SAME FOCUS, MORE VARIETY, AND SUPPLEMENTATION

• Focus: Stick to No Junk and Cheat Meals on two different days per week.

• Have more variety, eat more colorful foods, and try foods you have never had before. Try recipes that are easy to make and provide balanced nutrition. For great recipes be sure to check out the Fixate Cookbook by celebrity trainer Autumn Calabrese. Remember the richer the colors, the fresher the products tend to be. Try to eat a variety of colors in your diet. Be sure to have a variety of all food types, including proteins, grains, vegetables, and fruits. Be sure to vary meal as well. You don’t want your meals to be too heavy in one nutrient or another. Balance matters!

• Total Nutrition Supplementation: Starting to implement total nutritional supplements that are clean and artificial ingredient free is very important. This helps your body do a better job of utilizing the nutrients from the foods you are eat, provides the nutrients you cannot get from food sources, and may help with many other aspects of your body function and efficiency. Shakeology and its Shakeology Boosts are some of the best and cleanest total nutrition supplements you can add to your diet.

Taking time to transition and use these easy diet suggestions to get started will make other changes a lot easier along the way. Following the steps of a process you are more likely to succeed than just random efforts. Start here and you will find getting into your nutrition and exercise plan will be easier and results will happen sooner!

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Aerobic Exercise Workouts: Top Reasons to Do Them!

Regardless of age, weight or athletic ability, Aerobic Exercise Workouts are good for you. Regular aerobic activity can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.

HOW DOES YOUR BODY RESPONDS TO AEROBIC EXERCISE WORKOUTS?

During aerobic activity, you repeatedly move large muscle groups in your arms, legs and hips. When you do this you will breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Small blood vessels (capillaries) also widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. As this is all happening your body will begin to release endorphins, natural painkillers that promote and increase the sense of well-being. What are you waiting for, it is time to get moving!

AEROBIC EXERCISE WORKOUTS: TOP REASONS TO DO THEM!

Aerobic Exercise Workouts are needed by everybody. It may be a bit more difficult at first, but once you get going your body will adapt and you will get stronger and more fit.

Consider the following to see how Aerobic Exercise Workouts can help you feel better and enjoy life to the fullest.

AEROBIC EXERCISE WORKOUTS CAN HELP YOU:

• Keep excess pounds at bay
• Combined with a healthy nutrition plan, aerobic exercise helps you lose weight and keep it off.
• Increase your stamina
• Boost your mood
• Aerobic exercise may make you tired in the short term, but over the long term, you’ll enjoy increased stamina and reduced fatigue.
• Ward off viral illnesses
• May activate your immune system. This may leave you less susceptible to minor viral illnesses, such as colds and flu.
• Reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke, certain types of cancer, and more.
• Boosts your high-density lipoprotein (HDL), the “good,” cholesterol, and lowers your low-density lipoprotein (LDL), the “bad,” cholesterol. This may result in less buildup of plaque in your arteries.
• May help strengthen your heart, keep arteries clear, and control blood sugar. If you have coronary artery disease, aerobic exercise may help you manage your condition.
• It can help ease the gloominess of depression, reduce the tension associated with anxiety, and promote relaxation.
• Helps keep your muscles strong, which can help you maintain mobility as you get older.
• Keeps your mind sharp.
• Increase your longevity

Ready to get more active? How can you not be with all those benefits that Aerobic Exercise Workouts provide?

Start smart with small steps if you’ve been inactive for a long time or if you have a chronic health condition. When you’re ready to begin exercising, start slowly.  Walking in the morning and evening is a good way to begin. After a few weeks you can step it up to brisk walking or jogging. Those types of Aerobic Exercise have their benefits, but you also want to combine Aerobic Exercise Workouts that provide exercises that move you in multiple directions. This allows your heart rate to gradually increase while training your body to move in many directions. It also strengthens tissues around your joints, which gives them more stability.

Beachbody On-Demand offers a varied selection of Aerobic Exercise Workouts. What’s great about Beachbody On-Demand is there are programs for every fitness level and the programs progress properly. Gradual workout progression can keep you motivated, keep you from boredom, and help prevent injury.

So grab all the benefits of Aerobic Exercise Workouts with the best programs on the market through Beachbody On-Demand!

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