6 Reasons to Cross Train

If your results have hit a brick wall even though you’ve been following your fitness routine faithfully, maybe it’s time to try cross training. What’s that, you say? It’s when you change your regular workout and add in other types of exercise. Here are 6 of the best reasons to cross train:

1. Prevent injury. Doing the same workout over and over again stresses joints, muscles, and ligaments without giving them full recovery. Overuse is one of the primary reasons for injury. Working the same muscles in a different way, or completely different muscle groups, can give your muscles the rest they need to help prevent problems that keep you from training!

2. Balance your muscles. By working different muscle groups, you will maintain muscular symmetry. If you’ve been doing mostly squats and lunges, focusing on your lower body, your upper body may lack the definition that your legs and buns have. Add in an upper-body workout, one that includes resistance training to help you achieve total-body balance. Plus, you’ll get the extra benefit of looking toned all over!

3. Gain strength. With cross training you can increase the overall strength of your muscles. For example, if you run, or do mostly cardio-based workouts, add a sculpting routine. Resistance training dumbbells or bands) can translate into faster running times, and better endurance, not to mention a speedier metabolism.

4. Prevent boredom. Doing the same old thing gets old. Spice up your workout by trying something—or someone—new! If you’ve been following a particular trainer’s programs, try someone else’s. Each trainer has a different style and will challenge—and even entertain you—in different ways. If you’ve done ‘em all, maybe you just need to get outside for a bit. Consider a sport that’s always interested you.

5. Keep making progress with your muscles. Progress with a training routine plateaus somewhere between 4 and 12 weeks. By changing your workout, you make more consistent progress!

6. Rest tired muscles. OK, so you don’t want to give up your workouts, but you feel like your performance is going downhill? Maybe you just need to rest the groups of muscles you’ve been working relentlessly for months on end. Give em’ a break by doing something different. Go for a hike, a bike ride, or a swim.

By:  Beachbody

Star Spangled Fruit Salad

This Star Spangled Fruit Salad is so easy to make—simply cut watermelon into ½-inch thick slices and then cut with a small star-shaped cookie cutter. If you have a couple different sizes it looks even better!

Prep Time: 15 minutes
Cooking Time: None
Total Time: 15 Minutes
Yield: 4 servings, about ½ cup each

Ingredients:
1 cup fresh blueberries
1 cup watermelon

Preparation:

1. Combine blueberries, and watermelon in a medium serving bowl; toss gently to blend.

Container Equivalents = 1/2 Purple

By:  Beachbody

Peanut Butter, Banana, and Berry Toast

This delicious peanut butter, banana, and berry toast can be customized with your favorite berries (we used raspberries for the red stripes, but strawberries, red grapes, or plums would work too). Enjoy it for Memorial Day, Labor Day, or Fourth of July.


Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 1 slice

Ingredients:

2 tsp. all-natural almond butter
1 slice whole grain bread, toasted
11 fresh blueberries
12 fresh raspberries
¼ medium banana, cut in half lengthwise, cut into ½-inch slices

Preparation:

1. Spread almond butter evenly on toast.
2. To create a fruit flag, place five raspberries in a line parallel to the bottom of bread.
3. Place banana slices above raspberries.
4. Repeat with raspberries.
5. Place one banana slice on right side above raspberries.
6. Place two raspberries above banana slice.
7. Place one banana slice above raspberries.
8. Create a square of blueberries on the upper left corner. Serve.

By: Beachbody

10 Popular Diet Tips to Ignore

If you’ve ever tried to lose a few pounds, you’ve probably been inundated with diet tips. But take them all with a grain of salt—some advice may sound legit but can actually derail your diet. Here are 10 tips you don’t want to follow.

BAD ADVICE: Choose fat-free or sugar-free foods

BETTER ADVICE: Don’t believe the hype. “They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both,” says Denis Faye, Beachbody’s nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, “Removing fat from a food makes it less satiating, so you ultimately may end up eating more.” Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods.

BAD ADVICE: No cheating ever!

BETTER ADVICE: Relax your diet rules, and you’ll be more likely to stick it out long-term. “If 80% of your diet is tight, then 20% can be a party,” Faye says. “It keeps you from getting stressed—and stress is a huge obstacle in weight loss.” Just plan your splurges ahead of time so you’re not giving in to every temptation that crosses your plate.

BAD ADVICE: Stop snacking.

BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. “A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable,” Batayneh says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

BAD ADVICE: Don’t eat fruit—it’s full of sugar.

BETTER ADVICE: Let fruit satisfy your sweet tooth. “Yes, fresh produce is full of sugar and carbs,” Faye says. “But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it’s also rich in fiber, which slows the absorption of sugar. I’ve never met a human being who got fat because of bananas.” When you’re craving sugar, there’s no debate that a handful of grapes is healthier than a hot fudge sundae.

BAD ADVICE: If it’s organic, it’s good for you.

BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients. The problem is that many people assume organic foods are all low in calories, too, which isn’t necessarily true. Don’t get us wrong—we’d rather eat food that doesn’t resemble a science experiment. But, Faye cautions, “You need to use common sense. If it’s bad for you with conventional ingredients, it’s still bad for you when it’s organic.” A cookie is a cookie, no matter how all-natural it is.

BAD ADVICE: Calories in, calories out—it doesn’t matter what you eat.

BETTER ADVICE: What you’re eating matters. Compare a 100-calorie candy bar to 100 calories of avocado—the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you’re cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, “Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain,” Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway, Starbucks, or Snickers bars—but don’t put too much stock in those success stories. “When you go that route, you’re not educating yourself,” Faye says. “It’s like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life.”

BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!

BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn’t mean you’ll get the same results. “There’s no single diet that works for everyone; our biochemical needs are different,” Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

BAD ADVICE: When in doubt, order the salad.

BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they’re slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. “Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!” Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.

BAD ADVICE: Don’t exercise—it’ll only make you hungrier.

BETTER ADVICE: Get moving—an hour-long workout isn’t going to make you suck down calories like Michael Phelps. “Exercise isn’t just for losing weight—it improves your cardiovascular health and strengthens your bones,” Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn’t mean you’re going to pack on pounds. “As long as you’re eating clean, your body is amazing at self-regulating,” Faye adds. “It should crave the calories you need to fuel your workouts, not to get fat.”

BAD ADVICE: Treat yourself for a job well done!

BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you’ve earned a cocktail or cupcake. But splurging after every workout can quickly undo all your hard work. If you’ve been good all week, go ahead and grab a guilt-free treat on Friday. But, Faye says, “Don’t let every workout become a Pavlovian thing where you need to eat cake afterwards.” After all, the best reward for a killer workout is getting one step closer to the body you want.

By:  Beachbody

How to Do the Perfect Push Up

Push-ups. I bet you love them or love to hate them. Either way, this weight-bearing exercise is fantastic at sculpting your shoulders and arms, making your back look just incredible, and building up your pecs (or for us ladies, giving us a little lift).

But, they’re not easy! And, after a few sets, perhaps you’ve wondered: Can I do these on my knees instead? And, if I need to do them on my knees, should I bother doing them at all?

Articles published in the Journal of Strength and Conditioning Research revealed that men lifted about 66.4% of their body weight with each rep when they did a push-up on their toes. On their knees, they lifted about 52.9% of their body weight. For example, a 180-pound man will lift 119.5 pounds per rep doing a regular push-up and 95.2 pounds doing a push-up on his knees. Women lift just slightly less of their body weight per rep. So, yes, if you can’t do a push-up on your toes yet, don’t give up! You’re still getting a great workout.

If you really want to get a sense of how much you’re lifting, put your scale on level ground, place your hands on it, and do a push-up on your toes. Have a friend read the number on the scale if you cannot. Then, repeat the exercise, but this time, do the push-up on your knees.


How to do the perfect push-up:

Whether you’re on your toes or on your knees, it’s important to have the proper form. To do a perfect push-up:

1. Get into plank position and make sure your hands are aligned with your shoulders but just wider than them. Tighten your core.

2. Lower your body until your chest almost touches the floor, tucking your elbows in as you do. When you’re at the bottom, your arms should be at 45-degree angle. Keep your back flat and do not let your back or hips sag.


Here’s a GIF showing how to do a regular push-up



And, here’s how to do a perfect modified push up. As you go down to the ground, make sure to keep your core tight and your butt tucked in. It may help to watch yourself in the mirror (or in the reflection of your TV!) a few times to get your posture right.




For the few of you who want to make your push-up harder and lift more of your body weight, here are some tips. We’ve ranked them from easiest to hardest.

1. Slow it down. By taking more time to do each repetition, you increase the time that each muscle must stay contracted.

2. Bring your hands and feet closer together to move your center of gravity forward and make your shoulders, pecs, back, and triceps do more work. Tighten your core to protect your lower back.

3. Change the angle. Place your feet on a stable surface–such as a plyo box or weight bench–and keep your hands on the ground. This puts more of your weight onto your shoulders.

4. Move away from a stable surface and do your push-ups on a medicine ball or balance ball as demonstrated in P90X2. These exercises will not only challenge those muscle groups but also force you to tighten your core to stay balanced.

5. Forget push-ups. Do handstands instead.

By:  Beachbody

21 Day Fix Greek Yogurt Cookie Batter Parfait

This was a yummy treat for our family!  I hope you enjoy it as much as we did. I doubled the recipe for our family.

Ingredients:

3/4 cup or 6 oz. Fat free plain greek yogurt

1 Tbsp. Mini chocolate chips

1 tsp. Pure vanilla extract

2 Tbsp. Oats

2 Tbsp. Healthy peanut butter

A dash of cinnamon

Preparation:

1.  Measure out the yogurt and mix in all of the ingredients.  Stir well.

2.  Freeze for 15 minutes to allow flavor to soak into oats.  (Don't skip this step)

Container Equivalent:  1 Red 1/2 Yellow

My 21 Day Fix Extreme Journey

My husband and I are enjoying our 21 day fix extreme program.  He was the heaviest he has ever been in the 28 years that we have been together.  I harped on him every day about the monster drinks that he consumed to get through his long 50-60 hr. work weeks.  It was of no use.  It just caused many arguments and chaos in the house so I quit saying anything to him.  I was terrified that he might have a heart attack with having asthma and ingesting those drinks that speed up the heart and also using asthma spray which speeds up the heart.  His dad also had his first heart attack at this same age that he is right now.  

I have been doing Beachbody programs for years so I decided to give 21 day fix extreme a shot.  I told him that it was on its way.  He said that it was "my thing", but he would do one round with me. We got started, and we are now in round three.  I have lost 3" in my trouble areas like my tummy.  I had three kids via c-section, and I thought my days of a toned tummy were long gone.  In just over 42 days, my results have been shocking.  Take a look for yourself...

My husband has lost 28 pounds and over 12".  He is doing amazing.  I am so proud of him.  You know, after round one, I didn't even ask about him continuing. He was getting results and that was all he needed to experience.  He lost 15 pounds and 9 3/4" after just 21 days.  It was a big change for us to begin eating healthy, but it is honestly very good.  We do not miss anything that we ate before.  We have went off the rails a few times because we went out of town a couple of weekends during the past three rounds, my stomach became very bloated and I was in pain when we ate unhealthy.  I could not wait to get back to our healthy eating.  As soon as we got back at it, my bloat went away and so did the stomach pains.  It is incredible how we feel now that we are fueling our bodies properly with Shakeology and clean eating.  Kevin has not complained about the shakes at all. Some shakes can be very gritty and not good tasting, but Shakeology is very yummy.  He looks forward to his breakfast shake each day.  I always have mine post workout.  It is my incentive to get in and push play and get it done.

I was recently talking to a friend who paid 1200.00 for her daughter to join a weightloss plan.  I was shocked!  This was only for 16 weeks.  She has lost weight, but I told her that when her 16 weeks runs out, to get in touch with me. For just 130.00 per month, she can get amazing results.  That is just $4 per day, and she will know that she is getting healthier as she loses her weight. This is money that is already being spent on junk food.  By just reallocating the funds, she can lose all of her weight, get healthier, and feel incredible.

If you are also in need of getting your health on track, message me!  I cannot wait to help you just like I have helped others achieve their results.  I cannot wait to see your transformation story!! :)

21 Day Fix Pineapple Chicken Skewers

Well, this was a hit for family and friends.  I was requested to make it again for July 4.  It was very delicious!  I didn't know eating healthy would be so amazing!  Thank you, Autumn Calabrese with 21 day fix!   
Fire up the grill and enjoy! :)

Ingredients:

8 bamboo skewers

1 lb. raw  boneless skinless chicken breasts cut into 1-inch pieces

1 lb. raw turkey sweet sausage (like brats)

1/4 cup reduced-sodium tamari soy sauce, gluten-free

2 tsp. olive oil

2 tsp. grated fresh ginger

1 (8 oz.) can of pineapple chunks drained

1 medium red bell peper cut in 1-inch chunks

1/2 red onion cut into 1-inch chunks

Preparation:

1.  Place chicken in resealable plastic bag

2.  Add soy sauce, oil, and ginger

3.  Seal bag and mix.  Refrigerate at least 30 minutes to marinade.

4.  Pre-heat grill

5.  Place a piece of chicken, pineapple chunk, bell pepper, onion, and sausage onto skewer.  epeat, so the skewer has two pieces of each ingredient.  Discard marinade.

6.  Grill skewers on covered grill until meat is cooked through.

By: Fixate Cookbook / Autumn Calabrese

21 Day Fix Banana Chocolate Honeymoon Shakeology Pie

We created a chocolate, peanut butter, and banana pie that is delicious and good for you! Thanks to Shakeology, this peanut butter chocolate pie has 13 grams of protein per slice. You’re welcome.

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings

Ingredients:
2 Tbsp. nonfat milk
1 (12-oz) container firm (or silken) tofu
2 scoops Chocolate Shakeology
½ cup all-natural peanut butter
2 ripe medium bananas, cut into chunks
1 Tbsp. raw honey
1 Whole Wheat Graham Pie Crust (Recipe below)

Preparation:
1. Place milk, tofu, Shakeology, peanut butter, bananas, and honey in blender; cover. Blend until smooth.
2. Pour tofu mixture into pie crust; refrigerate for at least 1 hour, or until firm.
3. Cut into eight servings.

Container Equivalent = 1 slice = 1 Yellow

Whole Wheat Graham Pie Crust

No one will know this pie crust is healthy! Make sure you fill it with wholesome fresh fruit or one of our pie recipes.

Total Time: 15 min.
Prep Time: 5 min.
Cooking Time: 10 min.
Yield: 8 servings

Ingredients:
1 cup whole wheat graham cracker crumbs
1 Tbsp. coconut oil, melted
2 Tbsp. pure maple syrup
1 tsp. ground cinnamon

Preparation:
1. Preheat oven to 400° F.
2. Place graham cracker crumbs, oil, maple syrup, and cinnamon in a medium bowl; mix well.
3. Press mixture into 9-inch pie pan. Bake for 8 to 10 minutes, or until golden brown. Cool.

Container Equivalent = 1 slice = 1 Yellow

By:  Beachbody

7 Secrets to Sticking with Your Exercise Program

Staying fit is a super power, wellness-wise. Exercise can improve your energy levels, sleep quality, body composition, and overall health. While these perks are great, hectic lives can make sticking with an exercise program tricky. Simple shifts in your behaviors can help minimize these barriers, making reaching and maintaining your fitness goals almost as easy as pushing play.

Set reasonable goals. Start with activities that seem attainable and reasonably challenging, then set a goal to engage in that activity at least a few times per week. Most wellness perks, according to the 2008 Physical Activity Guidelines for Americans, kick in if you do a minimum of 150 minutes of moderately-intense exercise per week. That’s just over 21 minutes a day.

Schedule it. Prioritize workouts in your calendar like anything else. Schedule routine sessions at times that make the most sense within your lifestyle. Many people find it’s easier to stick to an exercise routine in the morning while others find they have more energy in the afternoons. But neither is ideal if the time isn’t convenient for you. Experiment with various options until you find one that works.

Get the gear. Ideally, your workouts won’t require a lot of equipment. Regardless, stock up on whatever you need to get started and choose quality gear, especially when it comes to particularly important items, such as athletic shoes. Wearing colors and textures you enjoy may also help keep you motivated to suit up and head out.

Plan ahead. Prepare your gear ahead of time to prevent skipping workouts. If you schedule your workouts for the morning, set your fitness attire out the night before. If you plan to exercise on your way home from work, pack a workout bag in advance and bring it with you.

Buddy up. Most everything is more fun with friends. Use the buddy system for increased workout accountability and enjoyment. If showing up or making time to exercise is your biggest challenge, having someone to be accountable to could be all you need.

Sleep and rest well. Quality sleep makes for effective exercise, and helps ensure that you have the mental gusto to show up. Cultivate a healthy sleep schedule, and stick to routine sleep and waking times as often as you can.

Cut yourself some slack. Aiming for perfection can work against you. If you miss a workout, don’t beat yourself up. Instead, consider it a rest day and get back on it the next day. If you find yourself unable to stick to your goals, reassess. It’s better to work out at a lower intensity or for less time for a while than not at all. 

By:  Beachbody

5 Ways to Make Body Weight Moves Tougher

For many barbell-and-dumbbell devotees, bodyweight exercises are bush-league: Novice exercises you quickly abandon in favor of those involving iron. But bodyweight squats, push-ups, lunges, jumps, and other moves aren’t just for beginners. Smart trainers know that using your body as your barbell can build just as much muscle — and burn just as much fat — as pumping iron. Don’t believe us? Talk to a gymnast, soldier, or even a convict, many of whom sculpt cover-model worthy physiques without ever lifting a weight.

“Being able to control your body weight is key for building fitness,” says Craig Rasmussen, C.S.C.S., training department manager at Results Fitness, in California. “It’s the foundation for every type of athletic and strength endeavor.”

At first glance, bodyweight moves might still appear to have one major drawback compared to free weights and machines: You can’t easily adjust the load. On the bench, you can strip or add plates. On a cable machine, all you have to do is move a pin. If you’re performing curls, you can simply grab a heavier pair of dumbbells. But if you can’t do a push-up, you just can’t do a push-up, right?

Wrong. External load is only one variable (and arguably not even the most important one) that you can manipulate to change the intensity and difficulty of an exercise. Read on for five more. Armed with the following tips, you can stop relegating bodyweight exercises to something you do when you don’t have access to iron, and start utilizing them as elite trainers do: As powerful tools for achieving nearly any fitness goal.

Bodyweight Training Tip #1: Change Your Angle

For moves like push-ups and inverted rows, the difficulty of the exercise depends on the angle of your body to the ground: The higher your feet are relative to your head, the lower your mechanical advantage is, and the harder the exercise becomes. So if you can bang out more than 15 classic push-ups at a time, try elevating your feet on a box or bench. Ditto for inverted rows, which are normally performed with your heels on the ground.

Similarly, you can make most floor exercises easier by elevating your hands. “Just because you can’t do push-ups with your hands on the floor doesn’t mean you can’t do push-ups,” says Rasmussen. If you find the classic move too tough, place your hands on a raised surface. If you struggle with inverted rows, walk your feet backward a few steps. In both cases, the greater incline of your body will increase your mechanical advantage, making the exercises less difficult.

Bodyweight Training Tip #2: Change Your Tempo

You already know that moving faster can make any exercise tougher — performing 30 squats in 30 seconds is harder than performing 30 squats in 60 seconds, for example. But the same also holds true in reverse: The slower you perform each rep, the more intense the exercise becomes, because the longer you will keep your muscles under tension.

If you really want to challenge yourself, add a pause at the most difficult point of the move (usually when the target muscle is fully stretched). “I might have a client hold the bottom of a squat or a push-up for a two-count,” says Rasmussen. “It’s simple, but it’s very challenging.”

That pause eliminates the stretch reflex (the tendency of a muscle to spring back to a shortened state). Without help from that fleeting elastic energy, defying gravity becomes much more difficult.

Bodyweight Training Tip #3: Increase Your Range of Motion

You’ve probably heard trainers encourage clients to move through “full ranges of motion” by, say, lowering their chests to the floor during the push-up, pulling their chests to the bar during the pull-up, and lowering their bodies until their thighs are at least parallel to the floor during the squat. It’s solid advice. Muscles are weakest at the end of their ranges of motion (i.e., when they’re full stretched), so the more you work them in that end range, the more strength you’ll build.

Rasmussen’s advice: “Pulse in and out of that end range three times before returning to the top of the rep [i.e. starting position],” he says. “If you do that, you’ll quickly see there’s no need for a barbell.”

Conversely, you can make most exercises easier by initially reducing the range of motion, and then gradually increasing it as you become stronger. “If you don’t have the strength or mobility to perform a deep squat, do a partial squat — unassisted or onto a box,” says Rasmussen. “Then gradually squat onto lower and lower boxes until you’re able to go all the way down unassisted.” This partial rep strategy also works with push-ups, lunges, and rows.

Bodyweight Training Tip #4: Destabilize Yourself

A few years ago, it was trendy to perform exercises like squats and barbell presses on Bosu and Swiss balls. Fortunately for everyone, that fad faded rather quickly (the safety risks outweigh the potential benefits). But the theory behind it is sound: “The smaller [or more unstable] your base of support, the tougher it will be to balance, and the harder the exercise will become,” says Rasmussen. The result: More strength in less time.

Simply moving your feet closer together during a squat will do the trick. Another (tougher) option is to reduce your ground contact by lifting one or more limbs. But choose which limb you lift wisely — keeping one leg raised as you perform the push-up is hard, but keeping one hand raised (i.e. performing a single arm push-up) is a true test of strength. So is the pistol squat, which is performed on one leg with the other one held off the ground in front of you.

“You can work up to a single arm push-up just like you would for a classic push-up,” says Rasmussen. “Gradually work your way down from an elevated surface.” For the pistol squat, place one or both hands on a pole or other steady object until you can perform the move without any support.

Bodyweight Training Tip #5: Combine Two (or More) Movements

A pull-up is hard, but a pull-up with a knee raise is harder. A forward lunge is hard, but a forward lunge with trunk rotation is harder. A squat is hard, but a squat with a push-up (AKA, a burpee) is harder. Notice a pattern? “The more muscles you work, the more joints you engage, and the more planes of motion you move through, the more difficult the exercise becomes,” says Trevor Thieme. C.S.C.S., Beachbody’s Fitness and Nutrition Content Manager.

Added bonus: Combining bodyweight movements instantly increases your exercise arsenal, amplifying the variety you can bring to each workout. “And variety is one of the most important elements in any training program,” says Thieme. “Your goal is to never stop adapting, and the best way to do that is to regularly switch up your training stimulus.”

Pairing bodyweight moves will do just that. So will following the other tips in this article. 

By:  Beachbody

21 Day Fix Meatloaf

This tasted really delicious!  It was tender and full of flavor with the spices that are used.  My husband and son both enjoyed it.  I hope you enjoy!!

Makes 6 Servings

Ingredients:

2 lb. Ground turkey

2 Eggs

1/2 cup No-sugar tomato sauce

1 Tbsp Worcestershire

1 Tbsp Mustard

1 cup Oats

3/4 cup Parmesan cheese

Pinch of Sea salt and pepper

2 tsp Onion powder

1 tsp Garlic powder

1 Tbsp Parsley

2 tsp Minced onion

Preparation:

1.  Pre-heat oven to 350

2.  Combine all dry ingredients and mix well

3.  Combine turkey, eggs, tomato sauce, mustard, and worcestershire and mix well.

4.  Add dry ingredients and mix

5.  Bake 30-40 minutes or until no longer pink

Optional:  Mix 1/2 cup ketchup and 1 Tbsp raw honey & drizzle on top of meatloaf

Container Equivalents:  1 Slice = 1 Red, 1/2 Yellow, 1/2 Blue, & 1/4 Purple

The Best Exercises for Back Pain

Back pain is an equal-opportunity hobbler. It doesn’t matter if you’re a lifelong fitness nut or a dedicated channel surfer, back pain can strike anyone, at any time, for any number of reasons — or for no reason at all. Indeed, 80 percent of people will experience it at some point in their lives, and in 85 percent of cases, the pain can’t be attributed to an injury or medical condition. But that doesn’t mean you have to accept your fate. On the contrary, there are steps you can take to not only reduce your risk of experiencing it, but also relieve any aches you currently have, says Stuart McGill, a leading spine researcher and professor of spine biomechanics at the University of Waterloo, in Canada. Start with the ones below, which distill McGill’s 35 years of experience into three easy tips (and five must-do exercises) that anyone can use to beat back pain for good.

Step 1: Figure Out What’s Causing You Pain (If You Can)

“Most people skip this step,” says McGill. “They jump into doing strength exercises before they’ve stopped doing the thing that’s causing their pain in the first place.” If you sit at a computer all day, your pain might stem from poor posture. The reason: Muscles and connective tissues tend to become “fixed” in the position they’re in most often. The fix: Take a stretch break every 20 minutes, and stop hunching over your keyboard. Alternatively, if you’re pain is caused by poor lifting form — bending over at your waist instead of pushing your hips back during the squat, for example — your first priority is mastering proper technique. Perform big, compound exercises like the squat and deadlift using only your body weight until you’ve nailed the movement pattern, and then start adding weight again. Once you resolve what’s causing your pain (or if you can’t determine a specific one), move on to step two.

Step 2: Strengthen Your Core the Right Way

Ditch crunches, sit-ups, and other moves that flex your spine, and concentrate instead on moves like the ones below, which emphasize keeping your core stiff. That’s the primary job of your core, anyway: To resist movement, supporting and stabilizing your spine while the rest of you pushes, pulls, runs, and jumps. McGill calls these moves the Big Three. “They aren’t fancy,” he says, “but they guarantee spine stability and provide the foundation for pain-free movement.” Perform them every day whenever you have time, whether you’re working out or not.

Front to Side Plank

Assume a push up position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line from head to heels. Brace your abs as if you’re about to be punched in the gut, and hold that position for 10 seconds. Rotate up to your right into a side plank, supporting yourself on your left forearm. Hold for 10 seconds. Return to the starting position (known as a front plank), and hold for another 10 seconds. Repeat the sequence, this time rotating up to your left. That’s one round. Do three.






McGill Curlup

Lie face-up on the floor with your left leg straight, your right bent, and your right foot flat on the floor. Place your hands under your lower back, palms down. Slowly raise only your head and shoulders off the floor. Hold this position for 7 to 8 seconds, breathing deeply. That’s one rep. Switch legs (straighten your right leg and bend your left), and repeat. Do 6 reps total, alternating legs each time.





Bird Dog

Get down on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Simultaneously extend your left leg behind you and your right arm ahead of you. Hold for 10 seconds, and then return to the starting position. Repeat with your left leg and right arm. Do 6 to 12 reps total, alternating arms and legs each time.






Step 3: Get your butt in gear

Here’s another problem with sitting all day: Gluteal amnesia (yes, that’s a real term). When your glutes are inactive for long periods of time, they forget how to contract. The muscles on the fronts of your hips (known as the psoas), meanwile, become overactive, causing them to shorten and tighten. The combination of tight psoas and weak glutes causes your pelvis to tilt forward, and increases the stress on your lumbar vertebrae. The result: back pain. The following two exercises will interrupt that cycle, helping to turn your glutes back on, says McGill.

Hip Airplane

Stand tall with your weight on your left leg and lift your left foot a few inches off the floor behind you. Keeping your back flat and your right leg in line with your torso, raise your arms out to your sides, push your hips back, and lower your torso. Now rotate up to the right until your hips and chest face that direction. Pause, and then rotate back down and up to your left. Pause again, and return to center. That’s one rep. Do 5, switch legs, and repeat.






Quadruped Hip Extension

Get down on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Keeping your right knee bent 90 degrees, raise your right leg behind you until your upper leg is in line with your torso (your lower leg should point toward the ceiling). Hold for 10 seconds, and return to the starting position. Repeat with your left leg. Do 6 to 12 reps total.






By:  Beachbody

21 Day Fix Grilled Salmon with Orange Marinade

If you’re looking for an easy meat to marinade, salmon is a great go-to option. It quickly absorbs all the spices and seasonings of a sauce to create a flavor-filled dish. This salmon recipe embraces the sweetness of citrus and zings your palate with just the right amount of chili and cayenne.

Total Time: 1 hr. 21 min.
Prep Time: 5 min.
Cooking Time: 16 min.
Yield: 4 servings

Ingredients:
¼ cup 100% orange juice
2 Tbsp. fresh lemon juice
1 Tbsp. raw honey
2 tsp. chili powder
1 tsp. ground cumin
½ tsp. sea salt
1 pinch cayenne pepper
4 (6-oz.) raw salmon fillets, about 1-inch thick

Preparation:
1. Combine orange juice, lemon juice, honey, chili powder, cumin, salt, and cayenne in a small bowl; whisk to blend.
2. Place salmon in a shallow glass pan; top with marinade. Cover and refrigerate for 20 to 60 minutes.
3. Preheat grill or broiler to high.
4. Grill or broil salmon for 6 to 8 minutes on each side, brushing occasionally with marinade, or until salmon flakes easily when tested with a fork.

Container Equivalents:  1/2 Yellow, 1 1/2 Red

By: Beachbody

Why Do the First Few Moments of Working Out Feel so Hard?

Sometimes, within the first 30 seconds or so when you start exercising, you feel slow, and almost winded. But, as you ease into the workout, the movements become more comfortable. Ever wonder why that is?

University of Utah researchers found that as your body goes from standing still (or walking) to running (or engaging in other high intensity exercise), it takes a few moments for your body and cells to adapt to what your body is doing. It’s almost the equivalent of going from 0-60 in your car. If you did that, it would take a few seconds for your car’s rpms to level off and for the car to run smoothly. Your body goes through a similar conversion period because there is simply not enough energy at first.

Essentially, as you take off running, your body relies on substrates from glucose metabolism for energy (it also uses stored ATP, but this diminishes quickly). Yet, your body hasn’t fully adapted to the demands of moving your arms and legs, so it takes longer to process the substrates. In this article from Runner’s World, writer Alex Hutchinson calls the time it takes “the metabolic reactions within the muscle cells that produce aerobic energy to get up to speed” “metabolic inertia.” This is why as you ease into the workout, your body adapts to the demands for exercise and it becomes easier…at least for a little while.

You can improve the time it takes for your body to overcome the “metabolic inertia” period by exercising more. As you train, your body becomes more efficient at creating and storing energy and this in turn reduces that sluggish period so you start to dread those first few moments less and less.

By:  Beachbody

21 Day Fix Blackened Tilapia

This is kid tested and husband approved. The fillets turned out super moist and very flavorful. We wanted seconds, but knew when to stop. I hope you enjoy it!

Ingredients:

1 1/2 Tbsp. Olive oil

2 Tbsp. Paprika

2 tsp. Onion powder

1 1/2 tsp. Garlic powder

1 tsp. Sea salt

1/4 tsp. Pepper

8 Tilapia fillets

Preparation:

1.  Pre-heat oven to 350

2.  Mix together all seasonings

3.  Place tilapia fillets on cookie sheet

4.  Sprinkle seasonings on fillets  Turn fillets over and season the other side,

5,  Bake 20-25 minutes or until cooked through.

Optional:  Serve with a squeeze of lemon

Container Equivalents = 1 fillet = 1 Red

Mobilize More Muscle

Trainers often refer to mobility as the most overlooked skill in fitness. That’s right—just like strength and power, mobility is a skill you can improve through training. In fact, mobility often becomes a limiting factor for the other two, says Kelly Starrett, owner of CrossFit San Francisco and author of Becoming a Supple Leopard. Why? Because if you can’t move a joint effectively through its full range of motion, you can’t tap into your full strength and power. What’s more, you increase your risk of injury as other areas of your body are forced to pick up the slack.


Think you’re mobile enough? Take this test: Spread your feet shoulder-width apart and drop into a deep squat (butt to calves) with your chest up and back flat. Now hold that position for 10 minutes. [Editor’s Note: Yes, we mean 10 minutes—that’s not a typo.]


If you found that excruciating (or impossible), you’re not alone. “Most people fail,” says Starrett, explaining that there’s an epidemic of “incomplete motor control” in western culture. We’re born supremely mobile, he says, as anyone who has witnessed a toddler in action knows. But by the time we enter adulthood, we’ve lost much of that innate flexibility. “We spend so much time sitting—both at home and at work—that our bodies forget how to move,” says Starrett, adding that the result is a handful of fairly predictable patterns of immobility, including tight hips, rigid shoulders, stiff backs, and quads as taut as piano strings.


If you failed the squat test, you felt the consequences of tight hips firsthand as your knees caved and your back rounded to take over the load. Stiff ankles (another common “pattern”) only complicate matters, causing your heels to lift, your pelvis to tilt, and tension throughout your body to soar. And mobility issues aren’t limited to the lower body—tight shoulders can cause your back to round every time you do overhead presses, setting stage for pain that ripples from those joints right down to the lumbar spine. “But the good news is that you can begin to reclaim that lost mobility in just 10 minutes a day,” says Starrett.


Starrett’s fix: The following five exercises. “Perform them several times a week—post-workout, before bed, or both,” he says. “Very soon you’ll notice that your lifting more weight, experiencing less pain, and suffering fewer injuries that keep you from working out.”

T-Spine Roll

Target: Thoracic (upper) spine

Benefits: Opens the upper back, boosts core stability, and relieves pressure on the lower spine.

Grab two lacrosse or tennis balls and tape them together. Lie face-up on the floor with your new “roller” positioned just below your shoulder blades (your spine should rest between the balls). Raise your arms above your chest and hook your thumbs together. Now lower your arms toward the floor behind your head. Do as many reps as you can up to 100 (shoot for at least 50). Scoot forward to move the roller a few inches up your spine, and repeat.



Psoas Extension

Target: Hips

Benefit: Stretches the hip flexors (psoas), improving hip mobility and total body stability.

Stand inside a doorframe so that you’re facing one of the jambs. Carefully step back with your right leg, moving your foot outside the door along the wall as you lower your body into a lunge (your back should touch the jamb behind you). Reach up with both hands and grab the jamb as high above your head as possible. Hold for as long as you can up to 2 minutes. Stand up and repeat, stepping back with your left leg.




Lunge and Twist

Target: Entire body

Benefit: Relieves tension in the glutes, hamstrings, hips, groin, and torso, enhancing range of motion throughout the body.


Step forward with your right leg into a deep lunge, placing your left hand on the floor and your right hand on your right foot (arm against inner thigh). Hold your foot firmly against the ground as you press your right knee outward with your arm. Hold for 5 seconds, then relax for 5 seconds. Repeat for a minute and half. Without moving your hands, rotate your torso up to your right, and then up to your left. Repeat five times, taking 10 seconds per rotation. Stand up, step forward with your left leg, and repeat on that side.




Overhead Bench Stretch

Target: Shoulders, lats, and triceps

Benefit: Increases range of motion in your shoulders, and loosens your lats and triceps.

Grab a broomstick or similarly sized pole with your hands about six inches apart, palms down. Kneel in front of a bench or chair and place your elbows on its surface so that they’re about fist-width apart. Move your knees backward and lower your torso toward the floor until you feel a deep stretch in your shoulders and lats. Hold for as long as you can up to 2 minutes.




Half-Kneeling Lat Extension

Targets: Shoulders and lats

Benefit: Stretches your lats, improving upper body mobility.

Loop a resistance band around a sturdy pole or other immobile object at shoulder height. Face the pole and grab the band with your right hand, palm down. Step back to create tension in the band with your arm extended toward the attachment point. Now step back with your right leg into a deep lunge, allowing your right arm to extend above your head at a 45-degree angle. Hold for as long as you can up to 2 minutes. Stand up, switch sides, and repeat.




By:  Beachbody

9 Foods That are Not as Healthy as You Think...

If you have a cheat meal or eat unhealthily every so often, that isn’t so bad (we try and follow the rule of eating an 80% clean diet). But, what if you’re eating badly and don’t know it? Sure, you stay away from deep-fried Oreos, but is your favorite “health food” snack keeping you from reaching your goals?

Here are nine foods that have successfully disguised themselves as “diet-friendly” foods. Don’t let them fool you.

Granola
Shocked? Granola is often touted as an outdoorsy health snack. Yet, it’s super high in calories and many variations are loaded with sugar and saturated fat.
Solution: Go raw. Muesli is basically just raw granola and it tends to have less sugars and oils—but just in case, always read the label. If you are trying to lose weight, make sure to measure to keep your portion size reasonable.

Frozen Diet Meals
Frozen dinners are not as healthy as they advertise. Though many are low in calories (most range from around 240–400 calories), they are highly processed, lacking in nutrients, and brimming with sodium. Although they may seem convenient, you give up a lot in exchange for the convenience of a three-minute microwaved meal.
Solution: Prepare healthy meals in bulk at the beginning of the week to deter you from having to choose these unhealthy convenient options. Or, if you absolutely must, read the labels. Some brands are better than others. Amy’s Kitchen, for example, does a better job than most.

Sports Drinks
Note the word “sports” in the title. These drinks are specifically designed to replenish carbs, electrolytes and other nutrients during long, hard efforts. In any other situation, they’re just sugar water. You might as well drink soda.
Solution: Generally, sports drinks are only useful for hard exercise going longer than an hour. Otherwise, you’re probably better off with water. However, if you’re eating at a calorie deficit and you’re having a hard time making it through your 30–60 minute workout, a little extra blood sugar might help, so experiment with a diluted sports drink. And again, read labels. High fructose corn syrup or artificial dyes won’t give you the fitness boost you’re looking for.

“Fat Free” Products
“Fat Free” might look good on paper, but your body actually needs fat! Plus, as Nutrition Expert Denis Faye explains, in most of these products “they just replace the fat with carbs and salt, so you’ve basically gone from pouring a little unsaturated fat on your salad to dumping on a pile of sugar.”
Solution: Stick with simple homemade dressings, like balsamic vinaigrette, and, if you’re out, ask for them on the side to control how much you’re using.

Muffins
American-style muffins first came into popularity at the end of the 18th century…and never went out of fashion again. But, this sweet quickbread is hardly healthy. Take those tempting blueberry muffins you see at some classic coffee chains. They’ll pack on about 460 calories and 15 grams of fat. Not to mention they’re usually made with refined flour, tons of sugar, and goodness knows what preservatives.
Solution: Almost all store-bought muffins should really just be avoided. If you’re really craving a muffin, try this flourless chocolate muffin that’s lower in calories and higher in fiber and other good-for-you components. Or, this plum bran muffin if you’re looking for a real fruit and fiber boost.

Sushi
As far as proteins go, fish deserves a high place in your diet and sushi can be a great way to enjoy it. However, most sushi is more rice than fish, and sometimes, it’s been deep fried (we’re looking at you, spider roll) or coated with mayonnaise (cue the dynamite roll and almost any sushi that has “spicy” in the name). While it’s never a complete junk food, like many items here, you can’t chow down without restraint and expect to see nothing but benefits.
Solution: If you do rolls, try to choose rolls made with brown rice or those that are low-carb (in other words, rice free). Or, stick with sashimi.

Pretzels
Don’t confuse these travel-friendly little bites that are low in fat, for a “healthy” snack. This carb-heavy, calorie-laden treat is almost completely devoid of nutrients and is often high in sodium. For instance, you’ll get an entire day’s worth of sodium in one cup of Rold Gold pretzels.
Solution: Stick to nutrient-dense snacks like almonds, walnuts, pumpkin seeds, or sunflower seeds. Just keep an eye on the serving size if you’re watching your weight.

Veggie Chips
Just because something contains the word “veggie” in the name doesn’t mean it’s healthy. High in fat and sodium, Veggie Chips are often extraordinarily high in fat and sodium and, honestly, not much better for you than potato chips.
Solution: When snacking, eat your veggies raw—and dip them in hummus if you want to add flavor.

Tea
What’s the problem with tea today? It’s mainly not tea! Most mass-produced teas come bottled with preservatives and designer drinks like chai lattes pump the sugar and additive content through the roof.
Solution: Try Tejava (which is all-natural and just contains brewed tea), stick to unsweetened teas from your local coffee shop, or brew your own. It’s easy!

By: Beachbody

Taco Seasoning Blend

This homemade spice blend is about to become your secret-weapon in the kitchen, adding flavor to everything from chicken and steak, to beans and dips. Give any dish south-of-the-border flair with this flavorful, all-natural taco seasoning blend made with chili powder, cumin, oregano, and other spices.

Packaged seasonings can be high in sodium and contain artificial flavors. There is no need to buy those when it is so easy to make you’re own spice blend. You can make the recipe your own by adding other spices like cayenne for heat, or smoked paprika for rich smoky flavor.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 15 servings, about 1 tsp. each

Ingredients:
2 Tbsp. chili powder
1 Tbsp. ground cumin
2 tsp. ground black pepper
2 tsp. sea salt (or Himalayan salt)
1 tsp. onion powder
½ tsp. garlic powder
½ tsp. dried oregano

Preparation:
1. Combine chili powder, cumin, pepper, salt, onion powder, garlic powder, and oregano in a small bowl; mix well.

Container Equivalent:  Free Food

By:  Beachbody