END OF THE YEAR SALE: DALE'S RAW FOODS

The only protein bars I'll eat!  Why?  They're raw, non-gmo, vegan & 100% natural!  This is a great time to stock up!  

Click on the picture below for your special savings!  

Day 2 30 Videos in 30 Days: Weight Loss, BLAH, I'll wait till 2015

Day 2 of my 30 Videos in 30 Days! So you think you've blown your "diet," so you want to wait till 2015--WRONG! Watch to find out why you shouldn't wait, but start TODAY! 
REMEMBER TO LIKE & SHARE THIS VIDEO to help your family & friends stay on track this holiday season!

Greens: The Powerhouse of Nutrition

CONNECT WITH ME ON FACEBOOK

VISIT MY WEBSITE FOR MY NEW BOOK!  CLICK HERE

Here are some of my favorite greens-I tend to add one or two different ones every week to add variety to my diet.  Try to buy organic whenever possible!!  

Power Greens: Spinach, Kale, Chard, Carrots

a) Spinach: Spinach is a dark leafy green vegetable and one of the most nutrient-dense foods on the planet! Because it’s high in fiber and very low in calories, spinach can help you manage type 2 diabetes and is a terrific addition to any weight loss plan. It's also packed with nutrients — it's a good source of antioxidants, including vitamin C, beta carotene, lutein, and zeaxanthin, which help maintain healthy eyes, hair, and skin. Spinach contains very high amounts of potassium and vitamin K, two nutrients that may help preserve bone health. The iron and B vitamins in spinach help maintain strong, healthy hair and a healthy circulatory system.

b) Kale: Kale is a cruciferous and leafy green vegetable from the cabbage family, similar to collard greens. Because it’s a high-quality carb and very low in calories, kale can help you manage type 2 diabetes and is a terrific addition to any weight-loss plan. It's also packed with nutrients: It's a good source of antioxidants, including vitamin C, beta-carotene, lutein, and zeaxanthin, which help maintain healthy eyes, hair, and skin. The calcium and potassium in kale help keep your bones and teeth strong and may prevent PMS symptoms. Kale is also high in the anti-inflammatory antioxidant quercetin, which protects against arthritis and memory loss, as well as riboflavin, a B vitamin that may protect against migraines. In addition, it is a very good source of vitamin K, which may prevent bone fractures.

c) Chard: Swiss chard is a leafy green vegetable that tastes somewhat similar to spinach and can be prepared the same way. It is a good source of antioxidants, including vitamin E, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Swiss chard also contains magnesium and potassium, minerals involved in managing blood pressure and preventing osteoporosis. In addition, magnesium is also helpful for individuals who experience migraines or PMS. Vitamin K in Swiss chard may prevent bone fractures.

d) Carrots (ok, not a green, but it's in my mix, so I'll share their benefits too) Carrot is one of the most healing foods that provides the finest and highest quality in nutrients, especially from its juice. It is an excellent source of pro-vitamin A, vitamins C, D, E, K, B1 and B6.  It is rich with biotin, potassium, calcium, magnesium, phosphorus, organic sodium and some trace minerals. Carrot greens/tops CAN be eaten. It is very rich with potassium, calcium, magnesium, vitamin K and protein. Potassium is a key mineral in our body, thus high consumption of it keeps all the organs in our body in tip-top condition. The known phytonutrients in carrots are lutein, lycopene, anti-oxidants alpha, beta and gamma carotenes, zeaxanthin and xanthophyll. You don’t need to remember these fancy names, but just remember that phytonutrients are nature’s marvelous provision for healing of various diseases.

Watercress:

Watercress is a leafy green vegetable with a peppery flavor and is often added to salads or used on top of sandwiches. It is a good source of beta-carotene, lutein, and zeaxanthin, antioxidants that may prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Watercress is also a good source of vitamin K, which may prevent bone fractures.

Dandalion: Folk medicine claims the dandelion plant is a powerful healer, used to purify the blood, settle digestion and prevent piles and gall stones, among other maladies. The fact is the greens of the humble dandelion provide 535 percent of the recommended daily value of vitamin K, which may be the most important source of any other plant-based food to strengthen bones, but may also play a role in fighting Alzheimer's disease by limiting neuron damage in the brain. Dandelion greens also give the body 112 percent of the daily minimum requirement of vitamin A as an antioxidant carotenoid, which is particularly good for the skin, mucus membranes and vision. A flavonoid called zeaxanthin protects the retina from UV rays, while others, primarily carotene, lutein, and cryptoxanthin, protect the body from lung and mouth cancers.  Dandelion greens are high in fiber, which helps your body shed waste. These greens also contain vitamins C and B6, thiamin, riboflavin, calcium, iron (crucial for generating red blood cells), potassium (to help regulate heart rate and blood pressure), and manganese. Other nutrients present in dandelion greens include folate, magnesium, phosphorus, and copper.

Other Favorites:

• Arugula: Arugula (also known as rucola and rocket) is a cruciferous and leafy green vegetable with a peppery taste and is often used in salads. It is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. Arugula may help boost memory due to phytochemicals — antioxidants found in all cruciferous vegetables. Like other salad greens, arugula is very low in calories, which makes it a great addition to any weight-loss plan.

• Collard Greens: Collard greens are a cruciferous and leafy green vegetable from the cabbage family, similar to kale. They are a good source of beta-carotene, an antioxidant precursor to vitamin A that can help prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Collard greens are also a very good source of vitamin K, which may prevent bone fractures. In addition, collard greens contain lutein and zeaxanthin, antioxidants that may prevent macular degeneration.

• Endive: Endive is a bitter leafy vegetable that is often used in salads or eaten as a side dish. There are multiple varieties of endive, including Belgian endive, escarole, and curly endive (frisée). Like other greens, endive is very low in calories, which makes it a great addition to any weight-loss plan. Endive is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. It is also a potent source of vitamin K, which may prevent bone fractures.

• Escarole: Escarole is a leafy green vegetable that can be used in salads or eaten as a side dish. Like other salad greens, escarole is very low in calories, which makes it a great addition to any weight-loss plan. Escarole is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. It is also a very good source of vitamin K, which may prevent bone fractures. 

• Lettuce: There are various types of lettuce, but all of them are leafy green vegetables and are low in calories, making them a terrific addition to any weight-loss plan. Some types of lettuce, such as romaine, green leaf, red leaf, bibb, and butterhead, are good sources of antioxidants, including beta-carotene, lutein, zeaxanthin, and quercetin, which help prevent arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Lettuce is also a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. In addition, all lettuce varieties contain vitamin K, which may prevent bone fractures.

• Mustard Greens: Mustard Greens are a leafy green vegetable that come from the mustard plant and have a pungent, peppery flavor. They are a good source of antioxidants, including vitamin C, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Mustard greens also contain folate, a B vitamin that may help reduce the risk of heart disease, enhance memory, and improve mood, as well as vitamin K, which may prevent bone fractures.

• Radicchio: Radicchio is a leafy vegetable with a bitter taste. It is often added to salads or braised like cabbage for a side dish. It is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. Radicchio also contains vitamin E and lutein, antioxidants that help maintain healthy eyes and skin.

• Turnip Greens: Turnip greens are a leafy green vegetable that come from the tops of turnip bulbs and can be added to salads or sautéed and served as a side dish. They are a good source of antioxidants, including vitamins C and E, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Turnip greens also contain folate, a B vitamin that may help reduce the risk of heart disease, enhance memory, and improve mood.

Super Busy? 8 Tips to Stay Healthy & Fit

It can be difficult with your job, family and other outside obligations to find time, but you can succeed finding that balance between family life, work life, and still stay healthy!  

Here are some ideas I've personally found useful in my own life:

1. Bring your meals with you to work and school.

This saves time, money and inches on your waist! It's only a hassle to do this the first week of starting the new routine. After that, it becomes second nature. If you've planned an evening study session with a group of other students, or have other nighttime obligations, pack go-to snacks like chopped veggies, handheld fruits, a small amount of trail mix, etc.

2. Plan all of your meals ahead of time.

Bulk cook and prep on the weekends for your breakfasts and/or lunches. Having Tupperware containers full of salads and breakfast casseroles is a big win for a successful week of eating! Most foods will stay fresh for several days in the fridge. Dedicate one or two hours every weekend for bulk cooking, and you'll be thankful you did.

3. Make the crockpot your dinner date.

Whether you're single or you have an entire family at home to cook for, a slow cooker is a true lifesaver. Every single day that I go to school and work, I prepare a crockpot meal before I head out of the front door. I place pre-chopped onions at the bottom of the crockpot, layer with pre-sliced mushrooms, add a bunch of frozen grass-fed meat, add spices on top of the meat, throw in some frozen or fresh vegetables, and consider adding a can of organic tomato sauce or broth of some sort. That's it. That's the recipe to successful dinners during stressful times!

4. Consider mixing it up with smoothies and shakes for breakfast.

Tossing water, protein powder, raw kale, spinach, and berries into a blender takes all of 20 seconds. It takes 20 seconds to rinse out the blender when you're done too. I know this because I've pretty much stopped eating solid foods for breakfast these days and enjoy a quick protein shake instead. Less clean up, less time, just as filling and healthy!

5. Limit your consumption of booze.

Many people turn to alcohol to relax during stressful situations because it's the easiest thing to use for comfort besides food. Drinking on a regular basis will lead to constant brain fog, lethargy and forgetfulness. How is that helpful?

6. Schedule fitness as a priority.

At this point, you may already be using to-do lists and calendar schedules to keep everything in your life straight. Go ahead and add appointments for your fitness routines. I've personally noticed that no matter how much I enjoy working out, it's the first thing to fall by the wayside if I don't make it a priority.

7. Talk with a mentor, coach, or counselor once or twice a month.

It's amazing to have an unbiased person to help guide you in life, especially during stressful times. You might not feel like you have the time to schedule in a session to talk to someone for one or two hours a month, but believe me, you do.

It doesn't have to be someone you pay $200 an hour to see. Sharing your current stresses with someone can take a huge weight off your shoulders. In most cases, you'll also receive feedback from them on blind spots and strategies to improve your circumstances.

8. Re-evaluate your current priorities and extracurricular activities.

You can't be everything to everyone, and you're no good to anyone if you're worn too thin on time. Pick your battles wisely. This also goes for physical fitness endeavors. When you're incredibly busy, it's probably not the best idea to train for a triathlon or hike the highest mountain summit nearest you.

The time and physical energy required to do this kind of training will certainly take away from time with friends and family, and add stress to your life that you may not be capable of handling for very long. Save these adventures until school is out for the summer.

Cheap Sources of Protein for the Budget Conscious

Looking for the best source of high-protein foods? The choices are easy—lean red meat, poultry, fish and organic soy are among your best bets. Throw cost consideration into the mix, however, and suddenly things become less obvious. In these tough economic times, a thick cut of filet mignon is not an everyday option for most people. You just need to find less expensive protein sources to include as a regular part of your diet. I've put together a list of protein-packed sources that won't put you in the poor house. 

EGGS

Loaded with high-quality protein and cheap, eggs certainly deserve mentioning. Just one egg provides 6 grams of protein (11% of the daily value). The composition of vital amino acids, branched chain amino acids and glutamic acid make egg protein the ultimate source for helping your muscles recover after a workout. Cost: For less than $2.00 you can get a dozen eggs, which will give you a whopping 72 grams of protein--now that's a deal. And for about a buck and a half more you can go organic for an even healthier protein option. Value: 36 grams/dollar

CANNED TUNA

If you still want your meat, (and its high protein content) but can't afford the stuff behind the seafood or meat counter, here's your best option. A single, five-ounce can of tuna yields almost 30 grams of protein. However, studies have shown that mercury found in tuna can be harmful to your health. According to the FDA you can safely eat 5.6 ounces of Albacore tuna per week and 16.4 ounces of light tuna. Cost: Tuna is definitely among the cheapest of all lean protein sources. If you don't mind the chunk light (aka dark meat) you can get it for under $1.00 a can. Upgrade to the higher quality solid white tuna and you're looking at about $1.50. Whichever you choose, you'll be sure to get to your daily amount of protein. Value: 30 grams/dollar

PEANUT BUTTER

According to the peanut institute, the peanut contains more plant protein than any other legume or nut. It may not match the amount of protein in a giant turkey leg, but at eight grams per serving it provides an economical way for those on a shoestring budget to get their fill. Cost: On average, an 18-oz. jar of peanut butter will set you back about $3.00. For an extra $2.00, consider almond butter. It has a higher-quality protein than peanut butter and is less allergenic. Value: 38 grams/dollar

WHEY

Perhaps the most cost-effective method to increase protein in your diet, whey provides the body with the ideal amino acid profile for muscle building, strength and recovery. Because whey is also fast digesting, it's well suited as a post-workout nutrition source when your body needs a quick fix of protein. However, because whey protein is isolated from whey, it contains lactose--the natural sugar found in dairy products. If you are lactose intolerant, your body will likely be unable to metabolize the lactose and show signs of allergies. Cost: For the average price of $30, you can get a 2-lb. container of 100% whey protein powder. It doesn't get much cheaper than that for one of the purest protein sources available. Value: 23 grams/dollar

BEANS

Everyone knows beans are typically low in cost and high in nutritious fiber, but they're also loaded with protein. Depending on the type of bean, protein amounts range from about 15 to 25 grams per cup. So chose the ones you like and go to town. One pitfall, if you've ever seen the movie Blazing Saddles, or have been in a poorly ventilated room with a bunch of guys after a barbecue, you know the potent effect beans can have on the digestive system. Cost: Super cheap. A can of protein-rich, black beans for example goes for about a buck in most supermarkets. Add another buck if you want to go organic. Value: 26 grams/dollar

PLAIN GREEK YOGURT

With twice as much protein as regular yogurt, this European version is the smarter choice. While one eight-ounce cup of plain, low-fat yogurt will get you 11 grams of protein, the same size Greek yogurt will give you about 20 grams of protein. Plus it's richer, fattier (the good fat), more nutritious and lower in sugar. Cost: Going Greek with your yogurt is going to cost you more than regular yogurt, but for an average of $2.00 for a single six-ounce serving it's still a great deal and deserving of a spot on this list. Value: 7.5 grams/dollar

TEMPEH (ORGANIC ONLY)

Tempeh is the most nutritious of all soy products. Just 4 ounces of this fermented food provides 41% of the daily value for protein and only 3.7 grams of saturated fat. As an added advantage, the soy protein in tempeh tends to lower cholesterol levels and reduce the risk of prostate cancer. Cost: At about $3.50 per serving it's a bit higher-priced than the other items on our list, but still a great value for a superior source of high quality protein. Value: 6 grams/dollar

High Fiber Foods: Secret to Weight Loss

Weight loss is one of the most popular topics today in the health food world and it’s also on many people’s annual to-do lists. Food companies know this and market unhealthy foods as ‘health foods’ or ‘weight-loss friendly foods’ in order to lure consumers into buying them.

However studies have shown that the most beneficial nutrient for losing weight isn’t found in a pill or a box of low-calorie granola bars.  It’s merely natural fiber from plants that seems to have the most long-term and healthiest weight loss results of all. (1)

How Fiber Helps You Lose The Most Weight

Fiber fills you up very fast, which leads to an increase in satiety much quicker than sugar and processed foods. (2)

Fiber from fruits and vegetables specifically satisfy you on fewer calories than from other sources as well. Fiber contains no digestible calories, so any amounts of carbohydrates derived from fiber will not be stored as excess calories. Instead, it will be excreted from the body. This not only aids in digestion but also boosts metabolism because the body burns calories when excreting the fiber out of the body. (3)

Scientific American documented a study conducted by Harvard Health, which showed those who consumed the most fiber from whole plant-based foods lost more weight and kept it off than those who ate processed sources of fiber. Researchers said that more studies still need to be done, but consuming more plant-based foods is a good idea for all measures of good health. (4)

What Are the Highest Sources of Fiber?

The fiber all stars are plant-based which includes apples, pears, blackberries, raspberries, blueberries, chia seeds, hemp seeds, artichokes, asparagus, flax seeds, oats, beans, and legumes. (5,6) Fruits and vegetables are lower in calories than whole grains, nuts, seeds, beans, and legumes; however, all natural plant-based sources of fiber make a good choice and are better than processed options! (4)

How Much Is Enough?

Generally, most people should be eating 20-30 grams of fiber per day to get the daily-recommended amounts, however, up to 40 grams or higher may be beneficial for those looking to lose weight. Fiber may cause some additional digestive activity; therefore, it’s best to introduce it slowly into your diet and adjusts the amounts over time. Fiber has been shown to reduce the risk of heart disease, high cholesterol, and low blood sugar. (7)

Sources for this article include: 

(1) www.hsph.harvard.edu 
(2) authoritynutrition.com
(3) www.womenshealthmag.com
(4) www.scientificamerican.com
(5) www.eatingwell.com
(6) greatist.com
(7) www.fitnesssmagazine.com

Top 10 tips to lose weight

 Top 10 tips to lose weight

Top most ten weight loss tips are given below, follow them and reduce your weight easily. 

Tip 1:

Prior to start, decide how much weight you want to lose, people without any proper planning tend to fail due to lack of a specific goal & plan.  Using BMI calculator calculate your desired weight according to your height and age. After this start your methods to lose weight.

Tip 2:

Time management-Plan a schedule at which part of your day you need to plan your exercise. Plan the day in your week for your exercise work. If you don’t do this your exercise plan will not show results.

Tip 3:

Replace your food habits from junk food to nutritious food like fruits, vegetables, healthy meats, grains, healthy fats and spices. Follow food habits that are based on whole, fresh foods.

Tip 4:

Healthy cooking is one of the main reason to lose weight, use fresh herbs and spices to make food interesting.  Use coconut oil or olive oil for cooking.

Tip 5:

Losing weight with out proper exercise is incomplete. Start a cardio & weight training workout that stresses on muscle tone and increased heart rate that helps to lose weight. One can plan this work outs at home or you can consult gym for personal training. 

Tip 6:

Examine your snacking habits (time of day, type of foods you're eating).  Prepare in advance healthy snacks to grab & go. Get rid of the unhealthy snacks like soda drink, processed foods, chips, french fries, deep fried foods, etc. Take salads, soaked nuts & seeds, raw vegetables, fruits, & homemade protein bars. All these snacking habits will make you to lose weight.

Tip 7:

Plan your day with at least one active hobby. Physical activity of 30 to 40 minutes in a day is much sufficient for a healthy body. Walking, jogging, playing games with friends and family, weekend trips to hike, bike, swim, even cleaning your house, or dancing, but the list can go on forever!

Tip 8:

Stress is the today major problem for every one. To come out of this, do meditation and yoga. Along with you can also perform some deep breathing exercises and reading books to get out of stress.

Tip 9:

Simple but yet very important tip is drink plenty of water. We know our body relies heavily on water for all its activities. Consuming water adequately makes our system run smoothly and comfortably with out any stress to the organs. Do not forget carry a water bottle to your workout and take few sips of water for every ten minutes at least.

Tip 10:

Plan healthy vacations with your family and friends. A tiny vacations will remove all of your stress and play some little out door games at your vacations.

LET'S STAY CONNECTED!  Visit my Facebook page: http://www.facebook.com/stamourjs

Add all the ten tips to be your lifetime habits for a healthy living and better health for your mind & body!

8 Nutritional Needs Before & During Menopause

Menopause--There are some foundation foods that are great for women’s health and can help with menopause symptoms like dry skin, bloating, weight gain, hot flashes, and bone loss. The earlier you make sure these foods are staples in your menopause diet, the easier menopause and the years beyond may be.

1) Water: Helps decrease the bloating that occurs with hormonal changes

2) Calcium:  Aim for 1,000-1,200 milligrams of calcium a day. 

3) Vitamin D: 1,000 to 2,000 international units of vitamin D a day

4) Fruits & Veggies: Low calories, filling and full of nutrients! 

5) Whole grains. Some whole grains, such as steel-cut oatmeal, quinoa, barley, and brown rice, provide B vitamins — which help boost energy, manage stress, and keep the digestive system functioning

6) Flaxseed: Plant-based food with omega-3 fatty acids.

7) Eating Whole Foods: The plain truth is that your calorie needs decline with every decade of life, especially if you're not active! (another reason to stay active too). The less weight you gain during menopause, the better your menopause symptoms in general, so it’s worth adopting a diet of healthy foods, including fruits and vegetables, whole grains, and lean protein, that will help you maintain your weight.

8) Lastly, is Shakeology, since it has so many superfoods to help fill in nutritional gaps as well as reduces cravings for the things you should avoid!  

****What to avoid. Steer clear of alcohol, sugar, too much caffeine, which can trigger hot flashes, aggravate urinary incontinence (another common problem during the menopause years), increase mood swings, and increase bone loss.****

Steps To Take To Reduce Overeating While Eating Out

Steps To Take To Reduce Overeating While Eating Out.

Americans eat up to 40 percent more food while eating out compared eating at home!

Here are some simple steps to reduce overeating while eating out

1) Start with low calorie appetizers such as calorie poor, and nutrient dense foods such as soups, nuts, salad or olives
2) Stay clear of ‘supersize me’ or ‘large size’ options
3) If you’re having dessert, share it with a friend or bring portion of it home.
4) Choose more vegetable and fruit-based options
5) Choose a starter instead of a main course
6) Limit the total calorie intake to no more than 600-800 calories for dinner and half that for breakfast or lunch.
7) Stop eating before you feel full
8) Take a break in the middle of the food
9) Portion sizes have gone up significantly over time, so be mindful of the portions.

If you need help losing weight, consider working with a coach, like myself: www.anywherefitnesspt.com or www.beachbodycoach.com/anywherefitnesspt 

Portion Size is a huge factor today:

COMING FEB 2015: 21 DAY FIX EXTREME!! I'LL BE YOUR COACH!

WEBSITE: http://www.anywherefitnesspt.com
BEACHBODY: http://beachbodycoach.com/anywherefitnesspt
SHAKEOLOGY: http://shakeology.com/anywherefitnesspt
FACEBOOK: https://www.facebook.com/stamourjs
TWITTER: https://twitter.com/stamourjs
PINTEREST: http://www.pinterest.com/stamourjs

I'll be your coach & guide you through this experience & get the best, most shredded results of your life with 30 min workouts & portion control nutrition!!!  21 Day Fix EXTREME

Carbs & Weight Loss-Can I eat carbs after 6pm?

Being a Personal Trainer, I get asked this a lot. This idea has been around for a long time and almost everyone has heard of it.  I admit, even I believed it for a while when I was competing for many of my first fitness competitions.  The idea is that if you eat carbohydrates after a certain time at night it will be instantly stored as fat, more so than if you ate those carbs at an earlier time during the day.

Eating carbohydrates does not make you fat. Your body relies on carbohydrates for fuel. Your body does not know when it suddenly becomes 6pm. In fact, for some people, it may be night time that more carbohydrates are required!  For example, if you workout at night time and don’t do any physical activity during the day, then this is a perfect example.  

Weight loss and weight gain depends upon the total number of calories you eat and the calories burned 

throughout the day through your activity level and exercise,  so unless you exceed your daily calorie 
needs, eating at night won’t cause weight gain.

So, to answer your question--NO, you do not need to completely avoid carbohydrates at night time. 
Forget the time, listen to your body & learn to eat intuitively!  As long as you keep your total calories in 
control, eating whole foods, not the processed stuff; you will lose weight. Myths and fads are just that!  
Quick fixes will not provide long term results, you have to make lifestyle changes by eating right, 80% 
clean & move your body!! Focus on what works for you and results will come sooner than you think.

TIP: Eat one startchy carb after 4 p.m. to reset the hormone that burn fat while you sleep. 

The concept of eating your carbs early in the day, with the intention that you will have a better chance 

of burning them off, could actually be setting you up for cravings all day long. Eating a starchy carb, 

like potatoes or beans early in the day will cause more cravings later in the day, so I suggest you  only 

eat one carb in your last meal. Eating carbs later in the day is proven to raise our serotonin levels, a "feel-good chemical" in our brain, which helps us sleep, and sleep is one of the most important fat-burning activities.

Here's an example of nutritional planning based on when you workout!  

5 Shakeology Myths —DEBUNKED by a Coach!

Beachbody® Coach, Sean S, feels so passionate about the shake that changed her life that she wrote the article below to debunk all those Shakeology Myths floating around. This article is so powerful and real that we had no choice but to share it with the rest of the world. So here you go. Enjoy! And thanks, Seay. We couldn’t have said it better ourselves.

www.shakeology.com/anywherefitnesspt

#1 MISCONCEPTION: Shakeology is a protein shake.

Meaning just a shake that provides extra protein. I can’t blame the general public for thinking this since “protein shake” has become nearly an interchangeable term for ANY shake. But, all shakes are not created equal—especially ones that contain superfoods. Shakeology is a very nutrient-dense shake that can be used for breakfast, lunch, or dinner. You’d have to eat a whole lot of fruits and vegetables to equal the nutrition in a single glass of Shakeology—and you probably couldn’t do it for less than 170 calories. Shakeology makes it very easy to cut your calories without substantially cutting down your daily volume of nutrients needed. Truth be told, the majority of people are WAY MORE nutrient deficient, than they are protein deficient. So why just stop at a protein shake?

 #2 MISCONCEPTION: Shakeology is about comparing carbs, proteins, and fats to other shakes.

This is not at all what you should be comparing when you look at other shakes versus Shakeology. Sure, other shakes have 0 grams of sugar. But how do you think those shakes achieve that? Hint, it’s not natural. Yes, that’s right, they are probably using ARTIFICIAL sweeteners to get to 0 grams of sugar. Even fruit has sugar in it. A shake with 0 grams of sugar is using ARTIFICIAL sweeteners. Shakeology has NO artificial sweeteners, NO artificial colors, NO soy, NO artificial stimulants, and NO artificial flavors. One of its main sweeteners is Stevia, which is plant-based.

#3 MISCONCEPTION: Shakeology is just a bunch of extracts, with no whole-food ingredients.

That’s not true. Whenever it’s possible and sustainable for the formula, the superfoods in Shakeology are preserved in their whole-food state to retain maximum nutrient value. It’s a very difficult process to use whole, plant-based ingredients so that the formula retains as much nutritional value as possible, but Shakeology has a whole team of scientists whose mission is to maximize the nutrition in every ingredient in Shakeology. Imagine trying to juice all those superfoods! Shakeology is way less expensive and a huge time-saver.

#4 MISCONCEPTION: Shakeology is expensive.

To anyone who feels this product is expensive I know that I have not done my diligence in breaking down its REAL VALUE. Most people will agree that they would spend an average of $3 to $7 on a HEALTHY nutritious meal. I know most store-bought salads cost even more than that, and don’t contain nearly the dense concentration of nutrients. But on average, I think we can all agree healthy meals run between $3 and $7. Shakeology, at $4.33 per shake, comes in on the LOW END of average. (You can make Shakeology into a breakfast or lunch that you’d be buying anyway.) Not only are you spending less than you normally would, you’re also getting vital nutrients your body needs, that you just can’t get from your run-of-the-mill salad, plus the normal range of vitamins and minerals. So you can replace your VITAMINS, too. Sure, you may need a specific vitamin, based on your conditions, geography, or age—but in general, Shakeology will provide you with a solid base of your whole-food nutrients.

When was the last time you went to your grocery store and bought THIRTY meals all at once? Typically, I’m guessing, you buy a few days’ worth each time. When you buy a bulk bag of Shakeology, you are buying 30 of your shakes up-front. That means you’ll spend less money at the grocery store. Because of the grocery savings, I actually deduct my monthly Shakeology from my grocery budget. For the price, I cannot duplicate its vast quality of ingredients and nutrients.

#5 MISCONCEPTION: Shakeology is only for weight loss.

Most shakes are marketed this way. But here’s the thing. Anything will induce weight loss if it’s low enough in calories. Just because you are drinking a shake, does not mean the fat will melt off. Actually, if you are not getting enough nutrients and calories you will actually inhibit your weight-loss efforts. Shakeology is about HEALTH. When you put the RIGHT nutrients in your body that it needs to develop, heal, recover, repair, and thrive, you may ultimately have MORE energy, LESS cravings, and FEEL better therefore you eat less and become more active. With Shakeology, weight loss becomes a BY-PRODUCT of dense nutrition.

To make my point, when was the last time you dieted and cut calories only to feel tired, grouchy, and had a ton of cravings? That is because you may have been nutrient deficient. What if you’re at your goal weight, or need to GAIN weight? Because Shakeology is about DENSE NUTRITION you can use it as your base and add clean calories to make it 300 calories or more. Not everyone needs to lose weight, but everyone needs to be healthier. Shakeology isn’t MAGIC. It’s just clean dense nutrition made SUPER easy for everyone at a very affordable price. It’s my family’s “fast food” on the counter. Yes, my family goes through 4–5 bags a MONTH because even though we all have different weight and caloric needs, we all share the same NUTRITIONAL needs. Shakeology isn’t a weight-loss shake—it’s a nutrition shake.

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

5 HABITS THAT ARE DISTROYING YOUR METABOLISM

You've set your sights on enjoying the warm summer months with your leanest body ever, but time's passing quickly and you're still sporting a bit of extra winter weight. So, you embark on a quest for the perfect diet plan! With only a few weeks to spare until you're on vacation, you know you need something intense. Here's where you have to be careful.

Commit to a quick-fix crash diet, and you could actually move away from progress rather than closer to your ultimate goal. Don't think it could happen to you? Don't be so sure. Many people damage their metabolism on a daily basis without even realizing it, and then they wonder why they aren't seeing results.

Your metabolism is responsible for determining precisely how many calories you burn on a daily basis. If it runs sluggish, your fat-loss engine will, too. Avoid these eight metabolism-wrecking mistakes to ensure your metabolism stays in high gear for the weeks to come!

MISTAKE 1 POOR PROTEIN INTAKE

When many people hop on a diet, their protein intake plummets. As calories go down, common sense might have you believe that protein should decrease accordingly. This, however, is incorrect. When you reduce your caloric intake, you actually need to bump up the amount of protein you consume. This helps prevent muscle mass loss which, should it occur, will halt your metabolism in a hurry since muscle is metabolically active tissue.

As you restrict calories and torch fat, be sure to target 1-1.5 grams of protein per pound you weigh each and every day. This number may seem high to some, but it will help you maintain lean mass and ensure your body doesn't dip into amino acids for energy.

wHEN YOU REDUCE YOUR CALORIC INTAKE, YOU ACTUALLY NEED TO BUMP UP THE AMOUNT OF PROTEIN YOU CONSUME.

MISTAKE 2 DIETING TOO SOON

Another vital error that can mangle your metabolism is starting a diet before you've built a solid base of lean mass, especially if you're already quite lean.

If you have a lot of fat to lose, it's wise to shed some before you focus on building muscle. However, if you're looking to go from lean to ripped and have very little muscle on your frame, you're far better off focusing your efforts on a clean bulking phase first.  Having added muscle on your frame will give you more metabolic ammo so when you do finally diet the process moves along faster and easier. In addition, if you're dieting to reveal a shredded physique, you need to accrue a decent amount of lean mass to reveal!

MISTAKE 3 DOING TOO MUCH CARDIO

Do you consider yourself a cardio king or queen?

If you're not familiar with the term, it describes someone who devotes far too many hours of the day to low-intensity cardio training. It starts out innocuous enough: You spend 30 minutes per day on the treadmill, stair stepper, elliptical, or your cardio weapon of choice. At first, you see moderate results. You then decide to do twice as much cardio to double your results.

Up goes your cardio commitment! You see slightly better results, so you decide to add even more cardio. What if you went twice every day? Imagine the fat burning potential! The problem: You'll eventually hit a wall.

"You can't possibly constantly continue to increase your cardio more and more just to earn better results, or else you'll be living in the gym," explains Jen Jewell, who sees this happening all too often. "It's a vicious cycle."

Once you get to that point where it takes hours of cardio to maintain your current body weight, you'll feel trapped. Your body will adapt to all this cardio and, in time, you will stop seeing the results you once did. Always keep that in mind.

So, what should you do? Drop the slow-paced cardio and add a solid dose of high-intensity interval training, like a Tabata program, to your routine! In addition, turn your focus back to food. Remember, greater fat loss will come from changes to your diet, not hours spent on cardio machines.

MISTAKE 4 TRADING SLEEP FOR TRAINING

I understand if you're determined to never miss a beat with your workouts. As you ramp up your fat-loss efforts, you might even start hitting the gym twice per day, once for cardio and once for weights. That's great, but not if it comes at the cost of a good night's sleep.

When you're overworked, something has to give. If it's your sleep time, you've just committed a fat-loss felony. Sleep is imperative for fat loss. It'll not only keep your metabolism stronger, but it'll also help you maintain better insulin sensitivity.

A lack of sleep will also drain your energy, making it nearly impossible to muster the drive to perform intense, fat-blasting workouts. Aim for 8 hours of sleep per night if you want to optimize your metabolism.

MISTAKE 5 YO-YO DIETING

So, you achieved your goal weight and figure you'll add back one of the forbidden foods that previously resided on your do-not-eat list. But, before you know it, your entire diet is filled with the exact foods which caused you to gain weight in the first place!

In a fit of disgust at your lost results, you resolve to hop back on another intense diet to shed the weight. This process, known as yo-yo dieting, damages to the body and may crush your metabolism over time.  With each yo-yo diet attempt, your body will bounce back a little less, until you're hardly recovering at all. "This back and forth form of living is not healthy for the body or the mind," explains Jen Jewell.

Instead, find a diet that you can commit to for good. Even when you're working toward weight maintenance, you should have no problem following the same eating concepts you used to lose the weight in the first place.

Likewise, you also want to avoid the post-success binge-week. "Having a cheat meal after a competition or diet success is one thing," explains IFBB Physique pro Craig Capurso, "but having a binge week after a diet is sure to cause physiological, hormonal, and metabolic damage that can take months to correct."

(repost from: www.Bodybuilding.com)