Ever wish you could just “try on” a healthy lifestyle to see if it fits? Now you can with Clean Week, an exclusive Beachbody On Demand step-by-step 7-day nutrition and fitness program that gives you all the tools you need to start losing weight, getting in shape, and kick-starting healthy habits that last a lifetime.
With Clean Week, you won’t feel overwhelmed by starting a new fitness routine or changing your diet. This program makes it easy to jump right in, especially if you’re new to health and fitness. And Clean Week is the perfect introduction to Beachbody’s unique total solution of fitness, nutrition, and support. Once you start seeing results with Clean Week, you can continue your health and fitness journey with other proven Beachbody programs.
Can 7 Days Really Make a Difference?
It can, and here’s why. After just 7 days, you’ll notice a difference. You’ll begin to feel lighter, leaner, even stronger. You’ll start to shed pounds and lock in healthy habits that make it easier to keep going. Best of all, you’ll gain the confidence that you really can make a positive change. In 7 days, you won’t just think about living a healthy lifestyle, you’ll do it!
How Clean Week Works
The Clean Week program has four 30-minute workouts, and you’ll do one every day for a week. Each workout focuses on a different fundamental of fitness: Cardio, Strength, Core Function, and Flexibility. Together they provide a well-rounded fitness program that will start you on the journey to feeling great while you get in shape. Not only are the workouts effective, they’re fun, too!
When it comes to nutrition, the Clean Week Meal Planner breaks it all down for you, step by step. No calorie-counting. No special foods to buy. Just a variety of clean, simple, delicious recipes to choose from that are easy to make using whole, nutritious foods. The Meal Planner even shows you how to meal prep so you’ll be ready for the entire week and focused on eating right every day.
Your easiest and most delicious healthy habit of the week is Shakeology, which ties your week of daily exercise, clean eating, and healthy habits together. Formulated with the protein, fiber, antioxidants, vitamins, minerals, probiotics, and daily superfoods your body needs, Shakeology helps curb cravings and provides healthy energy to help you power through your workouts. It’s the secret to helping you get your best results with the program.
Stay Motivated With Trainer Megan Davies.
Megan joins Beachbody’s team of Super Trainers fresh from her amazing win on Beachbody’s fitness reality show, THE 20s, where she earned the opportunity to develop the Clean Week program. Before joining the Beachbody team, she spent years as a personal trainer, working with clients, earning her NSCA certification, and opening her own gym.
Megan’s passion for health and fitness really shows in her energetic, motivating style and simple yet thorough approach to every Clean Week workout. Her goal is to help you build a solid fitness foundation, so you know how to do the exercises correctly and know what they’ll do for you.
What’s Included in the Clean Week Program?The Clean Week program includes 4 easy-to-learn workouts, the Clean Week Meal Planner, a quick start guide, and a 7-day Shakeology sampler --
Stream the workouts FREE on Beachbody On Demand on your TV, tablet, laptop, or smartphone — anywhere you have an internet connection.
So if you’ve been thinking about living a healthier lifestyle, get started with Clean Week and see how you can change your mindset in just 7 days!
What Is Beachbody On Demand?
If you found your way to this exciting Clean Week announcement but aren’t really sure what Beachbody On Demand is, here’s a brief explanation.
Beachbody On Demand is a platform that allows you to stream P90X, INSANITY, 21 Day Fix EXTREME, INSANITY MAX:30, FOCUS T25, 3 Week Yoga Retreat, or any of over 600 world-famous Beachbody workouts that have helped millions transform their lives.
Beachbody On Demand also lets you sample Beachbody’s newest workouts, including the SHIFT SHOP, CORE DE FORCE, and YOUv2. Inside, you’ll find the program nutrition guides, workout calendars, and exclusives like SHAUN WEEK: INSANE FOCUS and FIXATE, Autumn Calabrese’s healthy cooking show.
No matter where you are in the world — whether you’re in your house, at the gym, or on vacation — you can access your program guides, your workouts, and more on your laptop, smartphone, or tablet. As long as you can connect to the Internet, you can work out with Beachbody, no DVDs required. What are you waiting for?
Halloween Parties don’t have to always have candy and junk.
Check out these cute ideas.
Do you eat the proper food portion sizes to lose weight? When you fill your plate at meal time how do you decide the right amount of food to eat? These questions bother every dieter and even those trying to maintain a healthy weight. Finding the best answer is the key to successful weight loss. Unfortunately, many dieters get it wrong.
Portion Size vs. Serving Size
If you check the Nutrition Facts label to find the correct portion sizes of food, you might be in trouble.
The serving size listed on food packages is not the recommended serving size. In fact, it is not the portion size, either. Serving size is simply the amount of food that is typically consumed in a single eating occasion, according to guidelines provided by the U.S. Food and Drug Administration (FDA).
The definition of portion size is different. Your portion size is the amount of food that you actually eat. Your portion size may be larger or smaller than the FDA serving size printed on the food label.
For example, let's say you snack on low-calorie microwavable popcorn. A serving size, according to the Nutrition Facts Label is four (4) cups. There are two servings in each full size bag. So if you eat the whole bag, your portion size was eight (8) cups—double the serving size.
Or what if you eat a bowl of grapes? The recommended serving size of grapes is one cup or about 16 grapes. How many cups are in a bowl?
It really depends on the size of the bowl, but if you eat a bowl of grapes, your portion size is probably more than a cup, probably around 2 to 3 cups of grapes.
Why Portion Sizes Matter for Weight LossAdding the correct portion size to your daily food journal is critical when you are trying to lose weight.
If you confuse serving size and portion size, your calorie counts will be wrong for the day and you might not lose weight.
For example, let’s say that you use a diet app to record that microwavable popcorn snack. When you find the food in the app's food database, you'll probably see that it lists a single serving (4 cups) as the default portion size. If you don't personalize your portion size (you consumed 8 cups) the wrong number of calories will be added to your daily intake. The inaccurate calorie count may cause you to eat more and you may not lose weight as a result.
Correct Portion Sizes to Lose Weight
There is no right or wrong amount of food to eat when you want to lose weight. The proper portion sizes of food are the portions that allow you fuel your body with energy and nutrients, feel satisfied and remain within your calorie limit for the day. Correct portion sizes depend on your age, your weight, your activity level and in some cases your medical history.
So how do you know how much food to eat? You can use recommended serving sizes as a guide. These guidelines are developed by different health organizations and they vary slightly from agency to agency. But the recommendations are not personalized for you.
To get personalized guidelines for the amount of food to eat, visit the USDA SuperTracker website. After you enter your size and weight goals, you are provided with personalized eating plan with food group targets. With this plan, you'll know how much fruit, vegetables, protein, grains and dairy to eat each day. You'll also get specific information about how to make sure you're eating the right amount.
Tips to Control Portion Sizes
Once you know how much to eat, you may need to take steps to control portion sizes to reach your goals. You can use these tips to eat the proper portion sizes at meal time.
The biggest problem with Shakeology (that’s right, there’s actually a problem with Shakeology) is that it’s really hard to classify. It’s not really a meal replacement — nor is it just a protein shake. So what the heck is it?
The thing is, Shakeology is so much more. By placing it in a category, you only limit how dynamic this shake is. So let’s break it down.
Is Shakeology a Meal Replacement?
By itself, Shakeology does not replace a meal. That being said, it certainly can be part of a balanced meal when combined with healthy foods like berries and other fruit, nuts, seeds, and nut butters, avocados, various milks, or whatever else tickles your fancy.
Or what about drinking it before your meal? “Wait!” you say. “Won’t that ruin my appetite?”
It sure does—but in a good way! Shakeology is loaded with protein and provides fiber—both which help promote a feeling of satiety and curb appetite. So drinking it before breakfast, lunch, or dinner is what’s referred to in clinical circles as “pre-loading,” or consuming a pre-meal snack to suppress hunger and decrease food intake.
In other words, Shakeology is not a meal replacement, but it could be considered a healthy way to tide you over, keep you from “pigging out,” and help you stay on course with your balanced, healthy diet. That said, it’s not just a plain old protein (and fiber) shake!
Is Shakeology a Protein Shake?
With 16 to 17 grams of globally-harvested protein per glass, depending on your flavor, Shakeology comes in at roughly the same protein level as a serving of Greek yogurt (18 grams per 7 ounces) or tofu (16 grams in 7 ounces). And it surpasses eggs, which check in at 12 grams for two. While it’s not as high as meat or fish, it still has enough protein for it to count as a Red Container in the Portion Control Container system.
So, yes, Shakeology is a protein shake.
That said, regular protein drinks tend to focus
almost exclusively on, well, protein. Therefore they have more protein grams at the expense of other nutrients. This isn’t the case with Shakeology, given it includes a variety of nutrients, including carbs and fiber, phytonutrients, antioxidants, enzymes, pre- and probiotics, adaptogens, vitamins, and minerals. Shakeology is even low glycemic index-certified by an independent laboratory.
The combined effect does so much more than just provide amino acids. Shakeology works to benefit your overall health, helping to support healthy energy, curb cravings, and support your digestive health. So while you can certainly drink Shakeology to add protein to your diet, you’re missing the big picture—and some of the prime benefits—by focusing exclusively on this one macronutrient.
So what do you call Shakeology? The marketing gurus at Beachbody have gone around in circles with that one for a while. “Your Daily Dose of Dense Nutrition”? Sure, that’s a spot-on tagline, but given Shakeology’s diversity, it’s a hard product to pin down. So instead of spending all this energy coming up with a label, how about we do what we’re supposed to do with the stuff: Drink it, keep active, eat right, and get healthy.
Total Time 10 min
Prep 5 min, Cook 5 min
Avocado toast has become so popular as a breakfast or snack. You can find avocado toast on Instagram and restaurant menus alike, but it’s quick and easy to make at home.
Step the classic recipe up a notch by adding an extra punch of protein with scrambled eggs. The combination of fiber, protein, and healthy fats is filling, satisfying, and provides lots of nutrition to start your day.
Avocados are a great source of potassium, fiber, heart-healthy monounsaturated fat and folate, while eggs provide protein and micronutrients like choline, B vitamins, and vitamin D. A sprinkle of green onions and freshly cracked pepper top it all off.
By Kaleigh McMordie,
Whether your goal is weight loss, muscle gainor getting in shape, what you eat before exercise can make the difference between an energetic, perhaps even peppy, workout and a tired, looking-at-your-watch-every-five-minutes workout. Follow these basic guidelines for the best nutrition for weight loss and exercise
Early Morning MunchiesIf you like morning workouts (before your body has a chance to protest), try to nibble on something to avoid feeling dizzy and hungry.
Exercising on an empty stomach,
despite rumors, doesn't necessarily mean you burn more fat, especially if you're too hungry to workout.
Make sure you allow enough time to digest so you avoid a side-stitch or, worse, nausea. Try the following:
By lunchtime, breakfast is probably a faint memory. In order to avoid hunger pains and fatigue during your noon workout, try this:
Best bets: Meal replacement shakes or bars, yogurt, fruit (fresh or dried), oatmeal or a turkey cheese sandwich. My favorite: yogurt mixed with fresh fruit and topped with granola. Yum!
You're on the way to the gym and you're hungry. Does your steering wheel mysteriously turn your car in the direction of the nearest Burger King? That's because lunch was a long time ago and your body is out of gas. Try this:
When you're finished exercising, you need to replace the fluids and nutrients so your body can recover from your workout. Scientific studies can be confusing on exactly what to eat, but generally suggest that eating a balance of carbs, protein and fat in your post workout meal will help your recovery.
By Paige Waehner
Acting tough is about surviving while being strong is about thriving.
Developing mental strength takes a conscious effort, dedication and daily practice. Start with these 10 exercises to work out your mental muscles.
1. Establish goals.
The human brain is naturally predisposed to reach for and achieve goals. And not just one big goal, such as I want to lose 50 pounds. Also set more manageable short-term goals such as I want to work for 30 minutes without checking my phone or I want to reply to all of my emails by noon today.
With each goal you achieve, you’ll gain more confidence in your ability to succeed. You’ll also learn to recognize when your goals are unrealistically ambitious and when they’re not challenging enough.
2. Set yourself up for success.
Becoming mentally strong doesn’t mean you have to subject yourself to temptations every day. Make your life a little easier by modifying the environment.
If you want to work out in the morning, leave your shoes next to the bed at night and sleep in your gym clothes. If you want to eat healthier, remove the junk food from your pantry. When you set yourself up for success, you won’t exhaust your mental energy trying to resist the urge to sleep in or to dig into a bag of potato chips.
3. Tolerate discomfort for a greater purpose.
Discomfort can lead people to look for unhealthy shortcuts. Rather than deal with a problem, they reach for something that provides immediate emotional relief—drinking a glass of wine or binge-watching their favorite show, for example. But those short-term solutions can often create bigger long-term problems.
Practice tolerating discomfort by reminding yourself of the bigger picture. Push yourself to work on your budget even though it causes you to feel anxious; run on the treadmill when you feel tired—don’t escape the discomfort. The more you tolerate discomfort, the more confidence you’ll have in your ability to do difficult things.
4. Reframe your negative thoughts.
Strive to develop a realistic yet optimistic inner monologue. Reframe catastrophic thoughts, such as This will never work with If I work hard, I’ll improve my chances of success.
You can’t eliminate all of your negative thoughts. Everyone has rough patches and bad days. But by replacing those overly pessimistic thoughts with more realistic expectations, you can stay on course and equip yourself to manage the bad days.
5. Balance your emotions with logic.
You make the best decisions when your emotions and logic are in sync. If all your decisions were emotional, you wouldn’t save for retirement because you’d be too busy spending your money on what makes you happy right now. But if all of your decisions were logical, you’d live a boring life devoid of pleasure, leisure and love.
Whether you’re buying a house or thinking of a career shift, consider the balance between your emotions and logic. If you’re overly excited or especially anxious, write down a list of the pros and cons of moving forward with the decision. Reviewing that list will boost the logical part of your brain and help balance out your emotions.
6. Strive to fulfill your purpose.
It’s hard to stay the course unless you know your overall purpose. Why do you want to earn more money or hone your craft?
Write out a clear and concise mission statementabout what you want to accomplish in life. When you’re struggling to take the next step, remind yourself why it’s important to keep going. Focus on your daily objectives, but make sure those steps you’re taking will get you to a larger goal in the long run.
7. Look for explanations, not excuses.
When you don’t perform as well as expected, examine the reasons why. Look for an explanation to help you do better next time, but don’t make excuses for your behavior.
Take full responsibility for any shortcomings. Don’t blame others or the circumstances for your missteps. Acknowledge and face your mistakes so you can learn from them and avoid repeating them in the future.
8. Do one hard thing every day.
You won’t improve by accident. Purposely challenge yourself. Of course, what’s challenging to you might not be to someone else, so you need to analyze where your comfortable boundaries are.
Then pick something slightly outside those boundaries and take one small step every day. That could mean speaking up for yourself when it’s uncomfortable or enrolling in a class you don’t feel qualified for. Push yourself to become a little better today than you were yesterday.
9. Use the 10-minute rule.
Mental strength won’t magically make you feel motivated all of the time. But it can help you be productive, even when you don’t feel like it.
When you’re tempted to put off something, use the 10-minute rule. When you eye the couch at the time you planned to go for a run, tell yourself to get moving for just 10 minutes. If your mind is still fighting your body after 10 minutes, give yourself permission to quit.
Getting started is often the hardest part. Once you take the first step, you’ll realize it’s not nearly as bad as you predicted, and your other skills can help keep you going.
10. Prove yourself wrong.
The next time you think you can’t do something, prove yourself wrong. Commit to doing one more pushup at the gym or closing one more sale this month.
Your mind will want to quit long before your body needs to give up. Prove to yourself that you’re more capable than you give yourself credit for, and over time, your brain will stop underestimating your potential.
This article originally appeared in the April 2017 issue of SUCCESS magazine.
Everyone talks about protein.
After all, we do need protein: it performs a lot of important jobs in the body such as building muscles, organs, and connective tissues, and repairing them all, while playing a role in metabolism, digestion, our immune system, and more.
Luckily, protein is easy to come by — it’s in almost everything we eat.
Most conversations about protein usually start with how important meat, dairy, fish, and eggs are for protein intake, and while they offer quite a lot of protein, they aren’t actually the original source of the essential amino acids we need.
Since animals eat plants to get their protein, when we eat meat we are consuming the bioaccumulation of what was once plants. Therefore, eating plant protein eliminates the middleman, going directly to the source. Vegetables, beans, grains, nuts, and seeds all provide protein, just in smaller doses.
Plants are able to assemble all of the different amino acids from carbon dioxide, water, and other minerals absorbed from the air and soil. Animals (including us), however, are not able to do that, so we must attain protein from our food. During digestion, our bodies break apart protein into amino acids, and then reassemble these amino acids to suit our individual needs.
Plants provide adequate protein because most of them contain all of the nine essential amino acids that we can only get from the food we eat. Some plants may not have all nine, but if you eat a wide range of plants, you’ll be sure to consume all of the essential amino acids necessary for good health.
You don’t have to make sure you’re getting all of the complete amino acids in every single meal. Instead, your body digests the food and breaks up the protein into the individual amino acids. Once they are absorbed, your body reassembles them in your cells based on what it needs.
Another cool thing? Your body actually recycles many of its amino acids. It doesn’t want to get rid of them. So whatever you’re eating throughout the week is contributing to your total amino acid profile and allows your body to build the protein it needs, whether it’s building muscle or repairing organs.
If you’re wondering if one protein source is better than another, you’re not alone. Researchers ask the same question and a 2017 study found that plant-based protein is as beneficial to muscle mass and strength as protein from meat. Studies also show that a plant-based diet can help with weight loss, lowering cholesterol levels, and maintaining healthy blood sugar levels.
Consider going straight to the source for your protein! Switch out some of your animal protein for plant protein and you’ll be exchanging it for a version of protein that is easier on your body.
This superfood trail mix is full of nuts, seeds, chocolate, and dried fruit that are full of fiber, protein, healthy fats, and antioxidants. The combination is a tasty mix that gives you lasting energy with heart-health benefits. It’s best to eat your superfoods in the context of a balanced, overall healthy diet for the most benefit!
PreparationIngredient Variations and SubstitutionsIf there is an ingredient you don’t care for, leave it out or substitute it with another dried fruit, nut, or seed you like! Roasted or raw almonds, for example, can be swapped out for walnuts, and sunflower seeds for the pepitas. If you can find them, you can also choose dried blueberries or freeze-dried strawberries.
By Kaleigh McMordie, MCN, RDN, LD
Hi I'm Kelly Richards Mulloy a stay at home mom of 6. I am on a journey to change my life inside and out. Health and fitness, staying young, join me.