P90X3

Are you ready to get ripped using Tony Horton's breakthough muscle acceleration system? All it takes is 30 minutes a day to burn fat and build lean muscle faster than ever.

8-Week Transition Diet

I do this right before the holidays:

Week 1

No junk. Eliminate junk food from your diet. That's it, just junk. Other than this, you can eat whatever and whenever you like. The definition of junk is obvious stuff, like potato chips, candy, ice cream, cake, etc. You may be stricter if you'd like, but for Week 1, don't be too hard on yourself. Just stay out of the 7-Eleven®. For many of you, this step alone will reap huge benefits. For more tips READ the article below and let your friends in on the awesomeness (-; Sharing is caring.


When Will You See Results? Plus: Your 8-Week Transition Diet http://www.teambeachbody.com/about/newsletters/-/nli/279#248671483?referringRepId=28233

The Best Regimen for College Fitness

When it comes to college and exercise the two normally don't mix. When you first start out in college everything is so new and exciting. You feel like your always on the go and trying to keep your grades up while gaining a social life can lead to anxiety. One of  the biggest causes of anxiety in college students is the dreaded freshman 15 muahahaha. (To much? Sorry it's almost Halloween.) Most students will gain 15 - 25 lbs by the end of their sophomore year. The truth is unless your a student athlete most college students just don't exercise at all. I know finding time to exercise may be difficult but it can be done. Take a look at this info graphic by thebestcolleges.org. It shows how even the busiest of college students can stay fit.

 

 

You Asked For Boot Camp

I did this five times but two or three times will get the job done. Enjoy at your own risk (-;

Home Made Gatorade

Thirsty??? Replenish after a hard workout with this natural home made gatorade.
All you need is:

6 Oranges , juiced
1/2 Lemon, juiced
1 Cup Coconut water

8 Tips To Eating Healthy On A a Budget

1. Don't shop hungry! Keep a piece of fruit or a small sandwich bag full of raw nuts in your bag. This will guard against filling your cart with foods you're craving now, but wouldn't buy on a full stomach.


2. Buy flash-frozen fruits, vegetables, and fish. Flash freezing is a great way to preserve vitamins and minerals when vegetables and seafood are at their freshest.

3. Shop at your local farmers market. This may surprise you, but it's actually cheaper to get your veggies organic or at the local farmers' market than at the local supermarket.

4. Stick to your list. Make your meal plan and shopping list at home, and then stick to it.

5. Eat lots of beans and always soak your own. Beans are a great source of protein and fiber.

6. Buy in bulk. Costco® and other warehouse stores sell fruits and vegetables at ridiculously low prices—if you're willing to buy, say, 15 pounds of potatoes or 8 pounds of oranges at a time. Also, in many regions it is possible to pair up with another family or two and buy a portion of either a cow or a pig directly from a local farmer. In exchange, you will receive many, many neatly wrapped and labeled packages of meat. An extra freezer is necessary for this, but well worth the investment if you live in a region where such arrangements exist. Another huge benefit of this is that you know the animal was not raised on a factory feedlot. Therefore, the meat will likely be free from the steroids and antibiotics that plague grocery store bargain meat cuts.

7. Join a CSA. Community Supported Agriculture is another way to save money by cutting out the middleman.

8. Cut your consumption. Most restaurant entrées can easily feed two or three. So when you're out, either share a single entrée, or get half boxed for another meal. And at home, serve smaller portions on smaller plates. It won't take long at all before you're satisfied with sensible portions!

Tips To Alleviate Heartburn

An estimated 60 million America adults suffer from heartburn. So don't feel like your alone if your one of the millions.  $13 billion was spent on acid stopping medications in 2006. I'm sure the numbers are higher now. Despite the name heartburn really has nothing to do with the heart. Some of the symptoms are similar to a heart attack though. Heartburn is an irritation to the esophagus that is caused by stomach acid.

  The basic cause of heartburn is a lower esophageal sphincter (LES), that doesn't tighten as it should. There are lots of things that can cause heartburn like overeating or too much pressure on the stomach (frequently from obesity or pregnancy). Certain foods commonly relax the LES, including tomatoes, citrus fruits, garlic, onions, chocolate, coffee, alcohol, caffeinated products, and peppermint. Dishes high in fats and oils (animal or vegetable) often lead to heartburn, as do certain medications. Stress and lack of sleep can increase acid production and can cause heartburn. And smoking, which relaxes the LES and stimulates stomach acid, is a major contributor.

Here are a couple easy ways to alleviate heartburn:

• Raise the head of your bed. Elevate the entire head of your bed a minimum of 30 degrees, like a hospital bed. have a firm foam rubber wedge made or put a brick under the legs on each side of the head of your bed.
• Eat less and eat more often. This will help you cut down on the amount of food in your stomach. 60% of
  heartburn is caused by stretching of the stomach.
• Drink before or after meals. When you drink liquids with your meal it helps in filling up the stomach. It also
   interacts with the food causing the food to expand in your stomach.
• Chew your food well.
• Loosen your belt.
• Sit up straight.
• Eat slowly.
• Remeber gravity..don't bend over or lie down right after you eat. If you get the "itis"(get sleepy after you eat) take a little walk. It will help with digestion.
• Don't eat within 3hrs of bedtime.
• Move it or lose it. The CDC recommends adults age 21-81 do some kind of exercise 2 1/2 of moderate or 1 1/2 vigorous exercise sessions a week. I recommend 10 min trainer. Everyone has 10 mins. The older you are the more you benefit.
• Reduce stress.
• Quit smoking and cut back on alcohol.
• Nicotine is a major reflux trigger.

Here are some foods to avoid:

• Mint
• Chocolate(I know..sorry)
• Saturated fat
• Processed meats like bacon and bologna
• Deep fried food
• Carbonated beverages
• Caffeine
• Coffee