Please join me in a 2 week Shakeology Challenge!!
WHO: Anyone who wants to join my Beachbody team & have ME as their coach AND current clients of mine! :)
WHEN: August 8th-21st
WHAT:
Drink 1 Shakeology shake daily for 14 days, replacing one meal. Do some type of workout 5 days each week for at least 30 minutes. Leave your workout info in the comments for this event daily.
Whoever has the HIGHEST PERCENTAGE of weight loss will WIN A AWESOME PRIZE!
HOW TO QUALIFY:
You must sign up for a FREE membership at my site click JOIN and create a profile.
If you have a coach and would like to switch to have ME be your coach just send a quick e-mail to coachrelations@teambeachbody.com and request me Staci Berenyi to be your NEW coach :)
***NOTE***This may take some time to take effect. Send me the incident number you receive from coach relations & I will call to speed them up. I will contact you via email to let you know when you can place your shakeology order. :)
You MUST order Shakeology on HOME DIRECT from my webstore. When you order on Home Direct you will receive FREE shipping every month! You will also receive a FREE shaker cup & 2 FREE shakeology workouts in the 2nd month. You can cancel at ANYTIME. Also there is a 30-day money back guarantee on ALL Beachbody products.
THE PRIZE:
You will win one program of your choice. You can choose from the Turbo Jam program, Brazil But Lift program or Slim in 6 Rapid Results program.
I will also be including a Mary Kay pampering set. :)
If you have any questions about Shakeology, this challenge or Beachbody, PLEASE email me at stacimb@sbcglobal.net! I would love to help you!
If you have anyone who you think would be interested in this challenge or just needs some motivation to get started on a healthier life, PLEASE send them my way. I love to meet new friends & share my love for health & fitness. :)
Have a great day!
Staci
Saturday, July 31, 2010
Thursday, July 29, 2010
You NEED a Fitness Plan!
I believe everyone needs a fitness plan.
Movement benefits everyone. It keeps your body in working order & just makes life a bit more fun. I know some of you struggle with exercise. You just don't want to do it. You look at it as a chore, something you have to do or should, instead of seeing it as FUN!
Yes, I said FUN!
For your workout program to benefit you, you need to find something you ENJOY. Something that makes you feel good after. You will only stick to a workout program if you enjoy it. So start looking for new ways to get in a workout.
I also STRONGLY suggest you add strength training to your program. Most woman think cardio is the only way to burn fat. WRONG!!! A combo of cardio & strength training is best.
Strength training also has many benefits. The pull of the muscle on your bones helps to strengthen them (your bones). Muscle also helps rev up your metabolism....which leads to more fat burning. Who doesn't want that?
Lifting weights will TOTALLY RESHAPE your body!
LADIES!!! You WILL NOT get huge from lifting weights. We just don't have the testosterone to make that happen. So, don't be afraid of the weight rack at the gym. Pick up HEAVY weights & show off a bit. :)
A few cardio suggestions...
*DVD's (TURBO JAM & TURBO FIRE are AWESOME & my top picks)
*Group exercise classes at your gym
*Hit the trails (walking, running, biking, blading)
*Cardio equipment
*Swimming
There really is something for everyone. Just get out there and try something...find what you enjoy & then make a plan to do something 6 days a week (if you're looking to lose weight).
Weight training suggestions...
*Seek out a personal trainer. Even if only for a few sessions.
*DVD's~~There are many strength training DVD's out there as well. (P90X & ChaLEAN Extreme)
**If you are new to lifting weights and can't get to a trainer. You need to watch someone show you proper form. Without form you have nothing...but possibly an injury.
If you have any questions about your own cardio or strength training programs please feel free to comment here or send me an email. stacimb@sbcglobal.net
I'd love to help coach you toward a healthy, fit & strong future.
Staci
Movement benefits everyone. It keeps your body in working order & just makes life a bit more fun. I know some of you struggle with exercise. You just don't want to do it. You look at it as a chore, something you have to do or should, instead of seeing it as FUN!
Yes, I said FUN!
For your workout program to benefit you, you need to find something you ENJOY. Something that makes you feel good after. You will only stick to a workout program if you enjoy it. So start looking for new ways to get in a workout.
I also STRONGLY suggest you add strength training to your program. Most woman think cardio is the only way to burn fat. WRONG!!! A combo of cardio & strength training is best.
Strength training also has many benefits. The pull of the muscle on your bones helps to strengthen them (your bones). Muscle also helps rev up your metabolism....which leads to more fat burning. Who doesn't want that?
Lifting weights will TOTALLY RESHAPE your body!
LADIES!!! You WILL NOT get huge from lifting weights. We just don't have the testosterone to make that happen. So, don't be afraid of the weight rack at the gym. Pick up HEAVY weights & show off a bit. :)
A few cardio suggestions...
*DVD's (TURBO JAM & TURBO FIRE are AWESOME & my top picks)
*Group exercise classes at your gym
*Hit the trails (walking, running, biking, blading)
*Cardio equipment
*Swimming
There really is something for everyone. Just get out there and try something...find what you enjoy & then make a plan to do something 6 days a week (if you're looking to lose weight).
Weight training suggestions...
*Seek out a personal trainer. Even if only for a few sessions.
*DVD's~~There are many strength training DVD's out there as well. (P90X & ChaLEAN Extreme)
**If you are new to lifting weights and can't get to a trainer. You need to watch someone show you proper form. Without form you have nothing...but possibly an injury.
If you have any questions about your own cardio or strength training programs please feel free to comment here or send me an email. stacimb@sbcglobal.net
I'd love to help coach you toward a healthy, fit & strong future.
Staci
Common Weight Lifting Myths
Myth 1 : Weight Lifting makes women look too bulky.
Some women avoid weight lifting for fear that they will look too masculine. On the contrary, strength training actually enhances a woman's femininity. It improves the tone and definition of the muscles, creating a firmer and more shapely appearance. Increases in muscle mass can be made, but women can never achieve the muscle bulk of men. This is due to the fact that men have ten times as much of the muscle-building hormone, testosterone, in their systems. Women are, therefore, genetically programmed not to achieve the muscle bulk of men.
Myth 2 : If you stop training, muscle turns to fat.
It is impossible for muscle to turn to fat, as it is a completely different type of body tissue. Muscle mass and strength will gradually decrease if you stop training (some physiologists believe that a muscle will never quite return to its pre-training state), and fat stores will increase if you eat more calories than you need over a period of time. However, one will not turn into the other! Once a certain muscle mass has been achieved through regular strength training, this can be maintained by training less frequently (once or twice a week).
Myth 3 : Weight Lifting makes you muscle-bound and decreases flexibility.
Increasing your muscle mass does not make you muscle-bound, reduce your flexibility or reduce your speed in athletic activities. On the contrary, if you train correctly ?performing each exercise in strict form through a full range of motion that gives your muscles and joints a full stretch ? you can maintain and even improve flexibility. Your range of motion may decrease when you lift heavy weights, so compensate for this by doing full range o motion stretches between sets and especially at the end of your workout.
Continued use of heavier weights, partial repetitions and performing exercises with an incomplete range of motion ('cheating reps') usually results in reduced flexibility. Also, if you have one muscle group (e.g. the quadriceps) that is over-developed in comparison with the opposing group (e.g. the hamstrings), this can cause reduced flexibility in that opposing muscle group. This is common in cyclists and footballers due to the larger volume of work performed by the quadriceps. In any case, stretching the relevant muscles after training will help prevent them shortening and increase their flexibility.
It has been demonstrated that a strong muscle can contract more quickly and generate more power than a weak one. In fact, the physiques of world-class sprinters are very muscular, which goes to prove that increased muscle mass does not hinder your speed or your flexibility.
Myth 4 : Weight Lifting harms the joints
When properly and safely performed, strength training improves the strength of the ligaments that hold a joint together, thus making the joint more stable and less prone to injury. Impact movements such as running and jumping can unduly stress the ligaments and make the joints more susceptible to injury. The controlled, no-impact movements used in strength training, however, place far less stress on the joints than most other forms of exercise, and are therefore a good way of strengthening them.
Some women avoid weight lifting for fear that they will look too masculine. On the contrary, strength training actually enhances a woman's femininity. It improves the tone and definition of the muscles, creating a firmer and more shapely appearance. Increases in muscle mass can be made, but women can never achieve the muscle bulk of men. This is due to the fact that men have ten times as much of the muscle-building hormone, testosterone, in their systems. Women are, therefore, genetically programmed not to achieve the muscle bulk of men.
Myth 2 : If you stop training, muscle turns to fat.
It is impossible for muscle to turn to fat, as it is a completely different type of body tissue. Muscle mass and strength will gradually decrease if you stop training (some physiologists believe that a muscle will never quite return to its pre-training state), and fat stores will increase if you eat more calories than you need over a period of time. However, one will not turn into the other! Once a certain muscle mass has been achieved through regular strength training, this can be maintained by training less frequently (once or twice a week).
Myth 3 : Weight Lifting makes you muscle-bound and decreases flexibility.
Increasing your muscle mass does not make you muscle-bound, reduce your flexibility or reduce your speed in athletic activities. On the contrary, if you train correctly ?performing each exercise in strict form through a full range of motion that gives your muscles and joints a full stretch ? you can maintain and even improve flexibility. Your range of motion may decrease when you lift heavy weights, so compensate for this by doing full range o motion stretches between sets and especially at the end of your workout.
Continued use of heavier weights, partial repetitions and performing exercises with an incomplete range of motion ('cheating reps') usually results in reduced flexibility. Also, if you have one muscle group (e.g. the quadriceps) that is over-developed in comparison with the opposing group (e.g. the hamstrings), this can cause reduced flexibility in that opposing muscle group. This is common in cyclists and footballers due to the larger volume of work performed by the quadriceps. In any case, stretching the relevant muscles after training will help prevent them shortening and increase their flexibility.
It has been demonstrated that a strong muscle can contract more quickly and generate more power than a weak one. In fact, the physiques of world-class sprinters are very muscular, which goes to prove that increased muscle mass does not hinder your speed or your flexibility.
Myth 4 : Weight Lifting harms the joints
When properly and safely performed, strength training improves the strength of the ligaments that hold a joint together, thus making the joint more stable and less prone to injury. Impact movements such as running and jumping can unduly stress the ligaments and make the joints more susceptible to injury. The controlled, no-impact movements used in strength training, however, place far less stress on the joints than most other forms of exercise, and are therefore a good way of strengthening them.
Tuesday, July 27, 2010
Meal Planning
Do you plan your menu for the day or week?
Well, I'm sure it won't shock you that I believe planning is the key to success. Not just in weight loss but in life.
My favorite quote...
"If you fail to plan then plan to fail."
It's SO TRUE!
So....how do you get started?
1st~ MAKE A WEEKLY MENU!
I find making one for the whole week for our family is the easiest. I start by planning the meals I want to have for dinners. I pick 6-7 meals for the week & start to build my grocery list from that. Then I figure out what items we need for breakfast & lunches for the week. Always shopping in my pantry & fridge first. In these hard economic times I don't like to waste a crumb of food. So, sometimes that dictates what we may eat during the week too.
MOM TIP~ Get your kids in on the menu planning!
I get my boys to help me every week. There is a lot less waste if we plan meals everyone will eat.
BUSY WORK WEEK TIP~ Take in consideration if you have a lot of extra activities (ball games, dates, work meetings). You'll want to have a plan for those events too. This way you won't be caught with an empty tummy & hitting the drive-thrus.
Don't forget to put baggies (or storage containers) on the list...easy to use when prepackaging your own snacks. Make your own HEALTHY 100 cal packs!
2nd~ GO IN ARMED!
With my prepared grocery list in hand I hit the store. With a meal or snack in my belly. Never shop hungry.
If it's not on the list we don't buy it. Your best plan of attack at the grocery store is to shop mostly in the perimeter of the store. Only going down the aisles for a few items. The junk food is hiding in the aisles.
If you're trying to lose weight or eat healthier those aisles will be filled with temptation. It's best to stay away. Out of sight, out of mind.
CAN YOU HANDLE THAT?
REMEMBER...IF YOU DON'T BRING IT INTO THE HOUSE...YOU CAN NOT EAT IT!
3rd~ PACK FOR SUCCESS!
Time to unload the good healthy food you just bought. BUT WAIT! Before you put EVERYTHING away...here's what you're going to do...
Start prepping for the week ahead! That's right, it's PREP TIME BABY! Why put it off?
Here's a few things you can prepare for the week ahead of time...saving you time all week!
*Wash all your fruits & veggies so they become quick grab & go snacks!
*Prepare all your meats for the week (if you won't have time each night to cook), clean, chop & cook to your recipe specifications. Even having just the meat pre-cooked for the recipe will be a huge time saver.
*Prepare your OWN snack baggies. Say you have fruit & nuts planned as your morning snack...grab a baggie & throw in your desired amount of nuts & fruit. Now your set up for success! You'll have a healthy snack with built in portion control.
NOTE~1/2 oz to 1 oz of nuts is a normal portion size. Weigh it out...I'm sure you'll be shocked at just how much (or little in some of your eyes) it will be. :)
At the end of you prep time you should have a fridge stocked with cleaned fruits & veggies, Meats or meals ready to be used anytime you are & a pantry full of snacks that are portion controlled & easy to grab.
4th~ GET A COOLER...AND USE IT!!!
Unless you never leave your house you're going to find yourself out & hungry at some point. Instead of freaking out & possibly caving into fast food, PACK YOUR COOLER!
It's really simple...you made it that way if you've followed all the above tips. You just need to put the portion controlled foods into your cooler. Zip up & GO! :)
I'm all about making healthy eating easy. Yes, you will have to take one afternoon a week to do your shopping and prepping but you will find it makes life so much easier to do the work one day instead of seven.
I hope these tips help you ease into a healthy new lifestyle!
If you have any questions or tips you'd like to share then please comment. Don't forget to follow this blog for more health, fitness & diet tips. :)
Well, I'm sure it won't shock you that I believe planning is the key to success. Not just in weight loss but in life.
My favorite quote...
"If you fail to plan then plan to fail."
It's SO TRUE!
So....how do you get started?
1st~ MAKE A WEEKLY MENU!
I find making one for the whole week for our family is the easiest. I start by planning the meals I want to have for dinners. I pick 6-7 meals for the week & start to build my grocery list from that. Then I figure out what items we need for breakfast & lunches for the week. Always shopping in my pantry & fridge first. In these hard economic times I don't like to waste a crumb of food. So, sometimes that dictates what we may eat during the week too.
MOM TIP~ Get your kids in on the menu planning!
I get my boys to help me every week. There is a lot less waste if we plan meals everyone will eat.
BUSY WORK WEEK TIP~ Take in consideration if you have a lot of extra activities (ball games, dates, work meetings). You'll want to have a plan for those events too. This way you won't be caught with an empty tummy & hitting the drive-thrus.
Don't forget to put baggies (or storage containers) on the list...easy to use when prepackaging your own snacks. Make your own HEALTHY 100 cal packs!
2nd~ GO IN ARMED!
With my prepared grocery list in hand I hit the store. With a meal or snack in my belly. Never shop hungry.
If it's not on the list we don't buy it. Your best plan of attack at the grocery store is to shop mostly in the perimeter of the store. Only going down the aisles for a few items. The junk food is hiding in the aisles.
If you're trying to lose weight or eat healthier those aisles will be filled with temptation. It's best to stay away. Out of sight, out of mind.
CAN YOU HANDLE THAT?
REMEMBER...IF YOU DON'T BRING IT INTO THE HOUSE...YOU CAN NOT EAT IT!
3rd~ PACK FOR SUCCESS!
Time to unload the good healthy food you just bought. BUT WAIT! Before you put EVERYTHING away...here's what you're going to do...
Start prepping for the week ahead! That's right, it's PREP TIME BABY! Why put it off?
Here's a few things you can prepare for the week ahead of time...saving you time all week!
*Wash all your fruits & veggies so they become quick grab & go snacks!
*Prepare all your meats for the week (if you won't have time each night to cook), clean, chop & cook to your recipe specifications. Even having just the meat pre-cooked for the recipe will be a huge time saver.
*Prepare your OWN snack baggies. Say you have fruit & nuts planned as your morning snack...grab a baggie & throw in your desired amount of nuts & fruit. Now your set up for success! You'll have a healthy snack with built in portion control.
NOTE~1/2 oz to 1 oz of nuts is a normal portion size. Weigh it out...I'm sure you'll be shocked at just how much (or little in some of your eyes) it will be. :)
At the end of you prep time you should have a fridge stocked with cleaned fruits & veggies, Meats or meals ready to be used anytime you are & a pantry full of snacks that are portion controlled & easy to grab.
4th~ GET A COOLER...AND USE IT!!!
Unless you never leave your house you're going to find yourself out & hungry at some point. Instead of freaking out & possibly caving into fast food, PACK YOUR COOLER!
It's really simple...you made it that way if you've followed all the above tips. You just need to put the portion controlled foods into your cooler. Zip up & GO! :)
I'm all about making healthy eating easy. Yes, you will have to take one afternoon a week to do your shopping and prepping but you will find it makes life so much easier to do the work one day instead of seven.
I hope these tips help you ease into a healthy new lifestyle!
If you have any questions or tips you'd like to share then please comment. Don't forget to follow this blog for more health, fitness & diet tips. :)
Myth VS Fact
Myth~ Lactic acid is responsible for the muscle soreness you feel a day or two after a hard workout.
Fact~ Most lactic acid is cleared out via blood circulation within 15 minutes to 1 hour after a workout. Soreness is caused by microscopic muscle tears.
Fact~ Most lactic acid is cleared out via blood circulation within 15 minutes to 1 hour after a workout. Soreness is caused by microscopic muscle tears.
Monday, July 26, 2010
Coaching Fee waived!
Join as a Beachbody Coach & your starter fee is waived!
When you join as a coach & get the Ultimate Pack, you get your Business Starter Fee ($39.95 value) waived PLUS FREE SHIPPING!
The Ultimate Pack includes~
Fitness program of your choice, Shakeology, Club memership & 3rd party tools to help you launch your biz like a pro.
As a coach you will also receive 25% off all Beachbody products. So, if you enjoy fitness & helping others, why not start your own Fitness Business today!
If you are interested in joining my team, go to www.beachbodycoach.com/TurboStaci & click BECOME A COACH!
If you have any questions please email me at stacimb@sbcglobal.net
When you join as a coach & get the Ultimate Pack, you get your Business Starter Fee ($39.95 value) waived PLUS FREE SHIPPING!
The Ultimate Pack includes~
Fitness program of your choice, Shakeology, Club memership & 3rd party tools to help you launch your biz like a pro.
As a coach you will also receive 25% off all Beachbody products. So, if you enjoy fitness & helping others, why not start your own Fitness Business today!
If you are interested in joining my team, go to www.beachbodycoach.com/TurboStaci & click BECOME A COACH!
If you have any questions please email me at stacimb@sbcglobal.net
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