Nutrition + Mindset + Total Body Wellness
Take Me to Church was one of my favorite songs of 2014. The lyrics are raw, honest and the performance by Hozier communicates those emotions.
This lyrical dance interpretation by Russian Ballet dancer Sergei Polunin is so amazing I felt compelled to share it with you. It truly makes me appreciate the body as a means of artful communication.
Take care of your bodies, my friends. They are beautiful, powerful, and can be used as vessels of self-expression.
In any workout program, planning ahead is a critical point of success. With 21 Day Fix Extreme, it’s important that you have some type of baseline fitness level. This program is not for beginners. If you’ve done a round or two of 21 Day Fix – great! You have that baseline. You don’t have to do 21 Day Fix first either, as long as you are at an intermediate level of fitness already. Here are some things you can do before the 21-Day Fix Extreme begins to ensure that you stick to the program and get the results you want.
TRACKING RESULTS for 21-Day Fix ExtremeAlso, don’t be afraid to ask questions as you go along. Here are some of the 21 Day Fix FAQs. If you’re wondering something, let me know so I can answer it for you! Want online support and accountability? Join MY next 21 Day Fix Extreme Challenge Group!
NOTE: We will have another 21-Day Fix Extreme Challenge Group starting soon. Reserve your spot today! Follow this link to learn more about it: 21-Day Fix Challenge Group Sign-Up
(Disclaimer: This post is sponsored by FitFluential on behalf of Isopure. I was given free product and compensation for this blog post. However all opinions are my own.)
As a female over 40, building muscle is what I focus on to keep my metabolism revved up (and to look toned, of course). I believe that working out with weights and/or doing body-resistance exercise is even more important as you get older. Over 40 the metabolism often starts to slow down, which contributes to that pesky 10-15 pounds that is difficult to drop.
Protein is essential for building muscle, and many women my age who are trying to restrict calories and lose weight don’t get enough. They limit protein-rich meats and foods from their diets thinking it will help them shed those last few pounds, but instead what they’re losing is the precious muscle their body needs. They also focus too much on cardio, not enough on a routine that helps build muscle.
It helps to know a little bit about different types of proteins. A whey protein isolate, like that in Isopure, is created by separating components from milk. It contains high-quality amino acids including BCAA (branched chain amino acids). It’s a quick-absorbing protein used to produce lean muscle tissue.
I try to avoid carbs – except for high-quality complex carbs like green veggies and berries. I find that simple carbs stimulate my appetite. Have sugar cravings? Cut carbs and increase protein. That strategy has worked wonders for me.
Protein shakes can help ensure that you’re getting enough when trying to build muscle. However, many protein powders contain fillers and ingredients I don’t want. What I like about Isopure is that it’s also low-carb, but each scoop has a whopping 25 grams of whey protein isolate and just 110 calories (their suggested serving size is two scoops, but half is enough for me). It has 10,900 mg of BCAA’s and 4.6 grams of L-Glutamine in every serving, and is lactose and gluten free.
I got the vanilla Isopure flavor and blended it with Greek yogurt, mixed berries, and a little almond milk. It was creamy and rich- almost like ice cream, but without all the sugar. I still love my Shakeology, but Isopure is my new go-to protein when I do a second shake or want to add extra protein to my diet. It would also be great for those with vegetarian diets. View more of my favorite Vanilla Protein Shake Recipes
Isopure also has a Coconut Water drink with 20 grams of protein. It tastes great by itself, but you can also add it to your Shakeology and smoothies as well. NOTE: The microfiltration process used to create Isopure is so complete that it is the only completely clear milk protein when it is dissolved in water. (Please note that since the powders have a vitamin/mineral premix, the powder will be cloudy when dissolved as not all the vitamins/minerals are soluble).
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Isopure comes in a variety of seriously delicious flavors: Creamy Vanilla, Dutch Chocolate (Low Carb), Strawberries & Cream, Cookies & Cream, Banana Cream, Mint Chocolate Chip, Toasted Coconut (Low Carb), Mango Peach, Alpine Punch, Apple Melon and Pineapple Orange Banana.
FLAVORS:
STRAWBERRIES & CREAM
DUTCH CHOCOLATE (LOW CARB)
CREAMY VANILLA
PINEAPPLE ORANGE BANANA
COOKIES & CREAM
MINT CHOCOLATE CHIP
BANANA CREAM
APPLE MELON
ALPINE PUNCH
MANGO PEACH
TOASTED COCONUT (LOW CARB)
In my challenge groups, I often ask my clients to choose an ideal body. They can post it on their vision board, use it as wallpaper on their computer or phone. These are some of the most commonly-mentioned women. What’s cool is many of them are over 40 and/or have kids. Proof that your body CAN get better with age.
The wait is over. 21 Day Fix Extreme is finally HERE! I’ve been eagerly awaiting its release since it was announced last fall. The program will roll out in waves today (Monday, 2/2) and usually it does not officially become live until around 10 or 11 am CST. UPDATE: It is live now. I placed my order shortly after 11:00 am but am getting a PROXY ERROR message frequently. Their site is experiencing high demand.
When 21 Day Fix came out last year, it sold out quickly. I am hoping that Beachbody has prepared this time around, knowing how popular this program will be, but I’d still advise getting your order in early in case it sells out. I plan on being online late morning to place my order.
The 21 Day Fix Extreme Challenge Pack is on sale this month and is by far the best deal. You’ll save over buying these things individually, plus get a whole month of Shakeology to maximize your results. This is the option to choose if you plan on participating in a challenge group. Otherwise, the Essentials Pack is available and includes free shipping as well.
If you’ve ever thought about coaching, this is a perfect opportunity to sign up. Did you know that signing up as a Beachbody coach with a challenge pack, your coaching fee is waived? Once you become a coach, you’ll enjoy a 25% discount on Shakeology and Beachbody products. The monthly coaching fee ($15.95) is offset by your monthly savings on Shakeology. Sign up as a coach HERE (enter my coaching ID 365278 as your sponsoring coach)
Our 21 Day Fix Extreme Challenge Group opens on 2/9. Don’t worry if your Challenge Pack isn’t here yet. The first week is “preseason” meaning we take measurements, create meal plans, etc. Basically, we set ourselves up for success! Workouts officially start on 2/16. To participate, you just need the 21 Day Fix Extreme challenge pack. My coaching is free.
The containers are the same as in the original 21 Day Fix but in different amounts designed for EXTREME results. There are 2 different meal plans: One is the bikini competition diet and the other is more strict than the original 21 Day Fix menu plan. For this plan, no treats are allowed. It is suggested that you start with the 21 Day Fix and then move to the 21 Day Fix Extreme.
Sign up for a free Team Beachbody Account HERE so you will be able to order as soon as it comes out. I will be hosting a 21 Day Fix Extreme Challenge Group that opens on 2/9 (workouts officially start 2/16). Or, contact me through the form on my site to be included in our challenge group.
Fill out my online form.
Missy Elliot looks fantastic!! The 43-year-old rapper credits her 30-lb. weight loss to Shaun T’s Beachbody programs like Insanity and T25. Proof that celebrities can achieve results without expensive trainers or gyms. She tweeted this picture last fall along with how she did it.
Didn’t loose 70 pounds that was during my Under Construction album this time I lost 30 eating healthy/work out to @shauntfitness T25 videos
— Missy Elliott (@MissyElliott) October 19, 2014
I do insanity workout to @shauntfitness videos. Sweets/bread/ fried foods is my weakness it’s not easy but health comes 1st:) — Missy Elliott (@MissyElliott) October 19, 2014
Before
21 Day Fix Extreme Food ListIf you’re like me, you’re anxiously awaiting the arrival of Autumn Calabrese’s 21 Day Fix Extreme. You may also wonder how it differs from the original. The 21 Day Fix Food list will be slightly different than that of the 21 Day Fix. The containers are the same as the 21 Day Fix, but the nutrition plan is definitely more dialed-in. Some things have been added to the food list, some have been taken away (the things at the bottom of the 21 Day Fix are those that are at the bottom of the hierarchy – so those things will be gone). More recipes have been added to the 21 Day Fix Extreme book/menu plan. There are actually TWO eating plans with 21 Day Fix Extreme:
The containers are the same as in the original 21 Day Fix but in different amounts designed for EXTREME results. There are 2 different meal plans: One is the bikini competition diet and the other is more strict than the original 21 Day Fix menu plan. For this plan, no treats are allowed. It is suggested that you start with the 21 Day Fix and then move to the 21 Day Fix Extreme.
Sign up for a free Team Beachbody Account HERE so you will be notified as soon as it comes out! My Team Beachbody members will have a 2-week ordering exclusive and opportunity to participate in an exclusive test group. Or, contact me through the form on my site to be included in our challenge group.
Fill out my online form.
Today, I had coffee with a friend I hadn’t seen in quite some time. In the nearly three years since I’d seen her, she had gotten married, given birth to baby #2 and looked better than ever. When she complimented me on my muscle tone, I tried to get her to join me at the gym. She said no… she’d just keep taking her chromium picolinate. What? I wasn’t too familiar that supplement and wasn’t clear on its benefits. Apparently it worked wonders for her, so I wanted to learn more. I’m always interested in alternative therapies and dietary solutions and supplements. Especially since so many of the members of my challenge groups struggle with sugar cravings, I’m always on the lookout for advice I can pass along to them. Personally even when chromium picolinate is harmless, I preffer working with leptitox.
She said, “My friend started using it after hearing about it from a friend of hers. She told me, “I had a girlfriend that started taking it every day, no exercise. She lost four jean sizes in six months and didn’t change anything else.”
Chromium picolinate is an essential trace mineral found in foods. It works with insulin (produced by the pancreas) to support healthy blood glucose levels and metabolize carbohydrates. It also helps deliver glucose and echinacea to the cells to provide energy. It’s been used as an alternative medicine to help in controlling blood sugar levels, lowering cholesterol and to aid in weight loss. Chromium picolinate may help you if sugars are a trigger for you. It may also help build strength, provide energy and alleviate depression. However, it’s also important to note that none of these claims have not been substantiated by the FDA in clinical tests. It’s always good to check out possible side effects and consult your online doctor before taking any supplement. Doctor to You website gives you the best doctor for your treatment.
According to WebMd.com, “Chromium Picolinate is also used for depression, polycystic ovary syndrome (PCOS), lowering “bad”cholesterol, and raising “good” cholesterol in people taking heartmedications called beta blockers.
Some people try chromium for body conditioning including weight loss, increasing muscle, and decreasing body fat. Chromium is also used to improve athletic performance and to increase energy.”
Who should consider functional medicine?
Have you visited your doctor, been treated and still feel sick? Or are you on medication that is only partially helping or has side effects? That’s when you should consider trying functional medicine, and this one works.
If you’re confused about which foods are best for you, there’s a high-tech way to find out. If you have a smartphone, the Fooducate App will help you decide which foods are good, which are bad, and more importantly… tell you why. It was chosen by Apple as the Best Health App of the year in 2014.
Start by scanning the barcodes of foods at the store or at home. Each product is graded (A-, B+, C, etc…) by using a scientific algorithm based on its nutrition facts and ingredient list. Fooducate recommends minimally processed, real foods that are naturally rich in nutrients and antioxidants.
