Food Ingredients that You Should Avoid

How to Pack Your Healthy Snack

Carrie Underwood Leg workout

Carrie Underwood
Try Carrie Underwood’s Signature Leg Workout

1. Back Lunges with a Bicep Curl
From a standing position, step one leg backwards into a deep lunge, then come back into a standing position, while also doing a bicep curl with free weights. Do 15 for each leg for two or three sets.

2. Front Lunges with a Torso Twist
Holding a medicine ball in front on you, step forward into a front lunge, then twist sideways in the direction of the lunge (if you lunge with your right leg, twist towards the right). Do 15 for each leg for two or three sets.
3. Jump Squats
From the squat position, jump into the air as high as you can, landing back into the squat position. Repeat for 20 to 25 reps.

Meal Idea- Salad

I’m ready to devour this! Things always taste a gazillion times better when you can enjoy them outside 🙂 
bed of spring mix covered with tomatoes, avocado, carrots, almonds. 
Are you a salad lover? Or could you live the rest of your life without another one? Lol

French toast eggs

Ok we all have a favorite breakfast food that makes our mouthed water at the mere THOUGHT of it. Ill do just about anything to get my hands on some French toast!! But!! It’s not something I want to eat all of the time but I can’t stop at 2 slices. I always “accidentally” make too much egg batter or whatever they call it. 

Sooooo I’m cutting put the middle man! Just French toast eggs 🙂 

4 egg whites 
1 egg 
1 tsp cinnamon 
 1 tsp vanilla extract 

Mix everything together, then pour into a pan. either scramble or make it into a “pancake” (cook one side in full then flip it over and cook other side) until fully cooked. 

If you’d like, you can add sweetener or zero calories maple syrup 

Nutrition Facts: 153 calories, 21 g protein, 2 g carbs, 5 g fat

My girl Jillian made these already!! Check it out!

French Toast Eggs, Whole grain Oats, strawberries & bacon!

I’m Back!!!

Oh m Gee! Im finally “back” online!! I’ll officially have internet access again on Wednesday! 
I just wanted to let you all know that, yes I am still alive! lol

Just got out to Santa Monica last Wednesday and I’m getting settled! It’s absolutely gorgeous out here!!! 

About to start my ultimate reset next week! So get ready! Im going to be posting my entire 21 day experience!

Ill also be posting tons of meal ideas!! Try Salmon and steamed broccoli & zuchinni!

Shakeology Coupon Promo

I love my Shakeology! I drink at least 1 shake a day. I’m actually getting in the habit of having a second as my afternoon snack at work to help get me through those long dreaded hours after lunch until I can go home! I just can’t get enough! lol

I’m just starting my Chalean Extreme/ Turbo Fire Hybrid and and I really see the muscle tone! Thanks Chalene! In order to get the BEST possible results, I need to make sure I’m really keeping an eye on my nutrition. You ALWAYS want to make sure you pair a lean protein with a complex carb.

I’m watching my sugar and fat intake, eating my fruit first thing in the morning and staying away from carbs after 3pm. After 3pm, it’s all about protein plus veggies!!

Shakeology has been essential to making sure that my nutrition is spot on because it fills any nutritional gaps in my diet. Annndd since it’s chocolate, it keeps me from reaching for the ICE CREAM! haha

I don’t know if anyone else has sleep problems like me…I’m such a light sleeper. I hear something in the middle of the night and instantly I’m like “Yup, that’s definitely a murderer” This might like a really silly thing…but I literally want to kiss my Shakeology for giving me enough energy to make it through the day- especially after like 3 hours of sleep lol

So not only do I get energy, but I benefit from all of the other essential nutrients that my body NEEDS!

You already know that to really have fun with Shakeology…you need to mix it up! If you need some ideas, head over to the recipe page!

I have been told so many times,

“Kati, it sounds so good, but it is so expensive.”

My response…”Really? It retails for around $120 which breaks down to $4 a glass. If you join as a coach or what I call our preferred customer plan, you can get it for 25% off or around $90. (Hellloooo savings!) Remember, that is for a 30 day supply, so that is $3 a glass! What are you eating for breakfast that is so healthy for you and only costs $3-4?! I know if you are going to Starbucks for your latte, you’re probably paying more…not to mention your beverage of choice is LOADED with sugar!”

Was I skeptical 2 years ago…ummm hell yeaa. I seriously thought- what the heck is this “magical” drink. I didn’t think it would benefit me…but my adventurous and somewhat rebellious side kicked in and decided that I would take the 30 day challenge. My wild side made me do it!

The first week, I had to experiment with recipes and how thick I like it…but once I found my dream recipe, I was set!

 So in honor of swimsuit season quickly approaching, I am offered a promo! If you purchase Shakeology on Home Direct, you will receive one of my MUST haves for the day….a Shaker Cup! This thing is MONEY! I literally have one with me every single day!
And if you are thrifty like me, you will love saving $10 on shipping! That’s even better than having a coupon! Trust me, take the leap of faith…try it for 30 days and if you aren’t obsessed with it like I am…you can return it.

Have you tried shakeology? What is your favorite flavor and recipe?

P90X Results and Recovery Formula

P90X® Results and Recovery Formula: Not Just for After Exercise

By Aaron Lowe

Let’s talk about everyone’s favorite topic: P90X. Well, maybe, everyone’s second favorite topic: P90X Results and Recovery Formula. Before we dive into the meat of this article, let’s clear up one major misconception about our P90X line of nutritional products: you don’t have to be following our P90X training program to enjoy all the benefits they provide. For example, P90X Results and Recovery Formula can be used by anyone following a workout program, especially any of our programs; by individuals with physically demanding jobs; and even as a replacement for sports drinks. Sure, if you “Bring It,” these products will support the P90X system of intense training. But, for those who simply want to maximize their results from their weight loss and fitness program, don’t overlook what these products can do for you.

Tony Horton, P90X® Results and Recovery Formula, and Debbie Siebers

One of the main misconceptions about P90X Results and Recovery Formula is that “it contains too many carbohydrates” or “too much sugar.” In our carb- and calorie-conscious culture, it’s understandable to be concerned about carbs and sugar; however, there are many myths out there that we need to clear up so you can make an informed decision.

The confusion on carbohydrates

BreadCarbohydrates are absolutely essential for you to function. They are classified as a “macronutrient,” as are protein and fats. The problem is that “carbs” have been vilified over the last few years, and the no-/low-carb diet trend is still fairly popular. The fact of the matter is we do need carbohydrates in our diets for energy, especially for the brain and central nervous system to function. In fact, I’ve always made it a challenge to find a competitive, world-class endurance athlete who does not ingest a tremendous amount of carbohydrates every single day to get through his or her training and competition. To date, I’ve yet to hear of an athlete who eschews carbohydrates as a mainstay in his or her diet.

Where the problem lies is in the total amount and the type of carbs we eat every day. We tend to overeat way too many processed carbohydrates: white-flour-based foods and products sweetened with high fructose corn syrup. Excess consumption of these types of carbs is a double-edged sword—they are sources of empty calories and they tend to cause an insulin response that removes excess sugar from the blood but tends to store it as fat rather than using it for energy. The hormonal feedback mechanism also causes one to crave carbohydrates after the insulin release, so you repeat the process over and over. For many of us, this roller coaster of excess blood sugar, and the corresponding insulin response, is a constant occurrence during our waking hours.

What this all adds up to is that this excess sugar that’s removed from the blood isn’t used for energy; it’s either stored as glycogen for later use as blood sugar (unlikely, since most of us hardly ever tap into our glycogen stores, so they don’t need refilling), or, more than likely, it’s stored as fat.

The problem with most sports drinks

Sports DrinksThe sports beverage industry is a multibillion-dollar business, and there is no end in sight for sales slowing down. Where most sports beverages miss the boat is in their ability to provide all the nutrients needed during exercise. What science has learned over the last 10 years is that sports drinks are more effective if they include some protein along with water and carbohydrates. The currently accepted ratio is four parts carbohydrates to one part protein. The protein and carbohydrates combination allows one to exercise at a higher level for a longer time. Unfortunately, most sports drinks on the market still adhere to a carbohydrate-only approach to energy replacement.

Fitting in P90X Results and Recovery

Now that we understand the facts about the importance of carbohydrates and which ones to avoid, we can see how we can incorporate P90X Results and Recovery Formula into our fitness and healthy lifestyle. Rule number one is that this product has to be counted in as part of your overall nutrition program. If you are following a diet that limits your daily calories (and we all should be), then the calories in P90X Results and Recovery Formula have to be factored into your total daily intake. If you are on a 1,200-calorie-per-day nutrition program, then 1,000 calories should come from your meals and 200 calories from P90X Results and Recovery Formula.

Lifting WeightsSecondly, the amount of carbohydrates (CHO) in the product is there for several reasons. Activity requires energy, and energy for your body primarily comes in the form of CHO. Carbohydrates convert to blood sugar, which is the fuel for hungry muscles. As you exercise, your body will use its circulating blood sugar and tap into its glycogen stores. This is all for providing energy to your muscles. The longer the duration of exercise, the more you tap into your storage facilities and the more CHO you burn.

Remember the insulin response we discussed earlier? One little known secret is that this response is greatly minimized during exercise. That means that your body is pretty smart—it understands that it wouldn’t be smart to remove energy-providing blood sugar while exerting high amounts of energy, so it allows the extra blood sugar to remain in circulation so it can be burned as energy.

P90X Results and Recovery Formula is an excellent fluid-replacement and energy drink to use before and while you work out. If you mix a serving and start using it before your workout, you will ensure that your muscles have optimal amounts of CHO to get you through a grueling workout session AND that you get a jump start on recovery. What’s even more cool about the product is that it has the 4-to-1 ratio of carbs to protein that scientists agree is optimal for energy replacement. (Hint, if your workout is short, mix it half-strength.)

SugarFinally, when you cease exercising, your body immediately begins its recovery phase and wants to replenish those nutrients used during exercise. First, it wants to replenish used CHO to keep its storage mechanisms topped off. Second, it wants to repair cellular damage—via amino acids. We’ve formulated P90X Results and Recovery Formula with 39 grams of CHO and 10 grams of protein specifically for this purpose. It also contains a combination of antioxidants, like vitamins E and C, to support repair of the oxidative damage done during exercise.

Yeah, I know this article sounded like a blatant advertisement for P90X Results and Recovery Formula, but its benefits are so great that I wanted to share them with all of you. Instead of reaching for one of those “‘ade” drinks the next time you are working out, reach for P90X Results and Recovery Formula and give your body what it really needs!

Workout Motivation

Quit thinking about when and how you will fit in your workout today, or if you have enough energy/time/motivation for it.. and just START IT!

You know who you are =)

Practice makes perfect! I was soooo horrible at P90X when I first started! I STILL fall over in Yoga lol But every 3 minutes, I was stopping to take a break.  I couldn’t do a pull up to save my life…but I kept at it. Some days were annoying, frustrating…I wanted to give up…scream…cry…but thankfully I didn’t. I pushed past the soreness and while I was not perfect or even good….I stuck with it. 
Over time, your body changes and sometimes you just don’t realize it until you pull those old Before pictures out and have a “omg I had back fat/rolls?!?!” moment.
If you are out there…searching for a reason to press on…I’m telling you that YES it IS hard…but in your heart…you know it’s worth it!