Cyber Monday sales End at Midnight November 26th

t2coaching.com t2coaching Black Friday - Cyber Monday Special Offers from t2coaching and partners  Swim Lesson with underwater video assessment. Purchase now - Monday November 26th for $40 (a $20 savings). Contact wendy@t2coaching.com to  purchase.  Three months of of coaching during the months of January - June for only $450 (a $100 savings) purchase now - November 26th. Contact  wendy@t2coaching.com to purchase.    t2coaching Gift Cards are now available. Swim lessons, Personal Training, Coaching make an excellent gift for friends and family, or  stocking stuffer!

Offer #1: P90X + 3 Shakeology sample packets for just $99 (a $38 savings!) Offer #2: TurboFire for just $53 (a $67 savings!) Offer #3: 10-Minute Trainer for just $59.90 (a $20 savings!) Offer #4: Power 90 for just $44.90 (a $15 savings!) Offer #5: Hip Hop Abs for just $24.95 (a $35 savings!) Offer #6: Body Gospel for just $24.95 (a $55 savings!) Offer #7: Beachbody Squishy Ball for just $3.95 (a $9 savings!)

Black Friday Deal - 20% Off All Trainers (Rip, HOME, PRO & Force) + Free Shipping

Use Code: TRXMAS (valid 11-23-12 only) Order here

Order home direct and receive a $25 Beachbody gift.

No bake VEGAN Chocolate Shakeology COOKIES

http://www.teambeachbody.com/eat-smart/recipe/-/rcp/191684883/all/0/5

I love am not a fan of chocolate unless it is mixed with peanut butter. One of these delicious chocolate and nut butter cookies will satisfy your sweet tooth without wrecking your diet. Find out how Shakeology can help you reach your nutrition and fitness goals by watching this video.

Total Time: 10 min.
Prep Time: 10 min.
Yield: 25 cookies
Ingredients:
• 1 cup natural peanut butter or almond butter
• 1 cup quick cooking oats
• ½ cup honey
• 1 cup Vegan Chocolate Shakeology


Preparation:
1. Combine peanut butter, honey, oats and Shakeology in medium bowl. Mix well.
2. Roll 24 balls, each the size of 1 tbsp.
3. Flatten each slightly so takes on the shape of a traditional cookie.


Nutritional Information (per serving):

Calories: 115

Fat: 6g

Saturated Fat: 1g

Cholesterol: 2mg

Sodium: 39mg

Carbohydrate: 15g

Fiber: 1g

Sugar: 7g

Protein: 5g

 www.getfit-getstrong-getfast-getwendy.com

Set Some Goals not Resolutions this Holiday Season

Don't fall victim over the holidays and lose focus on your nutrition and fitness program.
Set some goals NOW, not resolutions after the New Year, that will motivate you to maintain activity and healthy eating this season.

WHY GOAL SETTING and not RESOLUTIONS?

There are many benefits to setting goals. Goals direct your focus and attention. They help you remain persistent in the face of adversity. They increase your self-confidence and help you develop problem-solving strategies. They help you train smarter and harder. The bottom line is that when you set effective goals, they keep you motivated to make better food choices then you would if you did not have goals. Think about it, you, the athlete, create clear, simple and targeted daily training goals when you are preparing for your annual event. You know want to accomplish with each workout. You know how your training goals connect to your long-term performance goals. This is the same concept when it comes to nutrition and fitness. It can be difficult when your time to exercise is now eaten by holiday parties and celebrations. That is no excuse to pack on the pounds, if your goal is to maintain.

Most of us take a break from the daily training grind and are stuck in the mindset to start our our nutrition and fitness in January, the New Year. Perhaps you have not completed your 2012 fitness resolutions and or are already committed to a 2013 New Year’s resolution. 
Why wait, commit to get FIT now!

Instead of resolutions, set goals. Dedicate this time and make an effort toward setting and evaluating your goals and think of what you could accomplish. If you need help send me a message.

Here are some tips to help you with goal setting.

1. Set specific, but challenging goals.
If your goals are detailed and measurable, they are more likely to improve your health, fitness and performance and keeps your motivation high

2. Set multiple goals.
An ideal number is three. More gives you too much to focus on, but only one can put too much pressure on you. Have you ever focused on one event, such as qualifying for the Boston Marathon, for example, and feel too much pressure before and during the competition?

3. Write it down and express your goal.
People are more successful if they write down their goals and keep a log of their daily nutrition and workouts.

4. Frame your goals positively instead of negatively.
Rather than saying what you don’t want to do, write what you do want. Changing “I will avoid eating sweets” to “I will add more fruits and veggies, 5 a day, in my daily nutrition plan with a weekly piece of cake” has a dramatic impact on our focus and motivation. It allows you to think about the cake you can enjoy, not cake you can’t have. Plus you fill up on your 5 a day you make not want that cake at the end of the week

5. Plan out what you are going to do weekly or daily.
This is incredibly important and a step that most people miss. We tend to think about our goals, but don’t write a plan that includes short-term daily or weekly goals. Someone who is trying to lose a certain amount of weight this year should break that total into smaller monthly goals.

6. Include a plan to adjust your goals.
  Be flexible when life gets in the way. You may get injured or travel and eat out more then you want to so may have to readjust your goals.

7. Have an accountability partner or coach (ME)
I will help hold you accountable for your goals and support you in the process. I will keep you honest when the going gets tough. Join me on facebook to be included in my fitness support group.

Spend some time reflecting on what you want to accomplish today. Use this opportunity to reflect on what you accomplished last year and look toward the next. Then set goals instead of making resolutions. This increases your chance for success and keep you motivated and focused for the year to come.

Friend me on facebook, http://www.facebook.com/wendy.mader.7, and join my fitness accountability group.

Wendy Mader
www.t2coaching.com

Get Started with your Ironman Experience

Watching the Hawaii Ironman World Championships broadcast on TV is enough to motivate any triathlete to want to train and complete and Iron Distance event.  Although I did not watch the NBC broadcast, I was in Kona the entire week before the Ironman. Being there live, coaching 3 athletes the months leading up to their day, watching and cheering was enough to want to compete again.
Last year I wrote and article How to Choose Your First Ironman. Before you go sign up for an Ironman event keep in mind the following tips as you start to prepare your body and mind for the training.

Get Started: Motivation
Preparing for an ironman is the first and most important step. During the many weeks of training, you need to develop motivation and an iron-will along with building stamina by mentally and physically. Building a positive mindset and visualize the goal every time you train and expressing your WHY, your reason for training for an Ironman event, will keep you motivated.

Get Started: The Right Gear
Run:  Invest in a running gait analysis and purchase the right shoes to ensure that you’re comfortable during the long hours of running and help avoid injury.

Bike: While they are many similarities between bikes, they all fit different. You want to invest in a professional bike fit to the bike you plan to ride hundreds of miles on during your training preparation. Consult with a coach to decide if a tri or road bike is right for you and spend money on a bike fit.

Swim: TriSuit, wetsuit, tank and shorts? Shop around now for clothing as most of the popular brands go on sale this time of year and train in what you plan to compete it.

Extras to bling out your bike: Water bottle cages in front or on the back.  A bento box to carry food on your top-tube, race wheels and more. All not necessary but will help create the experience.

Get Started Nutrition:
Experience in training what nutrition and hydration needs you will race with.  I recommend learn and practice with what is offered on the course and seek out advice from a local dietician. It is really important to eat a well-balanced daily nutrition  and drink sufficient water and sports drinks during your training to help enhance performance and recovery. The consumption of protein, carbohydrates and good fats is very important as your energy expenditure increases with training. As a rough breakdown, during training, your diet should consist of 65-70% carbohydrates, 10-15% proteins and 20-25% of unsaturated fats.

Get Started Training: Ironman training is demanding and breaking your training year into different phases makes is manageable. To minimize the risk of injury, new ironman distance athletes should give themselves at least 8 months to prepare for their first ironman.

• 8 weeks of technique based swim, bike and run workouts to increase your strength and economy in each of the three sports.
• 12 weeks to build your engine, aerobic base fitness
• 8 weeks to build your race specific intensity and preparation
• 4 week peak, taper, race

Build up the training volume slowly. A general rule is that you shouldn’t increase your distance by 10% in any week. Also, build recovery weeks into your training where you reduce the duration and intensity of your training for a few days to give your body time to recover and strengthen. A progressive training program reduces the chance of you over-training and suffering injury. Plan a mental and physical break from training one day a week as a reality test.
Keep a log of your training progress. This will ensure you can see where you are now, and track where you want to go. Often you look back to see how far you have come which leads to increased motivation to get you to the finish.  Listen to your body and rest more if you need it.

Get Started: Recovery and Prevention of Injury
Rest and recovery periods during your training are just as important as the training itself. This way your body gets a chance to recover, lessening the chances of injury and allowing it to grow stronger. You need to pay attention to how your body feels. If you feel pain or fatigue you should rest and not push yourself through the pain. It’s when you fail to read the signs your body is giving that injuries take place.

Get Started: Enjoy the journey
Finishing an ironman is an extremely rewarding experience and the satisfaction you will get is like nothing else. First timers should train properly and sensibly to avoid injury and get to the finish line. Focus on your diet, progressive training and following a structured training program. If you do that, you’ll be in great shape.

Wendy Mader is a 13 time Ironman Finisher, 2008 Ironman World Champion. View her website at www.t2coaching.com and contact her for more advice wendy@t2coaching.com

To Snack Or Not To Snack: What's A Girl To DO?

Submitted by Cindy Dallow Ph.D, RD, t2coaching RD

It’s 3:00 in the afternoon and you’re swamped with work, yet your mind keeps drifting off to the chocolate cake in the office refrigerator….or you’re lounging at home and all you can think about is the bag of M&M’s your kids brought home yesterday.

Snacking: the all-American past-time that every obesity expert likes to blame for the burgeoning waistlines we see in our country today. But is it really that bad to eat between meals?

Not if you’re a GOTRIbal gal!  One of the perks of being an endurance athlete is that we get to eat more (and should eat more) than the average Josephine who sits on her duff all day. The key is to do it wisely so that you’re not drowning that fine-tuned body of yours with sugar, fat, and salt.

Here are three basic guidelines on healthy snacking:

Maximize nutrient density – This means getting the most bang for your buck in terms of actual nutrition. Look for snacks that are highest in vitamins, minerals, and fiber, such as fruits, veggies, whole grains, and lean sources of protein. Avoid the processed and/or fast food items.

Sweet potatos, spinach, oatmeal, and tofu are just a few "nutrient dense" foods that have a high ratio of vitamins and minerals to calories.

Include all major macronutrients (protein, fat, and carbohydrate) – Fruits and veggies are high in nutrient density but they have little or no protein or fat (they are 100% carbohydrate). Thus, they should be part of a good snack but not the entire snack. Ditto for high-protein bars and shakes: they are almost void of carbs and are too high in protein. Aim for a snack with all three macronutrients. Examples include yogurt, fruit, and a whole grain bagel or cereal, milk, and a banana, or a whole grain tortilla with hummus and spinach salad.

Make it tasty and satisfying – Face it, apples and carrot sticks are not enough when you’re really hungry. And they’re not enough when you’re training for a big event either. They are nutrient-dense but again, they are not likely to fill you up. Protein and fat stay in the stomach much longer than carbohydrates do so they help fill you up and keep you from scroungin’ around in the refrigerator 15 minutes later. So go ahead and have a little chocolate or small amount of sugar, if that’s what tastes good to you, but have it as part of a healthy snack. Small amounts of sugar or chocolate are fine, if they help satisfy your sweet tooth. Examples include homemade chocolate chip cookies that are made with less sugar and fat and more whole wheat flour dunked in a glass of skim or 1% milk. Or a mixed veggie salad, whole grain roll, and small piece of dark chocolate. Get the picture?

By including some of the “no-no” foods with your snack, i.e., chocolate, you’re less likely to feel deprived and more likely to enjoy what you’re eating. And if you tell yourself “I’m not going to have any chocolate until my race is over with” you’re setting yourself up for failure (I mean really, why suffer needlessly?).

Life is short. Enjoy your snacks but enjoy being smart about it too!

Shaketember

THE HEALTHIEST MEAL OF THE DAY^®

Replace one meal a day with Vanilla, Chocolate, Greenberry, or Vegan Tropical Strawberry and Vegan Chocolate and  to increase your energy, reduce cravings, lose weight, improve digestion and regularity, and transform your health.

WANT SOME FREE SAMPLES?
SEND ME YOUR MAILING ADDRESS
 SIGN UP FOR A TEAM BEACHBODY ACCOUNT WITH ME HERE 

Just replace one meal a day, say breakfast or lunch, with Shakeology to get all the health benefits you need.

Your going to get 30 meals for $120. That's $4 meal. Now think back over the last 2 days. How much did 2 meals AND that drink you probably cost you? 

You can sign up as a customer and order Shakeology home direct to save on shipping or save more, $15 a month you can Become a COACH.

So just choose which option is best for you and lets get you started on the road to better health and a leaner you. 

CLICK HERE to order

Receive a $25 BeachBody gift card when you order auto ship Shakeology during the month of September. 

Send me your address and sign up for a FREE Team BeachBody account HERE and I will mail you some samples

View this video and contact t2coachwendy@teambeachbody.com for questions about how Shakeology can help you.

Calories Out (Activity) > Calories In (Nutrients)

It is pretty simple. If you want to lose weight increase the amount you exercise along with lowering your food intake. Keep it simple and follow a few rules, and you will be successful at losing weight.  There is NO magical diet out there to lose weight. There is NO magical pill that will allow you to lose weight

If you want to lose weight and keep it off forever you need to change your thinking. Losing weight is about developing a strong desire to lose weight. It is about learning why you eat the way you do. It is about your overcoming weight loss obstacles. It is about getting rid of the excuses that are keeping you from starting the weight-loss process.

Below are a few things that you can do to get yourself on the right track to change your thinking so that your weight–loss will your life.

·  Don’t diet; just develop a thin mindset to have life long healthy eating habits.

·  Create a solid plan of action to achieve your weight-loss goals.

·  Keep your plan simple and follow it with persistence.

·  Start out with a reachable goal. Once you reach that goal, set a new goal.

·  Don’t get stressed out over losing weight. It may cause you to gain more weight gain.

·  Make losing weight positive, fun and interesting.

If portion control is a weight loss challenge for you, below are a few things that you can do to resolve this: 

• Eat slower- set my fork down in-between bites. 
• Chew my food longer, to slow myself down. 
• Drink water before you eat, during and after you eat
• Use smaller plates 

People who diet and don’t exercise may lose weight at the beginning, but they often gain weight with time, and they often lose muscle. To avoid getting fatter over time, regular exercise with a solid nutrient dense nutrition plan is critical.

Increase your overall daily activity besides just getting to the gym to workout which will increase your energy expenditure and aid in weight loss. An example of this is to take the stairs instead of the elevator, park away from the entrance to a store and walk, or go for a walk after dinner. The idea is to move around instead of sitting around.

Don't diet to loss weight. Find a healthy meal plan, low in calories and full or nutrients. Avoid processed foods made with white flour, avoid empty calories, foods and drinks, that provide no nutritional value (soft drinks, alcohol, candy, chips, crackers) and choose natural foods such as fruits and vegetables.

Research has shown that the people most successful in obtaining their health and fitness goals do these three things:

1. Workout consistently (find a variety of activities you enjoy, I can help)

2. Have an accountability group or partner (sign up for a FREE account with me as your coach here and join my facebook support groups)

3. Eat breakfast (if you dont currently eat breakfast Shakeology is for you)

If you are looking for a simple but effective exercise check out BeachBody's home based fitness DVDS. They offer programs for all experienced and fitness levels. 

If you are looking for a simple but effective nutrition plan, add 5 fruits and 5 veggies a day, while decreasing processed foods (most things that come in a box or made from while flour). Or check out the Ultimate Reset for yummy, simple, single portion recipes.

For FREE fitness and nutrition support join my support facebook group Fall Harvest 5 a day or Fall Fitness Fanatics

If you want to lose weight, remember that exercise and food intake are related. In other words, if you exercise and don’t watch what and how much you eat, you won’t lose weight.

Are YOU ready to drop that extra fat and finally get healthy and fit? 

My Beachbody Challenge can help you do just that. Message me for more details!

All the above are weight loss ideas can help you to develop healthier habits so that you can live longer and healthier lives.

Friend me on facebook for more accountability.

Have a great weekend.

Wendy Mader

www.t2coaching.com

www.getfit-getstrong-getfast-getwendy.com