Become a Team BeachBody coach, order Shakeology and I will offer Professional Monthly coaching Coaching + Shakeology = $115.00 / month
I want to help you succeed with your nutrition and fitness program. I am offering coaching services to 5 others for $115 / month. Includes monthly auto ship Shakeology
How to qualify for this offer
1. Sign up to be a Team BeachBody Coach and Order Home Direct Shakeology, $115 pays for your shakeology and coaching website here
2. Email me and I will send you an athlete questionnaire to fill out and sign up you for a training peaks account with me.
3. We will set up a meeting to discuss your previous experience and goals for the season
4. I will load your training plan on training peaks account with me and add you to my facebook accountability group.
Let me know if you have questions.
Saturday, April 14, 2012
Friday, April 13, 2012
Shakeology how do I know if it is Worth the Money
How Do I Really Know If Shakeology® Is Worth the Money When Everything Else Costs Less? Repost from the www.myshakeology.com
There are many protein shakes and meal replacements that are less expensive than Shakeology. But comparisons based on the simple "protein shake" or even "health shake" are usually off the mark and don't stack up to Shakeology.
Shakeology was designed for people who want more than protein, and for people who want the health benefits being represented by the ingredients on the label. To really know whether a product measures up to Shakeology, you need to keep some things in mind:
How much is enough?
We are proud of Shakeology's 70+ ingredients. Other shakes will trumpet the number of ingredients they have too. But are the ingredients they are counting actually good for you? Are there any artificial flavors or colors listed in those ingredients? Not in Shakeology!
Are they derived from whole-food sources? They are in Shakeology! Too often the "magic ingredient" has been isolated from the enzymes and phytonutrients that actually make the ingredient useful when consumed.
And does the competition formulate for the synergistic benefits between the ingredients, or just slap together whatever is hot in the media? Shakeology was specially formulated for the collection of ingredients to work together like a symphony; this combination is so effective, some people report dramatic benefits within the first week. Other supplements point to one or two individual ingredients and build a "story" around their superfood attributes.
Protein
Pay attention to a product's protein source or blend. Protein sources like whey protein hydrolysate have been shown to trigger a much higher insulin response in the body. That's not an outcome we would tolerate in Shakeology.
Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes and lactase—that's the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid®. Don't confuse whey protein concentrate with isolate. Whey protein concentrate is the least pure form of whey protein made. The benefit of isolate versus concentrate is that the fat has been removed to achieve isolate. The fat in whey protein is what carries toxins consumed by the animal. That's the reason Shakeology can be used by so many people who are lactose-intolerant—because those toxins have been removed through the isolate process.
For our vegan formulation, we use sprouted brown rice protein, not soy. Does the competition use ANY soy in their formulation? Soy protein contains estrogen, mimicking compounds that can interfere with your hormones. On top of that, most of the soy in the marketplace is GMO (genetically modified). These are two important reasons why we don't use soy in Shakeology.
Glycemic index tested . . .
In terms of sugar, many protein shakes contain 1 gram of sugar or less. This is because they are using artificial chemical sweeteners. (Check the label for sucralose, aspartame, or sugar alcohols.) Shakeology's small amounts of sugar comes from natural sources and whole superfoods like coconut flower nectar and luo han guo, which are easily processed by the body and, in fact, have been tested and certified by an independent lab to have a low glycemic index of 24—that's lower than most fruits! (An apple is 36, and an orange is 43.)
What's not in the base, they may suggest you add later
Other shakes don't cost as much as Shakeology at first glance, but they also don't contain the full profile of the recommended daily allowance (RDA) for some vitamins and minerals, or whole-food sources of antioxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics, or digestive enzymes. We've seen competitors make you buy a separate vitamin pack for $150 per month! Once you add it up, this is hardly a "good deal," and it's usually hardly even a good product.
To achieve the benefits of Shakeology we've seen, competitors charge between $250 and $335 per month! $120 doesn't seem expensive when you realize all of the benefits Shakeology delivers.
SUMMARY:
Formula: 70+ of the healthiest ingredients from whole-food sources from around the world VERSUS protein, fillers, artificial coloring, and isolated glamour ingredients
Winner: Shakeology
Protein Source: Shakeology's pure whey protein isolate or plant-based sprouted brown rice protein VERSUS soy, hydrolyzed whey, and/or whey concentrate blend
Winner: Shakeology
Taste: Rich Chocolate, tangy Greenberry, or fruity Tropical Strawberry Shakeology VERSUS chemically-derived, artificially-flavored competition
Winner: Shakeology
Price: $120 for Shakeology VERSUS—Oops! It's impossible to compare lesser formulations on price. But if you add in all the separate vitamins and flavoring agents the other companies ask you to buy to match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month—that's 2 and half times the cost of Shakeology!
Winner: Shakeology
But the best comparison is results. From weight loss, to reduction in cravings, to regularity, to healthier cholesterol levels, to increased energy levels, to an overall sense of well being . . . We give a bottom-of-the-bag guarantee on Shakeology because we KNOW people will be amazed by how they feel. Shakeology is the winner by a total knock out!
Posted in Carolina Gutnisky, Shakeology® Product News. "How Do I Really Know If Shakeology is Worth the Money When Everything Else Costs Less?" Shakeology Blog
There are many protein shakes and meal replacements that are less expensive than Shakeology. But comparisons based on the simple "protein shake" or even "health shake" are usually off the mark and don't stack up to Shakeology.
Shakeology was designed for people who want more than protein, and for people who want the health benefits being represented by the ingredients on the label. To really know whether a product measures up to Shakeology, you need to keep some things in mind:
How much is enough?
We are proud of Shakeology's 70+ ingredients. Other shakes will trumpet the number of ingredients they have too. But are the ingredients they are counting actually good for you? Are there any artificial flavors or colors listed in those ingredients? Not in Shakeology!
Are they derived from whole-food sources? They are in Shakeology! Too often the "magic ingredient" has been isolated from the enzymes and phytonutrients that actually make the ingredient useful when consumed.
And does the competition formulate for the synergistic benefits between the ingredients, or just slap together whatever is hot in the media? Shakeology was specially formulated for the collection of ingredients to work together like a symphony; this combination is so effective, some people report dramatic benefits within the first week. Other supplements point to one or two individual ingredients and build a "story" around their superfood attributes.
Protein
Pay attention to a product's protein source or blend. Protein sources like whey protein hydrolysate have been shown to trigger a much higher insulin response in the body. That's not an outcome we would tolerate in Shakeology.
Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes and lactase—that's the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid®. Don't confuse whey protein concentrate with isolate. Whey protein concentrate is the least pure form of whey protein made. The benefit of isolate versus concentrate is that the fat has been removed to achieve isolate. The fat in whey protein is what carries toxins consumed by the animal. That's the reason Shakeology can be used by so many people who are lactose-intolerant—because those toxins have been removed through the isolate process.
For our vegan formulation, we use sprouted brown rice protein, not soy. Does the competition use ANY soy in their formulation? Soy protein contains estrogen, mimicking compounds that can interfere with your hormones. On top of that, most of the soy in the marketplace is GMO (genetically modified). These are two important reasons why we don't use soy in Shakeology.
Glycemic index tested . . .
In terms of sugar, many protein shakes contain 1 gram of sugar or less. This is because they are using artificial chemical sweeteners. (Check the label for sucralose, aspartame, or sugar alcohols.) Shakeology's small amounts of sugar comes from natural sources and whole superfoods like coconut flower nectar and luo han guo, which are easily processed by the body and, in fact, have been tested and certified by an independent lab to have a low glycemic index of 24—that's lower than most fruits! (An apple is 36, and an orange is 43.)
What's not in the base, they may suggest you add later
Other shakes don't cost as much as Shakeology at first glance, but they also don't contain the full profile of the recommended daily allowance (RDA) for some vitamins and minerals, or whole-food sources of antioxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics, or digestive enzymes. We've seen competitors make you buy a separate vitamin pack for $150 per month! Once you add it up, this is hardly a "good deal," and it's usually hardly even a good product.
To achieve the benefits of Shakeology we've seen, competitors charge between $250 and $335 per month! $120 doesn't seem expensive when you realize all of the benefits Shakeology delivers.
SUMMARY:
Formula: 70+ of the healthiest ingredients from whole-food sources from around the world VERSUS protein, fillers, artificial coloring, and isolated glamour ingredients
Winner: Shakeology
Protein Source: Shakeology's pure whey protein isolate or plant-based sprouted brown rice protein VERSUS soy, hydrolyzed whey, and/or whey concentrate blend
Winner: Shakeology
Taste: Rich Chocolate, tangy Greenberry, or fruity Tropical Strawberry Shakeology VERSUS chemically-derived, artificially-flavored competition
Winner: Shakeology
Price: $120 for Shakeology VERSUS—Oops! It's impossible to compare lesser formulations on price. But if you add in all the separate vitamins and flavoring agents the other companies ask you to buy to match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month—that's 2 and half times the cost of Shakeology!
Winner: Shakeology
But the best comparison is results. From weight loss, to reduction in cravings, to regularity, to healthier cholesterol levels, to increased energy levels, to an overall sense of well being . . . We give a bottom-of-the-bag guarantee on Shakeology because we KNOW people will be amazed by how they feel. Shakeology is the winner by a total knock out!
Posted in Carolina Gutnisky, Shakeology® Product News. "How Do I Really Know If Shakeology is Worth the Money When Everything Else Costs Less?" Shakeology Blog
Thursday, April 12, 2012
Key components of a race plan
Racing season is here. Some of you may have already been to Arizona, California or Texas to test out your springtime fitness. Did you follow your plan?
Below is a form I use to reference my race plan. I fill it out about 6-8 weeks from an important race, during my build/race specific training phase. That time frame gives me plenty of training sessions to practice my pacing, mental and nutrition strategies I plan to use for my event. Writing it down, I can reference my race plan outline which often eases any anxiety I may have. Having a plan reminds me of all the preparation I have done, helps me confirm or reassess my SMART goal I made the previous months. I am ready for a fun experience come race day.
Key components of a race plan
Reviewing your personal goals for your race is the first step in formulating your race plan. Goals should follow the SMART goal acronym.
With your overall race time goal established, you can now establish your time goals for each segment of the race based times achieved in training or recent performance You and/or your coach should work to create realistic yet challenging race pace goals.
Next you should develop your personal race day nutrition strategy, even if this is your first event. This means deciding what you will eat and drink before, during and after your event based both on science and practice. A good coach or sports nutritionist can help you with this. Race fuel is a highly individual matter. As a result, it is vital that you create a plan that works for you and practice it.
Finally, you need to plan out the mental approach and specific strategies that you want to have with you during this race. After some reflection, you should be able to generate a list of mental traits that have been successful for you before. You can use this list to create a concrete mental strategy for the various parts of your race day.
You should be practicing your race plan in your training rides and runs to make it second nature. If you have a great plan for the race AND HAVE PRACTICED IT WELL, then you will keep your emotions in check more easily and do what is best for you on race day.
Guess Which Snack Food Is Full Of Antioxidants?
Submitted by Cindy Dallow on Wed, 04/11/2012 - 3:57pm
Quick: which food has the most antioxidants:
apples
whole wheat bread
popcorn
broccoli
If you said popcorn, you were right! Recent research by Dr. Joe Vinson reveals that popcorn has more "polyphenols" than most fruits or vegetables.
Polyphenols are known for their role in preventing many degenerative diseases, especially cardiovascular disease and some cancers. They may also reduce some of the oxidative damage caused by strenuous exercise, which aids the recovery process.
Dr. Vinson's research shows that popcorn contains up to 300 mg of polyphenols per serving compared to 160 for one serving of most fruits. Sweet corn has only 114 mg per serving, making popcorn a high antioxidant food.
And there's more good news: popcorn is the only snack food in the American diet that is 100% unprocessed whole grain. All the other grains are processed and contain additional ingredients. A single serving of popcorn will provide >70% of the daily requirement for whole grain. Most people get about half a serving of whole grain each day so popcorn could fill that void quite easily.
Of course, if you slather it with butter and salt, you put a major dent in the nutritional value of popcorn. But eating it air-popped or microwaved is a good way to go. Microwave popcorn has more calories than air-popped but the amount of polyphenols is the same.
So next time you need a quick, healthy snack, reach for the popcorn and enjoy!
Meet Cindy Dallow, PhD, RD, CSSD, marathoner and 2-time Ironman Finisher:
“I’ve been helping people of all sizes and shapes change their eating habits for 25 years. Being an endurance athlete myself, I know all too well the benefit of good nutrition on peak performance. Being a working parent, I also know how difficult it is to balance family, work, training, and life in general. Let me do some of the work for you – based on your goals and budget, I can create an individualized nutrition plan that works for you!”
Quick: which food has the most antioxidants:
apples
whole wheat bread
popcorn
broccoli
If you said popcorn, you were right! Recent research by Dr. Joe Vinson reveals that popcorn has more "polyphenols" than most fruits or vegetables.
Polyphenols are known for their role in preventing many degenerative diseases, especially cardiovascular disease and some cancers. They may also reduce some of the oxidative damage caused by strenuous exercise, which aids the recovery process.
Dr. Vinson's research shows that popcorn contains up to 300 mg of polyphenols per serving compared to 160 for one serving of most fruits. Sweet corn has only 114 mg per serving, making popcorn a high antioxidant food.
And there's more good news: popcorn is the only snack food in the American diet that is 100% unprocessed whole grain. All the other grains are processed and contain additional ingredients. A single serving of popcorn will provide >70% of the daily requirement for whole grain. Most people get about half a serving of whole grain each day so popcorn could fill that void quite easily.
Of course, if you slather it with butter and salt, you put a major dent in the nutritional value of popcorn. But eating it air-popped or microwaved is a good way to go. Microwave popcorn has more calories than air-popped but the amount of polyphenols is the same.
So next time you need a quick, healthy snack, reach for the popcorn and enjoy!
Meet Cindy Dallow, PhD, RD, CSSD, marathoner and 2-time Ironman Finisher:
“I’ve been helping people of all sizes and shapes change their eating habits for 25 years. Being an endurance athlete myself, I know all too well the benefit of good nutrition on peak performance. Being a working parent, I also know how difficult it is to balance family, work, training, and life in general. Let me do some of the work for you – based on your goals and budget, I can create an individualized nutrition plan that works for you!”
Tuesday, April 10, 2012
What goes into a consultation
I often tell others coaching is more than just a training plan. Tanya from GOTRIbal defined the difference between coaching and training plans as follows "A training plan is based on a consult with a coach. Then it's up to you to figure out how to modify as you continue forward towards race day. Coaching is the extra love that helps you figure out exactly what or how to modify the plan to you specific needs along the way and gets you OUT of my own way so you can be as successful as possible"
When planning and preparing to coach someone or create a training plan first we set up a consultation. The athlete fills out a detailed questionnaire then we meet in person or discuss their answers and questions over the phone.
During a consultation we discuss the following points:
• Previous experience or seasonal summary
• Goals and Objectives
• Competition Plans
• Financial Plans
• Training Plans
. Coaching Plans
Experience or Seasonal Summary
It is important to understand the athletes strengths and weaknesses. What they have done in the best to formulate a realistic goal for their upcoming season. The seasonal summary is a series questions regarding previous training and races, daily and weekly time commitment to training. The questions are meant to help an athlete understand how well they did or didn't do and see if they might understand how to improve there outcomes for the next season.
Goals and Objectives
Next we create SMART Goals, discussing the difference between Out Come vs. Performance Based goals and how to gauge if your previous goals were realistic or not and work towards creating goals by using the SMARTacronym as a guide. I also review how to set training objectives or short team goals to achieve your long term performance goals.
Gear Needs
This part of a consolation is mostly for the first timer. I discuss basic gear to get though a triathlon. Bike, running shoes, swim suit, cap, goggles. If swimming open water I advice them on a wetsuit, purchase or rental. We also review t1 and t2 when discussing gear
Competition Plans
What races are you going to participate in? You need to write down the Name of the event, how long the race will take to complete, the date it will be held, and what priority you are going to put on the race or event. An "A" priority is your top priority and usually riders/racers will only have 1-3 of these in a season. A "B" priority event is one where you want to do really well for but its not your top concern. Finally the "C" priority events and there can be many of these will be your back up race or the new race or event you might want to try out but have no goals or objectives for this race or event.
Financial Plans refer to my article on racing on a budget
Training Plans and Coaching
Finally we discuss training plans and coaching. All of the above equates to an investment in time, energy, emotion and finances. If you are a new multisport athlete who wants to race for the first time then a consultation with general training suggestions and outline is all you need. You won't be sorry.
If you have some experience or a couple of years under your belt you may have developed some SMART goals based on your previous experience and want to get fitter, stronger and faster. There is more than just showing up to an event and giving it your all. Proper periodized plan will lead you on the path to achieving your performance goals. If you train hard and are not getting the results you want with just following a training program then you may want to invest in some coaching.
Contact wendy@t2coaching.com for more information
When planning and preparing to coach someone or create a training plan first we set up a consultation. The athlete fills out a detailed questionnaire then we meet in person or discuss their answers and questions over the phone.
During a consultation we discuss the following points:
• Previous experience or seasonal summary
• Goals and Objectives
• Competition Plans
• Financial Plans
• Training Plans
. Coaching Plans
Experience or Seasonal Summary
It is important to understand the athletes strengths and weaknesses. What they have done in the best to formulate a realistic goal for their upcoming season. The seasonal summary is a series questions regarding previous training and races, daily and weekly time commitment to training. The questions are meant to help an athlete understand how well they did or didn't do and see if they might understand how to improve there outcomes for the next season.
Goals and Objectives
Next we create SMART Goals, discussing the difference between Out Come vs. Performance Based goals and how to gauge if your previous goals were realistic or not and work towards creating goals by using the SMARTacronym as a guide. I also review how to set training objectives or short team goals to achieve your long term performance goals.
Gear Needs
This part of a consolation is mostly for the first timer. I discuss basic gear to get though a triathlon. Bike, running shoes, swim suit, cap, goggles. If swimming open water I advice them on a wetsuit, purchase or rental. We also review t1 and t2 when discussing gear
Competition Plans
What races are you going to participate in? You need to write down the Name of the event, how long the race will take to complete, the date it will be held, and what priority you are going to put on the race or event. An "A" priority is your top priority and usually riders/racers will only have 1-3 of these in a season. A "B" priority event is one where you want to do really well for but its not your top concern. Finally the "C" priority events and there can be many of these will be your back up race or the new race or event you might want to try out but have no goals or objectives for this race or event.
Financial Plans refer to my article on racing on a budget
Training Plans and Coaching
Finally we discuss training plans and coaching. All of the above equates to an investment in time, energy, emotion and finances. If you are a new multisport athlete who wants to race for the first time then a consultation with general training suggestions and outline is all you need. You won't be sorry.
If you have some experience or a couple of years under your belt you may have developed some SMART goals based on your previous experience and want to get fitter, stronger and faster. There is more than just showing up to an event and giving it your all. Proper periodized plan will lead you on the path to achieving your performance goals. If you train hard and are not getting the results you want with just following a training program then you may want to invest in some coaching.
Contact wendy@t2coaching.com for more information
Training Plans
Not ready to work directly with a coach or need as much accountability that coaching offers?
Not ready or want the expense of having a custom plan developed for you?
Maybe you are an athlete that just wants to become faster and stronger and finish. Placing in your age group is not a goal. If you are wanting an 8-12 week base plan or 8-12 week build, taper and peak plan I can do that for you.
For those that want a training plan we start with a consultation to discuss a plan to get you fitter, stronger, faster. $150 covers the cost of the consultion and training plan. I upload the plan into your basic training peaks account. You make adjustments to this training plan as needed to fit your schedule when life happens.
If you are someone that wants daily, weekly, more accountability then refer to this link for more information about Coaching.
Not ready or want the expense of having a custom plan developed for you?
Maybe you are an athlete that just wants to become faster and stronger and finish. Placing in your age group is not a goal. If you are wanting an 8-12 week base plan or 8-12 week build, taper and peak plan I can do that for you.
For those that want a training plan we start with a consultation to discuss a plan to get you fitter, stronger, faster. $150 covers the cost of the consultion and training plan. I upload the plan into your basic training peaks account. You make adjustments to this training plan as needed to fit your schedule when life happens.
If you are someone that wants daily, weekly, more accountability then refer to this link for more information about Coaching.
Sunday, April 8, 2012
Sports Performance Nutrition
P90X® Results and Recovery - Tub
Refuel, re-energize, and reduce muscle soreness with this after-workout shake. Four parts carbs to one part protein ensures speedy muscle repair after intense workouts!* Now all-natural, with no artificial flavors or sweeteners.
Energy and Endurance™ Pre-Workout Formula
Improve your energy, endurance, strength, and focus with this NEW pre-workout drink. Its proprietary blend of advanced nitric oxide boosters, amino acids, natural energizers, electrolytes, and essential B vitamins can help you power through and maximize your workouts.*
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