Are you struggling to lower your body-fat percentage?

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.

People who exercise but dont watch what they eat tend to maintain, even gain weight, because they eat too much or processed food. They often feel they "earn" that amount of food they intake because of their training. To avoid getting fatter over time and to lose unwanted body fast regular exercise with a solid nutrient dense nutrition plan is critical.

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). Join my 5 a day support group on facebook to help motivate you to eat your 5 a day.

If you want to lose body fat, remember that exercise duration and intensity along with food intake are related. In other words, if you exercise and don’t watch what and how much you eat, you won’t lose excess body fat.

Are YOU ready to drop that extra fat?  My Beachbody Support Challenge can help you do just that. I start a new group of 5 each month. August 6th is the next one.  Message me for more details!

Tip of the month : SLEEP

One often ignored aspect of training is proper rest. Rest is one of the pillars of fitness. When you get enough sleep, you wake up rested and ready for your day. But that's not the only reason to get adequate sleep. Research has found that getting too few zzz's may be a major reason why so many of us overeat and end up overweight. When you don't get enough sleep, it's more difficult for your body to burn fat and sugar for energy.

Repeated lack of sleep can actually raise the stress hormone cortisol, which brings on a pre-diabetic state. Inadequate sleep also lowers your levels of leptin, the hormone that works to decrease your appetite. As leptin production is blocked, your brain receives familiar signals telling you to eat. You feel hungry and have intense cravings for sweets and starches. Your body doesn't actually need food - what it needs is a nap!

Cravings are hard to ignore. And once you give in to them, your insulin levels soar and then quickly crash. This amounts to mood swings, stress, sadness, impatience, aggravation, and, ultimately, another food binge.

As always, I take pride in educating you by providing usefull information regarding Health, Fitness and Sport. If you have a topic of interest you would like to hear more information about reply to this message. If you are a health care professional and would like to schedule a FREE Wellness Talk please reply to this message.

Fitness Testing

Measuring Progress

Every day you incorporate training, nutrition, and recovery strategies to help you reach your goals. But while you may be training for a season or event in the future, how are you measuring your progress along your training journey and how are you celebrating that success?  How do you determine what duration, intensity or speed to swim, bike and run?

A great way to measure progress and the success of your training efforts is to partake in performance testing every few weeks to measure your improvement and determine which areas you've improved in, and which areas you still need to work on. This will also help your coaches update your training programs based on your results and where you want to be.
Basic field tests I use to establish baseline and set heart rate training zones are described below. The bike and run tests establish your anaerobic heart rate and from that number I can calcuate your other training zones

Bike Trainer - Set-Up
For a stationary bike, similar to a lifecycle bike at your gym, select the "manual" mode. If using your own bike on a  trainer, you will start the test riding at 15mph, in a gear that gives you a comfortable normal cadence at that speed. During the test, increase speed by shifting gears as needed. You may need to adjust your cadence along with gear changes to hit each target speed. You can use an assistant to record information.Warm-up equipment, and yourself, for 10-15 minutes.

Test
1. Throughout the test, you will hold a predetermined speed or power level. Start at 15 mph (or 80-100 watts if on a stationary) and increase by 1 mph (or 20 watts) every 1.5 minutes until you can no longer continue. Stay seated throughout the test. Shift gears at any time.
2. At the end of each 1.5 minutes, tell your assistant how great your exertion is using the original Borg scale, Perceived Exertion7 (easiest) to 20 (hardest) Your assistant will record your exertion rating and your heart rate at the end of the 1.5 minutes and instruct you to increase speed (watts) to the next level. In order to prevent associating perceived effort with a specific heart rate, do not allow the subject to see his or her heart rate for the duration of the test.
3. The assistant will also listen closely to your breathing to detect when it becomes unnaturally labored. This point is the "VT" or ventilatory threshold and should be noted on the test sheet.
4. Continue until you can no longer hold the speed (watts) for at least 15 seconds. Very important to keep spinning immediately after you finish the test in a very easy gear/resistance so you properly cool-down. You should cool-down for 10-20min.
If you would rather go out and do a 30 minute time trail then warm up start your ride and press your monitor to collect data the last 20 minutes of your ride.

Running Anaerobic Threshold Test:
The test for running can easily be performed on a treadmill in a similar fashion to the bike test. You will need can use an assistant to record your results.
1. Warm-up for 10-20min on a treadmill at a 1 percent grade.
2. If you can run a 10km road race in less then 40min start the test at 6mph or 10kmph and at a 3 percent grade. If you run a 10km road race in greater then 40min start the test at 5mph or 8kmph also at an incline of 3 degrees. Whatever speed you start at should feel very light to light on the Borg scale. Adjust the start speed if needed. Note: the start speed will only negatively affect your test if the effort is to hard at the start. Your test will not be hurt if you start to slow or very easy.
3. Your assistant will record your exertion rating and your heart rate at the end of the 1.5 minutes and instruct you to increase speed by .3mph or .5kmph. Keep the incline steady at 3 percent grade throughout the entire test. In order to prevent associating perceived effort with a specific heart rate, do not allow the subject to see his or her heart rate for the duration of the test.
4. For safety reasons, stop the test once an effort of 19 (very very hard) is reached. Maximal effort is not needed as your heart rate zones will be based off your AT rather then your maximal heart rate.
5. The same as with the bike test, the assistant should listen closely to your breathing to detect when it becomes unnaturally labored. This point is the "VT" or ventilatory threshold is reached and the heart rate at this time should be recorded

If you do not have access to a treadmill you could also simply wear your heart rate monitor during a 10k and take this average number as ATHR for running.

Swimming
Warm-up for 10’ minutes.  Do some easy swimming.  Also, do whatever technique drills help you to feel most buoyant, balanced, and fluid in the water.
Swimm 500-1000 meters/yards for time. Distance will depend on your current experience and comfort level in the pool
After performing your testing and seeing the positive results you've achieved, make sure you reward yourself for the hard work and dedication that went in to improving your performance. Whether that's enjoying your favorite meal or doing something special with friends, make sure to celebrate the small successes along the journey to succeeding in your ultimate goal.

20 year reflection

This weekend, June 16th, marked 20 years since I did my first sprint-distance triathlon in Ann Arbor, Michigan, the Great Lakes Sprint. An 800-meter lake swim, 12-mile bike then a 4.5-mile trail run. I had participated in this race the previous year as a member of a relay team, and completed the swim.

As I watched my teammates bike and run, I knew I was capable of completing the entire race. My tri training the next year kicked off in April and consisted of riding my $200 mountain bike around Ann Arbor and Ypsilanti, where I was a student at Eastern Michigan University, and running track workouts that I found in Runner's World magazine. I continued to train like a swimmer, six days a week, since I was on a full-ride scholarship. I did not have a coach or mentor. I did not know anyone except my mom that did triathlons. I borrowed her bike helmet and used her tips to set up transition. Back then, we set out a bucket of water and a chair to sit on while we washed the sand off our feet before putting on socks and shoes after the swim. I wore a XL LaLaPolooza cotton t-shirt with cotton stretch pant shorts. I did not own a wetsuit. The first time I used clipless pedals and cleats was 11:00 p.m. the night before I raced my second triathlon in Benton Harbor, Michigan, on a borrowed road bike. I did not know how to clip in or change gears. I still managed to win my age group. A month later I purchase my first road bike, a Miele steel frame. It was deep purple, and I loved it.

My third race in Toledo, Ohio, was an Olympic distance, and I rode the entire 40k in my biggest gear. My legs were shot, though my heart and lungs felt great. A learning experience. I continued to race sprint- and Olympic-distance races my second year, and completed my first long course – the Springfield Endurothon – in Springfield, Illinois. I raced it because of the longer 1.5-mile swim, 45-mile bike and 10-mile run. I qualified for Kona Ironman at this race, and I did not even know what the Ironman was. I declined my slot, because I did not want triathlon training to interfere with college swimming. I was only 20 years old. I set my mind to qualifying for Kona again after I finished swimming for EMU and before I turned 25.

My first half ironman was in Muncie, Indiana, 1994, which is still run as the Muncie 70.3. My Miele road bike was stolen from my home five days before the race and I borrowed a friend’s bike. It was a 56 cm frame – way too big for me – with no aerobars. I just rode it to get though the event and won my age group. A few days later, though renters insurance, I was able to purchase a Litespeed Catalyst before moving to Fort Collins, Colorado in 1995.

The next two years, 1995 and 1996, I was plagued with injuries due to training without a purpose and over training. I trained for but missed my first marathon in Detroit due to a pulled groin. Then I had my first DNF at Age Group Nationals in Orange County, California, in 1996 due to a pulled hip flexor. In 1997 I met my goal of qualifying for Kona at the Desert Sun Half Ironman in Grand Junction, Colorado, at the age of 24. I drank 1/2 water bottle on the bike, consumed no calories during the race, and cramped at mile 11 on the run.

When it came to training for Kona, I was clueless. I swam, biked and ran a lot. I was in graduate school at Colorado State University and had tons of time to train. I did no periodization, I just went out and di what I felt like doing each day. That year in Kona, I finished 10th in my age group, eating my first energy gel at mile two of my first marathon, at the Ironman World Championships. Then I slipped into post-Ironman depression. Without a coach to guide me, I did not stop training after the Ironman. I was fit and did not want it to end.

Two months after the race I got very sick, with mono-like symptoms, although the doctors could not diagnose what plagued me. My resting heart rate was 70 bpm and would jump to 150 bpm when I stood up. I was exhausted 24/7 and had to stop all activity. My diet consisted of pastries and other "unhealthy" food. I spent three months trying to figure out what was wrong with me so I could get healthy. I read dozens of books on training and nutrition, Homeopathic and Naturopathic medicine. Rest was the best medicine, and I cleaned up my diet and started back training 8 months later, very slowly. I was so happy to be able to run three miles and ride for 30 minutes without fatigue. My purpose for training and competing became more wellness oriented and less competitive. I struggled though my 25-29 age group, and worked to figure out my strengths, weaknesses and limitations, including what distance to race and train for. I wanted to train like an Ironman athlete and race the shorter events. That type of training prevented me from reaching my potential when it came to strength and speed.

Ten years after my first event, in 2002, I started to understand what the books were telling me about training. I grasped the concept of periodization, and most importantly, the peak and taper phase and nutrition. I was tired of training hard and racing fatigued. This year I had a break though event at the 5430 Sports IronDistance event in Boulder, Colorado. Despite my first flat tire in an event, it felt close to being a perfect day, at least at that moment. Now, 10 years later, I still love to train and compete for me.

To Be Continued.......

Results Guaranteed Support Group

June 25th - July 31st I am selling trial challenge packs of P90x, TURBO FIRE and Brazilian butt lift for 14.95!!! Yes, I said 14.95! NOW is the time to get into my results guaranteed support group. The 30 day trial pack is only 14.95 for an incredible workout, shakeology (Chocolate, GreenBerry, Vegan Strawberry and soon Vegan Chocolate), support and accountability. After your 30 day results from the trail you can choose to pay or return challenge pack. Try if for 30 days for $14.95, it is worth it! www.getfit-getstrong-getfast-getwendy.com

RESULTS GUARANTEED and will NOT be easy. You must commit to a meal plan and workout plan and post DAILY. We will also be CALLING you weekly and texting you daily. You are required to post your goal AND post weekly weight, measurements, and pics. THIS GROUP IS FOR SERIOUS PEOPLE ONLY WHO WANT TO TRANSFORM THEIR LIFE AND GET IN THE BEST SHAPE EVER!! We are only taking 5 people a month, Let me know if interested. Guaranteed

Special Coaching Offer for 2013

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.

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