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One of the best ways to lose weight, and one of the most common reasons people don't lose weight is because of accountability. Think about it. If you tell yourself I'm gonna start working out tomorrow morning, but find yourself hitting the snooze button, no big deal. You'll just do it again tomorrow (and probably snooze again) But if you tell yourself that your going to start working out tomorrow morning, but your friend is going to join you, you have an accountability partner. An incentive to keep you motivated which, in this case is your friend. I recently discovered a new website/app which has an awesome form of accountability...your money.  The website and app is called Diet Bet and its a great way to keep you accountable to your health, fitness, and weight loss. The concept is simple. You've probably heard or participated in a diet bet before. A group of friends or coworkers get together to see who can lose the most weight. At the end of the contest, whoever wins the most weight gets a prize, money, whatever. Diet Bet takes this concept and makes it convenient and practical. The site is easy to join with many different contests to participate in.  The rules are simple and easy to follow. There are official weigh-ins where you are asked to send in your weight loss statistics and pictures of yourself. To prevent cheating, they have people review the pictures and have an algorithm designed to detect fraudulent activity. As you can see, the entry fee for the contests is small, yet still high enough to motivate most people to hold themselves accountable. The possibility of also winning a pot of $25000 is also a great motivator.  As with any weight loss program like Diet Bet, Weight Watchers. or Lose It, the important thing is that the app, websites, and community help keep you accountable and help teach you how to lose weight properly. Sure it would be great to win thousands of dollars in a weight loss contest, but hopefully by the time the contest is finished you will have developed a healthy habit of diet and exercise that will serve you well for the rest of your life.
Sure this may seem like a gimmick, but if something helps you develop a healthy lifestyle habit, then you really win the prize. For more information click here to be taken to the Diet Bet website.
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Shakeology contains natural ingredients from all over earth. These delicious ingredients are derived from rich, nutrient-dense whole-food sources from around the world. And when we say “around the world” we mean it literally. The Andes, the Amazon, the Himalayas, Costa Rica, and even the land belonging to our friendly neighbors to the north—Canada—for the richest and most potent ingredients available. Most of this stuff you’ve never heard of, but the ingredients in Shakeology are life-changers. And here’s why… Shakeology is loaded with superfoods. What’s a superfood? A Superfood is the collective name given to the most nutrient-dense foods on our planet. They go beyond meeting basic nutritional needs; in addition, they have high concentrations of multiple nutrients, such as antioxidants, phytonutrients, or adaptogens that work together to support the immune system and help fight aging. Shakeology’s ingredients fall into these powerful nutrient groups:
(Whey, Pea, Chia, Quinoa, Flax, Sacha Inchi; Vegan Protein blend also includes Oat, Pea, and Rice Proteins These two very important elements help build and repair muscles, reduce hunger and food cravings, support optimal brain function, improve your mood, and promote healthy skin, hair, and nails. The bottom line is, your body NEEDS proteins and amino acids to thrive—and Shakeology has lots and lots of them! ANTIOXIDANTS (Cacao, Acerola Cherry, Pomegranate, Camu-Camu, Bilberry, Goji Berry, Blueberry, Green Tea, Rose Hips, Cinnamon, Luo Han Guo) Antioxidants are incredibly important in one’s diet because they neutralize molecules known as free radicals. These destructive little devils damage your body the same way oxygen in the air rusts exposed metal on a car. Unfortunately, free radicals are natural by-products that our cells produce, and if you don’t have enough antioxidants to absorb free radicals, they overwhelm your cells, oxidizing and destroying them. Moral of the story: Load your body up with antioxidants and super-fruits (via Shakeology) to help keep you happy and healthy for a long, long time. PHYTONUTRIENTS (Moringa, Spirulina, Chlorella, Spinach, Kale) Phytonutrients are the active elements found in fruits, vegetables, grains, legumes, nuts, and teas. All the green superfoods in Shakeology contain phytonutrients that are known to promote a healthy immune system, healthy aging, and help to detoxify and alkalinize the body. Alkalinize? What does that mean? Think back to science class when you were a kid and did that litmus paper test. If something was too acidic it turned the paper red. RED = BAD. If it was too much of a base it turned the paper purple. PURPLE = BAD. But right in the middle is the neutral zone (which is where we want our bodies’ pH levels to be). To be in that happy zone we need to “alkalinize” our bodies. And the alkaline nature of phytonutrients (which are packed in Shakeology) helps promote alkalinity in your body. Unfortunately, the American diet is comprised of waaaaaay too many acidic foods—things like soda, energy drinks, coffee, alcohol, pasta, and processed deli meat. And an acidic environment in the body may lead to disease. So if you’re a self-proclaimed veggie hater (like our CEO Carl Daikeler claims to be), DRINK SHAKEOLOGY and you won’t even know you’re drinking phytonutrients that help alkalinize your body. You’ll just be happy and healthy. ADAPTOGEN HERBS (Maca, Astragalus, Ashwagandha, Maitake Mushroom, Cordyceps, Reishi Mushroom, Schisandra, Ginkgo) If they sound like something out of a sci-fi movie, they kind of are. Adaptogens are special herbs that often grow in harsh climates and conditions, at high elevations and on mountaintops where the soil is rocky and oxygen is thin. Because these plants have to adapt to very harsh conditions, they have been traditionally said to have highly concentrated nutrients that can help your body cope with stress, and help neutralize harmful free radicals. PREBIOTICS and PROBIOTICS (Yacon Root, Chicory Root, Lactobacillus Sporogenes [Bacillus Coagulans]) Prebiotics pretty much act as “food” that fuels the growth of probiotics (the good bacteria) that are naturally found in your intestines. Probiotics are strains of good bacteria that assist your body in absorbing nutrients and minerals, bringing an overall balance to the digestive tract while helping support your immune system. Forget what those cleaning product commercials tell you about bacteria being bad, because these kinds of bacteria are important for proper digestive health and a strong immune system.  DIGESTIVE ENZYMES (Amylase, Caellulase, Lactase, Glucoamylase, Invertase) Digestive Enzymes help your body break food down into its individual components, making nutrients easier to absorb. Because cooking can destroy foods’ natural digestive enzymes, there’s a very good chance that you don’t get enough of these enzymes in an average diet. Its loaded with VITAMINS and MINERALS. The truth is, most of us don’t get the complete range of vitamins and minerals in our daily diets. Some important vitamins, like vitamin C and the B vitamins, are water-soluble, which means they need to be replenished regularly. And other vitamins, like vitamin D, can be difficult to get enough of in food. And there you have it, the magical ingredients inside of every Shakeology. Now try explaining all that to your friends when they ask you why you drink Shakeology every single day! That knowledge really is a good party trick. Or, you could just say: it’s the Healthiest Meal of the Day® and I love the way it tastes—end of story. Order Shakeology and receive an 85% discount!
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I’m all for hitting the gym, using weights and getting a great workout in but sometimes it’s nice to find quick ways to workout without all of the equipment. Learning to use your own body resistance is a great way to lose fat fast, especially if you’re just starting out. You don’t need to drag around a 20lb kettle bell everywhere you go to get a great resistance workout in. You’ll be surprised at how strong you become after doing body resistance workouts on a regular basis. The great thing about these exercises is you can do them just about anywhere!
Pushups – the dreaded (yet amazingly effective) arm workout. Pushups seem to have that “punishment” stigma to them. Maybe it’s because your gym teacher tormented you with threats of another 50 if you didn’t catch the dodgeball but pushups are an excellent way to increase your upper body strength and see some mad definition. Beginners can rest on their knees, Make sure to keep your back flat and avoid dipping your hips down to the ground or pushing your rear up high towards the ceiling.
Tricep Dip – this is best done on a sturdy chair or a park bench. Place your hands on the seat and walk your legs forward, keeping your feet flat on the ground. Then slowly lower your body up and down with your arms bending back behind you. You’ll feel the burn in no time.
Plank –Keeping your body horizontal to the ground, place your forearms underneath you making sure your wrists are underneath your shoulders. Start off by holding the position for 20-30 seconds with a flat back. Over time you’ll be amazed at the strength you gain in your core and arms. The plank can also be done on your sides as well with one forearm and one foot on the ground. Beginners can start off on their knee. For a real resistance push, try lifting your core up and down 15-20 times barely touching the floor each time.
Squats & Lunges – ah yes, the perfect exercise for your tush. Squats and lunges are an excellent way to lift and tighten your behind and look amazing in a pair of jeans. There are a variety of ways to do squats. The main one involves standing with your feet about hip width apart, then slowly lowering your body (making sure not to extend your knees past your toes) and bringing your arms up forward in front of you for balance. The further you can stick your butt out behind you and the lower you can go, the deeper the burn.
You can also do side squats with your legs standing far apart. Lunge down to each side with your hands clasped in a first in front of you. Focus on pushing your butt back behind you and not extending your knees forward by much.
Basic lunges can be done by placing your hands on your hips and alternating placing one foot in front of you and lunging down. Over time you should be able to touch your opposite knee to the ground and then raise back up. Again, careful of extending your knee, keep it right above your ankles as you lower your body.
High Knees – to get a little cardio going, try doing high knees for bouts of 30-60 seconds. Standing in place raise one knee in front of you as high as you can, making sure to protect your lower back and stand up straight. You’ll feel this in your legs and core.
Pushups – the dreaded (yet amazingly effective) arm workout. Pushups seem to have that “punishment” stigma to them. Maybe it’s because your gym teacher tormented you with threats of another 50 if you didn’t catch the dodgeball but pushups are an excellent way to increase your upper body strength and see some mad definition. Beginners can rest on their knees, Make sure to keep your back flat and avoid dipping your hips down to the ground or pushing your rear up high towards the ceiling.
Tricep Dip – this is best done on a sturdy chair or a park bench. Place your hands on the seat and walk your legs forward, keeping your feet flat on the ground. Then slowly lower your body up and down with your arms bending back behind you. You’ll feel the burn in no time.
Plank –Keeping your body horizontal to the ground, place your forearms underneath you making sure your wrists are underneath your shoulders. Start off by holding the position for 20-30 seconds with a flat back. Over time you’ll be amazed at the strength you gain in your core and arms. The plank can also be done on your sides as well with one forearm and one foot on the ground. Beginners can start off on their knee. For a real resistance push, try lifting your core up and down 15-20 times barely touching the floor each time.
Squats & Lunges – ah yes, the perfect exercise for your tush. Squats and lunges are an excellent way to lift and tighten your behind and look amazing in a pair of jeans. There are a variety of ways to do squats. The main one involves standing with your feet about hip width apart, then slowly lowering your body (making sure not to extend your knees past your toes) and bringing your arms up forward in front of you for balance. The further you can stick your butt out behind you and the lower you can go, the deeper the burn.
You can also do side squats with your legs standing far apart. Lunge down to each side with your hands clasped in a first in front of you. Focus on pushing your butt back behind you and not extending your knees forward by much.
Basic lunges can be done by placing your hands on your hips and alternating placing one foot in front of you and lunging down. Over time you should be able to touch your opposite knee to the ground and then raise back up. Again, careful of extending your knee, keep it right above your ankles as you lower your body.
High Knees – to get a little cardio going, try doing high knees for bouts of 30-60 seconds. Standing in place raise one knee in front of you as high as you can, making sure to protect your lower back and stand up straight. You’ll feel this in your legs and core.
Everyone these days is talking about squats. Whether it’s lifting your glutes or creating a shapelier behind, it’s one of the best ways to tone your buns and thighs. But did you know there’s also a ton of other benefits to this simple exercise that you can do nearly anywhere?
1. Cardio.Squats aren’t just good for your glutes. When done with the proper form and technique, squats can really get your heart racing. I recently committed to a trending fitness challenge online called the 30 day squat challenge. Let me tell you, squats are no joke. After just 20 in a row, I found myself huffing and puffing. When you squat you are lowering and lifting almost your entire body weight. There’s a reason you’ll feel it in your legs almost immediately.
2. Strengthen your stabilizer muscles and prevent injuries. Squats are a great way to get your muscles, connective tissues, and ligaments stretched out, warmed up, and activated. Squats can help with your balance and coordination to help improve your performance when you are more active.
3.That feel. Within just two days of regular squats, I started to notice a difference in my legs, my butt, my thighs, and my stomach. You feel toned! It’s amazing how much using your own body weight can really make a difference in how you look but more importantly how you feel.
4. Increased flexibility. You’ll notice yourself feeling more limber, balanced, and flexible over time.
5. Jump and feel higher. It may sound corny, but all those squats are going to make you feel great! They will also improve your agility and ability to jump and return back down to the ground, decreasing your chance of injury when you make that final impact.
The key to great squats lies in your form and technique. Improving lower body strength is a great way to project your knees from injury later on in life but there are few key points you need to remember when doing squats.
1. Cardio.Squats aren’t just good for your glutes. When done with the proper form and technique, squats can really get your heart racing. I recently committed to a trending fitness challenge online called the 30 day squat challenge. Let me tell you, squats are no joke. After just 20 in a row, I found myself huffing and puffing. When you squat you are lowering and lifting almost your entire body weight. There’s a reason you’ll feel it in your legs almost immediately.
2. Strengthen your stabilizer muscles and prevent injuries. Squats are a great way to get your muscles, connective tissues, and ligaments stretched out, warmed up, and activated. Squats can help with your balance and coordination to help improve your performance when you are more active.
3.That feel. Within just two days of regular squats, I started to notice a difference in my legs, my butt, my thighs, and my stomach. You feel toned! It’s amazing how much using your own body weight can really make a difference in how you look but more importantly how you feel.
4. Increased flexibility. You’ll notice yourself feeling more limber, balanced, and flexible over time.
5. Jump and feel higher. It may sound corny, but all those squats are going to make you feel great! They will also improve your agility and ability to jump and return back down to the ground, decreasing your chance of injury when you make that final impact.
The key to great squats lies in your form and technique. Improving lower body strength is a great way to project your knees from injury later on in life but there are few key points you need to remember when doing squats.
- Lower your body down keeping your thighs parallel to the ground and never extending your knees past your toes.
- Avoid leaning too far forward or too far backward. Imagine your body lowering straight down like an elevator.
- Work on maintaining proper form instead of worrying how low you can go. This isn’t a night club and your body will take some time to adjust to the new movements. Work your way slowly down to the ground and over time you’ll be able to go lower and lower.
- Warm up your legs before doing squats. Jumping jacks and knee highs are a great way to warm up your legs. Suddenly doing tons of squats with cold muscles is a great way to feel the burn in a bad way.
- Take rest days. It’s important to let your muscles rest and recover. I know it may seem like a great idea to keep squatting until you have the legs of your dreams but our muscles need time to tear and repair.
- Ice packs and massages will be necessary. Day 4 into my challenge, I hated chairs, toilets, and anything else that made me move those muscles. Get in the habit of massaging your thighs after squats, use ice packs, and invest in a foam roller. It will make a night and day difference.
Ever notice how some days you can eat and eat and STILL feel hungry? What we choose to eat has a huge impact on our bodies but also on our hunger levels. Plain and simple, most people don’t eat enough fiber even though it’s like a magical key into keeping your blood sugar levels stable and suppressing out of control cravings.
What is dietary fiber?
Fiber is a plant compound that comes in two forms, soluble and insoluble. Soluble fiber can be found in foods such as nuts, oatmeal, beans, and apples and can dissolve in water. It helps slow down the digestion process, making you feel fuller, longer while helping maintain healthy blood sugar levels. Insoluble fiber cannot dissolve in water and helps move food along through your digestive system and can be found in vegetables, roughage, and whole wheat foods. Notice how you feel the next time you eat something full of fiber compared to something sugary, you’re less likely to experience that energy drop and instead, maintain a more stable level of hunger. Munching on raw veggies and fiber filled protein bars is another great way to keep yourself satisfied during the day so you’re not famished and ready to stop for a cheeseburger on your way home.
How much fiber should I eat?
Most people aren’t getting enough fiber in their diets, we know this. White breads, sugary snacks, and other nutrient-lacking foods don’t provide the fiber needed to sustain a healthy gastrointestinal tract. While a lot of people are getting around 12-15g of fiber daily, most adults should be eating around 25-30 grams of fiber a day. Increase this suddenly and you may find yourself spending more time in the bathroom than you’d like. It’s a good idea to let your body adjust to the fiber intake gradually. You’ll notice that you feel a lot fuller for longer, and as more food and toxins are moved through your body, you’ll also notice positive improvements in your overall mental clarity and the appearance of your skin.
What are some other benefits of fiber?
Insoluble fiber has also been shown to lower the bad (LDL)cholesterol, help to prevent heart disease, and stabilize glucose levels. Along with reduced cravings due to a stronger feeling of fullness, fiber also aids in overall bowel health and regular bowel movements. Fiber is an important and healthy tool in helping you achieve weight loss and a desired health and fitness level.
By focusing on choosing whole wheat and whole grain foods over white rice and breads while eating more raw vegetables and fruits, you’ll help your body reach its health potential and feel less drained and ravenous during the day.
What is dietary fiber?
Fiber is a plant compound that comes in two forms, soluble and insoluble. Soluble fiber can be found in foods such as nuts, oatmeal, beans, and apples and can dissolve in water. It helps slow down the digestion process, making you feel fuller, longer while helping maintain healthy blood sugar levels. Insoluble fiber cannot dissolve in water and helps move food along through your digestive system and can be found in vegetables, roughage, and whole wheat foods. Notice how you feel the next time you eat something full of fiber compared to something sugary, you’re less likely to experience that energy drop and instead, maintain a more stable level of hunger. Munching on raw veggies and fiber filled protein bars is another great way to keep yourself satisfied during the day so you’re not famished and ready to stop for a cheeseburger on your way home.
How much fiber should I eat?
Most people aren’t getting enough fiber in their diets, we know this. White breads, sugary snacks, and other nutrient-lacking foods don’t provide the fiber needed to sustain a healthy gastrointestinal tract. While a lot of people are getting around 12-15g of fiber daily, most adults should be eating around 25-30 grams of fiber a day. Increase this suddenly and you may find yourself spending more time in the bathroom than you’d like. It’s a good idea to let your body adjust to the fiber intake gradually. You’ll notice that you feel a lot fuller for longer, and as more food and toxins are moved through your body, you’ll also notice positive improvements in your overall mental clarity and the appearance of your skin.
What are some other benefits of fiber?
Insoluble fiber has also been shown to lower the bad (LDL)cholesterol, help to prevent heart disease, and stabilize glucose levels. Along with reduced cravings due to a stronger feeling of fullness, fiber also aids in overall bowel health and regular bowel movements. Fiber is an important and healthy tool in helping you achieve weight loss and a desired health and fitness level.
By focusing on choosing whole wheat and whole grain foods over white rice and breads while eating more raw vegetables and fruits, you’ll help your body reach its health potential and feel less drained and ravenous during the day.
The Fastest Ways To Lose Weight
Obviously diet and exercise are the best ways to consistently lose weight and maintain a healthy lifestyle. However, if you're just starting out, or just want to lose a couple quick pounds, there's a few things you can do right away.
1. Purge All The Bad
Take some time to look over your fridge and pantry. Look for things you overindulge in. Unhealthy snacks, ice cream, pop, candy all need to go. Replacing these things with healthy snacks or alternatives like almonds, walnuts, even flavored water, can make a big difference .
2. Smaller Plates
Sounds crazy, but its been proven that placing your food on a smaller plate will "trick" you into eating less.
3. A Simple Breakfast
Its well known that breakfast is the most important meal of the day. This is because it energizes and kickstarts your metabolism at the beginning of the day. As your morning progresses, your metabolic rate decreases. However, eating a simple breakfast will energize your metabolism and burn calories rather than hoard calories.
One of our favorite simple meals for breakfast is a peanut butter sandwich. Adding some bananas is also a great way to add some flavor. Peanut butter is a great "healthy" fat, and will keep you full throughout the morning.
4. Almonds And Water, Walnuts And Water
A great way to keep your hunger away and help lose weight is this little trick. Keep a bag of almonds and walnuts handy. Eat a couple of each, then drink some water. Eat a couple, then drink some water. This little trick is so helpful for keeping hunger away and keeping your metabolism going between meals. Use whenever you get hungry.
1. Purge All The Bad
Take some time to look over your fridge and pantry. Look for things you overindulge in. Unhealthy snacks, ice cream, pop, candy all need to go. Replacing these things with healthy snacks or alternatives like almonds, walnuts, even flavored water, can make a big difference .
2. Smaller Plates
Sounds crazy, but its been proven that placing your food on a smaller plate will "trick" you into eating less.
3. A Simple Breakfast
Its well known that breakfast is the most important meal of the day. This is because it energizes and kickstarts your metabolism at the beginning of the day. As your morning progresses, your metabolic rate decreases. However, eating a simple breakfast will energize your metabolism and burn calories rather than hoard calories.
One of our favorite simple meals for breakfast is a peanut butter sandwich. Adding some bananas is also a great way to add some flavor. Peanut butter is a great "healthy" fat, and will keep you full throughout the morning.
4. Almonds And Water, Walnuts And Water
A great way to keep your hunger away and help lose weight is this little trick. Keep a bag of almonds and walnuts handy. Eat a couple of each, then drink some water. Eat a couple, then drink some water. This little trick is so helpful for keeping hunger away and keeping your metabolism going between meals. Use whenever you get hungry.