P90X3 Progress Update: Week 4

Woo Hoo! I have officially finished three weeks of P90X3! Today I began my week 4, which is a transition week from Block 1 to Block 2. What does that mean? I'll explain.

First of all, if you are unfamiliar with P90X3, it is a brand new DVD workout system designed to sculpt your body, get you lean and strong in 90 days through 16 different 30 minute workouts. Most of you have probably heard of it's predecessor, P90X, or the follow-up program P90X2.  This newer version is NOT a graduate program, so no worries if you haven't ever done the first two. As a matter of fact, I never did them either.  But regardless of whether or not you have already done P90X, this program can be a great option for you. 

To be honest, I was pretty intimidated by P90X, because I thought that it would be too hard for me. Granted, I've been working out regularly since last March, so I am in pretty good shape, but I was still not interested in P90X. The workouts are almost all at least an hour long, and with my super busy schedule between two jobs and two kids, I just don't have that kind of time!

That's where P90X3 came along. Oh, hello 30 minute workouts! I am all about quick workouts, and the thing that honestly intrigued me the most about the program was that it includes 16 different workouts-- everything from martial arts to yoga to cardio. I decided to give it a try, and I am SO glad I did! It's all based on the science which shows that the most effective part of your workout happens in the first 30 minutes. Tony Horton brought the "muscle confusion" science he is famous for to this accelerated version to make what may be perhaps the perfect workout program!

The P90X3 program comes with a few different schedule options, depending on your goals. They are:

Classic

For total body fitness, Classic the the program of choice. Its traditional balance of cardio and resistance, along with the standard Muscle Confusing perks associated with the P90X system, will help you gain muscle, lose fat, and move better than you have since you were a kid.

Lean

The Lean rotation is designed for those who prefer a more toned look. It’s not necessarily better for weight loss. Both Lean and Classic can work equally well. But instead of muscular hypertrophy you’ll target functionality, mobility, and cardiovascular fitness. You’ll still gain some muscle, you’ll still lose fat, and you’ll still get strong; you’ll just stay lean.

Mass

For those looking to bulk over getting ripped, Mass is your schedule. Because it’s not the goal of most people using P90X3, it requires a little more information then other plans. First off, you’ll have to eat. A lot. Gaining muscle takes calories, probably more than you’re used to. You can use the P90X3 nutrition guide. You’ll just be calculating for gain instead of loss. It’s also important that you do the resistance workouts with some forethought. You want to stay in the hypertrophy ( or muscle growth) range during as many resistance sets as possible. Depending on how fast you go, 6 to 15 reps is what you’re after during each set, with the goal of maximizing time under tension. For best results, you should slow each rep down, focus on form, use all the weight you can safely handle, and minimize the rest between sets.

Doubles

Doubles is another niche rotation. It wont be appropriate for all of you, and everyone interested should complete 90 days of P90X3 first. More is not necessarily merrier when it comes to exercise. Without a proper base, Doubles will break you down beyond your body’s ability to recover. With that warning, it can help to accelerate both fitness gains and weight loss for those who are ready for it.

So for me personally, I have decided to follow the Lean Schedule, since that is my ultimate goal is to lean out and tone up (plus I'm not a big fan of pull-ups, and the lean schedule doesn't really have any). Each schedule is broken up into 3 blocks, each consisting of a 3 week repeating rotation of 6 workouts followed by a transition week. What I love about this setup is how much variation it creates! Just as soon as you begin to become bored of a workout, the schedule changes and mixes it up! Plus, your body never plateaus because it is always being challenged in new ways. 

The past three weeks were Block 1 of the Lean Schedule for me, which looked like this: 

Monday: Accelerator-- By engaging both the aerobic and anaerobic pathways, Accelerator increases cardiovascular and muscular efficiency, resulting in more bang for your fat-burning buck. You achieve this by exercising at two different speeds, each targeting specific energy systems.  This unique combination eliminates downtime associated with power-based workouts, while maximizing the consistency of traditional aerobic workouts. This is your go-to cardio workout, and it will have you sweating.

Tuesday: The Warrior-- A total body workout, free of equipment, based on Tony's 10+ years of working with the U.S. Armed Forces. You'll circuit upper and lower-body resistance with core and cardio work, essentially touching on every area of fitness in one workout--- and it's all been honed into an uber intense 30 minute blast. When you need a one-size-fits-all workout that can be done anytime, anywhere, this is your drill. This is honestly the best total body workout I've ever done. 

Wednesday: X3 Yoga-- This flow style practice takes elements from Ashtanga, Hatha and others, and is perfect for filing the gaps in your fitness that other workouts cannot address. It is a perfect 30 minute routine, providing strength, balance, stamina, body awareness and flexibility.  I've never really done yoga, so this is very new for me. It's tough, and I have lots of room for improvement in both balance and flexibility, but I love it!

"The Crow"

Thursday: CVX-- My favorite of the workouts so far, CVX combines resistance with intervals in order to increase the impact across every energy system.  You'll stress everything fro power and anaerobic endurance to aerobic endurance.  You'll also strengthen your core. CVX uses weights and cardio to provide a full-body burn.

Friday: Isometrix-- combines isometric contraction with instability to make your core rock solid.  This is basically the hardest part of yoga, and you hold static movements for 45 seconds each.  Isometric contractions occur when the muscle neither shortens nor lengthens and the joint angle does not change, building static strength.  This workout requires the least amount of movement, yet is the hardest for me. I am totally sore the next day.

Saturday: Agility X-- A full-body workout that requires floor targets (made by placing two strips of tape on the floor marked by X's) to dictate movements, Agility X uses both aerobic and anaerobic energy, focusing on precision, power, flexibility and strength.  As opposed to traditional cardio workouts, these targeted movements force explosion, deceleration, and proprioceptive adaptations, the sum result being an increased ability to move effortlessly for extended periods of time. This one involves a lot of jumping and running, and is a sweat inducing workout for sure!

Sunday: Rest day or Dynamix-- Dynamix is a stretching routine designed to use your muscles, connective tissue and joint function in symbiotic actions to actively increase range of motion, flexibility and stabilization. 

I have to say, I'm honestly really floored by the results of only 3 weeks. Prior to doing P90X3, I had just finished up Focus T25, which is very plyometric and cardio-heavy. This is a very different style of workout, and for me, I think it is really helping me lean out and achieve significant muscle definition. For the first time in my life, I have core muscles that are the beginning of a six-pack?! I mean, what?! Seriously?! 

Honestly, I'm amazed, because there hasn't been a single crunch involved in this past 3 weeks, and I haven't added any additional exercises to my routine outside of P90X3. I can't believe how much my stomach has changed!

I have also lost 2 pounds. That may not sound like a lot, but for me, it's huge. I don't need to lose a whole lot more weight, so it's those "last 5 pounds" that are the hardest. Despite eating clean and working out 6 days a week for a long time, I've pretty much been at a stable weight for the past few months. To all of a sudden see a couple of pounds fall off is a big sign that this program is really working for me.

Of course, in addition to the workouts, I have been sticking to my clean eating plan. As you probably know, I always create a meal plan on Sundays and for the most part stick to it pretty religiously throughout the week. Here was last week's plan:

And as always, I drink my Shakeology every single day. I swear by it, and honestly believe that not only does my shake accelerate my results, but it helps me have the energy for my workouts and ensures that I get all of my daily nutrition. Plus I just really love it :)

I never took a real "before" picture, but I'll be taking progress pics from here on out. Check back next week to see how the transition week goes-- it's my first time trying out Pilates X! I'm excited! 

Join my team and become a coach!

Are you interested in joining me as a coach on The Dream TEAM?

The Dream TEAM is the #2 team in all of the Beachbody organization. It is a group of motivated individuals who provide support, motivation and encouragement to people on a daily basis to help them achieve the health and fitness goals. I provide free coaching advice and support to people who are enrolled as my customer or coach with a free Team Beachbody account. As a coach my job is to help you set realistic health and fitness goals. Then, together we create an action plan. I never focus on the big picture, instead we break it down into manageable smaller chunks. We work to overcome things like emotional connections to food, traveling, meal planning, healthy snacks, and just plain motivation. Everything that we need to be successful is right here.

I really love running challenge groups. They are truly my passion. Challenge groups have been the best way for me to get to know my customers and to help them on a daily basis. A challenge group is all done through facebook. Each participate purchases a Beachbody fitness program and commits to drinking Shakeology for at least one meal a day. In return I will help you with meal planning, grocery shopping, planning and staying on track. The small group environment really works!

Now that my business is growing I also help my coaches that have joined my team to duplicate my success. I do this through weekly mentoring calls, our coach closed facebook support group, and events all over the United States. There is no greater feeling in the world than seeing your coaches succeed!!!

WHAT A BEACHBODY COACH ISN'T

Being a Beachbody Coach ISN’T a Get Rich Quick Scheme. It is hard work and you get out the effort you put in. So if you aren’t willing to put in the time and effort you aren’t going to succeed. All my coaches can tell you I live by the MOTTO “Be Here in A YEAR”, that means give this business 100% for a year and you will be AMAZED! Are you ready to change your life and the lives of countless others? What are you waiting for?

I AM A PRODUCT OF THE PRODUCT!

I have done Chalean Extreme, Turbofire, Focus T25, I am currently doing Brazil Butt Lift and I will start P90X3 in January! I also currently drink Shakeology every day and follow the clean eating lifestyle. I do not SELL anything except for a healthy lifestyle that is based upon the principles of eating whole natural foods and regular exercise! Of course I do promote Beachbody Fitness programs and supplements because they work! I have tried them and if you follow X,Y,Z then you will get the results that you are looking for! I not only have transformed my own life physically but I now have a more positive outlook on life and I LOVE being surrounding by people who want more out of life!

INDEPENDENT BEACHBODY COACH INFORMATION, COST?

• A one time fee of $40 to become a beachbody coach. This is not a yearly or reoccurring fee. You can also get that $40 fee waived if you sign up with a challenge pack or you or your spouse is active military then that fee is waived! (I can explain those options in more depth as well).
• A monthly website fee of $15. Beachbody gives you three websites from which you will sell to your customers. One site is a Beachbody coach site ,one is a specialized Shakeology site (only available for sale through the Team Beachbody Coach network) and the third is your Ultimate Reset Site. I have decided to create my own website and blog to share my experiences but it is not required.

To remain an active coach you need to have a Personal Volume (PV) of 50 points per month. Purchasing a month's supply of Shakeology (at a 25% discount) is 90PV for example and you're done. I agree with Team Beachbody's methodology that you need to use their product in order to be able to explain the benefits of the research they've done. Plus, their supplements actually taste a whole lot better than the other stuff I was using. Recovery drink... think orange creamsicle!

• Benefits:
  • You receive a 25% commission on anything somebody buys from Beachbody using one of your links. Somebody purchases a copy of P90X, you get a check for $29.96.
  • You can, if you choose to, create a team of coaches as well. You can create a business based off of a team of people who are passionate about the same things that you are. 
  • You receive a 25% discount on all Beachbody products including merchandise. If you are drinking Shakeology, just the discount savings alone covers the $15 monthly website fee.
  • You get paid on a weekly basis, every Thursday morning!
  • No inventory to carry, Beachbody takes care of everything.
  • Access to an entire team of experts on health and fitness.
  • Access to marketing materials and guidance on how to build your business.
• Intangibles:
  • I have found a new passion for health and fitness and have never felt better. I'm not trying to sell you that miracle pill, extreme diet, or a whole lot of vitamins you probably don't need, this is for real. Nothing in this program is easy, you have to work for it!
  • I have increased confidence in all aspects of my life. I finished 90 days+ of one of the most physically challenging activities I've ever encountered. I lost weight, built some muscle along the way and I feel fantastic.
  • I can give non-expert nutritional advice based upon my experience. I don't have a degree in nutrition, but I know what worked for me and am helping others figure out what works for them.
  • I can help YOU get in the best shape of your life!

HOW DO YOU SUCCEED?

You succeed at being a Beachbody Coach by putting the needs of others first. By reaching out to people and offerring your support and guidance. For me, I enroll my customers into my challenge groups. That is the place where I have day to day contact with them, I can support, motivate and encourage them to start and finish a fitness program. I provide them with tips and recipes plus all sorts of different strategies to get into shape. To succeed you follow the structure of inviting people to a challenge group, enrolling them into the group, helping them succeed and then eventually people become coaches as well! You succeed by leading by example, inspiring others to get into shape and by being motivated, driven and passionate about what you do! Of course, you don't have to know all the answers at first. You just have to be motivated to get started!!!

WHO IS THE COMPANY BEHIND THE COACH BUISNESS OPPORTUNITY?

Beachbody is a successful 10-year-old, $250+ million corporation based in Southern California. We create and sell the nation’s most popular in-home fitness and weight-loss products—high-quality, well-manufactured DVD workout programs, gear, and nutritional supplements that have been proven to work. When you become a Beachbody Coach, you’re teaming up with a solid, stable company and a best-selling brand.

HOW DO I EARN MONEY?

You get paid weekly commissions when people buy Beachbody products and Team Beachbody Club memberships through your personal website. You can also earn cash bonuses based on your team’s sales.

WHAT DOES IT COST TO BEGIN?

It only costs $39.99 to start a Beachbody business. That includes your first month’s Business Services Fees and your Coach Business Kit, which comes with everything you need to begin earning income. Or you can choose to purchase a challenge pack in which you get a fitness program of your choice, 30 day supply of Shakeology, free shipping and a 30 day trial of the club membership and the coach fee is waived! Now this is a great deal!!

DO I NEED TO BE A FITNESS EXPERT?
No, you don’t need to be a fitness or weight-loss expert to become a Beachbody Coach. You just need to be ready to commit to changing your life and inspiring others to do the same. It is important to be a product of the product!

WHAT KINDS OF HELP AND SUPPORT WILL I RECEIVE?

Once you become a coach on the Dream Team you will be added to our closed facebook team page. There you will receive updates, information, tips and tools to help you grow your business. This is your place to check in each day and get answers to your questions.
You also will be given the option to be a part of my coach apprenticeship program. This is a 60 day group that teaches you everything you need to know about running a challenge group, how to find people to invite, how to get them started, what program to choose for them, and how to run a successful challenge group. You will be given all the tools that helped me to be successful so that you do not have to re-invent the wheel. You will be given my 90 day challenge group structure, 30 day Shakeology and Clean Eating Group information, along with other valuable business building tools. You will not have to figure it out on your own. You do not run your first challenge group by yourself. Instead you are an apprentice coach in your first group. I run the challenge but you get to invite 3-5 customers into the group!

WILL I HAVE TO PURCHASE PRODUCTS FOR RESALE?

Unlike marketing programs that require you to buy a lot of products in order to participate, the Coach Opportunity has no inventory requirements. If you do want to purchase products for your own use or resale, you’ll get them at a significant discount.
I encourage everyone to be a product of the product. I truly believe that the best coaches are the one's that are actively working out and are drinking Shakeology. It's very hard to speak from experience and guide other people if you yourself have never tried it.

HOW DOES BEACHBODY PROMOTE ITS PRODUCTS?

We spend millions of dollars every week advertising our home fitness programs on the major TV stations and cable networks. (You’ve probably seen our famous infomercials for programs such as P90X, Turbo Jam, and Hip Hop Abs, as well as our magazine and Internet ads.) Millions of people already know about Beachbody, and every time we run an infomercial, we get thousands of new customers. We want those customers to shop through your store, so you get the commission on those sales!

HOW MUCH OF A DISCOUNT WILL I GET ON MY OWN BEACHBODY PRODUCTS?

As Beachbody Coach, you receive a 25% discount on all Beachbody products available in the Team Beachbody store.

You don't have to start coaching alone! It is my job to provide you with the tools to succeed! Check out the apprenticeship program!!

Currently accepting applications for individuals who want to grow a successful Beachbody Business.

Complete the form and I will set up a time to chat and discuss the options for my Apprenticeship program.

FREE 7 Day Clean Eating Support Group

I have gotten a lot of questions lately about what exactly "clean eating" means. There is so much confusion out there, between the Paleo diet, the Primal diet, Ditch the Wheat, Skinny Bitch-- they all have different opinions of the ideal way we should eat. I am not a nutrition expert, so I definitely can't tell you whether one of them is better than another. But what I can share with you is what has worked for me, as well as hundreds of other beachbody coaches that I work with.

 

The type of lifestyle I live is called clean eating. Noticed I called it a "lifestyle," not a diet? Yep, that was intentional. I am NOT on a diet, and it honestly irks me when people ask if I'm still "on that diet." A diet is a temporary restriction of food or calories in order to hit a particular goal. I am no longer trying to lose weight, nor am I temporarily restricting anything. I am permanently eating clean, with of course some exceptions here and there, because I'm human!

I believe very much in the 80/20 rule, so for me, I eat clean around 80% of the time and then allow myself to have whatever I want in moderation the other 20%. Now let me be clear, when I was trying to lose weight, I ate clean probably more like 95% of the time, but since I am just trying to maintain, I allow a little more leeway now.

 

So what exactly is clean eating? In a very basic nutshell, it is eating real foods that come from the earth or nature. For example, fruits, vegetables, whole grains, nuts, and lean meats. I do not eliminate carbs, nor do I avoid wheat. I am not gluten sensitive, so I eat whole grains, especially brown rice, sprouted wheat bread, oats and quinoa (although techinically quinoa is a seed). I also eat dairy in limited quantities, mostly just greek yogurt and small amounts of cheese.  I use natural sweeteners such as raw honey, real maple syrup and stevia, but I try to use them sparingly.


The point of this blog entry, however, isn't to give you all of the details of clean eating. It is to invite you to participate in a 7 day FREE clean eating support group that I will be hosting starting on December 16th.

In order to participate, you will need to commit to doing two things:

1. You will invite someone else to do the group with you. It can be a friend, your spouse, your sister, your mom-- it doesn't matter. But you are way more likely to make a change to your eating if you have someone else to support you through it.

2. You need to commit to being active in the group during the entire 7 days. All that means is that you check into the group on Facebook at least once per day, read all the posts, and respond to questions/assignments. 

If you are interested in participating, please send me a message on Facebook, or email me at danarsimon@gmail.com.  I am excited to help you get healthier!!

The Top 10 Reasons I Love Being a Beachbody Coach

I am still a newer Beachbody coach, only in my 5th month of coaching. I haven't made millions yet, or anywhere close to it. I am not a 10 star diamond coach yet, or even a diamond coach at all (although I hope that statement changes in the very immediate future!) But even as I strive for these goals, I am LOVING what coaching has done for me. Here are the top 10 reasons that I love coaching:

1. It keeps me accountable! I'm not a perfect person who has more willpower than you or anyone else! I struggle with wanting to sleep in instead of working out, or wanting to eat my sourdough baguette that comes with my soup! I am a normal person who continues to dig deep each day to find the discipline I need to stick to my plan and achieve my fitness goals. It's not always easy, but being a coach makes it so much easier! I can't tell my challengers to do something that I am not doing too. I constantly remind myself that I need to set an example for my challengers to aspire to. I don't want to let them down, and I know that they look to me as an inspiration. That is the biggest reason I continue to be successful with my weight loss.

2. I love knowing that I have helped others. Seriously. There is nothing greater than hearing from someone that they feel healthier, or more confident, or more energetic because of me. I get thank yous almost daily from people who tell me that I have helped improve their lives. How many people can say that? I get so much joy from hearing about people's success. There is nothing more gratifying than knowing I make a difference.

3. No one is telling me what to do. I am my own boss. I can spend as much or as little time on this business as I want. Obviously, the more time I spend, the more successful I'll be. But only I have to make that decision. There is no pressure from anyone other than myself. I definitely can't say that about my other job!

4. You can be a coach from anywhere! Yep, I can do my work from the beach, from the park with my kids, from Disneyland-- it doesn't matter, as long as I have a cell phone. Talk about flexibility! Who needs time off when you can be helping people for a few minutes a day from anywhere in the world?

5.  It's financially rewarding. While I may not be raking in the 6 figure income yet, I'm steadily bringing in at least an extra $500 a month, simply by helping other people. It's so nice to have extra income, plus there are always prizes and trips to be won. Our holiday shopping was much less stressful this year thanks to my extra earnings! Beachbody coaches get paid a 25% commission on anything we sell, plus you get the opportunity to earn team bonuses, cycle bonuses and additional bonuses when you advance in rank. And we get paid via direct deposit every Thursday. How cool is that? Every week I see the money from my work the previous week. Almost immediate gratification!

 

6.  The Beachbody organization is a group of positive, uplifting and super motivating individuals. I honestly love seeing my newsfeed on Facebook every morning, because I know I will get the positive motivation and encouragement I need to start my day off on the right foot. I've never been so surrounded by highly inspirational, positive people. I love it! I realize now how much time I have spent surrounded by negativity, and simply allowing myself to be a part of something so uplifting has made a huge difference in my outlook on life! We are all a product of our environments, so it is certain that by surrounding yourself with a healthy, positive network will bring about such qualities in yourself.

 

7.  The products rock. I mean truly, they are so awesome. I swear, they have changed my life. Shakeology is a game changer, and it has improved my health in so many ways. I have only gotten sick once since I started drinking it 9 months ago, and that is despite many illnesses in our house and working in doctor's offices all day. In the past I would be sick at least 6 times per year. I can say with certainty that the vitamins, antioxidants and probiotics in Shakeology deserve the credit. And the workout programs? A-MAZ-ING! I love every one I have tried! I had always had a gym membership before, because I thought I needed all of the fancy equipment and large variety of classes. But the truth was, I spent $30 a month (or $360/year) to go maybe once a week to a class that fit into my schedule. It was tough as a working mom to find time to drive to the gym, do an hour class, drive back--- it was a full 90 minutes. I don't have that kind of time! Now, I can do a killer workout in 30 minutes in my living room before my kids even wake up. No excuses needed! I have no problem sharing these products, because I believe in them. They work for me, and I've seen them work for countless others.

8.  There is so much potential. There are several top coaches in the "millionaire's club," and dozens who make six figures annually. Tons of coaches have quit their full time jobs and even retired their spouses because they have made so much money coaching. There is no "salary cap" or feeling like you can never achieve your financial goals in your career. This opportunity can take you as far as you can dream. Want to get out of debt? Want to buy your dream house? Or, if you are like me, do you want to stay home with your kids? It's all possible with hard work and dedication.

9. There are no set hours. You can work this business anytime you want. I'm doing it all when my kids are asleep so they aren't affected, which means early mornings, lunch breaks and after they go to bed. Anyone can find time to do this, even with a full time job. This is your opportunity, and you do it on YOUR time.

10.  You can help others experience the same benefits of coaching. I am so excited to build my team and show other people how to work this business. I can't wait for them to get as much out of Beachbody as I have.  I am honored to be able to lead a team and grow with them, helping everyone reach the goals that they set. What's better than your own success? Helping others succeed with you!

 

Does any of this sound like something you'd like to learn more about? If you think you may be interested in learning more about what this business is all about, I highly encourage you to contact me at danarsimon@gmail.com and let me know! I would love to answer your questions and help get you started!

Clean Eating Shopping List for Beginners

When you first start eating clean, it can be overwhelming to know where to begin at the grocery store. I definitely don't want you to think that you need to buy everything on this list, because that would cost a fortune and be totally unnecessary! But I did want to give you a general guideline to take some of the guesswork out of it.

First of all, I know you've probably heard the term "shop the perimeter," which means that you should try to stick mostly to buying fresh produce, meats and dairy, and leave the packaged goods found in the middle aisles to a minimum. But that doesn't mean that there aren't good packaged goods available, or that everything on the perimeter is fair game.

Here are some staples that I buy:

Breads:

• Ezekiel brand breads – Most often found in the freezer section. This brand of bread has several types to choose from. My favorite is the cinnamon raisin! It's delicious toasted with some natural peanut butter! They have tortillas as well.
• Alvarado Street Bakery brand breads – They have wonderful breads, rolls, hamburger buns and hot dog buns and all of them are clean. I found them at Sprouts.
• Trader Joe’s brand whole grain breads - The two in particular that I know are clean are the Sprouted Multi-Grain bread and the California Protein bread.

Crackers:

• Ak Mak Whole Wheat Crackers are your best bet. Otherwise, check out the ingredients and go for those with fewer ingredients, no high fructose corn syrup, and high fiber content. 

.
Dairy & Non-Dairy:
Dairy is constantly a source confusion for clean eaters. Some people say stay away completely, others say full fat is best, and some tell you to go fat free. I personally avoid all dairy milk and have switched completely to unsweetened vanilla almond milk. It only has 30 calories and tastes good.

• Cottage cheese (for those who eat it) – Full fat is best, but you can also use low fat. (NOT fat free. It has extra crap added to it to make up for the fat.)
• Yogurt – Always opt for Greek yogurt when you can, because it has a ton more protein. Plain yogurt (regular or Greek) is the only way to go. The sweetened yogurts have way too much sugar. You can always mix in your own fruits and dab of honey or maple syrup if you need it flavored. I like mine with some honey, cinnamon and berries.
• Cheese – Cheese is another thing that should only be eaten in it's full fat version. Low fat cheese has simply been processed more. But it is definitely high fat, so eat cheese only in moderation. Adding a little bit of a strong cheese, like feta or Parmesan, goes a long way.  Real grated Parmesan cheese is acceptable in moderation. (Note: Kraft brand Parmesan cheese is not clean. If it can sit on a shelf or in a cupboard for weeks or months, it’s not clean. Buy the stuff in the refrigerator section.)
• Unsweetened almond milk - I like the vanilla variety
• Unsweetened rice milk (made from brown rice, not white)
• Unsweetened LIGHT coconut milk – This is NOT the stuff in the cartons. This is the stuff in the cans.

Meats:

• Eggs - These are a staple, especially egg whites. While most of the nutrition is in the yolks, eat them in moderation. Egg whites you can eat as many of as you like.
• Chicken & Turkey – Boneless, skinless poultry breasts are your best friends if you eat meat. The breast is the way to go. If you can afford organic meats, it’s always a better way to go.
• Beef:
  Beef can be part of a clean eating diet so long as you choose lean cuts. A butcher can help you select these. I personally hardly ever eat beef anymore, but find that sometimes the 96% lean ground beef tastes better than ground turkey in some recipes.
• Pork – Pork tenderloins or chops can be a good lean protein.
• Fish – Fish is a great clean protein and should be eaten often. Just be careful of super high mercury containing fish, such as shark or swordfish.

Produce:
This is where you really want to stock up. If you are confused about when to buy organic, a good general rule is to choose organic for produce that has thin skin such as peaches, nectarines and all berries, and purchase regular produce for produce that has thicker skin like bananas and oranges. Google “The Dirty Dozen” if you want to have a list of the worst pesticide laden produce.
So this is where “Shop The Perimeter” really comes in. The produce section is your friend. Load up when you can as you’ll want most of your eating plan to be generated from this section of the store. I always start my shopping trip here and my cart is half filled before I move on.

Fruits::

• Apples
• Oranges
• Grapefruits
• Banana
• Avocados
• Berries of all kinds
• Cherries
• Kiwi
• Star fruit
• Any other fresh fruit you enjoy

Veggies::

• Carrots
• Celery
• Spinach
• Broccoli
• Bell Peppers in any color
• Zucchini
• Eggplant
• Squash of any variety
• Kale
• Chard
• Collard greens
• Okra
• Green beans
• Tomatoes
• Sweet potatoes
• Onions of any variety
• Any other fresh veggie you enjoy

The Aisles:
When you do venture into the aisles of the store, you should only be there for a few, food related items such as:

• Tea – particularly green tea, but black tea has a high level of antioxidants as well.
• Coffee – also high in antioxidants
• Oatmeal – Just the plain kind. Nothing flavored. Opt for steel cut oats or traditional rolled oats.
• Canned items with no added sugar – There is a lot of debate as to whether or not canned items, even without added sugar and salt, are clean due to the BPA’s in the cans. But if you do decide to purchase things like beans or tomato sauce in a can, read the ingredients! There should be no added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list. Also, watch the sodium content in canned goods. It can add up quick!
• Dry beans and legumes - like lentils, black beans, chickpeas, etc.
• Brown rice
• Whole wheat or whole grain (like brown rice) pasta
• Other whole grains such as barley
• Nuts – Again, read the ingredients here. Nuts should be the only ingredient on the package. Usually, this means you’ll be buying raw nuts.
• Seeds – Quinoa is a seed and it’s wonderful stuff. I use it a lot. Sun flower seeds, sesame seeds, chia or flaxseed are all good choices.
• Nut butters-- I am a huge lover of peanut butter and almond butter! Just be sure to buy the natural kind that has one ingredient- nuts! You can also make your own.

Spices and Natural Sweeteners:

• Honey  (raw is best. It has a cloudy appearance, not clear). 
• Pure Maple Syrup – Not the bottle syrups you get in restaurants. The real stuff.
• Molasses – Look for the unsulfured variety.
• Stevia - while there is a lot of controversy over sugar substitutes, stevia comes from a plant and is considered safe to use. I like the liquid variety-- a little goes a long way! I add a drop or two to my plain yogurt, or coffee and tea.
• Spices – spices are a great way to flavor your food without adding calories or fat. My favorites are cinnamon, basil, oregano, garlic, cilantro and cumin.

Other staples in my kitchen:

• Hummus-- I love hummus and eat it with veggies all the time. You can easily make your own, or check ingredients for a clean variety. I love the sprouted hummus at my local Roots store, but you can't always find it other places.
• Lentils-- Trader Joe's has them already cooked, but they are easy to make and pack a lot of protein! Add them to salads or soups.
• Lara bars and Quest bars-- these are the only two "bars" I eat. Lara bars are all natural and can be found at most stores. They have only a handful of natural ingredients are are a great option for an on-the-go snack. Quest bars can only be found in GNC stores, at Roots, or we get them on Amazon. They are the healthiest protein bars around, and they taste amazing! We always have strawberry cheesecake and cookie dough varieties on hand.

So there you have it. It’s not an exhaustive list by any means, but it should give you a good start. I hope it helps! Please let me know if you have any questions!

The Thanksgiving Recovery Shakeology 3 Day Cleanse

I love Thanksgiving-- it's one of my favorite holidays. I am a huge believer in grattitude all the time, so having a special day dedicated to giving thanks for all of our blessings is so awesome.  But I'm not gonna lie-- I also love the food. My sister-in-law makes most of it, and she is a killer cook, so everything is out-of-this-word delicious. Highlights include her mashed potatoes, creamed corn, carrot souffle, and for dessert, a maple cake that is to DIE for!

Ummmm...yeah. Not exactly a healthy, low-cal meal. Worth it? Yep! But if you are like me, and you've been indulging a little too much on yummy holiday treats, it's time for a Shakeology 3 day Cleanse! I am ready to get this heavy feeling out of here! I want to start clean and fresh, and this is a great, healthy way to do it.

I've done the cleanse twice before, and had great results both times. The first time I lost 4 pounds, and the second time I lost 2.5 pounds, but more importantly, the weight didn't come back afterwards! I also lost my cravings for sugar and carbs, which made it much easier to stick to clean eating afterwards.

What makes the Shakeology Cleanse stand apart from the others is that the Shakeology cleanse is not a true "cleanse". The Shakeology Cleanse is a calorie restricted, nutrient rich cleanse. There are no strange drinks made of maple and lemon or apple cider. With Shakeology you will be satisfied and you won't be a zombie or feel like you are starving your body of vital nutrients, because you aren't! The main point of the Shakeology Cleanse is not calorie restriction but nutrient richness. The aim is to get the most nutrients into your body with the fewest calories consumed. These calories are to fuel your workouts and rid the body of toxins and hydration into homeostasis.  As a result, your body will run more efficiently , you will detoxify and replenish vital nutrients, you will reduce bloating and water retention, and you can lose anywhere from 3lbs to 10lbs in just 3 days!!

The Benefits of the Shakeology 3-Day-Cleanse:

• Rid your body of fat
• Detoxify your body
• Jump start your weight loss and fitness routine
• Body rejuvenation

How does the Shakeology Cleanse work? With the Shakeology Cleanse your daily food structure remains close to the same as you’re everyday eating. You will still be eating every few hours with meals that are balanced and nutrient rich which will make up for consuming fewer calories. This means that you can still continue with your workout routine. Adding fruits, nuts, seeds, and the Shakeology fiber supplement can be done as you see fit. Your one solid meal a day, your salad, can also contain fruits, nuts, and seeds, legumes, and veggies along with four ounces or less of a white protein. The point is to keep you satiated and to avoid anything that is artificial - including your salad dressing. The Shakeology Cleanse is designed to optimize your body’s performance. You want to have enough food to fuel your day and your workout. By eating foods that are high in fiber and nutrients it is virtually impossible to overeat. With the high fiber, digestive aids, and enzymes, your body will be ridding itself of excess food and fat and flushing out waste.

Shakeology 3-Day Cleanse Explained:
Once again, this cleanse is meant to be done in conjunction with your regular fitness routine but best to schedule during your recovery weeks if you are doing an intense program like P90X or INSANITY. It is also a GREAT way to jump-start ANY fitness routine and weight loss by doing the cleanse the week before you begin and getting your body healthy!

Reasons why you might not lose weight:

First, most people WILL lose some weight but weight loss is not the goal of the Shakeology Cleanse. People with a lot of junk in their systems tend to lose the most weight from this cleanse. If you've been eating clean then there are less toxins and food left in your system to be rid of. While you may not lose much weight while doing the cleanse, your body will be ready to lose once you have finished and continue your fitness program.

Second, restricting calories can be stressful. Stress in the body releases the hormone cortisol and inhibits you from losing weight. This is the reason why you don't do the Shakeology Cleanse no longer than 3 days.
Frequently Asked Questions:
How many calories per day?
800 - 1,100 per day


How often can I do the Shakeology Cleanse?
Ideally you should do it once per quarter (every 3 months)
When you start a new workout program
When you feel you need help breaking through a weight-loss plateau


Should I/Can I still do my workout during the Cleanse?
Depends on the individual
You will have less energy, so consider doing it during your 'recovery' week
Don't do it in the middle of P90X or INSANITY

Can I do a 1-day or 2-day Cleanse?
Yes, some people see results in 1 or 2 days!
It is NOT recommended doing the Cleanse for longer than 3 days!


Should I/Can I take other Beachbody supplements during the Cleanse?
Not the Beachbody Results and Recovery drink, it has too much sugar
All other Beachbody supplements are fine but not necessary

How Much Does it Cost?

$50 per 3 day cleanse plus shipping.

Cleanse includes: 9 packets of Shakeology, 3 packets of green tea and a Shakeology shaker cup!

If you are interested in purchasing a Shakeology Cleanse Kit, please send me an email at danarsimon@gmail.com and let me know which flavors you would prefer (chocolate, vanilla, tropical strawberry, greenberry or a combination).

Egg Muffins

These little egg muffins are seriously a life saver in our house. I make them on a Sunday, and we have a protein rich, easy and tasty breakfast ready in 1 minute that we can eat on the go. My husband and daughter leave the house at 6:45 on school days, so there isn't much time for them to prepare and eat a good breakfast. These little guys are the perfect solution!

You could honestly make these about a million different ways. I am going to post our usual recipe, which uses canadian bacon, chopped green chilies and cheddar cheese, because this is truly what we eat most often. But I have also tried sundried tomatoes, mushrooms and goat cheese, or chopped broccoli, red bell pepper and feta--- the opportunities are only limited to your imagination.

Ingredients:
6 whole eggs
1 1/4 cup egg whites
5 slices of lean canadian bacon
1 4 oz can chopped mild green chilies
1-2 cups shredded cheddar cheese (I used low fat)
salt and pepper to taste

In a large bowl, whisk the eggs and egg whites until smooth. Add green chilies and salt and pepper to taste. Chop up canadian bacon into tiny pieces.

Spray a standard sized muffin tin with non-stick cooking spray. I actually use a silpat muffin tin and spray it with olive oil spray or brush a little bit of olive oil on each muffin cup. Distribute a little bit of the chopped up canadian bacon evenly into each muffin cup. Top each cup with enough cheese to fill the cup up 3/4 full. Then pour the egg mixture on top of the meat and cheese to fill up each cup.

Bake at 350 for between 20-28 minutes, or until the tops are slightly browned and a toothpick inserted into the middle comes out clean.

The muffins can be enjoyed immediately, or you can keep them in an airtight container in the refrigerator for up to a week. We usually microwave two muffins at a time for 50 seconds when reheating them.