7 Tips to Staying on Track During the Holidays!

It's not about being perfect, it's about setting goals, and being happy!

It's about that time of the year where it is probably the most difficult time to not only stay on track with our businesses, but especially hard to stay on track with our health and fitness goals! Heck, it's the HOLIDAY SEASON!

So let's get this over with, I'm not saying that we all have to be perfect, especially this time of the year! I just wanted to share this post with all of my friends as a simple reminder. We all need reminders in our lives =). Oh, and I know that I am far from being perfect, and I do make a ton of wrong decisions even though I know right from wrong, you guys with me? =) So you can take this with a grain of salt. Most importantly, the holidays is about having fun with your family, unload some tension, and start thinking about how amazing the upcoming year will be.

Have fun guys, it's all about being happy! =)

Enjoying the Holidays with my Parents in the Philippines - 2019

After finishing my workout this morning, I stumbled upon this video from one of my favorite Beachbody Trainers Jericho, and so I wanted to share her quick 4 minute video with you! Remember, it's not about being perfect, it's all about knowing what you have to do, and balancing your life. Happiness is what most people want in their lives, not money! And the only way to create happiness in our lives is to take care of ourselves, so let's not forget about that ok my friends! =)

Jericho and I // Coach Summit 2019 LOL

Please enjoy this video, and let's make this upcoming New Year a great one! I look forward to seeing all of you soon!

7 Tips on Staying on Track During the Holidays

Take Jericho's Morning Meltdown Challenge here!

Choose Your Own Challenge

How Much Protein Do I Need?

How Much Protein Do I Need?

Many people enjoy eating high-protein foods because they believe that protein will make them grow big and strong. Is that what you think? Let's take a look at what protein really does.

Unlike carbohydrates and fats which contain only carbon, oxygen, and hydrogen, protein also contains nitrogen and other elements essential for life. Proteins are made up of several amino acids which are building blocks that are hooked together. Although there are many different amino acids (at least 20), only 9 are called essential amino acids because the body cannot make them; they must be obtained from the diet. That's why we must eat protein to take in the essential amino acids.

How much protein should I eat?
Most people consume about 150 to 200 grams of protein each day which is more than enough. Protein needs are determined by the following factors: age, body weight, and activity level.

Many athletes think that if they eat more protein their muscles will get larger, but this is false. Excess calories from protein can be converted to fat and stored. Not only that, the liver and the kidneys are put under a lot of strain when processing large quantities of protein.

How much protein do I need?
Suppose you weight 175 pounds and are doing both extreme strength and endurance training. Your protein needs would be 0.6 to 0.8 grams per pound of body weight. Check out the examples and how to calculate your protein needs below:

Protein Requirements for Strength Training:
Research has shown that the protein needs of strength athletes and endurance athletes are quite similar. The calculations are the same as the above.

The excess protein in an athlete's diet, not required by the body, is often around 100 grams per day. Because muscle is 20% protein, the additional 100 grams of protein per day should result in a gain of 500 grams of muscle per day, or about 1 pound of muscle per day.

Concerns with Very High Protein Intakes:
- Increases the work load of the kidneys and in the extreme cases result in kidney failure. In some individuals this practice has resulted in hypertension.
- Can be dehydrating especially during endurance events if additional fluids are not consumed.
- High intake of free amino acids may cause diarrhea and abdominal cramps.
- Creates imbalances of the essential amino acids.

*Information provided by: US Navy Seal Guide to Fitness and Nutrition


Try Shakeology Super Sampler!

50 Ways To Be More Active

50 Ways To Be More Active

Have you heard this before "I'm just too busy!" =) Well I've got some great news for you,  here are 50 Ways to Be More Active without changing what you're already doing.

But just as a reminder, if it's important to you, then you'll find a way, if it's not, then you'll find an excuse.

50 Ways To Be More Active:

1.  Take a walking lunch
2.  Take the stairs instead of the elevator
3.  Ride a bike to work
4.  Get off the bus or train a couple stops early
5.  Park at the far end of the parking lot
6.  In a queue, stand on the balls of your feet
7.  Stretch at your desk
8.  Walk through the entire supermarket
9.  Do leg raises while watching TV
10.  Play with your kids or pets every evening
11.  Do squats while brushing your teeth
12.  Do calf raises while making food
13.  Walk around while talking on the phone
14.  Dance in the elevator
15.  Keep an exercise log
16.  When leaving the house, jump up and touch the door frame
17.  Only drive to places that you can't walk to
18.  Spend an hour a day standing or walking
19.  Start a garden
20.  Go to a museum once a month
21.  Hold a plank while reading the news on your iPad or tablet
22.  Hang out with more active people
23.  Get a friend to join your for a regular walk or online fitness challenge
24.  Explore your own city on the weekend
25.  Do house work really fast, do it for time!
26.  Do push ups during video game re-spawns
27.  Find a physical activity that you can enjoy doing daily
28.  Add a more active spark into your love life
29.  Carry shopping bags along your sides as you walk
30.  Race your friends or family to nearby locations, on foot of course =)
31.  Hop on the spot while the kettle boils water
32.  Do angel wings in bed in the morning
33.  Stand on one leg while waiting for someone
34.  Volunteer at a local shelter or soup kitchen
35.  Listen to inspiring music in the morning and read personal development
36.  Wash your own car and vacuum it yourself
37.  Sit down but move your chair away for 30 seconds
38.  Join a running club or a fitness community
39.  Pick up a basket at the supermarket instead of a cart
40.  Walk up escalators instead of just riding up
41.  Set a fitness goal the the beginning of every day
42.  Read motivational training quotes online
43.  Set a timer to get up and walk around every 45 minutes
44.  Get a Swiss (exercise) ball and do 10 crunches every time you stumble upon it at home
45.  Wear comfortable shoes to be able to move more
46.  Cook your own meals
47.  Do forward lunges during TV commercials
48.  Set an alert for a daily workout on your phone
49.  Use a pedometer to count your steps
50.  Challenge yourself at every opportunity

Meet Local Fitness Singles - It's Free!

Are you tired of being unhappy and out of shape? Do you need more motivation? Would you like to meet like-minded people who have learned to make health and fitness a lifestyle? We're looking forward to meeting you! Online Fitness Challenge Groups are forming now, we'd love for you to join us!

Click here for a FREE Fitness Program Assessment, and I will give you some options to help you with your goals.

Message me about my FREE Fitness Accountability Group on Facebook, you'll love it!

Start your Journey with the Beachbody Challenge - Choose your own Challenge!

Choose Your Challenge - Click Here Now!

The Hidden Financial Benefits of Staying Healthy and Fit

I'm sure that most of you would agree that investing in your health and fitness can generate some pretty lucrative rewards.

I mean, we all know that exercise is good for the population right =), but what most people don't know is that it can have some financial benefits too!

Here are some some financial benefits to staying healthy and fit:

-  YOUR EMPLOYEE PAYCHECK
Let's talk about health care here. According to a study published in the Journal of Occupational and Environmental Medicine, people who workout on a regular basis (at least 3 times per week) are more productive at work than those who don't. People who live the fitness lifestyle also miss fewer workdays, according to the same study. So it's a no brainer that the less work days that you miss, the more opportunity you have to earn income, as well as workplace advancement. Another study from from the Journal of Labor Research found that men who workout regularly can expect to make 6% more than their sedentary counterparts, on average. If you're a woman, the pay is even higher: Fit Chics can make 10% more on average!

Jump Start Your Nutrition and Fitness with the 3 Day Refresh Shakeology Challenge

 -  LIFESTYLE INCENTIVES FROM THE BOSS
If you're not already working out, that's ok, it doesn't have to cost that much to begin.

I know that some employers will pay some of their employees to workout as part of workout wellness initiatives. Check this out, IBM offers cash to their employees who meet certain fitness goals. And we all know Google right? Companies like Google and Zappos offer free fitness facilities to their employees so that they can save on the cost of gym memberships. If you are working under a company who doesn't currently offer wellness benefits, that may soon change with the Under the Affordable Care Act, which employers can receive grants to get one started.

Some employers have contracts with gyms to offer them discounted memberships, and some work with Personal Trainers or anyone in the fitness industry who can offer wellness activities. I have many friends who have asked me to create challenges for their office employees, and it's a win win! As a Beachbody Coach, I can benefit from helping a big group of people and get financially rewarded, while the company wins big by having happy and healthier employees who will perform better, which in turn will yield higher profits for their business.

If your workplace does not offer any fitness incentives, then you may want to check with your health insurance provider. Most health care insurers offer some type of fitness benefit for members. For example, United Healthcare offers reimbursements of $20 per month who use one of many participating gyms, while Blue Cross Blue Shield has worked out a deal fro $25 memberships at 8,000 gyms nationwide.

-  JUST GO FOR IT
On the other hand, skipping the gym might just be the biggest money saver! Why pay gym fees when you can workout at home or at the park? Some people enjoy the gym, I know I do, but I know that there are a bunch of people who prefer working out in the privacy of their own home. There are many places online that offer free workouts such as Grokker and BodyRock. But just remember, it's not all about the workout, it's more about the nutrition.

Beachbody on Demand is coming soon. The cool thing about this online total fitness program is that it will be available for anyone, anytime, and anywhere you have an internet connection. You can workout at home, the gym, the park and reap the rewards with saving on gym memberships, personal trainer fees, and gasoline =). On top of that, you will have a FREE Coach to help you along the way....ME! =) If you're close to some of your co-workers, you can even set up challenges with the people you work with, I can help you. Or maybe start a workplace running and walking club. Who knows, your boss may even reward you for it!

Beachbody on Demand - Get More Information Here!

Stay active my friends!


****Are you interested in finding a way to earn income with your health and fitness passion? Are you tired of working for a BOSS? Would you rather have total control of your own life? Click here to find out more on becoming a Beachbody Coach. When you are ready, I will share all of my coaching and earning secrets with you. Click here now!


Start Your Fitness Journey Today - Free Coaching from Me!

Top 10 Healthy JUNK FOODS To Get Super Fit

HA HA, I can't believe that you actually fell for this! =) But since you're already here, let me remind you that there is NO SECRET to getting healthy and fit. Don't let the media propaganda brain wash you into thinking that there is a special pill or one SUPER machine that will get you ripped abs of steel or help you look like the world's HOTTEST Super Models.

"There is NO SUCH THING as Top 10 Healthy Junk Foods to Get Super Fit"

The BOTTOM LINE:
- Get off your butt, get active, and start eating clean! You may think that you are saving money on that $.99 cent cheeseburger, but you'll soon find out that the cheeseburgers that you've been eating for years will soon rack up on some medical bills sooner than you think. Remember this, the BEST medicine in the world is not from your doctor! The secret to healthy living is simple, cheaper and better, and it's from NATURAL WHOLE FOODS.

Change the way you eat, change your life! 

I highly recommend watching this POWERFUL documentary about "You Are What You Eat"

Get the Full Video here!

Getting healthy and fit is no easy feat, it's a huge struggle for thousands of people all over the world. HERE'S SOME GOOD NEWS! If you want to make big changes in your life, and you lack the motivation, support and accountability in your life, I can help you! Feel free to contact me and make me your Free Coach now! I will provide you with:

- Free Motivation

- Free Accountability

- Free Coaching and Advice

- Free Fitness Assessment

- Free Online Accountability Group  

- And more!

Are you ready? Make me your FREE Coach now - Click here!

 

 Jump Start Your Nutrition and Fitness - Start a Challenge Now - Free Coaching from Me!

8 Foods That Can Get You Stacked

 8 Foods That Can Get You Stacked!

Guys and "some girls" are always looking for ways to gain muscle mass. I mean, what guy out there  hasn't ever thought of getting STACKED! There's really no secret to gaining muscle mass naturally. It's pretty simple, if you stay consistent, lift heavy, and add these 8 ingredients to your nutrition on a weekly basis, you will soon to be stacked.  

8 FOODS THAT CAN GET YOU STACKED:

1. ALMONDS - Vitamin E is an antioxidant that can help prevent free-radical damage after heavy workouts, and almonds are hands down one of the best sources of alpha-tocopheral vitamin E. The less damage from free-radicals, the faster your muscles will recover and that's when your muscles grow.

2. EGGS - The protein in eggs has the highest biological value of any food including beef, but you have to eat the yolk. Other than just protein, eggs also have vitamin B12 which aids in fat breakdown and muscle contraction. Eggs are packed with other vitamins and minerals such as riboflavin, folate, B6, B12, D, and E, phosphorous, iron, and zinc.

3.  SALMON - It's packed with high-quality protein and omega-3 fatty acids. Omega-3's are known to decrease muscle-protein breakdown after your workout which improves recovery. Why is this important? It's quite simple, because in order to build muscle, you need to store new protein faster than it takes for your body to break down the old stuff. Plus, consuming Salmon reduces your risk of heart disease and diabetes, because who wants that anyways.

4.  YOGURT - Has one of the best combinations of protein and carbs for exercise recovery and muscle growth. It's recommended to buy the regular ones with fruit at the bottom, and not the sugar free ones. The extra carbs from the fruits will boost your blood levels of insulin, which is one of the ways to reducing post-exercise protein breakdown.

Meet Local Fit Singles - It's Free!

5.  BEEF - Beef is a major source of iron and zinc which are two crucial muscle-building nutrients. It's also the number one food source of creatine, which is your body's energy supply for pumping iron. For maximum muscle mass without all the unwanted calories, shoot for "rounds" or "loins".

6.  OLIVE OIL - Also known as "Liquid Energy", the monounsaturated fat in olive oil can act as an anticatabolicnutrient, which can prevent muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a...I know, BIG WORDS! The extra virgin variety is better because it has a higher level of vitamin E.

7.  COFFEE - Bottom line, fueling your workouts with caffeine will help you lift longer. On a recent study from Medicine and Science in Sports and Exercise, they found that men who drank 2 1/2 cups of coffee a few hours before an exercise test were able to sprint 9 percent longer than when they didn't drink any. And since sprinting and lifting are anaerobic exercises (requires no oxygen), a little jolt of some JOE can help you pump more reps. If you have a history of high-blood pressure, then skip this.

8.  WATER - Did you know that muscles are 80% water? Me either! Even a change of as little as 1% in body water can compromise your exercise performance and recovery. Just to make sure that you are not dehydrated throughout the day, try weighing yourself before and after your workouts, then drink 24 ounces of water for every pound lost. FYI, the more dehydrated you are, the slower your body uses protein to build muscle.

So there you have it. 8 Foods That Can Get You Stacked! If you are interested in joining my Body Beast Fitness Challenge and Accountability Group, message me! I'll be sure to help you with your muscle mass goals.

Body Beast On Demand - Beachbody on Demand

(Coming soon - more information, click here)

 Become a Club Member Now - Get Stacked anytime, anywhere!

Get Ripped - Gain Mass - Get Stacked with Body Beast!

Click Here for more information on Body Beast

Get Stacked with the Body Beast Challenge Pack!

10 Little Things That Can Give You Big Results!

It doesn't matter if you are just starting a fitness journey, or you are just maintaining a healthy lifestyle, here are 10 little things that anyone can do to help make big changes in their life.

1.  Take the stairs!  We all complain that we do not have enough time to exercise daily, so when given the opportunity to take the stairs at work, school, or at the mall....take advantage of it! Every thing that you do counts towards burning fat and calories.

 Make it count!

2.  Eat Slowly.  Did you know that it takes your body 20 minutes to actually realize that it's full, yup!

3.  Make a point to dedicate 75% of your full meals to vegetables, and the rest to lean proteins and whole grains.

Try Shakeology Risk-Free - Click here now!

4.  Get involved in an athletic event!  If your goal is to lose weight or just get in shape, then why not make yourself accountable and sign up for a 5K or a Spartan Race. If you have something to work towards, there's a good chance that you will set goals to achieve it.

Team Dynasty OCR - Special Ops Spartan Sprint, Tampa FL.

5.  Sleep!  Catching Z's for 7-8 hours helps your muscles recover faster, helps you think more clearly, and helps prevent overeating.

6.  Eat Brown Carbs!  Whole grains have a lot more fiber, nutrients, and absorb much slower. Or you can just eat Spaghetti Squash and Sweet Potatoes =)

Jump start your nutrition with the 3 Day Refresh - Click here!

7.  Exercise while watching TV.   You don't have to sit down and watch TV! Why not burn calories while you are keeping your brain active? Simple movements such as push ups, jogging in place, crunches, yoga, and couch dips can all help towards burning those unwanted calories.

 Watch TV - Get Fit!

8.  Drink unsweetened fresh-brewed tea instead of soda!  Chemicals are just plain bad!

9.  Reward yourself with some new fitness gear!  Give yourself something to look forward to when you get achieve your weight loss goal, or PR during a race. There's nothing better than feeling a sense of accomplishment after achieving a goal. You deserve it!

 Reward Yourself!

10.  Switch out the tunes!  Who wants to listen to the same old music day in and day out. Keep your workouts exciting and rotate your playlist, it makes a huge difference!

So I hope some of these tips help you or remind you that it's the little things that you do every single day that will make a huge difference in your future. Keep up the good work, and feel free to message me if you need some motivation, accountability, or a butt-kicking! =)

Get a FREE Fitness Assessment - Click here Now!

Start your Fitness Journey - Win $100,000!