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Coach Corner: Welcome to the 2017 Newsletter! I've got so much to share with you that I decided to make a short video! Enjoy!!
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IN THIS ISSUE:
- Grab a Partner for Tony Horton's Double Time, Coming Nov 1!
- BOD Exclusive: Live Stream A Little Obsessed Nov 6-10
- Can Snacks Fit Into My Healthy Eating Plan?
- Video Recipe: Carrot Cake Energy Balls
- 7 Strategies for Overcoming a Frustrating Workout Plateau
- Recipe: Beef Stew
- Recipe: Pumpkin Spice Shakeology
- The UK Opportunity for Customers and Coaches
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It's all about working out with a partner - check out Tony Horton‘s Double Time!
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Coming Nov 1: Beachbody's Double Time Workout!
 Did you know you’re more likely to succeed with a fitness routine—and have way more fun—when you do it with another person? That’s why Beachbody Super Trainer Tony Horton created his first partner workout called Double Time!
Double Time makes getting in shape feel more like play and less like work. That’s because you’ll always have a workout partner to keep you motivated. Could be your spouse, your child, or a friend. Every move takes two people and teamwork—so just imagine how much easier it will be for you to stay accountable for the entire 30 days. Plus, if you two are laughing and focused on working together instead of watching the clock, you’ll want to keep going with your new healthier habits long after you complete the program!
Fun for the Whole Family
When Tony Horton created Double Time it was with families in mind. After all, how many activities are there for parents and kids to actually do together—aside from watching TV? Well, Double Time is less watching, more doing. It’s something that your entire family can take on…a program that includes daily exercise, learning about a balanced diet, and sharing a healthier lifestyle. This is an amazing breakthrough that supports our premise that “home is where the health is.” And that starts in full swing this November, with Tony Horton’s Double Time!
Double Time is available in FOUR different Challenge Pack savings options! The Challenge Packs include a full year of Beachbody on Demand with Shakeology or Daily Sunshine, and now you have the option to add in DVDs! Choose the one that works best for YOU!
The Double Time All Access Shakeology Challenge Pack gives you 24/7 streaming access to Beachbody On Demand, while fueling your body with Shakeology — the superfood shake that helps give you energy, reduce cravings, and accelerates your fitness results. This bundle includes a 30-day supply of Shakeology for just $160! Add Double Time DVDs to this bundle for $20 more.
The Double Time All Access Daily Sunshine Challenge Pack gives you streaming access to hundreds of workouts, plus a month supply of Daily Sunshine - the nutritious snack shake that your kids will love! This Challenge Pack is $160; add Double Time DVDs for $20 more.
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Watch Autumn Calabrese on the set of A Little Obsessed!
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Live Stream A Little Obsessed Nov 6 – 10!
 In January, Beachbody will launch the 80 Day Obsession workout program from Autumn Calabrese – a new 13-week program with obsessive focus on fitness and nutrition with a goal of shaping butts and flattening abs.
To give a taste of this new program NOW, Beachbody is offering a 5-day introduction called A Little Obsessed. These workouts are shorter, easier versions of the 80 Day Obsession program and will include a 5-day meal plan and calendar.
You can be a part of a Beachbody on Demand first: Try this 5-day program while they shoot it live November 6-10 at 9 a.m. Pacific time/12 p.m. Eastern time. Beachbody will leave each workout up for only 24 hours and then you won’t see them again until the official A Little Obsessed release date of December 20. It’s exclusively for Beachbody on Demand members!
Equipment needed:
• Beachbody on Demand
• Light, medium and heavy dumbbells
• Three resistance bands
• Strength slides
• Mat
• Portion Control Containers
• Shakeology
A Little Obsessed workouts are less extreme and under 30 minutes to let you learn the moves and prepare you for the more challenging 45- to 60-minute workouts in the full program. While you’ll work your entire body, there’s a strong ab and glute focus. So you’ll get to experience Autumn’s proven techniques for sculpting a firm, round butt and carving out toned, flat abs at the same time as you start to strengthen your entire body and burn serious calories.
For people who haven’t yet explored the simplicity of the container program from 21 Day Fix and other programs, you’ll also get to sample a five-day nutrition plan so you’ll understand how to use the portion-control containers to meal prep and plan your food around the timed-nutrition program in 80 Day Obsession.
I hope you'll join me in trying this special streaming of A Little Obsessed!
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Can Snacks Fit Into My Healthy Eating Plan?
 Snacks don’t have to be treats or cheats that derail your diet — in fact, they’re actually an important part of a healthy eating plan. “The goal of snacks should be to provide the body with additional nutrition,” says Sarah Greenfield, R.D., and digestive health coach. “Focus on eating fiber, healthy fat, and protein to give your body what it needs to keep blood sugar balanced and hunger at bay.”
So rather than swearing off snacks altogether, look for snacks that support your healthy eating goals. “Snacks are definitely part of the Beachbody nutrition plans,” says Paige Benté, M.S., R.D., C.S.S.D. and nutrition manager at Beachbody. “We recommend that people eat three meals and two snacks daily. This keeps you from getting too hungry before a meal and provides much needed energy throughout the day.”
Eat nutrient-rich snacks that’ll keep you feeling satiated until your next meal — like apple slices with a tablespoon of peanut butter, carrot sticks with 2 tablespoons of hummus, or homemade energy balls. Try this recipe!
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Try these tasty carrot cake energy balls that are made with Shakeology!
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How to Choose Healthy Snacks
When a snack craving strikes, your first instinct probably isn’t to roast a tray of chickpeas or whip up a yogurt parfait. That’s why it’s important to plan your snacks in advance, when you’re putting together your meal plan for the week, so you’re not tempted to grab the first thing you see when you’re starving — which is usually a pre-packaged, processed “convenience” food.
Including snacks in your meal plan is especially helpful if you’re following a nutrition plan like Portion Fix. “By planning out your snacks in advance — as with all your meals — you ensure that you’re getting all your containers in daily,” Benté says. “If you always have something healthy to snack on, that means you won’t be unprepared and eat something that doesn’t fit into your plan.”
Dos and Don’ts of Healthy Snacking
Snacking on a hardboiled egg or a handful of almonds can be an easy way to stave off hunger and add some extra protein into your diet. But what happens when you’re tempted to reach for something way less virtuous, like a pint of salted caramel ice cream? These tips can help you handle your cravings and eat more mindfully.
DO ask yourself why you’re snacking
Are you eating because you’re bored or stressed? Are you grabbing a sugary latte on your morning commute because that’s what you always do? Make sure you’re not just giving in to mindless snack habits.
DON’T wait until you’re absolutely ravenous
“Hunger drives us to make impulsive choices based on what is most convenient, not what is most healthy,” Greenfield says.
DO slow down
It takes time for your body to register fullness, so look for snacks you can’t gobble down too quickly. “Foods like apples and orange take work to eat — peeling them and eating around the core — which will allow the satiety to catch up,” says Scott Schreiber, D.C., L.D.N., C.N.S., a chiropractic physician and licensed dietitian/nutritionist in Delaware.
A healthy smoothie is always a good option if you’re looking for something to tide you over: Daily Sunshine, Beachbody’s new smoothie, contains a fruit and veggie blend, plant-based protein, and healthy fats, and it’s perfect if you’re on the go: add water + shake = instant healthy snack. Message me for more info on Daily Sunshine!
DON’T keep junk in stock
Give your willpower a break. If there’s a snack you have a hard time resisting, resist it once — at the grocery store! — rather than having to resist it every time you walk past the fridge or pantry.
Avoid These Snacking Mistakes
When you’re scoping out snack ideas for your meal plan, keep in mind that certain snacks aren’t really as healthy as they sound. Here are a few sneaky ones to watch out for:
“Fat-free” or “sugar-free" snacks. For starters, there’s no need to cut fat from your diet. And as Greenfield notes, “Usually when fat is removed, it’s replaced with sugar” or other additives that aren’t doing your body any favors. Meanwhile, sugar-free snacks are usually loaded with artificial sweeteners, which have been linked to weight gain, cautions Dr. Schreiber.
100-calorie snack packs. The built-in portion control can be helpful if you’re seriously craving chips, crackers, or candy. But it’s still processed food, so don’t make these your daily go-to snack. “It’s better to get high-quality foods that will fill you up, rather than low-calorie foods filled with sugar and hydrogenated oils,” Greenfield says.
Unlimited healthy foods. Even the healthiest snacks can sabotage your diet if you don’t pay attention to portions — so rather than sitting down with a bowl of veggies and a tub of hummus, plate a serving so you don’t accidentally consume a few hundred extra calories.
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7 Strategies for O vercoming a Frustrating Workout Plateau
1. Keep a Log...Consistently.
Studies have shown that self-monitoring, by keeping some type of food and exercise diary on most days of the week, is a tried-and-true method for losing weight.
- For cardio, note the mode, duration, distance, and intensity.
- For strength training, record the exercise, weight, reps, sets, and rest periods.
- The American College of Sports Medicine even suggests listing how you feel right after a workout to uncover subtle obstacles that might impact your workout, including how you slept the previous night, specific aches and pains, timing of a previous meal, and stress.
- Consistency is critical. Review your log weekly for inconsistencies, to see how you’re progressing, or even what may be holding you back.
2. Stock Your Fridge, Not Your Cabinets
Your refrigerator should be more crowded than your pantry if you’re eating a clean diet of whole foods versus packaged, processed fare. There’s an old diet adage that says abs are made in the kitchen, but the point goes way beyond abs. Fueling your body with the nutrition it needs will help you get better results when you’re exercising, and keep your body ready for the effort it takes to break through a workout plateau. Load up on fresh veggies, lean proteins, and whole grains.
3. Perfect Your Form
Something as simple as widening or narrowing your grip during a bench press or a lat pulldown can alter the muscles you’re recruiting and provide new stimulus.
4. Try New Techniques
- Supersets are back-to-back resistance exercises that are time savers and calorie burners. Drop sets are when you do multiple sets in a row without rest and decrease the weight each time. Both can fatigue a muscle group very efficiently.
- Circuit training, in which you do one set of each move in order, often interspersing some form of cardio in between sets—jumping rope or burpees, for example—can torch more calories than regular weight training. It also saves time by combining cardio and strength.
- Intervals and HIIT training are also good options if you’re just bored with your workout or can’t find enough time to be consistent.
5. Add “Good” Stress
The key to strength training is progressive overload, which will help you bust through your workout plateau.
“If you only lift 12 pounds, you’ll only be able to lift 12 pounds,” says exercise physiologist Tom Seabourne, Ph.D.
You have to gradually stress the body to make it stronger. Some of the variables you can play with besides the pounds and exercises you’re doing include reps, sets, and rest periods. Not seeing your weight-lifting personal record increase as expected? Add speed work, hills, form drills, and core training.
6. Use Periodization
Athletes typically do something called “periodization” to avoid injury and ensure they peak in time for competition. An overview of this type of training, published in the Journal of Human Kinetics, indicates periodization trumps “traditional” training when it comes to long-term strength training results. While it can be complicated, the broad definition of periodization is systematically varying your workouts, usually with specific goals in mind. Many Beachbody workouts are based on this approach.
7. Recover. Recover. Recover.
Recovery is one of the keys to seeing great results. If you’ve been pushing yourself hard, but you’re not seeing results and are feeling more fatigued than usual, you might be overtraining. In that case, taking a week off to allow your body to fully recover will help you escape the plateau.
In addition, what you do post-workout in terms of eating, rest, and even myofascial release (like massage or using a foam roller, one of Tony Horton’s fave tools) affects how your body responds to exercise. Refueling properly after big workouts, getting plenty of sleep, and releasing tight muscles, can all improve athletic performance and help you break through any exercise plateau.
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 Beef Stew
This healthier Beef Stew begins with a lean cut of beef and maintains that classic low and slow stew flavor you know and love. It’s easy to cook this beef stew in a slow cooker or Instapot. Simply brown the meet, then place all other ingredients into your cooker and follow the machine’s instructions for cook time.
Yields 6 Servings
- 1 Tbsp. olive oil
- 1½ lbs. raw lean beef stew meat, boneless
- 1½ medium onions chopped
- 2 medium tomatoes chopped
- ¼ cup reduced-sodium soy sauce
- 1 Tbsp. hot pepper sauce (like Tabasco)
- ½ to 1 cup low-sodium organic beef broth (or vegetable broth)
- 1 bay leaf
- 8 oz. small button mushrooms cut in half
- 2 medium celery stalks cut into 1-inch slices
- 2 medium carrots sliced
- 2 medium potatoes cubed
- 2 Tbsp. finely chopped parsley (for garnish; optional)
Heat oil in large saucepot over medium-high heat. Add beef; cook, stirring frequently, for 4 to 5 minutes, or until beef is browned. Add onions; cook, stirring frequently, for 4 to 5 minutes, or until onions are translucent. Add tomatoes, soy sauce, hot sauce, ½ cup broth, and bay leaf. Bring to a boil. Reduce heat to medium-low; cook, covered, for 40 minutes, adding additional broth as needed. Add mushrooms, celery, carrots, and potatoes; cook, covered, for an additional 12 to 18 minutes, or until sauce has thickened and beef is fork tender. Garnish evenly with parsley if desired.
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 Pumpkin Spice Shakeology
The Pumpkin Spice Latte is good, but it's a treat, like a "once in a while" kind of thing. This Shake, you can have EVERY SINGLE DAY, so drink up!
1 cup unsweetened almond milk
1 scoop Vanilla Shakeology
1 Tbsp pure pumpkin puree
½ tsp ground cinnamon
½ tsp ground pumpkin pie spice
1 cup ice
Place almond milk, Shakeology, pumpkin, cinnamon, pumpkin pie spice, and ice in blender; cover. Blend until smooth. |
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Are You or a Friend in the UK? What You Should Know About Becoming a Beachbody Customer or Coach
 It’s been a long time coming - Beachbody is OFFICIALLY International! In case you haven’t heard, we launched in the UK in October!
Customer Opportunity
That means folks in the UK can become customers of products such as Shakeology, The Beachbody Fitness Programs such as Insanity, P90X, T25, 21 Day Fix, Core De Force, and more! You can join our fitness and accountability support groups and utilize our challenge tracker app and digital streaming platform called Beachbody On Demand. As your Team Beachbody Coach, I provide mentoring to help you set realistic and achievable goals for your health and fitness and guide you to reaching those goals through my accountability support groups. I help you with meal planning, making better food choices, accountability, support and truly making your fitness goals a lifestyle change versus a crash diet.
Coaching Opportunity
- Do you have a passion for health and fitness?
- Would you like to earn an income by blessing others with the gift of fitness by helping them achieve their health and fitness goals?
- Would you like to run online fitness accountability support groups?
- Do you have an entrepreneurial, go-getter mindset?
If you answered “yes” to these questions, then you should consider becoming a Beachbody Coach!!
A Team Beachbody Coach is an Independent Distributor. Your job is to help others achieve their health and fitness goals by using Beachbody fitness programs and supplements and enrolling customers into fitness support groups through the Challenge Tracker App for the daily motivation and support.
As a Coach you'll earn a commission from everything purchased directly from your Beachbody-provided website. You'll earn a 25% commission from the products and can earn several types of bonuses including, but not limited to, our bonus pools as well.
Sound interesting to you? The good news is I am accepting 15 international coaches on my team!! I am looking for 15 SERIOUSLY driven, motivated leaders with a blessed to be a blessing heart who are ready to crush their Team Beachbody Business and become the next top coaches!
If you decide to take the plunge and become a coach, you’ll learn:
- How to launch your business
- How to utilize social media to its fullest potential
- How to share and not sell
- How to handle objections
- How to run effective Fitness Support Groups
- How to grow a team of Coaches that you can work with to build your tribe
And more! You will have:
- Access to my resources and me so that you do not have to reinvent the wheel but adapt the tools to meet your style
- Access to our weekly small group new coach calls
- One-on-one video calls as needed
- Access to our weekly team calls
- Access to our Facebook Team Page for daily and weekly updates.
- Access to ongoing trainings to help you grow.
I am completely committed to helping my team grow and reach their goals. My coaches work together as a team, while I lead from the front to inspire vision and share what works for me. Everyone has the opportunity to grow and succeed.
How do I Become a Team Beachbody Coach in the UK?
If you or a friend are interested in becoming a coach or customer, fill out this application, and we’ll hit the ground running – together!
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