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If you had the gift of time freedom, how would you spend it?
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 This Is So Much Bigger Than Me
Praise the Lord, Praise the Lord, Praise the Lord!
You know that old saying that “you can’t miss what you never had?” I no longer believe that!
It wasn’t until recently that I was finally able to go on one of these trips I’d earned through helping others get healthier as a Team Beachbody Coach that I realized what I’d been missing….and it saddened me that I did have to miss them, and that the decision wasn’t mine. After all, I earned them. While only working this business part time and providing closed captions for the deaf and hard of hearing full time, I had earned these trips, but I could never get the time off of work to go.
Sure, earning another stream of income is ALWAYS welcome, but what good is money if you never get time off to enjoy it? Time Freedom….that’s the biggest blessing for me as a Team Beachbody Coach. Time to spend with my husband of almost 21 years. Time to attend family functions, trips I earn through being a Team Beachbody Coach, weddings, heck…anything I’d like!
While I was on that trip full of awesomeness surrounded by fellow Coaches, Corporate, and Celebrity Supertrainers, I realized that this is so much bigger than I am, and there’s so much work to be done and so many more people to help, and that I can’t do it alone. I need your help. Sure, it started with my own fitness journey, but now as I see the power, the beauty, and many blessings of helping others achieve great physical, mental, and financial health, I realize that I’ve been selfishly keeping this all to myself and my friends and my family. That ends TODAY….with you as my next business partner.
It’s never too late to make a positive change. I’ll be 48 years old next month, and I’ve never been healthier, happier, and more at peace than I am now. Heck, my husband and I were just in Mexico for the first time ever, and I was wearing a two-piece bikini! I never had a bikini body even when I was in my 20s! More importantly, I’m healthy, happy in my own skin, and blessed beyond measure. Things you never heard me say when I was unhealthy and hiding behind my clothing.
You see, dreams do come true. So don’t stop dreaming. Retiring from a career that I loved as a Realtime Broadcast Steno Captioner providing closed captions for the deaf and hard of hearing at age 46 to bless even more people and earn an income doing it, complete with rewards, time freedom, and the opportunity to share this with you and you and you….THAT is a dream come true for me. Now I’m dreaming even bigger, and you should, too, because the possibilities for us are endless.
Let me ask you a few questions, if I may. If you could earn another stream of income, working part time, to pay for date night or vacations or the car payment or….wait…how WOULD you use that second stream of income to enhance your standard of living? What’s your dream and what, if anything, are you doing to achieve it?
Listen, I don’t know if you could use another stream of income or what you’d use it for. I don’t even know if Coaching is for you, but if you’d like to find out if this is a good fit for you, I’d love to connect with you.
So if you live in the US, UK, or Canada, have a blessed to be a blessing heart, and you’d like to start, restart, or continue your own fitness journey, fill out the form below and let’s talk because this is so much bigger than you and me. Even if this doesn’t suit you, but you think you know someone else who you think would be a good fit, please share this opportunity with them as well.
If you would like to see a short video of my Mexico trip, click here.
God loves you, and so do I. Have a blessed and healthy day.
Ingrid M. Hughes,
Independent Team Beachbody Coach
Website: www.IngridInPa.com/blog
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IN THIS ISSUE:
- Video: Introducing 2B Mindset, the First Nutrition-Based Weight Loss Program from Beachbody!
- 8 Signs You've Had a Good Workout
- The Avocado: What's in It for You?
- New Program! 2B Mindset: a No Diet, Zero Exercise Weight Loss Solution
- Purchase Options for 2B Mindset - Save $20 in May!
- Join the Exclusive 2B Mindset Test Group!
- Recipe: Chunky Rainbow Salsa
- Recipes: Mint and Avocado Green Smoothie
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Introducing 2B Mindset, the First Nutrition-Based Weight Loss Program by Beachbody!
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 8 Signs You've Had a Good Workout
If you’ve ever finished a workout and wondered if it actually did you any good, you’re not alone. It’s a common perception that good workouts must leave you shaking and sweaty, according to a new survey published in the journal BMC Public Health. Many women reported that physical activity only “counts” if it’s high intensity, performed for a certain length of time, and done at a gym. But it turns out that’s not entirely true when it comes to what actually makes a good workout.
“Most people still believe older exercise recommendations and haven’t internalized the updated ones permitting less-intense workouts,” explains study author Michelle Segar, PhD, MPH, motivation scientist and director of the University of Michigan’s Sport, Health, and Activity Research and Policy (SHARP) Center. And since many people might be deterred by intense workouts, this can keep them from exercising consistently or even starting a program in the first place, she adds.
So if it’s not the intensity of exercise, what actually makes a good workout, and how do you know if you got one? First and foremost, remember that anything is better than nothing at all, Segar says. Then, you can look at how it makes you feel both physically and mentally. Use the list below to get a better idea of how your last session rates. You don’t have to check off every single one of these boxes, but if you can relate to a few of them, then odds are you had a “good” workout.
Physical Signs of a Good Workout
As the women in the survey demonstrated, the first thing most of us use to size up our activity are physical signs. This isn’t a bad thing, and it’s pretty easy to do—but you want to remember that all of this is individualized.
“A ‘good’ workout is really dependent on what your goals are,” says Jill Kanaley, PhD, an exercise physiologist at University of Missouri. “If someone is overweight and finally gets out to do something, that’s a good workout.” But that person’s goals are very different from someone who’s in their 20s and works out regularly. Keeping that perspective, consider these four factors to help you rate your workout.
1. Your progress
Consider if you’re challenging yourself physically. This doesn’t mean adding 20 pounds to your deadlifts or running an extra mile every single workout. Even little steps can help your body improve over time.
Say you normally bench press using 20-pound dumbbells, and today you used 22.5s. That’s a “good” workout. Or, if you typically run three miles and today you walked an extra half mile, that’s a “good” workout. “The extra amount you add doesn’t need to be at a super high intensity,” Kanaley says, and you don’t need to increase your weights or milage every single workout. But when you hit a point when your norm feels easy, that’s when it’s time to strive for more in your workout routine.
2. Your energy level
Although some people love to feel exhausted after a workout, you should actually feel more energized when you’re done, says Jamie Shapiro, PhD, professor of sport and performance psychology at University of Denver. Otherwise, it might mean you’re pushing yourself too hard.
Getting your blood pumping can even stimulate your brain and help you wake up. Something as simple as going for a walk can help boost your creativity and get you out of an afternoon slump. If you finish a sweat session and feel like you can take on anything life throws at you, then mark that as a sign of a good workout.
3. Your rate of perceived exertion (RPE)
Real talk. How hard did you work today? To decide, many fitness experts recommend using the Borg Rating of Perceived Exertion scale, which goes from 6 (no exertion, like watching TV) to 20 (maximal exertion, like sprinting up a steep hill).
To rate your effort, think about questions like these: Could you hold a conversation for the duration of the workout (up to about 13 on the Borg scale), or were you breathing hard enough to make talking difficult (15 or greater on the scale). Be honest with yourself to find your RPE. Twelve to 17 is the sweet spot for most workouts.
4. Your heart rate
If you like to crunch numbers, tracking your heart rate with a heart rate monitor can provide something a little more concrete than your RPE. Start by finding your estimated maximum heart rate. The American Heart Association suggests doing this by subtracting your age from 220. If you’re 35 years old, 185 beats per minute is your maximum, which you’d likely hit at an RPE of 17 on the Borg scale, for example.
Keep in mind that after a workout, a healthy heart will return to its normal resting rate pretty quickly, Kanaley says. If your heart rate stays elevated for hours after working out, you may be overtraining. If that’s the case, be sure to cool down, hydrate, and fuel your body properly before and after exercise.
“People forget that recovery is really important,” Kanaley says. “Sometimes you need to take a day off not just physically, but mentally too.”
Mental Signs of Good Workouts
In addition to the physical signs of good workouts, there are also several psychological signs that indicate you’ve had a good workout. These can be a bit harder to measure compared to the more clear-cut physical signs, but they’re just as important. Rate how you feel after your activity compared to how you felt before to decide if you had a good workout.
1. Your mood
Physical activity of any level—from walking to HIIT—is linked to higher levels of well-being. “Exercise causes negative moods to decrease and positive moods to increase,” Shapiro says. Most researchers credit endorphins, the feel-good chemicals that are almost like morphine, with the mental shift. So take note to see if you feel better mentally after your cool-down than you did when you started your warm-up. If the answer is yes, then you can count that as a win.
2. Your stress level
Reduced stress is another big benefit of exercise that has been supported with research, Shapiro says. Considering that stress levels are continuing to increase for Americans, it’s helpful to have a form of release. You might find that a solid sweat session decreases your stress level, but even something as simple as meditative breathing can help. It’s also been shown that yoga can significantly reduce stress. The next time you have a particularly hard day at work, try a few yoga sequences to unwind.
3. How much fun you had
Sometimes we get so caught up in numbers that we forget that physical activity should be fun. “To make exercise stick as part of your lifestyle, you want to find something you enjoy,” Shapiro says. Rather than dreading your workout and hating every minute of it, you should look forward to it. You don’t have to love doing every single rep of burpees, but good workouts are ones you liked overall.
4. How much you engaged mentally
It can be fine to take a mental break while you exercise, like watching TV on the elliptical or planning dinner while you’re doing bench presses. But that can often lead to just a so-so workout. Focusing on the mental part of a workout can lead to a greater feeling of accomplishment, and it can lead to better results physically, too. Improving your mental strength can help you push harder and focus on using correct form, which can help you achieve more results in less time. Connecting to a workout mentally can also reinforce your commitment to working out, which ultimately helps you progress towards your goals, Shapiro says.
Did You Have a Good Workout?
Just like a “good” workout doesn’t need to be intense, it also doesn’t need to hit every single factor on this list. Checking off even just one—say, you had fun—can mean it was a great session. A “good” workout is one that gives you what you need on that particular day, whether that’s stress relief or the proud feeling of lifting more than you did last week.
But if you constantly feel “eh” about your workout routine, you’re not pushing yourself, and you’re not being mentally present, it may be time for a change in the activity, says Kanaley. The Beachbody On Demand library has more than 600 programs to spark your interest, this guide can help you pick a workout plan that meets all your criteria (from beginner to advanced, and even maternity workouts). I would also love to discuss your goals and exercise preferences with you anytime, so message me and let's get you feeling confident you’ll have good workouts time and time again.
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 The Avocado: What's in It for You?
Avocados are a nutrient-dense fruit: you get a lot of bang (vitamins, minerals, healthy fat, protein, etc.) for your buck. Avocados are also Instagram stars! Fun fact: there are 7 million+ posts tagged with #avocado. Here’s a breakdown of all the good things in avocados:
1. They contain healthy fats
Avocados are a good source of healthy fats, specifically monounsaturated fats. Unlike trans fat, which is found in many processed foods and has the potential to raise your LDL (“bad”) cholesterol, monounsaturated fat promotes heart health and may help lower your LDL cholesterol.
2. They contain vitamins and minerals
Avocados deliver vitamin C (helps support a healthy immune system), says Amy Gorin, M.S., R.D.N., and owner of Amy Gorin Nutrition in the New York City area. They also contain folate (helps regulate cell function), and vitamin K (bone health).
Avocados are also an incredible source of potassium, which can help maintain healthy blood pressure levels, and they contain carotenoids (the pigments that give fruits and vegetables their vibrant color), specifically lutein and zeaxanthin, which play a key role in eye health.
3. Avocados contain fiber
“What I love about avocados is that they’re this amazing source of monounsaturated fat — but you also get a bunch of fiber,” explains Denis Faye, M.S. and Beachbody’s executive director of nutrition. “They’re right up there with seeds and nuts in terms of benefits, in my opinion,” he adds.
The 2015–2020 Dietary Guidelines for Americans recommend that women ages 19-50 get from 25-28 grams of fiber daily; men ages 19-50 should aim for 30-34 grams each day. But more than half of Americans get less than half the recommended amount.
4. Avocados can help you absorb nutrients
Eating foods with a high nutrient content is just one half of the equation — to reap full health benefits, your body also has to properly absorb the nutrients you take in. Fat-soluble nutrients — like vitamins A, D, E, and K — absorb into your bloodstream more effectively when paired with a source of fat.
5. You can add avocado to almost any meal
Avocados are delicious, sure, but their greatest appeal may lie in their versatility.
They’re easy to slice and scoop, require zero prep work, and have a creamy, mild taste that pairs well with a seemingly infinite amount of foods. Think whole-grain bread, tacos, eggs, veggies, smoothies, sushi, and more. They’re also perfectly tasty eaten on their own with a drizzle of olive oil and a sprinkle of sea salt.
Can I Eat an Avocado a Day?
If you love the convenience and buttery taste of nature’s fattiest fruit, it’s tempting — easy, even — to eat one every day. But is it OK?
“This really depends on what else you’re eating during the day,” says Gorin. Other factors, like your activity level and health goals, can also come into play.
At 227 calories, eating one large avocado a day can add up quickly. As a general rule, Gorin recommends eating no more than a quarter to half an avocado daily.
Faye agrees and says it’s important to exercise caution when you’re eating avocado in the form of, say, guacamole, which can be tricky to quantify in terms of calories.
“But half an avocado — which you can control — is only about 114 calories, which isn’t all that far off from fruit, so it’s a worthy caloric investment,” he explains.
If you’re following Beachbody’s Portion Fix nutrition plan, a 1/4 of a medium avocado fits in the blue container.
How to Add Avocado to Your Diet
1. Rethink your toppings
“Since the majority of fat in avocados is monounsaturated it makes them a healthful swap for foods and ingredients with a high-fat ratio,” says Jackie Newgent, R.D.N., culinary nutritionist, and author of The All-Natural Diabetes Cookbook
She recommends topping your salad with avocado instead of cheese or layering avocado slices on your bagel or baked potato instead of cream cheese and sour cream. Other tasty (and classic) ideas: add sliced or mashed avocado to soup, omelets, and veggie bowls.
2. Use avocado as a healthy swap in recipes
Give your desserts and baked goods a healthy makeover by using avocado as a substitute for certain ingredients.
For example, “Avocado can replace some or all of the oil or butter in a brownie recipe,” says Gorin; same goes for chocolate mousse and muffins.
This method adds extra nutrients to your food, while significantly reducing the calorie count. For example, two tablespoons of pureed avocado are just 46 calories, compared to two tablespoons of butter, which is over 200 calories.
You can take the same approach with savory recipes, too. Gorin suggests using avocado instead of mayonnaise for healthy deviled eggs; you could also use it as the base for a vegan cream sauce, hummus, or salad dressing.
3. Mix avocados in smoothies
“To help blunt a blood sugar spike, toss some avocado cubes in the blender with fruit smoothie ingredients,” suggests Newgent. Your smoothie will get a thick, creamy texture thanks to the avocado, and the combo of healthy fat and fiber will help keep you satiated for hours.
Make sure to check out the recipes in this newsletter for some tasty avocado goodness to try.
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 New Program! 2B Mindset: a No Diet, Zero Exercise Weight Loss Solution
2B Mindset is a weight loss program and breakthrough new way of eating that will have you feeling full and satisfied instead of hungry and deprived. No more counting calories or points, measuring food, or cutting food groups. You get to eat the foods you love and live your life. You will learn what to eat and when for your body and your weight loss goals, but what makes this program really unique is that it will change your mindset and help you conquer some of the underlying reasons you've struggled to lose the weight and keep it off.
“You can lose weight happily,” says creator Ilana Muhlstein MS, RDN (Registered Dietitian Nutritionist), who lost 100 pounds herself — and kept it off — using the 2B Mindset principles. She’s helped thousands of others lose weight through her private practice in Beverly Hills and a clinic at UCLA, and she’s sharing her favorite tips, tools, and strategies to help you achieve their weight-loss goals while living life to the fullest.
What is 2B Mindset All About?
2B Mindset is Beachbody’s first nutrition-based program. But it’s not a “diet.” It’s about changing your relationship with food and changing your mindset.
“It finally hit me that what ‘diet’ really means is deprivation. That was when I realized that any eating program based on deprivation would never work for me,” Ilana says. “I’ve always loved food and I love to eat large portions. What I needed was a diet that would let me eat and feel satisfied, while still helping me lose weight. There was no diet on the market like that — so I decided to create it myself.”
If you check out Ilana’s Instagram, you’ll get a pretty good feel for what she means!
- You can still have BIG portions of food.
- You’ll still be able to eat everything you love.
- There’s nothing you “can’t” have.
- And you’ll still lose weight!
How do I know if it’s right for me?
2B Mindset is for EVERYONE, because it is about developing a healthy relationship with food. This program is for you if:
- you struggle with cravings.
- you’re an emotional eater.
- you want to lose weight and maintain it
- you can’t exercise.
- you’ve tried dieting and failed.
- you’re working out and still not losing weight.
What will I get with 2B Mindset?
Let’s talk about the intangibles. Sure, you'll get some getting started booklets, progress tracker, water bottle, and a few other things when you sign up. But let’s talk about the BENEFITS, the things that “diets” can’t provide.
- Strategies for real situations (restaurants, parties, etc.)
- Advice to overcome common weight loss challenges
- You’ll learn nutrition basics from a REAL dietitian
- Discover plenty of new, delicious recipes
- You’ll get simple grocery shopping lists
- There will be time-saving tips for meal prepping
- Along with so much more!
Are there any 2B Mindset workouts?
Nope! There is absolutely no exercise required. That doesn’t mean that you shouldn’t or can’t work out, it just means that working out is a bonus!
“The 2B Mindset addresses the number one issue with weight loss and weight management — food. Exercise is critical for living a healthy, functional life, but as they say, abs are made in the kitchen — and that’s the problem I designed the 2B Mindset to solve,” Ilana explains.
If you DO want to work out while using 2B Mindset, talk to me and we can figure out the best fitness program for you.
How long is the 2B Mindset program?
It’s time to get things straight — there’s NO time-limit for this program. Unlike 21 Day Fix or 80 Day Obsession, there’s no end date. That’s because it’s a lifestyle change, not a diet or a fitness program.
There may come a time when you feel like you don’t need the videos from Ilana for advice, or you can stop using the tracker sheet provided, but that mindset doesn’t end. It’s something that you will continue on with in your day-to-day life, not because you HAVE to — because you WANT to!
So how is it so different from dieting?
The main focus of the program IS NOT on the food itself, it’s on your mind. Most diets aren’t sustainable. They deprive you, they make you say “no” which makes you crave those foods even more!
- You’ll never feel like you’re starving
- You won’t be counting calories
- There’s no such thing as “cheating”
- You’re encouraged to say YES to food
What’s the difference between this and the Portion Fix containers?
Well, first, there are no containers. I know. Ever since 21 Day Fix launched, the majority of our programs have been based around the Portion Fix containers — and they work great! This is simply a different approach to eating, and the results are speaking for themselves with Ilana’s clients and test group participants. Here is how the plans differ:
- 21DF: External controls (containers)
- 2BM: Internal controls (mindset)
- 21DF: Highly structured meal plan
- 2BM: Flexible eating
- 21DF: Portion-control eating rules
- 2BM: Plate-visualization
- 21DF: Calorie/macro based
- 2BM: Nutritional & behavioral guidelines
 What results can I expect to see?
As with anything, you get back in proportion to your effort, and Beachbody gives the standard disclaimer about results not being guaranteed. I can tell you that people are getting great results, some have lost more than 80 pounds. Once you master the 2B Mindset, it’s yours for life. Losing the weight and keeping it off will be second nature — it will be your new reality — and food will forever remain an enjoyable part of your life.
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 Purchase Options for 2B Mindset - Save $20 in May!
First let me say that it is NOT included with your EXISTING Beachbody On Demand membership if you have one. It's sold separately, as it's not a fitness-based program, it is 100% nutrition, and there will be a new online section on BOD for nutrition.
During the initial release in May, the tracking app for 2B Mindset will not yet be available, so Beachbody is offering a $20 discount! Everyone who purchases in May will automatically get the app when it comes out in June.
During May, you can get the base kit of 2B Mindset for just $99.
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Although Shakeology is not required with 2B Mindset, it is HIGHLY recommended. Shakeology is not a protein shake, it's a nutritional supplement containing over 70 superfoods. It fills you up, feeds your body all the vitamins and minerals it needs to be healthy. It also will satisfy those sweet cravings with a delicious shake that tastes like a dessert. Shakeology's regular price is $130, but with the 2B Mindset & Shakeology Challenge Pack, you get it for just $61, a savings of 47% over purchasing them separately!
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Because 2B Mindset is a nutrition program, exercise is not required. HOWEVER, it is considered extra credit and we all want to have the best results possible! Even if you can't exercise now, you will eventually want to incorporate it as part of your healthy lifestyle. This Challenge Pack offers a full year membership to Beachbody On Demand, which gives you full access to all of their exercise programs plus original programming for just $40 more! It's like Netflix for fitness. You can stream everything right to your phone, tablet, computer, or tv, with programs for all fitness levels.
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 Join the Exclusive 2B Mindset Test Group!
If you become a Team Beachbody Coach along with buying any of the packs listed above, you will get access to Ilana Muhlstein's Exclusive Coach Test Group for 2B Mindset, as well as save 25% on all future orders of Shakeology. Contact me for more information!
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 Chunky Rainbow Salsa
Serve with baked corn tortilla chips, eat it as a side salad, or spoon it onto grilled fish, chicken, or pork chops. Want to make it spicy? Add finely chopped jalapeño or habanero or sprinkle with cayenne powder.
Yield: 8 servings, about ⅓ cup each
1 medium tomato, coarsely chopped
1 medium green (or red or yellow) bell pepper, coarsely chopped
1 medium mango, peeled, cut into ¾-inch cubes
1 medium red onion, coarsely chopped
3 fresh cilantro sprigs, finely chopped
2 Tbsp. fresh lime juice
1 medium avocado, cut into ¾-inch cubes
Combine tomato, bell pepper, mango, onion, cilantro, and lime juice in a medium bowl; mix well. Gently fold in avocado. Serve immediately.
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 Mint and Avocado Green Smoothie
Creamy avocado and refreshing mint are the two magic ingredients in this green smoothie. It’s thick, rich, and is sure to fill you up in the morning or get you through an afternoon energy lull. A scoop of creamy Vanilla Shakeology and a handful of emerald green spinach make this a super healthy snack you’ll want to add to your routine.
1 cup unsweetened almond milk
1 cup ice
1 scoop Vanilla Shakeology
½ cup raw spinach
¼ medium ripe avocado
2 Tbsp. fresh mint leaves
Place almond milk, ice, Shakeology, spinach, avocado, and mint in blender; cover. Blend until smooth. |
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