The 3 Day Refresh program is a nice, clean jumpstart to getting back on track if you’ve been mostly on your butt, been on vacation, been eating badly for a while and need to get back into gear. If you are already eating healthy, are working out often, this program may not be for you. But it’s definitely for someone who feels like they’ve been chomping down on too much bad food and their stomach just needs a break:
3 Day Refresh + Shakeology Challenge pack: http://teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=38957
The exercise for people who either hate cardio, love dancing, or both. I absolutely love this workout and it’s currently rivaling Les Mills Combat for my fav Beachbody workout program ever. It’s a great and fun way to get moving regardless of how fit you currently are and what your fitness goals happen to be.
Cize + Shakeology challenge pack: http://teambeachbody.com/shop/-/shopping/BCPCZ160?referringRepId=38957
And for a VERY VERY limited time only (I understand that the discount only goes until August 12th):
Imagine a workout plan that comes with an easy to use, intuitive way to eat that doesn’t count calories, doesn’t worry about macros, and doesn’t deprive you of your favorite foods. Chocolate is allowed! I especially love this plan because it teaches all about portion control over deprivation, starvation, and restrictive eating habits which are unsustainable, difficult to maintain in the long term, and ultimately Do Not Work.
The 21 Day Fix comes with color coded containers for different foods and portion sizes, instructions on how to use, and workouts plus a workout schedule for you to use.
Honestly, even once this deal ends I will still recommend this challenge pack as a serious bargain for people looking to manage their fitness goals and lifestyle.
21 Day Fix + Shakeology challenge pack: http://teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=38957
Each fitness challenge pack comes with the following:
- A month’s supply of the Shakeology flavor of your choice (I recommend vegan chocolate, especially with either PB2 or peanut butter!)
- Entry into the August challenge group which I run in a private group on Facebook! Workout with others like yourself and get both the motivation and accountability you’re looking for
- FREE trial to club membership in Team Beachbody, which gives you unlimited streaming workouts on demand for your computer, tablet, phone, Roku, Amazon Fire, Chromecast, you name it! The regular cost is all of $2 per week. Better than Netflix. 😉
- FREE fitness coaching from me! I am certified in personal nutrition, P90X, and INSANITY, have my own story to tell, and love helping out others with their fitness goals.
- 30 day money back guarantee! Seriously, if you try this for 30 days and decide it all sucks, Beachbody will give you your money back.
After I posted this link from Shape.com about how peanut butter isn’t a health food on my Facebook page “If a geek can get fit, so can you”, there was a great deal of weeping and refusal to let anyone take away their tasty treat. As a lover of this substance myself, it occurred to me that there needed to a balanced follow-up to explain why peanut butter can and cannot be healthy.
Problem #1: most jarred varieties of peanut butter add all sorts of sugars and gunk to it. You’ll see things like honey, molasses, corn syrup, and all kinds of nonsense that peanut butter just doesn’t need. You don’t need to add all of these sugars to peanut butter and it tastes quite nice without it.
Solution: Read labels and only obtain peanut butter which at most has two ingredients: peanuts, and maybe salt.
Problem #2: While peanut butter can be a reasonable source of protein, 70% of its calories are from fat. Fat is 9 calories per gram, which makes peanut butter fairly intense in terms of calories. A serving of peanut butter is two tablespoons, which is around 200 calories. You can easily by not measuring accidentally eat an additional 200-300 calories per day from underestimating how much peanut butter you’re eating.
Solution #1: enjoy peanut butter in moderation, learn what a serving size looks like. A little bit won’t kill you. And if it fits your macros, all the better!
Solution #2: look up a product called PB2. It’s a powdered peanut butter that has had a lot of the fat extracted from it. I enjoy a tablespoon of it with my chocolate vegan Shakeology. It’s only 45 calories and adds an additional 5g of protein to my smoothie. Very tasty! 🙂
So in conclusion: enjoy your peanut butter, but know how much of it you’re eating and what’s in it other than just peanut butter.
Want more fitness tips? Sign up for free here: http://free.fitgeekfitness.com
Okay…first of all, a confession: it did NOT hit me until the coach summit that the byline for Cize “the end of exercise” was a pun.
Cause you know…exercize.
Anyway! Cize is a really awesome dance cardio program designed to just get you moving your body and enjoying yourself. It’s good for all fitness levels from the beginner to the advanced “I just came off of Shaun T’s Insanity”.
It’s now on sale on my site, and I’m starting a Cize fitness challenge group next month! Here are the links to get more info/purchase:
- Cize challenge pack (includes 30 day supply of your choice of Shakeology plus a 30 day trial to Team Beachbody including unlimited streaming workouts): http://teambeachbody.com/shop/-/shopping/BCPCZ160?referringRepId=38957
- Cize deluxe package: http://teambeachbody.com/shop/-/shopping/CIZEDeluxe?referringRepId=38957
- Cize base package: http://teambeachbody.com/shop/-/shopping/CIZEBase?referringRepId=38957
If you don’t already have a coach and you purchase a program from me, you are automatically eligible to join my Cize fitness challenge group in August!
Here are the details:
- I will be coaching a group of people in a private Facebook group online
- I will be available for any questions or problems you may have, including tips on eating right and healthy without deprivation and torture
- The group will run for 30 days starting August 1st
If you’re interested in learning more about what fitness challenge packs are currently on sale for the month of August, check out this post.
Here’s the preview video for Cize:
I spent the entire weekend in bed with the stomach bug from hell after missing out on a LOT of sleep in the past week. Did I workout? Hells no! I rested, drank fluids, and spent time watching Buffy and Veronica Mars marathons. My kitties were incredibly upset at my absence and I owe them a kitty cuddle movie night, but I badly needed the rest. No workouts for me!
Whether or not you should workout when you’re sick depending on a few things:
- What the illness is and its symptoms
- How severe the illness is
- The type of workout you’re looking to do
Here’s the problem: the same system that helps your body to fight off a cold or a bug is the same system aids in recovery during and after a workout. To tax it would be the same thing as overtraining and would produce the same results. It would also potentially prolong the illness and make it even worse.
If you’re fighting allergies and/or sinus issues, I’ve found that getting the blood circulating helps to clear the passageways and boost the immune system. The key is to listen to your body and not overdo it. I used to spend all winter with sinus and ear infections until I began working out regularly, now I hardly get them at all. I now average getting sick only 1-2 times per year as opposed to several times, especially during the winter. So exercising can be a preventive measure as well provided you are NOT overtraining and are taking care of yourself, getting plenty of rest, etc.
However, if you have a genuine bug with a fever, vomiting, upset stomach, GI issues, etc., you are far better off taking a rest day or two and going easy on yourself. I had a temperature of 101 and the bathroom became a frequent companion, which meant no, no, no workouts. None. I burned all of 1500 calories on Saturday by lying down all day and I had to suck it. So must you!
I am personally the sort of individual that once I get run down for any reason for a few days: lack of sleep, stress, etc I can pretty much expect that if I don’t nip it in the bud soon, my immune system will be compromised and my chance of illness is heightened. So get your zzz’s, take a rest day every so often–even if it’s an active rest day that involves walking or yoga–and remember that rest and recovery is just as important as working out.
I’ll leave you all with this handy image of a list of when NOT to workout, when it is okay, and what forms are good:
Here are the fitness challenge groups I have going on RIGHT NOW:
PiYo – free shipping until August 11th!
PiYo is a fantastic program by the creator of TurboFire, Turbo Jam, and ChaLEAN Extreme which combines yoga, pilates, and strength training. As of this blog post, I’m halfway through the program and LOVE it! Learn more about PiYo here.
The 3 Day Refresh program is a great way to jump start nutrition goals, recover from bad eating habits or a weekend binge, and more! And with NO starvation, juicing, or any of that crap. Learn more about 3 Day Refresh here!
Body Beast – on sale 40-50% off!
Body Beast is a terrific strength training program for people looking to gain muscle, shed body fat, and more! Learn more about it and the huge sale on all Body Beast products here.
Brazil Butt Lift – on sale 33% off!
I absolutely love this program and can’t say enough good things about it. It’s dance, it’s cardio, it’s strength training, and it gets RESULTS. It also prepared me for the Insanity program. 😀 Check out more about it and the sale here.
Focus T25 – fitness challenge pack on sale for month of August!
This is Insanity in 25 minutes. Insanity is no joke, but the workouts can be lengthy. Eliminate the excuses and get this workout! More info here.
10 Minute Trainer – fitness challenge pack on sale for month of August!
Can’t do 25 minutes? How about ten? This is an easier version of P90X in 10 minutes; in fact I’ll call it P90 or Power 90 in 10 minutes. Totally doable and gets the results you’re looking for. Learn more about it here.
As you can see, I have a little something for everyone. I even have a purely nutritional fitness challenge group which focuses on drinking Shakeology to get your daily dose of dense nutrition and clean eating, so if you don’t know where to start I recommend joining me there.
The steps to join one of these challenge groups is as follows:
- Buy one of the programs from me through the links in this blog post
- Add me to your Facebook if you don’t have me on there already: http://www.facebook.com/andreaberman
Once I see you’ve done both, I will add you to my private fitness challenge group on Facebook where you and others will help to motivate each other and keep each other on track!