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
Cize + 3 Day Refresh + Shakeology challenge pack, AKA the “I need my butt kicked and I want it now” deal: http://teambeachbody.com/shop/-/shopping/BCPCZ3DR205?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.
Once again in an attempt to prove why we can’t have nice things, one of the other pieces of the article I quoted in my last post talked about how dark chocolate may not necessarily be all that great for you either. I am well known among my friends, family, co-workers, and fitness community for saying “I eat very healthy, but you’ll have to pry the chocolate out of my cold, dead, rotting fingers.”
And I am totally serious. 😀
Granted, on one hand, one must not overdose on anything–especially anything that’s sugary and calorically dense. But on the other, I can’t help but feel that there’s a great deal of scaremongering as click-bait to take advantage of people who are already neurotic about food. Every couple of days I get emails titled things like, “Why exercising makes you fat”, “Why drinking water makes you fat”, “Why cardio makes you fat”, and am expecting the next one to be titled, “Why merely breathing dooms you to be fat, you fatty fat fat person”.
Chill. The. Hell. Out.
There’s this unnecessary struggle in a culture that wants it both ways. We can’t be sedentary and consume twice as many calories as needed and expect to be healthy. At the same time, we can’t obsess over every crumb we put into our mouths until we develop an eating disorder. The phrase “clean eating” is constantly thrown around, but it’s become a nebulous term without a clear definition. People are told “Avoid processed food”, but technically nearly everything is processed to a certain extent, so that’s meaningless too. “Avoid chemicals”, some say, but once again, technically EVERYTHING is a chemical and is composed of chemicals so this is once again meaningless. “Appeal to nature” is a logical fallacy which is oft used by the health and fitness “experts” to scare you into buying their product, book, what-have-you. Don’t buy into it. Don’t try a fad diet or think that you have to eat in an unnatural, highly restricted, and limited way in order to be healthy. Use common sense and good judgment.
People fail at “diets” because they see them as the following:
“Clean eating” is about eating reasonably healthy 80-90% of the time and enjoying yourself the rest of the time. It’s about making changes in your habits you can feel comfortable and content maintaining for the rest of your life. People need to develop a healthy relationship with food and learn how to enjoy it in moderation without either feeling deprived or starved. Food is fuel, but it can be tasty fuel.
This is one of the many reasons why I tell people over and over again: any diet which vilifies any of the macronutrients: fats, carbs, or protein, avoid like the plague. All are required in your diet in varying amounts in order to have a balanced meal plan. So when you hear “Carbs are evil”, “fat makes you fat”, run, just run. Neither “advice” will help you to be healthy and will actually harm you in the long term.
And enjoy your chocolate (in moderation). 😛
Side note: one of the sanest reads I’ve found in a while on the subject is called The Lean Muscle Diet: A Customized Nutrition and Workout Plan–Eat the Foods You Love to Build the Body You Want and Keep It for Life! A lengthy title but a worthwhile read. Regardless of whether or not you are vegan or paleo (and the book discusses both), it’s invaluable. It discusses in depth how to eat for fitness in a sensible way that you can maintain indefinitely.
Looking for more support for your health and nutrition? Create a free account and contact me.
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!
I was invited to participate in Raise.com’s “Summer Fit” campaign. Summer is honestly my favorite season. I love the sun, the heat, and the opportunity to visit my favorite beaches.
I spend a good chunk of time outdoors in the summer. I love going out for morning runs, long walks into Cambridge and downtown Boston, and spending time walking along the beach.
One of the places I like to visit in the summer is Hampton Beach. The trick is to get there early enough to be able to get a parking spot. Once that’s secured, I spend much of the day walking along the beach and on the boardwalk:
I try to soak up as much vitamin D as possible–given plenty of spray on SPF 100, of course–before the winter months hit New England.
Here are my list of summer must-dos and haves:
- Sunblock! I am a fair skinned, freckled redhead. I forget sunblock and I burn VERY badly, very quickly.
- Water! You should be drinking at least half of your body weight in ounces of water daily, and in hot weather and exercise this needs to be upped.
- Electrolytes! Following the above, getting your electrolytes in is a good idea. You can buy special water for that or additives to put in your water.
- Getting outside! I go for walks during my lunch breaks at work; it gets me out of my chair and active besides.
- Morning runs! Better than caffeine and there’s just something about being outside in summer mornings which is so refreshing.
- Long walks! I hit the farmer’s markets, stores, window browse, beaches, you name it.
- Good footwear! Wearing the appropriate footwear for either walking or running is crucial.
- Fresh fruit and veggies! Take advantage of the the summer season and hit up your local farmer’s market for good, fresh produce which is good for you.
- Playlists! I take my iPod Touch wherever I go and have some great playlists to keep my energy level up.
Raise.com is a marketplace to buy and sell gift cards for all of your fitness needs. They offer branded gift cards on their site to help you with your workout purchases–whether it be for gear, clothing, footwear, or even technical gadgets. Go check them out!