Who's Ready for a Little Shake and Cleanse?

I don't know about you, but after a long holiday weekend - during which I fully enjoyed lots of Fun, Family, Friends, and FOOD - my body is ready to get back into the fitness-feel-good-groove; and, in my opinion, there's no better way to do than by doing my monthly 3 Day Shake and Cleanse.

The 3 Day Shakeology Cleanse is a healthy, gentle, and nourishing cleanse.  I use it to help me maintain my weight, but it is also an excellent way to jump-start your weight loss, kick you off a weight loss plateau, and to nourish your body with all that Shakeology goodness.

You can do the cleanse with your own supply of Shakeology - which is really the most affordable and convenient way to do it.  You can order you monthly supply of Shakeology by clicking here.

You can also order a 3 day cleanse kit from me by sending an email request to: drbaska@yahoo.com. I can usually get them out the door same day! 

Take a look at this video I made when I did my FIRST Shake and Cleanse!

3 Day Shake and Cleanse Instructions

3 Shakeology shakes per day

2 cups of green tea per day

1 or 2 pieces of fruit per day (used as snack or added to one shake)

1 salad for dinner—includes 4 oz. grilled/baked fish or poultry and a variety of veggies – go light on the starchy ones (i.e. peas). No cheese, eggs, nuts, croutons, etc.

No dairy or extra sugars (this includes almond and soy milk)!

Drink at least 64 oz. of water every day

Only use low-fat dressings, and go easy on the salt and/or pepper to taste

Daily Regimen:

1 cup of green tea to start the day

Breakfast: 1 scoop Shakeology (140 calories) 1/2 cup of fruit (60 to 90 calories)—optional Ice to taste 8 to 10 oz. of water

Snack 1 (85 calories): 1 piece of fruit (apple, pear, orange, banana mango, etc.)

Lunch: 1 scoop Shakeology (140 calories) Ice to taste 8 to 10oz. of water 1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner) 1 scoop Shakeology (140 calories) Ice to taste 8 to 10 oz. of water

Dinner: Salad with grilled white fish or poultry (roughly 340 calories) Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry) 2 tablespoons of dressing—no more (light balsamic, or non fat, low sodium choices would be best)

Wonderings of a Wandering Weekend Runner

I call myself a "weekend runner" because, while I don't just run on weekends, I pretty much run no more than once a week - if that.  So, I consider myself a novice at all this.  Lately, as I've been hitting my groove, I find that my mind starts to wander and I start to wonder about many things...Like, "Why I could never really run before?" Like, "Why are my feet no longer getting blistered?" and so on.  And, since I've lately increased my distance, I've been able to come to some conclusions that I thought I would share, in case any of you reading this are also "weekend runners".

1. Proper footwear make a big difference! I used to run in my cross trainers, but I found that, even though I'm only a "weekend" runner, I did need to invest in a pair of proper running shoes. I also purchased some running socks - super cushiony insulated socks.  My feet are oh so happy now during my runs.  No more burning on the bottom of my feet or blisters on my heels!

2. What goes up must also come down! Most likely those hills you are enjoying running down, you  will either encounter again going up on the way back, or they will have an uphill counterpart along the way. You don't usually run straight down into a ditch.  You do have to somehow get out of that you know!

3. Go to the bathroom before you start! I know, I sound like a mom (which I am!). But, from a pratical perspective, when you have to stop for a squat, it really messes with your rhythm and your time. 

4. Turn up the Tunes! I can't believe I've been attempting to run all these years without tunes! Statistics show that running to upbeat tunes actually helps you increase your pace and distance. And it sure makes the time go by faster.  And no bothersome ear plugs for me - I just stick my iPhone into my jog bra and away I go! (I know, I'm weird that way, what can I say!)

5. Use some Tools! I started using the MapMyRun app to track my distance and pace, and I'm so much more motivated! I had tried to map my route by driving it in my car for mileage, and using my stop watch for time, and then doing some kind of math to figure out my pace. But take it from my the app is much more accurate. And if I want to add a couple of extra cul-de-sacs, I know exactly how much additional distance that added.

6. Set a Goal! By using my tools, when I start out, I now know exactly what I want to accomplish, and it's measurable. Maybe I want to run the same distance but at a faster pac. Maybe I want to go from 5.27 miles up to 6.  Having a measurable goal helps me to push through the pain!

7. Run Agains the Traffic! Yes, this actually crosses my mind each time I encounter an oncoming vehicle. I'm thankful that I learned this rule somewhere along the way, especially with all this distracted driving we have going, because afterall, I really do prefer to see if someone is about ready to mow me down rather than be surprised by that!

8. Temperature is Important! I'll admit it - I used to think the point of running outdoors was to get a tan; thus, I'd hit it around 2:00 pm on a sunny summer day....and then I would wonder why running was so dang hard!  Now, I truly appreciate a nice 50-60 degree morning - dressed in a layer or two so I can shed them along the way.  Now, I'm running to meet my goals - not to get a tan!

9. Pay Attention to Your Body! I do a lot of other fitness activities, so I don't have time for injuries. Thus, I find myself really focusing on proper technique - running heel toe, not slapping my feet to the pavement, not pronating inward. And face it, on those distance runs, what else have you got to do but think about stuff like that?

10. Running is Mental Sport! I used to wonder why running was so hard for me; afterall, I was in good shape - I could do step aerobics all day.  Well, I did learn that running takes a certain type of lung endurance that I did need to increase, but I still struggled to get thru a run. So, I started focusing on my body: Was I really at my max? How winded was I? Was I tired or just physically or mentally? What I realized is that my body was good - it was my mind that was in doubt! 

So, now when I run, I try to keep my mind occupied - by listening to my tunes, by paying attention to my technique, and by drafting out blogs like this one that capture all the wandering wonders of this weekend runner!

I Said "Yes" to My Dream - and Ended up Sweating on the Beach!

After two weeks home from my Atlantis vacation, I'm still riding the wave of adrenaline, inspiration, motivation and enthusiasm that was so prevalent on this trip.

You see, this was no ordinary Atlantis vacation - this was a vacation I won, from Beachbody, for achieving certain goals as Beachbody Coach. I got to take my family; I got to meet and hang out with other top Beachbody coaches from around the country....AND....I got to work out LIVE every morning on the BEACH with SHAUN T, LEANDRO CARVALHO and TONY HORTON.  Check out this clip of our Insanity workout in the sand:

Not everyone would get excited about going on a tropical vacation and choosing to get up for 2 hours of sunrise workouts every day - but I know those of you reading this get it!

It was funny, because even though the agenda said the workouts would be on the beach, we thought surely they couldn't mean on the beach - like, in the sand. They did. They said to bring your own towel, and we thought that meant a hand towel for wiping ourselves off. No, they meant a full size towel in case you didn't really want to lay your sweaty body down in the sand for push ups, stretches or child's pose.
     

We got out there each morning, just before the sun rose, sporting our shirts or jackets in the cool morning air; yet we quickly learned that once that sun came up, the less you had on, the more comfortable you would be. Oh, and we also learned that 2 hours of working out in the early morning sun requires a good sweat-proof sunscreen unless you want to be too burned to enjoy Atlantis' water delights later in the day.

And to top it all off, each morning, we were served freshly made Shakeology after our workouts! Paradise indeed!

Both my daughter and my husband did most of the workouts with me (2 each morning) and I asked them if they have ever been so exhausted on a vacation before. We all happily agreed that despite the very sore muscles and the intense desire to take a nap mid-day, we had truly had the time of our lives! We all came back with a renewed commitment to our healthy lifestyles, to our Beachbody family and the wonderful Beachbody coaching opportunity, and, best of all, to our family! (I believe that the family that sweats together, stays together!)

Six months ago, I would never have dreamed this would be my life. Just goes to show how saying "Yes" to an opportunity - "Yes" to your dream - can change your life.

Diet and Exercise Tips I Learned from Shaun T

This past weekend I had the amazing opportunity to do a LIVE workout with Shaun T - creator of Insanity (currently the #1 Infomercial), Hip Hop Abs, Rockin Body, etc. I've done all of his workouts and he has truly changed my body as well as the way I approach fitness.

Of course, me being me, I had to secure myself a spot on the very front row where Shaun T could literally fling his sweat on me.  If you've ever done Insanity, you know that the warm up alone is no joke.  It's no different in a live workout. Very soon into the warm up, I knew that I was going to be hard pressed to keep up the pace, but yet, I had to.  Shaun T was literally looking  me in the eye! Shaun T's advise to us before the workout

I've often wondered what it would be like to workout LIVE with celebrity trainers like Shaun T, Tony Horton and Chalene Johnson.  Would the live experience push me harder?  Well folks, the answer is YES!! 

The workout was amazing - and just like in the Insanity videos, the whole room literally collapsed onto the floor in a mind-numbing, body aching, very sweaty mess of a heap of humanity.  We all LOVED it!! 

So after the workout, we had a Q&A session, and Shaun is just as real as can be. He's sweet, humble, funny and just a real guy.  The question I asked is one I seem to be getting a lot from my own clients.

I asked, "What do you say to people who tell you they are doing Insanity or TurboFire, etc, and swear that they are 'eating right' but not losing weight? I mean, there is just no way you could do Insanity, by the book, and eat 'right' and not lose weight!"

Shaun T said that first of all, people tend to go into a new workout program "cold turkey". They say they are going to start this program and, at the same time, completely change how they are eating - cutting out all the "bad" stuff, limiting their calories, etc.  Gung Ho!  Right?  They may stick to it for a couple of weeks, then they burn out.  The first time they "fall off the wagon", they determine they are a complete failure and throw in the towel. OR, they may resolve to "dig deeper" and cut back their calories even more or add in extra workouts to make up for the damage they did.

Shaun recommends that you take a gentler approach.  He says, "If what you are eating makes you miserable, you're not going to stick to it." Instead of depriving yourself of everything you enjoy eating, incorporate some of those things into your new healthier eating plan, but in moderation. If you like peanut M&Ms (as Shaun T does!), allow yourself one small single serving bag each week. Like pizza? Have one meal with 1-2 slices. 

According to Shaun T, if your diet is 80% focused on eating healthy foods, you can allow yourself 20% of your indulgent foods.  I don't know about you, but I like this and it makes total sense.  One serving of M&Ms over the course of a week's time is not going to set you back.  It's just not.  It takes 3500 extra calories to add an extra 1 pound to your body. A 250 calorie bag of M&Ms is not going to do it.

Another mistake Shaun T said people make is eating too few calories.  They get all gung ho on their new regime and severely limit their calorie intake.  Doing this ON TOP of starting a new workout program, is a double whammy to your system.  Number one, if you're not giving your body enough fuel, or the right kind of fuel, it will NOT be able to perform the workout program effectively - it won't be able to workout hard enough, long enough, etc. In addition, your body has a protective mechanism - so if it thinks you are starving it, it will do everything it can to hold on to its fat!

Don't make the mistake of thinking less is best.  Follow the recommended calorie guidelines that come with your workout programs, or use an online tool, like www.myfitnesspal.com, to help you determine how much you should be eating.  Listen to the experts!!! 

If you have weight to lose, and you're not losing it, and you're doing a program like Insanity or TurboFire or P90X, there is no problem with the program folks.  The problem lies in something you are doing, or not doing.  Be honest with yourself, and if you  need an objective opinion, that's what I'm here for!  You can email me at drbaska@yahoo.com or contact me at www.debsfitgroove.com.

As for my LIVE workout with Shaun T - the last part of our workout was abs. As you may know, Shaun T doesn't go for crunches and sit ups - what he does is far worse!  And, he decides to plop his fine, sweaty self, down on the floor next to ME to finish it off.  So now, I can say that I've been on the floor with Shaun T, moaning and groaning, our sweaty bodies just barely touching...but I can also tell you, I was so focused on getting through what I was doing without crying, that I really didn't get to truly appreciate the moment!  Oh well...there's always the Bahamas!!! 

Why the Scale Goes Up When You Start a New Workout

This is such a common question that people ask after they are in their first or second week of a new workout program. Most people start a workout program to lose weight and to tone up, but fear not, this is common and normal. It is not a weight gain but just a temporary increase on the scale.

First off, don’t think that you are doing anything wrong. That is a common misconception and people tend to think they need to cut major calories to lose the few pounds they gained. There can be some obvious and not-so-obvious reasons you’re gaining weight.



QUESTION? ARE YOU/WERE YOU SORE??

If you answered yes to this read on! Chalene Johnson wrote a great article about this very topic. She says that when people start a new workout program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated, become discouraged and quit!  DON'T QUIT!

And most people don’t know that when your muscles are sore, you tend to retain water to help repair the muscle tissue. Water retention can increase those pounds.

MUSCLE IS MORE DENSE THAN FAT
Muscle is more dense than fat, but it takes up less space. That means, if you gain muscle, your scale weight may go up even as you’re slimming down. It’s normal to lose inches rather then weight. (I personally would rather lose the inches since it is a visible change). So don't just rely on the scale. TAKE YOUR MEASUREMENTS!!!  If you’re losing inches, you’re on the right track. And be sure to TAKE PICTURES!!! Do this every 30-60 days to track your visual progress. When you see yourself every day, you do  not notice the changes in your own appearane. Photos will truly tell your story!

If you’ve measured yourself in different ways and realized you really are going in the wrong direction,  you may need to make some small changes in your diet to see better results.  Eating too many calories, as well as too many calories, will also impede your weight loss. progress.

If you have questions, that is what I'm here for!  Please contact me and I can help you put together an effective plan of action!