Keep moving….it doesn’t happen overnight! Tips to make exercise a habit.

May15
2012 Leave a Comment Written by Robin Bonswor

Be not afraid of going slowly; be afraid only of standing still.
~Chinese Proverb

Fitness habits do no happen overnight. From what I have read it can be anywhere from two weeks to two months.

So with that being said, it can be a slow process. One that requires us to keep moving and stick to the plan. Below are some exercise tips that you can try to help make exercise a habit in your healthy life.

1. Just do it.
Give it 5 minutes….start whatever “it” is (walking, class at the gym, in-home workout) and give it five minutes. After you are five minutes in, you will feel better and will be motivated to finish! This is one of the reasons I believe in exercise programs I can do at home. It’s easy to start that five minutes with out having to “get ready” to go to the gym or go where ever you will do your exercise.

2. Make it a priority.
This means it is not something that is negotiable. I believe in thinking of it as if it was a doctor appointment. (Hey, it will probably prevent you from having to have doctor appointments later in life.)

3. Make it the first thing you do each day.
For me, if I don’t do my exercise first thing in the morning, it is the first thing that gets pushed aside when other things come up later in the day or when I am too tired later in the evening.

4. Have an accountability partner.
It can be a spouse (if they will hold you to it), a friend, a colleague or maybe a child. Ask this person to hold you to your goals-exercise, nutrition, etc. Report in to them (and maybe it is mutual). Let it be okay for them to call you out if you haven’t reported. Knowing that someone is watching will keep you motivated. Do you need accountability? Contact me.

5. Keep track of your workouts and your progress.
I use the Team Beachbody Online Super Gym. I schedule my workouts and workout “live” online. Then I can go back and see my progress. To get access to the online Super Gym, you must be a Team Beachbody Member-either Free or Club. Click here to join.

6. Use a variety of exercise styles.
Keep from getting bored by using a variety of workouts-cardio class (TurboFire, INSANITY), resistance training (ChaLEAN Extreme, P90X), yoga, martial arts (Tai Cheng). hiking, biking, swimming, etc. Find a few things you like and then rotate to keep away boredom.

7. Make sure that you are getting enough sleep and are eating healthy.
What does this have to do with creating an exercise habit, you may be wondering. Well, if you don’t get enough sleep and aren’t eating healthy meals, then you probably will not have enough energy to exercise. Shakeology is what I use to make sure I am getting all of my nutrition and for a boost of energy (all natural, no caffeine).

Contact me to help you select a fitness program or to find out more about my next Challenge/Accountability group. For the best deal, check out the Challenge Pack which includes a fitness program and Shakeology.

Posted in accountability, chalean extreme, chalean extreme program, exercise programs you can do at home, exercise tips, exercise you can do at home, fitness accountability, fitness habit, healthy life, how to create a habit, insanity fitness, insanity program, insanity workout program, insanity workout results women, make exercise a habit, Nutrition Shake, nutritional shake, P90X, P90X for females, P90X for women, Shakeology, tai cheng, tai cheng program, turbofire program, Uncategorized - Tagged , , , , , , , , , , , , , , , , , , , , ,

Are you Summer Ready? Are you Swimsuit Ready?

May08
2012 Leave a Comment Written by Robin Bonswor

It’s crunch time people! I just got the Victoria’s Secret swimsuit catalog. Are you summer ready? Swimsuit ready?

30 days, Shakeology, your choice of fitness (Beachbody, your gym, running, etc), online, private group, me as your coach…..STARTS May 21, 2012.

Accountability is one of the key components to sticking with your program, being true to your commitment and getting results!

Ready to feel better? Look better?

Message me for info and to get in the group. Space is limited!

Posted in accountability, accountability group, beach body challenge, beachbody challenge, beachbody coach, challenge group, feel better, healthy shake, Nutrition Shake, nutritional shake, Shakeology - Tagged , , , , , , , , , ,

Beachbody Ultimate Reset – Journal Week 2 Day 5

May06
2012 Leave a Comment Written by Robin Bonswor

This is the continuation in my post from last week and the journaling of my experience with the Beachbody Ultimate Reset….

This week a new supplement was added three times per day – Detox. Well, honestly, this one is a little harder to swallow (literally) than the Alkalinize Supplement that I posted the video of last week. You mix the Detox powder into 8 to 12 ounces of water. The taste is actually very good, a little sweet, but the hard part is the grittiness. The easiest way that I have found to drink it is shaken in a shaker cup and sucked up through a straw.

So, it is now Week 2 Day 5 and my biggest realization this week is that I don’t miss meat one bit. I really don’t! I love the recipes this week and so easy to eat clean. There is prep time and that is going much quicker than week one. I also had one snack this week of a half portion of Tropical Strawberry Shakeology.

Ultimate Reset Day 10 Dinner – Quinoa Lentil Pilaf with Steamed Broccoli

Ultimate Reset Day 11 Breakfast – Fresh Seasonal Fruit Plate

I will post next week about week three. If you have any questions regarding the Beachbody Ultimate Reset, contact me. Would you like accountability and support of a coach while you do the reset? Join my May Reset challenge group – contact me.

Posted in beach body coach, beachbody challenge, beachbody coach, Beachbody Ultimate Reset, challenge group, Detox, feel better, healthy shake, how to feel better, increase energy, increase in energy, Nutrition Shake, nutritional shake, Shakeology, Uncategorized - Tagged , , , , , , , , , ,

Beachbody Ultimate Reset – Journal Week 1 Day 5

Apr29
2012 Leave a Comment Written by Robin Bonswor

Have you read about or seen the photos of my meals on Facebook? Or maybe we have talked about it since I started. Are you wondering about the Beachbody Ultimate Reset? Should you try it? How does it work? This will be the first in a series of posts journaling my progress on the Reset.

What is the Ultimate Reset?

The Beachbody Ultimate Reset™ is a comprehensive, no-starvation inner body tune-up that offers much more than the typical cleanse and detox programs on the market. The Ultimate Reset not only helps you eliminate toxins and waste gently and naturally, but it also maximizes your cellular energy production, helping your body process food more efficiently and your systems run more smoothly.*

The Beachbody Ultimate Reset is a complete three-phase 21-day mind and body program that provides everything you need to:

• Reclaim your body’s natural balance.*

• Release the harmful materials you may be storing within you.*

• Restore your system to its maximum health.*

Why did I decide to do the Ultimate Reset?

I consider myself to be physically fit and to be a generally healthy eater. I have done the following fitness programs: ChaLEAN Extreme, TurboFire, INSANITY, P90X, & P90X2. Hmmmmmm – a little obsessed? Yes, I love the Beachbody programs where I don’t have to think about what to do each day and have gotten me great results. In addition, I have been drinking the nutrition shake, Shakeology, for the last year and a half. My cholesterol got better, my energy has never been better. Love it!

So, why did I decide to do it? It’s simple in my mind. Our bodies are bombarded with toxins on a daily basis and over time these toxins build up in our bodies. The American Cancer Society states that 75-80% of cancer deaths are linked to environmental factors – such as toxins. I want these toxins that have built up in my body to be flushed out.

I also heard from those in the test group how easy it was to eat clean and naturally. I wanted to see for myself and possibly create some new healthy eating and cooking habits.

So, how is it going?

I am currently on Week One, Day Five. In addition to clean, healthy eating, the Ultimate Reset involves taking supplements. One of these is a green powder that is mixed in 3-5 ounces of water. See video below for a video of me trying the Alkalinize drink for the first time. These are all taken at scheduled times around your meal times throughout the days. Being a mom of two young ones, this took some getting used to the first couple days. My life usually revolves around what they want and need.

The biggest surprise has been that I thought I would be hungry (even starving), but this couldn’t be further from the truth. The meals are delicious and very filling! There is only one recipe in five days that I wouldn’t say I liked, but was not horrible (will just take some getting used to).

I have been sleeping very well. And, since there is no strenuous exercise allowed, I have gotten a few extra minutes, which has been very nice.

What has been the most difficult so far, and difficult is a little strong, is that I have gotten a dull headache on days two, three and four. I never get headaches so this is a bit annoying. However, I have heard that those that were used to their daily caffeine were experiencing worse headaches and some body aches. So, my dull headaches for a couple days are not to complain about.

Overall, I feel great! Happy that I have proven I can stick to it, that I am not hungry and the meals are great!

I will report on Week Two next week.

For more information on The Beachbody Ultimate Reset, contact me here or feel free to find me on Facebook.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Posted in Alkalinize, Beachbody Ultimate Reset, chalean extreme program, Fitness program, insanity program, insanity workout program, insanity workout results women, Mineralize, need more energy, never felt better, Nutrition Shake, nutritional shake, Optimize, Oxygenize, P90X for females, p90x2, Revitalize, Shakeology, turbofire program - Tagged , , , , , , , , , , , , , , , , , ,

How to Read Food Labels

Apr22
2012 Leave a Comment Written by Robin Bonswor

Go into any grocery store and you are bombarded with food labels that make claims about the food trying to beat out their competition. So much of this is marketing thought up by people to make their food seem like it is better than the other guy. I consider myself pretty knowledgeable about this and it is even confusing sometimes to me.

Below are some things that you may see on a food label that confuse you. And my attempt to clarify it.

USDA Organic Seal

Source: USDA Organic Labeling and Marketing document.

Products labeled as “100 percent organic” must contain (excluding water and salt) only organically produced ingredients and processing aids..

Products labeled “organic” must consist of at least 95 percent organically produced ingredients (excluding water and salt). Any remaining product ingredients must consist of nonagricultural substances approved on the National List including specific non-organically produced agricultural products that are not commercially available in organic form.

 

All Natural

Source: FDA

From a food science perspective, it is difficult to define a food product that is ‘natural’ because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.

 

May contain (as applies to food allergens)

This is near and dear to me because my son is allergic to milk, peanuts and tree nuts.

Source: Food Allergy and Anaphylaxis Network

The Food Allergen Labeling and Consumer Protection Act (FALCPA), which took effect January 1, 2006, mandates that the labels of foods containing major food allergens (milk, eggs, fish, crustacean shellfish, peanuts, tree nuts, wheat and soy) declare the allergen in plain language, either in the ingredient list or via:

  • the work “Contains” followed by the name of the major food allergen – for example, “Contains milk, wheat” – or
  • a parenthetical statement in the list of ingredients – for example, “albumin (egg)”

Such ingredients must be listed if they are present in any amount, even in colors, flavors or spice blends. Additionally, manufacturers must list the specific nut (e.g. almond, walnut, cashew) or seafood (e.g. tuna, salmon, shrimp, lobster) that is used.

Although FALCPA has made label reading easier for the millions of Americans living with food allergies, please continue to read all labels on all packages carefully.

 

FDA Specifications for Health Claims and Descriptive Terms

Source: FDA, Health Check Systems

The FDA also provides guidelines about the claims and descriptions manufacturers may use in food labeling to promote their products:

Claim

Requirements that must be met before using the claim in food labeling

Fat-Free

 Less than 0.5 grams of fat per serving, with no added fat or oil

Low fat

 3 grams or less of fat per serving

Less fat

 25% or less fat than the comparison food

Saturated Fat Free

 Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving

Cholesterol-Free

 Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving

Low Cholesterol

 20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving

Reduced Calorie

 At least 25% fewer calories per serving than the comparison food

Low Calorie

 40 calories or less per serving

Extra Lean

 Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood

Lean

 Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood

Light (fat)

 50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)

Light (calories)

 1/3 fewer calories than the comparison food

High-Fiber

 5 grams or more fiber per serving

Sugar-Free

 Less than 0.5 grams of sugar per serving

Sodium-Free or Salt-Free

 Less than 5 mg of sodium per serving

Low Sodium

 140 mg or less per serving

Very Low Sodium

 35 mg or less per serving

Healthy

 A food low in fat, saturated fat, cholesterol and sodium, and contains at least 10% of the Daily Values for vitamin A, vitamin C, iron, calcium, protein or fiber.

“High”, “Rich in” or “Excellent Source”

 20% or more of the Daily Value for a given nutrient per serving

“Less”, “Fewer” or
“Reduced”

 At least 25% less of a given nutrient or calories than the comparison food

“Low”, “Little”, “Few”, or “Low Source of”

 An amount that would allow frequent consumption of the food without exceeding the Daily Value for the nutrient – but can only make the claim as it applies to all similar foods

“Good Source Of”, “More”, or “Added”

 The food provides 10% more of the Daily Value for a given nutrient than the comparison food

Sign up for my newsletter or contact me to get my tips on nutrition, fitness and health success. Click here for more info on the healthiest meal of the day!

 

 


Posted in food labeling, healthy shake, how to read a nutrition label, how to read food labels, Nutrition, nutrition label information, Nutrition Shake, nutritional information, nutritional shake, reading food labels, Shakeology, understanding food labels, usda organic - Tagged , , , , , , , , , , ,

Resistance Training-Why do it?

Apr15
2012 2 Comments Written by Robin Bonswor

Before kids, I dabbled in and had a running bug for a while. I went to the gym regularly, occasionally took a cardio class, wandered over to the machines and did one machine per muscle group, went to the free weight area and did some bicep curls, chest flies, shoulder flies, etc.

But did I know what to do? No. I just kinda copied what others were doing at the gym It was really willy nilly…

Did I know the importance of resistance training? No. I was one of those that had to get a lot of cardio (or so I thought).

Do I know now? Yes. Cardio is important, but what I have learned since is that resistance training is equally as important, if not more.

I learned a lot from doing the ChaLEAN Extreme program at home. I had great results from resistance training. My weight and body fat percentage dropped in a surprising way.

So now to the meat, why should we strength train…my reasons:

  1. Strong is the new skinny (and sexy-in my opinion)!
  2. You burn more calories even when not lifting weights. It burns more calories maintaining and recovering (building back up) the muscle fibers when not working out than it does to maintain your fat cells. This means your metabolism is working all the time!
  3. Lifting weights will help you lose more body fat. As you build muscle mass your body pulls more energy from your fat stores!
  4. Makes life easier. I can carry a lot of groceries into the house in one trip!
  5. Resistance training is good for your heart. In 2000, the American Heart Association (AHA) gave cautious approval of strength training for those with heart disease and in 2007 AHA came out with new training advice claiming moderate strength training has big benefits. I plan to be around for a long time to enjoy my kids and grandkids-no thank you heart disease.
  6. It is also shown that resistance training improves sleep, posture, brain health for better focus, builds stronger bones, and reduces risk of diabetes. All good things to improve, reduce or prevent in my book!

It is a myth that women should not do resistance training. Most women will not bulk up because they do not have enough testosterone in their bodies to create bulky muscles. Women get long lean muscle from resistance training.

If you would like help finding a resistance training program or other program, contact me or check out the Fitness Store to check out the programs offered.

Posted in chalean extreme program, female weight training programs, fitness exercise program, healthy weight loss program, home fitness program, les mills pump, long lean muscles, P90X, p90x female, P90X for females, P90X for women, p90x2, physical fitness program, resistance training, resistance training programs, strength training, strength training for women, strength training programs, strength training women, weight lifting, weight lifting programs, weight training, weight training programs, why do resistance training, womens fitness - Tagged , , , , , , , , , , , , , , , , , , , , , , , ,

What is a Team Beachbody Coach?

Apr09
2012 Leave a Comment Written by Robin Bonswor

I am a Team Beachbody Coach.

I help people get fit and healthy, to transform their lives with Beachbody home fitness programs and nutrition. I earn an income while inspiring others to lead healthier lives and help end the trend of obesity. I am not a personal trainer or a fitness instructor. I have been very pleased with my fitness results and share this with others.

How did I become a Coach?

I am a wife and a mother of two, who discovered that doing Beachbody workouts such as ChaLEAN Extreme, Turbo Fire and INSANITY along with drinking Shakeology everyday gives me the energy to keep up with my kindergartener, preschooler, and my life.

I have never felt better. Nor have I ever enjoyed my workouts so much. I choose to get up before anyone else in the house is awake to do my workouts and start the day full of energy.

The bonus result of being fit and healthy is that I have confidence and I like the way I feel and look. I also am able to teach my children to enjoy being healthy and create healthy habits.

I heard about Beachbody from a friend who had amazing success using Beachbody programs. I figured if she could win the Million Dollar Body Game and lose 90 pounds using these products then they must work! And they do work!

Everywhere I go people tell me I look great and ask me what I am doing. I can’t say enough good things about the programs that I have done. I can truly say I love my workouts!!!

This passion for our in-home fitness programs, Shakeology, and other products has led me to become a Team Beachbody Coach. I want others to feel the way I feel and have the confidence I now have.

As a coach, I help people get there-feel better, be confident and like the way they look.

I have been able to earn income and quit a full-time job to stay at home with my boys. I work on my business around my kids’ schedules.

This is not a scam. I have earned legitimate income using legitimate programs and products that work.

If you are passionate about being healthy, helping others, and earning an income, contact me. Click here for more information on the Team Beachbody Coaching Opportunity.

 

Posted in beach body coach, beachbody coach, become a beachbody coach, chalean extreme, chalean extreme program, feel better, home fitness program, how can I get more energy, how to feel better, insanity, insanity fitness, insanity program, insanity workout program, insanity workout results women, never felt better, Nutrition Shake, nutritional shake, online fitness program, Shakeology, team beach body coach, team beachbody coach, turbofire program - Tagged , , , , , , , , , , , , , , , , ,

How to Avoid Binge and Over Eating

Apr01
2012 Leave a Comment Written by Robin Bonswor

I am not perfect with my healthy eating. I have eaten well more than what is the indicated “portion” size on the box/bag. I have periods of time when I am not on my “game.” Part of the reason for this post is to remind me of my own advice. It is also to help a few of you out there with some of my tips to stop a binge before it starts and stay on your healthy eating plan.

  1. One of my mantras is “moderation-not deprivation!” Why? Because when you deprive yourself of something you want you are doomed to over eat it or something similar to it when given the chance.
  2. Drink Shakeology everyday. I start my day with Shakeology and it helps me with cravings all day long. If I have a craving at night, I can even blend up a half a serving for a 70 calorie protein and nutrition rich snack before bed.
  3. Eat 5-6 small meals every 2-3 hours. You won’t ever be so starving by the time you eat that you can’t control what or the amount of food you eat.
  4. Clean out the pantry. If you don’t have your binge foods easily available, you are likely to reach for an alternative that won’t knock you off your healthy eating plan.
  5. Portion out your servings. I recommend doing this when you bring your food home from the grocery store. If the food is in pre-portioned storage containers, you will not be guessing the portion size or be tempted to grab “just one more handful.”
  6. Be present when you eat. Mindlessly eating can cause you to eat too quickly and not allow your stomach/mind cues enough time to tell you that you are full.
  7. Brush your teeth or chew a piece of minty gum after your appropriately sized healthy meal. Try it. It works.
  8. Make sure that you are properly hydrated. Sometimes thinking you are hungry is actually thirst.

For information on Shakeology, click here. Do you need accountability in your healthy eating or fitness? Contact me to find out when my next Challenge Group starts (monthly). Interested in taking the Beachbody Challenge? I can coach you to success!

Posted in accountability, accountability group, beachbody challenge, challenge group, healthy shake, healthy weight loss program, how to avoid binge eating, how to avoid over eating, mindless eating, Nutrition Shake, nutritional shake, prevent a binge, prevent over eating, Shakeology, stop over eating - Tagged , , , , , , , , , , , , , , , ,

Moms out there, do you need energy?

Mar26
2012 Leave a Comment Written by Robin Bonswor

Can you relate to this? Have you had that mid afternoon slump in energy and reach for that second (or third-YIKES!) cup of coffee? I think all moms of young kids have been here and for some this is the everyday afternoon feeling.

For me, it was the worst after my second son was born (even though it had started after my first son). I’ve never liked coffee so I drank diet soda-sometimes two cans a day. I had started back on my exercise routine and was using ChaLean Extreme, but still could not make it through the afternoon without needing a pick me up.

It was around this time that I had heard about Shakeology and wanted to try it as a meal replacement to lose the baby weight and for the nutritional benefits that I had learned about. What I really didn’t realize was that it was going to give me increased energy. The FIRST day of drinking Shakeology, I did not drink a diet soda at lunch. And guess what? I have never had another diet soda since. I am still shocked (really!), a year and a half later, that I don’t have the afternoon slump.

Shakeology is not your typical energy drink. There is no caffeine in Shakeology. So, how do you get this increase in energy? Shakeology contains a range of B vitamins and trace minerals, like zinc and magnesium, from whole food sources that regulate metabolism and increase energy. It also contains maca root, an adaptogen herb known to promote endurance and stamina.

Tired Moms, I was just like you, but I found an all natural solution in Shakeology. My kids don’t even know what soda is because they don’t see me drink it. It could have been very different. They could have watched me drink soda every day and wanted me to share it with them. BUT instead on my oldest son’s preschool Mother’s Day gift (which was a list of questions and his answers about me) last year, when he was asked the question, “What is your mommy’s favorite drink?” he answered, “Shakeology!”

Are you asking yourself, “How can I get more energy?” Or do you want to have an increase in energy without the caffeine? You can! Click here for more information and to try Shakeology. If you have any questions, contact me!

Posted in baby weight, chalean extreme, chalean extreme program, energy boost, healthy shake, healthy weight loss program, how can I get more energy, how to increase energy, i need energy, increase energy, increase in energy, lose baby weight, lose pregnancy weight, lose weight after pregnancy, need energy, need more energy, no energy, Nutrition Shake, nutritional shake, pregnancy weight, pregnancy weight gain, Shakeology, tired mom, Uncategorized, womens fitness - Tagged , , , , , , , , , , , , , , , , , , , , , , ,

The Beachbody Challenge

Feb15
2012 Leave a Comment Written by Robin Bonswor

Join my challenge for fitness, nutrition, and support!

Want to get into the best shape of your life? Join my challenge group. It’s the easiest way to achieve your goals ever.

As part of my group, you’ll be one of five likeminded people. We’ll track our progress along the way, hold each other accountable, and motivate, inspire, and encourage each other to achieve amazing results. It’s easy!

And as an added incentive, you’ll be able to participate in The Beachbody Challenge™ contest. All you have to do is log our workouts online at TeamBeachbody.com for a chance to win $500 every day—and submit your “before” and “after” photos for a shot at the $100,000 Grand Prize.

But the spots will fill quickly—and you don’t want to wait ’til the next group! When you’re
ready, just visit my Beachbody website and follow the Take The Beachbody Challenge banner to sign up. Or call or email me and I’ll walk you through the process.

Let’s do this together and make the magic happen. Here’s to our health and success!

Posted in beach body challenge, Beachbody, beachbody challenge, beachbody contest, body transformation contest, brazil butt lift, brazil butt lift program, busy mom workout, chalean extreme, chalean extreme program, fitness contest, fitness exercise program, fitness motivation, Fitness program, healthy shake, healthy weight loss program, home fitness program, insanity, insanity program, insanity workout program, insanity workout results women, les mills pump, Motivation, Nutrition, Nutrition Shake, nutritional shake, online fitness program, P90X, p90x female, P90X for females, P90X for women, p90x2, physical fitness program, Shakeology, turbofire program, womens fitness - Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
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