Can I Exercise with a Cold?

Ask the Expert: Can I Exercise with a Cold?

By Steve Edwards

Taken from:  http://www.beachbodycoach.com/sarahbowiethawl

Shut it down and get some rest, Amen!  It will help you get well sooner and it might end up improving your results in the long term.

When you're sick, your body uses its recovery properties to fight the illness. When you exercise, you use these same properties to recover. To your body, trying to exercise when you're sick is effectively the same thing as overtraining. You won't be able to recover from exercise, rendering it useless, as well as increasing the risk of making your illness worse and lengthening your downtime.

Believe it or not, there are actually a couple of upsides to being sick. It both raises your metabolism and heightens your immune response, meaning that you can eat more than normal and not gain weight. Your immune system also releases performance-enhancing hormones that both fight the infection and help you heal microtrauma incurred during your training program. Because of these factors, when I'm sick during a training cycle I consider it my recovery week. Here is my protocol:

At the onset of symptoms I bump my vitamin C and zinc levels, drink a ton of water, and sleep as much as possible. If I catch it early enough, I'll miss the cold. However, your body plays an insidious trick on you at the onset of a cold. Before you feel symptoms, your adrenal system kick-starts the immune response, which often results in a great workout—too good. Prior to a competition, if an athlete sets a personal record or looks too strong, their coach will often shut them down in anticipation of potential pending illness. If a workout feels spectacular out of the blue, consider backing off and adding immune-boosting supplements to your regimen.

Once I know I'm sick, I rest as much as I possibly can. I clear my social schedule, work as little as possible, and shelve any projects (even mental ones) that can wait. My diet becomes very clean. No coffee, alcohol, sugar, junk, and I drink a ton of water. Also, I eat a lot of small meals all day long. Your body needs nutrients when it's sick but doesn't want the energy burden of digesting large meals.

When the cold has turned the corner I begin moving more. I'll do low-level aerobic exercise and light yoga—restorative exercise. I'll build this gradually as I feel better, so that when the symptoms are gone I can hit it hard, right where I left off. When I follow my protocol strictly it will actually aid my fitness program in the long run.

Finally, there are times when you're sick when hard exercise might help, but it's rare. The most common is near the end of a cold, where the infection has run its course but you still have minor symptoms. You might have heard someone say, "I blew the cold out of my system" with exercise. Just be careful you don't try this too early or you'll get worse. Patience may not be your favorite part of training, but sometimes you gotta not do what you gotta not do.

The Best and Worst Holiday Appetizers

The Best and Worst Holiday Appetizers By Kara Wahlgren Taken from http://www.beachbodycoach.com/sarahbowiethawl 'Tis the season for holiday parties, and if there's one thing you're dreading more than awkward conversations with drunken acquaintances, it's the array of deep-fried diet-busters awaiting you at the refreshment table. How are you supposed to keep eating healthy and feeling under-the-mistletoe sexy when cocktail franks are calling your name? We asked Ani Aratounians, MS, RD, the manager of nutrition and culinary development for Team Beachbody®, to help us navigate the good, the bad, and the ugly among your favorite holiday appetizers. Thanksgiving Dinner with all the trimmings Hummus and Veggies What's Good: "Hummus is an exceptionally healthy food, rich in monounsaturated fatty acids, protein, fiber, zinc, and magnesium," says Aratounians. "Paired with fresh veggies, it becomes a powerhouse of nutrients." Bad: Hummus contains around 25 calories per tablespoon—so if you don't keep an eye on how much you're scooping, you can rack up calories quickly. In other words, less hummus and more veggies is the ideal strategy. Shrimp Cocktail What's Good: "Not only is shrimp a good source of the antioxidant/anti-inflammatory astaxanthin, as well as omega-3s, but 80% of its calories come from protein," says Aratounians. What's Bad: Shrimp are high in cholesterol, which may be an issue for those who are watching their numbers—but for most people, the high omega-3 content still makes it a worthy option. Just be careful not to douse the shrimp in high-sodium/high-sugar cocktail sauce. Chicken Skewers Chicken Skewers What's Good: "Chicken skewers made with low-fat, high-protein chicken breast can be a healthy and filling appetizer," Aratounians says. "If the chicken pieces are layered with superfood veggies such as peppers and zucchini, it makes it even better." What's Bad: If the chicken is breaded or slathered in a sugary sauce, you may wind up consuming a lot of hidden calories and carbs. Bacon-Wrapped Scallops What's Good: The scallops—they're an awesome source of selenium, phosphorus, B12, zinc, iron, omega-3s, copper, magnesium, potassium, and calcium. What's Bad: The bacon, of course. "Wrapping scallops in bacon can potentially triple their calories, saturated fat, and cholesterol content," says Aratounians. Indulge in one or two if they're your absolute favorite, but don't polish off the whole tray. Stuffed Mushrooms What's Good: They have potential. "Stuffed mushrooms can make a delicious and healthy bite-sized appetizer, as long as the stuffing is veggie-based and isn't loaded with bread crumbs, cheese, and cream," Aratounians says. What's Bad: What's inside is anyone's guess. While there are plenty of healthy homemade recipes out there, most people will opt for the carb-heavy, prepackaged variety. "Stuffed mushrooms are labor-intensive, so they're usually store-bought," cautions Aratounians. "This makes it harder to find healthier versions." Of course, you can always find out who brought the mushrooms and ask for their recipe—and then plan your noshing strategy accordingly. Nuts Nuts What's Good: "Raw nuts can be a nutritious appetizer that provides heart-healthy fats, fiber, vitamins, and minerals," Aratounians says. What's Bad: Portion control is a toughie—who can stop after an ounce of nuts? "You can quickly add hundreds of calories to your daily intake without even realizing it," warns Aratounians. Spinach Dip What's Good: The spinach—and that's about it. What's Bad: The leafy greens are usually drowning in mayo and cheese—and you're probably scooping them up with chips, crackers, or pumpernickel. "Although this is a party favorite, a few tablespoons of this dip can be loaded with hundreds of calories that come mostly from saturated fats," Aratounians says. Frozen Goodies What's Good: They're easy. There's a reason heat-and-eat apps like pizza rolls, cocktail franks, and mini quiches are a party staple. After all, you don't have to be Martha Stewart to microwave some Southwestern egg rolls. Frozen Pizza Rolls What's Bad: "Packaged appetizers are often highly processed and loaded with calories, sodium, unhealthy fats, refined carbohydrates, additives, and preservatives," says Aratounians. "This makes them one of the unhealthiest choices with hardly any nutritional benefits." Nachos and Cheese What's Good: Salsa can be low in calories and a good source of antioxidants, lycopene, and potassium. What's Bad: Everything else. "Most cheese sauces don't even meet the requirements for being called cheese—they're loaded with neon-orange food dyes and MSG," says Aratounians. "This appetizer is high in calories, fat, sodium, additives, and preservatives—need I say more?" Nope, that pretty much covers it. Of course, even when you know the nutritional damage of your favorite finger foods, it's hard to resist temptation when it's staring you in the face. The easiest way to avoid overeating? "Don't go to a party hungry!" Aratounians says. "Have a Shakeology® with water and ice, or a handful of raw nuts, before you head out." Two more smart tips from her: Hold a glass of wine in one hand and your phone in the other, so you can't nibble without doing some juggling. And if you're worried there won't be any healthy options, bring one with you—you'll salvage your diet and help the host out. Win-win!

Turbo Fire

I don't have time to work out! Really not even ten minutes?

I get it! We are all busy people, we all have crazy schedules that keep us from committing to a routine, that keep us from getting our healthy on from time to time. But what if you had ten minutes to break away from tweeting, sending three posts on Facebook, time away from the TV for a few minutes could you get ten minutes of work in for a better healthier you? Well I know you can! The time it took you to read this you would be halfway through your work out by now! So watch this video learn more, and tell me how I can help you! I am after all writing this blog to help you become a healthier you! I AM HERE FOR YOU!

5 Mistakes You're Making at the Salad Bar

5 Mistakes You're Making at the Salad Bar

By Zack Zeigler
Taken from:  http://www.beachbodycoach.com/sarahbowiethawl

You can breathe a sigh of relief. We're going to spare you the lecture filled with impractical "rules" for what you should or shouldn't eat at the salad bar. Instead, we're going to level with you about how to refine a few of your salad bar habits with some practical tips.

Don't worry, that doesn't include discussing table napkin etiquette or a brief history of the salad fork (that's the smaller, shorter fork, by the way). But it does include tips for how you can eat the foods you want while keeping your diet in check.

Mistake #1: You Don't Realize Salad Isn't "Free"

You might avoid the iceberg and head straight for romaine, kale, spinach, and mixed greens, but it doesn't take much to ruin what could be a healthy meal. Calorie-dense add-ons like shredded cheese, pasta, or those crunchy sesame noodles won't cause your spare tire to inflate . . . if you are mindful that they are much higher in calories than nutrient-packed veggies like cucumbers and peppers, or fruits like apricots and tomatoes. (We know, we know—some of you consider tomato a vegetable. The outcome of the Supreme Court case Nix v. Hedden [1893] says you're wrong. Yes, the Supreme Court seriously spent time deciding that.)

Mistake #2: You Eat Too Much "Good" Fat

Fats are essential. Monounsaturated and polyunsaturated fats found in salmon, eggs, olive oil, avocados, and nuts can help fight disease and regulate cholesterol levels. But an ounce of fat also contains more than twice as many calories as an ounce of carbohydrates or protein, so a truck-sized load of "good" fat on your plate still spells bad news for your gut.

Don't avoid fats entirely. Just don't pile 'em on. Use the thumb rule. When you're adding a serving of a fatty food, use about a thumb's worth. Generally, you don't need more than two thumbs' worth of fat on a salad, so maybe a wedge of avocado and a small spoonful of chopped nuts. (And you thought thumbs were just for rating movies.)

Mistake #3: Your Plate is Monochromatic

No need to hit every shade on the color wheel, but a hodgepodge of reds, oranges, yellows, and greens does more than pretty up your salad; it adds variety to your diet and delivers a variety of essential nutrients—particularly phytonutrients, which are unique to fruits and veggies—when consumed.

"Darker color veggies like broccoli, spinach, peppers, and carrots have the most nutritional value," explains Nancy Clark, MS, RD, CSSD, about phytonutrients. "But each color—red cranberries, white onions, orange carrots, green peppers—has different antioxidant properties and different ways to protect against things like cancer or heart disease."

Since variables like your sex, age, and how active you are determine how many fruits and vegetables you should consume per day, let this plug-and-play calculator from the Center from Disease Control and Prevention crunch the numbers for you.

Mistake #4: You Avoid Carbs

If you've turned your back on carbs, fearing they'll make you fat, it's time to put your hat in hand and apologize to them. Carbohydrates don't make you fat (hint: lettuce—and all other vegetables—are carbs); consuming too many calories does. So if you're training hard, you most likely want to go heavier on the healthy carbs, given they're your body's primary fuel source.

"Body weight can increase after a carbohydrate-rich meal because carbs hold water in the body," Clark says. "When you carbo-load, for every ounce of carbohydrates you store in your muscle as glycogen, you store about three ounces of water. So when someone eats a bunch of pasta and wakes up the next day feeling like they've gained two pounds, they have gained water weight, not fat."

Mistake #5: You Really Love Dressing

We've all done it; after pouring our blood, sweat, and tears into making a perfectly balanced salad, the whole operation goes kablooey after we drown it in an inch of dressing.

"Put the dressing in a side dish, dip your fork into the dressing, and then stab a forkful of salad," she suggests. "You can also dilute the dressing with water, vinegar, or even some milk if it's a creamy dressing." Clark adds, "A little bit of dressing on a big salad can be a lot of dressing. Say three tablespoons of dressing is 200 calories. If you have six tablespoons worth of dressing, that's 400 calories. So if you're using all of it, you could have had a piece of pizza."

Are You Sabotaging Your Weight Loss?

Are You Sabotaging Your Weight Loss?

By Jessica Girdwain
TAKEN FROM: HTTP://WWW.BEACHBODYCOACH.COM/SARAHBOWIETHAWL

If you just started an exercise plan or are getting your butt in gear by working out more consistently, you may need to change how you fuel your body to get the most out of it. Common nutrition mistakes such as drinking your calories or eating too much postworkout may be the reason why you can't lose weight (or inches) even though you're giving it your all. Although getting fit isn't just about the scale, it's still an important factor, so we'll break down 5 common problems—and how to fix them—to get you back on the path to results

Problem 1: You have no idea how many calories you're really eating

It's common to think more exercise = more calories. But if you're trying to lose weight, you may be adding on as many calories as you're burning—or more. "Think about the food that you're eating to fuel your workouts and ask yourself how it fits into your total calorie allotment for the day," advises Felicia Stoler, MS, RD, a nutritionist and exercise physiologist. Just because you hit the cardio hard today doesn't automatically mean you can supersize dinner. "Most people have no idea how much they're really eating." To get honest with yourself about your calorie needs, write down everything you eat for a day (yes, even that handful of nuts you're holding right now) or use a site like MyFitnessPal®. You'll probably be surprised by your final number.

Problem 2: You're hydrating with a sports drink

If you're doing a hard, prolonged workout, then hydrating with a sports drink can be a good thing, but for your standard, at-home program, you're usually better off with water. Sports drinks contain about 50 calories per 8 oz., and 14 grams of sugar (about 3.5 teaspoons). Your body will probably burn though that in an hour-long workout, but then you won't be mobilizing fat stores as much. As for the electrolytes, yes, an hour-long program depletes them, but it's nothing a good recovery drink can't fix.

Problem 3: You're addicted to that preworkout snack

As long as they're getting enough balanced calories in their diet, the average person should have all the glycogen stores they need to get through an hour-long workout, even first thing in the morning. Eating something beforehand might give your performance a little boost, but if you skip it you're better off—teaching your body how to mobilize fat stores for energy (just like in Problem 2). The exception to this is if you "bonk" or run out of glycogen and blood sugar partway through your workout. When this happens, you don't just feel a little pooped; you feel as though you've just run into a brick wall. If this happens, 50–100 calories of simple carbs, 10 minutes before you start, should fix it. Half a banana would be ideal. If you're looking for a boost with minimal calories, Beachbody's E&E Energy and Endurance® Formula or a strong cup of coffee are two great ergogenic aids.

Problem 4: You're eliminating all carbs

So many exercisers try to eliminate starchy carbs—including whole grains and starchy vegetables like potatoes and corn—when they're trying to lose weight. But it's water weight you're losing, not fat. Not only that, the strategy can backfire. Depleting carbs from your diet means that you have to tap into your lean protein stores for energy, which ultimately can decrease your lean muscle mass. Muscle is critical for upping your metabolism—and burning more calories even while you sit around—so you may see your weight plateau. The lesson? Don't be afraid to incorporate some whole grains and starchy veggies into your daily diet.

Problem 5: You're not working out hard enough

If you notice you come home from a run only to find that you're noticeably hungrier, consider upping the intensity of that run. A recent study in the International Journal of Obesity looked at sedentary, overweight men who either worked out at a moderate pace for 30 minutes or completed a high-intensity interval workout for the same amount of time.¹ Those who did the intense interval exercise ate less at a subsequent meal, as well as the next day. Not every workout should be an intense interval session, but fitting in one or two a week can help turn the dial down on your appetite.

Give and receive in November!

GIVE AND RECEIVE THIS NOVEMBER




November is the time we reflect on what we are blessed to have, and to give thanks for our blessings!  I do believe that giving back throughout the year is what everyone should do even if it is just in a small way.  For November BeachBody is giving back by donating 20.00 to feeding America for each individual that buys a challenge pack.

So if you have been on the fence about getting healthy, investing in yourself now is a great time to buy.  You will be doing some good while helping yourself to the tools you need to become a better you!  Also you will receive $20.00 off your next purchase with Beachbody!  What could be better?  Your purchase will help feed America!  Plus you will get a head start on your fitness goals for getting healthy in 2014!  So why not now why not today?  Why not try Beachbody?  Did you know that if for some reason you do not like it you can return the product in 30 days for a full refund, no questions asked!  So how about getting started today!

If this is not enough for you, you will have full access to me 24/7!  You have a question great!  I am here for you!  You have my full support, help and the good news is I am free!  Hey this is a lot less expensive than a gym membership, and a personal trainer!


#CoachSarahThawley

What is in your cup this morning? 10 reasons to start your day with hot lemon water!

What's in your cup this morning? Here are 10 reasons to start your day with hot lemon water! 

1) Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body. It’s atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen toxins, in the digestive tract. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating.

2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

3) Boosts Your Immune System. Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that may help keep cold and flu at bay.

4) Balances pH Levels. Lemons are one of the most alkalizing foods for the body. Sure, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood. Disease states only occur when the body pH is acidic. Drinking lemon water regularly can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.

5) Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. Since lemon water purges toxins from your blood, it would also be helping to keep your skin clear of blemishes from the inside out. The vitamin C contained in the lemon rejuvenates the skin from within your body.

6) Energizes You and Enhances Your Mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

7) Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.

 Freshens Breath. Besides fresher breath, lemons have been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so you should be mindful of this. No not brush your teeth just after drinking your lemon water. It is best to brush your teeth first, then drink your lemon water, or wait a significant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purified water after you finish your lemon water.

9) Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.

10) Aids in Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water first thing every morning BEFORE I eat or drink anything else!


http://www.beachbodycoach.com/sarahbowiethawl

Carbs and the skinny on them

The Carb Lover's Diet: 4 Tips for Losing Weight without Losing Your Mind
By Whitney Provost

www.beachbodycoach.com/sarahbowiethawl

 I love carbs. If my last meal on earth is warm bread with olive oil and a glass of wine, I'll die happy. But I love to be fit and lean too. So I know that if I want rock-hard buns, I'll occasionally have to skip the cinnamon buns. I don't live without carbs, but I do make better choices so I can still fit in my jeans. Here's how I do it.

Carbohydrates are essential for good health. They fuel the muscles and cells so our bodies can function. Without them, we'd be as active as three-toed sloths. And while low-carb diets can be great for jump-starting weight loss, they're not for everyone. When I go low-carb, I feel murderous within a week. So what works for me?

What does a carb lover's weight loss diet look like?

As I get older, I can't get away with eating as much as I used to. So when I've overindulged a few too many times, here's what a typical day of back-to-basics eating might look like:

Breakfast: Shakeology^®with 1 Tbsp. peanut butter and one small banana.

Midmorning: Protein pancake. (Grind 1/2 cup of oatmeal in a food processor, then whisk it together in a bowl with 5 egg whites, 2 packets of stevia, a small handful of raisins, and cinnamon to taste. Lightly coat a small 8-inch nonstick pan with cooking spray, preheat over medium heat, pour in batter, and cook until pancake is brown on one side. Flip and cook until the other side is brown.) I make several of these on the weekend, wrap them individually in aluminum foil, and store in the fridge. Before work I just grab one and go.

Lunch: Large salad with kidney beans, cucumbers, bell peppers, and salsa.

Afternoon (if I'm hungry): Fat-free Greek yogurt with berries and cinnamon.

Dinner: Grilled chicken with steamed vegetables or salad. Or whole-grain pasta with marinara sauce, chicken sausage, and vegetables.

1. I eat plenty of "good" carbs. First, I make sure that the majority of my carb intake consists of the so-called good carbs—oats, brown rice, butternut squash, sweet potatoes, and beans are some of my favorites. I also eat plenty of vegetables, and even fruit (OMG!). These foods contain tons of fiber, vitamins, minerals, and protein, so I get lots of energy-boosting nutrition and I stay full longer.
   
   I'll be the first to admit that I'm not immune to the lure of cookies and candy, but I've learned through a lot of trial and error that these things don't make me feel very good once the initial sugar rush wears off. Since I'd rather be alert than snoozing at my desk in the afternoon, I just can't eat like that too often. Besides, too many treats and I don't fit into my pants. Not a bonus.
2. I try to eat most of my carbs earlier in the day and around workouts. When I start my day with some satisfying carbs and protein, I just feel better. Oatmeal with a little protein powder added at the end, or Shakeology^® with peanut butter and a banana, and I'm off to a pretty good start. I also like to eat some carbs around my workouts. If I'm hungry, I'll eat a piece of fruit or some berries with fat-free Greek yogurt about an hour before I train. Afterward I'll have a whey protein shake with fruit, or P90X^® Results and Recovery Formula^® if it's a particularly brutal workout. Dinnertime usually means chicken and a large salad, although I do love pasta with marinara sauce, or even cheese, crackers, and fruit. So whatever choice I make, I just eat it and enjoy it. The next day, I'll probably eat more vegetables and protein to balance things out a bit.
3. If I really want it, I eat it. Sometimes a hot-fudge sundae is the only thing that'll cure my craving. So I eat one. 
   
   I'm serious—when I decide I simply must have ice cream, I eat enough to be satisfied and then I move on. The difference is that I usually substitute that treat for whatever healthy meal I'd eat around the same time. So if the only suitable dinner choice is a hot-fudge sundae, so be it. (For obvious reasons, this cannot be a frequent occurrence. Besides, it tastes soooo much better when you really want it.)
4. Can you lose weight eating like this? Simply put, yes. As long as you're eating fewer calories than you're burning, you will lose weight on a higher-carb diet. When I need to lose weight (after a few too many pizza dinners, for example) I eat the same as always, but I cut down my portion sizes. I still get all the flavors and textures I love without feeling deprived. And I bump up my workout intensity so I'm burning more calories each time. 
   
   If you're like me, you love to eat all kinds of carbs. But I know that in order to be as lean as I want, I need to make good choices most of the time and keep up with my workouts (I'm on a T-25  right now). As much as I'd love to eat bread and butter all day long, I wouldn't look or feel very good. I often stop and ask myself what's more important, this bowl of pasta or fitting into my skinny jeans again? One decadent meal will not derail a week's worth of healthy eating. It may slow down my progress, that's true, but I'll get where I want to be eventually. And even better, I'll be healthy, happy, and sane!

How Can I maintain my results?

Ask the Expert: How Can I Maintain My Results?

By Steve Edwards

Article from beach body.com
http://www.beachbodycoach.com/sarahbowiethawl

Congratulations! You're done with INSANITY®, P90X®, or another Beachbody® program, and you love the results. But you're also sick of hammering your body every day and watching each calorie you put into your mouth. So, what now? Can you keep your new body without all the work?

Yes and no. In order to function well, you need to move and properly fuel your body. But the fitter you are, the easier it is to stay fit. This means you can maintain your fitness with much less effort than it took to get there.

The following checklist will assuage the fears you have about losing your new body or reverting to the unhealthy habits you've worked so hard to change, and provide you with a sensible plan to maintain your results.

Lesson 1: Take a break!

Before you worry about keeping your results, you should celebrate. You've earned it! Your fitness won't fall apart overnight, and a break will give you physical and—more importantly—mental relief from worrying about training, diet, and results.

Don't worry about losing fitness. A little time off will actually improve your fitness by allowing your body to heal microtrauma (natural breakdown of muscle and connective tissue) incurred during regimented training. If you're in need of convincing, consider that professional athletes are forced by their trainers to take full-stop breaks at the end of each season.

Too much time off, however, will start things sliding the other way. The length of your break should be related to the length of your program. If you've done a month of INSANITY: THE ASYLUM®, a week off is plenty. If you completed 90 days of P90X or P90X2®, you've got close to a month of leeway before your fitness will begin to suffer.

You can exercise during this break and I strongly recommend it. Just make it fun and, absolutely, don't follow a regimented program. This is the time to take your newfound fitness for a drive around the block. If you've ever thought there was something you'd like to try, now's the time.

Lesson 2: Without a maintenance plan, expect to keep your results for about as long as it took you to get them.

It takes approximately 3 weeks off to fully undo 3 weeks of training, while it may take 3 months to fully lose 90 days’ worth of effort—it takes about the same amount of time to lose your fitness as it took for you to attain it.

But since starting at square one sucks (remember?), you never want to wait too long to restart your training. The break you took in Lesson 1 should transition straight into a maintenance plan. If you got in shape for something like a vacation, class reunion, or another type of indulgence-oriented function, you need a plan (if you didn't start with one) for continuing. Hopefully your new healthy habits have been well ingrained and you'll soon begin to miss the endorphin rush of your daily exercise sessions.

Lesson 3: Create a maintenance schedule

To maintain your fitness, you'll need around half the volume of your training program. The two simplest ways to do this are with full workouts every other day or with half workouts 6 days per week.

For the full workout plan, pick workouts to do every other day. The workout you do can be based on what you feel like you need. The downside is that it can be boring, which is why we offer many maintenance workouts, like P90X ONE on ONE®, INSANITY Fast and Furious, Brazil Butt Lift® Master Series, and so on. You can also mix and match from other workout programs, take classes at the gym, or play sports. The key is that you push your body in the way it was accustomed to during your training program.

Doing half workouts is trickier because you're probably going to have to abridge your workouts. Instead of "just Pushing Play," it's up to you to structure your workout. A good general guideline is to warm up, do one or two rounds of exercises, and then fast-forward to the workout's cooldown (or do a cooldown on your own). About 80% of a workout's value happens during the first few sets. And while that may put you 20% under elite fitness, it's perfectly fine for maintenance.

With either schedule, you'll want to make sure you're not doing similar workouts too close to each other. Don't do plyometrics or work similar body parts back to back.

Lesson 4: Continue to push yourself.

Just because you're working out less doesn't mean you can slack off. Your workouts should improve over time while you're maintaining, the same way they improved over time during your program. Your goal during each workout is still to lift more weight, move faster, jump higher, go deeper into stretches, and mimic the trainers as much as possible. Your body needs to be pushed. If it's not, it will regress.

Lesson 5: Eat how you did when you were out of shape and your results will melt away.

For a few days, or even longer, it will seem like you can now inhale burgers, beers, and everything else that you've been denying yourself without any consequences. This won't last.

It's a fun perk, but it's simply your body's new raging metabolism trying to heal microtrauma. The fitter you are, the slower your body is to show regressions. And while your new, fitter body will endure splurges much better than it did before, it is not, and will never be, immune. It's like the saying goes, you can't out-exercise a bad diet. At least you can't forever.

Lesson 6: You don't need to eat as strict a diet as you did during your program.

On the flip side, you don't need to eat like you have a fitness competition coming up unless, well, you have a fitness competition coming up. In fact, you probably shouldn't. Beachbody programs are "boot camps." They are designed to be very strict. Real life should be more relaxed and include indulgences. Fitness competitors don't stay in competition shape all the time, and neither should you.

There are a few popular maintenance strategies incorporated by fit people. One is the 80/20 rule. Keep 80% of your diet relatively clean so that you can let your hair down with the remaining 20%. Another is workweeks on and weekends off.

Whatever you do, just remember that your new body needs more calories to maintain than it did when you began your program. That's because your muscle-to-fat ratio is higher than it was when you started, so your metabolism is higher. Food is also essential for rebuilding the breakdown caused by your workouts, all of which means you need (or get) to eat more.

Ultimately, your goal is to stop calorie counting and learn to eat based on how your body feels. If you're lacking energy, eat more. Avoid excessive eating by stopping before you're full and realizing that when you overeat you feel sluggish and uncomfortable. By eating intuitively, you can maintain your physique more easily than by measuring every morsel you put in your mouth.

Lesson 7: You can't maintain forever.

A solid maintenance plan can keep you fit for a long time. However, if you want the level of fitness you had after your last program, you're going to require a reboot every so often, as in reboot camp. There's simply no way around the fact that elite fitness requires sacrifice, hard work, and getting out of your comfort zone from time to time. P90X2, anyone?

What are you doing to stay focused?

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