Beachbody 3 years later

This past weekend I had my body fat composition checked. I had this same procedure done 3 years ago. In 3 years time, I have dropped my body fat % from 23.3% to 12.5%. I have lost 15 pounds, and all but 1 of those was fat body mass. I have been able to retain my lean body mass while losing the weight. At 39 years of age, I am in the best shape of my life.

How did this happen? Right about 3 years ago, I was overweight, out of shape, unhappy with my body (inside and out). I saw an infomercial for a little program called Slim in 6. I was drawn to this program because of the length - only 6 weeks. For the first time, I was motivated to actually workout everyday and complete the 6 weeks of the program. I saw results and wanted to keep going, so P90X was next. I was motivated more than ever to workout everyday and I kept seeing more and more results. Since that time I have done just about every Beachbody workout there is (Insanity, Turbo Fire, Chalean Extreme, RevAbs, Asylum, Brazil Butt Lift)and have started drinking Shakeology every day.

I am somewhat addicted to exercise and always have to have the newest workout to try, but name me a better addiction. Speaking of addictions, Shakeology is my life saver. It has helped me so much with my healthier eating. I have fewer sweet cravings, my digestion is better, and I have so much energy. I am the first to admit that the price kept me from trying Shakeology for the longest time, but once I did the research and saw what was in it, I tried it. I have never gone back!

Obsessed is a word some of my friends like to use when they are describing me and my new love for fitness and healthy eating, but I like to call it passion. I am so passionate about Beachbody that I want to share it with everyone. I sometimes go a little overboard posting stuff on facebook or talking to random people about this workout or that workout or Shakeology, but it is not because I am trying to "sell" you a product. I want to "give" you the gift that Beachbody has given to me. The gift of being in the best shape of my life. The gift of feeling great everyday. The gift of living life to the fullest. The gift of being a happier wife and mother. The gift of knowing that I will be around to see my son grow into a man.

I get teary-eyed and weepy when somebody tells me that I have inspired him/her to workout. What an amazing thing that Beachbody has given to me and yes to top it all off, I get paid to do this!

3 day Shakeology Cleanse Review

I just completed a 3 day Shakeology Cleanse this week and wanted to give my review.

Here is what I ate:

Breakfast: 1 scoop chocolate Shakeology mixed with ice and water in the blender
AM Snack: apple
Lunch: 1 scoop chocolate Shakeology mixed with ice and water in the blender then frozen for about 30 minutes and a kiwi
PM Snack: 1 scoop chocolate Shakeology mixed with ice and water in the blender
Supper: Big salad with lots of fresh veggies and 3 oz grilled chicken breast with 1-2 TBLS balsamic vinegar. I had 4 oz grilled tilapia on day 2 instead of chicken.

This is a total of only about 850 calories per day. Honestly I was worried about being hungry, because I typically eat around 1500 calories a day and workout pretty hard. I had decided that I would just wait and see how I felt to decide if I would do my Insanity:Asylum workouts. I was able to workout all 3 days and had so much energy. I was absolutely amazed at how much energy I had and that I was not hungry.

Sweet craving is normally a problem for me, but I did not have any cravings during the 3 days.

I ended up losing 4 pounds during the cleanse and feel totally refreshed and energized!! I would highly recommend the 3 day Shakeology cleanse to anybody that is wanting to jump start your metabolism and clean out your system.

You can purchase a full months supply of Shakeology by clicking on the link or contact me @ jwinter4fitness@gmail.com for more information about the cleanse packet.

New Shakeology Recipes

For New Shakeology Recipes click here:

What is Shakeology??

Shakeology® is a patent-pending nutritional protein shake that provides a
wide spectrum of healthy nutrients in a low-calorie formula. Whether you use
it as a meal replacement for weight loss or simply to ensure your body gets
all the nutrients it needs for optimal health, Shakeology takes the guesswork
out of nutrition.

What can it do for you?

Shakeology is an effective way to help
you lose weight, increase your energy and be the healthiest you can possibly
be. In an independent 90-day study,† participants who replaced at least one meal per day experienced some amazing health benefits. Shakeology can help you:*

• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity

Proven results
As part of the recommended Shakeologyprogram of replacing a meal with one shake per day, along with regular exercise and a balanced diet, participants
experienced even more remarkable health improvements. The study also showed that participants were able to:†
• Reduce total cholesterol by 30% on average
• Reduce LDL (“bad”) cholesterol by 38% on average
• Reduce cardiovascular risk ratio by 24% on average
• Reduce oxidative damage caused by free radicals on average by 45%, which can help decrease the risk for developing degenerative conditions like heart disease, dementia, and arthritis

†In a 90-day study, participants replaced one meal per day with Shakeology,
ate a balanced diet and exercised moderately three times per week. Total
cholesterol was reduced on average by 30% and LDL cholesterol reduced

9 Ways to Eat Healthily (and Cheaply)

By Joe Wilkes

By now, most of us know what we should be eating—fruits, vegetables, whole grains, lean meats, and fish, among other foods. But anyone heading off to the supermarket with a shopping list of the best recommendations for a healthy diet is in for a bit of sticker shock. Over a 2-year period, a recent University of Washington study tracked the costs of "nutrient-dense" foods (foods high in vitamins and minerals and low in calories) and "energy-dense" foods (foods high in calories and low in vitamins and minerals—aka junk).* The nutrient-dense foods rose in cost by almost 20 percent while the cost of junk food declined. The study found that getting your average day's worth of 2,000 calories from the junk side cost $3.52, while getting your 2,000 calories' worth from nutrient-dense cuisine would cost $36.32. Since the average American spends about $7.00 a day on food, you can see where the rise in obesity might come from.

Other studies have shown similar findings. While the percentage of Americans' incomes spent on food has decreased dramatically over the last few years, the obesity rate has risen even more dramatically, as has the incidence of type 2 Diabetes, an obesity-related disease. And the obesity rate has grown the most in the most impoverished sectors of society, further emphasizing the connection between the rising costs of nutrient-dense foods, the declining cost of junk food, and the rise in obesity rates. If you've checked out what a nice piece of Chilean sea bass with a side of asparagus costs compared to the latest offering from your local fast food joint's dollar menu, it's easy to be tempted by the dark side—especially if your budget is shrinking more than your waistline.

It is possible, however, to eat healthily and still have some money left over. Even on the tightest budget, you can do a little legwork and research to make the most nutritious choices for you and your family. And even if you're fortunate enough to have the cash to eat whatever you want, whenever you want, as my grandfather would say, "There's no point putting your paycheck through your stomach." (And he lived to be almost 100 . . . but that was before the advent of dollar menus.) Here are nine tips for getting the most nutritional bang for your buck.


1.'Tis the season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the rich flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise so you can plan your menu accordingly.

2.The big freeze. Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add to that any time spent lingering on supermarket shelves and in your fridge's crisper drawer, and suddenly fresh doesn't seem so fresh anymore. And in many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in many canned goods, or frozen veggies that come with high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.

3.Shop around. Smokey Robinson was right: It does pay to shop around. Check out the supermarket circulars that keep getting stuffed into your mailbox. Every week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. Plus they'll usually be items that are in season, because these are cheaper for the store to buy. Also, signing up for your supermarket's club or rewards cards can help save you money. It's better to monitor sales and promotions rather than clipping coupons, because coupons generally apply to processed, less healthy foods, although you can sometimes find good coupons for canned and frozen produce (like the tomatoes and berries we just talked about).
4.Get to know your grocer. And your butcher, your produce manager, etc. Find out on which day produce is delivered to the store, so you get maximum freshness for your dollar. Ask the store's butcher how soon before the printed expiration date they place meat, poultry, and fish on the "buy it fast!" discount shelf. These items are still fresh enough to consume, and if you cook or freeze them as soon as you buy them, it's no different from having bought full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference!

Another tip? Many butchers will custom-grind for you at no additional charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.

5.Think outside the big box. Instead of always going to the big-box supermarket chains, check and see whether there are any farmers' markets and/or food co-ops in your area. The food will be fresher, cheaper, and hopefully not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money while supporting your local community's resources. Here you can get organic produce for the same price or cheaper than traditionally grown produce. It's also worth it to check out how your state defines "organic." Organic food is great, but if you're trying to save money, traditionally grown food isn't any less nutritious than organic; it may just need a little more scrubbing.
6.Start your own farm. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods. And if you're an apartment dweller like me, you can get a lot out of a container garden. I have big pots on my balcony that keep me in tomatoes, peppers, and fresh herbs all summer long. And if you don't have a balcony, you can grow small pots of herbs in your kitchen—decorative, tasty, and economical!
7.Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in your area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. One of the areas where my budget always falls apart is not having either some kind of plan or the ingredients I'll need to make dinner; I end up grabbing takeout or having food delivered—either of which can tend to be unhealthy and expensive. Just by planning ahead and not wasting money on spur-of-the-moment restaurant meals, you might find you have a lot more money to spend at the grocery store, which means you won't have to cut as many corners for the meals you prepare.

8.Tap into tap water . . . not your wallet. Instead of spending big money on bottled water, try switching to tap water, which is subject to a lot more regulations than bottled water and isn't shipped in from Fiji or Norway, making it good both for your health and for helping to reduce your carbon footprint. And it's practically free! Plus it's a lot better for your waistline and your wallet than multiple trips to the soda machine. If you're concerned about impurities or don't like the taste of your local tap water, consider getting a simple, relatively inexpensive filtration system—one that either attaches to the tap itself or is located in a separate pitcher. Ounce for ounce, it'll still be cheaper than bottled, and just as good for you.
9.Take your vitamins. Here's the easiest, most economical way to help ensure that you meet your basic nutritional needs: Take a good multivitamin and fish oil supplement. They'll help you get many if not all of the same nutrients you'd get from whole-food sources (often without spending nearly as much money)—and fish oil supplements are especially good for those who don't care for fish.

*Don't confuse "nutrient-dense" foods with "high-density" foods, which is a common term for "energy-dense" foods. High-density foods aren't always unhealthy but your diet should consist of mainly "low-density" foods which have few calories per volume, generally due to the presence of fiber. Foods in their natural state tend to be low volume. Processed foods tend to be high volume.

Insanity Asylum

I have to confess that I am the type of person that only gets truly motivated when I have a challenge or a goal that I am trying to reach. The last 6 months or so, I have been working out every day and eating fairly clean, but haven't had that challenge. So I have gotten comfortable with my workouts. Comfortable is not where I want to be!!!

Lucky for me, Insanity: The Asylum was released last week. I started it on Monday 4/18/2011 and have been physically and mentally challenged everyday this week. (some people would argue that I was already mentally challenged :)

This program is just the kick in the pants that I needed before summer. Shaun T pushes you to your absolute limit every single day. I love it.

If you would like more information about the Asylum, please go to:

http://beachbodycoach.com/winterkj or feel free to contact me.

6 Simple Rules for Eating Sugar

By Denis Faye

Few topics boggle the minds of dieters and fitness enthusiasts the way sugar does. Is this simple carbohydrate the key to unlocking elite sports performance? Or is it the chains that drag our country deeper and deeper into the obesity epidemic? Annoyingly, the answer is "both." But before you throw your hands up in frustration and grab yourself a Twinkie®, let's take a minute to talk about sugar. It's not as complex as it seems. In fact, with just a few guidelines, it's incredibly easy to use these simple carbohydrates for good instead of evil.


Rule #1: Just say "know."

Here's a grossly over-simplified look at how sugar, also known as simple carbohydrates, works. Just as with all carbs, you eat sugar and it's absorbed by your blood, where, if you have the right amount of insulin in your system, that insulin converts the sugar to energy. However, if you introduce too much sugar into your system, the insulin stores it as body fat. A little stored body fat is fine; the body likes some emergency fuel. However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2 diabetes and heart problems.

As we'll discuss later, when your body obtains sugar from natural sources, like fruits and veggies, the process tends to be checked by fiber, which slows absorption. However, when you eat foods with added sugar, this can overwhelm the usual checks and balances, causing problems like those nasty blood sugar spikes. To make matters worse, consuming too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition (from overconsumption of foods filled with empty calories and deficient in nutrients).

If you wanted one overarching rule to work from, you might choose to avoid added sugars entirely. You'll get all the energy you need from foods with naturally occurring sugar. That said, there are times when refined sugar is OK or even beneficial. If you're able to build yourself a lifestyle completely free of added sugar, nice work. But for the rest of us, the trick is moderation.

Rule #2: Less is more.


One teaspoon of table sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee in the morning and you dump the proverbial spoonful of sugar in each, that's 30 calories. If the rest of your diet is tight and you're active, it won't matter. If you're trying to lose weight and are eating at a severe deficit, you'll probably want to skip those few spoonfuls of sugar, because table sugar is nutritionally void and you want every calorie to count nutritionally. Other than that, though, life's short—enjoy your java.

Rule #3: Sugar is sugar is sugar . . .

Agave nectar, honey, beet sugar, cane sugar, brown sugar, dextrose, high fructose corn syrup (HFCS), whatever. At the end of the day, they're all simple carbs, unregulated by fiber with minimal micronutrient value. Sure, you might prefer one over the other. I like honey because I'm a bit of a whole foods person and it does have a tiny bit of nutritional value, but I still know that if I eat too much, it'll make me fat.

Rule #4: . . . and it's hiding behind every corner.

And you thought Invasion of the Body Snatchers was creepy . . . Avoiding the obvious sweetened foods, like soda, cake, cookies and pies, is only half the battle. Manufacturers add HFCS (as well as other sugars) to a mind-boggling amount of foods because it adds flavor. If it's in a bottle, box, or can, read the ingredients. You'll find sweeteners in everything from ketchup to peanut butter to bread to salad dressing. With a little effort, you can usually find versions of the same food with no added sugars or HFCS that are more nutritious and taste just as good.

Rule #5: No, the sugar in fruit isn't bad for you.


When the low-carb "revolution" hit in the early aughts, fruit was demonized for its sugar content. This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it's also usually loaded with fiber, which slows sugar absorption, making it an ideal way to get your simple carbs without straining your little insulin buddies. Fruit is also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled with water, yet another benefit.

Even relatively low-fiber fruits like bananas offer far too many benefits to be denied. Bananas, in particular, are rich in electrolytes, which are crucial to sports performance. As I always say, I defy you to introduce me to an overweight person whose biggest indulgence is fruit.

You can think of the ingredients in Shakeology® the same way. Sure, there's a little sugar in there, but the protein and fiber slow absorption and the massive amount of nutrients makes it all worthwhile.

Rule #6: Occasionally, a hit of straight sugar is a good thing.

You're sitting around watching television. You haven't done much today. Your glycogen stores are up, and because you've eaten normally, your blood sugar level is balanced. Time for some P90X Results and Recovery Formula®? Probably not.

Conversely, you just blasted a killer workout. You've blown through your blood sugar and your glycogen, leaving you shaky and tired. Getting some sugar in there now to help you recharge fast wouldn't be such a bad idea. Furthermore, since it'll rush in so fast, it's a great opportunity to add some protein and micronutrients to that sugar blast, because they'll rush into where they're needed just as quickly.

If you genuinely gave the workout your all and you're truly wiped out, you won't even come close to storing that sugar as fat.

So there you go. Not so tough, huh? With a little forethought and self-control, keeping an eye on your carbs can be, ahem, a piece of cake.

Shakeology Clense - Day 3

I knew day 3 would be the hardest day for me for a couple of reasons. The obvious was it was the 3rd day with no junk, no sugar, and not alot of calories. The second was that on Tuesday I have to get up earlier than normal and don't get home until later in the evening than normal. But I made it!

Breakfast - Shakeology with water and ice (140 calories)

AM Snack - apple with 12 almonds (about 170 calories)

Lunch - Shakeology with water and orange (220 calories)

PM Snack - Shakeology with water (140 calories)

Dinner - Salad (spinach, mushroom, celery, carrots, tomatoes, green pepper, onion) with grilled chicken and 2 TBLS fat free italian dressing (about 250 calories)

Overall, I am so glad that I did the 3 day Shakeology clense and that I did not cheat. I lost a little over 4 pounds and feel great. I am re-energized and my tummy is definetly flatter today than it was on Sunday. I hope I can continue to keep the sweet cravings away and stay away from so much processed food. I know I got rid of some serious goo over these 3 days!

Shakeology Clense - Day 2

Well, I am amazed that my body can actually survive on so few calories. According to myfitnesspal.com I only had around 900 calories yesterday and really didn't feel hungry much until bedtime. Here is the breakdown of Day 2:

Breakfast - Shakeology with water & ice (140 calories)

AM Snack - apple and 12 almonds (170 calories)

Lunch - Shakeology with water & ice and an orange (220 calories)

PM Snack - Shakeology with water & ice (140 calories)

Lunch - Salad with grilled chicken & 2 TBLS of fat free italian dressing (250 calories)

Wow, I really am not believing how great I feel. I can't wait to weigh in tomorrow morning. I can already tell that my tummy has shrunk a little and I great. The sweet cravings are gone, so hopefully that will continue after the clense.

Stay tuned tomorrow to see how this thing play outs.

3 day Shakeology Clense - Day 1

I started the 3 day Shakeology Clense yesterday. Here is the breakdown of what I ate and how I felt:

Day 1

Breakfast - Shakeology mixed with 1 cup water and 1 banana and ice in the blender. (about 240 calories)

Lunch - Shakeology mixed with 1 cup water and ice in the blender. 1 celery stalk, 1 carrot, and 12 almonds. (about 250 calories)

Snack - Shakeology mixed with 1 cup water and ice in the blender. (140 calories)

Dinner - Salad (spring mix lettuce, carrots, green pepper, onion, mushroom, squash, brocolli) 4 oz salmon with 2 TBLS fat free italion dressing (about 300 calories)

I felt great on day 1. I was not hungry at all throughout the day and had tons of energy. I did about 40 minutes of Zumba and then did 40 minutes of yoga before bed.

Check back later for Day 2 updates!

7 Key Foods to Help You Get the Most Out of Your Workout

Karen Tonnis

At some point in your hooked-in, hard-core Beachbody® experience, or even if you're just getting started, this thought may cross your mind: Wish I could get results even faster.



Well, now you can. Here's a list of dynamic foods that bring a lot to the table. Not only do they fit within a healthy nutrition plan, they're capable of sending your lazy taste buds a nice wake-up call.

1.Tomatoes. Make the lowly tomato your best friend and you could potentially up your chances of staying healthy and recovering faster. They're loaded with vitamins, minerals, fiber, and phytonutrients. And because they're particularly rich in vitamin C and carotenoids, they may boost heart health, fight oxidative stress, protect against a variety of cancers, and combat inflammation. Tomatoes also contain potassium, an electrolyte that helps maintain fluid balance.




2.Fish. A powerhouse of lean protein, fish lets you load up without blowing your calorie budget. The very leanest choices include white-fleshed fish like flounder or tilapia, as well as most shellfish, including lobster. Even dark-fleshed fish like tuna and salmon are considered lean, and the fat they provide (in the form of fish oil) can help regulate hormones and metabolism and reduce inflammation.

Of course, all this muscle-building power won't show up as a six-pack if you're not careful about how the fish is prepared. Watch out for calorie bombs like deli tuna salad and deep-fried fish or calamari.

3.Açai berry. What look like ordinary small, purple berries are actually one of the best superfoods in the world. Açai berries contain one of the highest concentration of antioxidants of any known food, along with fiber, iron, amino acids, and healthy omega fatty acids. Add them to your diet in the form of juice or pulp and you can expect a load of benefits, including increased energy, faster recovery rate, boosted immune system, stabilized blood sugar levels, and more.

4.Dark green leafy vegetables. Breaking news: Popeye was right about eating spinach. Especially if you want to build muscle FAST. The antioxidants found in dark green vegetables help counteract the oxidative muscle damage that comes with heavy training or exercise. So vegetables like broccoli, collard greens, lettuce, kale, and our hero spinach should be high on your list.

5.Blueberries. Mom could've said, "Eat your blueberries and you'll grow up strong." This miniature superfruit is chock-full of nutrients and antioxidants. So if you're involved in strenuous activity, a daily cup or two of blueberries can help reduce cell damage. They also promote healthy blood pressure and contain complex carbs and fiber to help sustain energy and keep you in the game.



6.Eggs. When you're trying to add muscle, protein is as important as any dumbbell or training buddy. Most important, you want increased "clean calories" from whole, natural, unprocessed foods—like eggs. Eggs are one of the most perfect proteins for growing lean muscle. By incorporating egg whites into your diet (with a small amount of egg yolk), you can get a high amount of protein for a relatively low number of calories. Six egg whites will give you 99 calories and 21 grams of protein. Now that's a deal.

7.Green tea. If you're working out regularly, giving your body a constant supply of antioxidants can promote quicker recovery on a cellular level. And drinking green tea is a good way to vary your antioxidant intake. On top of its antioxidant properties, green tea can help protect the cardiovascular system, increase metabolic rate (which supports weight control), and may provide some anticancer and blood pressure–reducing benefits.

Add these 7 foods to your oxidant-fighting arsenal.
Go ahead and rev up your engine with these heavy-hitters for quicker results. But don't neglect your regular exercise program and healthy eating plan. Those are the real key. Start with a sound regimen, then add these seven for extra kick.