Blog Archives

Four NEW ways to get your Shakeology

10/10/2013

Hi my name is Jillian and I'm a Shakeology-aholic! I look forward to drinking Shakeology every morning - there are so many benefits! But, what I love most about it is increased energy, improved digestion and controlling that sweet tooth of mine! When I first started drinking Shakeology, I only had to choose between chocolate and greenberry. It also used to be that you had to order a whole month's supply of Shakeology just to try it out. Well, times are changing and now you can try Shakeology in SO MANY ways and flavors (chocolate, vanilla, greenberry, vegan chocolate, vegan strawberry). Check out the ordering options below and shoot me an email if you have any questions!

1. Shakeology Taste Sampler

Can't decide which flavor to buy? Then this is the perfect way to try Shakeology's most popular flavors before committing to a full-size bag or combo box. Each sample pack contains 4 single-serve packets of Shakeology (1 Chocolate, 1 Vanilla 1 Greenberry and 1 Strawberry), a copy of the Shakeology Welcome Guide, as well as 6 mouthwatering recipes. With our new taste sampler, you'll easily figure out which Shakeology flavor you love the most. You also have the option to buy a VEGAN taste sample including 2 chocolate and 2 strawberry vegan packets.

ORDER: Shakeology Taste Sampler

2. Shakeology Sampler Pack

Four NEW ways to get your Shakeology - sampler pack

You can now get a Shakeology sampler pack containing the following:

Chocolate Shakeology packet
Vanilla Shakeology packet
Tropical Strawberry Vegan Shakeology packet
Recipes calendars for all three flavors

ORDER: Shakeology Sampler Pack

3. Shakeology 3-day Cleanse

Four NEW ways to get your Shakeology - 3 day cleanse

The Shakeology® 3-Day Cleanse uses Shakeology® to help get the most nutrients as possible into your body using the fewest amounts of calories. This cleanse has actually been called the “performance cleanse” because it was designed to be done in conjunction with a workout program. Let's take a look at how this differs from other cleanses:

First of all, it's not a true cleanse. It's a calorie-restricted & nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day - it could be even more should you feel the need. The aim is to get the most nutrients possible into the fewest number of calories.

The most important thing to remember about the Shakeology® Cleanse is that the results you are after shouldn’t just be about weight-loss. Although that will likely occur, the reasons you should complete it are to help get your body running more efficiently.

ORDER: Shakeology 3-Day Cleanse

4. Shakeology Variety Pack

Four NEW ways to get your Shakeology - Variety Pack

The Shakeology variety pack allows you to buy a month's supply of Shakeology consisting of more than one flavor. You can pick the variety totaling 24 packets, with no more than 12 of each flavor. Please allow extra time for shipping.

ORDER: Shakeology Variety Pack

How are you going to try YOUR Shakeology?

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Grilled Chicken with Apples and Honey

10/8/2013

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If you have a sweet tooth like me, cutting back on desserts is hard to do! I love adding fruit to my dinner, so it's kind of like I'm sneaking a little dessert in too! Check out this recipe for chicken with a touch of sweetness to satisfy your sweet tooth - It's perfect for fall!

Ingredients

¼ cup white wine (or low-sodium chicken broth)
1 Tbsp. Dijon mustard
2 tsp. raw honey
1 dash sea salt
4 tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium Granny Smith apples, peeled, cored, thinly sliced
½ medium onion, thinly sliced

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Preparation

Preheat grill or broiler.
Combine wine, mustard, honey, and salt in a small bowl; whisk to blend. Set aside.
Brush chicken breasts evenly with 1 tsp. olive oil.
Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle and juices run clear. Set aside.
While chicken is cooking, heat remaining 3 tsp. oil in medium nonstick skillet over medium heat.

Add apples, onion, and wine mixture; cook, stirring frequently, for 8 to 10 minutes, or until apples are tender and liquid thickens slightly to sauce consistency.
Serve apples over chicken.

Nutritional Information (per serving):

Calories: 278
Fat: 8 g
Saturated Fat: 1 g
Cholesterol: 73 mg
Sodium: 294 mg
Carbohydrate: 26 g
Fiber: 2 g
Sugar: 20 g
Protein: 25 g

Do you have a favorite recipe that includes fruit with your dinner? Share below!

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Friends of FitYaf - Ali gets "Insane" and gains confidence [An Insanity Review]

10/7/2013

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I met Ali through her sister Jackie, who teaches at Penn's gym with me. Jackie always described her sister as someone who was full of energy. When I heard that Ali was looking for a new fitness program, I just knew Insanity would be a good "fit" for her! Ali joined me for the live version of the Insanity workout one day, and she was hooked! Read below to hear about her 60-day experience with Insanity!

In early May, I decided to try Sean T’s Insanity 60 Day Program. Let me tell you, the program is aptly named. The only way I could describe the workouts were by using the word, “Insane.” However, I survived the 60 days and can now be officially be called “Insane” (though I’ve been called that unofficially for various other reasons long before).

What were your goals before starting the program?

I chose Insanity to get ready for summer and to challenge myself physically. Also, I was in one of those exercise ruts where I needed a change of routine. I learned that before officially starting the Insanity workout plan, Insanity has you complete a fit test and record your results. This test will be repeated 4 more times throughout the 60 day program. You are given a minute to complete as many reps of various cardio and strength moves as you possibly can. I recall being overconfident and considering skipping the fit test and diving in. I’m happy I took the fit test because it gave me quite the reality check. My goal then became to get through the fit test without slowing down or stopping during the minute intervals. Also, the competitor in my wanted to have more reps logged than Sean T’s "teacher’s pets" that were featured on the DVD.

How did you enjoy the workouts?

The workouts and I had a love-hate relationship, which for me is what I need and crave. I loved feeling accomplished when I completed the challenging workouts. Then I despised how out of shape they initially made me feel. Though Sean T reminded you to go at your own pace, I felt the need to keep up with him, which was not possible for me for some exercises. The workouts would repeat throughout the weeks and the exercises that I dreaded did become easier to complete as I became conditioned to the program and what it demanded from your body. The workouts all begin with a 10 minute cardio warm-up and are followed by a 7 minute stretch before starting the circuits. In the beginning of my Insanity journey the stretching segment felt too long for me as I just wanted to keep my heart rate up and power through the program. As the DVDs got progressively harder, I looked forward to those long stretches. I really enjoyed Sean T’s different ways to work your abs. Without any crunches, he gets the job done. All in all, I enjoyed the workouts.

What was the most challenging part?

The most challenging part of Insanity for me personally was the push-up component and the power jumps. The push-up sets were part of plank circuits, so your arms are already screaming before you get to the push-ups. Sean T’s push-up speed was also much faster than mine so I was really pushing myself to get faster. Additionally, the power jumps were tiring but also difficult for me because I had to really focus on my form. I tend to have lower back issues and had to really remember to tighten my core and land gently.

Did you meet your goals?

I did meet my goals of feeling better about my body for the beach, and I certainly challenged myself. I also was able to crush my original fit test results while catching up and surpassing Sean T’s featured exercisers.

Were there any unexpected benefits?

I really felt accomplished at the end of completing Insanity. Of all my athletic feats, I felt the most proud of myself after completing the Insanity program. It was also fun to hear people’s reactions when you’d mention that you do Insanity. They’d look at you in awe. I actually took a celebratory picture of myself in my sports bra. I’ve always been very self-conscious of my body and Insanity gave me needed confidence.

Have you ever tried the Insanity workout program?

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FitYaf's "Insane" Fitness Friday HIIT workout

10/4/2013

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Two years ago, I completed Shaun T's 60-day Insanity program. After completing the program, I noticed an improvement in my endurance and overall fitness. The program mixes circuit training with high-intensity interval training (HIIT). Not only are the workouts super challenging, but after completing this type of exercise, your body benefits from "excess post-exercise oxygen consumption" (EPOC), or what some people call the "afterburn". After you complete the exercise, your body is still recovering and adapting and thus consuming more oxygen. This process allows you to benefit from your workout even when you're done working out! This means that you've worked out, stretched, showered and moved on with your day, and you're still burning energy HOURS later! Who doesn't want that?! This is why you might see some HIIT workouts advertised as being able to achieve the same workout in half the time of a more traditional workout.

While I fully recommend the entire Insanity program, I've put together an "Insane" workout for you to try at home - no equipment necessary! Just turn up your music, set your interval timer & GO!

Notes about this workout:

Some of the moves in this workout are high-impact. Please feel free to modify the workout to make them low-impact if necessary.
This workout is designed in a '2 minutes ON/30 seconds OFF' format. When you are ON, you want to give the exercise EVERYTHING you've got. When you're OFF, grab a drink, wipe your sweat, but walk around and keep your feet moving. The OFF section of the workout comes after each 2 minute block of work.
Do each set 3 times through with a 30 second break after each set. When you're done, move onto the next set.
Be sure to stretch at the end of the workout. Check out some post-workout stretches from Health.com.
Each set is broken up into 4 exercises - do them for 30 seconds each, as fast as you can (with proper form), with no break in between.
If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout. You want to be able to do this workout all the way through without stopping to look something up.

Do each exercise for 30 seconds, then without stopping, move on to the next exercise. This will take 2 minutes to do all 4 exercises in each set. When you've completed one set, take a 30 second break and repeat the same set so that you do each set a total of three times. When you've completed a set 3 times, move onto the next set. This whole workout should take about 30 minutes start to finish, including stretching at the end.

Warmup

Jumping jacks
Squat jumps
High knees
Jump rope side to side

Set 1

Speed skaters
In & out abs
Switch kicks
Mountain climbers

Set 2

Alternating lunge jumps
V push-ups
Crab reach
Burpees

Set 3

Plank jacks
Tuck jumps
Shoulder tap plank
Hi-lo plank

Stretch

This workout has a lot of plyometrics that is going to work your legs! Be sure to give them a good stretch when you're done, making sure to target your quads, hamstrings, calves, glutes and IT band. Don't forget your upper body too!

What did you think? Can you feel the afterburn?

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Accountability will help you meet your goal - steps to hold yourself accountable

10/3/2013

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It's easy to look at someone else's success story and get motivated - whether it's losing weight, running a marathon or some other health and fitness related goal. Sometimes, it's even easy to set your own goal and get started. But, eventually, the excitement and enthusiasm wears off, and often times you find yourself right back where you started. Fitness guru Chalene Johnson always says that it takes 21 days to change a habit. That's kind of a long time if you start to miss or crave something in particular. If you want to adopt and maintain a new habit, it helps to not be alone.

Accountability will help you meet your goal - steps to hold yourself accountable

If you sign up for a class, join a workout group or make plans to meet up with someone for a workout, your chances of skipping that workout are a lot lower, no matter how tired you are or how much you'd rather do something else. Not only does working out with a buddy increase your chances of sticking with a program, but it turns out that we also tend to push ourselves a little harder too! Research at Michigan State University's Department of Kinesiology showed that not only does a workout buddy motivate you more, but this holds true for a "virtual" workout buddy as well - this can be anything from an online gaming system to a Facebook group. The reason? Accountability. When you know that someone else will take notice to not only the frequency of your workouts, but your effort level too, you're going to show up and work hard!

Maybe working out more isn't your goal. Maybe you really need help with sticking to a healthier eating plan. Guess what? There are groups for that too! There are more traditional groups like Weight Watchers, but also new virtual groups like DietBet. Oddly, the human mind works in a way that we're more inclined to stick to a plan if we feel like we'd be letting someone else down instead of ourselves. It's kind of like social "tough love".

The ultimate example of this phenomenon is The Biggest Loser. The contestants on the show are in a group, they are living out their journey in the public eye and they are competing for a prize. Talk about accountability! The good news is, you don't have to be on the Biggest Loser to meet a health and fitness goal. There are so many ways to gain accountability. One example is the Beachbody Challenge Group. Beachbody created a system where you combine a workout program with a nutrition overhaul. There is even a chance to win some pretty awesome cash prizes! And you do it all from the comfort of your own home. Are you a social person and would rather get out of the house, but can't find a fitness buddy? Fitness magazine has 7 suggestions for you!

The bottom line? Accountability works. Even better? It's not just for health and fitness. It's can be used for any goal you set for yourself. Check out these steps for holding yourself accountable:

Set a goal
Join a group of people with a similar goal
Tell someone about your goal - whether it's a close friend or family member or posting it on your Facebook page, make your goal public!
Identify one person in your group that you are going to personally check in with each day (either in person, by email or by text)
Break your goal down into smaller daily tasks
Schedule time in your day to complete each task
Each day, write down everything you did that helped you work towards your goal
Reward yourself when you meet your goal!

hellomornings.org

pfitblog.com

Have you ever been part of an accountability group? How did it help you meet your goal?

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What's Playing on my iPod - Fall 2013

10/1/2013

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Some of my favorite running songs are "oldies" and classics, but lately I've been itching for some new beats. This Fall, I'm listening to current music. My taste is a little all over the place, but it keeps me guessing and helps me play around with my pace while running. Sometimes there's nothing like a song that is brand new to you to help you forget about your aching legs.