Good stuff from Mark Briggs - Nutrition Simplified notes

Here are some of the things that Mark Briggs talked about in his Nutrition Simplified webinar -

- Nutrition is one of the most important components to a healthy lifestyle.
- Eat from clean sources - organic fruits, vegetables, whole grains, lean protein and healthy fats
- key components to healthy lifestyle are proper eating, exercise & proper recovery time
- Beachbody Club Membership is a great resource-
- caloric needs calculator based on your Beachbody programs
- you can apply your findings directly into the Meal Planner
- you can calculate the caloric needs for your customers to help them figure out their needs
- www.fitday.com and www.dailyplate.com - both are free and can tell you how many calories, fat, protein you consume simply by inputting your diet
- Mark is a pescatarian - no dairy, no meat except fish - cleaning up his diet is where he saw biggest physical changes
- Plateau - people plateau because your body needs more nutrients. Your body goes into starvation mode - starts storing fat thinking that you're body is starving
- Input your food into either the BB Club Meal Plan or one of the two websites that Mark recommended - do this for two full weeks - that way you'll be able to see how you feel eating the proper caloric amount
- After each 10 pounds lost - recalculate caloric needs
- 9 out of 10 times, people plateau because they fall of of eating a clean diet
- Eat 6 times a day (divide your total caloric needs by 6 - that's how many you need to have per meal) - every 2 1/2 - 3 hours - by eating smaller portions, your body becomes more efficient and you're less likely to store fat
- stop eating about 3 hours before bedtime - by this time, your body has digested the last meal - if you get hungry before bed, have a protein shake (the 3 hour rule doesn't apply)
- Shakeology is a GREAT shake - full of lots of good things - helps your body absorb other supplements - Mark uses to replace one meal - usually last meal of the day
- Should you eat breakfast - YES! Your body feeds off itself during sleep - needs nutrients first thing in the day - oatmeal is a great option - Mark adds whey protein powder - breakfast is his highest caloric intake of the day
- Should you workout on an empty stomach? Personal preference based on how you feel - doesn't really matter
- Tips for Success
- hold yourself accountable
- don't let yourself slide
- have friends help you
- write down your goals
- journal and message boards
- recruit a partner (as long as one person is always strong)
- ** get junk food out of the house** - if it's not in the house, you won't eat it & the cravings will dissipate
- stay hydrated - good guide is 1 liter per 50 pounds of body weight.
- things to avoid: partially hydrogenated vegetable oil, sucrose
- Whey protein that Mark likes - Optimum Nutrition & Jay Robb (sweetened w/ stevia)
- Protein bars Mark likes - Greens Plus
- How do you handle sabotage from your family:
- Make a commitment to yourself
- Mark's motivation came from his parents - neither are in good health and he wants to be around for his kids and grand kids
- Let your family know how important this is to you
- You can always turn to the Beachbody community for support!
- Exercise Intensity - when you workout - workout HARD
- Mark's guide - if he doesn't feel nauseous by the last 10 minutes of the workout, he hasn't pushed hard enough (if he pukes, pushed a little too hard!)
- also be sure to get enough sleep
- if you're out all day - pack snacks and meals to take with you
- Mark is a fan of putting cereal and other snacks in plastic water bottles (he likes Kashi)
- **Looking good is a side effect of feeling good!** Throw the scale away - go by measurements!
- you can do a million crunches, but if your diet is not clean, you'll never see that 6 pack!
- How do you get rid of the "muffin top"? Eat clean and work out intensely - there's no way to spot reduce - if you lose body fat, it's going to come from all over, not just one spot on your body
- Great books - Nutrient Timing & Becoming Vegan


Hope this is helpful - I thought is was great - thanks Mark Briggs!!!

Day 1...the return to the Team BeachBody message boards....

....after 8 months.....1/229.....

this is where home is and always was... the return to the Team BeachBody message boards....



Where do I start....?

Some people knows me pretty good, some don't know me at all....some like to know me...and some wish they didn't know me :)

..funny.... (I'm just kidding..)


I'm on the message boards for many years, and as we all take a break at some point, we all came back again...like a little finger that is calling us....


In July 2008 my life fall apart, without knowing where to grab and where to hold on. After 12 years of marriage my husband and I mutually decided to take our separate paths. Me and the two kiddo's, Jaco and Tarien moved back to Nebraska and we took a very long time to breath again. We went through all the ups and downs and emotions that little people would know....

but with the help of our God, we all made it. We cry, we scream, we yell, we stomped our feet and the hurt wouldn't go away, but slowly we are getting better... we are healing.... one day at a time.....

Many friends are looking for me in other ways on the wonderful world wide web... and I'm dragging myself for a few weeks now to come back to the boards by request... :D


A few things change since I was here last time... still the same Tania - just a different outlook on life....

One BIG HUGE mistake that I made, in my transformation was probably the biggest mistake I could have ever done. (...and we all make mistakes...)

Years ago, when I started my transformation my SOLE *PERSONAL* reason was to get my marriage back. (that inner shy voice)

Get the fire back. Feel good behind close doors and feel good about myself, and that was that DEEP inside "why" that little people know.... but many of us woman think that way....

When I walked out of my house in TX last year, my whole world collapsed. My sole reason was to be the 100% perfect woman for my marriage, and when I walked out, I knew I failed... I didn't failed in who I am and what I achieved, but I felt like

I failed in the one thing I wanted to change SOOO much! The ONE thing I had no control over...

...it didn't took me long to realized I'm hurt so bad, that very little is going to change me.... and that I always had my safety guard up....

I can write books about my life, from where I was, what I've been through and where I am going... My body/weight didn't bother me one bit this last few months... Up and down - didn't care at all....

All I cared for was getting UP in the morning
and getting through the day... and still be able to hug my kids good night at night....

Soon after I got back to Nebraska I reached out to my local Lincoln team again.... Thank YOU y'all!!! Love you guys for being there for me!


........about 3 weeks ago my son was reading Joel Osteen for us, and as we are taking turns every night on who is reading, I fall asleep as he was reading :) and he said:
Mommy - you need to listen, this is just for you!.....

.... and the idea that he wanted to get to me was finding your fire! Finding what makes you excited and happy - and then you will truly be happy... close the doors so new ones can open....

And that kinda hit home... for my 11 year old to help me realize that I need to let go of the past and find my NEW joy....

I realized I had to do something for ME - for NOBODY else... and this is what I am doing now...

I do have a new goal - new passion... new fire... new "unthinkable" for many... but it's my bliss - will I make it? I don't know? will I try? YOU BET I WILL!!....

I want to compete in 3 fitness competitions this year.
Aug 29th in Chicago,
Oct 10th in Fort Worth, TX
and the BIG one -
Nov 19 - 21 in Las Vegas Nevada...

My support? EVERY ONE OF YOU!!!! I need ya! I want to do this SOOO bad - for me!

One of the Lincoln Coaches - Conner, is going to help me... YEAH!


Fitness wise - you ask what do I need to achieve?? - well - I'm not going to do body building. I'm competing in Ms Bikini and Model America.

AND another 37.5 pounds off!

so..... that's my new personal goal - NO BODY SAID IT IS GOING TO BE EASY, VERY LITTLE CAN DO IT, BUT I'M GOING TO GIVE EVERYTHING IN ME TO DO THIS - FOR ME!!!



What and ICE BREAKER - breaking the 8 month silence.... sorry guys.... I'll do my best to make this up to y'all!



A few weeks ago I draw a RED cross on the calendar to when I am getting back to the message boards.... and I have about 5 minutes to post...to still make it for today.... April 4....



Good night everyone...
Day 1 is in the books - 229 to go!


Many HUGS!
Tania-Maria

My Transformation Pics

What This Doctor Says:

Does words like Nike – Coca Cola – Dell – Phillips – GM…ring a bell? Of course! We call that Brand Recognition. Beachbody is a house hold name quickly recognized for In-Home Fitness, with products like – P90X, Turbo Jam and Hip Hop Abs and now the makers of the BEST Meal Replacement Shake – Shakeology.




Based on research, I highly recommend Shakeology as a superior Meal Replacement Shake with Clinically Proven Results and it is Scientifically Engineered with 70 of the best Premium Ingredients in the world - Dr. JP Saleeby, MI






Here’s what Dr. JP Saleeby say:

Shakeology is a superior Meal replacement that contains more than 70 different ingredients that were chosen from around the world for their potency and bio-availability (the ability to deliver the nutrients your body needs).

Here’s what Dr. JP Saleeby who ran the study observed about the participants:

* They Reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%.
* They lowered their total cholesterol levels by an average of 30% and their “bad” cholesterol by an average of 38%.
* They reduce their cardiovascular risk factors by an average of 24%.



Do you got SHAKE?

Annual BeachBody Summit in Hollywood, California!

What a wonderful experience we had at the Annual Beachbody Summit this last weekend at Universal Studios, Hollywood, California! Beachbody coaches grow with 12 000 coaches from the previous year and is just getting stronger! To be a coach is one of the most fun rewarding jobs you can ever have! It's all about helping people to live better lives, and love the people you are coaching! This last weekend we had our second annual summit. The theme for this weekend was Dream Extreme. The topic was picked because the summit is nothing else than helping us as coaches to dream "extreme!" Dream BIG!


Joining a wonderful group of fitness leaders together with the best company in the world in fitness, we had the time of our lives! Beachbody is a company that started in 1998 with the two men, Carl Daikler and Jon Congdan. Together they build this amazing company called Beachbody. Going from a million dollar company to a billion dollar company, I'm so proud to be part of it!




Beachbody is the makers of P90X, 10 Minute Trainer and P90 (by Tony Horton), Turbo Jam and ChaLEAN Extreme (by Chalene Johnson), Slim in Six and Total Body Solution (by Debbie Siebers), and Hip Hop Abs and his soon NEW release INSANITY! (by Shaun T)






At the Beachbody Summit we also had a sneek peek at NEW and exciting products. Some NEW Fitness DVD's like - Rev Abs, Turbo Fire (by Chalene Johnson), and Insanity (by Shaun T)
I didn't had the opportunity to give Charlene Johnson or Shaun T a hug, but I sure did give Tony Horton a hug, (and it was a nice one too!) - oh... and Debbie Siebers! She is sooo pretty!




New products:
- Shakeology - I got ONE word for this new product! - "bestmealofthedayinoneglass!" - Sounds about perfect to me! Shakeology is 70 ingredients conveniently located in ONE glass! Go checkout: www.Shakeology.com and get back here to ask questions!
Later this year we will also launch a new product to supplement Shakeology and that is Shakeology Fiber. Not only am I excited about Shakeology, but it is possibly the best business opportunity there is to generate instand cash fast! As me about that today!




Very IMPORTANT! Beachbody give away nothing less than $800,000 this weekend to 8 lucky winners that transform their bodies into the best shapes of their lives! Congratulations to Dallas Carter and Kristy McLean for walking away with $250,000 each, and their runners up! Awesome guys!




Another very fun part of being a coach is the awards that Beachbody provide to us. Starting this year, we don't only have to be top coaches in our organization, but we can also make it happen by promoting and working your business through the NEW Shakeology product sales.

I don't know about you, but I'm gonna be in Hawaii next year!
So - the trip! - not any trip!

...Last - you can't affort NOT to go... make this a team effort! See you in Hawaii!

The ZZZZZZZZ's on sleep and losing weight...

It might sounds funny and unreal, but you burn calories more efficiently when you get enough sleep. With Daylight Savings time coming up this weekend, you should take this opportunity and get a hold of your sleeping pattern....

How it works

Enough sleep is a very important piece of the puzzle in your goal to reaching your target weight. Research shows that sleep-deprived adults and children are more likely to be overweight. There is actually a direct statistic between hours of sleep missed and the degree of overweight.

Not sleeping enough triggers hormones that regulate your appetite. The appetite-stimulating hormone, called ghrelin, will increase when your awake long enough and the hormone, Leptin, that triggers "fullness" is decreased. When your not sleeping enough the hormonal changes make you crave more carbohydrates, like bread and ice cream. In NON-ROCKED SCIENCE language: Your body processes glucose less efficiently, and so your body wants more! (sugarrrr...and that's comes in various forms!)

Ever heard of Cortisol? Cortisol is a hormone released during STRESS. Well, cortisol levels rise when you don't sleep enough, and high levels of cortisol causes fat to store in the lower abs! Yes - that dreaded belly fat.

SO! RESET your biological "TIC-TIC...TIC-TIC"



People who are careful about eating and exercise, often don’t realize the harm they create by missing sleep.
Fast Fact: The average American sleeps 6.9 hours a night, but adults need at least eight hours and teens need at least nine.

To get back on track with a good routine is:
* Make a point of going to bed and getting up earlier. Instead of "springing" ahead with your bedtime, try sticking to your winter schedule when the clocks change.
* Start to wind-down 30 to 45 minutes before bedtime, put on some relaxing music, or read a book (maybe a boring one that won't keep you up all night!),
* Avoid coffee or Soda's (caffeinated products) starting early evening.
* Exercise everyday - (that should whine you down....)
* and last... keep your bedroom quiet, dark and cool. Put on the fan, or crack a window...

Get caught up on sleep and see if you aren’t quite so hungry or craving less sweets! Look out for the belly fat to melt away!




Soooo.... What keeps you from your sleep?
Your thoughts are welcome!


In this together.
Tania Maria

YES, You Can!

Still trying to get into the habit of actually committing to my blog...this is what I want to discuss today
... 6 Meals...YUMMY!!!

I often get asked as part of being a Team Beachbody Fitness Coach and Pre- ISSA Professional Trainer, why I frequently recommend that fitness peeps eat five to six times a day? Many woman say that they can't manage that. And then after receiving emails from busy woman whom are trying to handle two or even three jobs...my answer still is: YES, you can do it!

It just takes a little organizing. Naturally I don't recommend a 3-course extravaganza but something fast and easy that will curb your appetite for two and a half to three hours. I firmly believe that breakfast should be your biggest meal of the day. Yes, and I hear many woman saying: I had toast and a hot cup of coffee and that's my breakfast for the last 25 years and I have no appetite after that!

So my suggestion is---- One word: "LET_IT_GO!" Break free from that habit...
Go for hot oatmeal and berries, followed by boiled egg or scrambled egg whites, and whole grain toast. Make tea, coffee or water your beverage.

The rest of the day should be meals that you prepared the night before that can be eaten every 2 and a half to 3 hours. A few suggestions would be: `Grilled Chicken Breast and an Apple, Water-Packed Tuna and brown rice, Cottage Cheese and a salad, egg whites and a sweet potato. Ezekiel bread and one tablespoon nut butter or beans and chopped turkey in a whole wheat wrap.

As always! I would love to hear what your comment is... Good, Bad or Ugly!

In this Together.
Tania-Maria

I WON $1000 ..!!!

"You won $1000 in the Million Dollar Body Game® for entering your workout in WOWY® on February 27th, 2009 at 4:46 AM PT / 7:46 AM ET. With the Million Dollar Body Game, it pays to lose!"

.................WOW to WOWY!!!...................

Early this morning I was laying in bed... thinking - it's end of the month! Bills needs to be paid, been to Florida last week, going to California in 14 days... $$$.....and I was just trying to sort out all the "in's" and "out's" ....

Little did I know.... "You are the Team Beachbody Daily Prize Winner!" will be in my INBOX...!!!


A $1000 may not be so much to most, but it sure means the WORLD to me!
Thank you BEACHBODY!!!

To Blog - or - NOT to Blog?

Why Blog?

It took me nearly a year to actually start this blog. Why? Simply because I don't know how - but I also feel and see the importance of having one. So? To blog - or - Not to Blog? What is my goals? ...and will I be able to reach my goals via blogging? Some real questions....

My mission is to help people manage their weight. I want to help you to help yourself. I hope to give you more knowledge and skills to develop good habits that will last a lifetime as well as sane notions about food. The key phrase is “manage your weight”, whether you are overweight, underweight or somewhere in-between. Remember, our bodies and minds are hardwired for scarcity, not abundance, hence the foolishness. I could go on and on….

What to Write About?

I guess the most important goal is to be true to myself, - and you to yourself. We have to focus on the basics of healthy eating. What to eat. How to get it. The choices is up to us. Your job is to be informed and know how to make it (relatively) easy.

Many people are confused and others are soundly on track! I will pick up on my Newsletter issues that is asked by customers like you, posts, and in the Fitness forums and groups. Your comments, in turn, will give rise to new blogs, and round and round we go. And then there’s the news of the day and who knows what else. (Did I tell you how excited I am about the Annual BeachBody Coach Summit in CA?)

And that's what it's all about.

In this Together