- 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!!!
