Why Should You Join A Challenge Group?

Maybe you have heard about challenge groups or maybe you haven't. A challenge group is a closed Facebook group that anyone that is one of my Beachbody customers can participate in. It is a 60 day group that will focus on working out, clean eating, accountability and motivation. In this blog entry, I want to talk about reasons why joining a challenge group can help you stick to your health and fitness goals AND achieve them. Here are 5 reasons:

1. Again, its 60 days of accountability, not just from me, but from a group of people that are doing exactly what you are!

2. Support, support and more support! Let's face it...starting a fitness journey is not easy and will have its ups and downs, but you are more likely to stick with it with others rallying around you. The end result will be SO worth it.

3. Additional resources for both working out and eating. These things will be shared with you and you can take them with you for the rest of your life!

4. Fitness help-Chances are other people in the group are doing the workout you are doing and you can share in that experience together! Also, who better to get advice for your next workout program?

5. Prizes...yep, that's right. Whenever you log your workout onto The Beachbody Challenge, you become eligible for $500 dollars a day! Who doesn't want that?!

Have you had success off and on? Have you done really well and then not so hot for months after? Chances are it is because you didn't take the necessary steps to make this a lifestyle change. Being healthy and fit is only going to work for you, if it becomes who you are. A challenge group is the perfect way to help transition yourself to this lifestyle with the support of someone who knows how to make that happen for you. If you would like to join one of my next challenge groups email me at allie.luden@gmail.com. 

How Many Calories Should You Be Eating?

We're often asked "How many calories should I be eating?" Between RMR and BMR and net calories and total calories and deficits it can all be a little overwhelming and confusing. We know. Here's how to quickly figure out how many calories you should be eating.

Sedentary: You work in an office or at home and sit for most of the day. Current weight in pounds x 12 = Calories needed to maintain weight.

Moderately Active: You walk or are on your feet for most of the day (i.e server in a restaurant) or are doing one of our entry level programs. Current weight in pounds x 13 = Calories needed to maintain weight.

Highly Active You spend most of your day doing labor intensive work or lifting heavy objects or are doing one of our high intensity programs. Current weight in pounds x 14 = Calories needed to maintain weight.



If you want to lose weight, subtract 500 calories from that number. But, don't go below 1200 calories. See the two examples below:

Scenario 1: A 200 pound person wants to lose weight. They are:
Sedentary: 200 lbs * 12 = 2400. 2400-500 = 1900. They should eat 1900 calories daily.
Moderately Active: 200 lbs * 13 = 2600. 2600-500=2100. They should eat 2100 calories.
Highly Active 200 lbs *14 = 2800. 2800-500=2300. They should eat 2300 calories.

Scenario 2: A 120 pound person wants to lose weight. They are:
Sedentary: 120 lbs x 12 = 1440. 1440 - 500 = 940. They should eat 1200 calories.
Moderately Active: 120 lbs x 13 = 1560. 1560-500 = 1060. They should eat 1200 calories.
Highly Active 120 lbs x 14 = 1680. 1680-500=1180. They should eat 1200 calories.


If you are trying to gain weight, add 300 calories.
Here's an example of a 120 pound person trying to put on weight. They are:
Sedentary: 120 lbs x 12 = 1440. 1440 + 300 = 1740. They should eat 1740 calories.
Moderately Active: 120 lbs x 13 = 1560. 1560 + 300 = 1860. They should eat 1860 calories.
Highly Active 120 lbs x 14 = 1680. 1680 + 300 = 1980. They should eat 1980 calories.

Blueberries & Cream Overnight Oats

Have you checked out www.mywholefoodlife.com yet? If you haven't...you SHOULD. Melissa's recipes are seriously AMAZING and she has a great story too! I love, love, love her overnight oats. They are so easy, healthy and delicious. Here is one of my favs--Blueberries & Cream Overnight Oats. ENJOY!

Ingredients

• 1/4 cup raw cashews soaked overnight
• 1/2 cup gluten free rolled oats or gluten free steel cut oats
• 2 tsp chia seeds
• 1 tsp ground vanilla beans or vanilla extract
• 2 tsp maple syrup
• 1/2 - 1 cup almond milk (depending on how thick/thin you like it)
• 1/4 cup blueberries

Instructions

• Soak the cashews overnight or for at least 4 hours.
• Drain and rinse the cashews well.
• Add them to a blender with the maple syrup and vanilla. Blend until smooth.
• In a glass jar, combine all the ingredients except the blueberries.
• Cover and store in the fridge overnight.

A few things to note. If you are using steel cut oats, they will retain a slight crunch. If you like a smoother oatmeal, try using the rolled oats. I add the fruit in the morning. You could add it the night before, but if you plan on making a weeks worth of breakfasts, add the fruit right before you plan to eat it. I eat mine cold, but feel free to warm yours up in the morning if you wish. This recipe would also work great with strawberries, raspberries or blackberries.

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PIYO....is INCREDIBLE!!

Check out this video on the latest workout from Chalene Johnson. It is a low impact workout, which means no jumping and no weights, for all fitness levels. The best part is that it is going to provide you with some SERIOUS results!

Want to order? Go to www.teambeachbody.com/allielude to get all set up!!!

P90X3

P90X3 is another one of the May specials. This is not like the original P90X...they are 30 minute workouts, yep thats right, 30! minute workouts. People are getting some serious results with this program! Why not you??

www.teambeachbody.com/allieluden

Turbo Fire Challenge Pack

This month you can save on the TurboFire Challenge Pack! It is going to be awesome!
www.teambeachbody.com/allieluden

Clean Eating in more detail

Here is great information from a fellow coach, Melissa Beck.

Check out her website: www.melissavbeck.com

Eating for best long-term results

I get so many people who want to eat clean but don't know where to start.  

How many servings a day!  What is a complex carb, is Corn a vegetable?  

So hopefully this will clear the air just a bit!  Tosca Reno the author of 

the Eat Clean Diet calls her meal plans, cooler plans!  She has different 

cooler plans based on the type of results you want to get.  So today I am 

focusing on Cooler plan #2, which is for steady weight loss and maintenance 

once you goal weight is reached.  So this is basically the plan

I stick to year round at this point!  This will give you a good idea of 

what to eat and when!

What is it?  This IS EATING CLEAN!  Do this year round for steady, 

healthy weight loss.  But this plan can also be used for maintenance.  

Here's why:  when your body begins to approaching its set point 

(its genetically predetermined healthy weight) you will find 

that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, ect) 

is permitted in limited amounts.  Unhealthy sugars and fats are 

not recommended.

How it works:
 Follow the eat clean principles as listed below
What to do:

• Eat more- eat six small meals each day.
• Eat breakfast every day, within an hour of rising.
• Eat a combination of lean protein and complex carbs at each meal
• Eat sufficient (two to three servings) healthy fats every day.
• Carry a cooler packed with clean foods each day.
• Depend on fresh fruits and vegetables for fiber, vitamins,                                    nutrients and enzymes.
• Adhere to proper portion sizes.

What to Avoid:

• Avoid all over-processed foods, particularly white flour and sugar.
• Avoid all chemically charge foods.
• Avoid foods containing preservatives.
• Avoid artificial sugars.
• Avoid artificial foods such as processed cheese slices.
• Avoid saturated and trans fats.
• Avoid sugar loaded beverages, including colas and juices.
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value.                          I call these anti-foods.
• Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables:

6 portions each day.  A portion is:

• 1 cupped handful or a piece of fruit such as berries, grapefruit,                            melon, apples and mangoes.
• 2 cupped handfuls of vegetables including broth based/vegetable                            puree soups.

Complex Carbohydrates from whole grains and starchy 

carbohydrates: 
2-4 portions each day.  A portion is:
1 scant handful of high-protein, sugar-free cold cereals, such as 

clean muesli or granola.
1 handful of cooked cereal
1 piece of whole grain bread or wrap (Sante Fe tortilla wraps

 from Costco are a great option)
1 handful sized serving of sweet potato, yam, banana, 

corn, carrots or squash

Lean Protein
6 portions each day.  A portion is:

• 1 cup or handful of dairy products such as low fat soy,                                         almond, hemp, rice, or skim milk, cottage cheese, kefir,                                          yogurt cheese or plain fat free sugar free yogurt.
• 1 scant handful of raw, unsalted nuts (also a healthy fat)
• 2 tablespoons of all natural nut butters such as almond or                                          peanut butter (also a healthy fat).
• 1 palm sized portion of lean meats
• good quality, sugar- and chemical- free protein                                                           powder (hemp, soy or whey).

Beverages:

• 2-3 liters per day of fresh water with no sodium
• Clear herbal tea (unsweetened)
• Black coffee in moderation
• Green/Black tea

Sweeteners:  Use in moderation.  Avoid Artificial Sweeteners.

• Agave Nectar 
• Maple Sugar Flakes
• Rapadura Sugar