149 workouts to choose from
**NEW** – MICROWORKOUTS
Microworkouts are workout sessions that are 5 to 25 minutes in length. They will replace the HIIT workouts as microworkouts more accurately reflects the intent of these workouts – short, intense workouts for when you are short on time that can include everything from cardio to body weight exercises and kettlebells. A new microworkout has been added – 17 minutes of upper body (shoulders and triceps) and core!
Product Review: Quest Protein Chips
These are perfect, right? – 19g protein, 5g carbs, 4.5g fat
For years, many of you have heard me preach the importance of getting enough protein at each meal – between 20-30g of protein per meal. And then you find these chips. You look at the numbers and you think you have hit the jackpot! Is this a good product to eat? Read the full article on the Member’s Dashboard.
FOOD FOR THOUGHT
I’m not sure if I’m ready to commit to a lifestyle change. How do I know if this is right for me?
I have been approached many times by individuals who want to make dietary changes to feel better. What they don’t realize, is to achieve their goal, what is really required is a lifestyle change.
A lifestyle change requires:
- Significantly changing your diet,
- Recording what you eat every day
- Incorporating regular exercise
- Practicing a relaxation technique
- Potentially modifying your lifestyle (eg. work habits, sleep habits, restaurant choices)
- Taking some supplements to correct nutritional deficiencies.
This sounds like a lot, but remember, you DO NOT make all of these changes all at once. YOU CHOOSE the pace; therefore, we work at a pace that is comfortable for you, making one change at a time.
I would say the most difficult change for most people involves entertaining and eating out because those decisions are not solely made by the individual but include other people, and many times, a group of friends. If one friend in a friend group changes their eating habits, it inevitably affects everyone in that group to some degree. Therefore, how supportive the people are around you will contribute to your success.
Choosing to make a lifestyle change is not a decision to be made lightly. In fact, it is quite possibly the most important decision of your life, because you are choosing to change the course of your life. If you feel extremely excited and a little (or maybe a lot) nervous at the same time, but your excitement is greater than your nerves, you are ready. All you have to do is choose to JUMP!
Excitement is the key to motivation.
Conscious Relaxation is a relaxation technique you can practice that takes only 10 minutes. Search Conscious Relaxation on the Member’s Portal and you will find a 10-minute Conscious Relaxation session as well as workouts that finish with Conscious Relaxation.
In a year and a half (and a VERY stressful year I would like to add and not just because of COVID), this incredible individual accomplished the following:
- Lost 10 lbs
- Decreased body fat by 7.9%
- Increased lean body mass by 6 lbs
- Decreased body fat by 16 lbs
- Decreased metabolic age by 7 years
How did they do it? They had already made significant changes to their diet previously, but during this very stressful time, they stayed active by walking and kettlebell training and made sure they got lots of sleep. How often do we let go of the priority of consistent exercise and quality sleep during challenging times? This individual is proof that it works if we are diligent and stick with the basics. Well done!!
Here are some recipes to help you get some greens into your diet. Parsley is very cleansing and nutritious. Having a whole salad made from parsley may be too much for you right now, so you may want to start by adding a little to some salads you already enjoy.
- Shrimp, Pea, Shallot, Herb Salad
- Parsley, Cucumber, Pineapple Salad