How To Get Into the Fitness Zone

You may have heard people talk about a runner’s high or being in the zone. Sport psychologists call it flow state, but it all means the same thing: it’s the moment in time when you both feel and perform your absolute best. On average, people can easily access about 65% of their absolute strength. When you get into a flow state, you have the opportunity to push your strength to its absolute threshold. In this state, you’ll jump higher, lift more, reach farther, and hold poses longer – all while loving every minute of it!

The state is the result of your brain releasing five brain chemicals known as neurotransmitters into the body. To easily explore the differences between them, let’s enlist the help of some old friends: The Muppets.

Dopamine most closely resembles Elmo. Enthusiastic, engaged, and always wanting to experience new things, Elmo continues to seek adventure and creativity. Even when he doesn’t have all the skills necessary to do what he wants, he focuses and gets physically energized to perform the best he can.

Norepinephrine can be compared to Animal. This wild drummer is full of intense energy and keeps himself locked on select targets (e.g. the drums) which keeps all other distractions at bay.

For endorphins, we can look to How to Get Into the Fitness Zone Bear, the group’s resident comedian who wants nothing more than to relieve everyone’s pain and produce pleasure with his jokes.

Anandamide is Gonzo, that daredevil who takes pride in everything that he does. Gonzo doesn’t often let fear get in his way of experimenting with new acts. In fact, his positive state prepares his body for even the most painful and ill-advised performances.

Lastly, serotonin is the one and only Kermit the Frog, the Muppet everyone calls upon to help them cope with adversity. He’s also good at giving everyone warm and fuzzy feelings long after the show is over, despite being cold-blooded.

When you’re in a flow state, all five of these neurotransmitters act as powerful painkillers and allow you to physically and mentally reach new heights.

Here are three things you can do to help yourself achieve a flow state:

 1. Clear Process Goals. Flow is not about having clear outcome goals such as finishing a workout or losing 10 pounds. It’s about using clear goals to help you stay in the present moment. Before you’re about to perform an exercise, set a clear goal. It could be one more rep, five more seconds, lifting two more pounds, etc. Clear process goals center your mind, narrow your focus, free you from distractions, and create self-confidence.

2. Get Feedback. The more you know how you’re doing and the faster you can course correct any issues, the greater your chances of finding flow. While performing each exercise, quickly assess your technique and effort. Ask yourself if there is anything you should correct or if you can give more effort. When you can quickly and immediately assess your performance, you can also quickly and immediately figure out if anything needs to be improved for the next set. With this tight feedback loop, you continue to stay in the present moment, feel in control and energized, and believe in your ability to push your limits.

3. Challenge Yourself. Understand that your attention will be most engaged when you choose an exercise that is just above your current ability level. Tasks that are too challenging elicit fear and self-doubt. Tasks that are too easy make room for distractions.

Via: Team Beachbody Blog

Dill Baked Chicken Quarters

Ingredients:

4 skin-on chicken leg quarters, with bone

 

¹⁄₂ cup (low sodium) soy sauce

 

1 teaspoon garlic powder

 

1 teaspoon sea salt

 

1 teaspoon seasoning salt

 

1 teaspoon dill weed

Directions

1. Preheat oven to 375.
2. Line a large glass baking dish with foil.
3. Remove excess fat from chicken quarters.
4. Separate the skin from the chicken, taking care that the skin stays attached at most points on the chicken. (You just want a flap. Do not remove the skin).
5. Brush the chicken (under the skin) with soy sauce.
6. Sprinkle some garlic powder, seasoned salt and dill weed on the chicken under the skin (I estimated the 1 tsp measures. Use as much or as little as you're comfortable with) and rub into the chicken.
7. Arrange the leg quarters in the pan, skin side up, taking care not to crowd. They need space to cook properly.
8. Brush both sides of the leg quarters with soy sauce.
9. Sprinkle the skin with garlic powder, seasoned salt and dill weed (to taste).
10. Place on middle rack in over and bake uncovered for an hour.
11. After an hour, increase oven temp to 400 and bake 15 minutes.
12. Chicken is done when internal temp reaches 165 (insert meat thermometer at thickest part of thigh, taking care not to touch the bone).
13. Let stand for 5 minutes before serving.

Peppermint Mocha Latte

 

 

Come the holiday season, I love peppermint mocha lattes. But, they’re full of a ton of additives. The ingredients of the Starbucks version (my personal favorite) are: espresso, milk, mocha sauce (corn syrup, water, high fructose corn syrup, sugar, cocoa (processed with alkali 13%), potassium sorbate, artificial flavor), and peppermint-flavored syrup (sugar, water, natural flavors, preservative, sodium benzoate, citric acid), whipped cream, and dark chocolate.
Calories in one Tall nonfat Peppermint Mocha Latte with no whip (add 70 calories and 7 grams of fat for whip):

Hmm. This prompted me to ask our incredible nutritionists to whip up their own version. I couldn’t be happier, and I think you’ll love it too. If you swap almond milk for nonfat milk and leave out the honey, you can enjoy it vegan.

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 1 serving

Ingredients:

 ½ cup nonfat milk (or unsweetened almond milk)
2 Tbsp. unsweetened cocoa powder
½ tsp. raw honey (optional)
¼ tsp. pure peppermint extract
1 cup brewed black coffee (or 1 shot espresso)
1 fresh mint leaf (for garnish; optional)

Preparation:

 1. Bring milk, cocoa powder, and honey (if desired), and peppermint extract to a boil in medium saucepan over medium heat, stirring occasionally.
2. Remove from heat; mix vigorously with a whisk until frothy.
3. Pour coffee into a large serving mug; top with milk mixture.
4. Garnish with mint leaf if desired.



Via: Team Beachbody Blog

The Best Foods to Fight Fatigue

Exhaustion isn’t a good look on anyone, but it’s all too easy to burn the candle at both ends in the always-connected world we live in. And when that energy slump hits, you need help. But that doesn’t mean downing a dozen cups of coffee or reaching into the candy bowl.
Sugar and caffeine will give you a quick rush, but that’s often followed by a crash. So if you’re searching for sustained energy, look for food with complex carbs, protein, and fiber. We put together this cheat sheet of things to eat and drink to beat fatigue—and a few foods that sabotage your efforts to get pumped up.

The Best Foods

1. Water                     

The next time you’re feeling drained, try guzzling good old H2O. Dehydration may actually be at the root of your fatigue. It can lead to headaches, ruin your concentration, and put you in a sour a mood. So hit the watercooler stat. 

2. Chia Seeds

Talk about something small but mighty. Chia seeds help with hydration by absorbing 10 times their weight in water. Plus, they have the right ratio of protein, fats, and fiber to give you an energy boost without a crash.

3. Bananas

Consider this the green light to go bananas when you’re running low on fuel. In one study, researchers discovered that eating bananas worked as well as sports drinks at keeping cyclists fueled. The potassium-packed fruit also includes a bunch of good-for-you nutrients (like fiber and vitamin B6) that you won’t find in a bottle of Gatorade. 

 

4. Quinoa

With all its protein, fiber, and iron, quinoa is the perfect thing to reach for when you’re looking to recharge. And if you need an on-the-go upper, whip up these quinoa muffin bites and grab ‘em before hitting the road.

5. Green Tea

By now, it’s no secret that green tea has a slew of health benefits. You can add putting some pep back in your step to the long list. The combination of caffeine and L-theanine give you energy without the jitters. Bonus: Research suggests that green tea boosts brainpower as well, which may come in handy when you’re down to the wire at work. Take the time to brew the tea yourself because store-bought varieties often have lots of added sugar.

 

 

6. Oatmeal

The cozy breakfast food—though, let’s be honest, you can enjoy it any time of the day—will keep energy levels up. That’s because it’s high in fiber and comes with a decent dose protein. Plus, oatmeal has a low glycemic load, a fancy scientific way of saying it stabilizes blood sugar levels. (Just make sure to steer clear of instant oatmeal packets, which can be packed with sugar and salt.) Oatmeal is also super versatile—just take a look at these 30 delicious recipes to keep food boredom at bay.

7. Almonds

Certain kinds of fat are friends, not foes, particularly when you’re talking about replenishing your energy. And almonds are packed with healthy monosaturated fats that are just what your body needs for a pick-me-up.

 

8. Beans

Beans keep you going thanks to a stellar trio of carbs, protein, and fiber. The protein fills you up, the carbs provide energy, and the fiber helps regulate blood sugar. Black beans in particular are your BFFs when it comes to an energy boost—try this black bean soup recipe next time your tank needs refilling.

9. Whole-Wheat Bread

Your body needs carbs for energy, but not all carbs are created equal. Whole-wheat bread is great for a long-lasting energy kick. It's is a complex carb, meaning it raises your blood sugar gradually instead of hiking it up at turbo-speed. 



Foods To Avoid

1. Honey

Sure, honey has some serious health benefits, but it’s not something you should be reaching for if you’re looking for sustained energy. Adding a few teaspoons to your tea or yogurt will give a quick rush of energy that spikes your blood sugar, which means a crash can follow.

2. Energy Drinks

If you’re looking for a pick-me-up, don’t reach for a Red Bull. Research suggests energy drinks may do little to curb sleepiness. The combination of caffeine and sugar puts your body through the ringer and may just leave you feeling dehydrated and fatigued.

 

© istock/Getty Images White bread

3. White Bread

While complex carbs keep your energy levels in a steady state, simple carbs, like white bread, can take your blood sugar on a rollercoaster ride. Not what you want when you're keeping a busy schedule.

4. Candy

There’s a reason you’re always hearing about sugar crashes. As anyone who’s made their way through their Halloween loot can attest, an energy low inevitably follows. While sweets may give you a quick hit of energy, it’s only a matter of time before you once again find yourself dragging. After all, candy’s made up of simple carbs and sugar (which spikes blood sugar only to let it drop way back down). How sweet it isn’t.

5. Junk food

It’s a cruel fact of life that the most accessible, easy-to-grab, and oh-so delicious foods wreck havoc on energy levels. Research has found that diets high in processed food tend to lead to weight gain and a more sedentary lifestyle.¹ Talk about a lose-lose situation.
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3. White Bread

While complex carbs keep your energy levels in a steady state, simple carbs, like white bread, can take your blood sugar on a rollercoaster ride. Not what you want when you're keeping a busy schedule.

4. Candy

There’s a reason you’re always hearing about sugar crashes. As anyone who’s made their way through their Halloween loot can attest, an energy low inevitably follows. While sweets may give you a quick hit of energy, it’s only a matter of time before you once again find yourself dragging. After all, candy’s made up of simple carbs and sugar (which spikes blood sugar only to let it drop way back down). How sweet it isn’t.

5. Junk food

It’s a cruel fact of life that the most accessible, easy-to-grab, and oh-so delicious foods wreck havoc on energy levels. Research has found that diets high in processed food tend to lead to weight gain and a more sedentary lifestyle.¹ Talk about a lose-lose situation.

Via : msn.com

What kind of Workout Is Best For You?

If you’re unsure what type of workout can deliver not only the results you’re looking for, but also the incentive to do it enough to even see results, take heart. Everyone struggles with this at some point—even the fittest people at the gym.

The key is finding something you actually enjoy doing so that you can stay consistent and excited about it. Whether that’s a different workout every week or a daily power walk, select something that’s realistic for your life and easily accessible so you have no excuse not to get out there and exercise. Read on for ideas of the types of workouts that might work best for you.

If you … get bored easily: Mix it up! If just the thought of hitting the elliptical makes you yawn, then you’re probably the type of person who needs a little more variety in your exercise diet. Doing different workouts throughout the week will keep you on your toes—and will allow you to work on strengthening different parts of your body. Set up a loose schedule for yourself so that you stay on track (say, cardio every Wednesday and strength work on Sundays). Or look into a service like ClassPass, available in multiple major cities, where you can test out a gamut of workouts, from Bikram to barre. Who knows, maybe one will stick—and at least you’ll have plenty of fun in the process.

If you … thrive on goals: Train for a 5K. Or a 10K. Or a 24-hour spin-a-thon. Whatever looms large in your head as something slightly out of your reach, pick it and go for it. (Just be realistic about your goal: If you’ve never run a step, 6.2 miles may be too tough of a challenge.) The initial act of registering for the event—especially paying the entry fee—will make you more motivated to get after the goal. Then come up with a training plan that works for your fitness level and lifestyle. Give yourself at least 12 weeks to prep for the event, then plug workouts into your calendar with automatic reminders so that you stay on track with your training. And when you cross that finish line? Celebrate your accomplishment—then go for an even bigger goal.

If you … are too busy to make it to the gym: Get it done at home. Set yourself up for at-home exercise success by investing in a few key fitness items: a yoga mat, medicine balls or kettlebells and light free weights. Then carve at least 30 minutes into your day for sweating it out. (Need a jump start? Check out these low-impact cardio workouts.) Do yourself a favor, and track and share your workouts on MapMyFitness so that you can see your progress—and stay motivated to get it done on the daily.

If you … are supersocial: Get into a group. Join a boutique cycle studio, a local running club or a Masters swim team, or check out CrossFit. Diving into a team environment is fun but also, more importantly, it holds you accountable since it’s much more obvious when you bail (and when you’re slacking). Plus, when the workout gets supertough, you’ll get that “we’re-all-in-this-together” vibe that’ll have you pushing until the end. Then you can all go out for happy hour or brunch together afterward to toast your hard efforts. Bonus!

If you … are prone to stress: Zen out. The obvious choices here are yoga and Pilates, where you are forced to slow down, focus on your breathing and really tune into your mind-body connection. (Or try these stress-reducing moves that increase flexibility.) But other activities can provide just as much internal peace and with an even better cardio boost. Try swimming laps or going for a hike in your favorite scenic spot. Whatever you do, don’t skip your workout: Studies show that just five minutes of aerobic exercise can begin to stimulate antianxiety effects.

Via: My Fitness Pal

Understanding The 21 Day Fix Program

One of the more difficult parts of starting any new diet or nutrition program is figuring out portion control. The color-coded 21 Day Fix containers were created to help solve this problem and make portion control easy and intuitive and get you away from the hassle of calorie counting. If it fits and it’s on the approved food list, you can eat it!

 

 

How the 21 Day Fix Containers Work

 

There are six colors corresponding to six different types of foods:

The green container is for vegetables. These can be cooked or raw, sliced or chopped. Some examples include lettuces, kale, squash, peppers, mushrooms, and onions. Go ahead and really squish the lettuce into there to create a voluminous salad!

The purple container is for fruits. Berries can easily fit into this container as can grapes and cherries, but you’ll want to cut larger fruits like watermelon, or fruits with pits, like peaches.

The red container is for protein. Fill it with chicken breast, yogurt, eggs, tofu, or shellfish. For some of the other protein, consult the food list in your guide.

The yellow container is for more caloric carbs, as well as starches. This is where you’ll fit in foods like rice, beans, sweet potatoes, and whole-grain pasta into your diet. For foods that don’t easily fit into your container such as waffles and tortillas, the portion amounts are in your 21 Day Fix guide.

The blue container is for healthy fats. Mashed avocado, nuts, cheese, and hummus are just a few of the things you can put in this container.

The orange container is for seeds and dressings. It is the smallest and is used for calorie-dense foods like seeds, olives, coconut, and 21 Day Fix-approved dressings.

There is also a teaspoon measurement included in the 21 Day Fix program, and this is for oils and butters, such as olive oil and peanut butter. A teaspoon is not provided with the containers, so you’ll need to use your own. (And who doesn’t have a teaspoon in their kitchen?)

How To Use Them

Now that you know what goes in the containers, it’s time to use them. Although you don’t have to count your calories each day, you should use page 4 of your guide to figure out approximately how many calories you need in a day. Once you do, take a look at the 21 chart on page 19 that will let you how many containers of each color you should eat each day for your calorie range. If you’re paying attention to macronutrient percentages, you’ll notice that the plan is roughly 40% carbohydrates, 30%protein, and 30% fat.

Although the guide contains recommendations for how much of one type of food can fit into a container, you can mix and match foods of the same category to fill a single container. For example, if you don’t want to use a whole green container for spinach, then you can fill one half full of spinach and the other half full of carrots, and it will still equal one green container.

As convenient and transportable as the containers are, you don’t have to eat out of them. You can measure out the portions in the containers and then empty the container out onto a plate or into a bowl.

 

 

 

Why the 21 Day Fix Container System Works

You don’t have to count calories. You only count containers. And it’s a lot easier to keep track of three green containers than x number of calories.

It’s definitely enough food. Often when people begin this program, they find that they’re full even before they’ve finished all their container portions for the day. That’s because healthy food has more volume than junk food. If you find you find this is the case for you, only eat what you can, but make sure to eat a little from all the containers instead of just filling up on your favorite kind and avoiding what you like the least.

 



 

 

It’s practical. Portion control is about moderation and being aware of what you’re eating. The containers help you do this. After you’ve completed your first 21 days, you’ll have a good idea of how many fruits, vegetables, lean proteins, and healthy fats you should be eating every day. Need some ideas on how to use yours containers? The creator of the 21 Day Fix, Autumn Calabrese, created the FIXATE cookbook for you. And, you're also welcome to join my monthly 21 day fix boot camps for extra help, support, meal ideas, recipes, and more!

Via:Team Beachbody Blog

How Your Metabolism Changes in Your 20s, 30s, and 40s

A.K.A. why you need to start strength training right now.
When you’re a kid, you can wolf down candy bars, fast food, and frozen pizza bagels without a second thought—you know it won't impact your weight. Now, you're a hardcore veggie eater and struggle to lose those extra few pounds. Why does this happen? As you likely know, your metabolism takes a nosedive over the years and ultimately impacts your waistline.

 

Now that we've got that out of the way, here are all the ways your natural calorie-burning power transforms as you age—and what you can do to keep it in high gear.

 

In Your Twenties...

 

 

 

You Hit Your Peak 

Most women enjoy their highest basal metabolic rate (the number of calories you burn by just being alive), in their late teens or early twenties, says Christopher Ochner, Ph.D., weight-loss expert at Mount Sinai Hospital in New York. Some women will hit it a bit earlier, others later, which has a lot to do with genetics, but your activity level also plays a big role. After all, the more you hoof it around campus, play on intramural teams, and hit up the university weight room, the more calorie-torching muscle you’ll build and the higher your metabolism will be, he says. Plus, until you’re about 25 or so, your body is still building bone, and that process burns up calories.

 

But It Doesn’t Last Long

According to the American Council on Exercise, your basal metabolic rate drops roughly one to two percent per decade. “By the late twenties, many women notice that they can’t eat the same things they used to without gaining weight and that the weight doesn’t fall off as easily as it once did,” says Ochner. Since this drop starts right about the time people settle into the (largely sedentary) workforce—and start losing muscle—your office job might actually be to blame, he says. Buzzkill.

 

 

In Your Thirties...

 

 

 

The Fattening Cycle Continues

As you lose muscle, your natural calorie-burning ability slows even more. And as you lose muscle and gain fat, fat can develop into the muscle and cause weight gain and metabolic dysfunction, says Caroline Cederquist, M.D., creator of bistroMD and author of The MD Factor. To add insult to injury, during your thirties, you aren’t producing as much human growth hormone as before (no more growth spurts for you!), which also leads to a dip in your metabolic rate, she says.

However, strength training can help you build muscle and produce more human growth hormone, both of which keep your metabolism running as fast as (or faster than) it did when you were 20.

 

Pregnancy Can Go Either Way

If you decide to bring a baby on board, pregnancy can give your metabolism a bump—but not enough to start eating your normal diet times two. “Yes, you need to eat for yourself and the baby, but that baby might only be a couple millimeters large, so you don't need that many extra calories,” says Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition and Dietetics.

During pregnancy, you'll likely burn about 200 extra calories a day, says Delbridge. Women who are at a healthy weight before pregnancy should only gain about 25 to 35 pounds during those nine months, he says. Unfortunately, according to a 2015 study published in the journal Obstetrics and Gynecology, almost half of women gain too much weight when they’re preggers—which can contribute to muscle- and metabolism-wrecking insulin resistance.

 

Breastfeeding to the Rescue

A huge calorie burn comes from breastfeeding. The average woman who's breastfeeding full-time can expect to burn an extra 500 to 1,000 calories per day, says Delbridge. Unfortunately, as soon as you start weaning your little one, your metabolism goes back to pre-pregnancy levels—as long as you haven’t lost any muscle since you got pregnant.

 

 

 

In Your Forties...

 

 

 

 

 

Your Hormones Tank

Around 40, your baby maker prepares to close up shop, and your levels of estrogen, progesterone, and (again) human growth hormone decrease, says Cederquist. So unfortunately, your metabolism follows suit. That means you'll have to focus on reducing your caloric intake during your forties in order to maintain your weight, says Delbridge. If you're working out, that might only amount to eating about 150 less calories per day, he says. But if you don't exercise and sit most of the day, you'll probably have to cut more calories to stay svelte.

 

Building Muscle Becomes a Non-Negotiable

Okay, so this is a must at any age, but around age 40, your body’s natural decline in muscle mass, called sarcopenia, sets in. To combat the loss of lean mass and keep your metabolism revved, you really have to turn to strength training. (But, hopefully, you have already!) According to research from the Harvard School of Public Health, people who lift weights put on less belly fat as they age than cardio bunnies.

 

While any exercise will help you burn calories while you’re at the gym, strength training gives your metabolism the biggest boost after your workout ends, says Ochner. On top of pumping iron, eating enough protein (about 100 to 120 grams a day) will boost your efforts to get stronger. “A woman who was sedentary in her twenties and thirties can actually have a higher metabolic rate in her forties if she exercises and changes her diet,” says Cederquist. 

Via: MSN