What to Eat Before and After Workouts

One of the most common questions people ask is "What should I eat before and after I workout?"  

A few things you need to think about first are, how long your workout is going to be that day, when you are going to work out, and what your goals are.

How long your workout is going to be. If you are going to be running long-distance, or lifting heavy weights for over an hour, you will definitely want some food in your belly within an hour of working out. You will want to eat something that is easy to digest and will provide you with the necessary energy to get through your workout. Combining high carbs, with protein and a healthy fat will help maintain glycogen stores during exercise.

However, if your workout is going to be short, or less intense, you might just need a light snack. You still want to fuel your body with proper nutrients, but you don't need as many calories.

When is your workout? I really like working out first thing in the morning on an empty stomach. It's just personal preference. But when I work out later in the day or in the evening, I find I can lift heavier, and have more energy because I have eaten previously. Although, if I am going to do PiYo or anything where I'm upside down - definitely empty stomach is best! haha ;)

What are your goals? Are you trying to lose weight? Are you trying to build muscle? Are you training for a marathon? These are things you need to think about. If your main goal is performance, you will need to make sure you have the proper fuel to keep you from bonking. If you are trying to lose weight, you might want to try empty belly cardio first thing in the morning. If you are building muscle, you will want extra protein.

So depending on these things, here are some ideas for pre-workout snacks:

Regardless of your training goals, you will want to avoid heavy, greasy foods, and also foods high in fiber. They will cause you to feel bloated, gassy, and well, you get the idea. ;)

After your workout you want to replenish those glycogen stores and give your body the nutrients it needs to build and repair the muscles.

Generally, you want to have a 3:1 carb to protein ratio for recovery. This is the best time to eat those carbs when they can be used for an immediate surge of energy. ;)

Another great thing to consume post-workout is the P90X Recovery Drink. It really helps with soreness and recovery, and it tastes like an orange creamsicle! Yummy!

As far a supplements go, I usually take BCAAs (branched chain amino acids) before and/or after workouts to help prevent muscle loss, and help with recovery. Glutamine is also a great supplement. ;)

Well, there you have it. You will always want to listen to your body, because you know it best. If you find you are getting dizzy or you are bonking during a workout, make sure to eat a little something before. I find if I am just starving, but I don't want to wait very long for my food to digest before I start my workout, I will just have a 1/2 banana and that works for me.

Also, don't work out on a full stomach - ugh! Let it digest a good 1 - 1.5 hours first. ;)

And stay hydrated!! Drink plenty of water before, during and after workouts! That is extremely important!!

Okay, go work out! Have fun while you're at it. :)

Thanks for stopping by!

21 Day Fix Challenge Group

Who would like to lose 10 lbs by Halloween?? I know I would!

Well, there are just 10 days left to order the 21 Day Fix program at it's special price this month. Basically it's like buying Shakeology and then getting the entire 21 Day Fix program for only $10! How crazy is that?

And just in time to sign up for my Hot For Halloween challenge group! You will get all the support, accountability, motivation, recipes, tips and tricks to complete this program. (If you want to do a different program, that's totally fine too. Just message me and we can find the right program to fit your needs.)

Let me know if you are ready to commit to your health and fitness goals. I only have spots for about 5 people! Hurry and join today!

I hope to see you there!! :)

P.S. I hear there's a 21 Day Fix EXTREME coming soon!! This will be a great way to get ready for it! ;)

Fuel Your Body Friday - Roasted New Potatoes and Broccoli

I found a new FAVORITE way to cook broccoli! I know you've probably seen this on Pinterest, or maybe you already make your broccoli like this, but I had never tried it. I'm so glad I did! I actually LOVE broccoli now! My kids couldn't get enough of it either. I had to make extra broccoli, soooo weird. haha  :)

I washed and prepped my veggies. Then I put them in a bowl and drizzled some EVOO on top. Make sure everything gets coated really well.

Then I laid everything out on a foil-lined baking sheet. I sprinkled a little pepper, Pink Himalayan sea salt, and some Vegetable Supreme on top. You could play around with different flavors and spices - I hear roasted garlic is really good too.

Bake at 400 F for about 20 minutes, depending on how thin your potatoes are.

The broccoli will look a little burned, but it's really not - it tastes extra good!

That's it! Soooo yummy!

Note to self: Never take food pics on my cell again. Ugh! Pink chicken! haha (It was actually such a delicious dinner!)

P.S. My husband and I are eating super clean this week, and we've eaten this dinner 3 out of the 5 nights so far.  I have lost 3 lbs already & my husband has lost 6. Crazy, right?

Thanks for stopping by!  Have a great weekend!

Why A Beachbody Coach?

I have so many people ask me why I chose to become a coach for Beachbody rather than work for some of the other companies you see all over social media.

Before I give you my reasons, I will tell you that I HAVE worked for some other companies in the past.  I sold books, stamps/crafting supplies, and even diet food.  While those companies are fine, and people can make really good money selling them, that's what it is - selling.  I am NOT good at selling!  It just isn't one of my many talents.  (And I have a LOT of talents. haha)  :)  My husband has a nephew that can sell anything to anyone, even if they don't need it or want it - he just has that ability.  Sadly, I don't.

So anyway, here are some of my reasons why I became a Beachbody coach. (And they are in no particular order.)  Just so you know.  :)

1)  I LOVE their products!!  I have been working out to Beachbody programs since 2005 when I first bought Turbo Jam.  Then I went on to P90X, and as of now I own 17 of the 23 main programs they offer.  Crazy, right?  It was just natural that I would want to join the team!  I really should have done it YEARS ago, so I could get the discount on all those products.  Darn!  I even remember back when they first introduced Shakeology, I had no idea how great that stuff was!  haha

2)  I am obsessed with all things fitness.  I have always been drawn to it, even as a young girl doing Jane Fonda's workout.  Remember that one?  My sisters and I fell in love with The Firm, and did all those workouts too.  In high school I was introduced to weight lifting, and my world would never be the same again. haha   My favorite magazines were always Oxygen, and MF Hers.  But I don't think I really got serious about it until I did my first Body For Life challenge!  That program taught me so much about eating clean, and HOW to really train with weights.  I turned one of the rooms in my house to a "workout room", and have always had a designated training room in each of my homes since.  I always wanted to be able to make that my "job" someday.  Well guess what??  Now I have.  See - dreams do come true!  :)

This is me in one of my sister's P.I.N.K. Fitness workout videos.  

3)  The company is TOP NOTCH!  Beachbody's main goal is to END THE TREND OF OBESITY.  They don't focus only on selling - it's about HELPING people get healthy and feel good about themselves. Beachbody has amazing integrity, products, customer service, values, and they REWARD their coaches and want them to succeed.

This is our CEO - Carl Daikeler.  He is down-to-earth, funny, and motivating.  I am sure most people don't even know who their CEO is, let alone get to see him at training and receive personal phone calls when they achieve an award.  (Did I mention I love this company sooo much?)

4)  I work with a TEAM!  I didn't have to go into this all on my own.  I am part of a team that is there to help me succeed.  We even get bonuses based on how well our team does.  It's so great because the other coaches are not my competitors, but my MENTORS, SUCCESS PARTNERS, TEAMMATES and my INSPIRATION.  We have team calls, training, retreats, and a facebook group where I can get answers to ANY question I might have.  I don't have to try to "figure out" the business, it's all been done for me, all I have to do is copy what has been done before.  And I have the best of the best to copy from.  My personal coach is the #1 coach in all of Beachbody right now! That makes ME part of the #1 Team in all of Beachbody.  No better way to learn, right?  (Yep, totally bragging right now.) haha

5)  I get to help people!!  Ahhh I LOVE this part so much!  Seriously, you have no idea how FUN and REWARDING it is to get to see people transform their bodies and lives, and be so much happier!  I get so excited for them, I just want to jump up and down and give them a big hug.  I know how it feels to see those changes happen, because I have been there too.

6)  I get to do what I love!  I already mentioned I'm obsessed with all things fitness.  Now I get to work out - for my job, people!  I get to be surrounded by people who feel EXACTLY the same way.  Do you know how FUN it is to be around so many upbeat and positive people day after day??  No one is ever in a bad mood.  (Well maybe they are, but I never see it.)  haha   We even have a coach in our group battling cancer, and she is so positive and inspiring to so many people.  They make me want to be a better person.  Can you say that about your co-workers?

I'm sure I could go on and on listing more reasons that I love being a coach, I didn't even mention working from home, setting my own hours, financial security, discounts, being motivated to stay in shape, but I think you get the idea. :)

If any of these things sound good to you and you have thought you would like to be a coach too, I would LOVE to have you join my team!  You don't have to be in the best shape of your life - I'm still working on my remodel and I probably always will be.  You just have to have a PASSION to help others and LOVE what it is you do.  We are encouraged to "Be a product of the product".  That means living as you preach.  If you already drink Shakeology, or work out to Insanity, why NOT become a coach??

If you want even more info, check out my coaching page.


And if you have any questions, or just want to talk fitness, :) feel free to contact me.
coachbethclark@outlook.com
https://www.facebook.com/BodyRemodel

30-Day Clean Eating Challenge

I know that I talk a lot about clean eating on here.  I also talk about workouts and Shakeology.  Usually when I do a challenge group, I require that you purchase Shakeology and preferrably a Beachbody workout program.

But next month, I am going to run a Clean Eating Challenge Group that is totally FREE.  No purchases required!  Anyone can join, but you need to be there within the first week.  I won't be able to accept any requests after that, because we will already have started.  ;) 

So join right now....TODAY even!  :)

 

https://www.facebook.com/groups/717336018338667/

I'm sure you have heard that 80% of weight loss results come from your nutrtion.  It's so true!  I have been working out really hard the last few months, but until I started really watching what I ate, I wasn't seeing the results I wanted.

In this challenge group, we will have a nutrition tip and a new recipe every day!  We will discuss meal planning, and by the end of 30 days (Which is just in time for Labor Day!) you will be feeling great and looking amazing!

That is - if you are COMMITTED!  Are you ready to accept the challenge?

As always, feel free to contact me at any time.  :)

coachbethclark@outlook.com
https://www.facebook.com/BodyRemodel?ref_type=bookmark

Avocado & Tuna Salad

I thought that I had already put this recipe on here, but I could only find the picture, so apparently I am a slacker.  This is my new favorite way to eat tuna!!  As I was eating it again for lunch today, I realized how much more incredibly delicious this is than regular old mayo.  You still get the creamy texture that you do with mayo, but it's soooo much healthier!!  It's also 21 Day Fix approved, if you are doing that.  :)

Ingredients:
(2 servings)

1 can tuna (I like chunk white albacore)
1 avocado
6 cherry tomatoes
romaine lettuce

Lightly chop up the avocado and mix it in with the tuna until blended.

Chop and add tomatoes.  I also sprinkled a little dash of Himalayan Pink Salt. 

Divide mixture in half.  Layer it into a pita, Ezekiel bread, or just eat it plain on a bed of lettuce.



Try this and tell me how you like it!  ;)

3-Day Refresh

Have you all heard about the NEW 3-Day Refresh??  You've probably heard about the 3-day Shakeology Cleanse, right?  It was something we were all trying, and some people were having great resutls with it.  When I tried it though, I couldn't even finish day 2 because I was STARVING!!!  Seriously.  It was bad. 

Well, the CEO of Beachbody - Carl Daikeler, and his wife Isabelle, who is the co-creator of Shakeology and the Ultimate Reset, decided to come up with an "official" 3-day cleanse.  One where you don't have to starve, but still get all the benefits of a cleanse.  It's like a mini Ultimate Reset.  I am so excited about this! 

In just 3 short days, you can get your health, energy, and vitality back on track—all without starving. You'll conquer your cravings. Get a flatter belly. Feel lighter and more energized. And your clothes will fit better.

WHAT IS THE 3-DAY REFRESH™?

 

The 3-Day Refresh is a scientifically designed program that helps you fast-track your weight loss, kick-start healthy eating, and get a clean break from bad nutrition habits.  3-Day Refresh is a simple, straightforward program that will help cleanse your body and improve the way you feel - without starving yourself!

Unlike juice cleanses or liquid fasts which tend to be high in sugar and low in protein (leaving you feeling weak, hungry, and sluggish), this easy-to-follow program helps support your metabolism while nourishing your vital organs.

For 3 days you'll follow a program of 3 shakes a day, a fiber drink, plenty of filtered water, plus a wide array of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going.

WHY REFRESH?

Maybe you went a little crazy on the food over the weekend, and want to get back on track.  Maybe you just want to lose that last bit of annoying pudge, or quickly drop a few pounds for an upcoming social event.  Or maybe you are ready to jump start your nutrition and need a little help. 

Whatever your "maybe" is, we all have those times when we want to get our nutrition on track - and that's what the 3-Day Refresh is all about.  This program is the easiest way to break the cycle of bad eating habits while creating new ones, conquer your cravings, flatten your stomach, feel lighter and more energized, sleep more soundly, detoxify your body, and dramatically improve the way you feel - ALL WITHOUT STARVING!!

HOW DOES THE 3-DAY REFRESH WORK?

For 3 days you'll have a Shakeology shake for breakfast along with a fruit option; a Fiber Sweep digestive health drink later in the morning; a high-protein Vanilla Fresh shake for lunch, along with fresh fruit, vegetables, and healthy fat options throughout the afternoon.  For dinner, you'll have another Vanilla Fresh shake along with your choice from a list of delicious, easy-to-prepare dinner recipes.  You can also have tea twice a day and as much filtered water as you like (we suggest you drink AT LEAST half your body weight in ounces per day).

 

 

WHAT TO EXPECT WHEN YOU’RE REFRESHING.

The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and fresh food selections are high in protein and fiber, they will help keep you satiated throughout the day.  Because the program is packed with fiber, if you don't already have a diet that's high in fruits, veggies, and whole grains, it's a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it.

If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general.

It's also incredibly important to stay hydrated during the 3-Day Refresh.  Water keeps your digestion flowing, flushes out toxins, keeps your system balanced, and helps control hunger.

 

WHEN IS THE BEST TIME TO DO THE 3-DAY

REFRESH?

You can use it anytime you need to lose a few pounds quickly.  Or kick-start a cleaner diet.  Maybe after a long weekend of eating everything in sight.  When you want your clothes to fit a little looser.  Before, during, or after a workout regimen.  You may choose to do it once a month to keep your habits sharp and your body healthy.  You can pretty much do the 3-Day Refresh whenever you feel like recharging.

 

WHAT DOES THE KIT INCLUDE?

The Complete Kit comes with 3 packets of Shakeology - your choice of 6 flavors (we recommend Chocolate Vegan or Topical Strawberry Vegan because plant-based proteins are often easier for the body to digest), 6 packets of Vanilla Fresh (high-protein shake), 3 packets of Fiber Sweep (digestive health drink), and 1 Program Guide.

 

SHAKEOLOGY for breakfast – Packed with potent superfoods, Shakeology starts each day of your Refresh with Your Daily Dose of Dense Nutrition^® to help improve and support all your body's vital functions, while also helping to maximize energy and maintain healthy blood sugar levels (available in your choice of 6 flavors, including vegan options—recommended).*

VANILLA FRESH shakes for lunch and dinner – This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, probiotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.*

FIBER SWEEP drink – Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks.* As part of a healthy diet low in saturated fat and cholesterol, Fiber Sweep can help lower cholesterol, support healthy blood sugar levels, and may even reduce the risk of coronary heart disease.*

PROGRAM GUIDE – This comprehensive guide walks you through how this program works, what to expect, and how to prepare your shopping list, as well as your body, for the 3-Day Refresh. It also contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.

30-Day Money-Back Guarantee
We're so sure that you'll see the benefits of the 3-Day Refresh for weeks to come that we're backing the program with a 30-Day Money-Back Guarantee. Do the Refresh and if you're not still feeling lighter, leaner, and cleaner 30 days from now, return it for a full refund of the purchase price (less s&h).

Join Me!!
I am going to be doing a 3-Day Refresh sometime in July, and another one at the end of August!  I will be posting about it to let you know how it was for me.  :)  If anyone wants to do it with me - AWESOME!!  I would LOVE to have some company!

If you want to purchase this program, or if you have any other questions about it - please contact me!  coachbethclark@outlook.com
https://www.facebook.com/?ref=tn_tnmn#!/BodyRemodel?ref_type=bookmark