~*~ Breaking News ~*~

***BREAKING NEWS***

The price of Body Beast is being REDUCED!
By the end of the day Thursday, 7/24/14, we will be testing a dramatically reduced price of the Body Beast base kit and challenge pack!
That means the base kit will go from $89.95 down to $39.90!
And the Body Beast Challenge Packs will also be drastically reduced:
• Body Beast w/ Shakeology - $160 (down from $180)
• Body Beast w/ Extreme Supplements (Base Shake, Fuel Shot, Max Creatine, Suma)- $170 (down from $220)

Remember, we are testing Body Beast at this price, take advantage of the promotion while it lasts!

Click Here to Order

What is Body Beast and What Do You get: 

Body Beast Challenge Pack

Pack on up to 10 pounds of muscle in just 90 days. This pro-level bodybuilding, nutrition, and supplement system works super fast to give you a body that gets noticed. Exclusive FREE gift! Get the Body Beast™ "Lucky 7" workout FREE when you purchase through your Team Beachbody® Coach or Team Beachbody. A $19.95 value. Your first 30-day supply of Beachbody® Hardcore Base Shake—the muscle-building amino acid shake that's the base of your Beast nutrition plan, delivered through Home Direct, our autoship program that ensures timely delivery of Hardcore Base Shake to your doorstep every month.** Your first 30-day supply of Beachbody Fuel Shot—the cocktail that fuels your muscles with energy preworkout1, and helps speed recovery postworkout, delivered through Home Direct, our autoship program that ensures timely delivery of Fuel Shot to your doorstep every month.** Your first 30-day supply of Beachbody M.A.X. Creatine—the most proven supplement in the industry—shown to maximize strength, muscle growth, and recovery1 delivered through Home Direct, our autoship program that ensures timely delivery of M.A.X. Creatine to your doorstep every month.** Your first 30-day supply of Beachbody Super Suma—boosts physical strength, energy, and stamina, AND enhances the body's natural testosterone production1 delivered through Home Direct, our autoship program that ensures timely delivery of Super Suma to your doorstep every month.** A FREE 30-day trial membership in the Team Beachbody VIP Club, where you'll find all the support you'll need to complete your challenge.†‡ Plus Super Discount shipping (and SAVE OVER $12) every month.

Get the monstrous, ripped body you've always wanted in as little as 3 workouts per week! The Body Beast™ Challenge Pack includes 12 body-bulking workouts that'll have you grunting, cursing, and begging for mercy. Also included is an in-depth nutrition plan that'll teach you how to eat right to get big and incorporate the supplements you need to get massive. Trainer Sagi Kalev combines cutting-edge muscle growth science with years of personal trial and error to create a system that delivers results beyond what you ever imagined possible. Here's what your Challenge Pack includes: 12 workouts: Build: Chest/Tris. Focused on the muscles of your chest and triceps, a combination of Super, Giant, and Single Sets will create strength and definition. (49 minutes) Build: Back/Bis. Create that "V" shape—bigger lats, traps, rhomboids, and biceps. Get ready to pull and curl. (50 minutes) Build: Legs. Say goodbye to skinny legs. Focused on powerful quads, hamstrings, calves, and glutes. (38 minutes) Build: Shoulders. Focused on creating perfect deltoids. (38 minutes) Bulk: Chest. Uses Super Sets, Force Sets, Progressive Sets, Combo Sets, and Multi-Sets with an increase in resistance to help bulk your pecs. Different angles and exercises hit different fibers of the fan-shaped muscle. The addition of Progressive Sets really focuses on muscular hypertrophy. (30 minutes) Bulk: Back. Uses Super Sets and Force Sets with an increase in resistance to create a massive back. The addition of Force Sets creates a focus on hypertrophy. (29 minutes) Bulk: Shoulders. Super Sets and Progressive Sets that focus more on the posterior delt (or back of the shoulder), creating an even more 3-D appearance. Added weight and lower reps pronounce the hypertrophy effect. (35 minutes) Bulk: Arms. Focused training with Progressive Sets, Force Sets, and Super Sets to help create huge biceps and triceps. (36 minutes) Bulk: Legs. Progressive Sets, Force Sets, and Super Sets to help you transform chicken legs into tree trunks. (40 minutes) Beast: Abs. Ab work is here for more than looks. A strong core helps you lift heavier weight safely and helps you improve your posture. (11 minutes) Beast: Cardio. You didn't see this workout in Pumping Iron. A highly new-school performance-oriented cardio workout to not only help cut you up but to increase your ability to get bigger. (30 minutes) Beast: Total Body. A circuit routine for your entire body. Good to have when reality sets in and you need to (*gulp*) miss a workout day or two. (39 minutes) Plus, mass-building training tools: Book of Beast. Get all the details on how to train and eat like a Beast. Includes workout descriptions, training tips, and a three-phase eating plan complete with recipes and supplement instructions. Body Beast training schedules. Track your daily workouts and push yourself HARD. Exclusive Bonus Workout: Body Beast "Lucky 7" If you order the Body Beast Challenge Pack on TeamBeachbody.com, you'll receive the Body Beast "Lucky 7" workout. Seven exercises. Seven pyramids. Seven times bigger muscles. A $19.95 value—FREE! PLUS: A 30-day supply of Hardcore Base Shake. Monstrous, carved muscles start here. This exclusive blend gives you 18 grams of high-quality, fast- and slow-digesting protein to help boost your results at an accelerated pace. It helps to build muscle and minimize muscle breakdown simultaneously, getting you undeniably massive.1 Includes whey protein isolate. Contains digestive enzymes to help enhance protein utilization and reduce gas and bloating.1 Is formulated to mix with fresh-squeezed juice, raw eggs, sprouted greens, etc. Works well with these additional boosts: M.A.X. Creatine, Fuel Shot, and Super Suma. Contains no artificial colors, flavors, or sweeteners, and no untested ingredients. Features a flavor-neutral base that lets you whip up your shake just the way you want it. PLUS: A 30-day supply of Fuel Shot. Blow past fatigue with a few sips of performance-enhancing calories. This dextrose- and maltodextrin-based energy drink is designed to drive nutrients into muscle fiber for greater strength during workouts and help replenish the glycogen and electrolytes lost after workouts.1 Instantly triggers an insulin response with its high glycemic index (GI), for more energy and faster recovery during and after workouts.1 Contains vital electrolytes to keep you hydrated.1 Supports muscle mass growth with a hefty calorie load.1 Helps muscles absorb the protein and nutrients they need to recover, repair, and replenish themselves.1 Contains no untested ingredients. PLUS: A 30-day supply of M.A.X. Creatine. With M.A.X. Creatine, you get high-grade pure creatine monohydrate—without fillers, preservatives, or untested ingredients. Use daily to help build strength, with increased energy and stamina.1 Supports an increase in strength, muscle recovery, and muscle mass.1 Should be used within 30 minutes of a workout. Contains pure creatine monohydrate. Contains no fillers, preservatives, wheat, corn, sucrose, starch, salt, yeast, or added flavors. PLUS: A 30-day supply of Super Suma. Super Suma is made from suma root ("Brazilian ginseng") and contains Beachbody's exclusive plant-based enzyme system for enhanced benefits. Use daily to help amp up muscle strength, size, and endurance.1 Helps enhance testosterone production. Contains no risky or untested ingredients, sugars, starches, synthetic materials, yeast, grains, or excipients. Is a powerful adaptogen that strengthens the body. Supports protein synthesis for faster muscle repair. PLUS: FREE 30-Day Trial Membership in the Team Beachbody VIP Club.†‡ When you're part of the Team Beachbody community, you have all the tools, support, and accountability you need to commit to a healthy lifestyle. Including: 10% discount on all purchases Meal plans personalized for your goals VIP access to your favorite trainers and Beachbody experts, including live chats, exclusive videos, nutrition tips, and delicious recipes Your own personal Coach for guidance and support Access to SuperGym®, where you can win cash or prizes just for logging your workouts every day Message Boards and chat rooms to help you find new friends and workout partners, and get advice and support from the entire community 30-Day Money-Back Guarantee We're so sure you'll love this Challenge Pack, we're giving you our 30-day money-back guarantee. If you're not completely satisfied, simply call Customer Service at 1 (800) 470-7870 to return it within 30 days for a refund of the purchase price (less any s&h). Click Here to Order Body Beast

Piyo- 9 Days Left!

There are only 9 days left to get Piyo at the new release price! At the end of this month it goes to regular price. Even if you don't want to start Piyo until next month, order now to get the discount price!

Order Piyo Now

Want to Learn More About Coaching??

All right everyone, I've had a lot of people ask me what exactly it means to be a Beachbody Coach, so this is a great opportunity to learn! 

Alyssa is one of my up-line coaches and the #7 coach in all of Beachbody! She is going to share with you all what Beachbody Coaching is all about and what it means to be a Team Beachbody Coach on one of the top ranked teams in the network.
This opportunity is intended for non Beachbody Coaches who are on the fence about signing up.
We are going to have a ton of fun with this! Because LET's FACE IT... WE DO HAVE FUN and WE DO IT WELL!!

We'd be going over:
- What a coach ACTUALLY does!
- Compensation Plan - How you earn!
- How you run your business on a daily basis!
- What is required of YOU!
- and answering ALL of your questions!

This group is ONLY for those who are *NOT* yet coaches and interested in exploring the opportunity before deciding if this would be right for them & their goals!

If you are interested in learning about coaching, PLEASEEEE contact me and I will get you added to this FREE 5 DAY group! 

I am looking for coaches to join my team NOW :)

Build Muscle with Body Beast

Who says that building muscle is just for guys?! NO ONE! Ladies this is how you get SHAPE to your body and build some muscle!

Get the physique of a pro bodybuilder in just 90 days with Body Beast, the revolutionary all-in-one bodybuilding, nutrition, and supplement system. Created by renowned trainer Sagi Kalev, Body Beast uses Dynamic Set Training^™, a sports science breakthrough that will exhaust your muscles, recruit more muscle fibers, and even increase testosterone levels far beyond what's ever been possible in a home training system.

To accelerate your results, we've included two high-performance supplements. You'll see more hard, lean muscle faster than ever.

Order Body Beast Now

The Body Beast Deluxe Kit includes:

12 workouts:

• Build: DVDs 1-4 Lay the foundation for a huge new you. Give every muscle in your body a major pump with Super Sets and Giant Sets.
• Bulk: DVDs 5-9 Force Sets, Progressive Sets, Combo Sets, and Multi-Sets build on the size you gained in Phase 1. Now the focus shifts to muscular hypertrophy, the technical term for the muscle cells enlarging, bringing about explosive muscle growth.
• Beast: DVDs 10-12 With fat-burning cardio, relentless circuit-training, and intense core work, you'll be amazed at your increasing capacity to lift heavier weights and grow bigger, more defined muscles.

You'll also get these valuable tools:

• The Book of Beast Program Guide
• "How to Eat Like a Beast" Eating Plan
• 90-Day Workout Calendar

PLUS 2 SIZE-BUILDING STEROID-FREE SUPPLEMENTS:

• 30-day supply of Beachbody^® Hardcore Base Shake. Monstrous, carved muscles start here. With an exclusive blend of high-quality proteins, this base shake was formulated to help maximize new muscle growth and reduce muscle breakdown—at the same time, quickly and naturally.*
• 30-day supply of Beachbody Fuel Shot. Kick-start your recovery after even the most punishing workout. Fuel Shot delivers performance-enhancing nutrients into muscle fiber, so you can blow past fatigue and recover faster.*

GET A BONUS DVD WORTH $19.95, FREE:

• Tempo. Get a first-hand understanding of growth-enhancing hypertrophy with two intense workouts. Tempo Sets work your chest, tris, back, and bis so hard, you can actually feel your muscle tissue grow.

Exclusive offer! Get the bonus DVD Lucky 7, a full-body workout to accelerate your results, when you order Body Beast on Team Beachbody^®. A $19.95 value—yours FREE!

WARNING: Consult with a healthcare professional if pregnant, breast feeding, providing to a child, or if you have any other unique or special needs. Keep out of reach of children.

Click Here to Order

So why did I become a Beachbody coach? Well there's a few reasons:


As a teacher in West Virginia, making ends meet financially is a little difficult and this provided me with a second job-- that I love. It fit my lifestyle because I love fitness. I can keep my own self accountable with my own fitness because people are counting on me. I am able to share my personal gains with others and inspire them to do something for themselves. I am able to help others achieve their fitness and health goals-- no matter what they are. It's the best feeling watching others hit their goals and knowing I was able to help them do it 

If this is something that interests you please feel free to message me about this opportunity that you too can have!! 

Dirty 30 baby! This is me doing one of the workouts from the 21 Day Fix and I LOVE IT!!!

What if I could provide you with: 
- a workout that is ONLY 30 minutes a day
- a workout that you do from HOME
- an easy to follow meal plan
- A meal replacement shake that not only tastes good but contains over 70 super foods in each serving
- Portion control containers
- Support, motivation and accountability
- a FREE health and fitness coach there 24/7 to help you with anything you need
- AN OPPORTUNITY TO TONE UP AND LOSE UP TO 15 POUNDS IN ONLY 21 DAYS

would you be interested?! This program is easy to follow and generates amazing results as long as you stick to it-- and it's ONLY 21 DAYS!

Click Here to Sign Up

The NEW PIYO workout program by Chalene Johnson is officially here!

The NEW PIYO workout program by Chalene Johnson is officially here!

Click here to order the Piyo Test Group!

What is PiYo? 

Piyo is the new low impact workout by Chalene Johnson. It is a mix between Pilates and Yoga, but at a faster tempo.  I just did my 1st PiYo workout today and LOVED it!!!  For some reason I was thinking I wouldn't sweat and that it would just be a bunch of "stretching", but OH was I wrong!  It felt AH-MAZING! 

PiYo is the latest low-impact breakthrough fitness program that gets you high intensity results! Developed by superstar trainer Chalene Johnson, this 60-day program the combines muscle-sculpting and core-toning benefits of Pilates with the strength and toning benefits of yoga. PiYo speeds everything up with dynamic flowing sequences to deliver some serious cardio and calorie burn at the same time it lengthens, tones and increases flexibility—all in each workout! No weights. No jumps. Just amazing results!

• LOW-IMPACT 
• NO JUMPING
• 25-45 MINUTE WORKOUTS
• 6 DAYS/WEEK
• 60-DAY PROGRAM
• NO EQUIPMENT NEEDED!

Already have a Team Beachbody Account?  

Simple call 800-240-0913 or email CoachRelations@TeamBeachbody.com & ask them to make me your coach! Eva Smith - Coach ID: 380590

Interested in joining our Exclusive PiYo Test Group?
Would you benefit from support, motivation & accountability of an online group and with ME as your free coach?  80% of people do to stack on track!  To grab your spot in our upcoming PiYo Test Group after it's release, click on the link below to apply!

CLICK HERE TO BUY YOUR PIYO CHALLENGE PACK!

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*~*FREE OPPORTUNITY~*~

FREE OPPORTUNITY!!! 

Hi everyone! I'm a fitness and nutrition coach for Beachbody, but I was a customer before a coach. Once I first hand saw my results I decided to start helping others do the same. I am looking to grow my teAm... 

If you have ever even slightly thought about:

- taking the leap of faith into becoming a Beachbody coach 

- what exactly does a coach do

- what would I have to do as a coach

- wanting to make a little extra income

- finding a way to keep yourself accountable in Your fitness and nutrition goals

- helping others better themselves 

THEN THIS IS FOR YOU! 

My team is doing a completely FREE 5 day "What is Coaching" group via Facebook for anyone just wanting to learn about the business or considering possibly becoming a coach. 

PLEASE contact me on here, or through Facebook to be added, it costs you nothing! And spots are filling quickly!

Michi's Ladder Tier 1

Climb Michi's Ladder

Michi's Ladder is a guideline for healthy nutrition. The higher up on the list you eat, the better off you'll be. We've also provided details as to whether these foods are good sources of protein (P), carbohydrates (C), or fat (F). You'll notice that tiers 4 and 5 don't contain this information—that's because these foods aren't healthy, so you shouldn't look to them for nutrition. They're "treats." Finally, if a food has an asterisk (*) before it, that means we consider it a nutrient-rich superfood.
Note on frying: Foods should be eaten raw, steamed, grilled, poached, baked, or broiled. Frying automatically drops even the best foods into tier 5.

 These foods should make up the bulk of your diet. You'd be hard-pressed to overeat these  foods. They're also great choices to add if you're not feeling full on your regular eating plan.

Anchovies, fresh PF Apples, with skin C Apricots C Artichokes (no sauce) PC Arugula C Asparagus C *Beets C Berries, misc. C *Blueberries C Bok choy C Boysenberries C *Broccoli C Broths, veggie, chicken, etc. low-sodium FC Brussels sprouts C *Cabbage C Carrots C Cauliflower C Celery C Chard C Cherries C Citrus, misc. C Collard greens C Cucumbers C Egg whites P Endive C Eggplant C *Garlic C Ginger C *Grapefruit C Grapes C Herbs *Kale C Kiwifruit C *Lemon C Lettuce (not iceberg) C Lime C Melon C Mexican hot sauce (such as Tabasco)  Mushrooms C Mustard C Nectarines C Onions C Oranges C Peaches C Pears, with skin C Peppers C Pineapples C Plums C Pomegranates C Radishes C Raspberries C *Salmon, wild-caught, Alaska PF Salsa, natural, no sugar or oil C *Sardines, fresh or in spring water PF Seaweed C Snap peas PC Spices *Spinach PC Squash C Strawberries C String beans PC *Tea, green or black, no sugar Tomatoes C *Vinegar *Water, flat or sparkling Yams C Yogurt, nonfat or low-fat, plain PC Zucchini C

Shakeology

The Healthiest Meal of the Day^®.

Replace one meal a day with Vanilla, Chocolate, Strawberry, Greenberry, Tropical Strawberry Vegan or Chocolate Vegan to help increase your energy, reduce cravings, lose weight, improve digestion and regularity, and transform your health.*

Recipe of the Week

Red Wine Poached Pears with Marscapone This dessert only looks complicated. It's easy to make and always a crowd pleaser. Total Time: 45 min. Prep Time: 10 min. Cooking Time: 35 min. Yield: 12 servings Ingredients: 2 cups red wine 1/3 cup pure maple syrup 2 Tbsp. fresh lemon juice 1 tsp. ground cinnamon 6 firm Bartlett pears, peeled, cored, cut in half 12 Tbsp. mascarpone cheese Preparation: 1. Bring wine, maple syrup, lemon juice, and cinnamon to a boil in large saucepan over medium-high heat. 2. Reduce heat to medium-low. Add pears; gently boil, uncovered, for 10 to 12 minutes. Turn pears and continue cooking for an additional 8 to 10 minutes, or until pears are fork tender. 3. Remove pears from liquid; gently boil for 5 to 10 minutes, or until reduced in half. 4. Serve ½ pear with 1 Tbsp. cheese topped with wine sauce. Nutritional Information (per serving): Calories: 169 Fat: 7 g Saturated Fat: 4 g Cholesterol: 18 mg Sodium: 11 mg Carbohydrate: 21 g Fiber: 3 g Sugar: 14 g Protein: 1 g P90X/P90X2 Portions (per serving) 1 double snack     Body Beast Portions (per serving) 1 fruit 1 fat 1 protein

How to Break through Weight Loss Plateaus

Here are five important things to know about hydration and exercise: 1. Zigzag your daily calorie intake.
In theory, you've got to eat less to lose more, but this isn't always the case. Sometimes you just have to shake things up. Here's one way to do it: If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing. There's no magic number that works for everyone, so you'll have to experiment until you find the right calorie levels for you.
According to Beachbody Director of Results Steve Edwards, what happens when you zigzag is that you force your body to choose how many calories it needs to recover from the rigors of your exercise program. "Most people who hit a plateau are undereating. If you are indeed undereating, adding calories for a few days, then lowering them again, will help you force your body into a hormonal response that will not only help you break out of a plateau, but—as you learn to recognize the signals—will teach you how much food you should be eating."
2. Switch up your exercise routine.
If you do the same workout each day, eventually it can start to become less challenging, and (unfortunately) less effective. If you push yourself to new levels of strength or exhaustion, you'll almost certainly see a shift. Here are some ways you can challenge your body:

• Swap your jog for a bike ride.
• Try weights with your cardio routine. (ChaLEAN Extreme® or RevAbs® can help you do this.)
• Add intervals of high intensity to really make you sweat. (INSANITY® is a great workout for this.)
• Drop to the floor for 10 push-ups right now!

The idea is to try something different. According to Edwards, "The better you get at something, the easier it becomes. That's why we're always telling you to add more weight as you get stronger, and to move faster and jump higher as our programs progress. But it's also why all of our programs have phases of training. As your body adapts to stimulus, you need to change that stimulus in order to keep results happening."
3. Eat some almonds.
Almonds are a great snack, plus there's some research that indicates that they can help you burn fat. That's because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. A study published in the International Journal of Obesity compared two groups of people who ate a 1,000-calorie-a-day diet. As part of their daily diet, one group ate 3 ounces of almonds every day. The other group ate a mix of complex carbs. What happened? The group that ate the almonds lost more weight.
So next time you grab a snack, try a small handful of almonds, or as Edwards says, "Any nut, really. While almonds are one of the better nuts, all of them have a similar nutritional profile and make excellent snacks. That research probably would have turned out similarly if they'd used walnuts or filberts or whatever."
4. Get more sleep.
This may seem like the opposite of number 2, but the truth is is that you could be training too hard, which is about the quickest way to hit a weight loss plateau, because an over-trained body holds on to weight as if it were starving to death. There's no better way to test this than to try and sleep more. The reason is that your body recovers much more quickly from exercise while it's asleep, and if you're burning the midnight oil while trying to do INSANITY, you could easily plateau from lack of recovery time.
In a recent study at the University of Chicago Medical School, researchers found that during a period when study participants were deprived of sleep, they metabolized glucose less effectively. Additionally, they had higher levels of the hormone cortisol, which has been shown to impair memory, increase insulin resistance, and slow recovery in athletes. "There's a good reason why five-time Tour de France winner Eddy Merckx said, 'The Tour is won in bed,'" says Edwards. Your body's recovery response during deep sleep is only rivaled by performance-enhancing drugs. When you're on the borderline of overtraining, getting more sleep is the first thing anyone should try."
5. Relax.
Believe it or not, the one big thing besides diet and exercise that can cause you to plateau is stress. When you're stressed, your body sends out higher levels of the hormone cortisol that, as stated in number 4, can encourage your body to hang on to fat. "Cortisol is actually a performance-enhancing hormone," says Edwards. "But it's gotten a bad rap because we've begun living our lives at too high a volume. Cortisol is released at times when the body is in an emergency state. It increases performance, but only over a short period of time. When cortisol is released and forced into action at regular intervals, it causes your body to wear down and switch to more drastic means of survival, like holding on to excess amounts of body fat. Your life shouldn't feel like one big emergency. As a society, we need to learn to be more tranquilo, as the Spanish say."
We get stressed for many reasons, almost all of which are influenced by the society around us. One of the best ways to combat stress is to get some alone time to chill. If you're the type who can't let go, try some forced relaxation techniques, of which yoga seems to be one of the most effective. There's something special about the mind/body interaction of yoga that forces a relaxed state even from the most stressed of us.
If you feel you need a lot of help, dig into an intense course, like P90X Yoga X. For others, something lighter, like Yoga Booty Ballet^® Pure and Simple Yoga, will do the trick. If you're not into yoga, then consider at least adding some stretching into your schedule. Most of Beachbody's programs have at least one stretching session. TurboFire® even has two!

 

 

 

I am looking for 5 new coaches to join my Team! I will teach you EVERYTHING you need to be SUCCESSFUL & show you how to duplicate the business I've created that has allowed me to make some extra money! The same business that MY made that allowed her to leave her full-time job in Medical Sales & stay home with her daughter, working part-time from home, doing something I LOVE!

Whether you just want to get healthy & fit, help others get healthy & fit, be able to go part-time or even leave your job completely, or maybe you just want to earn some extra money doing something pretty awesome... trust me, it is WORTH looking into! How this opportunity can CHANGE YOUR LIFE, is beyond words.  

Just take a few minutes to fill out the application below & please do not hesitate to message me with any questions! My next Coach Training starts on June 2nd! If you've been thinking about making a lifestyle or career change, NOW would be the time! 

Click Here To Apply 

No Time to Workout-- Workout Anyway!

Even if it's just for 10 minutes, you will absolutely benefit by elevating your heart rate. While this may not transform the way you look, 10 minutes is plenty long for your body to elevate its metabolism instead of staying in couch-potato mode. If you know that you're going to have a busy day, try to plan ahead. You want to elevate your heart rate, but not sweat too much. Try walking briskly to each destination that day—up the stairs to work, out to lunch, to the next meeting, etc. This will require enough planning to make sure you've got proper footwear for the day. If you have some other downtime, use it to stretch. Brisk walking on pavement can make your muscles tight, but a few minutes of sporadic stretching can do wonders.

Great Post-Workout Snacks

After a hard workout, you've probably used up all or a lot of your body's stored carbohydrates. To replenish them quickly, so that your body can recover in time for your next workout, it's important to enjoy a recovery snack within 30 minutes of your workout. Your ideal recovery snack should contain 1/2 gram of carbohydrates per pound of your body weight, and at least 10 grams of protein.
A few great recovery snacks:

• P90X^® Results and Recovery Formula^®
• 1 percent chocolate milk
• Granola cereal
• Fruit smoothie

Recipe of the Week

White Fish with Tomato Salsa

This flaky white fish is easy to make and high in protein. Cooking it with fresh tomatoes and herbs gives it tons of flavor.

Total Time: 19 min.
Prep Time: 10 min.
Cooking Time: 9 min.
Yield: 4 servings
Ingredients:
1 medium red tomato, finely chopped
1 medium yellow tomato, finely chopped
5 fresh basil leaves, chopped
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
Sea salt and ground black pepper (to taste; optional)
4 (4-oz.) each white fish fillets (like cod, halibut, or tilapia)
Preparation:
1. Preheat grill or broiler on high.
2. Combine tomatoes, basil, oil, and vinegar in a medium bowl; mix well.
3. Season with salt and pepper if desired; mix well. Set aside.
4. Top baking sheet with foil. Top with fish and tomato salsa. Pull up sides of foil and close, leaving a small opening at the top.
5. Grill or broil for 7 to 9 minutes. Open foil carefully (steam will come out). Fish should flake easily when tested with a fork.
Nutritional Information: (per serving)

Calories: 140

Fat: 4 g

Saturated Fat: 1 g

Cholesterol: 49 mg

Sodium: 76 mg

Carbs: 3 g

Fiber: 1 g

Sugars: 1 g

Protein: 21 g

20 Secrets of Very Fit People

Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.

• Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
• Focus on short-term fitness goals with an emphasis on completing daily exercise.
• Work to take your exercise to new levels of intensity.
• Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!
• Create an exercise schedule the day before instead of leaving it to chance or waiting to "find" the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!
• Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who's sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
• Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
• Invest in the right tools—good shoes, a portable MP3 player or iPod^®, fitness equipment, a new series of tapes, etc.
• Subscribe to fitness magazines to keep focused on health as an overall way of life.
• Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
• Limit caffeine and exposure to even secondhand smoke.
• Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
• Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.
• Keep a daily log of what you're actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there, and ALL of your snacking.
• Enjoy an occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation.
• If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
• Don't compare your body to others'. Instead, work to be your personal best.
• Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
• Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
• Limit alcohol intake to special occasions.

Recipe of the Week

Sweet Potato Salad

This salad is topped with hearty sweet potatoes--a superfood that is high in beta-carotene, potassium, and manganese. Pumpkin seeds add extra crunch!

 Total Time: 1 hour 15 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 2 servings
Ingredients:
1 Tbsp. extra-virgin olive oil
1½ tsp. red wine vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey (or pure maple syrup)
1 dash Himalayan salt (or sea salt)
1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
1 medium baked sweet potato, peeled and cut into ½-inch cubes
1 medium green apple, diced
½ medium red bell pepper, diced
1 stalk green onion, finely sliced
2 Tbsp. finely chopped fresh cilantro
4 cups fresh arugula
2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)
Preparation:
1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend.
Set aside.
2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.
3. Drizzle dressing over sweet potato mixture; toss gently to blend.
4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

Nutritional Information (per serving):

Calories: 236

Fat: 11 g

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 194 mg

Carbohydrate: 32 g

Fiber: 6 g

Sugar: 16 g

Protein: 5 g

P90X/P90X2 Portions (per serving)

1 vegetable

½ carb/legume & tuber

½ fat

½ fruit

Body Beast Portions (per serving)

1 starch

2 vegetable

1 fruit

1 fat