How to Beat the Holiday Blues

By Kara Wahlgren

We know, we know, it's the most wonderful time of the year. But sometimes the holidays can be too much. Too much spending, too much traffic, too much figgy pudding, too much face time with crazy relatives, too much with the questions from Aunt Betty about your love life, too much stressing about your impending New Year's resolution, too much brooding over the resolutions you didn't keep last year . . . sorry, are we stressing you out? Anyway, it's no surprise that some people find themselves feeling anything but holly-jolly this time of year. If you find yourself in a grinchy or blue mood, here's how to get your holiday spirit back.

Lower your expectations

You might not find that sentiment printed on a Hallmark card anytime soon, but it's easy to fall into a funk when you're expecting your holiday to be Pinterest-perfect. "People often put a lot of pressure on making the holidays perfect, and this stress can bring us down and have us feeling worn out," says Erik Fisher, PhD (also known as "Dr. E"), a psychologist and emotional dynamics expert in Atlanta. If your happiness depends on your family acting like they're a living, breathing Norman Rockwell painting, your apartment resembling the Pottery Barn catalog, and your soulmate magically appearing under the mistletoe, you're bound to be disappointed. "In the end, it's not about the things you get or give—it's about the quality of time that you spend." Focus on the simple things that make your holidays special, even if it's just inviting a friend over for eggnog or watching Elf on repeat.

Avoid your biggest annoyances

"If you tell your doctor that your head hurts when you hit it with a hammer, he's probably going to tell you to stop hitting yourself with a hammer," Dr. E says. So if there's a particular tradition you're dreading, figure out how to make it less draining this year. "For loneliness, reach out to others," says Stephen Josephson, PhD, a cognitive behavioral psychologist in NYC. "For money stress, create a budget. If traveling to be with family has traditionally resulted in conflict, consider staying in a hotel as opposed to being in someone's house." These small changes can make it easier to stay in good spirits.

Take care of yourself

It's below freezing outside, you have a million things to do, and your coworker just left a heaping tray of gingersnaps in the break room. Suffice it to say the holidays can derail your healthy habits pretty quickly. "Because of the holiday time crunch, people don't feel they have time to keep up with everything, and exercise can be the first thing to go," Dr. E says. "But exercise is a great way to battle the blues. Make time to keep up with it." While you're at it, watch your added sugar intake and keep your hot buttered rum intake in check. "Increased food and alcohol intake can impact your mood, so work on managing excesses," Dr. Josephson says.

Watch for warning signs

If you still can't seem to shake the holiday blues, it might be more than just a seasonal funk. "When your mood lasts for longer than a few weeks or carries on through the New Year, this may be more than the blues," Dr. E says. One in four Americans suffer from a mental illness, and an estimated 14 million Americans suffer from Seasonal Affective Disorder (SAD). It's a form of depression that strikes during the bleak winter months.¹ "Some of the signs include an increase in carb cravings, sleep, social isolation, and a decreased interest in activities," Dr. Josephson says. SAD can often be treated effectively with light therapy, so talk to a medical professional if you think your holiday blues are a sign of something more serious.

Source:

1. Are You Sad This Winter? Coping with Seasonal Affective Disorder

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5 Exercises for Better Sex

By Zack Zeigler

We can't teach you how to be better in the sack because we're unapologetic prudes. However, with a few tips from sociologist, sexuality speaker, and relationship and intimacy counselor Dr. Jenn Gunsaullus, PhD, we can explain how to use exercise and fitness to enhance your sexual prowess.
According to Dr. Gunsaullus, "There's a correlation between people who have a more active sex life and those who have confidence in themselves and want to experience and enjoy their bodies."


In other words, crafting a better body image can lead to improved self-esteem and a stronger desire to knock boots. However, exercise has an added bonus for females. A 2012 study published in Sexual and Relationship Therapy found abdominal exercises, climbing poles or ropes, and biking or spinning were activities that allowed women to achieve exercise-induced orgasms. Guys doing those same activities were able to . . . break a sweat and feel fatigued.
But since most of us prefer to (and do) reach climax by wrestling naked between the sheets, we can't rely on exercise to get us there. So, here are five sex-friendly movements to add to your training regimen so you can become a more proficient intercourser.

#1. Kegels

Kegel exercises require tightening and relaxing the pelvic floor muscles. They can be done virtually anywhere, and on the sly.
"In general, the more women are stretching their pubococcygeus (PC) muscles, and the stronger the muscles in the pelvic girdle are, the more intense an orgasm will be. It can also help with recovery after childbirth and urinary incontinence."
Guys can do Kegels, too. Doing them won't be of much assistance before or after childbirth, but they do help men gain more control over ejaculation (which is indirectly the same thing, if you think about it). Also, they can aid bladder control. And nonscientific studies show that guys wearing dry slacks get laid exponentially more than dudes who routinely pee themselves.
To perform a Kegel, take a seat or lie down on the floor, and contract the muscles you'd use to stop urinating midstream. If you feel your abs or leg muscles tighten, you're doing it wrong. To do a rep, contract for 3–5 seconds, and then relax for 3–5 seconds. Do a set of 10 reps a few times a day. If you're having a hard time finding your PC muscle, you can find it easily when you're urinating. Try to stop the flow, and then remember what muscle you flexed to do so.

#2. High Intensity Interval Training

If you're sucking wind after a handful of thrusts, you're going to have a problem on your hands pelvis.
"If you don't exercise enough or possess much endurance, you're going to get tired during sex—especially if it lasts more than 7 or 10 minutes," says Dr. Gunsaullus. High Intensity Interval Training (HIIT) cardio—mixing bursts of intense cardio, like sprints, with periods of less intense cardio, like walking—can be an effective weight-loss tool and a quick way to get your cardiovascular system in prime sex condition.
Whatever the activity—jumping rope, running, biking, Parkour, etc.—use a 2:1 exercise-to-rest ratio. Work up to 15 minutes. A number of our programs also use HIIT principles, particularly TurboFire® and the INSANITY® series.

#3. Push-Ups

Push-ups work the muscles in your chest, shoulders, and core—all of which are utilized in a variety of sex positions. Whether you're hoisting someone in the air, bracing yourself against the headboard or wall, or standing on your hands while . . . actually, that one's above our pay grade. Point is, push-ups can provide the upper-body strength and endurance to prevent you from killing the mood by stopping every two minutes to shake out your fatigued spaghetti arms.
If you can only complete a couple push-up reps with good form, do them from your knees or do them standing, using the edge of a counter. Take as many sets as you need to work up to 50 reps. Once you can do 50 unassisted push-ups (no knees, no counter), move up to 100 reps. If you can rock out reps like Rocky, add difficulty by elevating your feet or clapping between each rep.

#4. Towel Twists

We don't know many guys past the age of 16 who enjoy hand stimulation from their partners, but anything's possible. However, 2010 data published in the Journal of Sexual Medicine about Americans' sex habits found that women are more likely to reach orgasm when they engage in variety of acts, including oral sex and hand stimulation.
"If you're doing a lot with your hands or fingers and you haven't worked up your forearms, you can get tired quickly," Dr. Gunsaullus explains. To help improve forearm strength, regularly grab a hand towel and ring it out for up to a minute. In the process, you'll also rid yourself of that embarrassing dead-fish handshake grip.

#5. Body Awareness Activities (Yoga, Pilates, Martial Arts, etc.)

Dr. Gunsaullus trains in the discipline of Soo Bahk Do martial arts. So along with being able to completely shut down Daniel LaRusso's crane kick, she's learned to develop a heightened sense of body awareness.
"When I was younger and with younger men, they'd start doing something new with their hands but forget what they were doing with other parts of their body. They couldn't multitask," she revealed. "The body awareness, strength, and endurance combined with a learning component of martial arts allow people to pay attention to what their hands, hips, and feet are doing."
If you don't want to kick ass and take names, yoga and Pilates can offer benefits; couples that do yoga together often form a stronger mind-body connection with each other. Presumably, that deeper connection would then lead to a—wink, wink—"deeper connection" after class.

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10 Popular Diet Tips to Ignore

By Kara Wahlgren

If you've ever tried to lose a few pounds, you've probably been inundated with diet tips. But take them all with a grain of salt—some advice may sound legit but can actually derail your diet. Here are 10 tips you don't want to follow.


  

BAD ADVICE: Choose fat-free or sugar-free foods
BETTER ADVICE: Don't believe the hype. "They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both," says Denis Faye, Beachbody's nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, "Removing fat from a food makes it less satiating, so you ultimately may end up eating more." Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods.

BAD ADVICE: No cheating ever!

BETTER ADVICE: Relax your diet rules, and you'll be more likely to stick it out long-term. "If 80% of your diet is tight, then 20% can be a party," Faye says. "It keeps you from getting stressed—and stress is a huge obstacle in weight loss." Just plan your splurges ahead of time so you're not giving in to every temptation that crosses your plate.

BAD ADVICE: Stop snacking.

BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. "A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable," Batayneh says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

BAD ADVICE: Don't eat fruit—it's full of sugar.

BETTER ADVICE: Let fruit satisfy your sweet tooth. "Yes, fresh produce is full of sugar and carbs," Faye says. "But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it's also rich in fiber, which slows the absorption of sugar. I've never met a human being who got fat because of bananas." When you're craving sugar, there's no debate that a handful of grapes is healthier than a hot fudge sundae.

BAD ADVICE: If it's organic, it's good for you.

BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients.¹ The problem is that many people assume organic foods are all low in calories, too, which isn't necessarily true. Don't get us wrong—we'd rather eat food that doesn't resemble a science experiment. But, Faye cautions, "You need to use common sense. If it's bad for you with conventional ingredients, it's still bad for you when it's organic." A cookie is a cookie, no matter how all-natural it is.

BAD ADVICE: Calories in, calories out—it doesn't matter what you eat.

BETTER ADVICE: What you're eating matters. Compare a 100-calorie candy bar to 100 calories of avocado—the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you're cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, "Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain," Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway^®, Starbucks^®, or Snickers^® bars—but don't put too much stock in those success stories. "When you go that route, you're not educating yourself," Faye says. "It's like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life."

BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!

BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn't mean you'll get the same results. "There's no single diet that works for everyone; our biochemical needs are different," Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

BAD ADVICE: When in doubt, order the salad.

BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they're slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. "Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!" Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.

BAD ADVICE: Don't exercise—it'll only make you hungrier.

BETTER ADVICE: Get moving—an hour-long workout isn't going to make you suck down calories like Michael Phelps. "Exercise isn't just for losing weight—it improves your cardiovascular health and strengthens your bones," Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn't mean you're going to pack on pounds. "As long as you're eating clean, your body is amazing at self-regulating," Faye adds. "It should crave the calories you need to fuel your workouts, not to get fat."

BAD ADVICE: Treat yourself for a job well done!

BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you've earned a cocktail or cupcake. But splurging after every workout can quickly undo all your hard work. If you've been good all week, go ahead and grab a guilt-free beer on Friday. But, Faye says, "Don't let every workout become a Pavlovian thing where you need to eat cake afterwards." After all, the best reward for a killer workout is getting one step closer to the body you want.

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Nate's Transformation Journey

Post by Nate Evans.

Fitness Tips

5 Reasons You Could Be Gaining Weight

20 Secrets of Very Fit People

15 Ways to Get Fit on a Budget

What It Really Means to Get in the Best Shape of Your Life

The Real Deal With Push-Ups

5 Ways to Break through Dreaded Weight Loss Plateaus 

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Top 5 Buns Moves

Brazil Butt Lift - Get the same training and workouts the supermodels do!

P90X2 Package

TurboFire - Burn up to 9x more fat and calories than regular cardio does.

Les Mills PUMP DVD Workout Package

Great Post-Exercise Snacks

Correct Way to Breathe During a Crunch

The Way Of The 6-Pack

Abs in No Time

Work Your Transverse Abdominus for a Flatter Stomach 

Pay It Forward - Free 30 min workout with Tony Horton

Gaining Mass with P90X

20 Secrets of Very Fit People

Your Brain on Exercise

Pre-Workout Eating

P90X full program app for your IPhone!

The 7 most common workouts at your local gym

The Only 3 Things You Will Ever Need to Lose Weight

The 7 Grossest Gym Germs

10 Reasons Why You Should Try P90X

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10 Reasons Why Women Need to Lift Weights

Fitness and Your 6- to 12-Year-Old

The Symbiotic Effect of Combining Diet and Exercise

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Ending The Trend of Obesity, One Family at a Time!

25 Ways to Drink More Water

By Kirsten Morningstar

Let's do a simple nonscientific test to see if you are dehydrated right now. Pinch the skin on the back of your hand. Does your skin spring back into shape, like a gymnast sticking a landing? Or does it take its sweet time spreading out and settling? If your answer is the second one, you're in need of some H2O.

You've heard us say hundreds of times how important it is to drink plenty of water. That's because we can't say it enough! If you want to lose weight, you need to drink water. If you exercise, you need to drink water. If you want healthy skin, you need to drink water.

Your body is comprised of 70% water (and your brain is 90% water!). Your blood and every cell in your body are made almost entirely from water. If you want to be alert, have organs that function properly, and get the most out of your workouts, you need to drink enough water.

We get it. Drinking enough water to stay hydrated every day can be a daunting task. Here are 25 tips that will help.

In the spirit of this article, how about pouring yourself a glass of water right now to sip as you read? Go ahead, we'll wait.

Know how much you should drink
Knowing is half the battle, right? We recommend drinking half your body weight, in ounces of water, every day. So, if you weigh 180 pounds, divide that by 2. Your magic number would be 90. That's 90 ounces of water every day, a little more than 2.5 liters.

Your number might be different
Everyone has different hydration needs, based on weight, exercise intensity, kidney function, climate, and a bunch of other stuff. If you live in Death Valley, for example, you'll want to add a few more glasses of water. Pay attention to how your body feels when it is properly hydrated and use that as a cue.

Keep score!
Now that you know how much you need, it's time to keep track of how much you are actually getting. Measure how many ounces your glass or bottle holds and figure out many times you'll need to refill it during the day. There are a dozen free apps that keep track of your water consumption and reward you when you reach your goal. Find one that you like and turn hydration into a game.

Rise and shine!
Drink a glass—or two!—as soon as you wake up. You haven't had any fluids for 8 hours, so this could be the most dehydrated you will be all day. Plus, it's a great way to jump-start your metabolism. Try leaving a tall glass of water on your nightstand and drink it before you get out of bed. (Don't try this if you have a cat, or it will knock the glass over in the middle of the night, splashing your face and soaking your copy of People magazine.)

Watch the clock
Set an alarm to remind you to drink every hour during the workday. When it goes off, get up, shake a leg, and take a stroll to the water cooler for a refill. You'll fulfill your water quota by quitting time.

Make it a habit
Do the timer trick above for 21 days and, congratulations, you will have formed a habit.

"But it will make me have to pee!"
Yes, it will. That's a biological fact of life. While you're in the bathroom, have a gander at the color of your pee. It should be mostly clear and odorless (unless you've been eating beets or asparagus). If it is dark or cloudy, you, my friend, are dehydrated. Drink a glass of water right away. Your body will also adjust to drinking this much water and soon, you won't be running to restroom as often.

Make more water
Every time you go to the bathroom, replenish your body with a fresh 8 ounces of water.

Pair drinking water with other activities
Fill up your water bottle before you walk your dog, check your email, or when you leave for work. Drink a glass of water before you brush your teeth or wash your face. Then, drink another glass when you are done.

Choose your vessel
We think drinking out of a glass is more appealing than swilling from a paper or Styrofoam® cup. And, it's gentler to the environment. Choose a beautiful glass or pitcher that you'll want to use frequently. Feeling fancy? How about a goblet?

Take it to go Keep a water bottle with you at all times. Think of it as an accessory. Water bottles collided with fashion a long time ago; there are colors and styles for everyone. Splurge on one you really like, the bigger the better. Glass and stainless steel are the best choices, as they won't leach chemicals into the liquid contents. Avoid plastic bottles whenever possible.

Exercise requires more water
Being dehydrated can slow you down and zap your energy, making your cardio or weight lifting workout feel brutal. Your muscles need fluids to function fluidly, so be sure to hydrate before, during, and after exercise.

Drink a glass before bed
If it doesn't make you stumble to the bathroom in the middle of the night, drink a glass before you catch some Zs to stay hydrated until morning. Or, try a soothing mug of hot water with lemon and a small drizzle of honey.

Replace other beverages with water
How many ounces of soda, juice, coffee, or beer do you imbibe on a daily basis? Come on, be honest. If you regularly drink a Venti latte and an orange soda, swap them for water. That's 32 ounces right there, not to mention the hundreds of calories eliminating those drinks will save you.

Drink when you are hungry
If you feel a snack attack coming on, drink a glass of water, then wait 15 minutes. Dehydration pangs are often misread by the body as hunger. A glass of water will replenish your body and help you feel satiated. If you are still hungry 15 minutes later, reach for a piece of fruit or a handful of raw nuts.

The drinking fountain rule
Every time you see a drinking fountain, drink for a count of 10.

Drink before you eat
Drinking water before you eat will help you feel more satiated and you will eat less. A study from the Virginia Tech Department of Nutrition suggests that drinking two glasses of water before (not during) each meal can significantly increase weight loss. Not only that, but the water drinkers in the study continued to lose weight and keep it off.

Eat your water
You can add even more hydration by eating water-packed fruits like melons, cucumbers, berries, and celery.

Go one-for-one
Pace yourself in social gatherings by drinking water between alcoholic beverages. You'll reduce your risk of a pounding hangover and help meet your daily water intake goals.

Flavored Water Not thrilled with the tasteless taste of water? Think it tastes like licking windows? You can give your water zing by adding a wedge of lemon, crushed mint leaves, sliced cucumbers, or strawberries. Try these delicious fruit and water "mocktails." They replenish your system with electrolytes and micronutrients at about 7 calories each.

Make it bubbly
If you are addicted to soda, and crave a fizzy refreshment, consider sparkling mineral water flavored with fruit, or invest in a SodaStream® to have an unending supply of bubbly water at your fingertips.

Give yourself a little variety
Not all of your H2O has to be room temperature, or loaded with ice. Mix it up. Serve warm water with lemon or brew a cup of herbal tea.

Suck it up
Some people find that they take bigger gulps when drinking through a straw. If you are one of these people, you might consider buying a reusable metal or glass straw. The plastic kind is coated in chemicals.

Drop your juice habit
If you are trying to lose weight, this is an easy place to cut calories. Make the transition to drinking pure water by filling your glass halfway with juice then filling the rest with flat or sparkling water. Once you get used to this, try using only 1/4 juice.

Involve others
Invite your friends or office mates to participate in a water challenge with you. Set a goal of how much water each person will drink per day, then keep score. The people who skip the most glasses of water have to buy lunch.

When in doubt, drink water
Many common complaints, including headache and constipation, can be alleviated by downing a tall glass of water. Studies show that water can play a vital role in preventing more dire conditions as well, including several types of cancer. In one study, drinking more water reduced the risk of colon cancer by 45% in women and 32% in men.



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P90X3 Is HERE! P90X3 - Great Things Come In 3's

This is extreme fitness, ACCELERATED!

First there was P90X, then P90X2, and now P90X3? Yes sir, the next advanced home workout program will be available on December 10th, 2013!

P90X changed my life, no doubt about that, and then I was fortunate enough to win the August 2011 Beachbody Challenge! Even though I was able to lose 70 lbs with P90X, ( I may be a little biased), From what I am seeing from P90X3, this is going to be a "Game Changer" for so many people!  So what exactly is P90X3?

P90X3 will be great for anyone with a busy schedule. On top of that, it has a balance of cardio and resistance workouts. Personally, I’ve never been a fan of cardio programs, only because I don’t like cardio, but I do know the importance of incorporating some cardio routines into my workout regimen. Plus, it’s so important to lift weights to maintain some mass, which is something I just don’t want to lose. With a balance of both cardio and resistance, I think P90X3 is going to be my new favorite program.

P90X3 Facts

• Workouts are 30 minutes long.
• It’s a 90 day program, split into 3 blocks, similar to P90X.
• Purchase it from a Beachbody Coach (Don’t have a coach? Make me your coach by clicking here!) and receive FREE shipping until 12/31!
• Purchase the P990X3 Challenge Pack from a Coach and receive a FREE P90X3 hat! Valid until 12/31.
• P90X3 Pricing (Order Links will be live 12/10/13!  Be sure to make me your Free Coach and I will let you know as soon as they are live!)
  
  • Base Kit – $119.85
  • Deluxe Kit (Base Kit + 3 additional workouts, tub of E&E, 3 B-Line Resistance Bands) – $239.70
  • Ultimate Kit (Deluxe Kit + Tub of Recovery Formula, P90X Chin-Up Bar, P90X Chin-Up Max, Beachbody Jump Mat) – $329.55
  • P90X Challenge Pack **Absolute Best Deal** (P90X3 + Shakeology Home Direct) – December special at $180

• Order by 12/15 and have it GUARANTEED to be delivered before Christmas!
  
• P90X3 is a SEPARATE program from P90X and P90X2, meaning you don’t have to complete the other two before starting this one.
• Beginners can do P90X3!
• The program comes with an excellent, updated Nutrition Guide. There will be Vegan options available as well.
• There are 16 workouts in the P90X3 Base system.
• The P90X3 Deluxe Package comes with 3 additional workouts.
• An MMX workout, Pilates type workout, Agility workout, and Isometric workout will be included in the program.
• 39 out of 40 people in the test group lost 10% body fat or more! (INSANE!)
• Equipment: free weights or bands and a pull-up bar (optional but I recommend it).
• There will be modified, in between, and advanced versions for the exercises.
• The ab workout is excellent.

 

So What's in P90X3 as far as workouts?  Here you go!

We are both really excited to see what kind of results we get! We will be holding a Challenge Group on Facebook if you’re interested, and all you have to do is send me a message over there. Just send me a friend request and then message me, or you can email me at nate.evans79@gmail.com. If you are ready to purchase P90X3, click on SHOP below! Like I said, it won’t be available until December 10th.
Like I said, I’m really looking forward to starting P90X3 in a few weeks! My wife Nicole is going to be doing it with me, she has never done P90X, but that is no problem, this program is for anyone!


I can't wait for P90X3.  I mean P90X literally changed my life!  Check out my results below!  I have put together all the information I used for my transformation to share with you too!  If you are looking to get the absolute best results, make me your coach, and lets get started together!

Order Links will be live 12/10/13!  Be sure to make me your Free Coach and I will let you know as soon as they are live!

P90X3 CHALLENGE PACK: **Absolute Best Deal **

P90X3 BASE KIT:

P90X3 DELUXE KIT:

P90X3 ULTIMATE KIT:

P90X3 ELITE DVDS:

Fluffy Vegan Whole Wheat Biscuits (so quick and easy!)

Ingredients:

2 cup whole wheat flour (we like 100% whole white wheat flour best)
4 teaspoons baking powder
1 tablespoon organic coconut palm sugar
3/4 teaspoon salt
1/4 cup vegan butter (We like Soy Free Earth Balance)
1 cup minus 1 Tbsp unsweetened almond milk
1 Tbsp apple cider vinegar

Directions:

• Preheat oven to 450 degrees F (230 degrees C). 
• In a liquid 1 cup measuring cup add vinegar, then add the milk and stir. Let sit for 5 minutes. 
• Combine all-purpose flour, whole wheat flour, baking powder, sugar, and salt in bowl. 
• Cut in butter with a knife or pastry blender until mixture resembles coarse crumbs; stir in milk mixture until just moistened. 
• Turn dough out on a floured surface; knead gently 8 to 10 times. Roll to about 3/4-inch thickness; cut with a 2 1/2-inch biscuit cutter or drinking glass. 
• Place biscuits on an ungreased baking sheet. Bake in preheated oven until biscuits are lightly browned, 10 to 12 minutes. 

Makes 6-8

Original recipe from allrecipes and then heavily adapted. :)

Focus T25 Reviews

25 Minutes. 5 Days a Week. 100% Results.
The only thing standing between you and the results you want is TIME. Shaun T experimented for the last year to design a program that delivers the same kind of results you'd expect from an hour-long program, in under 30 minutes. He's pulled out the rest to give you everything you need, nothing you don't. The result is FOCUS T25^™—and the name implies the intent: If you focus your intensity for 25 minutes, and you do it 5 days a week, you WILL get results.

Nicole and I are SUPER excited about this program, and purchased it as soon as it was available!  We are loving the convenience and intensity of it!  This is going to be the new rock star program from Beachbody.  The ability to follow the modifier through all the workouts makes it a great program for anyone from beginners to those that are well along in their fitness journey, as you dictate the level of intensity for each move or each day.  This is for REAL!  Take a look at it here, and save $90 when combined with Shakeology, through the end of July when you purchase through us as your Beachbody Coaches!

7 Tips for Fast Food Survival

By Joe Wilkes No, we haven't lost our minds here at Beachbody®. We don't actually want you to eat fast food. It's terrible for you. It makes you fat. It destabilizes economies and nations. It kills the environment. Read Fast Food Nation. See Super Size Me. If you're really serious about getting or staying in shape, fast food restaurants are not on your path to success. However, sometimes fast food is the only option other than starvation. Long road trips, coworker lunches, the only place your child or childish companion will eat—these are all situations where you may be forced to enter one of these fluorescent dens of gluttony and decide which of their evilly delicious menu items you'll be naming your newly enlarged buttocks. While the fast food companies have generally shown an appalling disregard for their customers' health, they have lately been shamed by our nation's obesity epidemic into offering some menu items that have some nutritional value. They still can't resist adding a little unneeded fat or extra high-fructose corn syrup just to spice things up, so it's wise to take a buyer-beware approach when ordering your meal. Here are some tips to make healthier choices and some suggestions about the healthiest (relatively speaking) things to order at some of the major fast food chains. 1. Get less for your money. This may seem counterintuitive, but the so-called value meals really only offer you extra calories, saturated fat, sugar, and other diet killers. While it may seem like an unbelievable deal that you can get twice as many fries for only 19 more cents, it's a bit of a false economy, unless you're saving up for a bypass operation. If you really want to save money, pack a lunch. One of the biggest problems with fast food is that the food is incredibly dense in calories, fat, sodium, and bad carbohydrates. They pack a lot of unhealthiness into a small package. So you think you're just having a quick bite, but you're really getting most of your day's requirement of fat, sodium, and calories. This is where we get the term "gut bomb." Paying extra to ruin your health makes no sense. Ordering the small size may not be as cheap per pound of food, but it will save you a fortune when you're working off pounds of fat later. 2. Discover your inner child The best place to find a reasonably sized portion for an adult is, sadly, the children's menu. Bowing to the horrible publicity created by childhood obesity, fast food companies have made the most improvements to their kids' menus. In fact, at some restaurants, the kids' meal is the only way you can get healthy sides like fruit or carrots. It's great that kids are getting healthier options. After all, the children are our future . . . organ donors. We need to keep them healthy. But if you eat the healthy stuff on the kids' menu yourself, you might be able to hang on to your own organs a little while longer. You don't need to impress the teenage cashier with your ability to eat the maximum amount of fries and triple patties. Don't be ashamed to order the junior hamburger or even the kids' meal. You might get a free toy in the bargain! 3. Stick to salads A big problem with fast food is that many innocent-looking nuggets and patties are loaded with added fats, flavorful chemicals, and high-fructose corn syrup, which wreak havoc on your blood sugar levels. Salads are a good way to eat ingredients that you can easily observe whether they've been adulterated with bad-for-you additives. Not to be deterred, the fast food companies will try to get you with the dressings. Ask for oil and vinegar, if possible. If not, carefully check the ingredients and calorie counts of the dressings offered. You're better off with a vinaigrette or vinegar-based dressing like Italian. Also, true to form, most places give you enough dressing to dress several salads. Either use only half the packet of dressing or ask for a side cup you can squirt it into, and then dip your fork in the dressing before you get a bite of salad. Another way to avoid the dressing trap is to forego it completely, and scam some fresh lemons from the condiment or beverage counter and squeeze them over your salad. 4. Beware of "theme" salads It's called a salad. It looks like a salad. It has lettuce. It must be a salad, right? Don't be fooled by clever naming tricks—like the restaurant I went to that had a "cheesesteak salad" on its menu (I kid you not). A taco salad at most places is just all the unhealthy ingredients you're trying to avoid dumped on a plate of lettuce. In some cases, you're better off calorie-wise eating the taco in its original construction. Use common sense when selecting a salad, making sure all the ingredients are vegetables, fruits, and lean proteins you can recognize. Don't let restaurants mislead you into eating crap disguised as food. 5. Have it your way Remember the old Burger King jingle, "Hold the pickle, hold the lettuce, special orders don't upset us." Take them at their word—only don't hold the pickle and the lettuce, and do hold the mayo and the high-fructose corn syrup ketchup. Ask if you can substitute the grilled chicken breast for the breaded chicken breast, wheat buns for white buns, and lettuce cups for buns. Ask for extra veggies. And hold the "cheez," especially if it's spelled with a "z." Tell them you'd rather salt the fries yourself. When you order the "healthy" grilled-chicken or fish sandwiches, make sure they're not loaded with mayo or special sauces. Ask for salsa or mustard instead. After all, one advantage of a fast food joint over a fine restaurant: When they're annoyed with your special requests, they can't spit in your food, because you'll see them do it. 6. Watch what you drink The most profitable menu items for restaurants are soft drinks. Costing almost nothing to make, they want you to get as big a size as possible and pay for it. What you'll get is tons of sugar and chemicals, and maybe, eventually, diabetes! Try to stick with iced tea or water. And to play the broken record again, if you must get soda, get the small size. 7. And a milkshake is not a drink It will often be suggested that you wash down your burgers and fries with a frosty milkshake. Sounds good, right? You can tell yourself you're getting your calcium, fighting osteoporosis! You're also getting over 1,000 calories if you get a large size at some restaurants. Even the kid sizes come in at 300-plus calories. Your drink probably shouldn't have more calories than your meal. Also, if it's called a shake, instead of a milkshake, there's a good chance it doesn't even contain any dairy—maybe some whipped lard instead! Mmmmm, whipped lard . . . I guess Frosty Whipped Lard Shakes didn't make it out of the marketing meeting. Mine and Nate's favorite healthy meal on the go is Shakeology!!  Dense Nutrition! and Filling! Learn more or order yours at www.MyShakeology.com/NicoleEvans Short on time but want to start working out?  Try Focus T-25!  It is an excellent workout with crazy awesome results in just 25 minutes a day, 5 days a week for 10 weeks! Check out T25 here.  or get the Challenge pack with 1 month of Shakeology and Focus T25 and save big!