I’m with you… and you will be successful… watch the video and you’ll see why these challenges work. Learn more about this at my fitness site http://www.WeeklyFitClub.com or get started by either signing up at http://bijacoaching.com/Challenge/ or by sending me a message.

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I know that so many of us struggle with what to eat – and it’s a back and forth game almost most of the time. Beans or no beans. Gluten-free or whole grains – or both. Paleo or Vegetarian? Well I’m glad that you can choose what works for you – and not even the Paleo groups are starting to share how to live Paleo with a vegetarian diet. One of the best starter cookbooks out there is ‘The Vegetarian Paleo Recipe Book which is a great little ebook I found on Amazon.

The reviews say:
“great cookbook. Tasty, unusual, creative and easy“
- Grace Darby

“I’ve downloaded quite a few cookbooks lately and this probably the best one I’ve found for my situation“
- JustAskJulie

“perfect answer to no gluten recipes“
- Kristie

“wonderful vegetarian recipes good for us all“
- Marg Rutan

“good food even if you’re not a vegetarian“
- Sandy Bose

The Vegetarian Paleo Recipe Cookbook features 47 simple and tasty meals free from gluten, grains, dairy, soy and refined sugar starting with breakfast to lunch, dinner and dessert  all are very important to me and being clean and free of soy is also very important to me.

Another great start would be to take the Whole30 Program from the Whole9 Group.

Here are a few Paleo vegetarian meal ideas to get you started on your Paleo journey that I found somewhere when I was looking for vegetarian options.

Wilted spinach surprise – Place a tablespoon of natural oil in a skillet. Sautee a 1/4 cup of sweet onions and sweet red peppers. Add ¼ cup of chopped walnuts, ½ cup of chopped apples. Heat for three minutes. Add a large amount of fresh spinach leaves with a small amount of natural oil. Inlcude any spices you desire. Allow the heat and the steam to wilt the spinach down. Stir and serve very hot.

Lettuce wrap fajitas – Cook a wide variety of peppers and onions in a skillet with a small amount of oil. You can have green peppers, red peppers, jalapenos, yellow, and orange peppers. Add garlic, cumin and chili powder for more flavor. When peppers are to your liking (shorter amount of time peppers will be crisper, longer amount of time they will be sweeter and soft), place a spoonful of peppers in your favorite lettuce leaves, roll up and enjoy!

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If there is one nutrient that you need to support your training and recovery, protein would be it! All the exercise in the world won’t help you build muscle or get lean if it is not supported with proper nutrition, which should always include a good dose of some high-quality protein or high quality protein powder.

Many people argue the merits of whether you should have protein before you workout or after, when in reality the best time is both! The purpose of having protein before you exercise is to prevent muscle protein breakdown and to promote muscle protein synthesis. This is fancy talk for preserving the muscle you already have, and helping to promote the growth of new muscle tissue.

In addition to consuming some quality protein before you exercise, you should also consume some after as your muscles are highly receptive to incoming nutrients after a training session. The purpose of protein after training is to simply continue the benefits of pre-training protein, to preserve the muscle you already have and help create new muscle tissue.

That’s the big picture anyway, but let’s dig a little deeper and see more ways in which protein around our training can improve our results!

Protein Before You Train

Recent research has shown that consuming protein before exercise can decrease, or at least prevent the increase of, markers of muscle damage (myoglobin, creatine kinase and myofibrillar protein degradation) more than groups who consumed just carbohydrates or placebo.

This is one of the key reasons to have protein before you train, as reducing the damage to the muscles can improve recovery time and cause better adaptations to training over the long-term.

In addition, protein consumed before training will also flood your blood stream with amino acids as your body needs them, beginning the process of creating new muscle while you are training!

Aim to consume about 15-40 grams of protein within 30-90 minutes before training, depending on your size and needs. This can be consumed either in a shake or a mixed meal, again depending on what best fits your needs.

Protein After You Train

While most people know they should have some protein after they exercise, they often believe that they must have a shake or meal immediately after finishing their last set. The fact is if you consumed an adequate amount of quality protein within 30-90 minutes before you started exercising, then there is no need for immediate consumption. In reality as long as some quality protein is consumed within an hour after cessation of training, you are golden.

On the flip side of that, waiting too long can compromise the beneficial adaptations to training, and decrease your results. So while you don’t have to slam down a shake immediately after training, it wouldn’t be in your best interest to wait for 3 hours either.

A perfect example of the importance of having protein around your training was a recent 10 week trial where the researchers had subjects consume a protein/carbohydrate mixture before and after training, and another group consume that same mixture at the two points in the day furthest from the training.

The group that surrounded their training with the protein/carbohydrate mixture had greater gains in lean mass and strength, while also losing some body fat to boot (the other group actually gained some fat). This clearly indicates that surrounding your training with adequate amounts of high-quality protein (and carbohydrates) will maximize results, even if your total intake for the day is the same.

Aim to consume about 15-40 grams of protein within 60 minutes after training, again depending on your size and needs. Whether this is consumed as a shake or a solid meal is solely dependent on what best fits your needs.
The take home point is that it is a good idea to surround your training, both before and after, with high quality protein to maximize the benefits of exercise. This will minimize protein breakdown, and maximize your ability to build or maintain lean muscle mass.

The Shocking Truth About Your Workouts: Warning: Ignoring this science literally robs your body of the nutrients it so desperately needs to shed fat optimally. Please do NOT make the mistake of ignoring it. To learn more head on over to the website – and find out why I’m a big believer in whey (or if you are vegan I go for sprouted brown rice protein) and don’t want you using these soy products on the market.

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Instantly Download The Eye-Opening FREE Special Report That Reveals…

Inside this 39 page shocker you’ll discover for the very first time…

• Why your workouts just might be a complete waste of your time
• A research proven ratio of nutrients your body craves as soon as you stop exercising
• How your body is literally being robbed of the results you are working so hard to attain
• The stone-cold truth about the consequences your body suffers through by fueling it incorrectly
• And, of course, exactly what to NEVER eat after you workout
• Plus much, much more…

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Creator of the best-selling P90X® workout series, Tony Horton shows you how to Bring It! for the results you want. (And the results Carol GOT!! )

Over the past 25 years, Tony Horton has helped millions of people—from stay-at home moms to military personnel to A-list celebrities—transform their bodies and their lives with innovative workouts and cutting-edge advice. Now in his first book he shares the fundamentals of his fitness philosophy with millions more, revealing his secrets for getting fit and healthy and melting away pounds.

One-size-fits-all diets and exercise regimens just don’t work—that’s why Tony creates unique programs for each of his clients. In Bring It! he shows you how to build your own diet and fitness plan tailored to your individual lifestyle, preferences, and goals. With a Fitness Quotient (FQ) quiz designed to assess your likes, dislikes, and current fitness level, you can choose the program that’s right for you.

In photographs and easy-to-follow instructions, Tony demonstrates his unique moves and exercise combinations that include cardio fat burners, lower body blitzers, core strengthening, plyometrics, yoga, and more. You’ll also discover Tony’s fat-blasting eating plan and detox tips, delicious recipes, and mental motivators.

Whether you’ve never been to the gym before, are looking to get bikini ready, or simply want to take your workout to the next level, Tony Horton can give you the results you’ve been looking for. A better body—and future—is possible when you commit to change. Get ready to Bring It!

Amaging results!! Congrats to -Devan S, age 32~~ “I lost 49 pounds with Turbo Fire and Shakeology in just 90 days!! Shakeology curbed all my cravings for chocolate, which was my downfall. It helped me stay regular and also helped me stay full.”
Get your TurboFire Challenge pack and save $54 off the regular pricing!! http://ow.ly/9fxAg – Are you ready??

Even better… Go here and sign up as a coach – http://www.EarnForFitness.com – and choice the TurboFire Challenge Pack as your starter pack and you save another $39.95 off the enrollment fee!! That’s a savings of $93.95 to get fit and start a new business!!

Technorati Tags: Amazing weight loss stories, Lose weight with TurboFire, TurboFire Success, TurboFire weight loss, weight loss challenge

Why is Slim And Sassy Doterra’s Best Selling Essential Oil? There are a number of reasons why so many people enjoy the amazing benefits of Slim & Sassy Metabolic Blend From Doterra. Lets start out first by talking a little bit about the oil.

The Oil
doTERRA’s Slim & Sassy Metabolic Blend is a special formula like all Doterra essential oils offers the 100% pure CPTG Certified Pure Therapeutic Grade qualities. It is designed to help one manage appetite and cravings between meals during the day. This blend includes a blend of lemon, grapefruit, ginger, peppermint, and cinnamon oils making it a powerful combination. For best results add eight drops to a glass of water and drink in between your meals during the day to help you manage hunger and overcome cravings. The oil also can lift moods and relax your stomach. It has a wonderful taste unlike other sakes and gives a delicious flavor to water. It is great for supporting hydration with exercise. The oil has 0 calories, has no artificial sweeteners or colors.

How It Works
A fit body offers a lifetime of vitality and energy and helps to prevent degenerative diseases. It is important to manage weight and a healthy body which can be done by watching food intake as this is one of the biggest factors. It is best to eat less food and even replace manufactured and processed food for healthy all natural foods.

Take Less In
Can you imaging looking at a cream pie and not even feeling a urge to consume it simply because you don’t feel the enticing. The food would still taste great but the want for it isn’t as difficult to overcome. Food can be emotionally and physically. When one is hungry they receive strong signals from the brain and various parts of the body letting us know we need nutrients. Generally with the urge we respond with eating and our body feels the rewards.

In the developed countries people often consume many more calories than needed for supporting healthy life. By reducing the calories consumed when dieting feels difficult especially when our bodies are conditioned to our nations higher calorie diet. All it takes is eating healthy foods in smaller amounts, using Slim and Sassy and using a regular exercise program to get to your ideal and healthy weight.

Primary Benefits

• Slim and Sassy reduces food cravings and can help you to reduced calorie intake
• Offers help to manage appetite and food hunger in between meals

Who Should Slim And Sassy?
Slim & Sassy Metabolic Blend is formulated for those who participate in a weight loss program. It is done by eating less and having a regular work out.

Click on the photo below to watch the video:

Hormone Balancing

Technorati Tags: boost your metabolism, doterra slim and sassy, drinking water for health, drinking water for weight loss, silim & Sassy essential oil

Okay, it’s not really a secret. The Rep Effect is the proven fitness methodology that WORKS! You are going to do less weight, but a lot of reps. In a Les Mills Pump workout you are going to do anywhere from 600 – 800 reps. It gets your heart rate up and it fatigues your muscles so you are burning calories and leaning up all at the same time. Get it here!

LES MILLS PUMP

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You wanted it, so you got it!! Here is your exclusive sneak peek at new releases in the FIRST QUARTER of 2012. Many more products will be released later in the year!

Coach Member Fee Waived: This started as a short-term promotion but will be permanent for any new coach that purchases a Challenge Pack. You must enroll as a coach first (CLICK HERE) place the Challenge Pack in your cart, and you have just became a “product of the product” and got your foot in the door saving up to $54.00. AVAILABLE NOW!

P90x Qualification:

The opportunity to become qualified to teach the P90X format will be available online for $99 (coaches save 10%) AVAILABLE 3-4th week in January!

P90x Certification:

The opportunity to become certified to teach the P90X format will become available by attending a 2-day, extremely thorough and intense training program. It will include everything you need to become certified to teach the P90X format at a cost of $399 (coaches save 10%) AVAILABLE March, 2012! I know they have dates scheduled for Southern California and are looking at different locations around the US for other dates!

Tai Cheng Fitness Program:

The Tai Cheng Fitness Program which is based on classical Tai Chi techniques, ancient Chi Kung practices, and modern corrective exercise patterns that both rehab and prehab the body, improving the body’s metabolism, joint function, stress management, and athletic performance! AVAILABLE 1st or 2nd week in February!

Tropical Strawberry Shakeology: Our very first Vegan recipe. Guaranteed to knock your socks off! Also part of our brand new “Ultimate” line of products. AVAILABLE February 14, 2012!

Energy & Endurance Formula Pre-Workout Drink: Customers have asked for this forever. It’s an amazing pre-workout drink without all the harmful chemicals of supermarket energy drinks

• Improve energy, endurance, and focus.
• Burn more calories and fat to get ripped faster.
• Maximize muscle performance to build muscle faster.
• Only 20 calories/serving.

Give your body the boost it needs for maximum performance in a delicious lemon lime flavor. AVAILABLE NOW!

21 day Ultimate Reset Body Cleanse: This will include an “Ultimate” line of high end nutritional products to cleanse and nourish your body. AVAILABLE March 2012!

Beachbody Apparel: New styles, new fabrics and now retail commissions of 15% for coaches! AVAILABLE in a few weeks!

If you have ever contemplated this opportunity, DON’T WAIT…DO IT! Feel confident knowing you are joining a company that has just been inducted into the Better Business Bureau’s Hall of Fame!

This opportunity has brought me so much, and I am so excited to share it with you!

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