Hawai`i Fit Club

As a Team beachbody coach, I saw this information and just had to share, as it is a great reminder of the role protein plays in our day to day diet, and why we need to have it in our Beachbody nutrition program. Beachbody has even made sure to have protein in the highly digestible and nutritious Shakeology shakes. Please read and enjoy!

The word protein is of Greek origin, from the word proteios, which means “of prime importance,” and when it comes to the human diet, protein’s importance cannot be understated. Examples of proteins in our bodies that make life possible are hormones, enzymes, muscles, tendons, cartilage and other types of structural tissues and transport molecules. Proteins are constructed as long chains of amino acids, of which there are eight that must be provided by the food we eat. They are called “essential” because our bodies cannot make them. If our food lacks enough of even one of these eight essential amino acids, then the body will have a harder time making new proteins.
Why does the body need new proteins? Because our body’s protein tissues wear out on a regular basis and must be repaired and replaced. This replacement process is accomplished by eating foods that contain protein. After eating protein, the digestive system breaks it down into a brand new supply of amino acids that become the building blocks that are used in repairing and replacing those that are worn out.
Most animal-based foods can be used very efficiently by our body because they have the right amounts of each essential amino acid, and therefore are often referred to as “high quality.” Among animal foods, the proteins of milk and eggs represent the best amino-acid matches for our body and thus are considered the highest quality. Plant proteins are often referred to as “lower quality” because some individual vegetables may have a low level of one or more of the essential amino acids (although as a group plant-based proteins do contain all eight essential amino acids).
It would be great if the highest quality protein equaled the greatest health, but it doesn’t, and that’s why the term quality is misleading. In fact, compelling research shows that “low-quality” plant-based protein, which allows for slow but steady repair of new body tissues, is the healthiest type of protein. Chronic inflammatory conditions exist in millions of Americans who eat too much dietary animal protein. Just consider the number of allergy-related symptoms attributed to consumption of milk-based protein (milk, cheese, etc.) and the cholesterol- and fat-related conditions caused by consumption of eggs and red meat.
When it comes to protein, don’t fool yourself, “fuel” yourself. Build a protein-based breakfast into your morning breakfast routine and make sure you get protein throughout the day. Remember, don’t overload on animal-based protein; small amounts of lean meat like chicken, turkey or fish are OK (4 ounces a day at most), but make sure plant proteins form the staple of your diet. You’ll look better, feel better and improve your quality of life, all at the same time. Talk to your doctor for more information.

(Excerpted from the TO YOUR HEALTH newsletter, Vol. 4, Issue 7)

…I reach for Shakeology! I have just been hit with a bug that has me down. Not like it USED to, so I am grateful for that! I used to get SO SICK it would take forever to recover. But once Beachbody unveiled and rolled out their revolutionary meal replacement/supplement shake last March, I have been on it and use it 5 to 7 times a week. I try for daily when I can. With all the nutrition I need to keep my body healthy, I got through the toughest flu season last year with NO flu. Even though I was commuting back and forth by plane quite often, and we all know what germy things planes are, ew! So Shakeology combined with my Beachbody workouts of choice, like P90X or Insanity, has kept me on the healthier side of life.

Guess we all get hit eventually, and it’s my time, but I won’t back down on my Shakeology. It’s what keeps me healthy and boosts my immune system. Another great thing it did was drop my overall cholesterol down by 30 points, and UPPED my good cholesterol at the same time. It’s hard to UP your good cholesterol, and it was ALL thanks to Shakeology. I about hugged the doctor when I saw my results! LOL

So don’t just take my word for it……try it out with NO risk and an “empty bag” guarantee to boot!! NO risk. Checvk it out and watch the videos and read about it on my site. http://www.shakeology.com/haolegirl. Now you are informed! Aloha, Sherri

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  Who better than personal trainers (or Beachbody Coaches??) to know the best exercises (or programs) to get you in shape safely and effectively? The American Council on Exercise (ACE) recently conducted a survey of 1,000 ACE-certified personal trainers to get their advice regarding the best techniques to get fit. Here are their top three recommendations, which the ACE suggests combining with a healthy diet to achieve the best results:

Strength Training – Just 20 minutes of basic exercises, two days a week, will help firm and tone the whole body. Strength training will modestly increase metabolism, helping to burn more calories, even when you are resting.

A Beachbody solution here I can recommend would be any of the Power 90 series, up to and including P90X. “Sectional progression” training by master trainer, Tony Horton.

Interval Training – Lack of time is the number-one reason people give for not exercising regularly, and lack of results once they do start exercising isn’t far behind. Interval training is a great solution for both of these common complaints. Alternate short bursts of intense activity with what is called active recovery – typically a less-intense form of the original activity.

A Beachbody solution is to check out the new 10-Minute Trainer workouts by Tony Horton. Each workout is ten minutes, but action packed and extremely effective. There IS no “I don’t have time” excuse anymore!!

Increased Cardio/Aerobic Exercise – Aerobic exercise is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time. Walking is a weight-bearing aerobic exercise, as are jogging, rope-skipping and dance. There are also non-weight-bearing aerobic exercises such as bicycling, swimming and rowing.

A Beachbody solution for aerobic exercise can be any one of the MANY choices in the Beachbody workout library! Check out Turbo Jam (kick boxing based), Slim in Six, Hip Hop Abs and many, many more! Search through the store on my website for all the options waiting at your fingertips. VERY affordable, with fun, effective and schedule-friendly workouts ready for YOU when YOU want to work out. Plus, you get my help as your Coach to help you succeed to your goals. Why wait?? Get the body and health you want RIGHT NOW! Follow the link to my site on the main page. Looking forward to helping you meet YOUR health and fitness goals!

So get out there and get moving! There’s no better time to get in shape, and your body will thank you for it.  I can can help outline an exercise program suitable to your needs.

Sweet Success

Diabetes currently affects almost 21 million Americans, according to the Centers for Disease Control & Prevention (CDC). Even more alarming is that the age of onset has dropped dramatically. It used to be that diabetes was primarily a “senior” disease, affecting those over age 45. Sadly, this is not the case any more.

There are two main types of diabetes: type I, which usually is diagnosed in childhood and requires insulin; and type II, which does not require insulin treatment but may require medication. Most cases (about 95 percent) are type II, which can be prevented in the overwhelming majority of cases with proper diet and exercise. What is particularly frightening is the rise in type II diabetes among children.

The effects of diabetes can be felt, literally, from head to toe, according to the CDC.

* People with diabetes are two to four times more likely to have a stroke than those without the disease.

* Poorly controlled blood sugar may lead to glaucoma and blindness.

* Gum disease and high blood sugar are related.

* Diabetes, particularly in conjunction with high cholesterol or high blood pressure, may lead to heart disease.

* Kidney damage may result from diabetes, especially in combination with high blood pressure.

* Diabetes has been linked to male sexual dysfunction (impotence).

* Nerves in the feet may become damaged, sometimes leading to amputation.

Fortunately, there are much easier and less dangerous ways to not only control diabetes if you have it, but actually prevent getting it in the first place. Both the CDC and the National Institutes of Health agree that there are two basic elements to this: exercise at least 30 minutes a day, five days a week; and eat foods low in fat and reduce total caloric intake. Pay attention not only to the types of food you eat, but also the portions. The USDA Dietary Guidelines for Americans recommends the following:

* Eat a variety of fruits (2 cups per day for a 2,000 calorie diet) instead of just juice. You can have these fresh, frozen, dried or canned. An example would be: one small banana, one large orange and ¼ cup of dried apricots or peaches.

* Make your veggies more colorful by adding dark green (broccoli, kale, spinach) and bright orange (carrots, sweet potatoes, pumpkins and other winter squashes). Also add more beans and peas to the mix (kidney beans, black beans, garbanzo beans, lentils).

* Eat more calcium for healthy bones. The USDA recommends three cups of low-fat or fat-free milk per day. You can substitute the same amount of low-fat yogurt and/or low-fat cheese (1 1frat2; ounces of cheese is equal to one cup of milk). Try lactose-free milk if you have trouble digesting dairy products.

* Focus on whole grains. Make them at least half of your total grain intake. Try to eat at least 3 ounces of whole grains per day. This is equal to one slice of bread, 1 cup of breakfast cereal or 1frat2; cup of cooked rice or pasta.

* Go lean with the protein. Opt for lean meats such as chicken or fish. Be sure to prepare it in a healthy manner, such as baking or broiling. Don’t forget that nuts, beans and peas are also good sources of protein.

The point is that while it might seem that preventing a major disease such as diabetes is a daunting task, it actually isn’t. All it really takes is common sense, a bit of creative planning and a positive attitude. With these three things, you are well on your way to success.

For more information, go to http://www.toyourhealth.com/mpacms/tyh/article.php?id=1011

For ideas on HEALTH and FITNESS, and how to live a healthier life, go to www.milliondollarbody.com/haolegirl to catch the scoops!!

Aloha! Sher Team Beachbody Independent Coach

Time to reset your mind from the Holidays to Fitness and Health! I suggest we all try to look at our fitness goals in a different light; look at it like your second job, where you DO have to show up and get that workout in, but look at the results as your PAYCHECK! You go to work, you DO the work, you get PAID! Simple. That is how I am approaching my fitness goals this year. Push play daily at least 6x per week, get it done. The end result will pay me back; increased strength, endurance AND health. AND…a Million Dollar Body!

It’s YOUR turn to “go to work and get paid”! I’m already filling out my P90X timesheet daily.

Well…it’s that time of the year when everyone is busy running around, preparing for the gifts and parties and dinners, etc!! And not necessarily taking the time out to put their health FIRST! It takes some work to remember to find time for YOURSELF out of that hectic whirl! But VERY important!

Most people will GAIN WEIGHT over the holidays. Are you one of them?? If this worries you, GOOD! FIND THE TIME to get a good workout in at LEAST 4 to 5 times a week. You will feel SO much better…less stressed, able to think clearer, and ready for what comes up next. Your sleep will improve also! Same goes with eating better. Your digestive system will thank you.

Plan on a workout program that will be more fun than work for you, such as Turbo Jam or Hip Hop Abs. Both are effective, but FUN at the same time! Who says workouts have to be boring to be effective??? Beachbody doesn’t! Click on the link to check out these FUN and EFFECTIVE workouts, you will be glad you did! These workout programs also make great Christmas gifts for loved ones!! Remember: The New Year calls out for a NEW YOU!!! Be well!!

Come and join us for a FUN, FREE and effective workout, every Wednesday evening at 7 pm! We workout to a different Million Dollar Body (Beachbody) cardio workout each time to keep interest up and body weight DOWN.

Bring a towel, a GREAT attitude, and a friend!! See you there!!

 Email for local address in HILO. Mahalo!

Coach Sher aka haolegirl

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Mahalo