Time For a Time Out

I get so wrapped up sometimes in all that I have going on in my life - homeschooling, housekeeping, coaching, etc. - that I forget to take time out and just have fun. We schedule in our homeschool calendar times that we just take a break from the work and get outside, whether it be a field trip, nature walk, or like today, a trip to the beach. I have to admit, this morning I didn't feel like going to the beach. Maybe that sounds weird; I mean, who wouldn't want to drop everything and go to the beach! But I was inwardly arguing with myself over all I needed to get done. But I'm so glad that common sense won over and off we went. It was a great time to just get out in the fresh air, breathe freely, and have fun with my family. The laundry can wait (and yes, I do now have piles of wet towels and swimsuits!), the paper grading, the meal planning, grocery shopping, and everything else on my To Do list can wait. Sometimes, the best thing is to just take a break! And then jump back into responsibilities with a renewed energy and outlook on things. So today, why not schedule in a 'Time Out' for yourself! You might be surprised at how much more you accomplish once you jump back into things.

Chai Tea

I have to confess, I'm a coffee addict! But I've been trying to cut back on the coffee I drink lately, mainly because of all the stuff I add to it (I love it with LOTS of milk and honey!) as well as for the plain reason that I feel better when I don't drink it regularly. Sure, it wakes me up in the morning and keeps me going...for awhile. Then I tend to crash mid-morning, requiring ANOTHER cup of coffee and well, the cycle never really ends. In the past when I've quit coffee for awhile, I've turned to tea, usually green tea, until I met Chai! I was instantly hooked! So for about a month now I've been replacing my morning cup 'o Joe with a cup of Chai Tea and was pleasantly surprised to find that I don't seem to crash throughout the day like I did with coffee.

So what is Chai anyway? Well, I've learned that chai is actually the Hindi word for 'tea'. Traditional chai tea is a strong black tea blended with spices such as cinnamon, cardamon, cloves, pepper, and ginger. The perfect tea for this time of year as we head into the fall season (today is the first day of fall, by the way. Well, at least it is on this side of the world; I'm a day ahead of you if you're in the States). Chai tea is also often served with milk added.

Is Chai Tea healthy? Well, considering the antioxidants known to be in black tea, as well as the health benefits found in cinnamon and the other spices added, Chai Tea is a healthy choice. Using honey to sweeten the Chai is also a healthier choice than sugar and brings out the natural flavors of the spices in the tea.

So, as you head off to start your day today and as we enter into some cooler weather, pass up on that cup of coffee once in awhile and give Chai a try!

Ready, Set...Stretch

I received this article in Dr. Mercola's newsletter and wanted to repost here as it has some valuable information. Please read to help avoid injury while working out as well as increase flexibility and mobility.

When and How Should You Warm Up, Stretch, Exercise, and Cool Down?

by Darin L. Steen

I get tons of questions about this topic. There seems to be a lot of confusion about stretching.
We all seem to not have enough time in the day for all that we need to do for fitness and fat loss. So it is logical that most of us skip stretching. But that is a big mistake.
I know it seems counterintuitive but saving time by skipping this step will not get you to your goals faster.
My point is, cut back on your work out time instead, and make sure to incorporate these simple stretching techniques for maximum results. You will become more flexible and lower your risk for injury. You will also be able to stay more consistent to your work out schedule, thus obtaining better results.
The proper sequence of an intense work out should be:

• Warm up
• Light stretching
• 40 – 50 minutes of intense resistance training
• Intense stretching the last ½ of the intense resistance session
• Cool down

Step 1: The Warm Up
It is very important to transition into an intense work out with 10 minutes of low level cardiovascular activity. Some modes of exercise that work well are jumping jacks, jump rope, martial art kicks, squat thrust, or any full body calisthenic type exercise.
However, my favorite mode is power walking on the treadmill.
Your starting speed should be nice and slow. I’m 5'9" and start at 3.5 mph and increase the speed by 0.1 mph every minute. Over the course of the 10 minute warm up I will go from 3.5 mph to 4.5 mph.
During the 10 minute warm up, focus on a power-walking stride.
There are many variations of a power-walk, but the one I like the most is very unique and warms the muscles below your hips better than standard walking technique.
Three technique reminders of my unique power-walk stride are:

• Stand tall (chest open blades back) like a soldier at attention
• Long stride challenge. Keep legs stiff and elongate each stride
• Dig heels in tread by pointing toes back toward head

This unique technique will take the tension out of bad places (bones, joints, and ligaments) and put it in the “hot spots”: buns, hips, hamstrings and quads. These hot spots burn a lot of calories because of the amount of muscle they contain.
Why – The 10 minute warm up increases your core body temperature and gets your juices flowing. This is very important to stay safer during the intense exercise segment. It gets synovial fluid moving and oils the joints.
Mentally it is a nice transition into clearing your mind and getting ready for the intense work out. You need to treat the exercise session like a meditation and work on the mind/muscle connection during each contraction. That is hard to do when you are thinking about other things during the work out.
The warm up is also a great time to visualize, goal set, and incant (say out loud what you want).
How - Jump rope, calisthenics, including jumping jacks, side bends and kicks. My personal favorite warm up activity is power-walking on a tread mill or out side.

Step 2: Mild Stretching
It is very important to implement some light stretching before the intense exercise session. One light stretch per body part for about 5-10 seconds is usually sufficient.
Doing so increases blood flow to your muscles and also increases synovial fluid in your joints (a type of self lubrication process). Mild stretching also increases the range of motion of your muscles and is a nice transition from the low level warm up into the intense exercise session.

Step 3: Intense Exercise
If you want to gain muscle and lose fat you must incorporate resistance training with free weights, kettle bells, functional exercises, and plyo-metrics.
You’ll want to push your muscles to failure in the 10 -15 rep range for 2 or 3 sets per exercise.

Step 4: Intense Stretching
During the last half of the intense exercise session, stretch out each target muscle after each exercise.
Each stretch should last 4-5 seconds as you let your breath out and elongate the loose muscle. Increase the stretch a little bit on each progressive stretch, up to 6 times.
Why - To elongate and relax muscles.
Each exercise shortens and tightens the muscle up, so it makes sense to stretch. Stretching the muscle helps bring in fresh blood. This process brings nutrients to the muscle to immediately start the recovery process.
Stretching the muscle also aids in removing lactic acid, which is a negative byproduct of the muscle going to failure. It is like the exhaust coming out of an engine. If you have too much lactic acid accumulation, your muscle will be slow to heal.
Stretching during and after an intense work out means your muscles will not get as sore, and they will not stay sore as long.

Step 5: The Cool Down
How — 10 minutes of slow walking on a treadmill is ideal.
Why — For the same reasons youperform intense stretching during and after intense exercises.
The cool down not only brings fresh blood into areas to help with lactic acid removal, it also brings your heart rate down to resting pulse quicker. A proper cool down also helps lower a raised heart rate down to resting heart rate safely.
A proper cool down simply makes you feel recovered after feeling like a whipped puppy after intense exercise. It kick starts the recovery process as well.
Getting the body and the life of your dreams is not just about consistent intense work outs.
Remember, you should only be working out 3-4 hours per week. During intense work outs you are tearing the body down, causing controlled micro tears in your muscles. You are also depleting your energy reserves.
Improving your fitness level is also, and perhaps more importantly, about learning how to recover.
This article covers the basic of your first line of defense in the recovery process. Nutrition, rest, sleep, and healthy lifestyle choices are also imperative in a well rounded recovery program.
You do have the power to change. Get a Better Body, Get a Better Life!

Your Healthy LifeStyle Coach,
Darin L. Steen

The Lowly Cucumber

Where we live in the South Pacific, it's difficult to get the fresh produce available in the average supermarket in the States. Twice a month a ship comes delivering supplies to the stores and we all rush to the markets to purchase our wilted and nearly dead lettuce, broccoli, and whatever other wonders the ship has brought. One thing, however, that grows well here on the island is cucumbers. So we eat a LOT of cucumbers while waiting on that ship. I just recently was sent this info on the cucumber, and while I can not say for sure that every thing on this list is fact, it makes me feel a little better about serving up my family a plate of cucumbers instead of that beautiful green salad with all the fixings that I can only dream about. (Oh, and I also learned that cucumbers are fruit, NOT vegetables! Maybe you already knew that and now think I'm dumb but I'm proud to say I learned something new today.)

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.
2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.
3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.
4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.
5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!
6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!
7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.
8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.
9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!
10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.
11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.
12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm your fingers or fingernails while you clean.
13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

The Shakeology Cleanse

I'm on Day 2 of the Shakeology Cleanse and doing great! I'm still recoverying from my abdominal hernia surgery and have orders from my doctor to not exercise for 3 months! I wasn't too happy about that and I've been feeling a little yucky just sitting around. I have started some light walking but still decided it was time to clean up the diet a bit - well a lot, really. I've allowed too much junk to creep in lately. So starting off with the 3-day Shakeology Cleanse. Some of you have asked me about it after seeing on Facebook that I was doing this so I thought it would be good to post the info on the cleanse here. And hey, if the cleanse seems a bit much to start off with, don't shy away from Shakeology completely! Try just replacing one meal a day and you'll be surprised at the results! Order Shakeology on Home Direct and you get free shipping plus 2 free workouts and a shaker cup.

The Science Behind the Shakeology 3--‐Day--‐Cleanse

by Steve Edwards, Beachbody Director of Results

I like to call the Shakeology 3-Day Cleanse a "performance cleanse." This is because it was
designed to be done with a workout program. Let's take a look at how this differs from other
cleanses, how to tailor it to your needs, and what to expect if you or your customers decide to try it.
First of all, it's not a true cleanse. It's a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it's like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you'll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it's nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you're after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you're doing an exercise program.

How It Works

Your eating structure doesn't change. You still eat every few hours while you're awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you're not eating as much food as you'd normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn't restrict the actual nutrients you're getting by too much, so activity can continue as normal.
We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit. Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you're eating are so high in fiber and nutrients that it's virtually impossible to overeat. You'll be consuming so much fiber, along with enzymes and digestive aids, that your body's ability to flush excess foods quickly will be at its peak.

What to Drink

Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which
are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don't use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you're looking for with less upset. Coffee's acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won't Lose Weight

I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it's flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you'll be more prepared to lose weight later.Another reason why we don't always lose weight on cleanses is due to a stress hormone calledcortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol isperformance-enhancing in the short term, but if you somehow keep your body stressed for longperiods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don't want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It's important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

The Cleanse

Essentials

• 3 Shakeology shakes per day
• 2 cups of green tea per day
• 1 or 2 pieces of fruit per day (optional)
• 1 salad for dinner - can include poultry or fish
• No dairy or extra sugars (this includes almond and soy milk)
• Drink 1 to 2 liters of water every day
• Only use low-fat dressings, and go easy on the salt and/or pepper to taste
• 2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
• Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
• Power-workout participants (those who are already super conditioned) are recommended the higher number of calories
• For maximum results, do NOT use additives
• Dinner salad may include WHITE GRILLED PROTEIN - poultry or fish only

Daily Regimen:
1 cup of green tea to start the day

Breakfast:
1 scoop Shakeology (140 calories)
1/2 cup fruit (60-90 calories) - optional
Ice to taste
8 to 10 oz. water

Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana, mango, etc.)

Lunch:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. water

1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. water

Dinner:
Salad with grilled white fish or poultry (roughly 340 calories)
- Greens - 3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
- 2 tablespoons of dressing - no more!

There you have it - the 3-Day Shakeology Cleanse. Feel free to email me at coachsueann@yahoo.com if you have any questions or if you would like me to mail you a sample of Shakeology (specify flavor - Chocolate or Greenberry).

Have a great week!

Where'd Summer Go?

It's August! This summer is flying by! It's been quite a few weeks since I last blogged and that's because this summer has been one of my busiest ever! It's been a great summer though.

If you've read my profile, you know that my family and I are missionaries in the South Pacific. One of my desires has been to help people here on this island get healthy and fit. Well, this summer I've had the opportunity to start an exercise group with the girls in our village. They have been meeting at my house every morning at 6:30 AM to workout. It's been a great experience and is exciting to see these girls work at improving their health.

I will be having surgery this week. I have an abdominal hernia that has needed to be repaired for some time and the dr. has said I need to get this done. My parents are here from the States to help with the kids during my recovery. Hoping and praying for a quick and easy recovery! I'll be blogging more on my recovery as I can.

Have a happy and healthy week!

Step 6: Refrain from eating at the wrong times.

Ok, ok, it's been a couple of weeks since the last step. Between internet issues and being sick, I've had a hard time getting on here. But here it is: the final step from the Beachbody Nutrition Guide.

Step 6: Refrain from eating at the wrong times.

"Don't eat just before you work out, right before bed, or because you're stressed. You want your body to be in "fat-burning mode" whenever possible.

Try to eat your last meal about 3 hours before bedtime. By going to sleep on an empty stomach, your body will burn stored fat while you sleep.

It's best not to consume a sports drink or energy bar before working out. It's the wrong food at the wrong time, as they encourage your body's "carb-burning mode." Try to eat a couple of hours before you work out, and drink only water. Conrtrolling the foods you eat before a workout will maximize the ability of your exercise to burn stored fat.

Your body has two main sources of energy: stored fat and stored carbohydrates. When you eat or drink substances like energy bars or sports drinks, which are generally high in carbs, your body's insulin levels rise to cope with the additional carbohydrates in your system. That means that during the time you process those carbs through your bloodstream, your body's hormones are focused on burning that type of fuel for energy. Thus, if you consume those carbs before you workout, you will be in the mode to burn the carbs in your body more than the stored fat around your waist and thighs. That's why we highly recommend putting your body in a semi-fasting state, meaning you are working out with little to no food in your digestive system. For hydration, don't use sports drinks, use water. Your body will then be in "fat-burning mode," and the results from your effort will be maximized.

According to some high-profile dieticians and trainers, if you exercised for a month and didn't see the fat reduction you wanted, it's probably due to your insulin levels being too high while you were working out. That means your body wasn't attacking the fat stores, even though you were working your hardest.

So if you limit your carbs before exercise and before sleep, your body has more time to function as an effective fat-burning machine.