New Fitness Rules

We have probably all heard May so called Rules about Working out. Maybe some you have done for many years. 
Here we Have Some New info on How to Workout. 

•   Old rule: Always rest between strength-training sets.

You've probably heard that you should rest for 60-90 seconds between sets when lifting weights, right? But the fitness industry has gotten a lot more creative,focused and time-efficient when it comes to weight-lifting, making this rule old news.

New rule: Circuit train to make the most of your workout.
While there's nothing wrong with resting between sets, who has time? Make the MOST of your Workout time with circuit training! Ciruit Training is a method of training borrowed from athletes and modified for us regular folks. Although circuit training is a broad term and can be done in many different and creative ways, traditionally circuit training is done in stations that alternate between different muscle groups. In this type of training you go from one station or exercise to the next with little to no rest, as you're working a different muscle group. Because you keep your heart rate up throughout the workout, you not only build muscle—you also get the benefits of cardiovascular training. Perfect for those with limited time to work out!

• Old rule: No pain, no gain.
  I'm sure you've heard this old phrase. But nothing could be further from the truth. While "feeling the burn" is a good thing and signals that the body and its muscles are working hard, there is absolutely no gain to real pain.

New rule: If you feel bad or have pain, stop, rest and modify your workout.
If you have pain, do not take it lightly or push through it. Pain is a sign that something is wrong with your body and it needs rest or a modification of an exercise (for example walking instead of running or doing a front lunge instead of a backwards lunge). Also important, if you feel terrible, black out or have chest pains (more warning signs are here), you must take this very seriously and slow down (for cardio) or stop (for immediate severe pain). Additionally, if you've been working out very hard and feel like you might be overtraining, it's important to give your body the rest it needs. Remember, exercise is supposed to make you feel better—not worse!

•  Old rule: Tone up a specific area of your body by exercising it more.
  You know the infomercials and workout DVDs that promise to get rid of those flabby underarms, tighten your hips or turn your stomach into an instant six-pack? Well, they fib. There is absolutely no way for you to selectively reduce fat on a specific area of the body. While you can build muscle in a particular area, you cannot get rid of the fat that way.

New rule: Burn fat for six-pack abs and jiggle-free arms.
Truth be told, you do have a six-pack under that stomach—you just can't see it yet if you have some pounds to lose! So instead of wasting your energy by spot training (think thousands of crunches), focus on using your entire body to burn calories through a mix of weight-training and cardio (and see new rule #3 for a powerful fat-blasting combo!). Also, be sure to eat a healthy, lower calorie diet. It's only through exercise and a proper diet that those strong muscles can be shown off!

Info from SP.com

 Yvette Arguello 760-224-2534

Beachbody Fitness Coach / P90X Certified Trainer

DREAM IT~BELIEVE IT~ ACHIEVE IT

yvettema1@facebook.com

www.beachbodycoach.com/mrsbeachfit

www.myshakeology.com/mrsbeachfit -- the Healthiest Meal of the DAY!!

 www.mrsbeachfit.blogspot.com

Instagram - Mrsbeachfit_yvette

Why you should Cut down on Sugar

That white, powdery substance just makes you feel good. You can't get it off your mind, and you keep coming back for more. The more you have it, the more you want it! But even when you try to stay away from it, it finds ways to sneak into your life almost daily. What can you do?

We're not talking about some dangerous or illegal drug here; we're talking about sugar. Although it's considered harmless in comparison, sugar, in excess, can cause a host of problems for a lot of us: cravings, binge eating, weight gain and heart disease among them. According to the USDA, the average American consumed 151 pounds of sugar in 1999—an all time high. Since then, consumption has dropped slightly and in 2010 the average American consumed 132 pounds. (To put that into perspective, consider that the number was just 4 pounds in the year 1700.) At least half of the sugar we consume comes from soft drinks, fruit drinks, and sports drinks. The rest sneaks into our diets in the form of ketchup, teriyaki sauce, chocolate milk and the obvious sweets like cookies, cakes, ice cream and even breakfast cereal. Surprisingly, some "healthy foods" such as yogurt and instant flavored oatmeal can pack in 20-30 grams (5-7 teaspoons) of unnecessary added sugar! It seems like we're drowning in sugar, and nobody is wearing a life vest.

The American Heart Association (AHA) recommends that we limit our daily sugar consumption to 7% or less of our daily calorie intake—that's about 6 teaspoons (100 calories) for women and 9 teaspoons (150 calories) for men. But that adds up fast. Just one 12-ounce can of regular soda contains 8-10 teaspoons of sugar and 130-150 calories. One glazed donut contains 6 teaspoons, and a half cup ice cream (the standard serving size, although most portions are much, much larger) contains 4 grams of added sugar!

Why Should You Care? Is Sugar Actually Bad for You?
Well, aside from the increased bulge around the waistline, diets high in sugar are strongly linked to an increased risk for type 2 diabetes, elevated triglycerides, low HDL (good) cholesterol levels, and heart disease. Sugar intake has also been linked to depression, migraines, poor eyesight, autoimmune diseases (such as arthritis, and multiple sclerosis), gout and osteoporosis.

Recent research has shown that a high intake of carbohydrates, including sugar, releases a feel good chemical in the brain called serotonin. Think of how you feel after indulging in a high sugar meal or treat—almost euphoric, right? The high of a sugar rush is temporary though. After a few hours—or even a few minutes—you start to crash and you become tired, fatigued and lethargic.

Although sweet foods are tempting and delicious to most people (blame Mother Nature for that!), the more sugar you eat, the higher your tolerance becomes. So if you have a strong sweet tooth or intense cravings for sugar, chances are not that you were born that way, but that your dietary habits and food choices created the sugar monster you may have become.

Fortunately, we can reverse this tolerance in just a couple of weeks by cutting out sugar. Once you have decreased your threshold, something that tasted perfectly sweet a few weeks ago, will begin to taste too sweet to eat, and that can help you reduce your intake of the sweet stuff.

Cutting Out Sugar: A 4-Week Action Plan
While the occasional sweet treat won't make or break your weight loss or your health, many people have trouble stopping after a sensible portion or saying no to sugar when it's available. If you feel out of control around sugar, then a sugar "detox" is a great way to reduce your cravings, eat better, and bring sugar back to where it belongs: as an occasional treat that you consciously choose to eat in a mindful manner, not a daily treat occurrence that controls you.

Week 1: Identify Sugar and Where It's Hiding
The first step in conquering your sugar habit is to rid your pantry and refrigerator of added sugar. Some things (think ice cream, cookies and candy) are obvious, but most of us need to look closer at where the sugar in our diets is coming from. This will require a bit of label reading in the beginning, but after a while, it will become easier.

Remember, you don’t have to throw away everything that is sweet! Natural sugar, like the kind you find in whole fruit, contains vitamins, minerals and fiber, which are lost in the processing of juice. Milk contains naturally occurring sugars, but also provides calcium, vitamin D and protein. So unlike soda, fruit juices and other processed foods, whole fruit and dairy products provide us with essential vitamins and minerals that our bodies need. Be wary of certain fruit- or milk-based products that contain added sugars though: flavored milk, many yogurts, fruits canned or jellied in added sugar or syrups, and the like. Opt for unflavored skim or 1% milk, plain yogurt or Greek yogurt, and whole pieces of fruit. Remember, we are trying to cut out the 151 pounds a year of added sugar, not the naturally occurring sugar found in whole foods.


Week 2: Stock Your Sugar-Free Kitchen
In one week, you've probably found lots of sugar in your diet. Some of it may have been obvious, like those frozen waffles or lattes from the local coffee joint. But others might not have been so clear, as sugar tends to lurk in many "diet" foods and lower-fat foods, added by manufacturers to make their low-cal offerings taste better.

Now that you know what to look for (and avoid), it's time to replace the products you tossed with sugar-free counterparts. For example, replace high-sugar cereals with a whole grain cereal that contains little to no added sugars. Sweeten it naturally with fresh berries or half of a diced banana. Instead of snacking on candy or cookies, reach for a handful of nuts or some raw veggies and hummus. Replace sweetened yogurt with Greek yogurt or plain yogurt. Look back at week one and the foods you used to eat that contained sugar.
One tip to help you avoid added sugar at the supermarket is to shop the perimeter of the grocery store as much as possible. Think about the general layout of a grocery store: The outside is home to fresh fruits and vegetables, lean meats, dairy products, and whole grain breads and the inside aisles are stocked with cookies, chips, soda, fruit juice, cake mixes, and other processed foods. Spend most of your time on the outside and only go down the inner aisles for specific products, like whole-grain pasta.

Never shop on an empty stomach and always shop with a list. Shopping while hungry can lead you to adding all kinds of snacks and impulse buys to your cart.
Week 3: Stop the Cravings
Now you really start to put your plan into action. You’ve identified the sources of added sugar in your diet and replaced those foods with healthier and more wholesome alternatives. Your kitchen is now set up for success!

This week’s focus should be on making a conscious effort to avoid sugary foods. When a craving strikes, try going for a walk or simply drinking a glass of water.  If you are truly hungry, a handful of nuts or some raw veggies dipped in hummus will sound appetizing, so go ahead and eat one of your healthy snacks. But if you're craving something sweet or a specific sugary food, use a distraction technique.
The first week of saying no to sugar will be the hardest, but the more diligently you stick to your plan, the better you'll fare in the end. Even a tiny taste of sugar during this time period can lead to setbacks.

After a couple sugar-free weeks, your sugar threshold will start to decrease and you will find that you no longer crave sugar or sweets as you once did. As with any lifestyle change, the first couple of weeks are the hardest. Eventually, it will become habit to reach for a mint tea or piece of fruit instead of juice and candy.
Week 4: Game Plan for Life
Now that you have yanked that sweet tooth, it's time to devise a plan to prevent a sugar relapse. Although sugar isn't necessary for health and it's perfectly fine if you want to continue avoiding it, it probably isn't realistic for most people to avoid all forms of sugar forever.

So if you want to allow a little sweetness back into your life, that's OK. Moderation is key. Don't let sugar and sweets become a daily habit. Instead, consider them to be special occasion treats only. With your lowered threshold for sweetness, that shouldn't be too hard. But if you begin to indulge too often or overindulge over a short period of time (such as a weeklong vacation), you could find yourself back in trouble with sugar all over again.

If you slip up, don’t beat yourself up over it. Accept your action and decide to make a better decision next time and move on. Continue to experiment with your new, healthy foods and recipes. You'd be surprised at how many ways you can make treats healthier and use far less sugar than a recipe suggests.

And remember: It generally takes about 3-4 weeks for a new behavior to become habit, the most important thing is to stick with it.

-- By Lauri Watson, Registered Dietitian

Yvette Arguello 760-224-2534

Beachbody Fitness Coach / P90X Certified Trainer

DREAM IT~BELIEVE IT~ ACHIEVE IT

yvettema1@facebook.com

www.beachbodycoach.com/mrsbeachfit

www.myshakeology.com/mrsbeachfit -- the Healthiest Meal of the DAY!!

 www.mrsbeachfit.blogspot.com

Instagram - Mrsbeachfit_yvette

Asparagus

This is from a friend~

 My Mom had been taking the full-stalk canned style
 asparagus that she pureed and she took 4 tablespoons in
 the morning and 4 tablespoons later in the day. She
 did this for over a month. She is on chemo pills for Stage 3
 lung cancer in the pleural area and her cancer cell
 count went from 386 down to 125 as of this past week.
 Her oncologist said she does not need to see him for
 3 months.

 THE ARTICLE:
 Several years ago, I had a man seeking asparagus for
 a friend who had cancer. He gave me a photocopied copy of
 an article, entitled, Asparagus for cancer 'printed
 in Cancer News Journal, December 1979. I will share it
 here, just as it was shared with me: I am a
 biochemist, and have specialized in the relation of diet to health
 for over 50 years. Several years ago, I learned of
 the discovery of Richard R. Vensal, D.D.S. that asparagus
 might cure cancer. Since then, I have worked with him
 on his project. We have accumulated a number of favorable
 case histories. Here are a few examples:

 Case No. 1, A man with an almost hopeless case of
 Hodgkin's disease (cancer of the lymph glands) who was
 completely incapacitated. Within 1 year of starting
 the asparagus therapy, his doctors were unable to detect any
 signs of cancer, and he was back on a schedule of
 strenuous exercise.

 Case No. 2, a successful businessman 68 years old who
 suffered from cancer of the bladder for 16 years. After
 years of medical treatments, including radiation
 without improvement, he went on asparagus. Within 3 months,
 examinations revealed that his bladder tumor had
 disappeared and that his kidneys were normal.

 Case No. 3, a man who had lung cancer. On March 5th
 1971, he was put on the operating table where they found
 lung cancer so widely spread that it was inoperable.
 The surgeon sewed him up and declared his case hopeless. On
 April 5th he heard about the Asparagus therapy and
 immediately started taking it By August, x-ray pictures
 revealed that all signs of the cancer had
 disappeared.. He is back at his regular business routine.

 Case No. 4, a woman who was troubled for a number of
 years with skin cancer. She finally developed different
 skin cancers which were diagnosed by the acting
 specialist as advanced. Within 3 months after starting
 on asparagus, her skin specialist said that her skin
 looked fine and no more skin lesions. This woman
 reported that the asparagus therapy also cured her
 kidney disease, which started in 1949. She had over 10
 operations for kidney stones, and was receiving
 government disability payments for an inoperable,
 terminal, kidney condition. She attributes the cure
 of this kidney trouble entirely to the asparagus.

 I was not surprised at this result, as `The elements
 of material medical', edited in 1854 by a Professor at the
 University of Pennsylvania , stated that asparagus
 was used as a popular remedy for kidney stones. He even
 referred to experiments, in 1739, on the power of
 asparagus in dissolving stones. Note the dates!
 We would have other case histories but the medical
 establishment has interfered with our obtaining some of
 the records. I am therefore appealing to readers to
 spread this good news and help us to gather a large
 number of case histories that will overwhelm the
 medical skeptics about this unbelievably simple and natural remedy.

 For the treatment, asparagus should be cooked before
 using, and therefore canned asparagus is just as good as
 fresh. I have corresponded with the two leading
 canners of asparagus, Giant and Stokely, and I am satisfied that
 these brands contain no pesticides or preservatives.
 Place the cooked asparagus in a blender and liquefy to
 make a puree, and store in the refrigerator. Give the
 patient 4 full tablespoons twice daily, morning and
 evening. Patients usually show some improvement in
 from 2-4 weeks. It can be diluted with water and used as a
 cold or hot drink. This suggested dosage is based on
 present experience, but certainly larger amounts can do
 no harm and may be needed in some cases. As a
 biochemist I am convinced of the old saying that `what cures can
 prevent.' Based on this theory, my wife and I have
 been using asparagus puree as a beverage with our meals. We
 take 2 tablespoons diluted in water to suit our taste
 with breakfast and with dinner. I take mine hot and my
 wife prefers hers cold. For years we have made it a
 practice to have blood surveys taken as part of our
 regular checkups. The last blood survey, taken by a
 medical doctor who specializes in the nutritional
 approach to health, showed substantial improvements
 in all categories over the last one, and we can attribute
 these improvements to nothing but the asparagus
 drink. As a biochemist, I have made an extensive study of all
 aspects of cancer, and all of the proposed cures. As
 a result, I am convinced that asparagus fits in better
 with the latest theories about cancer.

 Asparagus contains a good supply of protein called
 histones, which are believed to be active in controlling
 cell growth.. For that reason, I believe asparagus
 can be said to contain a substance that I call cell growth
 normalizer. That accounts for its action on cancer
 and in acting as a general body tonic. In any event,
 regardless of theory, asparagus used as we suggest,
 is a harmless substance. The FDA cannot prevent you from
 using it and it may do you much good. It has been
 reported by the US National Cancer Institute, that
 asparagus is the highest tested food containing
 glutathione, which is considered one of the body's most
 potent anticarcinogens and antioxidants.

 Please send this article to everyone in your Address
 Book.
 The most unselfish act one can ever do is paying
 forward all the kindness one has received, even to the most undeserved
 person.

Yvette Arguello 760-224-2534

Beachbody Fitness Coach / P90X Certified Trainer

DREAM IT~BELIEVE IT~ ACHIEVE IT

yvettema1@facebook.com

www.beachbodycoach.com/mrsbeachfit

www.myshakeology.com/mrsbeachfit -- the Healthiest Meal of the DAY!!

 www.mrsbeachfit.blogspot.com

Instagram - Mrsbeachfit_yvette

ACV Info!

Great INFO to Remember!

I just used this recently when my girls and I were sick with a Cold.
Along with my Shakeology it Helped!

Find me at https://www.facebook.com/MrsBeachFit.Yvette
InstaGram - MrsBeachFit_Yvette

Sugar FREE Cookies!

Have a Great Weekend! 

Enjoy Some Sugar Free Cookies!!

https://www.facebook.com/MrsBeachFit.Yvette

yvettea232@gmail.com

InstaGram - Mrsbeachfit_Yvette

www.beachbodycoach.com/mrsbeachfit

www.myshakeology.com/mrsbeachfit 

Cleaning Fruit - Chemical-free and EASY!

Cleaning Fruit - Chemical-free and EASY!
Fill sink with water, add 1 Cup of Vinegar, and Stir. Add all fruit, and Soak for 10 minutes. Water will be dirty, and fruit will sparkle with no wax, or dirty film. Great for Berries too, as it keeps them from molding. Do this with strawberries, and they last for weeks!

SHARE this post with your friends!

BIGGEST LOSER PANCAKES

BIGGEST LOSER PANCAKES
Biggest loser oatmeal & egg white pancakes. They say once you try these, you will never go back. tastes like French toast!

Ingredients:
6 egg whites

1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla

Instructions:
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.

Number of Servings: 3

Nutritional Info Per Serving:
181 Calories, 2.7g Fat, 10mg Cholesterol, 361mg Sodium, 20g Carbs, 2.8g

No More Dryer Sheets!!

~~NEVER ENDING DRYER SHEETS~~

WHAT YOU NEED: 
1 Container with an airtight lid (grabbed out of my pantry)
 4 sponges cut in half ($1.00 for a 4pk at the dollar store) 
1 cup of your favorite fabric softener ($1.00 from dollar store)
2 cups water (free from my tap)

  WHAT TO DO: Mix the water and fabric softener into a plastic container. Add the cut sponges so they can soak in the mixture. When ready to use, squeeze the excess liquid from 1 sponge and place into the dryer with your wet clothes. Run the dryer cycle as normal. Once complete place the now dry sponge back into the container of liquid for use next time. Clothes smell good, are soft and have no static just like the expensive non-reusable dryer sheets.

It Works Great!!  
Other than getting your hand wet from having to wring it out. I love this and Will keep doing it!

Helps me save Money for more workout gear.  Heheee!!  ;) 

Stay tuned for for Tips! 

www.fb.com/yvettema1
www.yvettea232@gmail.com
InstaGram @  Mrsbeachfit_Yvette
http://www.pinterest.com/mrsbeachfit/

Portion Control?

Hey All.   How are you Doing??

Are you in Need of Help with portion Control?  You May want to JOIN a New Challenge.
Please Watch for more Info!

www.yvettema1@fb.com
www.beachbodycoach.com/mrsbeachfit

Breakfast on the GO! Yummy

Just SAW this recipe on FB and Had to Share!

Baked Oatmeal To Go instead of granola bars! 
Much cheaper and no processed crap & you can pronounce everything in them! 

Be sure to **SHARE** so you can find this recipe and make them later.

Ingredients:
2 eggs
1 teaspoon vanilla extract
2 cups applesauce, unsweetened
1 banana, mashed
6 packets of Sweetleaf Stevia or 1½ teaspoons stevia powder or use ½ cup honey
5 cups, Old Fashioned rolled oats { I used Bob’s Red Mill}
¼ cup flaxseed meal*
1 tablespoon ground cinnamon
3 teaspoon baking powder
1 teaspoon salt
2¾ cups milk (your preference)
Optional toppings: raisins, walnuts, chocolate chips

Instructions:
Preheat oven to 350 degrees.
Mix eggs, vanilla, applesauce, banana and Stevia together in a bowl.
Add in oats, flax, cinnamon, baking powder, salt and mix well with wet ingredients.
Finally pour in milk and combine.
Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners. Pour mixture evenly into muffin tin cups.
If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter.
Bake 30 minutes until a toothpick in center comes out clean.
Cool and enjoy or freeze them in gallon freezer bags.
**Gluten Free & Diabetic Friendly**
ENJOY!

www.fb.com/mrsbeachfit.yvette
InstaGram - mrsbeachfit_yvette
yvettea232@gmail.com

Hydration?

Yes, WE Hear it all the Time.  Drink Your Water.  Make sure you Stay Hydrated.
 Watch this clip for today's tip.

Questions Comments:
Yvettea232@gmail.com
www.beachbodycoach.com/mrsbeachfit
yvettema1@facebook.com

Triceps Extentions

Need to workout while Sitting?
Do a few of these:

Comment, Questions?
Contact me:

yvettema1@facebook.com

www.uftbiz.com/mrsbeachfit

www.beachbodycoach.com/mrsbeachfit

www.myshakeology.com/mrsbeachfit -- the Healthiest Meal of the DAY!!

 www.mrsbeachfit.blogspot.com

Instagram - Mrsbeachfit_yvette

21 day Fix Challenge!

Have you Heard of this New Beachbody program? 

Autumn Calabrese is a celebrity fitness trainer and national-level bikini competitor. A rising star in the fitness community, she's made a name for herself by helping people lose weight and get fit through simple portion control and consistent exercise.

Autumn holds personal training certificates from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA). Her supportive, motivating style has made her a highly sought-after expert among celebrities and the fitness industry.

Are you thinking about this? What do you need to do?
Check this OUT!

Why consider the 21 day fix?
*To lose the weight finally and keep it off
*To lose weight and feel better and healthier before an event or vacation coming up
*To learn what healthy portions really look like esp if you struggle with your nutrition
*To find out how easy portion control and weight loss can be
*Those who have support and accountability are more likely to succeed at reaching their goals than those that try to do it alone

If you are someone who:
-Wants to lose weight
-Don't want to make a long time commitment
-Have tried and failed at complicated diet plans
-Don't want an extreme fitness program
-Are new to fitness, clean eating and weight loss
-Don't like off limit food plans or deprivation

THIS FIX IS FOR YOU! JOIN THE EVENT AND MAKE THE COMMITMENT TODAY - STOP WAITING?

Contact ME: 

Click here for your Own program: 

www.beachbodycoach.com/mrsbeachfit

yvettema1@facebook.com

www.uftbiz.com/mrsbeachfit

www.myshakeology.com/mrsbeachfit -- the Healthiest Meal of the DAY!!

 www.mrsbeachfit.blogspot.com

Instagram - Mrsbeachfit_yvette

Squats! So good for you, But are you doing them Correct?

https://www.youtube.com/watch?v=jELsPnjY3jI


Click above to see my YouTube on how to have good form to do a squat.

If you are a Beginner or need extra Help with Balance it's OK to put a chair behind you and actually sit down then stand up. Or just put your palms on it to keep you from falling back.

Have a Great DAY!!

Questions or Comments, I'm always ready to hear from YOU!

Yvette

yvettema1@facebook.com

www.uftbiz.com/mrsbeachfit

www.beachbodycoach.com/mrsbeachfit

www.myshakeology.com/mrsbeachfit -- the Healthiest Meal of the DAY!!

 www.mrsbeachfit.blogspot.com

Instagram - Mrsbeachfit_yvette