My YouTube Introduction

 I just made a New YOUTUBE check it out and tell me what you think. Thanks!

https://www.youtube.com/watch?v=Y0ef_XBeBpY

Contact me for one on one support.



Yvette ~ MrsBeachFit
yvettea232@gmail.com
www.uftbiz.com/mrsbeachfit
www.yvettema1@fb.com

Why I keep working As a Beachbody Coach!

Last month I went to our Annual Summit Convention in Las Vegas.
It's a Blast but More importantly I learn so much about how obesity is effecting the Lives of people around me daily.
I want to be part of the solution to combat that epidemic! Below click on the link to see what the CEO of Beachbody was telling us about the Numbers and How it affects Everyone!

http://www.carldaikeler.com/2013/06/these-numbers-prove-how-important-our-work-is/

For more personalized support contact me:

yvettea232@gmail.com

www.beachbodycoach.com/mrsbeachfit

yvettema1@fb.com

Your Coach Yvette / MrsBeachFit

Weight Loss and Alcohol? Ok or Not?

Alcohol and weight loss are enemies, but an occasional drink can have a place in a healthy lifestyle.

If, however, you are exceeding one drink daily, you might be sabotaging your weight loss plans.

Whether it's cocktails on ladies' night out, a beer at the bar, or a glass of wine with dinner, most of us enjoy a drink (or two!) every now and again. In addition to being aware of the foods that are good for you, you need to know which ones are not so great. And let's face it — alcohol is on the not so good list.

Simply, alcohol can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. As soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you're more likely to grab that chicken wing or stuffed potato skin at happy hour. Plus, alcoholic drinks contain many more calories than most people think — for example, a 20-ounce serving of beer can pack 250 calories, a 6-ounce glass of wine contains 120, and a 1.5-ounce shot of liquor contains about 100. And that's without any sugary mixers.

If you're serious about losing weight, it's best to put alcohol aside until you're in maintenance mode. If you are going to have a drink, choose wine, which may protect the heart and help lower inflammation, or a drink with clear alcohol and no sugary mixers, such as a vodka and club soda or a tequila on the rocks with lime. One drink a day probably maxes out the benefits, though, so keep a cork in your alcohol consumption. Below is a list of the calorie count of most drinks — look over your usual favorites and remember their calorie count. Remember, when in doubt, go with a glass of wine or vodka and club soda.*

• Beer — 250 calories
• Red or white wine — 120 calories
• Daiquiri — 259 calories
• Vodka and club soda — 64 calories
• Champagne — 84 calories
• Rum and Coke — 91 calories
• Cosmopolitan — 230 calories
• Bloody Mary — 140 calories
• Sangria — 167 calories
• Martini — 69 calories
• Margarita — 270 calories

Alcohol is a diuretic, meaning that it causes water loss and dehydration. Along with this water loss you lose important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation.

Alcohol contains 7 calories per gram and offers NO nutritional value. It only adds empty calories to your diet. Why not spend your calorie budget on something healthier?

Alcohol affects your body in other negative ways. Drinking may help induce sleep, but the sleep you get isn't very deep. As a result, you get less rest, which can trigger you to eat more calories the next day. Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease, and heart troubles.

Skipping a meal to save your calories for drinks later is a bad idea. Many drinkers know they'll be having some alcohol later, whether going to a bar, party, or just kicking back at home. Knowing that drinking entails extra calories, it may be tempting to "bank" some calories by skipping a meal or two. This is a bad move. If you come to the bar hungry, you are even more likely to munch on the snacks, and drinking on an empty stomach enhances the negative effects of alcohol. If you're planning on drinking later, eat a healthy meal first. You'll feel fuller, which will stop you from over drinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories—instead of skipping a meal.

What are more important, calories or carbs? You might think that drinking liquor is more diet-friendly because it has no carbohydrates, while both wine and beer do contain carbs. But dieters need to watch calories, and liquor only has a few calories less than beer or wine. Plus, it is often mixed with other drinks, adding even more empty calories. Hard liquor contains around 100 calories per shot, so adding a mixer increases calories even more. If you are going to mix liquor with anything, opt for a diet or club soda, instead of fruit juice or regular soda. Sweeter drinks, whether liquor or wine, tend to have more sugar, and therefore more calories. In that respect, dry wines usually have fewer calories than sweet wines.

Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food, and alters the normal digestive process. Not only are the extra calories a hindrance, but the changes in food breakdown sends turns those extra calories into unwanted body fat. Alcohol does have a bad reputation when it comes to weight loss, and rightfully so, so be smart about your alcohol choices if you're watching your weight.**

Your Coach,

Yvette ~ P90X Certified

www.beachbodycoach.com/mrsbeachfit

www.yvettema1@fb.com

www.uftbiz.com/mrsbeachfit

yvettea232@gmail.com

*Derived from J. Michaels

** Derived from SP

How Much exercise Do you need Daily?

You may have heard the U.S. Surgeon General's recommendation of at least 150 minutes of moderate physical activity each week (and that breaks down to just 30 minutes of physical activity five days a week). What's important to understand is that this is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. But if you want to drop those pounds, you're going to have to be prepared for a bit more work.

The World Health Organization's recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching. 

 P90X is a Great 60 minute a day workout which includes warm up, cool down and rest days.  I've also noticed even with 10 minute Trainer you can Achieve the goals you want.  My husband lost 30 pounds in 3 months working out 10 minutes a day 5 days a week!  When you put in the intensity even a 10 minute workout can work for you.  Right now I'm on week 3 of Focus T 25 and I'm loving it!  25 minutes 5 days a week and for those few minutes I can really Focus my intensity and concentrate on my form and selected muscle group. So if an hour a day workout isn't for you, that's okay!  You can still get results. 

The point is to Get up and Get Moving!

Be careful putting in too much time for exercise! Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.

Your Coach Yvette ~ Mrsbeachfit

find me for one on one help and support: 

yvettea232@gmail.com

yvettema1@facebook.com

Interested in T 25 - http://teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=93515

www.beachbodycoach.com/mrsbeachfit

http://www.uftbiz.com/mrsbeachfit/

Free workout video

If you need some Help in the workout are you need to check out this Free P90X workout!

Tony Brings it again!!
 I just finished this Can YOU??

http://www.youtube.com/watch?v=ISkp7eaoADc&feature=em-subs_digest


For more one on one Help contact me:
yvettema1@facebook.com
yvettea232@gmail.com
www.beachbodycoach.com/mrsbeachfit

Have joint pain? Exercises to Help

It's Summer and You want to be out and Have fun with Your Family and Friends!

If you have injured yourself in the past and want to still be active check out these workouts that are easy on your joints.

1. Spinning - 1 class can help you burn 238 calories per half hour. You control your speed and resistance. 
2. Lap swimming - Half an hour of lap swimming can help you burn 363 calories with No- Impact.
3. Rollerblading / rollerskating - per half hour burns 231 calories.  Low impact and you can have fun with your kids. 
4. Walking - Don't underestimate walking 2 miles in a half hour can burn 148 calories. Easy, low impact and Free. 

After your Low- impact workout try out these great stretches for knee pain. 

STRETCHES

1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

*Adapted from Spark people

Need more one on one Help?  I can help set up a routine for you and Keep you accountable!

Contact me :

Yvette Arguello

yvettema1@facebook.com

yvettea232@gmail.com

www.beachbodycoach.com/mrsbeachfit

A few foods to Help build Muscle!

It Does not matter if you're a girl or a guy, if you're trying to get fit, you need to boost your  testosterone. (Unless you have polycystic ovary syndrome, or PCOS, in which case your body produces too muchtestosterone.) Testosterone is a hormone that gives us energy, builds muscle, and heightens our libido. It also helps protect our bones and brains!  Some foods can help increase this helpful hormone — here's how you can take advantage of them.

1. Add some garlic and onions to your meals. A study conducted with rats found that garlic coupled with a high-protein diet increased testosterone levels. Allicin, a phytochemical found in garlic and onions, may also inhibit cortisol, which can compete with testosterone and interfere with its normal function.
2. Get more niacin in your diet. Niacin, a B vitamin, has been shown to boost HDL cholesterol (the "good" kind), high levels of which have been associated with high levels of testosterone. Niacin is found in many foods, including dairy products, lean meats, poultry, fish, nuts, and eggs.
3. Choose healthy vegetable fats. Vegetable fat intake has been shown to increase dihydrotestosterone, a form of testosterone responsible for the growth of body hair. Just take it easy on the soybean, corn, safflower, and sunflower oils — instead get your vegetable fats from heart-healthy canola and olive oils.
4. Eat zinc-rich foods. These include oysters, Dungeness crab, beef, pork, dark-meat chicken and turkey, yogurt, cheddar cheese, cashews, almonds, baked beans, and chickpeas. One study found that restricting zinc in healthy young men led to a 75 percent reduction in their testosterone, while supplementing zinc-deficient older men doubled their testosterone. ~ Jillian Michales

*Women Don't Worry about Bulking up too much.  You would have to take in much more testosterone to bulk up like a man. 

Contact me for HELP!  

Yvette Arguello

760-224-2534

yvettea232@gmail.com

yvettema1@facebook.com

www.beachbodycoach.com/mrsbeachfit

www.myshakeology.com/mrsbeachfit