Saturday, November 25, 2017

Best time to eat? Timing is everything.

Certainly what we eat has an enormous impact on our health and weight status. But did you know that when and how we eat also make a huge difference? Eating at the appropriate times throughout the day will help to maximize fat burning and keep hunger at bay.
Aim to eat every 3 to 4 hours. Most people eat three meals and one snack, while others may prefer four smaller meals; you're free to find the combination that works best for you. Timing your meals in this way will improve your fat loss by preventing excess insulin, allowing leptin to work its magic on appetite control and metabolism, and by balancing the stress hormone cortisol. You should also enjoy your meals at the same time every day.
Eat within 1 hour of rising. Your mom was also right when she told you breakfast was the most important meal of the day. When you skip breakfast, you lose its stimulating benefits on your metabolic rate. You also become more likely to eat unbalanced meals, more calories, and larger amounts of saturated fat throughout the day. Plenty of research shows that those of us who skip breakfast are actually heavier. Missing out on a healthy morning meal also increases stress hormones.
Never eat within 3 hours of bedtime. Eating too close to bedtime raises your body temperature, increases blood sugar and insulin, prevents the release of melatonin, and cuts down on growth hormone release. All these factors interfere with the quality of your sleep and the natural fat-burning benefits of a good night’s rest. Furthermore, sleep deprivation leads to more cravings and a greater likelihood of overeating the next day.
If you must eat before bed, opt for a light meal or snack that's high in protein and low in carbohydrates and fat, such as a protein shake made with berries and water, salad with grilled chicken, or a shrimp and veggie stir-fry.
Start the day with protein. For better appetite control throughout the day, try combining your starchy carbs at lunch, dinner, or after your workouts rather than at breakfast. Stick to eggs or whey protein smoothies for breakfast and you'll eat less throughout the day.
Always eat within 45 minutes of finishing your workout. This meal or snack is the only one of the day that should not contain much fat and should be higher in carbohydrates. For example, have a smoothie made with juice, fruit, and protein powder, but no flaxseeds or oil.
Never do your weight training on an empty stomach. You will need energy from your foods to perform optimally. You may, however, complete your cardio before eating if your session will be less than 30 minutes.
Focus on your food. Do not eat while you are doing anything else (i.e., watching TV, working, surfing on the computer, etc.). Focus on chewing your food and relaxing while you eat.
Eat protein first. Eat the protein on your plate first to help speed the signal to your brain that you are full.
Drink alcohol last. If you have alcohol or wine, do so after your meal to enhance the hormones involved in appetite control and digestion.


Sunday, October 2, 2016

Core De Force: Beachbody On Demand Sneak Peek Sweepstakes

This program was created by Trainers Joel and Jericho, it's 30 days of zero-equipment, core-defining workouts inspired by the most high-octane sport in the world—Mixed Martial Arts! 


Prize

3 Winners to each receive (1) Core De Force Base Kit and $1,500.00
When  October 3, 2016 at 12:00 am PST to October 7, 2016 at 11:59pm PST
(Sneak Peek is only accessible on October 3, 2016)
WhoThe Sweepstakes is open to legal residents of the 50 United States (incl. DC),
Puerto Rico and Canada (excluding Quebec) who are 18 years or the age of
majority or older at the time of entry.

How does it work?
During the sweepstakes period, participants must:
1) Log in to your account on Beachbody on Demand
2) Access the Core De Force BOD Sneak Peek workout, titled "MMA Speed" and complete
the entire workout
3) Take a photograph of you performing or right after you have finished the Core De Force
BOD Sneak peek workout
4) Post photo to your own Instagram OR Twitter page and include the two hashtags:
#CoreDeForce and #Sweepstakes  
5) The three winners will be randomly selected





Don't have Beachbody On Demand?  No problem, sign up here for a free 30 day trial:

http://www.teambeachbody.com/shop/-/shopping/TBBClub?referringRepID=28705


Tuesday, July 5, 2016

Summer Fit Challenge

This is probably the last thing you're thinking of now, but eventually you will want to devise a plan to help you bounce back from all the summer bbq's, parties and summer vacations.

So, I’m looking for 5 ladies (men too) who are SERIOUS and have 5-15 lbs to MELT this summer. We're focusing on 30 minute workouts, simple nutrition--I'll even give you an entire meal plan!




There are many programs to choose from but I'm highlighting the 21 Day Fix, the 21 Day Fix Extreme OR 22 Minute Hard Corps because they are on a huge discount throughout the month of July. Even if you're not interested in the challenge group now (or ever) you may want hop on that deal.

You'll receive:
☑ Workout program DVDs
☑ Detailed workout schedule
☑ Color-coded portion control system
☑ Nutrition guide and recipes
☑ 30-day supply of meal 
reply
cement/protein/vitamin superfood shake, Shakeology
☑ 30-day free trial of personalized meal planning
☑ Free coaching by ME ðŸ˜Š
☑ Accountability & Support group
☑ Free lifetime membership into teambeachbody.com
☑ Free extra bonus workout

I'll provide you sample meal plans BUT you will have flexibility and freedom to choose your meals using the nutrition guide and recipes that come with the program. You’ll replace one meal with the super-food nutrition shake, Shakeology. I'll provide daily coaching, motivation and support and of course, there’s a PRIZE drawing at the end for those who participate.

We start July 18th.

    

Thursday, April 7, 2016

Mike Paulercio gives recap of ASYLUM workouts

I wanted to give you a recap of my husband's first impressions of ASYLUM. Even though this was documented 5 years ago, this workout can help you maximize your skills within 30 days. This program helps you build speed, coordination, agility and power.

We received the package on Thursday and watched all the DVD's before performing any of the workouts.


Although they all look intense, they're  definitely designed for more a sports-minded individual looking to improve their game, rather than than the fitness buff.  At 6'1" and having to use that ladder, more space is required than INSANITY.




The ladder constantly has to be reset almost every time you accidentally hit it.  The moves are not as dynamic as any of the INSANITY exercises.  However, it seems like a nice change.


The ASYLUM music doesn't seem to motivate you as it did in INSANITY.  You would be completely exhausted during INSANITY and then a change in the tempo of the music would get you right back in it again.  ASYLUM may seem more productive after I get more familiar with the moves.  I need to clear out more space in my workout area; however, I felt my space was more than enough for INSANITY.


Once again, the ladder becomes an issue with its constant movement.  When you step on the ladder instead of the space provided by the ladder and jump off of it, the ladder can shift as much as 8".  This bend in the ladder needs to be addressed immediately in order to perform the exercises correctly.  You either have to hit pause, or just reset it while the routine is still going on and then try to get back in the game.


Last night I did Speed & Agility.  I was completely drenched 6 minutes into the workout.  At the end of the workout, I didn't feel like I normally do in comparison to when I've done Pure Cardio or Max Interval Circuit.  


Here are his Day 1 fit test numbers:
Heisman's 8, In and Out 25, Pullup/Pushup 18, Switch Heel 70, Shoulder Taps 5, X Jumps 25, Moving Pushups 5, Agility 9, Bear Crawl 6.  He is committed for the next 30 days.  Stay tuned for his thoughts on Strength coming up later on today!  Recap tomorrow!


For more info, please visit www.facebook.com/mariapaulercio

Thursday, March 3, 2016

Zucchini Chips

Zucchini chips
Gluten free, paleo friendly, vegan, vegetarian
One of the 101 personal recipes from FIXATE 21 Day Fix portion control program 



Serves 4. 1 green and 1/2 spoon

2 large zucchini, very thinly sliced 
1 tbsp olive oil
1/2 tsp Himalayan sale

1) preheat oven to 225°F
2) Play Sue Keeney slices in one layer between paper towels to help dry out liquid.
3) Line 2 large baking sheet with parchment paper.
4) Place zucchini slices I'm prepared baking sheets
5) brush zucchini with oil and sprinkle with salt
6) bake for two hours or until golden brown and crispy
7) cool completely before serving

Nutritional information per serving calories 57
Total fat 4 g 
Saturated fat 1 g
Cholesterol 0 mg
Sodium 298 mg
Carbohydrates 5 g
Fiber 2 g
Sugars 4 g
Protein to grams

Grab your copy here:

Grab the book with containers :

Wednesday, February 17, 2016

Cafe Latte Shakeology Recipes

Almond Butter Espresso Balls
(Makes about 12 servings, 2 balls each)
1 cup all-natural smooth almond butter
¼ cup raw honey
¾ cup dry old-fashioned rolled oats 
1 scoop Café Latte Shakeology
½ cup raw sliced almonds

For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Feel free to use any kind of milk or milk substitute (almond, rice, or coconut milk)—the more milk, the creamier it gets! Enjoy!

1. Combine almond butter, honey, oats, Shakeology, and almonds in a 
medium bowl; mix well with clean hands or a rubber spatula.
2. Shape mixture into 24 walnut-sized balls; place in airtight container.
3. Refrigerate for at least 1 hour before serving.
Calories: 214 per serving

Wake Me Up Breakfast Bars
(Makes 9 servings, 1 bar each)
4 scoops Café Latte Shakeology
2 cups dry old-fashioned rolled oats
½ cup chopped raw walnuts 
½ cup raisins
1 cup unsweetened almond milk
½ cup mashed banana (approx. 1 medium banana)


1. Combine Shakeology, oats, walnuts, and raisins in a large mixing bowl; mix well.
2. Add almond milk and banana; mix well with clean hands or a rubber spatula. 
3. Press mixture into 8 x 8-inch baking pan; cover and refrigerate for at least 3 hours.
4. Cut into 9 bars.
Calories: 218 per serving
Salty Caramel Latte Shakeology
1/2 cup water
1/2 cup low-fat milk
1 scoop Café Latte Shakeology
1 dash sea salt
1 tsp. pure caramel extract 
1 cup ice

For the best taste experience, use a blender and add ice. The more ice, the thicker it gets. Feel free to use any kind of milk or milk substitute (almond, rice, or coconut milk)—the more milk, the creamier it gets! Enjoy!

Calories: 214

Friday, November 20, 2015

What does a coach do? Why do I need one?

What is a coach? To me, a coach is a person who is your friend, someone who really cares about you. A coach is committed to helping you be the best that you can be. A coach will challenge you, not let you off the hook. Coaches have knowledge and experience because they’ve been there before. They aren’t any better than the people they are coaching. Sometimes a coach doesn’t even teach you something new, but they remind you of what you need to do at just the right moment, and they push you to do it.” — TONY ROBBINS
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My personal mission as a coach is to enable others to reach their health and fitness goals, gain confidence, and learn how to love their bodies while working towards uncovering their “best selves.” Because the better you feel about yourself, the happier and more productive you can be, and the more you’ll be able to fully SHOW UP and be present in your life and for the people you love.

What is your “best self”? It’s different for everyone, but I believe that feeling your best starts with taking care of your body through nutrition and exercise.

Overall wellness, confidence, and joy are rooted in health and fitness. When you move your body, push your physical and mental limits, and nourish yourself with fresh nutrient dense foods you feel ALIVE. It doesn’t matter where you’re starting from, what you weigh, or how far you are from your “goals.” All that matters is that you’re making an active intentional choice to invest in yourself, to feel better and do things in the present moment that bring you energy and joy. It’s about taking CONTROL of your life, releasing the victim mentality of “I’ll never be good enough,” and making small changes.

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"Progress, not perfection" is my motto. Closely followed by "treats, not cheats."

You were created to be vibrant, happy, energetic, joyful, and strong, to wake up every morning with a sense of excited possibility, inspired to take on each new day, and you deserve it.

Everything you are desperate to be, do, and feel already exists inside of you.

Let me help you tap into what's possible.