How To Get Fit Fast in 3 Easy Steps

Let’s face it, our New Year’s Resolutions don’t stick quite as easily as the weight does. With summer upon us and nearly half the year over, your beach bod may not elicit the ‘wows’ you had hoped for.

But don’t sweat it. There’s still plenty of time to shape up and get fit fast. Whether your goal is to lose weight, slim down, build muscle or gain strength, this guide will help you along on the way.

How To Get Fit Fast in 3 Easy Steps

Step 1: The Diet

The diet – perhaps one of the most difficult actions to take in your fitness regime. Let’s discuss the foods you should be eating, rather than the meal choices that will compromise your progress. You want foods that are full of nutrients and protein that start slimming down your waistline the moment they enter your mouth.  Vegetables, fruits, lean meats, legumes, fish and low-fat dairy products build muscle, burn fat, and keep your body well-nourished and performing optimally.

Try to eat as many of the foods below:

• Salmon, tuna, and mackerel for muscle building proteins.
• Yogurt and cheese strengthen your bones and fire up weight loss.
• Spinach and kale to fight free radicals, improve muscle recovery.
• Beans and legumes to build muscle, burn fat, and regulate digestion.
• Beet juice for stamina, berries for satiety, grapefruit for metabolism.
• Leans meats like turkey to build muscle and strengthen your immune system.

These foods are chock full of proteins, nutrients, and health benefits to help you get into shape faster and your muscles roaring. It goes without saying ( but let’s say it anyways ) that burgers, fries, chocolate cake and the like should be eaten sparingly, or you’ll put right back on whatever weight you lost.

With that said, sacrifices at the dinner table aren’t enough. You’re going to need to get off the couch and move.

Step 2: The Cardio

To lose weight, you must create a caloric deficit, meaning your body needs to burn off more calories than it takes in. Cardio workouts are not only the best way to create a caloric deficit and shed some pounds, but it also encourages a healthy heart, improves blood circulation, and makes your body lean.

Whether you decide to bike around your neighborhood, get some miles in on the treadmill, or swim laps in a pool, you should aim for at least 30 minutes of cardiovascular activity to reduce the risk of heart disease and fight off any gains in weight. But if you want to get lean, you’ll need to double that time to start seeing results.

Whether you decide to bike around your neighborhood, get some miles in on the treadmill, or swim laps in a pool, you should aim for at least 30 minutes of cardiovascular activity to reduce the risk of heart disease and fight off any gains in weight. But if you want to get lean, you’ll need to double that time to start seeing results.

Remember, your options aren’t limited to the gym: mow the lawn, play with the dog, go dancing or clean up the house are great activities to help burn calories and keep you in shape.

How To Get Fit Fast in 3 Easy Steps

Step 3: The Workouts

Now it’s time to get your body looking toned and fit. Adding strength training to your fitnessregime will enhance your metabolism, improve your strength, while helping you get lean or gain muscle mass depending on the exercise. 

To sculpt your arms, upper back, shoulders and chest you’ll need to invest in some weights or head on over to your local gym. Bench presses, shoulder presses, lunges and dips are great ways to bulk up your muscles, spike your metabolism, and get a lot stronger.  Try to do some weight training 3-4 times a week on non-cardio days. Remember to start off light, gradually adding more weight to avoid injuries, and to take a day or two off to let your body rest.

To do some belly blasting and reduce those love handles crunches, sit-ups, air bikes and Russian twists will help flatten your midsection without the need for equipment. If these are a bit mundane for you, search or ask around the gym or web for tummy toning exercises that work just as well, if not better.

To top off your fitness regime, add some yoga to the mix for a bit of mind and body exercise. Whether you join a class or practice in your living room, yoga is a great way to improve your balance, flexibility and your overall health and well-being.

Staying Motivated

Getting fit requires discipline and motivation. Getting fit fast requires the same, plus an iron-will. But both start with the right mind-set. In fact, the only obstacle preventing you from a beautiful body and exceptional health is your motivation.

Getting fit alone can quickly get frustrating. Without the right guidance and advice it can even be dangerous. But support is there.

If you’re looking for the best place to get fit fast, Beachbody On Demand provides hundreds of online workouts proven to get you burn off calories and get you ripped. You can stream all the world-class programs right from your computer, get unique meal plans customized to your goals, and  connect with others, so you don’t have to do it alone.  

It’s a great way to stay motivated. On top of that, you’ll get your own personal coach for one-on-one guidance and support to help you get fit even faster.

http://www.gettingfittogether.com/how-to-get-fit-fast-in-3-easy-steps/#!301

Turkey Burgers That ROCK!

http://www.gettingfittogether.com/turkey-burgers-that-rock/#!301

By Alice Conradt

Many people are used to DRY pre-made Turkey burgers that have no flavor and are nothing to write home about! Well this recipe will make you revisit (and re-think) picking up a frozen bag of burgers again! By making your own homemade Turkey burgers, you will get more protein, more flavor and a great juicy turkey burger in less time than it takes to thaw those frozen patties out. Plus, no preservatives, processed grains and fillers! We left out the breadcrumbs and substituted egg whites to bind the burgers together.

In this version, I serve it on a sandwich thin but my favorite way is to eat it as a lettuce wrap. Pile leaves of bibb or butter lettuce together to make a top and bottom “bun” and you will get additional veggies and extra crunch too!

I like to make extras and freeze the burgers after I cook them. They are easy to thaw and take for lunch or dinners in a pinch!

Turkey Burgers        (Serves 4)

• 20oz Package lean ground turkey
• 2 Cloves garlic – finely minced
• ½ of a small yellow onion (finely diced)
• 1 Tbsp balsamic vinegar
• 1 Tbsp Worcestershire sauce
• ½ Tbsp Sriraccha (these will not be hot)
• ½ tsp Salt
• ½ tsp black pepper
• 2 egg whites

Combine all ingredients in a bowl and mix thoroughly. Take a small amount of mixture out and fry on griddle to make sure it is seasoned to your liking… taste. (I always do this before making the whole batch).

**Adjust seasoning if necessary. Divide mixture in 4 to make (4) 5oz patties. Fry on griddle until cooked through (approximately 6-7 minutes per side).

 Burger toppings:

• 4 Oroweat Sandwich Thins (or) bibb/butter lettuce wraps

Bibb lettuce, tomato, onion slices, pickles and favorite condiments. (Be careful to limit your condiments to a few teaspoons, as they can add significant calories to your meal quickly).

To really top off this meal, bake up some Sweet Potato Fries! 

http://www.gettingfittogether.com/turkey-burgers-that-rock/#!301

Coconut Oil…Is It a Good Oil?

By Mel Batterman

It seems daily I have people contacting me about my thoughts on coconut oil… Is it a good oil?I am sure that you have seen coconut oil be more prominent in nutrition articles and other nutritional information. You may have also seen in be incorporated into nutritional shake recipes and specific nutritional plans.

Since I get questions often and there is so much information flooding all aspects of media, I thought I should set a few things straight by providing some proper information.

Coconut Oil…Is It a Good Oil?

Coconut oil is one of the only oils that could be classified under the “Superfood” Category. Coconut oil has a unique combination of fatty acids, which have been found to have positive effects on the body, brain function, and more.

In the past coconut oil has been classified as not being a nutritionally sound food because it is 90% saturated fat. Recently studies have changed this thought process because these saturated fatty acids are so different from the standard saturated fats found in red meat, cheeses, and other high saturated fat foods.

The saturated fats in coconut oil are actually MCT’s (Medium Chain Triglycerides). Since they are medium versus long, like most other saturated fats the body processes and metabolizes this fat differently. Which means that when digested they go directly to the liver to be used at energy versus being processed just as a fat that could potentially cause artery clogging issues.

Knowing that coconut oil metabolizes into energy and may potentially increase your overall energy expenditure by 5% over a 24 hour period makes this oil a cut above the rest. Research has also suggested that this overall heightened energy expenditure may help the body burn off more stored fats both in the adipose tissue (external fat), as well as the visceral fat (internal fat).

Another interesting feature that has been found with coconut oil is that is seems to have a hunger depressant quality to it. In a recent study done of men consuming a teaspoon of coconut oil at breakfast per day over a fourteen day period, found that on average their consumption of calories decreased by 256 calories per day.

Both of these studies can be very promising when many nutritional plans are starting to implement coconut oil into the overall plan.

The truth is coconut oil can really provide some extra advantages when added appropriately to your nutritional plan, and is clearly a much better oil choice overall for cooking and consumption.

 These reasons and more is why you may see coconut oil in some of our Beachbody nutrition programs that are associated with some of our top fitness programs. A couple of examples of programs that you will see coconut oil in the nutrition plan is the 21 Day Fix and 21 Day Fix Extreme. In the 3-Day shred portion of the 21 day fix, coconut oil is consumed 4-5 times per day. In the 21 Day Fix Extreme Count Down to Competition you will see coconut oil as a part of the program daily.

http://www.gettingfittogether.com/coconut-oil-is-it-a-good-oil/#!301

The Best Homemade Almond Milk Recipe

by Alice Conradt

Today I’m going to share The Best Homemade Almond Milk Recipe. First, do you currently buy almond milk? Did you know there are harmful ingredients such as synthetic vitamin A Palmitate, D2, E- (Tocopherol Acetate) and Calcium Carbonate (chalk)…yes the same chalk used on chalkboards!

These chemicals cause your body to react defensively as if it’s being invaded by a foreign object. Your body then goes into protection mode to ward off the damage. All of these ingredients can have a harmful effect on your liver, heart and kidneys and stress your immune system as well as contribute to chronic disease, joint and immune system disorders.

The Best Homemade Almond Milk Recipe

Many of us want to make healthier choices for ourselves or our families, but store brands are NOT the answer.

This version takes less than 5 minutes (not including soaking time) and will give healthy omega fatty acids, (which help prevent high blood pressure and heart disease), calcium and vitamin D (for healthy immune function, reduced risk for osteoporosis and arthritis), vitamin E and antioxidants (for healthy skin), and lots of B vitamins and Iron to help promote healing and aid in muscle growth and strength!

Almond Milk Recipe

• 1 cup raw (Organic) almonds
• 10 cups filtered water (divided in half)
• 2-3 Tbsp honey for light sweetness
• 1/4 tsp cinnamon (optional)
• Pinch of sea salt
• Cheesecloth
• Strainer

Soak almonds in 5 cups water overnight, in a covered bowl.

Strain nuts and add them to a blender or food processor with the remaining 5 cups of filtered water. Blend until nuts are pulverized and mixture looks milky.

Place cheesecloth over strainer and drain milk/almond meal into your storage container. Press cheesecloth lightly with wooden spoon or lightly squeeze to express liquid.

Chill in refrigerator or keep at room temperature for up to one week.

*Experiment with other nuts such as Hazelnuts or brazil nuts for a mixed nut milk. Also add a vanilla bean to soaked nuts and process in blender for a natural vanilla flavor or replace honey with Medjool dates or grade B maple syrup, for sweetness.  

For more ways to use almond milk, click HERE.  

Almond Meal Recipe

5 Awesome Ways to Use Leftover Almond Meal

Alice Conradt

TIP: Before you throw away the leftover almond meal (what’s left in the cheesecloth)…..here are some great uses to save money and get all of the benefits from the almonds in some of your favorite recipes!

Wet almond meal will keep in the refrigerator for a few days…try it this way…

*Blend into smoothies

* Add to your oatmeal

*Mix into yogurt with fruit

To dry the leftover Almond Meal for future use:

Spread on a tray in your oven. Bake at 200 degrees for a couple of hours, stirring occasionally until dry and crumbly.  (Or spread on trays in a food dehydrator overnight or until dry and crumbly).

Dried Almond meal can add depth of flavor to your favorite recipes and save you time and money from running to the store to purchase! If you prefer more of a powder (flour), pulse in your blender or food processor until desired consistency.

*Add to your Crumble topping (with a little butter and sugar) for fruit desserts

*Add to cookies, muffins, scones or carrot cake for a nutty flavor. (Substitute 1/4 - 1/2cup almond meal for flour in your recipe, to keep from being too dense)

*Use as a crust for fish or chicken for a gluten free alternative or add to breadcrumbs for added crunch and flavor.  (Dip meat into beaten egg and coat with almond mixture and pan fry or bake).

*Use as an alternative to breadcrumbs for casseroles or Mac & Cheese (toss with a little melted butter and bake).

*Try it in a cracker recipe (just like those gourmet versions you find at specialty stores) by substituting a bit of the ground almond meal for flour. 

I hope you love these healthy alternatives and tips to get the most nutrition and use, out of your hard earned money and time spent in the kitchen.  

How To Create A Healthy Meal Plan

By Jessica Negrini

Time is the number one reason that people say they can't eat healthy, so I thought I would share this great article on meal planning to help you out.   SHARE with everyone you know who needs a little help to plan meals for themselves or a family!

Do you struggle when it comes to planning meals? I thought I would share “How To Create A Healthy Meal Plan. In the past, I always struggled in this area of nutrition, and even though I had good intentions of cooking healthy dinners, time would get away from me. Work and other excuses would take over, and BAM I’d be ordering pizza for the family! Not that I’m against pizza or anything, but it’s better for our lifestyles (and our wallets) to not be ordering food out, but rather cooking healthy food at home. Besides, I LOVE to cook, and I love to come up with recipes are healthy AND tasty!

So, I figured out some tricks that work for me, and hopefully they can help you too!

Focusing on one day a week (Sundays for me), I realized I could get more done than I thought I could. I could plan, shop, AND prep, and be set for the upcoming week! Sundays may not work for you depending on your work schedule but any day off could be used.

I start with the dinner menu for the week. As a typical, crazy-busy family, we decide what we want for dinners based around the protein, how long it needs to cook or heat up, AND what after-school activities we have that day. Then we decide what kinds of veggies and side dishes would go well with the protein. Once dinner is decided, the rest of the meals and snacks are fairly simple. Often we will have leftovers for lunch, and we always have plenty of fruits, veggies and other easy to grab (but still healthy) options for breakfast and snacks.

I check the pantry, fridge, and freezer to see what we have and what we need at the store based on our menu, and food shopping is next. Many things I buy in bulk, especially foods that can easily be frozen and thawed for future meals. This helps keep the budget on track, too.

After shopping, it’s prep time. For me, this typically means baking some chicken breasts, washing and chopping fruits and veggies, and portioning them in easy to grab plastic baggies or containers. I also make home made salad dressings. Meal prep could be different for you depending on your family size and what you eat, but portioning the food items is the biggest help to me regardless. That way there are “grab and go” items, or if we need a quick dinner, it’s all ready to be heated up and gobbled up!

Even though it took some trial and error to see what worked in my house, I now LOVE meal planning, and I’ve become really good at it! Don’t think we don’t order pizza now and again, but for the most part, we are now able to eat healthy and delicious food at home as a family! Try some different things to find what works for you, and make it fun! Happy Planning!

No time for breakfast?  Check out 101 Healthy Nutritious Shake Recipes

http://www.gettingfittogether.com/how-to-create-a-healthy-meal-plan/

21 Day Fix vs Chalean Extreme

Mel Batterman spells it out clearly in this article which program would fit you best based on your goals. Check this out and SHARE with anyone looking to get a workout.

By Mel Batterman

The 21 Day Fix and Chalean Extreme fitness and nutrition programs are both high quality programs that will provide you with guaranteed results. The choice comes down to what fits your personal goals, needs, and ability to adhere to a 21 day program versus a 90 day program.

Each program provides you with fitness and nutrition that will bring the results you are looking for with a time frame that will work for you.  The 21 Day Fix is a nutrition and fitness program that makes losing weight simple with easy to follow portion control nutrition and 30 minute workouts.  Chalean Extreme is designed to help you shed weight easily through a 3-phase fitness and nutrition system over the course of 90 days.

Both programs are effective for weight loss and building lean muscle. The 21 Day Fix is quite simple.  You never have to count calories, points, or log your food.  You simply use the nutrition plan with the portion control containers and do one 30 minute workout a day.  Chalean Extreme also has a unique and effective plan that breaks the 90 days into 3 phases of progression to build optimal strength and endurance, while shedding fat.

21 Day Fix

Each program offers a unique process to bring the nutrition and fitness together for guaranteed results.  The 21 Day Fix Is the only fitness and nutrition program that truly combines a portion control nutrition system that is fool proof with world-class workouts that makes it simple and sustainable, which is why this program is often the right fit for those who are starting out for the very first time.  Chalean Extreme is unique because of the resistance cardio training that each workout offers.  This combined style of fitness allows for a greater fat loss, and increased lean muscle which burns a greater amount of fat when at rest.

Besides guaranteed results, both programs offer extreme value. The 21 Day Fix comes with the 21 Day Fix Eating Plan and portion control containers, the 21 Day Fix Start Here Guide, the 3 Day Quick Fix Guide, Six Workouts, and a Bonus Workout. There is also an Ultimate Kit which includes two additional workouts, an additional container for meals on the go, a resistance band, and an insulated tote bag.  Chalean Extreme comes with 15 workouts, Muscle Burns Fat Guide, Fat Burning Food Guide, Chalene’s Healthy Eats and Kitchen Makeover Video, Chalene’s Extreme Motivation Audio CD, Thigh Toner Band, and a Resistance Band.

The best part with both programs is that you can purchase them through a Beachbody Coach, and then have that person as your personal accountability coach.  They will help you stay committed, focused, and reach your goals.

When considering whether the 21 Day Fix or Chalean Extreme is right for you, you must consider the following.  Do you need a very precise nutrition plan like the 21 Day Fix offers? Can you adhere to 90 days versus 21 Days?  Do you want more resistance training combined with cardio like Chalean Extreme offers?  Do you want to stick to 30 minute workouts or are you good with workouts that range between 35-45 minutes?  When you consider these and other aspect of your life you will be able to commit to the program that is right for you.  Either way, both programs will provide you the results you have always wanted.

http://www.gettingfittogether.com/21-day-fix-vs-chalean-extreme/