How to keep the Momentum for the race.

If you are tired of starting over it is time to keep the momentum going. How you as? Well I am going to tell you how. I have found that when my momentum has stopped by enjoying a birthday party too much or enjoying a holiday for longer than I should I find my momentum suffers. When Momentum suffers you have to reach deep down into your self find the dedication and motivation again and recreate the wonderful feeling of momentum again. When you have Momentum I find it is easier to say no to some of the things that will set you back. I find it easier to get up an hour early and work on your goal that your have set a great mood for you day.

Lets imagine you are a Daytona 500 race car driver. When you hear start your engine you need to warm it up so what do you do? Well you tap the gas pedal. Remember this is just to warm up your car. Right before time you put your car in 1st gear and put on a mean game face. When you hit the gas pedal it is time to focus, make a quick game plan to get around the other cars so that you can gain some momentum. As soon as you start to get your speed you see the curve and you have no idea what is on the other side of the curve but you push the gas pedal harder because you are ready to see what on the other side of the curve so that you can take the next step to stay ahead of the pack. With all of this momentum you push ahead and you fly around all the other cars. As soon as you take your eye of the road you experience side swipes, flat tires, and small bumps in the road. It become a little tougher to stay on track when you hit the wall or flip your car. This is the moment the moment when you must dip deep find the voice in your head that says you got this, the voice that says you're still in the race. This is your race and you are ready to take the cup home!

As you can see the momentum of your car slow in the beginning slow but as you build up your momentum you can make anything part of your life. By setting goals and pacing yourself with a game plan you will soon be on a roll. What do you do when you hit life's little bumps along the way?

1. Set a goal and visualize it down to the most minute detail. See it, feel it, hear the sounds that accompany the end result (wind rushing through your hair, applause). Elite athletes visualize their performance ahead of time right down to the smell of the sweat dripping down their face as they cross the finish line. You can take this method and apply it to anything in your life like a job application making it to the hands of the employer you have been waiting to work for. Visualize that the application stands out above all others and the Employer giving you a call. Sounds silly? Try it what do you have to lose?

2. Make a list of the reasons you want to accomplish the goal. In our busy, distracting world, it’s easy to get blown off course. This is why you need to ground yourself in your goal. For extra “success insurance,” write your list with a pen. Studies show that when we write by hand and connect the letters manually, we engage our goal with the brain in the process. Because typing is an automatic function that involves merely selecting letters, there’s less of a mental connection. Hence my little composition notebook.

3. Break the goal down into smaller pieces and rewards. If you take on a project and try to do the whole thing all at once, you’re going to be overwhelmed.” Enter chunking. My system involves chipping away at a project. Break it down into the smallest realistic steps and only do one at a time. Neuroscience tells us that each small success triggers the brains reward center, releasing feel-good chemical dopamine.

4. Have a strategy, but be prepared to change course. Let Thomas Edison inspire you in this department: “I have not failed. I’ve just found 10,000 ways that won’t work.” “Our greatest weakness lies in giving up.” “The most certain way to succeed is always to try just one more time.”

5. Get the help you need. It doesn’t necessarily take a village, but our minds can sabotage our efforts. This is when you reach out to a friend, family member or group of like minded people to help you overcome the bumps in the road.

6. Motivation. Never, ever, ever, ever, ever, ever, give up. Go back to your Why. Why are you reaching for your goals? Put on your driving gloves because today my friend you are in the race. You will work harder, you will train harder and you will not see anyone else push as hard are you going to push.

Clean Eating Beginners Guide

If you are looking to change the way you eat and you want to take it slow you can start by changing 1 meal a day for 1 week. Then on week 2 change another meal to clean eating that way on week 2 you will be eating 2 super clean meals a day. This way you can learn what you can and cant have. Do you need to workout? The answer is yes! It is in your best intrest to workout because as we get older we lose muscle. Our matabolism does not get slow it is our bodies lose muscle and we need muscle to burn fat even when we sleep! By eating 6 smaller meal this will feed our muscles. If you starve yourslef then your body will begin to take from your muscles. See how this goes hand in hand?

Choose Your Foods Wisely

Fresh foods are generally more fragile than processed or packaged foods, particularly if they have to travel long distances to get to you. That’s because they don’t have any preservatives or additives. This is especially true for meat, fish, poultry, produce, and dairy. At the store, be sure and check the “sell by” or “best used by date” if it has one. Then give it a good once over, making sure if it’s wrapped the seal is not broken or leaking and, if it’s produce, it’s not too soft, too hard, moldy, or bruised.
Second, use it right away. Unlike processed or packaged foods, which can often last on the shelf for months, fresh foods go bad quickly. Don’t buy more than you can eat in a sitting or two, unless you plan to freeze it. Eat your fresh food within two to three days.
This leads me to my third tip: handle your fresh foods with care. Most meat, produce, and dairy needs to be refrigerated immediately. Dry goods need to be stored in the pantry in a cool, dry place. While some dry goods do have a long shelf life, it is usually still shorter than refined, processed food.

Can the Carbs (I had a hard time learning this but realized if I was going to work out my body needed complex carbs)

Mother Nature provides a bounty of complex carbohydrates in fruits, vegetables, whole grains, and legumes. In the body, these carbs give us the energy that fuels our muscles and feeds our brain. So why get rid of them? You don’t get rid of all of them—just the bad ones. Complex carbohydrates are considered “good carbs” because they are nutrient dense and often found in the company of fiber, vitamins, and minerals. They’re essential for good health. Studies show they lower the risk of chronic illness, keep you regular, and are digested slowly, so energy is released at a steady pace, ensuring you can perform your best throughout the day. Complex carbohydrates are the foundation of the clean eating diet.
“Bad” carbohydrates are highly refined and processed, making them automatically off-limits when eating clean. They are mostly found in packaged or processed foods—strike two against them—and although they are a concentrated source of calories, they contribute very little nutritionally to your daily diet, making them bad news for people watching their weight. The most common refined carbohydrates are white flour, white sugar, and white rice.

Small Meals

The typical clean diet features three small main meals and two to three substantial snacks every day. Eating this way prevents you from overeating, skipping meals, and feeling fatigued or jittery from unstable blood sugar levels. It also helps you lose weight. Several studies show people who eat small frequent meals accumulate less fat than those who eat the same number of calories in fewer larger meals.
By substantial snacks, we mean 100 to 200 calories in each snack. All snacks, as well as meals, should include balanced portions of protein, fat, and carbohydrates. One of my favorite snacks is a hard-boiled egg with some crackers; another is a sliced banana topped with almond butter sprinkled with a bit of dark chocolate, all rolled in a whole wheat flour tortilla.
Main meals should generally range from 200 to 400 calories. This is considerably smaller than most Americans are used to eating. Since you eat so frequently, hunger isn’t a big deal. The biggest issue is getting used to your new lifestyle of eating often and in small portions.
Here are a few tips that can make the transition easier:

• Portion out everything, especially at first, so you know what a proper serving size is.
• Carry a cooler with snacks in the car.
• Keep a stash of clean food at the office.
• Buy smaller dinner plates, bowls, and cups, so your plate will still look full even though you’re eating less.
• Be prepared; plan all snacks, lunches, and dinners ahead of time.

Move It!

The eating clean lifestyle is an active lifestyle that involves exercising 5 or 6 times a week, 30 to 60 minutes a day. In addition to making you look great and feel fabulous, working out regularly has plenty of other benefits. First, regular exercise slims you down by decreasing fat and building muscle. Having more muscle raises your metabolism, so that you burn more energy even at rest, making it easier to keep the weight off. Exercise also acts like a natural appetite suppressant, curbing cravings and hunger pangs. Physically, working out strengthens your heart and lungs, builds strong bones, jump-starts your immune system, and produces glowing skin, not to mention reducing your risk for chronic illnesses. Since muscle weighs more than fat (because it contains more water) it’s also possible to lose inches without budging the scale.
Mentally, exercise improves mood, counters depression, and makes you feel good. Clean eaters who also regularly exercise report better sleep, clearer mental focus, and less stress.
Eating clean is the best way to feel great, lose weight, and improve your overall health. And now that you know how to do it, you can get started right away. Good luck, and happy (clean) eating!

www.teambeachbody.com/karissa0310

Insanity Shakeology sale $180.00

For the month of April 2013 you can get Insanity for a great price! $180.00 includes Insanity, Shakeology and Free shipping. Lets get fit in 60 days Yes only 60 days.  I finished Turbofire and started Charlean Extreme and I will be finished next month so I am going to get this great deal and start Insanity next month! Who would like to join me? I have read you can burn up to 1000 calories in 1 hour! I burned 546 with Charlean Extreme yesterday! I am going to start a Challenge group. A challenge group is a great way to meet like minded people, share ideas, learn new things, stay motivated, hold yourself accountable, and stay healthy. In the challenge group I will share easy fast heatly recipes, snack ideas, Support, and share my love of healthy and fitness. Here is the link to get this great deal http://teambeachbody.com/shop/-/shopping/BCPSAN205?referringRepId=213157 I a looking forward to you sharing your fitness journey with me.