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Are you that some unfortunate person who was not able to get into a Support Group/Challenge Group/Team and are now left wondering what to do? Wonder no longer... Join our group and we will make sure you succeed in your personal fitness goals. We are starting January 21, 2013. Just in time for you to still meet and exceed your New Years Resolutions!!!!!!

New Year – New You!!
Turbo Fire Training Camp Group
Staring January 21st!

You have all heard of TRAINING CAMPS for sports like football, basketball, and soccer. Well we decided to develop a TRAINING CAMP for BEACHBODY Turbo Fire Fitness programs.

Traditional TRAINING CAMPS focus on getting you into the best possible shape for the particular sport you are doing. You are already focusing on your workout with your at home fitness program. But what happens when you leave the TRAINING CAMP? We have learned that fitness is a 24/7 process. So how does a traditional TRAINING CAMP help you when you get home; back into the environment that has many obstacles that might cause us to fail? It DOESN'T!!!!!
That is where our TRAINING CAMP comes in. We focus on what happens after the workout. Nutrition, real life obstacles, family, and all the wonderful things in life that can potentially make us
fail.....

Our TRAINING CAMP is geared to get you to think outside the box. In life there are many obstacles and we, myself included, tend to focus on what is in front of us, but if we take a step back and really think about the situation that we are in, the solution is often right in front of us.
Let me begin by explaining that there are various ways we learn. The three (3) major learning modalities are Auditory, Visual and Kinesthetic. We will apply all three of these learning modalities to fitness, nutrition, health and wellness. By the end of this TRAINING CAMP we hope that you are more knowledgeable in those areas and therefore will be able to overcome any obstacles that are presented to you.

Post daily, engage in conversations and have fun. DO NOT sit on the sidelines and be a "silent observer." You are more likely to get the most out of TRAINING CAMP if you are part of the conversations! With that said………..

ARE YOU READY TO BRING IT? ARE YOU READY TO GET INTO THE BEST SHAPE OF YOUR LIFE?

If the answer is YES....
We will help you succeed. We have done multiple rounds of Turbo Fire, P90X, Insanity and Brazilian Butt Lift we know what works and what doesn't work. We will push you beyond what you think you are capable of and when you emerge on the other side, you will be completely transformed!!!

Whether it's your first time, second time trying, or you have completed a BEACHBODY fitness program and looking to do it all over again, EVERYONE is welcome.

No need to be shy about joining this group. We are just a bunch of ordinary people looking to reach our personal fitness goals by using BEACHBODY fitness programs as a means to do it!!

Now we understand that "Life Happens" and when it does sometimes we need support and motivation to continue on our fitness journeys. This group will offer support, motivation and information on how to get over those "Life Happens" bumps in the road. If you have any questions, concerns or just want to throw in your support to others - this group is for you!

Don't be worried if you start late, that just means that there is more of us that can help get through the journey. We will share success stories and who knows you may make a friend for life while getting into the best shape of your life!

The theme for this group is, "We will leave no team member behind."

"Your life today is the result of your attitudes and choices in the past. Your life tomorrow will be the result of your attitudes and the choices you make today."
- Author Unknown

Before we start there are some things you need to know.

NECESSARY EQUIPMENT

Shoes – If you don’t already own a pair, invest in a good pair of cross trainers.

Resistance Bands - The resistance bands serve as great and affordable alternatives to weights and dumbbells. They allow for more flexibility and easier storage as well. WARNING: This is something that you do not want to go cheap on. Some of the group members purchased the cheap ones thinking they were saving money and they broke. If they break, you cannot do the workouts!

Lower Body Band – Used for slimming and toning moves that target your thighs, legs and backside.

Optional Equipment

Yoga Mat - You can pick up a good ole fashioned Yoga mat from Wal-Mart or Target.

Heart Rate Monitor: Unfortunately you can't go cheap on these. Some members tried to go cheap to save money and ended up paying more in the long run. If you are going to invest in a heart rate monitor invest in a good one. If you have questions about which HRM to purchase, ask us, we will provide you with the best information on HRM's that’s available today!

Nutrition

This is the most important part of any workout program, whether it be Turbo Fire, P90X®, INSANITY® Hip Hop Abs®, Slim In 6® etc. Following the recommended nutrition plan is crucial to the success of the program. Planning and preparation are key ingredients for success. This is not as hard as it seems. If you need assistance on recipes for meals, post your needs on the thread and someone from the group can share with you some recipes.


Optional Nutritional Supplement

Shakeology®, The healthiest meal of the day. Want a simple way to transform your health? All it takes is one glass of Shakeology® a day. This ultra-premium nutritional health shake contains the world's most powerful superfoods. It's the perfect combination of antioxidants, phytonutrients, enzymes, prebiotics, protein and many rare ingredients – including adaptogens, camu-camu, and sacha inchi – giving you the essential nutrients you can't get from an ordinary diet. Replace one meal a day with Chocolate or Greenberry Shakeology to increase your energy, reduce cravings, lose weight, improve digestion and regularity, and transform your health.* and it's just 150 calories.

Now that you got the proper equipment and nutritional requirements out of the way. What next?

WRITE DOWN YOUR GOALS!!!!

When you write a goal, use the SMART acronym to help you make sure that you are creating something that you will actually DO!

S = Specific "I want to lose weight," is not very specific. How about: "I am going to lose 25 pounds or 3 pants or dress sizes."

M = Measurable Anything that you can measure, you can accomplish! "I will network with more people and make better connections for my business." How would you measure "more"? Try something like this instead: "I will meet and follow-up with 2 new people at every networking event that I attend this year."

A = Attainable Is it possible to attain your goal? When you create your goals and write them down you should make sure that your goals are possible! Now, you have to be cautious though. Don't go too easy on yourself. Your goals should have some stretch to them so that you can grow!

R = Realistic "I will get into shape so I can jump over a tall building in a single bound" Uh...nope, not going to happen. There are certain laws of physics that still make it impossible for humans to jump over a tall building in a single bound. Make sure that the goals you created based on reality.

T = Time Limited Give yourself a deadline. In fact this has already been done for you by the folks that created Turbo FIre. It is 90 DAYS!!!!

TAKE A BEFORE AND AFTER PHOTO AND WRITE DOWN YOUR BEFORE AND AFTER MEASUREMENTS.

You will want to take a before photograph of yourself along with writing down your before measurements. At 30, 60 and 90 Days you will also take a photograph of yourself and take your measurements. Comparing the before and after photos will show you how much progress you are making.

Watch the GET FIRED UP DVD

TRACK YOUR NUTRITIONAL PROGRESS

Keeping a journal of what you eat and when you eat it will help you track your calories, protein, carbohydrates, fats etc. Using phone apps such as MYFITNESSPAL, or LIVESTRONG or TAP & TRACK Calorie Counter (Diets & Exercises) will be of great assistance to you. Most of the group use MYFITNESSPAL to track what they eat when they are away from my computer. All of these apps sync to their particular websites so you have a well documented list of what you ate and when you ate it. Keeping track of calories is critical to the success of your personal fitness goals. These apps are also useful when you are out at a restaurant and you need to know if the food you are ordering is within the limits of the guidelines set forth in the Turbo Fire program. You could seriously damage your progress by ordering something that is high in calories and fat.

SO YOUR READY TO WORKOUT....THINGS YOU SHOULD KNOW

The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. There are numerous studies out there on whether or not it is good to eat before exercising. Depending on your particular goals and your body type will determine if you should eat before a workout or not.

Mixing a supplement that contains carbohydrates into your water will give you that added boost you may need to get through those tough workouts.

Some may experience lactic acid build-up in their muscles and stomach. Other supplements may be used to offset this if this occurs.

During workouts you may find that your heart rate is rising. Knowing what fitness zone you are working and depending on your goals will depend on what fitness zone you want to work out in.

SO YOU’RE DONE WORKING OUT....THINGS YOU SHOULD KNOW

One of the most important part of any exercise routine is the recovery period. Rest and recovery is an essential part of any workout routine. Your after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Recovery after exercise is essential to muscle and tissue repair and strength building.

Studies showed that carbohydrates and protein combined using a 4:1 ratio is best.

After you've finished a workout your body is warm and your muscles are tight because they've been contracting over and over. Stretching immediately after a workout is the best time to lengthen your muscles which, in turn, will reap you huge benefits on the recovery end. DON'T SKIP THE STRETCH 10 or STRETCH 40 They are vital to the program and your success !!!!!!!

As always we need to add the disclaimer. Consult your doctor before starting any new workout plan.

Now... Let's stop talking and let's start BRINGING IT!!!!

Disclaimer:
All information contained within this thread, the testimonials, and posts are for informational purposes only. They are not intended to diagnose, treat, cure, or prevent any health problem – nor are they intended to replace the advice of a physician or qualified healthcare professional.

No action should be taken solely on the contents of this thread. Always consult your physician or qualified healthcare professional on any matters regarding your health or on any opinions expressed within this website, especially before attempting the Turbo Fire.

The information provided within this thread are believed to be accurate based on the best judgment of the authors but the reader is responsible for consulting with their own health professional on any matters raised within.

Healthcare information changes rapidly. Therefore, some information within this thread, including but limited to testimonials or blog posts, may be out of date or even possibly inaccurate and erroneous.

Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

Any and all product names referenced within this thread, testimonials, or blog posts are copyrighted and trademarked by their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this website, videos, testimonials, or blog.

Always read all information provided by the manufacturers’ product labels before using their products. This thread nor the authors of testimonials, or blog posts are responsible for claims made by product manufacturers.

The statements made within this thread, testimonials, or blog posts have not been evaluated by the Food and Drug Administration.

Thank You for visiting our thread and remember to KEEP PUSHING PLAY!


COACH SUSAN

Coach Frank, Thanks so much for the shout out. I certainly look forward to you joining us!

Coach Susan

WHY IS KNOWING MY DAILY CALORIC INTAKE SO IMPORTANT??

Knowing and understanding nutrition and how it plays a role in your fitness program is key to reaching at weight loss or weight gain goals!! It's all about CALORIES!!

Now how do you figure out your daily caloric intake?

I use the HARRIS BENEDICT FORMULA in order to figure this out as I feel it is the most accurate formula around as it takes into account your age, height, weight and fitness intensity factor.

So I figure it all out......what does it mean?

Say for instance you are a 25 year old male who is 6'2 and weighs 240lbs. The formula used will tell you the approximate number of calories you would need to eat on a daily basis in order to MAINTAIN the weight at 240lbs while doing their fitness program. Now, this person's goal is to LOSE weight, not MAINTAIN weight. In this case, this person would need to take a calorie deficit every day. The HBF puts this person at 3613 calories to be consumed everyday to maintain their weight at 240lbs while doing their fitness program. So instead of consuming 3613 calories a day, they would take say a 1000 calorie a day deficit and consume 2613 calories a day instead. Make sense??

What is BMR or Basal Metabolic Rate?
The BMR is the lowest amount of calories to be consumed per day while doing your fitness program. The HBF also calculates this number for you. if you consistently consume calories each day that are below your BMR, will you lose weight?? Absolutely!! But....and this is a HUGE BUT, your body will eventually go into starvation mode where your metabolism decreases and you actually begin to GAIN weight!!! This is why you may here people tell others "You need to eat meore to lose weight". Doesnt make sense on face value, but when put in context with the above explanation, it makes a TON of sense!! So using the male example above, his BMR was calculated to be 2313. So if he takes a 1000 calorie a day deficit to put him at 2613 calories a day, it keeps him well above his BMR and has no danger of entering starvation mode.

So what exactly is starvation mode???
Answer: Many weight loss coaches use the term “starvation mode” to describe your body’s natural response to protect itself when you don’t eat enough for extended periods. When you regularly eat too little food to provide your body with the necessary nutrients, it perceives itself to be in danger from starvation. Since your body is wonderfully designed to protect you, it will slow down your metabolism to conserve energy so it can keep vital organs such as the brain and the heart going for as long as possible in the face of the perceived threat. While it will burn fat for fuel, it will also start burning lean muscle mass for fuel, which will slow down your metabolism even further. People on starvation diets invariably find that they regain all the weight they’ve lost (and then some) very quickly as soon as they start eating again.

While a starvation diet may help you lose weight quite fast in the short term, you will pay a heavy price because you are setting yourself up for a lifetime of weight problems. Your metabolism gets progressively slower with each day you remain on a starvation diet. This resultant slower metabolism needs less fuel, so you consistently have to eat less and less to lose weight! As your metabolism slows down even further and your lean muscle mass dwindles you will also find that you become more and more tired. This in turn means you will get less exercise, which leaves you with less lean muscle, and an even slower metabolism. It really is a vicious cycle. The importance of protecting your lean muscle mass to boost your metabolism can not be stressed enough.

The question arises: when does your body go into starvation mode? As with anything that involves the human body, there is no one single answer that will be true for everyone. The levels at which starvation mode kicks in vary from person to person. What we can do though, is understand how it gets triggered so we can avoid getting our bodies in that state. Your decision of how much to eat should be based on your individual Total Daily Energy Requirements, which takes into account a variety of factors including height, weight, age, gender and activity levels. If you want to lose weight safely, without setting off the alarm bells in your body; aim to eat approximately 300 – 500 calories less than your total daily requirements. This will provide your body with enough fuel to keep it going comfortably, but will still create a sufficient caloric deficit to ensure that you lose weight. To protect your metabolism even further, make sure your diet contains enough protein and that you maintain / increase your activity levels.
Note. You will find that many experts advise you not to eat less than 1,200 calories per day to prevent starvation mode. This is just a general rule of thumb to provide advice in the absence of enough information. To be safe, get your individual Total Daily Energy Requirements calculated, and follow the advice above.

IF YOU HAVE ANY QUESTIONS ON THIS, FEEL FREE TO REACH OUT TO ME!!

Lots of good stuff here - good to print out and reread
Thanks for the info and the great thread!!!

Hey There elizgomez!

So glad you found our thread! Please stop by again for more great information, inspiration and motivation!


Coach Susan

Love this post so true Susan you have a lot of great info thanks

Get Those Groceries!!



This can actually be the most intimidating task of following nutrition when it comes to Turbo Fire! But don't fret....it's easier than it seems. There may be several items that you would never eat. But that's ok!! The guide is just that......a guide! The idea is to find the healthy foods you like and will eat and incorporate them into your daily caloric intake levels and percentages of macronutrients (carbs, fats and proteins). Here is a list I posted earlier of foods tha can help you out!

For foods: any type of vegetable (the greener, the leafier, the better!), almonds, pistachios, walnuts, strawberries, grapes, bananas, apples, quinoa, ground turkey, turkey, turkey sausage, chicken sausage, salmon, haddock (any seafood really!), chicken breasts, avacados, protein bars (Pure Protein brand is the best!), cheese sticks, turkey pepperoni, beef jerky, oatmeal, wheat or multigrain bread, eggs, skim or lowfat milk, greek yogurt (I like chobani personally!), steak (in small portions), tuna, brown rice, pork (preferably the tenderloin), hummus, ham.....

This is just a small recommendation. Feel free to contact me about how to calculate your daily caloric intake and how to figure it into the percentages levels so you are maximizing your fitness/weight loss potential!!!


Coach Susan

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Oh Yeah!!!

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No worries... You Got This!!! And there's a entire team here to help you get there!

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DID YOU KNOW.....

BANANAS


*You don’t need to eat bananas for the potassium! (Although it is present in bananas, potassium is the predominant nutrient among most all fruits and vegetables.)

*Bananas are high in sugar, so they should not be eaten if you have blood sugar problems.

*Don’t eat bananas on an empty stomach; combining them with a bit of protein will help to normalize the insulin response caused by the sugar in the banana.

*Green-tipped bananas are better for your health than over-ripe bananas.

*On a side note: Because bananas are so popular, rainforests are often destroyed to make way for banana plantations.

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