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Ten Lil Tips from Chalene!!
June 12, 2010 3:10 AM

10 Tiny Changes for Big Weight Loss

Chalene Johnson
 

Take baby steps towards eat more healthfully. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

  1. Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.
  2. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake!
  3. No one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.
  4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.
  5. Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day.
  6. Veggies. The majority of your plate should have veggies and/or fruit on it at both lunch and dinner.
  7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.
  8. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation.
  9. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth.
  10. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and, especially, alcohol. People have lost weight by making just this one change.

Visit Chalene's Corner!

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EVERY THREE HOURS....you should eat!
April 29, 2010 7:03 AM

Is It Time to Eat?

By Mark Nelson

It probably is. Because if you're like many people, you don't eat often enough. According to Turbo Jam® trainer Chalene Johnson, you should eat at least five times a day. That includes three meals and two snacks. So why eat so often?

Clock on a Sandwich

It helps prevent your body from storing fat.

I kid you not. Our bodies are actually programmed to store fat, and this trait has helped us humans keep going over the eons. At many stages during our existence, it was critical to our survival. If you look back in time with me, I'll show you why.

Picture yourself wearing an animal skin or scratchy woolen toga, a few smears of mud and no hair product. (Don't feel bad—no one else looked good, either.) If you look in your hand, you'll see that you're carrying a spear that you made yourself. The reason for making it is that you're hungry.

If you throw well, you eat. If you miss, you don't. So being able to store energy in the form of fat will hopefully sustain you until your throwing improves.

This same survival tool remains part of our makeup today.

Cheese, Grapes, and Berries on a PlateSo the best way to avoid slipping into this fat-storing mode is to keep your metabolism going with small meals and snacks. Eating frequently prompts your body to efficiently keep working and burning the calories.

And if that weren't enough by itself, there's another good reason to avoid long waits between meals.

Eating regularly tames wild cravings.

By eating smaller meals on a regular schedule, you'll help your body work comfortably on fewer calories, and stay in an energy (fat)-burning mode. This will help you feel more energetic, and keep your blood sugar stable, which will reduce carb cravings before your next meal.

Now let's say you need even more help controlling your cravings for the wrong stuff. What do you do?

Start your day with the right stuff.

Chances are, you don't eat in your sleep. So when you wake up, your cells are ready to absorb essential nutrients and, in particular, protein.

Throughout the night, your body uses excess or circulating proteins to replenish your muscles, hair, skin, and nails. In addition, your body uses proteins to create millions of antibodies for defense against bacteria, which often attacks while you sleep. That's why eating a healthy breakfast packed with protein is good for you.

Shakeology PacketStarting your day with eggs, nonfat cottage cheese, a P90X® Peak Performance Protein Bar, orShakeology can help you get a good serving of the protein and nutrients you need.

And a good rule of thumb for the timing of this meal is within an hour of waking up. If that's not possible, have a meal or snack as early as possible to get your metabolism revving. So what about the rest of your day?

Lift weights, then lift plates.

Another smart time to eat is about 30 to 45 minutes after a workout. At this time, the enzymes responsible for energy production are in high gear, and the energy-storing hormones within our blood are suppressed.

This means less energy will be stored as fat. Carbs will be immediately taken up to replenish the low glycogen stores caused through exercising. Protein will be used for the recovery and growth of new calorie-burning muscle tissue. And the best news is, your body will burn most of the nutrients from the meal to fuel these reactions. That's why eating after a workout is a good idea.

Having protein late in the day, for perhaps your last meal or snack, will also provide your body with the protein it will use overnight to revitalize your muscles, hair, nails, and antibodies.

Man Drinking ShakeOf course, remember portion size. If you're not sure how much that might be, use the palm of your hand as a guideline. It's a good trick, since you probably have your hands with you.

As with most things in life, timing is everything. So when you're trying to drop pounds, don't just think about what you eat—think about when. This will enable you to get more nutrients from fewer calories. Of course, the fewer calories you eat, the easier it is to lose weight. So eat right. On time. On schedule.

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Eat More & Lose More...?
December 9, 2009 2:37 PM

So I'm on day 19 of my experience with Chalean Extreme and I've definately seen results with inches being lost...But I'm always open to suggestions so at the recent Game Plan Event I spoke to Doug Fitzgerald about how to get less calories in my Shakeology and he said "why less" and asked "How many calories are you getting in?"  I replied "1200"....Doug kindly explained that I was "not eating enough calories and it's causing your body to not release the fat"....

NOW I know this can be true...but surely I didn't need to take in more food, I'm trying to lose weight...But hey, ya never know.  So the next day I took out my calculator on my cell and every 3 hours I added each of my meal calories....And at 10pm guess what...I had eaten exactly 1123 calories!!!  OH SHOOT! I thought I'd been getting 1200!!!  Doug Fitzgerald (of "Get Started Right" Video with his wife Tammi) was right!!! I gotta eat more???  So I did a lil research and here is what I found:  

As you read this I am about to go eat something healthy! LOL

http://nutrition.about.com/library/bl_nutrition_need_results.htm?start=1&pounds_100=200&pounds_10=40&pounds=2&dpounds_100=100&dpounds_10=60&dpounds=5&years=NaN&inches=62&years=35&page=4


These results will help you to know how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.

-You need 2285.1 calories per day to maintain your current weight without exercise.

-You need 1957.5 calories per day to reach your goal weight slowly and maintain that weight without exercise.

**If you reduce your current caloric intake to 1785.1 calories per day you will lose one pound per week without exercise.

If you increase your current caloric intake to 2785.1 calories per day, you will gain one pound per week.

Exercise and Calorie Needs

If you exercise for 30 minutes each day, you may increase your caloric intake to2545.8 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to2871.7 calories per day to maintain your current weight.

**If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2178.9 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 2455.7 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories.

You need 285.6 grams of carbohydrates, 75.4 grams of fat, and 114.3 grams of protein per day for 2285.1 calories to maintain your weight of --- pounds.

You need 244.7 grams of carbohydrates, 64.6 grams of fat, and 97.9 grams of protein per day for 1957.5 calories to maintain your goal weight of --- pounds.

Please remember that these calorie counts are an average, you may need to adjust your calorie needs up or down slightly to get the results you want. Your results are calculated to help you understand how many calories you need to maintain your current weight, or the number of calories you need to lose weight slowly, over several months' time.

If you would like more detailed information about the number of calories you need, join Calorie-Count. Membership is free and you will have access to online tools to create the perfect diet.

Sources:

Food Intake Patterns. U.S. Department of Agriculture Center for Nutrition Policy and Promotion. http://mypyramid.gov/downloads/MyPyramid_Food_Intake_Patterns.pdf.

By hiphop911
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Weights the Same-INCHES AINT! Haha
December 1, 2009 11:57 PM

So after a month of Turbo Jam and weeks of Chalean Extreme....last night my weight was the same!

...sad and frustrated, I pump my spirit up with positive self talk and go to bed.  And just before I fall asleep I think: Well I'm gonna take my measurements in the AM and put them into WOWY... and I will just start from there...

Well start from there I am...I have lost inches in the chest, abs + arms!!!  And this is a HUGE deal when you consider that I am lifting weights aka gaining muscle in my body and muscle weighs more than fat....BUT like Chalene Johnson tells me every day "MUSCLE BURNS FAT" and muscle make you lean...

So Yay Me!  I am happy and encouraged and I am about to go to sleep so I can Get Extreme in the AM!  =))

 

By hiphop911
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chalene johnson turbo jam lifting weights measurements spirit positive self talk gaining muscle
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Count Down My Chalene Extreme(Day 1...90 to Go)
November 16, 2009 1:56 PM

Monday, November 16, 2009

CHALEAN EXTREME DAY 90

HELLO ALL!!!!
I started my 90days Chalean Extreme today and just wanted to give an update!
I'm also drinking Shakeology once a day. Which I started about 3 days ago....so the verdict: LOVE THE CHOCOLATE! I just add a lil peanut butter, ice, soy milk, and water and yum! And Greenberry is not bad - I like having the options.!

And just to top things off my hubby got us gym memberships. And I had been using the arc trainer there over the last 3/4 days.
Today I started with 3 and 5 lbs weights. I really need a set of 8, 10, and 15 lbs...because I know I could lift heavier to start.

2mrw is a CX rest day but I'm going to Turbokick at the gym 2mrw evening! I love turbo jam dvds and have not ever participated in a class so I'm excited!!

And now the verdict after the workout: at first I felt like running around the block....but now. I just want to go to sleep! My muscles feel awake but not ouchy....

I plan to really update during these 90 days so stay tuned!!
Sent via BlackBerry from T-Mobile

By hiphop911
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