Here we go again, part deux!

Well, it's been over a year since I posted on this blog but wanted to get started again as I, yet again, restarted my diet plan. This has been a real struggle lately and COVID-19 has not helped. With the gyms being closed and not being able to teach my classes, exercise has gone to the wayside and with that, all of my healthy eating that I had been trying to make a habit.

I started out good back in March and when the gyms closed and I either walked or did an exercise on-demand at home nearly every day. But, I got bored....and fell off the wagon big time. All of my disordered eating habits started all at once. In the beginning of the pandemic, I said that I was not going to gain the COVID-19 pounds...and I did not. Make that the COVID-30 lbs...or close to it! I hit the highest number on the scale I have ever seen and hit a all-time low in my motivation and confidence which compounded everything. 

I was looking at myself on a Zoom call last week with friends and could not see past the fat rolls on my belly. I decided enough is enough and I cannot continue to let this go on. I had talked to a gym friend of mine who has lost close to 50 lbs since January and figured if she can do it, I can too. Listening to the strategies that she used, it was so close to the 2B Mindset program that Beachbody developed with Ilana Muhlstein, MS, RDN. Ilana has become a sought-after weight loss expert. Ilana sits on the prestigious Executive Leadership Team for the American Heart Association and leads the Bruin Health Improvement Program at UCLA. She has also lost 100 pounds and kept it off using the 2B Mindset strategies. 

This past Sunday morning, I got up and stepped on the scale. I pulled out my journal. I drank my water first and started logging my food intake. While I have not been getting in enough Veggies over the last couple days, I have been mindful of what I have been eating and drinking and writing it down. Drinking all the water and nixing a lot of the starchy carbs that cause me to retain water, I can happily say that at the start of Day 3, I have lost 5 ponds of that water retention! That is a motivation boost for sure! While I said that I was going to start a Beachbody workout program this week, I changed my mind and decided to focus on the nutrition part first. I have been going to the pool at the gym and am starting to teach my Aqua classes again but only occasionally. I am going to add Aqua classes in first...practice my routines and be kind to my joints until I get some more weight off. (My right knee has been a little angry with me which is another reason I decided to buckle down.) 

So, if you have been reading my posts last year, thanks and welcome to part 2 of my blog! If you are a new reader, welcome! This will be raw and real. No sugar-coated writings on how wonderful this journey is because I know that it will be a long and not just windy road. There will be bumps along the way. There may be a few detours but hope that they are not hard bumps or long detours. Grab a cup of coffee or tea and join me!

Collagen Boost: A new product announcement

Collagen Boost, a new product, was announced at Beachbody's Annual Summit on July 11, 2019.  While I had been hearing about people adding Collagen to their nutritional plan, I never really looked into it until this announcement. Before I placed my order, which I did today, I had to do some research.

This is what Beachbody says about Collagen and it's benefits:

"Beginning in your 20s, collagen—the protein that supports healthy skin and nails—begins to decline, leading to more lines and wrinkles, duller skin, and weaker nails. Topical lotions and serums can treat skin at the surface, but the optimized peptides in Beachbody Collagen Boost impact skin on a deeper level, working below the exterior to help increase skin elasticity from within.

Unlike some other collagen powders, Beachbody Collagen Boost is formulated with optimized bioactive collagen peptides shown to help stimulate the creation of collagen and elastin—in one small but powerful 2.5-gram serving. And because it only contains 10 calories, you don’t have to think twice about adding Beachbody Collagen Boost to your daily self-care ritual."*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to treat, cure or prevent any disease.*

While that sounds good, I had to go to another source and read this post on MindBodyGreen that supports the above and quotes many functional and integrative dietitian and nutritionists as well as dermatologists. This is the part that I found interesting:

Topical collagen versus oral collagen supplementation 

""According to experts, topical versions of collagen can also be effective, but they are really only a short-term solution and probably don't penetrate well enough to access the deeper layers of the skin.

"Oral forms, by contrast, are designed to increase the body’s natural collagen production so it can fortify and build collagen at the dermal layer. Oral supplementation helps to deliver specific amino acids, which are considered the building blocks of collagen synthesis. This can only be achieved through oral supplementation." explains Rob Maru, holistic nutritionist and collagen expert. Dendy Engleman, M.D., an award winning NCC dermatologic surgeon who is well-versed in all things skin and aging, agrees with him. She explains that topical preparations help as a quick fix, but oral dietary supplements help support the skin structure from the inside out. They bolster the body’s natural collagen production by being absorbed through the bloodstream and reaching the underlying layers first, offering a longer term solution.""

If that was not enough to convince me to try it out, I found this article, Collagen Protein for PCOS?, written by Pamela Schoenfeld MS RD, Licensed Dietitian.

She writes, "One of the side benefits of consuming collagen protein/glycine is you may actually find your blood sugar becomes less erratic, your skin hydration improves, you sleep better, and you may even see your hair on your head get thicker and your nails stronger. For me, my HbA1c dropped by 0.5% with a regular collagen regimen which was an unexpected benefit.

Finally, as detailed in my book, consuming low-temperature processed whey protein along with your collagen protein could improve glutathione levels even more than collagen alone. This is because there is a special form of highly bioavailable cysteine in this type of whey protein that also supports robust glutathione synthesis. I have a shake with whey protein, collagen protein, and plain kefir daily."

I may just have to read her book, The Collagen Diet: Rejuvenate Skin, Strengthen Joints, and Feel Younger by Boosting Collagen Intake and Production.

I have my Collagen Boost ordered and looking forward to using it as I start Morning Meltdown 100. I'll be adding my boost in with either my Shakeology or Recover for beat results. Typically, as I lose weight, you can really see it in my skin an the wrinkle on this 57 yr old skin start to appear more pronounced. I'll be sure to include a before picture of my face when I start using it. If you want to pick some up yourself, you can get it here: http://bit.ly/BeautifulSkinFromWithin 

Morning Meltdown 100: Prep for July 29th Launch

* IT IS OFFICIAL! YOU CAN NOW ENROLL FOR YOUR MORNING MELTDOWN PROGRAM!!! *

While the big launch and kick-off to 100 workouts does not start until July 29th, I was able to get my hands on the first 10 workouts of the program to review them as a Coach and I just know that this workout program will be my favorite of them all. 

First of all...what's not to love about Jericho McMatthews?  While she is a total bad-ass, she is also so very kind and motivating that it comes across as she leads the workout of the day.

Now to the workouts...The program is broken down into 5 phases, 20 workouts each. I was only able to preview the first 10 but, from what the program material says, is that after the first 10 workouts are complete, the intensity is cranked by adding challenges to the next 10. Sounds scary to me!

Here’s an overview of the workouts:

1. CARDIO MELTDOWN:  Straight up Endurance Cardio moving to the beat of DJ Jesse. 

2. UPBEAT STRENGTH: Work on getting a stronger back, chest, shoulders, and arms with rhythm-based time-under-tension moves. Requires light, medium, and heavy dumbbells. 

3. CORE INFERNO: Weighted and non-weighted moves that work your entire Core including the back, glutes and quads...Light and medium dumbbells required. 

4. TOTAL BODY BADASS: Total body strength workout with lighter weights and intense plyometric exercises. No need to worry...You can stay grounded and get the benifits with out the plyo moves! Light and medium dumbbells required. 

5. FREESTYLE FLOW:  Half yoga-flow inspired, half mobility workout, this routine is designed to help with your recovery. Mat optional. 

6. LIT CARDIO: A High-intensity interval training workout. HIIT helps to torch the fat off  during and for a period of time, some say hours after you finish working out. May aso help in reducing blood pressure and heart rate! No equipment needed. 

7: DOWNBEAT STRENGTH: This one works the quads, hamstrings, and glutes with rhythm-based time-under-tension moves. Requires light, medium, and heavy dumbbells. 

8. FIGHT CLUB: Back to working the core with mixed martial arts style workout. No equipment needed. 

9. MELTCON: Total-body strength training, metabolic conditioning style, that challenges your cardiovascular system to help you build muscle and melt major calories. Requires light, medium, and heavy dumbbells. 

10: RE-VIBE: Refresh and revive as you recover with a yoga-inspired flow and then transition into deep, static stretches that aid in recovery. Mat optional. 

There are a couple things different about Morning Meltdown 100...the first and foremost is the DJ providing the music. I love moving to a beat an God help me if I ever need to fight!  I will have to call a timeout to put some music on to punch to!  The second is having two different modifiers. One modifier takes out the impact of the moves and the other modifier is more of a beginner who not only does low impact but shows some other options of what to do with some of the moves that you are unable to do. I will be going back an forth between the modifiers, Nice to have options.

So, do you want to commit to doing 100 workouts with me? It does not have to take 100 days...it can take 60, 90, 120...Whatever floats your boat!.

Contact me here  to help choose the right package for you or go to my website to order.  Hope to have you on board!

I am on a DIET and admit it!

Yes, I said that little 4 letter word that people do not like saying. In the last few years, diets have been renamed. You may call them a "Detox", "Cleanse" or even "Lifestyle". Weight Watchers, after 56 years, even got in on the latest trend and has re-branded themselves as "WW" (Wellness that Works). Kudos to them for focusing on overall health and wellness over just weight loss! And yes, I have been guilty of not wanting to say the word "DIET" and instead called it "Clean Eating", as if we eat "DIRTY" food. I called it an "Eating Plan". Your Keto, High-Fat/Low Carb, Intermittent Fasting, Macro Counting, as well as Plant-based Vegan and Vegetarian are DIETS! That's not really a bad thing either. Think of the word "DIET" to mean "Did I Eat That".

The diet that I am going to re-commit to is the 2B Mindset. It is a program developed by Ilana Muhlstein, MS RDN. This diet uses various tips and tricks to plate your food as well as recognizing hunger signals and what to do about them to satisfy those feelings of hunger. Tracking your meals as well as your feelings are a big part of this plan. I have been given three discount codes by my company to anyone who may want to try this program. Contact me at ruth@allinhealthandfitness.com. to discuss the program further and claim one of those codes!

TODAY IS YOUR DAY! Be you! Boldly

Words from Chalene Johnson:

"Today is your day! If you struggle with self-doubt, fear of failure, body image, negative thoughts, feeling judged, and just constantly worrying about what other people think… remember that you were beautifully and uniquely made! If you worry about what others think of you, remember that you are the one that gives them and their words power. TODAY IS YOUR DAY! Be you! Boldly!"

This popped up on a Facebook memory from 3 years ago and it is still relevant today...Yesterday, I got together with some ladies from the gym for a gathering where we ate lunch, braided our hair and took pictures. I was looking at those pictures and the self-doubt feeling all come flooding back. The "Oh my God...Look how fat I look!" the "Why can't I have a body like her?"

But you know what? It really does not matter. This is me These are my friends who invited me over regardless of my physical appearance. It is wonderful to have friends like these. I have struggled with my weight and "disordered" eating for really my whole life...I remember doing Weight Watchers with my Mom when you had to make ketchup. I did some Shake diet when that was all you "ate". I did Nutrisystem. I did a couple stints with Weight Watchers myself.

What I am doing now is what makes me happy... A combo of classes at the gym that I take, teach and Beachbody on Demand exercises at home. Being involved in a supportive, fitness focused community that excites me with their mission to not just help me but encourages me to help other people lights my fire. Beachbody's nutrition and sports supplements are made with care with the best ingredients and are responsible and un-compromised...No corners cut, and science based that are continually being researched by outside agencies. I am proud to be associated with a company and gym that does not say "take this pill, drink this drink, use this wrap, slap on this patch" and you will magically lose weight. What we say and promote is a healthy and well-balanced diet supported by ONE nutritional supplement and exercise and we have sports supplements that support that part of the equation and not jack you up with stimulants.

There is a lot of negative speech about MLM companies in general and I get it. I never thought that I would be part of one and scoffed at the idea. But here I still am after 4 years. No, I don't have a big team under me because I don't "push" that side of the business model. No, I do not earn a huge paycheck every week because I don't "push" supplementation when my friends are not interested in for whatever reason. I love the products I use and budget for them as I feel that they help me. Getting a discount on these products from being a Beachbody Coach is a benefit for sure, but I cannot tell others how they should spend their money. I do encourage and highly promote the workout portion of Beachbody. Their on-demand platform is amazing, and I personally feel that everyone, whether you belong to a gym or not, can get benefit from the programming. I know that I have, and I LOVE my gym! 

So, ask me about a 14 Day free trial of Beachbody on Demand. Speak with me about the supplementation I use and recommend (and ones that I don’t think are necessary). Speak to me about becoming a Discount or a Business Building Coach. I go between the two often and you do not have to work the business if you don't want to. You are welcome to do any and all but today is my day and I will continue to be me!

You Can't Out Train Poor Nutrition

I have no problem with either getting to the gym and I have even become comfortable working out on my own using Beachbody on Demand or practicing the programs that I teach in the gym. Where I fail majorly is in the nutrition arena. I have been overweight my whole life...and sometimes even can say that I am obese. Yes, even now, I am almost at my heaviest weight. Now, I can lose weight when I follow a strict plan and have done all of the A to WW plans out there. I also have found all of the pounds that I lost and picked up a few more along the way for good measure.

What I really like about all of the Beachbody programs is that there is a nutrition plan included with them all with the goals of losing weight or maintaining...And none are under 1200 calories! Another thing I really like is that they are real and whole food based using food that you buy in the grocery store. It also has guidelines for people who live a plant-based life whether Vegetarian or Vegan. Beachbody does have it's popular nutritional supplement shake, Shakeology, but it is not a required element to the plan. I'll write about my much loved Shakeo in a later post. The plan included with MM100 seems simple enough and a friend who was in the program test group said it really was simple. Depending on your goal and your starting weight, you find your calorie bracket and follow the meal guidelines with recipes in the book. As you can see, you can also decide to follow the 2B Mindset or Ultimate Portion Fix plans. I have not decided on which way to start. I have both of those plans too but think that using those gimmicky colored container for portion control and macro balance is what I need.

So, I will be getting those containers out and utilizing the 100's of recipes that come with all the programs that use the container system, the cookbooks Fixate I and II and the ones on the Fixate channel On Demand. I hope my hubby will like the experimentation that I will be doing!

Follow along on my journey and I will share some if my new favorite recipes.

Day 1 and Day 2 of MM100 Prep Calendar

Yesterday I said that I would report back on my experiences with the first workout of the Prep calendar, Cardio Meltdown. It was only 20 mins of cardio. Most of the moves are what you would expect for cardio but these are done to a beat. That is one thing that I really like...Moving to a beat makes so much more sense to me. While I think the "Live DJ" is more of a gimmick, it works and the music he plays goes well with the program.

The moves are performed singly then doubled up into a sequence/pattern and there were some progressions to Star Jacks, and that crazy jump Jericho is doing in the pic above. This girl will be keeping it grounded with the modifiers. And let's talk about those modifiers. Yes, plural. There are 2 modifiers in this program. One that keeps it low impact and a second that is more of a beginner modifier so that everyone will be able to do this program...Can you say standing burpee modifications? Yes, please! I usually make up my own modifiers and having more options will help me both in this program and at the gyms.

Today's workout, Upbeat Strength,was really short...only about 15 mins using dumbbells. Again, fairly simple and basic lifting but using the music for tempo and "time under tension" utilized...reminiscent of Body Pump. The regular Upbeat Strength is 30 mins and looking forward to doing the complete workout.

I have a feeling that this will be my soulmate workout...everyone has one and I was looking for mine.