iX3 Fitness 60-Day Body Transformation Challenge & Contest

Get Excited! The first iX3 Fitness 60 Day Body Transformation Contest is here. It starts Monday, January 6th, 2014. So if you are ready to challenge yourself to get in the best shape of your life - keep reading. This is definitely for you... 

Introduction:

First and Foremost, the iX3 60-day challenge is designed to make EVERYONE a winner. How? Because no matter the outcome, everybody wins health, weight loss, and FUN! The ultimate goal of the competition is to get you hyped up for your fitness goals and to add another layer of accountability to your fitness program. Contests are a great way to set both short and long term goals, and more importantly, to see it through to the end. If you are struggling with accountability, this contest may very well be a great way to motivate yourself! 

Transformations are Judged in 4 ways:

Fit Test Improvement
Change in appearance
Body fat percentage lost 
Personal growth

We judge the contest in 4 ways so that the only factor isn't weight alone. We understand that someone that is heavier could potentially lose more weight than someone who does not have as much weight to lose. This is why we incorporate actual physical improvements, appearance and personal growth to the equation. 

Part 1: Fit Test

Every 30 days we have a group fitness test that measures your improved fitness level and physical performance. For the purpose of this challenge, the most improved fitness assessments will be used to judge the winners of the contest. 

Part 2: Appearance

To judge your appearance, we will take a photo of you at the beginning and end of the contest. In order to judge the transformation effectively we will need to be able to see your transformation.

Guidelines for Women:
- Two-piece swimsuit is acceptable
- Sports bra and short gym shorts 

Guidelines for Men:
- No shirt
- Short gym shorts are acceptable

*Photos will be taken on January 6th.


Part 3: Body Fat Percentage lost

We will take your body fat measurement at the beginning and end of the contest. Easy enough! 

Part 4: Your Story

At the end of the contest we will record a video of you talking about any personal transformations you dealt with during the contest. If you dealt with painful emotions, exceeded your goals, overcame food addictions and cravings or anything else - this is where you will share it.

A video recording is mandatory!

Here is a list questions that we may ask:
- What motivated you to buckle down and lose the weight NOW?
- Why now? Why this contest? What changed?
- What obstacles did you overcome to make it through the challenge?
- How do you feel now? Are you proud of yourself? Are you disappointed?
- What kind of results did you get? How many pounds did you lose? What changes did your body undergo?

Don’t hold back! Your story is just as important as your physical results

Start + End Dates

Contest Starts: January 6th, 2014

Contest Ends:  March 6th, 2014

Sign up at the Gym with Dash or Allan 

Requirements

To qualify you must workout at least 3 times per week with IntensityX3. Obviously, the people who attend class regularly will have a greater transformation and a better chance of winning the contest. Keep that in mind! It's only 60 days!  

The Prizes

1st Place: 3 months free IntensityX3 membership + $100 gift certificate to Sports Authority ($550 value)
2nd Place: 1 month free IntensityX3 membership + $50 gift certificate to Sports Authority 
3rd Place: $25 gift certificate to Sports Authority 

Remember:

Winning prizes is a great incentive, but the most important thing is that you are going to win health and energy! You can't lose in this contest. 

Try your hardest. It’s just 60 days out of your life. Buckle down for these 60 days, and give it all that you've got. If you need help, your instructors will be happy to help keep you motivated and inspired every step of the way.

60 days from January 6th, 2014, you can look back and think, “$%#@, I actually did it!” Or you can think, “I wish I did it.”

As always, we are here to support you. Make sure to check our private Facebook page for nutritional tips and advice during your journey. Nutrition is the most important part so make sure you are using your nutritional manuals. Good luck! :)

Are you making THIS fitness mistake?

It is generally understood that results in the gym come from hard work. Nothing, and I mean NOTHING replaces putting in hours every week with your fitness. Gone are the days of Richard Simmons and Jane Fonda - IN are the days of P90X and INSANITY fitness classes. So what is your fitness mistake? What is holding you back from reaching your goals this coming year? A PROGRAM. Not just hard exercise.

There are many exercise classes in the area to choose from. Many of you see ads and flyers all the time trying to get you in the door. What separates a fitness program such as P90X and INSANITY from any other gym in your area is the design and structure, geared to deliver nothing else but body shredding results. At another facility you are likely to find difficult exercise, you will sweat, you may be sore, it may FEEL like a great workout, and in all honesty it probably was. The problem is the random exercise that was chosen for you in these workouts are not designed for anything but the effect you feel TODAY. You may see results initially, but you will adapt quickly and then hit that plateau where no change occurs, even though your intensity or dedication may still increase. Simply because you ended the workout lying on the ground doesn't mean it will get you to your ultimate goal.

A fitness program that is structured, incorporates all aspects of human performance, paired with a designed meal plan, is constructed to get you into the best shape of your life - hands down. For example, our P90X and INSANITY fitness program  is designed to pair strength training with cardiovascular, flexibility and mobility components. This gives you the ability to train consistently, optimizing results while minimizing risk of injury and boredom so "falling off the wagon" isn't your endpoint. So consider this point when deciding how to direct your focus come the new year. Resolutions will run wild, but will YOU stick to your journey and make yourself the best you can be this year. Are you willing to make the commitment necessary to surpass the body you have had your entire life? Are you willing to make the statement, that hard training is not only effective and essential, but that hard training, pushing yourself to the limit, is just downright SEXY. Don't take it from me, come see for yourself if you have what it takes to get it done.

The Power of the Mind

You may have heard of the phrase "mind over matter", but what about "mind over muscle"? Most of you put so much stock into your nutrition and weight training (as you should), but do you compliment this with the mental fortitude to see the results you seek? How can you prepare yourself to dominate your training and maximize your results? This can be applied to muscle gain as well as fat loss/weight loss. If you believe, you can achieve...and it can make ALL the difference.

POSITIVE MIND-SET: We are surrounded by so much negativity in our lives. Pessimism runs rampant, stress rules all. From traffic, to family problems, work issues, injuries, all things that can stand in your way to seeing the development you strive for. Try creating positive mental statements about your upcoming workout. Sit in the car for a few minutes before entering Intensity X3, tell yourself what you will achieve, how much weight you will lift, how many reps you will get, how far you will push yourself.

"My back is made of iron, I am going to power through these dumbbell rows"

"My muscles will grow from my post-workout meal"

Just a couple positive statements can deliver advanced results. These affirmations will give you the confidence as well as the foresight to complete your workout as you IMAGINED it.

MIND-MUSCLE CONNECTION: Do you view your workout as a series of exercises? Do you see the schedule as "Chest and Back" and simply that? Do you think about how many reps you are completing each set? Are you really aware of the weight you are choosing and if it is truly ideal for what you want to achieve?

First off, you need to break down your workout not into exercises or sets, but into repetitions. And after you break it down into each individual rep, you need to tear apart each repetition, so each moment you feel the muscle fibers contracting, wrapping around themselves to move the weight against the force of the earth. This may seem excessive, or even spiritual, and in a very real sense it is. However, when you think about it, all your workout is, is a series of moments, and each one counts. Focus on each repetition being quality, squeezing the muscle all the way through all parts of the movement, wrenching every ounce of force from your fibers. Each quality rep will result in a quality set, and guess what: You'll have a badass workout.

MASSAGE THE MIND: Ahh yes, after a tough workout, just rub your skull and feel your muscles grow. That's one big LOL. What I mean is to relax after your training. Here at Intensity X3, yoga is an integral part of our program for a reason. It takes the body through postures that soothes both mentally AND physically. This is why stretching and meditation is so important. In a world that is ever more fast paced, with pressure on "right now" and "I want it yesterday", there needs to be down time to create balance. I have already described how important the mind is to improve your training, and it is equally important to rest your mind as you would rest your muscles between training sessions. Your mind controls your body, and therefore your muscles. Take time for yourself for some creative relaxation: reading, meditation, listening to music, drawing...Something to develop some peaceful moments where you can allow your mind and body to recuperate for the next day of war.

Thanks for reading! Please "LIKE" and Share with your friends to help them on the road to fitness glory!

Healthy Holidays

Lets take a moment to appreciate spending time with family and friends, and being thankful for the things we have in life. With that being said, you already know the pitfalls of sitting around and eating while watching sports, however, there are dangers to hanging around with your loved ones, shacked up during chilly weather. THOSE CALORIES! Here are some good tips to abide by during the "eating season".

DRINK WATER: Often times the human thirst mechanism gets so weak, our body signals hunger when it really needs water. The body is 2/3 water so it is essential to get in lots of fluids especially when exercising regularly. When you don't get water, dehydration leads to all sorts of health malfunctions as well as decreased performance. Try a tall glass of water with some lemon (alkalizing) to give your body what it likely needs. Drink about 10-15 minutes before your meal and you'll feel just how hungry you really are.

USE A SMALLER PLATE: Instead of grabbing the huge serving tray with the raised edges for optimal food-piling, try using a smaller dish, like the ones designed to be used under a bowl. Decreasing the plate only an inch or two can decrease your total food consumption by up to 30%. Humans like to see a clean plate. If you are using a smaller one, your are less likely to over eat and go up for seconds.

EAT LARGER MEALS EARLIER IN THE DAY: If you are going to have a larger family meal, make it earlier rather than later. Eating too close to bedtime gives your body less of a chance of utilizing the extra calories you are consuming. This does not mean you get to pig out on leftovers later on in the evening. Have a nice meal and make it a late afternoon "feast" rather than a late night gorge.

FOCUS ON PROTEIN: In the grand scheme of things, calories are calories. Yet obviously 6 oz of turkey breast is better than the same calories of chocolate chip cookie. If you focus your eating on protein first, chances are you will fill up more with substantial calories rather than the empty processed ones. Even better, add salad and vegetables to your plate as the fibrous food will give you more of a "full" feeling keeping your eating at a limit.

PLEASE, DON'T PASS THE SALT: Most of the food you or your family will make has plenty of sodium already. Do not add to the disaster by adding more. Along with salt comes excess bloating from water retention. You need to shed the accessories of your food in order to reap the rewards. Most initial weight loss comes from water weight. Skip that first step and keep the salt minimal to not blow up over the holidays.

Are Sports Making You Fat?

What is your favorite sport? Football? Basketball? Baseball perhaps? Whatever the case may be, chances are, your favorite sport is making you FAT. That's right, the kind of fat that hangs over your belt. The kind of fat that jiggles when you wave hello or goodbye. The kind of fat that makes brushing your teeth look like you're dancing to "twist and shout". How is this possible you ask? Well, it's because you aren't in the NFL, the NBA, or MLB. You are just you.... and you're lazy (and fat).

The problem with being a sports fans is the fact that you don't play, you WATCH. Watching is synonymous with sitting, sitting associated with eating, and you bet your ass that the NFL isn't synonymous with quinoa and eggs. All the time I see loads of pictures online of the barbecues, the fattening chips, cookies, sausages, beer. Does this mean you can never eat any of these food ever again for the rest of your life? If you are supremely healthy you can enjoy some things once in a while, but on a weekly basis, this type of binge eating and drinking is driving you to the morgue. Especially when football is on TV all weekend as well as Monday, That's three days per week that you are eating like shit.

Really, sports are not the issue. The issue is the associated "splurge" that goes along with being a sports fan. Why is it almost required to be in a situation where you are going to make bad decisions, and where good decisions are virtually impossible? Sports bars, casinos, restaurants - all each of these are generally geared towards poor eating. Just be more aware of your surroundings, root for the home team, and try to at least watch while running on a treadmill or drinking a protein shake :)

Kick Some A$$ with HOT Kickboxing in Boca Raton

Are you fat and out of shape? Are you lean, ripped and on your game? It really doesn't matter where you're at right now. The point is, you aren't where you need to be. There is always room for improvement, so now you're finally getting off your lazy ass and doing something about it. Kudos. What is the best way to do it? Exercise of course! With so many options out there, it's no surprise that you've chosen P90X and INSANITY fitness classes here in Boca Raton, FL. What's more, we now offer a unique class that you can't find just anywhere. You wanna fight? You wanna rage? Well let's punch and kick some shit. WITH SOME HEAT.

HOT kickboxing in Boca Raton is the newest, most unique way to burn
up to 900 calories in 60 minutes! Punching and kicking a bag, letting loose frustration and rage, with an extra sweat to boot. Loud music, pumping you up and flushing the garbage out of your body. What better way to start your day than that? Not only does hot kickboxing feel amazing, by golly it freakin' works! Here are some proven ways that this type of training can step up your game, all without foofy frills and gimmicky exercises. 

1) Cardiovascular Endurance - Combined upper and lower body training makes your heart work harder to deliver blood-carrying oxygen to your training muscles. The result: Heart efficiency increases, aerobic capacity improves, your performance goes off the charts. 

2) Muscular Coordination - I, the instructor tell you what to do. In an INSTANT you react and deliver those knee strikes home. Are you hitting the bag accurately? Did you maintain your position? Are the right muscles working? I will make sure, and it will improve all areas of your control, including strength output for those resistance training P90X classes. 

3) Agility - Movement with a purpose, and accuracy of those movements. A component of coordination, we are nothing with fitness and body movements if we cannot move well. Pinpoint accuracy with your body will ensure that you prevent injury and get the most out of every ounce of effort. 

4) Balance - Do you want to be old, frail and using a guard rail to get off the toilet? F**K NO! Whenever I see those supports I vow to myself that I will never need to use one unless its after leg day. Kicking and punching on one leg, rotating, changing directions.... yeah, trust me. That'll do the trick. "Just say NO" to handicapped shitters.

5) Calories Burned - The more muscles used, the more calories used. I want you DEPLETED, I want you WASTED, I want you EXHAUSTED, but begging for more. If you are able to have a nice leisurely meal at Jamba Juice after the class, you didn't work hard enough. If you have to mop yourself off the floor of our Hot Kickboxing studio, you've done something right. All you'll get is a pat on the back because the real reward are the 800 - 1000 calories you just decimated, and all the excess energy you'll be using the rest of the day. 

6) Straight Sexiness - Everyone has their own opinions. You want rock hard abs and that ass that just won't quit? Tell me if you think some fight training for an hour in the heat will deliver it? Rhetorical question. If you eat clean and you train hard, you will get out what you put in. With this new cutting edge class, we capitalize on a classic favorite and add in the heat to blow your mind... and body. 

7) Who's Your Daddy?? - You likely have some stress in your life. If you don't, I salute you. Every day things go wrong and you have no where to turn to let off some steam. Here, it's just another day at the office for you to go haywire. Only this time you are gloved up and ready to tear your opponent a new Louis Vuitton. Bring your baggage and dump it out all at once. You might even find a shoulder to cry on.

Click Here if you are ready to to join our unique fitness classes in Boca Raton.  

Incidence of diabetes reaches epidemic proportions.

The worldwide incidence of people affected with diabetes soars to 382 million people, up from 317 million people in 2012. Even worse, this number doesn't seem to be slowing down. Oh no, in-fact, research suggests that the number of people diagnosed could surge to 592 million people by 2035. That's 55 percent! Death from diabetes is estimated at 5.1 million a year or 1 every 6 seconds. If these numbers tell us anything, it's that WE are clearly  losing the war on diabetes and obesity. I say "we" because most of us know someone who struggles with this disease. I also say "we" because "we" are footing the bill. The American Diabetics Association estimates healthcare costs associated with diagnosed diabetes at 245 billion. That's BILLION with a B. That's a pretty substantial societal and economic burden, not to mention the millions of lives lost from this debilitating disease. In a time where health insurance rates are soaring, I think we can all see the value in controlling the costs associated with this disease.

The majority of  people diagnosed with diabetes are struggling with type 2 diabetes. Type 2 diabetes is a disease in which your body can no longer metabolize sugar effectively, leading to increases in blood sugar levels. Elevated blood sugar levels are associated with a long list of dangerous and life threatening complications, some of which include damage to the heart, eyes, blood vessels, and kidneys. Type 2 diabetes has been clearly associated with lifestyle choices, including lack of exercise and a poor diet. Through exercise our body has a much easier time lowering blood sugar levels. This is why it is imperative that the diagnosed diabetic follows a regular workout routine. For those of you that are currently disease free, I suggest PREVENTION. As Ben Franklin once said, "an ounce of prevention is worth a pound of cure".
Here is a quick list of the things you can do to prevent type 2 diabetes.
1. EXERCISE... That's a big one.
2. Eat a nutrient rich, plant based diet that is high in fiber and low in processed sugars and chemicals.
3. Avoid toxins in your home and environment. Diabetes has also been linked to toxins in our environment!
4. Lose weight or maintain a healthy weight
5. Increase muscle mass! More muscle = decreased risk of diabetes. Muscle eat's up sugar and consequently keeps your blood sugar levels stable.
6. Get regular check ups with your doctor    

Which Supplements Really Work?

We all know that supplements exist, but are they really effective? Most of us like to take a supplement. It makes us feel like we are working towards our goal. It is ammunition to fight the fat, to build muscle, to conquer our invisible enemy: ourselves. Some supplements make radical claims, while others simply don't have the proper levels of active ingredients to truly be worth while. The following breaks down "The Big Three" of the most successful and EFFECTIVE products to add to your gym bag.

CAFFEINE - First off, this is the main ingredient in any pre-workout supplement. It gives you energy, boosts performance, accelerates fat loss and even decreases pain felt during a workout. For the price of a cup of coffee or cheap anhydrous (dehydrated) powder, caffeine is about as cheap and effective as you can get. Just be sure to use it primarily on training days and decrease usage after a few weeks as you can adapt to it. 

CREATINE - The main benefits are decreased recovery periods between sets and workouts. Energy sources used by the muscles for high intensity exercise are replenished faster when extra creatine is present. This supplement also increases muscle cell volumization and can also improve brain function and bone healing. 

WHEY PROTEIN - The ideal form you should look for is whey protein ISOLATE. This means it is filtered of most if not all the lactose, fat and cholesterol. It should be 90% or higher in terms of purity per scoop. Proteins are the building blocks of muscles and will be responsible in aiding the repair and rebuilding of those soft tissues. Of course, eggs, fish and other sources are beneficial to the human body, whey protein isolate can be an easy and affordable supplement to absorb quickly after workouts when you are unable to have a full meal. 

When choosing a supplement, be sure to read the ingredients and the entire label. See what you are paying for. Look at the volume of the scoop and the active ingredients, see if you are paying for product or extra fillers. Also be sure to avoid supplements with artificial flavors and colorings which can be detrimental to your health. Above all, your food intake should be on point, otherwise supplements will just be smoke and mirrors. Food is always the base of your progress, so focus on that first, the supplements can give you that extra boost to reach the next level.

Happy Halloween: The Buzz Killington Edition

On this day you shall rejoice and party. You shall consume treats of various sizes and shapes, tastes and textures. I want you to enjoy, to cheat on everything you have been working so hard on. I want you to eat as much filth as you possibly can, recklessly and excessively. Pig out until your belt rips off, until your stomach aches and your head breaks out with beads of sweat. I want you to eat that candy. I'm BEGGING you to eat that candy...but first, check out what is in it. (Scarier than ghosts)

ARTIFICIAL SWEETENERS: Big surprise. You actually thought that Jolly Rancher was a rectangular blueberry? Not too likely. Culprits such as aspartame and sucralose trick the body and actually still promote obesity. Not to mention aspartame's 167 possible side-effects that you are rolling the dice on every time you put it in your mouth. Be very suspect of anything in a wrapper, box, or has a neon color. 

ARTIFICIAL COLORS: These lovely colors that glow and make your food look like a solid rainbow are linked to asthma, allergies and cancer. Even though common sense could tell you this, studies show that even the colorings in food lead to an increase in hyperactivity. If you are concerned with your child's fake disorder "ADHD", give them exercise and stop feeding them garbage. 

SODIUM BENZOATE: You most likely have read this on your food label and thought nothing of it. Well, in fact it is a preservative that prevents molding on your food. This allows for a longer shelf life of food in the stores while it waits for you to purchase it. Some products have both sodium benzoate AND ascorbic acid (vitamin C) which forms the chemical benzene. The FDA is actually on the ball with this one and officially labels benzene as a cancer causing substance. 

BUTYLATED HYDROXYANISOLE (BHA) and BUTYLATED HYDROXYTOLUENE (BHT): What the heck did I just write? I can barely pronounce it, let alone type it out accurately. These two gems are used to make sure your candy and food that contain fat do not become rancid. BHA is yeast defoaming and BHT preserves food, flavor and color. Some studies show that there are people unable to metabolize these two substances which leads to health complications and increased cancer rates. BHT is banned in England. 

I'm not on the bandwagon of "everything in moderation". It is just one night out of the year, but you know that you and your little ones eat the food collected and purchased for this night for weeks and weeks to come. Poor parenting choices lead to bad habits that form to affect the longevity of our children's lives. If you are going to enjoy your Halloween, do so in severe moderation, and leave the treats for one night, and one night only. 

High or Low Reps?

With Intensity X3 P90X fitness classes, you have the option of manipulating resistance in order to achieve your specific training goal. This ability allows the customization of the program and in essence allow Muscle Confusion to take its course. Variety is what challenges the muscles and demands they adapt to the stress placed upon them. Development such as growth, endurance and overall performance results with consistent training. How does the weight truly effect your muscle progress? How do you know what weight to use to properly "bring it"? Keep reading, and let your mind grow...

Perhaps the most important principle to look at here is that of failure. When training to failure, you are maximizing the muscle's output for that specific amount of resistance (the weight, band, etc used). The quantity of the repetitions that are used to reach this failure point is important and is the factor we need to look at in combination with your weight selection. If you are using a weight that only allows you to obtain 8-12 repetitions, you are performing more of a strength set that will lead to more increases in the SIZE of the muscle fiber. The technical name for this is hypertrophy. Think of each muscle fiber as a straw. Keeping your failure range to 8-12 will increase the area of that straw making the "hole" larger. Increasing the size of each muscle fiber in an entire muscle will make it look larger overall and lead you to buying bigger shirts :)

Flip the coin and select a weight that you are able to perform 20 repetitions, and not a single rep more. This higher range is more of an endurance effect, increasing elements in the muscle tissue such as mitochondrial density (an organelle in the cells that helps utilize oxygen). A better training style for endurance athletes and those looking for less bulk, high repetitions increases blood flow to muscles, demanding construction of more capillaries to handle the increased fluid volume. 

So which is better?

NEITHER!

Both styles of training have their place in P90X, and should be a vital part of your regimen. Here at Intensity X3 we utilize both methods of training to fully develop the muscles and give our team members a well-rounded physique, ready for whatever comes their way. Focusing only on one style of training limits the body's progress, leads to training plateaus, and could even result in injury and/or involution (decreased performance). P90X is specifically designed to utilize these styles of exercise to maximize your potential, limit your injury risk, and avoid "deadly" plateaus that waste your time and inhibit your progress. So get to it, mix it up, and bring your best to the weights... They are waiting for you!

Hidden Sugar: A Sweet Masquerade

Sneaky sneaky sneaky sugar! How did you get in there!?! You should have warned me that you would be in my food. You said you would be on the nutrition label, and I looked, but I didn't see your name. Where were you hiding? You would have fooled me completely but it definitely tasted sweet... so I looked again. Still didn't see your name! Where are you? Did you change your name? Why did you do that? Don't you want me to know that you are there? Or are you purposely trying to hide to trick me?

This could be an awkward but familiar conversation to have inside your head when you are looking at nutrition labels. We know that added sugar is generally not good for us, so we have made a better habit of watching out for it when we are making our purchases. Sometimes, the labels are misleading, listing sugar with other names to soften the blow to the consumer. Lets check out all the alias's that sugar uses to find its way into your food without your knowledge.

Sucrose, Evaporated Cane Juice, Agave Nectar, High Fructose Corn Syrup, Blackstrap Molasses, Fruit, Juice Concentrate, 100% Fruit Juice, Organic Brown Rice Syrup, just some of the names that sugar hides behind on your food label. So how does this affect you?

Added sugar can lead to a number of ailments and illnesses not limited to type II diabetes, high blood pressure, increased LDL cholesterol, and even risk of Alzheimer's disease. Keeping tabs on where it is finding its way onto your plate and into your mouth will limit your risk of falling into the sugar trap. Avoiding such problems may be easier than you think. You just have to CHANGE the way you think.

Next time you are at the supermarket, try purchasing foods WITHOUT nutrition labels on them. This will limit your selections more to fresh fruit and vegetables, and less to those with added chemicals, sugars and colorings. If you do purchase a product in a container or box, look to see if you understand what the label says and what the ingredients really are. If you can't pronounce or comprehend an ingredient, it's a good sign that it should not be in your food. It is truly hard to avoid every bump in the road, but making smarter decisions begins with educating yourself. Take this first step, give it a try.

Hot Yoga in the House

We sure do love us some yoga, but what's with this heat? Yoga is an ancient art that has found popularity world wide, and even more so as a front-runner for popularity in almost every gym. The benefits of yoga, namely flexibility, balance, and restoration, help people recover from daily stress, find physical and mental balance in their lives, and repair from weight training programs. Hot yoga is a current trend of class where the temperature of the room is elevated, increasing sweat production and making it easier for the body to move into the postures. Here are some of the things you can look forward to when taking a hot yoga class.

HEAT: Turn it up!! It won't be overbearing, but can take some getting used to. The room temperature is elevated, significantly hotter than room temperature. Actual temperature varies depending on the class and/or instructor, but you can expect a nice, toasty atmosphere upon entering class. 

SWEAT: What happens when your body is in a hot room? You sweat! This is a normal reaction in order to keep the body at normal temperatures internally. The good thing about sweat is that it is cleansing to the pores, which hydrates the skin and eliminates microscopic junk that settles on it throughout the day. 

FLEXIBILITY: Although you can improve your flexibility with a regular yoga class, it is a fact of life that heat increases the elasticity of objects, your soft tissue (muscles, tendons, ligaments) is no different. With an increase in heat, you will be able to sink into postures in a more effective and perhaps less painful manner. 

WEIGHT LOSS: Excess water weight can be a bane on your figure and health. Often times, especially with a poor diet the body holds onto excess water, creating a bloating effect under the skin. The release of toxins and water during a hot yoga class is a great way to rid yourself of the extra H20.

VARIETY: No true fitness goal can be achieved by only focusing on one form of training. Hot yoga is a great addition to any fitness program to teach the body to move under different circumstances. This new stress gives the body an opportunity to develop and grow in a new way, which is always beneficial. The art and spirituality of the practice does not change, only the surroundings, which can only help you take your physical prowess to the next level. 

Are You REALLY Doing P90X?

P90X is an intense, 7 day per week program involving a rotation of resistance workouts with cardiovascular, flexibility and neuromuscular conditioning days. It is not so much a workout as it is a lifestyle commitment, relying on the individual to make the necessary sacrifices to see the program through. Each day is designed specifically to target certain aspects of fitness conditioning to optimally stimulate the body with and increase in muscle size, accelerated fat mobilization (loss) and improved cardiovascular health and performance. Someone looking at the overall program may ask themselves, "Which workout is the most important?" The true answer is ALL of them, but lets look at the groupings and break down the benefits of each.

RESISTANCE: Workouts that include Chest and Back, Back and Biceps, Shoulders and Arms, to name a few. Designed to stimulate hypertrophy (muscle growth) of the muscle fibers which as a result, increases fat metabolism, and protein synthesis (muscle creation), thus getting you that "tone" and definition you are looking for. The strength gained from these workouts will help your daily activities by giving your body the ability to create more force needed for lifting, carrying, and pushing objects.

CARDIO: Cardio X, Plyo X, and Kenpo X are all components of the cardiovascular aspect of P90X. Our program here at Intensity X3 utilizes INSANITY for the cardio component, but the goals are the same. Increase capillary density in the muscle tissue which helps deliver oxygen and eliminate waste. This improves heart health, helps reduce risk of heart disease by lowering blood cholesterol, blood pressure and resting and exercise heart rates.

FLEXIBILITY and MOBILITY: Yoga X. Yoga X. Yoga X. Our yoga program here at Intensity X3 builds upon the principles set up with P90X Yoga X and takes it to the next level. Varied classes allow for members to improve flexibility, range of motion in the joints and heal faster between workouts. Very likely the most important workout we offer, Yoga X delivers on all levels of your fitness and is an ESSENTIAL aspect of your training.

GMO's Go Home?

GMO. It's not just a fancy nickname farmers use for their crops. It is a description of the TYPE of crop they are generating. A Genetically Modified Organism (GMO) is based on the principle of actually altering the genetic material of the organism's genome. Genetic material may be added, taken away, or simply rearranged to get the desired effect. This process has come into strong question by many groups because of the health potential this puts on the human species. Unnatural foods are being consumed at a rate never before seen in our history and the long-term effects are unknown. We look deeper into the issue to use logic to separate fact from fiction.

Recombinant DNA is when the genetic material is restructured, with new components added to the organisms original strand. What results is a transgenic organism, one that has a new genetic makeup, one that may behave differently than the original. If the transgenic organism is a plant, it may have a new color, or a resistance to harsh environmental conditions. Although this could help develop crops in areas where farming is difficult, debates have arisen on the safety of these for long term consumption. One area of concern is that of "horizontal gene transfer". This possibility is that the recombinant DNA from the plant is transferred into the organ tissue of the animal that is feeding on it. Studies have not yet shown this to be a major concern, however research is relatively new, and limited.

Most commonly seen is the "antibiotic resistance gene", which is used to increase resilience of crops to microorganisms. If the designed DNA of the plant were transferred to the bacteria feeding on it, there is the possibility that a "superbug", impervious to such antibiotics might result. One study from 2004 tested to see if the transgene from genetically modified soy would transfer to natural intestinal bacteria in the human body. Researchers concluded that gene transfer did not occur during the testing, although more research is likely to be looked upon as these foods become more prevalent in the world palate.

The Food and Drug Administration (FDA), does not require labeling of genetically engineered (GE) foods, which has raised eyebrows, considering that the product has been changed. Without knowing long-term consequences, some argue people should have the right to know if their food has been altered genetically. Many countries in Europe have GMO bans on products. The United States has not issued regulations, although pressure is increasing on the subject.

Simple research can tell you which foods found in your local market are likely to be genetically engineered. If you decide to consume those foods, at least you are making an educated, calculated decision on your health. Besides, it's your body, you have the right to eat what you want. One thing that can be stated confidently: Until we have better research, and long-term findings, the safety of such foods are unknown and should at minimum be labeled for consumer safety and decision making.

Foods to Eat Organic

The debate continues with organic vs. conventional foods. What is not under debate are the pesticides used to mass produce conventional produce. In order to feed the ever growing population, crops need to be almost submerged in poisons that kill off all insects and bacteria so the growth rate and crop yield remains high. Some foods do not need as much of these chemicals as they are not targeted by our buggy little neighbors. Others, however, would not be seen on our store shelves in such quantities without the use of these toxic sprays. Here are a few foods that you should look to buy organic to minimize ingesting these dangerous pesticides.

APPLES: On average, more than 40 different pesticides have been found on apples. As a result, the pesticide residue is also found in apple sauce and apple juice. Although peeling the apple may reduce your risk of ingesting the pesticides, many of the best nutrients are in the skin. Your best option, purchase organic whenever possible and wash thoroughly. 

CELERY: Organic celery can be found in your local supermarket, such as Florida chain Publix. USDA testing has resulted in a find of more than 60 different pesticides. You can also diverge into broccoli or kale to reduce your toxic exposure if organic celery can't be on your menu. 

GRAPES: Are you a fan of grapes? We are too! We are NOT a fan of the over 30 pesticides found on most grapes. This delicious fruit can be found organic at a premium, but if you can afford it, it may just save you health concerns down the road. Wine anyone?....

POTATOES: A classic staple food. Inexpensive and a tasty compliment to most meals. Unfortunately it is the home to more than 35 pesticides according to USDA testing. Try your hand with sweet potatoes. This alternative is high in fiber, vitamin A and other micronutrients. You also have a much smaller chance of finding pesticide residue. 

We know that organic foods often times come at a price. As the nation becomes more unhealthy, the organic industry is capitalizing in the market with high prices. It is also because organic foods are more difficult to grow and require more attention because many mainstream pesticides are not used. When possible, look to organics for those foods with the highest presence of pesticides. This way you can minimize your exposure to these substances while keeping the most change in your pocket. 

Eat Your Food - RAW

Raw food is becoming more "popular" with the current health and fitness trends. Everyone is trying to eat healthier, leaning towards organic produce and more fruits and vegetables. Although popularity and "trendiness" aside, raw food is the natural way to eat since the beginning of time. We are made up of what we eat, and avoiding not only processed foods, but overcooked ones as well, will improve our health and quality of life. 

When we cook foods, we are adding a heat source that is increasing molecular activity that changes the composition of the nutrients in the product. Cooking in many ways kills the living properties in the food. These properties are enzymes, vitamins, minerals, and proteins that are altered in a way that is not natural for them. Many foods lose their nutritional value because of these changes due to the heat that is applied during the cooking process. Processed foods have little to NO nutritional value at all due to the heat, filtering, and added chemicals that are part of the preparation and storage strategy. This is one of the reasons these products can sit on a shelf for months on end and still taste "fresh".

Being exposed to this knowledge is only a fraction of the battle. It is overwhelming and perhaps too much to ask to convert to eating a largely raw diet. A start is a start, and making those first moves to consume more of a raw based food source will benefit your body immediately. Fruits, vegetables, nuts and seeds are portable and ready to go. Challenge yourself to a week on an all raw diet and see how your body responds and changes to the new influx of healthy food. Drink lots of water, get plenty of sleep, and take the first step in cleaning out your system from years of poisonous food!

5 Benefits of Bananas

Bananas are both delicious and nutritious. Of all the food you could be eating, bananas are an effective way to help your body get the elements it needs to reach your fitness goals. Some of these benefits you may have heard of, but others might shake up the negative thoughts you may have about this classic yellow peeled fruit.

1) Improving Vision - People that eat 3 servings of fruit per day according to a study in the Archives of Opthamology in 2004, are unlikely to develop macular degeneration. Not your average reason to eat bananas, but eyesight is very important or you may choose the wrong weight for your dumbbells. 

2) Digestion - This fruit protects the digestive tract by suppressing acids. This will improve symptoms from heartburn as well as defend against ulcers. The fiber content of bananas also contributes to regular bowel movements which reduces risk for diseases such as colon cancer. 

3) Energy and Mood - Bananas have high levels of potassium, which as an electrolyte, increases energy naturally in the body. Tryptophan, serotonin and norepinephrine are all found in bananas which naturally prevents depression and increases feelings of well-being. Vitamin B6 is also present which prevents against mood swings and irritability. So if you're feeling cranky, grab a banana!

4) Bone Strength - Fructooligosaccharides, a prebiotic element that promotes good bacteria in the digestive system can help with calcium absorption. As the fructooligosaccharides ferment in the digestive system, they increase calcium absorption which in turn leads to stronger, healthier bones. 

5) No Muss No Fuss - Bananas are amazingly portable, making them the ideal snack between meals. Perfect for a post-workout recovery food as well as a pre-workout boost, bananas are appropriate throughout the day. Especially for those that are on the move with busy schedules, bananas are an ideal choice to throw in a gym bag or the front seat of your car to keep you healthy and satisfied 24-7.

BPA Linked to Child Obesity and Diabetes

Obesity rates in children have gone through the roof in recent years. There are many factors causing this trend, but there is one specifically that is making its way into the spotlight. Bisphenol A (BPA) is a man-made carbon-based synthetic compound used commonly in plastics such as bottles, food and beverage cans, even sports equipment. It is linked to hormone issues as it can mimic estrogen which causes negative health effects in humans. Studies are widespread, some showing greater risk of health concerns, while others show that the levels of BPA in these consumer materials are not substantial enough to pose a risk. New research has emerged that leans towards avoiding such chemicals in your products all together.

Researchers found that byproducts of some of these chemicals are linked to an increased risk of insulin resistance among teens. BPA specificaly was linked to obesity in teenagers and young adults. With one in six children and teenagers obese in the United States, this raises great concern over the safety of these products. 

Certain precautions can be taken, for example, not washing plastic containers in the dishwasher, and throwing away containers that are scratched and/or damaged. These are signs that the material may be leeching into the food when stored inside the container. Studies are not definitive, likely because massive conglomerates that benefit from using such chemicals have such great stake in the market. Research is ongoing, and has led to the U.S. Food and Drug Administration (FDA) banning BPA from baby bottles, although there is currently no motion to increase the spread of the ban. There are no other regulations at this time for such chemicals in food products. Are you aware what your children are eating?

GMO Crops Increase Pesticide Usage

Genetically Modified Organisms (GMOs) were introduced in the mid 1990's to the American food supply to combat bacteria and insects damaging crops. The genetic makeup of food was altered to resist fungus and other organisms from destroying the crop, like a self-made pesticide. One of the major issues that goes largely unknown, is the continued prevalence of herbicides and pesticides despite the growing usage of GMO foods.

According to a report from Charles Benbrook at the Center for Sustaining Agriculture and Natural Resources at Washington State University, pesticide use has increased by approximately 40 million pounds since the initial introduction of GMOs. The claim that the need for pesticides would decrease with the integration of GMOs, is unfounded and apparently quite the contrary.

When a GMO crop is introduced to a region, there may be initial declines in damage to the crop. However, over time, insect populations have adapted resiliency to the toxins found in GMO crops. This being the case, a larger quantity of insecticides are required to overcome infestations. These older insecticides are higher risk and in larger quantities are endlessly more harmful than they used to be. This, as a result of a modified plant that was designed to be "an improvement" over the classic crop.

GMO products are supposed to be an assistance in the fight against insects and weeds that can damage crops on a large scale. Pesticides and herbicides have been prevalent in American agriculture for decades, although not at these levels. Health risks posed by GMO crops themselves are under debate currently, but pesticide exposure has been shown to affect the nervous system and even mimic hormones causing reproductive damage and even cancer. The adverse reaction to the increased use of such products in the American food market has yet to be seen, but initial evidence shows that more is not always better.

Your P90X and INSANITY program in 5 easy steps

It is not so simple as just showing up to your P90X & INSANITY fitness classes. Jumping in head first without preparation might seem like a great way to jump start your body, but there are certain things you need to account for in order to get the most out of your program. Here at IntensityX3, we make sure you tackle these components out of the gate to keep you engaged, motivated and on track to your ultimate fitness goals. The following are the essentials in getting your program off on the right foot.

#1 - Before and After Pictures - A very commonly over-looked act is the pictures taken BEFORE you begin training. People love their "after" pictures of course, but often feel embarrassed and self-conscious about taking a "before" picture. This is best done in the privacy of your own home, either a self-shot in the mirror or from a friend/partner. In our client handbook you will find details on how to take your pictures, and you can hold onto these, taking progress pictures every 30 days. The best feeling is looking back and seeing your progress which will motivate you to push harder and stronger to the finish line.

#2 - Measurements - Visual progress doesn't always come as quickly as we would hope. It usually takes a couple weeks for the body to adjust and begin to steamroll with physical changes. You will still be making progress, yet the naked eye can't always pick up on this progress easily. You are used to looking in the mirror on a daily basis and may not notice subtle changes your body is going through. Using the measurement technique is a great way to see these changes and keep you accountable to your training. Please visit the client handbook on our member page for details on how to take your measurements at the start of your P90X and INSANITY fitness program.

#3 - Nutrition Plan - The best way to attack any project is to have a plan. To set your fitness plan in motion you need to start where it counts. NUTRITION. This is the crutch most people have when it comes to seeing the results they desire. Your P90X and INSANITY fitness program is only as good as what you are eating to refuel your workouts. You literally ARE what you eat, and eating garbage will lead to lackluster training sessions and stagnant results. Refer to the P90X and INSANITY nutrition guides on your member page for the details on caloric intake, shopping selection and nutrient timing. These resources give you everything you need to attack this program and destroy unwanted body fat.

#4 - FIT TEST - If you have followed the above instructions, you are ready to gear up and get started. Our P90X and INSANITY fit test measures your starting performance before you even begin your training. What better way to see how you have improved than to see where you started? In your client handbook on the member page, you will see the fit test mapped out for you. If you begin this program after our class fit test, you have the ability to track your initial performance in your very own home. It is very important to measure these facets as this program is performance based and will vastly improve all areas of your fitness. One of the strongest motivators for continuing training is seeing those numbers increase. You will absolutely love your improvements when attending regular P90X and INSANITY fitness classes so take the time to do your fit test before day one.

#5 - ACCOUNTABILITY - IntensityX3 holds you accountable for your results. Will we help you? Absolutely! You are not in this battle alone. This is a group of people motivated to bring your goals to fruition. With our private members page, nutrition guides, educational articles and videos, you are exposed to exactly the type of camaraderie missing from run-of-the-mill fitness classes. The best way to seed results is to show up and gives 100%. Our infrastructure ensures that even when you aren't in class, you are receiving the support you need to reach your goals.

Is P90X & INSANITY Enough?

You love working out. The burning, the soreness, the exhaustion after your training. You feel so energized and alive that you want to keep going. You want to do more to accelerate your results. More is better, right? Adding more cardio and two-a-day training should incinerate fat faster and more efficiently shouldn't it? Well, in most cases with intense training, less is more. And when I say more, I mean more EFFECTIVE. Here are 5 reasons why:

1) Decreased recovery time - When you work out, your body is broken down. Small tears in the muscle fibers need to be repaired, and energy stores need to be replenished. With intense training this recovery period is essential and working out before healing will increase your risk of injury.

2) Dehydration: Simply drinking water does not mean your muscles are receiving all they need. Extra training increases body temperature which requires extra fluids. This takes time to absorb and can lead to dehydration in tissues that need water most for recovery. Chances are, you won't drink as much or as often as you should for perfect health. This may lead to prolonged soreness, muscle injury, or heat exhaustion/stroke.

3) Decreased progress - Over-stressing the nervous and physical systems of the body may lead to a decline in fat loss and strength. The last thing you want is to stop seeing results. Training too often will "scare" your body into holding onto extra energy for healing. This extra energy is the fat you are trying so hard to shed.

4) Muscle loss - Yes, you can lose muscle mass from exercising too much. During training, a hormone (cortisol) is released into the blood, designed to breakdown muscle sugar for energy. With exercise occurring more than once per day, or when training on days that SHOULD be for rest, cortisol levels in the blood stay elevated. This results in continued muscle breakdown and therefore less fat loss.

5) Overtraining - Physiological symptoms such as chronic fatigue, ongoing soreness, decreased performance, depression, loss of appetite are some of the outcomes of overtraining. Be aware of your body and recover as much as possible as this is when you improve and heal.

To ensure these set-backs do not happen, take the rest days in your P90X and INSANITY program seriously. Train once per day and push yourself hard during that time. Sometimes you FEEL like you can do more physically. Really, it is simply a mental benefit of exercise - increased blood flow and oxygen to the brain. Your P90X personal trainer is aware of these issues, which is why rest periods and a variety of workouts is present every week. Abide by the program, focus on nutrition, and enjoy your continued progress.

Eggs For All

If you need a quick protein source and don’t have a lot of time, look no further than your local hen house to satisfy your needs. A perfect protein in nature, the egg is a healthy source of protein, fats and a great sources of various vitamins. A cost effective protein source does not have to come in powder form. Take a few minutes out of your day and take advantage of this easily accessible food to clean up your nutrition plan and get you ripped this month.

Each egg has on average of 6 grams of protein. We are talking about a WHOLE egg. The days of the egg white are over. The vast majority of the nutrients in an egg are in the yolk. The classic mindset that the yolk will increase blood cholesterol has been repeatedly shown by the medical community to NOT be the case. Most of the issues with heart disease and diabetes comes from consuming processed foods. If you have hereditary high cholesterol, you should consult with your physician before consuming large quantities of eggs, however it is unlikely that when combined with an exercise program egg consumption will increase LDL (bad) cholesterol. In fact, according to a study in the Journal of the American Medical Association, "consumption of eggs instead of carbohydrate-rich foods may raise high-density lipoprotein (HDL/good cholesterol) levels and decrease blood glycemic and insulinemic responses."

Egg yolks are also a source of one of the highest levels of choline, a B-complex vitamin. Choline is associated with improved neurological function and reducing cellular inflammation. In addition to choline, eggs are also high in sulfur, which is a nutrient important for liver function as well as collagen and keratin production. This results in strong  nails, shiny hair and  glowing skin, perfect to compliment your shredded physique! Of course, when consuming a lower calorie diet, you may wish to avoid excess calories from the yolk. Consuming just the egg whites is a great source of lean protein as it is the easiest absorbable source for the human body.

Various preparation methods also make the egg a convenient food source. Hard-boiled eggs are a portable, easily consumed food on the go. Eggs also make for a delicious meal at all hours, cooked stove-top sunny-side up, over-easy, scrambled, or an omelette with your favorite vegetables. When designing your nutrition plan for the week, don’t neglect the simplicity right under your nose. Eggs to cut, eggs for size, eggs for everyone!

4 Tips To Overcome Cravings and Binge Eating

So, you've decided to start a healthy diet plan. Eating healthy aka "eating for fuel, not pleasure" is definitely challenging in the beginning, especially since you are most likely accustomed to salt and to sugar, and we all know that eating without these condiments is no walk in the park. It's no surprise that eating healthy is challenging for most people and it's easy for the inexperienced dieter to fall of the wagon and binge eat the least healthiest item in the fridge. Ice cream, perhaps? These cravings and urges to binge are no different then a recovering drug addicts urge to use drugs again. The difference is that your drug is delicious food and you have to eat every day, so avoiding food like an alcoholic avoids beer isn't going to work. The most important thing is learning how to deal with these urges to binge and to develop some effective strategies to combat the desire to "pig out".

Here are 4 tips to overcome the cravings associated with dieting:

1. Space out your meals into 5 smaller meals throughout the day. It's a lot easier to binge eat when it's 8 pm and you haven't had a bite to eat since 7 am. By consistently eating small meals throughout the day, you are WAY less likely to be so hungry that you end up eating out of control. 
2. Certain foods you may feel you just can't live without. Ice cream, perhaps? The best thing to do is identify a healthy substitute. For ice cream, I blend frozen strawberries and blueberries with 2oz of water to make sorbet. add stevia  for sweetness. If you like something a little more like vanilla ice cream, you can use frozen bananas and vanilla extract. Like chocolate? Throw in some cocoa powder and voila, delicious guilt free sorbet. 
3. Plan your meals in advance. If you fail to plan, plan to fail! If you know you are going to be in Miami all day, then you better make sure to pack food for the day. That could certainly turn into fast food run if you aren't prepared.
4. Keep motivated! The best thing to do is put up your meal plan on the fridge next to a picture of the body you want. This will keep your eye on the prize every time you go to open the fridge. 

For more information about IntensityX3 and our P90X and INSANITY fitness classes, personal training and boot camps in Boca Raton, go to www.intensityx3.com 

Eat More, Lose More

You eat healthy for the most part and your water intake is on point, but, you still can’t lose weight. You have been stagnant, remaining at your current weight for longer than you care to remember. What could be the issue? Most likely you subscribe to the belief that you must eat very little to lose weight, also known as a calorie restricted diet, or, as we like to call it; starving yourself. You most likely only eat one or two meals a day, and almost always skip breakfast. You've heard it before but just can’t get your mind around the fact that you need to eat several small meals a day to lose the excess weight. You my fitness friend, are in denial.


The primary issue is that with a calorie restricted diet is that your body will burn both fat and muscle to meet its caloric demands. Since muscle burns more calories at rest than fat, chances are your body will eat up it’s own muscle tissue before the fat cells. So you lose weight initially, but in reality you’ve lost muscle and fat, not just fat alone. By losing muscle you’ve decreased your metabolism and you will eventually gain the weight back and then some. Let’s look at a simple math equation that will help you to visualize the issue.

You eat one or two small healthy meals a day. You lose 10 lbs and you are excited about that.

Lets break down the number, shall we?

With calorie restricted diets, you generally lose fat and muscle in an equivalent ratio, about 50/50. So.... 

Out of your 10lbs of weight loss, 5lbs is fat and 5 lbs is muscle, which equals a total weight loss of 10 lbs.

So what’s the big deal? By losing muscle you have effectively decreased your metabolism by ~200 calories per day. That’s 73,000 calories per year that your body will no longer burn which is the equivalent of 21 lbs of fat.  Your body will also respond by going into “starvation mode” which can further decrease metabolism by upwards of 40%. Obviously you can’t maintain a starvation type diet for too long, so what happens when you enter back into the real world? You start eating a normal amount of food and since your metabolism is ice cold and barely moving, you gain the 10 lbs back plus another 5 lbs faster than you lost it.

So, lets look at the 15lbs you just gained back. How much of the 15lbs do you think is muscle? If you guessed ZERO then you’d be correct! So you gain the weight back but this time it’s all fat and water weight and you are still missing 5 lbs of muscle. Even if you only gained 10 lbs back and were at the exact same weight you started, your body fat percentage has effectively gone up. Take a look.

Example:
starting weight 150 lbs @25% body fat
body fat = 37.5 lbs
lean weight = 112.5 lbs

After calorie restriction
140 lbs @24% body fat (you lost 10lbs but only 1% body fat! Thats because you lost MUSCLE)
body fat = 33.5 lbs
lean weight = 108.5 lb

After weight is gained back
150 lbs
body fat = 43.5 lbs
lean weight = 108.5 ( muscle didn’t come back)
body fat percentage: 28%!!!

Same body weight you started, but now you're at 28% body fat with a slower metabolism.. Does this sound like a good strategy for weight loss? Probably not.This starvation roller coaster is GUARANTEED to make you bigger and fatter than you have ever been before.

A nutrition plan broken down into smaller meals throughout the day is most effective to ensure the preservation of lean muscle, increased metabolism and maximizes nutrient absorption. Focus your effort on small meals and snacks, easy to prepare, portable and low maintenance to consume. Messy meals that force excess preparation may discourage you. Of course start with BREAKFAST, and follow through roughly every 2-3 hours with a small meal. This could range in size from a piece or two of fruit, a smoothie, to even an egg with a piece of toast. You may integrate larger meals during the day but keeping the calories more evenly dispersed will do the following:

- Deliver consistent nutrients to active bodies
- Increase parasympathetic (digestive) caloric burn
- Improve ease of preparation
- Minimize bloating and “fullness”
- Reduce late-night cravings
- Increase and help to maintain lean muscle tissue


Okay, so stuffing your face with hot dogs isn't what we are suggesting, but it did get you to click on the link.