Thursday, January 8, 2015

What is the Beachbody Challenge?

Cucumber Salad

An easy salad to serve with grilled chicken or steak for supper or on a bed of greens for a satisfying lunch. Substitute white beans or chickpeas for the black-eyed peas if you prefer. Perfect for these hot, Summer days. So refreshing, so healthy, so good!


3 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
2 teaspoons chopped fresh oregano, or 1 teaspoon dried
Freshly ground pepper to taste
4 cups peeled and diced cucumbers
1 14-ounce can black-eyed peas, rinsed
2/3 cup diced red bell pepper
1/2 cup crumbled feta cheese
1/4 cup slivered red onion
2 tablespoons chopped black olives


Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled

Body Beast


30 minutes. INSANE results.

Independent Team Beachbody Coaching Opportunity

Hi, I am Coach Darlene Cook, and have been a Team Beachbody Coach since January of 2010. I have been a very successful Coach, and I am here to help you also see success. I have been able to fire my old boss, was a School Teacher, now I am successfully working as a Team Beachbody Coach, while helping others get fit, both finacially and physical. Call me direct at 513-748-3635 if you have questions, or email me at I am here to help get you going!

Thanks, and let's talk about your future! I took the chance, and changed my life for the better!


Darlene Cook

Body Beast

Over the past couple weeks I have become pretty well acquainted with Mr. Isreal, Sagi Kalev, and his amazing program Body Beast. I have been sampling the various workouts to give you a good review and overview of what to expect from the Beast. As I am writing this, we have a long list of individuals taking the Body Beast Challenge. This is going to be a one of a kind experience. Wearing out my dog, as I am at it all day, reviewing this new program, and helping others get going!

I’ve got the BEAST on my mind so much that nearly everything I say these days has a “Beast” or “Beastly” thrown in for good measure (“That was a Beastly dinner”.). Anyways, let’s get to my review.

I couldn’t be happier or more pumped about these workouts. They are straight to the point and all about lifting BIG to get BIG. The first thing I noticed was how brief the warm ups and cool downs are. Sagi gets right to business, spends only the time he needs and then we go straight to the weights. The routines are pretty complex. The varying set types could be hard to follow but the on screen cues and guides make it really easy. The workouts are fast too!

They key to building hypertrophy NATURALLY is to increase your body’s own testosterone and stimulate muscle growth with quick, yet intense, types of targeted muscle building. Sagi has mastered that, as a long term advocate of natural bodybuilding. He’s coined the term “Dynamic Set Training” for his technique, which uses multiple sets, progressive sets, drop sets, supersets, etc., in combination with each other, to pre-fatigue the muscles, and then hammer them into submission! There are some great big Giant sets where you hit three lifts, back to back to back. It is amazing how much time under tension your muscles experience.

That is the key to growth, not just a large stimulus from a huge weight, but the cumulative time under tension. The pump you get from the workouts is second to none. You’ll be feeling Beastly after a single workout for sure. The workouts are a little shorter too (30-50 minute averages), mainly due to the abbreviated warm up and cool down. It is almost all lifting! The BUILD phase has multi-body part days (Chest/Tris day, Back/Bis day, and Shoulders Day), where as the BULK phase hits each muscle group individually (Chest day, Back day, Shoulders day, Arms day). The final BEAST phase is a combination of lift days and incorporates some cardio to help you lean out a bit.
The Nutrition Plan

“If you want to put it on, you’ve got to put it in! You can’t build muscle out of nothing” — Sagi K.

To be a Beast you need to eat like a Beast. The nutrition plan in the Book of Beast is very well done. It lays out clear calculations to find your caloric need for bulking. You reassess after the BUILD phase to meet the caloric needs of your new mass. At the end of the BULK phase you transition to a slight deficit (depending on your BF%) for the BEAST phase. This allows you to cut for the final 3-4 weeks to lean out and expose a little more of your Beastly gains.

The macro-nutrient breakdowns for the BUILD and BULK phase are the same 25% protein, 50% carbs, and 25% fats. Your caloric need is figured off of your lean body mass (LBM), resting metabolic rate (RMR), daily activity, workout activity (calories to maintain weight) and a 20% surplus. For the final BEAST phase, you transition to a more standard 40% protein, 30% carbs, and 30% fats. That is very pretty close to Fat Shredder. There is a portion plan for Body Beast, much like P90X and X2.

It is important though to note the different categories of foods that you should try to get in a day. Even if you are tracking and not using a portion plan, making sure you get a variety of foods will give you the best results.You need to stay on Shakeology to make sure you have all my vitamins and minerals covered. For a lot of guys and gals, you may need an extra shake and liquid calories to be able to hit your budgets. Don’t be afraid of this, just track everything!

This could have easily gone in the Nutrition Plan section. The Beast’s Supplements in part help you hit your marks for the bulking diet. The Base Shake and the Fuel Shot are both to be used to help you hit your budgets for protein and carbs. MAX Creatine and Super Suma are both more along the lines of true supplements to your diet. Let’s look at all four.

Base Shake – this is a all natural, flavorless whey protein. It is used in the Book of the Beast for post workout mainly, but you can add it to meals/shakes to increase your protein intake. It has 18g of protein per serving.

Fuel Shot – this supplement is a carbohydrate blend. It mixes both dextrose and maltodextrin. Both of those are very simple carbs. They are high on the glycemic index and will spike your blood sugar. But isn’t that bad? No post workout! That is the perfect time. You just crushed your workouts and have used up a lot of your glycogen stores. It is time to replenish them. The release of insulin to blunt the rising blood sugar will pull more nutrients and amino acids (from the massive amounts of protein you’ve been eating) into your muscles. This will fuel protein synthesis and muscle growth/recovery.

MAX Creatine – Plain and simple, you get high-grade pure creatine monohydrate—without fillers, preservatives, or untested ingredients. I’ve written a lot about creatine, so if you need a refresher..

Super Suma – I don’t have experience with this product.. I know what I have heard from Beachbody, “Super Suma is made from suma root (“Brazilian ginseng”) and contains Beachbody’s exclusive plant-based enzyme system for enhanced benefits. Use daily to help amp up muscle strength, size, and endurance.” The fact that Suma will trigger false positive results on steroid tests says a lot about how this product (which is totally natural, from the suma root plant) might be very effective. It’s not a steroid, but a plant sterol. However, our current steroid testing protocols are not advanced enough to differentiate between sterols and steroids. So if you are an athlete or military person who might be tested for performance enhancing drugs, stay away from the suma. For the rest of us, I say BEAST UP!! LOL!

So if you’ve thought you are a hard gainer, or that it’s tough for you to put on the kind of mass you desire, here’s what Sagi says to you =
“You are NOT a hard gainer. You just haven’t done the right program … YET!”. — Sagi
Beast Up!

Monday, January 5, 2015

Coach Success Stories

Detox Salad

Fuel your body with this salad packed with broccoli, kale, and other nutrient-rich foods.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

4 tsp. extra-virgin olive oil
1 Tbsp. unfiltered raw cider vinegar
2 Tbsp. fresh lemon juice
1 tsp. pure maple syrup
2 tsp. grated fresh ginger
1 pinch Himalayan salt (or sea salt)
2 cups chopped kale
½ cup chopped cauliflower
½ cup chopped broccoli
½ cup chopped cabbage
½ cup chopped fresh cilantro

1. Combine oil, vinegar, lemon juice, maple syrup, ginger, and salt in a small bowl; whisk to blend. Set aside.
2. Combine kale, cauliflower, broccoli, cabbage, and cilantro in a large bowl; mix well.
3. Drizzle cabbage mixture with dressing; toss gently to blend.

Nutritional Information (per serving):

Calories: 295

Fat: 19 g

Saturated Fat: 3 g

Cholesterol: 0 mg

Sodium: 361 mg

Carbohydrate: 29 g

Fiber: 6 g

Sugar: 8 g

Protein: 8 g

P90X/P90X2 Portions (per serving)

1 snack

1 fruit

Body Beast Portions (per serving)

1 protein liquid

2 fruits

Can Stress Make You Fat

By Denis Faye

Stress and poor eating go hand in hand. A hectic lifestyle can leave you with little free time and plenty of exhaustion. For thousands of overworked, under-relaxed Americans, grabbing a quick burger at McGreasy's and skipping yoga class doesn't seem like a choice. It feels like a survival necessity.

It's all about hormones . . .

But in truth, the problem goes beyond how a few (hundred) extra calories can impact your gut. Your bodily functions are regulated by chemicals called hormones—and hormones are regulated by a series of glands throughout your body known as your endocrine system. These glands don't work independently. Much like a government, a soufflé recipe, or a John Irving novel, they're all interconnected and if one part is impacted, it can cause a cascade of health issues, including weight gain.

For example, for most of us, stress prevents you from sleeping well. This is a problem because this stimulates production of a hormone called ghrelin, which tells you to eat and decreases the levels of the hormone leptin, which tells you to stop eating. In other words, when you don't get your 7 to 8 hours of sleep, your hormones send signals to your brain to eat more.

Why are those bad ol' hormones beating you while you're down? Probably because, in primitive times, we didn't sacrifice sleep so that we could sit at a desk for an extra 4 hours or watch an entire season of The Walking Dead in one sitting. Instead, when we didn't sleep, it meant we were on a 24-hour buffalo hunt or our cave had been flooded in the middle of the night so we were seeking shelter. In these situations, we needed to eat more because we needed energy for these demanding tasks.

. . . especially cortisol.
But that's just a small example of how stress can make you fat. The much larger issue has to do with your stress hormones, particularly everyone's favorite biological bugbear, cortisol.

Man with Head on TableWhen thrown into a "fight or flight" situation, your endocrine system adapts by jacking your brain with adrenaline (aka epinephrine) in an effort to marshal all your bodily functions into solving the problem at hand. Blood flow to your brain increases to sharpen your wits. Blood is also sent to your extremities so that you can fight your way out of the situation or run away. (Contrary to the title, humans can't actually "fly" in stressful situation, although that would be cool.) To pump all this blood around, your heart beats harder and you breathe harder so that you're getting plenty of oxygen.

But if you remained in this state too long, you'd probably have a heart attack, so the next thing your body does is release noradrenaline into your system to normalize things and flush the excess hormones from your system (this is why people sweat in stressful situations). Then, if the issue isn't completely resolved, the body releases a separate hormone to cope with prolonged stress: cortisol.

When it's doing what it's supposed to do, cortisol is great. It keeps you ready for action. It raises your blood pressure, elevates blood sugar, and diverts energy from other tasks to whatever is mission critical (healing, for example).

But it tears up your body in order to do this. To keep blood pressure up, it retains sodium in your cells. (Oh, hey there, water weight!) To keep blood sugar up, it breaks down lean body mass (muscle). And when it diverts energy, less immediately critical systems, such as digestion, are impaired. What's more, this whole process depletes micronutrients like crazy.
Chronic stress can make you fat in a number of ways. Faulty digestion means you don't absorb nutrients as well, which can also influence your ability to exercise. (I know claiming that cortisol inhibits your ability to exercise sounds contradictory considering its raison d'être is to make you battle ready, but remember that cortisol was never intended for months or years of use—or abuse.)

Person Squeezing StomachWant a more direct link? A study in the journal Psychoneuroendocrinology showed that cortisol increased women's desire to eat foods high in sugar and fat. So if you're stressed and you don't sleep, it means that your poor willpower is being hit from all sides by ghrelin and cortisol.1

Even if you can resist those late night fridge raids, you're still at risk. A study in the journal Psychosomatic Medicine showed that excess cortisol directly contributed to visceral adipose tissue around your stomach and intestines (aka "belly fat") because the enzyme 11 beta-hydroxysteroid dehydrogenase that is used to convert inactive cortisol to active cortisol is found in higher concentrations in visceral fat. Visceral fat is associated with increased risk of diabetes and cardiovascular disease. So, cortisol might not make you fatter, but it can give you a beer belly—and potentially, a heart attack.2

What you can do about cortisol

There are supplements out there that claim they can combat cortisol, but they don't work. There are also adaptogens and antioxidants, which are great for fighting some stress-related issues, but they haven't been proven to lower cortisol levels.

But there are a few simple things you can do to reduce cortisol levels:
1.Get Regular Exercise. A sweaty, hard bout of cardio creates a "positive" stress situation that puts that extra cortisol to good use.

2.Meditate. Giving your brain a break reduces anxiety—and that reduces cortisol. I recommend starting with the audiobook Meditation for Beginners by Jack Kornfield.

3.Laugh. Having a good time cuts though stress like a hot knife through coconut oil. Maybe it's time to upgrade your Three Stooges collection to Blu-ray—just make sure to watch it with some friends. Social interaction helps too.

See a pattern here? The best way to combat stress—not to mention the weight and other health-related issues that come with it—is to do things that help you stop stressing. So do your hormones, your mind, and your waistline a favor. Try to relax a little.

Sunday, January 4, 2015

Why Should I Become A Coach?

To Learn More About The Beachbody Coach Business Opportunity Click "Beachbody Coach Business - Start Earning Now" Page.

Q: Why should I consider becoming a coach?

A: When I became a Coach, the last thing on my mind was making money. First thing getting back into fitness after working 24 years in Corporate America. Started running prior to the opportunity coming along, lost 48 pounds, but was still on high blood pressure medicine. When the Coach opportunity arrived, noticed Shakeology, and that I could also save 25% on all the products. I saved a ton of money by becoming a Coach, started on Shakeology, and a couple of months later ~ NO MORE BLOOD PRESSURE MEDICINE! I started getting a lot of questions, and finding a lot of people wanting to make changes in their lives. Cool thing to be able to help someone else, and start to notice I am getting paid for the efforts! Now my wife and I are having fun Coaching, growing a successful business, finding new people weekly, sometimes daily, and paying it forward. . . Q: How much does it cost to become a coach? A: There is an initial of $41 fee and then a monthly charge of $19.95 for your back office and two personalized websites. The back office is a website that Beachbody provides for you that keeps track of your sales, team sales, customers, commissions, as well as some training, sales tools, and much more. Personalized websites. This is 100% Risk Free, Kick it around for 30 days, and if this for you ~ 100% Refund! You will want to become a product of the product, and get in great shape, so pick a challenge pack to start your way to a better you! . Q: How much time do I have to dedicate in order to be a coach? A: The amount of time you spend is completely up to you. It just depends on what kind of coach you want to be. You can be a coach simply for the purpose of saving money on your own products (for example, if you currently use Shakeology, the amount you save on your Shakeology purchase each month is more than the monthly fee to be a coach, so you’ll already be ahead!). Or, if you want to make the investment of time to turn your coaching into a great part-time (or even full time) business, Beachbody is the perfect way to do that. You are a product of the system, and your own results are a walking, talking advertisement that will bring people to you! Plus, you are backed by Beachbody’s multi-million dollar advertising budget. . .Q: What are some of the benefits of becoming an Independent Beachbody Coach? A:* You have the opportunity to help others get into shape and live a healthier lifestyle. * You receive 25% off all Beachbody products. * You have built in accountability to keep BRINGING IT since you are leading others! Talk about motivation. As your coach, I know that I have to lead by example! * You get your own personalized website/store. * You are not responsible for shipping or inventory. * You have unlimited income potential. * You are a personal business owner. SO GET STARTED TODAY!Changing your life will lead to changing others for the Better! Coach Don P.S. Love being a part of Darlene Cook's Team, Great Coach and highly motivated! . "I AM A COACH VIDEO"

Hope You Enjoyed My Blog Coach Darlene