I am a Team Beachbody coach YAY

I did it. I am a team Beachbody coach.

Want to know more contact me.
Want some great products  order here: 
www.beachbodycoach.com/JLGRAY22

Want to become a coach  go to here 


www.beachbodycoach.com/JLGRAY22 or contact me for more 

info

Want to reset your body: http://myultimatereset.com/jlgray22


Thanks!!!!

The Complete Guide to Interval Training

Have a very fit day!

15 stretches

15 stretches

 Stretches are sooo important to do before and after you work out. It helps you to keep from getting injured.  Let Kermit help you with some of his favorite stretches!

1 - Torso stretch

2 - Buttock stretch

3 - Adductors stretch

4 - Upper back stretch

5 - Spinal twists

6 - Hamstring stretch

7 - Seated splits

8 - Triceps stretch

9 - Chest stretch

10 - Neck stretch

11 - Feet & wrists stretch

12 - Child pose

13 - Lunges

14 - Quad stretch

15 - Calf stretch

The Ninety-Nine

This is a  workout found on http://theysmell.com/have-you-got-what-it-takes/#rx2h3OyBq2zskFwQ.99 

 The initial part took me 50 and 60 minute depending on the day, then 11 minutes for the run portion which is about a mile a little more for me.   

Have a very fit day!

Reddit's Guide to Fitness

How to Choose Running Shoes

BodBot Personal Trainer

This site
www.bodbot.com

Will give you a work out plan designed for you and your level

Super cool!

Have a very fit day!

6 Exercise Myths Busted for Women

By Leila Harper • For Active.com

Over the years my female clients have asked me various questions about training issues. Well it's time to get the record straight. Here are six training myths busted for women.

1. Working out will give me big muscles.

False. Females won’t get big muscles like men because males have 10 times more testosterone as females. So, unless a female decides to take supplements or other unnatural means to get more testosterone, there is only so much muscle gained.
More: Infographic: A 30-Minute Bodyweight Workout

2. Females can train harder on their menstrual cycle.

False. According to Equal, But Not the Same: Considerations for Training Females by Paul Chek, when the internal organs get inflamed, due to cramps and bloating, it shuts down the TVA and pelvic floor.

This may lead to potential injury in the low back. It’s best to do a lighter workout, and you may want to avoid abdominal crunches—it may cause more cramping.

3. High heels do not ruin the biomechanics of the entire body.

False. Yes, high-heeled shoes give the illusion of sleek, long legs. And a great pair can make you feel sexy. However, they also shorten the gastrocnemius and soleus (the calves) causing the knee to go into hyperextension, thereby causing an anterior pelvic tilt. In other words, it can change your posture and cause injury and pain. I am not saying to give them up completely (I still love wearing a great pair of wedges or heels when I go out) but keep it to a minimum.
More: 6 Moves for Leaner Legs

4. Females can train like men for eccentric loading.

False. Loading means loading on the weights. Eccentric means lengthening the muscle. For example, you are going to do a bicep curl. You decide to use 12-pound weights (loading), you bicep curl up and then slowly uncurl your arms to starting position. The uncurling part of the exercise is eccentric, you're causing tension in the muscles so they can work to build muscle.
When females eccentric load, they tend to fatigue sooner than males. According to Chek, eccentric training at the same level as a male may reduce movement quality and strength for up to five days after training. So, be careful when training eccentrically; take it easy. You don't need to lift extremely heavy weights or do as many reps to build muscles. Don’t drain, train smart.
More: 10 Full-Body BOSU Ball Exercises

5. You should use a restictive calorie diet to lose weight.

False. Restrictive calorie diets will do more harm than good. For example, it increases the number of lipogenic enzymes by about 50 percent, and those suckers pack fat into the fat cells. The loss of lipolytic enzymes causes us to lose muscle mass and store fat. So, basically every diet you go on loses more lean muscle mass. Each diet becomes an endless cycle of yo-yo dieting.

6. Just doing cardio will help you lose weight.

False. It’s best to combine cardio with strength training to trim your waistline. Cardio increases your metabolism instantly, but dwindles down a short time after your cardio workout. Weight lifting keeps your metabolism going longer and stronger for hours after your workout.

More: How Often Should You Exercise?
Stay in shape in a fitness class. 

The 12 days of Fitness

On the first day of fitness, my Tribesports set to me,
A challenging 1 minute plank.

On the second day of fitness, my Tribesports set to me,
2 minute wall squat and a challenging 1 minute plank.

On the third day of fitness, my Tribesports set to me,
3 minute bridge, 2 minute wall squat and a challenging 1 minute plank.

On the fourth day of fitness, my Tribesports set to me,
4 full burpees, 3 minute bridge, 2 minute wall squat and a challenging 1 minute plank.

On the fifth day of fitness, my Tribesports set to me,
Fiiiiiiive star jumps! 4 full burpees, 3 minute bridge, 2 minute wall squat and a challenging 1 minute plank.

On the sixth day of fitness, my Tribesports set to me,
6 push ups, Fiiiiiiive star jumps! 4 full burpees, 3 minute bridge, 2 minute wall squat and a challenging 1 minute plank.

On the seventh day of fitness, my Tribesports set to me,
7 mountain climbers, 6 push ups, Fiiiiiiive star jumps! 4 full burpees, 3 minute bridge, 2 minute wall squat and a challenging 1 minute plank.

On the eighth day of fitness, my Tribesports set to me,
8 squats-a-squatting, 7 mountain climbers, 6 push ups, Fiiiiiiive star jumps! 4 full burpees, 3 minute bridge, 2 minute wall squat and a challenging 1 minute plank.

On the ninth day of fitness, my Tribesports set to me,
9 lads chair dipping, 8 squats-a-squatting, 7 mountain climbers, 6 push ups, Fiiiiiiive star jumps! 4 full burpees, 3 minute bridge, 2 minute wall squat and a challenging 1 minute plank.

On the tenth day of fitness, my Tribesports set to me,
10 lords tuck-jumping, 9 lads chair dipping, 8 squats-a-squatting, 7 mountain climbers, 6 push ups, Fiiiiiiive star jumps! 4 full burpees, 3 minute bridge, 2 minute wall squat and a challenging 1 minute plank.

On the eleventh day of fitness, my Tribesports set to me,11 ladies lunging, 10 lords tuck-jumping, 9 chair dipping, 8 squats-a-squatting, 7 mountain climbers, 6 push ups, Fiiiiiiive star jumps! 4 full burpees, 3 minute bridge, 2 minute wall squat and a challenging 1 minute plank.

On the twelfth day of fitness, my Tribesports set to me, 12 crunches crunching, 11 ladies lunging, 10 lords tuck-jumping, 9 chair dipping, 8 squats-a-squatting, 7 mountain climbers, 6 push ups, Fiiiiiiive star jumps! 4 full burpees, 3 minute bridge, 2 minute wall squat and a challenging 1 minute plank.

TAKE THE CHALLENGE NOW!!!

this is brought to you by: tribesports.com/blog/the-12-days-of-fitness

Mud Runs

I love Mud Runs. I love Mud Runs wayyyy more than a regular 5k.  Why?  Well multiple reasons.  You feel like a kid again.  You push yourself through obstacles that might scare you or totally disgust you. You get a break in running, as you do the obstacle, though sometimes come out of the obstacle totally out of breath.  You push yourself as far as you can, with no preconceived notion of what your time should be. You have fun!  Even if you do it alone, you meet people who help push you through.  You laugh at yourself as you are feeling exhausted and are completely filthy.  Loads of fun, a huge challenge and you feel like a kid again.. What's not to love?

Have a very fit day!

More Inspiration

http://www.cnn.com/2013/02/20/health/irpt-garcia-weight-loss/index.html?iid=article_sidebar

Sorority girl drops 107 pounds By Polina Marinova , Special to CNN updated 4:52 PM EST, Wed February 20, 2013

CNN.com

(CNN) -- Brittni Garcia's family didn't go out for walks; they went out for dinner. And when they were at home, they enjoyed watching movies, playing board games and eating big Mexican-style home-cooked meals.

This lazy lifestyle led Garcia to weigh more than 200 pounds by the eighth grade.

"My mom always said, 'You are a big girl. You are just big-boned,'" said the 25-year-old information specialist. "So I just accepted it."

Through high school and college, her weight continued to rise. But even at 235 pounds, Garcia didn't think her weight was a problem -- until she couldn't fit into her "fat shorts" anymore.

Sticking to weight loss goals

Debunking diet myths

160-pound weight loss through pictures

That was December 2009.

It was a typical night for Garcia. She was studying for finals in her sorority house at Eastern Illinois University and wanted to change into some comfortable clothing. She found her red pajama XXL shorts that she normally wore to bed.

As she struggled to pull them up, she realized they were too tight and uncomfortable -- her "big, comfy shorts" no longer fit.

"Tons of emotions ran through my head," she said. "I was afraid that was the way my life was going to be."

That's when Garcia's mentality changed. Being overweight was no longer normal for her.

Heart disease runs in her family, and she realized it was time to address her weight now before it turned into a bigger health problem.

"I wanted to lose weight to challenge myself and show myself I can change, and not change for the world," Garcia wrote in her iReport. "This time, it was for me."

Getting in shape wasn't going to be easy. Going to the gym had been one of her biggest fears for a long time. She was self-conscious about how she looked and sounded when she ran.

"It was hard for me to breathe," Garcia said. "It was embarrassing."

Team loses 400 pounds for Winter Games

Embarrassment about her weight extended to other areas of her life. Although she was president of her sorority, Garcia always felt like she stood out.

"All the sorority girls had cookie-cutter form, and I looked different," she said. "It was really hard for me to connect."

Garcia's involvement in Greek life perpetuated her unhealthy habits; she often went to bars and restaurants to mingle with her college friends. It was difficult to break the cycle, but she found supportive friends who also hit the gym.

"What I tell people is that you find new friends at the gym," she said. "If you don't have the support, it's really hard to do it on your own."

Garcia found one of her biggest supporters through her sorority. She met Nicholas Monreal at a Greek function, and they began dating when she was at her heaviest. But the days of social functions, bar visits and restaurant outings are long gone for the couple.

"He was there when I realized I wanted to change," she said. "To this day, our dates are to the gym. We see excitement in going on walks and runs."

The couple has been together for four years; he proposed in December. Monreal has noticed a significant difference in Garcia over the past few years -- not just physically.

"She's more energetic ... and she's more willing to try new things," he said "She's just working very hard, and she's a better person for it."

On the right track

Since the beginning of 2010, Garcia has lost 107 pounds.

There were setbacks, the biggest of which came this past August when she was in a car accident. She completed three months of physical therapy and wasn't able to go to the gym and do her daily routines for a month and a half.

She was angry at first -- mad at the person who hit her car and stalled her progress at the gym.

But she got over her initial anger, and Garcia went on a walk. This time, she wasn't alone. Her fiance, her parents, her sisters and her aunt encouraged her to stay active. As a result, Garcia went on walks with them and did yoga at a gym.

Girl loses 65 pounds in fight against childhood obesity

After getting back on track with her daily workouts, Garcia realized she also had to better manage her eating habits.

"For the longest, I would go to the gym and go home to eat whatever I wanted," she said. "That's not how it works. I had to learn to eat differently and to learn to like new foods."

She started doing research on proper nutrition. She read books and online articles, shopped at health foods stores and learned to prepare meals that helped her maintain a healthy diet.

Now for two hours every Sunday, Garcia grills chicken, cooks vegetables and packs fresh fruit in preparation for the upcoming week.

"(I) make eating as simple as possible," she said. "If there are a lot of ingredients, I don't want it."

The next step

Down to 128 pounds, Garcia has been left with a lot of loose skin -- particularly around her stomach. She is doing CrossFit exercises and weight training to tighten up the area.

She's also checking off some other goals.

One of the most rewarding moments in Garcia's weight loss journey was completing her first 5K run in 27 minutes.

When she first started training, running three miles took her 48 minutes. Today, she can complete it in less than 25.

"I hadn't been able to walk a lap, let alone run it," she said. "And now when I finish a workout, I really get emotional and I can't believe that I could do it."

She isn't stopping there. Garcia wants to complete a half marathon as well as the Warrior Dash in June. As a result, she might take a pool break in between.

"I really want to fit in my bikini comfortably this summer," she said.

Today, Garcia doesn't shop at plus size clothing stores anymore. She was able to drop from a size 22 to a size 6.

And what happened to her XXL "fat shorts?" She ditched them for a pair of small exercise shorts.

To those just starting their weight-loss journey, she offers this advice:

"Once you start, don't give up. The hardest thing to do is to continue. If you have a bad day, don't make it a bad week."

A little inspiration of a couple who lost a collective total of 500 pounds WOW!

http://www.cnn.com/2013/03/22/health/gillis-weight-loss-couple/index.html?hpt=hp_c1

Willie has lost 300 pounds and Angela is down 200 pounds. "He's been my best friend for a long time," Angela says. "It's great to see how we both have grown and changed."

HIDE CAPTION

Tackling weight loss together

<<

<

1

2

3

4

5

6

7

8

>

>>

STORY HIGHLIGHTS

• Willie and Angela Gillis weighed 492 and 338 pounds respectively
• Through diet and exercise, the couple dropped more than 500 pounds
• They credit their strong relationship with helping them lose weight

(CNN) -- Marriage, any good therapist will tell you, is a balancing act.

For Angela and Willie Gillis, the act is easy. They've been best friends for more than 10 years, married for three. Their individual strengths balance the other's weaknesses.

They credit this sense of balance with helping them lose a combined 500 pounds.

"Everyone needs that one person to help them through, to talk to and someone who will hold them accountable. That person has been my husband," Angela writes on her blog, WeBeatFat.com.

A few days before their first wedding anniversary, Willie woke up and told his wife, "I'm tired of being big." He had just gotten back from visiting his newborn goddaughter and was scared he might not live long enough to see her grow up.

"For years I had been reading up on 'This is how you lose weight -- nutrition, exercise,'" he says. "I wanted to see if I could do it."

That was January 2011. He weighed 492 pounds.

His wife didn't have to think long about joining him in his quest.

Growing up, she never thought she had a problem. "You know how (New Jersey) Gov. (Chris) Christie said, 'I'm the healthiest fat person'? That's how I was," she remembers.

She was fairly active, but she loved food. If she was happy, she ate. If she was sad, she ate. If she had the best day of her life, she ate chili cheese tater tots.

By January 2011, she weighed 338 pounds.

Willie had recently moved to Angela's hometown of Beaumont, Texas -- a city so enamored with fried food and lazy summer days that it was named the fifth most obese city in the nation in 2012.

Even in the growing population, the two felt ostracized by their size.

"It's amazing how people will look at you when you're fat," she says. "We just didn't want to be those people anymore."

Memphis, most obese U.S. city, moving from fit to fat

So, her husband took out his research and created a plan. The couple started hitting the gym six days a week. At first, all they could do was walk 30 minutes on the treadmill. Slowly they increased their time, until she was running and he had walked off almost 150 pounds.

In the kitchen, Angela was the expert. She loves to cook and quickly learned to make healthier versions of the couple's favorite meals. The Gillises started eating a solid breakfast of steel cut oats and fruit or veggie omelets. They packed diet-friendly frozen meals for lunch and low-calorie snacks like yogurt, carrots and apples. Dinner was -- and still is -- lean meats and vegetables.

"We haven't had fried food in two years," she says.

That doesn't mean they don't give in to cravings on occasion. Willie used an iPhone app to track his calories and saved a few every day for a weekend treat. Angela had to continually ask herself if she was eating something because she loved it or because she just loved eating. Through it all, they kept each other accountable.

"I never wanted to come home and say, 'This is what I did today,' because I didn't want to disappoint him," she says. "And he didn't want to disappoint me."

Eating out was their biggest obstacle. Even light restaurant meals can be loaded with sodium and fat. It didn't bother the Gillises to go out and not eat anything, but it bothered the people they were with.

"Most of the memories we had with our friends (were) sitting down, going out to eat," she remembers. "Food is a very social thing."

They ended up isolating themselves a bit, and met new friends through their gym. They took photos of their progress, seeing a visible change each month as they weighed in.

Life for the Gillises is now full of activity. She teaches spin classes at the gym and recently completed a half marathon. She's lost 200 pounds, going from a size 28 to a size 0.

"I'm stronger. I believe more. I go after things I want more. I was never, ever a risk taker, but now I take the risk," she says.

Willie joined a local running club. He has lost 300 pounds and gained a world of self-confidence.

"A lot of people give up -- they end up quitting because they're not doing something right. You have to take what you messed up on and try to make it work for you," he says. "Once you learn it, it doesn't take much to keep it going."

The morning workout

20 HABITS THAT MAKE YOU FAT

20. #1: Eating "low-fat":

It sounds crazy, but stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

19. #2: Not seeking nutrition advice:

Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. Don't lose your momentum: Sign up for our FREE Eat This, Not That! newsletter today.

18. #3: Sleeping too little or too much:

According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

17. #4: Eating free restaurant foods:

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

16. #5: Drinking soda—even diet!:

The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.

You'll also want to steer clear of these: the Worst Drinks in America!

15. #6: Skipping meals:

In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.

14. #7: Eating too quickly:

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

13. #8: Watching too much TV:

A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

Click here for all of today's nutrition, health, and fitness news 

12. #9: Ordering the combo meal:

A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

11. #10: Facing the buffet:

Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.

10. #11: Eating off larger plates:

One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.

For more great swaps and completely up-to-date calorie counts and nutritional information, order Eat This, Not That! 2013 today.

9. #12: Putting serving dishes on the table:

Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

8. #13: Choosing white bread:

A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.

For the most up-to-date health and nutrition advice, follow Eat This, Not That! on Twitter.

7. #14: Taking big bites:

The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.

6. #15: Not drinking enough water:

Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!

Is your drink making you fat? Lose weight without dieting. Buy Drink This, Not That! today.

5. #16: Having overweight friends:

Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”).

4. #17: Eating too late :

Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.

For tons of weight loss tips, tricks, and strategies, sign up for the FREE Eat This, Not That!newsletter!

3. #18: Not using a scale:

Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown off by natural fluctuations in body weight by stepping onto the scale at the same time every day.

2. #19: Drinking fruity beverages:

Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.

Click here for all of today's nutrition, health, and fitness news!

1. #20: Eating when emotional:

A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.

You can find this article online at:
http://eatthis.menshealth.com/slideshow/20-habits-make-you-fat