November 2016 Newsletter

Happy Fall!  I don't know about you, but it has been usually warm this fall around where I live. In fact I took my kids trick-or-treating last night without a jacket! I can't believe Thanksgiving is already around the corner!

Like usual, Beachbody has a lot going on this November in order to keep you and me excited to get up and workout everyday.  I'm particularly looking forward to an awesome new program, Core de Force, that just came out; new yoga workouts, Body Beast, and Insanity Max:30 being added to the member library on Beachbody on Demand; and there is going to be the big bi-annual SALE the week of November 21st!

CHALLENGE GROUPS

Core de Force is now available and Team Tenacity is putting together a challenge group for our customers starting December 5th with daily support, weekly giveaways, and nutritional coaching featuring this new program or any other program you want to use that doesn't use equipment.  

Core de Force is 30 day program that is geared to providing you a total body transformation.  It combines HIIT cardio workouts with body weight strength training workouts that all use MMA style training moves that are unique and highly effective.  There have been some amazing transformations in the test groups and we are super excited to put this program to the test!

PRODUCT NEWS

CORE DE FORCE IS HERE!

The launch of the explosive new program, CORE DE FORCE, is officially here! This total-body workout from our newest Beachbody Super Trainers, Jericho McMatthews and Joel Freeman features moves and techniques from boxing, kickboxing, and Muay Thai and is designed to blast fat and carve your waist in just 30 days—NO equipment needed. If you want to slim down, you're going to have to FIGHT FOR IT!

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ENTER TO WIN $1,000 EVERY DAY IN THE CORE DE FORCE SOCIAL CONTEST!

WHAT YOU NEED TO KNOW 

To celebrate the launch of CORE DE FORCE, from November 1st - November 30th, we're giving away $1,000 to one lucky person per day when you post your CORE DE FORCE workout videos on Instagram or Twitter!

WHAT YOU NEED TO DO 

During the contest period, do the following:

1. Take a video of yourself doing one of the new CORE DE FORCE workouts
2. Upload the video to your own Instagram or Twitter account
3. Use the hashtags #CoreDeForce and #Contest (you must include BOTH hashtags)

Have fun doing these great workouts, and make sure to post your videos for a chance to win!

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SAVE UP TO 78% DURING THE TEAM BEACHBODY HOLIDAY SALE

It's that time a year again! This holiday season, customers can save up to 78% in the US and 76% in Canada on popular Beachbody® products.  

Mark your calendar and look for more details later this month from your coach!

• US Sale: November 21st-November 29th
• Canada Sale: November 22nd-November 30th

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3-DAY REFRESH ON SALE NOV 10 - DEC 5 ONLY!

Want to prepare your body for those calorie-laden holiday meals? Great news, you can combat the upcoming holiday splurge and renew your energy for the season with 3-Day Refresh. From November 10th to December 5th, you can save up to $10 in the US and up to $12 in Canada on 3-Day Refresh kits (Challenge Packs not included).

Because pricing is available for a limited time only, make sure you purchase your 3-Day Refresh kit now! Learn more about 3-Day Refresh by joining the 3-Day Refresh fan page: www.facebook.com/3DayRefresh for helpful tips, articles and news on upcoming promotions.

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november challenge pack promotions

A Challenge Pack provides you with the ultimate formula for success: Fitness + Nutrition + Coach Support. And this month, our brand new CORE DE FORCE™ and Shakeology® Challenge Pack and our Digital CORE DE FORCE and Shakeology Challenge Pack are leading the promotional charge. The other challenge packs that are discounted are the most popular programs, Autumn Calabrese's Country Heat™ and Shakeology Challenge Pack—and our 21 Day Fix®, 21 Day Fix Extreme® and Shakeology Challenge Packs include a FREE insulated tote bag this month, too.

As a reminder, every challenge pack comes with a free 30 day trial of Beachbody on Demand, which is awesome and includes a fun cooking show with Autumn Calabrese and her professional chef brother called FIXATE with a ton of programs that will help you make daily exercise a part of you normal routine.

• CORE DE FORCE and Shakeology Challenge Pack: $140 USD (regularly $160)
• Digital CORE DE FORCE and Shakeology Challenge Pack: $140 USD (regularly $160)
• CORE DE FORCE Performance Pack: $140 USD (regularly $160)
• Country Heat and Shakeology Challenge Pack: $140 USD (regularly $160)
• Country Heat Kickstart and Shakeology Challenge Pack: $180 USD (regularly $205)
• 21 Day Fix (+Spanish) and Shakeology Challenge Pack plus insulated tote bag: $140 USD (regularly $160)
• 21 Day Fix Extreme (+Spanish) and Shakeology Challenge Pack plus insulated tote bag: $140 USD (regularly $160)
• 21 Day Fix Kickstart and Shakeology Challenge Pack plus insulated tote bag: $180 USD (regularly $205)
• 21 Day Fix Extreme Kickstart and Shakeology Challenge Pack plus insulated tote bag: $180 USD (regularly $205)

BEACHBODY ON DEMAND UPDATES

BODY BEAST® AND INSANITY MAX:30™MOVING INTO THE MEMBER LIBRARY

Good news! Coming later this month, Body Beast and INSANITY MAX:30 will be transitioning from the Premium Content section into the Member Library on Beachbody On Demand–adding an additional 30 workouts to the Member Library.

Both programs will be available to all Beachbody On Demand members this month, so be sure to stay tuned to Coach Breaking News for the latest details.

Not a Beachbody on Demand member? Sign up for a 30-day trial HERE.

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GET READY FOR TWO NEW COUNTRY HEAT WORKOUTS

Two brand-new 'Country Heat Elite' workouts launch TODAY, November 1st exclusively on Beachbody On Demand! If you purchased Country Heat and are a member of Beachbody On Demand, you'll get exclusive access to two super fun, 'Country Heat Elite' workouts–'Rope & Ride' and 'Wild Horse'.

Log in to Beachbody On Demand to view the workouts and start dancing! Not a BOD member? Sign up for a 30-day trial to view all the great content Beachody On Demand has to offer, including these awesome 'Country Heat Elite' workouts. Giddy-up!

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MEET YOUR NEW SUPER TRAINER!

Hey Coaches, meet Megan D—your NEW Beachbody Super Trainer and winner of THE 20s! Megan, a fitness-enthusiast and gym-owner from Coral Springs, FL has had a lifelong love of fitness and can't wait to share her passion with YOU.

Click HERE to learn more about Megan!

Missed THE 20s? No problem. Go to Beachbody On Demand to watch previous episodes, so you can get to know your new Super Trainer, Megan D.

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DIGITAL CORE DE FORCE AND SHAKEOLOGY CHALLENGE PACK NOW AVAILABLE

The Digital CORE DE FORCE and Shakeology Challenge Pack features 90 days of unlimited streaming access to Beachbody On Demand. That means you get instant access to great NEW content like Autumn Calabrese's cooking show 'FIXATE', and our popular 3 Week Yoga Retreat program for beginners. The Digital CORE DE FORCE and Shakeology Challenge Pack is perfect for those without a DVD player, or anyone who prefers the convenience of streaming their workouts on-the-go.

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INTRODUCING THE NEW BEACHBODY YOGA STUDIO

Love yoga? You're in luck! We now have a complete collection of yoga classes so you can choose the PERFECT workouts to meet your goals. If you're someone who completed 3 Week Yoga Retreat and are looking for additional yoga workouts, or are someone with prior yoga experience, Beachbody Yoga Studio provides a unique collection of yoga classes featuring Beachbody Super Trainers and yoga experts.

The NEW Beachbody Yoga Studio includes:

• 18 yoga classes aggregated from the BOD Member Library
• Yoga workouts from Beachbody Super Trainers, including Tony Horton and Autumn Calabrese, from programs like 21 Day Fix Extreme and P90X

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ADDITIONAL YOGA WORKOUTS COMING TO BEACHBODY ON DEMAND

This month the Yoga Experts of 3 Week Yoga Retreat will bring you 8 new yoga classes exclusively on Beachbody On Demand.

Go to the brand-new Beachbody Yoga Studio page on Beachbody On Demand to access these, along with a variety of other yoga workouts from Beachbody Super Trainers. Stay tuned for additional workouts coming soon.

THE BEACHBODY HEALTH BET IS MAKING A COMEBACK JANUARY 9TH, 2017!

Ready to get a running start on the new year? Join the 2nd ever Beachbody Health Bet kicking off on Jan 9th, 2017! Beachbody is seeding the prize pool with $1 Million dollars and as a BONUS, for every Challenge Pack sold from October 31st - December 31st, 2016, Beachbody will add $5 to the prize pool, with a guaranteed prize pool total of at least $2 Million dollars - up to $3 Million!

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Pumpkin Spice is everywhere for fall. Try Jericho and Joel’s take on it with this Pumpkin Spice Shakeology recipe! 

Ingredients:

• 1 cup unsweetened almond milk
• 1 cup ice
• 1 scoop Vanilla Shakeology 
• 1 Tbsp. canned pumpkin puree
• ½ tsp. ground cinnamon
• ½ tsp. pumpkin pie spice
• 1 scoop Digestive Health Boost (optional)

Instructions: 

1. Place almond milk, ice, Shakeology, pumpkin puree, cinnamon, and pumpkin pie spice in blender; cover. 
2. Blend until smooth.

June Newsletter

Summer is here and we are ready to start it off on the right foot! We have challenge groups ready to support you on your journey and lots of great programs for you to try :)

Unlock Even More with Beachbody on Demand: 

We have another round of awesome programs - 21 Day Fix, The Master's Hammer and Chisel, and 22 Minute Hard Corps - now available through 'Digital Instant Access' via Beachbody On Demand. What does that mean? It means Beachbody On Demand premium paid club members can take advantage of huge savings by unlocking digital– only versions of these top-selling programs - in addition to P90, PiYo, 21 Day Fix EXTREME, INSANITY MAX:30, T25, Body Beast and CIZE that were previously available via Digital Unlocks. This will only include base kit workouts, deluxe kit workouts, and base & deluxe workout bundles.

Don't miss the Super Trainer Exclusives on Beachbody on Demand:

In case you missed it our Super Trainers, Tony Horton and Sagi Kalev each launched exclusive new content via Beachbody on Demand. Login now and try it out! 

• Tonyoga: Tony’s new 50 minute yoga program
• Myofascial Release: Tony's 50 minute routine to help promote better mobility and reduce injury
• Equipment Room: BI's and TRI's (Sagi's latest addition to his Equipment Room series) 

Mark your Calendar: A Country Sneak Peek is Coming!

On June 20th , get an exclusive '24-hour sneak peek' of Autumn Calabrese's 'Country Swing' full workout from her upcoming new 'Country Heat' program on Beachbody On Demand. Plus, submit a photo to our social media contest with #CountryHeat for a chance to win $1000. 5 winners will be chosen!

Great News! We are happy to announce BodyBoard, our newest iOS app (we are working on Android!) and social platform focused exclusively on fitness, nutrition, and motivation. BodyBoard is a fitness vision board that combines cutting-edge photo sharing tools with an active social network that inspires and pushes you to be your healthiest, most fit self. Share your workouts, meal preps, favorite quotes, and more with people who share your same goals. Get the iPhone app and #getonboard

Get fit with Fix for summer! Challenge Pack deals for June:

This month, the always popular Autumn Calabrese is back to get everyone beach body ready for the summer with big savings on 21 Day Fix® and 21 Day Fix Extreme® Challenge Packs, plus Kickstart offers. 

• 21 Day Fix (+SP) and Shakeology Challenge Pack: $140 USD (regularly $160)
• 21 Day Fix Extreme (+SP) and Shakeology Challenge Pack: $140 USD (regularly $160)
• 21 Day Fix Kickstart and Shakeology Challenge Pack: $180 USD (regularly $205)
• 21 Day Fix Extreme Kickstart and Shakeology Challenge Pack: $180 USD (regularly $205)

Last Chance to Refresh for Summer:

Good news just in time for summer! Between now and June 9th, you can save up to $10 on 3-Day Refresh kits (Challenge Packs not included). Plus we're offering a BONUS GIFT of the 3-Day Refresh Maintenance Guide to help you stay on track and maintain your results post-Refresh! But act fast, time is running out to get a jumpstart on clean eating and lose 3-5lbs.

Stock up for Summer with the Beachbody MEGA Sale!

Save up to 78% during Beachbody's sizzling Summer Sale on June 6-13th in the US, and from June 7-14th in Canada! Score deep discounts on some of Beachbody's most popular programs, accessories and supplements, including INSANITY®, TurboFire®, LES MILLS COMBAT, Beachbody Fuel Shot and much more. More details to come!

Double Chocolate Zucchini Banana Muffins

From Making Dinner Fit
Yield: about one dozen

Ingredients:

• 1 1/4 c whole wheat flour*
• 1/4 c cocoa powder
• 1 tsp salt
• 1 tsp baking soda
• 1/4 c coconut oil, room temperature
• 1/4 c sugar
• 2 T stevia
• 2 eggs
• 1 c mashed banana (about 2-3 bananas)
• 1/4 c unsweetened applesauce
• 1 tsp vanilla extract
• 3/4 c mini chocolate chips
• 1 3/4 c grated zucchini (about 2 zucchini)
• 1/2 c chopped walnuts (opt)

Directions:

1. Whisk flour, cocoa, salt, and baking soda in medium bowl.
2. In mixer beat coconut oil and sugar 2-3 minutes until it’s the texture of sand.
3. Add eggs one at a time, add dry ingredients, and then add banana, applesauce, and vanilla to mixer.
4. Fold in chocolate chips, zucchini, and walnuts.
5. Bake 15 minutes or until sides are golden brown.

*To make these gluten-free, exchange wheat flour for 1 cup of quinoa, almond, or rice flour & 1/2 tsp xanthum gum.

What You Need to Know About the New Nutrition Labels

By: Kara Wahlgren

Last week, the FDA finalized the new look of the Nutrition Facts label. At first glance, the updated nutrition labels might not look wildly different—aside from that jumbo-sized font on the calorie count, which seems like it’s yelling at us like the National Weather Service used to do — but there are a few key differences. 

Some of the most notable changes to the Nutrition Facts label:

Fat gets its name cleared.

Now that we know fat isn’t inherently evil, “Calories from Fat” will no longer be listed next to the total calorie count per serving. This is good news for foods like guacamole, which gets 75 to 80 percent of its calories from the heart-healthy fat found in avocados. (Total fat, trans fat, and saturated fat will still be listed separately.

Serving sizes are getting a reality check.

Many serving sizes will be increased to reflect typical eating habits (whether or not that portion size is appropriate is an entirely different matter). For instance, on the new Nutrition Facts label design, 12 and 20 ounce bottles of sodas will now each be calculated as 1 serving, pints of ice cream will be reduced from four servings to three, and yogurt serving sizes will drop from eight ounces to six ounces.

Added sugars are getting singled out.

A banana has more sugar than a bowl of fruity Day-Glo cereal, but you can probably guess which is healthier. Foods with added sweeteners — like corn syrup, honey, or agave — are typically high in calories but pull little weight in the nutrient department. The new Dietary Guidelines caution against getting more than 10 percent of your daily calories from added sugars, and the new labels will list these sneaky sugars separately.

Key nutrients will be listed differently. 

Previously, manufacturers were required to list the percent Daily Value of vitamin A, vitamin C, calcium, and iron. On the new label, vitamins A and C are no longer required; instead, vitamin D and potassium will be listed alongside calcium and iron, and they’ll be displayed as amounts (micrograms or milligrams) as well as percentages. This is because through nationwide food surveys, the FDA learned that Americans don’t get enough vitamin D or potassium and state that “when lacking, are associated with increased risk of chronic disease.”

One word of caution: Manufacturers have until July 26, 2018 to make the required changes, and smaller companies will get an extra year. Until then, continue to keep a close eye on your serving sizes, scan the ingredients for hidden sugars, and use your common sense to interpret the current labels and find healthy, nutrient-rich options.

March Newsletter

With all the holidays and the Superbowl behind us and spring break and summer right around the corner, it's time to get serious about getting our beach bodies ready for debut! Luckily we have just the thing to get you healthy!  We have challenge groups for the 21 Day Fix, 21 Day Fix Extreme, and PiYo that you can jump in on.  

If you have a hard time committing to any one program you can try out some of the best programs Beachbody offers on Beachbody on Demand that came out this month! You can get Beachbody on Demand (BOD) when you become a Team Beachbody Club member for only $2.99/week! On top of BOD, you still get access to meal planning tools and 10% off all your Beachbody purchases with a club membership.

If you have bought a challenge pack within the last 30 days, you have 30 days of club membership for free!  Go check it out on teambeachbody.com and you'll see the "Beachbody on Demand" tab on the top. Go try it out!  By the end of March, if you have purchased Focus T25, 21 Day Fix, or 21 Day Fix Extreme in the past, you'll be able to access those programs online as well.

The programs (with all nutrition plans and workout calendars) available on there right now are: Insanity, Insanity The Asylum, Hip Hop Abs, Turbo Fire, ChaLEAN Extreme, Brazil Butt Lift, P90X, P90X2, P90X3, P90X One on One, and 10 Minute Trainer.  You can also try out workouts from popular programs like 21 Day Fix, 21 Day Fix Extreme, Body Beast,  PiYo, T25, and Insanity Max:30.

Challenge Pack Deals in March: This month we have four great challenge packs on discount! Let me help get you ready for summer with one of these fat-burning, muscle-building programs :)

• NEW Challenge Pack: Team Beachbody Club & Shakeology® Challenge Pack: Just $140 for Shakeology HD and first 3-month's access to Beachbody On Demand. 
• FOCUS T25® & Shakeology Challenge Pack: Discounted to $180 (regular price $205) 
• Turbo Fire® & Shakeology Challenge Pack: Discounted to $140 (regular price $180) 
• 3 Day Refresh® & Shakeology Challenge Pack: Discounted to $140! (Regularly $160)

6 Tricks to Kick the Junk Food Habit
By: Denis Faye

Why we’re hooked on garbage

It’s safe to say that junk food addiction is a very real thing. The first place to look for proof is the ever-mounting pile of scientific evidence, including a study out of Sweden showing that the hormone ghrelin, which activates the brain’s reward system and increases appetite, reacts similarly to sugar and alcohol.

Then there are the increasingly decadent foods we have 24-hour access to. In his bookThe End of Overeating, Dr. David Kessler theorizes that manufacturers have, over the years, engineered the balance of fat, sugar, and salt in junk food to the point of making it irresistible. He refers to our gluttonous response to this crackified food as “conditioned hypereating.”

Most of this current thinking revolves around physiological factors, such as the fact our brains are hardwired to seek out highly caloric foods as a “feast or famine” instinct left over from caveman days. Unfortunately, human beings are slightly more complex than our primitive ancestors. By adulthood, most of us are a hodgepodge of neuroses and psychoses for whom a Twinkie has become a security blanket, so this urge to splurge will never completely vanish. Sure, you can retrain your body to crave healthy food, but your psyche may never stop seeking validation, Hostess style.

How to keep that addiction under control

Luckily, a well-trained body goes a long way towards helping a slightly off-kilter mind. For example, if I were to force down that aforementioned slice of Sara Lee heaven, I’d get physically sick. After years of clean eating, my digestive system has lost its ability to handle the toxic effects of a sugar hit like that, not to mention the preservatives and additives. Thanks in part to these newfound “limitations,” today I can walk away from the cake or limit myself to one or two bites—but that’s taken years of training.

But it wasn’t easy. If you’re going to break a sugar habit, it’s going to take time, patience, and willpower. But take it from a guy who used to work his way through an entire box of Cap’n Crunch for breakfast: If I can do it, so can you. Here’s where to start.

1. Clean all the junk food out of your home. 

Think of the stereotypical image of the woman getting dumped by her boyfriend and climbing into bed with a tub of Ben & Jerry’s. If that tub wasn’t in the freezer to begin with, odds are that our protagonist would have instead settled for a soak in the tub.

There’s also “unconscious eating” to worry about—when you just grab a bag of fried carbs while you’re sitting in front of the tube and stuff your face for no reason. If you don’t have access to the junk, the only bag you’ll be able to grab for will be filled with baby carrots. If someone brings some junk over for a dinner party, enjoy it with them and dump the rest when they leave.

2. Eat 80% clean.

Relax with that other 20%. Just because your kitchen cupboard no longer looks like a movie theater concession stand doesn’t mean you can’t live it up sometimes. If most of your diet is super tight, you’re doing great, so cut yourself some slack. When I made my first big push to clean up my diet, Friday was Cookie Day. I ate like a saint 6 days a week, but every Friday I had a giant chocolate chip cookie and a latte. Knowing I had Cookie Day to look forward to made all the celery on the other days much more palatable.

3. Make a comforting ritual out of eating healthy.

The fact that Cookie Day was a ritual was also quite helpful. Unhealthy eating is often ritualistic—something comfortable and constant that you can depend on. Not only can you have your own Cookie Day—a conscious, controlled, weekly moment of indulgence—but you can replace unhealthy rituals with healthy ones.

For example, I used to drink at least two servings of alcohol a night. I’d have wine or beer with dinner and then another one when I was sitting around reading or watching TV. When I realized that second drink wasn’t doing me any favors, I replaced it with a cup of herbal tea. The 21-days-to-form-a-habit thing has no scientific backing, but eventually a behavior pattern will set in. In my case, after three weeks I stopped missing that second beer. Then, after a few more weeks I really started craving the calming, peaceful feeling my cup o’ chamomile gave me. Now it’s a nightly ritual.

4. Carry healthy foods with you at all times.

If you carry a purse or a backpack, throw an apple or some raw nuts in there. In this Fast Food Nation, it’s pretty easy to find yourself in situations where you’re hungry and, shucks, you just have no choice but to buy a donut because that’s the only thing you have access to. You don’t have that excuse if there’s a snack in your pack. Here are a few to consider:

• Fresh fruit (Apples, plums, pears, and stone fruit travel well!)
• Dried fruit (It all travels well!)
• Raw nuts
• Whole-grain crackers
• A Shakeology packet

5. Discover new, yummy fruits and veggies.

There’s a lot of weird, healthy food out there. Sometimes, we avoid fresh produce because either we’re either bored of the same old oranges or there’s a stigma associated with particular produce. Dad just forced you to eat asparagus one too many times. If this is a problem for you, buy fruits and veggies you don’t recognize. If you don’t know how to prepare it, do an internet search for “(produce name) + recipe.” You might stumble on a new flavor that completely blows your mind.

For me, that magic fruit was the cherimoya, or “custard apple.” They’re green and scaly on the outside, thick, white, and creamy on the inside, with a rich taste as sweet and satisfying as the richest sorbet. My mouth is watering just writing about them.

6. Binge on healthy foods.

I’m probably the only person who will ever give you this advice since it’s a wee bit questionable. Every once in the while, something emotional triggers me and I need to eat junk. Someday I might completely conquer this urge, but not yet. When I feel this happening, I hit the fridge and “pre-binge” on healthy foods, mainly raw veggies. Sooner or later, the ice cream or chips come out, but by that point, I’m so full of broccoli or spinach that I’m not physically capable of doing too much damage. Dysfunctional? Maybe, but a vast improvement over the alternative.

You might be one of those lucky souls who just decided to walk away from the candy counter and never looked back. Good for you. I’m not one of those people. Eating right is much easier than it was 20 years ago, but it’s still a process. That said, the rewards are innumerable, so why don’t you set down the pudding pop, grab a peach, and join me?

Please feel free to contact us anytime and we can go over your goals and determine what are the next steps to get you to where you want to be :) We want help you to live your best life!

November Newsletter

Hope you all had a Happy Halloween! Keeping everyone accountable during the holidays, we have 21 Day Fix and PiYo challenges starting on November 10th (prep week starts Monday)!  You can still join if you order within the next couple of days :)

We're really excited because the new Challenge Packs that are on sale this month are PiYo and PiYo Kickstart - which is the regular PiYo Challenge Pack with the 3 Day Refresh! Killer deal!  If you've been thinking about trying PiYo now is the time!  They also extended the sales on P90, Ultimate Refresh, Les Mills Combat, and Les Mills Pump!  We are anxiously awaiting the release of Insanity: Max 30 which comes out in early December. If you are wanting to push yourself and see what you're made of, this is the program for you!

Did you know people generally gain 7-12 lbs from Halloween to New Years?! It doesn't have to be that way! Jump in to a challenge groups and stay accountable over the holidays.  You can enjoy yourself on Thanksgiving and Christmas, just eat healthy and do a fun workout the other days and you won't have to do something serious come January 1st.  Plus you will look and feel fabulous during all your gatherings with friends and family :)

6 Guilt-Free Choices for Thanksgiving 

By Joe Wilkes 

It's that time of year when it's not just the turkey that's getting stuffed. The Thanksgiving table is full of irresistible treats and sweets, but before you commit yourself to an afternoon of gluttony, followed by the traditional unbuttoning of the pants in front of the TV, you might consider that there are a lot of options that are actually good for you. And, if you're the one planning the menu, you can include even more choices so that you can enjoy Thanksgiving without turning into a Macy's parade float. 

1. Turkey 

You can't beat lean turkey breast. With only 44 calories, 1 gram of fat, and 8 grams of protein per ounce, this is one of the healthiest things you can load up on. Even the dark meat only adds an extra gram of fat and 9 more calories per ounce. But skip the skin, which adds extra calories and fat, and go light on the gravy. Try the salad-dressing technique—dip the tines of your fork in the gravy before you spear your meat to get more flavor with less fat. Also, if you're cooking, baste the bird with broth, not butter, to keep the fat and calories low. 

2. Cranberries 

These tart little berries are bursting with nutrition, including high levels of vitamin C and several polyphenol antioxidants. (Read "6 Ways to Boost Your Antioxidant Levels" in the Related Articles section below for more about getting antioxidants in your diet.) Cranberries are also good at inhibiting the growth of harmful bacteria in the bladder and urethra. It's also believed that cranberries contain a chemical that helps stop tooth decay, but this could be moot if the cranberries are prepared with sugar. Instead of going overboard with the sugar, try cooking cranberries in orange juice, or a little port wine, to bring out their flavor without oversweetening them. 

3. Yams 

These tasty tubers (not to be confused with sweet potatoes) are great sources of vitamin B6, which can reduce the risk of heart disease, and potassium, which can help regulate blood pressure. And because yams contain complex carbohydrates and fiber, they won't spike your blood sugar. Candying the yams, a popular Thanksgiving tradition, will largely negate any blood sugar benefits, however. Try having them with a little cinnamon instead. They are generally sweet enough on their own, but if your guests insist on candying them, maybe serve them with a little maple syrup on the side, so at least the sugar rush is optional. 

4. Sweet potatoes 

Like their relative, the yam, sweet potatoes have lots of nutrients that regular potatoes don't have, including beta-carotene and vitamin C. The high levels of carotenoids in sweet potatoes also help regulate blood sugar, which will help you avoid the post-Thanksgiving "coma" that afflicts so many overindulgers on the holiday. Although, once again, you can easily counteract the nutritional benefits by melting marshmallows on top of the sweet spuds. But, at least marshmallows can be easily scraped off as opposed to the poor candied yam, which would have to be scrubbed down to get it back to its natural nutritious state. 

5. Salad 

Load up on salad! And by salad, we mean lettuce and vegetables, not a cream-based Waldorf salad or mayonnaise-laden potato or macaroni salad. This is a good contribution you can make if you're a guest at someone else's Thanksgiving dinner. Offer to bring a salad, with dressing on the side, and you'll at least be guaranteed that there will be one healthy dish on the table. 

6. Pumpkin pie 

When you're looking at the dessert selection, keep in mind that a slice of pumpkin pie has as much beta-carotene as an entire carrot. Take that, apple pie! It's also high in vitamin C. Unfortunately, it can oftentimes also be high in fat and sugar. But if you're making the pie, you can substitute skim milk for cream or sweetened, condensed milk. Some chefs even add silken tofu to thicken the pie filling, and provide the extra health benefits of soy. 

If you're lucky or unlucky enough to be hosting the main event, you can try some other things to "health up" the meal. Think about offering a salad course and/or a (non-cream-based) soup course. This can prolong the meal and conversation (which can be good or bad, depending on your family) and allow you to fill up on healthy stuff before the main-course shoveling begins. Also, try scheduling the meal so it isn't eaten in front of the football game. Then, you can pay attention to your guests and what you're putting in your mouth. If you're at the mercy of some other Thanksgiving host, hope for a cornucopia of vegetables that you can choose from or offer to bring something healthy and delicious yourself. By making healthy choices, you'll have something to be thankful for instead of a couple of extra pounds.