How I Overcame Compulsive Overeating

By Debbie Siebers, creator of Slim in 6^®

My biggest challenge in life so far has been conquering my compulsive eating habit. I remember so clearly the hopelessness I felt because I had no control over my impulses. I would literally sit down to a pint of Häagen-Dazs^® every day and swear that tomorrow I would start my diet. There are also vivid memories of me downing an entire bag of Chips Ahoy!^® chocolate chip cookies and an entire big bag of Doritos^®! I had those moments of sitting in my car, opening a jar of peanut butter, and polishing off almost half of it, and then driving to a fast food place for a burger and fries. And let's not forget the CHEESE! I am a Cheesehead, after all, and I would eat blocks of it at a time.

When I think of that now, it truly makes me sick to my stomach. How could my poor body handle that? No wonder my digestion was so screwed up and I have cellulite so bad—even now. You can't possibly expect to abuse your body like that and put such demands on your digestive system and not have major issues. I remember jogging around my block at 4:00 AM, desperate to burn off those calories, and then dropping down to the ground into a heap of tears praying for control and the strength to get my life on track. I do know that I was eating out of emotion—not knowing how to cope with certain feelings I was having.

I knew I had to confront my demons head on and figure it out. I'm not sure of the exact moment I decided to change. It was an accumulation of emotion and just being fed up with feeling and looking bad. Enough was enough! So, I joined a support group and through that program I learned how to eat properly. I learned about portion control.

Growing up, I was never taught any of those things. My mother had been severely overweight when I was growing up, and she loved to bake. And I mean BAKE EVERYTHING you can possibly think of. I would wake up every Saturday morning to hot chocolate chip cookies, gooey brownies, pies, homemade bread, you name it. I would stuff myself until I couldn't eat another bite. Having that support group made me accountable and got me on track. The first 12 pounds came off pretty easily. Then, it was a bit slower, but because I stuck with the program, it consistently came off.

When I moved to Los Angeles at 21, I was on my way to better health and felt more in control. I was a secretary at that time, so I sat most of the day. I definitely had bumps and challenges along the way, but I was determined to get the once lean, fit body back that I had when I was in high school as a cheerleader, gymnast, and sprinter! It was when I joined a gym and began working out with weights that I really started to see the changes. Unfortunately, I made a lot of the mistakes that many women do when they don't really understand how to exercise properly. I worked with heavy weights and didn't do enough cardio. So I got really strong, but I was very bulky! Also, I still was in the bad habit of eating three big meals a day instead of small little mini-meals throughout the day. It really wasn't until I was in my late thirties that I figured it out.

The last thing I needed to get control of was my love for sweets, and it wasn't easy . . . I decided to just starve myself of all carbs and sugars for about 2 weeks. It was truly amazing what happened. I sincerely didn't crave them anymore! I would never have believed in a million years that I would actually desire a delicious piece of fish with vegetables over a pizza!

I think having so much energy and feeling my body toned and lean also gave me extra incentive. Then, when I became a personal trainer at the gym I was working out at, I was literally exercising with my clients all day long doing ab and midsection routines with them. Before I knew it, my waist was tiny and my abs were ripped. I had a six-pack for the first time, and I was pumped!

Now if I really want to have a chocolate chip cookie, I'll have one . . . but only one. And sometimes, I don't even eat the whole thing. I am satisfied with a bite or two. For me, it was a major shift in the way I associated and looked at food. Also, the more educated and aware I became, the easier it was to treat my body with respect. I got into "right-thinking" mode and didn't want to sabotage myself anymore. Some of the tools that helped me along the way were thought-provoking, motivational, and inspirational books and tapes that would put me in the present moment. Now, there is such a wealth of extra support at your fingertips. Beachbody^® has developed such an amazing community that you're crazy if you don't take advantage of it.

Get involved in the live chats and the Message Boards. Join the WOWY SuperGym^®. Keep that journal every day to help you stay accountable. Empower yourself with knowledge and invest in YOU! You deserve it. You deserve to be happy and healthy! I know if I could do it, you can, too . . . we are all here to help cheer you on and support you to live your best life!

Now . . . GO PUSH PLAY!!

XXOO,
Debbie

8 Ways to Keep Your Weight Loss Resolutions

By Debra Pivko

Each year, so many of us make New Year's resolutions to lose weight and get healthy. Now that the holiday treats have stopped miraculously showing up at our doors and desks, there's no excuse not to get in health mode to look and feel better. Wanting to lose weight is a start. But it's better to break this daunting task down into achievable behaviors that get the job done. Even if you can't leave your house to work out or dine out, you can still set yourself up for weight loss success by following these 8 simple tips.

1. Start each morning with something healthy. By starting off your day with a healthy breakfast, you're already ahead of the game each day. Pick out a cereal high in protein and fiber and low in calories and sugar such as Kashi^® Go Lean^® Crunch. This will keep you full on few calories so you don't eat the wrong foods at lunch. It's an easy way to start the day off healthy without the guesswork and get closer to your weight loss goals each day. Plus, if you take a daily vitamin such as ActiVit^® Multivitamins with your breakfast, you know you'll ensure you get the nutrients you need each day to fuel your body and your workouts without even thinking about it.
2. Look before you eat. Ordering in takeout or even visiting fast food restaurants doesn't mean you have to pack on the pounds. Look up the calorie count of meals at your favorite restaurants, and pick one that's under 500 calories. Check out dietfacts.com to look up the calorie count of foods at popular restaurants. You can even take a look at the nutrition guides that come with the Beachbody^® workout programs, as many of them include fast food guides to help you make healthy choices when in a rush or on a budget.
3. Preportion your snacks. I don't know about you but if I have a bag of Pirate's Booty^® or even chips with me in front of the TV, I'll chow through the whole thing by the end of the show. It's important not only to stock your house with healthy snacks but also to preportion them out into baggies when you buy them, so you stick to eating one serving whether you're in front of the TV or at work. Most foods are healthy in moderation, but overeating can make the pounds creep up. You can also prepare healthy foods such as sliced-up cucumbers or red peppers to munch on or dip in balsamic vinegar. You're more likely to reach for those—since they are ready—rather than high-calorie, easy-access foods, like chips or a quick frozen quesadilla or egg roll. P90X^® protein bars are a convenient preportioned meal replacement or snack to keep with you on the go.
4. Socialize health-consciously. Hanging out doesn't have to mean eating out. Instead of going out for dinner or drinks to catch up with friends, go on a hike or walk to catch up. It's a great way to get a workout in while catching up with friendly conversation. Plus, you save money and calories. Or host a health-conscious potluck, where everyone makes his or her favorite healthy treat and prints out the recipes so you get an arsenal of healthy treats to make in the future and enjoy. If you're feeling daring, try hosting an activity party where you pop in a Beachbody workout, play Nintendo Wii^®, or go ice skating so you know you'll burn off those extra calories.
5. Top your foods on the down-low. Of calories, that is. The calories in creamy sauces and dressings can really add up. Stock up on low- to no-calorie toppings like pico de gallo, hot sauce, mustard, pepper, 1-calorie-a-spray salad dressings from your local market, and even parmesan cheese in moderation. You'll be surprised at how quickly the weight will come off without sacrificing taste.
6. Commit to workout times. Whether you're doing Tony Horton's 10-Minute Trainer^® or an hour of P90X, make sure to set the times in your schedule to work out and stick to them. Plan other obligations around those times. Working out is important to your health and your life, and making it and yourself a priority will not only help you meet your weight loss goals but help you live a better life. Use a calendar from the workout programs or set up a time to work out with a friend—whatever it takes. I like to set the time in my phone calendar so an alarm beeps and says "Time for Slim in 6^® Ramp It Up." If that is my workout planned for that day and if I'm not doing it, I'm not gonna get slim in 6 weeks. It's my choice. You can even sign up for Beachbody's WOWY Supergym^® for free, where you can log in your workouts and get support from hundreds of people cheering each other on.
7. Lay out your workout clothes the night before. This can make a big difference not only in saving time but also making sure you commit to actually doing the workout. I like to get my workout clothes ready the night before for motivation but also so I can snooze through the extra time before working out. If you don't work out at home, then pack your gym bag the day before and always have it ready in your car or at work, so there's no excuse not to work out. My favorite new workout here is Brazil Butt Lift^®. Leandro Carvalho (known as the "Brazilian Butt Master") created such a fantastic workout, with booty-sculpting moves, cardio, and Brazilian dance beats, that I don't mind waking up a bit early to do it before work and starting my day with some fun.
8. Drink the healthiest meal of the day. Replacing one meal a day, even a snack, with Shakeology^® is the simplest way to lose weight and get the nutrients you need for optimal health. By targeting nutrition, fullness, digestion, and detoxification, Shakeology provides a multifaceted approach to help you keep full, shed fat, reduce food cravings, improve digestion, lower cholesterol, and have more natural energy—all through a delicious 140-calorie shake. I've been drinking it every day as an afternoon snack or after working out. Everyone at work makes them a little differently to craft their favorite concoctions. Some of us use water; others use milk, or even add a teaspoon of peanut butter or mint. They're delicious!

Stay Fit This Holiday Season

By Ben Kallen

The holidays shouldn't leave you looking like a bowlful of jelly. As fun as the holiday season is, it can be rough on your fitness program. Bad weather, stress, and lack of time can sap your motivation, while parties, visitors, and vacations can distract you from your workouts. It's no wonder so many people gain weight in November and December, only to regret it on January 2nd.

But it doesn't have to be that way. You can keep up or even improve your fitness level, stave off weight gain, and enjoy the holidays as much as ever. Just stick with the following guidelines.

1. Manage your time.

   Scheduling your workouts in advance, either with a printed workout calendar or online with WOWY Supergym®, is always a good idea. But it's especially important over the holidays, when just saying "I'll do it when I have time" can be a recipe for failure. Your free time is sure to get filled up with other activities, and it's easier than ever to forget about working out. On the other hand, if you schedule your workouts just like any appointments, you're much more likely to do them when the time comes. (Better still, invite some Workout Buddies to join you for extra motivation.)

   If you absolutely can't find time on a particular day, mark it as a recovery period, and make sure you have a workout scheduled for the day afterward. It'll prevent you from losing the fitness gains you've built, and ensure that you keep your exercise habit intact.

2. Keep up your energy.

   If your holiday period is marked by flurries of frantic activity followed by a worn-out feeling, you're not alone. But you can shorten those "dragging" periods with these healthy habits:

   • Stick to your food plan. Loading up on high-carb holiday treats can cause blood sugar fluctuations that leave you feeling tired, while subsisting on rushed snacks or skipping meals entirely prevents you from getting the fuel you need. But regular, high-quality meals and snacks will keep you running at top speed, whether you're working out or fighting over the last Dora the Explorer doll in the toy store.
   • Take time to relax. A meditation session, a round of yoga, or just a few minutes sitting with a hot drink or your favorite music will go a long way toward recharging your batteries.
   • See the light. If your energy takes a nosedive in the wintertime, you may be suffering from seasonal affective disorder, a mood-dampening condition caused by too little light exposure. See if you perk up after getting more rays (either by spending more time outside on sunny days, or by using a full-spectrum light box). If that doesn't help, see your doctor.
   • No skipping. If you feel a little tired before a planned workout, don't take that as a signal to skip it. Chances are your energy levels will pick up once you start moving. And when you exercise regularly, you're much less likely to experience those lulls during the rest of the day.
3. Travel right.

   This is a great time of year to take a vacation or visit family—but without advance planning, those trips can bring your fitness program to a screeching halt. Here's how to avoid that:

   • Protect yourself on the plane. Since there's no guarantee that an airline will have healthy food on hand, pack a meal or snack in advance, and make sure you drink plenty of liquids. If you're worried about catching something on the flight, boost your disease-fighting ability with Herbal Immune Boost.
   • Watch out when eating out. Travel often means a lot of restaurant meals, and that can derail your food plan in a hurry. Try to find restaurants that serve high-quality meals, or, if that's not possible, order the best of what is on the menu. (Even the IHOP® has some healthful, high-protein selections these days.) But if you eat in a chain restaurant, check out the nutrition ratings just to make sure you're not getting one of those 2,000-calorie salads.
   • Organize healthy activities. When you go to a warm beach or on a ski vacation, this is a no-brainer. But if you're traveling to an unfamiliar city, you should find out in advance what you can do that requires a little movement. And if you're staying with family members who prefer life on the couch, suggest some outdoor games—or, if the weather isn't cooperative, healthy indoor activities. Even a post-meal walk will get everyone's blood pumping and prevent total lethargy from setting in.
   • Take your workout with you. One of the many benefits of a DVD workout program is that it's portable. Decide which workouts you'll want to do during your trip, and pack those DVDs, along with a resistance band. If you don't have one, see if the place you're staying has basic gym equipment, or stick to exercises that don't require any.
4. Take care of your health.

   Nothing can derail a workout program like getting sick. And you may be extra-vulnerable to illness at this time of year, when stress and bad weather collide with cold and flu season. But a few basic precautions can improve your odds:

   • Wash your hands frequently, especially before touching your nose or mouth. (A recent study found that it doesn't matter how hot the water is, but for maximum benefit, you need to lather with soap for at least 20 seconds.)
   • Avoid germs. If you work out in a gym, clean the equipment with antibacterial spray, or at least cover it with a towel. Warm, moist surfaces are an ideal place for germs to live and grow.
   • Get plenty of sleep—less than 7 or 8 hours per night can compromise your immune system. (It can also slow your exercise recovery.) Try to save the late-night carousing for times when you can sleep late or take a nap the next day.
   • Drink plenty of water. It's easy to forget when it's cold outside, but staying hydrated helps keep your immune system in top working order.
   • Get a flu shot. Remember, there are different strains of the flu virus every year, so last year's shot won't keep you protected.
   • Maintain your healthy eating habits, and get a complete supply of vitamins every day. (To make sure, supplement with ActiVit® Multivitamins or Shakeology®.)

If you do come down with a mild cold, it's okay to keep working out—moderate exercise can actually boost your immunity. (Though if you're following a high-powered program such as P90X® or INSANITY®, you should ramp down the intensity for a while.) But if you have a fever, chest congestion, or can barely get out of bed, that's a sign that you need to rest up and recover. When in doubt, ask your doctor.

The Great Motivators: 14 Reasons to Keep Pushing Play

By Denis Faye and the Beachbody® Message Boards Community

Exercise is easy. Buy a video, pick up a weight, and you're doing it. Nutrition is easy. Buy good foods, eat them, and you're doing it. So why aren't we a world of the fit and the skinny? We'll tell ya why.

Because motivation is a killer. It's one thing to know how to eat right and exercise. It's another thing entirely to actually do it.

The trick is to find your magic button—that motivator that pushes you to blast out a P90X® Ab Ripper X session when you'd rather stay in bed, that motivator that makes you eat celery when chocolate cake is so much more delicious.

If you've found your motivator, more power to you, but for those who haven't, we asked the crew members on the Message Boards about their motivators. Answers ranged from wild to wonderful to weepy to just plain weird. If you see one that you like, grab it. It's on the house.

Here are a few of them

1. "What motivates me is the high I feel a couple hours after a really good workout. Nothing can beat that!"—JLYNNFL01

   Exercise causes your brain to release endorphins, the body's natural painkillers. A nice side effect of these little hurt-masking hormones is that they can also induce euphoria, even with moderate exercise.

2. "The thought of elastic waist bands keeps me pressing play." —Chelle Bean

   This is in no way a judgment, but the simple fact is that when you're fit, you have access to cooler clothes. And once you toss that muumuu away to make room for your skinny jeans, you won't want to go back.

3. "I motivate myself by thinking about how wonderful it will feel to be my husband's trophy wife!"—shellyv

   Although your spouse will probably love you either way, it's always nice to make him or her drool a little. Remember, being fit makes you feel good about yourself, and when partners feel good about themselves, it makes it easier to feel good about the relationship.

4. "Looking at my before pictures. If I ever start to feel like I don't want to exercise I just pull those gems out."—RyGuy

   Everyone seems to like their "after" picture so much more than their "before" picture. There was a lot of sweat and pain in the transition.

5. "Even though the ex-wife did not leave because I was not ripped, I still can't wait to take my shirt off at the pool for our son's birthday and have her see all the things she is missing out on. His birthday is in August, so I have just enough time."—Puckmaster

   Here's an old quote: "Revenge is a dish best served cold." It comes from either Afghanistan or the Klingon language. We're not sure which.

6. "Rock climbing alone isn't a key ingredient to a full life, at least not for me. Climbing with my kids, on the other hand, is another story. Spending time together, being able to keep up, starts to be even more promising. Ultimately, that is my big picture; my family, my kids, and my health are all intertwined." —Fitz62

   Being fit opens up a whole world for a parent. And technically, running around with your rugrats counts as exercise, so you get a bonus.

7. "My 2-1/2-year-old son who asks, 'Daddy are you exercising today?' And afterwards puts my shirt in the laundry basket for me. I want to be here as long as possible for my family." —Sgpratt

   Here's an even bigger motivator when it come to exercising for the sake of your family. Not only will the quality of family time improve, but also, in the long run, you'll have lots more of it.

8. "My daughter is my motivation. I do not want her to see me struggling with weight as I saw my mom."—Fufi28

   Here's the biggest motivator of all. Kids model their parents—the way they eat, the way they live their lives. If you live your life healthily and strongly, your kids will too.

9. "My favorite motivational tool is to use some P90X workouts or other exercises to create unique challenges and do them for time."—Coach Marc

   Goal-oriented people fire themselves up with, wait for it, goals. If working through 90 days of grueling exercise isn't enough for you, create mini goals during that time. Increase sets or do things faster, whatever fires you up.

10. "I make each workout an appointment . . . and I don't like missing appointments."—Blotman

    Most people like to live up to the commitments they've made. If you make a doctor's appointment, you don't miss it, do you? Well, you're just as important as your doctor, so if you make an appointment with yourself, honor it!

11. "WOWY keeps me accountable, I may not know a single soul personally, but just knowing thousands of other people are putting their health first keeps my conviction strong!"—Maii Beloved

    Of course, if you're just not willing to give yourself the respect required to keep those appointments, maybe you'll respect the thousands of people who track you when you use the WOWY® accountability system.

12. "The more you work out, the more you can eat!"—j-ro

    This one is a slippery slope, but there's some truth to it. Just keep in mind that exercise isn't a license to pig out on junk because "junk in, junk out."

13. "I enjoy seeing others' reaction when I wear a tank top. I get a kick out of them staring at the veins in my biceps."—Padstack

    It's always nice to get checked out and know that your hard work is paying off.

14. "GIRLS GIRLS GIRLS"—VOLTOWN

    Well, if you don't want to do it for yourself and you don't want to do it for your family, there's nothing wrong with doing it for the ladies, we suppose, or for the men, of course. Just don't go too crazy, Voltown.

Get Arms Like Michelle Obama's

By Ben Kallen

As perhaps the fittest first couple of all time, Barack and Michelle Obama are living proof that regular workouts really do work. And Mrs. Obama's well-toned arms in particular have become a symbol of female strength and beauty—as well as a demonstration of what even extremely busy people can accomplish with a little sustained effort.

If you want strong, sculpted muscles like the First Lady's, this post–4th of July week is the perfect time to get started. Here are eight tips for achieving those all-American arms.

1. Make workouts a regular part of your schedule. If Michelle Obama could find enough time to exercise during a presidential campaign and with the overscheduled life of a first lady, what excuses can anyone else have? According to published reports, she manages to work out for 90 minutes, three or four times a week, regardless of her other obligations.

Now, 90 minutes is a long time for sustained exercise, and you can get the same results from shorter but more frequent workouts, say 30 to 60 minutes, 5 to 7 times per week (without stressing the same muscle groups two days in a row). The important thing is to keep it up—don't let other daily tasks interfere with your workout plan. Not only does your body respond to consistent effort, but that's the best way to build up the habit that will keep you exercising regularly over the long term.

2. Don't just work your arms. Even if you're particularly interested in improving one "problem area," a proper workout program will deal with your entire body equally. This will give you a more natural look, and it's important for your well-being, too. Working on your legs, core, back, and chest will provide overall strength and flexibility, supporting you as you exercise and helping prevent injury.

3. Work all of your arms. When it comes to arm workouts, men and women have something in common: caring too much about a single part. While a lot of men concentrate on building their biceps for that show-offy "bulging" look, women tend to focus on the triceps in an attempt to avoid flab. But if you want genuinely strong arms (and an attractive, well-balanced appearance), you need a combination of moves that strengthen the biceps, triceps, and shoulders. Each of these areas supports the others.

4. Don't be afraid of weights. Stop worrying that resistance exercise will give you an overly muscular, "unfeminine" look. Lifting weights (or using resistance bands) is the best way to push your muscles beyond their capacity, causing them to grow stronger. But since women have a different hormonal profile than men, they'll become firm and toned rather than big and bulky. Take a look at the women who've completed ChaLEAN Extreme® or P90X®, and you'll see what we're talking about.

5. And do body-weight exercises too. Exercises using only your body weight are a great way to gain "functional" fitness that can help you move more easily in everyday life. In People magazine, Mrs. Obama credited her arm strength to the following exercise: "You go down into a push-up, then you jump up." (You'll find a similar move in the Core Synergistics workout of P90X.) If this seems too hard, start with regular push-ups and work your way up to the more complicated version.

6. Get lean. No matter how strong and beautiful your arms become, no one will know it if your muscles are covered in a layer of fat. According to a workout pal, Mrs. Obama cross-trains by mixing cardio into her weight-lifting sessions, which is great for raising the metabolism and melting away excess pounds. (You'll also need a proper diet plan, focusing on moderate portions of lean proteins, fruits and vegetables, whole grains, and beneficial fats.)

7. Get help. Michelle Obama uses a personal trainer, which is a great way to learn new exercises, get support, and add a level of accountability to your workout plan. The downside? A trainer can be expensive, and getting to the gym can be time-consuming. You'll get similar benefits by working out at home with enthusiastic friends (or WOWY SuperGym™ Workout Buddies), or by following your favorite home-fitness DVD program.

8. Assert your right to bare arms. Some media commentators criticized the first lady for her arm-baring outfits, saying they're too casual for someone in her position. We say that's bunk. Sure, you might want to dress up more formally for meetings with the French ambassador (or whatever job you happen to have). But once you've worked for those firm guns, why not show 'em off? After all, in this era of obesity and sloth, demonstrating the results of a fitness plan isn't just your right—it's practically your duty.

In Case You're Dating John Daly

by Carl Daikeler

A few people have let me know that John Daly criticized his girlfriend openly on Twitter for trying to help him eat healthy and exercise with P90X, and then he made a case that "P90X doesn't work."

First, this is not the guy I would look to for health and fitness advice. Second, this is a great example of why the Team Beachbody community and its coaches provide such a service to people.

I know of many, many stories where one person in a couple makes the decision to get healthy, and they are not supported by their other half. In fact, the other half can be so alarmed by the prospect of being left behind by the lifestyle change that they will do whatever they can to undermine the success of their partner.

As sad as that is, our job at Beachbody is to give people the tools they need to get results, and that includes the support and encouragement they might not get at home.

From the message boards, to WOWY, to direct connections with coaches who are doing the same program as you, the support you need is right here. The decision to take responsibility for your own health and fitness is a powerful one. I mean it - it's a big deal when you decide to get active on a regular basis and pay attention to your nutrition. But it's a very personal choice too. It's not one you can impose on someone else. You can put it out there, but they are the one who has to step up and take responsibility for themselves.

My advice is always to show people what's possible with your own results. That's how you open someone's mind up. That's what our infomercials do; they give evidence of real transformation. But the person watching at home is always the one who gets the credit for taking action.

John Daly is an amazingly talented guy whose career never materialized with the promise he showed when he came on the scene. I can only imagine how much longer he could drive the ball or how much longer his career would be if he really thought through that the body swinging his driver could be a whole lot more powerful if he treated it with some respect and gave it better fuel than diet coke. It's possible for everyone, whether it's P90X, or any of our other programs. It's possible for John Daly. But he's the one who gets to choose whether he wants to live a healthy lifestyle or not. Likewise, it would be kind if he showed some enthusiasm for the choices of others.