The Secret to a Flat Stomach + How to Maintain Your Results #526 04/22/13
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Ask the Expert: How Can I Maintain My Results?

By Steve Edwards

Congratulations! You're done with INSANITY®, P90X®, or another Beachbody® program, and you love the results. But you're also sick of hammering your body every day and watching each calorie you put into your mouth. So, what now? Can you keep your new body without all the work?

Man and Woman on the Beach

Yes and no. In order to function well, you need to move and properly fuel your body. But the fitter you are, the easier it is to stay fit. This means you can maintain your fitness with much less effort than it took to get there.

The following checklist will assuage the fears you have about losing your new body or reverting to the unhealthy habits you've worked so hard to change, and provide you with a sensible plan to maintain your results.

Lesson 1: Take a break!

Before you worry about keeping your results, you should celebrate. You've earned it! Your fitness won't fall apart overnight, and a break will give you physical and—more importantly—mental relief from worrying about training, diet, and results.

Don't worry about losing fitness. A little time off will actually improve your fitness by allowing your body to heal microtrauma (natural breakdown of muscle and connective tissue) incurred during regimented training. If you're in need of convincing, consider that professional athletes are forced by their trainers to take full-stop breaks at the end of each season.

Too much time off, however, will start things sliding the other way. The length of your break should be related to the length of your program. If you've done a month of INSANITY: THE ASYLUM®, a week off is plenty. If you completed 90 days of P90X or P90X2®, you've got close to a month of leeway before your fitness will begin to suffer.

You can exercise during this break and I strongly recommend it. Just make it fun and, absolutely, don't follow a regimented program. This is the time to take your newfound fitness for a drive around the block. If you've ever thought there was something you'd like to try, now's the time.

Man and Woman RunningLesson 2: Without a maintenance plan, expect to keep your results for about as long as it took you to get them.

It takes approximately 3 weeks off to fully undo 3 weeks of training, while it may take 3 months to fully lose 90 days’ worth of effort—it takes about the same amount of time to lose your fitness as it took for you to attain it.

But since starting at square one sucks (remember?), you never want to wait too long to restart your training. The break you took in Lesson 1 should transition straight into a maintenance plan. If you got in shape for something like a vacation, class reunion, or another type of indulgence-oriented function, you need a plan (if you didn't start with one) for continuing. Hopefully your new healthy habits have been well ingrained and you'll soon begin to miss the endorphin rush of your daily exercise sessions.

Lesson 3: Create a maintenance schedule

To maintain your fitness, you'll need around half the volume of your training program. The two simplest ways to do this are with full workouts every other day or with half workouts 6 days per week.

For the full workout plan, pick workouts to do every other day. The workout you do can be based on what you feel like you need. The downside is that it can be boring, which is why we offer many maintenance workouts, like P90X ONE on ONE®, INSANITY Fast and Furious, Brazil Butt Lift® Master Series, and so on. You can also mix and match from other workout programs, take classes at the gym, or play sports. The key is that you push your body in the way it was accustomed to during your training program.

Doing half workouts is trickier because you're probably going to have to abridge your workouts. Instead of "just Pushing Play," it's up to you to structure your workout. A good general guideline is to warm up, do one or two rounds of exercises, and then fast-forward to the workout's cooldown (or do a cooldown on your own). About 80% of a workout's value happens during the first few sets. And while that may put you 20% under elite fitness, it's perfectly fine for maintenance.

With either schedule, you'll want to make sure you're not doing similar workouts too close to each other. Don't do plyometrics or work similar body parts back to back.

Lesson 4: Continue to push yourself.

Just because you're working out less doesn't mean you can slack off. Your workouts should improve over time while you're maintaining, the same way they improved over time during your program. Your goal during each workout is still to lift more weight, move faster, jump higher, go deeper into stretches, and mimic the trainers as much as possible. Your body needs to be pushed. If it's not, it will regress.

Woman Eating CupcakeLesson 5: Eat how you did when you were out of shape and your results will melt away.

For a few days, or even longer, it will seem like you can now inhale burgers, beers, and everything else that you've been denying yourself without any consequences. This won't last.

It's a fun perk, but it's simply your body's new raging metabolism trying to heal microtrauma. The fitter you are, the slower your body is to show regressions. And while your new, fitter body will endure splurges much better than it did before, it is not, and will never be, immune. It's like the saying goes, you can't out-exercise a bad diet. At least you can't forever.

Lesson 6: You don't need to eat as strict a diet as you did during your program.

On the flip side, you don't need to eat like you have a fitness competition coming up unless, well, you have a fitness competition coming up. In fact, you probably shouldn't. Beachbody programs are "boot camps." They are designed to be very strict. Real life should be more relaxed and include indulgences. Fitness competitors don't stay in competition shape all the time, and neither should you.

There are a few popular maintenance strategies incorporated by fit people. One is the 80/20 rule. Keep 80% of your diet relatively clean so that you can let your hair down with the remaining 20%. Another is workweeks on and weekends off.

Whatever you do, just remember that your new body needs more calories to maintain than it did when you began your program. That's because your muscle-to-fat ratio is higher than it was when you started, so your metabolism is higher. Food is also essential for rebuilding the breakdown caused by your workouts, all of which means you need (or get) to eat more.

Ultimately, your goal is to stop calorie counting and learn to eat based on how your body feels. If you're lacking energy, eat more. Avoid excessive eating by stopping before you're full and realizing that when you overeat you feel sluggish and uncomfortable. By eating intuitively, you can maintain your physique more easily than by measuring every morsel you put in your mouth.

Lesson 7: You can't maintain forever.

A solid maintenance plan can keep you fit for a long time. However, if you want the level of fitness you had after your last program, you're going to require a reboot every so often, as in reboot camp. There's simply no way around the fact that elite fitness requires sacrifice, hard work, and getting out of your comfort zone from time to time. P90X2, anyone?

Have a question you'd like to see answered in our Ask the Expert column? Email us at mailbag@beachbody.com with the subject line "Ask the Expert."


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Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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10 Moves to Improve Your Basketball Game

By Zack Zeigler

Once you've mastered basketball's fundamentals—how to properly dribble, shoot, pass, and trash talk—you can improve your game by fine-tuning the way you train off the court. This exercise collection, courtesy of former basketball coach, veteran baller, and Beachbody's Director of Fitness Steve Edwards, will increase your stability, stamina, and strength while aiming to keep you off your team's injured reserve list.

Men Playing Basketball and Man holding a Ball

"When we were creating P90X2®, I went over the training diaries of many NBA® players, and these are movements almost all of those players did," Edwards says.

Some exercises you'll recognize from P90X2 and INSANITY®, while others were borrowed from Dr. Marcus Elliott and his team from the P3 Peak Performance Project. Edwards recommends a thorough warm-up before engaging in this workout, and performing one set of each exercise in sequence. When one round becomes a slam-dunk, add another to make it more of a challenge. Also, we promise that's the last cheesy basketball-related pun.

FRONT SQUAT
A solid base is important if you don't want to lose your balance every time some lummox hand-checks you. "Along with making your legs, trunk, and lower back strong, front squats will teach your body proper biomechanical alignment," Edwards explains. "Tall people tend to naturally squat wrong by bending forward instead of sitting deep—and that's not a strong position. When doing these, only squat down until your knees are at 90 degrees, since that's the range of a defensive stance."

How to Do It
  • Grab a pair of dumbbells and stand with your feet slightly wider than shoulder-width apart.
  • Raise the dumbbells upward and rotate your hands so they're in the same position they'd be for a barbell squat (might require a lower body "kip" [dynamic move to hoist the weight] if you're using heavy weight).
  • Descend into a squat position while keeping your back straight, your chest upright, your elbows parallel to the floor, and your butt over your heels.
  • Once your knees reach 90 degrees, return to the starting position.
  • Perform 8–15 reps.

LATERAL SKATER
Breaking news: NBA scouts are not attending your pickup games. So exiting the game without spraining or tearing anything should trump all other concerns. Lateral skaters work the quads, hamstrings, and calves, but they also play a key role in strengthening the entire pelvic girdle, especially the gluteus medius. "The gluteus medius—a small muscle in the butt—helps with hip stabilization and puts your body into a biomechanical alignment that greatly reduces knee and lower-extremity injuries," he says. No wonder the folks at P3 make them a staple in their basketball-centric workout routines.

How to Do It
  • Stand in an athletic position with your feet close together; bend at the waist with your knees and arms slightly bent.
  • Jump off of your left foot and land on your right foot while keeping your left foot off the ground. The opposite leg from the one you're launching off of will naturally pendulum across your body.
  • Reverse it (jump off of the right foot and land on the left foot).
  • Perform 6–10 reps total (3–5 each leg) at 100%.

HEEL SLIDE
As Edwards notes in his blog, you're far more susceptible to non-contact lower-body injuries when hip alignment is askew. Enter the heel slide. The form can be tricky, but perfecting the movement enables you to maintain proper hip alignment. "If the middle of your butt isn't hurting by the time you're done, you're doing it wrong," Edwards says. The downside: You'll need adequate wall space, so contemplate taking down the enormous Kurt Rambis portrait to free up some room.

How to Do It
  • This one's a little complicated, so we're going to let Steve take it away in this video.
  • Perform 15–20 reps (or 30 seconds) per side.

SIDE PLANK LEG RAISE
In every facet of the game—shooting, defending, sprinting off the court in shame after launching an air ball—you're using core strength. For side plank leg raises, Edwards suggests raising both the upper leg and arm to provide more stability and to force the hip into place. He also stresses the importance of pointing the toes down on your elevated foot. "Turning the toes downward will strengthen the gluteus medius along with your core," he reveals. "Pushing the belly button forward will help maintain verticality. When the upper leg hangs out from the body, it most likely means you're using the back and gluteus maximus muscles (in other words, cheating) instead of the gluteus medius."

How to Do It
  • Lie on your side, keep your legs straight, and prop yourself up on your arm or elbow.
  • Raise both the upper leg and arm (remember to point that upper toe downward).
  • Hold the position for 30 seconds, then switch sides.

BULGARIAN SQUAT
Bulgarian squats build lower-body muscles. They also provide a reason to thank Bulgaria for contributing something to the world. When paired with split squat jumps (we'll get to those next), the two exercises team up to both strengthen the legs and enhance explosiveness. "This is a basketball-specific movement that you use in the game," Edwards explains. "You want your back leg to be about 12 to 18 inches off the ground with your back knee almost touching the ground [like a lunge when you descend]; finding the proper weight and distance to use here will be trial and error."

How to Do It
  • Grab a pair of dumbbells and put them at your sides with your arms straight, or move them into the same position you would when doing a barbell squat.
  • While you're in a staggered stance (your left or right foot forward), place the top of your back foot on top of a bench (or a chair, couch arm, or stability ball—whatever's available or at your comfort level).
  • Perform 8–15 per leg.

SPLIT SQUAT JUMPS
The folks at P3 rely on split squat jumps regularly with their basketball clientele. Why? They enhance explosive power off of one leg, and that's something players need to snag rebounds, hit jump shots, and execute 360-backflip dunks . . . or layups. "Doing a heavy contraction exercise like the Bulgarian or front squat before a dynamic movement makes the latter move safer," he explains. "Your muscles are thoroughly warmed up, so it's much harder to injure yourself. The cool thing is that you also free up something called high-threshold muscle cell motor units that will help you jump higher."

How to Do It
  • Get into a split stance.
  • Drop into split squat position so your front upper leg is parallel to the floor and your rear knee is almost touching the ground.
  • Jump upward and quickly switch the position of your legs so you land in the opposite stance.
  • Perform a squat and repeat.
  • Perform 6–10 reps total (3–5 each leg) at 100%.

SQUAT HOPS TO WALL SQUAT
"The first thing you do when you're tired in basketball is start to stand up and lose the position where you are strong and laterally quick," Edwards says. And if you can't sink down into a stance and D up, you might as well wear the other team's jersey. This squat hop to wall squat duo will supply your lower body with strength and stamina. "Go for speed, not distance," he says. "Move as fast as you can, tapping the feet as quickly as possible. And when you're done, do a wall squat until failure."

(Something to consider: If you sweat worse than a broken spigot and you're doing wall squats at home, Superman a towel over your back to preserve the paint.)

How to Do It
  • Get into a defensive stance (legs bent at 90 degrees, back straight, head up), arms out like you're guarding someone.
  • Perform 16 jumps rapidly (4 forward, 4 sideways, 4 to the other side, and 4 backward) and repeat it 4 times.
  • Find a wall and get back into your defensive stance with your arms and fingers extended.
  • Stay in that position as long as possible.

FINGERTIP PUSH-UPS
Whether you're shooting, passing, or giving someone a Dikembe Mutombo finger wag after blocking a shot, your fingers play a crucial role. And they take a serious beating during basketball games. Fingertip push-ups will toughen your digits and boost strength in your upper body and core. "Work up to 25 reps, but aim for 15 or as many as you can do to start," Edwards suggests. "Do some of them from your knees to build up strength if you need to."

How to Do It
  • Get into a push-up position (wide- or narrow-grip).
  • Support your body weight with your fingertips instead of your palms.
  • Keep your head, neck, hips, and torso straight, and your back and shoulders stable as you descend.
  • Push up and repeat.
  • Perform up to 25 reps (unless you can do more).

LINE HOPS
Proprioception is an internal mechanism that allows us to do cool things like control our limbs without having to look at them while they work. (That's how we can drive without the need to stare at our hands and feet.) Trouble is, that can be a detriment with basketball. We remember how to run, jump, and shoot from balling when we were kids, but if we haven't played in a while our bodies may not be conditioned to carry out those in-game movements without suffering an injury. "Line hops help with neuromuscular patterns," he explains. "Just jumping on the balls of the feet will help get your body used to [those movements] again, as well as help with speed and quickness."

How to Do It
  • Tape an "X" onto the floor.
  • Hop quickly over a line, changing direction after every 5 jumps.
  • After 30 jumps, rest 30 seconds and complete another set.

CURL TO OVERHEAD PRESS
Owning a Bieber-esque physique will get you punished in the paint and leave you out of position when you're hit with a hard screen. In other words, don't neglect strengthening your upper body. "With this movement, you're building strength through a squat position, which you spend a lot of time in on the court," Edwards says.

How to Do It
  • Grab a pair of dumbbells and let them hang at your sides.
  • Perform a squat until your thighs are parallel to the floor.
  • Return to the standing position and do a biceps curl.
  • When the dumbbells reach your shoulders, flip your hands over and press them over your head by thrusting from your hips (called a push-press).
  • Reverse the move, slowly, to the starting position, and repeat.
  • Do 8–15 reps, or until failure.

Got Photos? Send us your pics of you doing these moves to mailbag@beachbody.com and we may run them in a future issue!

Related Articles
"How ASYLUM Can Spike Your Fitness"
"Phys Ed Follies: 9 Fitness Activities That Feel More Like Play"
"How to Build the Ultimate Home Gym in 3 Easy Steps"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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The Secret to a Flat Stomach

By Collette DeBenedetto

Spring is finally here! The birds are chirping, the sun is shining, and clothing appears to be getting . . . smaller. While the warmer weather and the reemergence of the sun make for happier brains, they make it harder for you to hide that muffin top underneath sweaters and jackets.

Woman's midsection and a Woman Relaxed on a Pink Towel

Unfortunately, your stomach is often one of the first places you gain weight and one of the last places you'll lose it. Belly fat is not only bad for the beach; it's downright dangerous. A study published in the American Journal of Hypertension revealed that "A larger waist measurement predicts the development of high blood pressure, regardless of total body fat." Other studies have found that visceral stomach fat (versus the subcutaneous fat that you can pinch) is linked to higher total cholesterol, insulin resistance, colorectal cancer, and diabetes. It's time to get serious about losing the spare tire around your waist—not only for aesthetic reasons, but also for your long-term health. And with just a few more weeks until beach season is here, there's no better time to start shredding that fat so that you can reveal a flat, defined, sexy stomach.

A healthy diet—full of fresh fruits, vegetables, lean protein, and healthy fats (like avocado and olive oil)—is critical to getting a flat stomach. Ever heard the phrase "your abs are made in the kitchen"? It's true. This, coupled with the Harvard Women's Health Watch recommendation of at least 30 minutes of moderately intense physical activity a day, is the key to getting a flat tummy.

If seeing a flat stomach comes down to reducing your body fat through healthy diet and exercise, then why bother doing ab-specific exercises? One good reason is that "ab exercises" also strengthen your core, and a strong core can improve your posture and make you less prone to injury. Another is that the abs—like your biceps—are muscles. They're comprised of 6 different muscles: the transverse abdominal that wraps around your torso, the internal and external obliques (one of each on each side), and the rectus abdominis (see the diagram). The rectus abdominis is the "six-pack" muscle. But strengthening all of them is important. Doing exercises that target these will strengthen them so they appear defined when your body fat percentage is low enough for them to be visible. With that in mind, here are 7 of my favorite ab-sculpting moves.

  1. Training Camps from TurboFire®: Chalene Johnson leads this fan favorite. Start in a seated position on the floor with your heels on the ground and toes facing 45 degrees toward the sky. Lean back until you feel your abdominals engage. Twist toward your right side, lean back, and touch your right elbow to the ground. Engage your abdominals, sit up, and repeat the move on the other side. This is an oblique killer and will help you create those little "fingerlike" muscles on your sides.
Woman doing Training Camp
 
  1. Sprinting: Remember when you used to sprint around the playground as a kid? Those short, explosive bursts of energy do wonders for your midsection. Think back to the Summer Olympics when the sprinters were waiting on the starting line for the 100-meter dash. Every single one had a six-pack. Sprinting is an anaerobic activity that targets almost every muscle in your body, and especially the abdominals. When you have to quickly drive your knees up while staying in an upright position, you're forced to use your core. Just make sure that you're well warmed-up before going full bore.
Woman Sprinting
 
  1. Fifer Scissors from P90X®: This move from Tony Horton hurts so good. Lie flat on your back with one straight leg extended so that it is perpendicular to the floor. The other straight leg should hover just off the ground. Switch legs every 10 seconds and don't let either leg touch the ground.
    Note: If you find that your back is coming up off the ground or if it starts to hurt, place your hands underneath your lower back.
Woman doing Fifer Scissors
 
  1. Stability Ball Roll-Outs: This is a real core burner! Start with your knees on the ground and a stability ball in front of you on the floor. Place your hands and wrists on the top of the stability ball and slowly roll the ball out in front of you. Keep your arms straight while rolling out the ball and keep your back straight. If your back starts to sway or if your butt drops, you've gone too far. Slowly roll back in.
Woman doing Stability Ball Roll-Outs
 
  1. Tuck Jumps from INSANITY®: And you probably thought jumping was only for your legs! This tummy tamer gets your heart rate up, works your entire body, and tones abs all in one. Start with your feet shoulder-width apart. Drive your arms up into the sky and lift your knees to your elbows. Like with sprinting, you'll want to be fully warmed-up before trying this exercise.
Woman doing Tuck Jumps
 
  1. Stability Ball Knee to Chest: Place your hands on the ground and the tops of your feet on the stability ball so that you are in a push-up/plank position. With your core engaged (good luck trying this without it engaged!), bring your knees to your chest and then move them back out to a plank position. Do not let your back sway or your butt drop.
Woman doing Stability Ball Knee to Chest
 
  1. Hip-Up from Body Beast®: Spot-burning fat through exercise is impossible. But this exercise will help strengthen the lower half of your rectus abdominis muscle. Lie flat on your back with your feet flexed toward the sky and your hands at your sides. Engage your stomach, lift your hips up, and drive your feet straight up. Lower your hips back down to the ground in a slow, controlled motion.
Woman doing Hip Up

For extra support in achieving that toned stomach, follow these 5 gut-busting tips:

  1. Ditch the refined sugar! It may look good and taste good, but refined carbohydrates and sugars wreak havoc on your midsection. It's OK to have a treat once in a while, but try to keep these waistline killers to a minimum.
  2. Stand up straight: The more you slouch, the more your stomach pooches. According to WebMD®, you should "align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger. Draw your navel to your spine and keep your weight even on the balls and heels." This posture will help you look much leaner and, over time, this isometric contraction of your abs will help strengthen them.
  3. HIIT Training: Engage in High Intensity Interval Training (also known as HIIT) and you can see more results in less time! This type of exercise, done in short bursts with brief recovery periods between sets, can help spike your metabolism so you burn calories for hours after you're done working out.
  4. Sleep: Getting the right amount of shut-eye can help you get the flat tummy of your dreams. When you skimp on shut-eye, your body undergoes physiological stress, which causes your body to store fat. Strive to get 8 or more hours every single night. Scientific American reports that "even short-term, partial sleep deprivation could pave the way for weight gain and other negative metabolic consequences."
  5. Reduce Stress: Stress can be good or bad depending on how we deal with it. We need stress to change and progress, but too much of it can cause our bodies to enter a "fight-or-flight" biochemical process. According to WebMD, this makes "our bodies store fuel, slow down metabolism, and dump out chemicals [such as the stress hormone cortisol] which are more likely to cause . . . obesity in the abdominal region." When we're stressed, we also tend to reach for comfort foods. If you lower your stress levels (through time management, yoga, meditation), you won't need to self-medicate with food and your hormone levels will be much healthier.

Resources:

  1. "Abdominal Fat and What to do About it." Harvard Health Publications: Harvard Medical School. Web. 26 March 2013. http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm
  2. Harmon, Katherine. "How Slight Sleep Deprivation Could Add Extra Pounds." Scientific American. 24 October 2012. Web. 25 March 2013. http://www.scientificamerican.com/article.cfm?id=sleep-deprivation-obesity
  3. Sarnataro, Barbara Russi. "6 Tips for Flat Abs." WebMd. Web. 25 March 2013. http://www.webmd.com/fitness-exercise/features/6-tips-flat-abs
  4. Zelman, Kathleen M., MPH, RD, LD. "Five Surprising Reasons You're Gaining Weight." WebMD. Web. 25 March 2013. http://www.webmd.com/fitness-exercise/features/6-tips-flat-abs

Related Articles
"6 Moves to Get a Better Butt"
"11 Ways You Can Use Your Phone to Get Fit"
"Flexy Plexy: 10 Crazy Yoga Poses That Will Tone Your Body"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

Submit a CommentTell A Friend Bookmark and Share

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Recipe: Grilled Cheese

(Makes 1 serving)


Grilled Cheese
Craving comfort food? According to our nutritionist, what makes grilled cheese unhealthy isn't the bread or the cheese. It's the fake cheese, the type of bread, the butter spread, and the portion size. Here are two healthier grilled cheese recipes for you so you can have your grilled cheese and eat it too!

Let us know which is your favorite at mailbag@beachbody.com.

Grilled Goat Cheese Sandwich with Honey and Figs

(Makes 1 serving)

Ingredients

  • 2 slices sprouted whole-grain bread
  • 1/4 cup sliced dried figs
  • 1 oz. soft goat cheese (1/4 cup)
  • 1/2 tsp. raw honey
  • 1/2 tsp. olive oil

Preparation

  1. Top one slice of bread with figs, cheese, honey, and second slice of bread. Set aside.
  2. Heat oil in medium nonstick skillet over medium high heat.
  3. Add sandwich; cook for 2 to 3 minutes, or until golden brown. Flip, then cook for 3 to 4 more minutes or until cheese has melted.

Tip: Sandwich can be grilled without oil in a counter-top two-sided grill or panini maker.

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
312 11 g 4 g 13 mg 286 mg 45 g 10 g 14 g 14 g


---------------------

Smoked Gouda Grilled Cheese with Arugula and Roasted Red Peppers

(Makes 1 serving)

Ingredients

  • 2 slices sprouted whole-grain bread
  • 1 tsp. Dijon mustard
  • 1 oz. roasted red bell pepper strips
  • 1 slice medium tomato
  • 1/4 cup fresh arugula
  • 1 oz. shredded smoked gouda cheese (1/4 cup)
  • 1/2 tsp. olive oil

Preparation

  1. Spread mustard on one slice of bread.
  2. Top with pepper strips, tomato, arugula, cheese, and second slice of bread. Set aside.
  3. Heat oil in medium nonstick skillet over medium high heat.
  4. Add sandwich; cook for 2 to 3 minutes, or until golden brown. Flip, then cook for 3 to 4 more minutes or until cheese has melted.

Tip: Sandwich can be grilled without oil in a counter-top two-sided grill or panini maker.

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
296 13 g 5 g 32 mg 665 mg 33 g 8 g 3 g 15 g

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.


Body Beast and P90X®/P90X2® Portion Information

Equivalents (for Both Sandwiches)

P90X/P90X2 Nutritional Information:

Carb/ Grain Fat
1 1



Body Beast Nutritional Information:

Starch Fat
2 3


If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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