How to Get Through Your Toughest Workout #532 08/08/2013
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Tips for Getting Through Your Toughest Workout

By Zack Zeigler

I'm battling a set of Gap Jumps on minute 36 of P90X's Plyo X, and I'm getting my butt handed to me. I'm breathing heavily, sweat is dripping onto the rug, and my wet-noodle legs might not allow me to clear the next invisible gap Tony Horton insists I leap over.

I want to quit and do something—anything—else instead of finish what is left of the workout. But I don't. For some reason, it's important that I prove to you, a stranger, that I'm no quitter!

Woman Resting


Trouble is, that's not entirely true. Although I stuck this one out, I bail on my workouts more often that I'd like to admit. I'm too tired. I'm too pressed for time. I'm already too ripped. Okay, that last one's an overstatement, but you get the idea: I manufacture reasons as to why stopping makes more sense than continuing.

I'm not sure why I do that, or more importantly, how to reverse the process. Thankfully, sports psychologist Dr. JoAnn Dahlkoetter, author of Sports Psychology Coaching for Your Performing Edge: Mental Training for Performance in Sports, Business, and Life, does. Dr. Dahlkoetter has worked with handfuls of top-level athletes—including five Olympic gold medal winners—as well as countless people who simply want to live healthily and look halfway decent naked. She also won the San Francisco Marathon in 1980. She knows a thing or two about how to make it through your toughest workouts.

1. Mentally Prepare

"People can fail from not being in touch with their bodies," she says. Some Beachbody® workouts will wipe you out. (There's a reason the plyometric workout in P90X2® is called Plyocide and not Plyo-this-might-be-kinda-tough.) But understanding, embracing, and anticipating that you've signed up to tackle a ball-busting workout can help you size up the challenge and muster the fortitude required to overcome it.

Woman and Man Working Out2. Find a Workout Buddy

If during a grueling workout you find yourself taking a break from taking a break after you just got finished taking a break, consider recruiting someone to train with you. Researchers at Kansas State University found that people who train with a more skilled workout partner who doesn't cheerlead you through the workouts worked out for longer periods of time.1 That's because this competitive attitude supposedly makes you not want to feel like the "weak link" and encourages you to work harder.

3. Get into a Routine

Make your workout session as much of a priority as you would other important daily activities, like brushing your teeth, getting to work on time, or DVRing America's Got Talent. "Build a routine so you're doing [your workout] at the same time each day," Dr. Dahlkoetter suggests. "If you don't have a routine, the workout becomes a low priority that might get overlooked."

4. Make Your Goals Specific

Tape measure wrapped around an appleInstead of saying you want to "lose weight" or "look better," come up with specific goals you want to accomplish, like "losing six pounds," or "finally fitting into my wrestling singlet from college." Those details will offer you something tangible to strive for. The S.M.A.R.T. (specific, measurable, achievable, realistic, and time-targeted) goal technique has proven to be popular and effective for constructing a plan of attack, whether you're tackling work projects or getting through a workout.

5. Use the 3 Ps

It sounds pretty hippie, but Dr. Dahlkoetter has "Three Ps"—Positive Images, Power Words, and Present Focus—that can actually help. Studies show that athletes who visualize themselves winning are more likely to succeed.2 Visualize the whole process, from going to bed at the right time to finishing your workout, and you'll be more likely to get through it, improving your overall concentration in the process.

Then, create some "Power Words" to help you push through those super-tough moments. I'm usually spewing four-letter words after about 25 minutes of most of my workouts. Instead, try this exercise: On a piece of paper, write all of your excuses, self-doubts, and negative thoughts about the workout on the left side. Then, on the right side, write what the opposite of that would be. For example: If you write you're "too tired" on the left side, write your "mind and body are stronger and healthier each day" on the right. When you're lagging, tell yourself those things you've written on the right side of the paper.

And, finally, focus on the present. From worrying about work to your kids to whether the Inland Empire 66ers are going to cover the run line (I'm letting it ride on you, fellas!), we all have plenty of daily stresses to contend with. But your workout shouldn't be one of them; in fact, it might be the only hour of the day you get to focus entirely on yourself. To do that and offer your best effort, you need to be present from beginning to end. That said, during your Wall Sits or another difficult move that doesn't pose a high risk of injury, feel free to let your mind wander to your "happy place."

How do you get through your toughest workouts? Tell us at mailbag@beachbody.com.

Sources:
  1. Optimal workout partner encouages less to motivate more, says university researcher
  2. Maximizing Strength Performance Using Mental Imagery

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13 Reasons to Love Lemons

By Sarah Stevenson

When life hands you lemons what do you do? Please don't say, "Make lemonade." There are so many other uses for these citrus superstars that were regarded as healing agents by the ancient Egyptians. Lemons have been used for centuries to boost the immune system, help people lose weight, and much more. Here are 13 benefits these vitamin C–packed fruits have to offer.

Lemons


Stay Heart Healthy

One of lemons' secret weapons is vitamin C, a powerful antioxidant that neutralizes free radicals that damage blood vessels and increase plaque build-up.1

Eliminate Kidney Stones

Kidney stones form when your body is unable to break down the chemicals in your urinary tract. The citric acid that eating or drinking lemons provides is capable of breaking down existing stones you may have as well as prevent new ones from forming.2

Breathe Easier

Vitamin C fights free radical–induced muscle contraction and airway constriction, as well as inflammation-induced histamines. Try starting each day with a warm glass of water mixed with a squeeze of lemon and a teaspoon of honey.3

Clean Your Produce

Because lemons are so acidic, they are able to change the pH levels of water to create a solution that kills off bacteria by creating an inhospitable environment for them. Pour fresh squeezed lemon juice into a spray bottle and spritz it on your fruits and veggies to clean them before eating.4

Soothe Your Sore Throat

The antibacterial qualities of lemons are able to help prevent infections in the throat. Simply gargle with lemon water at the first sign of sickness or a sore throat.5

Regulate High Blood Pressure

Herbal Tea with a slice of LemonLemons are packed with potassium, which helps regulate high blood pressure. Add a hearty squeeze of lemon to your herbal tea on those stressful days.6

Clean Your Liver

Have you been partying a lot? Your liver is great at removing toxins on its own, but narirutin, the chemical found in lemon peel, may reduce liver inflammation. Zest some lemon peel into your food or water, or supplement your diet with lemon extract.7

Remove Dark Spots

Skin-lightening creams often contain citric acid. Use this knowledge to your advantage and the next time you see a dark spot on your skin, add some lemon to your skincare routine.8 Just make sure to finish your treatment with SPF moisturizer or sunscreen as lemons (and those creams) can make your skin more photosensitive.

Disinfect Cuts and Scrapes

This is going to sting a little. Lemons have antiseptic and coagulating properties, giving them the ability to stop bleeding as well as cleanse the wound.9

Highlight Your Hair

Want to lighten your hair this summer? Soak your hair in a 1/4 cup of lemon juice mixed with 3/4 cup water. Sit in the sun until your hair is completely dry. Repeat this every day for a week and you should have natural highlights.10

Clean and Whiten Your Nails

Dirty nails? Cut a lemon in half and squeeze the juice into one cup of warm water. Let your fingertips soak in the mixture for five minutes. Rub the lemon peel across the nails and you'll have one good-looking set of talons.11

Exfoliate Your Skin

Mix the juice of a whole lemon with a cup of warm water. Lemons exfoliate and can help draw out blackheads if you dab a little lemon juice directly on the problem spot.11

Eliminate Dandruff and Product Buildup

Massage two tablespoons of lemon juice into your scalp and rinse with water. Then, stir one teaspoon of lemon juice into one cup of water and rinse with it. Repeat this daily until your dandruff disappears. Lemons eliminate the buildup of hair products as well, leaving hair full, clean, and light.12

Sources:
  1. Mateljan, G. (2007). The World's Healthiest Foods. Seattle, WA. GMF Publishing.
  2. Penniston, Kristina L., et al. "Quantitative assessment of citric acid in lemon juice, lime juice, and commercially-available fruit juice products." Journal of Endourology 22.3 (2008): 567-570.
  3. Gavin, Ryan. Asthma Control: Your Legitimate Guide to Healing Asthma, Adopting the Best Asthma Diet, Finding Alternative Asthma Treatment and More With This Asthma Sourcebook. Tru Divine Publishing.
  4. Berger, Cedric N., et al. "Fresh fruit and vegetables as vehicles for the transmission of human pathogens." Environmental microbiology 12.9 (2010): 2385-2397.
  5. Bealin-Kelly, Francis Joseph David, Bernhard Hanke, and Paul Nienaber. "Throat soothing compositions." U.S. Patent No. 6,432,441. 13 Aug. 2002.
  6. Skrabal, F., T. Auböck, and H. Hortnagl. "Low sodium/high potassium diet for prevention of hypertension: probable mechanisms of action." The Lancet 318.8252 (1981): 895-900.
  7. Narirutin fraction from citrus peels attenuates alcoholic liver disease in mice: http://www.ncbi.nlm.nih.gov/pubmed/23416143
  8. Qu, Di, et al. "Holistic composition and method for reducing skin pigmentation." U.S. Patent No. 7,429,391. 30 Sep. 2008.
  9. Konesni, Mandi. Mandi's Herbal Handbook. Mandi Konesni, 2010.
  10. Cox, Janice. Natural Beauty at Home, Revised Edition: More Than 200 Easy-to-Use Recipes for Body, Bath, and Hair. Holt Paperbacks, 2002.
  11. Moosbrugger, Patty. Lemon Magic: 200 Beauty and Household Uses for Lemons and Lemon Juice. Three Rivers Pr, 1999.
  12. Breedlove, Greta. Herbal Treatments for Healthy Hair. Storey Publishing, 1999.

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An Inside Look at Vanilla Shakeology®

By Rebecca Swanner

Vanilla. It's the ultimate classic flavor. The word itself is part of our cultural vernacular, even though vanilla is anything but dull! This year, we introduced Vanilla Shakeology, which is made from real vanilla sourced from sustainable farms in Madagascar. Getting this vanilla wasn't easy, but as you'll find out, nothing involving that plant ever is.

Vanilla Flowers


The History of Vanilla

Vanilla, the only member of the temperamental orchid species that produces edible fruit, originated 60 to 70 million years ago.1 There are more than 150 species of the plant, and while most vanilla used for commercial production today comes from Tahiti, India, and Madagascar (where we sourced the vanilla found in Vanilla Shakeology), vanilla once thrived along the coasts and in the tropical forests of Mexico and Central and South America.

According to Patricia Rain, the author of Vanilla: The Cultural History of the World's Favorite Flower, ancient tribes in those areas ground up the vanilla beans and used them as a ceremonial incense, but not as a flavoring. It's believed that it wasn't until centuries later that its flavor was discovered when the Aztecs began experimenting with the dried pods, adding them to their xoclatl (the original hot chocolate).2

It remained a Central and South American secret until 1520, when Spanish conquistador Hernando Cortez conquered the Aztecs. According to legend, Cortez demanded to know what was in xoclatl after he was served a mug of it by fallen emperor Montezuma. The conquistador brought the ingredients—chocolate, corn, and vanilla pods—back to his native Spain, but not before executing Montezuma.

In 1602, Hugh Morgan, apothecary to Queen Elizabeth I, started tinkering with the beans to see if they could be used as a stand-alone flavor. Supposedly, once Morgan nailed the recipe, the Queen refused to eat or drink anything not flavored with the prized bean.3 At that time, vanilla was so expensive that only royalty could afford it. That's because no one could figure out how to pollinate the vanilla flowers in Europe, so all beans had to be imported. But in the 1836, everything changed. First, Belgian botanist Charles Morren discovered that the Melipone bee—which was native to Mexico—was integral to the flower's ability to produce beans. Shortly thereafter, on the French island of Bourbon near Madagascar (that's why most vanilla is known as "Bourbon vanilla"), former slave Edmond Albius discovered how to hand-pollinate the flower, and the race to cultivate vanilla took off.4

Vanilla PodHow Vanilla Shakeology Came to Be

If you've ever had the pleasure of cutting open a vanilla bean and seen the hundreds of tiny seeds inside, it's easy to presume that to give Shakeology vanilla-forward flavor, we'd just have to add the seeds to the recipe. Darin Olien, one of Shakeology's chief architects, explains. "Vanilla, on its own, is not a strong flavor, whereas cacao is very dominant. You have astringent flavors in Shakeology—the adaptogens, the roots, the macas, the astragaluses—to cover them. Your average natural vanilla flavor has no chance."

For a nutrient-packed product like Shakeology to taste like vanilla, an exceptional vanilla flavor must be used. Otherwise, the herbs and whole food ingredients drown out the vanilla essence. The trouble is that many of the strong vanilla flavors include synthetic chemicals that Beachbody can't get behind. That's why it's taken so long to get it right. "In 2010, I thought we had it," says Olien. "I had sampled dozens of decent flavors and on paper, they were approved by the FDA. But I'd get on the phone with them and ask them to tell me what was in it, and eventually, after pulling that string, I saw that synthetic additives were used." He and CEO Carl Daikeler nixed it instantly.

Beachbody kept searching for a solution and soon found a vanilla that lived up to the reputation of Shakeology. Not only does it deliver on the extraordinary natural taste we were searching for, but also the supplier is aligned with the Beachbody ethos of sustainability and social responsibility.

Kids in SchoolThe supplier starts with organic vanilla beans grown in Madagascar and works with the local community to educate the local farmers on sustainable growing methods. Their commitment to education goes beyond the farms with the building of schools in the villages where the vanilla is sourced. Plus, "we can trace the bean to exactly where it came from, all the way to the lot it was in," says Olien. "Our suppliers are training the farmers to do it in a way that is most sustainable and efficient . . . and consistency of crop is one of the biggest gifts you can give a farmer."

The Testing Phase: Fun in the Lab

Once Beachbody finally had a viable vanilla flavor, it was time to test it. Collaborating with Olien, Michael Wilson, SVP of Research and Development, and his team of scientists were able to create the great-tasting Vanilla Shakeology. This development process and rebalancing of ingredients led to more than a hundred taste tests as well as challenges to get the color "right." As you may have noticed, Vanilla Shakeology isn't pure white as other vanilla protein drinks out there are. Wilson explains, "That's the protein blend, herbals, whole grains, and seeds like quinoa, chia, flax, and other natural whole food ingredients. They are what makes Shakeology work, and we need to make it all work together in harmony." That said, some ingredients led to unexpected results. "Beta-carotene (pre-vitamin A) has a natural variation in color. When we made the first test batch in the plant, we had a reddish-orange product that we didn't see in the lab. When you're getting close to starting production for a very important launch and you have an orange-colored vanilla drink, it's a little bit scary."

They resolved that problem, and at the end of the day, Wilson's team made sure that the texture, color, and aroma all worked together. And, most importantly, Vanilla Shakeology "lives up to what Shakeology is about, the Healthiest Meal of the Day®."

Looking to try Vanilla Shakeology? You can order it through your Team Beachbody® Coach or by clicking here. And, here are 5 recipes you'll want to try!

  • Strawberry, Banana, and Cherry Shakeology

    Strawberry, Banana, and Cherry Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1 cup unsweetened almond milk
    2. 1 scoop Vanilla Shakeology
    3. 1/4 medium banana, cut into chunks
    4. 1/4 cup frozen organic pitted cherries
    5. 1/2 cup fresh or frozen strawberries
    6. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place almond milk, Shakeology, banana, cherries, strawberries, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    231 5 g 0 g 5 mg 386 mg 31 g 6 g 17 g 18 g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    Carb/Legume Protein Fruit
    1/2 1/2 1


    Body Beast Nutritional Information:
    Protein Liquid Fruit
    1 2


  • Orange Dream Shakeology

    Orange Dream Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1/2 cup water
    2. 1/2 cup 100% orange juice
    3. 1 scoop Vanilla Shakeology
    4. 1/2 tsp. finely grated orange peel
    5. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place water, orange juice, Shakeology, orange peel, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    186 2 g 0 g 5 mg 211 mg 27 g 3 g 17 g 17g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    Protein Fruit
    1 1


    Body Beast Nutritional Information:
    Protein Liquid Carb Liquid
    1 1


  • Iced Mocha Shakeology

    Iced Mocha Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1 scoop Vanilla Shakeology
    2. 1/2 cup unsweetened almond milk
    3. 1/2 cup brewed coffee, cooled
    4. 1 tsp. unsweetened cocoa
    5. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place almond milk, brewed coffee, cocoa, Shakeology, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    158 4 g 0 g 5 mg 298 mg 16 g 4 g 7 g 17g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    Protein Carb/Legume
    1/2 1/2


    Body Beast Nutritional Information:
    Protein Liquid Balanced Liquid
    1 1


  • Banana Strawberry Shakeology

    Banana Strawberry Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1 cup water
    2. 1 scoop Vanilla Shakeology
    3. 1/2 cup fresh or frozen strawberries
    4. 1/4 medium banana, cut into chunks
    5. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place water, Shakeology, strawberries, banana, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    183 2 g 0 g 5 mg 214 mg 27 g 5 g 15 g 17g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    Protein Fruit
    1 1



    Body Beast Nutritional Information:
    Protein Liquid Fruit
    1 1



  • Vanilla Hazelnut Shakeology

    Vanilla Hazelnut Shakeology


    (Makes 1 serving)

    Total Time: 5 min.
    Prep Time: 5 min.
    Cooking Time: None
    Preparation Difficulty: Easy

    Ingredients:

    1. 1 scoop Vanilla Shakeology
    2. 1/2 cup hazelnut milk beverage (or unsweetened almond milk)
    3. 1/2 cup water
    4. 2 Tbsp. coarsely chopped hazelnuts
    5. 1/2 cup ice (add more to taste)

    Preparation:

    1. Place hazelnut milk, water, hazelnuts, Shakeology, and ice in blender; cover. Blend until smooth.

    Nutritional Information (per serving):
    Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
    244 9 g 0 g 5 mg 269 mg 25 g 4 g 14 g 18 g


    Body Beast® and P90X®/P90X2® Portion Information

    P90X/P90X2 Nutritional Information:
    Carb/Legume Protein Fat
    1/2 1/2 1


    Body Beast Nutritional Information:
    Protein Liquid Balanced Liquid Fat
    1 1 2


What is your favorite Vanilla Shakeology recipe? Email us at mailbag@beachbody.com.

Sources:
  1. First orchid fossil puts showy blooms at some 80 million years old
  2. Vanilla: The Cultural History of the World's Favorite Flower by Patricia Rice
  3. Givaudan's History of Vanilla
  4. Vanilla: Travels in Search of the Ice Cream Orchid by Tim Encott

Related Articles
"The Superfood Sleuth: An Interview with Shakeology® Co-Creator Darin Olien"
"The Shakeology® Breakdown: Adaptogens"
"Muscles in a Tub: A Beachbody® Creatine FAQ"

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Recipe: Grilled Chicken and Vegetables

(Makes 4 servings)


Grilled Chicken and Vegetables
Before summer winds down, make this protein-packed recipe that combines all of your favorite seasonal vegetables with lean grilled chicken. No grill? You can use your broiler!

Total Time: 2 hrs., 33 min.
Prep Time: 15 min.
Cooking Time: 18 min.

Ingredients:

  • 2 cloves garlic, finely chopped
  • 1/2 tsp. sea salt
  • 1/2 tsp. ground black pepper
  • 2 Tbsp. red wine vinegar
  • 1 Tbsp. fresh lemon juice
  • 2 Tbsp. olive oil
  • 1 tsp. Worcestershire sauce
  • 1/2 tsp. dried thyme leaves (or basil, oregano, rosemary, or marjoram)
  • 1 medium red bell pepper, cored, cut into quarters
  • 1 medium yellow bell pepper, cored, cut into quarters
  • 2 medium red onions, quartered
  • 1 medium zucchini, sliced lengthwise
  • 4 (4-oz.) raw chicken breasts, boneless, skinless

Preparation:

  1. Combine garlic, salt, pepper, vinegar, lemon juice, oil, Worcestershire sauce, and thyme in a small bowl; whisk to blend.
  2. Place bell peppers, onions, and zucchini in a shallow glass pan; top with half of marinade. Cover and refrigerate for 2 hours.
  3. Place chicken breasts in another shallow glass pan; top with remaining marinade. Cover and refrigerate for 2 hours.
  4. Preheat grill or broiler to high.
  5. Grill or broil chicken for 5 to 6 minutes on each side, or until chicken is no longer pink in the middle and juices run clear. Set aside.
  6. Grill or broil vegetables for 3 to 4 minutes on each side, or until tender-crisp.
  7. Place a chicken breast on each of four plates; evenly divide vegetables among the plates

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
245 10 g 2 g 73 mg 440 mg 12 g 2 g 5 g 26 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

P90X/P90X2 Nutritional Information:
Protein Vegetables Condiment
1 2 1


Body Beast Nutritional Information:
Proteins Vegetables Fat
2 4 1


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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