Thursday, June 28, 2012

Got Questions?

We'd like to open up this space to anyone and everyone who wants to ask us a question. Fitness, nutrition, lifestyle...whatever - post a comment below, feel free to do it anonymously, and we will answer all the questions in another post!

Looking forward to seeing what you guys are curious about! Have at it! 

In Health,

Timothy and Lindsay

Tuesday, June 26, 2012

Beachbody Challenge Pack!

Hi guys and gals - it's Lindsay! Most of you know, my fitness transformation/journey began with and continues to revolve around at-home workout programs. Although I have done and will likely continue to do a variety of programs, 99% of them come from Beachbody. I also am a die-hard Shakeology fan and thoroughly enjoy my shake every day :) Using their programs and shakes has done this body good:

When I talk with people and based on their individual goals, needs, personality, etc. and try to recommend a workout, if it is a Beachbody program, I'm often hit with the money excuses. WELL - no more (at least until July 31, 2012!!)

Beachbody is now offering 30-Day Trial Challenge Packs for only $14.95 until July 31st, 2012! You can choose either P90X, TurboFire, or Brazil Butt Lift AND choose your flavor of Shakeology, PLUS get a club membership to Team Beachbody....all for less than $15!! If you decide you don't want to continue, just send everything back within the first 30 days. If you are seeing results and rocking it and want to continue on, then you will be billed the full amount of the Challenge Pack after 30 days.

I'd love to speak to you one-on-one about this, to answer your specific questions and guide you to the right program for you, so please message below or send me an email: If you know what you want/need and want to order right now, here you go:

1. Go to:
2. Click on "Shop" (a new window will open)
3. Click on the "Trial Offers" button on the left-hand side
4. Choose a Challenge Pack
5. Check out and get ready to rock out!! :)

IMPORTANT: I am not a sales person. I have not, nor will I ever try to hound anyone into investing in a Beachbody program or Shakeology. I am a thoroughly satisfied, repeat customer of Beachbody - I love what their products do for me and simply enjoy sharing that with other people. And for $15 to try it for 30 days, you have no excuse not to at least try :)

In Health,


Thursday, June 21, 2012

Nutrition 101: Part 3 - Carbohydrates

RARW - Evil pancake!

On one hand, we kinda-sorta get the whole “evil carbs” thing….but on the other, more logically-sound hand, we think it is bonkers.

In case you were wondering, carbohydrates are one of the main types of nutrients and one of the most important sources of energy for our body. When we eat carbs, our digestive system changes them into glucose (sugar) which our body then uses for energy for our cells, tissues, and organs.

Yeah Science!

Carbs are either simple or complex, based on their chemical structure. Simple carbs are those sugars found naturally in foods such as fruits, vegetables, milk, etc. They also include sugars added during food processing and refining (refined = BAD BAD BAD BAD BAD!) Complex carbs include whole grain breads, starchy vegetables, etc., and are often a great source of fiber (GOOD GOOD GOOD GOOD GOOD!)

Best time to eat carbs: early in the day! This way,  your body has all day long to utilize the energy from the gluclose, and it doesn’t just sit in your body unused (aka stored as fat).

Amount of carbs: We really feel this is individualistic. For example, Timothy doesn’t require a lot of carbs and can still maintain appropriate levels of energy and performance. Lindsay, on the other hand, can be noticeably sluggish without appropriate amounts of
complex carbs. Take the time to play with this a little aware of your body, note how you feel when you up or lower carb intake, and find what works for you!

To K.I.S.S. it: limit/avoid the refined simple carbs (pretty much anything that comes in a box) and enjoy (in moderation) complex carbs, trying to consume mostly earlier in your day!

Please go "like" our Facebook Page for more tips, motivation, etc. HERE
Workout reviews/workout snippets on YouTube HERE
And as always, feel free to leave a message below or email us at

In Health, 

Timothy and Lindsay

Saturday, June 16, 2012


Just a couple random things to check-in with:

#1 - Lindsay is rounding out the first week of month 2 (Phase 2) of the Jillian Michaels Body Revolution program. Here's a quick video she made that talks about the results she's seen so far, her opinion on the program, etc.

#1.5 - Along those same lines - she also filmed some snippets of one of the Body Revolution workouts. This allows you to see what "metabolic training" looks like. Check it out:

#2 - *Drum Roll Please* Timothy has made his YouTube debut! Here is a run-through of yesterday's tabata workout we did!

In Health,

Timothy and Lindsay

Saturday, June 9, 2012

Operation Sneak-In The Healthy Stuff

Hey guys! It's Lindsay....

Does this ever happen to anyone else? You know you should eat healthy, you know you need to eat more vegetables, but sometimes, you just don't. Yeah - you too? Okay, so for those times, grab your sunglasses and get ready to step into the Matrix - it's time for Operation Sneak-In The Healthy Stuff! Yep, sometimes - you just have to go all covert, Mission Impossible on yourself and/or your's fun, roll with it.

I am becoming quite the master of hiding vegetables and healthy things in my food creations. 

Sneaky like ninja :)
Here are some ideas about how to cleverly put in vegetables or other healthy noms into the mix, without it being as obvious as a big old side of greens....that you move around on your plate but never eat (yep, I saw you do it).

  • Add fresh baby spinach to your shake 
  • Add veggies to an omelet 
    • Let your imagination soar with this one, but I highly recommend baby spinach and bell peppers
  • Mix in some quinoa in virtually everything
    • Can put in in a scramble of any kind, into a salad, etc. - this stuff sticks to anything/everything
  • Use black-beans to make your brownies
    • Again - you won't taste them!!!
  • Use applesauce or pureed vegetables (hellllloo baby food!) while baking
  • Along the same lines, use pureed vegetables to make your sauces 
  • Throw some fruit (fresh or frozen, not dried) in your oatmeal
SEE HOW EASY THIS IS?!?! Do a couple of these and you'll be increasing your vegetable intake/healthy eating in no time with virtually no effort.

In a completely unrelated note, why did I not know about Chris Hemsworth before seeing the Avengers a few weeks ago? Jesus, Mary, and Joseph - that is a whole lotta man! Long hair, short hair, no hair - it's all good. So. So. So So good.

Quick sorry to my husband and other straight dudes for the shameless adoration of the above-pictured gorgeous man-specimen .

To the straight ladies and gay men - you're welcome.

In Health,

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Thursday, June 7, 2012

Nutrition 101: Part 2 - Protein

This is Part 2 of our Nutrition 101 blog series. Check out Part 1 here for an overview of how many calories to eat, what to eat, meal makeup, and timing of meals. Now ladies and gentlemen, we present Part Deux....

Protein is absolutely essential for life. While most microorganisms and plants can biosynthesize (check out that fancy word!) the amino acids in protein, most animals, us human-folk included, must get it through our diet.

What is typically the first thing people think of when they hear protein? We're willing to bet it is something like this:
Yes, tis true - los animales make up a good portion of protein sources: meats, poultry, fish, etc. However, other sources of protein include:
  • legumes (dry beans and peas)
  • tofu
  • eggs
  • nuts and seeds
  • milk and milk products
  • grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)
To explain the difference between a complete protein and an incomplete protein, we introduce this lovely summary from the Centers for Disease Control and Prevention: 

Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these.

In the diet, protein sources are labeled according to how many of the essential amino acids they provide:
  •  A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.
photo of various foods
  • An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs.
photo of various foods

How much protein you should take in depends on your sex, age, and goals. The USDA recommends that protein make up between 17% - 21% of your total daily calories (~46 grams for adult women, ~56 grams for adult men). In our case, where we do strenuous workouts on a daily basis, we consume much more protein than that. Feel free to email us ( for some personal consultation to help figure out how much protein you should be consuming.

SOOO....That might be more information than you feel like you need to know, so let's K.I.S.S. it.
  • You need protein....
  • You should mostly get your dietary need of protein through high quality/complete proteins, but can supplement with incomplete proteins, and....
  • You should at the very, VERY least be consuming 46 (women) to 56 (men) grams of protein each day.

And that concludes Part 2 of the Nutrition 101 series - Part 3 will go into the supposedly dangerous waters of the land of CARBS!

If you enjoy our blog posts, please share with your friends and family! We are on Facebook too and always have motivational updates, workout and food pics, etc. Just click here and "like" our page!

In Health,

Timothy and Lindsay