Too Much of a Good Thing? - Natural Sugars and What to Watch Out For

Can you have too much natural sugar in a day? Can it affect your weight loss?

Talking to one of my challengers recently we were having a discussion about why she was struggling to lose those last few pounds. She was disheartened that she was stuck at a plateau with her weight loss. We were chatting about nutrition and trying to work out what it could be that was causing this effect.

I have also had the same experience and despite eating clean and following correct portion sizes I was still stuck at a plateau. So I took some advice and looked at the amount of sugar I was consuming each day and made a choice to cut it down. 

Now, I wasn't eating cakes, biscuits or sweets at all - that wasn't the problem. What I realised when I started tracking my daily food intake was that I was eating way too much natural sugar. It's so easy to do. Fruit is healthy right? Right! But it still contains sugar and oftentimes quite a lot of it! I saw that I was eating a large banana in my breakfast shake, an apple as a snack mid-morning, carrots and hummus as a mid-afternoon snack. 

From a general perspective that looks perfect, clean and healthy. But in reality I was taking in too much natural fructose and it was stalling my progress. It wasn’t until I started tweaking my daily sugar intake that things started to change!

So I am going to give you a glimpse into my own head and how I tweaked my plan.
When you are trying to lose those last few pounds or even want to break a plateau your food consumption really makes a difference.

When planning out my meals I never put grapes, mangoes and bananas in the same day. I always space them out.

Always measure your grapes. It’s super easy to grab a few handfuls here and there (or even eat a whole punnet!) but with 23 grams of sugar per serving that adds up really quickly. I measure my grapes out, put them in a bag or pot and only eat what is in there!

For bananas, I very rarely eat a whole large banana any more. I usually get my food shop from Sainsbury's and they sell bags of small bananas so I usually buy these as it makes life easier for me. I put either 1/2 a large banana or one small banana in my shake most days unless I am going to be eating grapes then I leave out the banana.

For fruits you always want to measure them out. I do two cupped handfuls or 1 cup of fruit per serving. My colour coded portion size containers make this really easy for me to do it.

I keep my fruits to 2 servings per day. I try to eat berries as a preference because they are so full of antioxidants that I get an extra hit of goodness! Apples have always been the easiest snack for me as they are so easy to grab and go and they keep well so most days I do an apple and 12 raw unsalted almonds as my morning snack!

Veggies - You've got to watch out for these little suckers. Sweetcorn, peas, and carrots contain a fair bit of sugar. In fact, I don't even class sweetcorn and peas as part of my veggie intake anymore, I treat them as carbohydrates.  

Something I noticed when I started to pay attention is that there are a lot of places that sugar is hidden. You have to read your labels on everything. You would be so surprised at the random places and names for sugar.

If you need a sugar substitute then go with raw honey, raw maple syrup, agave nectar! Try to stay away from everything else. It will definitely make a difference.

Also, when I did start cutting back the sugar I started craving it quite a bit! It took about a week before the sugar cravings were completely gone. Now I am pretty good at not needing something sweet after dinner. In the past I had to have something sweet after dinner. I can bypass all that now and know that I want to reach my goal weight more than I want the biscuits. Don’t get me wrong! I can eat Haribos with the best of them and I do let myself have something if I really want it. But I always step back from the situation and ask myself the question instead of mindlessly eating it. More often than not I decide not to but on the odd occasion I choose to it’s in moderation.

If you want more tips like this, customised meal plans, fitness support, recipes and tips then ask me about my next challenge/support group and how you can get the support you need to make this a lifestyle change rather than a crash diet!

How to Get Started RIGHT!

Real Life Tips to Get You Set off on the Right Foot!

Whenever you are starting a new exercise routine it's dead important to make sure you are doing a few key things! The number one most important thing is to eat enough! I know you might have been used to cutting your calories down in that past but your body will not thank you for it. You need to make sure you are fuelling your body with good food and enough of it to get you through the day. If you are feeling hungry, tired or lacking in energy the chances are that you are not eating enough food and/or the right kind of food! 

You are going to be eating a lot more when you start eating clean, but don’t let that scare you. As an example, 6 egg whites sounds like loads, but it is only 99 calories. Not very much at all! You are going to be eating more nutrient rich and dense foods which will fill you up quicker and will give your body all the goodies it needs!

Here are some great tips:

1. Eat your first meal within an hour of waking. I usually work out first thing in the morning, so if you are the same then you have two choices.  You can have something small when you wake up like a banana and a glass of water, or you can go straight to your workout area, drink your pre-workout formula and get your sweat on. I prefer the second option! Immediately following my workout I shower and head to the kitchen to make myself a clean breakfast. Usually my porridge with some chopped fruit like strawberries or half a banana, or my Shakeology blended up with some frozen berries. If I don't work out first thing in the morning then I always eat within an hour of waking. I love to drink warm lemon water first thing, before I even eat. Lemon water is a wonderful way to detox and jump start your metabolism for the day.
2. Plan ahead. Designate a food prep day! For me, this always happens on a Sunday. I may not get it all done in one day but I do make the time to plan out my meals. I pre-portion my snacks, make my menu and print out a copy to keep handy in the kitchen. I have my food ready to go so that I am never left in a position where I have to make a bad food choice. Planning ahead is the key to success!! I cannot stress this enough! Here are some great clean eating tips that helped me get started!
3. Measure everything whenever possible. Purchase portion control containers or measuring cups and a kitchen scale! I love using my colour coded portion control containers because they're so easy to us! It is so important to know that you are eating the correct portion sizes. This is the one thing that everyone tells me that they slip up with at first. It’s so hard to know exactly what a proper portion size is. So take some time to understand how to use your containers properly, weigh your food, measure out 4-6 oz meat, 2 cupped handfuls of fruits and veggies and 1 cupped handful of starchy carbs so you know what it feels and looks like! It will greatly improve your success with your diet. Great video by Tosca Reno on portion sizes.
4. Eat every 3 hours (usually 5 to 6 times a day) This is the secret to speeding up your metabolism!!! People who eat small frequent meals throughout the day paired with a complex carb (fruits and veggies) and a protein are less likely to over eat and do not have spikes in blood sugar levels throughout the day. When you make a point to eat every 3 hours you are constantly fuelling your body with energy! We NEED energy to do our workouts and function properly! So set a timer on your phone or watch and EAT when it goes off. Even if you are not hungry! I promise you will lose weight this way.
5. Drink lots of water! I always have my refillable water bottle beside me! If not, then I grab a bottle of water. You can add some lemon, orange, cucumber or berries to flavor your water. But hydration is key to keeping your metabolism burning and your weight loss on the straight and narrow.
6. Take a multivitamin, and if you are lifting weights it may be a good idea to add in some calcium.
7. Consistency is key! If you have a day where you slip up … DON'T GIVE UP! Start fresh at your next meal or the next day. You can do it!

Note: Don't eat starchy carbs after 7 pm or at least 3 hours before bed. Limit fruit to twice daily, berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple and a handful of nuts in your gym bag at all times in case an energy slump hits!

As always if you need any help designing a fitness program to meet your needs or help with your nutritional needs I would be glad to point you in the right direction! I’m here to help at any time and it truly is my passion so don’t be afraid to speak up and ask! The easiest way to contact me is by email at tracylkinsman@gmail.com or by setting up a free account here and we can chat about how we can get YOU started!

Clean Eating Tips That Work for ME

When I chat with my challengers it seems as though exercising is a fairly easy task to accomplish, but eating the correct amount of foods and what exactly to eat are the most difficult things for people to master.

So I've noted down some of my best tips to help you succeed.

Portion sizes

- The strategy does not count calories, sins or points. Instead you are guided by simply following correct portion sizes and pairing the correct foods together. So it is very easy to stick to the correct plan because you don’t need any fancy sliders to figure out your calories or scales to measure your food. 

A serving of protein is the palm of your hand. A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful.
If you follow the correct portion sizes you will stay on track and are less likely to over indulge.

Drink a large glass of warm lemon water when you first wake up before you eat breakfast. Lemon water is a natural detox and it also jump starts your metabolism in the morning. I use a lemon squeezer and squeeze an entire lemon into my cup and fill to the top with warm tap water. Then, I do not allow myself to eat breakfast until the entire glass of water is gone.
Tip: Lemons tend to go bad quickly so to get the most out of your lemons, squeeze all of the juice into ice cube trays and then just pop them out and go each morning!

Get a lunch bag - You can pick up a cheap and pretty lunch bag almost anywhere these days that are perfect for packing healthy snacks and meals. On Saturday I always sit down and plan out my meals for the week. I make my shopping list and normally place my order online either to be delivered or for me to pick up on Sunday morning. Then I cut up the fruits and veggies and portion into serving sizes for the week. I measure out hummus, nuts as my proteins to pair with my fruits and veggies. I use little food storage containers or food bags to keep them in in the fridge. Then, if I am out running errands I always pack a snack and even an extra one! I throw my shaker cup in my bag and a sachet of Shakeology because you can always find water somewhere! Then, I am never stranded and starving! I will never let myself get to the ravenous stage where I eat everything in sight!

Carry a refillable bottle with water everywhere you go. Mine is like an extension of my arm! You can add lime, lemon, cucumber and strawberries to your water to give it flavor. No fizzy drinks or juice! I’m telling you that it’s full of empty calories and you are not going to lose the weight if you drink fizzy drinks or juice! Just WATER!

Drink green tea if you get hungry. I've found that it helps with my cravings especially in the evening!

Are you the type of person that needs something sweet after dinner? I definitely am!!! If you really, truly can't resist have a small piece of fruit and leave it at that!

Another thing that I do all the time is cook extra chicken for your lunches on Sunday or whatever day you are going to use as your prep day. That way you can slice it up and put it in a tupperware and pull out for salads or wraps for the rest of the week. A tip that I've recently discovered and has become an absolute staple in my meal prep every week is to buy a whole chicken and put it in the slow cooker on high for 5 hours. You don't need to put anything at all in the pot with the chicken so it's literally the easiest thing to do! The chicken falls off the bone when it's cooked, and I usually shred it while it's still warm and store it in a container in the fridge to use in salads or for our family favourite Chicken Enchiladas recipe.

Also, cook extra for dinner and place in containers for lunches throughout the week.

You can replace any foods so long as you replace a complex carb with another complex carb etc. So if you don’t like bananas replace them with an apple. If you don’t like almonds replace with all natural peanut butter!

BODY BEAUTIFUL/BODY HEALTH FORMULA
80% nutrition + 10% exercise + 10% genetics = body beautiful/body health


EAT CLEAN PRINCIPLES




1. Eat six small meals a day. Eat every two-and-a-half to three hours. I've been known to set the timer on my phone to remind me when to eat! Now that I have been doing it for so long my body just tells me that its time to eat!
2. Eat breakfast every day, within an hour of rising. I exercise first thing in the morning and I don’t eat before hand. I get up, drink my pre-workout formula, workout, drink my recovery drink, grab a shower and then make breakfast.
3. Eat a combination of lean protein and complex carbohydrates at each meal. A lean protein would be plain unsalted nuts, all natural peanut butter, white meat such as chicken and fish, eggs. A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomatoes, to name just a few.
4. Eat sufficient (two or three servings) of healthy fats every day (EVOO, avocado)
5. Drink two to three litres of water each day. I make this a MUST! If you want to lose weight then you must drink a lot of water each and every day. If you don't drink enough water you body actually holds on to water weight. Drinking water speeds up your metabolism and helps you lose weight.
6. Carry a cool bag packed with clean foods. Even if I am pretty certain that I am going to be home before my next snack or meal I still throw into my bag an apple and a handful of unsalted almonds and a bottle of water. It is super easy to throw in a packet of Shakeology and your shaker cup. Then you are never left scrounging for a meal or grabbing something from a petrol station. you always have a healthy snack or meal to hold you over!
7. Depend on fresh fruits and vegetables for fibre, vitamins, nutrients and enzymes. Limit your starchy complex carbs to two to four servings each day. I suggest not relying too heavily on juices. I would aim to get your servings of fruits and veggies each day from actually eating them. This way you get the added fibre from the skins of the fruits! Juices more often than not have added sugars and additives that our bodies do not need.
8. Adhere to proper portion sizes.

PORTION SIZES

Protein: palm of one hand.



Starchy complex carbohydrates: What can fit into one cupped hand.



Complex carbohydrates from fruits and vegetables: What can fit into two cupped hands together.




Healthy Fats: One scant handful of nuts, 1 to 2 tbsp of oil.


TOP 10 THINGS TO AVOID:

1. Sugar, white flour and over processed foods. Bread from the bread basket when you are out to eat. I find that bread bloats my stomach terribly about an hour after eating it so I try to avoid it in general, and especially when I'm trying to lose weight I will cut it out completely!

2. Artificial sugars - Splenda, Hermesetas, Canderel, etc are not good for your body at all. They are full of chemicals and have an effect on your body similar to sugar.  I reccomend agave nectar and honey if you need to sweeten something. Even then I still think you should use it sparingly. Sugar is addictive and the more you have the more your body will crave it!

3. Sugar-loaded drinks such as fizzy and juice - NONE AT ALL!!!

4. Super-sizing your meals or portions - If the portion size you're given at a restaurant is large ask for a box and take half of it home. Even if it’s a healthy meal that does not give you permission to throw your rules out the window! You can eat the right kinds of foods and have too much and still not see results.

5. Alcohol, try your best to limit it. My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water!
Alcohol is full of sugar and empty calories so you need to ask yourself, is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!

6. Chemically charged foods - So this mean diet ready meals, lean cuisines or any other processed meals. Take a look at the labels on your food. If there are more than 3 ingredients and you don’t understand what they are then you probably shouldn’t buy it!

7. Foods containing preservatives

8. Artificial foods such as processed cheese slices or meat.

9. Saturated and trans fats

10. Calorie dense foods with no nutritional value like cakes, crisps, sweets and chocolate.


TOP 5 WAYS TO MAKE EATING CLEAN EASIER FOR YOU

1. Pack a cool bag everyday
2. Carry a water bottle everywhere
3. Make a shopping list and stick to it - I sit down with my white board, shopping list and recipes and plan out my meals so that my entire family can follow the same eating schedule. It works and we are all happy!
4. Prepare planned leftovers
5. Keep your cupboards stocked with staples. Staples for me are apples, all natural peanut butter, almonds, cashews, raisins, chia seeds, and olive oil! If I run out of fresh fruits and veggies I turn to nuts and raisins!

TOP FIVE EXERCISE TIPS

1. Set realistic goals for yourself - weekly, monthly and yearly.
2. Train all of your major muscle groups, arms shoulders, chest, back, legs and abs.
3. Challenge yourself - vary your routine every few weeks.
4. Keep cardio fun - try new activities
5. Stay focused - put your mind into your muscle.

If you would like more information on how you can transform your lifestyle with eating clean please message me at tracylkinsman@gmail.com or go to https://www.teambeachbody.com/shop/gb/coach/signup?referringRepID=1527682 and create a free account and together we can reach your health and fitness goals one day at a time!

How to Know What Correct Portion Sizes Are....

Tosca couldn’t have said it better!

Are you struggling with eating clean - what to eat and when to eat it? 

Well then, you'll want to check out this YouTube video on portion sizes to get your mind in the right place!
Tosca is the queen of clean eating and watching this video changed how I thought about food completely!! I have followed her tips for the past 2 years and I have lost weight eating clean, drinking my Shakeology and exercising 5-6 days a week! 

It’s the easiest lifestyle change ever and totally doable!!

If you want more information please message me at tracylkinsman@gmail.com and I’d be glad to help you develop a plan to start eating clean and getting lean!!

Oh No - Sore Muscles! What Shall I Do?

I have been working out most days for the past year and I still experience muscle soreness! Just these last couple of weeks I started Insanity: Max 30 after last doing it a couple of years ago and man were my legs hurting!  I have been doing various workouts in the last few months including The Shift Shop, 21 Day Fix and 21 Day Fix Extreme and they all have lots of lunges, squats and ply work but it just goes to show that when you switch up your workouts you still work your muscles in a different way! So instead of taking a rest day and using that as an excuse not to workout when I was so sore, I chose a workout that did not target my lower body, but instead doing an upper body workout! The researcher that I am looked up working out and muscle soreness since so many of my clients experience it when they start my challenge groups. I figured it would be well worth sharing with all of you as well! Who isn’t sore from working out at one point or another! It’s best to know how to handle this discomfort.

It’s common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that. The only way to avoid muscle soreness is to not workout at all! And that is certainly not going to get you that body you envision in your mind!

Muscle soreness has two primary causes. The first soreness you experience happens during your workout (“the burn”) and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour).

The type of muscle soreness you are experiencing up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a session, you should be somewhat sore for the next day or two.

This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. 

This is the beauty of my exercise programs  - they are designed to alternate the muscles that are used from one day to the next. If you follow the workout schedule as it's laid out you should find that you recover quicker because you're resting your sore muscles whilst working other muscles.

If you're not following a specially designed program take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don’t let your muscles recover and repair, they will continue to break down and you will actually get weaker.

To help prevent soreness in the future, and alleviate some of it now, be sure to:
1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes.

2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity.

3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of “actively recovering” with light exercise, you’ll probably be sore longer.

One technique I’ve recently discovered and have used with some success to reduce my own muscle soreness is to use a foam roller regularly as a part of my cool down. This has been particularly helpful for me after after I start a new type of exercise or a new training routine. Plus it just feels fabulous to stretch out your muscles. The key is to find the sore spot and lay on it. So use the foam roller find the hot spot and just sink into it slowly moving back and forth almost giving yourself a massage! It might  hurt a little to start with but be gentle and slowly increase the pressure. Feel the knots and tension melt away!

There are also some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster.

The most important meal you eat is the one that you have directly after your workout. For about an hour after your workout, there’s a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources.

The first thing your body needs is a fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine – and the way you replenish your body’s supply is with protein. That means meat, chicken, eggs, fish or whey protein powder.

The second thing you need is some carbohydrate. Exercise draws upon your body’s stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: “Hey, she’s exercising, let’s give her some fuel!” Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa, sweet potatoes and all vegetables and fruits).

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body will be crying out “Feed me!” Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what’s the best meal, or combination of foods, to have post-workout?

Shakeology is a great post workout meal. It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did. At least you don’t have to stand there in the kitchen wondering if what you're eating is the right option. Instead whip up a shake and go! Delicious!

Recover Post-Workout Formula –
Beachbody Performance Recover tastes so great, you won’t believe how good it is for you! When recovering from intense workouts, Recover Post-Workout Formula will provide you with the vital nutrients you need to bounce back from your workout. And the delicious, smooth chocolate flavor makes it the perfect post-workout reward.

Benefits:

Promotes faster muscle recovery while helping to manage exercise-induced muscle soreness. Helps muscle strength recovery, especially after intense workouts.
Fast-, intermediate-, and slow-release proteins ensure a sustained supply of nutrients to improve muscle recovery and promote muscle growth.
An ideal 2:1:1 ratio of leucine, isoleucine, and valine, branched-chain amino acids that are unique for their ability to help promote muscle synthesis and support rebuilding.

Chicken and Mixed Vegetables

Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a B vitamin that’s important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein.

The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fibre. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables.

Breakfast Anytime: Omelette with Avocado

Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Serve with avocado for a nice dose of fibre and monounsaturated fat.

At the Gym: Whey Protein Shake

I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries, a frozen banana (my favorite) and water, or with almost any combination of ingredients; I’ve thrown in a spoonful or two of peanut butter, oats, chia seeds, and made it with unsweetened almond milk, coconut milk or oat milk. All work. The whey provides the protein; the berries or fruit provide the carbs. You can of course make the shake with milk or soymilk, but watch out for the calories.

The Three S’s: Salmon, Spinach and Sweet Potato

Here’s the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It’s an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato but watch your portion size: While these additions are all brimming with health, they’re also high-calorie items.

Bodybuilder’s Delight: Tuna, Brown Rice and Vegetables

You can’t go to a “hard core” gym without seeing a bodybuilder eating this old classic from a Tupperware box. A single can of tuna in water provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fibre and carbs, load up with vegetables and you’re good to go.

You can’t go wrong with any of those five, or variations thereof. They’ll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with frequent workouts, and you’ll be on the way to the body of your dreams.

Working Out is Better Together - Introducing DOUBLE TIME!

How many of you feel like you just don't spend enough quality time with your family?

How many of you are looking for a FUN way to spend time together?

As a busy mum of two boys, I KNOW how much kids these days like their electronics!! Well now it is time to put down the phones, the laptops, and the video games. It is time to GET ACTIVE and do it TOGETHER!

I have been leading by example with my boys for the past 2 years teaching them healthy choices and teaching them the importance of exercise and I am so excited that we now have a program that is perfect for kids too!!

Double Time with Tony Horton is Beachbody’s newest program and it is designed so making a healthy lifestyle is something you can do with another person!

What is Double Time?

Tony is back with an exciting and entirely new at-home fitness concept: working out with a partner! This program is designed to keep families of all fitness levels active. You and your spouse or a friend (or one of your own kids) will take on daily partner workouts and healthy eating for 30 days. Working with a partner gives you extra motivation and accountability to switch with the program, plus you get some bonding time while you get active! Double Time is a 30-day program with total-body workouts (all 35 minutes or less) that feel more like play and less like work!

Who is it for?

Any partner pair! You can workout with your kids, your spouse, your parents, your friends, or anyone! This program is designed for people of all fitness levels. It's even perfect for grandparents to do with their grandchildren, or even to do together to stay active! It is recommended for ages 8 and up.

What equipment is required?

You will need a Buddy Ball in order to complete the workouts as intended. This comes as part of the Double Time Challenge Pack!

What is included with the Double Time Challenge Pack?

A 30 day supply of our nutrient dense superfood drink,

Annual All Access Membership to Beachbody On Demand, where you can stream your Double Time workouts,

Printed version of Double Time Eating Guide, Start Here Guide and Workout Calendar,

Beachbody Buddy Ball- which is essential for double time workouts,

Shaker cup!

Check out the Double Time Shakeology Challenge Pack Here


There is also an option to get the physical DVDS and an extra shaker cup as well for just £20 more!

Do you want the physical DVDs?

Here is your option! Double Time DVD Challenge Pack

Double Time Family Fun Group!!

I am going to be hosting with my team a Double Time Family Fun Group starting on the 13th of November. If you are interested in joining please complete the application below!

The requirements are that each participant is committed to participating in the group, completing the 30 day workout calendar, making healthier meals and snacks and replacing 1 meal a day with  our superfood drink for the duration of the group.

I’ve been teaching my kids clean eating for the past 2 years and I’m excited to share what has worked for us with all of you!

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