2yrs old getting her Insanity workout

Here's to no excuses.  lol

Black Friday is Here and the sales are in

The sales are in and I told you I would let you know Well here they are: Offer #1: P90X + 3 Shakeology sample packets for just $99 (a $38 savings!) Offer #2: TurboFire for just $ 53 (a $67 savings!) Offer #3: 10-Minute Trainer for just $59.90 (a $20 savings!) Offer #4: Power 90 for just $44.90 (a $15 savings!) Offer #5: Hip Hop Abs for just $24.95 (a $35 savings!) Offer #6: Body Gospel for just $24.95 (a $55 savings!) Offer #7: Beachbody Squishy Ball for just $3.95 (a $9 savings!) go to my website and click on the HOliday sales banner on the right http://beachbodycoach.com/shaunjones or to go directly to the sales go here http://www.teambeachbody.com/shop/holidayoffer?referringRepId=192409

Black Friday Sales and Cyber Monday

Hope you had a wonderful Thanksgiving Holiday. I know I did. I still completed my insanity workout. Today was Cardio Recovery, so mostly stretching excercises. I drank Shakeology for breakfast and then the rest of the day I had Thanksgiving dinner. Well the reason for writting today is to let you know about the Team Beachbody 2012 Black Friday/Cyber Monday sales. Keep your eyes glued here or to my fb page at www.facebook.com/coachShaunticiaJones I will post the sales and I've already had a sneak peak and I must say they are Awesome! They are deals you can't pass up on. So if you've been wanting to get your fitness on and your hold back was financial, then this is your chance. Or if you just like a good deal..then you will love this. Soooooo....Keep your eyes open for 9:00am PST/ 12:00pm EST At that time, I will post the link to the sales. Have a wonderful night!!!

Day 5: Insanity pure cardio

Day 3 Insanity (Cardio power & resistance )

Day 2 Insanity ply cardio circuit

Day 1Insanity workout

Time for some Insanity!!!

I am super excited!!! My INSANITY order is on the way!!! I've been drinking Shakeology for a month. I lost a total of 7 pounds. Now to add that good workout. #ShaunT I'm ready for you! Follow me on twitter @shaunticia or like my facebook page www.facebook.com/coachshaunticiajones I'll be posting updates there as well as on my blog. I can't wait for the results. I have friends that are working out with me. Some doing Insanity and some doing Turbo Fire. I am excited about their results and will be sharing!!! #BeachBodyhereICome Peace!

When Should I Stop Eating at Night? By Denis Faye

Thought I'd share this from Team Beachbody Newsletter. http://beachbodycoach.com/shaunjones Recently, the media branded the "Don't Eat Before Bedtime" rule as a myth. As usual, they've taken a complex topic, distilled it down to a catchy headline, and gotten it completely wrong. The correct answer is much more nuanced. The short answer is that sometimes it's okay to eat before bed, but mostly, it's probably a bad idea. Woman in front of refrigerator, woman eating chocolate and woman eating late at night The old thinking was that when you ate before bed, your body would be more prone to store food as adipose tissue—in other words, as fat. This might be an oversimplification, but current research indicates there's truth to this supposed myth. A 2009 Northwestern University study separated mice into two groups and fed them both high-fat diets. They allowed half the mice to eat at night, which happens to be the normal feeding time for the nocturnal rodents. The other group ate during the day, when they'd normally be sleeping. By the end of the study, the night eaters had a 20% weight increase and the day eaters weight went up 48%.(1) The researchers credited the weight gain to a domino effect that began with the disruption of circadian rhythms (the biological clock that indicates what your body needs and when it needs it every 24 hours). Knocking these rhythms out of whack caused an imbalance of leptin—a satiety-regulating hormone that's heavily influenced by the amount you sleep. In 2011, Northwestern published another study that further supported the results of the first. This one tracked 52 human subjects over a week. The results indicated that "caloric intake after 8:00 PM may increase the risk of obesity, independent of sleep timing and duration."(2) While neither of these studies is conclusive (one wasn't on human subjects, and the other worked with a limited sample size), they're both compelling. Man in front of refrigeratorThat said, there are a couple times when eating before bed is okay. If you're trying to build muscle, casein protein (found in dairy but available in pure, powdered form) before bed might be worth trying. According to a study in the August 2012 issue of the Journal of Medicine & Science in Sports & Exercise, men who strength-trained for an hour, consumed 40 grams of casein, and then hit the sack experienced a 22% rise in amino acid circulation for the full 7.5 hours of sleep. In other words, the protocol gave their muscles better access to the building blocks they need to recover and grow.(3) Also, consider those hectic days when you just haven't had time to eat during the day. (Not ideal, but we don't live in an ideal world.) Add to this the hard workout you did. In these situations, your priority should probably be to replenish lost nutrients such as electrolytes and make sure your body has all the protein (among other things) it needs for recovery. You don't need a four-course dinner, but a light, balanced meal would be to your benefit. Finally, there's the psychological factor to consider. Last night, my 8-year-old said she couldn't sleep because she was hungry. I chopped her up an apple. We chatted as she ate half of it. Then, she shuffled off to bed and slept just fine, circadian rhythms be darned. We all have an inner 8-year-old, so sometimes, you're going to find it easier to sleep with a little somethin'-somethin' in your tummy. I wouldn't suggest institutionalizing the nighttime snack, but if you need the occasional piece of fruit or air-popped popcorn to detangle your nerves and send you off to dreamland, it's not the end of the world. In general, though, here's what I recommend: If you're trying to lose weight, stack the deck in your favor and go to bed on a relatively empty stomach. You can follow the 8 PM rule of the second study or, if that's just not going to work with your schedule, then avoid eating within 3 hours of going to bed. Or, if you're trying to build mass, supplement with casein before bedtime. The "Ask the Expert" Mailbag Thanks for all your letters regarding our Ask the Expert debut. As it turns out, we left out one small detail regarding how to eat pre-workout, so we asked Steve Edwards to follow up. Take it away, Steve! "What should I eat if I work out first thing in the morning? I eat several small meals throughout the day, but when I work out first thing in the AM, it has been hours since my last meal." —David Akers You're not alone. I got a lot of similar questions. I can't believe I forgot to cover it. Morning eating is tricky because your body can store glycogen overnight so you may not need to eat anything at all—just drink water. However, when your diet is lean and you're training hard (a very common scenario for Beachbody-ers) you can use up all of your glycogen for the previous day's recovery, leaving your tank empty when you wake up. Here is our standard recommendation for this situation. Woman drinking shakeTry eating a banana (or half, depending on your size) or a half serving of Results and Recovery Formula® in the morning just before your workout. If you feel better during your workout, especially near the end, you've figured out that you're running out of glycogen. If this is the case you can do one of two things: keep eating the banana or something similar (about 100 calories of mostly carbs) or add a serving of carbohydrates (rice, sweet potato, etc.) to your evening meal. Both should accomplish the same thing. When your workout is over, you've burned through your glycogen and want to replenish it, which means either Results and Recovery Formula for breakfast or a meal that's mainly carbs with a little protein, like fruit with yogurt or cereal with milk. Resources: Arble, Deanna M et al. "Circadian timing of food intake contributes to weight gain." Obesity Silver Spring Md 17.11 (2009) : 2100-2102. (http://www.nature.com/oby/journal/v17/n11/full/oby2009264a.html) Baron, Kelly G et al. "Role of sleep timing in caloric intake and BMI." Obesity Silver Spring Md 19.7 (2011) : 1374-1381. (http://www.nature.com/oby/journal/v19/n7/full/oby2011100a.html) Res, Peter T et al. "Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery." Medicine & Science in Sports & Exercise 44.January (2012) : 1. (http://www.ncbi.nlm.nih.gov/pubmed/22330017) Related Articles "7 Colors of the Phytonutrient Rainbow: How Eating a Variety of Colors Can Keep You Healthy" "7 Tips for Portion Control" "Sleep and Muscle Growth" 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, just email us at mailbag@TeamBeachbody.com. Back to Top 10 Tips to Get the Best Sleep Ever By Sarah Stevenson When is the last time you had a good night's sleep? Most of us have a million things to do every day and to get them all done, something's got to give. So why not skimp on downtime? After all, there's nothing wrong with shortening your snooze when you're on the go, right? Woman Sleeping Think again. According to a new study in the journal Science Transitional Medicine, adults who limit sleep to roughly 5 hours a night greatly increase their risk of obesity and diabetes(1). And for those of you trying to blast P90X® or INSANITY®, even more downtime might be in order. A recent study from Stanford University's Sleep Disorders Clinic and Research Laboratory reported that athletes heighten their performance levels after a solid 10 hours in bed(2). But before you stop reading and head for the sheets, keep in mind that 6 to 8 hours of good rest should be enough for most of us. Unfortunately, even if you're sleeping enough, it's likely, given the pace of modern society, that you're not sleeping particularly well, so let's take a look at your sleeping habits and conditions. With a few small changes, you could dramatically improve your quality of life. Man ExercisingExercise. Exercise won't just help you get fit, it'll help you sleep better. When you exercise, you increase your internal body temperature. According to Professor Jim Horne, who runs the Sleep Research Centre at Loughborough University, the post-workout cooling down process makes you sleepier, given that right before sleep, your body expels heat to help you shut down. Interestingly, exercising outside in the cold isn't as beneficial because it's a zero-sum gain, heat-wise(3). Quiet the Noise. If you live only a thin wall away from neighbors (or a partner who snores!), excess noise is keeping you from getting quality rest. A pair of $3 drug store earplugs can eliminate outside and inside noise and help you feel more rested in the morning. Get Great Lighting. According to Dr. Phyllis C. Zee, associate director at the Center for Sleep & Circadian Biology, Northwestern University School of Medicine, light has an enormous effect on circadian rhythms—your body's daily physiological clock(4). Too much exposure to light before bed can keep your body from entering a restful state and may prevent you from remaining asleep for long enough. Keep lights dim at night and don't sleep with the light on. You may even consider wearing an eye mask as one Chinese study found that earplugs and eye masks worn during sleep increases the levels of melatonin produced in the body(5). Or, you could invest in blackout curtains. These curtains are specifically designed to reduce noise by up to 40%, block out 99% of light, and help you save up to 25% on home heating and cooling costs. Woman Taking a BathTake a Bath. As is also the case with exercise, once you leave the bath your internal temperature cools down, giving your body the hint that it's time to catch some ZZZs. Furthermore, hot water relieves tension and the pressure that gravity places on the joints and muscles. Ban the Electronics. You may love watching Netflix® in your boxers, but according to The National Sleep Foundation, electronics are a no-go in the bedroom. Just like overhead lighting, the glow of your iPad®, laptop, or the TV messes with your circadian rhythms. Your best bet is to teach your brain to associate your bed with sleep . . . and maybe sex, but that's a topic for a different article. Time Your Caffeine. Caffeinated beverages can hinder sleep for up to 6 hours after you drink them(6). On the other hand, foods containing the amino acid tryptophan increase your serotonin levels and serve as a natural sedative(7). Foods high in tryptophan include red meat, dairy, nuts, seeds, legumes, soybeans, tuna, shellfish, and turkey. So gobble them up if you want to get totally "trypt" out. Man Drinking MilkHave a Drink. Try this ancient ayurvedic recipe: warm milk, a pinch of cinnamon, and a pinch of cardamom(8). Milk contains tryptophan, which, as stated earlier in this article, is a great sleep aid. This is why so many folk remedies include warm milk. Try it out, you will feel like a sleep bug snug in a rug. Set a Bedtime. Researchers from Minnesota's University of St. Thomas conducted a study on college students with inconsistent weekend sleeping habits(9). Subjects who pulled all-nighters on Saturday or Sunday found it difficult to sleep the rest of the week. Your brain needs consistency. You create patterns of sleep just like you acquire all of your good and bad habits. In fact, a consistent bedtime can help you train your brain to be its own alarm clock. Fall for Soft Rock. Save Megadeth for getting ready in the morning and spin Mumford & Sons at night instead. The calmer music, the better. Researchers from the Frances Payne Bolton School of Nursing in Cleveland, Ohio, conducted a study on older individuals listening to soft, calm music before bed and found that it significantly improved their quality of sleep(10). AromatherapyUse aromatherapy. Herbs like lavender, chamomile, bergamot, and sandalwood have been used for centuries to calm the central nervous system, bring on a sense of relaxation, and help to induce sleep(11). Place scented candles in your bedroom, ask your partner to massage you with lavender oil before bed, or take a warm bath with any of these herbs at night to put yourself in the mood for sleep. Resources: American Academy of Sleep Medicine (2012, July 1). Sleep deprivation effect on the immune system mirrors physical stress. ScienceDaily. The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Cheri D. Mah, Kenneth E. Mah, Eric J. Kezirian, William C. Dement Sleep. 2011 July 1; 34(7): 943–950 Sleep Research Centre at Loughborough University: http://www.lboro.ac.uk Phyllis C. Zee, Circadian Rhythm Sleep Disorders ACCP Sleep Med Brd Rev 2009 4:63-76 Lee IS, Lee GJ. Effects of earplugs and eye masks on nocturnal sleep, melatonin and cortisol in a simulated intensive care unit environment. Rong-fang Hu, Xiao-ying Jiang, Yi-ming Zeng, Xiao-yang Chen, You-hua Zhang, Critical Care. 2010 14:R66. Sleep homeostasis: a role for adenosine in humans? Landolt HP. Biochem Pharmacol. 2008 Jun 1; 75(11): 2070-9. Epub 2008 Mar 4 Simon N. Young, Marco Leyton. The role of serotonin in human mood and social interaction: Insight from altered tryptophan levels. Pharmacology Biochemistry and Behavior, Volume 71, Issue 4, April 2002, Pages 857–865 Chopra, Ananda S. (2003). "Ayurveda". In Selin, Helaine. Medicine Across Cultures: History and Practice of medicine in Non-Western Cultures. Norwell, MA: Kluwer Academic Publishers. Pp. 75-83. ISBN 1-4020-1166-0 Sleep Patterns and Predictors of Disturbed Sleep in a Large Population of College Students. Hannah G. Lund, Brian D. Reider, Annie B. Whiting, J. Roxanne Prichard Journal of Adolescent Health February 2010 (Vol. 46, Issue 2, Pages 124-132) Lai, H.-L. and Good, M. (2005), Music improves sleep quality in older adults. Journal of Advanced Nursing, 49: 234–244. A single-blinded, randomized pilot study evaluating the aroma of Lavandula augustifolia as a treatment for mild insomnia. Lewith GT, Godfrey AD, Prescott P. J Altern Complement Med. 2005 Aug; 11(4):631-7.