Portion Size is Important!

Think Deck of Cards

Steak and Rib Restaurants love to see the steak slip over the corners of the plate, as the size of the steak or slab of ribs pushed the one pound or more mark. Couple all that meat with a starch, salad smothered in fat based dressing and suddenly weight loss is impossible.

The right size for lean protein (well marbled is all about the fat content) is 3 oz which is roughly the size of a deck of cards. This is a far cry from the over sized portion we have come to love at the local restaurant.

Small and Frequent

In the battle to lose weight, often the strategy is to diet, starve or fast to quick results. It has been shown that the right portions, of the right foods couples with a more active lifestyle is far more successful.

Load up on the Greens
The rule of thumb is to divide the plate in half and then divide one half again

The large half should be vegetables, steamed or raw with no sauce or butter. This could be steamed green beans, a leafy salad or steamed pepper and onion medley or any other choice of vegetable with a low carbohydrate point value. Avoid potatoes, corn and other starchy vegetables.

The smaller sections should be lean protein and healthy carbohydrates and the right fats (avocado, olive oil or nuts).

Try using small, pretty plates for the food and garnish it nicely. Smaller plate can fool the eye into feeling less deprived.

Conclusion

Successful weight loss is not rocket science, nor does it need to be pain and suffering. A few simple changes like:

- Eating more often - small healthy meals 5-6 times a day
- Eating the right portion size is essential - weigh it
- Calorie comprehension is essential - they are not all alike
- Healthy, consistent physical activity is essential

Eat often, eat right and the pounds will seem to effortlessly disappear.

The Program For The Busiest People!

Think you don't have time to work out? Think again! For over 20 years, I've trained all types of clients from celebrities and CEOs to full-time moms. And they all have the same excuse—not enough time. We all need to maximize every minute of our days. That's why I developed 10-Minute Trainer. No matter how busy you are, you can always find the time to squeeze in one of my 10-minute workouts . . . only 10 minutes for amazing results . . . now there are no more excuses! With these breakthrough workouts and my easy-to-follow eating plan, you'll lose weight, tone your body from head to toe, and have plenty of time left over for your day! Try it for yourself today . .

What makes 10-Minute Trainer so fast and effective?

The secret behind my 10-Minute Training system is my breakthrough Super Stacking Technique™ using resistance bands. I combined the most effective moves I know into each 10-minute workout. Here's how it works: instead of starting with your cardio, then working your different body parts one at a time like most long workouts, I stack them, so you get your fat-burning cardio, total-body toning and sculpting, and abs workouts at the same time—in just 10 minutes, from start to finish! Not a second is wasted! It's multitasking for your muscles! Give yourself 10 minutes. You deserve it. And best of all, I bet when you're done, you'll want to do another 10-minute workout. And you know what that means . . . better, faster results!

4 incredible 10-minute workouts!

Total Body

That's right . . . just 10 moves in 10 minutes to work your entire body from head to toe!

Lower Body

So long, saddlebags! These 10 phenomenal moves will slim your thighs and lift your buns in less time than it takes to check your email!

Cardio

No complicated dance moves here. These simple kicking, lunging, and punching moves get you in the fat-burning zone fast!

Yoga Flex

This total-body stretch routine delivers long, lean muscles and leaves you feeling energized.

Enjoy these easy-to-use tools for maximum results!

Resistance Band Kit Plus Cardio Belt

Maximize the power of Super Stacking with Tony's Pro-Grade Resistance Bands with Comfort Flex Handles. Also get Tony's Power Cardio Belt to add extra resistance so you burn even more fat and calories!

Customized
Workout Calendar

Tony's rotation calendar helps you plan your workouts around your busy schedule. Start with one 10-minute workout and add more for even faster results!

Tony Horton's
10-Minute Meals

Tony shares his tips and recipes for putting together nutritious, tasty, low-calorie meals and snacks in less than 10 minutes!

Rapid Results Guidebook

An easy-to-follow exercise and diet plan for your best results!

24/7 Online Support

Chat live with Tony and get to know an amazing online community that will help you succeed.

Plus 3 FREE gifts to keep!

BONUS Abs Routine

Kiss your spare tire or muffin top goodbye! These moves work your lower and upper abs and your obliques to uncover that six-pack in no time! (10 minutes)

On-the-Go Workout Cards

These handy workout cards fit into your pocket or purse so you can work out anytime, anywhere, even if there's no DVD player available.

10-Day Lean Jean Plan

Tony's eating and exercise plan, tape measure, and tracking journal will supercharge your results and have you shopping for skinny jeans in just 10 days!

My 30-Day Risk-Free Guarantee

If you don't experience body-transforming results like the success stories you see on this page, just call Customer Service to return the program within 30 days for a full refund of the purchase price (less s&h). But your 3 FREE GIFTS worth $60.00 are yours to keep and enjoy just for trying the program. That's how confident I am in the results you'll get with my program. Just give me 10 minutes, and I guarantee I'll give you the body you want!

Available on 2 DVDs or 2 VHS

6 Ways to Avoid Nighttime Snacking

One of the worst times you can eat is at night. Yet, our society forces this upon you with "late-night happy hour" abandon. How many nighttime activities can you think of that don't include at least an offer for food and/or drink? However, this is the last thing your body needs before it shuts down for 8 hours of sleep. Here are some tips to make it easier to adhere to the "3-hours-before-bedtime" rule—that is, the "no-food-3-hours-before-bedtime" rule.

1. Make a ritual. The easiest way to not eat (or drink) is to get yourself into a pattern that doesn't include eating or drinking. No matter what you decide to try, continue long enough that it becomes habit. Then, eating and drinking will feel like the wrong thing to do instead of the norm.
2. Stretch out. Stretching at night is beneficial in many ways. Stretching out those muscles that you've used all day long helps you both recover and sleep better. It will also help you not eat, since eating is usually the last thing you feel like doing while stretching. Yoga Booty Ballet® Master Series' Pajama Time is the perfect way to end your day.
3. Work. If you've eaten at night, why not use up those calories and get some work done before hitting the hay? You can challenge yourself in this way by adding an amount of time that you'll work for each drink or hors d'oeuvre that you give in to.
4. Work out. This one requires that you learn about yourself because some people can't sleep if they work out at night. I'm not like that, so I'll often replace a night out with a night in the gym. Or, if I've eaten too much, I'll use a light workout to help digest some of those calories before winding down for the evening. Depending on your needs and/or your ability to sleep after working out at night, your workout can be anything from Slim in 6® to Hip Hop Abs® to P90X®.
5. Read. Better than TV in so many ways, reading not only engages your brain (which burns calories), it makes it hard for you to snack. Getting into a book makes time fly, and before you know it, that "late" dinner will have happened hours ago.
6. Learn to love herbal tea. Its zero calories are the perfect nighttime snack, especially "sleepy" teas, like chamomile. It usually takes a little effort to trick your brain to truly enjoy tea. But once you do, the positive effects of warmed herbs that will ease you into sleep mode can be addicting themselves and turn going to bed into a meditative and scrumptious affair.

And finally, a note about your TV. Let's be honest. Most of us watch a lot of TV. The average American watches over 3 hours per day. And while it's often the case, your television doesn't have to derail your fitness goals. You can use this time to do other—beneficial—stuff, too. Stretching and TV go together like peanut butter and chocolate, with the opposite effect. And since none of us claims to enjoy commercials, making a point of doing something else during these timeouts (dishes, cleaning, laundry, sit-ups, or anything active) can turn a night in front of the boob tube into a productive and healthy evening.

9 Ways to Have a Great Holiday Season with Your Eating Plan Intact

The Thanksgiving-to-New Year's holiday season can be a fun time of celebrating with friends and family . . . but if you're not careful, it can turn into a 5-week festival of overeating, too. Not only is this period associated with heavy winter comfort foods, but seasonal treats and big holiday meals can be a minefield for people trying to stick to a fitness plan. It's no wonder so many people end up dieting in January just to make up for their recent excesses.

But as someone committed to gaining and maintaining a fit body, you should know that it is possible to enjoy the season without feeling deprived or looking like a party pooper. Follow these tips, and you can have a fun time and maintain your weight—or end up even leaner than before.

1. Forget the preemptive diet. A new British study found that lots of women crash-diet before the holidays in the expectation that they'll overindulge during the season itself. But your goal should be to learn healthy eating habits that you can stick with over the long term, not to lose weight now just so you can gain it back later. That's likely to lead to a yo-yo dieting cycle, which could lower your metabolism and make fat loss more difficult than ever. Instead, make the decision now that you'll eat reasonable portions later (even on Thanksgiving), and you won't have anything to make up for.

2. Stick to your workout program—or start one. We recently gave you some tips on how to keep up with your fitness plan over the holidays. (See "Stay Fit This Holiday Season" in the Related Articles section below.) Here's another reason why you should: Exercise and eating right go hand in hand. When you're working out, the food you eat goes toward energy and muscle, not fat. And you'll naturally want to eat foods that fuel your body, instead of junk that detracts from your performance. And if you do indulge in occasional treats, your regular workouts will help prevent them from doing much damage.

   Remember, you're building a habit of fitness that will last you a lifetime. When better to work on it than the busiest period of the year? You'll learn how to devote time to your own well-being every day, even when you have a lot of other things to do. (Use your fitness program's workout calendar, or WOWY®, our online SuperGym™, for scheduling support.) And when your friends and family see you getting leaner and fitter while they're poking new holes in their belts, you'll be an amazing inspiration.

3. Be careful with comfort foods. When it's cold outside, you may be tempted to cocoon indoors with hot, hearty meals and snacks. This isn't necessarily a problem if you make fitness-friendly choices. (Check out our guides to high-protein winter stews and healthy hot drinks.) But if lousy weather or a lack of sunshine makes you crave carb-heavy dishes, prepare them with healthier carbs such as root vegetables and whole grains, not macaroni or mashed-potato flakes. And make them part of a balanced meal, not the whole thing.
4. Moderate your treats. More than any other time of year, the holiday season is associated with lots of "special" foods—turkey and stuffing, pumpkin pie, candied yams, green-bean casserole, latkes, Christmas cookies, etc. Some of these would put you way off your food plan, even if you managed not to stuff yourself the way so many people do. But others are just fine when eaten in moderation, or can be made much healthier—in fact, you couldn't do much better than a meal of turkey, baked yams, and fresh green beans. (And you can make Pumpkin Pie Shakeology® a daily habit.)
5. Plan ahead for parties. Cocktail parties can be the downfall of any food plan, but they don't have to be. First, if you're expecting to be served treats or hors d'oeuvres instead of healthful food, have a protein-rich snack before you go. It'll prevent you from gobbling up appetizers or sweets out of sheer hunger, and will help keep your blood sugar steady even if you do have a few cookies or crab puffs. If there's a buffet, watch your portions carefully; it's easy to pile on the food, especially if there are a lot of choices you want to try. And if it's a potluck, bring along a dish that's both tasty and healthful—it'll guarantee there's something good for you to eat, and others will probably appreciate it, too.
6. Don't stress out. A recent study at the University of California, San Francisco, confirms what you already know: You're more likely to eat high-calorie comfort foods when you're under chronic stress. And the holidays can be a perfect storm of stressful conditions and sweet treat availability.

   You probably can't avoid the annoyances that come with too little time or money, holiday crowds, or lengthy family get-togethers, but you can keep them from getting you down. If you're working out regularly, you already have a leg up on the average person, because exercise helps reduce tension and create an upbeat mood. Help yourself even more by doing something relaxing for a few minutes each day, whether it's yoga, meditation, or simply listening to calming music. And if you do start feeling stressed, stop for a few seconds and take slow, deep breaths instead of reaching for an extra snack.

7. Don't abuse the booze. Yes, a glass of wine or champagne can be a nice way to celebrate the season, and it's pretty much obligatory on New Year's Eve. But too much drinking has all kinds of negative effects: extra calories (which your body will burn while storing carbohydrates), lowered inhibitions (which can lead to overeating, or behavior that will require an apology later on), and a feeling of sluggishness or worse the next day that can derail your fitness plan. As long as you're an adult and don't have problems with alcohol, an occasional drink or two is fine—but if your cheeks regularly get as red as Santa's, eventually your belly will resemble his, too.
8. Avoid the food-gift trap. You could stay away from heavy sweets all year and still find it hard to resist grandma's special fudge, even if the box contains 2 full days' worth of calories and enough sugar to fuel an army of hummingbirds. So what should you do with food gifts? Store-bought baskets of fatty sausages and "cheese food" are fine to regift (or donate to a food bank), but homemade goodies are trickier. You'll have to be polite and enjoy a little, preferably in the giver's presence. Leave the rest out for the family to share, or bring it to work (where it'll probably be devoured quickly). If it's a treat you really love, divide it into small pieces and freeze them in individual baggies, so you won't be tempted to eat it all at once.
9. Give yourself a break. If you do overindulge at some point, don't beat yourself up about it, or decide to give up entirely and start over in January. As long as you have a consistent fitness program, you're unlikely to lose the progress you've made. Just Keep Pushing Play every day, go back to your food plan, and look forward to your healthiest holidays ever.

What is Insanity?

Then you might just complete the hardest workout program ever put on DVD. Your personal trainer Shaun T will push you past your limits with 10 workout discs packed with plyometric drills on top of nonstop intervals of strength, power, resistance, and ab and core training moves. No equipment or weights needed. Just the will to get the hardest body you've ever had.

The secret to these mind-blowing results: MAX Interval Training. Shaun T took traditional interval training and flipped it on its head—you perform long bursts of maximum-intensity exercises with short periods of rest. Each workout keeps you constantly challenged as you alternate between aerobic and anaerobic intervals performed at your MAX. The result: burn up to 1,000 calories in an hour and get the most insane body in 60 days.

• 

  1: Dig Deeper
  & Fit Test

  To start, Shaun will put your body to the test and see what you're made of. (30 minutes)

• 

  2: Plyometric Cardio Circuit

  Burn fat with intervals of intense lower-body plyo and sweat-inducing cardio. (40 minutes)

• 

  3: Cardio Power & Resistance

  Build lean muscle and upper-body definition with strength-training and power moves. (40 minutes)

• 

  4: Cardio Recovery & Max Recovery

  Shaun goes easier on you once a week so you're ready for the next round. (80 minutes)

• 

  5: Pure Cardio & Abs

  Skip the intervals—this nonstop cardio workout is all extreme. (40 minutes)

• 

  6: Cardio Abs

  Do explosive intervals of cardio and core moves for rock-hard abs. (20 minutes)

• 

  7: Core Cardio & Balance

  Take a break after month 1 and gear up for month 2 with this workout. (40 minutes)

• 

  8: Max Interval Circuit

  The interval circuit that's more intense than anything you've ever done before. (60 minutes)

• 

  9: Max Interval Plyo

  Push your legs 'til they beg for mercy with power and plyo, all at your MAX. (55 minutes)

• 

  10: Max Cardio Conditioning & Abs

  Get pushed to your limit with this extreme cardio workout. (50 minutes)

Elite Nutrition Plan – designed to fuel your body for these intense workouts.

Fitness Guide – short and to the point. It's just the information you need. We want you working out—not reading.

INSANITY^™ Calendar – organized into month 1 and month 2 to track your progress, set workout goals, and keep you motivated. Plus, the Fit Test Tracker tracks your results as you watch your body transform before your eyes.

FREE Online Support Tools – stay motivated with round-the-clock access to fitness experts and peer support.

What is P90x?

You have just come across the biggest secret to getting a RIPPED BODY that most the world does not know about... It is called P90X.

The P90X workout WILL give you the body and confidence you have always wanted. In just 90 days you WILL get ripped, you WILL get those sexy abs and you will have a self-confidence you've never had... Let's not forget to mention the extreme health benefits from getting fit from the P90X.



So What is the P90X Workout?
The P90X is a series of high octane workouts presented to you by professional fitness trainer Tony Horton. Tony takes you through 90 days of 12 different highly effective muscular workouts aimed at turning your flabby and soft body into a firm and sculpted body. The P90X workout does not just focus on your body and muscles, because getting fit more than just muscles, but it also includes health and self-confidence. Because of this the P90X includes a 3 phase nutrition plan, dietary supplement options, a step by step guide, calendar for tracking and more. You have to provide the mirror to admire the change your body will go through and the results you get from the P90X.

Are you a little skeptical?
Good you should be... You may be asking, Does P90X Work? There are so many fitness programs out there that make all sorts of claims, but do not produce the results that you really want in a workout program. This is where the P90X workout stands apart.

• The P90X is taught by none other than Tony Horton, one of the world's most renowned and most respected fitness experts.

The P90X techniques have been used to:

• Train professional athletes.
• Transform entire movie casts into ripped soldiers.
• Used by celebrities to get and stay fit.
• Has changed the lives of thousands of people across the world.

Where the P90X workout really holds the advantage over other fitness program is in its revolutionary training technique known as "Muscle Confusion". "What is Muscle Confusion?" - Well I'm glad you asked. Muscle Confusion gets you fast results by continually introducing new workouts and new movements so that your muscles never plateau. The reason why people typically see the best results in the first 2 weeks of a workout and then the growth seems to stop is because they are doing the same workouts over and over. Muscle Confusion keeps you one step ahead of your muscles and therefore you NEVER plateau and your muscles are always growing.

The P90X sets the standard when it comes to home workout DVD programs. You will not find a better system then the P90X workout, which Tony Horton designed and put together over many years of study and experience.

If you have been looking a workout system that will get you in shape and give you the body you deserve in 90 days, the P90X is it.

If you are ready to take on the P90X Challenge and get the body you've always wanted then just click the P90x icon to the right in the side bar!!!

3 Guides to get you started!

• P90X 3-Phase Nutrition Plan designed to help you lose fat while maintaining high energy levels.
• P90X Fitness Guide packed with valuable fitness information to help you get the most out of your program.
• "How to Bring It" video for a quick overview of the complete P90X Extreme Home Fitness training system.

12 highly diverse and intense workouts

01 Chest & Back
Targeted strength and definition workout emphasizes two classic upper-body exercises.

02 Plyometrics
Explosive jumping cardio routine proven to dramatically improve athletic performance.

03 Shoulders & Arms
Potent combination of pressing, curling, and fly movements, that will leave you stronger.

04 Yoga X
Combines strength, balance, flexibility, and breath work to enhance your physique and calm your mind.

05 Legs & Back
Get ready to squat, lunge, and pull for a total-body workout like no other.

06 Kenpo X
Intense cardiovascular workout with punching and kicking for endurance, balance, and coordination.

07 X Stretch
Achieve a higher level of athleticism over a longer period of time, plus prevent injuries and avoid plateaus.

08 Core Synergistics
Build and support multiple muscle groups to build and support the core while conditioning your body.

09 Chest, Shoulders, & Triceps
Target both large and small upper body muscles to push you to the brink.

10 Back & Biceps
Flex those powerful biceps and focus on toning and tightening these showcase arm muscles.

11 Cardio X
Low-impact cardio routine that is a fun fat-burning workout that will leave you feeling lean and mean.

12 Ab Ripper X
Sculpt the six-pack abs of your dreams and benefit your health and physical performance.

Click here to Purchase P90x Now

Unsupportive Partners: Ways to Placate Your Mate When They Don't Feel Great about You Losing Weight

To have and to hold from this day forward; for better, for worse; for richer, for poorer; in weight loss and muscle building; till death do us part. It is unlikely that these were your actual vows on your wedding day, but often the most difficult struggle a couple can face is when one member is considering a change, while the other prefers the status quo. That includes having kids, changing careers or homes, and, yes, getting into shape. You'd assume that the more attractive your partner becomes, the happier you would be, but this isn't always the case. Increased attractiveness can foster insecurity, jealousy, resentment, and in extreme cases, emotional withdrawal and sabotage.

When a significant other becomes more attractive, and as a result, receives more and more attention, it can make the other person insecure. And if everyone starts turning their heads, look out! That person may start to wonder, "Why is my partner seeking so much attention? Is something already going on? If I find them attractive as they are, why isn't that enough?" The answer is, of course, that we want to change to feel better about ourselves. Not that having heads turn as you enter the Christmas party is not a bonus, but it really is about meeting your own goals. And when the love of your life suddenly forgoes snuggling on the couch with Chinese takeout for a P90X workout, resentment can enter the picture.

So how do you continue toward your fitness goals without letting it affect the relationship you have with your partner?

Begin with communication. In the same way you should consult your doctor before beginning an exercise program, talk to your partner about what you are looking to accomplish. Explain that this is not motivated by a desire to attract other people, or anyone already in your life, but simply because you want to be healthier and feel better about yourself. Going into detail about your exercise plan and nutritional goals can take the unknown out of the equation, and possibly spark a desire in your mate. If you are still met with resentment, explain that you do not expect your partner to change just because you want to, and that you love him or her exactly as he or she is.

Ask for support. The road to health can be a tough battle, and we can use all of the support we can get. Asking your partner to be supportive along this road can make a huge difference. Ask your mate to use positive comments regarding your progress, and to only ask if you are making a wise choice, if you actually slip up. This will allow your partner to feel like he or she is part of the process without giving him or her the power to control it. Encouraging your partner to join you along this path will elicit the greatest amount of support of all.

Get a training partner. If your mate is unwilling to join you, find someone who is. Having a training partner creates greater motivation and retention than doing it alone. Obviously, find someone of the same sex, or at least someone who won't threaten your mate. If you're meeting resistance from your mate, working out with Lorenzo Lamas won't increase the love at home. In addition to pushing one another to work out and eat healthy, talk with the training partner about your frustrations and ask about his or her own. If you are unable to find a Workout Buddy, remember your Beachbody® Coach is always available to give you added motivation.

Don't fall into eating pitfalls. Grocery shopping, meal preparation, and snacking can be challenging in a household on the same eating path. But when you are trying to eat lean protein and vegetables, and your partner would prefer macaroni and cheese with a side of fries, the challenge can become World War III. If you are the primary shopper and food preparer, you have a lot of power over what your family consumes. Healthy food can taste great, and your mate might have no idea that you have altered his or her diet. With that said, you might need to make concessions for what your mate desires and make alterations to meal plans that can satisfy both people's needs. Something as easy as adding an extra side for your mate can keep the peace. If you are not the primary meal provider, be prepared to take control over what you consume.

Also, make sure tempting treats are out of immediate reach. If you have a countertop full of potato chips and Oreos®, eating carrot sticks might lose its appeal. Put all of your partner's junk food in a specific drawer, and avoid it.

Try to work out around family time. There are only so many hours in a day, and you should spend at least eight of those hours asleep. Finding time to exercise can be challenging as it is. And if that exercise time cuts into time that can be spent with a loved one, resentment can build. I have several friends who began workout programs that took them immediately from work to the gym daily, which got them home at 9 PM. Basically, they didn't see their mate until Saturday, which did not go over well. Here is where P90X and INSANITY® workouts are so helpful. If you can manage to crawl out of bed a bit earlier in the morning, you can begin your day with an amazing workout, and still be home in time to have dinner with your partner. If you're a night owl, try working out after your love has retired for the evening. Being considerate of your time together can make all the difference in the world.

Keep the peace, but honor thyself. Sometimes all of the communication and consideration in the world will not help a partner to understand your desire to change. If this is the case, short of seeking therapy, you must continue toward your goals and try to make it as undisruptive as possible to your partner. We realize that this is one of the most important relationships in your life, but no relationship is more important than the one you have with yourself. Walking away from health and fitness to please someone else will just lead you down the path of resentment. Keep moving forward, creating positive change, and try to still give energy to the relationship. Maybe your partner will not understand, but perhaps over time, he or she can learn to accept.

Relationships can be incredible adventures that offer great opportunities for growth, happiness, and security. Learning to navigate that adventure can be challenging, but ultimately well worth it. Always remember that your greatest tools are communication and compassion. Sometimes, trying to understand why our partner is resistant can help you figure out a way to explain your needs to them. And know that change will come in life, whether we create it or not. Figuring out how to foster support over something like lifestyle change can make the harder struggles in life easier to deal with later on. Having six-pack abs should not destroy "till death do us part." And with communication, consideration, and some effective planning, perhaps your mate might learn to love your new look.