Tony Horton Goes to Washington . . .

First, the House of Representatives does P90X®!

It's true. Our very own, uber-fit celeb trainer led fifteen Members and staffers of the House of Representatives through a heart-pumping, hour-long "X"-treme workout.

The Reps, including Loretta Sanchez (D-Calif.), Mark Kirk (R-Ill.) and Kevin McCarthy (R-Calif.), Heath Shuler (D-N.C.) and Paul Ryan (R-Wis.), impressed Tony, who commented, "If you have a fit Congressman, a healthy Congressman, a flexible Congressman—maybe it's a bit far-fetched, but—maybe we'd have a more efficient Congress."

Tony also shared ideas with Members, including Senator Jack Reed (D-R.I.)—from Tony's home state and who's a member of the Armed Services and Health, Education, Labor, and Pensions committees—about how P90X® is a great fit for the military and how overall fitness should be part of health-care reform.

WOWY SuperGym™ Tutorial

7 Basic Steps for Planning Your Workout

With Team Beachbody's online planning features, you'll never miss a workout again! Setting up the details of your workouts in advance keeps you accountable, helps you stay motivated, and makes it easy to fit exercise into your daily schedule. Plus, every day you complete a workout in SuperGym, you'll automatically be entered in the Daily Sweepstakes!

With a click of a mouse, you can set the date and time of each exercise session, decide which program and routine you intend to do, and invite Buddies to work out at the same time. You can also start a workout immediately, or add information about one you've already completed.

Here's what to do:

1. Enter your workouts in the Workout Calendar.

It's easy to set up workouts in WOWY SuperGym. Just click on "Schedule a workout" on your SuperGym page, or click on any upcoming calendar date. (You'll also find "Schedule a workout" on your personal home page—the page you get to when you first sign in to your account.)

If you don't have a workout planned but want to start exercising right away, click on "Work out now." You can even add information about a workout you've already done: Click on "Add a completed workout," or click on any past calendar date. (Doing this won't make that workout eligible for the Daily Sweepstakes, but it will help you keep track of your progress over time.)

2. Continue setting up your workout: Choose your program and routine.

Select the workout program and specific routine you want to do from the drop-down menu, and then click on "Add Routine." (If the program you're looking for doesn't appear in your drop-down menu, click "Add it to your library" to select it in the Programs page.) Then click "Continue."

3. Next, choose your start time, recurrences, and Workout Buddies.

Now it's time to add more details. First, pick the time you want the workout to start. (Be sure you've set the correct home Time Zone in your profile.) If you want your workout to recur on a regular basis, choose the frequency from the "Repeat" drop-down menu.

You can also invite any of your Workout Buddies to join you in this particular workout—click the box next to his or her name and photo, and that person will receive an invitation. If you want, you can write a brief inspirational message in the space below.

4. Last, confirm that your information is correct.

If you want to make changes, click "Edit." If not, click "Save" and you're done!

5. In a hurry? Use One-Click Workout.

When you want to begin working out right now, there's a super-quick way to get started. You'll find the "One-Click Workout" function on your personal home page or WOWY SuperGym page. Just select a program and routine from the drop-down menus, then click "Start now."

If the program you're looking for isn't currently in the menu, click "Edit workout preferences" to go to the Programs page in your profile and add it to your Library. On the same page, under "Quick Workout Settings," you can also choose a program or activity to be your default workout. Then the next time you use One-Click Workout, you'll choose that program automatically.

6. Go to the Cooldown Chat Room.

When you're done with your workout, go chat with your Workout Buddies and others in the Cooldown Chat Room, our special room for post-workout conversation.

7. View your upcoming workouts.

Now that you've planned some workouts, it's a cinch to keep track of them! Check out Team Beachbody every morning, or before your regular workout time, and you'll instantly know what program and routine you've scheduled for that day.

As soon as you log in, glance at the upper dashboard to see if you have a workout planned that day. Or you can view the details in "My Workouts" on your WOWY SuperGym home page.

Shockers and Stunners

By Carl Daikeler

It's good to see the celebrity-visibility of our ground-breaking P90X continues to spread simply by the awesome spectacle of real results. Exercise and eating right, it works. You might say "Yeah but Demi and Ashton HAVE to workout and eat right. If my career depended on it, I'd be more consistent too!"

THAT'S why we created the Team Beachbody Coach Network and the Million Dollar Body Game. Your income can be positively affected by your health and fitness transformation, but you have to go for it.

I am proud of the Stunners featured in InTouch, and sorry for the Shocker. (Being underweight is as debilitating as being obese.)

Everybody deserves to be healthy, and everyone has the power to decide to take control of their situation. Team Beachbody coaches are helping people get access to solutions every single day. It's a pleasure to work beside people who get it and people who care.

Choose and Lose: How to Lose Weight on Any Diet

By Whitney Provost

When it comes to losing weight, everyone has an opinion about what works best. Low fat, low carb, or Mediterranean style—you've probably heard stories of people dropping major pounds by following one of these diets. The truth is you'll lose weight on any diet as long as you take in fewer calories than you burn. Keep reading to find out which diet is best for you.

Researchers at the Harvard School of Public Health studied more than 800 overweight adults over 2 years, and researchers found that as long as people made healthy choices, the percentage of protein, carbs, and fat consumed didn't really matter. All the study participants (divided into groups eating low fat, high fat, high carb, or high protein) lost about the same amount of weight when they ate fewer calories than they burned.

The bottom line: The diet you choose should make you feel good, keep you satisfied, and limit your cravings for unhealthy foods. So how do you decide what plan will work for you?

• Try balancing various amounts of lean protein (poultry, fish, and lean beef), complex carbs (fruits, vegetables, and whole grains), and healthy fat (nuts, olive oil, and seeds). Find the combination that makes you full and energetic.
• Keep a food journal of what you eat and how you feel. Over time, you'll start to see patterns emerge.
• If you're a Team Beachbody member, you can visit the Eat Smart section of the Web site and choose from three different pre-populated meal plans (Balanced, Low Carb, and Active Lifestyle), or custom design your own according to your preferences.

When you decide what kind of diet to follow, here's how to get the most out of it:

• Low-fat diet. The amount of fat you eat varies according to the diet's creator. The Ornish Diet, designed by cardiologist Dean Ornish to help people reverse heart disease, recommends that you eat 10 percent of your calories from fat. The American Heart Association, on the other hand, considers low fat to be up to 35 percent from fat. A low-fat diet should consist of lots of vegetables, fruit, whole grains, beans and legumes, and little meat. It is not an excuse to eat mountains of pasta or processed carbs (like fat-free cookies or crackers), as these will spike your blood sugar, make you hungrier, and add a lot of unnecessary calories.
• Low-carb diet. Plans like Atkins, South Beach, and the "Paleo" diet claim that by cutting carbohydrates your body will have to dig into its fat stores for energy. That is often true, at least at first, until your body adapts to the decreased energy from carbs and rapid weight loss slows. Plus, if you chow down on artery-clogging bacon, butter, and steak every day and don't choose heart-healthy protein and fat sources (like lean meats, nuts, and olive oil), you can develop other health problems and nutrient deficiencies. Watch out for saturated fat in foods like whole milk, butter, and meat, and be mindful of portion sizes when you're following a low-carb diet. You might find it hard to sustain a low-carb diet over the long term because you have less energy and feel tired a lot. If that happens, just switch to another diet plan.
• Mediterranean-style diet.This has gained popularity over the last few years as a healthy, balanced approach to eating. It emphasizes whole grains, fruits, vegetables, unsaturated fats from nuts and olive oil, and lean protein like fish and chicken. You don't want to overdo the pasta, cheese, and alcohol on this diet because these calories add up quickly. This is a moderate-fat diet that offers a variety of choices and will suit many different tastes. You'll find that most Beachbody® nutrition plans follow guidelines that are similar to a Mediterranean-style diet. It's easy to get all the nutrients you need to sustain a healthy, energetic lifestyle with this method of eating.

When you've found the diet that suits you, you may notice that your weight starts to drop without a lot of effort. You'll be more satisfied and less prone to cravings, which will help you be consistent with your plan. As long as you stick to your diet and combine it with a workout program that also fits your preferences—Slim in 6®, ChaLEAN Extreme®, or whatever you choose—you will be able to lose weight and keep it off.

Did You Know?

Did you know that Tony Horton, the muscle-bound creator of P90X, eats a primarily vegetarian diet? Most bodybuilders will tell you that to build muscles like Tony's you need to eat a lot of meat for protein. Tony is a great example of someone who follows a diet that makes him feel good rather than eating the way others think he should. And he has an incredible physique.

All meal plans on the Team Beachbody® Web site are available in vegetarian versions, so if you don't eat meat, you still have options.

4 Diet Pitfalls—and How to Avoid Them

Oh sure, everyone always says to me, "Shaun, I swear, I eat very healthily. I have a clean diet." But when people are experiencing "stubborn pounds" that won't budge off their bodies, I see uncertainty and fear in their eyes when I say, "I bet it's a common eating habit that is undermining your hard work."

Oh yeah. It's natural for us to be less than honest with ourselves about where we're cheating on our nutritional plans. We work out and have the best of intentions for our daily meals, but we end up falling short of our goals for having a balanced nutritional plan for various reasons. Some of the most common pitfalls can be avoided simply by being aware of them.

1. Stress eating.

   Hey, I readily admit that food is comforting—especially comfort food. You know, the mac and cheese; the meatloaf and buttery mashed potatoes; an entire pint of butter pecan ice cream . . . enough said. But there are so many better ways to beat stress than by eating yourself into a stupor.

   Do this instead: My favorite thing to do is to get out and just take a walk. Focus on your body and forget the snacks, and get some air deep into your lungs, clear your head, feel your blood pumping, and stretch your legs out. It won't take but a few minutes for you to reap big benefits from taking a brisk walk . . . away from the vending machine. Or if it's raining, put on some great music and dance—that works too! You can get plenty of this done with Dance Party Series.

2. Grazing.

   Many people have a complete lack of structure to their daily meals—they actually never stop nibbling throughout the day—from bits of bagels and bites of donuts in the morning all the way through to chips in front of the TV for late-night channel surfing. Grazers have absolutely no set meal times, and end up shutting down their bodies' natural calorie-burning cycles through the constant onslaught of fat and calories.

   Do this instead: Of course, avoid the bad stuff. Instead of vending-machine junk and food with a low nutritional value, pack healthy snacks for nibbling. And make time for balanced meals that will satisfy your appetite so you won't be reaching for whatever's near. See the action plan for #3.

3. Unconscious eating.

   Eating without paying attention to what you're doing, or without even realizing that you're consuming calories.

   Do this instead: Keeping a food journal is the best way I know to determine whether you have unconscious-eating tendencies. One of my clients confessed that while keeping her journal, she would catch herself working at her desk and suddenly realize that she needed to jot down the cookie she'd just eaten at a coworker's desk. They'd offered her a homemade cookie, and she'd eaten it without even thinking about it—much less factoring it into her daily planned food intake. Cha-CHING! Those 200 sweet calories needed to be added to her daily tally in her food journal to get an accurate picture of what she was eating.

4. Double portions.

   It's not just restaurants that are offering us bigger portions to show us the value of their meals; it's loved ones and friends and ourselves who proudly serve up much more than our bodies need for fuel at mealtime—on a regular basis. It's because we think we're showing love, or are being shown love, through food. We'd also feel stingy if we were to serve the plate with less on it. The sad fact is that "normal" portions in the U.S. aren't just a fraction more food than needed for having a balanced meal—they're like double, which is in excess of what your body requires, and WAY more than you can burn through your daily workout!

   Do this instead: Ask yourself, "Do 20 bites of a huge sandwich really taste that much better than 10?" How do those 10 extra bites taste when you know you can't burn them off that day and at least half that sandwich is going to turn into those "stubborn" pounds? Stick with sane portions; listen to your body.

Yes, these are four common pitfalls. They're all too common—but that doesn't make them any less devastating to our fitness results and our ultimate health goals (and don't forget that it can also be discouraging to the mental image you have of where you want to be). Be aware of where you might be defeating yourself, and take some time to form a personal plan to help you avoid these pitfalls on a daily basis.

Peace Out.
Shaun T

Big Breakfasts for Big Results

By Joe Wilkes

Breakfast. It seems like forever since we've been told it's the most important meal of the day, but a recent study shows that it's actually true and not just Mom having been a nag. Breakfast is a key component of weight management. A study presented at the recent Endocrine Society's annual meeting showed that participants who consumed large breakfasts lost almost five times as much weight as the participants who followed a traditional diet. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating?

The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body is ready to burn anything, like muscle, to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. The study also found that serotonin (the chemical responsible for controlling cravings) levels were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and the cravings for sweets begin to rise throughout the day.

Now, before you hit McDonald's for their 800-calorie Big Breakfast or, worse, their 1,150-calorie Deluxe Breakfast, or you swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind these were not the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat (sorry, no bacon or sausage), cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the sweets cravings. The other group's participants consumed 1,080 calories per day as part of a high-protein, low-carb diet. Both groups were on the diet for 8 months. The high-protein group lost an average of 9 pounds but the big-breakfast group lost an average of 40 pounds. And perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.

The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met, that there weren't empty calories consumed, as the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So, bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job is clogging your arteries.

Here are some healthy big-breakfasts, like the ones consumed by the study participants.

Chicken and the Egg

• 2 eggs, scrambled
• 2 slices whole wheat toast
• 1 boneless, skinless chicken breast, roasted
• 1 grapefruit

602 calories, 54 grams carbohydrates, 51 grams protein, 19 grams fat

Low-Fat Breakfast

• 1 packet instant oatmeal with 1 scoop protein powder
• 1 cup blueberries
• 3 oz. turkey breast
• 1 hard-boiled egg
• 1 oz. dark chocolate

633 calories, 66 grams carbohydrates, 48 grams protein, 12 grams fat

Two Egg Sandwiches

• 2 whole wheat English muffins
• 2 poached eggs
• 2 slices low-fat Swiss cheese
• 2 slices Canadian bacon

599 calories, 58 grams carbohydrates, 62 grams protein, 18 grams fat

Vegetarian Breakfast

• 1 cup cottage cheese (2% milk fat)
• 1 cup canned peaches in their own juice
• 1 slice whole wheat toast
• 1/2 avocado
• 2 vegetarian sausage links

630 calories, 61 grams carbohydrates, 48 grams protein, 22 grams fat

Pescetarian Breakfast

• 1 can light tuna
• 2 Tbsp. mayonnaise (preferably canola or olive oil based)
• 2 slices whole wheat toast
• 1 oz. dark chocolate

606 calories, 49 grams carbohydrates, 50 grams protein, 22 grams fat

The Force Is with You

By Dallas Carter

I believe the wise words of Yoda correctly sum up what Beachbody® has taught me over the last few years about health, fitness, and finance: "Do, or do not. There is no 'try.'" The wisdom of this 900-year-old Jedi master speaks to the heart of the Beachbody motto: Decide. Commit. Succeed.® It is with this mindset that I began my health journey more than three years ago, and it is with the same attitude that I approach coaching.

It's still surreal when I think of that night in March when I took home the Million Dollar Body Game® Grand Prize. It was a moment that transformed my direction in life. Not only had I been given the blessing of my health, but I also committed, at that moment, to helping others achieve their health goals! Being a Beachbody Coach has provided me with the honor of being able to doing that.

Together with a fellow Beachbody Coach, I began a weekly workout group, which we lovingly call the "Insane Asylum," to help people in the local community make a commitment to seizing control of their health and getting fit. Over the last several months, our group as grown substantially, and with the help of my upline, the local media, and the local Beachbody community, I have been able to expand my coaching business by hosting fitness challenges and fit clubs throughout the island. With the establishment of these fit clubs, I have been able to achieve Diamond ranking, and our Hawaiian Beachbody community continues to grow exponentially!

The members of our community continually challenge one another to achieve new goals—whether it's a challenge to see who can do more push-ups or a Coach race to see who can reach the next rank advancement! The accountability, support, and fellowship that these challenge groups and fit clubs provide allow for strong growth both in health and in our individual businesses. And the best part is most of those who join us to grab control of their health naturally start to want to help others do the same. Beachbody has allowed us to create an environment where personal health and financial rewards go hand in hand!

I will be forever grateful to Beachbody, not only for my health and the MDB Game™ Grand Prize, but for the opportunity to make the Beachbody lifestyle something I can live and share with others! I will continue to strive for the next summit and to help others reach theirs. Now I'm off to the "Insane Asylum," to work out with my fit club and to watch the newest members strive to be the next MDB Game Grand Prize winners!

10 Appetite-Suppressing Foods to Conquer Your Cravings

By Whitney Provost

If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may start craving all the junk you know you're not supposed to eat. The secret is eating the RIGHT foods to help calm the cravings for the wrong ones. Add these 10 easy-to-find, tasty foods to your meal plan, and rein in your appetite before it gets out of control!

1. Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the "instant" variety, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2. Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3. Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4. Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5. Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6. Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7. Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8. Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9. Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.
10. Shakeology. If you haven't tried Shakeology® yet, you're missing out on one of the tastiest, most filling choices around. The whole-food ingredients in Shakeology—like whey protein, amino acids, digestive enzymes, and antioxidants—help you feel great, curb cravings, and reduce hunger. Order it through your Beachbody® Coach to reduce your appetite and stay full longer with fewer calories. It's a meal that tastes like dessert.

A Healthy You for a Healthy Baby

Yoga Booty Ballet creator Teigh McDonough shares her pregnancy workout for expectant mothers. Get strong, healthy, centered, and ready for your special delivery.

Studies have increasingly shown the importance of a regular fitness routine during pregnancy. Not only is it good for your heart and muscles, but it can help relieve some of the unpleasant side effects of pregnancy, like morning sickness, aching back, fatigue, and constipation. Some studies have even shown that being in good shape can reduce your time in labor. It can also help with weight control, so that you can keep in shape without depriving your baby of nutrition.

Yoga Booty Ballet's Teigh McDonough recently gave birth to a healthy baby boy. During her pregnancy, she used her years of fitness training and expertise to develop Baby On the Way, a workout designed specifically for expectant mothers. Using gentle, effective techniques, including yoga and stretching, Teigh helps mothers-to-be prepare their bodies and minds for the amazing experience to come.