My Fit Blog

Fitness Tip

Want to Change Your Arms? Do Push-Ups!
By Teigh McDonough

One straightforward and simple exercise I've given many of my clients is push-ups! Whether you're a woman preparing to wear that new sleeveless dress, or a man looking to better define his arms, a consistent push-up routine can make a significant difference. I have my clients do 2 to 3 sets of 20 push-ups (on knees or feet) 3 to 5 times a week. Start where you can and watch your strength and definition change, not only in the arms but in the shoulders, chest, and back as well. Push yourself and you'll push-up your way to a whole new upper body.

Nutrition Tip

What to Do When You're Starving Before Bed
By Steve Edwards


Here at Beachbody, we're always drilling the "no eating for 3 hours before bedtime" rule into your head and, sure enough, it's important not to go to bed with undigested food in your stomach, especially carbohydrates and fat. So what about those nights when you're so hungry that if you don't eat, you know it will affect your sleep?

The answer is a protein shake. Usually, truly feeling hungry is a sign indicating a lot of muscle breakdown. When you have muscle breakdown you need protein, especially at night, which is when your muscles do most of their recovering. So if you are famished, a small protein shake with no added ingredients, like fruit or milk, will not only allow you to sleep but speed up your recovery process as well.

Health Tip

The Three Cs
By Debbie Siebers

When thinking about health and fitness, focus on the three Cs: centered, committed, and consistent.

1. You need to get CENTERED.

Gather yourself, your thoughts, and think about what you want out of life.
2. You have to make a true COMMITMENT.

You can accomplish anything that you set your mind to. Take a stand for yourself and commit to making those changes you want to see in yourself.
3. Understand it takes CONSISTENCY, and make it happen.

You'll hit bumps along the road. When this happens, get right back to it. Consistency doesn't mean perfection. It means staying true to the cause, and never giving up.

Recipe of the Day

Southwestern Salad

2 cups cooked brown rice or other whole grain

1 15-oz. black beans, drained and rinsed

2 cups frozen whole-kernel corn, thawed

1 red bell pepper, chopped

1 small onion, chopped

1/4 cup white wine vinegar, or to taste

1/4 cup chopped fresh cilantro leaves

1 jalapeno chili, minced, or cayenne pepper to taste

1 tsp. mild chili powder


Combine all ingredients in a serving bowl. For best flavor, cover and refrigerate for at least 1 hour before serving to allow flavors to blend. Makes 6-8 servings.

Nutritional Information: (per serving)
Calories: 162Protein: n/aFiber: 6 gCarbs: n/aFat Total: 1 gSaturated Fat: n/a