Why do I lift weights? IT BURNS MORE FAT!

Balanced Workout Plan - Day 1 - STRENGTH TRAINING
Why do I lift weights? IT BURNS MORE FAT! 

Did you know? When you do an intense weight-training program, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout. This workout: P90X Live: Total Body, cardio and strength workout, great music and fun!

 TRY IT FOR FREE!!!

Get Free access to hundreds of workout programs!

Not sure where to start with your fitness? I have a way for you to get FREE access to hundreds of workout programs!!! Test the water....Discover your favorite.....Achieve your goals!!! --you get a crazy amount of awesome workouts to choose from --you pick your meal plan --you get daily tips and support All for FREE....from HOME!! 

We are starting on Monday, January 11th! This weekend will be the perfect time to get prepared by choosing your menu, creating shopping lists and get your ready to go for the week. I actually have 2 menus created for you with shopping lists and everything.(One is Low Carb and the other one is VEGAN). 
Go to http://vid.us/c1v0ix to get started! 

See you soon!

A video posted by Eliana Dukes (@elianadukes) on Jan 8, 2016 at 3:43pm PST

Eat Better, Feel Better! Goals 2016.

via Instagram http://ift.tt/1NRtwRa

Ready to set aside excuses and get results but not sure where to start? Join my FREE (Online) 14-Day New Year, New Life New You Accountability Group. We are starting on January 11th, but if you really want to be successful, prep-time starts on January 4th!!! FREE workouts. FREE nutrition advice. WHAT CAN YOU ACCOMPLISH IN THIS GROUP? Kickstart to feel great, get stronger, wear smaller clothing, and have more energy in 2016! Proven Formula: Fitness + Nutrition + Support = Success! We include Energy, Motivation, and Fun! WHO WANTS IN? COMMENT below with “I’m Ready!” or message me ASAP. Learn more at: http://vid.us/c1v0ix or click on the link in my profile. Happy New Year!!! 

Do one thing at a time

Focus and don't be anxious! When I do things without truly focusing my mind on them, I immediately decrease my strength to do the work before me and do it well. Everyday I have to pray for Focus, and the Lord answers me. If not, I can be anxious and I accomplish absolutely nothing! Thank you, Lord!
Philippians 4:6 "Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done."
#pray #focus

Don't Slip Your Flexibility Workouts!

If you skip your flexibility workouts, you will find yourself injured some day... I did! I used to skip my flexibility workouts and for almost 4 months, I spent my time on my back, due to back injury. I need flexibility workouts so badly! I am a certified Piyo instructor now and I have the pleasure and the privilege to do Piyo workouts on a daily basis. Piyo is flexibility and movement- it is not boring!!! It grabbed me because I am pretty hyper when it comes to workouts. I like music, movement, strength training, cardio, and now... flexibility. #PiYo  is not just Pilates & #Yoga. Everything I mentioned before is included in Piyo.  I cannot wait until June, when the Piyo Home DVD program will be released and available for everybody. Be the first to find out when PiYo is available! Plus, be entered to win a FREE PiYo Workout. Click on the link on my profile or go to: http://getfitwitheliana.com/piyostrength
#chalenejohnson #pilates #strengthtraining #cardio

21 DAY FIX- 30-Minute Workouts, Portion Control System! February 3rd!

 
In two days this incredible program will be here! Yesterday I shared with you the incredible nutrition format that the 21 day Fix has to offer. The eating plan that comes with it is the magic bullet in the 21 Day Fix. You will find color-coded containers that will guarantee you consume the appropriate amount of calories. It will also guide you to consume the right nutrients your body needs.

Today I want to talk about the fitness portion of the 21 Day Fix. This program comes with 7 workouts and an additional 10 Minutes Abs Fix (I am looking forward to that!)

The workouts are 30 minutes each and most of the moves are divided in 1-minute intervals. You will get a serious burn at the end of that minute for sure!

You will need 2 sets of dumbbells or resistance bands.

It is simple fitness and simple nutrition! Learn more about this program and join my 21 Day Challenge Group starting on February 17th. I will be your FREE Coach and I will be with you through your entire journey.http://ift.tt/1fs6wae

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Go Get It!

Go get it! Sometimes the only thing we need to do is to take the first step. Don't do it alone. 

Do You know your Why in life?

Everyone wants to have a good day, but not many people know what a good day looks like – much less how to create one.- John Maxwell (Today Matters)

Do You know your Why in life? Do you know why you desire to get healthy and fit? Do you want to have good health and energy so you can fulfill God’s mission in your life? Everything starts with a day that has a purpose. Things will not just happen! Ask God for wisdom on how to plan your life, starting with a well planned TODAY. Your TODAY will impact your TOMORROW! Remember Proverbs 3:5-6 that says: “Trust in the Lord with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take.” Have a great day everybody!

via WordPress http://getfitwitheliana.com/blog/do-you-know-your-why-in-life

My Journey-Day 2- LES MILLS COMBAT / POWER HIIT 1 and INNER WARRIOR: STRETCH AND STRENGTH

WOW! I was challenged! It was my first time doing this workout and I was pleasantly surprised that Power HIIT 1 included weight training. Lots of squats, dead rows, shoulder, push-ups, and core work. How can I forget the Power jumps and power lunges? Well, the good thing about this particular Challenge is that everyone can do it, giving you the choice to taylor it to your fitness level. Every DVD has someone modifying the movements so you can do everything low impact. I know some days will be better than others and I will have the choice to bring it "Down a Notch" if it is needed!
The reward was the INNER WARRIOR: STRETCH AND STRENGTH workout. Great 20 minutes getting my flexibility back. I confess that I don't do much stretching and I am glad that it is one of the components of this great Les Mills Combat workout.

Here is a little preview of What this workout is all about:


Learn more about Les Mills Combat

My Journey-Day 1- LES MILLS COMBAT / COMBAT 30: KICK START

Loved this workout!!!! The instructors Dan and Rachel are incredible! I love their accents (I felt right at home). The music is incredible and fun! The best way to be successful is to make sure to learn the movements. In the instructional DVD that comes with the program, Dan and Rachel break each movement to a simplicity that makes you understand what you are actually doing. The workout is a a blend of the most dynamic moves from karate, tae kwon do, boxing, muay thai/kickboxing, Brazilian capoeira, and Brazilian jiujitsu. http://youtu.be/CuTdiaD1SlI


Learn more about Les Mills Combat

I need your help too! Let’s be accountable to one another- Fitness Challenge!

I usually workout very early in the morning or late in the evening. I decided to get as much work done this morning and for this reason I postponed my workout to the afternoon. What a big mistake! My body was not ready to move at 2pm. I was tired, hot, huffing and puffing, or as my daughter said: "you were gasping, Mom." With all that going against me, I finished my workout. It was hard but I did it! I just want encourage you to keep on going even when you think you can't. If you have to take a break here and there, do it! Be encouraged to listen to your body. Some days are better than others, but everyday is a "perfect day" to workout. I am accountable to a couple of people that are doing my September Beachbody Challenge Groups. We check on each other via email, private groups, texting, etc.

 

I would love to invite you to my next Challenge Groups starting on October 15th where you'll have support to persevere in your fitness journey during the Holiday Season. Contact me today! The workout I did today was Les Mills Pump- STEP. Here is a video I shot a while ago doing this same workout. I hope you enjoy it!

Learn more about my Beachbody Challenge Groups!

The Beachbody Challenge- Lose weight, get healthy, win money, change your life!

 The Year 2013 is approaching fast. Why don't you start the new year already in shape? Don't wait until January 1st to get started. Do it now! Enter the Beachbody Challenge. It is FREE to sign up and you will have a chance to win some serious cash and a new body: two New Year's goals already taken care before you even start the year. Just click on the link above to get started and I will Coach you through your transformation. Get started now!!!

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  You can also visit my Beachbody Challenge Groups page to find when my next one will get started. Beachbody Challenge Groups Explained

Beachbody in the News: Shaun T (Insanity) on THE TALK Show (CBS)

If you cannot see the video below in your iPhone, iPod Touch, or iPad, click here.

Shaun T showed some movements that he uses in his INSANITY workouts. You can transform your body in 60 days with this total body conditioning program. And you won't need equipment or weights—just the desire to dig deep and push past your limits.

Gloria's Amazing Brazil Butt Lift Results

Watch how Gloria- at age 58- lost 18 pounds, 7 inches off her waist, and got 6-pack abs! 

No joke, people. Brazil Butt Lift is for real.

If you are not able to see the video above, please click here or the photo below to view it in another browser.

Introducing Shakeology® Vegan Tropical Strawberry

 

We're introducing you to the newest member of the Shakeology family: Shakeology Tropical Strawberry. And guess what? It's vegan!

Just take one sip, and its sweet, luscious strawberry flavor along with notes of tropical fruits such as pineapple, banana, and papaya will whisk you away to paradise. You'll quickly discover that the delicate flavor is easy to customize with your favorite fruits. For instance, it combines deliciously with bananas, blueberries, and coconut water. Wouldn't that flavor combination be a great way to start your day?

This refreshing vegan shake is also the first addition to our new Beachbody Ultimate™ line—products that help nurture the body's natural ability to heal itself and enhance the body's own organic processes. Tropical Strawberry's powerful protein punch comes from a proprietary vegan protein blend crafted from whole, plant-based proteins including sprouted brown rice, sacha inchi, chia, flax, quinoa, amaranth, and spirulina, and delivers all 9 essential amino acids. And it's 100% dairy-free and lactose-free. And, like our Chocolate and Greenberry flavors, Shakeology Tropical Strawberry is packed with vitamins and minerals that continue to make Shakeology the Healthiest Meal of the Day®.

With 160 calories, 20 grams of carbs, and 15 grams of protein, it's the ideal breakfast choice that can help you achieve the body you've always wanted. Intrigued? Click here to find out more, and purchase a month's supply of Shakeology Tropical Strawberry now.

10 Great Foods for Your Skin- By Sarah Stevenson

10 Great Foods for Your Skin

By Sarah Stevenson

Everyone has heard of the phrase, "You are what you eat." But when talking about skincare, "You reflect what you eat" may be more appropriate. Okay, sure, it's not as catchy, but the simple truth is that when you eat right, your skin will love you—and everyone else, in turn, will love your skin. The food you eat can be a great ally in the fight against age and acne.

As Susan C. Taylor, MD, FAAD, and assistant clinical professor of dermatology at the College of Physicians and Surgeons at Columbia University, said recently to the American Academy of Dermatology, "While there's no mistaking how our diet affects our overall health, we're just beginning to understand how certain foods—or lack thereof—can impact our skin's health." So, before you purchase the $40 pimple eraser and the $100 wrinkle cream, make sure the following items are on your grocery list.

There are several topical creams that can help give you that youthful glow, aid in reducing redness, and help remedy deep lines due to sun damage and age. However, most experts say that eating a healthy balanced diet is a sure way to help alleviate skin problems. Here are 10 great foods to help boost your chances at a lovely complexion.

1. Water. According to the American Skin Association, "Water is the most important nutrient we consume. The human body is anywhere from 55 to 75 percent water. Without water, we could not survive. It is recommended that people drink 8 glasses of water a day." Drinking the right amount of water helps you sweat. Sweat helps you detoxify from toxins that the body absorbs through unhealthy eating habits and living in a smoggy world. In turn, you clear out the body and keep the internal and external body nice and clean. Clean skin = healthy skin.
2. Whole grains. Whole grains will up your intake of fiber. Fiber is just what you need to clear your body of waste and toxins. When we retain toxins from the food we eat and our physical environment, it starts to show on our face. Whole grains such as whole-meal pasta, whole wheat breads, and rice, also contain vitamin B, which is an ingredient you will find in anti-aging creams.
3. Veggies. Foods high in vitamin A help to repair your skin. When one is low in this vitamin, skin can become dry and flaky, and take much more time to heal. Many topical creams contain vitamin A and are said to help with acne and reduce lines and wrinkles. You can find vitamin A in most fruits and vegetables like carrots, sweet potatoes, peas, spinach, tomato juice, broccoli, and kale.
4. Vitamin B foods. There are many forms of vitamin B. The one most important to skin is Biotin. This nutrient helps form a basis for the skin, hair, and nails. Those who show a deficiency in Biotin will have problems with itchy skin and possible hair loss. Most adults require about 30 micrograms of Biotin a day. Almonds and peanuts are high in this nutrient; in fact, peanut butter contains the full 30 micrograms per serving. Other foods high in Biotin are milk, eggs, yogurt, and cheese. You can absorb vitamin B when eating chicken, turkey, and beef; leafy green vegetables such as kale, spinach, and cabbage; and fruits such as raspberries, avocado, and bananas.
5. Salmon. Sea creatures such as salmon and oysters happen to contain zinc and omega-3 fatty acids. Zinc helps shed old skin and promotes new-cell growth, which gives you that youthful luminescence. Damage to your skin creates inflammation, which in turn causes your skin to age at a faster rate. Omega-3 fatty acids are responsible for reducing inflammation associated with redness. The fatty acids also promote healthy circulation. Healthy circulation is crucial to healthy skin. Anti-aging expert Nicholas Perricone, MD, author of The Wrinkle Cure, has advocated a diet rich in antioxidants and omega-3s for better skin.
6. Citrus and other vitamin C-rich fruit. You can absorb vitamin C from oranges, grapefruits, tomatoes, and Acerola cherries. (One Acerola cherry feeds 100 percent of your daily vitamin C requirement.) Vitamin C is in many of your over-the-counter skincare products because it aids in the production of collagen. Collagen is that priceless protein that holds your skin in place. As one gets older (usually around 35 years and on) the skin starts the "sagging" process due to the breakdown of collagen.
7. Raw or sprouted seeds and nuts. Foods high in vitamin E offer the benefit of antioxidants. They protect your complexion from skin-aging free radicals and sun damage. Vitamin E also helps lock in moisture to protect your skin from looking dry and aged. Seeds and nuts are very high in vitamin E, specifically sunflower seeds, almonds, hazelnuts, and dry roasted peanuts.
8. Cottage cheese. You have heard that dairy is beneficial to your bones, but did you know that this dairy product is actually good for your skin? Cottage cheese contains high levels of selenium—an essential mineral that works like vitamin E as an antioxidant. It also protects against skin cancer.
9. Dark chocolate. This yummy treat contains high counts of antioxidants. It can help increase blood flow to your skin and helps reduce the roughness of skin, while keeping you safe from sun damage. You don't have to feel guilty when you run to the candy aisle to grab a bar of dark chocolate. When eaten in moderation, this is a "guilty pleasure" that actually is good for you. So break off a couple squares every once in a while for a healthy glow and soft skin.
10. Avocado. This green, smooth, and creamy fruit contains B-complex vitamins and B3 vitamins (Niacin). These vitamins have anti-inflammatory qualities and help relieve irritated, red, blotchy skin. Avocados are also a great source of vitamin E.

These foods don't only need to be ingested to help create healthy skin. You can also apply many of them to the face by making some fun homemade food facial mask. Face masks are a great way to pamper yourself while cleaning your pores and soothing dry irritated skin. Get in the kitchen, whip up a facial concoction, dim the lights, and you have yourself an at-home spa treatment for a fraction of the cost. Here are a few simple facial masks for you to try out.

Avocado Mask:

Mash one whole avocado.

• Add 1 tsp. flaxseed oil and 1 tsp. honey.
• Mix together until smooth and creamy.
• Apply to face and let sit for 15 to 20 minutes.
• Rinse clean with warm water.

This helps to sooth and heal irritated skin due to sun exposure.

Oatmeal/Egg White Mask:

• You'll need: 3 to 4 egg whites and 1/3 cup oatmeal.
• Mix ingredients together.
• Apply and rub mixture onto skin. Oatmeal will exfoliate the skin. Allow for mixture to sit for 5 minutes and let egg whites dry.
• Rinse clean with warm water.

This exfoliates and removes dead skin and blemishes, leaving skin feeling soft and smooth.

Cucumber Mask:

• 1/2 cup plain yogurt
• Cut a cucumber into thick slices and place in a blender. Set aside 2 thin slices of cucumber for the eyes.
• Throw 3 mint or parsley leaves into the blender. Puree to a paste.
• Mix the cucumber puree with the yogurt in the bowl.
• Cover your face with the cucumber mask. Place thin slices of cucumber on the eyes and let sit on the skin for 15 minutes.
• Rinse clean with warm water.

This purifies and cleanses the skin, leaving the face feeling cool and smooth.

So hop in the car and head to the grocery store. Nourish yourself inside and out. Next time you hear, "WOW . . . you haven't changed a bit since high school," you know they are talking about your beautiful, youthful glow and not a face stained with break outs.

References

• Interview with Nicholas Perricone, MD, author of The Wrinkle Cure http://www.medicinenet.com/script/main/art.asp?articlekey=54286
• American Skin Association http://www.americanskin.org/research/
• The Journal of the American Medical Association; Effect of Chocolate on Acne Vulgaris. (date accessed: March 1, 2010)

Beachbody + Body Pump= Les Mills Pump- Opening the package

Beachbody's Les Mills Pump is the Body Pump class- home version. Have you tried a Body Pump class before? Now it is your time. This barbell-based rapid weight loss and accelerated strength-training program incinerates calories to help give you the ultimate tight, toned, and lean body you want. 
The system includes your very own barbell—the secret weapon designed to speed up your strength training and fat loss. Your kit comes complete with a set of 2 5-lb. and 2 10-lb. weighted plates. Let's open the package!

For more information: http://bit.ly/LesMillsCoachEliana

14 Steps to Get Started Right on Your Fitness Journey- 5 of 14

Take the "fit test" that came with your program (tip: you can find P90X and INSANITY fit tests here), OR take the general Team Beachbody Fit Test. You can record your performance on the TeamBeachbody fit test at the bottom of your progress and goals page.*


Here is a sample of an "Insanity Fit Test" that I went through. It was a workout!

* Progress and goals page- If you haven't set up your page yet or even if you haven't signed up to the Free Team Beachbody account yet, don't worry!

Here are 2 videos that teach you how to get started:

Getting started - Sign Up for a free account	Getting started- Progress and Goals

14 Steps to Get Started Right on Your Fitness Journey- 4 of 14

Find your workout program and nutritional supplements.
Team Beachbody provides the nation's most popular and effective home-workout programs, and they work even better with the added support of our online features. With your Club membership, you'll automatically get a 10-percent discount on all products on the site.

If you want to find out how to get an extra 10-percent discount on all Beachbody products, view the video below.

If you don't already own a fitness program, watch the video below and go here to find one that will help you reach your personal goals.

And go here for nutritional supplements to help you lose weight, build muscle, and stay energized.

LES MILLS PUMP DVD Workout Package is here!

LES MILLS PUMP DVD Workout Package

Engineer your perfect body with LES MILLS PUMP. This barbell-based rapid weight loss and accelerated strength-training program incinerates calories to help give you the ultimate tight, toned, and lean body you want. The secret is THE REP EFFECT™, which requires that you use lighter weights at a higher rate of repetition so you can burn up to 1,000 calories per workout and get leaner faster. The system includes your very own barbell—the secret weapon designed to speed up your strength training and fat loss. Your kit comes complete with a set of 2 5-lb. and 2 10-lb. weighted plates. Exclusive FREE gift! Get the LES MILLS PUMP: CORE workout FREE when you purchase through me, your Team Beachbody® Coach. A $19.95 value. Get yours today!