Tag Archives: weight loss

6 Ways to Embrace Clean Eating

Beginning or even maintaining a clean eating habit can certainly be intimidating. “Clean Eating” dates back to the natural health food movement of the 1960s, which shunned processed foods for the sake of moral and societal values.  Currently, clean eating has been made popular in mainstream America, inspiring new generations of healthy eaters.

The principle of clean eating is simple. Eat healthier, whole, unprocessed foods and eat less processed, sugar and preservative saturated “crap”. Below are six easy concepts to following the Clean Eating movement.

1. Incorporate plenty of exercise!
Get moving! 30 to 90 minutes a day keeps your heart, lungs, and bones healthy and strong.

2. Minimize processed foods and replace them with whole and natural foods.
Drop that Big Mac! Eliminate convenience foods like fast food and embrace the idea of shopping for whole, un-processed foods. Most processed foods are anything in a box, bag, can, or package sitting in the center rows of your local grocery store. Make it a goal to shop the coolers in the periphery of the store where fresh meat and produce are located!  Click Here to watch a video on the effects of processed versus natural foods being digested (pictured above).

3. Embrace clean sugars.
Clean sugars include naturally derived sources of sweetness such as: honey and maple syrup. Kick the refined sugars and artificial sweeteners to the curb.

4. Eat well balanced meals.
Be aware that balanced meals are important throughout the day and include some protein, carbohydrate and healthy fat at every meal. Be aware of the kinds of meals you put together and space out your proteins. Protein will help you feel fuller, longer and help curb “grazing” or snacking tendencies.

5. Bad fats, salts, and sugars are the enemy!
Cutting out processed foods, will eliminate the bad fat, salt and sugar content in your body. The idea is simple, don’t eat garbage! Clean foods are usually naturally low in all of these ingredients.

6. Rethink your drink!
Don’t drink your calories. Specialty coffees, soft drinks and packaged juices can easily tack on hundreds of calories a day. Try sticking to water, unsweetened tea, black coffee or homemade fruit or vegetable juices. If you must drink milk, stick to organic skim!

For more information check out the links below:

Eating Clean for Dummies Cheat Sheet

Body Building.com 10 rules of Clean Eating

What is Clean Eating by the Gracious Pantry

Make changes now while it’s still your choice

-A post from our Creative Trainer of the Month, Barb Grandison

While pregnant with my second child, I was diagnosed with gestational diabetes. I was put on a special diet and it was not an easy thing to do!

When I am forced to do something, I automatically don’t want to do it (regardless of what it is!) I started feeling sorry for myself.  While I worried about becoming diabetic in the future, I still didn’t want to change my eating habits.

On the other hand, when I make the decision to enact a positive change in my life, I get excited about it. I enjoy picturing the positive results of my decision, and that keeps me focused and on track.

Moral of the story? Don’t wait until the doctor says you have diabetes, high blood pressure, or high cholesterol; begin making choices now that you can be excited about. Eat as many fruits and veggies as you can, exercise regularly, and develop an active lifestyle that keeps you feeling great about yourself.

I tell my children that the more responsible you are, the more choices you will have. When you are irresponsible, your choices will be limited, now and/or down the road.

Remember, no one is asking for perfection. Striving toward the best you is a continuous and never-ending project. But making the right choices now, before you are forced to, will make your journey much easier and more satisfying!

About Barb:

Barb Grandison is the mother of five and the wife of former NBA player Ronnie Grandison

She is currently the owner of BG FIT, Healthy Lifestyle Training

Fitness/Marketing Director of RG Basketball Academy



Facebook: BG Fit Healthy Lifestyle Training

Twitter: @BarbBGFIT

Spring Ahead to your Beach Body with Body Bar

This weekend our clocks are springing ahead,  so now that our minds and our clocks are set for spring, it’s time to get our bodies ready for the change too!  We’ve put together some exercises to help get you beach ready.  A tip for all the exercises below:  concentrate on keeping your naval in and your abs engaged.  Try to keep your heart rate up.  The harder you work, the more fat you’ll burn and the leaner you’ll get!  You can perform the following as a circuit or 3 sets of each exercise one at a time…the choice is yours!

Have fun and don’t forget to hydrate!


Stand holding a Body Bar above your right shoulder in a neutral grip with your right hand. Press the bar up until your arm is straight. Bend to your left side. Pause and return to the starting position.  This move will work your obliques and tone your shoulders.  Do 8 to 12 reps per side


A: Lie with knees bent and shins parallel to ground, and hold a Body Bar over chest.  Crunch up, reaching bar over knees; lower and repeat. Do 8 to 12 reps.

B:Extend legs a few inches above ground and hold bar behind head. Bring left knee toward chest, then switch legs to complete 1 rep. Do 8 to 12 reps.


Place a Body Bar on top of a Bosu (or the seat of a chair) and get in plank position on toes or knees with hands grasping bar, palms wider than shoulders.

Bend elbows, lowering chest toward your Body Bar, straighten arms, and repeat.


Lie face-up on a bench (or on the ground) and hold a Body Bar close to your chest with arms straight and hands slightly wider than shoulders, palms facing forward. Press your Body Bar up, then crunch up. Hold for 1 count.

Then twist torso to the right, left, and back to center, moving your arms and upper body as one unit. Lower to starting position and repeat. Do 12 reps.


Place your Body Bar two feet in front of a Bosu.  Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the Body Bar toward the Bosu as you lower your legs toward the floor (B). Roll back to start. That’s one rep. Do 12 to 15 reps

Trainer tip: Keep your neck in line with your spine throughout the move.


Although this is used with a wooden sword, using a Body Bar will give you that extra challenge!

Sit with knees bent, ankles crossed, and feet on the ground. Hold your Body Bar at chest height in front of you, pointing down, right hand on the ridge and left hand above it. Inhale as you bring arms overhead, bending elbows so sword is parallel to your spine [A]. Exhale as you lean back and uncross ankles, extending arms and legs at a 45-degree angle in front of you [B].Return to starting position and repeat for 30 seconds.

Have a trouble area that you would like to see featured?  Comment below or email us at info@bodybar.com!

For more information on the one and only Body Bar, please visit http://www.BodyBar.com

Body Bar’s Monday Move : Shoulders and Legs with Joshua Holland

This week’s Monday Move is brought to you by Joshua Holland, our creative trainer of the month!

Exercises that incorporate more than one muscle group can really get your heart rate up.  This results in leaner muscle while burning more fat.  When performing this exercise, remember to sit back on your heels rather than putting your weight on the balls of your feet.  It helps to think about lifting your toes off the ground.  Keeping your core strong will also help you to perform the perfect squat.

Have fun and keep that heart rate up!

Click Here or on the picture below for Joshua Holland’s video!

Achieve Your Healthiest BMI

Keeping BMI in the ranges of 20 to 24.9 leads to a longer life, a study suggests.

Maintaining a healthy body mass index, or BMI, is one of the most important ways to help you live longer, according to a new study published in the December issue of New England Journal of Medicine (1).

BMI is not a perfect measure, but it is one of the simplest for estimating body fat. It is calculated by weight in pounds divided by height in inches squared and multiplying the number by 703, or by weight in kilograms divided by height in inches squared. What’s your BMI? Find out using this free calculator provided by the National Heart Lung and Blood Institute, of the National Institutes of Health.

The study’s findings support an optimal BMI in the “normal weight” range of 20 to 24.9, which is generally associated with the lowest risk of death from all causes including chronic diseases such as cardiovascular disease and cancer. The association was strongest among participants who were younger than 50 years old.

A BMI of 25 or more was associated with the highest mortality risks. The higher the BMI, the higher the likelihood of dying from cardiovascular disease.

“The results of our analysis are most relevant to whites living in affluent countries,” write the authors who pooled and analyzed data from 19 prospective studies encompassing 1.4 million white adults ages 19 to 80.

In the United States, among non-Hispanic whites, there was an estimated 11 percent of men and 17 percent of women with a BMI of 35 or higher in 2008.

The authors restricted the study to non-Hispanic whites based on self-reported ethnic group and controlled for pre-existing conditions, alcohol consumption, barbital status, education, and physical activity. They also excluded those with a BMI of less than 15 or higher than 50.

Smokers made up 25 percent of the study participants in the lowest BMI category of 15 to 18.4 and 8 percent of those in the highest BMI category.

Getting to “normal weight” range (ideally between 20 to 24.9)

Earlier this year, Isagenix reported results from two pilot studies (a 9-day and a 28-day study) performed on the company’s Isagenix Cleansing and Fat Burning System. Both studies showed a statistically significant reduction in BMI from baseline measurements.

In the 28-day study, a total of 30 healthy individuals (ages 20 to 60) followed a calorie-restricted program consisting of Shake Days, replacing two meals with the IsaLean Shake (240 kilocalories per serving) and consuming a 400- to 600-kilocalorie meal per day, and Cleanse Days, water fasting supplemented with Cleanse for Life one day per week.

After the 28 days, the subjects had lost a statistically significant average of 6.4 pounds (3.6 percent of initial bodyweight). The average waist and hip circumference decreased by 1.9 and 1.1 inches, respectively, and were statistically different from baseline.

The second study randomized 42 healthy individuals (ages 20-60) to one of two groups. Group 1 received Cleanse for Life from a dry-powder drink mix and Group 2 received the product from a ready-to-drink liquid.

Both groups followed Shake Days and Cleanse Days similar to the 28-day study, except that they performed two consecutive Cleanse Days per week (2). Measurements were taken on the day before they started the study and then again at the end of the study.

The average weight loss of the subjects was 6.6 pounds (3.8 percent of initial bodyweight), which was also statistically significant. Waist and hip circumference decreased an average of 0.6-0.7 inches, which was statistically significant.

The two studies were funded by Isagenix and conducted at New York Chiropractic College where Mary Balliet, Ph.D., dean of the basic sciences department, was the principal investigator. The university conducted the studies according to Good Clinical Practice with Institutional Review Board approval, and had the clinical expertise to run studies for weight loss and body composition.

Why does the Cleansing and Fat Burning System work?

Cleansing and Fat Burning System (30-day supply)

Thousands of customers have also experienced fantastic results in obtaining a healthy BMI using the Cleansing and Fat Burning System, despite having been unable to lose weight through other means, including common diets.

A frequent question we receive is “Why does the Cleansing and Fat Burning System works so well for helping people achieve weight loss?”

Principally, there are three reasons:

  1. The Cleansing and Fat Burning System is a complete  nutritionally sound program that maximizes nutrition while minimizing calories. Reducing calories while maintaining optimal levels of nutrients leads to healthy weight loss.
  2. The Shake Days are based on maximizing weight loss by using the quality proteins in amounts that keep people fuller longer and with minimal calories that promote fat to be mobilized for fuel. The quantity of whey protein in the IsaLean Shake helps satisfy appetite. The whey protein, in addition, contains high levels of branched-chain amino acids that simultaneously sustain muscle while on a reduced-calorie diet. Typical calorie-restricted diets are inadequate in lean, quality proteins and nutrients causing muscle wasting.
  3. The Cleanse Days are unique. Not only are you consuming few calories and sustaining fat burning, but you are also giving your body and liver a rest from digestion, which allows your liver to detoxify and use stores of fat for energy. The limited calories on Cleanse Days also help to condition the stomach and body for eating less with less of an appetite. The natural cleansing herbs in the productCleanse for Life also support the liver and the body during weight-loss with antioxidants and by encouraging natural detoxification.

The Cleansing and Fat Burning System is a common-sense, proven strategy for weight management and nutrition. It is also a quality system because of its effectiveness in helping thousands of people reach or maintain an optimal BMI. Ultimately, as people reach and keep their desired weight, they are leaps and bounds ahead of folks who choose not to eat healthy! A healthier BMI is an increased opportunity for a healthier future.


1. Berrington de Gonzalez A, Hartge P, Cerhan JR et al. Body-Mass Index and Mortality among 1.46 Million White Adults. New England Journal of Medicine 2010;363:2211-9.

2. Balliet M, Burke JR, Rasmussen O, Rockway S. Nine-day weight loss program with high protein shakes supplemented with herbal beverage in dry mix powder or liquid form on fasting days leads to healthy weight loss. J FASEB April 2010 (Meeting abstract Supplement) Ib335.

Nutritional Cleansing

What is it?  How can it help you?  Is it for real?

Here are some of the most frequently asked questions about Nutritional Cleansing.  The answers may just surprise you.

What exactly is Nutritional Cleansing?

In essence, Nutritional Cleansing involves nourishing the body with nutrients that assist in clearing out unwanted substances from your body.

Nutritional Cleansing is not the same as colon cleansing, which is based on using fiber or laxatives to shed gunk and foreign substances from your colon.  Instead, Nutritional Cleansing involves using nutrition to help your body perform at its best by ridding it of harmful substances, naturally.

The Isagenix Nutritional Cleansing systems use natural ingredients to assist your liver and cells in ridding the body of harmful chemicals to help you feel healthier and more energized.  Cleanse for Life® includes key ingredients to help your body naturally cleanse itself of harmful impurities on a cellular level while nourishing it with more than 27 vital nutrients, antioxidants, natural botanical extracts, teas, vitamins and minerals.  As a side benefit, performing deep cleansing can even help you lose weight.

Isn’t it just a fancy juice?

Well, it does taste great like a juice, but it’s much more than that.  Unlike some one-hit wonder juices that use a single berry as their main ingredient (goji, açai, noni, pomegranate fruits, etc.), Cleanse for Life uses a combination of ingredients and nutrients to support the body’s natural cleansing process.  When you read the ingredients, you will see that it contains a powerful combination of antioxidants, herbs, vitamins and minerals that work to help you feel refreshed and ready to tackle each new day.  Isagenix has spent years perfecting the formula in Cleanse for Life to help give you optimum performance and deliver benefits far beyond what one- and two- ingredient formulas can offer.



Why does your body need cleansing?

Every day our bodies ingest all different kinds of chemicals, toxins and impurities.  Not only that, but our bodies are also constantly giving off what are known as free radicals, or negatively charged molecules that attack your body’s cells.  These free radicals can happen as a result of environmental challenges such as pollution or even your normal metabolism and exercise.  Nutritional Cleansing helps rid your body of these toxins, while at the same time flooding your system with antioxidants — free radicals’ worst nightmare.

What other benefits can I get from Nutritional Cleansing?

Do you feel sluggish during the day?  Feel like you can’t get through the afternoon?  Do you often experience the 3 p.m. slump?  These are all areas where Nutritional Cleansing can make a difference.

Besides helping you lose weight and rid your body of toxins, Cleanse for Life can help you experience increased energy, feel more alert and focused during the day and also help improve your mental and physical performance.

Anti-Aging benefits.   Age isn’t your only enemy.  Environmental impurities and nutritional deficiency can lead to premature aging both internally and externally.  By freeing the body free radical-fighting antioxidants, Nutritional Cleansing helps to offset the effects of toxins, which can accelerate aging.

Is Nutritional Cleansing safe?

It’s important to always examine anything you put into your body.  That’s why Isagenix only added all-natural, safe ingredients to our Nutritional Cleansing systems.  Cleanse for Life contains no artificial additives, flavors or other ingredients that can mess with your metabolism.

What’s the difference between daily cleansing and deep cleansing?

Daily cleansing naturally helps protect your body from impurities you are exposed to every day — pollutants, chemicals, free radicals and so on.  This helps keep you performing at your best.

Over time, some impurities may not get detoxified and cleared out through your body’s natural processes.  These impurities bury themselves in your cells and tissues, normally staying there and slowing down your metabolism over time.  Deep cleansing gives your digestion a rest while also allowing the liver to detoxify thanks to cleansing nutrients.  These nutrients get down deep into your system, ridding contaminants that have collected within your body over time, thus helping your eliminatory systems function effectively.  Deep cleansing also creates the accompanying benefit of stimulating weight loss.

How often should I use Nutritional Cleansing?

For everyday cleansing, drink Cleanse for Life two times daily.  For deep cleansing, use four times daily as part of the Isagenix Cleansing and Fat Burning System.

I’ve heard of Nutritional Cleansing, but what makes Cleanse for Life different?

Other cleansing products or systems claim only to cleanse part of the body, like the colon, kidneys or liver.  Cleanse for Life works for your whole body.  Also, Cleanse for Life works with your body on a cellular level, rather than just flushing out your digestive system like some diuretic products or programs out there.  And, unlike other products on the market that may deplete the body of vital nutrients, Cleanse for Life actually nourishes the body as it cleanses.

Plus, the new, state-of-the-art Isagenix manufacturing and extraction techniques just made Cleanse for Life Natural Rich Berry powder even more powerful!  The potency of each rare, no-compromise ingredient has increased by up to 2- to 3-times its original potency level because of the improved manufacturing and extraction process that pulls all of the phytochemical properties from the botanicals at the cellular level.

Isagenix Founder and Master Formulator John Anderson also added two new ingredients to the Cleanse for Life Natural Rich Berry powdered formula –Turmeric and Burdock Root– to enhance your cleansing results naturally.

For even more about Cleanse For Life®, visit CleansedforLife.com

To learn more about the entire Isagenix product offering, click on http://www.innerfitsolutions.com/


The 4 Essential Nutrients

…that could be missing from your diet 

Sluggish around 3 pm?  Wishing you could rekindle that child-like energy that makes everyday life feel like a cinch?

You could be missing the four essential nutrients to unlock that vibrant energy.

Many times, that tired feeling we get as we trudge through the day is our body’s way of saying “I need more nourishment!”  Even though you may be fitting in all of your calories, that doesn’t mean your body is getting the essential nutrients it needs to function at its utmost.

Here are four essential vitamins you need every day to kick that sluggish feeling to the curb:

LONG-CHAIN OMEGA-3 FATTY  ACIDS.  According to a recent study by the British Journal of Nutrition, you should be consuming at least 250 mg of long-chain omega-3 fatty acids, EPA and DHA daily to protect your heart and keep it functioning optimally.  To get 250 mg of long-chain omega-3 fatty acids every day, you’d have to eat a serving of tuna or cod that’s the size of a deck of cards!


 Easily and conveniently get your intake with IsaOmega Supreme®.

You’ll be flooding your body with 2,000 mg of healthy fish oil daily (1,200 mg long-chain, 600 mg EPA and 480 mg DHA), a great way to boost your heart health.  Another plus?  Did you know that fish oil can help you lose weight and might even help you keep it off?

2. VITAMIN D.  Our bodies create Vitamin D thanks to the sun, but most of us neglect getting enough of the “sunshine vitamin” because we’re stuck indoors too much, are carrying extra weight or simply live in a place where certain times of the year yield less of the direct rays than in others.  To solve the issue, adding a daily supplement with at least 2,000 IU of Vitamin D.  By taking your daily dose of Vitamin D, you’ll be helping to protect your body from the effects of aging and helping to ward off brittle, weak bones, too.

Ageless Actives offers 1,000 IU of Vitamin D along with a synergistic blend of other nutrients such as CoQ10 and Resveratrol to support heart health as well.  Essentials for Women™ and Essentials for Men™ multivitamins offer another 1,000 IU of Vitamin D.  Together, they provide the daily dose of 2,000 IU for your body.  Here’s a little more about why you need Vitamin D.


3. VITAMIN C.  We all know that the key to a healthy immune system is plenty of Vitamin C, but how often do you grab that orange and how much do you really need?  Researchers stated in a study published in the American Journal of Clinical Nutrition that people need to maintain an ongoing and constant vitamin C intake to sustain tissue concentration.  That means your Vitamin C intake goes even beyond keeping the sniffles at bay!

Thanks to C-Lyte®, you get 520 mg of Vitamin C, the equivalent of drinking more than five cups of orange juice! With three different types of Vitamin C included such as mineral ascorbates (to buffer acidity), your stomach will thank you for providing such a gentle formula.  Learn more about the importance of Vitamin C.


4. Calcium.  A study published in the Journal of American Dietetic Association reported thatU.S. adults aren’t getting the adequate amount of calcium needed to maintain strong bone health.  Whether we’re trying to cut down on our fat intake, we’re lactose intolerant, or we just aren’t big milk drinkers, most of us aren’t getting the amount of calcium we need on a daily basis to keep our bones strong.  To make sure you’re getting what you need (1,000 to 1,300 mg daily), supplementation is necessary.

The Essentials for Women multivitamin offers 900 mg daily, while the Essentials for Men multivitamin provides 800 mg daily, a great supplement to your regular IsaLean® Shake, leafy greens, fortified cereal, and low-fat milk.

Wondering how you can fit in all of these supplements AND save money? We have a simple solution that will save you nearly $30 off wholesale pricing of each individual supplement while also providing a convenient way to take them! 

The Isagenix Ageless Essentials™ Daily Pack for Men and Ageless Essentials Daily Pack for Women features two small daily packets that contain just the right amount of these vitamins and minerals along with blends of antioxidants, botanicals and other key nutrients. The best part? Isagenix Master Formulator and Founder John Anderson says pairing this dynamic vitamin pack with the 30-Day Cleansing and Fat Burning System and all of the Isagenix products actually improves the nutritional benefits and is “essential” to your Nutritional Cleansing and Replenishing lifestyle!

To learn more about the entire Isagenix product offering, click on