HOLIDAY PUSH

Keep your mission for that dream body and don't let the Holiday season swing you off track. From Thanksgiving to New Year's Day, some people can gain up to 5 to 7 pounds (2.26 to 3.17 kilograms). Even if you only gain 1 pound (0.4 kilograms) during the holiday season, the weight adds up and can reach 10 to 20 pounds (4.5 to 9 kilograms) over a decade [source: Science Daily]. The holiday season can make keeping to a consistent workout routine difficult; between the chilly temperatures, shorter daylight hours, travel to visit with family, food-oriented gatherings and frantic shopping schedules, squeezing in physical activity is tough. But staying active during the holidays can be easier and more fun than you might think. At Dream Body Workouts, our goal is to give you a quick, effective, and impact effective workout that can fit into any schedule, so fit "getting fit" into your lifestyle! Don't wait for the same old New Year resolution! Get fit now and have more to celebrate this holiday season! Check out our newest video, designed to work you hard!

5 GREAT MYTHS!

Dr. Oz is right on with these 5 diet myths. For the most part, I agree with what is suggested. However, let me add that pasta with enriched or white flour is NEVER good with any portion. :) Knowledge is power! Get your Dream Body today! DREAM BODY YOUTUBE CHANNEL Diet Myth #1: Diet Soda Helps You Lose Weight Most diet sodas are lower in calories than regular soda because they don’t use regular sugar. The problem here is the artificial sweeteners, which have been tied to weight gain. Why? Research shows that artificial sweeteners stimulate taste receptors that sense sweetness in both the esophagus and stomach. Anticipating energy, the pancreas releases insulin, an important hormone for accumulating body fat. At the same time, chemicals are sent to the brain’s satiety center, which becomes confused as to whether or not the body is actually receiving calories. As your body gets “tricked” by the sugar substitute, you crave more food and become susceptible to overeating in order to feel satisfied. The result? You feel even hungrier and less full, which can lead to weight gain. Artificial sweeteners are more than 100 times sweeter than natural table sugar – this is cause for concern since naturally sweet foods, like fruits, won’t seem as sweet to a desensitized palate. Choose a healthier alternative, like a glass of seltzer with lemon or lime, the next time you reach for a refreshment. Diet Myth #2: The More Calories You Cut, the More Weight You Lose It may seem counterintuitive, but cutting too many calories from your diet can be bad for your waistline. Because 3500 calories equals about 1 pound of fat, you would need to cut 3500 calories out of your diet each week to lose 1 pound a week. In order to do this, you’d have to cut 500 calories a day to lose 1 pound a week. The problem with severely restricting diets, however, is that they jolt your body into “starvation mode,” preventing your body from burning unwanted fat. This mechanism, which is thought to have evolved as a defense against starvation, helps the body make the most of the calories it gets from food and drink; the body, in order to keep functioning, then looks to get some of it calories from lean muscle. This results in muscle loss. Less muscle means a slower metabolic rate – and in this case, stalled weight loss. Diet Myth #3: Pasta Makes You Fat The problem with pasta is not the pasta itself – it’s more about portions. If you eat too much of anything, and don’t burn it off, your body will store it as fat. So whether it’s bread or pasta or rice, it’s about the volume and extra calories, not about the carbohydrates themselves. Add to that the heavy sauces and high-calorie cheeses, and no wonder pasta has such a bad rap. They key here is practicing portion control. Pasta is okay in moderation. Dietitians recommend 2 or 3 ounces of uncooked noodles per person – or half of a one-pound box to serve a family of four. Click here for a selection of delicious pasta recipes. Diet Myth #4: Eating After 8 p.m. Will Make You Put on Weight There is some truth to this myth. Dr. Oz recommends not eating after 8 p.m. because studies have shown that you are more likely to overeat and misjudge how many calories you consume when you eat late. Fatigue may be to blame here as it may cause you to eat too much of the wrong foods, causing you to put on weight. However, it’s not the time of day that makes you gain weight – it’s the extra calories! It does not matter when you consume the calories – if you exceed your recommended calorie intake, what you don’t burn will be stored as fat. Always be vigilant of how many calories you consume throughout the day. A healthy woman should consume between 1800-2000 calories a day. Diet Myth #5: Reduced Fat Foods Are Healthier Alternatives Fat is one of the things that makes food taste good. When fat is removed from foods, a lot of the flavor is removed as well. To make up for this, extras – like sugars, chemicals and thickeners – are often added to enhance the flavor and texture of these foods. These additives can be far worse for you and sometimes just as fattening as full-fat food. Additionally, “low-fat” and “fat-free” doesn’t mean low-calorie. Think about all the additives – they’ve got to turn up somewhere, right? When looking at nutrition labels, keep your eyes peeled for the sources of these calories and think twice about bringing reduced fat foods into your home. Opt for fresh or whole foods – or buy the full-fat food instead, but consume in moderation.

Dream Body Workouts

Check out our YouTube channel for great videos! Fit "GETTING GIT" into your schedule. www.youtube.com/dreamworkouts

Water, Water, and more Water!

Water has a lot of benefits as we all know, some are really important and worth consideration:
1
Water is the only liquid on Earth that reduces weight safely. It removes the by-products of fat and keeps you fresh and healthy. Drinking water can reduce your bad habit of eating a lot and reduce it to a very low in take. The only thing that keeps water a distinct drink is that it has zero calories.
2
Water can act like a medicine for all diseases. It is a blessing of God, a natural gift that reduces harmful particles from body and helps us maintain a healthy body. It also helps in avoiding headaches and back pains which are essentially caused by dehydration.
3
Do you want to look younger? Then drink lots of water daily! It is surely a replacement for your all-expensive aging medicines. It moisturizes your skin and keeps your skin fresh, as a tulip in water. Your skin would glow and shine.
4
Human body is a machine that constantly needs certain things to keep on working, including water, food and healthy environment. Water is the essential requirement of this machine to work properly and efficiently. As our brain and tissues are mostly made of water therefore it can improve our ability to think. You can feel more energetic and alert than ever.
5
Water can keep your body temperature moderate, thus while doing exercise or sitting in office it can balance your inner temperature. Water works like fuel to our body.
6
Water is helpful for digestion; it raises your metabolism level so to mediate your digestion. People who have digestion issues should drink water.
7
Our body needs water to live, thus dehydration could cause many severe issues such as cramps and sprains. However water can keep your joints and muscles fresh and strong.
8
Seasonal illness is quite common; water can help you to be strong enough to fight from such illnesses. On a broader prospect, it can save you from a heart attack and kidney stones. Water improves our immune system and drinking water with two drops of lemon juice is quite beneficial. It can also save you from various diseases such as rheumatism and arthritis.
9
Water flushes out waste products that are produced by our body. It removes toxins from our body. If our body lacks water then it is quite probable that our heart would work hard to pump fresh oxygenated blood to our organs thus causing many problems and it could exhaust you.
10
Your body is relaxed and feels at ease when it receives sufficient amount of water daily. It keeps you in a good mood. It is the best medication to avoid cancer. Research shows that drinking water can help avoid the risk of bladder and colon cancer. You might be thinking how that is possible. It is possible because water dilutes everything and it dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they contact with bladder lining. To construe the result it is quite clear that to keep ourselves healthy, active, fresh and happy we ought to drink water daily and our intake should be sufficient.

Dream Body Workouts to help you get fit!

The workouts in this series have been carefully formulated into “tricking” the body to ensure better and faster results! This way you won’t just plateau and stay the same, leveling off never really making that dream body a reality. Progress is a process and so remember don’t be afraid of building muscle. Muscle is what gives us shape, definition and helps fight gravity, as we get older.
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Our Dream Body Workouts will consist of carefully designed, precision regimented routines proven to get maximum results. The workouts will be a hybrid blend of “high intensity” interval training, circuit fitness, and targeted body exercises. These workouts will help build and tone muscles and burn fat due to constant, calculated movements, quick short burst of energy and getting your heart rate up and into the “fat burning zone.”

Remember it really is just that simple! Challenge yourself and rotate the newly released routines every month and you will see results! It’s been said before and we’ll remind you again… NO pain, NO gain! Give us 90 days and we’ll give you your dream body!

www.dreambodyworkouts.com

Workout From Home

DREAM BOD SQUAD- VIDEO SECTION- TOTAL BODY SERIES

Workouts from home are the rage and will continue to be... why? Because they work! Get off the couch and follow our step by step routines that will help you get in the best shape of your life. Our exercise programs are carefully crafted for maximum results in under 20 minutes. So isn't it time to fit "getting fit" in your schedule?

By visiting our blog, you've already have taken a major step in achieving the body of your dreams. Look over the "Guide to your Dream Body" eBooklet that you received by email and carefully follow the plan of action. You've already done one of the hardest things... taking that first step and making the decision to reach for more! You can do it!

Our Total Body Series is waiting so what are you waiting for? Look good, feel better, and live to the fullest! We here at Dream Body Workouts are here to help. Below you'll be asked to enter the password included in your purchase invoice.

We know most people get bored with the same old exercise, so our motto is keep it fresh... for MIND and BODY! We'll keep your muscles "tricked" as each new routine will offer a uniquely crafted regiment that is sure to challenge you. Plus will also help you fight the battle of monotony by providing you with crisp, exhilarating routines that are sure to keep you emotionally invested, too! Be on the lookout for future workout series... coming soon!

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Define your Dream Body and then go and get it! Tabata workouts!

What is the Dream Body?! Ask that question to 10 different people and you might get a wide range of answers. There is no set definition, for each individual it will vary in the details. One thing that will remain constant is that it should always be defined as being the very best version of yourself.

We at 'Dream Body Workouts' believe you have it in you to unleash your definition of a dream body! Whether that means being in the best shape of your life, working out those tricky problem areas, revisiting the fitness of your youth, focusing more on your health and wellness, or simply being bikini ready for the Summer, we have the routine for you! So, are you ready?! Take the first steps to making that dream body a reality!

Check out our Tabata Exercise Routine! It is sure to make you sweat, fast and furious, and a great way to start your day off on the right foot! Push yourself today!

TABATA WORKOUT GUIDE
1. Plie’ Squat Jump
2. Plank w/ alternating punches
3. Leg lifts w/ crunch
4. Frog jumps
5. Shoulder Presses
6. Inch worms
Each exercise is performed 20 seconds on and resting 10 seconds off for 8 rounds each exercise, for a total of 4 minutes each exercise.
Total = 24 mins.

DREAM BODY 10 “BEST FRIEND” FOODS

DREAM BODY 10 “BEST FRIEND” FOODS
Salmon
Salmon is a source of protein, the main macronutrient responsible for building muscle. In addition, salmon contains healthy fats, specifically the omega-­‐‑3 kind. Research highlights that obese people consistently have lower omega-­‐‑3 levels than healthy weight subjects. Scientists suggest that omega-­‐‑3s can help prevent fat accumulation.
Eggs
Like salmon, eggs are a powerhouse in terms of protein and healthy fats. The white part of the egg contains pure protein, while the yolk contains the bulk of the nutrients such as B vitamins and vitamin D. In addition, yolks can aid muscle growth. Research cited on the Muscle and Fitness website shows that subjects eating three whole eggs a day doubled their muscle mass and strength compared to those who didn'ʹt eat whole eggs.
Quinoa
Quinoa is an unusual carbohydrate source. It'ʹs a grain that contains all the essential amino acids. As a complete protein, quinoa supplies slow-­‐‑digesting carbs, which fuel hard training and provide steady
energy. Furthermore, it'ʹs full of fat-­‐‑busting fiber.
Spinach
According to Muscle and Fitness website, spinach contains the photochemical 20 beta-­‐‑ecdysterone, which research shows can boost protein synthesis. Moreover, spinach is rich in fiber and vitamins A and K.
Broccoli
Broccoli is packed with vitamins C and K, not to mention it'ʹs a good source of folate and fiber.
Shrimp
Packed with protein, shrimp is ideal food in your quest to build lean muscle. Shrimp has little fat and is an excellent source of vitamin D, a vital nutrient that has few sources. Furthermore, it contains iron and the antioxidant selenium.
Blueberries
This fruit has potent antioxidants, vitamin C to boost the immune system and vitamin K to build bones. Blueberries are effective in reversing cognitive decline by reducing aging neurons.
Greek Yogurt
Most Greek yogurt contains 20 g protein-­‐‑-­‐‑about double the amount of protein of other yogurts. Greek yogurt also contains probiotics-­‐‑-­‐‑good bacteria that aid digestion.
Lean Poultry
Lean Poultry such as chicken and turkey are “go to” sources of protein. Chicken and Turkey are your friends and you can eat them prepared anyway you like... except fried! Plus they are loaded with protein and vital minerals such as zinc, selenium and iron. They also provide a healthy dose of B vitamins to turn food into energy.
Beans
Beans are a cheap fiber source and provide a good dose of protein. They also contain folate, zinc, magnesium and iron.

Reach your Fitness Goals with us!

Thank you for joining the Dream Bod Squad at Dream Body Workouts!

You have taken a major step in achieving the body of your dreams. You've already done one of the hardest things... taking that first step and making the decision to reach for more! You can do it! We are looking forward to assisting you in your fitness goals.

Our Newsletter will also be packed full of additional exercise tips, nutritional guidelines, and relevant news in helping you ensure your health, vitality, and fitness goals.

In addition, two new routines will be added monthly to keep your mind and body fresh with exercise options.

Should you have any questions, please don’t hesitate to contact us at: DreamBodyWorkouts@Gmail.com

We love hearing our Member’s feedback, suggestions, and success stories. Again, thank you for joining us! May your definition of the dream body become your reality!

Yours in health and wellness,

Dream Body Workouts

OUR MISSION AND ABOUT US

DREAM BODY WORKOUTS

OUR MISSION

​"A dream body for everybody!"
​Our mission is simple... to help those who want to help themselves. You can make your dream body a reality and we are here to help show you the workouts and share the tips to get you on your way to feeling fit and fabulous.

TOTAL BODY SERIES

DREAM BOD SQUAD- VIDEO SECTION- TOTAL BODY SERIES

Congratulations on your decision to join the Dream Bod Squad! You have taken a major step in achieving the body of your dreams. Look over the "Guide to your Dream Body" eBooklet that you received by email and carefully follow the plan of action. You've already done one of the hardest things... taking that first step and making the decision to reach for more! You can do it!
​
Look good, feel better, and live to the fullest! We here at Dream Body Workouts are here to help. Below you'll be asked to enter the password included in your purchase invoice.

We know most people get bored with the same old exercise, so our motto is keep it fresh... for MIND and BODY! We'll keep your muscles "tricked" as each new routine will offer a uniquely crafted regiment that is sure to challenge you. Plus will also help you fight the battle of monotony by providing you with crisp, exhilarating routines that are sure to keep you emotionally invested, too! Be on the lookout for future workout series... coming soon!

Dream Body Success Stories - A Sampling of our Testimonials

Get your Dream Body with us! www.dreambodyworkouts.com

DREAM BODY WORKOUTS GUIDE- GET FIT IN 2012

DREAM BODY WORKOUTS GUIDE
1. Workout at least 3 days a week and up to 6 days a week for quicker results.
2. Do a Total Body workout at least 2 days a week, Tabata workout at least 1 day a week. Add any one of the following workouts with your Total Body and Tabata workout: Upper body workout, lower body workout, butt & thigh workout and abs workout.
Example: Beginner level
Monday: Total Body circuit
Wednesday: Tabata with Butt & Thigh workout or Lower Body workout Friday: Upper Body & Core and Abs workout
Example: Intermediate level
Monday: Total Body circuit
Tuesday: Upper Body with Butt & Thigh workout
Wednesday: Tabata workout
Thursday: Total Body circuit
Friday: Lower Body with Core & Abs workout
Example: Advanced level
Monday: Total Body circuit (repeat twice) Tuesday: Tabata & Upper body workout Wednesday: Total Body circuit (repeat twice)
Thursday: Tabata & Lower Body workout Friday: Butt & Thigh workout with Core & Abs workout
3. Always give a full 100% when doing each workout. If after the workout you feel you can go through it once more, do it again! You will get maximum results when you push yourself out of your comfort zone. Remember NO PAIN, NO GAIN!!!
4. Each Month you will receive a new workout, replace it with one of the old workouts and incorporate it into your already existing workout regiment.
For example: If the new workout is a new Tabata workout, replace the existing Tabata routine with it. If it’s a new Butt & Thigh routine, substitute it for the existing Butt & Thigh.
We’ll keep your exercises fresh, your mind engaged, and your muscles tricked!