Goals

We all set goals at some times in our lives. It could be something as simple as saying to yourself that you’re going to make it on time for class or work. It could be a promise to you to eat more vegetables. It could be that you’re going to start dieting on April 1st. It could be your New Year’s resolution to lose workout every day and lose 30 pounds.

Whatever the reason behind the goals, it gives us a bar to shoot for; something to work toward. Without a goal of any sort, we would all probably just sit on the couch all day staring into space.

MyFitnessPal

I’ve been harping on and on about nutrition lately, here, on TeamBeachbody.com and with my friends.  What I’ve seen over the past 11 weeks as I began to track my nutrition and then advancing to planning my nutrition and executing that plan, I’ve gotten closer to my body weight and body fat goals than I ever imagined was possible.

I Used To Carry My Suitcase Everywhere

The other day, I was checking in my suitcase at the airport, as I do twice a week (I just find it easier than lugging it through the airport) and I noted that it weighed 37.5 lbs; a little heavy, but not too bad as far as suitcases go.  As I was bringing my repacked suitcase downstairs, I felt how heavy it really was and had a revelation.

Coach Mike - Checking In

How's everyone doing this week?  I'm on week 11 of my P90X2 journey.  I’m just switched the 3rd and final phase, Performance.  The main focus of the performance phase is to train like an athlete using a methodology called post-activation potentiation.  Expect to see a write up in the next week or so on it.  The workouts are short, but they are hard, they get your moving, they get you sweating, and I may have even cursed at the TV a little.

What Didn't I Eat

The key to a healthy new lifestyle is nutrition and exercise.  It’s easy to get off track with you diet because it’s too restrictive or too hard.  Some people can switch their habits, cold turkey.  I was not one of those people.  I had to start with smaller victories.  One of the things I like to celebrate was what didn’t I eat.

My P90X2 60 Day Results

I completed my first 60 days of P90x2 on 3/15/12.  My big focuses for this round are to be able to get through the workouts, giving them my all, and to really trim up.  I've been pretty dialed in on my diet, although I could cut out a bit more fat.  I've definitely gotten stronger, evidenced by my improvement in pull-ups and using heavier bands.  I've had more energy than ever, and my body is definitely moving in the right direction.

Chocolate Shakeology - My Favorite Recipes

As I've mentioned, I’ve been using Shakeology for about 6 months now. I’ve tried all three varieties, Chocolate, Greenberry, and Tropical Strawberry, and I have enjoyed each of them in different ways. Chocolate is definitely my go to flavor, but I mix in the others from time to time for variety. My transition to Shakeology was a major step in kick-starting my stalled improvements and I feel better in general because of it.

P90X Plyometrics - In A Hotel Room

As you may know, you need some space to do P90X Plyo right, but with a little ingenuity, you can get a heck of a workout in the small confines.

You need a space about the height of your body by 1.5-2 times your height.  E.g., if you're 6 feet tall, you need a space about 6 feet by 9-12 feet.  You can get away with a smaller area, say 6x6, if you need to, but you have to use the angles.  If you're in such a small room that you don't even have a 6x6 area, look into seeing if there is a meeting space available that you could use after hours, maybe hit the hotel gym, and pick up some accountability buddies, or even workout outside, setting your laptop up on the hood of your car.

Life Begins at the End of Your Comfort Zone - Neale Donald Walsch

Neale Don Walsch is referred to as a modern day spiritual messenger whose mission is to inspire people to make important positive changes in their daily lives.  I stumbled across this quote, "Life begins at the end of your comfort zone", on Twitter one day and its connection to me was immediate.  It has been stuck in my head ever since.

The Unplanned Costs of Fitness

As I was talking with a friend yesterday about how my fitness journey has been going, the topic of costs came up.  When you think of a program like P90x, Insanity, or P90X2, to some people the cost seems prohibitive.  I personally used to spend over $100/month on a gym membership, so $120 for a 3 month workout program that I can do at home and use over and over is a great deal.

Get Up and Get Going

I'm a morning person, always have been.  Even in college after long nights, I was up by 8.  I don't remember sleeping until after 10 ever in my life, even if I had been sick.  Now as a father with small children and full time job, I'm up by 5 am 5 days a week and no later than 6 on the weekends.  I want to work out early and get it out of the way.  I have the most energy in the morning and I don't want to come up with an excuse in the evening and forego my workout.

How do I do it?  I wish I knew; my wife wishes I knew so I could show her the way.  I get up when my alarm goes off, I don't hit snooze.  I don't see the point.  I get up, get out of bed, put on my shorts, shirt and shoes, and grab a small healthy snack.  Then I check into WOWY and get my workout started.  I need the discipline of the routine to keep me focused and on track, and I need the morning energy to get me through.  I also find that the workout keeps me energized all day and ready to kick butt.

There are dozens, if not hundreds of research articles with varying opinions on the subject.  Some say that working out first thing in the morning is best.  Some say afternoons are best.  Some say it doesn’t matter when you workout, the benefits are the same.  Everybody is different, and reality does play a part, but I’ve found that morning workouts are the best for me.  Your body’s metabolism runs higher when you are awake; you’re heart rate is naturally increased from being vertical, and you most likely do more walking and moving out of bed than you do in bed.  The calories burned throughout the day are directly correlated to your heart rate, so it stands to reason that the more you get your heart going in the morning, the more the afterburn will help keep burning calories all day.  The more calories you can burn in a day, the quicker you can reach your weight loss goals.

Another benefit of the morning workout is that it doesn’t let life get in the way.  How many times have you planned to workout at lunch or after work, only to get derailed?  Maybe a meeting pops up and you don’t have your lunch time free any more.  Maybe your kids get sick at school and you have to take care of them.  Maybe you are too stressed from a long day on the job that you’d rather stop for a quick drink after work.  Maybe you worked so hard that you’d rather just veg out on the couch when you get home and have a pizza.  Maybe each of those happens one day after another, and before you know it you haven’t worked out for a week, and you decide to try again next week, or next month, or next year.  Those are just a handful of the excuses I’ve used in the past to deter me from reaching my fitness goals.  Morning workouts take all of those excuses out of play.

I know that not everyone is a morning person, but give it a try.  After a short adjustment period you might find that you have more time in your day, and less time and reason for excuses.

Fitness is a Family Affair

As a husband and a father of a 4 year old and 2 year old, a big reason I have really grasped to fitness was to be there for them for the long haul.  My wife has had a string of health issues including heart surgery, a broken wrist, and a broken toe in the past 2 years which has slowed her fitness progression, but she's getting there. 

Making Progress

I’ve been pushing as hard as I can with P90X2 for the last 7.5 weeks.  What has been crossing my mind while trying to catch my breath between sets is the prominent increase in my strength in the last year.  About 18 months ago I started Power 90.  I was pretty sure I didn't have the intensity/strength/will to do P90X, and I didn't want to get discouraged as so many do.

P90X Overview

If you want to get in the best shape of your life, the P90X® Extreme Home Fitness system is the program for you. Tony Horton, your personal P90X trainer, uses the science of Muscle Confusion™ to constantly challenge your body with new moves and routines. So your results never plateau, and you get in better shape in less time.

This isn't Insanity

I wanted to touch on motivation a little today.  Insanity was a motivation game-changer for me.  Prior to starting Insanity, I went through 6 months of dieting and doing my own thing, followed by Power 90 and dropped about 35 pounds from 215 to 180.  Then I changed jobs to one where I was on the road every week and quickly gained back 15 pounds and went back to feeling like I looked pregnant in pictures (which is not a flattering look on a guy).  I then started P90X and stayed within the 190-95 pound range, thinking that that was OK because I was gaining muscle so there was an offset.

Diet On The Road - ADAPT

I'm on the road almost weekly for my job.  That means on Monday mornings I get up between 3 and 4 am, head to the airport, fly a few hours, head straight to an office, and then work a full day.  From there, I head to my hotel to do my workout, then have dinner and sleep.

Free Shakeology Samples

I’ve been using Shakeology for about 6 months now. I’ve tried all three varieties, Chocolate, Greenberry, and Tropical Strawberry, and I have enjoyed each of them in different ways. Chocolate is definitely my go to flavor, but I mix in the others from time to time for variety. Tropical Shakeology is actually a vegan option made completely from whole-food sources.

My transition to Shakeology was a major step in kick-starting my stalled improvements and I feel better in general because of it. I can honestly say that I fully believe in this product and its health and nutrition benefits, and will be a lifelong user.