How big is a portion?

When you are working on your diet and nutrition, one of the hardest things to know is how much you are supposed to eat.  A big question is always, How big is a portion?  I've always been tolk that a portion of a protein is the size of your palm, but that's just a rule of thumb...or palm as it may be.  But what about other foods.  How much is considered a serving so that you can best estimate what you are putting into your body when you don't have your food scale with you.

Breaking Beachbody Product News - June 2012

In the last week, Beachbody has announced alot of interesting new stuff around their product lineup, so I wanted to keep everyone up to date.

Supplement Spotlight - CLA (Conjugated Linoleic Acid)

When you want to get into good physical shape, there is no substitute for hard work.  You have to work hard in each of your workouts.  You have to work at cardio, strength, and endurance.  You also have to work hard at getting your nutrition right.  Without all of that, you're only going to get so far toward your fitness goals.  Once you have that down, then you can start to look to supplements to take you to the next level. 

A supplement that I've been researching lately is CLA, or conjugated linoleic acid.  CLA has been shown to help you rbody metabolize proteins and balance body fat.  CLA can be found naturally in beef and dairy products, but so little of it is available through those sources, that supplementation is the best route to getting the benefical product.

My Best Nutrition Tips for Weight Loss

Not everything works for everyone.  What might have helped a friend lose weight might not work for you.  What your spouse is doing to lose weight might be too extreme or not extreme enough for you.  That fad diet you saw the celebrity do might not be the best thing for you.

I think I've had pretty good success at being able to dial in my nutrition to get good results.  I went from my highest ever on a scale of 215 lbs down to 155 lbs and was able to maintain that.  It didn't happen over night.  It took months of trial and error before I was able to really lock it down, find the right combination and start losing.  Keep reading to see what has worked best for me.

Coach Mike - Checking In

What's up everyone? I'm continuing on my mass building P90x plan.  It's been going well, and I'm excited to switch up the workouts next week.  I get bored easily and a change of pace is always welcome.  How are your workouts going?  What about your nutrition?  I know I could have been better this week.  I learn from you all, so keep the questions and feedback flowing.  If you have a good story to share, send it to me and I can share it with the team.

PowerBlock Adjustable Dumbbells

Since I started my fitness journey in June of 2010, I've been using bands.  A band came with Power 90, and that was what I had, so that was what I used.  When I started P90x, I got some heavier duty bands, but they were cheap and portable.  I then got some more bands to bring them with me when I have to travlel for work, which is almost weekly.  I was able to make very good progress with Power 90, P90x, P90x2, and Asylum, all using only bands.

Eventually I wanted to take it to the next level.  With a small area to work out in, and an even smaller area to keep all my stuff, I knew adjustable dumbbells were the way I wanted to go.  The big players in the market are the Bowflex SelectTechs and PowerBlocks.  There are also a number of light weight, less expensive models, but I wanted something that would hold up and be safe in the home with my small children.

My Mass Building Plan

I've spent the past several months really focusing on getting lean.  Through a round of P90x2 and then Asylum, I've gotten my weight down and body fat down to a level that I'm very comfortable with.  Now, I'd like to add a little size via muscle mass.  It's a vanity thing, but I'd like to have more of the V shape and bigger arms and legs.  I know that Tony Horton's programs are about functional fitness, but I also know that with the right mix of weights and reps, you can add bulk.  Muscle growth, or if you like scientific terms, hypertrophy, won't mean that I'm stronger, but hopefully I will look better.

Recipe - Healthy Granola

I was at the grocery store today looking through the cereal aisle.  I thought that some nice granola would be a good way to mix up my yogurt or as a nice snack.  Then I thought, why not make my own; good granola isn't cheap.  What I learned is that making your own isn't cheap either, but on a per serving basis, you come out way ahead, and it's easy.

The basis of any granola are some grains and a binder.  Then you can add some dried fruit and nuts and other ingredients as you like.  Next, you mix it all up, bake it, cool it, and it's ready to serve.

It Pays To Lose

I know that I've covered the Beachbody Challenge before, but I'm writing today to tell you that it's for real.  On Friday, I was chosen as the Daily WOWY Supergym Sweepstakes winner and took home $500.  It really does pay to lose.

You should already be pushing play every day, so make sure you enter the Beachbody Challenge.  As you're trying to improve your fitness, you can be entered for a chance to win some great prizes, and hopefully add some incentive to meet your personal fitness goals.

• Daily Prizes*: $500 - $1,000
• Monthly Prizes: $1,000
• Quarterly Prizes: $5,000 and an expenses-paid trip
• The Grand Prizes: $100,000!

Eating Well Is Not Too Expensive

Take a look at this picture.  Sure, cooking your own food at home isn't as convenient as picking something up on the way home.  Something else that isn't convenient is developing heart disease and other related side effects of a life time of eating the wrong things.

Fast foods are just that...fast.  Spend a little time at the grocery store and a little time cooking and you can feed yourself and your family at least as much as you would get at any restaurant, and it will be infinitely better for you.  It only takes a few weeks to form new habits.  You might have a lifetime of bad ones to break, but choosing good, healthy, home-made food will be one of the best investments you make in yourself and it won't cost you any more than you are already spending.

Protein Supplements

Protein is one of the most proven supplements on the market for building muscle.  Obviously we get protein from the foods we eat on a daily basis like meats, dairy, and beans, but many people who are focused on becoming more lean additionally supplement with some kind of protein powder.  Personally, I add a scoop to my Shakeology every day to help maintain my protein ratios, and it adds to the flavor.

There are dozens of brands on the market, each with they own mixes of source of protein, additional additives, and flavorings.  For me, the best types of proteins contain isolates which are the purest, and costliest, form of the protein, so they digest quickest and get to your muscles faster.

Are You Gonna Get Any Better, Or Is This It? - Earl Weaver

Sometimes I come across a quote and it sticks with me all day.  Today was one of those days.  I was reading a book of motivational quotes, The Power of Thinking Big by John C. Maxwell and Earl's Weaver's quote really stuck out to me in relation to health and fitness.

Are you gonna get any better, or is this it?

Recipe - Sausage and Egg White Scramble

I travel alot for work, but when I'm home, I like to cook.  I always try to have breakfast be one of my largest meals of the day, and as healthy as possible.  I like eggs.  I like meat.  I like a little heat.  Lately, my favorite breakfast has been a turkey sausage and egg white scramble.  You also hae a great canvas to add some of your favorite other vegetables to round out your nutrients.
I like to use mostly egg whites, but I add in an egg for flavor and color.  Turkey sausage is a great source of lean protein, and the cheese gives it a nice flavor and texture.  To kick up the heat, I use some of my favorite hot sauce, but you can adjust that as needed.  Some of my favorite add-ons are baby spinach and mushrooms, but you can add peppers, onions, tomatoes, or any other vegetables you like into this.

Coach Mike - Checking In

What's up Team TCF? This week I'm basically back in P90x mode, trying to work on building mass.  It's been nice to get back to the original P90x for a change of pace.  How are your workouts going?  What is keeping you motivated?  I learn from you all, so keep the questions and feedback flowing.  If you have a good story to share, send it to me and I can share it with the team.

Mind Over Matter

We've all heard the phrase Mind Over Matter.  When it comes to fitness and nutrition, this comes into play every day.  Think about the last time you were getting ready to work out.  Did you consider sleeping in or maybe jsut watching a little more TV instead?  Think about the last time you went to your favorite restaurant.  Did you consider the fried chicken dinner or the chocolate cake for dessert?  Maybe you indulged your wants; maybe you thought about how they may sabotage your long term goals.  If you want to make fitness a lifestyle, be able to show off your body at the beach, set a great example for your family and friends, or run that race, you have to place mind over matter and do the right thing.

Available Now - Body Beast

Released in June 2012, Body Beast is Beachbody's first program dedicated to maximum muscle gain and fat loss.  Created by champion bodybuilder, Sagi Kalev, it uses a combination of old- and new-school bodybuilding techniques to build muscle without using expensive gym equipment or harmful steroids.  The Body Beast workout is designed to give you results. You don't have to be an athlete. Even if you've never worked out, we can help you get the body you want by using this systematic workout schedule together with a growth-inducing nutrition plan and specially formulated supplements. Here are some things you need to know about it.

If you want the kind of results you're capable of, you have to push yourself... hard. You have to be willing to do whatever it takes. - Sagi Kalev

Building Your Chest With Push-Ups

One of the muscles that every guy wants to build is their chest otherwise known as pecs or pectorals.  A bigger, broader chest helps give you a better look with your shirt on and off.  It gives you tht strong bull-like figure or that gladiator look.  The bench press is one of the most common ways to build your chest, but that requires equipment.  You need a bench, a weight bar, weights, and maybe a spotter.  Many of you have seen P90x and the results people have gotten with it.  There's no bench pressing in P90x, there are push-ups.  Push-ups are a great way to build you chest, and all you need is a few square feet of floor space, if you want to kick it up, you can also throw in a chair.

Supplement Spotlight - Creatine

Creatine has been on the supplement market since 1992. For those looking to build muscle, it's one of the most searched and researched supplements available. Creatine is an organic compound derived from amino acids that is found naturally in the human body. Almost all of the creatine found in your body is found in your skeletal muscles, with a small bit found in your heart and brain. Besides the creatine that is naturally created in our bodies, it can also come from out diet. Red meat is a highly concentrated source of creatine as are many varieties of fish. 8 oz of meat will net about 1g of creatine so to get the most out of creatine, you may need to supplement.

Coach Mike - Checking In

How's everyone's week going? This week I wrapped up my Asylum challenge.  I'm going to be taking my final measurements this weekend, but I added about a 20% improvement to 7 of the 8 fitness assessments, so I'm pleased.  Next up for me is a mass building plan based in P90x that I found from Steve Edwards.  I'm also excited about the new supplements that will soon be offered by Beachbody to go along with the soon to be released Body Beast program. I'm hearing from some of you about your successes and slip-ups.  I learn from you all, so keep the questions and feedback flowing.  If you have a good story to share, send it to me and I can share it with the team.