If you haven't tried "meal prep" before, I'd urge you to give it a try (maybe this Sunday). It's good to do on a rest day because it is a lot of work (and dishes!) but it saves so much time in the middle of the week. Here's the prep I did tonight. I was able to get my salad lunches prepped, dinner for tonight and Thursday night made, breakfast for tomorrow and Thursday (although it made more egg cups than called for), and a bunch of quinoa for the week. I'll have some more later to do in the week but much is done!
Here's the prep guide I followed (taken from the Team Beachbody Blog):
Everyone is wanting a strong core and most of the exercises you find online today just aren't cutting it---they waste your time, your energy, and frankly, both are hot commodities, right?!
So let's that core working right now, with these 5 exercises:
1. Landmine Twists (via MensFitness)
The core is the body's great stabilizer, and landmine twists engage the entirety of the muscle and tone the obliques, which are crucial to protecting your lower back and spine. Located near Santa Barbara, Peter Park trains Giancarlo Stanton, the Miami Marlins rightfielder and 2016 Home Run Derby king. Thanks to Park's tutelage, Stanton has built up enough core strength during his seven-year career to launch 200-plus dingers, and Park explains how to implement landmine twists into a workout session.
HOW IT WORKS
Start off slowly. While Stanton typically handles 45-pound plates, a beginner—or anyone who isn't capable of generating a bat speed of 90-plus mph (as Stanton is)—should first use a 10-pound plate and increase the weight as you go.
1. Load a bar in your gym's landmine unit (or, if one doesn't exist, wedge the bar into a corner with a towel around the end to prevent any slippage). Grasp the opposite end of the bar with both hands, with a stance that is perpendicular to the bar, your feet shoulder-width apart, and arms extended.
2. As you pivot with your right foot, twist your torso to the left, then explode back to a neutral position.
3. Repeat, twisting to the other side. You should perform between four sets of 5 to 7 reps.
Mondays suck...Even though it was Halloween, there was a cool parade in town, and my kids had a blast, yesterday kind of sucked...
I got up early yesterday to get an email out to you, get my workout in, get the last of meals prepped and well, all of my preparation still couldn't prevent Monday from being, well, a Monday.
It started out as I was doing my workout---I just couldn't get into it. It felt harder than it usually is, I felt like I had less energy, and just couldn't really focus. Sometimes workouts are like that---every workout can't be a killer one so you just work through the kind of "bland" ones.
But then as I was getting my lunch together I had just poured my big mug of coffee and didn't put the lid on it. As I was putting my breakfast that I put together last night (overnight oats recipe I posted on Facebook), I bumped into the mug, knocking it everywhere... the counter, into the drawers, over my kids homework...
The kitchen still smells like coffee!
Fortunately my wife took control, remained calm, helped me get it cleaned up.
I, on the other hand, just wanted to yell and kick things...
Isn't that funny how your spouse usually takes control when you lack it? Just an observation I've had because I'm able to do the same thing for her when that happens...
That was strike 2.
Next, I pull out of the driveway and my windshield keeps freezing over because of the temps outside so I had to pull over and keep wiping off the windshield. Again, usually the car warms up a little more but since the coffee incident I was running quite a bit late by this point...
So after pulling over 3 times to clean off the windshield I was about 8 minutes late to work where there was a line of kids waiting at my door. And of course, they just pile in front of it blocking the door (and they know how I hate that but yet, it continues to happen...)
I get in class and prepare to indulge in my late breakfast that i prepared last night---my delicious bowl of overnight oats---a new recipe I've been waiting to try.
I take the first bite...
And it was frickin' awful!
And that's when I knew... it was a Monday...
Sometimes we have to be willing to push through the suck...
We have to know that things won't always be easy. Our food won't always be the most delicious (although that's the goal!), recipes won't always work out.
But it's not the end of the world.
Embrace the suck because that makes the good times that much better.
Are you ready to "Embrace the Suck" in your workouts? Even though there's another program that launches today (one that's pretty badass), this program right here will get you bootcamp fit in just 22 minutes...
Have a great Tuesday, my friend!
Yours in Fitness,
P.S. Here's the new workout program that launches today. This will make you feel like you're ready to jump into the Octagon ;)
Portion control is an effective and easy way to get started tracking what goes into your body. But when we eat out, sometimes it's not as appealing to measure everything according to your palm and hand size or pull out our containers! Here's a simple method that you can use based on your plate size that can keep you on track!
Below is what the USDA now recommends based on their MyPlate initiative:
Although it's a long way from the old food pyramid, it's still not ideal... Remember the days they taught the food pyramid in schools? Ah, the good ol' days...
Here's a better way and more balanced macronutrient way of portioning out your plate at each meal so you can hit your fitness goals:
So along with using the portion control containers, here's another way that you can still stay on track when you are dining out with your friends or going out for a surprise lunch at work.
Want to focus on just your nutrition this month? Click here to check out the Portion Control Fixate Program!
Yours in Fitness,
Do you ever get stuck in a rut or just can't seem to find the motivation to workout? Don't worry, that happens to me once in a while, too, and I know how frustrating it can be!
Trying to find the motivation to get yourself out of bed (like I did this morning! Ugh!) or to spend time away from your kids to get your workout in can be tough!
Sometimes it's great to have an event to train for, like a 5k, a Spartan Race, a Warrior Dash, something with some team camaraderie and you know a bunch of others are going to be doing, too!
That's where the Bod-a-thon comes in!
Since you can't schedule a Warrior Dash or a 5k every weekend, Beachbody is starting to create these day long events every few months where we are all doing this "Marathon" type workout to help prepare for the big day! They even put out a training schedule and keep the "Challenge De Jour" as part of the preparation.
The next Bod-a-thon workout is October 31st and the workout for that day looks like this:
P90X Core Synergistics
Body Beast Total Body
21 Day Fix Extreme Plyo Fix Extreme
Insanity: The Asylum Relief
The cool thing is that all of these will be available in the OnDemand the day of the Challenge so you can jump in!
Do you want to do this with us? Comment below and let's get you started on your training or just grab a Beachbody OnDemand Challenge pack here to get rolling!
Obstacle racing is all the rage with new types popping up all over the place. From tough mudders, to Spartan Races, to Warrior Dashes, to Savage Races, there are so many different training options and ideas when it comes to getting ready for an obstacle course race.
Below I share with you my top 10 tips for preparing for an obstacle course race. Plus, I’ve included a few of my favorite workouts that you can use or at least start incorporating into your current training.
Everyone who has tried to lose weight or ventured out and started a fitness program has eventually hit a fitness plateau. Either you are cruising along that first month losing weight steadily, losing bodyfat, and seeing some awesome results.
But after a month or two you all of a sudden hit a wall and you can't get the scale to move at all. You are working out just as hard as you have been (if not harder!), you are eating the same amount of calories, and your "winning weight loss formula" just stops working. What do you do?
We all go through it and sometimes it's rough. I even kind of went through one just a few weeks ago as I mentioned in my Monday Reboot post. But it doesn't mean you have to stay there or just "suffer" through it.
One of things I like to do is keep myself motivated with new information and new ideas is listening to Podcasts, and one of my favorites is Chalene Johnson's (she's the trainer in PiYo and in TurboFire) podcast titled "How to Dump the Fitness Slump".
In this podcast her friend Keith Harris had just been getting "busy" with life and couldn't find the energy or the motivation to keep pushing through his workouts, even after having some really significant success and weight loss. Here are some of the tips she shared, with some of my own insights offered on what's also worked well for me in the past as well.
Here's a fun circuit I put together for you. All you need for this is a dumbbell, some pushup stands (or a pair of dumbbells will work, too), and a barbell (or again, dumbbells will suffice).
Do each move for 30 seconds, rest for 30 seconds and repeat 3 times. Add this onto another workout or circuit. Want a great finisher? End it with a full minute of burpees!