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):
What is the Slow Carb Diet & Is It Right For Me? A Look into the Four Hour Body Diet from Author and Bio-Hacker, Tim Ferriss
I've been a fan of Tim Ferriss's for a little over a year now after discovering his podcast. His lengthy and in-depth interviews on anything and everything from Ketosis talks with Dominic D' Agostino to speaking with Cal Fussman about his time spent with Mohammad Ali has gotten me through many a lawn mowing session and road trips.
Just recently I came across his book from back in 2007 called the Four Hour Body. The only reason I started even searching for it was become on one of the his Drunk Dialing Episode Podcasts, one of his callers was asking him about the best diet to get back on track (or something like that...) and this is the type of meal plan that Tim recommends for a few reasons, the biggest reason is that it has a low barrier of resistance.
There are so many different things in other meal plans that cause people to fail relatively quickly. For example, in a ketosis diet, people often fail after just a week or two because they end up not being able to really get into a state of ketosis. In something like the 21 Day Fix Porton Control, I have many clients who either just can't restrain themselves to eating that amount of food or find the idea of using the little containers ridiculous or time consuming to plan all of that out (often it's guys). And I totally get it. We're busy, we don't have time to count out containers (or to wash all of those dang containers!) So there's a lot of what we call resistance.
So it really resistance or do we have to just "suck it up"?
So how does it work?
It's finally December, the election is over, things are finally settling down on Facebook (sort of...) and people are getting back to their daily lives besides attacking each other over who voted for who. For those of us who are Beachbody Coaches or involved in fitness, these past few months have been very interesting as far as seeing people's behaviors online, how social media, tweets, facebook videos, etc. can sway people's moods, reactions, and even friendships.
One little tweet or post can sway a whole nation! Just check out the latest news on Donald Trump! lol...
The amount of RTs our future POTUS can get, response he receives is amazing!
And here we have a team of Beachbody Coaches, sharing postive tips, feedback, and motivation, and it won't even get viewed! LOL!
So yes, it's been an insane past few months and I'm ready to get back my day to day operations, sharing my story and that of my clients, and doing what we do as Beachbody Coaches (and hopefully having people ready to change their lives---because heads up, regardless of who resides in that oval office, YOUR health, fitness, and future relies in YOUR hands... Not Hillary's... not Donald's...)
Interesting side note, did you know President Elect has a "meal plan"? No joke...
See Donald Trump's meal plan here...
So now that we are all back to our daily lives, I don't know about you but it feels like I'm pulling myself out of a rut. I'm hesitant on what program to pick. I flip flop on meal plans (WHY the hell are there sooo many different meal plans!!! That's for another post...)
It's that time of year again!
This evening we'll be taking our kids out trick or treating. As they get older it seems to become more and more fun.
Are you heading out trick or treating?
Do you have any family Halloween parties?
Regardless, for many fitness enthusiasts sometimes it means having a bunch of candy in the house which can mean nutrition pitfall temptations for the next 3 weeks while all the candy gets finished up and we parents have to help "finish" up the candy that doesn't get eaten...
It's a tough job but somebody has to do it, right?
Well, to help keep you on track, my daughter Chloe and I created a fun Pumpkin Workout you do this evening after the Trick or Treating fun!
Be sure to check it out over on my Youtube Channel: https://youtu.be/3ngFgS5sU54
Have fun this evening and be safe! And be sure to post a picture of you and your family enjoying Halloween over on my Facebook page---we'd love to see the creative costumes!
P.S. We have a new program and Challenge Group launching today---comment if you want some info or check out the link below to get your Challenge Pack. The workout is wicked awesome!
Core De Force Challenge Pack
Core De Force Digital Challenge Pack
P.P.S. The links above may not go live until noon eastern today so depending on when you read this post, you may have to check back multiple times on availability!
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,
Yoga… the four letter word that strikes fear and dread into men everywhere. Feelings of stretching, calmness, quietness start to rise up and contradict everything that we as men feel a typical workout should be.
I remember my first introduction to Yoga was in the old Tony Horton Program P90X. If any of you have tried this, it’s 90 minutes of being patient, endless vinyasas, downward dogs, cranes, sweat, and even Ohms at the end. I mean, seriously, who likes doing Ohms??? And if you’re trying to get a workout done in the morning, I always felt weird trying to project out 5 nice long Ohms when my family is quietly sleeping just down the hall…
Every guy wants 'em and every girl loves to touch 'em: Abs! But as summer starts to wind down and most guys prepare for the "winter bulk", is it even worth it at this point?
Of course it is!
Abs can be a year-round event if you plan your meals right, balance out your workouts, and this is true even if you are "bulking".
Typically, most of us divide up our year like this:
Jan-March: Bulking, lifting weights, eating whatever we can put in our mouth
April-June: Spending a lot of time on cardio, cutting down on carbs, and "cutting"
July-August: We're outside enjoying our hopefully "shredded" bodies, enjoying our foods that we deprived ourselves of from April-June as we were getting beach ready. So this typically includes the ice cream, the "adult" drinks, the bbq ribs, hot dogs, burgers, you name it.
Sounds about right, doesn't it?
But what if you have a quick event coming up that you want to look good for and you only have 21 days to get "beach" ready (or "event" ready)?
This could be your weddings, your high school reunions, etc. that either you want to make someone jealous (maybe the bride at the wedding you are heading to dumped you for the chump of a groom), or you want to show off your new body to the homeroom hottie from your sophomore year of high school.
Whatever the occasion is, here's a plan that you can begin right away.
The Meal plan
For this plan we're going to do a simple carb cycling plan, with low carb during the weeks Sunday-Friday and a carb refeed on Saturday.
I'm going to suggest you use an app like MyFitnessPal to track your food and balance out your macronutrients.
For macros, we're going to set them as the following:
Low Carb Days Sunday-Friday: P 45% C 25% F 35%
Carb Up Day: P 35% C 50% F 15%
For proteins, stay with your lean proteins such as chicken breast, turkey (deli or ground), pork, eggs and egg whites (depending on your macros), and whey isolate or hydrosolate.
For Carbs, stick with light fruit, sweet potatoes, oatmeal, ezekial bread, and lots of veggies.
For Fats, avocados, almonds, coconut oil, seeds, and butter from grassfed cows.
For your calorie level, take your ideal body weight and multiply it by 11, plug in your calorie level and macros to MFP, and start planning out your day.
Now that you have the meal plan well under way, it's time to talk about the sweating!
This varies based on your schedule but ideally, in the morning you can do a light cardio workout 20-30 minutes in a fasted state (before breakfast). Walking, jogging, etc. are perfect for this.
Along with the Fat Burning Workouts I've already posted here I also suggest incorporating lots of full body circuits as well as my new favorite type of workout to add in once or twice per week---Hurricane workouts.
These workouts were first introduced to me through Martin Rooney, author of the book Training for Warriors, which is primarily an MMA training protocol.
So here's how the Hurricane Workouts work:
1. You select some type of cardio workout to raise the heartrate that you will do for 30-60 seconds, depending on the difficulty level. You can do treadmill sprints, elliptical sprints, hill sprints, or something as simply as jumping jacks or floor sprints. This move should get you gassed and breathing.
2. Immediately after your 30-60 seconds you'll move to two back to back strength exercises. These can be bodyweight moves like pushups, dips, pullups, crunches, etc. You can also add in weights, such as kettlebell/dumbbell swings, Squat/Presses, Bench Presses, Lunges, etc. The list and possible combination is endless!
3. Complete the circuit 6 times, rest for 2-3 minutes, and then repeat with two new strength exercises.
For this sample workout, I had access to a treadmill. After a good warm-up (5-6 minutes getting the heart rate up, lots of dynamic stretching, etc), I did a 60 second sprint (hard!) on the treadmill at 10 mph and a slight incline.
I let the treadmill continue going as I hopped off, grabbed a barbell and did 10 front squat to overhead presses, followed by 10 pushups on the barbell. I immediately jumped back up and repeated the sprint, squat/press, pushup circuit 5 more times.
For the next set I did reverse step back lunges with the barbell, followed by barbell curls as my strength moves (2nd circuit).
By that time, I was pretty gassed! If I had shortened up my sprints to 30 seconds I probably couldn't gone another round but the 60 second sprint intervals are difficult.
The whole point with these workouts is to tax your body, build endurance and strength, and prepare you for doing battle in the Octagon! So these hurricane workouts should only be done once or twice per week.
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Want an even more detailed, step-by-step plan to getting shredded in 21 Days? Check out the 21 Day Fix Extreme Program below for details on carb cycling as well as follow along workouts that will get your ripped in just 21 days. It'll be tough but worth it!
You've probably heard of the Dietbets that were popular back in the beginning of the year but now it's time for something a little more focused on something other than weight... yes, it's your health!
Hence, Beachbody's Health Bet, the first ever Beachbody focused Bet that takes place starting September 5th, 2016!
What does it entail?
1. You must have a workout to do. If you need help there, contact your coach or scroll down to see the amazing challenge packs that are on discount this month.
2. You need Shakeology. If you don't have that but you have do have a workout, click HERE and get it now. Otherwise, again, get the discount and get it with a program below.
3. You need to log at least 3 workouts per week (from your program or just do the daily Challenge De Jour through Beachbody On Demand).
4. Take a picture of you with your Shakeology shake and log that you drank your Shakeology, again all in the My Challenge Tracker App.
Why the App?
This is Beachbody's new app and there are some cool features that make it different from facebook or any of the other challenge groups we've run before. Primarily, it gives you more of a connection with your coach and the other participants because YOU WON'T MISS ALL OF THE UPDATES IN YOUR FACEBOOK FEED. Plus, you can have reminders set to drink your shakeology, to do your workout, post your pic, and basically just help you hit your goals!
So how do I get started?
1. First, download the My Challenge Tracker App via the iOS Store or the Google Play Store (it's called the My Challenge Tracker).
2. Next, I need to email you a personal invitation, so enter in your name and email below (it usually takes me a day or so).
3. Log in to the app and be ready to go Sept. 5th!
Challenge Packs on Discount this month!
Get the 22 Minute Hard Corp Challenge Pack
Get the 22 Minute Hard Corp Performance Line Challenge Pack
With all of my research into ketosis and the ketogenic diet, I started looking into how a ketogenic diet affects athletic performance. After all, many of the fitness gurus I see posting about higher fat diets are typically advising on weight loss and not necessarily coaching athletes who's paycheck depend on them being able to cross the finish line the fastest or sink the 3 pointer at the last second.
I came across this post on Men's Journal that takes into account the athletic aspect of fueling our bodies and even points out the research done by Jeff Volek, the author of The Art and Science of the Low Carbohydrate Athlete. It's an interesting read...
When it comes to Pre and Post Workout meals, I'll admit, we "fitness experts" can go a little overboard. We talk about the Post Workout window for getting nutrients in, we talk about nutrient timing in order to avoid gaining fat from carbs, and we debate how important fueling up before a workout really is.
And as fun as taking pre-workout supplements can be...
It sometimes gets a little confusing with all of the different ingredients, how soon to take it, and what the heck is with the "tingly" feeling that it gives you?
So here are 3 simple and fun Pre-Workout Meals to get you ready for your workout if supplements aren't quite your thing: