Week 1 Boot Camp Schedule
Week 1 of my 3-week BOD Hybrid. Is there a day you’d DREAD?
Details of why I’m putting this together over on my like page in case you’re interested.
Double Time
Please only watch if you have 7 seconds to waste. Click the image below to watch.
You Stopped Lifting??
Please speak up if you’ve had amazing results once you started taking lifting/strength training seriously.
Don’t stop lifting/strength training.. It’s almost NEVER a good idea to stop (unless you have a rare situation) if you care about being fit, getting lean & most importantly feeling & performing at your BEST.
If you’re gaining muscle but NOT losing fat, you have to take a hard, honest look at what you’re doing day in & day out with what you’re eating & drinking.
You can’t expect to see the fruits of your labor until you’ve been consistent 90% of the time with what you eat AND drink, lifting/strength and your cardio. It’s about creating NEW habits & tackling old, bad habits one day/one meal at a time
2015 Goals
What are your goals this month or this year??
Thought I’d put this out there just for self-accountability!
I couldn’t fit everything & couldn’t fit specifics & deadline dates, obviously. And I didn’t include the ones that are a GIVEN.
- Only Work 11AM-3PM to increase family time
- Help 22 more team members reach elite and $100K per year
- Run a 19-minute 5K
- Turbo 3X/ week to improve cardio strength/endurance
- Help 60 Brand new coaches earn $500-$1000/WK
- Overhaul my blog to bring more value to Fit Freaks
- Overhaul my coach training site
- Lift 5X/WK
Don’t Undo The Progress You Made Today
Do you track…
a) Calories
b) Macros
c) Both
d) NEITHER & focus on clean eating & intuitive eating?
I think it’s an AWESOME way to really get your nutrition dialed in for optimal fat loss while still building muscle, but I do think 21-Day Fix is the easier way to accomplish getting in the right calories and macro’s and teaches you to eye-ball it. Plus it teaches you *which foods* are considered carbs, proteins and healthy fats…. something you’ll always remember! While I believe in the effectiveness of tracking Macro’s, I don’t want to track everything I eat for the rest of my life. But I do sort of track it if I feel my nutrition has been getting off track lately.
In case you didn’t know.. Macro Nutrients are carbs, proteins and fats. Your body only needs a certain amount of each to MAINTAIN your current body composition, a certain amount to lose fat, and a certain amount to gain fat, and certain amount to lose fat and gain muscle. So by tracking what is *estimated* that your body needs to lose fat, you are basically eating the nutrients you NEED to hit your goal. A common ratio for fatloss while still gaining some muscle is 40/30/30 – i.e. 40% of your ideal intake for fatloss being carbs, 30% protein, and 30% healthy fats. So this would mean, if your ideal calorie intake for fatloss was 2000 calories, then 40% of your total calories would come from carbs and you need to convert those calories to grams (2000*40%= 800 calories and since there are 4 calories per gram of carbs, that means 200grams of carbs for the day). Doing the math for the protein would mean 150 grams of protein (protein is also 4 calories per gram) and it would equate to 66 grams of healthy fats (fats are 9 calories per gram). If you know your ideal calorie intake for fat loss, you can enter that calorie number in on the FreeDieting.com site over to the left under CALCULATORS>MACRO NUTRIENTS and it will tell you how many grams to eat per day
Beachbody on Demand
Beachbody will now have vid’s available digitally! What do you think of this news?!
I’m seriously loving “Beachbody on Demand” i.e. Beachbody programs digitally! My DVD player really bugs me sometimes!
It’s launching SOON to all coaches & customers who have a Club Membership. And they’re going to be adding new programs to the library, other than just what you see here, of course!
p.s. I’m SHAKING LIKE A LEAF in the video because I had just finished working out of course!
Are you Injured?
Are you injured?? Where?
Of course check with your Dr but maybe there are things you CAN DO that don’t aggravate it, but keep you moving & most importantly, enable you to feel on track. Your mindset controls you’re eating too & if you feel all off-track due to an injury, it can take you down a bad, unhealthy path if you let it.
I have a hamstring/glute injury from sprinting 2 yrs ago, a wrist sprain from snowboarding with Chalene Johnson 2 wks ago & now a knee tweak from who-knows-what! But I am happiest & healthiest if I just keep moving and am smart about it.
Click the video for some ideas on how to get moving.
Upper Body Workout
What was your workout today?
I tweaked my knee coming down awkwardly from a high pull-up bar last week! But upper body & core workouts have kept me busy while it heals. Click the image to the right to watch a video for some upper body exercises to get you moving.
Triceps Work
This is just some of my tricep fun today!
And no, you don’t need to do your tricep push-ups on your fists, my wrists are just too sore to be in that position right now (thanks to all the Snowboarding falls!)
What/who motivates you in fitness?
What/who motivates you in fitness?
These coaches & friends motivate/inspire me! CEO Carl Daikeler & Celebrity Trainer Autumn Calabrese flew in to be a part of our Super Saturday with 750 others here in TOLEDO!
We were SO grateful to have them & to do Autumn’s NEW 21-Day Fix Extreme workout (launching Feb 2)!
And HUGE THANK YOU to all those amazingly kind people who volunteered to help & all those who came!!
I met SO many sweet Coaches!!
Thank you to my friends & co-hosts Cory Tice Miller (the MC Extraordinaire of the event!) & Meg Kozlowski!!
The before & after is Mannie Watkins, who told her heartfelt & relate-able story. I meant to have her pic up (totally my fault).
And the BIG NEWS was that Beachbody is incorporating digital functionality into the Club membership!! With a Club membership, you’ll be able to do the BB programs from your phone, tablets, iPads, laptops, etc!! As an Elite Coach, I’ll be testing it out. Stay tuned..