W.O.W. #2 (Workout of the Week)

30 11 2010

Complete each circuit with no rest in between each exercise.  Only 60 sec break between each circuit.  Feeling motivated…complete each circuit 2 or 3 times before moving on to the next.


Circuit1

  • walking lunges (with or without wts) (2min)
  • Fly pushups (30 sec)
  • Power Knee (30 sec each side)
  • Squat Jacks (60 sec)

 

Circuit2

  • Box squats (with or without wts) (60 sec)
  • Under the fence pushups (30 sec)
  • Up/down planks (30 sec)
  • Speed skate (60 sec)

 

Circuit3

  • Deep squat to plank with triceps pushup (with or without wts)
  • Squatting bicep curls (30 sec)
  • Kayak (30 sec)
  • Burpies (60 sec)

 

  • Remember that your knees stay behind your toes on all squats and lunges.
  • When squatting, stick butt back while keeping eyes forward and squeeze on the way up.
  • When jumping always land softly on the balls of your feet.
  • Walking lunges… take a big step forward….front knee is behind toe!  Then lower and raise like a carousel horse and step through with the back foot. Modification:  don’t walk, stay put for 60 sec on each leg…up and down like a carousel horse.
  • Fly pushups…start in plank position, move left arm out wide for a wide pushup, return to plank and do same move with right arm…keep alternating.
  • Power knee…from the standing position, raise arms like you are going to grab the collar of someone’s shirt and pull down like you are going to knee them in the face.  Brutal I know but you get the point.
  • Jack squats…Jumping jacks but in the squat position.  So you are sitting low, keep your knees behind your toes.  Do 10 reg jacks, then 10 squat jacks and keep alternating.
  • Box squat…perfom reg squat, followed by lung with right leg stepping back, followed by a squat, followed by a lung with left leg stepping back.  It will look like a box.  Big step back on those lunges.
  • Under fence pushups…Start on all hands and feet with butt up in the air (like downward dog).  Drive your head down toward the ground and move your body like you are going “under the fence” never touching body to the ground until your head comes back and you are in the “cobra” position. Then go back under the fence in reverse.
  • Up/Down plank…start in plank position on your hands and feet.  Lower down one arm at a time onto your forearm keeping the plank position and hold that style plank for a beat.  Raise yourself back up one arm at a time.  Make sure you alternate what arm goes down first and what arm pushes up first.
  • Speed Skate: Leap over to the right onto the right foot into a small lunge and let your left foot kick out to the right side and tap like a speed skater, switch to the other side, keep alternating as fast as you can but controlled
  • Deep squat into plank with triceps pushup… with feet a little wider than shoulder width, lower down into deep squat, place hands (or wts) on the ground and step back into a plank, keeping elbows close to ribs, do a triceps pushup (can go to your knees if you need), step back into the deep squat and stand up out of the squat.  Make sure you are bending at the knees and not so much at the waist
  • Squatting bicep curls…lower into a wide squat with butt back and knee behind your toes, place elbow right on the inside of your knee in that groove.  Raise weights up and down for bicep curls while staying down in the squat the whole time.
  • Kayak….Sit on your butt with back off the ground, kind of like in a “v” sit but knees  together and bent and feet off the ground (modified: heels on ground).  Clasp hands together over stomach and rotate to the left and right so your knuckles touch the ground each time you go to the side.  Move in a controlled yet quick manner.
  • Burpies…With feet shoulder width apart lower down into a deep squat, place hands on ground on the outside of your feet, jump (or step) back into a plank, hold for a beat, jump (or step back) into the squat, and jump up toward the ceiling.  Land on your toes softly to protect your knees and go right back into the squat, then plank, etc

 

*Remember to always listen to your body.  Take a break when you need to…go at your own pace.   Always consult your physician and/or healthcare professional before beginning any exercise and/or diet program. If you experience any pain or difficulty with exercises or diet, stop and consult your physician and/or healthcare professional immediately.

 





What’s Up with the Shakeology Cleanse?

29 11 2010

I’m not usually a big fan of detox diets or cleanses.  Why?  First of all, drinking lemon juice or apple cider for a week straight sounds torturous.  But, most of all, I don’t believe in quick fixes.  Health is a lifestyle to me.

However, people had been seeing amazing results with the Shakeology cleanse when I decided to do a little research.  I have been drinking Shakeology every day for a year and loving it, but, you know me, I’m not one to jump off a bridge just because everyone else is doing it.

Turns out, the Shakeology detox is more of a performance-oriented program.  While it is calorie restrictive, it is also nutrient dense so that you will have the proper fuel for your workouts.  The average American would have to eat twice the calories to get the same nutrients you will on the Shakeology cleanse. That is awesome!  I like that.

The true goal of this 3 day cleanse is to rid our bodies of toxins and junk that we all have floating around in our systems and regulate hydration levels so your body can function more efficiently.  The weight loss that people are experiencing is definitely an added bonus…I lost 7lbs my first time through and never gained an ounce back:)

Remember, this isn’t a quick fix…I don’t believe in those.  But, we all do get off track sometimes. And, some just need that little jump-start to get started in the right direction. I get that. It’s amazing how the more junk you eat the more you crave it. So, I do believe in this a safe way to reset your mind, reset your body and refocus on living and eating healthy.

So, here’s the plan…for only 3 days

Start your day with a cup of green tea. If coffee is the deal breaker than drink it.  However, leave out all cream and sugar

  • Breakfast: Shakeology with water and ice. (adding a 1/2 cup of fruit is optional).
  • Snack: 1 piece of fruit.
  • Lunch: Shakeology- water and ice only followed by a cup of green tea
  • Snack: Shakeology with water and ice only.  Sometimes I like to save this snack for after dinner
  • Dinner: 4 oz of grilled white fish or poultry with a dinner salad loaded with veggies.  Use 2 oz of dressing but stick with the olive oil or balsamic vinegar dressing

Experiences of the Shakeology Cleanse Test group

Positive Results

  • Weight Loss
  • Reduced belly bloat
  • Renewed energy
  • Break through plateau, boost metabolism

Possible Negative Results

  • Headaches or light-headedness (add a small piece of fruit if you experience this)
  • Lack of energy (my energy usually lacks the first day and sky rockets the day 2 and 3)
  • Hunger
  • No weight loss…concentrate on inches

Shakeology Cleanse FAQ’s

How many calories will I be getting a day?

  • 800-1200 calories per day

How often can I do the Shakeology Cleanse?

Ideally you shouldn’t do the cleanse more than once every 3 months or so. Remember, it’s not a quick fix to an unhealthy lifestyle.  It is to help you regroup and get you back on track or help you break through a plateau

Can I still do my workouts during the Shakeology Cleanse?

  • Light to moderate exercise should be okay.  Listen to your body
  • I try to do mine during a recovery week or before I start another round or a new program

Can I do a 1-day or 2-day cleanse instead of 3-days?

  • Yes. some people will see results in 1 or 2 days
  • Never do the Shakeology cleanse for more than 3 days at a time

Dig deeper…Click here for more info on Shakeology

Click here to try the Shakeology Cleanse






W.O.W#1 (Workout of the Week)

24 11 2010

NO EQUIPMENT NEEDED!

Complete each circuit with no rest inbetween each exercise.  Only 60 sec break between each circuit.  Feeling motivated…complete each circuit twice before moving on to the next.

Circuit1

  1. Reg squats (30sec- last 10sec add a small jump)
  2. Reg pushups (30 sec)
  3. Plank (30 sec)
  4. Mt. climbers from the plank (60sec)

Circuit2

  1. Wall sit with 1 leg up at hip height (alt legs every 10 sec for 60 sec)
  2. Tricep dips off chair(30sec)
  3. ski abs (30sec)
  4. 180 squat jumps (60sec)

Circuit3

  1. Alt back lunges (30 sec-last 10 sec add a jump)
  2. Frog pushup (30 sec)
  3. Heels to Heaven (30sec)
  4. Wide plank mt climbers (60sec)
  • Chair dips…keep back close to chair.
  • Ski abs…from the plank position, tuck knees out and feet jump out to side alternating sides.
  • 180 jump squats…squat and jump 180 degrees as you come up. Mod: squat down and up, step back foot up toward front foot,  pivot 180 degrees so your feet switch places,, and repeat
  • Frog pushups…ft wide, hands wide, butt up in air, lower head to ground as far as can and raise…like a modified hand stand pushup
  • Heels to heaven…lie flat on back, raise legs straight up, raise hips off ground raising heels skyward and lower in a controlled fashion
  • Wide plank mt climbers…plank position, bring right foot off ground driving knee out to side toward shoulder, switch and continue alternating as fast as you can
  • Remember that your knees stay behind your toes on all squats and lunges.
  • When squatting, stick butt back while keeping eyes forward and squeeze on the way up.
  • When jumping always land softly on the balls of your feet.
  • When lunging, take a big step back….front knee is behind toe!

*Remember to always listen to your body.  Take a break when you need to…go at your own pace.   Always consult your physician and/or healthcare professional before beginning any exercise and/or diet program. If you experience any pain or difficulty with exercises or diet, stop and consult your physician and/or healthcare professional immediately.





Where’s my Shakeology?

21 11 2010

Sommer sent me this of Griffin's Shakeology mustache...that's my boy!

Where is my Shakeology?!?!?!  Stuck somewhere between here and the states, I guess. Everyday I realize how much I have taken things for granted but I never dreamt in a million years that I would miss my daily glass of awesomeness so much.

Four weeks ago I ignored Sommer’s plea for me to stash some in my bag when I was packing for deployment.  She has been adamant about this stuff from day one.  Being somewhat anal (sorry babe) about what she puts in her body, I remember her doing so much research and taking the ingredients to numerous doctors to get their okay.  While she was definitely impressed about the metabolic and energy benefits, she was most excited with the overall health benefits.  What I love most about Sommer is that while she does like to look and feel good in her clothes, she’s believes whole heartedly in looking good inside as well.

I’m not going to lie; I was a little concerned with the price at first. There’s no doubt that I have been accused of being a penny pincher once or twice. But Sommer is a firm believer that there is no better investment than your health and I can’t really argue.  She says she refuses to let some disease that is completely under her control cut her time short with her family. I mean, did you know that the shakes are designed to…

  1. lower total cholesterol by 30%, something that rears it’s ugly head in Sommer’s family
  2. Reduce cardiovascular risk factors by 24% (heart disease is the leading cause of death in the United States…how many times have I heard Sommer say that?!?!)
  3. Reduce oxidative stress, a risk factor for degenerative diseases such as cancer, diabetes, heart disease, and Inflammatory Bowel Disease.

Speaking of Inflammatory Bowel Disease, it may have also reared its ugly head lately.  Come to find out that Sommer recently took a break from Shakeology so that she could send her supply to me.  She has been on it for a little over a year in an effort to combat some of those crazy stomach issues.  Turns out we didn’t realize how much it really was helping her.  She has been in and out of the ER here lately for severe abdominal pain….something that very well could be caused by IBD as she has battled it in the past.  Is it a coincidence that this coincided with the absence of Shakeology from her diet?  I highly doubt it.  She added it back in three days ago and was able to enjoy solid food for the first time…pizza sans the cheese.

So, is it worth it?  Absolutely.   Every single penny.  Being over here has reminded me how important my family is to me.  Investing in this, is investing in my family. Thank you, Sommer for such a gift. Now, WHERE IS MY SHAKEOLOGY?!?!?

Chad Tucker





Why Certified Personal Trainers are Becoming Beachbody Coaches

17 11 2010

As I pack my bags for Ohio in search of a solution for my stomach issues I reflect on how truly blessed I am to be a Beachbody coach. Before Team Beachbody, an illness, a vacation or a move would bring my personal training business to a complete hult. Thankfully, I am no longer tied down to my geoghraphical area.  Even though I can’t touch them physically, I have the tools necessary to continue to help my clients here in North Carolina and the others all over the country on their road to better health and continue my commitment to stick by them every step of the way.

Over the past year I have slowly perfected how to implement being a Beachbody coach into my business.  I have learned how to use it to better support my clients and increase my income at the same time. I no longer struggle with addressing nutrition properly as Beachbody has a program for that.  I no longer stress over loss of income during vacations, military moves, holiday travel, or hard economic times…I have built a business that capitalizes on residual income.

There is a growing number of personal trainers jumping on board. The ability to reach more people and touch more lives is an invaluable opportunity.  To be able to increase your income doing something you’re passionate about…that’s priceless!

Here is how I use Beachbody to better train my clients, reach more people and grow my business…

  • They have a large variety of workout programs complete with nutritional programs that I use to compliment my training sessions with my clients on the days they are not with me. There is a 25% commission on all these programs so it’s a win-win situation. I also later use these same programs when clients stop training with me so that I never really lose them as a client.
  • Beachbody has an extensive, high quality supplement line (Including Beachbody’s amazing health shake called Shakeology), another great tool to help your clients reach their fitness goals.  You also receive 25% commission on all these purchases.  Your clients order directly from your site…that is set up for you (awesome), so you never have to spend a ton of money to stock inventory.
  • Beachbody offers a club membership that I utilize for meal planning for my clients.  As coaches we receive 50% commission on quarterly club dues and then I offer a service to help them with planning.  I help them pick meals and snacks that they prefer while staying in the right nutritional values that is all calculated within the club membership program.
  • Use Beachbody’s site to track progress by entering in measurements, goals, before and after pictures…very motivating for clients. Clients sign up for a FREE membership under you also giving them access to fitness  tips, nutritional tips and more.  All their purchases can be made through here ensuring your receive the commission and they benefit from your support.
  • Require your clients to log their workouts in the online WOWY super gym.  This is another form of accountability, motivational, tracks progress and enters them into daily drawings for cash prizes ranging from $100-$1000, iPods, cameras, etc for working out.
  • Built my team as to where I am eligible for 1-2 paying clients a day.  I receive around 6-10 new clients each week. I have the opportunity to coach them through their chosen program and earn commissions on any Beachbody purchase they make.
  • Invite clients who enjoy their new healthy and fit lifestyle to join your team of Coaches. Not only is this another amazing way to help keep them on track but, as you build your team you become eligible for the customer lead program in which Beachbody starts to send you customers to support on their fitness journey.  You will then earn commission off their purchases in exchange for your guidance. What an amazing way to reach more people and expand your business beyond your limits

All in all, the Beachbody compensation plan offers you 8 ways to earn money including a 25% commission on retail sales and a 50% commission on quarterly club dues that we talked about.

Sign up is FREE until December 31, 2010…what an amazing opportunity for personal trainers.  I am all for helping you implement these strategies into your business.

Read this Fitness Professionals Virtual Flex document that goes more in depth and then lets talk.  It’s too good to pass up!

A little info about The Beachbody Company

  • Beachbody spends $100 million in advertising a year
  • Beachbody assigns 50,000 new clients to Team Beachbody Coaches EACH WEEK…I get 1-2 new clients per day!!!
  • Entrepreneur Magazine rated Beachbody #69 of the Top 500 Fastest Growing Companies.
  • Has 3 of the 5 top infomercials
  • P90X has been #1 for 18 straight months







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