P90X Workouts Week 2…Chad’s Journey

13 02 2011

Right before we had Riley

Right around this past Christmas (he is going to kill me for posting this;))

He won’t brag but I will.  I think he looks AWESOME!! That right there is what doing the little things each and every day can do for you.  He was doing the WOW workouts that I had been posting and mixing them with the P90X workouts.  He definitely cleaned up his diet but still was treating himself as the wonderful care packages filled with candy just kept rolling in (thank you everyone).  He too is very happy and content with himself but like me, wants to see what that 30 year old body can do!  I can’t wait to see his end results after 90 days of P90X but, I am already so very proud of him:)

HIS STRUGGLES

The Chow Hall is filled with all kinds of junk… taco bar, corn dogs, pizza, french fries and every dessert you could imagine.  So, it is hard for him to have that kind of temptation around all the time. Good to know they are keeping our military feed with high quality food for maximum energy and health…hear the sarcasm?!?!  Kind of sounds like what they serve in our school systems…oh, don’t even get me started on that! Anyway, he also spends long stretches of time in the jet so he has to plan his snacks in advance and be prepared.  To top it off, this workout requires 2400 calories so he has a hard time eating enough to fuel the workouts properly

FIX IT

He says that this challenge and being a coach with actual clients that depend on him for motivation keeps him accountable. He eats a lot of chicken breast and veggies.  On wednesday nights he does treat himself to seafood night on base.  I sent him a bunch of recovery formula, Lara Bars and P90X bars to help him reach his caloric intake with quality food.  He looks forward to the recovery formula after every workout and the P90X bars taste like candy bars so he never feels deprived.

HIS SUCCESSES

I can assure you that he hasn’t always been this disciplined.  He has made small sustainable changes over the last year or so that have truly become a lifestyle.  I used to have to beg him to workout believe it or not!  Now he gets off Skype with me so he can fit his workout in before he goes to bed…WHAT!?!?! He used to eat a lot of junk food…I couldn’t buy Oreos as a treat because he would eat them nonstop until they were gone.  Now he takes most of the cookies from his care packages over to the Ready Room at the squadron to share with all the guys.  He used to make special trips up to Dairy Queen and Wendy’s when we were having cravings and now he wouldn’t dream of doing that.  It doesn’t even cross our mind.

Chad’s Miles this week: 36 (workouts + 7 (shakeology) = 43 miles

My Weekly weigh in: 123 (up a lb…but down in body fat so don’t mind one bit:))

Body fat %: 16.8% (I have NEVER been 16%…down almost 2% in 2 weeks!)

My Miles this week: 42 (workouts)+ 1 (short runs) + 7 (Shakeology drinks) = 50 miles


CALL TO ACTION

So, along with reporting your miles this week and any successes or barriers you want to share, I want you to tell us what one or two small things your can commit to each day that will make a huge difference over time (or what small change have you already committed to).  Chad has made small changes over the last year that have made a huge difference in his health.  So, what can or did you change?  Do you drink 2 cans a pop a day and you can cut it down to 1?  Do you eat fast food during the week for lunch and you can start packing your lunch 3 out of the 5 days? Do you drink a Caramel Burlee Coffee (560 cal…holy carp!) form Starbucks everyday before work? Are you notorious for eating pasta at night and can cut down to only 3 nights a week?  What small change can you make that you can live with…and soon it will be second nature:)

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P90X Results Week 1

5 02 2011

 

WOW…week 1 is already out of the way and let me tell you what, I am definitely ready for my “off” day tomorrow.  This almost 30 year old body is SORE!!!!  I’m not going to lie, I didn’t enjoy every second of my workouts this week.  I am definitely used to a much faster pace workout with my boot camp style that I torture myself with.  Having said that, my body was definitely ready for a change.  Even though I switch it up constantly, I just wasn’t experiencing that awesome “eww I hurt but I love it so” feeling.  So even though I wasn’t used to all the standing around, a day didn’t go by this week that I didn’t feel that awesome  “I can’t bend over to pick up Riley” or “my butt is on FIRE as I walk up these stairs” kind of soreness.

MY DIET

I also tightened up my diet a bit. I am usually a really healthy eater but I decided to follow the P90X nutrition program very closely starting with the “Fat Shredder” phase.  It was tough because I could only have one serving of fruit and one serving of carbs the whole day.  That’s tough when your workouts are that hard but you are only suppose to stay in that phase until you body is telling you it is time to move on (the more wt you have to lose the longer you can stay here…up to about 3 wks) and my body is saying “MOVE IT OR LOSE IT, GIRL”!  I believe I get to add another fruit and a carb. I did commit to removing alcohol as I usually enjoy a glass or two with the girls on Thursday nights but I really can’t say I missed so no big deal there.

MY STRUGGLES

I am not one to deprive myself because I just don’t believe in that.  But, when I say I am going to do something I do it too.  So, I committed to the the nutrition program and that’s that.  However, a very nice mother-in-law sent us a box of Cheryl cookies for Valentine’s day and you would have thought she sent us a million dollars we were so excited.  Riley was bouncing on her knees as I  opened the box and I probably was too.  I was so excited and….I ATE ONE…or TWO!  UGH!  After that I felt like I just kept craving them.  I didn’t eat anymore but it felt like torture knowing they were in the cupboard. I have been shoving them down my kids mouths just to get them out of my house and keep the calories out of my belly.  I know, right…mother of the year award;)

And, while I am spilling the beans, a very good friend of mine invited me out to Outback and I had some of the Bloomin’ Onion. Not very much but still not on Tony’s plan, right?!?! The rest of my meal was grilled shrimp, broccoli and a half of a sweet potato (which I saved my carb for), water and no bread!

To top it off, I was very disappointed with my performance during Ab RipperX and YogaX.  I didn’t realize my core needed so much attention.  Also, my flexibility and ability to clear my mind is lacking greatly.

FIX IT

I do much better when it just isn’t in the house.  I don’t crave things and I definitely won’t make a special trip out to get ice cream even if I am craving it.  So if you have this same problem, my suggestion is to CLEAN OUT YOUR CUPBOARDS!! If it isn’t there you can’ eat it, right?!?  And don’t tell me you have to have it for your kids because they don’t need that crap either…I’m sorry, it had to be said;)

As for my Abs and yoga…even though I am guilty of skipping them in the past I am not going to miss a one:)  Time to focus on all aspects of my health.

SUCCESSES

I was definitely shocked and happy with my stats and my before picture.  I am content where I am at right now but I am curious to see what this body can do. I have even moved on to the blue pull up band (provides the least amount of assistance) so that was a victory for me this week.

Starting weight:122 (weighed in at 118 at Chad’s parents so don’t know if I gained wt or the scales are just different)

Starting body fat %: 18% (I was pumped about this because that was a goal I set before Chad left…now I’m going for 16%)

Starting pant size: 4

Miles this week: 36 (workouts)+ 3 (short runs) + 8 (Shakeology drinks) = 47 miles

CALL TO ACTION

First of all, thank you to you all that have committed to this journey with Chad and I…it means the world to us. Now it’s your turn.  We all have our struggles so share it.  Get it off your chest and you just never know who it might help…including YOU.  By confessing you are more likely to pay closer attention next time when faced with the same situation.  And share how you hope to fix it.  Again, it will help someone that is having the same struggle…and you know someone is in your same shoes right now. Most importantly, share your successes!  You should be proud of your accomplishments.  It’s not bragging.  We want you to succeed and we want to celebrate that with you.  Lastly share your miles so we can see how far we have travelled:)





Business Presentation

30 01 2011

We understand it takes a lot of courage to start your own business, become a Beachbody coach and step out of your comfort zone to help other people…that’s how we got our name “Team Courage”.  But we are passionate about health and fitness and we believe in Beachbody with all our hearts.  We have helped people reach both fitness and financial goals they never thought possible…all because they had a little courage.

So please, click the link below to watch four short (2 min) videos to see if it’s the right fit for you.  We look forward to working with you and helping you on your journey to becoming financial fit:)

View Business Presentation





Workout of the Week

30 01 2011

Predesigned total body workouts that I use for myself and in my boot camps.  Print them off and take them with you to the gym or when you have road trips.  Short on time? Do the workout one time through for a calorie blast that only takes 20 minutes.  Turbo charge it by doing each circuit twice for a kick butt 40-45 minute workout!

WOW#1

WOW#2

WOW#3

WOW#4

WOW#5






7171 Mile Fitness Challenge

26 01 2011

February is a very exciting month in the Tucker house. February means we are over half way and we only have 90 days until Chad comes home!!!!  So, to keep us connected, to give us something to work toward together, and to make sure we are both smokin’ hot when he returns, Chad and I decided to do a whole round of P90X together, which is 90 days long…PERFECT!!!  We are going to keep each other accountable.  Cheer each other on.  And support one another when we struggle.

Then we had a great idea.  We thought you all could help us celebrate this count down to VMAQ-3 homecoming by joining us in our fitness challenge.

So here’s our challenge…

  • There are about 7171 miles between Chad and us.  My goal is for us to beat them back here…in pounds lost.  Huh!?!?!
  • Every pound you lose counts for 10 miles.
  • So, if you lose 20lbs you have contributed 200 miles…make sense?  Conservatively, you can lose 1lb a week and lose 12lbs before they get home and contribute 120 miles.
  • Don’t have any weight to lose or if you reach your goal wt before the 90 days is up…each mile your run, walk, bike swim counts as a mile.  Spend 60 minutes strength training…counts as 6 miles.
  • Shakeology option….Now,  a lot people that just aren’t ready to commit to a fitness plan…I get that. I can’t get my mom to sweat for the life of me…not sure I’m really her child…kidding mom;) So, you can take your first steps to getting healthy by committing to drink Shakeology like my parents did…and most of my clients. Without going into it, it is the best supplement I have ever had…and I have had a lot.  Added bonus…it’s SAFE…new and different concept for the fitness world;)  EACH shake you drink is worth 1 MILE and you will lose weight drinking it so count those miles too:)  It’s not a miracle drink…I don’t believe in those but it will supply your body with all the nutrients it needs to bring you  metabolism out of “sluggish mode” which we all suffer from. Learn more about it…Shakeology Review.
  • Every Sunday morning will be the weigh in day (first weigh in is on a tuesday but weigh in every sunday following that).  Use the same scale every time.
  • Submit you weight to me each Saturday via email (sommertucker@yahoo.com) or Facebook (facebook.com/sommer.tucker)…this is confidential. AND the miles your ran/walked/biked…AND the number of Shakes you drink that week.  I will announce who is in the lead by miles but I won’t announce weight.
  • Support each other right on this page by leaving comments, asking questions and encouraging each other.  You will see Chad and I post frequently.
  • Competition starts: Feb 1 (first weight in) and ends May 1

How Do You Enter

  • Email me your plan…what program or form of exercise are you going to commit to?  How many times a week? Are you going to be drinking Shakeology?  What is your goal?  I need all the goods:)
  • You already know our plan…P90X 6 days a week and drinking Shakeology every single day. Both of us want to have a six pack by the time he gets home. 16% body fat for me and  15 pullups unassisted.
  • Then email me  your starting weight on Feb 1 and each week after that.  I will send out reminders, tips, and answer any questions you have along the way…that is why you need to email me.
  • MUST: make your commitment “public” and post “I’m in” in the comment section.  I will post my journey each week and send you the link in which you will post your miles…and your successes and your struggles (if you want).  Just a great way to keep us all accountable and motivated:)

How Do You Win?

  • The person that contributes the most miles wins a Team Courage shirt that I am having designed as we speak.
  • The person that loses the most in terms of percentage also wins a Team Courage Shirt
  • AND…one random person will also win a Team Courage shirt…Chad will draw a name from his flight helmet when he gets back;)

Don’t know where to start or need a little help?

That’s what I do for a living.  That’s what we are passionate about.  Just ask!  We became fitness coaches because we know the programs work.  I use them with my personal training clients because…THEY WORK! We have seen Shakeology change peoples lives when the fitness aspect was just too overwhelming to begin with. We have a meal planning system right at our fingertips.  Whatever the barrier is we can help.  Let us know how we can help.

  • You can always research the programs by yourself and then ask my opinion or just go for it:)
  • http://www.tinyurl.com/realfittraining ( this is our FB fan page.  We have an online store and you can click on any program to get a full list of all the programs.  I have my favorites but there is something for every fitness level)

What we learned from this deployment

Well, we have learned a lot but, one thing that we have both learned is how much we have taken each other and the joys of our family for granted.  More than ever we refuse to let some disease that is completely under her control cut our time short with our family and friends. Join the quest to have more years with our family by joining this challenge with us.

Fitness Challenge Week 1

Fitness Challenge Week 2





The Skinny on Alcohol

21 01 2011

I had a couple glasses of wine with a good friend last night.  Since I had a glass of wine the night before with a different friend, and I’m going to dinner with friends tonight in which we usually get a few drinks I got to thinking about how easily a few “harmless” drinks can derail all your hard work…especially when we sting them in a row like that (so not usual Sommer Tucker behavior).

In all seriousness, alcohol is our “skinny jeans” biggest enemy. Alcohol is nothing but empty calories. It actually promotes and causes fat storage and prevents us from slipping into our REM cycle, which is when our body actually repairs and recovers from our workouts.  Over time, alcohol depletes serotonin, our happy hormone that is responsible for our overall feeling of wellbeing.

If that isn’t enough, alcohol makes us hungry by lowering our blood sugar levels. With our willpower nowhere to be found, we end up with the munchies and everything is fair game. Be honest, when else have you made an emergency midnight stop at Taco Bell and ordered one of everything from the value menu?

Side note, “skinny jeans” aren’t a size 0 or a size 4.  They are those jeans that make you feel like a million bucks.  That pair of jeans you put on that make you walk with a little more pep in your step…you know what I’m talking about.

Having said that, it’s not realistic to ask you to cut out alcohol completely. So, be smart! Stay away from the sugary drinks! Instead opt for clear alcohol and a calorie free mixer such as Diet Pepsi. And remember, on the rocks is always better than frozen! And, when it comes to wine, who are we kidding…how many of us only drink 4 ounces of wine? If your wine glasses are anything like mine, they hold about 8 ounces and we don’t hesitate to fill it to the tippy top over and over again.  When they talk about the heart healthy benefits of red wine they are talking about one or two 4 ounce glasses, NOT the whole bottle.

Bottom line…THE CALORIES REALLY ADD UP!!!!! Remember, it only takes 3500 extra calories to gain ONE pound of fat. Drink two margaritas and you’re halfway there. So, if you are serious about weight loss, be smart and be careful! Oh, and don’t forget all the bloating that alcohol causes. Much of this is due to the loss of electrolytes caused by the toxins and grain products in alcohol and the accumulation of sulfur-bearing gases that build up in the tummy…YUCK!

Our Enemy

Long Island Ice Tea 780cal

Margarita 740cal

Chocolate Martini 6oz 438cal

White Russian 425cal

 

WOW…it really adds up!!! In honor of our “skinny jeans”, we must choose our alcohol wisely!

 

Better Options

Flavored vodka and seltzer water 95 cal

Rum and diet (1 shot) 95 cal

Wine spritzer 96 cal

Budweizer select 55 cal





My Meal Plan

15 01 2011

So, people are always asking me,  “What do you eat during the day? What do you snack on?  What do you make for dinner?”  For those of you that know me know I’m a simple girl without much passion for the kitchen.

We’ve all seen those healthy recipes that have a million ingredients and you can’t pronounce half of them. Nope, not for me, not gonna do it! I have a million things to do and slaving over the stove isn’t one of them. I need easy!

So, I hate to disappoint you.  It’s nothing special but it is well thought out and planned. Here are a few examples of what a normal day looks like to me. Notice I really don’t eat after dinner…it affects how your body builds muscle and burns fat.  If I’m really hungry I shake ½ scoop Shakeology with milk or grab an apple.

  1. 7:30AM: 2 eggs, 2 pieces Turkey bacon, 1 slice gluten-free toast.  Frank’s Hot Sauce for a little kick, cup coffee w little sugar…no cream
  2. 10:30AM: P90X Recovery Formula…line this snack up to follow my lifting workout
  3. 1:00PM: Chocolate Peanut Butter Shakeology and small salad (sometimes)
  4. 3:30PM Lara Bar (Choc chip brownie is my favorite), apple
  5. 6:00PM: Baked Chicken, roasted garlic red potatoes, steamed broccoli (with a splash of Frank’s Red Sauce on the chicken for some kick)

 

  1. 7:30AM: Steal Cut Oats (or Quakers Lower Sugar Maple and Brown Sugar oatmeal if I’m in a hurry) with walnuts, pinch of brown sugar and dried cranberries, cup coffee w little sugar…no cream
  2. 10:30AM: cut up banana, drizzled with hot almond butter, sprinkled with crushed w walnuts (if I don’t have a lifting workout…otherwise it’s recovery formula)
  3. 1:00PM: Chocolate Peanut Butter Shakeology (I have this everyday) and small salad (sometimes)
  4. 3:30PM Hard-boiled egg and bowl of grapes
  5. 6:00PM: Shredded Chicken (that I boiled) mixed with mayo, onion and grapes over a bed of lettuce with vinaigrette dressing

 

  1. 7:30AM: Open face egg sandwich…1 egg, 1 slice of gluten-free toast, thin layer of mayo, 2 slices of tomato, 2 slices of low sodium ham lunch meat, sliced apples
  2. 10:30AM: sliced cucumbers, carrots and sliced red bell peppers and hummus…unless it’s a lifting day then it’s Recovery formula
  3. 1:00PM: Chocolate covered strawberry Shakeology (I have this everyday) and small salad (sometimes)
  4. 3:30PM plain Greek yogurt, drizzled with honey and fresh blueberries
  5. 6:00PM: Grilled hamburger (extra lean or bison meat), topped with onion, sliced tomatoes and avocadoes btwn 2 pieces of crisp lettuce, homemade sweet potato fries

 

When I show people this stuff they often tell me they couldn’t come up with it on their own.  My response…neither do I:) I have been a club member with Beachbody, which provides the meal planning portion, for over a year.  So, they have done it for me specific to my workout program and my stats.  They give you different options so you can adjust it to your taste. And now it is just second nature to me.  I also work off of a good guide called Michi’s Ladder that Beachbody also provides to their general members (that one is free).








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