Weekly Beachbody Coach Newsletter

After a little fun in the sun this Memorial Weekend, it's time for another edition of my weekly newsletters.  As always, let me know how I can help you reach your health and fitness goals.  Let's make it a great start to summer!

The purpose of this newsletter is to provide you with the tools you need to reach your health and fitness goals, whether related to nutrition, fitness, or motivation, as well as to give you the most recent Beachbody news and updates.

WOWY – WOW WHAT??

If there’s one thing you gotta do, it’s log your workouts in the WOWY Gym.   WOWY stands for Work Out With You.  It’s Team Beachbody’s online support system.  Here’s how it works.  You log in daily and report what you are doing that day for your workout or exercise.  It could be a Beachbody product such as P90X, or it could be as simple and going for a walk.  It doesn’t matter what it is – just log it!  Do you know why you should do this?  Two reasons.  One, to keep you accountable.  And two, to win money and prizes.  Seriously.  Each day Beachbody randomly gives out $300-$1000, plus cameras and ipods, all for just logging your workouts.  Sweet!  Plus you can create your own workout group or get on the message boards to see how others are handling the workouts and get the support you need. It’s quick and easy.  I literally log my workouts each morning as I’m sitting in front of the computer eating my breakfast.  I timed it one morning and it took me eight seconds -  eight!  Ready to get started?  Click here.  You can either choose the free membership or the club membership (club membership allows access to personal trainer chats and meal planners, as well as 10% off Beachbody products for just $3/week).

Baseball, BBQ’s, and your beach body

Well, looks like summer is officially here!  You know what that means…picnics, barbecues, baseball games, carnivals, and more food-oriented events than you can fit into your schedule.  So how do you beat the odds and meander through all of those gatherings without over-indulging yourself?  That’s easy.  Eat before you go.  I know, I know.  How boring is that?  I mean, after all, those nachos wont’ kill me.  Neither will that cotton candy, right?  Chances are, if you are reading this you have probably been focusing on your health and fitness lately.  So why give in now?   Those ten minutes you spend eating that crap is not worth the sixty minutes of exercise you’ll need to do later to burn it off.  And who ever feels good after eating a tray of nachos anyway?  Save your money and your waistline and eat before you go.  Besides, it’s summertime, which means fruit is always in abundance, so make that your dessert.  Just think how good you’ll be looking at the pool!

The new Fit50.com

I became a Team Beachbody coach in October of 2010 after four of my neighbors completed P90X with me.  It was my second time through, but their first.  One guy lost 25lbs. in 90 days.  After that, I really felt compelled to help others achieve their health and fitness goals.  Enter Fit50.com.  I stumbled across this website after Googling key words such as “healthy” and “fit.”  This website was created by Chad Graue, who is also a Team Beachbody Coach.  After talking with him about the Beachbody coaching opportunity, it was a no-brainer.  I’m in.  I’m part of a great team of coaches who are all focused on helping others achieve their health and fitness success.  The website was recently revamped, so take a look around as another source of information to help you on your journey.  We’ll be adding things each week to further supplement our customer’s needs.  And if you know of any family or friends that need help with their health and fitness, feel free to send them our way.  And we sure could use the help too.  Let me know if you want more information about the coaching opportunity.

MAKE IT A GREAT WEEK!

Darin Olien and the Shakeology ingredients

There's a reason this guy's been in Oprah's magazine, plastered over social media, and doing television interviews.  These ingredients are hands down the best in the world and Darin Olien has brought them to us.  I've been using Shakeology for 6 months now.  You ought to try it to.  For a free sample, just email me at buckmanjeff@gmail.com.  You'll be glad you did.

Superfoods For Your Good Health: MyFoxLA.com

Killer Tuna Cake Recipe

One word....Scrumdiddy!

Tuna Cakes
Prep: 10 min  |  Total: 26 min (including refrigerating)

2 cans light tuna in water, drained and flaked
1 pkg. Stove Top stuffing (whole wheat, preferably)
1 cup Shredded Cheddar Cheese
1/2 cup carrots
1/3 cup light mayo or miracle whip
2 tbsp. pickle relish
3/4 cup water

Step 1:  Mix tuna, stuffing, cheese, carrots, mayo, relish, and water in a bowl.

Step 2: Cover the bowl and refrigerate for 10 minutes.

Step 3:  Heat large nonstick pan sprayed with cooking spray on medium heat.  Scoop tuna mix, using about 1/3 cup for each cake, into the pan.  Use an ice cream scoop to make evenly shaped balls.

Step 4:  Genly flatten cakes using a spatula.

Step 5:  Cook 3 min. on each side or until golden brown, turning cake carefully.

Makes 6 servings, 2 tuna cakes each. 

Week 2 Results from P90X and Insanity Hybrid Workout

Slow and steady wins the race, right?  As Tony Horton says, "Rome was not built in a day and neither was your body."  My goal?  Gain 10lbs. and go under 10% body fat.  Lofty goal, indeed.  But, as I start week 3, I'm beginning to like what I see.  Multiply my results over 13 weeks and I should reach my goal. 

So what is your goal?  You can't reach it if you don't have one.  Draw a line in the sand right now and let's all achieve what we've been dreaming of.  Have a great week all. 

JB

My Team Beachbody Weekly Newsletter

It's a new week, which means another installment of my Beachbody newsletter to my customers.  Instead of just posting the actual newsletter, which is a little hard to read, I'll include the article text below.  And as always, feel free to add your two cents or submit topics or questions you'd like answers to.  Have a great week and let's keep getting fit and healthy!

Weight loss (or gain)

If you’re like me, you purchased a Beachbody product or supplement because you wanted to change your body (for the better, obviously).  I wanted to lose about 15 pounds, so I bought P90X.  Then I bought Insanity.  Well, the weight is off, but now I want to add a little muscle.  Maybe you have all the muscle you need, but are looking to drop some more weight.  Whichever direction you are headed, the biggest factor in reaching the desired goal is nutrition.  Always has been, always will be.  I highly suggest counting calories, at least for the first few weeks until you get used to the portion size and types of foods you should be eating.  Then it quickly becomes old habit.  I have a sweet Excel file that I use to help me track things and would be more than happy to share it.  And remember – it takes 500 extra calories each day to gain just one pound each week.  Looking to lose?   Take in 500 less each day and you’ll drop a pound a week (assuming you are at your minimum caloric intake to just maintain your weight).  

Summertime is almost here!

For many of us, that means ditching pants for shorts, shoes for sandals, and hitting the pool – with a beach body, of course!  Now that we all have ripped bodies, we’ll be turning heads.  Just make sure they’re not turning to look at your nasty sunburn.  As the weather heats up, we’ll be spending more time outdoors.  After being cooped up all winter, our skin is not used to the extra UV rays.  So protect yourself, and especially your kids, if you have them.  Take it from a redhead – a sunburn is no fun.  

Team Member Spotlight

I’m blessed to have a terrific guy on my team by the name of Ben Dumont.  But he is an even better husband, and here’s why.  Ben’s wife Bridget was diagnosed with breast cancer several years ago. She thankfully made a miraculous comeback and is now cancer free!  To honor his wife and promote breast cancer awareness, Ben has been training for the last five months to ride the entire length of the Katy Trail that stretches about 250 miles across the middle of Missouri – in one day!  And as I write this letter he is currently on that trail at about the halfway point.  He left at 5am on Sunday morning near Sedalia, MO and will be arriving around 11pm in St. Charles, MO.  For those bike enthusiasts, he’s maintaining about a 16mph pace, with only a handful of stops.  This is his second time doing this sort of ride, and he intends to break the record.  Good luck Ben and thanks for being a great team member and role model!

   

Personal Development

You’ve been training your body, but now start training your mind.  Take 10 minutes out of your day to focus on improving your attitude and outlook and I guarantee it will be a life changer.  Start today!

My Team Beachbody Coach's Newsletter

As a Team Beachbody Coach, I receive weekly customers from Beachbody (which is sweet!).  I decided to create a weekly Coach's Newsletter as a better way to communicate with them about various health and fitness topics, as well as any new updates from Beachbody.  Below you will the very first newsletter, hot off the presses (or keyboard).  Hopefully you will find the information useful as well.  And if you'd like to receive the weekly newsletter by email, which may be easier to read, send me your email address to buckmanjeff@beachbodycoach.com.  And feel free to send me any topics you'd like to see covered, whether in the newsletter or on the blog. 

Time to go push play to P90X - Shoulders and Arms.  Yikes!

JB

P90X, Insanity and Decision-making

Well, started week 2 today.  Feeling pretty good. It's amazing how fast your body recovers to where you left off (I took a 4 month hiatus during coaching season). The first week was a little rough, but today I'm almost back to the point where I left off in regards to the reps and weight used.  And below you'll see my charts.  Down body fat percentage (hey, down is down) and up in weight.  Hopefully this trend continues and I'll be trading fat for lean muscle. 

Enough about me.  Let's get more on board the fit train.  If you are like me, you keep putting things off until tomorrow.  And then you slowly creep up to the point of almost starting something, but you look, research, read, listen to, and gather up just about every ounce of information you can before you make that commitment.  I love the Beachbody credo - Decide, Commit, Succeed.  The single hardest part of starting anything, whether a workout, a job search, a relationship, or buying a car, is making the decision.  We all have that little part of our gut that tells us to not sign on the dotted line for fear of making a wrong decision.  For you husbands out there - ever go shopping for paint colors with the wife?  Exactly.  For your wives out there - ever go car shopping and wonder why we have to try out every little gadget inside the car?  Exactly.
The point is this...it's time to start producing results and not excuses.  I'm more guilty than anyone of this, by far.  But I decided I needed to commit again to my health and fitness.  Which is why I'm posting my weekly workout results and periodically my food journal.  It's time to be held accountable.  And hopefully I can count on you to help me with that.

Let me give you an example of how I've been recently encountering this at work.  I work as a high school college counselor, meaning I help students with the college process.  And these past few weeks seniors have had to decide which school they are attending . I've had numerous sit down in my office and say to me, "I've been admitted to X, Y, and Z.  Which one should I choose?"  Right, like I'm going to pick.  They are so worried about choosing the wrong school, but I reassure them that if they went through the process correctly, and did their research before applying, then any choice is the right choice.  And it usually comes down to this one little statement for them.  If you went home right now and posted on your Facebook account that you were attending X, Y, or Z, which one makes you smile the most.  Sometimes tough decisions don't need to be so tough.  So if you have been on the fence regarding a workout regimen, diet plan, new pair of shoes, or flat screen tv, let's get the ball rolling.  I'm throwing it to you now.  Comment to the blog with what decisions are holding you up.  You'd be amazed at how quickly one can make a decision once the discussion is out there. 

Let me know how I can help.  Thanks for reading and have a great week!

Day One of P90X, plus food journal

Time to begin the accountability.  I won't bore you with daily updates of my workout and food journal, but I'll share my weekly changes.  I woke up at 5:10am to crush the Chest and Back routine of P90X.  Feels good to.   get after it early, but boy does the onset of soreness increase throughout the day!  And now is as good as time as any to mention that I hate pull-ups.  Not my thing.  But I know that I'll reap the benefit of a strong upper back - maybe when I'm on my cross-Atlantic rowboat trip???

Below is my food journal as well.  My goal is to gain 10lbs.  Ten lean pounds.  That means I must consume 500 extra calorie per day (3500 each week, just to gain one pound of muscle).  Eating six small meals is much easier, but it seems that I'm always eating.  I think I did pretty well, if I say so myself.  Looking forward to eating like this all week.  I always feel better when I do. 

Off to eat again...

Beachbody and P90X - Round 4

And so it begins....Round number four of P90X.  I awoke at 5:10am ready to crush the Chest and Back routine.  Nothing better than a morning workout to get the juices flowing!  This time I'll be journaling my results with the workout, in regards to weight and body fat %, AND my daily food intake.  I'll post exactly what I eat each day (good or bad) and I expect to be held accountable for my results.  Beachbody has a great tool on the the Team Beachbody portion of their website in which they offer meal plans and recipes, based on your goals. Definitely worth a look!  And I certainly need to thank Ronnie McCracken for his fantastic Excel spreadsheet to make tracking my daily intake of food a snap.  Stay tuned later tonight to see how Day 1 went. 

Daily Food Journal

The biggest fear that I have about this accountability group is my daily food journal.  Having to report to others what eat is almost like trying on clothes without the dressing room.  What will others think?  What if I break down and consume an entire bag of chocolate chips?  Yep, been there done that.  But the more I think about it, the more I actually like the idea of writing down what goes into my body and then sharing that with the group.  This will be the best way for me to reach my health and fitness goals.  Our group is not there to mock and poke fun, but to share, motivate, help, and hold each other accountable.  Success will be found as a group. 

Below is what the food journal will look like and what information we'll be tracking.  Bring it on!  Who is with me?