TELL ME WHAT YOU STRUGGLE WITH BELOW!
to proceed with difficulty
or with great effort
We all struggle in one form or another with something.
You can say something as simple as:
Hey CoachWoot, I struggle with…
Click to Finish the Tweet
Do you want to Lose Fat, Gain Muscle and Feel Great? CLICK HERE and JOIN THE TEAM!“It never gets easier. You just get better.”
I want to Lose Fat, Gain Muscle and Feel Great!
My goal is to Lose Fat, Gain Muscle and Feel Great!
I WILL Lose Fat, Gain Muscle and Feel Great!
If you push yourself every workout to GET RESULTS, then this is true.
Pushing for one more rep, a few more seconds, a little more weight.
Those things make you better!
Today I did just that!
I actually got some sleep last night, so the morning was much better. The medicine for everyone in the family seems to be kicking in, WHICH IS GOOD!
The morning continued without incident and time flew by.
Around 1pm I made myself a peanut butter Chocolate Shakeology shake. You’d think that I’d be bored with eating and drinking the same things over and over again but I’m not. It tastes delicious EVERY TIME!
Today I drove 2 of the kids to doctor’s appointments and since we were in town, we took a quick detour to our favorite quick and health food joint, Chipotle. As usual, I got a veggie bowl with brown rice, black beans, fajitas, all the salsas, corn and guacamole. I ate half just after 4pm. Man, that was good. (Note to self, I need to write a post on this!)
Since I had my second meal a little earlier than usual, I was able to get the workout in a little earlier. Plus it gives me a chance to spend some time with my better half.
Tonight’s workout was BODY BEAST Build:Back/Bis.
I feel good that most of the time I was using the same or heavier sized weights that Sagi was using. Although, the man is a BEAST when it comes to bicep part of the workout. He’s doing bicep curls easily with 40′s. A lot heavier than I can go!
According to my Polar FT80/H7 combo, I burned a respectable 384 calories with JUST the strength training part of the workout. I was happy with that and decided to skip the cardio for the night.
Immediate after the workout, I blended a double scoop Chocolate, banana, peanut butter Shakeology shake and added some creatine and BCAAs.
And since I was done earlier than usual, Jaime and I popped in a DVD and got to spend some quality, relaxing, couple time together. BONUS! Oh, and that stinker ate the second half of my veggie bowl!
Holiday Weight Gain, DON'T BE A VICTIM! GET RESULTS HERE!
“The average American gains 5 to 10 pounds during the holiday season.”
You may have heard that before, it’s been around a long time and it’s been blasted out in the media!
But, is it true? What is the truth?
PLUS, 7 tips to avoid ANY Holiday Weight Gain!
According to a report in The New England Journal of Medicine, the average Holiday Weight Gain is about 1 pound.
However, according to another Holiday Weight Gain study, weight gain was greater among individuals who were overweight or obese! They gained on average 5 pounds!
Well, there is a little truth to what you’ve heard. Whether you are fit and trim or big and bulky, the chances are that you’ll see some Holiday Weight Gain. The good news is that the claims have also been slightly exaggerated since 10 pounds of weight won’t magically appear on your hips or belly! The bad news is that we still have a problem because we usually don’t lose that Holiday Weight Gain and it just keeps adding up year after year!
So, how do you avoid this Holiday Weight Gain?
Some of the reasons for the Holiday Weight Gain phenomenon are that we take some time off from physical activity, we indulge in all the wonderful food that surrounds us and that we are stressed out to the max!
If we avoid some of the reasons for the phenomenon then we’ll avoid the Holiday Weight Gain!
As we approach the end of the year we seem to get busier and busier. When we are busy we might get out of the routine of working out. DON’T LET THAT HAPPEN! Now this doesn’t mean that we have to do EVERY workout that we would usually do. If we have friends and family over for an evening, just go ahead and skip that workout day. But, if we have friends and family over for an extended stay, we’ll need to be creative. You do have options!
Do Some Physical Activity To Avoid Holiday Weight Gain
Whether it’s indoors where it’s nice and warm or outside where it’s down right cold, you can walk to keep yourself active. The mall, the neighborhood, anywhere! Remember, EVERY STEP COUNTS!
Usually, we think of a workout at the gym for a 30-minute or 60-minute block of time. Well, you can get a decent workout at home in must 10 minutes! Do that a few times a week and you can stay active to avoid the Holiday Weight Gain. IT’S ONLY 10 MINUTES, JUST DO IT!
People like to eat and when we get together, it makes it even better. If you’re looking forward to one of your favorite dishes then enjoy it. Just stay balanced. How do you do that?
Don't Overindulge To Avoid Holiday Weight Gain
If we put it on our plates, we’re going to eat it. So, if we choose a smaller plate we won’t have room for all those extra calories, right?
Once you have a helping of your favorite dish, fill up the rest of your plate with healthier options. Load up on veggies and salad. Just be careful with the dressings.
You’ve enjoyed your favorite dish so quit while you’re ahead! If you aren’t already full then you will be in a few minutes. Just take a break, enjoy the company and relax.
If skipping seconds isn’t working, grab some water. It will keep you hydrated and keep you full. Besides there aren’t any calories in water, so have as much as you want. Stay away from soda, juices and alcohol which have tons of calories.
To keep that Holiday Weight Gain at bay, watch the calories! It takes 3500 calories to gain a pound of fat. Remember, you can indulge, just don’t OVERINDULGE!
The holiday season is one of the most stressful times of the year. Lots of spending, lots of company and relatives, lots of temptations and not a lot of time. It’s imperative that you plan a few stress relievers that don’t involve food. The less stress we have the better we will feel. The better we feel the easier it will be to avoid the Holiday Weight Gain.
Relieve Stress To Avoid Holiday Weight Gain
Take an hour for you. Whether it’s drawing a warm bath listening your your favorite music, pounding the pavement so that you can think or punching a bag to workout frustrations. Remember to TAKE THE TIME!
Do you want to Lose Fat, Gain Muscle and Feel Great? CLICK HERE and JOIN THE TEAM!“Life begins at the end of your comfort zone.” – Neale Donald Walsch
I want to Lose Fat, Gain Muscle and Feel Great!
My goal is to Lose Fat, Gain Muscle and Feel Great!
I WILL Lose Fat, Gain Muscle and Feel Great!
Usually, pain is also at the end of that comfort zone, right?
Not that I’m big into pain. But having that burning sensation in your muscle groups while you workout is a great feeling AFTERWARDS!
Well, I had some of that today when I was doing the intervals on the elliptical this evening. But I’ll get into that in a minute.
Today definite did not start out well. Our youngest caught strep again and woke us up at 2am vomiting. NOT GOOD! Needless to say, I didn’t any sleep.
With the lack of sleep, I was dragging all morning. And the morning seemed to be forever long.
By the afternoon I was feeling OK. Of course, my favorite meal perked me up. I blended up a peanut butter Chocolate Shakeology shake. It always hits the spot, tastes good and is healthy too! A win-win-win!
Around dinner time I had to run out. While out the kids pleaded for some Domino’s pizza. Comfort food since they have all been feeling horrible the past couple of weeks. The kids have to enjoy a dinner every once in awhile, right?
Oh man, when I picked up the pizza it SMELLED SO GOOD! Wow, as you probably know, PIZZA IS MY WEAKNESS! I love EVERYTHING about it. Domino’s isn’t my favorite pizza, but it is pizza.
When I got home I really had to fight the urge/temptation to eat some. I tell ya’, after having no sleep, dragging all day and being hungry, it was calling my name!
I was strong though! I threw a brown rice steamer bag into the microwave. While that was cooking I warmed up some canned organic black beans and threw in some spices. When the rice was done, I mixed it together added some lime juice and voila, arroz y frijoles. I also warmed up the steamed veggies from yesterday and I had a complete meal.
It wasn’t pizza, but it was WAAAAAY better for me and keeps me on track to GET RESULTS!
When workout time came around, the lack of sleep hit me again! I did NOT feel like pushing play.
But, I mustered up the motivation to go into the garage and pop the BODY BEAST DVD in. Once I started I felt pretty good. I bumped up the weights on the incline bench moves, a physical weakness of mine.
I’m proud of the weights I was putting up and I look forward to beating those numbers in the near future.
After the strength training I jumped onto the elliptical. Whew, the lack of sleep hit AGAIN! I was really dragging on the intervals, legs were burning and I was tired. Which was unusual, since I don’t mind them at all. It just shows how IMPORTANT sleep is!
According to my awesome Polar FT80 and H7, I burned 567 calories.
Definitely outside of my comfort zone today with the lack of sleep, but well worth it!
With my butt thoroughly kicked, I blended up a SUPER SHAKE. What’s a SUPER SHAKE? A term my friend Ken Allen came up with. It’s a HUUUUGE Shakeology shake. For me, it was 2 bananas, 2 tbsp natural peanut butter, 2 scoops of Chocolate Shakoelogy and LOTS OF ICE!
It was AWESOME! Time for bed!
Do you want to Lose Fat, Gain Muscle and Feel Great? CLICK HERE and JOIN THE TEAM!“If you focus on results, you will never change. If you focus on change, you will get results.”
I want to Lose Fat, Gain Muscle and Feel Great!
My goal is to Lose Fat, Gain Muscle and Feel Great!
I WILL Lose Fat, Gain Muscle and Feel Great!
That quote is EXACTLY why you need to take a rest day! Change is what keeps the body working, keeps the body guessing, it’s what GETS RESULTS!
But, you have to make the right changes.
What kinds of changes?
Adding a little calories here, subtracting a little calories there.
Doing some extra cardio.
Changing up the workouts.
Taking a rest day.
And that is exactly what I did today, a rest day.
I did jump on the scale today to make sure I was heading in the right direction with this experiment. And I was happy with the results, so I’m going to keep it up.
I was thinking about making a change to the experiment with the diet plan. But since I’m on track, I’ll keep it the same.
For my first meal, I made a peanut butter Chocolate Shakeology shake with lots of ice. I love making it with lots of ice. Like a chocolate slushy, yummy!
A few hours later, I had a second peanut butter Chocolate Shakeology shake. It was just as good as the first one today.
For dinner, my wife made our usual tilapia and brown rice meal. I added some steamed veggies to make the meal complete and gobbled it up.
I enjoyed my rest day. But tomorrow it’s time to change it up, add some weights and GET RESULTS!
Do you want to Lose Fat, Gain Muscle and Feel Great? CLICK HERE and JOIN THE TEAM!“Failure is not falling down but refusing to get up.” – Chinese proverb
I want to Lose Fat, Gain Muscle and Feel Great!
My goal is to Lose Fat, Gain Muscle and Feel Great!
I WILL Lose Fat, Gain Muscle and Feel Great!
The last few days have been a blur! I have been a little off schedule and my meals have been a little off too. BUT, I refuse to fail, so I needed to get back on track and today was the day!
A couple of days ago, I got in the BODY BEAST Build:Chest/Tris workout and it was awesome. I lifted heavy and pushed myself hard. It felt great! Yesterday, I did some volunteer work ALL DAY LONG and by the time I got home, I did NOT feel like getting in the Back/Bis workout. So, I opted to take yesterday as a rest day. That leaves me with today.
Even though everyone else in the family seems to have either come down with something OR is still sick, I feel great! I slept well last night and the morning went well. I did run to town late morning and while out I grabbed a Chipotle Veggie Bowl, chips and guacamole. I know, I shouldn’t have gotten the chips and guacamole, but it is so good!
Once back home, I ate some of my Chipotle Veggie Bowl, as well as some of the chips and guacamole. Oh man, that was good!
I wanted to get the workout in early, but I just couldn’t get the motivation to go push play.
I was looking forward to finishing my Veggie Bowl though.
I finished my veggie bowl, chips and guacamole for meal #2. I definitely had to count this as my big meal since I finished the chips and guacamole. I’ll NEED to get in a good workout tonight.
I got up the motivation to push play. I needed to get back on track since yesterday was an unplanned rest day. I popped in BODY BEAST Build:Back/Bis and bumped up the weights on a couple of the moves. I felt good once I started the workout and I’m so glad I pushed play.
After I finished that workout, I jumped on the Precor Elliptical did 20 minutes of intervals and 10 minutes of steady state cardio.
I burned 592 calories overall! According to my Polar FT80, 19% of those calories were from fat.
I felt fantastic after the workout. I’m back on track!
Since I already had my large meal for the day, I opted for a double scoop of Chocolate Shakeology, a banana and lots of ice in my shake. That hit the spot and it was relatively light on calories.
I’m happy the way I ended the week. I look forward to tomorrow rest day and jumping on the scale to check my progress.
Do you want to Lose Fat, Gain Muscle and Feel Great? CLICK HERE and JOIN THE TEAM!“The best way to predict the future is to create it.”
I want to Lose Fat, Gain Muscle and Feel Great!
My goal is to Lose Fat, Gain Muscle and Feel Great!
I WILL Lose Fat, Gain Muscle and Feel Great!
I predict that I will GET RESULTS! Now all I have to do is follow the plan and create those results!
Uh oh, I’m getting…
Uh oh, is right! I did NOT want to wake up this morning. I think I’m catching what the family has had! When I finally woke up my throat was hurting and I started popping Zicam like candy! I do NOT want to get sick.
I was dragging a little in the morning and I’m so glad it is a rest day.
Since Shakeology supports our immune systems, a Shakeology shake is just what the doctor ordered! I blended up peanut butter Chocolate Shakeology shake with ice and it felt good on the back of my throat. I also took a boat load of vitamin C.
For dinner, we cooked up some salmon, asparagus and brown rice. I could feel myself getting more tired and my throat was still sore. I was looking forward to another Shakeology shake later in the evening.
Still popping Zicam and loads of vitamin C, it was now time for my shake. Since it’s my biggest meal of the day, I added a little more peanut butter and a banana to the Chocolate Shakeology. Umm, umm, good!
Let’s hope tomorrow I feel a little better and NOT worse!
I’m feeling really good about the first week of my Beast Up Experiment to Lose Fat, Gain Muscle and Feel Great! I can definitely work with this workout and nutrition program.
The only thing I’m worried about is our mini-vacation coming up in a few days!
Do you want to Lose Fat, Gain Muscle and Feel Great? CLICK HERE and JOIN THE TEAM!“You must do the thing you think you cannot do.” – Eleanor Roosevelt
I want to Lose Fat, Gain Muscle and Feel Great!
My goal is to Lose Fat, Gain Muscle and Feel Great!
I WILL Lose Fat, Gain Muscle and Feel Great!
What a long day! But, the day wasn’t over. I needed to push play! See how day 16 went…
I woke up early and headed out for some volunteer work. The morning went REALLY fast since I was climbing around rafters and running cables. I never ran out of energy and felt great. I’m really enjoying the energy from this experiment so far.
When lunch time came around, lunch was provided. I was hungry. I was burning some serious calories up in the attic. The lunch smelled great, but it wasn’t exactly on my diet plan. I did snag a few potato wedges which I should NOT have had! I then ran to Chipotle for a veggie bol. Oh yeah, that hit the spot. I ate about a third of the veggie bol since I ate those “no-no” potato wedges.
We finished up the volunteer work for the day and I headed home.
When I got home, I finished up my burrito bol. It was more calorie then I should have had for this meal, so I’ll have to watch the calorie intake after the workout.
I rocked BODY BEAST Build: Back/Bis. Afterwards, I jumped on the Precor Elliptical and easily finished up the intervals and steady state cardio. With my Polar FT80 and H7 Bluetooth, I burned a total of 565 calories.
Since it was pretty late, I mixed up the P90X Results & Recovery formula right after the workout. Then I made a Chocolate Shakeology shake with a couple of bananas. Well under my usual caloric intake, since I had those dang potato wedges.
Do you want to Lose Fat, Gain Muscle and Feel Great? CLICK HERE and JOIN THE TEAM!“Even if you are on the right track, you’ll get run over if you just sit there.” – Will Rogers
I want to Lose Fat, Gain Muscle and Feel Great!
My goal is to Lose Fat, Gain Muscle and Feel Great!
I WILL Lose Fat, Gain Muscle and Feel Great!
Our vacation is over. I am on the right track, even working out watching my diet during vacation. But I cannot rest…PUSH, PUSH, PUSH!
I jumped on the scale this morning and…
with the vacation, it was more of a maintain not gain. It could have been better, but I’ll take it. I’ll need to clean up the diet this week AND kick it up a notch on the workouts.
For my first meal, I blended up my last Vegan Chocolate Shakeology packet. I have relied heavily on Shakeology the past couple of weeks and it has really gotten me through this. The transition to 3 meals a day was pretty easy.
Before dinner, I check the mail and SURPRISE! Another shipment of Shakeology arrive! Wahoooooo! When dinner time came around, I cooked up some tilapia, potatoes and green beans. It was a delicious meal. Although, I may have over done the calories with the potatoes, so I’ll have to keep the post-workout meal smaller.
Tonight’s workout was BODY BEAST Build: Chest/Tris. After the strength training, it was time for the intervals and steady state cardio. My Polar FT80 with my new H7 Bluetooth counted 564 calories burned! The H7 is awesome because it can be used with an iPad or iPhone and shows real time data and history.
About 45 minutes later, since I got another shipment of Shakeology, I blended it up! I skipped the P90X Results & Recovery formula this evening and opted for banana in the shake instead.
Do you want to Lose Fat, Gain Muscle and Feel Great? CLICK HERE and JOIN THE TEAM!“Strength doesn’t come from what you CAN do. It comes from OVERCOMING the things you once thought you couldn’t.”
I want to Lose Fat, Gain Muscle and Feel Great!
My goal is to Lose Fat, Gain Muscle and Feel Great!
I WILL Lose Fat, Gain Muscle and Feel Great!
You’ve heard the saying, “mind over matter”. Well, the brain controls everything we do. So, if you believe, it will happen. Just like today’s…
workout. But I’ll get into that in a minute.
Today was supposed to be a rest day. But because of the small party we had yesterday, it turned into a workout day.
I got to sleep in a little today since the kids are feeling better. Our youngest has been begging us for days for pancakes. So, I had promised McDonald’s pancakes. I know, I know, horrible. At least I don’t remember the last time we ate at McDonald’s, so we’ll let it slide. Besides we are on vacation, right?
At McDonald’s I got a bottled water and sipped it while everyone enjoyed their pancakes. When we got back to the house, it was time for us to pack up.
We packed everything up and got it ready to pop into the van, but FIRST I needed to make up yesterday’s workout.
My buddy wasn’t feeling up to working out today. I can’t blame him, I beat him up pretty good a couple of days in a row with Chest/Tris and Back/Bis BODY BEAST workouts!
So, it was just me, Sagi and overcoming what I may have thought I couldn’t have before.
I felt really good during the workout. Even going up with some of the weights.
Phew, all caught up and time to load up the van.
After loading the van up, which is a workout in itself, I made myself a DELICIOUS peanut butter Chocolate Shakeology shake and for extra calories, since it’s post-workout, I ate some of the leftover rice and beans I made yesterday.
Now we could relax a little before we hit the road for the LOOOOOONG drive.
We drove and drove and drove. Hours later after going up the mountains and coming back down the mountains, we stopped at an Applebee’s.
I opted for the French onion soup and seasonal vegetables. I didn’t have the calorie count, but I figured it would be somewhere around 350 calories.
We hopped back on the road and FINALLY we made it home! There was NO unpacking tonight, just unloading the van.
Just a little while later, I blended up a Vegan Chocolate Shakeology with peanut butter.
BED TIME and the vacation is over.