Just a quick check in on day 13 to say that I feel AWESOME. Like really, fantastically awesome.
I was scared going into this thing, to be honest. Last time was HARD. I thought about food ALL the time. This time has been relatively easy and enjoyable.
Weight loss has not been as dramatic as last time (11 pounds in round one, if I remember correctly); thus far I've lost four pounds. Choosing to do 30 Days of Yoga with Adriene instead of working out has also been key, as I feel I'm maintaining strength while gaining flexibility and a general sense of emotional well-being, without burning a bunch of calories.
The one area I've struggled is sleep, but I think I know why. To drink one gallon of water takes all day, and usually after dinner I have one big old glass of hot Sleepytime Chamomile tea. It helps with any hunger that might crop up in the evening, but also ensures that I have to pee a lot in the first half of the night. Hence, sleep disruption. But last night I slept from 9pm - 5am with only one pee interruption, so I'm feeling feisty today!
You cannot imagine how good the food on the Reset tastes. Last night's Mediterranean roasted beets with a side of coconut collards (we actually used the fresh green leaves off our broccoli and Brussels sprouts plants we have growing in the winter garden*), was out of this world amazing. A little side of quinoa soaked up that delicious coconut milk....mmmm.
* While typing this sentence I realized that I have punched my one-way ticket to hippie-ville. Good thing we already live near Austin.
One breakfast change I've made: the plan calls for three cups of fruit. I'm doing chia pudding with my vegan chocolate Shakeology. Add fruit (strawberries and blueberries) with a tablespoon of soaked chia seeds, some walnuts, a scoop of Shakeology and some water. You get a chocolate pudding that's kind of warm and is most definitely NOT a freezing cold shake that makes me miserably cold. It's really good!
I turn 38 years old in a week, and I'm thinking this Ultimate Reset process is the best gift I could have given myself. I'm not worried about "missing out" on birthday cake, because I don't feel like I'm missing out on anything at all!
More updates to come!
***** Would you like to complete the Ultimate Reset? Zach and I will be more than willing to help you through the process! Visit www.UltimateReset.com/CoachZachH to read more about the plan and purchase your kit. ********
Wednesday, January 13, 2016
Wednesday, January 6, 2016
Tips to Survive the Ultimate Reset
Day six of Ultimate Reset Part Deux!
Wow, this round of the Reset couldn't feel more different than the first. Turns out I didn't have an understanding of just how much the Reset impacted our menu plans and food habits as much as it has! I think the biggest change has been my attitude in that I actually look forward to my Reset meals, whereas the first time meals were full of fear and dread. Making new meals every day was hard, and when you like food as much as I do it felt like pretty much the end of the world if I put in all that work and then didn't like the meal (spoiler alert: it wasn't often that I didn't like the meals).
The other thing that has been different is that I have not been hungry at all. It seems to me I sat around and pined for food quite a bit the first time. I think our experimentation on the high fat diet has helped both Zach and I stabilize our blood sugar and not rely as heavily on snacks as we once did, so three square meals seems to be working just fine.
So, all that said, I've thought of a few tips to make the Reset easier for anyone who attempts it.
1.) Plan. Then plan again. And once more...the planning. I can't emphasize it enough. Whatever it is you need to do to get your head around what it is you need to do, do it! Use your phone, use paper, use whatever mode you feel most comfortable with to over-plan your plan. You must be the valedictorian of planning for the next 21 days.
2.) Take a chill pill. All that planning you did? You're still gonna forget stuff. Or you're not going to anticipate that it takes six cucumbers, not four, to make it through the week. Don't get annoyed, don't get mad at yourself. Either find a substitution (how about celery? It's basically crunchy water just like cucumbers are), or make a run to the store. It's not the end of the world. It's going to be okay.
3.) Open your mind. And your taste buds. You're going to eat things that look weird. Look at it as an adventure! It's not all going to be your favorite food, but you just may find some things you really like. My favorite food, zucchini cashew soup, comes from the Reset!
4.) Drink water early and often. You've got to drink a gallon a day on the Reset, and if that water bottle isn't in your hand basically first thing in the morning, you're not going to make it. It requires some diligence to get a gallon down your gullet. Remember that hot tea (particularly in winter!) counts toward your quota, so use that as much as needed.
5.) Batch cook. You'll see in the meal plan that you have rice, quinoa, and oatmeal several times the first week. Make big batches of all of these things before you start and your life will be so much easier! All of those items reheat beautifully and it saves precious food prep time. This time around, I also grilled a big batch of chicken to add to the kids' meals when we are eating largely meatless. If you have people in your family who aren't participating and you're responsible for feeding them, this makes life easier, too. Tonight the kids ate our roasted root veggies and zucchini cashew soup along with us, but I added 21 Day Fix turkey meatballs, which I had in the freezer, to their plate.
6.) Slow down! Savor your food. This has been huge for me this time around. I am famous for inhaling my food, so I've been making an effort to slow down. As a country, I think we've really disconnected from the gift of food. We take it for granted that we can get food anywhere, anytime. We see eating as a chore that we need to get done so we can get to the next thing. It's sad.
When you're on a plan that gives you only three square meals a day, you really look forward to that food and it tastes so good when you sit down to it. When you're eating your Reset meals, don't multitask. No T.V., reading your iPad or phone, or otherwise taking your attention away from the meal you're eating. Take small bites and chew them thoroughly. Eat slowly. Enjoy your company if someone is eating with you. Put your utensil down sometimes and take a deep breath. Enjoy.
7.) Think positive. Try not to dwell on what you're not having. Do I miss my Saturday morning coffee? Yes. But I've tried not to dwell on that and have bought some tea that I really enjoy to have in its place. So much of this battle is going to be in your head. You've got to choose to think positively!
That's all for now. Zach and I both feel really good and are glad we're taking this challenge together. We're also both enjoying our 30 Days of Yoga with Adriene! Check her out on YouTube for a great intro to yoga.
Wow, this round of the Reset couldn't feel more different than the first. Turns out I didn't have an understanding of just how much the Reset impacted our menu plans and food habits as much as it has! I think the biggest change has been my attitude in that I actually look forward to my Reset meals, whereas the first time meals were full of fear and dread. Making new meals every day was hard, and when you like food as much as I do it felt like pretty much the end of the world if I put in all that work and then didn't like the meal (spoiler alert: it wasn't often that I didn't like the meals).
The other thing that has been different is that I have not been hungry at all. It seems to me I sat around and pined for food quite a bit the first time. I think our experimentation on the high fat diet has helped both Zach and I stabilize our blood sugar and not rely as heavily on snacks as we once did, so three square meals seems to be working just fine.
So, all that said, I've thought of a few tips to make the Reset easier for anyone who attempts it.
1.) Plan. Then plan again. And once more...the planning. I can't emphasize it enough. Whatever it is you need to do to get your head around what it is you need to do, do it! Use your phone, use paper, use whatever mode you feel most comfortable with to over-plan your plan. You must be the valedictorian of planning for the next 21 days.
2.) Take a chill pill. All that planning you did? You're still gonna forget stuff. Or you're not going to anticipate that it takes six cucumbers, not four, to make it through the week. Don't get annoyed, don't get mad at yourself. Either find a substitution (how about celery? It's basically crunchy water just like cucumbers are), or make a run to the store. It's not the end of the world. It's going to be okay.
3.) Open your mind. And your taste buds. You're going to eat things that look weird. Look at it as an adventure! It's not all going to be your favorite food, but you just may find some things you really like. My favorite food, zucchini cashew soup, comes from the Reset!
4.) Drink water early and often. You've got to drink a gallon a day on the Reset, and if that water bottle isn't in your hand basically first thing in the morning, you're not going to make it. It requires some diligence to get a gallon down your gullet. Remember that hot tea (particularly in winter!) counts toward your quota, so use that as much as needed.
5.) Batch cook. You'll see in the meal plan that you have rice, quinoa, and oatmeal several times the first week. Make big batches of all of these things before you start and your life will be so much easier! All of those items reheat beautifully and it saves precious food prep time. This time around, I also grilled a big batch of chicken to add to the kids' meals when we are eating largely meatless. If you have people in your family who aren't participating and you're responsible for feeding them, this makes life easier, too. Tonight the kids ate our roasted root veggies and zucchini cashew soup along with us, but I added 21 Day Fix turkey meatballs, which I had in the freezer, to their plate.
6.) Slow down! Savor your food. This has been huge for me this time around. I am famous for inhaling my food, so I've been making an effort to slow down. As a country, I think we've really disconnected from the gift of food. We take it for granted that we can get food anywhere, anytime. We see eating as a chore that we need to get done so we can get to the next thing. It's sad.
When you're on a plan that gives you only three square meals a day, you really look forward to that food and it tastes so good when you sit down to it. When you're eating your Reset meals, don't multitask. No T.V., reading your iPad or phone, or otherwise taking your attention away from the meal you're eating. Take small bites and chew them thoroughly. Eat slowly. Enjoy your company if someone is eating with you. Put your utensil down sometimes and take a deep breath. Enjoy.
7.) Think positive. Try not to dwell on what you're not having. Do I miss my Saturday morning coffee? Yes. But I've tried not to dwell on that and have bought some tea that I really enjoy to have in its place. So much of this battle is going to be in your head. You've got to choose to think positively!
That's all for now. Zach and I both feel really good and are glad we're taking this challenge together. We're also both enjoying our 30 Days of Yoga with Adriene! Check her out on YouTube for a great intro to yoga.
Saturday, January 2, 2016
Ultimate Reset, Part Two: Day One Re-cap
Happy 2016!
Zach and I have decided to kick off the new year with another round of Beachbody's Ultimate Reset 21-day cleanse. We completed our first Reset almost three and a half years ago, and it's time to give it another go!
(Don't know what the Ultimate Reset is? Read about it here.)
When I told my boot campers that we were going to do the Reset, their response was: WHY? And then I was a proud trainer, because it's always good to ask that question of yourself before you embark on something that might be difficult. I knew that I needed to get in touch with my WHY before I did this, because otherwise it would be really easy to cave when the going gets tough.
My why for doing the Reset this time around is to shake things up and give myself a challenge. I've gotten into a pattern where working out and eating (relatively) healthy is just routine. Especially over the holidays, I find myself saying, "Hey, I can eat that because I'm a pretty fit person, and I can work it off tomorrow..." blah, blah, blah. I want to get back in touch with being on point with food because it's what my body needs and quit making excuses when I feel like treating myself...more and more often. And during this Reset I won't be working out, but instead taking a break and doing 30 Days of Yoga with Adriene on YouTube. Adriene has a GREAT page on YouTube and I definitely recommend that you check it out, even if you've never done yoga before. She is silly and fun, and makes yoga very accessible.
In an in-depth interview just now sitting across from the breakfast table with Zach, he said that his WHY is to "redefine his relationship with food." He feels like he's gotten into a habit of eating just because the food is there, instead of because he's truly hungry (I hear that!), and he wants to buckle down to get a bit more strict with himself.
So, we're going to try to check in regularly (I'd love to say daily, but I hate to make a promise I may not keep!) and let you know how it's going and what our experience is like this time around.
We finished day one yesterday, and it went very well...but it's the easiest and yummiest day of the whole Reset, with a dinner of Salmon, asparagus, and new potatoes. The food stays yummy throughout the three weeks but gets smaller from here, so that's where the challenge lies.
Things are already easier this time because we have kept so many of these meals in our regular rotation. The zucchini cashew soup coming up this week is my number one favorite food, so that alone is making it easier! Last time I was not prepared for the amount of food prep and being unfamiliar with the meal I was cooking each day. This time I've batch prepped all my oats, rice, lentils, and quinoa for the week, as well as some chicken breasts to help feed the kids when they're not having the same thing as us for dinner. Tonight they will have the same dinner again because they love the black bean and rice tacos!
Yesterday I got a little grumpy in the afternoon, but that could have been attributed to A) PMS, B) S.A.D. (Seasonal Affect Disorder, aka, I NEED SOME SUN IN MY LIFE!) C) I hate being cold D) I wanted to eat, even though I wasn't hungry. I think it was more of an attitude issue than a Reset issue. I got my gallon of water taken down (mostly in the form of hot tea), and woke up this morning feeling well and not terribly hungry.
Here's to day two!
Zach and I have decided to kick off the new year with another round of Beachbody's Ultimate Reset 21-day cleanse. We completed our first Reset almost three and a half years ago, and it's time to give it another go!
(Don't know what the Ultimate Reset is? Read about it here.)
When I told my boot campers that we were going to do the Reset, their response was: WHY? And then I was a proud trainer, because it's always good to ask that question of yourself before you embark on something that might be difficult. I knew that I needed to get in touch with my WHY before I did this, because otherwise it would be really easy to cave when the going gets tough.
My why for doing the Reset this time around is to shake things up and give myself a challenge. I've gotten into a pattern where working out and eating (relatively) healthy is just routine. Especially over the holidays, I find myself saying, "Hey, I can eat that because I'm a pretty fit person, and I can work it off tomorrow..." blah, blah, blah. I want to get back in touch with being on point with food because it's what my body needs and quit making excuses when I feel like treating myself...more and more often. And during this Reset I won't be working out, but instead taking a break and doing 30 Days of Yoga with Adriene on YouTube. Adriene has a GREAT page on YouTube and I definitely recommend that you check it out, even if you've never done yoga before. She is silly and fun, and makes yoga very accessible.
In an in-depth interview just now sitting across from the breakfast table with Zach, he said that his WHY is to "redefine his relationship with food." He feels like he's gotten into a habit of eating just because the food is there, instead of because he's truly hungry (I hear that!), and he wants to buckle down to get a bit more strict with himself.
So, we're going to try to check in regularly (I'd love to say daily, but I hate to make a promise I may not keep!) and let you know how it's going and what our experience is like this time around.
We finished day one yesterday, and it went very well...but it's the easiest and yummiest day of the whole Reset, with a dinner of Salmon, asparagus, and new potatoes. The food stays yummy throughout the three weeks but gets smaller from here, so that's where the challenge lies.
Things are already easier this time because we have kept so many of these meals in our regular rotation. The zucchini cashew soup coming up this week is my number one favorite food, so that alone is making it easier! Last time I was not prepared for the amount of food prep and being unfamiliar with the meal I was cooking each day. This time I've batch prepped all my oats, rice, lentils, and quinoa for the week, as well as some chicken breasts to help feed the kids when they're not having the same thing as us for dinner. Tonight they will have the same dinner again because they love the black bean and rice tacos!
Yesterday I got a little grumpy in the afternoon, but that could have been attributed to A) PMS, B) S.A.D. (Seasonal Affect Disorder, aka, I NEED SOME SUN IN MY LIFE!) C) I hate being cold D) I wanted to eat, even though I wasn't hungry. I think it was more of an attitude issue than a Reset issue. I got my gallon of water taken down (mostly in the form of hot tea), and woke up this morning feeling well and not terribly hungry.
Here's to day two!
Tuesday, December 22, 2015
Snap Kitchen: Restaurant Review
By Zach
Traveling and maintaining a healthy diet typically do not go hand in hand. It requires twice as much work to eat healthy when on the road and away from home. It is easy to find yourself eating every meal at a restaurant, or worse getting your calories at the drive thru. In my opinion, the best option is to prepare all your meals at home for your trip. However, for a multi-day trip, this can be a huge burden. Snap Kitchen takes the work out of preparing meals for time away from home.
When you walk into a Snap Kitchen, it's not like a normal restaurant, it's more like a convenience store. All the food is pre-made and pre-portioned, and it is sitting in microwaveable containers along the refrigerated wall units. There is a microwave there in the store and a few tables, but most people are coming in, grabbing their containers, paying, and then hitting the road. It's fast and easy. Well, picking out what you'd like to eat is kind of hard because everything looks so good.
I have tried almost all of Snap Kitchen's dishes and have not been disappointed even once. That's not to say that some dishes are better than others, but that's subjective of course. Even when the dish isn't my "favorite" per se, it was still high-quality food that satisfied my hunger.
I definitely recommend Snap Kitchen as a great resource for meals if you're traveling, or even if you don't have time to cook one night. If you go, remember to get a points card to start building up towards free items!
I have tried almost all of Snap Kitchen's dishes and have not been disappointed even once. That's not to say that some dishes are better than others, but that's subjective of course. Even when the dish isn't my "favorite" per se, it was still high-quality food that satisfied my hunger.
A couple dishes that I have purchased more than once because I enjoyed it so much the first time include: Bison Quinoa Hash, Chicken and Sesame Chopped Salad, and the Crispy Scottish Salmon.
For snacks or additions to a smaller meal, I also recommend the Harvest Kale Snack salad, the Smoked Salmon, and the Kale Caesar Snack salad. I drink Shakeology for breakfast 99 percent of the time, so my testing of the breakfast items has been limited. One I did try is the the Bison Breakfast Bowl. Talk about a great way to start your day off with some healthy protein!
Snap also carries some great snack items. I mentioned the Exo Cricket bars in the last post. I am also a fan of their Caveman Clusters.
While the food is fresh, tasty, and healthy, Snap Kitchen also has great customer service. I went into the store one morning to stock up for a three-day trip out of town for work. When I got home and started to pack my foods in my travel cooler, I noticed that the receipt had three additional items on it that I did not order. I checked my items four times just to ensure that I did not receive the items.
Snap also carries some great snack items. I mentioned the Exo Cricket bars in the last post. I am also a fan of their Caveman Clusters.
While the food is fresh, tasty, and healthy, Snap Kitchen also has great customer service. I went into the store one morning to stock up for a three-day trip out of town for work. When I got home and started to pack my foods in my travel cooler, I noticed that the receipt had three additional items on it that I did not order. I checked my items four times just to ensure that I did not receive the items.
Once I was confident that I had paid for three items that I did not receive, I called the store to explain the mistake. The Snap employee remembered me and pulled up my order. She knew exactly what had happened. Someone had phoned in an order right before I checked out. However, the phone order did not get properly completed before my order was entered. It added the two orders together. She requested for me to come back into the store so that she could credit my credit card. I explained that I was on my way out the door for a business trip and did not have time. She offered to just give me a $25 store credit on my account. I looked at the three items and stated that they only added up to about $15. She said that the additional $10 would be for the hassle. I thought this was a very generous gesture that will keep me as a loyal customer.
I definitely recommend Snap Kitchen as a great resource for meals if you're traveling, or even if you don't have time to cook one night. If you go, remember to get a points card to start building up towards free items!
Workout of the Day
Tony Horton Fitness on YouTube: QUADZILLA
See it here: https://www.youtube.com/watch?v=35yVpFV-LT0
Wednesday, November 11, 2015
Eating On the Go
If I had to choose the most important food philosophy that I follow, it would be to eat whole foods as much as possible. What does that mean exactly? It means eating things that are what they are: eggs, carrots, broccoli. Things that do not have any ingredients on their label. Or better yet, there is no label.
However, I realize that sometimes this is really hard to do. I travel for my job occasionally, and don't always have a refrigerator down the hall to keep my hummus and veggies cool. So how does someone maintain a healthy diet while on the go?
As with most things related to health and fitness, planning is key. You might have to take an extra step or two to stick with the plan, but I think you'll find it's worth it.
When I'm preparing for a trip, I have a handy travel cooler I take with me. I'll pack fresh fresh veggies that will keep for the first day or so, along with fruit that travels well like apples. Not recommended: bananas (they bruise easily and go bad fast with fluctuations in temperature). Nuts such as almonds, cashew, and walnuts are also an easy snack that travel well.
When whole food isn't an option, here are some of my go-to meals and snacks.
Shakeology -
Either in easy travel packets or I'll scoop into containers. If I know I will have access to electricity I pack my Magic Bullet to blend it into a smoothie, but if not I'll just shake it in a shaker cup. Shaking it isn't the best tasting way to fix Shakeology, but it will do in a pinch...and it's still the healthiest meal of the day.
Epic Bars- https://epicbar.com/
These are high-quality jerky bars that are a great protein source. Choose from several interesting flavors. I have had the following:
- Bison Bacon Cranberry
- Lamb Currant Mint
- Beef Habanero Cherry
- Turkey Almond Cranberry
My favorite is probably the beef flavor, and my son likes the lamb. They are all tasty and easy to pack and travel. Available through Amazon.
EXO Bars - https://www.exoprotein.com/
Stick with me, here: these are made with cricket flour. Yes, the black bug kind of crickets. Cricket flour is an emerging trend in America, but other cultures have been using this for decades. I can vouch that these are really delicious,and they have 10 grams of protein per bar.
A friend of ours is studying nutrition at the University of Texas, and she recently posted an article in The Daily Texan about some nutrition students spreading the word about the benefits of cricket protein. Find the article here: http://www.dailytexanonline.com/2015/10/26/texas-nutrition-serves-up-crickets-for-annual-food-day
Amazing Grass Greens Powder - http://www.amazinggrass.com/
Amazing Grass has multiple products and flavors. I am a fan the Lemon Lime flavored green superfood powder. Mixed with water, this is a great way to get an infusion of greens into your body when vegetables are scarce. Susan calls it her "swamp water" because of its looks, but the lemon lime flavor is refreshing. Only 30 calories per serving. If you like flavor in your water, this is a good way to get it.
Justin's Nut Butter - http://justins.com/
I buy them in individual packets for the convenience of traveling. They can be eaten alone right out of the packet or as a spread on apples or celery. Very tasty and a great source of healthy fat. I like the honey almond butter.
If you're staying at a hotel, many times breakfast is provided. Here's what to grab and what to leave at the continental breakfast.
Pastries, doughnuts, bagels. LEAVE. You don't need these in your life.
Waffle batter: Nope...skip it.
Scrambled eggs: most likely made with powdered eggs, and taste as such. If you're lucky, they'll have boiled eggs. Take as many of these as you want since they are the real deal.
Yogurt: the reason the yogurt business has ramped up so astronomically in this country is because it's a perceived health food. However, most of the yogurts contain far too much sugar to be healthy. Unless it is plain yogurt with no fruit added, leave the yogurt alone.
Oatmeal: depends! If it's in a pot that has been cooked, it is probably okay. Add some dried fruit and nuts and you're golden. If it's flavored packets to add hot water to, skip it. Too much sugar and artificial flavoring. Although, if your choice is between a pastry and packet oatmeal, choose the oatmeal!
Bacon, biscuits, sausage, hash browns: pass on these. They are probably very poor quality.
Finally, the emergence of prepared meal-to-go restaurants is making it easy to take meals with you. I've had a great experience with SNAP Kitchen in Austin. I'll do a full post with a review of SNAP very soon.
If you plan right, you can come out of a business trip or vacation without losing ground on reaching your goals or gaining any unwanted things (weight, brain fog, sugar cravings). While you might have to carry some extra weight in a bag or cooler for a few days, that's better than carrying it around on your a$# for weeks afterward.
Workout of the Day:
PiYo
Wednesday, October 28, 2015
Not Another Fad
Posted by Zach
Just about everyone we know is aware that Susan and I are Beachbody coaches and have been for several years now. Our journey began right after Kate was born in the spring of 2008 when I convinced Susan to complete P90X with me. We had been using running as our form of exercise previously, but with the addition of child number two, we had no desire to push two strollers on our runs. At least with one stroller we could take turns. So we ordered P90X and dove in for 90 days.
We had run for years with very little change in our body composition. But the changes we saw after 90 days of P90X were so amazing that we began a second round almost immediately. We also became very interested in Beachbody, the company behind P90X.
About a year later, we had the opportunity to attend a lecture and workout with Tony Horton in Dallas. At the event we learned more about the company and what they stood for. Beachbody has been around since 1998 when it was founded by Carl Daikeler (CEO) and John Congdon (President). Since then, they have produced multiple fitness programs and nutrition supplements. After 17 years, I think it is safe to say that Beachbody is here to stay.
We were so impressed that we signed up to be Beachbody coaches, which means that we are ambassadors for the products and also coaches to help others choose and complete programs. Plus we get a discount on products we buy and commissions on anything we sell through our websites.
In the past seven years, we have made many changes in our lifestyle. I would say the most beneficial has been the addition of Shakeology to our daily nutrition. I read a lot of articles and books on nutrition, and lately I’ve learned a lot about the superfoods our bodies can benefit from. I’m always pleasantly surprised to see that most of the superfoods I come across are already in the Shakeology I drink every day.
We also improved our overall diet. On the fitness side, we began going through essentially every exercise program produced by Beachbody (with the exception of some dance programs, because I’m a white guy with no rhythm). Our goal was to experience each program so that we could tell others about them and answer any questions.
While we may not follow the typical business model for a Beachbody coach, we still truly believe in the company and the products. Darin Olien, the creator of Shakeology is about as knowledgeable as they get when it comes to providing great nutrition to fuel your body. (His book, “SuperLife: The 5 Forces That Will Make You Healthy, Fit, and Eternally Awesome,” is worth the read.)
Susan and I do not go for the “hard” sale in our approach. We strive to be a product of the product and let others know that we are Beachbody coaches and how we feel about the company and products. Our strategy/goal is to be the first person that others think of when they have a question about an exercise program or nutrition that will help them achieve their health and fitness goals.
We care more about our relationships than the sale of a product. We want others to trust us and have faith in us and any product they choose. I do not want someone to choose to drink Shakeology or order P90X3 because I am a good salesman. I want them to make these things a part of their life because they see the impact they have had on our lives and trust us. Is this a good business model for us as Beachbody coaches? Probably not. But, it is in line with our morals and goals of helping others.
In the past few years, I can’t count the number of fitness fads that have come and gone; some multi-level marketing companies and some not. Regardless of the business model behind them, the fads bother me. It seems that they all have one thing in common: immediate results with little work. Drink this, pop this pill, or wear this on your body and you will achieve your weight loss goals in no time. If there truly was a magic pill or magic wrap that melted fat, then why do we still have an obesity problem in our society? The answer is an easy one: because there is no magic pill. I think that Beachbody is unique because it’s premise is built behind hard work. You’ve got to put in the effort to reap the reward.
Susan and I are happier, healthier, fitter people now than we when we were in our twenties. Heck, I turn 40 next year and can do things I would not have even tried at the age of 30. We have helped multiple friends and family members improve their health, lose weight, get off of medication, and improve their energy over the past several years.
I think it is safe to say that Beachbody is here to stay, and I’m pretty confident that Susan and I will be very old people before we stop doing the programs (shoot, Tony Horton is 56 years old and still starring in these videos, so I’m sure I can keep doing them till I’m at least 70...or 80).
There is no magic pill. Improved health, fitness, and weight loss require hard work and proper nutrition. There is no way around it. Beachbody offers all the tool to get you there. All you have to provide is the intrinsic motivation to push play and follow the nutrition plan.
I really like Beachbody’s slogan, which is “Decide. Commit. Succeed.” That’s what we’ve done, and that’s all it takes for anyone who wants to make a change. Decide to make a change. Commit to a plan. Succeed in your plan. Our help is always here when you are ready.
Just about everyone we know is aware that Susan and I are Beachbody coaches and have been for several years now. Our journey began right after Kate was born in the spring of 2008 when I convinced Susan to complete P90X with me. We had been using running as our form of exercise previously, but with the addition of child number two, we had no desire to push two strollers on our runs. At least with one stroller we could take turns. So we ordered P90X and dove in for 90 days.
We had run for years with very little change in our body composition. But the changes we saw after 90 days of P90X were so amazing that we began a second round almost immediately. We also became very interested in Beachbody, the company behind P90X.
About a year later, we had the opportunity to attend a lecture and workout with Tony Horton in Dallas. At the event we learned more about the company and what they stood for. Beachbody has been around since 1998 when it was founded by Carl Daikeler (CEO) and John Congdon (President). Since then, they have produced multiple fitness programs and nutrition supplements. After 17 years, I think it is safe to say that Beachbody is here to stay.
We were so impressed that we signed up to be Beachbody coaches, which means that we are ambassadors for the products and also coaches to help others choose and complete programs. Plus we get a discount on products we buy and commissions on anything we sell through our websites.
In the past seven years, we have made many changes in our lifestyle. I would say the most beneficial has been the addition of Shakeology to our daily nutrition. I read a lot of articles and books on nutrition, and lately I’ve learned a lot about the superfoods our bodies can benefit from. I’m always pleasantly surprised to see that most of the superfoods I come across are already in the Shakeology I drink every day.
We also improved our overall diet. On the fitness side, we began going through essentially every exercise program produced by Beachbody (with the exception of some dance programs, because I’m a white guy with no rhythm). Our goal was to experience each program so that we could tell others about them and answer any questions.
While we may not follow the typical business model for a Beachbody coach, we still truly believe in the company and the products. Darin Olien, the creator of Shakeology is about as knowledgeable as they get when it comes to providing great nutrition to fuel your body. (His book, “SuperLife: The 5 Forces That Will Make You Healthy, Fit, and Eternally Awesome,” is worth the read.)
Susan and I do not go for the “hard” sale in our approach. We strive to be a product of the product and let others know that we are Beachbody coaches and how we feel about the company and products. Our strategy/goal is to be the first person that others think of when they have a question about an exercise program or nutrition that will help them achieve their health and fitness goals.
We care more about our relationships than the sale of a product. We want others to trust us and have faith in us and any product they choose. I do not want someone to choose to drink Shakeology or order P90X3 because I am a good salesman. I want them to make these things a part of their life because they see the impact they have had on our lives and trust us. Is this a good business model for us as Beachbody coaches? Probably not. But, it is in line with our morals and goals of helping others.
In the past few years, I can’t count the number of fitness fads that have come and gone; some multi-level marketing companies and some not. Regardless of the business model behind them, the fads bother me. It seems that they all have one thing in common: immediate results with little work. Drink this, pop this pill, or wear this on your body and you will achieve your weight loss goals in no time. If there truly was a magic pill or magic wrap that melted fat, then why do we still have an obesity problem in our society? The answer is an easy one: because there is no magic pill. I think that Beachbody is unique because it’s premise is built behind hard work. You’ve got to put in the effort to reap the reward.
Susan and I are happier, healthier, fitter people now than we when we were in our twenties. Heck, I turn 40 next year and can do things I would not have even tried at the age of 30. We have helped multiple friends and family members improve their health, lose weight, get off of medication, and improve their energy over the past several years.
I think it is safe to say that Beachbody is here to stay, and I’m pretty confident that Susan and I will be very old people before we stop doing the programs (shoot, Tony Horton is 56 years old and still starring in these videos, so I’m sure I can keep doing them till I’m at least 70...or 80).
There is no magic pill. Improved health, fitness, and weight loss require hard work and proper nutrition. There is no way around it. Beachbody offers all the tool to get you there. All you have to provide is the intrinsic motivation to push play and follow the nutrition plan.
I really like Beachbody’s slogan, which is “Decide. Commit. Succeed.” That’s what we’ve done, and that’s all it takes for anyone who wants to make a change. Decide to make a change. Commit to a plan. Succeed in your plan. Our help is always here when you are ready.
Thursday, October 15, 2015
High Fat, Low Carb
Posted by Zach
Workout of the day: 21 Day Fix Extreme - Plyo Fix
There has been a lot of talk lately about the low carb/high fat (LCHF) diet. The concept can be a little scary and even misleading unless you really dig into the details. I became interested earlier this year and decided to test it out myself.
First, let me clear up some misconceptions. First, fat is not the enemy that we once thought it was. I personally feel that saturated fat from red meat should still be consumed in moderation. However, healthy fats from nuts, oils and other plant-based products can do wonders for your health and weight maintenance. Second, I think the key ingredient to the LCHF diet is not the high fat piece of the pie (so to speak), but the low carb piece. In my opinion, cutting out processed carbohydrates and sugar is the best thing you can do for your health and weight maintenance. The trick is to replace these food items with lots of healthy vegetables and fats while maintaining a moderate protein intake.
There are a ton of resources available on this subject. Just google (low carb high fat diet” and you will get over 5 million results. A good place to start is with one of the following two books written by Jeff Volek.
- The Art and Science of Low Carbohydrate Living
- The Art and Science of Low Carbohydrate Performance
Dr. Volek has conducted some impressive studies on this subject, especially in the areas of endurance performance. The goal is to convert the body to rely on fat for fuel instead of carbohydrates or glucose. More information can be found on his website.
Another great resource is Dr. Phil Maffetone’s website. Maffetone is well-known for his creation of the 180 formula. The 180 formula is used as a heart rate training tool for endurance athletes. What I like about Maffetone is his overall approach to a healthy lifestyle. His two week test is a great way to get you on the path to being a fat-burner and following a low carb, high fat diet.
As I stated above, curiosity on this subject got the best of me earlier this year. I am the type of person that has to test it out myself to be a believer. So, I set in to change my diet. Now, my diet was pretty darn good to begin with. It did not take a ton of changes to convert to a low carb, high fat diet. The major changes made included cutting out my oatmeal that I ate for breakfast a couple of days each week along with the side of toast that I enjoyed with my eggs regularly. I would also skip the bread products or tortillas at any of the meals that included them. For example, if hamburgers are on the menu, mine becomes a hamburger salad.
My diet consists of tons of vegetables, moderate fruit, a lot of healthy fats, and lean protein. I keep my red meat consumption to a minimum. The majority of my protein comes from eggs (we have our own chickens), chicken breast, and fish. My fats consists mainly of avocados (I average about 1 per day), nuts (almonds, walnuts, cashews, and brazil nuts), seeds (sunflower, hemp, flax, chia), and oils (olive, avocado, coconut).
My typical day looks like this:
Breakfast - Vegetable and fat dense smoothie consisting of: Shakeology (of course), half an avocado, kale or spinach, tablespoon of coconut oil, berries (strawberries, blueberries, etc.), ginger root, and some nuts and/or seeds. Throw it all in your Vitamix with some ice and water and give it a whirl until smooth and creamy.
Lunch - A huge salad with tons of leafy greens and other vegetables such as: cucumbers, celery, beets, bell peppers, tomatoes, red cabbage. I will usually top with a half an avocado, some olive oil and balsamic vinegar and some protein (hard-boiled eggs, grilled chicken breast, canned tuna or salmon, or edamame),
Snacks - If I need a snack during the day, it will usually be one of the following: an apple and some almonds, carrots, amazing grass supergreens powder and sunwarrior protein, or chia pudding.
Dinner - Basically, dinner is whatever Susan decides to prepare. The great thing is that I know it will be healthy and meet my goals. Our dinners are typically plant-based with the addition of some meat a few days each week. If I do have some carbs, this is the meal that I indulge. If I do, it is usually something along the lines of sweet potatoes or legumes.
So, what did I notice by this slight change in my diet?
- A decrease in cravings and being hungry every 2-3 hours. I had been eating 5-6 meals per day. Now I eat 3-4. I rarely need a snack, and if I do, it is pretty small. Based on what I have read, this is due to my body learning how to tap into my fat stores for fuel. This is also a benefit for endurance athletes. Less need for fueling during long events.
- An increase in my range on my long runs without the need for fuel. I have completed runs in excess of two hours on nothing more than water with no adverse effects. I can make it through the remainder of the day with regular eating and maintain my energy levels.
- I have seen a slight decrease in my weight (about 5 pounds) and have managed to maintain this over several months. This may not sound like much, but I have stalled in the area for many years.
- I have seen a decrease in my body fat percentage (I currently run about 9-10% bodyfat). I have been this low before, but it entailed some calorie restriction and lack of energy to complete workouts. I have not had to restrict my calories and my energy levels have been great. Even for high intensity efforts.
- I have had a reduction in cravings for sweets. I still indulge on occasion, but the cravings are minor.
Is this diet for everyone? Definitely not. However, if you are carbohydrate intolerant and/or insulin resistant, this diet might be worth testing out. I would also recommend giving it a try if you are an endurance athlete and struggle with fueling/stomach issues during long events.
I must point out that I am not a doctor or nutritionist. I am just sharing my personal experience with a diet that has become quite the hype lately. It is always a good idea to check with your doctor or health-care provider before making any drastic lifestyle changes concerning diet or exercise.
Comment below if you have had any experience with LCHF. I would be interested to hear what others have experienced.
To close on an exercise note, Susan and I have been enjoying the new Beachbody on Demand. We can access hundreds of Beachbody workouts online at anytime. This is a great tool for those that travel for work or pleasure. Your workouts can go with you anywhere.
Workout of the day: 21 Day Fix Extreme - Plyo Fix
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