Too Many Excuses

“Excuses are like armpits, everyone has them and they all stink” -Chad Lemons

The quote above was from my high school water polo coach and man did I hear it a lot. And, when I actually thought about it, it makes a lot of sense. People find excuses for everything. Excuses why they were late, why dinner wasn’t ready, why they forgot to take out the trash. Another common reason for excuses; why I am not losing weight.

I spend my weekend doing many random things, and during this time I saw a countless number of overweight people, and I don’t mean a few pounds over weight. On seeing this, my wife made the comment, “I would feel so embarrassed if I were that heavy.” However, if she was that heavy I feel like she would almost fit in more than if she were in good shape, like she is. It is normal now to be overweight or obese. The CDC (Center For Disease Control) has estimated that by the year 2030 86% of adults will be overweight, 51% of adults will be obese, and 30% of children will be overweight. And if your are not overweight and you are reading this, these statistics effect you too. Tax payers pay $350 billion dollars for problems that are causes by the overweight/obesity epidemic. Why is this? Do people just feel better about themselves when they are overweight? Is it something that kids grow up wanting to be? I sure hope not. I personally blame it on a few things and one of them being EXCUSES.

I don’t have time to workout. It is easier to go get a McDonalds hamburger. I am too tired. I have no motivation. Blah blah blah. These are all excuses. The definition for the word excuses is: “A reason or explanation put forward to defend or justify a fault or offense”. I feel that people are just trying to justify themselves for being overweight. There is always a reason for their actions, however they never want to change their actions. They are fine with the way they are living. But then they ask themselves why they are so heavy, why their joints always hurt, why they can’t sleep well, why they have to take so many medications for high blood pressure, high cholesterol, or diabetes. All these questions can be summed up in one short answer…you are overweight.

It is time to stop making excuses and start changing your life. I would like to think that there i not one overweight person out there who would say they feel so much better about themselves and so much more healthy being overweight. Rome was not built in a day, and neither was your body. Yes, it is going to be hard to get healthy again. But when it is all over, you are going to feel so much better. You will be able to spend more time with your family, you will be a better example for your children and you will be able to play with them, you will save money on all your medications.

There are so of you that are saying, “I just can’t do it. I have tried and nothing seems to work.” Did you really change your diet? Did you really give your workouts all your effort? YOU CAN DO IT. There are so many people that would love to help, and most of them will help FOR FREE.

Now stop making excuses and get out there and get healthy. Post a comment about your goals, what workouts you are doing, what is keeping your motivated, or your reason for wanting to get healthy. Lets us this post as a place to find motivation. Lets help each other stay accountable. I promise, once you reach your goals you will never want to go back.

The Dreaded Exercise Plateau (Have You Hit A Wall?)

Have you ever felt that your workouts are just not doing anything for you anymore? You aren’t losing the weight you want or gaining the muscle? This is because you have hit a wall, or the exercise plateau. Hopefully this can help you in breaking through that wall and continue to lose weight and accomplish your goals.

What Is The Exercise Plateau?

Plateauing is something that is natural. It is not because you are doing something wrong. It is your bodies natural to hit a plateau because the body is trying to regulate itself. When you plateau, your body has finally become used to the workout routine you are doing and has mastered it. Once your body is used to it, it is not going to give you the same results as it did when it was not used to the workouts.

How Do I Avoid Hitting A Plateau?

The most important thing you need to know when trying to avoid hitting a plateau is to always mix up your workouts. Always keep your body guessing what is coming next. If you are always lifting weights, add in some cardio. If you have the same routine every day, change the routine a little.

This idea of keeping your body guessing is why many workout programs are broken into stages.  They have a Foundation Phase which builds your base fitness. Then you move into an Adaptive Phase where you master the movements. After this phase, there is a Growth Phase. Once your have mastered the workout you make accelerated progress. Lastly, there is a Recovery Phase where you back off a little and allow your body to recover from the stress of the previous phase.

Plateauing is going to happen when you spend too much time in one phase or you are not pushing yourself hard enough.

5 Tips To Help Avoid The Exercise Plateau

  1. Back Off: the most common reason for plateauing is overtraining. The Recovery Phase is built in because, if it is time for your recovery phase or not, when you over train you need to back off (this doesn’t mean to stop exercising completely, it means to lower the intensity of your workouts to promote recovery).
  2. Plateauing also happens when you are bored, preoccupied, or not working as hard as you could be. The easiest way to change this is to add resistance; bands or weights that increase the intensity of your workouts. This should force your body to adapt and you are back into a new phase. You will know if this is the right tactic because you will either respond and feel energized or you will hardly be able to finish the workout (if this is the case try backing off a little).
  3. Streamline you diet. Try to stop giving yourself all the little “rewards” for a job well done. Instead, try eating ultra strict for a week and see what happens.
  4. Add a little cardio in the mornings (20 minutes or easy to moderate cardio). This will boost your metabolism. If you do it on an empty stomach, you get the added benefit of training your body more efficiently a it uses stored fat for fuel.
  5. Add or Subtract a few hundred calories each day. You might have miscalculated your caloric intake, which is common as your body composition changes and you get into shape. And yes, you might need to add calories. Click here to read my blog about how adding calories can help you lose weight.

I hope this has giving you new inspiration about your workouts. Now get out there and keep up the hard work. It will soon pay off. YOU CAN DO IT!

Why Become A Coach?

Do you love health and fitness and want to help others? You don’t need to be a fitness expert, a nutritionist, or have any type of degree. You just need to have a love for fitness, a love for people, and a passion to change the obesity epidemic.

Why Did I Become A Coach

If you read my story, you will know that I was once a competitive swimmer who swam all year round. I then went to college, gained weight, found Shakeology and P90X, and am now getting into the best shape of my life. Now what does this have to do with me become a coach?

To find that our you have to know one thing about me. I love people! I love talking to friends and strangers, and just meeting new people and hearing their stories. Now when a friend of mine told me I could use my love for fitness and my love for people to make money, I was ready to hear what he had to say.

I became a Team Beachbody coach because I wanted people to know how great it felt to be healthy. I wanted to help change the obesity epidemic. Lastly, I wanted to become a coach so that it would keep me accountable for my health and fitness. How could I help others get healthy if I wasn’t?

What Are The Benefits Of Being A Coach

The major benefit of becoming a coach is that you are now a role model to other people. As a coach, people will look to you for help and advise on how they can be healthy. But don’t worry, you don’t need to be an expert. Beachbody has all the tools you need to help.

Another benefit, coaching keeps you motivated and accountable to your health and fitness. If you are someone who just isn’t motivated to workout, coaching is the best motivation you can find.

Lastly, coaching is a job. Jobs are meant to make money. Becoming a Beachbody coach can help you reach your financial dreams. If you put the work in, you will see results. Coaching is NOT a make money quick scheme. It does take hard work. But, I guarantee you that if you can put in the work, you will be making money that you never thought was possible.

10% of millionaires are born into it, 90% of millionaires work hard to get there. Are you willing to put in the hard work? Stop saying you wish you could be a millionaire and DO IT!

How To Become A Coach

Are you ready to start your own business and become a coach? Becoming a coach is simple and cheap. Just go to http://www.beachbody.com/trembly and click on “coach” to get started. There is a great spot for you on our team which has great support and experience. Feel free to contact me for any questions.

If you are interested in more information about coaching here are two things you can do.

  1. This is the best way to get information and learn from the best. Click here to watch a presentation by two of our team members, Doug and Tammie Fitzgerald. Doug and Tammie have made coaching their full time job and are extremely successful at it. Yes, this is a presentation, but I promise it is easy to watch and very informational.
  2. Watch this video that introduce you to what Team Beachbody is all about and gives you more information about coaching.

For more information or help to get started please email me at tremblyfitness@gmail.com

Shakeology vs. Body By Vi

Before I say anything…lets let the nutrition labels do all the taking. I encourage you to click the labels to enlarge.

BODY BY VI

Body By Vi

    • 90 Calories
    • Tri-sorb Protein 15g
    • 15 mg Cholesterol
    • 75 mg Sodium

SHAKEOLOGY

Shakeology

    • 140 Calories
    • Whey Protein Isolate 17g
    • 15 mg Cholesterol
    • 100 mg Sodium

Let Me Make It Simple For You:

As I searched and searched, I couldn’t find too much information for the Body By Vi nutrition shake. The only placed to really find any information was the Body By Vi site and even there I couldn’t find any nutrition label, any nutrition facts, or any ingredients. It was almost like they were trying to keep this information from me. Shakeology on the other hand had plenty of information all of the web. Just searching Shakeology, I found everything from labels, to facts, to ingredients, to success stories, to doctors opinions. Nothing seemed “hidden”.

All I really did find about Body By Vi was this new protein the shakes contain. They call it Tri-Sorb Protein. Is supposedly “has the highest quality whey available, whey hydrosolate along with the whey protein isolate and non GMO soy with the isoflavones removed” and absorbs. Other than this, it just seems to have all of the basic vitamins and minerals as all the other meal shakes.

Shakeology on the other hand is full of healthy ingredients. It contains 17g of Whey Protein Isolate per serving. Along with whey protein, Shakeology contains over 70 high-quality ingredients that are all natural and nothing is artificial. As the labels show, many of these vitamins and minerals are over 100% of the daily value (Body By Vi is mostly 30% of the daily value). If you want more information about the ingredients of Shakeology and where they come from click here.

Now I know what you are thinking. If Shakeology is a better product, then why would you put the total number of calories in the description? (Shakeology = 140 cal. per serving, Body By Vi = 90 cal. per serving). Well lets get real here. These are meal replacement shakes. That means you are substituting them for your meal. Are you really going to tell me that a 90 calorie meal is HEALTHY? (On the Body Bi Vi website they actually say the 90 calories is a “healthy snack”, so they are comparing a snack to other meal replacements). Yes, you will obviously lose weight when you starve yourself. However, if you are using it to lose weight, there is probably one reason you are over weight…you love food. So if you are only taking in 90 calories for one meal, you are going to make up for that (because you are still hungry) somewhere else, with unhealthy calories. But, don’t worry, you are getting enough protein. Shakeology gives you enough calories (250-300 if you add milk and some fruit or organic peanut butter, perfect for a meal) AND gives you a lot more nutrients.

Lastly, you are probably still looking at the prices. Body By Vi costs a little less than $2 a meal while Shakeology is $4 a meal ($3 if you are a coach). All I can say is…you get what you pay for. If you are looking for something that has all the nutrients you need to get fit and healthy you are going to have to pay the extra dollar. However, if you are satisfied with a product that has just as much nutrients as many of the store brand meal shakes (Slim Fast, Muscle Milk, etc., do the research), $2 a meal is perfect.

New Tropical Flavor

I am sorry to say, but it took you years to get to where you are today. It is going to take a lot of effort to get to where you want to go. It’s like getting a tattoo. If someone is trying to offer you a cheap deal, I will guarantee  l you that you tattoo (which will be with you forever) is not going to look very good. Put in the money and effort now and you will be happy for life. The End.

Did I mention that Body By Vi uses an artificial sweetener?

Shakeology 2-0, other products 0-2

ORDER YOUR SHAKEOLOGY NOW! Get started with the healthiest  meal of the day and you will be amazed by the results. If you aren’t, send it back and get your money back. Under the “Shakeology” tab, just click on “Shakeology Order NOW!”

Figuring Out Your “WHY”

Why are you trying to get into shape?

Working out for me has been a steady roller coaster. There have been times when I have been extremely motivated for a few months and then times when I had no motivation at all. Growing up, I was a good swimmer and I swam almost every day of the year. It usually wasn’t too hard for me to go to practice because if I didn’t, I wouldn’t do too well at the next swim meet (and being the competitive guy that I am, I hated not doing well).

When I got into college, I tried to continue swimming, but the motivation just wasn’t there. I didn’t have a team to swim with so I would have to try and workout by myself, basically impossible. As I look back at my high school days, I now realize the reason it was “easy” to workout. I had a reason to, I had my “why”. Swim meets were my “why”. In college, my “why” was gone. There was nothing in particular that was making me workout. So I didn’t.

Finding Your “Why”

The very first thing you need to do before starting any kind of workout program is to figure out why you want to do it. Do you want to get into shape to live a healthier life? To feel more comfortable with yourself? To be around while your kids are growing up? To live a more active lifestyle? Why is getting into shape important for you? I challenge you to sit down with a pencil and paper and write down ALL the reasons why you want to get into shape.

For me, I was finally sick of the “inner tube” around my stomach. I hated looking back at old photos and seeing the guy I used to be. For years I wanted it back, but I did nothing to change it. I made my New Years Resolutions every year and that was the closest I got to changing my life. It all changed as I realized I would be starting a family some day soon and I didn’t want my kids to see me the way I was. I want my kids to see how to live a healthy and happy life. That is when I found my “why”. My “WHY”: to feel comfortable with myself and to be a good example.

Living Your “Why”

After you have written down all of the reasons why you want to change your lifestyle, think about the most important one, or two (maybe they are all the most important, that is ok too). The key to picking your why is to make sure it is a strong enough reason to keep you motivated. Wanting to look good for an event coming up might get you into shape for that event, but what are you going to do after the event is over? Your “why” needs to be motivation for a life long change.

Once you have found your “why”, post it somewhere that you will see it everyday. Maybe on your bathroom mirror, on your refrigerator, in your car. Read it every day. Then when those days come around where you just don’t want to workout (and trust me, those days will come) your brain will have that “why” programed in. It will remind you of “why” you are trying to change your life and it will motivate you.

Letting your friends and loved ones know your why is also a great idea. If they know your reason for wanting to change your life, they will keep you motivated on those days you just don’t feel like working out. Not only that, but it might just motivate them to change their lives as well. Then you have someone else to workout with.

Stay Motivated! Don’t let all the little things of day to day life hold you back. Figure out your “why” and live it! Remember, it took you many years to get the lifestyle you have now, it is going to take some time to change it. YOU CAN DO IT! I encourage you to reply to this post and tell your “why”.