Fitness Update!

Fitness Update!

Hey guys, my wife and I just recently finished P90X3 and throughout the 90 days, I lost another 10 pounds and am currently down to about 173 pounds. That makes 57 pounds overall with Beachbody programs and Shakeology! Who knew working out at home could yield such results. My current progress picture is below. Overall, P90X3 is a great program. I mean who can’t fit in 30 minutes a day? It’s there somewhere, you just have to find it.  Success follows the dedicated so we are getting it done even if we don’t get finished working out until 11 at night. Now that we are finished (for now) with X3, what’s next? Well last week, my wife and I started Body Beast and we love it so far. We already feel stronger and seem to have more energy. We’ve decided to document the 12 week program HERE for those who are interested. My goals are to get down to 8% body fat at the end of this round. To do that I WILL dial in my nutrition every day! Which reminds me, write down your goals. This isn’t a,”write your goal down once a year and hope you hit it type of thing.” It’s a “remember your why everyday, so you don’t lose sight of the goal type of thing.” So set BIG goals!  

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The Perfect Week

The Perfect Week

What’s happening guys! As some of you know, last week I didn’t have the greatest nutrition.  Not that I ate a ridiculous amount of junk food–the food I ate was actually pretty healthy, but I had too much of it (Kashi Cereals are my weakness lol). It made me feel awful physically and emotionally. That being said, I set out this week ready to rock and roll. I decided to make a plan and stick to it. I logged all of my food for the next day the night before . I mentioned the benefit of doing this in an earlier post here. So how did I do Monday-Friday this week? Let’s see…

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So far so good! I’m hitting near perfect macros everyday. Note that the picture above shows that I am within 1% of the target goal in each category (if not dead on), but if you are 2 or 3% away that’s just fine too! The important thing is consistency. If I can do it, anybody can do it. One day turns into two then three then four and before long it’s a habit.  Besides fueling your body what it needs, setting nutritional goals and hitting them make you feel good. 

Note: If you want to see what I had to eat these days just add me on MFP. My username is tkernicky. Currently I am on the Fat Shredder Plan as lined out in the P90X guide which is why my macros are 50p/30c/20f.

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Track, you must

Track, you must

ChickenRoastedKaleI know it seems like you hear it all the time from me, “it’s important to track your nutrition.” But it couldn’t be more important to get the extreme results you want. It’s commonly stated that working out is only 20% of weight loss,  leaving 80% to nutrition. You can press play everyday and work really hard, but you simply cannot outwork a bad diet. Your results will be AVERAGE at best. That’s not what we are after here. Average results cause people to lose motivation and to quit the program. I did this when I first started and I see people doing it everyday. Doing a workout program is not a license to eat anything and everything. To really change, you must change.

Now that you know that tracking nutrition is important, what plan should you be doing? That depends. What are your goals? Are you trying to lose weight, maintain, or gain muscle? All Beachbody programs have a nutrition guide that helps you to determine what calorie intake is right for you. As a rule, the typical male should not go under 1500 calories/day while females should not go below 1200. My favorite nutrition plan for weight loss is the P90X Fat Shredder plan. You can find more info about it here.

Make tracking a habit!

myfitnesspal_iconThe key to success with nutrition is making is a habit. This only comes with consistency. One of my favorite quotes is from John C. Maxwell. He says, “Consistency wins the day.” This couldn’t be more true. Take it from me, I used to be in the group I described earlier. I would start a program like P90X and still eat like I did before, possibly even more! Results came slow–really slow and it was so easy to get discouraged when results weren’t showing.  But nutrition doesn’t have to be some pie in the sky idea (hint: pie is not a good idea lol). It can actually be really simple. It takes a little while to get used to, but it’s easy and is important for winning with food.

Track it

 

When I say track it, I mean track! Track everything you eat, including the handful of chips that you think are too insignificant to matter. You’d be surprised about how fast calories add up. So what should you use to track? I use MyFitnessPal because I find it to be the most efficient method for making sure that I am staying on track, but if you have some other method that you like, use it! MFP gives you the ability to set up your own caloric goals as well as macro-nutrient ratios (fats, carbs, and proteins) and it has a huge food database where you can simply scan a product barcode and boom…tracked. You can also add in your own recipes, which is pretty useful. I like to log what I’m going to eat the next day the night before. This way I am not only able to plan perfect macro-nutrient ratios, but it keeps me from straying the next day and grabbing for something that won’t fit into my goals. If it hasn’t been logged, I don’t eat it.  But let’s say you do stray from your plan and eat a ton of carbs or lunch. What now? Simply adjust dinner to get you macro-nutrient goals met. Is there anything that you shouldn’t track? YES! Do not track your workout calories burned. You may actually end up eating more this way because MFP adds those burned calories into your allowable food calories. This is never good because Beachbody nutrition plans have already accounted for the calories that you will burn during a workout.

I hope that this has been useful and if you need any help in using MFP just ask! You can email me at coachkernicky@teamfofcom or post a comment below.

Now let’s get ready to crush this nutrition thing and get the extreme results we are looking for!

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Shredded for Summer!

Shredded for Summer!

Wow, 2014 is really flying by and summer is right around the corner! What are you doing to get ready??? Beachbody has just the programs to get you in great shape for the beach, Focus T25 and Brazil Butt Lift! T25 is one of my favorite programs that helped me lose 20 pounds last summer!

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FOCUS T25 CHALLENGE PACK

 Get T25 Here!

BRAZIL BUTT LIFT CHALLENGE PACK

 Get Brazil Butt Lift Here!

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Spend 25 minutes a day working out with Shaun T and your customers will be ready to take their shirts off and soak in the sun.
How? The FOCUS T25 Challenge Pack Promotion is reduced to $180 (normally $205). 


 

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For all our ladies (and our gentlemen too!), we have the Brazil Butt Lift® Challenge Pack Promotion.
Typically retailing at $160, this package will give your booty a lift for only $140. 

 

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