Never Give Up

Never Give Up

I think you’ll agree with me when I say:

Getting in shape is REALLY hard.never give up

Or is it?

Well, of course it is, but you can guarantee success with one key…

…telling yourself to Never Give Up.

And in the video below, you’ll see what never giving up looks like.

Sometimes I get discouraged when I think I’m not progressing like I should be. It’s times like that when I like to look back and see how far I’ve come. It’s times like that when I’m reminded to Never Give Up.

You see, I started and stopped P90X more times than I could count. I was really overweight, tired all the time, and really uncomfortable around other people because of how I looked and felt. It wasn’t until I had a goal to lose 30 pounds by my wedding day in 2012 that it finally clicked. I pressed play and that was it right? No looking back? WRONG!

I crushed my initial goal by May of 2012 with P90X2, losing 38 pounds. But, once the honeymoon was over, I slipped right back into my old habits of missing workouts and not tracking what I ate. Over the next 6-7 months, I gained it all back. All 38 pounds. And what’s worse, I didn’t even realize it was happening. It’s a slow fade.

Anyway, 2013 rolled around and I was done being uncomfortable and overweight so in January I picked up P90X2 again and this time it stuck! Sure there’s been bumps in the road, but over the course of the last 3.5 years, I’ve been pretty consistent with working out and tracking what I eat. Check out the video below highlighting my transformation and don’t be like me. Don’t backslide and remember…

Never Give Up

 

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Wasting Food

Wasting Food

We probably all grew up being told to clean our plate. We heard it, our parents heard it, and our grandparents heard it. We were “wasting food”.

This mentality grew out of the depression and wartime. During that time food was scarce and Americans were told to cook only what they needed and clean their plate to conserve and not waste anything. While that was definitely necessary back then and still carries some weight today (pun intended),  the problem now is that food is not scarce and is cooked in outlandish proportions.

So we need to ditch the idea of just cleaning our plates and learn to start cooking in the correct portions again. Take this example, you wouldn’t try to fill up your gas tank more than it could hold or it would spill out and you would waste money. Conversely, you wouldn’t fill it up with less than you needed, but more on that later. Believe me, I still struggle just as much as the next guy with leaving food on my plate.

If you happen to make too much food you have two choices:

1) Put it in the waste.

2) Put it on your waist.

Either way you are wasting food!

That’s all there is to it. You can either eat for your goals (lose fat, maintain, gain muscle) or you can clean your plate every time and never reach your goals.  If you’re a history buff like me, check out these war era propaganda signs about wasting food!

wasting food

wasting food

wasting food

wasting food

wasting food

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image

wasting food

wasting food

wasting food

wasting food

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22 Minute Hard Corps Initial Review

22 Minute Hard Corps Initial Review

So we’re about 2 weeks into 22 Minute Hard Corps and firing on all cylinders. Oh, and here are my before picture. Yep, I’ve gained about 10 pounds since December and it’s time for that to STOP. It’s crazy what 10 pounds can do. I’ve lost a TON of definition, but I WILL NOT let it affect me. Worrying about yesterdays’ mistakes is a surefire way to fail. Now that’s out of the way let’s get into 22 Minute Hard Corps initial Review…

22mhcDay1

Initial Thoughts

One thing that’s new to me is working out at night so that my wife can do it with me. It took some getting used to at first, but I’m starting to enjoy these end-of-day sessions. AND at only 22 minutes a piece, I can fit these bad boys in no matter how late it is. But don’t let the short timeframe confuse you into thinking that these routines aren’t total KILLERS. They are. And they will leave you huffing and puffing. Just check out Resistance 1…

If that’s not a killer workout I don’t know what is. Anyways, weeks 1-8 have alternating days of Cardio and Resistance with Core work on the cardio days. Week 9 has been dubbed Hell Week and looks like an absolute BEAST. I can’t wait to try and tackle that one. Currently though, we are in week 3 and having a ton of fun with these. No, I don’t want to workout every single day and I’m so glad my wife is doing this program with me. She tells me to suck it up and get after it which is all the push I need lol! We’ll be posting reviews of each workout so stay tuned!

 

Learn More!

22MHCcalendar

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Best Time to Workout

Best Time to Workout

best time to workoutSometimes I get asked, “What’s the BEST time to workout.” As many of you probably know, I’m a huge fan of early morning workouts.  It’s one of the only times of the day I can control with the most certainty. Sure, I could workout at night, but I feel way too amped up after a nighttime workout to get to sleep at a reasonable hour. That’s why I choose to get up at 5AM. The first thing I do is drink a big glass of water to begin hydration followed by my pre-workout drink. I then sit down to read my Bible for the next 30 minutes while the pre-workout begins its work its mysterious magic. After the 30 minutes is up, it’s time to get to work!

The next thing I usually get asked is, “Isn’t working out on a pseudo-empty stomach hard?” Typically there are two camps on this issue. One camp says that you should fuel yourself with a pre-workout meal a hour before working out. The other camp says that working out on an empty stomach helps to burn more body fat because that’s the only place your body has to draw energy from. I tend to side with this group. I believe if I can push really hard on an empty stomach and there may be an added benefit of more fat loss, then why not! Generally, when I push my workout to the afternoon (which happens on occasion), I feel sluggish.

Have you ever noticed that after a workout you seem to get hungrier faster? That’s because your metabolism has been jump-started. Your heart rate will even be increased for hours after a workout. I see this as an additional plus to morning workouts. Simply put, working out early morning will keep your metabolism running higher all day long! How cool is that? You can try this yourself with a heart rate monitor (which  is also good to check workout intensity). I think that the biggest advantage to early morning workouts is that you get to start the day with a win. It’s helps to keep my spirits up all day long knowing that I’ve done one of the hardest things I’ll have to do all day.

OK, but what’s really the Best Time to Workout?

But really, the best time to workout boils down to when you can actually get it done on a consistent basis. Just pick a time when you know you can put in the work and block out that time. Don’t let anything get in the way of that time. Value it. Make it a priority and see the results come pouring in!

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Timothy Talks Fitness: My Beachbody Story Part 2

Timothy Talks Fitness: My Beachbody Story Part 2

Jumping In To The World of Beachbody

Iou may look at me now and think, “man it must be easy for that guy.” But that’s definitely not the case. Check out this quick video of how I jumped into the world of Beachbody.

“I jumped back in with P90X2 and saw great results in 2012 with P90X and X2 with a huge loss of 38 pounds, down to 192 lbs by our wedding day in May. However, after I got married in May of 2012 I gained all of it back…back to 230 pounds. Through the rest of that year I tried to stay consistent, but failed. And as it always seems to go, I would stay up late at night and see those crazy infomercials for Beachbody programs like P90X and Insanity, wishing I could do what they did. Then one day it clicked. I was done messing around.  I decided I COULD DO IT. I signed up for a free Team Beachbody account and got plugged into a year long challenge group with Coach Wayne Wyatt.  I took my before photos and posted them in my workout room as a reminder to BRING IT every single day and I started drinking Shakeology.

I started with a round of P90X2 and lost 38 pounds (again lol!) although I still felt uncomfortable in my own body and was constantly sucking in my stomach. Next up was T25. I was drawn to the idea of a 25 minute workout and lost 9 pounds in one round, but I still wanted more.  I completed a round of Body Beast to finish out 2013 and I actually didn’t gain or lose any significant weight doing Beast, but my body composition changed dramatically. I felt stronger and leaner than ever before, even from high school when I was involved in football and wrestling.  After Body Beast I couldn’t resist getting P90X3.  Tony Horton is just simply the best and he has created a really great program in X3 that is going to change lives!  Through my round of P90X3 I lost 9 lbs.

My mindset about health, fitness and life has changed. I tell people all the time that it’s not just about losing weight. I think one of the greatest outcomes is the confidence gained through the process and my confidence is back! I want others to gain the same results that I have achieved. It’s my passion and goal to help End the Trend.  People think they can’t get these results at home, but that couldn’t be further from the truth. Beachbody says it best. “DECIDE, COMMIT, SUCCEED!” Anything is possible if you put your mind to it!”

I really do enjoy helping people get fit and would love to have YOU on the team. So GET READY TO BRING IT!

Get a FREE Team Beachbody membership and get personal help from me:

LetsDoThis

 

Join our team of Beachbody Coaches and learn from the best!

Become a Beachbody Coach!

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Should You Weigh Food?

Should You Weigh Food?

I hear all the time how hard it is to track macro nutrient intake, weigh food, and so on and while I agree that it can be difficult at first, it is one of the most important things you can do to get the life changing transformation that you want a deserve. And no, I don’t agree with the statement that 80% of fat loss comes from the kitchen and 20% from working out. To me it takes 100% dedication to both to get really amazing results in a fairly short time.  You’d be surprised what can be accomplished in as little as 3 months. The first time I did P90X2 I lost 38 pounds in just 90 days! That really shows what 100% dedication to eating right and in the right amounts can do for you. But are there ways you can fine tune what you put into your body to increase the effectiveness of your eating plan? Absolutely. And that’s why I weigh many of the things I eat to maximize my potential. After all, we improve on what we measure which is why I measure what I eat. Am I crazy? Maybe just a tad lol! Is this going overboard? I don’t think so. Check out this quick video on why I weigh my food.

Why I Weigh Food

Are you doing everything you can to maximize your results? It’s time to get after it!

~Coach Kernicky

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