Blog Overhaul
So I totally suck at keeping up with blogging. I tend to me a bit of a perfectionist and if I don’t have an entire post thought out and have it perfect, I don’t write. So guess what… it’s been FOREVER since I posted. No surprise there! I’ve decided to overhaul my blog for this specific reason! Instead of having a specific focus, I will make this all about me! That’s what a blog is supposed to be, right?
Will I still post about my original topics? Of course! But these posts will be on my terms! I will post based on my experiences and only what I’ve personally gone through. Am I still a Beachbody Coach and do I still love the products? Yes but I’ve been busy with home life, vacation and starting a new job lately so we’ll come back to that.
Speaking of new work, I’m starting this week as a DirecTv installer. It seems to pay quite well and I’ll be out on the road, so no office politics! I can’t stand that! Does anyone have any experience down that road?
The 3 Day Shakeology Cleanse
Exactly 2 weeks from today, my wife and I are traveling to California. It’s going to be June so the weather will be gorgeous! That means tank top weather and time at amusement parks, including a water park. With that kind of motivation, we want to be in top shape. For the next 2 weeks, we’re going to be eating clean, working out and keeping active. To jump start our efforts, we’re doing the 3 Day Shakeology Cleanse.
What is the cleanse? Basically, it puts your body into a perfect state to lose weight and run the most efficiently it possible can. The ingredients in Shakeology are like all of the best super foods in the world combined into a delicious Greenberry or Chocolate shake. Not only that, it’s only 140 calories so you can easily lose weight. While on the cleanse, I will be having three a day but typically you only need it once a day to make sure you have all the nutrients you will need. All I know is, if you were to try and duplicate the ingredients, it would cost like $60 a day to do it. Of course, I don’t pay anywhere near that. I’m no scientist, so check out the ingredients and their benefits here. There are a ton of doctors that endorse it too.
I’m excited to post results! I’ll make sure to update this post as I get them. Here is where I’m at so far:
Goal weight 189.0 pounds.
Starting weight: 195.2 pounds.
Mon, Day 1 – I feel great so far this morning! I crushed this morning’s workout and I’m not hungry at all. My salad was incredible for dinner! Lots of fruit and veggies and very delicious. Later tonight I got sort of hungry and worn out but it was almost bed time. I had some fruit and nuts and that did the trick!
After Day 1: 191.2 pounds.
Tue, Day 2 – I feel great about my weight loss. I realize it was mostly water retention but that’s the whole point. I’m happy to be restoring my body to a healthier state. Tonight, I was quite hungry and had a big salad with chicken and some raisins for dessert.
After Day 2: 189.8 pounds.
Wed, Day 3- I’m feeling light with tons of energy. I ended up cheating with a couple of bites but other than that, everything went great today! I can’t wait to eat some healthy foods tomorrow.
Results: 188.8 pounds. Total loss: 6.4 pounds. – This turned out great! I hit my goal and feel better than ever!
For a full explanation of the cleanse, read below:
I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you or your customers decide to try it.
First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end˜swilling a strange concoction of lemons and maple syrup.
The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se˜it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss˜though it will likely occur˜but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.
How It Works
Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.
We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.
Ditto for your one solid meal˜a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.
What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance˜the main problem we have is salt˜you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.
Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.
Why You Won’t Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.
Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.
The Shakeology® 3-Day Cleanse
The key is to follow the same regimen all three days.
Essentials:
3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner—can include fish or poultry
No dairy or extra sugars (this includes almond and soy milk)!
Drink 2 to 4 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only
Daily Regimen:
1 cup of green tea to start the day
Breakfast:
1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)—optional
Ice to taste
8 to10 oz. of water
Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana mango, etc.)
Lunch:
1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1 cup of green tea or a detox tea
Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to10 oz. of water
Dinner:
Salad with grilled white fish or poultry (roughly 340 calories)
- Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
- 2 tablespoons of dressing—no more!
Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
- 800 to 1,100 calories per day
2. How often can I do the Shakeology 3-Day Cleanse?
- Ideally, you should do it once per quarter (every 3 months)
▪ As the seasons change
▪ Before starting a new workout program
▪ When you feel you need help breaking through a plateau
3. Should/Can I still do my workouts during the Cleanse?
- Depends on the individual
- You’ll have less energy than normal, so consider doing it during a recovery week
- Try not to do in the middle of P90X® or INSANITY®
4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
- Yes! Some people will see results with one or two days
- We recommend against continuing the cleanse for more than three days
5. Should/Can I take other Beachbody® supplements during the Cleanse?
- Results and Recovery Formula™: No, too much sugar/calories
- Others (Omega-3, etc.): Not necessary, but won’t hurt either
Life Happens
Filed under: Day to Day Life, Family Life, Get Healthy With Jay, Shakeology
In my last post, I promised I would talk about Yoga. I will get to that, I promise. These last couple of weeks have been pretty hectic around here. We had a birthday party to plan, execute and clean up after. Done. We’ve had some major planning for a big trip to California. Done. We’ve also worked out some kinks in our daily operation at home. Done. Now that that is all settled, I can get back to posting value for this blog.
Tune in to my next post where I talk about the Shakeology cleanse. Lots of people are talking about this and I will review the advantages and disadvantages of it and my overall opinion based on my own results.
Jay
We’re Visiting Cali? Time for Round 2 of P90X!
It’s confirmed, we’re going to go visit family in California next month! This means it’s time to get serious and get in shape! After all, I’m going to be wearing a tank top at Disneyland and be shirt less at a water park! I can’t have flab hangin’ out!
So this last Monday, I started up Round 2 of P90X. I thought that since I’ve already done most of Round 1 just recently, this shouldn’t be too big of a problem. How bad are two months off anyway, right? Well, it wasn’t as bad as when I started the first time. I’m sore but not so sore that I can’t do anything. I am sore enough to think twice about taking time off again though. I miss feeling extremely fit and not being sore…
Monday – Day 1 is a workout called Chest and Back followed by Ab Ripper X. Chest and Back is a series of push ups, pull ups and a few various weight lifting routines. If you’re anything like me, you’re thinking, “I can’t do pull ups!” Trust me, they were my weakness too. When I first started P90X, I could only do one to five pull ups, depending on the kind. There were times where I could get only half a pull up in, and that was it! So don’t worry about what you can do right now. Tony has a saying, “Just do your best, and forget the rest!” Basically if you can only do one, do one. Don’t try to match the trainers. Just do what you can now and write it down. Next week it will get better and so on. My first week I could do 10 push ups. This is the first exercise in the routine,
so I had all the energy in the world! Now I can do 31! The first week I could do only one closed grip overhand pull up! Just one! Now I can do six! So don’t worry about what you can do right now.
Tuesday – Day 2 – Today I woke up and was REALLY sore. I forgot to take a recovery drink to reduce soreness. I regretted that! Day 2 is Plyometrics. Basically, it’s the hardest cardio workout in the program. You do a lot of jumping, lunges and squats! Make sure you have some room, good shoes, and you’re ready to SWEAT! Half way through you might be tempted to quit but just stick with it. If you can make it through this workout, you can do anything on this program! If you really push, you will burn close to 1,000 calories!
Wednesday – Day 3 – This leads up to where we are now, Shoulders & Arms followed by Ab Ripper X. Tony calls this workout, the glamor muscle workout. Basically, it’s what develops having awesome shoulders and arms. Pretty self explanatory, right? With this workout, you’ll need to play with the right size weights. Start off with what weights you think you will need. If they’re too light or heavy, you have a second round to make adjustments. By writing it down, you will know what to do next week!
If you noticed on Monday and Wednesday, they are each followed by Ab Ripper X. This is an intense, 16 minute ab routine. It’s VERY tough but will work the heck out of your abs and is what will get you insane results very fast.
That catches us up! Tomorrow is Yoga. I know, “Why is Yoga a part of an extreme fitness program?” You’ll find out tomorrow!
Tip of the Day: Think of your mindset before starting a workout. If you have the mindset that you are going to work hard and burn a lot of calories, you will. If you don’t want to really do it that day, find a way to change your mindset. It will make a world of difference.
J
My Fitness Journey… So Far
If you’re looking for a story about a big time weight loss or a miraculous transformation, you probably won’t find it here. This post isn’t about selling you on some fitness program or miracle weight loss shake that will help you lose 20 pounds in 2 weeks! Does anyone actually believe in that stuff anyway? Please tell me about it if you do. I’d love to know! No, this post is about my initial results with P90X and why I feel anyone can do this program in particular… Let me explain.
Last year, in 2009, I was super lazy! Sure, I’ve done diets before but at the time I was addicted to video games and eating really unhealthy. Shooting people on Call of Duty and eating junk food was WAY too high on the priority list! The funny thing is, I didn’t see myself as getting in that bad of shape. I didn’t really think too much of it and just thought I looked fine!
One night, after seeing the P90X infomercial about 15 times, I decided I wanted to have an awesome bod like those guys on the infomercial. It says it takes 90 days so I figured I could do anything for 90 days! I paid the $119.95 plus shipping (kicking myself now that I know there’s a way to get it for a discount) and waited anxiously for the mail. It finally arrived after about 5 days, but I put it off for a day or so after reading the diet guide. It says you have to eat right or you won’t get the results you want.
My Before Pic
(Sorry about being half naked. I hate this pic. My arms are, pecs and stomach are quite soft and fluffy.)
So I went shopping, got the food and started. So, I was in ok shape and this shouldn’t be too bad for me, right? WRONG! I did the first couple days on the workouts and worked out muscles I didn’t know I had! (My thumb workouts on Call of Duty didn’t do me ANY good!) I was so sore after, that I was pretty much banished to the couch for the first week. I couldn’t move. What a wake up call!
So I know, you’re thinking, “If you get so sore, why would I want to do this?” Trust me, I’m getting to that. That first week was tough! I was really out of shape! But after that first week, things got better. I tracked my progress by using the workout sheets supplied with the program and noticed improvements after just the first week. Each week, the amount I was able to lift and the number of reps went up each week! The best thing was my energy levels were starting to REALLY skyrocket! That was incredible! I was even thinking about doing the INSANITY workouts along side the P90X workouts after my first month. That is how much energy I had and I just felt unstoppable…
30 Day Pic
(Arms, pecs and abs are tightening! What a difference in just 30 days.)
So I did the Fit Test of Insanity and worked out with P90X on the same day. Do you know why they call it INSANITY? I’ll give you a hint… it’s not because you’re insane if you don’t do it. Let me tell you, if you’re not in INCREDIBLE shape, don’t attempt to do both workouts at the same time! Heck, don’t attempt INSANITY unless you’re ready for the hardest cardio of your life! After 2 days of doing both, I decided my cardio wasn’t there yet. Shaun T made me feel like I was going to throw up on day 2! I think I’ll stick with Tony Horton for now. Don’t worry Shaun, I’ll come back to INSANITY but I’ve got to work on my cardio more first.
You may notice by my 30 Day Pic, I did incredible for that first thirty days! That had a large part to do with eating right as well as never missing a workout. Month 2 came and my eating wasn’t so strict. I took some 46 day pics but they look the same as the 30 day ones. I did continue to feel stronger and more incredible but the visual results weren’t changing. I never realized how much of a big part nutrition had to do with getting results. I now realize it is more important than working out and will get into it more later.
To wrap this up, I made it to about day 78 of my first Round of P90X. I had family visiting and there were some deaths in the family so I stopped for about 2 months. I’m ready to get going again and this time I want to share the daily results so anyone will know what to expect. I’ve learned some great tips along the way and would love to share! Stay tuned!
J