Nutrition Simplified

Nutrition Simplified
70 Healthy Ingredients. 1 Glass

Tuesday, November 17, 2009

Let's Groove Tonight

One of my favorite songs from a great band. Started a new program this week called Rev Abs. It is also a 90 Day routine like P90X. I am looking forward to the process and challenge this next 90 days will bring.

Today's challenge is to listen to Let's Groove by Earth Wind and Fire. 8)


Sunday, September 20, 2009

Insanity Graduate!

Here are the results of my Insanity 60 Day Workout. The results are from Day 1/ Day 60 Fit Test.

1 Switch Kicks 57/85
2 Power Jacks 53/68
3 Power Knees 80/140
4 Power Jumps 25/60
5 Globe Jumps 5/13
6 Suicide Jumps 11/16
7 Push-Up Jacks 26/50
8 Low Plank Oblique 40/55

My Body will enjoy a week off from this workout routine. 8) This program is a great compliment to P90X or any other Beachbody workout that uses weights for resistance. A few of you have asked me about Insanity, P90X, and Beachbody products in general. Send me an email if you would like to discuss options for you and your health and fitness goals. Have a great day and keep moving and eating good. 8)


Thursday, August 20, 2009

Insanity 1 Month Update

Hello everyone, I know it has been awhile from my last blog, but this insanity has really been a mind altering experience for me.

When I first got the program, I was excited and scared at the same time. Watching the you tube videos and sneak peeks of this product really puts it out there that this program is not for everyone. It clearly states that you have to be in the right frame of mind and physical condition before attempting Insanity.

It is all very true...your mind will tell you to quit way before you body does! You lungs will cry for more oxygen and it truly takes you about 3 weeks into the program before you can actually call the warm-up a warm-up. 8)

Recovery week is going great and I can't wait to start the next round of videos next week!


Friday, August 14, 2009

Health Challenge at Beachbody Call Center

Now this is why I love Beachbody and Everything they stand for! If you have to work in a call center...what could be better. No Excuses...If you want it. Go get it!!


Tuesday, August 4, 2009

Success Story - Lloyd B.

In The Army for ten years, Lloyd thought he was fit. That was before Insanity. Getting into his first day, Lloyd was drenched in sweat and admitting that, " this is really intense." Then he realized all he had finished was the warm-up. Now he's fit.


Wednesday, July 29, 2009

Shaun T. Introduces Insanity to Coaches


Good Eats

This is a real tasty salad from the Elite Nutrition book that comes with the Insanity 60 Day Workout. I eat this or a variation of this everyday.

3 oz Chicken
1 oz Pecans or Walnuts
3 cups Mixed Greens
1/2 small Apple cut
1/2 cup sliced Cucumber
Finally squeeze some lemon over the salad to taste. Enjoy!


Tuesday, July 28, 2009

Success Story Doug G

Doug is excited having lost 30 pounds and 30 inches of body mass, 6.5 inches around his waist from Insanity. He says he is "shocked" comparring his before and after photos. It's Like he's in his 20's again! And he's not done yet.


Shakeology: The Breakthrough

Even if you searched the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. This patent-pending delicious shake provides a nutrient rich meal in just one glass.


Red Wine and Shakeology

A Series of studies boast the heart-healthy benefits of red wine, but for fitness fans tyring to build muscle and burn fat, it may not be the best beverage of choice. See how Shakeology bears the benefits of wine and supports your fitness goals.


Monday, July 20, 2009

Insanity Fit Test

Hello Everyone! I know it has been awhile since I completed my second round of P90X. I having been doing a hybrid type of workout routine with mostly walking while I was waiting for Insanity to be released this month.

My Brother Chris and I will be doing this together...well actually, Barry is also doing this also!! He sent me a message this morning saying that He and his daughter did the fit test this morning @ 5:00am. He said it was a BEAST!

Now Barry is a Cardio junkie and for him to say it was a beast is a great thing for me and what I plan on doing the next 60 days.

So when Chris showed up this morning to start our insane journey, we were both pumped up to get started. In goes the Fit Test dvd and off we go...

Here are my results from the fit test.

My fit test results

Switch Kicks - 57

Power Jacks - 53

Power Jumps - 25

Globe Jumps - 5

Suicide Jumps - 11

Push-Up Jacks - 26

Low Plank Oblique - 40

All I have to say looks so much easier on the dvd!! After we completed the test...we were both in a flop sweat and just reflecting on what the next 59 days will bring. Support and motivation is key! I plan on following this whole routine to the "T".


Sunday, June 21, 2009

My First Kettlebell Workshop!

The workshop was very informative and Sara Cheatham,& Bob Orr put all of us through our paces and then some! My little sweat bucket had to be emptied several times and the area I was standing in looked like a flood zone. 8) Well, maybe not a flood zone, but today had to be the hottest and most humid day to date this year. I highly recommend attending a workshop. Even though I had my copy of Sara's Strength by Sara, nothing beats being in a working environment and getting some great hands on tips and insights into the Kettlebell and how Z mobility techniques can help you fix certain tight areas in your body so that when you explode into your moves with load, you will do it with the confidence in knowing that your technique and moving with purpose will actually keep you from getting injured.

It was great meeting all the folks in the group and making new friendships. Looking forward to the Kettlebell Chapter in my life and all the great stories to come from my trials and victories to come from this endeavor.


Tuesday, June 16, 2009

The Mix

During my walk today, I was thinking about what workout routines I would use this week while I await the release of Insanity. It has now become a fun activity looking through my P90X workouts, Kate Smith's Type II U, and my new dvd for my Kettlebell training Strenght by Sara.

Have to give a shout out to my Son Keith for suggesting I listen to some Linkin Park "Hybrid Theory" for my workouts! It is amazing what music can do for a body! 8)

Life is all about the journey...don't beat yourself up if you fall down. Even if you fall flat on your face, you are 5foot 8inches closer to where you want to be.(If you are my height).

Balance in food choices, activity choices, is really what it is all about. Once we start to settle into one thing, we start to plateau, lose interest, and eventually give up. So this week, I want everyone to mix it up!


Wednesday, June 3, 2009

$10,000 Winner Lina Hess

Lina Hess won $10,000 for her transformation success story in the first quarter of 2009. She how this mother of five lost 85 pounds!


Sunday, May 31, 2009

Today's Run...

My Son's came home from work today and they said they wanted to go for a run @ 5pm today. I said, cool...mind if I tag along. They said, no problem and proceeded to take a nap and I went back to Facebook / Mafia Wars and watching Ice Road Truckers.

As the 5pm hour approached, I started to stretch and get myself ready for the run with my sons....Keven was deep into his nap on the coach and Keith was upstairs resting and feeling a little tired as well.

I immediately released them from the commitment to run and told them we would do it some other time. 8) Now the thought to scratch the run quickly flooded my being and the daily static don't need to run's too humid know, the list that never stops!

I then started to visualize my goals for the summer and thought about how I would feel after my jog was over. You see, once you start feeling good, it is very hard to rationalize not working out or better yet...not making a deposit into your health and wellness account. Then I re-read a blogpost from my friend Jacquie today and it was a done deal!

Off I went down the road and when I was done,I proceeded to suck in as much oxygen I could find. Then I started to get that good feeling and proceeded to knock out a few push ups. Today reminded me the importance of having goals and visualizing the end result. I am one step closer and feeling good of the choice I made to invest in me.


Friday, May 29, 2009

My New 16KG Kettlebell - 2 Arm Swings

Cell phone video = bad. 8)

I will use the laptop next time to see if that gives a better video. I'm really excited to start adding this to my fitness routine. Stay tuned for more pics, videos and my progress.


Tuesday, May 19, 2009

Insanity Sneak Peak "Plyo Circuit Routine"

Knowing that this routine will be coming out in June, I wanted to get a benchmark as regards to my ability to do this workout. Currently on my 3rd month, second round of P90X and looking forward to whatever the next workout routine will be.

After going through the preview which was the entire Plyometric routine, I now know why this program is called Insanity! My Heart Rate before starting was 82. During the Insanity workout my max HR was 158....I repeat, I took lots of breaks. 8) My average HR was around 152 and my HR afer the water breaks averaged around 138. Even though the breaks were plenty, 158 = 91% according to my age and weight.

Like so many others have said that have tried this preview workout, this is one you will not outgrow anytime soon. You should be in pretty decent shape before attempting this or you will be watching most of it....which may not be too bad after seeing some of the cast members. 8)

Looking forward to getting the entire routine and checking out the nutrition plan as well.


Saturday, May 16, 2009

KenpoX Sweat


Wednesday, May 13, 2009

Plyometrics = Sweat Bucket

I have recently added some Joint Flexibility Exercises upon waking up and going to bed at night. If feeling good is any indication...I am real excited for the future!!

I recently went to my friend Rob Orr to get some instruction on the use of the Kettlebell and how this routine can supplement my P90X workouts. Rob is a great teacher and he gave me some things to work on while I waited for my Dragonball Kettlebell to arrive. (Backorder until end of June)

So after a week of using the flex and stretch moves I learned from Rob, My plyometric routine today was greatly enhanced by the new found education from the flex and mobility moves.

It is a known fact that we humans do not stretch enough. Dogs and Cats instinctively stretch all the time. Now I have made a game out of it as well....when my dog stretches, so do I. 8)

I finally did all the lunges today! Also the Jump Knee Tucks are getting better as well. Now that I am getting into better shape, the Plyo routine is starting to become a favorite cardio routine. I think I will go out to Wally World and get a Vest to get just a few more drops of sweat out for next week.

Live Long and Prosper!


Friday, May 8, 2009



Go Shakeology, Go

Great blog post from CEO of Beachbody Carl Daikeler on the success of Shakeology.

Wednesday, May 06, 2009
Go Shakeology, Go!

Time to brag a little: Shakeology, a product that so many people said would cost too much, would taste "too green", and would not appeal to our fast-food-drive-thru culture, has absolutely taken off.

We've already sold almost 10,000 units since the summit. That's over a million dollar's worth - without TV advertising. And despite a money back guarantee, less than 1% of the people who buy the product return it. Less than 1%! Better still, the retention of the home direct program is the best in the company's ten year history: 72% of the people who sign up, have stayed in the home direct program.

I have been in the direct marketing business for 23 years. And I have NEVER seen numbers like that. This is an unequivocal home run.

UPDATE 5/7: I was speaking with Seth Tuckerman, our COO who used to be a big shot at Kraft Foods. He said when they launched a new product and achieved a 60% reorder rate, they knew they had a homerun. At 72% reorder, I think we're looking at a grand slam!

People are blogging about it - not just coaches - but customers. THAT'S how excited people are about how they feel. My own cousin sent me an email proclaiming that he lost eight pounds already thanks to Shakeology - that stubborn eight pounds that have been nagging him for years.

But to our shock, most people are looking beyond the weight loss benefits at the health benefits. In fact, I continue to read post after post of people who are fed up with fads, and this time they are putting their money where their health is.

Do you know how big this is going to be? BIG. And thanks for making it happen coaches! Thanks to you, a real nutrition breakthrough has transcended the anti-oxidant-fruit-juice-in-a-wine-bottle craze of the last five years, and the real deal is on the scene. Shakeology is here to stay, and you can only get it through the Beachbody Network at


Tuesday, May 5, 2009

What Makes A Champion?

The best thing about me is that I am a Champion.

I am not going to tell my life story or journey here but I know that the greatest type of person that exists is a Champion.

The greatest type of person we can become is a Champion.

Champions are the people that I will follow anywhere because I know that the path will lead to Victory.

The best type of people in the universe are Champions!

The absolute hardest thing to do in the world is never quit but it is also the most simple! Nothing can stop you from doing your best! No one can stop you from doing your best!

I know the greatest thing we can do in our lives is to comeback after failure, turn a negative situation into a positive situation, do what is right when bad things happen to us, or most simply, Never Quit! ....Don't Give Up, Don't Quit! No matter what.

Choose To Be Unstoppable.

Nothing can stop you from doing your best except yourself.

When you look at every single person in the history of the world who have achieved greatness in their lives they all have one thing in common and that is they never never never quit.

As long as you don't give up the time will come when everything will make sense and you will have obtained your ultimate destiny.

Focus on your dreams and never never never never never never never never never never never never never quit until you achieve them!


Wednesday, April 29, 2009

Beachbody Programs

Find a program you like and I will help you with your fitness goals.


Monday, April 27, 2009

21 Day Challenge

It takes 21 Days to create a new habit or routine. Since beginning my journey in Dec of 2008, I am amazed at what really happens to people as they gain confidence and keep doing the things that breed success.

Awareness....This has been one of the keys to my success. I was at work taking out some food to eat out of my Famous Igloo and a co-worker asked me about my food journal. After explaining what I was doing, they made the comment that tracking your food takes the enjoyment out of eating the food everyday.

I then explained that I track the food to establish what a true portion size really is...and then further went on to explain that once I had a handle on what a portion size was of the foods I liked to eat, then I am now empowered with making a better choice as to what i eat and how much I eat at one time.

Tracking what you eat is just as important as tracking how many reps and weights you do for a given routine.

So for the next 21 days....pick one thing in your life that does not add to your health and well being and let it go for 21 days replacing it with a better alternative. Then write down the new action you are doing and read it out loud every day, write it on a piece of paper at your desk...put it on a post it note. Anywhere where you will read it.

Even though I talked about food, the challenge can be as simple as thinking positive thoughts and choosing how you react to things that happen to you. Good luck and keep smiling!


Saturday, April 18, 2009

One On One - Medicine Ball Core

So I changed up my routine a bit and added this one as my extra cardio for yesterday.  All I can say is thanks Uncle Tony!

This is a great workout in less than 30 mins and it will get the heart pumping and is a ton of fun! I highly recommend giving this one a try.

I am looking forward to getting my monthly One on Ones from Tony Horton. As an added bonus, if you are a subscriber to this series, you will also get the entire 40 min routine from Shane T's Insanity which will be released in June!!

If you are interested in any of Beachbody's Products, just click the Picture of Tony Horton ( The guy in the "X" Pose ) to get the best prices by ordering from my online store. 8)


Insanity Sneek Peek!


Friday, April 10, 2009

Tips for The Holidays

Avoid fat producing foods

By now you’ve had it drilled into your head many times that too much of anything
will get stored as fat and that calories are the most important factor in fat loss. However,
certain foods are more likely to be converted to fat than others - even at the same calorie
level. This is due to their thermic effect, the way they are metabolized in the body, or the
way they affect your hormones.

The three types of food that promote fat storage the most include:
(1) High fat foods (high calorie density; 9 calories per gram, low thermic effect)
(2) High sugar or refined carbohydrates (high calorie density, absorbed too quickly)
(3) Alcohol (high calorie density; 7 calories per gram. Suppresses fat-burning)

Avoid fat-producing food combinations

In addition to certain individual foods being more "fattening," certain food
combinations are doubly disastrous when you’re trying to lose body fat. The worst of all
possible food combinations is fat combined with sugar because it elevates your blood
levels of fat, sugar and insulin simultaneously.
Dallas Clouatre, author of "Anti-Fat Nutrients," explains, "When fat is eaten at the
same time as simple carbohydrates, both the fat and the carbohydrates are pushed into fat
storage. The 'bad' coupling of fats with carbohydrates slows down your metabolism and
causes you to gain weight."

The one food combination that you should never, ever eat if you want to get lean

Even though it’s a wise idea to allow yourself a cheat meal once a week, some
foods or food combinations should be avoided as much as possible. The fat and sugar
combination is undoubtedly the worst of all. It’s a sure-fire way to gain body fat so fast
you won’t even know what hit you. Low quality fats and refined sugars, eaten together,
are also contributing factors in the development of nearly every major disease. A few
obvious examples of the fat + processed carb combination include ice cream, doughnuts,
peanut butter cups, and fettuccini Alfredo.

The second worst combination is sugar and alcohol. Alcohol that is mixed in high
sugar drinks can contribute to literally thousands of calories over the course of an
evening. Alcohol inhibits fat burning. One night with a high-fat, high-carbohydrate
dinner followed by un-moderated drinking could set you back an entire week!

The top twelve worst junk foods that you should NEVER eat: "The Dirty Dozen"

Probably the best way to start learning how to pick the right foods and make fat
burning meals is to tell you what NOT to eat. If you know what not to eat, then through a
process of elimination, you’ll be much more likely to choose the right things. Make

The 12 worst fat-storing foods you should never eat
X Ice cream
X Fried foods
X Doughnuts and pastries
X Candy, chocolate & sweets
X Soda
X Fruit "drinks" and other sugar-sweetened beverages
X Potato chips
X Bacon, sausage
X White Bread
X Hot dogs, fast food burgers
X Cookies
X Sugary breakfast cereals


Thursday, April 9, 2009

Progress Report - P90X Round 2 Day 30 Pics

Still losing 1 lb per week. 4 weeks ago weighing in at 233 lbs today I am 229 lbs.

Starting out at 250 back in Dec and breaking the 230 mark is such a rush!! It is amazing what 1 lb will do for you mentally.


Wednesday, April 8, 2009

Fellow Tennessean Won with P90X

Pain from a bulging disk and extra weight grounded 55-year-old skydiver, pilot John Walrond for a short time. He found P90X, which helped strengthen his back. Now he's back in the skies and a $1000 winner in February's MDB Game.


Teamwork Makes The Dreamwork!

Here is the group that I get my motivation and support from. There are tons of groups like this at the Team Beachbody forums. Take the time and lurk if you have to, but you need to be surrounded by folks heading down the same path and you will feed off of each others triumphs and setbacks. This is vital for your success. This is the 300 Challenge Group. We are currently doing our Memorial Day Weekend Challenge (MDW). The muscle shirt I have on is just some of the fun things you can do to keep you motivated and above all else Keep You Pressing Play!!


Tuesday, April 7, 2009

What I have Learn These Past Months...

Once you start working out and eating a clean healthy diet, you become aware and in tune with what your body really wants and needs to function properly. I have been on my wholesome clean lifestyle since Dec 5th 2008. I know that when I first think I am hungry, more than likely I am just thirsty. I know that when I don't get enough sleep at night, it affects my whole day. I use to think that working out made you tired...the opposite is actually true.  A few months ago, I would never walk around in my own house with my shirt off because I  didn't want my kids to see dad's belly. Now I see them look at me a little differently...they are proud of their father and the work he has put in to take better care of himself.

Beachbody has a great slogan. "Decide, Commit, Succeed"  You can apply this to every phase of your life and  you will make improvements no matter what if you apply these words to whatever struggle or obstacle that stands in your path. Once you feel good about stop sweating the small stuff....and yes, It's all small stuff.


Wednesday, April 1, 2009

Kenpo X

Kenpo X done. Today was a breakthrough for me! I never had my HR above 122 during the whole routine before. Today my max was 148 and when vertical punches were done. I was at 142! I thought my HR monitor was broke. I am finally able to get my whole body into the moves and throw the punches from my core instead of arm swings. I am jacked from front to back!!


Life After "X" What's Next?


Tuesday, March 31, 2009

Shake It Up with Shakeology


Sunday, March 29, 2009

Shakeology! = Get In My Belly!


Starting Up a New Workout

Getting past the first two weeks of a new fitness program is tough! We check with Tony Horton for tips that'll help you stay on the express train to success.


Saturday, March 28, 2009

My Shakeology Review

If you haven't hear about this amazing product, Just click on the glass above to find out more info on this amazing super food. Beachbody has hit the ball out of the park with Shakeology

It comes in 2 flavors Greenberry and Chocolate. I ordered the Greenberry and mixed it with 8oz's of orange juice. I have been supplementing my nutrition with this product for only 2 days and I can honestly say that once you put this in your body, your body will thank you. I take my shake as my first meal after my morning workout.

I gave my wife a glass yesterday for breakfast and she has now given me a new task in the mornings!  I have been placed in charge of making sure she gets her morning glass of Shakeology!! Of course, I am more than happy to do this new job assignment for her since I now know she is now getting a great nutritional start to her day now instead of her favorite run out the door breakfast of toast and maybe a glass of juice. 8)

I will get in a few more days of working out and then tell you how I feel from that side of the house.  Even though I have been eating healthy and clean for the past 4 months, I feel even better knowing that my body is getting some really good nutrition with the addition to shakeology to my meal plan.


Wednesday, March 25, 2009

Recession-Proof Ingredients

Cooking meals at home is a healthy way to save money in these tough economic times, but which ingredients should you buy? Watch today's BNN to find out which common groceries will support your budget and your fitness goals.



This was posted in one of the Beachbody forums I belong too. It is a quote from Tony Horton on one of his laws for success.

Posted 03-23-09 03:06 AM Hide Post
WEEKLY CHALLENGE: This weeks challenge comes directly from Tony Horton, law #2: Consistency.

Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently, provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.

There are certain things that rise to the surface when it comes to staying consistent. One of them is staying motivated. How does anyone sustain anything without motivation? You bought one of my programs because you're committed to making huge changes in your life. Being consistent is critical. Sustaining it and staying motivated at times can be difficult. It's easy to create reasons not to do Power 90®, especially when you're feeling weak and puny, and my jokes aren't funny anymore. We travel, get sick, get tired, and often get discouraged. We work too hard, we under-sleep, and get stressed out. So what do we do about it? It can be overwhelming. What about the people who don't quit? Who are they? Are they super-android-robots from a galaxy far, far away? What the hell makes them so special? Why are these robot-people consistent and others not? The answer is that successful, consistent, and motivated folk have tricks . . . Aha! They have found a way to do it anyway.

Here's my list of tricks that will help you stay motivated and consistent.

1. Stop beating yourself up if you can't sustain and/or maintain your "perfect" plan. It's okay to miss a workout once in a while. It doesn't mean that your process has gone to hell in a handcart. It doesn't mean you have to start over. Life happens. Priorities shift. So what? Big deal. Just start up where you left off. If you're doing Power 90 or P90X®, just add the missed days to the back end. I decree the burden lifted! Of course you must recognize the difference between a missed workout or two and a missed week or two. If you miss two weeks of exercise, it will take at least that long to get back where you left off. If you miss one workout once in a while, you lose nothing. The extra day off can even do the body good.

2. Don't freak out if you don't see results in the first 45 days. "What?! No results in the first month and a half?!" See, I knew you'd freak out. The reality is that we all have different starting points. The 90 in Power 90 and P90X stands for 90 days, not 90 minutes. Some folks will see results the first week—bastards! Others will have to wait a little longer, based on age, body weight, how out of shape they are when they start the program, flexibility, balance, athletic background, etc.—this is normal. The variety of workouts in P90X purposely plays into your strengths and weaknesses. Both programs were created to have a 30-to-50-day "adaptive phase." This phase is shorter for some and longer for others. Be patient. Your body will adapt, and you will be amazed at how you look and feel.

Tony H.


Saturday, March 21, 2009

Shakeology FAQ

This was posted by Steve Edwards Beachbody Fitness Advisor

Hey Everyone,

At the Team Beachbody Summit this weekend we launched a product we’ve been working on for a few years. It’s called Shakeology. I think it’s better served by its tag line, The Healthiest Meal of the Day.

It’s a protein shake, greens formulation, pre and probiotic supplement, anti-oxidant, phytonutrient, adaptogen, enzyme formulation all rolled into something that tastes like dessert. In short, it’s the smartest 140 calories you can put into your body.

It’s not officially out yet, unless you’re a Beachbody coach, but you’ll be hearing a lot about it soon enough. Today I’m going to beat you to the punch by answering the top 20 questions we had this weekend. If you have more questions, we’ll be holding a series of chats and webinars about it over the next few weeks. You can also read about it on my blog:

And you can read more about the product at

Now on to the FAQs.


Should I continue to take Activit, Peak Health, or other multi-vitamins along with Shakeology?

While Shakeology contains a lot of vitamins and minerals it’s still recommended that you take a multi-vitamin, especially if you’re working out. In fact, Shakeology will help increase the bioavailability of your vitamin if taken together. If you skip your vitamin your nutrient bases will still be covered but an active person—especially doing a workout like P90X—will always be struggling to meet the nutrients requirements placed on the body. Combining Peak Health Formula and Shakeology can keep you charging through even the most intense exercise program.

I already have some Meal Replacement. Should I throw it out and switch to Shakeology?

You shouldn’t throw it out but Shakeology is a far more thorough formulation. Use your old Meal Replacement at times when you’re active or as a “poor man’s Recovery Formula”. The higher sugar and lower fiber content of Meal Replacement make it better around the time you are exercising.

Can I take this and Results and Recovery Formula?

Yes but not together! Recovery Formula should only be taken during or after exercise when you’ve been exhausting your body’s blood sugar. At any other time Shakeology would be your preferred option.

Should I still take an omega supplement?

Yes as there is no EPA/DHA (the two omega fatty acids in fish oil) in Shakeology.

How about Cal/Mag?

One serving of Shakeology has 500 milligrams of calcium, meaning that you can cut your dosage of Cal/Mag in half. It’s recommended that you take your Cal/Mag with Shakeology as it will help your body absorb its nutrients.

There is no food coloring. How is one green and the other brown?

The ingredients (herbal powders, grass powders, vegetable powders, and some fruit and berry powders) make color green. The base of chocolate blend is also green, but the chocolate and cocoa powders turn the color "chocolate".

Why does the chocolate have more protein?

The serving size for chocolate is 8 grams higher than for greenberry. The extra ingredients added for the chocolate blend (mostly chocolate powder and cocoa powder) add an additional 2 grams of protein for the serving size.

Does this mean I don’t have to eat any more veggies?

Not that we recommend it but, yes, you could get away with skipping your veggies if your drink Shakeology daily. Keep in mind that you still need to fill out the rest of your caloric needs and veggies are the best source of both nutrients and fiber you can eat. The healthiest diets will still contain vegetables.

What kind of protein is it made with?

The primary source of protein is from whey, which comes from milk. Whey is one of the most bioavailable protein sources. Translation: it speeds to its work of repairing your muscles and its amino acids are readily used by your body.

Is it a good source of fiber?

At 3 grams per 140 calories Shakeology is a balanced source of fiber. More importantly, its fiber sources are varied, coming from apple pectin, flax, chia meal, and yacon. The latter also happens to be one of the best prebiotic sources known to man.

Can I drink this right before a workout?

Shakeology would be much better than a meal prior to working out. If it’s immediately before, however, you’d be better served by something with more sugar and less fiber for rapid absorption, such as Recovery Formula or Meal Replacement.

Can I drink this right after a workout?

Again, it’s better than many other options available but less perfect than something designed primarily for this purpose, such as Recovery Formula.

Does it contain caffeine?

Shakeology contains no caffeine. It does contain green tea extract but the caffeine has been removed.

Is it vegetarian?

The only non-vegetarian ingredient is whey protein, which comes from milk.

I am a diabetic. How will it affect me?

We aren’t your doctor so we can’t give you an official word on this but we’re working on trying to get Shakeology approved by the American Diabetes Association.

Can I give it to my kids?

Once again, we’re in a legal realm, which we’re working on. But considering that kids are “approved” to eat Ding Dongs and Cocoa Puffs and whatever other godforsaken junk we’re pretty certain that it will clear the regulatory radar.

What about pregnant and nursing mothers?

And, again, we may run into legal stumbles but c’mon, this stuff is nothing but healthy natural foods.

Can I mix this in with food I'm cooking/baking?

While possible, cooking would upset the nutrient balance of Shakeology’s ingredients and it’s highly recommended that you drink it at room temperature or cooler.

Will it mix OK in my shaker cup?

Shakeology mixes at least as well as most meal replacement shakes and can be hand mixed easily. For a drive-in style creamy shake, however, a blender is preferred.

Do you have any recipes for Shakeology?

We sure do! The web site at should be up and running soon.

That’s all for this week. Until next time, don’t just train hard, train smart,



The "Fios Forty"

This is a condition that can happen to you while at work! The symptoms can look like many others, i.e eating, sitting in front of a computer followed my the snacks in the break room, followed my more sitting at the desk and yes....more empty calorie snacking which will slowing turn into the condition known at my workplace as the "Fios Forty".

I'm sure you know by now that this condition is the weight that is gained by being in active throughout the day. I have good news! This condition can be reversed with just a few modifications in your day.

1. Move your body! ( walk, workout, do something for about 30 mins to 1 hour a day)

2. Replace empty snacking with good wholesome fresh foods and whole grains.

3. Replace soda's and beer's with water to help flush your system of toxins.

4. Rest - Start by trying to get 1 extra hour of sleep than you are currently use to getting.

These little steps will help you fight the "Fios Forty" no matter what is going on in your life, you can find the time to take care of you!


The Journey of 1000 miles begins with 1 step.


Thursday, March 19, 2009

Nutrition Redefined - Shakeology!


Tuesday, March 17, 2009

Decide, Commit, Succeed

Got this poem from a fellow beachbody coach and thought I would share it with you...

"If there were ever a time to dare,
to make a difference,
to embark on something worth doing,
it is now.
Not for any grand cause, necessarily-
but for something that tugs at your heart,
something that's your aspiration,
something that's your dream.

You owe it to yourself
to make your days here count.
Have fun.
Dig Deep.

Dream big.

Know, though, that things worth doing
seldom come easy.
There will be good days.
There will be times when you want to turn around,
pack it up,
and call it quits.
those times tell you
that you are pushing yourself,
that you are not afraid to learn by trying.


Because with an idea,
and the right tools,
you can do great things.
Let your instincts,
your intellect,
and your heart
guide you.


Believe in the incredible power of the human mind.
Of doing something that makes a difference.
Of working hard.
Of laughing and hoping.
Of lazy afternoons.
Of lasting friends.
Of all the things that will cross your path this year.

The start of something new
brings the hope of something great.
Anything is possible.
There is only one you.
And you will pass this way only once.
Do it right."


Sunday, March 15, 2009

Tiffany Meier lost 102 lbs!


Wednesday, March 11, 2009

Health --- The Whole Package

From the blog of Beachbody CEO Carl Daikeler.

has always been about a comprehensive approach to health, fitness and weight loss.

We've created breakthroughs like Power 90, Slim in 6, Turbo Jam, Hip Hop Abs and P90X. We made easting easier to decipher with the aid of Michi's Ladder. And now we're making great nutrition simpler than ever to achieve with the launch of Shakeology, a true state-of-the-art breakthrough in nutrition.

There's less than a month before we launch our premium health shake at Team and its coaches. And I've been using it for over a year now, every day. And it is literally my favorite meal of the day.

Every time I drink Shakeology I enjoy a rich delicious shake filled with whole food sources of vitamins, minerals, fiber, antioxidants, not some high-priced juice where the antioxidants have long since been destroyed. And because I am getting those antioxidants with a generous dose of protein and phyto-nutrients, my blood sugar doesn't spike and my body has what it needs to rebuild and clear out toxins.

Beachbody is making fitness accessible and fun. We're making weight loss easier to achieve. Now for anyone who wants to eat healthy, lose or maintain their weight, and feed themselves the kind of nutrition which maximizes cellular health and function, get ready... Shakeology is coming soon at and through our fantastic Beachbody coaches.



Lots of sweat on this one. Here is a shot of me doing the "Hot Foot"


Monday, March 9, 2009

Round 2 Chest and Back

Great to get the new round started! Following the nutrition plan as close as I can for max results.

Here is a pic of Me finishing up today with Dive Bombers showing the dog who is pack leader!


Sunday, March 8, 2009


Friday, March 6, 2009

Quote of the Day

Commitment is what transforms a promise into reality. It is the words that speak boldly of your intentions. And the actions which speak louder than the words.

It is making the time when there is none. Coming through time after time, year after year.

Commitment is the stuff character is made of: the power to change the face of things.
It is the daily triumph of integrity over skepticism.

-Author Unknown


Thursday, March 5, 2009

1st 90 Day Pics

I started out 250lbs wearing 42" waist pants. Now I am 233lbs wearing size 36" pants. After doing the math, it turns out I lost the weight the right way.....1lb a week. It's funny, because I was not weighting myself everyday trying to get to a certain weight. The plan was to get into the best shape I could in 90 days and take what I have learned and continue for the rest of my life.

As you can see, I was not a happy camper having my Son take my before picture. The 90 day shot has a certain glow about it. 8)

I start my next round of P90x on 9 March. I am looking forward to the adventure and all that is in store for me as I continue my journey.


What is P90X all about?

Here are the basics of P90X, it is Tony Horton’s 90 day home fitness challenge, that involves 12 intense DVD’s that are designed to workout each and every part of your body. It does not require a lot of fitness equipment, just dumbbells, exercise bands, and a chin-up bar. Power 90X is actually relatively cheap, once you factor in that there is not much fitness gear to purchase, and you do not have to pay for a personal trainer at a gym. These DVD’s provided you with a huge variety of workouts, not only focusing on building muscle, but also providing flexibility routines with Yoga X, and cardiovascular routines like Kenpo X and Cardio X, that will push you to your limit. A personal trainer, Tony Horton himself will also be pushing and guiding you for successful results. The P90X DVD’s are interactive, give great music to motivate you, and also supply many different training techniques, so you do not get bored with doing the same workout over and over again. Just view the P90X calendar to see how many different workout routines you will through during your 90 day training.

How does P90X work?

P90X prides itself on its groundbreaking system called “Muscle Confusion.” The concept of muscle confusion is basically not allowing your body to get familiar with doing the same fitness routines again and again cause a plateau effect. P90X is always introducing new moves, new techniques, like different styles of push-ups, to insure that your muscles will never get used to doing just one routine.

P90X Nutrition

To every great workout plan there is a great nutritional guide. When you buy P90X you will receive a 3-phase nutrition plan. This nutritional plan is just as critical to your success as doing the exercises themselves. The three phases are specifically calculated to correspond with your workout. Phase one is fat shredding, eating high-protein foods that will provide strength to your muscles, while your body is burning fat. Phase two, will boost your energy by integrating carbohydrates and foods with low fat but high in protein to ensure your body is performing at its energy peak. Phase three, will introduce more complex carbohydrates so that your body will have the endurance to complete the P90X DVD’s. Each phase will act as fuel for your body, allowing your body to perform at its maximum ability.

What else can you do to achieve maximum performance?

Power 90x also has a variety of supplements called P90X Peak performance. There is a recovery formula, to help reduce muscle soreness. A health formula, multi-vitamins to help your strength and energy, and protein bars to maximize your performance.

**As always, please consult your physician before beginning any exercise program.

**P90X does not guarantee results, results will vary based on individuals effort and time put into getting fit using the p90x extreme home workout system.


P90X Jan $1K Winner


Day 90!

I know this post is a day late, but whats that saying...better late than never! I am so filled with so many different emotions that I don't know where to begin. P90X Graduate!....taking a brief moment to let that sink in....

90 days ago, I was not very happy with myself and feeling not inspired to do anything about my health. After seeing the changes in my brother Chris, I knew I had to do something to take back control of my life and the things that were in my power to control. I asked my brother the question that so many people are asking me now. "What are you doing!"

Which gives me a chance to share this wonderful gift and unlocking the key to empowerment and truly understanding how the body is an amazing creation and if given the chance, it will perform and adapt to change.

The best advice I can give anyone ready to make a change is to submit to the process and take out all negative speak! Saying things like..."I can't eat that" or "I wish I had the discipline to do what you did" these are all examples of not seeing yourself in a light or position of achieving and doing great things! "Positive attitudes attracts positive outcomes"

What's next..

I will start another round of P90x next week and continue to put my knowledge in action to help and share with anyone that will listen or has a desire to change their life.

Finally, I would like to thank my wife, and my two sons for their help and support while dad was going through the early days of my transformation. I will post some pictures so that you can see what has happened so far in this journey. Also the many folks at Verizon that have been giving me words of encouragement and support.


Friday, February 27, 2009

"Aloha Friday"


"Aloha Friday"


Wednesday, February 25, 2009

Extreme Women in Georgia


Monday, February 23, 2009

Day 82 Yoga *Another Milestone*

I'm excited today!!  Yoga makes you feel good when you are done, but the process is less than fun. I think yoga grows on you little by little as you get in better shape and get use to twisting and contorting your body. The key is to modify every move and don't try to do things your body is not ready to do just yet.

I finally was able to get into Crane for about a split second!...well maybe a full sec. Tony Horton says keep stumbling and tumbling and over time you will be able to do it.

My Goals while going through the P90X process are in this order...
1. Get in the best shape I can
2. Eat wholesome and fresh foods!
3. Lose excess body fat

After finishing yoga, I jumped on the scale and it has started another downward trend!  I am down to 235 lbs which is awesome since I started this program weighing in at a very stealth 250 lbs.

I am amazed at how much food I eat now compared to when I weighed 250 lbs.  I use to carry a lunch box to work, but now I have to carry a cooler just to get me through the day!

Well, time to hit the showers! What a great way to start the week!


Saturday, February 21, 2009

P90X Better Than Steroids? by Steve Edwards

The X is gettin' some serious love lately. My dad calls the other night and says he watching a show in the Giants and two pitchers, Zito and Wilson, are doing 90X. Tony calls me the other day to get my opinion on something because NBC is coming over to film a segment on Wii and wants the X perspective. He calls me again, a couple of days later from a plane on his way to do more X interviews and says, "Dude, you see the Grammys last night?" I hadn't but Cheryl Crow gave us a huge shout out from the red carpet.
Then, yesterday, I get this from Tony:
On WFAN, (biggest sports radio station in NYC) the host was talking this morning about A-Rod and said something to the effect of "his body was never that chiseled, not like he had a P90X body or anything".

This, for those of you not privy to the national news, is a reaction to Alex Rodriguez admitting that he'd been doing steroids. In reality, steroids don't make muscle, they just increase your body's ability to build muscle. But in a world where we see advertisements to "build muscle without steroids" as if the public thinks it's impossible, it's nice to get a little validity for our system. Anyone can have an X body. All it takes is a little structure and a lot of hard work.

Note: Jon Congdon (our President) sent this and I think it's a nice addition:

Everything you see about P90X that might appear to be PR is "organic" -- meaning that we don't pay for PR, and don't hire celebrities or athletes to do it, or talk about it. It's advertised on TV, in magazines sometimes, and more and more on the Internet, but we don't do PR. If Cheryl Crow, or Usher, or an MLB, NHL or NFL athlete buy it, they buy it just like everyone else and either because they saw the infomercial or a friend told them. That's what's so amazing about the P90X phenomenon of late.


Friday, February 20, 2009

Day 79 Chest, Shoulders, Triceps and Ab RipX

Since yesterday was a rest day, I looked forward to getting back into the workouts. Getting stronger and had good form on the slow push ups. I really went for it so my reps were a bit lower than before, but I quickly switched to my knees to get the most out of the push ups. It is important mentally for me that I nail the nutrition plan these last few days to set myself up for greater success in future rounds and routines.

The saying "Knowledge is Power" is partially true....the real power is in "Applied" Knowledge. By using the lessons learned will you start to see the changes and improvements that you seek in your daily activities.

Ab Ripper X - Small battles win the war....focusing on what I can do....8) It is getting gut busting core rep after another. I still am a long ways from my goal of doing the whole routine without stopping, but I will get there one day!

Have a great day!


Thursday, February 19, 2009

Psychological Benefits of Exercise


Friday, February 13, 2009

Day 70 *Milestone*

Today is a milestone day for me!  Back and Biceps = basic push and pull exercises. I had personal best with the weights. I am still doing assisted pull-ups with the chair because I want to make sure I get the most reps in instead of just a few all out reps  with bad form.

It finally sunk in about writing down your reps and the weights used on each and every exercise. In my mind, I said.."I don't need to write it down, I will just do until I can't"...  Tony Horton always says, "Set a goal and pick a weight that will do the job".  I set a goal in my head with the weight I had selected without referring to my previous workout. The weight I selected was based upon how many reps I thought I could do, instead of what I had actually done previously. Before the exercise began, I took a look at my sheet and realized I was not pushing myself with more weight, I was actually about to use less weight than the previous time!  So I changed the weight to reflect what I knew my body could do...if I let my mind get out of my own way.

Now I get it! Look at the paper first....then determine if you will go higher or lower based upon how you feel that day, or if you pushed it last time and just want to back off and go lighter. The key is to look....before you leap!


Thursday, February 12, 2009

Nice Story

A mother brought her young son to Mahatma Gandhi. She begged, "Please, Mahatma. Tell my son to stop eating sugar."Gandhi paused, then said, "Bring your son back in two weeks." Puzzled, the woman thanked him and said that she would do as he had asked.Two weeks later, she returned with her son. Gandhi looked the youngster in the eye and said, "Stop eating sugar."Greatful but bewildered, the woman asked, "Why did you tell me to bring him back in two weeks? You could have told him the same thing then."Gandhi replied, "Two weeks ago, I was eating sugar." - Dan Millman, Way of the Peaceful Warrior


Tuesday, February 10, 2009

Day 67

Today was Legs, Back, and Ab Ripper X. After the warm up, the opening round of squats with the chair was first up on the workout. I'm starting to feel the burn later on in the rep count which is a good thing. The burn is never fun! It is however a very much needed thing for me because I have tree trunks for thighs...toning and shredding my thighs will help me lose that body fat.

Ab Ripper X...I still struggle with this, but I can see and feel the changes happening in the gut area. I will have to be more patient. It took more than 90 Days to put it on!

Stay positive, Do something nice for someone today, and keep pushing play!


Monday, February 9, 2009

Sheryl Crow Does P90X


Another celebrity has discovered the power of the "X." From David Akers, kicker for the NFL's Philadelphia Eagles, to Jason Scheff, one of our very own Coaches and lead singer of Chicago, to rocker Sheryl Crow, this program is hotter than ever. Click here to read the latest scoop, or watch the interview caught on the red carpet at last night's Grammys. Could it be P90X's popularity is growing throughout the high-profile sports and entertainment industries? All we can say to that is, Bring It!


Sunday, February 8, 2009

Day 64

I don't use the scale to measure my progress per se, I do however us it as a gauge for how much Body fat I am losing. The scale has not moved much but I continue to lose inches from the abdomen, buttocks, legs and my face. My face has always been an indicator for my overall appearance and level of activity.

Looking in the mirror, I like the feeling of the image, which in turn leads to having a more positive outlook on my life and the stresses that we all go through in life. It doesn't mean that i am always happy, but I find myself not dwelling on negative situations as much as before.

Phase 3 of the P90X! Introducing more carbs into the diet is exciting. This just means that as I continue to add more lean muscle to my body, it will in turn burn fat all day long just as long as I feed it with the proper fuel at the proper time.


Thursday, February 5, 2009

Jude Voiles - Dec. $10k Winner!


Wednesday, February 4, 2009

P90X Stuntman


Day 60

Back and Legs today! Pull ups and variations on lunges and of course....Wall squats. Starting to get lower in the squats, but focusing on the breathing seems to help me stay in the squat a few extra seconds.

I can't believe I have been eating clean and working out for 2 months now! Starting to see some body fat melt off the abs which means the process is working. During the next 30 Days, I am really gonna bring more intensity to my workouts.


Monday, February 2, 2009

Day 59

Yoga Day! - Since I didn't have to work today, I decided to change up a little bit and added an extra cardio session today. The downward dog is getting better!, but I still have to take those breaks. No need to hurt myself from trying to push too hard. This is a process, not an event.

Eating was good...I didn't drink enough water. Gotta fix that or I will bonk out tomorrow. Not sure why, but this quote was on my mind today. "Don't complain about what you permit" - AK Gray


The Green Goddess

This must be how "The Hulk" keeps his awesome skin color.


Life Happens To Everyone

Football players chow down huge amounts of food to build mass. But once their glory days are over, they have the same problem as millions of other Americans: they get fat. full story


Saturday, January 31, 2009

Day 57

Plyometrics is one of the Cardio workouts in P90X, also known as "Jump Training" This routine will burn more than a few calories. I had no shame in hitting the pause button today. After checking my heart rate monitor a few times, I found myself above 80%. I am starting to realize that as you begin to master the moves, your intensity will start to get higher which never gets easier, you just get better!


Friday, January 30, 2009

Nice approach to eating from the Blog of Tony Horton.

The Abundance Diet

Missy Costello prepares food for me every week. She is the reason why I'm healthier than ever. She makes it, I eat it. Whole fresh foods prepared right in my kitchen. This gal knows her stuff. This is a piece she wrote for her blog and I'm passing it along to you.

Enjoy the Knowledge!

If you are a living, breathing human being, then chances are you’ve been on a diet once, twice or maybe multiple times in your life. The word diet, as described in Webster’s dictionary means; “fare; what is eaten or drunk habitually”. If you think about it, this means any food that we eat on a daily basis. So, according to Webster, we are on a diet every day of our life, just by eating habitually. Unfortunately in today’s times, the word diet has been described as a way to lose weight. It almost has a negative connotation to it. When most people hear the word diet, they think “lack, or deprivation”, which is usually true. But

Human beings are as different from one another as any snowflake that falls from the sky. There are no two of us alike, anywhere in the world. We all have our own distinct genetic make up, we differ in the way our body burns calories, absorbs nutrients and so on. Most of these diets are based on some sort of deprivation and are very unbalanced. The abundance diet is just the opposite.

If you want to lose excess pounds, maintain a healthy and fit body weight, burn calories, feel good inside and out and keep away disease and illness, then you will need to adapt a whole foods eating lifestyle. Or as I like to call it, the Abundance Diet! A whole food eating lifestyle is a way of eating where you do not deprive yourself. This way of eating allows you to have an abundance of whole foods; veggies, leafy greens, fruits, whole grains, legumes, nuts, seeds, lean proteins and healthy fats. You can eat as much as you want, as long as you are eating a whole foods diet, without gaining weight. You will actually even drop weight.

Of course, as with any change in your eating habits, you will want to take baby steps, so that you do not set yourself up for failure. Below are some simple steps you can take to help change your eating habits for lasting results.

1. Adapt the 80/20 Rule: Eat a whole foods healthy diet 80% of the time and allow yourself to splurge the other 20% of the time. This allows the mind to believe that it is not deprived. Sounds pretty abundant to me!

2. Upgrade one food per week: switch out white rice for brown rice, white flour for whole grain flour, white sugar for natural sweeteners such as honey or brown rice syrup.

3. Cut out one processed food/drink per week: give up your twinkies, this week, and see how you feel. Cut out your diet soda…just for a week. YOU CAN decide after one week if you want to continue to drink this over processed, chemical ridden beverage or if you want to be committed to your health. (for more on the effects of artificial sweeteners visit

4. Add one new whole food per week: if you’ve never had kale before, give it a try. Eat something you’ve never thought of eating. Having trouble knowing how to prepare it? Just email me or go online for tasty recipes at

5. Have a piece of fruit and a handful of nuts for a snack instead of those greasy, salty chips. The fiber in fruit, and the protein & fat in the nuts will help to keep you feeling full longer and will regulate your blood sugar.

6. Drink plenty of water: forego that afternoon soda and have water instead. . Drinking plenty of water keeps our appetite at bay and our body well hydrated. Sometimes we may mistake thirst for hunger. Drink an 8-oz glass of water and see how you feel after 15 minutes.

7. Cut back on caffeine: if you drink coffee, try cutting back by drinking half decaf with half regular. Or switch to heart healthy green tea! But remember, for every cup of caffeine you drink, you will need to drink extra water to hydrate!

These are just a few ideas for ways you can begin to eat healthy and abundantly. Once you start to make changes and adapt this healthy whole foods lifestyle, your cravings will subside and your body will no longer want the junk food. This will result in a natural weight loss, clearer skin, better digestion, less mood swings and so on. The list of benefits is endless.

Remember, allow yourself that 20% cushion so that you wont’ binge. Reward yourself with a treat after dinner, or an afternoon snack. Also be mindful that the healthier you eat, the healthier you will be, feel & look. We all know that old adage, “you are what you eat”. So adopt this as your new Mantra because it is the biggest truth that has ever been told!!!”

For a complete list of whole foods in the Abundance “Diet’, contact Missy at or visit her web site at


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