Look out YouTube! LOL
I have been enjoying this content for 2 years & it just keeps getting better. I have made countless recipies & used the trainer tips for me & my clients. I love the success stories & also send them to people to help inspire them. Club Members Have Full Access!!
Wednesday, July 29, 2009
Beachbody TV has got it all!
Saturday, July 25, 2009
BE AT THIS MEETING!
This session is going to be HUGE! It will change the way you look at your fitness and how you view the current fitness Industry.
If you are:
- A Personal Trainer
- A Doctor or Medical Professional
- Someone who wants to get in Shape! (or Back in Shape)
- A Parent
- Someone who wants to earn additional Income
- Wanting to get into the fitness industry
Basically anyone :) This EVENT is for YOU!
Be sure to Reserve you seat with me (Keith@FreeFitCoach.com)
See you Saturday!
Friday, July 24, 2009
Choose and Lose: How to Lose Weight on Any Diet
By Whitney Provost
When it comes to losing weight, everyone has an opinion about what works best. Low fat, low carb, or Mediterranean style—you've probably heard stories of people dropping major pounds by following one of these diets. The truth is you'll lose weight on any diet as long as you take in fewer calories than you burn. Keep reading to find out which diet is best for you.
Researchers at the Harvard School of Public Health studied more than 800 overweight adults over 2 years, and researchers found that as long as people made healthy choices, the percentage of protein, carbs, and fat consumed didn't really matter. All the study participants (divided into groups eating low fat, high fat, high carb, or high protein) lost about the same amount of weight when they ate fewer calories than they burned.
The bottom line: The diet you choose should make you feel good, keep you satisfied, and limit your cravings for unhealthy foods. So how do you decide what plan will work for you?
* Try balancing various amounts of lean protein (poultry, fish, and lean beef), complex carbs (fruits, vegetables, and whole grains), and healthy fat (nuts, olive oil, and seeds). Find the combination that makes you full and energetic.
* Keep a food journal of what you eat and how you feel. Over time, you'll start to see patterns emerge.
* If you're a Team Beachbody member, you can visit the Eat Smart section of the Web site and choose from three different pre-populated meal plans (Balanced, Low Carb, and Active Lifestyle), or custom design your own according to your preferences.
When you decide what kind of diet to follow, here's how to get the most out of it:
* Low-fat diet. The amount of fat you eat varies according to the diet's creator. The Ornish Diet, designed by cardiologist Dean Ornish to help people reverse heart disease, recommends that you eat 10 percent of your calories from fat. The American Heart Association, on the other hand, considers low fat to be up to 35 percent from fat. A low-fat diet should consist of lots of vegetables, fruit, whole grains, beans and legumes, and little meat. It is not an excuse to eat mountains of pasta or processed carbs (like fat-free cookies or crackers), as these will spike your blood sugar, make you hungrier, and add a lot of unnecessary calories.
* Low-carb diet. Plans like Atkins, South Beach, and the "Paleo" diet claim that by cutting carbohydrates your body will have to dig into its fat stores for energy. That is often true, at least at first, until your body adapts to the decreased energy from carbs and rapid weight loss slows. Plus, if you chow down on artery-clogging bacon, butter, and steak every day and don't choose heart-healthy protein and fat sources (like lean meats, nuts, and olive oil), you can develop other health problems and nutrient deficiencies. Watch out for saturated fat in foods like whole milk, butter, and meat, and be mindful of portion sizes when you're following a low-carb diet. You might find it hard to sustain a low-carb diet over the long term because you have less energy and feel tired a lot. If that happens, just switch to another diet plan.
*Mediterranean-style diet.This has gained popularity over the last few years as a healthy, balanced approach to eating. It emphasizes whole grains, fruits, vegetables, unsaturated fats from nuts and olive oil, and lean protein like fish and chicken. You don't want to overdo the pasta, cheese, and alcohol on this diet because these calories add up quickly. This is a moderate-fat diet that offers a variety of choices and will suit many different tastes. You'll find that most Beachbody® nutrition plans follow guidelines that are similar to a Mediterranean-style diet. It's easy to get all the nutrients you need to sustain a healthy, energetic lifestyle with this method of eating.
When you've found the diet that suits you, you may notice that your weight starts to drop without a lot of effort. You'll be more satisfied and less prone to cravings, which will help you be consistent with your plan. As long as you stick to your diet and combine it with a workout program that also fits your preferences— Slim in 6®, ChaLEAN Extreme®, or whatever you choose—you will be able to lose weight and keep it off.
When it comes to losing weight, everyone has an opinion about what works best. Low fat, low carb, or Mediterranean style—you've probably heard stories of people dropping major pounds by following one of these diets. The truth is you'll lose weight on any diet as long as you take in fewer calories than you burn. Keep reading to find out which diet is best for you.
Researchers at the Harvard School of Public Health studied more than 800 overweight adults over 2 years, and researchers found that as long as people made healthy choices, the percentage of protein, carbs, and fat consumed didn't really matter. All the study participants (divided into groups eating low fat, high fat, high carb, or high protein) lost about the same amount of weight when they ate fewer calories than they burned.
The bottom line: The diet you choose should make you feel good, keep you satisfied, and limit your cravings for unhealthy foods. So how do you decide what plan will work for you?
* Try balancing various amounts of lean protein (poultry, fish, and lean beef), complex carbs (fruits, vegetables, and whole grains), and healthy fat (nuts, olive oil, and seeds). Find the combination that makes you full and energetic.
* Keep a food journal of what you eat and how you feel. Over time, you'll start to see patterns emerge.
* If you're a Team Beachbody member, you can visit the Eat Smart section of the Web site and choose from three different pre-populated meal plans (Balanced, Low Carb, and Active Lifestyle), or custom design your own according to your preferences.
When you decide what kind of diet to follow, here's how to get the most out of it:
* Low-fat diet. The amount of fat you eat varies according to the diet's creator. The Ornish Diet, designed by cardiologist Dean Ornish to help people reverse heart disease, recommends that you eat 10 percent of your calories from fat. The American Heart Association, on the other hand, considers low fat to be up to 35 percent from fat. A low-fat diet should consist of lots of vegetables, fruit, whole grains, beans and legumes, and little meat. It is not an excuse to eat mountains of pasta or processed carbs (like fat-free cookies or crackers), as these will spike your blood sugar, make you hungrier, and add a lot of unnecessary calories.
* Low-carb diet. Plans like Atkins, South Beach, and the "Paleo" diet claim that by cutting carbohydrates your body will have to dig into its fat stores for energy. That is often true, at least at first, until your body adapts to the decreased energy from carbs and rapid weight loss slows. Plus, if you chow down on artery-clogging bacon, butter, and steak every day and don't choose heart-healthy protein and fat sources (like lean meats, nuts, and olive oil), you can develop other health problems and nutrient deficiencies. Watch out for saturated fat in foods like whole milk, butter, and meat, and be mindful of portion sizes when you're following a low-carb diet. You might find it hard to sustain a low-carb diet over the long term because you have less energy and feel tired a lot. If that happens, just switch to another diet plan.
*Mediterranean-style diet.This has gained popularity over the last few years as a healthy, balanced approach to eating. It emphasizes whole grains, fruits, vegetables, unsaturated fats from nuts and olive oil, and lean protein like fish and chicken. You don't want to overdo the pasta, cheese, and alcohol on this diet because these calories add up quickly. This is a moderate-fat diet that offers a variety of choices and will suit many different tastes. You'll find that most Beachbody® nutrition plans follow guidelines that are similar to a Mediterranean-style diet. It's easy to get all the nutrients you need to sustain a healthy, energetic lifestyle with this method of eating.
When you've found the diet that suits you, you may notice that your weight starts to drop without a lot of effort. You'll be more satisfied and less prone to cravings, which will help you be consistent with your plan. As long as you stick to your diet and combine it with a workout program that also fits your preferences— Slim in 6®, ChaLEAN Extreme®, or whatever you choose—you will be able to lose weight and keep it off.
Saturday, July 18, 2009
Complete Nutrition Made Simple
It does not get any more simple to get all your nutritional needs. Shakeology did the hard part of finding and providing these outstanding ingreadients. Watch the video to see why I start everyday with this delicious shake. I can replace the need for dozens of supplements with one shake!
Tuesday, July 14, 2009
Is A RAW FOOD DIET FOR YOU?
Not just a hot trend, it has some real benefits. I have been looking into this for quite some time. It can be hard to find good organic raw foods. I think there are great benefits to Raw food and incorporate them into each day as much as I can. I'd love to hear your experience and recipies!
Friday, July 10, 2009
R U Ready to get INSANE!?
This is NOT for beginners. This IS for all the Extreme fitness fans that want a challenge! Designed for a 60 day total transformation I can tell you it is exactly what it is named INSANITY!
So much energy, so unique and so much results! Can you really get a years worth of results in 60 Days?
How Much Fiber do You Need?
8 Fantastic Fibrous Foods
By Joe Wilkes
How much fiber should we be getting? If you believe the television commercials that run during the nightly news, we're not even coming close to getting what we need.
First off, let's look at why fiber is such a big deal. I used to think of fiber as stringy, ropy stuff, like the threads in celery or cabbage. But fiber has actually become a catchall term for any indigestible material that we consume, not all of which is actually fibrous. Cellulose, the building block of much of the fleshy part of fruits and veggies, is an example of non-fibrous fiber. There is soluble fiber, which dissolves in water and helps stabilize blood sugar by slowing the rate of digestion. There is also insoluble fiber, which, as its name would suggest, does not dissolve in water—although it does attract water in the intestinal tract and, well, without getting too graphic, is responsible for the trains running on time, keeping the mail moving, releasing the payload, etc. Most importantly, more and more studies are linking a high-fiber diet to a decreased risk of heart disease and diabetes.
For optimal health, nutritionists recommend 30 to 38 grams of fiber every day for men and 21 to 25 grams of fiber every day for women. You can find the fiber content of labeled food as a subcategory under carbohydrates. If you're counting carbs, you can always subtract the amount of fiber from the total number of carbs, because the fiber will only be visiting your body for a little while, unlike the sugars, which, if not burned for fuel, will likely end up stored as fat.
Most studies indicate that Americans don't get nearly enough fiber, especially with the proliferation of processed foods filled with white flour, which is made only from the fiber-less endosperm of the grain and none of the bran and germ parts that provide the fiber. In fact, if you read labels, it's pretty rare to find any prepared food that has more than a gram or two of fiber. It can make you despair if you think about having to get to the 21 to 38 grams you need every day. So how can you get your daily dose of fiber without eating yourself into a coma? There are some fiber-rich superfoods that can help get you to your daily recommended allowance, without the coma.
1. Legumes. The humble bean (and also chickpea, lentil, and pea) is chock-full of nutritious fiber. A cup of black beans or lentils contains a whopping 15 grams of fiber—half the daily minimum supply required for a man and more than half the minimum required for a woman. Chickpeas, or garbanzo beans, have 13 grams of fiber. A cup of peas has 9 grams of fiber. The big winner is the cranberry bean with 18 grams of fiber and 17 grams of protein. Cranberry beans have a creamy texture and a chestnut-like flavor.
2. Bran. While not as great a source of fiber as beans, they're still pretty fiber rich, and may not have the unpleasant auditory and olfactory effects associated with excessive bean consumption. A cup of bran flakes has about 7 grams of fiber, and a cup of oatmeal has 4 grams of fiber. Substituting whole-wheat products for their traditional white-flour counterparts is an easy way to work some fiber into your diet without much hassle. A cup of whole-wheat spaghetti has over 6 grams of fiber, and whole-wheat bread has about 2 grams of fiber per slice.
3. Prunes. Not just for old people anymore. Grandpa and Grandma knew what they were doing when they were suffering from constipation. A cup of prunes contains 8 grams of fiber, and the prune's hydrated counterpart, the plum, is also an excellent source of fiber—prunes/plums contain insoluble fiber in the skin and soluble fiber in the pulp. That's a two-for-one special!
4. Artichokes. One medium artichoke contains 6.5 grams of fiber. One cup of artichoke hearts contains 14 grams of fiber and only 90 calories. I like to get one of those little jars of marinated artichokes (in vinegar, not oil) and treat myself to eating the whole jar as an afternoon snack or hors d'oeuvre before dinner. Tasty and filling, you'll eat less at dinner and put a serious dent in your daily fiber tally.
5. Brussels sprouts. Yes, they look like the alien heads from Mars Attacks!, but these little powerhouses pack almost 7 grams of fiber into a 1-cup serving and only about 60 calories. Not everyone is enamored with their slightly chalky taste. I recommend a generous spritz of lemon juice and maybe a dash of soy sauce or Tabasco to enhance the flavor. A sprinkle of Parmesan cheese is delicious too.
6. Asian pear. According to the Micronutrient Center of the Linus Pauling Institute at Oregon State University, the Asian pear is one of their five fiber-rich superfoods (legumes, bran, prunes, and quinoa are the others). One Asian pear, about 3 inches in diameter, contains a whopping 10 grams of fiber, the most of any similarly sized fruit. And because it has a higher water content than its European brethren, it only contains around 100 calories. So you can crunch your way to a cleaner colon.
7. Quinoa. Relatively new to the U.S., quinoa has been a South American staple for over 6,000 years. In a 1-cup serving, the edible seeds of the quinoa plant have 10 grams of fiber and 8 grams of protein—in fact, quinoa seeds contain many essential amino acids that are missing from rice, proving to be a good substitute for rice. If you check your local health food store, and even some supermarkets, you can find quinoa plain and as a main ingredient in many cereals, breads, and salads.
8. Nuts. Not just filling, heart-healthy snacks, nuts are great sources of fiber (but highly caloric, so nosh carefully). A quarter-cup of almonds has 4 grams of fiber and about 200 calories. It's another great snack for between meals. Watch out for the salt content in the hickory-smoked varieties. Also, it's a good idea to portion out a serving size beforehand, so you don't absentmindedly munch a thousand or so calories from a big bag.
Now, thanks to The Fiber from Shakeology, you can take some of the guesswork out of getting enough fiber in your diet. With five different kinds of fiber, The Fiber gives you a full 10 grams per serving, so you can still have a fiber-rich diet even if you don’t have the time to eat right.
Be sure to ask me how to get FREE Shipping On Shakeology and even a 25% discount to save even more $$$.
By Joe Wilkes
How much fiber should we be getting? If you believe the television commercials that run during the nightly news, we're not even coming close to getting what we need.
First off, let's look at why fiber is such a big deal. I used to think of fiber as stringy, ropy stuff, like the threads in celery or cabbage. But fiber has actually become a catchall term for any indigestible material that we consume, not all of which is actually fibrous. Cellulose, the building block of much of the fleshy part of fruits and veggies, is an example of non-fibrous fiber. There is soluble fiber, which dissolves in water and helps stabilize blood sugar by slowing the rate of digestion. There is also insoluble fiber, which, as its name would suggest, does not dissolve in water—although it does attract water in the intestinal tract and, well, without getting too graphic, is responsible for the trains running on time, keeping the mail moving, releasing the payload, etc. Most importantly, more and more studies are linking a high-fiber diet to a decreased risk of heart disease and diabetes.
For optimal health, nutritionists recommend 30 to 38 grams of fiber every day for men and 21 to 25 grams of fiber every day for women. You can find the fiber content of labeled food as a subcategory under carbohydrates. If you're counting carbs, you can always subtract the amount of fiber from the total number of carbs, because the fiber will only be visiting your body for a little while, unlike the sugars, which, if not burned for fuel, will likely end up stored as fat.
Most studies indicate that Americans don't get nearly enough fiber, especially with the proliferation of processed foods filled with white flour, which is made only from the fiber-less endosperm of the grain and none of the bran and germ parts that provide the fiber. In fact, if you read labels, it's pretty rare to find any prepared food that has more than a gram or two of fiber. It can make you despair if you think about having to get to the 21 to 38 grams you need every day. So how can you get your daily dose of fiber without eating yourself into a coma? There are some fiber-rich superfoods that can help get you to your daily recommended allowance, without the coma.
1. Legumes. The humble bean (and also chickpea, lentil, and pea) is chock-full of nutritious fiber. A cup of black beans or lentils contains a whopping 15 grams of fiber—half the daily minimum supply required for a man and more than half the minimum required for a woman. Chickpeas, or garbanzo beans, have 13 grams of fiber. A cup of peas has 9 grams of fiber. The big winner is the cranberry bean with 18 grams of fiber and 17 grams of protein. Cranberry beans have a creamy texture and a chestnut-like flavor.
2. Bran. While not as great a source of fiber as beans, they're still pretty fiber rich, and may not have the unpleasant auditory and olfactory effects associated with excessive bean consumption. A cup of bran flakes has about 7 grams of fiber, and a cup of oatmeal has 4 grams of fiber. Substituting whole-wheat products for their traditional white-flour counterparts is an easy way to work some fiber into your diet without much hassle. A cup of whole-wheat spaghetti has over 6 grams of fiber, and whole-wheat bread has about 2 grams of fiber per slice.
3. Prunes. Not just for old people anymore. Grandpa and Grandma knew what they were doing when they were suffering from constipation. A cup of prunes contains 8 grams of fiber, and the prune's hydrated counterpart, the plum, is also an excellent source of fiber—prunes/plums contain insoluble fiber in the skin and soluble fiber in the pulp. That's a two-for-one special!
4. Artichokes. One medium artichoke contains 6.5 grams of fiber. One cup of artichoke hearts contains 14 grams of fiber and only 90 calories. I like to get one of those little jars of marinated artichokes (in vinegar, not oil) and treat myself to eating the whole jar as an afternoon snack or hors d'oeuvre before dinner. Tasty and filling, you'll eat less at dinner and put a serious dent in your daily fiber tally.
5. Brussels sprouts. Yes, they look like the alien heads from Mars Attacks!, but these little powerhouses pack almost 7 grams of fiber into a 1-cup serving and only about 60 calories. Not everyone is enamored with their slightly chalky taste. I recommend a generous spritz of lemon juice and maybe a dash of soy sauce or Tabasco to enhance the flavor. A sprinkle of Parmesan cheese is delicious too.
6. Asian pear. According to the Micronutrient Center of the Linus Pauling Institute at Oregon State University, the Asian pear is one of their five fiber-rich superfoods (legumes, bran, prunes, and quinoa are the others). One Asian pear, about 3 inches in diameter, contains a whopping 10 grams of fiber, the most of any similarly sized fruit. And because it has a higher water content than its European brethren, it only contains around 100 calories. So you can crunch your way to a cleaner colon.
7. Quinoa. Relatively new to the U.S., quinoa has been a South American staple for over 6,000 years. In a 1-cup serving, the edible seeds of the quinoa plant have 10 grams of fiber and 8 grams of protein—in fact, quinoa seeds contain many essential amino acids that are missing from rice, proving to be a good substitute for rice. If you check your local health food store, and even some supermarkets, you can find quinoa plain and as a main ingredient in many cereals, breads, and salads.
8. Nuts. Not just filling, heart-healthy snacks, nuts are great sources of fiber (but highly caloric, so nosh carefully). A quarter-cup of almonds has 4 grams of fiber and about 200 calories. It's another great snack for between meals. Watch out for the salt content in the hickory-smoked varieties. Also, it's a good idea to portion out a serving size beforehand, so you don't absentmindedly munch a thousand or so calories from a big bag.
Now, thanks to The Fiber from Shakeology, you can take some of the guesswork out of getting enough fiber in your diet. With five different kinds of fiber, The Fiber gives you a full 10 grams per serving, so you can still have a fiber-rich diet even if you don’t have the time to eat right.
Be sure to ask me how to get FREE Shipping On Shakeology and even a 25% discount to save even more $$$.
Sunday, July 5, 2009
How to Avoid Exercise Plateaus!
Great News! Beachbody Programs are designed to reduce Plateaus. By changing things up and using the many different programs available for variety you will have YEARS of exercise programs and keep it fresh!
Not only will you not hit a plateau but it will keep things fun!!!
Tuesday, June 30, 2009
11 Ways to Create and Maintain Balance (By Chalene Johnson)
Here is a fantastic article by my favorite trainer Chalene Johnson (creator of Turbo Kick, Turbo Jam and ChaLEAN Extreme)
1. Prioritize, in writing, the most important areas of your life based on your current situation. Many skip this all-important first step or fail to re-visit this question on a regular basis. Although you may believe you have prioritized your values, goals or agendas in your mind, listing them on paper helps to clarify their importance, so you can re-evaluate your activities. Our top priority is often easy to identify, its numbers 2, 3 and 4 priorities that sometimes over-lap in our minds and fluctuate depending on changing circumstances. Writing down your priorities makes it easier to make tough decisions.
Be ready to “shift and move”. As circumstances change, so will your priorities, therefore, so should your schedule. Any shift in circumstances, work-load, family, finances, health, etc. should require you revisit your written list of priorities.
2. Create a calendar, or list, of your regularly scheduled activities. List everything, including leisure time and sleep. Closely estimate the amount of total time each activity requires. For example, when listing a class or client, be sure to include set-up, cleanup and drive time.
3. Star those activities that support one or all of your top 2 or 3 priorities. These are the items you should fight to keep on your list, but be careful you don’t have too many! Fitness is on my list of priorities, but when too many workouts cut into family time (my first priority) then a few work outs need to be moved.
4. Underline neutral activities. Neutral activities are those which neither take from, nor support, your priorities. Some examples of neutral activities might include Saturday morning coffee with your girlfriends, art class, watching television, surfing the internet, etc. These are activities that you could give up if needed, but should be evaluated for their “peace of mind” value. Never underestimate the refueling power of mindless down time, something few A-type personalities allow for.
5. Next, boldly circle the activities or obligations that contradict your present order of priorities. This is going to take some courage. In some instances, it takes a non-objective 3rd party. Here's a personal example: One of my weekly activities was a late evening class at a health club 35 minutes away, at a rate of pay far less than I normally earned. I had the class for years and felt the students, who had become my friends, would “perish” if I gave up the class. Even though I was a new Mom, I felt I'd be letting them down if I gave it up. I was keeping the class out of guilt, a sense of obligation and, to be honest, ego gratification! It took a friend to point out, that by keeping the class, I was actually hurting my young family in terms of loss of time with them. Giving up that class was far less painful than I imagined.
Now, when I personally struggle with the decision to get a sub or give up a class, I remind myself that at the end of my life, I want my family at my bedside, not my Saturday morning step class.
6. Make an "Immediate Action" To- Do List: Each item which you bravely circled now needs to be removed. These aren’t areas that you’re going to “try to do better.” It’s time to take specific action. There are no ifs, ands, or buts about it. The change doesn't have to be permanent, but it should be immediate. If the act of relinquishing responsibility, inconveniencing others, or change has you frozen in your tracks, look at your top three priorities and find the courage to endure a few uncomfortable moments for lasting peace of mind.
7. Make a "Transitional" To-Do list: Sometimes changes should be gradual. If, for example, your number one priority is to quit your current job and work a full-time fitness career, quitting your "day job" tomorrow might make it tough to fork over the car payment at the end of the month. Consider a gradual transition. Speak to your employer about the possibility of working just 5-10 less hours per week. If that's not an option, propose a flexible work schedule that allows you to do personal training, or pursue fitness opportunities, during prime time hours.
8. Openly communicate your priorities with others. This serves as a constant reminder to yourself and a means of personal accountability. In communicating your priorities, you also establish your boundaries. "I openly express my priorities, so those who I work with always know and respect where I am coming from." Barbara Brodowsky, group exercise instructor for 24 Hour Fitness, Lancaster, CA.
9. Take cues from people closest to you: Sometimes we are too close to a situation to be able to make clear decisions. Listen to the questions and comments of those you most trust and admire. Has your significant other suggested that you look tired, seem distant, stressed or stretched too thin? Has more than one friend suggested you lighten your load or teach fewer classes? Have you seen a change in the behavior or mood of one or more family members? Projects consultant for AFAA, Amy Nestor, agrees, "When every day begins to feel hectic, rushed, and stressful and my mind feels like it's racing, I know it's time to take a look at what I'm doing. I also take cues from my family.”
10. Practice saying, “Can I get back to you on that?” If you know you should say “No” more often, yet find yourself saying, “Yes” just to be accommodating, try using “Thanks for thinking of me! Can I get back to you on that?" Just a few days will give you the time you need to evaluate the opportunity to see how it fits with your priorities, and if need be, politely decline.
11. Identify, and then remove your balance blockers. All of us have self-imposed balance blockers. These are deep rooted feelings that keep us in unhealthy or stressful situations based on fear or insecurities, like the need to please, misplaced guilt, fear of rejection, false appearances, believing that you’re supposed to be able to "do it all", perfectionism and more. These items will inhibit your ability to make sound decisions; decisions based on “your” life’s priorities. These 11 steps will change your life, as you strive to strike a balance; just know you’re not perfect. If you can’t put them all into action immediately, pick one or two and start there. Always keep in mind what your goals are and what’s important to you. By doing so, your entire being will be transformed!
Whether you want to try for the promotion at work, gain confidence, learn how to better connect with others, or maybe, you just want to improve yourself. You can do it, one step at a time.
1. Prioritize, in writing, the most important areas of your life based on your current situation. Many skip this all-important first step or fail to re-visit this question on a regular basis. Although you may believe you have prioritized your values, goals or agendas in your mind, listing them on paper helps to clarify their importance, so you can re-evaluate your activities. Our top priority is often easy to identify, its numbers 2, 3 and 4 priorities that sometimes over-lap in our minds and fluctuate depending on changing circumstances. Writing down your priorities makes it easier to make tough decisions.
Be ready to “shift and move”. As circumstances change, so will your priorities, therefore, so should your schedule. Any shift in circumstances, work-load, family, finances, health, etc. should require you revisit your written list of priorities.
2. Create a calendar, or list, of your regularly scheduled activities. List everything, including leisure time and sleep. Closely estimate the amount of total time each activity requires. For example, when listing a class or client, be sure to include set-up, cleanup and drive time.
3. Star those activities that support one or all of your top 2 or 3 priorities. These are the items you should fight to keep on your list, but be careful you don’t have too many! Fitness is on my list of priorities, but when too many workouts cut into family time (my first priority) then a few work outs need to be moved.
4. Underline neutral activities. Neutral activities are those which neither take from, nor support, your priorities. Some examples of neutral activities might include Saturday morning coffee with your girlfriends, art class, watching television, surfing the internet, etc. These are activities that you could give up if needed, but should be evaluated for their “peace of mind” value. Never underestimate the refueling power of mindless down time, something few A-type personalities allow for.
5. Next, boldly circle the activities or obligations that contradict your present order of priorities. This is going to take some courage. In some instances, it takes a non-objective 3rd party. Here's a personal example: One of my weekly activities was a late evening class at a health club 35 minutes away, at a rate of pay far less than I normally earned. I had the class for years and felt the students, who had become my friends, would “perish” if I gave up the class. Even though I was a new Mom, I felt I'd be letting them down if I gave it up. I was keeping the class out of guilt, a sense of obligation and, to be honest, ego gratification! It took a friend to point out, that by keeping the class, I was actually hurting my young family in terms of loss of time with them. Giving up that class was far less painful than I imagined.
Now, when I personally struggle with the decision to get a sub or give up a class, I remind myself that at the end of my life, I want my family at my bedside, not my Saturday morning step class.
6. Make an "Immediate Action" To- Do List: Each item which you bravely circled now needs to be removed. These aren’t areas that you’re going to “try to do better.” It’s time to take specific action. There are no ifs, ands, or buts about it. The change doesn't have to be permanent, but it should be immediate. If the act of relinquishing responsibility, inconveniencing others, or change has you frozen in your tracks, look at your top three priorities and find the courage to endure a few uncomfortable moments for lasting peace of mind.
7. Make a "Transitional" To-Do list: Sometimes changes should be gradual. If, for example, your number one priority is to quit your current job and work a full-time fitness career, quitting your "day job" tomorrow might make it tough to fork over the car payment at the end of the month. Consider a gradual transition. Speak to your employer about the possibility of working just 5-10 less hours per week. If that's not an option, propose a flexible work schedule that allows you to do personal training, or pursue fitness opportunities, during prime time hours.
8. Openly communicate your priorities with others. This serves as a constant reminder to yourself and a means of personal accountability. In communicating your priorities, you also establish your boundaries. "I openly express my priorities, so those who I work with always know and respect where I am coming from." Barbara Brodowsky, group exercise instructor for 24 Hour Fitness, Lancaster, CA.
9. Take cues from people closest to you: Sometimes we are too close to a situation to be able to make clear decisions. Listen to the questions and comments of those you most trust and admire. Has your significant other suggested that you look tired, seem distant, stressed or stretched too thin? Has more than one friend suggested you lighten your load or teach fewer classes? Have you seen a change in the behavior or mood of one or more family members? Projects consultant for AFAA, Amy Nestor, agrees, "When every day begins to feel hectic, rushed, and stressful and my mind feels like it's racing, I know it's time to take a look at what I'm doing. I also take cues from my family.”
10. Practice saying, “Can I get back to you on that?” If you know you should say “No” more often, yet find yourself saying, “Yes” just to be accommodating, try using “Thanks for thinking of me! Can I get back to you on that?" Just a few days will give you the time you need to evaluate the opportunity to see how it fits with your priorities, and if need be, politely decline.
11. Identify, and then remove your balance blockers. All of us have self-imposed balance blockers. These are deep rooted feelings that keep us in unhealthy or stressful situations based on fear or insecurities, like the need to please, misplaced guilt, fear of rejection, false appearances, believing that you’re supposed to be able to "do it all", perfectionism and more. These items will inhibit your ability to make sound decisions; decisions based on “your” life’s priorities. These 11 steps will change your life, as you strive to strike a balance; just know you’re not perfect. If you can’t put them all into action immediately, pick one or two and start there. Always keep in mind what your goals are and what’s important to you. By doing so, your entire being will be transformed!
Whether you want to try for the promotion at work, gain confidence, learn how to better connect with others, or maybe, you just want to improve yourself. You can do it, one step at a time.
Sunday, June 28, 2009
FAQs about Being a Beachbody Coach!
What is the Coach Business Opportunity?
It's a breakthrough income opportunity that lets you turn weight loss into profit. In order to make money, all you have to do is let people know about getting fit and losing weight with Beachbody’s best-selling line of products. You succeed by helping others succeed!
Who is the company behind the Coach Business Opportunity?
Beachbody is a successful 10-year-old, $300+ million corporation based in Southern California. We create and sell the nation’s most popular in-home fitness and weight-loss products—high-quality, well-manufactured DVD workout programs, gear, and nutritional supplements that have been proven to work. When you become a Beachbody Coach, you’re teaming up with a solid, stable company and a best-selling brand. Beachbody is the Brand behind the Best selling in home workout programs like P90X, Power 90, Turbo Jam, along with many others! They have even partnered with the American Diabetes Association to create the 1st endorsed program to fight Type 2 Diabetes! (Kathy Smith’s Project You Type 2)
How do I earn money?
You get paid weekly commissions when people buy Beachbody products and Team Beachbody Club memberships through your personal website. You can also earn cash bonuses based on your team’s sales.
What does it cost to begin?
It only costs $39.99 to start a Beachbody business. That includes your first month’s Business Services Fees and your Coach Business Kit, which comes with everything you need to begin earning income. Sets your online retails store, Website, Customer management system and Full training Center.
Do I need to be a fitness expert?
No, you don’t need to be a fitness or weight-loss expert to become a Beachbody Coach. You just need to be ready to commit to changing your life.
Do I need to be a slick salesperson?
Not at all—the fact is, just about everybody already wants to get fit or lose weight. And our products can get them there—we have thousands of real-life Success Stories to prove it! To make money as a Beachbody Coach, all you have to do is let people know that they can finally achieve the health, fitness, and weight-loss goals they’ve dreamed of.
What kinds of help and support will I receive?
Once you become a Beachbody Coach, you’ll be part of a whole network of successful Coaches who are there for you to learn from and share with. You’ll also get full access to your online office, which has everything you need to market and manage your business with ease—including your own sales website and email account, a full set of sales and marketing tools, and extensive training guides and videos. In addition, our Coach Relations team is available to answer your questions via email or over the phone. And you’ll have ME as a Coach of your own for extra motivation and guidance. I am available for you along with plenty of web and phone support from our fantastic and successful team of coaches.
Will I have to purchase products for resale?
Unlike marketing programs that require you to buy a lot of products in order to participate, the Coach Opportunity has no inventory requirements. If you do want to purchase products for your own use or resale, you’ll get them at a significant discount.
Will I have to handle product inventory, billing, shipping, or customer service?
No—when customers purchase products through your website, we take care of the rest.
Is it easy to set up my website?
Setting up and customizing your Beachbody Coach Website is low-tech and simple! We provide you with an easy-to-use system that allows you to add text and photos (or you can just use ours), and you can choose from a number of Beachbody marketing banners to help make sure your site is viewed.
How does Beachbody promote its products?
We spend millions of dollars every week advertising our home fitness programs on the major TV stations and cable networks. (You’ve probably seen our famous infomercials for programs such as P90X, Turbo Jam, and Hip Hop Abs, ChaLEAN Extreme as well as our magazine and Internet ads.) Millions of people already know about Beachbody, and every time we run an infomercial, we get thousands of new customers (up to 30,000 per week!). We want those customers to shop through your store, so you get the commission on those sales!
How much of a discount will I get on my own Beachbody products?
As Beachbody Coach, you receive a 25% discount on all Beachbody products available in the Team Beachbody store.
How do I get started making money?
Just click here!
Wondering What Is Next After P90X!?
The One on One Series is an excellent add on during or after your 1st round of P90X. I love the workouts and it adds such great variety. You get a new workout Every Month!
More Plyo!, More Arms!, More Yoga! More Abs! More! More! More! Special offer for new Subscribers in July! Ask Me About it!
Saturday, June 27, 2009
Do I Have Time to Be a Team Beachbody Coach?
Hey Coaches (or coaches to be) ;)
I have gotten a lot of questions and some concerns about having the time to coach. It can seem overwhelming at first to be a new coach or even for experienced coaches. There is so much to learn and so many tools available.
I have 3 simple suggestions:
1 - USE YOUR COACH! Your coach or closest diamond coach will have some things set up to make things easier.
For Example
- I use email templates that I created and just keep in a word document that has basic info that most people need and then I just have to add a few things to customize the message. It takes me less time to respond about the business and I can get through lots of messages faster and get better results because of that.
- I make myself available to speak to my coaches prospects for them. so all they have to do is tell people they are working with beachbody, some reasons why and then introduce them to me so I can help answer questions and sign them up new coaches. This way as a new coach you do not have to "Know Everything"
2- Use the Tools!
- Your office has Great video clips of inspirational stories, Business success, tips and even email templates to send. Just send those to your existing contacts and let the tools do the work for you.
- The Team training Websites have dozens of recorded training calls, marketing ideas and support for you. The tools that are already created work and allow you the time to implement them vs. having to create
- Pick one or 2 things that you like and focus on that. Do not spread yourself too thin. If you like email and blog focus on that. If you like visiting Dr's. offices or health fairs focus there. So when you carve out your business time you know exactly what you are doing and can maximize your time. (Here is another place to leverage your coach. Ask what they do and see if you can tag on or use their info etc)
3- Make it a Part of Your Life
- let your fitness speak for itself. By being fit and healthy it makes it easy to tell people what you are doing and they will ask! That saves a lot of time No pitch needed to memorize just say yes I do feel better, I am using ChaLEAN extreme and I have lost x pounds or X inches or have more energy etc.
- There is a great 1 minute trainer called "Follow Your Dollar" in the office. The concept is simple, every place you go to shop or do business is a great opportunity to leave a card, flyer or tell about what you do.
So in general, do not be an Undercover Coach! You want people to see you or your card and say oh yeah that is that home fitness coach. Better yet when people you know, speak to friends that need to get in shape you want your dry cleaner for example to say "Oh you have to call this person, they got in shape and have excellent in home programs" You'd be surprised at how much the topic of fitness comes up with everyone so the more people that know what you do the more customers or coaches will come your way
Maximize your time with focus and using the help and tools available. It really does not take more than an hour or 2 per day to build a strong business. And that can be spread in short increments too. Answer a few emails, post on your blog, and work it in to your daily activities for example.
OH, and of course don't forget the weekly business briefings that may be available in your area. Dallas and LA have them every week for you. I've posted details for Dallas so we'd love to see you and your potential coaches!
Keep sharing your success!
Keith
I have gotten a lot of questions and some concerns about having the time to coach. It can seem overwhelming at first to be a new coach or even for experienced coaches. There is so much to learn and so many tools available.
I have 3 simple suggestions:
1 - USE YOUR COACH! Your coach or closest diamond coach will have some things set up to make things easier.
For Example
- I use email templates that I created and just keep in a word document that has basic info that most people need and then I just have to add a few things to customize the message. It takes me less time to respond about the business and I can get through lots of messages faster and get better results because of that.
- I make myself available to speak to my coaches prospects for them. so all they have to do is tell people they are working with beachbody, some reasons why and then introduce them to me so I can help answer questions and sign them up new coaches. This way as a new coach you do not have to "Know Everything"
2- Use the Tools!
- Your office has Great video clips of inspirational stories, Business success, tips and even email templates to send. Just send those to your existing contacts and let the tools do the work for you.
- The Team training Websites have dozens of recorded training calls, marketing ideas and support for you. The tools that are already created work and allow you the time to implement them vs. having to create
- Pick one or 2 things that you like and focus on that. Do not spread yourself too thin. If you like email and blog focus on that. If you like visiting Dr's. offices or health fairs focus there. So when you carve out your business time you know exactly what you are doing and can maximize your time. (Here is another place to leverage your coach. Ask what they do and see if you can tag on or use their info etc)
3- Make it a Part of Your Life
- let your fitness speak for itself. By being fit and healthy it makes it easy to tell people what you are doing and they will ask! That saves a lot of time No pitch needed to memorize just say yes I do feel better, I am using ChaLEAN extreme and I have lost x pounds or X inches or have more energy etc.
- There is a great 1 minute trainer called "Follow Your Dollar" in the office. The concept is simple, every place you go to shop or do business is a great opportunity to leave a card, flyer or tell about what you do.
So in general, do not be an Undercover Coach! You want people to see you or your card and say oh yeah that is that home fitness coach. Better yet when people you know, speak to friends that need to get in shape you want your dry cleaner for example to say "Oh you have to call this person, they got in shape and have excellent in home programs" You'd be surprised at how much the topic of fitness comes up with everyone so the more people that know what you do the more customers or coaches will come your way
Maximize your time with focus and using the help and tools available. It really does not take more than an hour or 2 per day to build a strong business. And that can be spread in short increments too. Answer a few emails, post on your blog, and work it in to your daily activities for example.
OH, and of course don't forget the weekly business briefings that may be available in your area. Dallas and LA have them every week for you. I've posted details for Dallas so we'd love to see you and your potential coaches!
Keep sharing your success!
Keith
Thursday, June 25, 2009
So Many Choices; So Much FUN!
It's so great to have such a catalog of real home fitness products. I can say that I have tried almost every product and they all work well and add great variety to any fitness level & program.
No wonder we are changing lives all accross the country! Great Programs and Awesome Support!
SO, What exactly is a TeamBeachbody Coach?
I am so proud to be able to say this is what I do for a living. It is so rewarding to help others change their lives.
My customers and other coaches are so important to me. Helping them while helping myself stay and become fit an healthy all while making money!
I never dreamed it was possible!
Saturday, June 20, 2009
Weekly Business Briefings and Porduct Samples!
ATTENTION DALLAS TX AREA!!
Come join me and some of the top Beachbody Coaches in the Area for a Starbucks beverage and a sample of Shakeology!
If you are wondering what all the excitement is about come to one of our weekly Business Briefings and Product sample sessions.
* Learn about how you can turn your Fitness Into a Business!
* Get Great discounts on top selling Fitness Products!
* Sample some of the Best selling home Fitness Products!
* Talk live to a local Team Beachbody coach!
* Get Tips on how to maximize your fitness results and use the free online tools!
* Explore the Brand newly upgraded Team Beachbody website
Myself and some of the local Beachbody coaches will be hosting Weekly Sessions for You! & of course your guests. These info sessions are FREE and you can bring as many people as you'd like! We will even treat you to a Starbucks beverage while you are there!
Here's some details for you:
Every Monday Night
7:30pm
Starbuck's Coffee Shop
In The Meeting Room
3525 Grapevine Mills Pkwy, Grapevine, TX 76051
(Right next to the Grapevine Mills Mall so it is easy to get to and Find) :)
This week (6-22-09) we will be featuring Shakeology! If you have not tasted this amazing nutrition drink you will want to come out just for that! Can't decide between Chocolate or GreenBerry? Come taste both before you order! (also learn how you can save up to $30.00 per month)
If you'd like to attend just drop me a note at Keith@FreeFitCaoch.com and let me know you are coming and if you will be bringing anyone. I will be sure to reserve a seat for you.
I am excited about having these informative sessions and for the chance to meet you and get to know you better!
We will have Great info and some get started training for you so be sure to come as often as you'd like.
See you Monday!
Keith
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