If you know me you know how great I think myfitnesspal is.  It’s a great website/app that I think is super useful.  Logging your food has really never been easier.  The database of foods they have is amazing, and there’s even a bar-code scanner that will pull in all the nutritional information of something you’re eating if it has a bar-code.  But what about logging exercise in MFP?  You have the ability to do that, but should you?

Why You Should NOT Log Your Exercise in MFP

Theoretically, logging your exercise in MFP could be a good idea.  If using MFP was the only thing you were doing to get healthy then I probably would recommend adding your exercise there.  The idea is that when you exercise, you burn more calories and therefore need to eat more during the day.  So if you log a workout, it will increase the calories you have left for that day.  It makes total sense, and like I said, if all you’re doing is using MFP, then go ahead and log your exercise.

But for those of you doing a Beachbody program, I would strongly encourage you to NOT log your exercise in MFP.  Why is it different for you?  Well the main reason is the nutrition guides that come with programs like P90X.  They all include a calculation to help you understand how many calories you need.  As part of that calculation, you add in calories for your workout.  So you’re taking the calories you burn during your workout into consideration when you’re setting a calorie goal.

That’s why I suggest never logging your exercise in MFP.  If you did, you would be double counting the calories you burn during your workout and therefore eating too much.  I understand it can be kind of fun to track your exercise too, but you don’t want it throwing your nutrition off and hurting your ability to lose weight of body fat.  Plus it can be hard to figure out what exactly to log Insanity as because everyone’s calorie burn will be a little different.

Logging Exercise in MFP – How I Log

So instead of logging exercise in MFP, I think there are other options out there.  Personally, I log my workouts in WOWY, Team Beachbody’s online super gym.  It’s a cool way for me to keep track of what I’ve done and be able to look back on all the workouts I’ve completed.  When I get a new program I also like to use the calendar that comes with it to mark off my completed workouts.  So instead of logging exercise in MFP, those are two good options that can still provide some motivation without ruining your nutrition every day!

I was on the Team Beachbody website and saw this recipe and thought it was too good to not pass on.  It’s a perfect summer dish and will keep you on track with your nutrition, especially if you’re on the Fat Shredder plan from P90X.  

Recipe: Honey Cumin Chicken

(Makes 4 servings)

It’s summer and that means it’s time to grill. Enjoy this healthy grilled chicken recipe on Father’s Day and all summer long.

Ingredients:

• 2 Tbsp. raw honey
• 2 Tbsp. 100% orange juice
• 4 (4-oz. each) raw chicken breasts, boneless, skinless
• 1 Tbsp. olive oil
• 1 tsp. ground cumin
• Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Preheat grill to medium.
2. Combine honey and orange juice in a small bowl; whisk to blend. Set aside.
3. Brush each chicken breast lightly with oil. Sprinkle both sides evenly with cumin, salt (if desired), and pepper (if desired).
4. Place chicken on grill; cook, without turning, for 5 minutes. When chicken releases easily from the grill, turn and cook for an additional 3 minutes.
5. Reduce grill heat to low. Brush chicken evenly with honey mixture. Be careful, honey will burn if exposed to flames. Grill until a meat thermometer inserted into the center of each breast reads 160° F.* Remove from grill. Let chicken rest 5 minutes before serving.

The FDA suggests cooking chicken to a temperature of 165° F. Chicken will continue to cook after it is removed from heat, so we recommend that it be removed from the grill at 160° F to prevent drying out.

Nutritional Information (per serving):

Happy Wednesday Team!

I hope your weeks are all going great!  I just started the last phase of my P90X2/Asylum Hybrid and am loving it so far.  It’s extremely challenging, but it’s been really fun.  If you want to work on athletic performance, agility and core strength this would be a perfect routine for you.  Plus I think it’s fun to switch things up and be working with different trainers throughout the week.

I’m also trying to plan this out so that my hybrid ends right when Shaun T’s new program, Focus T25 comes out.  I have not heard anything officially from Beachbody, but rumors say it will be out at the end of June.  I know there are many of you who have done Insanity or the Asylum workouts and are looking forward to the release of Focus T25.  I am too and plan on doing a challenge group for all of us to go through.

Speaking of challenges, I wanted to make sure you’re all aware of the 30 Day Clean Eating Challenge I’m putting on starting Monday.  Check out that link for details.  But this is a perfect opportunity to really dial things in for 30 days.  It’s going to be hard but it will be worth it.  The last one of these I ran was extremely successful.  I’m not putting a size limit but let me know soon if you want in!

I also posted the 3 Day Shakeology Cleanse Instructions yesterday.  It’s a very common, short cleanse.  I had a few people asking for it, so I wanted to post the details for you all to see.  It’s pretty simple and effective.

As always, I’m here for you.  I don’t want anyone to feel like they’re alone in this!  You have my support and I will always answer any question/concern/etc that you have so don’t hesitate to reach out to me!

And 2 favors that I ask:

Need to break through a weight loss plateau?  Check out these Shakeology 3 Day Cleanse Instructions…

SHAKEOLOGY 3-DAY CLEANSE Instructions

Shakeology is a meal replacement shake designed to be enjoyed every day, one meal a day. But for this cleanse, it will be used three times a day for three days.

The Shakeology 3 Day Cleanse is meant to jump start you in your fitness, break a plateau or shed pounds fast & effectively in a healthy way. The key is caloric efficiency; getting the most nutrients possible out of the fewest number of calories. It’s too restrictive for a lifestyle plan, but perfect for a three day jump-start to looking and feeling better.

This can help you become healthier from the inside out. Internal health is the foundation to external beauty.

People are getting fantastic results ~ Lose weight, feel great!

The basics are as follows:

3 SHAKEOLOGY Shakes a day (blended with water and ice)
2 Cups of Green Tea a Day (Triple Leaf Detox Tea is good choice)
1 piece of fruit a day (Apple, pear, orange, banana, mango, etc)
1 salad for dinner (lettuce, veggies, lean protein)
- 4 oz lean protein in salad (WHITE poultry or fish)
- Only Low Fat Dressings.

NO: Dairy, almond, soy, or rice milk, or extra sugars. If it’s not on the list, don’t eat it!

Sample Menu (Repeat all three days):

1 cup of green tea

BREAKFAST:
Shakeology – 1 scoop, blended with ice & 8-10 oz of water
Optional: ½ cup of fruit (only for the super conditioned – not the weight challenged)

SNACK:
1 piece of fruit

LUNCH:
Shakeology – 1 scoop, blended with ice & 8-10 oz of water

1 cup of green tea

SNACK:
Shakeology – 1 scoop, blended with ice & 8-10 oz of water
(This snack can be before or after dinner)

DINNER:
Salad
- Lettuce/veggies
- 4 oz lean protein (WHITE fish or poultry)
- Light Dressing

If you’re really looking to bust through a plateau this could be a great way to do it!  Make sure you drink plenty of water and listen to your body.  I know some people have lost as many as 7 lbs. while other people have gotten headaches and stopped the cleanse.  To get the best deal when you order, check out how to get a Shakeology Discount.

I wanted to put together another  30 Day Clean Eating Challenge for our team since the last one was so successful.  If you’ve been struggling to stick with your nutrition plan, if you’ve fallen completely off the wagon, or just want some accountability to keep doing what you’re doing, this is going to be a great challenge for you!

I understand the nutrition is the hardest part to nail for most people.  You can push play for 35-60 minutes a day, but in the other 23 hours it can be difficult to stay on point with what you eat.  There can be lots of temptations when co-workers bring in treats or a family member or friend offers you something that you know isn’t on your plan.  I’ve been there, I know it’s hard.  I sit next to 2 bowls (that are constantly refilled) of M&M’s all day long at work.  So for those of you who really want to commit to 30 days, just one month, of sticking to your nutrition plan then you should join me for this 30 Day Clean Eating Challenge.

What I want everyone to commit to for the 30 Day Clean Eating Challenge is:

-Posting daily in our Challenge group on Facebook

-Tracking what you eat, I use Myfitnesspal

-Having zero cheat meals

-Drinking Shakeology daily (this can be optional, but for me it’s the absolute cornerstone of my nutrition plan)

So those are the 4 commitments that I want people to make for this 30 Day Clean Eating Challenge, starting Monday June 17th .  I truly believe that if you commit to these things with me for 30 days you’re going to see big changes.  It’s short enough that it won’t feel insurmountable but it’s long enough to build good habits. If you want to join me, leave a comment here or message me!

Hey Team!

I know it’s been two weeks since my last check-in.  I was in South Carolina last week on vacation and tried to stay fairly unplugged.  It was definitely a refreshing trip and I really loved checking out that state.  But I’m back now and have been hitting the workouts hard!  I’m finishing up my second phase of my P90X2/Asylum hybrid this week and am looking forward to some new workouts starting Monday.  So far I have really enjoyed the hybrid and think it’s great if you’re looking to improve your athletic performance and really like a challenge.

Over the last couple weeks I’ve been reading The Slight Edge again for the second time, and have to highly recommend it.  It’s a personal development book with some simple ideas that can make a big difference in your health/fitness along with pretty much every area of your life.  I’ll write some articles based on concepts in the book, but I would encourage everyone to pick up a copy and read it themselves!

Since we just started June, that means there are some new deals that Team Beachbody is offering.  Yesterday, I posted the details, which you can read here: Beachbody Sales in June.  There are some deals that are only good until the 10th and have limited supplies, so go check that out today if you want to take advantage of any of those deals.

I’ve also posted a few times in the last couple weeks.  One thing I always tell people that they need to view their health as a Marathon not a Sprint.  I know we always want to see results fast, but I want to encourage you to take a long term view of things.  Also, if you’ve been struggling with an injury, I’d encourage you to check out how Adrian Peterson came back from a massive knee injury.  It’s a very inspirational video and a great story.  I’ll admit it, I am a bit biased as he plays for my favorite team  Finally, if you want a healthy alternative to salty snacks like potato chips, you should check out my recipe for Kale Chips.

As always, I’m here for you.  If you’re struggling with motivation or have any questions, hit the reply button!  I love hearing your updates and helping in any way I can.

Bring It Team New Body!

Coach Tom

Lately Team Beachbody has been coming out with new sales every month.  Typically it’s been discounts on certain Challenge Packs but this month they’re doing even more.  The Beachbody sales in June are awesome, but some of them only last a week.   So if you want to take advantage of the sale items, I would suggest grabbing them now, because supplies are also limited.

Beachbody Sales in June: 3rd-10th

These Beachbody Sales in June are only good until June 1oth at noon.  So it’s a very short period and they’re selling out fast.  Probably because these deals are insane.  You can check out all the deals here: Beachbody Sales in June. Or check them out individually:

• TurboFire for $53 (55% discount)
• Ultimate Reset for $129.95 (44% discount)
• Body Gospel for $17.95 (25% discount)
• RevAbs for $39.99 (55% discount)
• Beachbody Apparel (20% off already discounted price)
• E&E 90-Day Tub for $47.95 (40% discount)
• Step w/ 4 Risers $59.95 (40% discount)
• P90X Chin-Up Bar for $39.95 (33% discount)

As you can see, these deals are serious!  Don’t let these Beachbody sales in June pass you by if you’ve been looking for one of those programs!

Beachbody Sales in June: All Month

The one Beachbody sale in June that goes all month is on the Les Mills Combat Challenge Pack.  This month Beachbody has dropped the price of the Combat Challenge Pack to $140.  So that means you save $70 over buying combat/Shakeology separately.  Plus it still comes with free shipping which saves quite a bit too!

Like I said, these Beachbody sales in June will go fast so make sure you grab them before they’re gone!

I see this time and time again, especially when people are new to a workout program.  Two things can be very detrimental to their motivation.  First, they want to see results right now.  Someone starts doing Insanity for a week and thinks they should have lost 10 lbs already.  If that doesn’t happen, they get discouraged and feel like it’s not worth it.  Second, they might miss a day or two and feel like they’ve failed and end up getting completely off track.  My advice is always the same in this situation.  Don’t let that get you down, because it’s a marathon not a sprint!

I’m not talking about running an actual marathon, but I think it’s a good analogy.  Think about running a marathon.  Do you start going as fast as you can right out of the gates?  Of course not!  And do you think it feels like you’ve made much progress when you take your first few steps?  You still have over 26 miles to go, I’m sure it seems insignificant.

Each step doesn’t feel like much, but over time, those steps add up.  And eventually you’ve gone the full 26.2 miles.  Small progress that accumulates over a long period of time and will end up creating massive results.

It’s the same way with fitness.  Take eating for example.  Is one bad meal going to make you really fat and unhealthy?  Of course not!  You don’t wake up the next day, hop on the scale, and see that you’ve gained 20 lbs.  But if you consistently eat junk food, over the course of time all those bad meals will add up and you can find that you’ve put on a significant amount of weight.

That can be the hard part about working out too, especially with something like Insanity.  Insanity is hard, it’s probably one of the hardest workout programs out there.  So it’s understandable that people want to see results.  They go all out, challenging themselves, so they expect to see weight loss.  Don’t get me wrong, weight loss will come.  But it’s still a gradual process.  The thing is, most times, you’re not going to wake up on day 2 and see the scale drop.  But keep at it for 2 weeks and weigh yourself again.  If your nutrition has been on track, you’ll see some significant results.

So when you’re mentally preparing for a workout program, I want to strongly look at it like you’re running a marathon not a sprint.  Take the long-term view, because your health is long-term.  Don’t you want to be healthy and fit for the rest of your life?  I know I do.  The way that happens is by compounding lots of small success into some massive results.  Don’t get frustrated if you don’t lose a bunch of weight in week 1.  Over time that will come.  On the same note, if you miss one day here or there, don’t let it discourage you!  One missed workout is not going to make you lose all your results.  Think about all the workouts you are doing, and how that’s much better than what you were doing previously.

The little choices you make matter!  They are what determine your long-term results.  So focus on making good choices daily and keep the mentality that it’s a marathon not a sprint!

Kale Chips Recipe

If you love salty snacks but want to ditch the potato chips, kale chips are a great option.  They’re super easy to make and a great substitute for the other junk food out there.  I make these pretty frequently and always wish I made more.

Ingredients:

• ½ bunch of kale
• Olive oil or cooking spray
• Sea salt

Directions:

• Preheat the oven to 350 degrees F
• Wash the kale and tear into bite size pieces.  You can remove the stems if you want, I just leave them.
• Place kale on cooking sheet
• Either drizzle olive oil or spray cooking oil on the kale
• Season with salt
• Bake for about 10 minutes or until the edges turn dark, make sure to keep a close eye on them
• Enjoy!

When you’re active, and especially if you are participating in sports, injuries will most likely happen.  They’ve happened to me, that’s for sure.  They suck, but it’s just part of life sometimes.  What’s important is how you come back from an injury.  I actually think it can do a ton to build your character and make you appreciate what you’ve been given all the more.

One comeback story that I love is that of Adrian Peterson from the Minnesota Vikings (yes I’m a big Vikings fan!).  I actually found this video on Beachbody CEO Carl Daikeler’s blog and was super pumped to see it.  The video shows AP’s recovery from blowing out his knee.  It shows how hard he worked and how successful he was, nearly setting the all-time NFL single season rushing record, coming up just 8 yards short, the year right after the injury occurred.

What Carl points out that I think is pretty cool is that in one spot in the video you see Adrian using an agility ladder like the one that you use in Asylum.  Now how cool is that?  In Asylum, you’re doing moves that the best RB in the NFL does in his training!  I personally think that’s awesome.  So I just wanted to post this for anyone currently dealing with an injury and might need a little boost to keep going and know that you can come back stronger than before the injury.