No Whey? No Way!

Here is the latest, E-Course!  Another good one for you!  If you ever want to go check out Lessons 1-7, just click here!  These lessons are a step by step process in things we all do to get the results.  So, you are learning our secrets, now you can also get that Beachbody you always wanted!

Doc's
Great Results E-Course

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Pre-lesson notice- You should be nearing day 60.  Don't forget those progress pictures, and if you need a hand, your coach is just an email away!

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   Lesson 8:  No Whey?  No Way!
Protein: The Secret Fat Blaster!

 

You are reading this lesson so I KNOW that you are working hard on your fitness and diet plan.  With the next few lessons I want to make sure all your hard work doesn't go to waste.  I want to help you work smart, as well as hard!  

Today we'll talk about protein and why it is essential for fat-blasting.  Next week we'll get into protein for muscle-building.

Protein for fat loss.  
We all know people, maybe even you, who have lost weight on a diet, only to have it come back a few months later it all comes with interest!

A big reason is that your body's metabolism slows after weight loss unless you do certain things to keep it humming.

You need to build or maintain your muscle mass in order to lose fat faster and keep it far far away from you belly (or backside, thighs, or wherever your trouble spot may be.)  

Working out with weights or bands (resistance training) is an important tool to help you maintain your muscle mass. 

On top of that, however, is new evidence about the benefits of high protein of fat loss.  Click to see a short video for some background, then come back to learn why!

As the study in the video shows, it is also vitally important to get enough high quality protein in your diet.

High protein meals help you lose weight in 3 ways.

They are more satisfying than meals high in protein and fat.  The effect even lasts to the following meal!  People eating high protein have been shown to eat less at the next meal compared to people who ate a high fat or high carb first meal.  Protein stimulates the release of hormones in your gut that keep you feeling satisfied.  

Not only that, protein increases your metabolism after a meal.  When eat food, some calories are burned in processing, digesting, and storing the food.  When you eat carbs or fat, about 10% of the calories you are burned in processing.  When you eat protein, on the other hand,  up to 25% of the calories in the food are burned in processing.  The reason is that while we can store extra carbs or fat in the body, we have no way to store extra protein.  Your body has to convert it to something else, and that burns energy.  This "thermogenic effect" of protein can help you burn an extra 160 calories every day before you ever do one lunge, kick, or plyometric pushup!!  

The third way protein burns fat is by building muscle.  As Chalene tells us, "Muscle burns fat."  Dieting without weights or with low protein causes you to lose muscle along with fat, slowing your metabolism.  Adding proteinand resistance training to your diet keeps your muscles strong, revs your metabolism, and turns your body into a 24/7 Calorie burning furnace! 

According to a recent review in the Journal of the American College of Nutrition, "Evidence is accumulating that diets with reduced carbohydrates and increased levels of high quality protein are effective for weight loss.  These diets (target) increased loss of body fat while reducing loss of lean tissue".  

So, yes, Virginia, you can build muscle at the same time you lose fat!

How much do you need?

Current research suggests we get about 0.8 gm/pound of body weight per day with at least 30 grams at breakfast because a key protein levels are lowest after going without food all night.  A typical American breakfast has only about 12 gm protein.

Weight (pounds)      Optimal daily protein (0.8 g/lb/day) 
140                                112
160                                128    
180                                144
200                                160
225                                180
250                                200


Protein has one problem- the company it keeps.  Many dietary sources of protein keep fat and cholesterol in their posse.  Make sure that you are choosing lean sources like low-fat dairy, lean meats, and egg whites.  

I also recommend whey powder to make sure you are getting your protein without it's little buddies.  Adding chocolate whey powder to my to my shredded wheat every morning tastes great and gives me 32 grams of muscle building, fat shredding protein* to power through my morning workout!  Be careful with the whey you choose.  Some can have pretty high levels of cholesterol.  A scoop of Beachbody's Whey Protein Powder has 18 grams high quality protein with just 10% of the RDA for cholesterol.

*whey 18 gm, shredded wheat 6 gm, fat-free milk 8 gm.  I also have a glass of low sodium V-8 with 2 more grams protein.

Since whey is naturally found in dairy foods, it has few side effects.  If you have liver or kidney disease, check with your physician before increasing your protein intake.  Taking more than recommended can stress these organs if they are not functioning normally.

Your homework:

1.  Make sure you are getting adequate protein in your diet, especially at breakfast.  Design a breakfast with at least 30 grams protein that is low in fat.  

Consider whey protein to get quality protein without much added sugar, fat, cholesterol, or extra calories.  It can be added to your cereal, alone as a drink, as a protein smoothie, or as a complete meal replacement using Beachbody's meal replacement shake.

If you need help deciding on whey protein or meal replacement, drop your me an email at HeatherB@BeachbodyCoach.com.

2.  Keep pushing play!



To YOUR Great Results,

-Doc


Kevin Kane MD, and The Fit Doc LLC, are independent Beachbody coaches not employed by Beachbody. This e-course and all contents are for informational and motivational purposes only.  This is not medical advice.  Consult with your physician with medical questions and before starting this or any exercise program.  

WOWY and Win!

Wow, FitDoc and I must be thinking alike these days.  I was just talking about how message boards and WOWY area all great motivational items to help us succeed!  Enjoy the latest E-Course.  Also, if you want to read some of the first 6 lessons, just follow this link!  

Doc'sGreat Results E-Course

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Pre-lesson notice- You should be seeing some results by now.  If you aren't having the success you want, email your coach (HeatherB@BeachbodyCoach.com) for ideas and suggestions to help you get back on track.  You can do it, we are here for you!

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Lesson 7:  WOWY and Win!

The Team Beachbody Virtual Supergym 

Do you WOWY?

Today I'm going to tell you about the WOWY Online Supergym.  

Be sure to read the whole thing because later in the lesson you'll learn how you could win up to $1000!

Soon after Beachbody started,  its founders Carl Daikeler and Jon Congden noticed something interesting.  Customers started setting appointments with each other on the message boards to work out at the same time, even though they exercised in living rooms on opposite sides of the country.  Through this inspiration, WOWY was born.  

WOWY, which stands for Work Out With You, is Beachbody's online supergym.  It allows you to virtually workout with friends anywhere in the world and "see" them in real time sweating alongside you. 

The beauty of WOWY is its accountability.  You simply invite a friend to be your success buddy, log in at your scheduled time, and look for your friend.  If you don't show, you better believe they will notice- and hopefully call you on it!

Friends don't do Beachbody? That's fine.  Everyone's invited under the fitness tent.  There's a spot where you can log in workouts such as walking, running, swimming, or other!   (So while running to the fridge doesn't count, virtually any other workout does!) 

Don't have friends who work out?  We got your back.  Just plan your workout in advance with the WOWY workout calendar, then either select a success buddy from the people already scheduled at that time, or allow yourself to be chosen by someone else as a success buddy.  It's that simple.

Beachbody can help you succeed in your fitness journey in several ways.  I already mentioned the accountability and the monthly calendar.  But there are other tools as well.  WOWY has a diary where you can write down your workouts, diet, how you are feeling, or what song you liked while you were exercising, or anything you like.  Studies have shown people who keep fitness diaries lose more weght and keep it off.  It's right there for you in WOWY.  

Another really cool tool (under the 'Other Tools' tab) is the Transformation Tracker.  Just plug in your fitness and weight loss goals, and update your tracker weekly.  It automatically graphs your progress!  Now you can literally SEE THE POUNDS SLIP AWAY as you watch your pullup numbers go up!  

Also in the 'Other Tools' section are the WOWY workout groups.  When you join a group, friends from that group are shown at the top of your screen, making it easy to find them when you log in! 

And now, the money question.  How can WOWY make your belly skinny but your wallet fat?

 

In the Supergym Sweepstakes, every day you log in to WOWY, you have a chance to win an i-pod, digital camera, or cash prize of up to $1000!!  How's that for incentive.  

To enter the daily Supergym Sweepstakes, at the end of your workout, when you click 'done', you'll see a link.  Follow that to the electonic entry form.  Simply fill it out and you'll be notified the next day if you are the lucky winner.  

Club members have it even easier!  As a Team Beachbody Club member, every day you workout in WOWY, you are automatically entered in to the daily drawing, no form required. 

I (Kevin) won $300 in WOWY a little over a year ago, and I have plenty of other friends from the community who have won as well!  You could be next, so log your workouts in every day!!    

Your Homework:
1.  Sign up (click here to sign up for free) then Log in at www.TeamBeachbody.com and click the WOWY button on the left side of the screen.  Then sign up.  To win the sweepstakes, you must have a picture uploaded, so don't forget to do that, too!
2.  Schedule your workouts for the next month in advance.  Treat them as an important appointment every day and watch your results skyrocket!!
3.  Join some WOWY workout groups.  My favorite group is cleverly named The Fit Doc Group.  I'd love to have you join us!  Ask your coach if he or she has a favorite group, too!  


As always, be consistent, make good decisions, and email your coach if you need a little nudge.  We are here to help you get Great Results!

Keep Pushing Play,

-Doc

 

The Fit Doc Group

"We'll Make It Fit!"


Kevin Kane MD, and The Fit Doc LLC, are independent Beachbody coaches not employed by Beachbody. 

This e-course and all contents are for informational and motivational purposes only.  This is not medical advice.  Consult with your physician with medical questions and before starting this or any exercise program.  

Learn From Success!

Doc's

Great Results E-Course

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Pre-lesson notice- If you have fallen off the wagon, don't worry.  Just pick yourself up and start over again.  Your coach and the whole Beachbody community are here to support you!  You can do it, we are here for you!
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Lesson 6:  Learn From Success
Success story #1 - Courtney M.

 

It is said that the easiest way to be succeed, in weight-loss or in life, is simply to find successful people and do what they do!

Today you'll meet an inspiring woman named Courtney.  Her story is incredible.  It shows that determination and a powerful WHY can help you make big changes to your health in an amazingly short period of time!

 

This is an excerpt from a recent email from her:

 

I am passionate about BB as I have lost 30lbs in 3 months and also have lowered my blood pressure drastically so I don't have to take the 3 medications that I was taking before I started this journey anymore. I know that there programs work and I want to share that with everyone.

 

I wanted to learn more, so I called her.  What I learned blew me away.

 

Courtney is a 30 year old single mom taking care of a beautiful 3 year old boy. Taking care of her son is the most important thing in her life.  "He has truly shown me what is important in life and gave me the faith to dream again."

 

Several months ago, Courtney went to her doctor because she was having severe, debilitating headaches.  The headaches would literally disable her for days on end!  While normal blood pressure is 120/80, the doctor found Courtney's blood pressure to bedangerously high at 170/120. He told her it was so high that a blood vessel in her brain could burst at any time.  She needed to get it down.  If she didn't lose weight, he said, Courtney would not live to see her son's sixth birthday!

 

Talk about a powerful WHY!

 

The doctor put Courtney on 3 different blood pressure meds.  Courtney knew her life had to change. 

 

 "Team Beachbody saved my life!"

 

Courtney tells the her story, "A friend told me about Slim In 6 and then I happened to see an infomercial. I ordered immediately. I figured 'Hey if she is doing this why not? I have to do something so I might as well start here.'  I was uncomfortable going to a gym as I didn't want people staring at the 'fat girl' so to speak. I started the program as soon as it came in the mail, which didn't take long."

 

It wasn't easy for her at first.  "It took some getting used to when you are used to doing nothing but sitting on your butt on the couch. The eating was the hard part and still is to be honest. I remember having McDonald's withdrawals. I was strict with myself though and before I knew it I couldn't stand the smell of it just driving by."

 

She continues, "When I started this journey on August 11t I was 210lbs, very sedentary, and taking 3 blood pressure pills a day that were doing nothing for the problem. I completed Slim in 6 on September 22nd. I lost a total of 18 pounds and 12 inches in just 6 weeks!"

Courtney wasn't done there.  She was a woman on a mission!  She then started Turbo Jam and lost another 15 pounds. 

 

As she started moving, her blood pressure began to drop.  Within 3 months Courtney had lost 33 pounds, and her blood pressure had dropped all the way back to normal.  Not normal while taking three medications, mind you.  I mean NORMAL normal.  Her doc was able to take her off ALL three blood pressure medications.  That bears repeating.  Her doctor took her off all her medications! 

 

"I went from severely high blood pressure and not knowing if I would see my three year old son grow up to normal blood pressure in 3 months.  My doctor was in shock, as I am still!"

 

Because of her dedication backed by an incredible new sense of purpose- her WHY- Courtney's entire life spun around in a remarkably short time.  She not only changed her health, but her energy level, attitude, and whole outlook on life! 

 

"To know that in three months time everything has changed is a miracle to me. I went from not being able to wrestle on the floor with my little man to him telling Momma to leave him alone! I am so excited that I can't put words to what I am feeling.

 

It was a hard road and I still have problems with eating clean every day. I will be the first one to say that it's not easy.  I have so much energy and a passion to live life now that I want to share that with others and improve their quality of life also."

 

Courtney's Secrets to Success:

1. Use the Message boards.  "I found the message boards when I first ordered Slim In 6….I hadn't even received it yet.  I found a group of girls that were very supportive and motivational. They helped me through the times when I wanted to give up and encouraged me that no matter how tired or sore I was to keep Bringing It". 

2.  Play, Shake, and Share.   "I make sure that on a daily basis I take my Activit Multi-Vitamin and have my Meal Replacement Shake. I love the chocolate! I also use Beachbody's Whey Protein Powder when I am really sore after a workout. It seems to help with that muscle soreness and getting back to normal quickly."  

3.  Take advantage of the Club tools.  "I am a Beachbody Club member and love the benefits it gives. At any time I can go in and create a weekly meal plan and shopping list that are within my recommended calories which are tailored to my program of choice. I also love the Trainer Tips and Trainer Corners and chat rooms."

I'll close this lesson with a special note from Courtney to you:

 

With Team Beachbody you literally change your body, change your health, and change your life. If you stick with it your dreams will come true. And because of my own determination to see my little man grow up I can finally say I am in ONEDERLAND and financially free! The feeling is indescribable! I cant wait to see where this journey continue to takes me….and you!

 

Best wishes,

Courtney M.

 

Your homework:

1. Push play 6 times this week.  Remember, a crummy workout is 1000 times better than no workout at all!  And better yet, enter your workouts into WOWY for your chance to win daily prizes and track your progress!

2. If you have not taken your 30-day progress pictures and measurements, do it this week.

3.  If you are a Beachbody Member and been using the products and getting results, share your story with your coach, and let your coach share your story to their coachees!  We all get motivated when we see success!

Enjoy your week!  
Keep Pushing Play.

-Doc

Kevin Kane MD, and The Fit Doc LLC, are independent Beachbody coaches not employed by Beachbody. This e-course and all contents are for informational and motivational purposes only.  This is not medical advice.  Consult with your physician with medical questions and before starting this or any exercise program. 

And, if you are interested in becoming a coach, then I'd love to talk to you about what coaching can do for you!  Just drop me an email and we can set up a time to talk!  If you want to learn a little more first, stop by my coaching blog- www.athomefitnessbig.blogspot.com.  If you know its the right thing for you, then just click here to sign up and join our winning team!  

Join the Club

Doc's

Great Results E-Course

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Pre-lesson notice- For all of you who started on Jan. 1, it is getting close to day 30.  Bring it extra hard the next few days and don't forget to take your 30 day progress photos!
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Lesson 5:  Join the Club.

You already know Beachbody makes some of the world's most fun, effective weight loss and fitness programs.  But did you know it pairs them with some of the most dynamic, supportive tools and social communities available anywhere?  It is all here for your success! 

Today I want to talk about the Team Beachbody Club.

The Club is a premium tool from Beachbody that helps you learn more, have fun, and another way to make fitness a part of your everyday life!

 

It has too many features to list them all, so I'll tell you about my favorite things, Letterman style.

 

Top Ten Reasons to join the Team Beachbody Club:

If you are already a member, the links below will be active and will take you to each part of the club.  If you are not a member,click here to join RISK FREE for 30 days (only $2.99 a week, billed $38.87 quarterly in advance to the credit card you provide. You can cancel anytime during your first 30 days and receive a FULL refund, or you can cancel anytime thereafter to avoid future charges.)

10.  Slim style.   You will lose so much weight with your program, that none of your clothes will fit.  I know you'll be proud of your new body, but that doesn't mean you can run around naked!  Since you'll have to buy new clothes anyway, you might as well look good in them!  In Slim Style, DannyTeeson shows you how to make the most of your new look!

 

9.  Everything is on sale!  Club members get 10% off all the great Beachbody fitness programs including Chalene Extreme and Ten minute trainer, P90X, and Project:YOU type 2.  They also get the special 10% club discount on Activit, Slimming Formula, 2-day fast, core Omega-3, and Beachbody's complete line of supplements designed specifically for active people!

8.  Thin Kitchen!   Danny's recipe for healthy pumpkin cookies is TDF!  Also, be sure to watch the episode on portion control.

 

7.  Trainer tips.  These are worth the club membership alone!    In the Trainer Tips area, Beachbody's celebrity trainers Chalene Johnson, Shawn T, and Tony Horton, and others tell you how to get the absolute most from the programs they designed.  You are working hard to get Great Results (I'm so proud of you!!).  This is a spot to help you be efficient and workout smart as well as hard!

 

6.  BNN Here's an example episode.  It talks about the importance of Before Pictures (gee, where have you heard that?!)  and a new study on the benefits of red wine.

 

5.  The meal planner that prints out a grocery list for the week.  Can they make eating healthy any easier?

 

4. VIP chats with celebrity trainers!   Because you know you are a VIP!  This gives you member only access to live chats with your favorite trainers!  I wonder what kind of rant that crazy Tony Horton will go on next!

 

3.  Get inspired! If you ever feel you can't relate to these fit people, or that you'll never get results, just watch a couple of Beachbody success story videos.  They are real people just like you who got fantastic results.  When you start listening to their stories, you realize that you can do it too!! 

  
2.  Win some money!

 Club members are automatically entered in the daily Supergym Sweepstakes every time they log in to WOWY, the online gym!  You could win up to $1,000 just for logging in your workout!  I won 300 bucks by logging in a while back.  I cant' wait for the next time I win! 

1. Win BIG Money!  How big?  How about 25 THOUSAND dollars big!

 Million Dollar Body Game gives away $1,000 each to 8 success stories every month.  But that's not all, they also give two prizes of $25,000 for the best male and female Transformation stories of the year!  But you can't win if you are not a club member!

There you have it.  My top 10 reasons to join the club.  You'll get all this and more for less than the price one Starbucks a week!  (and unlike your latte, this has zero calories and is 100% good for you!   There's no risk because if you don't like it, you can cancel within 30 days for a FULL REFUND!

Your homework

 

1.  Join the club.  (If you are not already a member.)  It costs $39.95 for three months, - only $2.99 per week.  It may just be the best thing under $3 since sliced whole grain bread.  (Is bread still under $3?) ((And remember, you can cancel within 30 days for a full refund!))

 

2.  Set up your meal plan and print your groceries for the week.  Email your coach (at HeatherB@BeachbodyCoach.com) if you have any questions.

 

3.  Make it a part of your day! This is KEY!  Every day, watch one inspiring success story, BNN story, read one trainer tip, or try one new healthy recipe.  It doesn't have to take much time.  It is a great way to keep healthy choices present and right in the front of your brain every day!

Doc's Dirty Little Secret: Everything we do here is all about making healthy living part of your every day life.  It isn't really about 90 days or 6 weeks, it is about healthy changes you can live with.  (But if they called it Power 90 Years, or Slim in 6 then the rest of your life, it wouldn't be as catchy!)

Enjoy your week!  
Keep Pushing Play.

-Doc

Kevin Kane MD, and The Fit Doc LLC, are independent Beachbody coaches not employed by Beachbody. This e-course and all contents are for informational and motivational purposes only.  This is not medical advice.  Consult with your physician with medical questions and before starting this or any exercise program

Plug In - The Team Beachbody Community Forum

Doc's

Great Results E-Course

Pre-lesson notice- Beachbody is growing fast and needs new coaches. To learn how to improve your fitness results, get a 25% discount on Beachbody products, AND earn income from home helping others get fit, contact me at HeatherB@BeachbodyCoach.com, or stop by my coaching blog at at home fitness biz! Get Paid to Lose! Join the Team today!
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Lesson 4: Plug In - The Team Beachbody Community Forum


My whole life fitness programs were like a blonde driving through a flashing red light. Go-Stop-Go-Stop-Go-Stop... (Cue the snare drum.) My best friend always told me I worked out just enough to get hurt, but never enough to get results. Something changed for me in 2005 when I found Beachbody. A HUGE part of my success since then has been the supportive community that keeps me going. You'll find that with the Team Beachbody community, even though you workout at home, you never workout alone!

Today I invited a dear friend who I met in through the TBB community to tell you how to get the most of the message boards.

-Doc

The Community Forums: You are Not Alone on Your Fitness Journey

One of the reasons so many people who use BeachBody's home fitness videos are successful is because of the online support the company provides its customers. Let's face it, the principles behind achieving fitness or weight-loss are easy enough: workout four to six times a week and eat healthfully. But, we all know it's easier said than done. I believe that one of the major reasons so many people fail time and again is because they lack the proper support. Can we all say, "Hip, hip, hurray! BeachBody to the rescue!"? You are not alone on your fitness journey. Really!

In addition to providing you with your very own coach, whom you can contact for individual support and questions, BeachBody has its own Community Forums or message boards.

Here, you'll find people just like you who are beginning their journey, as well as BeachBody "veterans" like myself who have had success using different programs. The community programs are organized primarily according to programs (P90X, Slim in 6, ChaLEAN Extreme, etc). You'll also find other sections with labels such as Fitness and Nutrition, where you can post questions that will be answered by BeachBody experts.

(You'll also find fun sections such as Recipes, Pre and Post Natal, and a cool one called Special Interest and Motivation. There you can find workout buddies from your area or who share your hobbies. They have everything from horses to Harleys to Beachbody Hotties! If you don't see a topic of interest there, start your own! - Doc)

When I first started doing the program Slim in 6, I "lurked" in different "threads" before I mustered up the courage to post my own comments. I would peek in daily for inspiration. When I needed a little push to press play or when I would get impatient & wonder if I'd ever get "there," I would visit the Slim in 6 Photo Gallery to view people's progress pictures. Wow! Here were real people achieving real results. If they could do it, I told myself, so could I! A visit to the Photo Gallery never failed to motivate me. So, if you're not ready to post, feel free to lurk!

As soon as I began posting, however, I quickly integrated myself into the community. After two months of lurking, I found a thread that became home and soon after, when I became a coach, I decided to start my own thread.

("Don't be this guy" warning! The Team Beachbody message boards can be fun and even addicting! Don't forget to leave the computer from time to time to exercise! -Doc)

The message boards are a great way to hold yourself accountable and feel connected, whether you decide to start your own thread or join an existing group.

Here are some tips to help you get the most out of your online experience:

• The message boards can be overwhelming or intimidating at first. Feel free to lurk as long as you need to. You don't ever have to post if you don't want to.

• If you're new to the message boards, I would recommend finding a thread where you think you'll feel "at home." Most folks welcome newcomers. If, by chance, you find a thread that doesn't feel welcoming, not to worry, there are hundreds of very friendly threads out there!

• Be honest. If you're struggling with your eating, for example, share your experiences with others. The threads are there to help you hold yourself accountable. You'll be surprised at how incredibly supportive people are.

• Share your success and motivate others in the process!

• You may want to manage the amount of time you spend on the threads! It's easy to spend hours on the message boards without even realizing it.

Not only have the threads allowed me to make myself accountable, I've also made many wonderful virtual friends.

So, go ahead, take a peek, lurk, and post if you're up to it! There's a whole world of support waiting for you out there!

Bring it!

Barbie

Barbie (on the message boards) is a professor and Beachbody fanatic. Teaching and research is central to her life. At the age of 33, she discovered this second life passion: helping myself and others to make lasting change in their lives through fitness. She started her personal body transformation with Slim in 6, later graduating to P90X, and is currently pushing play to ChaLEAN Extreme.

Your Homework (this week it's easy!)

1. Visit the Message Boards.

Simply log in to TeamBeachbody.com. Click thetab, then click

If you have never posted on the message boards before, you will need to join the online community. It's free and it only takes a few seconds to sign up. Simply click here to sign up.

2. Post your Why.

From last weeks lesson- I want to know why YOU made the decision to get fit. You can join me on the boards at a few locations.

Go to the one of the following. Note that just because the thread is under one group like Turbo Jam, we have people doing all programs, like Slim in 6, P90X,... so jump in to any group you feel fits you the best!

Turbo Jam Section and look for Why Wait to Achive your goals?

Or to the P90X Threads and visit the Second Floor!

And, my new home, just opened in the ChaLean Extreme threads, is The Third Floor!

Now, tell the world why YOU exercise!

3. Have fun.

Visit the photo galleries for inspiration. Read about people doing the same program as you (or one you want to try next!) When you are ready, join in the discussion! You'll find most everyone friendly and happy to have you join them. You are supporting them as much as they will support you!

To your success,

-Doc

Kevin Kane, MD

The Fit Doc

(If you have a favorite message board thread, let your coach know about it. Coaches LOVE to hear from you!)

I hope the latest E-Course is again helpful! I'm going to throw in my 2 cents! I know I would never have made it this far along in my transformation/progress without finding my home on the boards. I truly found people doing the same thing as me, with the same goals, same struggles,... Stopping by there everyday kept me accountable. It also pushed me on days I was lacking motivation! I know there were many times I wanted to quit, but didn't want to disappoint my friends. And, funny thing, a year and a half later, I still talk to some of the same people everyday! Now, why not join me! As Doc said, I do love to hear from you! So, stop by and say hi! Newbies are always welcome in my home!

Heather

Feel free to email me at HeatherB@BeachbodyCoach.com for additional information!

Goals: Finding your Why

Doc's

Great Results E-Course

Week 3- Goals: Finding your Why.

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The trouble with not having a goal is that you can spend your life running up and down the field and never score.
Bill Copeland

 

Man is a goal seeking animal. His life only has meaning if he is reaching out and striving for his goals.
Aristotle

If you have a goal in life that takes a lot of energy, that requires a lot of work, that incurs a great deal of interest and that is a challenge to you, you will always look forward to waking up to see what the new day brings.

Susan Polis Schultz

 

You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals.
Booker T. Washington

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You've decided you will lose weight and get in shape.  You've started your fitness program.  You've even eliminated your retreat by telling your plans to everyone you know and a few random people in line at the grocery store!  You are on your way. 

Today I'm going to show you another way to make sure beyond a shadow of a doubt that you will succeed!  This lesson is on goal setting.  A person without goals is like a ship that sets sail without a destination.  It goes where wherever the wind blows, and sooner or later it will end up on the rocks!   

Today I will show you how to set effective goals 

You can achieve any of your goals if you follow follow 3 simple steps.  Do these three things with any goal, you will find success.  If you don't do them, you may get lucky, but more than likely, you will not reach your goal.  Create your own luck.  Take control with three easy steps:
1. Define your goal.
2. Define your Why.
3. Create congruence.

Let's look at all three.

1. Define your goal.
Your brain is constantly processing information, both passively and actively, to move you in a particular direction.  If your mind doesn't have a target, it takes you in random directions.  If you don't know your goal, you'll never reach it.  When you define your goal, on the other hand, your mind constantly focuses, directs, refocuses and redirects until it hits its intended target. 

Many people say, for example, that they want to lose weight.  This is fine, but it is not a goal.  This is a nebulous, ill-defined want. 

A goal is specific, positive, and time limited.  It may include steps or sub-goals, it may be short- or long-term.  But to be a goal, it needs to have a well defined end-point, it should be stated in the positive, and when possible, should be stated as if it has already happened.

Let's do an experiment.  Imagine you are at a weight of 225 pounds and want to lose 50 pounds.  Say this out-loud to yourself, "I want to lose weight."  How does it make you feel?  Do you feel energized?  Resourceful?  Do you believe deep down you will do it?  Chances are this statement only makes you feel overwhelmed and frustrated.

Now try this: first, picture yourself already at your goal weight of 175 pounds.  What will you look like?  What are you wearing?  How do you feel at your goal weight?  What are your friends saying to you?  As you picture yourself at your goal, now say out loud, "With Slim in 6 and healthy eating I've designed my life so that each day takes me closer to my goal.  It is now (goal date) and I look great and feel energized at my new weight of 175 pounds."   

Which statement is more likely to support you?  Which makes you excited about the process?  Which one will really help you get to 175 pounds?  I'm betting it is the second one.

When we clearly, specifically, and positively state our goals, then review them regularly, they become part of us.  Make it vivid, so part of your mind believes you are already there.  It becomes reality in your mind, then your mind works continuously to make it reality on the outside as well.

2.  Find your why.
In pre-med and medical school, my goal was always on graduating- getting my M. D degree.  I was able to focus like a laser beam on succeeding because it was the thing I wanted most in the world.  I got up early, went off to class, studied until late at night, then repeated it all the next day.  Every day.  It was not a burden, it was just what I needed to do to get where I wanted to go.  There was no competing interest.  Becoming a physician was my definite purpose at that time in my life.  It was my burning desire.  I still had fun, but when crunch time came, everything else faded and the next exam was the only thing.  My friends and family on board with me.  They all wanted me to succeed, and were wonderfully understanding when I came late or left early for holidays, or had to tell them I couldn't go out because I had to study.  Many of my friends at the time were fellow students, so we all supported each other.  Everyone knew getting to the prize took a huge effort.  A lifestyle change.  They were right, they were supportive, and it worked. 

To achieve any difficult goal, like finishing medical school or losing weight, that goal needs to become your burning desire.  Luckily, since we control our minds, we can create a burning desire any time we want if we find strong reasons.  

If you want to lose weight, you must figure out why you want to lose weight.  Be as specific as possible.  Keep asking why until you get to the root reason.  "I want to lose weight."  Why?  "To be more healthy"  Why? "Because my parents are ill from complications of diabetes, and I don't want that to happen to me"  Why?  "Because I want to be able to take care of my children and be there for them as long as I can."  Now you have some compelling reasons.  When you wake up in the morning and think about that reason, you'll jump out of bed excited to get healthy for you kids.  

The more reasons you have and the more specific they are, the better they will carry you to your goal.  Any goal can be reached if you have enough reasons and if they are compelling enough.    

Collectively, all your reasons are called your Why.  When your Why is strong enough, it turns your goal into your burning desire.  Your Why will get your through the hard times.  It will help you work out when you don't have much energy.  It will give you strength to resist the chocolate cake.  Your Why keeps you focused on the prize.  Find your why and keep it close to you!

3.  Create congruence.

Congruence

Con"gru*ence\, n. [L. congruentia: cf. OF. cornguence.] Suitableness of one thing to another; agreement; consistency. --Holland.
Webster's Revised Unabridged Dictionary, 1996, 1998.

Having a defined goal is step one.  Finding your Why is step two.  But there is one last step needed to take you to the promised land- you need to create congruence.  Have you ever had a goal, something you really wanted, you started out great, then somehow you lost it?  Chances are, you lost congruence. A goal must agree with the other major aspects of your life.  It must exist in harmony with the rest of your life.  Whenever possible, the important aspects of your life should all support one another.   If two forces conflict, one or both will fail.  

Many people, women in particular, find that the time they started a family is the same time that they started putting on weight. Mom's are notorious for putting everyone else first.  Mom time comes only after everyone else in the family is taken care of.  Unfortunately, by the time this happens, there is no time left in the day.  Some moms may fear that exercising takes away from family time and they consider themselves selfish if they focus on themselves from time to time.  

In this case, a mom may feel that her personal fitness in not in agreement with a happy, healthy family.  Exercise seems to not be in congruence with her other major goal.  She'll never lose weight, because she feels it is counter-productive toward her greater goal.  In fact, she'll even sabotage herself, to make sure she does not lose weight which she, subconsciously,  feels is bad for her family.

We live in a world of abundance.  She simply needs to re-frame her thoughts and restructure her actions to support goals both goals!  She should remember that that children learn by example.  When she commits to healthy living for herself, her children learn to make healthy choices, too.   Studies show that children who grow up in healthy households are much more likely to adopt a healthy lifestyle for themselves years later when they are adults.  When mom makes exercise a priority, she is teaching her kids how to take better care of themselves.  And by giving them a long, healthy life she is giving one of the greatest gifts she could ever give her children.  Now 'mom time' is in congruence.  She knows her exercise helps both her AND her family.  Harmony reigns. 

She can similarly think of many reasons that exercise helps her family life.  Exercise and weight loss will increase her energy, so she can keep up with the kids and be more effective with them.  It can increases self-esteem.  It can improve her mood.  All of which will make her a better mom.  It will allow her to stay functional well into her old age so she can help her grand children and great-grand-children, too!  I haven't even mentioned what it can do for her sex life!

She has re-framed fitness, so that she now has congruence.  Now one goal supports the other, and she will get better results with both!  

Think about obstacles or reasons you have failed in the past.  What obstacles held you back in the past.  If you still have the same goal, what can you do to eliminate those obstacles or re-frame them so that they now support your goal?

Suppose your goal is to get ripped with P90X or ChaLEAN Extreme.  But if your friends want you to go out drinking every weekend, you'll never achieve that goal.  Empty calories from all that beer will go right to your abs, before they ever have a prayer of making an appearance.  Your goal of getting ripped is being sabotaged by your desire to go out drinking with your friends.  In order to have congruence, something needs to change.  Explain to your friends the importance of your goal, that you are challenging yourself and this is something you really want.  Tell them that you are excited to go out with them, but you hope they'll be supportive when they see you dropping your Heineken for a seltzer water with lime.  If your friends care about you and your desires, they'll be glad to help out.  By doing this, you are not only creating harmony in two big parts of your life, you are also creating accountability, as we discussed in last week's lesson.  And don't be surprised if when you start looking great some of your friends change their habits, too.  

The same goes with relationship, work, healthy aging, and many other goals.  Find a way to re-frame competing interests to create harmony.  If there is no congruence, restructure your life to achieve it. 


Your homework:

1. Define your goal.  
1a.  Write down your goal on a piece of paper.  Make sure it is specific, stated in the positive, and includes a time frame when you plan to achieve it.  Refine your wording so that it feels empowering when you say it out loud.
1b. Write your goal down on 4 note cards.  Put one by your bed, one on your desk or bathroom mirror, one on your fridge, and keep one with you.  Read and re-read it at least 4 times each day- out loud if possible.  Each time you read it- make it vivid.  Picture yourself already there.  What you will see, feel, hear, taste, and even smell at your goal?  The more senses you can involve, the more present and important your goal will be!

2. Find your why.  
2a.  Write down as many reasons as you can think of why you will achieve your goal.  Brainstorm.  Fill up a sheet of paper with every reason you can find.  Have fun with it.  With each reason, ask yourself why until you get to the root reason.  
2b.  Go back to your list and put a star by every reason you find extra important to you.  Of all your starred entries, rank the top 5 in order of most importance to least important.  These comprise you why. 
2c. Add your favorite reason to our list!  To find a great list of reasons people are exercising and getting healthy, some serious, some funny, click here.  Join in!  Please add your favorite reasons to the list, too! 

3.  Check for Congruence.  Think about and write down any possible obstacle between you and your goal.  For each possible obstacle, neutralize it by re-framing your situation or finding a way to have both.  If the obstacle is not important or is something you can change or do away with, make plans to do so. 

4.  Keep pushing play and eating right this week!


To your success,

Kevin Kane, MD
The Fit Doc


(As always, feel free to email me at HeatherB@BeachbodyCoach.com with any comments, questions, or concerns.  They are here to help!)

Kevin J. Kane, MD
TheFitDoc.com
Independent Beachbody Coach

Burn Your Ships!

Doc's 
Great Results E-Course 


Lesson 2: Burn Your Ships: The Power of Declaring Your Intention. 


Mary Ellen Sheets, founder & CEO of Two Men And A Truck International knows the power of not allowing yourself to fail. She starts the story of the birth of her business with a personal event that seemed devastating at the time, "I always tell people that my husband went to the grocery store and never came back. He left me for a loaf of bread. And that loaf of bread was 23 years old." 

When her husband left, as the sole wage-earner, she was forced to find a way to provide for her 2 boys and a girl. For the sake of her family, failure was not an option. While working full-time as a data processor, she bought an old, used truck, staffed it with her high-school age boys, only one of whom was old enough to drive, and created a business to help them save money for college. Today, what should have been named 'Two Boys and a Truck' is the largest moving franchise in North America. Great things often born of necessity. That business is one of them. 

Many times it takes a difficult event to force us out of our comfort zone. But we are not helpless, waiting for situations to motivate us. We can create motivation any time we choose. 

A great story about creating motivation comes from Napoleon Hill. He says, "A long while ago, a great warrior had to make a decision which ensured his success on the battlefield. He was about to send his armies against a powerful foe, whose men outnumbered his own. He loaded his soldiers into boats, sailed to the enemy's country, unloaded the soldiers and equipment then gave the order to burn the ships that had carried them. Addressing his men before the first battle, he said, 'You see the boats going up in smoke. That means we cannot leave these shores alive unless we win! We now have no choice! We win or we perish! They won. Any person who wins in any undertaking must be willing to burn his ships and cut all sources of retreat." 

Burning their ships was a hugely powerful motivator for those warriors and it can relate to fitness as well. When you cut off your own retreat, your fitness results will skyrocket. Since you can't go back, even when you feel tired or lazy- and we all do at times- you will still make good decisions that move you forward, closer to your goal. 

Obviously, these first two are dramatic examples. Eliminating your retreat is quite possible without personal hardship or that annoying threat of death! Burning ships can be fun! 

My friend and coaching colleague, Joey Petri is a great example. He decided to issue a challenge to become fit enough to dress as a Spartan from the movie "300" for Halloween. For those of you who may not have seen the film, the main wardrobe piece in "300" is a washboard set of abs. Dressing like a Spartan in the movie meant Joey had to commit to being in the best shape of his life. He gave himself only 90 days to do it. 

To make sure he got there, Joey cut off his retreat. He literally told hundreds of people his intention on the Beachbody's public message boards. Fear of disappointing hundreds of people insured that he got the results he wanted. 

When you declare your intentions publicly it instantly creates accountability. It is a way of burning your ship and cutting off your retreat. People who you respect and admire will expect you to produce the results you declared. The more people you tell, the more powerful the motivation becomes. 

In Joey's case, not only did he tell everyone he was dressing like a Spartan from the movie, he asked his friends to join him! In true Spartan fashion, they all banded together to help each other. Joey and his fellow Spartans achieved results that were off the charts. Why? Because they publicly declared their intentions. By doing so, they instantly created incentives that guaranteed they would achieve their goals. Friends expected to see great results. Since human nature is to please your friends and family, the Spartans did not want to let their friends down. (Not to mention they didn't want to embarrass themselves in a very small outfit!) Every person involved in the challenge helped every other person succeed. 

We all can find unique ways to cut off our retreat. Carl Daikeler, CEO of Beachbody, has a great idea about creating an incentive. He says that if he were a hairstylist, he would take his before picture and put it prominently on his mirror so all his clients would see it. When customers ask about it, he would declare, "I'm losing weight with my new fitness program. This is my before picture. When you come back for your next haircut you'll see a thinner me in my 30-day progress photo." Now, he not only created accountability for himself, he insured that his clients will book followup appointments because they want to see his progress. 

The more people Carl tells, the stronger his incentive to succeed! 

Imagine for a minute how strong the incentive would be if you were a stylist who shared your before pictures and your intention to lose weight with 20 clients! What about 100 or more! Imagine how proud you would feel when customers start commenting on how great your progress pictures look. You would not allow yourself to fail. 

What ways can you think of to eliminate retreat and create motivation? Find a way that works for you. 


Your homework: 

1. Get rid of the junk. Was the ship that brought you to the enemy's shore loaded with Hot Pockets and Whoppers with cheese? If you don't want to go back to the land of ill-health, burn that boat and all the Twinkies on it! 

Get junk food out of your house. Give it to your local food pantry. Feed the ducks. Bury it in your backyard in a shallow grave. I don't care what you do, but get rid of it. You wouldn't but junk in the gas tank of your car. Value yourself higher than that beater you drive and stop putting junk in your tank, too! 

2. If you haven't already, TAKE YOUR BEFORE PICTURES AND MEASUREMENTS!  You'll start losing weight soon, and you'll never have a chance for a before picture again! 


3. Involve friends, family, and your coach.  Find a few people who you know well and who care about you. Share with them your goal to lose weight. Be specific, for instance, "I will lose 30 pounds in the next 90 days with Turbo Jam, and I want you to help keep me accountable. I'll be emailing you every week to tell you how I'm doing. I will even show you my progress by sending you pictures every 30 days!" (Don't worry, by day 30, when you stick with us, you will have measurable and visible changes! Soon you'll be proud to show your friends and family!) 

If you are serious about success- email, call, or write to everyone you know. Post publicly, once a week on Facebook or start your own weight-loss blog. The more people you can involve, the better. 

4. Consider coaching.  Another great way to help yourself succeed is to help others do the same! Ask me about the Beachbody Revolution and how you can get in the best shape of your life while helping others get healthy with you. You don't have to be in great shape yet. You just need to be interested in helping others. When you do, you'll find that you will want to set a good example for them. It super-charges your motivation to stay consistent with your own workout and healthy eating program! And consistency is the key to lasting success. 

I know the idea of opening up and telling people your plans can be scary. I realize that I'm asking you to leave your comfort zone. But if you are serious about losing weight, getting ripped, lowering your blood pressure, or improving your glucose control, I ask you to burn your ships on the enemy's shore. It will guarantee that this time you will succeed and your results will be permanent! 


(As always, email your coach, Heather, at HeatherB@BeachbodyCoach.com with any questions or concerns. I'm here to help!) 

Next lesson: Find Your Why. 



To your success! 

Kevin Kane, MD 
The Fit Doc 

www.TheFitDoc.com 
email: Kevin@TheFitDoc.com 


Kevin Kane MD, The Fit Doc, is a practicing physician and home exercise fan. He started with P90X in 2005, and has since done programs including Slim in 6, P90X+, Ten-Minute Trainer. His current exercise interest is Project:YOU! Type 2 and helping people with Type 2 diabetes use lifestyle change to help manage their disease. 

The Fit Doc LLC is an independent Team Beachbody coach not employed by Beachbody. 

This e-course and all contents are for informational and motivational purposes only. This is not medical advice. Consult with your physician with medical questions and before starting this or any exercise program.