Tuesday, August 31, 2010
Butler Fit Club: Tina's Choice
Today at Butler Fit Club, we'll be changing things up - Variety is the spice of fitness right?
I'm bringing about 45 different cardio moves written on scrap pieces of paper, we'll throw them in a hat and pick one at random every minute for 30 minutes. 1 break at the 15 minute mark - hold on to your shorts people, this is going to be EXTREME!
Here's a list of just some of the moves that we might or might not randomly pick!
GOOD LUCK!
Also, bring a yoga mat if you have one - we'll do abs after!
I'm bringing about 45 different cardio moves written on scrap pieces of paper, we'll throw them in a hat and pick one at random every minute for 30 minutes. 1 break at the 15 minute mark - hold on to your shorts people, this is going to be EXTREME!
Here's a list of just some of the moves that we might or might not randomly pick!
180 Run Stance Squat Mountain Climbers Switch Kicks High Knees - arms out Jacks Hit the Floor Charelston Kick Iso Push-Ups Ball Push-Ups Super Star Lunges Knee Touch Iso Lunge One Leg Squat Leaps Super Skater Hook/Uppercut Jab/Cross Switch Swing Kicks Airborn Heisman Double Airborn Heisman Circle Run Leapfrog Burpee | Knee Kick/Ball Kick Alternating Side Kicks Side Long Jump Chair Salutation Tires Suicides Belt Kicks Locomotion Plyo Lunge Punches Lateral Leap Kicks Super Twister Traveling Speed Tires Twist Punches 1,2,3 Butt Kicks/High Knees Twist Combo 90/180 Monster Truck Tires Hot Foot Lateral Leapfrog Squat Rock Star Hops | Frog Jumps Scissor Runs Burpee's Power Jacks Power Knees Ski Down Pedal Lunges Floor Switch Kicks Hooks and Jump Rope Mummy Kicks Log Jump Triceps Dips Plank Run Globe Jumps Pedal Log Jumps 4 Jump Shots / 4 Hop Squats Screamer Lunges Fighter Squat Punch Heel Digs Chaterunga Flutter Kicks |
GOOD LUCK!
Also, bring a yoga mat if you have one - we'll do abs after!
KnightFit Cardio Circuit 2 PREVIEW
Hey Guys, I finished writing the next Cardio Circuit for this week. I know you don't know the moves yet, but let me give you a heads up. This is going to be brutal. I'll be practicing it tomorrow and recording it either Wednesday or Thursday.
oh. no breaks.
oh. no breaks.
Monday, August 30, 2010
Weekly Coach Check-In 2010-08-30
What Is Happening Peoples!?
This week I went to the Beachbody Coaching Gameplan Training session in Washington D.C. I learned so much about how to really do this coaching thing as a career, I'm super pumped and many many new and exciting things will be coming your way!
Side Note: My trip was eventful with a break down and praying mantis: http://www.youtube.com/watch?v=9vCxMj8dLaI
First off, I'll be continuing a new workout on my website KNIGHTFIT.COM every week (usually Thu-Fri Upload) All the workouts will continue to be about 10 minutes long and to be repeated 2-4 times depending on your fitness level. I'm certainly not ever asking anyone to do them, but it's a chance to see what I'm doing, and if you want to jump in an workout with me for a change of pace - why not!
Secondly, look for way more youtube check-ins on my site. I think that it's important that we know that we're all in this as a team and working together to help each other create a better life for ourselves and our families. If you have a web cam - I want to hear from you! Talk to me and each other. It doesn't have to be Avatar 2 here peeps - just a simple, "Hey, I did P90X Chest/Back and it was awesome! etc..." It would blow my mind to hear from my people out there!
We have 7 days left in the 21 day challenge. I know some people fell off the wagon, which is fine - that happens. JUMP BACK ON!!!!!! You have 6 more days to make HUGE strides in your personal journey towards fitness.
I'm putting together a consecutive day challenge for my team. How many days in a row can you do a workout and eat clean? Do you want results? Stop making excuses! Move! Isn't it time?!?
I'll be recording a extremely hard cardio circuit this week for the peeps who have written to me about getting bored of doing the same cardio over and over. Time to step it up. This will be brutal. Bring your A Game!
This week, I have a simple question - and I would love answers back here folks who ignore me!
WHAT IS YOUR WHY?
What is the reason you chose to workout? Why are you here? Write me, call me, text me, googletalk me, facebook me - tell me WHY!
For me to best help my team stay on the track towards health/fitness/lifestyle that we all want and are promoting, you have to clue me in on WHY you are here!
Also, I want to start a F.A.Q. section of my blog. So hit me with some questions. I've been answering back people individually, and of course, I'll continue doing that, but I think that a page for common questions would be a great thing for our team site. In addition to that, I'm working on adding forums to the site. I want a place for us to sound off!
Have a great week - keep going - push harder - and GIVE ME YOUR WHY!!!!!!!!
Steve
KnightFit.com
This week I went to the Beachbody Coaching Gameplan Training session in Washington D.C. I learned so much about how to really do this coaching thing as a career, I'm super pumped and many many new and exciting things will be coming your way!
Side Note: My trip was eventful with a break down and praying mantis: http://www.youtube.com/watch?v=9vCxMj8dLaI
First off, I'll be continuing a new workout on my website KNIGHTFIT.COM every week (usually Thu-Fri Upload) All the workouts will continue to be about 10 minutes long and to be repeated 2-4 times depending on your fitness level. I'm certainly not ever asking anyone to do them, but it's a chance to see what I'm doing, and if you want to jump in an workout with me for a change of pace - why not!
Secondly, look for way more youtube check-ins on my site. I think that it's important that we know that we're all in this as a team and working together to help each other create a better life for ourselves and our families. If you have a web cam - I want to hear from you! Talk to me and each other. It doesn't have to be Avatar 2 here peeps - just a simple, "Hey, I did P90X Chest/Back and it was awesome! etc..." It would blow my mind to hear from my people out there!
We have 7 days left in the 21 day challenge. I know some people fell off the wagon, which is fine - that happens. JUMP BACK ON!!!!!! You have 6 more days to make HUGE strides in your personal journey towards fitness.
I'm putting together a consecutive day challenge for my team. How many days in a row can you do a workout and eat clean? Do you want results? Stop making excuses! Move! Isn't it time?!?
I'll be recording a extremely hard cardio circuit this week for the peeps who have written to me about getting bored of doing the same cardio over and over. Time to step it up. This will be brutal. Bring your A Game!
This week, I have a simple question - and I would love answers back here folks who ignore me!
WHAT IS YOUR WHY?
What is the reason you chose to workout? Why are you here? Write me, call me, text me, googletalk me, facebook me - tell me WHY!
For me to best help my team stay on the track towards health/fitness/lifestyle that we all want and are promoting, you have to clue me in on WHY you are here!
Also, I want to start a F.A.Q. section of my blog. So hit me with some questions. I've been answering back people individually, and of course, I'll continue doing that, but I think that a page for common questions would be a great thing for our team site. In addition to that, I'm working on adding forums to the site. I want a place for us to sound off!
Have a great week - keep going - push harder - and GIVE ME YOUR WHY!!!!!!!!
Steve
KnightFit.com
Sunday, August 29, 2010
Friday, August 27, 2010
Wednesday, August 25, 2010
Tuesday, August 24, 2010
Shakeology Cleanse
The Three Day Shakeology Cleanse
The Shake Cleanse is meant to jump start you in your fitness, break a plateau or shred pounds fast & effectively in a healthy way.Products: Chocolate or Greenberry Shakeology
SHAKEOLOGY 3-DAY CLEANSE
The basics are as follows:
3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 or 2 pieces of fruit a day
1 salad for dinner – Only white grilled protein in salad (Poultry or fish).
NO: DAIRY, or EXTRA SUGARS – NO DIARY products at all for maximum results, no almond soy or rice milk, only Low Fat Dressings.
You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner
The fruit is optional, some of will need the calories where others will not.
1 cup of green tea, ex. Triple Leaf Detox Tea
Power workout participants (Super Conditioned- not the weight challenged) are recommended the greater calories.
REPEAT all 3 Days
BREAKFAST:
Shakeology 140 calories – 1 scoop
½ cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water
SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc
LUNCH:
Shakeology 140 calories – 1 scoop
Add ice
10 oz of water
1 cup of green tea or a Detox Tea
SNACK:
(either snack here or after dinner one or the other)
Shakeology 140 calories – 1 scoop
Add ice
8-10 oz of water
DINNER:
Salad Grilled white fish or poultry (roughly 340 calories)
--------------------------
My results were astounding!!! I weighed in at 190.0 before bed the night before the cleanse and woke up on the 4th morning at 182.6! I felt so great after it, I plan to do another one next month. (in full disclosure, I drank a bit of coffee instead of only green tea - I wouldn't have, but I didn't read the rules closely enough!)
Shakeology is so deeply nutrient packed that even though this cleanse is low calorie, you get the nutrients from a much higher calorie typical intake.
--------------------------
I was just sitting down to write this check-in, and deciding what I wanted to talk about, when one of our team members chatted with me on gtalk. She really touched me by saying, "I cannot believe the difference between now and last spring. Just life in general is better. I wanted to let you know that what you do REALLY matters. Probably a lot more than you realize."
I was simply floored. We don't realize the tremendous influence we can have on other people lives. Just being there for a friend, helping to encourage them to make positive steps forward and change their lives for the better is often enough. Take a look around you and see the people you influence. Your family, friends, coworkers, strangers even - they are watching you evolve and change your life.
Remember, you're not at this alone. You have a huge circle of people both here, online, and around you that are cheering for every step you take in the right direction.
The new workout is going to be a beginner resistance workout this week, I hope to have the new workouts up by Friday each week. Next weeks will be insane, stupid, absurdly hard cardio!!! Get Ready!!!
Wednesday, August 18, 2010
KnightFit Cardio Circuit 1: 8 Minutes of Glory
Alright - it's finally here! We recorded our first cardio workout today and it should be uploaded soon. I'm skipping the editing just to get it up quick!
The circuit is 8 minutes long, the goal would be 2-3 times through the circuit with a short break between. I really was working hard to knock it out and it wiped me out! Enjoy it.
http://www.vimeo.com/14245199
KnightFit Cardio Circuit 1: 8 Minutes of Glory from Steve Mcknight on Vimeo.
The circuit is 8 minutes long, the goal would be 2-3 times through the circuit with a short break between. I really was working hard to knock it out and it wiped me out! Enjoy it.
http://www.vimeo.com/14245199
KnightFit Cardio Circuit 1: 8 Minutes of Glory from Steve Mcknight on Vimeo.
Tuesday, August 17, 2010
Road Warrior Nutrition
Life on the road is tougher on our bodies than we give it credit for - mostly due to what we fuel up with! I'm asked frequently how to eat well on the road - here are a couple tips.
As a disclaimer - some of these might be somewhat questionable, but the idea isn't what to eat in a perfect world, it's what to eat when you are absolutely forced to eat at a fast food, hotel, bar etc. It's not about making the best choice, it's about making the best choice of your available options.
Those of you who have been following me for a long while will know many of these things - it's worth repeating for those just coming on board.
McDonald's:
Order a Grilled Chicken Patty. It's stats are 120 cal 22g Protein/2g Carbs/2g Fat - you really can't beat this. Yes, it has some ingredients that aren't ideal - but so much better than a burger. It tastes really good too with the seasoning. It's not on the menu and many skilled employee's don't know how to ring it up, but if you're patient and kind, they'll figure it out. Usually sells for $1-$2 per patty. I'll often eat 3-4 with a knife and fork.
Fruit and Walnut Parfait. It has just 160 calories and 2 grams of fat and, without granola, 130 calories and 2 grams of fat.
Kiddie Cone is 45 calories and 1 gram of fat. You have to be sure to order this as a KIDDIE cone - they don't really even have that size, so if they give you a normal sized cone - remember it's double the calories. As far as splurges go - this is a sort of painless one. (and super good!)
I ask what's on basically everything I order now. (fast food or regular restaurant) Asking doesn't hurt anything and usually you will find something that you really shouldn't have.
Another thing that is key to remember - you almost never ever HAVE to order off the menu. The menu is usually just suggestions, but no one knows that. You can just order what you want, and if they can, they'll make it. I was just at Denny's - which might be the very most unhealthy place on earth. I couldn't find a single item on the menu that I could eat, so I just asked the waitress for a plate of grilled chicken and salsa with steamed broccoli on the side. No problem! It wasn't on the menu, but it actually was cheaper than my buddie who just ordered a burger and fries.
Subway:
This one is easy! Skip the sub and get a salad with either Turkey, Chicken or even Black Forest Ham and all the veggies you can jam in a huge bowl. The meat is processed, but still, better choice than the others. Dressing? That's where it gets complicated.
Salad Dressings:
The very best ever bet is Olive Oil and Vinegar. Healthy fats and super tasty. Some people don't like it on salads, so something I came up with to keep my fat nice and low is order lemon wedges (almost every place has them) squeeze a bunch in a bowl and mix in pepper. It's a really good dressing and basically free! Lastly, this might sound strange to you, but Soy Sauce is actually a great salad dressing. It's so potent it only takes a little bit to go a long way, and it's in tier 1 of Michi's Ladder.
ps. Is it strange that I carry a little bottle of Olive Oil in my car?
This is a good rule of thumb:
A few things to avoid:
Super sizes of anything
Fried or breaded chicken or fish
Chicken nuggets
High-fat sauces and dressings
Onion rings
Extra cheese
I only hit McD's here because you can find either a McDonalds or Subway in basically every small town in the world. If you do just a bit of googling you can easily find the nutritional info of every other place, but these are pretty good rules of thumb. However - this is not the best options!
Best Options for Road Warriors!
Make your rest stop a grocery store instead of a fast food joint! When traveling in groups, everyone can find something they like at a grocery! Convince your friends they can get all the cookies and chips and crap they want there while you go over and get some fresh fruit and grilled chicken off the salad bar!
Protein Shakes! Grab a little shaker from GNC for around $7.
This is such a life saver on the road. Just grab some ice and a bottled water and you have instant nutrition. The even better option, but a bit messier is this:
I love love love this blender! For me shakes are about 8,000,000 percent better with crushed ice and this little puppy does the job for only around $15 from Wal-Mart. This little guy is GOLD!
The very best best best option for eating on the road is this:
Shakeology is my road lifesaver, I'll have 2-3 at the ready if there are no healthy options available. When I was on tour last time, it probably saved me from gaining a couple pounds just due to eating where the guys always chose.
Sometimes you can't make the best decision, because of the options available, they all suck. So do the best you can, and never be caught unprepared. A little cooler of food can last you a long time if it's filled with good stuff!
As a disclaimer - some of these might be somewhat questionable, but the idea isn't what to eat in a perfect world, it's what to eat when you are absolutely forced to eat at a fast food, hotel, bar etc. It's not about making the best choice, it's about making the best choice of your available options.
Those of you who have been following me for a long while will know many of these things - it's worth repeating for those just coming on board.
McDonald's:
Order a Grilled Chicken Patty. It's stats are 120 cal 22g Protein/2g Carbs/2g Fat - you really can't beat this. Yes, it has some ingredients that aren't ideal - but so much better than a burger. It tastes really good too with the seasoning. It's not on the menu and many skilled employee's don't know how to ring it up, but if you're patient and kind, they'll figure it out. Usually sells for $1-$2 per patty. I'll often eat 3-4 with a knife and fork.
Fruit and Walnut Parfait. It has just 160 calories and 2 grams of fat and, without granola, 130 calories and 2 grams of fat.
Kiddie Cone is 45 calories and 1 gram of fat. You have to be sure to order this as a KIDDIE cone - they don't really even have that size, so if they give you a normal sized cone - remember it's double the calories. As far as splurges go - this is a sort of painless one. (and super good!)
I ask what's on basically everything I order now. (fast food or regular restaurant) Asking doesn't hurt anything and usually you will find something that you really shouldn't have.
Another thing that is key to remember - you almost never ever HAVE to order off the menu. The menu is usually just suggestions, but no one knows that. You can just order what you want, and if they can, they'll make it. I was just at Denny's - which might be the very most unhealthy place on earth. I couldn't find a single item on the menu that I could eat, so I just asked the waitress for a plate of grilled chicken and salsa with steamed broccoli on the side. No problem! It wasn't on the menu, but it actually was cheaper than my buddie who just ordered a burger and fries.
Subway:
This one is easy! Skip the sub and get a salad with either Turkey, Chicken or even Black Forest Ham and all the veggies you can jam in a huge bowl. The meat is processed, but still, better choice than the others. Dressing? That's where it gets complicated.
Salad Dressings:
The very best ever bet is Olive Oil and Vinegar. Healthy fats and super tasty. Some people don't like it on salads, so something I came up with to keep my fat nice and low is order lemon wedges (almost every place has them) squeeze a bunch in a bowl and mix in pepper. It's a really good dressing and basically free! Lastly, this might sound strange to you, but Soy Sauce is actually a great salad dressing. It's so potent it only takes a little bit to go a long way, and it's in tier 1 of Michi's Ladder.
ps. Is it strange that I carry a little bottle of Olive Oil in my car?
This is a good rule of thumb:
A few things to avoid:
Super sizes of anything
Fried or breaded chicken or fish
Chicken nuggets
High-fat sauces and dressings
Onion rings
Extra cheese
I only hit McD's here because you can find either a McDonalds or Subway in basically every small town in the world. If you do just a bit of googling you can easily find the nutritional info of every other place, but these are pretty good rules of thumb. However - this is not the best options!
Best Options for Road Warriors!
Make your rest stop a grocery store instead of a fast food joint! When traveling in groups, everyone can find something they like at a grocery! Convince your friends they can get all the cookies and chips and crap they want there while you go over and get some fresh fruit and grilled chicken off the salad bar!
Protein Shakes! Grab a little shaker from GNC for around $7.
I love love love this blender! For me shakes are about 8,000,000 percent better with crushed ice and this little puppy does the job for only around $15 from Wal-Mart. This little guy is GOLD!
The very best best best option for eating on the road is this:
Shakeology is my road lifesaver, I'll have 2-3 at the ready if there are no healthy options available. When I was on tour last time, it probably saved me from gaining a couple pounds just due to eating where the guys always chose.
Sometimes you can't make the best decision, because of the options available, they all suck. So do the best you can, and never be caught unprepared. A little cooler of food can last you a long time if it's filled with good stuff!
Find Motivation
Pressing play when P90X or Insanity is brand new out of the box is pretty easy. So is eating clean for the first couple days of a new routine. But then reality sets in, life resumes and things get tougher. It's at these moments we need to buckle down.
For most of us, we're alone in our fitness journey. For every couple that is working out together and eating healthy with a shared mindset, there are ten people who are either single (me) or in a relationship that they are the sole person trying to stop the unhealthy trend that has been the norm.
With the internet and digital age, luckily we are never alone. For the past couple years, I've met a few other beachbody people who share my desire to change our lives and we talk literally all day - every day. My phone is always at my side, so when I don't feel like pressing play, or do feel like eating a large pizza - I'll reach out to a dear friend, Poe and she'll talk me into or out of whatever I'm feeling.
We've built such a relationship of mutual trust and friendship over the years, that if she texts me, "Get off your ass and get moving. Do you want to be fat again or have abs?" I'm not offended, I'm so grateful!
I'm here for you on those weak moments. You have to reach out. When you feel like it's overwhelming - talk to me! It's such a long journey - it's too long to go alone. Bring in reinforcements!
Some other things that I'll do when I'm feeling lazy or unmotivated.
Google Youtube P90X (or whatever program you do) Success Stories.
Watching those folks go through what we're trying to do and come out on the other side is AMAZING!
READ READ READ
There are so many awesome sites, if you just look around you'll find it! I'm working hard to include a place here where we can form a community - forums are on the way!
Just Press Play
This is the best choice. Once you start, the endorphins release and you start feeling better in seconds!
Text/Call/Gtalk/Facebook/etc me or your accountability partner!
This is so crucial! Reach out to someone. Rarely will you both be unmotivated at the same time - usually one will drag the other along, then next time, visa-versa (however that's spelled.... you get the idea.)
Guys - what I'm saying is. If you start falling off the band wagon - realize it and REACH OUT! You aren't alone - and neither am I.
For most of us, we're alone in our fitness journey. For every couple that is working out together and eating healthy with a shared mindset, there are ten people who are either single (me) or in a relationship that they are the sole person trying to stop the unhealthy trend that has been the norm.
With the internet and digital age, luckily we are never alone. For the past couple years, I've met a few other beachbody people who share my desire to change our lives and we talk literally all day - every day. My phone is always at my side, so when I don't feel like pressing play, or do feel like eating a large pizza - I'll reach out to a dear friend, Poe and she'll talk me into or out of whatever I'm feeling.
We've built such a relationship of mutual trust and friendship over the years, that if she texts me, "Get off your ass and get moving. Do you want to be fat again or have abs?" I'm not offended, I'm so grateful!
I'm here for you on those weak moments. You have to reach out. When you feel like it's overwhelming - talk to me! It's such a long journey - it's too long to go alone. Bring in reinforcements!
Some other things that I'll do when I'm feeling lazy or unmotivated.
Google Youtube P90X (or whatever program you do) Success Stories.
Watching those folks go through what we're trying to do and come out on the other side is AMAZING!
READ READ READ
There are so many awesome sites, if you just look around you'll find it! I'm working hard to include a place here where we can form a community - forums are on the way!
Just Press Play
This is the best choice. Once you start, the endorphins release and you start feeling better in seconds!
Text/Call/Gtalk/Facebook/etc me or your accountability partner!
This is so crucial! Reach out to someone. Rarely will you both be unmotivated at the same time - usually one will drag the other along, then next time, visa-versa (however that's spelled.... you get the idea.)
Guys - what I'm saying is. If you start falling off the band wagon - realize it and REACH OUT! You aren't alone - and neither am I.
Monday, August 16, 2010
5 Ways to Deal with Emotional Eating by Mike Tennant
I found this post over at BodyRock.tv and it really makes sense. As someone who majorly struggles with Emotional Eating, it's a great article. Enjoy!
---------------------------
Five Ways to Deal with Stress that Don’t Involve Food
by Mike Tennant
Let’s face it, there are many things working against those of us trying to lose weight these days. Fast food restaurants clog up the streets and gym memberships get more and more expensive by the day. Tight deadlines at work mean little time for worrying about proper nutrition during the day. And on top of that, busy family schedules make fixing a wholesome meal on a regular basis all the more difficult.
There’s also one other major underlying factor in weight gain: stress. Stress can creep in at any moment, and can be caused by almost anything in your life. Work, social events, even your family can cause stress. Not only is the stress itself harmful to your mind and body, but it can also lead to other unhealthy habits. All too often, people turn to unhealthy things like food and drink rather than dealing with the stress itself. We all know all too well just how easy it is to reach for a cheeseburger when things get tough. Of course, you’ll feel better in the short term – but the long-term ramifications are just not worth it.
Following are five simple but effective ways to battle with stress. Next time you’re feeling overwhelmed, try one out instead of reaching for that pizza menu.
Organize something. Often times clutter and disorganization in our lives – either in the physical or mental sense – is a chief contributor to stress. So to combat this stress, try organizing something or some part of your life. Whether it’s your music collection, pictures or DVDs, the act of cleaning something up and organizing it can have a soothing effect on your mind and body.
Get some sleep. Do you get seven to eight hours of sleep on a nightly basis? Chances are you don’t, which can be a contributing factor to high levels of stress. Staying well rested can help keep the mind relaxed yet focused and able to take on whatever the day may hold. Even a short nap can help on a stressful day.
Write it down. Keeping a journal is another good way to deal with stress that many don’t realize. Writing down your feelings helps you to become fully aware of them. Once you’ve done this, it’s a lot easier to figure out just what is causing you stress and then let go of these feelings so you can move on with your day.
Try some yoga. Another form of exercise, yoga stresses the importance of reconnecting your mind and body – a perfect prescription for the stressed. There are all kinds of different classes and yoga sessions, and chances are your school has its own yoga class you can try. If you’re unable to make it to a class, try some simple stretches instead. Focus on your breathing while stretching and just feel your stress float away.
Play a game. Nothing reduces stress like a quick game. Not only can it take your mind off any issues, but it’ll also help you to relax by changing your focus to something fun. Chances are you have a game or two in your closet – even a deck of cards will do. Just a short bout of fun can refresh and reenergize your mind and body. Then you’ll be ready to take on anything.
Mike Tennant is a freelance writer and self-proclaimed workout warrior from Orange County, CA. who has recently lost more than 120 lbs. thanks to proper diet, exercise and stress management. Currently Mike works for Air & Water Inc., where he helps people find the right coffee makers for their homes.
---------------------------
Five Ways to Deal with Stress that Don’t Involve Food
by Mike Tennant
Let’s face it, there are many things working against those of us trying to lose weight these days. Fast food restaurants clog up the streets and gym memberships get more and more expensive by the day. Tight deadlines at work mean little time for worrying about proper nutrition during the day. And on top of that, busy family schedules make fixing a wholesome meal on a regular basis all the more difficult.
There’s also one other major underlying factor in weight gain: stress. Stress can creep in at any moment, and can be caused by almost anything in your life. Work, social events, even your family can cause stress. Not only is the stress itself harmful to your mind and body, but it can also lead to other unhealthy habits. All too often, people turn to unhealthy things like food and drink rather than dealing with the stress itself. We all know all too well just how easy it is to reach for a cheeseburger when things get tough. Of course, you’ll feel better in the short term – but the long-term ramifications are just not worth it.
Following are five simple but effective ways to battle with stress. Next time you’re feeling overwhelmed, try one out instead of reaching for that pizza menu.
Organize something. Often times clutter and disorganization in our lives – either in the physical or mental sense – is a chief contributor to stress. So to combat this stress, try organizing something or some part of your life. Whether it’s your music collection, pictures or DVDs, the act of cleaning something up and organizing it can have a soothing effect on your mind and body.
Get some sleep. Do you get seven to eight hours of sleep on a nightly basis? Chances are you don’t, which can be a contributing factor to high levels of stress. Staying well rested can help keep the mind relaxed yet focused and able to take on whatever the day may hold. Even a short nap can help on a stressful day.
Write it down. Keeping a journal is another good way to deal with stress that many don’t realize. Writing down your feelings helps you to become fully aware of them. Once you’ve done this, it’s a lot easier to figure out just what is causing you stress and then let go of these feelings so you can move on with your day.
Try some yoga. Another form of exercise, yoga stresses the importance of reconnecting your mind and body – a perfect prescription for the stressed. There are all kinds of different classes and yoga sessions, and chances are your school has its own yoga class you can try. If you’re unable to make it to a class, try some simple stretches instead. Focus on your breathing while stretching and just feel your stress float away.
Play a game. Nothing reduces stress like a quick game. Not only can it take your mind off any issues, but it’ll also help you to relax by changing your focus to something fun. Chances are you have a game or two in your closet – even a deck of cards will do. Just a short bout of fun can refresh and reenergize your mind and body. Then you’ll be ready to take on anything.
Mike Tennant is a freelance writer and self-proclaimed workout warrior from Orange County, CA. who has recently lost more than 120 lbs. thanks to proper diet, exercise and stress management. Currently Mike works for Air & Water Inc., where he helps people find the right coffee makers for their homes.
Big News!
Alright kids - I have big news that I've been working on. For those of you who are bored and want to mix things up, I'm going to be recording brand new workouts on this site for free. I'm certainly not telling you to do them... Just recording my own cardio workouts and uploading them here.
I'll be recording the first one Wednesday and have it up by the weekend. No more "I'M SO BOOOOOOOOOOORED OF KENPO" excuses! You'll have a new cardio workout every week or so to keep mixing it up.
Variety is the spice of fitness and life, keep mixing things up and you'll never be bored!
The workout will come in video that I believe you'll be able to download and save, as well as a worksheet if you want to just print it out and keep it with you.
I'm writing this new routine now, and it looks like it's going to be killer!
I'll be recording the first one Wednesday and have it up by the weekend. No more "I'M SO BOOOOOOOOOOORED OF KENPO" excuses! You'll have a new cardio workout every week or so to keep mixing it up.
Variety is the spice of fitness and life, keep mixing things up and you'll never be bored!
The workout will come in video that I believe you'll be able to download and save, as well as a worksheet if you want to just print it out and keep it with you.
I'm writing this new routine now, and it looks like it's going to be killer!
Sunday, August 15, 2010
Weekly Coach Check-In 2010-08-15
It's Sunday ALREADY!!!! WHOA!!!
I know, I sound like a broken record, but I can't believe it every Sunday when I sit down to write my weekly check-in!
Today, I'm going to talk about excuses. We all know them, and all have them right? It's too late! I'm too tired! I deserve a break! I'm going to run down a few that I've said myself and certainly, ones that I've heard my friends say!
I've pushed my friend Poe many times (and she's pushed me just as many or more) to workout when she wasn't feeling it. You know how many times she thanked me after? All of them. Every time, she would thank me and express how much better she feels after she finished than she did before. Know this and understand it! Get off your butt and start - once you start, you will finish!
Some of the things that work for me, don't judge me, some of them are brutal!
We're starting a 21 Day Clean Challenge Monday (tomorrow) and I would love love love you guys to join up with us. A ton of peer support (not pressure) is so healthy and 21 days can dramatically change your life. The main posting page will be on Facebook - so if you haven't friended me - please do!
www.Facebook.com/stevemcknighttpt
The most important thing is - find something that works and repeat it! When that stops working, find something else! Getting fit is not one huge life changing decision! It's not! It is a series of thousands of mini-decisions that add up to a healthy, new, fit YOU!
Have a great week and people DON'T BE STRANGERS!
Steve
I know, I sound like a broken record, but I can't believe it every Sunday when I sit down to write my weekly check-in!
Today, I'm going to talk about excuses. We all know them, and all have them right? It's too late! I'm too tired! I deserve a break! I'm going to run down a few that I've said myself and certainly, ones that I've heard my friends say!
- I don't have time!
- The gym is too expensive!
- I'm bored!
- I'm tired!
I've pushed my friend Poe many times (and she's pushed me just as many or more) to workout when she wasn't feeling it. You know how many times she thanked me after? All of them. Every time, she would thank me and express how much better she feels after she finished than she did before. Know this and understand it! Get off your butt and start - once you start, you will finish!
- I missed a couple days - I'll restart Monday.
- Your friends and family don't give you positive reinforcement!
Some of the things that work for me, don't judge me, some of them are brutal!
- Look around the room at the heavier people and decide that I don't wan to be one of them anymore.
- Pinch fat on my belly (or back fat - which I seem to never completely get rid of!)
- Imagine what the food I'm craving will do to my body (in great detail...)
- Really imagine that I had just finished a great workout and the amazing mindset that I would have after!
- Call and talk to my friends and tell them exactly what I'm craving - or what workout I'm GOING to do! They will hold me accountable because I've asked them to!
- Talk about it, Talk about it, Talk about it! - this should be number 1 actually, it's the thing that works very best for me! The more you talk about your motivation, the more motivated you get. Usually while typing my weekly check-in, I feel the overwhelming urge to get up and knock a workout out. Hard to sit here eating Doritos while talking about this stuff!
We're starting a 21 Day Clean Challenge Monday (tomorrow) and I would love love love you guys to join up with us. A ton of peer support (not pressure) is so healthy and 21 days can dramatically change your life. The main posting page will be on Facebook - so if you haven't friended me - please do!
www.Facebook.com/stevemcknighttpt
The most important thing is - find something that works and repeat it! When that stops working, find something else! Getting fit is not one huge life changing decision! It's not! It is a series of thousands of mini-decisions that add up to a healthy, new, fit YOU!
Have a great week and people DON'T BE STRANGERS!
Steve
No Gym, No Problem!
I'm staying at a ski resort near Pittsburgh for the weekend for a gig and realised that I left all my clothes, and my netbook with my workouts at home! UGH! So what to do? I took basically a rest day Saturday and wasn't about to take another one today.
On the way to the gig, we stopped at walmart and I bought a pair of cheap shorts and that's all I needed.
9am Sunday I rolled out of bed and headed down to the sand volleyball courts since I would be working out barefoot! Here's the routine:
I have a HIIT Interval timer on my droid. Most pda phones have one you can download for free, or if not, pick one up from ebay called GymBoss - its amazing and worth the $20 or so I paid for mine :)
Every move is 50 seconds of all out effort and 10 seconds of rest to get set for the next move.
1: Run w/High Knees
2: Suicide Hops (squat palms on ground, hop right, then jump back to plank, then back to deep squat, hop left and repeat)
3: 8 Plank Runs/3 Moving Push-Ups (in plank, run switching feet, then do a push-up, move one step to your right, and do another, then another)
4: Step Back Lunges with Knee raise (make sure to really use your core here)
5: High Plank/Low Plank (5 sec each)
6: Lying Bike to Boat (10 bicycle crunches/5 sec boat)
7: Jack Combo (5 each: jacks, sumo jacks, x jacks) (sumo jacks: get in deep squat with palms on ground, then jump up, hands together overhead and feet together, legs straight)
8: Deep Belt Kicks (deep squat, then stand with front kick and side kick)
9: Floor Switch Kicks (in table pose, switch feet kicking one high while the other is down, switch quickly)
10: Pedals to Plank (4 Pedals, jump to plank) (pedals are Superstar lunges)
I repeated this with a 1 min break between sets 3 times. It was rough but fun. Enjoy!
On the way to the gig, we stopped at walmart and I bought a pair of cheap shorts and that's all I needed.
9am Sunday I rolled out of bed and headed down to the sand volleyball courts since I would be working out barefoot! Here's the routine:
I have a HIIT Interval timer on my droid. Most pda phones have one you can download for free, or if not, pick one up from ebay called GymBoss - its amazing and worth the $20 or so I paid for mine :)
Every move is 50 seconds of all out effort and 10 seconds of rest to get set for the next move.
1: Run w/High Knees
2: Suicide Hops (squat palms on ground, hop right, then jump back to plank, then back to deep squat, hop left and repeat)
3: 8 Plank Runs/3 Moving Push-Ups (in plank, run switching feet, then do a push-up, move one step to your right, and do another, then another)
4: Step Back Lunges with Knee raise (make sure to really use your core here)
5: High Plank/Low Plank (5 sec each)
6: Lying Bike to Boat (10 bicycle crunches/5 sec boat)
7: Jack Combo (5 each: jacks, sumo jacks, x jacks) (sumo jacks: get in deep squat with palms on ground, then jump up, hands together overhead and feet together, legs straight)
8: Deep Belt Kicks (deep squat, then stand with front kick and side kick)
9: Floor Switch Kicks (in table pose, switch feet kicking one high while the other is down, switch quickly)
10: Pedals to Plank (4 Pedals, jump to plank) (pedals are Superstar lunges)
I repeated this with a 1 min break between sets 3 times. It was rough but fun. Enjoy!
Friday, August 13, 2010
Turning 3 Meals into 6
I had a question regarding how to eat 5-6 times a day instead of just 3. Here's how I explained the way I learned to do this.
I would cook a normal meal, but just divide it up into halves. For example:
Breakfast: Egg White Omelet + Fruit Cup, but have the fruit up 3 hours later.
Lunch: Whole Wheat Turkey Sandwich and Salad - save the salad till later
Dinner: Fish and a Yam - Save the Yam.
Here's a typical day for me eating according to Beachbody's 40% Protein / 40% Carbs / 20% Fat guidelines.
9am: Egg White Omelet w/Veggies
11am: Protein Shake (whey protein)
2pm: Chicken Breasts
4:30pm: Salad w/Almonds and Olive Oil Dressing
7pm: Fish
9pm: Shakeology
Depending on portion sizes, that comes out to a pretty round 40/40/20 plan.
I would cook a normal meal, but just divide it up into halves. For example:
Breakfast: Egg White Omelet + Fruit Cup, but have the fruit up 3 hours later.
Lunch: Whole Wheat Turkey Sandwich and Salad - save the salad till later
Dinner: Fish and a Yam - Save the Yam.
Here's a typical day for me eating according to Beachbody's 40% Protein / 40% Carbs / 20% Fat guidelines.
9am: Egg White Omelet w/Veggies
11am: Protein Shake (whey protein)
2pm: Chicken Breasts
4:30pm: Salad w/Almonds and Olive Oil Dressing
7pm: Fish
9pm: Shakeology
Depending on portion sizes, that comes out to a pretty round 40/40/20 plan.
Thursday, August 12, 2010
Clean Eating Challenge
21 Days is all I'm asking of both you and myself.
In a simple and short 21 day period, you can rip up your belly fat and get unbelievably lean by cleaning up your nutrition 100% and hitting 10 workouts a week. That's 7 regular workouts and 3 ab/core routines.
August 16-September 5th
Who wants to get in amazing shape by then? By simply drawing a line in the sand for 21 days, you will lose weight, add muscle, and best of all, establish a habit of clean living that will last longer than this 3 week challenge.
My upline coach, Barbie Decker does these on Facebook from time to time and the results people have are amazing.
Here's the catch. No cheating. None. It's time to draw a line in the sand. No more. Here are the rules. If it's too intense, then continue going at the 80/20 pace you're at now. Nothing will set you on fire like a 21 day streak though.
Workouts: 7 a week, following either a program or a set schedule. There is no *walking* outside here :) This is my schedule.
Monday: P90X Chest/Back, Abs
Tuesday: FIT CLUB cardio
Wednesday: OoO Diamond Delts, OoO Just Arms
Thursday: P90X Yoga X, Yoga Abs
Friday: OoO Plyo/Legs + Back
Saturday: FIT CLUB cardio, Abs
Sunday: X Stretch
----------------------------
PART I of II:
RULES OF ENGAGEMENT:
1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.
If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days.
2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOT a CHEAT DAY.
3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this 20 DAY PERIOD. That means, Out of the 20 days during which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.
NO ALCOHOL DURING CHALLENGE PERIOD. YUP!
4. You MUST report daily for the preceding day to me. You may use Facebook, Email, Texts, Gtalks, Comment on my blog or any of the other 5982734523508 ways to get in contact with me. Feel free to post comments, questions, struggles, triumphs here. :) We're in this together! www.KnightFit.com
http://www.facebook.com/stevemcknighttpt
5. You have until Tuesday morning to take your measurements AND pictures. You don't have to post them, but you do have to take them. A lot of times you won't lose pounds, but your body will change. Don't miss that event!
THE PRIZE: A NEW FIT YOU!
Are you ready?
PART II of II:
EATING CLEAN DEFINED:
EATING CLEAN RULES:
RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.
Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.
RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.
A few people have asked me if I eat very low calories. For the record, I eat about 1800 to 2400 calories per day these days!
RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced. The Primal Lifestyle is a little different from this - you may follow it as well.
If you need a meal plan, email me or ask your coach. If you are BB Club Member, you can print one out. It's up to you to substitute foods from Michi's Ladder.
RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have frozen yogurt for a snack. Top 2 tiers. Period.
To See Michi's Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you'll find it there.
If you are not a FREE BeachBody community member, go to www.beachbodycoach.com/stevemcknight FREE to join so you can have access to Michi's Ladder. I will also become your free coach.
NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!
Are you ready?
Bring it!
Steve
ps. Thank you to Barbie Decker for this great idea. I borrowed heavily from her rules and edited them slightly to adjust for some Primal ideas.
**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******
As many of you know, I've been living a Primal Blueprint nutrition lifestyle for many months now, and it works for me. Thus, there are a couple things that Beachbody allows that I personally don't. I think the recovery shake is great for you - but it's just too high carbs for me. For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be Shakeology or another kind of meal replacement.
In a simple and short 21 day period, you can rip up your belly fat and get unbelievably lean by cleaning up your nutrition 100% and hitting 10 workouts a week. That's 7 regular workouts and 3 ab/core routines.
August 16-September 5th
Who wants to get in amazing shape by then? By simply drawing a line in the sand for 21 days, you will lose weight, add muscle, and best of all, establish a habit of clean living that will last longer than this 3 week challenge.
My upline coach, Barbie Decker does these on Facebook from time to time and the results people have are amazing.
Here's the catch. No cheating. None. It's time to draw a line in the sand. No more. Here are the rules. If it's too intense, then continue going at the 80/20 pace you're at now. Nothing will set you on fire like a 21 day streak though.
Workouts: 7 a week, following either a program or a set schedule. There is no *walking* outside here :) This is my schedule.
Monday: P90X Chest/Back, Abs
Tuesday: FIT CLUB cardio
Wednesday: OoO Diamond Delts, OoO Just Arms
Thursday: P90X Yoga X, Yoga Abs
Friday: OoO Plyo/Legs + Back
Saturday: FIT CLUB cardio, Abs
Sunday: X Stretch
----------------------------
PART I of II:
RULES OF ENGAGEMENT:
1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.
If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days.
2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOT a CHEAT DAY.
3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this 20 DAY PERIOD. That means, Out of the 20 days during which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.
NO ALCOHOL DURING CHALLENGE PERIOD. YUP!
4. You MUST report daily for the preceding day to me. You may use Facebook, Email, Texts, Gtalks, Comment on my blog or any of the other 5982734523508 ways to get in contact with me. Feel free to post comments, questions, struggles, triumphs here. :) We're in this together! www.KnightFit.com
http://www.facebook.com/stevemcknighttpt
5. You have until Tuesday morning to take your measurements AND pictures. You don't have to post them, but you do have to take them. A lot of times you won't lose pounds, but your body will change. Don't miss that event!
THE PRIZE: A NEW FIT YOU!
Are you ready?
PART II of II:
EATING CLEAN DEFINED:
EATING CLEAN RULES:
RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.
Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.
RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.
A few people have asked me if I eat very low calories. For the record, I eat about 1800 to 2400 calories per day these days!
RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced. The Primal Lifestyle is a little different from this - you may follow it as well.
If you need a meal plan, email me or ask your coach. If you are BB Club Member, you can print one out. It's up to you to substitute foods from Michi's Ladder.
RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have frozen yogurt for a snack. Top 2 tiers. Period.
To See Michi's Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you'll find it there.
If you are not a FREE BeachBody community member, go to www.beachbodycoach.com/stevemcknight FREE to join so you can have access to Michi's Ladder. I will also become your free coach.
NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!
Are you ready?
Bring it!
Steve
ps. Thank you to Barbie Decker for this great idea. I borrowed heavily from her rules and edited them slightly to adjust for some Primal ideas.
**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******
As many of you know, I've been living a Primal Blueprint nutrition lifestyle for many months now, and it works for me. Thus, there are a couple things that Beachbody allows that I personally don't. I think the recovery shake is great for you - but it's just too high carbs for me. For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be Shakeology or another kind of meal replacement.
Wednesday, August 11, 2010
Monday, August 9, 2010
Super Hero Quiz
OK, I just barely missed my goal. Maybe with another 90 days of P90X...
Your results:
You are The Flash
Click here to take the Superhero Personality Quiz
Your results:
You are The Flash
|
Fast, athletic and flirtatious.  |
Click here to take the Superhero Personality Quiz
Sunday, August 8, 2010
Tuesday, August 3, 2010
Low-carb diet beats low-fat on 'good' cholesterol
Both diets found to be equally effective in helping people lose weight
NEW YORK — Over the long term, a low-carb diet works just as well as a low-fat diet at taking off the pounds — and it might be better for your heart, new research suggests.
The latest test is one of the longest to compare the approaches. At the end of two years, average weight loss was the same for both — about 15 pounds or 7 percent.
The key difference was in HDL, or good cholesterol: a 23 percent increase from low-carb dieting compared to a 12 percent improvement from low-fat, said Gary Foster, director of Temple University's Center for Obesity Research and Education, who led the federally funded study. He said the low-carb boost is the kind one might get from medicines that improve HDL. "For a diet, that's pretty impressive," Foster said.
The findings, published in Tuesday's Annals of Internal Medicine, are based on a study of 307 adults, two-thirds of them women. Participants were obese but didn't have cholesterol problems or diabetes.
Half followed a low-carb diet modeled after the Atkins' plan and half went on a low-calorie, low-fat diet. All attended group sessions to help them change bad eating habits, get more active and stick to their diets. The volunteers had periodic checks of their weight, blood, bone density and body composition. After two years, there was no major differences between diet groups, except in good cholesterol. Why the low-carb diet had a bigger effect on good cholesterol isn't known, the researchers said.
The study's strengths include its size, length and its multiple locations — Denver, Philadelphia and St. Louis, said Dr. William Yancy, of the Durham VA Medical Center in North Carolina. "These are results we should have a lot of confidence in," said Yancy, who has done similar diet research but was not involved in the study.
Foster, the study leader, said dieters should be less concerned about which diet to use, and focus on finding the support or technique — like writing down what they eat — that keeps them on track.
"It doesn't make a difference for weight loss how you get there," he said.
With the current obesity epidemic, more than one way is needed to attack the problem, Yancy said.
"Both of these are options. These diets work," he said.
Monday, August 2, 2010
Sunday, August 1, 2010
Weekly Coach Check-In 2010-08-01
Hey KnightFit Team!
Another week has passed already - I feel like I just sat down to write last week's check in! This week, I finally got back to some weight workouts thankfully! I missed it and was happy to lift some iron! Here was the schedule for this past week for me (week 5 of 12 no repeat workouts!)
Monday: Upper Body Blaster w/Joe
Tue: Fit Club One on One Core Cardio Intervals, P90X Ab Ripper X
Wed: One on One Diamond Delts
Thu: P90X Plyo w/Joe and Scott (who might be joining our team as a Los Vegas Coach!!)
Fri: P90X Chest/Back + Biceps tossed in between each Back and Chest move, Insanity Cardio Abs
Sat: Fit Club Turbo Fire HIIT 30
Sun: One on One Plyo/Legs w/Emily, Run 2 miles hills w/Emily and Mike
The week felt so good, I can't wait to see what next week brings! I know that I'm working out again with Joe tomorrow and Dave on Wednesday. If you guys don't have anyone in your lives who you can workout with, odds are you actually do, but just don't know it! When I first started working out, I sort of kept it a big secret that I was trying to get my health together. I've touched on this before in a blog I believe, but when I really deeply look at my reasons for keeping my workouts on the downlow, I honestly believe it was because I was predicting failure and my inevitable slide back into my old life.
After a year or so, I finally started talking about it more and more to my friends. At first, they would just listen, and not say much, but then soon, they started asking questions. This is when it all changed. They didn't tease me or bust my balls like I expected, I realized that, actually, they were admiring my dedication! WOW! When I first saw this dramatic shift in my friends, that's when I started asking them to workout with me.
At first, no one would, but then slowly, I found one guy (a new coach on our team, Juan) who wanted to work out, then another, then another, and soon, I had a rotation of 5-8 guys and girls who would workout with me, if I pestered them enough. This is one time when peer pressure is a good thing! Sure you might feel like you're pushing them - but hell! You are pushing them to have a better life and be healthier. After they give in and join you once, they'll be back! I have yet to have one person only workout with me once! They always come back for more!
Getting fit and healthy is so difficult alone. Ask your parents, aunts, uncles, children, husband, girlfriend, dog, neighbor, hell.... randomly post it on facebook!!!! This has probably gotten more people to workout with me than anything else actually!
Speaking of which - if we're not facebook friends - PLEASE FRIEND ME!!!!!!
www.facebook.com/stevemcknighttpt
OK, moving on!
At KnightFit, I didn't even realize it, but I had comments turned off on some posts! I don't know why that happened, but it's fixed now. I designed that site not only to give the whole team a place to go to read some new and (hopefully) inspiring stuff, but also, for us to come together as a group and deeply commit to getting in the very best shape of our lives. No matter what program you are currently on, or what your goal is (weight loss, maintenance or muscle gain) the key is to stick with it! I would love so much to see your comments about how life is going!
Here is an excerpt of an email I received just a little bit ago. It really moved me and I want to share it with you. I won't name the person, but she just ordered P90X and is doing a routine that I wrote out until P90X comes.
"i have printed out the routine that you gave me earlier and put it on my refrigerator...no excuses !!! i will see that everyday and more importantly i will see it everyday before i pull out a meal choice out of my refrigerator. thanks for believing in me"
Just hearing the sheer determination and force of will in her voice (through the typing) I was so completely moved that what we are doing here really, truly matters. It's important! We're saving lives, maybe your own, or maybe the person who's going to watch you transform your life and follow you down that path. It's amazing work, and an amazing life!
Steve
Another week has passed already - I feel like I just sat down to write last week's check in! This week, I finally got back to some weight workouts thankfully! I missed it and was happy to lift some iron! Here was the schedule for this past week for me (week 5 of 12 no repeat workouts!)
Monday: Upper Body Blaster w/Joe
Tue: Fit Club One on One Core Cardio Intervals, P90X Ab Ripper X
Wed: One on One Diamond Delts
Thu: P90X Plyo w/Joe and Scott (who might be joining our team as a Los Vegas Coach!!)
Fri: P90X Chest/Back + Biceps tossed in between each Back and Chest move, Insanity Cardio Abs
Sat: Fit Club Turbo Fire HIIT 30
Sun: One on One Plyo/Legs w/Emily, Run 2 miles hills w/Emily and Mike
The week felt so good, I can't wait to see what next week brings! I know that I'm working out again with Joe tomorrow and Dave on Wednesday. If you guys don't have anyone in your lives who you can workout with, odds are you actually do, but just don't know it! When I first started working out, I sort of kept it a big secret that I was trying to get my health together. I've touched on this before in a blog I believe, but when I really deeply look at my reasons for keeping my workouts on the downlow, I honestly believe it was because I was predicting failure and my inevitable slide back into my old life.
After a year or so, I finally started talking about it more and more to my friends. At first, they would just listen, and not say much, but then soon, they started asking questions. This is when it all changed. They didn't tease me or bust my balls like I expected, I realized that, actually, they were admiring my dedication! WOW! When I first saw this dramatic shift in my friends, that's when I started asking them to workout with me.
At first, no one would, but then slowly, I found one guy (a new coach on our team, Juan) who wanted to work out, then another, then another, and soon, I had a rotation of 5-8 guys and girls who would workout with me, if I pestered them enough. This is one time when peer pressure is a good thing! Sure you might feel like you're pushing them - but hell! You are pushing them to have a better life and be healthier. After they give in and join you once, they'll be back! I have yet to have one person only workout with me once! They always come back for more!
Getting fit and healthy is so difficult alone. Ask your parents, aunts, uncles, children, husband, girlfriend, dog, neighbor, hell.... randomly post it on facebook!!!! This has probably gotten more people to workout with me than anything else actually!
Speaking of which - if we're not facebook friends - PLEASE FRIEND ME!!!!!!
www.facebook.com/stevemcknighttpt
OK, moving on!
At KnightFit, I didn't even realize it, but I had comments turned off on some posts! I don't know why that happened, but it's fixed now. I designed that site not only to give the whole team a place to go to read some new and (hopefully) inspiring stuff, but also, for us to come together as a group and deeply commit to getting in the very best shape of our lives. No matter what program you are currently on, or what your goal is (weight loss, maintenance or muscle gain) the key is to stick with it! I would love so much to see your comments about how life is going!
Here is an excerpt of an email I received just a little bit ago. It really moved me and I want to share it with you. I won't name the person, but she just ordered P90X and is doing a routine that I wrote out until P90X comes.
"i have printed out the routine that you gave me earlier and put it on my refrigerator...no excuses !!! i will see that everyday and more importantly i will see it everyday before i pull out a meal choice out of my refrigerator. thanks for believing in me"
Just hearing the sheer determination and force of will in her voice (through the typing) I was so completely moved that what we are doing here really, truly matters. It's important! We're saving lives, maybe your own, or maybe the person who's going to watch you transform your life and follow you down that path. It's amazing work, and an amazing life!
Steve
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