Monthly Archives: January 2020

Fitness Prep

Proper Fitness Prep begins long before pushing the play button and getting your body going. Without good Fitness prep and good goal setting, you may never reach your Fitness goals.

Tracking Progress

Its important to measure where you start and track progress to hold yourself accountable. That means having your before and after pictures as well as taking your measurements already. Goals are the first start to fitness prep and it can be as easy as planning where you want to be based upon where you already are. After that, getting your goal’s together and finding a program that is best fit for you is how to start getting things into gear. If you need advice on how to make good realistic, measurable goals go to my post about quadrant goals.

For more in-depth tracking, make sure you put a starting entry into our weight tracker to log your starting, and target weight. This tool allows you to also see how many calories to eat at each meal. What macros to eat at each meal, etc.

Going over the Program

Before starting a fitness program, its important to review the videos ahead of time. Some of them involve moves or routines that will be new, trying to figure them out in the moment can cause frustration or kill motivation for finishing the workout. Similarly, knowing the reps, sets, weights, and rest periods will ensure you can keep up with the workouts. In addition, go over the guide to your program. It will list the List the Equipment needed for your program. That will ensure you have everything you need to get started on the right track!

Clean

Make sure that your workout area is clean! Imagine in the middle of your workout you trip over a shoe, topple over and cause an unnecessary injury. That will only delay your goals and progress. In addition, Clean and prep the kitchen because when it comes to getting results, it consists of 20% workout, and 80% diet! In other words, It’s important to have a nice clean workout area and a clean kitchen so you can remain organized and stay on track of your program. Check out our Nutritional post and ensure you are eating healthy all the time.

Hydrate

Proper hydration is key to maintaining good workout performance. If you’re dehydrated as little as two percent, your workout performance can suffer. In addition, if you’re dehydrated five percent, experts suggest that your power output can be reduced by 30 percent. And it’s not just performance: Exercising while dehydrated can result in dizziness and cramps, ruining the exercise experience entirely.

You may not even realize you’re in need of a drink. By the time you are thirsty, you are already beginning to dehydrate! But chugging a giant bottle before you exercise isn’t the best solution either. Working out with a full stomach can make you sluggish or cramp more easily. Its recommended by the American College of Sports Medicine to drink 20oz of water before you start. 

If your concerned about the quantity of water you are drinking, check out our post about Proper Hydration!

Pre-Workout Meal

Eating before your workout is important to keep you fueled during exercise, and able to push your workouts to the limit. Keep in mind that not just any foods will be good for a pre workout. Fatty or greasy foods can upset your stomach and make you sluggish when it comes time to get to work.

If you are short on time or like me, workout in the morning, you should still eat something. Theres no need to force down an entire meal, just opt for a snack. Usually a BEACHBAR 30 minutes or so works great for me.

Gather Supplements

There are multiple types of supplements that anyone can take, check out our Supplement post to find out which are best for you. Ensure that all your supplements are on hand and ready to be taken when needed. Halfway through your workout is not a good time to be hunting down Hydrate from the back of your pantry. Others are most beneficial to be taken at certain times. Pre-workout 30 minutes before or Recovery within 30 minutes. Knowing when and having supplements available can work in tandem with your workouts to help achieve an ideal body. 

Your Quadrant Goals

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Help Choosing Workouts – All types

When looking at different workouts, it can be overwhelming to determine which one is the best fit for you. If you would like to lessen the hassle of choosing, take a look at our Total Solution Approach and see if the package is right for you!

Continue reading if you would like to figure out which workout is right for you.

Time

The first thing to determine is how much time you have to dedicate to fitness. There is quite a variety of length within the Beachbody Library. For Instance:

10 Minutes – Short workouts that can help create and build habits. Some examples include: 10 Minute Trainer, Controlled Stretch and Unstress.

30 Minutes – Mid length workouts that can create foundations of fitness and strength. Some examples include: Power Half Hour, P90x3 and Country Heat.

1 Hour – Longer workouts that can enable you to break through plateaus and reach new fitness highs. Some Examples include: P90x, P90x2, Barre Blend. *Most of the workouts on Beachbody can be completed within 1 hour, even while pausing.

Knowing how much free time you have can help you be realistic about your SMART goals.

Time can also refer to program length, and not just duration. For Instance:

1 week – Programs designed to get you moving and establishing skills. Some Examples include: Clean Week, Shawn Week

1 Month – Short-term programs that help cement habits. Some examples include: 21 Day Fix, Let’s Get up.

2 Months – Medium-term programs that aim to build upon foundations. Some Examples include Insanity, LIIFT 4, Piyo

3 Months – Long-term programs that can push past plateaus and help achieve greater heights. Most of the programs can be completed within 90 days.

If your timeframe is limited, consider one of the shorter programs initially. Then you can build upon your skills and knowledge when selecting the next program.

Intensity

The nest step to determine what workouts are best would be to figure out the intensity of program within the time limits you have. Some examples are:

Light – Light workouts will stretch and improve flex ability. Some Examples include: 3 Week Yoga Retreat and Tai Cheng

Moderate – Moderate workouts will engage your muscles and help burn calories. Some Examples include: , Let’s Get Up!, Brazil Butt Lift and Piyo

Heavy – Heavy workouts are aimed at building muscle. They include: Body Beast, P90X, Insanity and Master and Chisel

Choose the intensity thats right for you based on previous workout experience and whats been beneficial in the past.

Workout Type

Now that we have a time and intensity to our workouts, we can determine what equipment we have or want to help achieve our goals.

Stretching – These workouts allow you to rest, recover and prevent injury. They Include: Tai Cheng

Bodyweight – These programs use Bodyweight as the major resistance, perhaps with some minor weights thrown in. Some Examples Include: P90x, and Power 90.

Weights – These programs utilize heavy weights in addition to some bodyweight exercises. Examples include – Hammer and Chisel and Body beast

We are here to assist you with help choosing your workouts that best fits your lifestyle, and allows you to maintain that lifestyle, with the convenience of one of the programs we offer.

First, we need to understand a few things about you:

What is your goal?

How busy you are?

What does your schedule consist of?

What has worked for you in the past?

From these answers we are able to window a set of workouts, and nutritional products to get you to accomplish those goals. We then narrow that window down to help with choosing workouts that you find appealing and FUN!! We recommend checking out all the programs offered at Beachbody On Demand.

help choose your own workouts

It allows you to not only get the program you are looking for but a variety of others that are beneficial to your health as well. Yoga incorporated into my training to help with mobility and neuromuscular connection.

Don’t forget to checkout our tutorial on how to download workouts on the fly when traveling, or working away from home at https://fitunion.com/downloading-workouts-using-the-app/

choose workouts
chose workouts

Nutrition

Every program when chosen, usually has some sort of nutrition program or guideline. Beachbody offers 3 programs that are “stand alone” programs. Stand alone program is are separate nutritional programs that can be executed aside from the workout program.

Portion Fix

https://www.beachbodyondemand.com/programs/ultimate-portion-fix/start-here?referringRepID=Sorry. No data found!

Ultimate Portion Fix is the expansion of one of the most successful weight-loss programs ever. In addition, it comes with portion-control containers that take the guesswork and emotions out of eating perfectly sized meals. Taking portion control to the next level with more information and more recipes to fine tune your Nutrition. Even if you’ve been using containers for years, this 30-day program can set you up for a lifetime of success.

Portion fix Nutrition

How to use Portion Fix

There are a lot of Videos, from the link above, that you can utilize to customize and tailor the program to specific needs. Lets go through Step-by-step how to calculate and Use the Ultimate Portion Fix.

  • First thing you want to do is Calculate your Caloric Baseline and Maintenance Calories.

I Have filled in the Example Below

  • Next, You want to Adjust Depending on your goals.

  • In This case, I want to Build Muscle So I take  2270 From the calculation and find my Meal Plan. Then Bump one up to increase calories.

In our Example I would select and Follow “Portion Plan E”

  • The plan details out how many and of what color containers to fill and eat through the day. Simplifying the guesswork of macronutrients and allowing me to focus on Fitness!

2B Mindset

https://www.beachbodyondemand.com/programs/2b-mindset/start-here?referringRepID=Sorry. No data found!

I personally think we all love eating. For instance, after a good workout I tend to be craving my favorite foods, snacks, etc.. You’ll still be able to eat the things you love, go out to parties, eat at restaurants. Above all, This program teaches you what you should eat and why. There is NO measuring, NO counting calories, and NO cutting food groups. The 2B Mindset doesn’t “tell” you what you should eat. Instead, it helps you learn what you should eat and why.

2B Mindset Nutrition

  • 2B Mindset includes a technique called Plate It! There is nothing to weigh or measure, just use the ratios provided for each of your meals.

Here is a Lunch Plate It! example.

  • Also Included in the 2B mindset are fridge and pantry recommendations. 

  • Planning and prepping meals ahead of time is easy with the worksheets provided

  • Eating out doesn’t have to B stressful. The 2B Mindset has suggestions for all types of cuisine to stay on track!

Ultimate Reset

https://www.teambeachbody.com/shop/us/b/nutrition-programs/ultimatereset?ICID=TBB_PROGRAMLINK_LEARNMORE_ULTIMATERESET?referringRepID=Sorry. No data found!

This is a 21-day process that is a cleanse and weight-loss program. Eliminate certain foods and toxins from your diet, clean up your system, relaxing the nervous system, removing coffee, and providing antioxidant support for the immune system. Its not easy but you’ll learn how to shop, eat, and think healthy! You can follow Jeff on his journey using The Ultimate Reset.

Ultimate Reset Nutrition

Shakeology

https://www.teambeachbody.com/shop/us/b/shakeology?referringRepID=Sorry. No data found!

All of the kits come with options that include Shakeology. Getting the very best essential superfoods, digestive enzymes, prebiotic, probiotics, adaptogens, fiber, antioxidants, vitamins, and minerals, all crucial to being healthy and feeling great. I personally love the Vegan Chocolate with some banana or peanut butter.

Shakeology Nutrition

Shakeology can provide energy and Nutrition for the day and/or your workouts. In addition, also provides a generous amount of protein on top of all the superfoods needed for the day, in either vegan or whey based Shakeology flavors. So get that kitchen clean and prepped for the product(s) you have ordered or the grocery list given with the program!

Zone Diet

Another good method is the Zone Diet. An easier approach to portion control. Therefore, a good beginner choice and easy to maintain.  The protein consumed for each of your 3 meals should fit in your palm. Carbs should contain fruits and veggies that are non-starchy.

Don’t forget to enter your daily log in our Weight Tracker tool!! It will help with tracking, monitoring, and guidance on how to eat to see progression for your weight loss/ gain.

Remember that if you are training and want to continue to build/maintain muscle, protein synthesis (muscle rebuild) requires you to have at least 1g of protein per pound of body weight (1:1). For example I weigh 204, I need at least 204g of protein per day to make sure I properly feed the muscle for rebuild.

So if you are using the eyeball method then I suggest you make sure that the protein chosen is very rich in protein. The eyeball method is used mostly by those who are new to dieting and want to start off slow and eventually get into the more complex dieting like, weighing/measuring all foods consumed. It is best for the body to consume all your daily nutrients through a healthy food source, but some of us are WAY too busy to make sure we are able to consume a meal or snack that is beneficial. Shakeology is a perfect source. Not only is it a great source for protein but all the superfoods our body should be ingesting.

Conclusion

Which ever method you choose is up to you. However, we strongly recommend tracking what you eat for the first few weeks of any new changes in Nutrition. Tracking helps create awareness into what you may be missing, or getting too much of.

Tracking everything you eat may sound difficult, here is where we call in some help:
MyNetDiary offers tracking and is FitUnion’s recommended method for Ensuring you meet your Nutrition goals, whatever they may be.

TBB Coach Office Overview Video
Click above to head directly to the MyNetDiary Website

If you need more information about MyNetDiary, Check out our guide @
https://fitunion.com/mynetdiary/

Ultimate Reset Day 20 Selfie

Ultimate Reset – Day #20

Introduction

Ultimate Reset – Day #20 baby!!!! One more day to go before the 2020 version of our Ultimate Reset is complete and put to bed!

These last couple days have been exciting from new weight loss, to sleeping even better, to just general well being!

Yes I’m still over Salads and fruit and some of these meals but its weird because the last couple days I’ve enjoyed them a little more than the days preceding. Why? Well I think its because the finish line is big and bright ahead of me! 

Meals

Todays Meals were a lil mix of week 2 and 3…Yes I know technically your not supposed to pull from the past as its gets cleaner and cleaner every week but were traveling back to Disney day after tomorrow so I need to get my system a lil more adjusted to some things quickly as we’ll be eating very differently later this week!

Had Fruit and Shakeology for Breakfast,  Healthy Sushi for lunch with some tuna and shrimp in it… Dinner was my favorite in Miso Soup!  Again the sushi with seafood is a ease into regularity again excelerated due to traveling Thursday!

Last Day tomorrow!  

Ultimate Reset – Day #20 Video

Ultimate Reset Day 17 Selfie

Ultimate Reset – Day #17

Introduction

Ultimate Reset – Day #17 complete and a lil more anxious, and grumpy to get to the end!

I just cant tell you how tough these last few days are! You really learn a lot about yourself and how strong you can be when you have to get thru something tough to get a reward in the end!

I’ve always known I’ve had an addiction to food, I mean whether we admit it or not we all do. The thing I’ve been working on over the last decade is making that addiction a healthier version than before I found my health, fitness, and beachbody!

Meals

Todays meals consisted of Shakeology for Breakfast, Salad for Lunch, and we had more Miso Soup for dinner. Perfect on supplements, and now another day put to bed…..

Speaking of Bed……..zzzzzzzz

Ultimate Reset – Day #17 Video

Ultimate Reset Day 16 Selfie

Ultimate Reset – Day #16

Introduction

Ultimate Reset – Day #16 – I SOOOOO want to be done! Yes you read that right. I want to be done! 

No I don’t hate the reset….Quite the contrary I actually love the reset and look forward to this 21 days of goodness yearly. I actually just want to be done to get back to normal eating and normal scheduling for what I am used to. Its very common with the reset to get back to your routine! 

And no my routine after the 21 days won’t include the sugar of the holidays and the unhealthy habits and binging which also comes along with November and December eating. 😉

In essence Day 16 was very tough. I’m getting sick of Salads which always happens to be so its why I eluded yesterday that juicing comes in very handy for this big guy! 

Yep I’m sure Day 17 will be just as tough! These are the few days of the reset that most need to toughen up for…The dog days of the Ultimate Reset!

-Jeffrey

Ultimate Reset – Day #16 Video