Know Sweat by The Fit Doc

Tony Horton - How I Made My Millions

2012-02-01T04:53:00.000-06:00

Tony Horton - How I Made My Millions

I first met Tony at a fitness camp in 2007. No one had heard of P90X back then. Now everyone has not only heard of it, they've done it! Amazing what can happen in the space of a few years!

Can I do Insanity while sick?

2011-12-16T12:24:00.000-06:00

Dear Doc,

Hey , heres my gig- over weight , high blood pressure, aches and pains everywhere, lost a kidney from a dissected artery at 40 , started to diet and light exercise in Oct. started restorative yoga 2 nights a week.
Just finished month 1 of Insanity after my football playin' son said its the best way and now I'm 35 lbs. lighter and going strong.
I feel a cold or something coming on and I do not want to break my stride. Tomorrow starts my recovery week in the program. If I get sick and stop will I be able to start where I left off?
I am new to Beachbody and I seem to like what it is about. My weight now is 235 which is the lightest I've been since my twentys, cool huh?
Thanks for the support,

Dave

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Way to go Dave!
Thirty-five pounds down and going- you, my friend are a rockstar! Seriously, congratulations on your commitment and your success! Studies tell us that as little as a 5% drop in bodyweight shows up as real, measurable health changes. You've already blown way past that marker!
OK, to your question. I think it really depends on how sick you get and for how long. Make sure to get as much rest as you can, and take it easy this week. If you feel up it, still do the workouts, just do them at 75%. You will still get benefit from doing it that way, won't lose your gains, and hopefully can get right back to Digging Deeper the following week.
Mainly, listen to your body.
You know, even though Insanity is a 90 day program, your healthy lifestyle needs to become just that- a lifestyle. So naturally from time to time, when you get a cold or flu, you'll have to back off. The key is not to let that derail you and set you back into old habits. When you feel better, decide to pick back up where you left off or maybe go back and re-do the last week or two of your program. There is no one answer. It really is up to you and what you think will give you the best results.
I'm really glad to hear from you and hear of your success. If you don't mind, I may pass your story on to my email list for inspiration.
Keep me informed on your progress and keep pushing play!
Kevin

Hypothyroidism and Exercise

2011-12-09T08:59:00.000-06:00

Hey FitDoc

About a year ago I was diagnosed with a slow thyroid (hypo). I noticed I started to gain weight along with all the other symptoms. I find I have to work out twice as hard and long and I normally would have in the past. Do have any tips or advice for me?
Thanx,
K.
----------
Hi K.
Hypothyroid is tough. It makes it hard to exercise when you are feeling run-down all the time. Have they started you on thyroid replacement therapy? If so, your energy level and metabolism should return towards normal again. If it is still sluggish, check with your doctor because your thyroid levels may still be a little low.
I'd say there are two other things that could help. One is to make sure to schedule your workouts - making them as much a part of your day as brushing your teeth.
The other is to make sure to do some resistance training every week to build some muscle to keep that metabolism humming as fast as possible.
I don't think Turbo Fire has any resistance days in it. So you may want to substitute 2 days a week with weights. Another option if you like, would be to try Chalean Extreme. It has a great blend of cardio and weights- and Chalene's killer motivation.
Send me an email every couple of weeks. I'll look forward to hearing how you are doing.
Good luck!

The all-new FIT TOGETHER facebook group!

2011-09-21T12:30:00.000-05:00

FIT TOGETHER!
Support is the piece that makes the whole puzzle Fit Together!

Comment on your workouts, help support others, make new friends!

Join Doc's new Facebook Group.

Getting in great shape is hard!

We start with the best intentions, but often after a few weeks, just as we start seeing results, life gets in the way. We fall off the wagon. For many of us sticking to our fitness program can be the hardest part.

The puzzle, you see, has three pieces- exercise, eating well, and support. Beachbody programs do an awesome job with the first two pieces, but even the best programs in the universe do no good sitting on the bookshelf collecting dust.

That's why I want to personally invite you to my new Facebook accountability group, Fit Together.

Fit Together provides the missing piece to complete your fitness puzzle and keep you on track! We answer questions for each other, provide accountability, and make working out fun. It is a open, caring, supportive, group. Together we all can get in the best shape of our lives.

Find the missing piece to your fitness puzzle and help others find it too.

Do your best, forget the rest, and join us!
Iinfomercial results here we come!

(Fit Together is open to all the Beachbody customers I coach, their friends, and coaches in my downline. It is NOT limited to Beachbody workouts, anything that moves you is great!

((You have to request to join and I'll approve you. I'm new to FB Groups, so there may be a glitch or two at first. Bear with me!))

By all means pass the link on to anyone might want to get fit with us!)

Beachbody: Changing Lives Across This Great Nation of Ours

2011-07-23T07:45:00.000-05:00

Yesterday a friend was telling me about his wife's network marketing company. It's a good company, but she's struggling to make it work. The products are high quality organic vitamins. Good stuff. But she's having trouble because people don't see the value in it. Why pay more when I can go to my supermarket and get vitamins? Why buy from you when I can just go to Whole Foods if I want organic.

It got me to thinking about Beachbody Coaching, and what makes us different from all the other MLM opportunities out there. People come up to me asking about products like Shakelogy and P90X all the time.

I figured it out. Team Beachbody is not offering a fad or a gadget. We are offering people the ability to change their lives through health and fitness.

We do not say it is easy. In fact it takes work. But if you make changes, put in the effort and support that with quality supplements, you will succeed. Millions of transformations now back that up.

What Team Beachbody offers is life change!!

Real, tangible life-change.

It's amazing... and that’s what makes it so different from everyone else.

You can't get that at Walmart.

Military Families can Coach for Free!

2011-07-08T21:07:00.000-05:00

Active military (or spouses) coach for FREE!

Are you active military or do you know anyone who is active military? Then you have to see (and share) this link:

Beachbody Waives All Coaching Fees as a Thank-You to our military!

E-mail me for more information.

Stand Up for Yourself!

2011-07-03T20:04:00.000-05:00

Stand for Your Life!

Stand up. Right now... You’ll thank me in a few minutes.

Since you are reading this, you probably are the kind of person who already eats well and you probably do your best to work out regularly. Great! (I’m proud of you!) You are in the top 10% when it comes to taking care of yourself.

But you still may be sabotaging your health every single day, without even knowing it!

A new health risk has been discovered, and it might just involve you!

Regardless of how much you exercise, emerging research shows that your health, and indeed your life may depend on how much you sit!!

Are You an Active Couch Potato?

Scientists call this new class of at-risk people Active Couch Potatoes! (Seriously, that’s what they are called.)

Active couch potatoes are people who work out regularly and meet all the recommended exercise guidelines, but spend a lot of time sitting on the job, at a computer, or watching TV. Is this you?

Even in healthy physically active people, a significant association was found between sedentary time and heart disease risk factors including higher waist circumference, systolic blood pressure, plasma glucose, triglycerides, and lower HDL cholesterol!

I want to emphasize that the risks of sitting time on your health appear to be independent of how much you exercise.

Sitting Kills

In a landmark study from Australia, where participants were followed for 6.5 years, high levels of TV time were associated with increased
all-cause and cardiovascular death rates!

Importantly, the risk of death was dose-related. For every hour people watched TV, the cardiovascular death risk went up another 20%.

The people who watched the most TV (4 hours per day or more) had an 80% higher risk of cardiac death compared to those watching the least TV (<2 hours/day).

It seems the more you sit, the faster you die!

A recent study from the United States examined sedentary behaviors in a 21 year follow-up of over 7,000 men. Those who reported spending more than 10 hours per week sitting in automobiles had an 82% greater risk of dying from cardiovascular disease.

Take Breaks From Sitting

Luckily the solution is easy. Stand up. Standing, even though it is not terribly active, still involves contraction of postural muscles which
kicks your metabolism back into gear.

Studies show that interrupting your sedenary time even for short (1 minute) breaks to stand up, stretch, or walk is enough to reverse the toxic
effects of sitting. In fact, one study showed that people that took frequent breaks from being sedentary had waists that were 6 cm smaller
than the non-breakers!

So even if you have to sit a lot during your day, you can take back your health by taking regular short breaks form being sedentary.

‘Nuff said. You may take your seat now.

Drinking Shakeology is Doing Good (in so many ways)

2011-05-28T13:21:00.000-05:00

Here’s a little story for you, and a great way to help others while helping yourself.
(The photos are from my trip to Ecuador in 1997)

After amazing medical trips to help people in Ecuador and Nepal a few years back, my life was forever changed, and I came home with two important realizations:

First was an amazement at how these people were so impoverished, yet so proud and generous. They had so little, yet would gladly offer it all to host us- literal strangers.

And second, I knew that if I ever had children I wanted to take them there to show them how fortunate we are. We all really hit the lottery by being born in the US and Canada!

I remember vividly, while riding a bus in Ecuador from our hospital to a coastal town for some weekend R&R, looking out the window and thinking about my situation at home. I was considering buying a downtown loft condo and wondering, “should I put in hardwood floors or should I do polished concrete?”

Just then, we passed a 1-room thatched hut on the side of the road. The woman who lived there stood in the doorway sweeping her floor, if you could call it that... because there really was no floor. She just swept the dirt.

It was like the lady just whacked me over the head with a hundred broomsticks!

If my biggest problem was deciding what type of floor to put in a new condo... geez, what am I worried about? At least I have a stinking floor!!

What does this have to do with Beachbody or fitness?

I love Shakeology, and I started drinking it every day because I’ve researched the ingredients and was amazed by the health benefits I found. That was enough for me.

Now, learning more about HOW it is made makes me want to use it even more. Shakeology is fair trade on steroids!

I think you’ll like this video. It follows ingredient hunter Daren Olien on his quest for the best ingredients possible, and introduces you to some of the people Shakeology helps. Because every bag literally supports hundreds of farmers and working people from developing countries around the world.

Being healthy never felt so good.

To your health,

Kevin

P.S. If you try it, make sure to order on Home Direct (HD) to get free shipping, a Shakeology shaker cup, and 2 bonus Shakeology workouts.

P.P.S. To make it even easier to try Shakeology I have a special offer for you. For every new Shakeology Home-Direct (HD) order before the end of June, I’ll send you a Free One-on-One with Tony Horton workout! (A 15 dollar value)

P.P.P.S. Let’s make it even better. Any new order before the end of May will get you 2 One on One DVD’s in addition to the regular bonuses. That’s an additional 30 dollar value. Plus, if you don’t like Shakeology, send the empty bag back within 30 days for a full refund (but keep the workouts as a gift!) There’s nothing to lose.

(Special offers are for new Home-direct orders only. Customers only. Sorry, coaches are out of this one.)

Dig my signature? Get your own at MyeSig.com

Keeping Up with the Kids!

2011-05-05T13:01:00.000-05:00

Doc’s Coach Check-in May 2011

Keeping up with the kids!

You just got your DVD’s. This time you really mean it!

You are ready for a commitment, you got rid of the junk food in the house, and could barely sleep the night before you started your new program.

But man, it was tough keeping up. You did your best, and paid the price the next day!!

“I never knew sitting down could cause so much pain.” And “stairs - just became a torture chamber!” Sound familiar?

All that is OK (as long as you didn’t hurt yourself), but there is another way!

Shawn T tells us to Dig Deeper. Tony Horton asks you to Bring It! But when you are just starting out, that may be asking a lot.

Keeping up with the cast of Power 90, P90X, Turbo-fire, or Insanity is TOUGH! Don’t expect to do it right away.

It will come with time. You’ll get better, faster, and stronger every week. But don’t be afraid to MODIFY your moves or hit pause if you need to.

The most important thing you can do to get incredible results is be consistent with your movement and your eating. Intensity is important, too. But when you are starting out, an intense workout may mean marching in place. You need to be okay with that and just keep doing what you can. They say 80% of life is showing up. In fitness it is more like 95%!

Whether you are looking for better health, for weight loss, or to get ripped, it never happens over night.

Enjoy the process, modify if you need to and stick with it!

Do these simple things and you’ll be keeping up with “the kids” before you know it.

Keep pushing play,

Dr. Kevin

Mailbag: How should you email me?

2011-01-14T13:09:00.000-06:00

Doc's Beachbody Coaching Mailbag:

From John C:

Hope all is well with the new little one. My workouts have gone very well. Worked out everyday since 5th. Today was shoulders and Arms and ARX went up 5lbs on most and upped reps on the rest will be hating life in the morning but that, that does not kill us only makes us really sore. Thanks for being my coach and I hope to chat or talk to you more in the future.

Hey JC

"that does not kill us only makes us really sore" I love it- I may have to borrow that line. (With credits to you of course.)

Glad your workouts are going well.

As far as how much to email, daily, weekly, or monthly is all great. Really whatever fits into your schedule and best keeps you (and me) accountable.

I doubled up yesterday with a full-body resistance day in the am and then Brazilian Jiu-Jitsu class in the evening. I'm still just a beginner, so the class was basically learning moves, and not too much of a workout. But it still was a lot of fun.

Today I plan on some cardio- probably cardio X.

Make sure you log then all into WOWY. I think I mentioned, I'm giving away Tony Horton's new exercise book, "Bring It" to any of my coachees or coaches who logs more WOWY workouts than me for January.

Later,

Kevin

Kevin J. Kane, MD
Independent Beachbody Star-Diamond Coach
www.TheFitDoc.com

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SHAKEOLOGY
The Healthiest Chocolate You'll Ever Drink

Sweat for Stuff 2011

2010-12-24T12:57:00.001-06:00

It's that time again... Resolution time. The time when we all make plans to lose weight and get fit. "This year will be the year that I lose 20 pounds! "

Most of the time we start off strong for the first week or two, then get right back into old habits by the end of January. Sound familiar?

Not this year! This year will different. This year I want to help you keep your resolution for the full 12 months! (Just think how amazing you'll look and feel after 12 months of working out with me and and eating right. The difference will be incredible!!)

You may know about my recent contest I called "Win Doc's Stuff" where I challenged you to workout more than me. If you did, I sent you a cool prize - like a free workout DVD or a P90X hat.

The idea was to give both you and me an incentive to stay consistent with out workouts.

It was so much fun that I've decided to run the contest for all of 2011! This year I'm changing the name to Sweating for Stuff! (Pretty catchy, huh?!)

If you beat me by logging more workouts in to the WOWY Supergym for the month, you get a prize. It's that easy.
If you don't beat me, you've still worked hard, gotten more fit, and lost weight. So it is a win-win for you. You have nothing to lose but the flab!

It's a great incentive for me to workout more, too. I coach over 1,200 Team Beachbody customers. If tons of people beat me I'll have to give out so many prizes I'll go broke!!

So it forces me stay consistent with my own fitness program as well. This way, we both end up sticking to our fitness programs. We can push each other. And together we'll look and feel fabulous all year long!

I can't wait. 2011 is the year you will look like a rockstar!

January's Prize:
Bring It! The New book by Tony Horton.

Here are the official rules:

1. No purchase necessary.
2. Must have an account at TeamBeachbody.com and have me, Kevin Kane aka TheFitDoc as your assigned Team Beachbody coach. Can be either a Club Account or a Free Account. or must be a coach with me as your personally sponsoring coach.
3. Any workout counts. Of course as a Beachbody coach, I highly recommend Beachbody workouts like P90X, Insanity, Ten-minute Trainer, or any of the others. But jogging, yoga, swimming, or any physical activity you do to improve your health will count. (Sorry, running to the fridge won't cut it!)
4. Log workouts into WOWY that day. Workouts must be logged into your calendar at the WOWY gym each day on the day of the workout (preferably before your workout). This will give you a blue line in your calendar. Going back and entering previous workouts is not allowed. Only blue lines count. To log in go to teambeachbody.com > Get Fit > WOWY Supergym.

5. How to win. If you have more blue lines than me on your WOWY calendar month, you'll win that month's prize. You must send a screenshot with of your WOWY calendar for that month demonstrating more supergym workouts completed (blue lines) than I had for that same month. Send images to Kevin@TheFitDoc.com. Images must be received no later than the 7th of the following month to qualify.

6. Check your progress. You can look at my WOWY calendar anytime by going to TeamBeachbody.com > Connect > My Coach, then click 'View My Calendar' on the right hand side of my profile. Or go to my profile directly here: http://teambeachbody.com/thefitdoc

7. Don't be greedy. No more than 3 monthly prizes will be awarded to any one individual for the calendar year 2011. (Even if you beat me 12 times, you will only get 3 prizes. Sorry, Superman, I have to have to set some limits!)
8. It's my game. I make the rules. Rules subject to change from time to time as I see fit. If I change them, I'll announce it prior to the rule taking effect.
9. Don't sue me. By playing the game you agree not to sue me for any reason related to this game, or anything else under the sun, really. I'm doing this as a service to and out of appreciation for my customers and coaches. It is all about having fun and getting in shape. If someone gets sue-happy, it will wreck it for the whole class. Don't be that guy. Thanks.
10. Good luck and have fun!

Sweat for Stuff 2011

2010-12-24T12:57:00.000-06:00

2010-11-27T15:08:00.000-06:00

Are you going to win my stuff this month?

2010-11-27T13:49:00.000-06:00

How have your workouts been going this month? Are you logging them into the WOWY Super-gym? If you have more Blue lines on your calendar for the month of November, you win a free One-on-One with Tony Horton DVD! (Must have me as your Beachbody coach to qualify or be a coach with me as your sponsor).

I've been doing P90X this month. Below is my workout calendar so far:

As you can see, I have done 17 SuperGym workouts so far - with 3 days left in the month. If you have more than me by the end of the month, send me your screenshot to prove it, and win!

If I beat you this month, don't worry, there will also be chances to win in December and January, so keep pushing play!

~Kevin

TheFitDoc
Team Beachbody Star-diamond coach

Win Doc's Stuff

2010-11-07T07:37:00.000-06:00

Most excellent reader- I'm asking for your help with something. I tend to fall off the wagon sometimes. (Yes, even coaches do!)

So I decided to start a fun game to keep me in line- and you are going to love it.

Starting in November, log all your workouts into WOWY. At the end of the month, if you have more daily workouts logged in (blue lines on your WOWY calendar, then you win. Prizes for November winners will be a free One-on-One with Tony Horton DVD.

I'll continue the contest on December and January with all new prizes.

So make sure to log all your workouts Into the WOWY Online Super-Gym at TeamBeachbody.com. If you send me a screenshot showing more workout in November than I have, you win!

You must have me as your personal Team Beachbody coach to qualify (Click here to sign up for FREE), or be a Team Beachbody coach yourself with me as your sponsoring coach (also free to signup until Jan 1st, 2011 and you get a 25% discount on Beachobdy Products!).

Email me if you have any questions.

~ Kevin

Kevin Kane, MD
Beachbody Start-diamond Coach

Good news for your sugar: Shakeology

2010-10-16T17:13:00.000-05:00

Just yesterday a guy I met at the airport asked me about Shakeology in people with diabetes. I often get asked about Shakeology and blood sugar- both in people with diabetes and others who are just looking to stabilize their blood sugar and prevent big swings.

Shakeology scored 24 on the glycemic index scale. That put it midway between broccoli and apples, only about 1/4th the blood sugar response of a baked potato, and earned Shakeology Low-Glycemic food certification. it is why Shakeology makes you feel satisfied without that awful, energy sucking, blah feeling you get with a sugar rush.

Of course, if you have diabetes, especially type one, you know that you should check with your doctor about Shakeology. If any of my readers with diabetes have a Shakeology story to share, I'd love to hear it and share it on the blog. Email me at Kevin@TheFitDoc.com

For more about why eating low glycemic index foods like Shakeology is critical for your health, click the video below.

Lack of Sleep: A Dieter's Worst Nightmare

2010-10-08T10:12:00.000-05:00

Is sleep-loss sabotaging your weight-loss?

Lack of sleep appears to sabotage the effectiveness of dieting, according to new research published in the Annals of Internal Medicine.
The hormonal changes that happen with lack of sleep mess with your diet in a ways that are far worse than you think.

It is not so much you lose less weight when you diet sleep deprived, it appears you lose the wrong kind of weight. Insomnia can lead to losing 4 times more muscle than fat! And muscle is one of the main drivers of your metabolism! So less sleep means less fat loss and slowing metabolism.

Plus, the hormone changes that occur make you more hungry if you lose sleep.

Less fat loss, slower metabolism, and more hunger. Lack of sleep is a dieter's worst nightmare.

Here are the specifics:

The study looked at sleep deprivation and whether it affected the amount and composition of weight lost when dieting, hunger levels, and levels of certain weight and metabolism related hormones.

Researchers randomized 10 overweight adults to 2 weeks of dieting with normal sleep (8.5 hours/night) or 2 weeks of dieting with 5.5 hours per night of sleep.

Reduced sleep decreased the proportion of weight lost as fat by 55%.
-Sleepers lost 1.4 kg of fat, insomniacs lost 0.6 kg of fat.

It also increased the amount of fat free tissue loss (muscle) by 60%!
-Sleepers lost 1.5 kg of muscle, and insomniacs lost 2.4 kg of muscle!

So in this study, dieters who were sleep deprived lost 400% more muscle than fat!

Less sleep led to higher ghrelin levels (the hunger hormone) and increased feelings of hunger.

"Among other hormonal effects, we found that sleep restriction caused an increase in ghrelin levels in the blood. Ghrelin is a hormone that has been shown to reduce energy expenditure, stimulate hunger and food intake, promote retention of fat, and increase glucose production in the body. This could explain why sleep-deprived participants also reported feeling hungrier during the study," senior study author Plamen Penev, MD, PhD, University of Chicago, said in a statement.

It also lowered resting metabolic rate and epinephrine concentration (a fat burning, metabolism revving hormone).

The main limits to the study were the very small sample size and short duration of the study.

"These results highlight the importance of adequate sleep for maintenance of fat-free body mass when dieting to lose weight," according to Dr. Penev.
In an accompanying editorial, Shahrad Taheri, MBBS, PhD, University of Birmingham, United Kingdom, and Emmanuel Mignot, MD, PhD, Stanford Sleep Medicine Center in California, agree that adequate sleep might be an important factor in successful weight loss and suggest sleep might be part of a lifestyle package that has traditionally focused on diet and exercise.

Dr. Taheri and Dr. Mignot conclude that replicating the findings from this study in clinical trials is "a critical next step in addressing important questions about sleep and body weight."

The study was funded by the National Institutes of Health.
Ann Intern Med. 2010;153:435-441, 475-476.

So get out there, push play, then go take a nap!

-

Who's behind the P90X craze?

2010-10-07T09:50:00.000-05:00

Several you you hard working, sweaty people have asked me about the company behind the fitness DVD's.

Here's the scoop!

Beachbody was founded in 1998 by Jon Congden and Carl Daikeler as a direct sales company making fitness infomercials. Their first product I believe was called Great Body Guaranteed. It was followed up with Slim in 6, and Power 90 - the precursor of P90X.

Jon and Carl realized a few things that led them to expanding their business model.

1. The saw that selling videos is easy, but people push play and get results was tougher. Even the world's greatest video on the shelf collecting dust didn't work!
2. Their customers getting the best results were the ones actively engaged not only with the products, but also on the Team Beachbody message board community. This was around 2005/2006- pre-facebook ;-)
3. They themselves got the best fitness results when they were financially involved. When they started the company they had to get fit to show that the products worked.

So they decided to get people involved and give them a financial stake in the business by opening up a network marketing opportunity within Beachbody.

In 2007, Team Beachbody, the first MLM opportunity focused on holistic fitness and weight loss was born. "By putting the rewards for living a healthy lifestyle into the hands of the people who have the most to gain by getting healthy, Team Beachbody added the first scalable financial incentive to the obesity problem, which has reached epic proportions." (200 million Americans obese or overweight)

Now they are the best selling fitness program company in America. They have 260 employees, and 35,000 independent distributors called 'Coaches' throughout the US. Beachbody still continues it's own direct sales efforts with over $100 million spent annually on advertising and sales of $319 million in 2009.

Current best selling products include P90X, Shakeology (health shake), Insanity, Turbo Jam, Turbo Fire, Ten-Minute Trainer, and Hip-hop Abs.

Now towel off. If you have any other questions about the company, as always, I can be reached at kevin@thefitdoc.com

Keep Pushing Play,

Kevin

Eating Healthy for Life

2010-09-28T05:58:00.000-05:00

Hi Doc,
I have a problem with getting started. My son and I both need to lose alot of weight over a 100 lbs each. But I don't like the recipes for those low carb or calorie diets some of that food we just can't eat. So I don't know what to change our life styles around and cook healthy to make a difference. The Shakeology mix you sent me was great but I can only use the mix as a meal replacement for one or two meals. I needs some help to learn how to cook healthy and be able to have food that we can eat. We don't like oatmeal or eggs for breakfast. We don't like turkey. Stuff like that. Doc can you help us?
B.

HI

Sure I can help. Together we'll figure this out for you two.

I'd like you to start out by recording our food intake for a day, then send it to me. It is a good way to start looking for changes.

I have a few questions and suggestions for you already, though:

Which workout program do you use? How many workouts per week have you been getting in?

Most of them have a recommended meal plan. Have you tried any of the recipes in it?

What do you normally have for breakfast? Do you like cereal? I suggest shredded wheat for breakfast (regular, not frosted) because it has no added sugar and is high in fiber. This means it will stick with you and it will not raise your blood sugar too much.

The problem with shredded wheat is that it tastes boring. To get around that, top it off with a scoop of chocolate or vanilla protein powder, and/or a banana or berries.

Keep drinking Shakeology as a lunch-time meal replacement.

Then we just have to come up with healthy snacks and healthy dinners that you guys can stomach.

You might want to check out is "Clean Eating" magazine. It is full of healthy choices, that are not too diety, but will still help you lose weight. The pictures in there look fantastic! It is super source of good ideas to help you learn to cook healthy.

And don't worry about taking it all off overnight. It took you a while to put the weight on, so it will probably take a while getting it off. What we really are looking for is lifestyle change- that you can adopt and live with long-term. That is the best way to keep the weight off.

To your success,

-Doc

Kevin J. Kane, MD
Independent Beachbody Star-Diamond Coach
www.TheFitDoc.com

Balloon Chest

2010-09-18T15:45:00.000-05:00

Whew! I just finished P90X Chest and Back- the mother of all P90X workouts! I have not done it for a while, but since I got my new XtremeFit workout tracker, I decided to give it a go.

Three thoughts as I type here with shaky arms:

1. I'm gonna be sore! Newbies, take it easy your first few weeks. Give your body time to adjust. It is a lot of reps. I'm going to feel it in 24 hours!

2. Hit pause when you need to. Tony and the folks will be there. I hit pause after the second round of Heavy Pants when I puked a little bit in my mouth. :-)

3. C&B blows your chest up like balloons!

New Round of P90X!

2010-09-16T16:14:00.000-05:00

I am officially getting ripped for summer! I just started a new round of P90X. The soreness is not as bad as I remember it. I'm wondering if it is because I changed my diet this time. In the P90X nutrition plan, it calls for a low-carb diet for the first 30 days. (Phase 1). For the first 30 days, I'm only allowed one 220-calorie serving of carbs. If I had my usual cereal in the morning, that would be all the carbs I get all day.

So, I decided to drink Shakeology every morning. I load it up with extra peanut butter, whey protein, creatine, and a banana. That gives me a big, healthy start to my day that is super high in protein and veggies, but low in carbs.

I can't say for sure, but since my soreness is less on the shakeology plan, it might be the difference. I know that proanthrocyanins, have been shown in some studies to lessen soreness after workouts, and Shakeology is packed with them. So maybe that is the reason.

In any case, I'm all in for my P90X round. Why don't you join us?! We have a super active P90X support thread at the TeamBeachbody.com called R2R (Regular to Ripped)! Everyone is welcome.

Tony's Rant of the Day

2010-08-11T17:25:00.000-05:00

Weight-loss success story, awesome Beachbody Coach, and friend of mine, Jodi Myers sent me this motivational rant from Tony Horton. I hope you like it!

Doing the Right Thing—For the Right Reasons
By Tony Horton, creator of P90X®

We have become the United States of Quick Fixes.

Why are we so addicted to shortcuts, tricks, and magic potions? Far
too many people in this country live in some kind of wannabe
fantasyland. We're trying to keep up with the Joneses without working
as hard as they do. This bigger, badder, and faster world doesn't give
us an opportunity to stop and look at real and authentic ways to
achieve greatness.

How many people have you talked to about P90X® who, when they find out
they have to exercise and eat right say, "Forget it!" There are
millions of people in this country who have absolutely no clue that
you have to work hard, take risks, and be willing to fail over and
over again to earn what's worth having. Hard work, risk, and failure .
. . "Forget it!"

This is a very sad commentary that reveals what we've become in this
country. We have the best of the best in the U.S. of A., but we hold
the record for the highest percentage of fat people. Why do we reach
for drugs, alcohol, sex, food, lies, blame, anger, hate, guilt, and
self-pity far more often than power, courage, discipline, forgiveness,
wisdom, and self-reliance? We've become a bunch of crybabies, filled
with excuses, blaming everyone else for our problems!

The freedoms and conveniences we now enjoy were fought for by men and
women who didn't think twice when it came to working hard, taking
risks, and failing over and over again. This generation's selfish,
lethargic, "woe-is-me" mentality is creating a country filled with
folks who live in a constant state of quiet desperation. Our ancestors
worked very hard to create a world with less stress and strife. So why
are we more stressed out than ever?

The pendulum has swung way too far in the wrong direction. It's time
to stop all the bitching and moaning and wanting, and the just wishing
and hoping and dreaming things will change. We need to start living in
the real world and begin to take some responsibility for what goes on
in our lives. It's time to start exploring and searching and devoting
and sharing and growing and working for what you want in this world.

It's really a matter of right and wrong. We know the difference
between the two, but we still fail to behave in ways that allow us to
be great human beings.

Right Wrong
Work out Don't work out
Eat healthy Eat junk
Fail and try again Fail and quit
Persevere Blow it off
Forgive yourself Blame others
Listen Complain
Be kind Be right (all the time)
Find out what you love Ignore your greatness

This is a short list, but I think you get the point.

The list on the right will lead you down the road of endless
short-lived pleasures that result in lifelong pain, fear, and sadness.
The list on the left (which can be hard at first) will open you up to
a world filled with happiness, joy, and fulfillment.

You might want to ask yourself how history will see you after you're
gone. If you don't like the answer today, then it might be time to do
the right thing.

Peace,
Tony H.

Beachbody Coaching Milestones

2010-08-11T17:14:00.000-05:00

The Beachbody Coaching Business is full of milestones. One of my favorites is the first time you open up your online office and see a new coach beneath you- a coach that you did not sponsor. The first time that happens is magic- it tells you about the potential that networking business has. It makes you realize that, "holy buckets, this stuff is real!" Because as you know, if you are Emerald or above, even if you didn't personally sponsor the new coach you will still benefit. Any volume that the new coach generates will count toward your weekly bonuses. It makes the idea of logarithmic growth real for you.

At first it happens rarely, then occasionally. Then it starts to snowball.

I remember at the first Beachbody Coach Summit when one of the top coaches got up on stage and told us that since the night before when he checked into the hotel, his downline had grown by 4 coaches. FOUR COACHES in one day! Incredible! His business kept building while he was sitting at the hotel listening to speakers, working out, and shooting the breeze with friends. How cool is that!

Well right now I want to personally thank all of you who have been working and building your businesses with me over the past few years. I have recently reached a new milestone. And it is all because of my awesome team.

For the past several weeks, 50 coaches per week have been added to my downline!

I don't say this at all to brag. Heaven knows it is due the hard work of my team. I have been taking it easy this summer.

But that is exactly the point. After a long period of consistent hard work, my business has taken on a life of its own. I still need to both support my coaches and recruit new ones - and I will continue to do so. But I am at the point where I can coast for a few months and my business keeps growing!

When I finish coasting and start to pedal again, my business will move faster than ever.

I tell this story because I know there are ups and downs in the networking business. I have seen it in my downline leaders and other top coaches that I have watched for several years now. This business is not get-rich-quick. It grows one customer and one coach at a time. But the power of compounding over time that we have in Beachbody is truly the eighth wonder of the world.

I am seeing it in my own business. And I know beyond a shadow of a doubt that it can happen for you, too.

If you are a current coach, check out your back office for all kinds of new corporate training and webinars- like last Mondays recorded call on using social media. Beachbody is really stepping up their training this summer.

Whether current coach or just thinking about it, if at all possible, attend a LIVE training event. Nothing compares to the energy and ideas you will come away with from a live event.

Live events this month are in:
Lincoln, NE
Nashville
Columbus
Irvine, CA
Indianapolis
Decatur,IL
Naperville, IL
Washington, DC
Phoenix
Miami (with Tony Horton)
Las Vegas

Keep Pushing Play, and keep putting yourself out there as a healthy positive force in the world.

To your success,

-Doc

PS If you are not yet a coach and want more info, shoot me an email- kevin@thefitdoc.com. I'll show you how to get started right.

Kevin J. Kane, MD TheFitDoc.com The Healthiest Chocolate You'll Ever Drink

Coach Q and A: Low carb or low fat diets for p90x or Insanity

2010-08-07T11:49:00.001-05:00

As a Beachbody Coach, I'm often asked questions about P90X or other programs. JC sent me a couple of questions about the Insanity workout program, but I'm sharing the answer with you because it applies to any fitness program you choose.

JC-
The low carb diets tend to help people lose weight more quickly. But they are hard to stick with. Balanced low-fat diets catch up at about 6 months, and by the end of a year, there is no difference in weight loss between low carb and low fat diets.

So I'd recommend starting with the low carb diet for a jump-start. Then if you want to transition to the Balanced slim-down plan after a month or so, that would be reasonable. If you find you don't have enough energy and are dragging through your day, then switch to the balanced diet sooner. If you still find yourself dragging, then up your calorie consumption by about 200 per day.

Other issues:

It sounds like you have thought a little bit about why you want to get back in shape. I you to think about it more specifically. You want to be healthy for your family. Why? Maybe it is to set a good, helathy example for your kids to learn form. Maybe to better keep up with and play with them as they grow. Maybe to live long and healthy so you can help your kis with THEIR kids someday. Whatever it is, keep asking yourself why to get to the root, emotional reason. Then write it all down longhand. Studies have shown that this helps people stick with goals.

When you figure it out, make sure your family and friends ore on board. You'll be making a lifestyle change and sometimes loved ones have an hard time with that. Let them know why it is important to you and ask for their support.

Also, use peer pressure to your advantage! Consider telling everyone what you are dooing and tell them you'll be giving them updates every 30 days. This is uncomfortable, but if you do it, it woll be very powerful. When you think about a bowl of ice cream, you'll remember that you have to update everyone next week, and it can give you a great extra push to make the right decisions!

Lastly, don't forget to take your before pictures and measurements. You don't need to show anyone, but trust me, you'll want them once you start to lose weight! They are a great motivator and a great way to see your progress. You'll be super proud to show them off when you are back to you college weight!! But you anly get one chance to take a before picture.

Let's keep in touch. I'd like to hear from you once a week with how many workouts you got in and how your eating plan and wieght loss is going.

I've seen tons of success stories over the last few years with Beachbody. I want you to be the next one! With your background- you have been an elite athlete before so I know you are not afraid of hard work or discipline- you will succeed.

Gotta run

Kevin
Star-Diamond Team Beachbody Coach

Q&A: Low Carb and Getting Started with Insanity

2010-08-07T11:49:00.000-05:00