It pays to get in Shape!

Coach Summit is just around the corner, and I can’t believe I am headed to the MGM Grand in Vegas to see the best transformations rewarded for their efforts.  I became one of the daily $500 winners in October, 2012, but the people below represent the finalist for the yearly $100,000 Grand Prize (man and woman) to be given away at Summit in June!  Amazing and inspiring stories and I hope I get to meet these people in person!

Cutting For Summer

Just a few weeks out until summer.  I have lost 8 lbs through controlled dieting over the last month.  Weighing in at 200 lbs tonight.  Really trying to keep my muscle mass while cutting so I have been doing it slow.  I will start to pick up the cardio a bit until Mid June.  I want to be in good shape for the Coach Summit at the MGM in Vegas!

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How I get my coffee with my breakfast.

Made this video for my P90x Challengers who started their P90x journey this week. I wanted to show them how I get my coffee and breakfast at the same time. So proud of the ones that made it to Kempo today! Looking forward to seeing them get their shirt at the end.   Less than 250 calories total and so much better for you than anything you would get at Starbucks!

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Body Beast Day 30 (Lean Beast)

Okay…so I started doing extra cardio and upped my protein the last few weeks of my Lean Beast round of Body Beast, and still gained a few pounds. My extra cardio included 10 to 1 sets of burpees followed by a light brisk walk on a treadmill over my lunch hour. I decided to do an extra week of Build workouts since they are longer and burn more calories and I’ll start the Bulk Phase tomorrow and start making some changes to my diet. I am weighing in at 208 lbs last night after my Build Chest workout. This brings my total weight gain to 10 lbs in just the first month. My goal is do end up between 200-205 lbs at 10% body fat by Summer.

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Body Beast Transformation Day 30

How to take your measurements for the Beachbody Challenge

strawberrySo I get the question a lot. What measurement do I need to track?  How often to I need to take them?  When you submit your results for the Beachbody Challenge you will be asked for you before and after measurements along with taking your before and after photos, so not taking your measurements may cost you from winning the challenge! But more importantly, as your body changes throughout your fitness program the number on the scale may not reflect your true transformation. But measurements don’t lie, and it can be very comforting to see progress made in your measurements when you don’t like that number on the scale! Here’s how to take and track your measurements. Be sure to take them every 30 days!
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Body Beast Results – Day 15

I am in my 2nd round of Body Beast on the Lean Beast schedule and have wrapped up my 2nd week.  Weight has stayed the same as last week hanging around 203 lbs (Up from 198 lbs) starting.  I would really like to end up at 205 at 10% body fat or lower.  So I will start doing additional cardio soon in the morning as I would rather burn the fat off than starve it off.  I will slowly make modifications to my diet and we’ll see how well I do.  Took my accountability pic tonight…and it reminded me of someone.

Bolo

Les Mills Combat Results – Lauren L

Incase anyone needed some motivation today please check out Lauren’s Les Mills Combat day 60 results! 13 lbs lost in 60 days! I met Lauren last year when I asked her to take my Body Beast Day 90 results pictures. Little did I know that earlier this year she would contact me and decide to take the Beachbody Challenge with Les Mills Combat

We first worked on her nutrition and then I placed in her a Challenge Group of rockstars doing P90x and she posted up her accountability and got the support and motivation of others going through transformations. Now she is an inspiration and a great example of how hard work can pay off! She has 60 more days until summer and she plans to continue her journey with Chalean Extreme! Well done Laruen!

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Body Beast Challenge! Day 1 (Lean Beast)

So I started with my Military Meat Head Challenge Group and weighed in at 198 lbs AFTER working out to Build Chest and Tris tonight, then took my Day 1 photos.  Since the end of my first round I have just doing my own schedule with 2 days off each week.   I pretty much followed the Bulk Schedule of Beast but in this order, Chest, Back, Legs, Off, Shoulders, Arms, Off.  Still eating like a Beast but not as tight on the diet.  I am definitely looking to see how Lean I can get on the Lean Beast schedule.  Beast Up!

Body Beast Lean Beast Day 1

How to Mark Up Body Beast Worksheets

Okay so we all have seen the work sheets for Body Beast, but how much thought have you put into writing things down?  What kinds of notation might you use that would benefit you on the next workout?  How do you handle and write down failures?  I find myself talking about worksheets a lot as they are so important to your results.  Properly writing down the worksheets let you know what to do on the current workout because you know where you have been.

Take the worksheet below posted to a Challenge Group from one my Rockstars going through Body Beast.  She has drawn boxes around all sets she improved on from the previous Build Shoulders workout.  You can also see how she handles failures in the Shoulder Press for example.  When trying for 12 reps using 12 lb dumbbells she reached failure after 7 reps, then dropped the weight to 10 lb dumbbells to finish out the last 5 reps.  Next week she may try to use the 12 lb dumbbells again and make it all the way to 12 reps, but if she doesn’t, and reaches failure at a higher rep than the 7th, she will box that set as it is an improvement.

The small incremental improvements you make will compound over time.  Boxing up your improvements will clearly show you how you are improving each week.  Do this for 90 days and watch how strong you can get on Body Beast!

 

Download Body Beast Worksheets Here!

 

Body Beast Worksheets

Body Beast Challenge Group!

I’m starting a Body Beast Challenge Group on March 11th for active duty and military veterans and their spouses! My best friend serving is serving in the Army is in Afghanistan and he will be in this group along with some of his soldiers, and we will also have the Marines represented in here as well.

If you are interested please e-mail me at robert@dedicatedrepublic.com

This will not be your ordinary challenge group as there are former drill instructors in here!  This group is not for the faint of heart…EXCUSES WILL NOT BE TOLERATED and will be answered directly by quotes from “Full Metal Jacket.”

MeatHeadChallenge

I am looking for the Nation’s finest to join me in BEASTING UP! That’s right my friends. I will post along side this group for motivation and do another full round of Body Beast!  This is just the group I need to get motivated to hit my goals this summer as my cutting phase is about to begin!

If you are Active Duty (or spouse of active duty) please ask me about the Beachbody Military Discount! It’s even better than my coach’s discount! Let’s go!