Day 193 - Plateau

"I'm eating at a large calorie deficit and exercising really hard, yet the scale isn't moving. What gives?"

Plateau, huh? When most people begin a new workout routine, many of them begin to see some pretty good advancements in their muscle strength, cardiovascular strength, and of course, dropping some weight right away.

Once you start to get a few weeks into your new workout schedule, that is when you begin to plateau. Ninety-nine percent of the time, it's one of two things. If you're not dropping pounds, yet your inches are changing for the positive, odds are you are actually losing fat but also gaining muscle. That's what's balancing out the scale.

I know it's a frustrating situation, but if you've been looking in the mirror or putting on clothes, you've probably noticed that you're looking better and your clothes are fitting better, so it's not all bad.

Another possible reason for plateauing could also be undereating, which can force your body into starvation mode. Our early ancestors (who hunted and gathered) didn't have access to grocery stores, Burger King's or McDonalds'. Because of this, people sometimes had to go for days with little or no food. Evolution would tell us that people who survived these times of famine were the people who, well, survived these times of famine so these bodily mechanisms are now programmed into our DNA. In order to do this, their bodies adapted by slowing down their metabolisms and holding onto emergency fuel supplies (aka "fat") during lean times. This is starvation mode.

Finally, I will discuss the idea of "muscle confusion". The idea behind this concept (which has been around for many years) is that you want to be continually changing your workout plan to keep things fresh and exciting. Every few weeks, you are going to want to change up your usual plan somehow. If, for a few weeks you run on the treadmill, do some bicep curls, a few pushups, etc. Shakes things up, try a stairclimber or an elliptical for your cardio. Instead of pushups, try a bench press, etc. Also, change the order in which you do things. If you used to always do a chest and back routine on a Monday, switch it up to a Friday. The idea is that you want to keep your body constantly guessing. The more variety you keep in your fitness, the more you challenge it, and the less likely your body will become accustomed to repetitive actions. The more you do something, the easier it becomes, so why not change things up?

Just like with everything though, everyone is different. Some people come out of the gate on a new exercise/diet regimen and see results fast and plateau later. Some people plateau at first, then see results after a few weeks. The key thing here is to stick with your plan even through tough times like a plateau!

Diet and fitness should become a full-time job for you for the rest of your life. Plateaus will come and go, and that is normal. But when they do hit, it takes a dedicated person to realize and understand the plateau, and then do something to change their course to continually challenge themselves.

Quote of the day:
"Happiness is not a state to arrive at, but a manner of traveling."

~ Margaret Lee Runbeck

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Day 192 - Artificial Sweeteners and Obesity?

This is not the first time artificial sweeteners have been linked to obesity, although this is the first time I have come across a study with a direct correlation like this.

In the past, I have seen studies that have concluded that artificial sweeteners increase the risk of obesity in individuals due to the natural processes of the human body. Let me explain.

When someone consumes something that is sweet, there are a number of 'triggers' that are orchestrated in the human body. One of the first signals to the brain comes from tasting something sweet in your mouth. When the brain recognizes the fact that something sweet is being consumed, it signals to the pancreas to be ready for an insulin dose to meet the sugar coming to the digestive system.

Unfortunately, when eating something with artificial sweeteners in it, the insulin spike becomes pointless, as it has no sugar to locate in the food that has been consumed, which, ironically enough, causes a blood sugar dip. When the brain notices a dip in blood sugar, it turns on the sugar cravings.

Yes, that's right, it is theorized that by consuming artificial sweeteners, all you are doing is tricking your body into thinking that it wants more sweets! Needless to say, this can cause a vicious cycle of craving more and more sugar. That has been the subject of study in the past, and has been shown to increase the risk of obesity as individuals who consume artificial sweeteners (AS) tend to consume more calories.

This study, on the other hand, took a look at similar diets in lab rats. When comparing diets on a calorie by calorie basis, the study found that the lab rats who consumed artificial sweeteners had a higher weight gain. The authors speculate that the weight gain is caused by decreased energy expenditure and water retention, which is interesting and telling on its own.

In my opinion, you are almost always better off eating regular, energy-filled sugar. Why? Because it actually serves a purpose - energy! As this study explains, the lab rats that consumed AS, had lower energy expenditure, yet still consumed similar amounts of calories. You should always try and limit your sugar consumption to that which is needed for your activity level, but at least go for the stuff that tastes good AND gives you a jolt of energy. Stay away from that other stuff that just tricks you into wanting more...

Quote of the day:
"If opportunity does not knock, build a door."
~ Milton Berle

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Day 191 - World's Toughest Mudder Equipment/Gear

Equipment (all prices are in Canadian Dollars):

VibraFive Finger "Flow" Shoes = $72
Humboldt SQ 3mm Gloves = $20
Pelican m 2130 Mini Flasher = $12
Petzl "Tikka Plus" 70 Lumens Headlamp = $37
BARE 5mm Sport Full Wetsuit = $249.95
BARE Elastek Coldwater hood = $59.95
Total = $509.52 (including 13% tax)

Quote of the day:
"The start is what stops most people."
~ Don Shula

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Day 190 - World's Toughest Mudder Training Week 5

Quote of the day:
"I realized early on that success was tied to not giving up. Most people in this business gave up and went on to other things. If you simply didn’t give up, you would outlast the people who came in on the bus with you."

~ Harrison Ford
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Day 189 - Motivation Saturday

I don't think I have shown this video on Motivation Saturday before. It is a longer video than what I usually post, but definitely worth a watch! Go out and own the day!

Quote of the day:
“The trouble with not having a goal is that you can spend your life running up and down the field and never score.”

~ Bill Copeland
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Day 188 - Tyler Robbins Fitness/Team Fitness for Life Weekly Newsletter

Here is a copy of my weekly newsletter that went out to all of my team members this week. If you haven't joined my team yet but would like to, go here.

Hey Everybody!

I hope your health and fitness journey is either taking shape, or continuing to work for you. If not, what are you waiting for? There is no time like the present to get yourself focused on a clear goal that you want and should aim to achieve!

My training has been up and down this week. For those of you following me on Facebook, you saw my post earlier this week about tweaking my back. I had surgery in 2004 (at the age of 20) for a herniated L5-S1 disc in my back, so I am no stranger to back problems. Fortunately for me, I use that as fuel and motivation to stay active so that I can keep my back as functional and health as possible for as long as I can. Sure, I have back spasms or tweaks here and there, but because of my activity level and core strength, I am able to bounce back rather quickly. I hurt my back sometime on Sunday, I was pretty much down for the count all day Monday, but back at it yesterday (Tuesday) with a great 14km run. I am just over 3 weeks until World's Toughest Mudder! I am definitely excited to compete!

Some things to note this week:

1. Don't be afraid of posting in the "Team Fitness for Life" message board thread early. Although everyone should be gearing up to start our Challenge towards the end of this year/beginning of 2013, you can still hop on and message back and forth amongst each other, so that we can start to get PUMPED for the upcoming Challenge. Feel free to use this message thread to ask any questions you may have leading up to the Challenge.

2. I am expecting my first ever bag of Shakeology to arrive either today (Wednesday) or tomorrow (Thursday). I will fully admit that I have been skeptical of this product in the past, but after doing some in-depth research on it, I have decided to give it a shot. Being a Coach has helped that decision as well, as I save 25% off each bag I purchase. With the Coach discount, Shakeology ends up being $3 per day! Pretty remarkable considering it could/can be used as a meal replacement shake with a TON of benefits. I will be drinking Shakeology for the next 30 days (and potentially beyond) and reporting back to YOU on how I am feeling, and if I notice any changes. It will be interesting to take Shakeology for the next few weeks leading up to World's Toughest Mudder as well, seeing how much it helps my training, or more importantly, my recovery!

3. A friendly reminder that there are just 8 days left to enter my contest for a chance to win a FREE copy of Asylum 2. If you are receiving this e-mail, then you are entered already, but that does not mean that you can't still refer a friend or family member to get bonus entries into the contest. I have had a few referrals already, so there are a select few who have bonus entries, increasing their chance of winning.

4. I am currently in the process of creating a basic "Coach Guide" to help those who are interested in Beachbody Coaching, or are just getting started out with Coaching understand the basics, but also the best pieces of advice to get your business up and running quickly. If there are any topics/questions you would like to see covered in this guide, let me know. Even if you aren't a Coach right now, this guide may be of use to you as you can learn a thing or two about Coaching that you may or may not have known before. If you would like a copy of this guide, let me know!

5. I will be trying to set aside some time every Monday evening (7-8pm EST) to chat with all of YOU. This past week I ended up having a great Google Hangout with Brent from Oregon. We talked for a good 40 mins or so on all sorts of health and fitness-related topics. If this is something that interests you, keep an eye/ear out on Mondays as I will be announcing it on my Facebook page when I am available. (You need a Google+ account, a webcam, and a microphone. E-mail me with any questions you may have regarding this).

I think that is all for this week. I hope everyone is staying active and leading a healthy lifestyle, not only for yourselves, but for those around you. By leading by example, you really don't realize how much of a positive effect you have on those looking to get healthy themselves, so keep it up! Talk to you all soon,

Quote of the day:
"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face."

~ Eleanor Roosevelt
Check out my new Website: tylerrobbinsfitness.com



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Day 187 - Shakeology First Tasting

Quote of the day:
"Do or Do Not. There is no try."

~ Yoda
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Day 186 - Beachbody Challenge Pack Promotion

​Hey folks, I just wanted to share some interesting news that I heard today from Beachbody. It turns out, Beachbody is putting on a MAJOR push to increase the size of their call centre in anticipation of increased sales in the coming months. Some of you may already know, but in case you don't, let me explain what that means to all of you.

Every Beachbody customer is assigned to a Team Beachbody Coach (unless they select one for themselves). With this expected surge in sales, Beachbody is pushing to also increase the number of Team Beachbody Coaches to handle the increased customer demand. In case you didn't know, Beachbody has a Customer Leads program that is available to all "Emerald" or higher ranked coaches. That means that they literally give customers to their coaches, in order for their coaches to help motivate and inspire new customers that come on board!​

​So, how is Beachbody recruiting more coaches? Challenge Packs are one tool (of many) that you can not only use to get yourself healthy, but to also become a Coach, and inspire others to join your team. Remember, you are a walking, talking advertisement, so in order to really spread the word about how great Beachbody is, you will want to be a shining example.

​Currently, Beachbody is holding a Challenge Pack Promotion. This promotion is for those of you who are currently on the fence about becoming a Beachbody Coach. If you are currently a regular customer, and wish to remain as a customer, that is fine, jump down to the bottom of the page to the section titled "Challenge Group" as I would still love to help you stay motivated and connected heading into the New Year.

If, however, you wish to learn more about the Challenge Pack Promotion, here is what it is all about;​

​From now, until the end of 2012, if you purchase a Challenge Pack, you have the option of upgrading to "Coach" status - for free!

What is a Challenge Pack? A Challenge Pack combines the 2 facets of a healthy lifestyle - diet AND exercise. You get one of Beachbody's home workout programs, along with a ​month's supply of Shakeology.

What savings are you looking at? Well, it varies by program (Challenge Pack list is below), but let me use P90X as an example.​ Shakeology has a retail price of around $119.85. A month's worth of Shakeology has a retail price of $119.95. When these two are combined in the P90X Challenge Pack, you pay just $205 - a savings of around $35.

​Having said all of that, by purchasing a Challenge Pack by the end of 2012, your Coach enrolment fee ($39.95) is waived. That brings your total savings up to nearly $75!

​Oh yeah, and one more thing. If you sign me up as your Coach by the end of October, your name is entered in a contest for a chance to win one FREE copy of Shaun T's Insanity: The Asylum Volume 2.

Q: What is involved after I sign up as a Coach?​
​A: You will need to continue to pay the $15.95 monthly Coach fees. Not only that, but by purchasing a Challenge Pack, you are enrolled in Shakeology Home Direct. This means that you will be billed, and shipped a 30-day supply of Shakeology, every 30 days at the Coach-discounted price of $89.96 (25% off). If you wish to purchase Shakeology on Home Direct, your savings will pay for the monthly Coach Fees on their own!

​​Challenge Packs Available:
​(​E-mail me for further details regarding each Challenge Pack)

Body Beast Challenge Pack​ $220
​Ultimate Reset Challenge Pack $305
​LES MILLS PUMP Challenge Pack $245
​Tai Cheng Challenge Pack $205
​P90X Challenge Pack $205
​P90X2 Challenge Pack $205
​10 Minute Trainer Challenge Pack $180
​Power 90 Challenge Pack $160
​Insanity Challenge Pack $205
​Asylum Volume 1 Challenge Pack $180
​​Hip Hop Abs Challenge Pack $160
​TurboFire Challenge Pack $205
​Turbo Jam Challenge Pack $160
​ChaLEAN Extreme Challenge Pack $180
​Brazil Butt Lift Challenge Pack $160
​Brazil Butt Lift Master Series Challenge Pack $160
​RevAbs Challenge Pack $180
​Slim in 6 Challenge Pack $160
​Body Gospel Challenge Pack $180
​
​Challenge Group
​
​​I am starting a Challenge Group at the end of 2012/beginning of 2013 with the goal of starting the New Year with the most momentum possible, and for some of you, actually following through with a New Year's Resolution that you can stick with! I have started amessage board thread where a group of us can band together, and motivate and inspire each other to stick with each of our desired programs. Even if you don't wish to become a Coach at this time (or ever), I still want you to join us in making 2013 everyone's best year yet!

​E-mail me with any questions/comments/concerns you may have.

Quote of the day:
"You’ve got to do your own growing, no matter how tall your grandfather was."

~ Irish proverb
Check out my new Website: tylerrobbinsfitness.com



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Day 185 - Resistance Training

Resistance, or weight training should be an integral part of any well-rounded fitness plan. Men and women have a lot to benefit from resistance training.

I know a lot of women are either afraid to train with weights or are not sure where to begin, but even simple exercises with weight can be highly beneficial. I recommend either a personal trainer or even doing some individual research to learn how to strength train properly to maximize your exercising benefits.

The truth of the matter is that many women are afraid of "bulking up" and shy away from too much strength training. Unfortunately, this is a long standing myth that prevents many women from improving their overall health. Most women lack the needed testosterone to get "bulky" so working with weights has more of a toning and strengthening effect on them. There are a myriad of other benefits that are accomplished through regular strength training that I will list below.

Keep that metabolism firing - Resistance routines help build muscle tissue. The more muscle mass you have, and the more efficient each of those muscles are, the more calories you burn on a day to day basis. Muscles are constantly burning calories, even when you sleep so many studies have proven that a resistance routine increases your metabolism for up to 24 hours after a workout. That means you will be burning more calories even when you are watching television or sleeping!

Prevent the effects of aging - As we age, our bodies are constantly deteriorating. This is a "use it or lose it" mentality that is imprinted in our genes. The body feels that it should cut away excess materials if they are not being used. Unfortunately for a lot of people, this makes them more prone to injury such as fractures and sprains not to mention an increased risk of arthritis and osteoporosis. Strength training has been proven to increase bone density, ligament and muscle strength, etc. The more of your muscles you move and use, the longer they will stick around to help your body stay healthy!

Diabetes prevention - Muscles actually also help your body improve its insulin sensitivity so you can ward off diabetes as you age as well.

Posture - A well-rounded strength training program also improves your posture which can help ward off structural pain such as back pain or tense/tight joints.

Keep Your Balance - A major risk facing us as we age is our decline in balance and coordination. As we age, it is natural for our bodies to become less nimble and more prone to falls. This is a leading cause of injury for seniors. By practicing strength training, you will be increasing your body's balance and coordination, helping you long into the later years of life.

Men don't usually need motivation to hit the weights as that is what they generally head for first when they enter a gym. If anything they need to improve their overall fitness with other aspects of fitness such as yoga, flexibility and cardiovascular exercises. Women on the other hand tend to shy away from weights as they are either unsure of what to do with them, or they are afraid of getting too muscular. A personal trainer can help design a program that will help round out your physical fitness program and make you a more overall healthy individual!

Quote of the day:
"People will hate you, rate you, shake you, and break you. But how strong you stand is what makes you."

~ Unknown
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Day 184 - World's Toughest Mudder Training Week 4 (Recovery Week)

Schedule:


Week 4 of my World's Toughest Mudder Training (Recovery Week):

Day 1 - Recovery
Day 2 - Hockey
Day 3 - 8km run
Day 4 - Core Synergistics
Day 5 - Yoga
Day 6 - 8km run
Day 7 - Recovery


Quote of the day:
"Life is either a daring adventure or nothing."

~ Helen Keller
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Day 183 - Motivation

This post is to give the readers an array of ideas, tips, and tricks that I have used in the past to help motivate myself to exercise. Everybody has those days that you are in absolutely no mood to workout at all! I am not going to beat around the bush here and let on like I do not have these days, because I do. I workout first thing in the morning before I go to work, everyday, so there are those long winter nights, when I go to sleep and it is dark and I get up around 6am and it is still dark. Those morning when it is so cold and dark outside/in the house, it would be so much easier for me to shut off the alarm clock, roll over and go right back to sleep, but I persevere and force myself to get up! Here are my tips that help me get through those mornings:

1) Set your workout schedule in advance: I make my workout schedules for a few months at a time. Not only that, but I schedule something for every day. With a schedule sitting in front of me when I get up in the morning, I know exactly what workout I have for that day so there are no surprises. This way, I sort of get myself psyched up the night before, visualizing what exercises I have the next morning. Not only that, but if I have a different workout every day of the week, I know that if I miss Tuesday, I do not have time to make up for it on Wednesday, so to complete my schedule, I have to get up and do it!

2) Set your goals...: Lets be honest here, if you set your schedule that you know right off the bat is going to be too hard for yourself, you are going to become discouraged and fail. If you are just getting started, make sure you pace yourself and listen to your body. If you do 20 pushups one week, then the next week you are feeling a little bit tired and push for 23 pushups but only reach 17 pushups do not beat yourself up over it or get discouraged. The fact that you are working out and got 17 pushups is far more important than sitting on your ass and not doing anything!

3) Keep your diet in check!: Being physically active, you are really pushing your body, you are going to get fatigued and worn out if you do not fuel your body with top-notch foods. Stay away from high-sugar junk food or greasy crap that contains empty calories. You want to fuel your bodies. Race car drivers do not fuel up their vehicles with Regular Unleaded, so you should not be fueling up with junk if you are wishing for your body to perform at peak performance. Plain and simple, eat fruits, vegetables, whole grains, lean proteins and healthy fats, you decide on how to make those delicious and choke 'em down!

4) Enjoy your workout!: I know this is probably cliched but it still works. There is an old Chinese proverb that states something like, "If you enjoy your job, you never work a day in your life!" This rings true for exercise as well. If you are not enjoying your workouts then there is not a chance in hell that you are going to stick with it day after day, week after week, month after month, year after year.

Be in the moment as well. Forget all of the crap you have to do after your workout (laundry, dishes, etc.) and forget about any stress you had prior to your workout. Give yourself that hour or so every day as your time, and enjoy it while you have it!

Go find yourself something you enjoy and that you are good at. Because let's face it, if you are good at something you are much more likely to enjoy it. If you enjoy swimming, join a swim class. If you enjoy biking, go buy a bike or take a spinning class. This is not rocket science, just find something you like and do it as often as possible!

5) Don't be so cosmetic: Truly dig deep down inside your inner self and ask yourself why you exercise and eat healthy. If you have decided to make this lifestyle change to exercise and eat healthier just so you can look better, you are not going to stick with it, trust me! You should be more interested in living a long, healthy, painless, medication-free life! There are a myriad of benefits that are obtained from living a healthy lifestyle that I will discuss in a future blog.

Just remember that every single time you workout, you are healthier than you were before you started, and probably happier too!

EXCEPTIONS:

1) Take it easy when you are sick: Lets face it, even when you push yourself to workout, there are going to be days when you either have a cold or flu or are feeling just under the weather. If you really are not well enough to workout, fine. However, studies have shown recently that your body is actually better off getting even some mild exercise while you are sick, so get to it and do some light cardio or something!

2) Focus on the numbers, but not really...: First of all, you should be tracking all of your progress in resistance workouts such as weights and reps, etc. Do not become obsessed with the numbers and try and beat what you did the week before every week, but you should still bring enough intensity to improve yourself constantly. Doing less pushups one week is probably alright, but you should be prepared and psych yourself up to do better the next!

3) Don't become a diet freak!: We are all human beings, and we all love to indulge. The difference is, when you are living a healthy lifestyle, you should keep your indulgences to a minimum. Should you sit down and eat a bag of Doritos in one sitting, probably not. Can you have a small piece of cheesecake after dinner every once in a while? Absolutely! You are better off to have a treat every now and then rather than binging some time because it has been 6 months since you had a chocolate chip cookie.

4) Check yourself out: I said previously that you should not base your motivation strictly on your looks, and I stand by that. However, when you pass a mirror, give yourself a flex and remind yourself how hard you have been working. You should not solely base your motivation on looks, but its nice to see some results too!

Quote of the day:
"Nothing will ever be attempted if all possible objections must first be overcome."
~Samuel Johnson

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Day 182 - Motivation Saturday

A cool commercial I keep seeing on tv lately. I promise I am not trying to advertise, I just like the commercial.

Quote of the day:
"There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle."

~ Albert Einstein
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Day 181 - Stay in Shape Rather than GET in Shape

Simple enough title right?

Those of you that know me well know that I am a big fan of the New York Yankees. I am therefore a HUGE Derek Jeter fan.

There was an article in Sports Illustrated a few years back that let the reader in on Jeter's personal life a little bit. One key factor that the interviewer touched on was Derek's fitness regime.

Derek said that when he was younger, and broke into the league, he stayed in shape all season long and then took a few months off. But now that he is getting older, he finds it is much easier to 'stay in shape' rather than 'get in shape'.

He said that after the baseball season completes, he likes to take a little bit of time off, but then gets right back into the swing of things (ha!) and works out hard in the offseason.

Although Derek is a professional athlete, this same mentality can and should be followed by those fitness-minded individuals. A lot of times, people start a workout program and then a few things happen;

1) They experience a lot of pain via sore muscles and exhaustion, so they give up on their workout plan shortly after beginning because things are 'too hard'.

2) They continue to fight through the pain, complete a few months of exercise, then go back to their sedentary lifestyles. This is fine, but 6, 8, 12 months down the road when they feel like getting back into a routine, they experience that same pain and exhaustion they had at the beginning of their last round...rinse and repeat.

The most ideal scenario here would be to dedicate yourself to lifelong fitness so that you are continually growing and making yourself stronger, faster, healthier.

Think of fitness as climbing a descending escalator. Scenario 1 above would be somebody starting at stair 1 and climbing up a stair at a time. Since they are out of shape, each stair is quite difficult, in fact, many people try to tackle 2 stairs at a time for 'faster' results, and end up discouraging themselves, quitting, and having the escalator carry them back down to ground level.

Scenario 2 would be an individual starting on stair 1, and taking things 1 stair at a time for a few weeks/months, then when they feel they have reached a 'high enough' level, they let their bodies travel back down to the ground floor. Then, weeks, months, or years later when they decide they wish to exercise again, they have to start all over from stair 1.

Wouldn't you rather take a stair at a time, every day, getting yourself into a routine, so that as you age and grow older, the stairs actually become easy, then you find yourself taking 2 stairs at a time, or 3 or even 4!

Now there are going to be a few days here and there that you are busy, or have a cold/flu/some other illness side tracking you. But if you minimize the amount of time you take off, then you can keep a steady pace and never have to travel back down to the ground level.

Quote of the day:
"Pain is inevitable. Suffering is optional."

~ Anonymous
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Day 180 - Tyler Robbins Fitness Weekly Newsletter

Hey Everybody!

Wow, it has been a whirlwind week! The Tyler Robbins Fitness and Team Fitness for Life team is growing rapidly! I have been able to connect with some tremendous new team members in this past week. There are a even a few new team members that joined just within the last 12 hours or so, so I promise to connect with you some more!

On a personal note, my World's Toughest Mudder Training recovery week is winding down. I start my last phase of training on Saturday. I have 3 weeks of serious training left, a recovery week, and then I am off to New Jersey for the World's Toughest Mudder to compete on Saturday November 17th! I am pretty sure I have all of my equipment now, my wet suit and hood are scheduled to arrive later this week.

Here is what's new and noteworthy that I would like to update all of you with:

1. Most of you probably already know, but my Asylum 2 Giveaway Contest is well underway. Basically, all you have to do is sign me up as your Team Beachbody Coach sometime during the month of October as either a Coach or a Customer, and your name goes into a draw for 1 lucky winner to win a FREE copy of Asylum 2! What you may not realize, is that I also have a referral bonus going on right now. If you send me the name and e-mail address of a friend that you refer to me, and I get confirmation that they have joined my team, then your name will get a BONUS entry into the contest. Any questions regarding this, you can of course e-mail me. Also check out this video for full explanation.

2. I am getting a lot of interest for my Challenge Group that is starting later this year/beginning of next. The goal here is to expand our team as well as start 2013 with BANG! Here is what you need to do to be a part of this. First of all, let me know you are interested. Secondly, choose a program. Next, choose a start date. Finally, stick with us either on Facebook or the Message Boards. I will be starting Body Beast on Saturday December 15th. My wife and I move into our new house on Thursday December 13th, so hopefully I will at least have my fitness area somewhat set up and ready to go for that time!

3. Related to #2, if you wish to start a new program for our Challenge Group, let me know, and I can help you make a decision. Let me also remind you about the Challenge Packs that are available. They present a great opportunity to start a new program, along with some Shakeology (we know health and fitness is about physical activity AND healthy eating) at a greatly reduced cost to you! Not only that, but if you are on the fence about potentially becoming a Beachbody Coach, this is your chance to get upgraded to "Coach" status for FREE if you purchase a Challenge Pack by the end of the year. If you are at all interested, e-mail me and I will give you the full scoop.

4. If for some reason you missed it last week, Asylum 2 is available for order now! Some people are already starting to get their copies and it sounds like a pretty incredible program! If you have Asylum Volume 1, you aren't going to want to miss this!

5. I have been tossing this idea around on Facebook through the week, but in case you have missed it, I am trying to set up a schedule to host Google Hangouts with my team. Google Hangouts, in case you aren't aware, are video chats that up to 9 people can participate in at once. This is a great opportunity for all of us to network and connect, and discuss health and fitness-related topics, not to mention cover any questions/concerns you may have about any Beachbody products. If you can't make it to any Google Hangouts, that's fine, but that doesn't mean I don't want to connect with you. If you wish to speak with me, e-mail me a date and time that you would like to meet, and I will do my best to set something up so that we can at least video chat! It is the next best thing to being able to meet in person, and usually it is a much more efficient and personal way to connect than just through e-mail all the time. All you need is a webcam and a microphone, and a GMail address. Again, e-mail me if you are interested!

6. Finally, I want to let you know about the Team Beachbody Club Memberships. A lot of folks don't even know this exists. Think of it as a way to take you health and fitness journey to the next level, without the full commitment of being a Coach. If you are a regular Beachbody customer, but don't wish to become a Coach, this may be for you as you receive 10% discounts on all Beachbody purchases!

Well, that is all for me for now. I want to hear back from all of you! E-mail me with an update on how you are doing this week. It can be 1 line long, or a couple pages long, but I like to connect with all of you to stay current with your health and fitness goals! Talk to you soon,

Quote of the day:

"Every man dies. Not every man really lives."
~ William Ross Wallace

Check out my new Website: tylerrobbinsfitness.com



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Day 179 - Asylum 2 Giveaway Contest (and other stuff too!)

Quote of the day:
"We cannot change the cards we are dealt, just how we play the hand."

- Randy Pausch
Check out my new Website: tylerrobbinsfitness.com



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Day 178 - The Cost of Home Workout Programs

Whenever a discussion comes up regarding home workout programs, more often than not, folks seem to have issue with the price of working out at home.

I guess for me, I look at purchasing fitness gear as an investment. As cliched as it may sound, I purchase things as an investment in my health and fitness. Sure, exercise programs and equipment can be expensive, but they are purchased once, yet could potentially last forever!

When I purchased my first workout program (P90X) back in 2008, I didn't have a whole lot of equipment available to me, but I was still able to modify the program and do it the best I could. As the years have passed, I have made little investments here and there, picking up new equipment and other programs, which has allowed my collection of workout programs and equipment to grow!

The house I am currently in does not have a luxurious gym by any means, in fact, it is quite basic (refer to above video). But, one of the best things, in my opinion, is that it is my home and I feel comfortable there.

I get up in the morning, have a coffee, and head to my gym to workout. When I am done, I shut off the tv, the lights, and then head upstairs to have a shower, all in the comfort of my own home.

Folks who head to these big box gyms have to get in their cars, share locker rooms with others, share equipment with others, share showers with others, etc. Sure, there are definitely some benefits to working out at a gym rather than at home. Your traditional gym has a plethora of equipment. There are times when I wish I had a treadmill or an exercise bike so that for those days when I just feel like doing a bit of cardio, I can hop on my bike or treadmill.

To me though, the pros to cons benefits of working out at home far exceed what I would gain/lose from going to a traditional gym.

Here are a few tips/pieces of advice I have for anyone who wishes to workout at home:

1. Don't feel as though you need to build your entire gym from day 1. Start a program that interests you, and figure out what equipment you need for that particular program. It may take a little monetary investment from the start, but if you buy quality equipment, it should last you a long time, if not a lifetime! I keep adding to my hex dumbbell collection, for example. I purchase the higher-end rubber-coated hex dumbbells. These suckers will last a lifetime!

2. Backup your materials! I am never one to promote or condone piracy, but I believe you have every right to backup your workout programs. It may take a bit of researching and practice to get, but you should be able to 'crack' your workout DVDs so that you can back them up to your computer or an external hard drive. I have a lot of my workout programs backed up, so if for some reason my discs either break or get too scratched to work any more, I can make new copies for myself!

3. Take advantage of portable accessories. If you travel a lot for either work or leisure, take advantage of materials that allow you to workout on the road. Going back to #2, if you have digital backups of your workout programs, you can copy these videos over to your smart phone, tablet computer, etc. Also, aim to pick up a set of resistance bands so that you can just throw them in your suitcase for some resistance training on the go.

4. Make your home gym a nice place to be in! I see a lot of folks who build their home gyms in their basement or garage, where it is cold, damp, has a hard floor, etc. This is a place where you want to be spending an hour or more in every single day, so make sure it is a place you enjoy going to! I like to keep my gym at a nice temperature, I bought some softer flooring to cover the concrete. I put some motivational quotes up on the wall to keep me fired up. I put some big mirrors up on the walls so I can check my form, etc.

Again, it has taken me some time to build my home gym to where it is today, but it is an investment I enjoy making. I like to stay active and have a nice home gym for my wife and I to workout in, so in my eyes, spending money on building a home gym is no different than making mortgage payments, or paying for groceries, it is just something I have to budget for!

Quote of the day:
"Life is not about kissing a**, it’s about kicking a**!"

~ Unknown

Check out my new Website: tylerrobbinsfitness.com



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Day 177 - Costs of Being a Beachbody Coach

There Are 2 Different Cost Options for being a Beachbody Coach

1. If you just want to purchase Beachbody products at a discount and have the opportunity to earn extra income by helping your family, friends, co-workers, etc. purchase Beachbody programs by affiliate marketing. If this is what you would like to do it would cost you $39.99 to sign-up and then $15.95 per month after that. That's all! There are no other strings attached. Seems pretty simple correct? This is what 85% of Beachbody coaches choose to do according to Beachbody. So after signing up for just $39.95 your monthly cost would be just $15.95

The $15.95 pays for your Beachbody Coach website and Shakeology website in both English and Spanish. This also pays for the online support tools. Beachbody calls this the Business Services Fee. In order to receive commission and bonus payments you must remain current in all your Business Services Fees.

2. If you want to to do something more than just be an affiliate then you are going to want to use The Beachbody Coach Program to build a business that if done correctly, will be able to provide you with a sustainable income. This is where things get a bit more complex. In this case, the cost will be $39.99 to sign-up and then $15.95 a month. However, in addition to the $15.95 monthly fee, you will also need to purchase or sell at least $55 worth of merchandise every 5 weeks or 35 days to remain ACTIVE. Active means that you either have a customer who has bought a product that is valued at least 50 PV points. PV means product value and you need to make sure that you have the 50 PV points every 35 days if you want to remain an active coach. Basically this means you either get customers or refer new Beachbody Coaches to help cover your 50 PV points. All the products offered by Beachbody have a PV value to them. For example, if someone buys Shakeology that is worth 90 PV. Also I think you should know that your PV points do not roll over to the next month so even if you have more than 50 PV in one month you still need to get 50 more PV for the next month. I hope this is making sense to you. Let me stop here and recap before I move on.

To be An Active Beachbody Coach You Must :

Sign up for $39.99 (The first month for your websites is free. After that it is $15.95 a month)
Make sure you either sell a product worth at least 50 PV ($55) or purchase it yourself. Total cost per month so far = $15.95+$55.00= $70.95 (Remember if you are able to get one customer to buy one product that is worth at least 50 PV then you do not need to pay the $55.00 and you would only pay the $15.95 a month.

If your goal as a Team Beachbody Coach is to own a business then you are going to want to become an Emerald Coach. You want to become and Emerald Coach as soon as you can because Beachbody has a customer lead program where they actually give you customers that will buy products from you and you will get the commission. Now that you know why you want to become an Emerald Coach, we can go into further detail about how this is achieved.

2a. In order to qualify as an Emerald Coach there is one more cost involved. You are going to need to purchase a Team Beachbody Club Membership which cost $38.87 every 3 months. This breaks down to about $12.95 a month.

So your monthly cost is $15.95+$12.95=$27.90 

Keep in mind if you are unable to sell a product that is valued at the minimum 50 PV points then if you want to remain active and you should want to if you want to build your Team Beachbody Business, or you will have to purchase this yourself.

In this case your monthly cost would be $15.95+12.95+$55.00=$83.90

As you can see that what it cost to be a Beachbody Coach really varies depending on what you want to do.

I also want to let you know that you do not need to be an active coach to receive commissions. So if all you want to do is get customers and pay your $15.95 a month you can do that. It is really up to you what you decide to do.

I wanted you to have a very clear understanding for what it cost to be a Beachbody Coach. I know when I signed up I was confused on some points and it took me time to research it before I finally started to figure it all out. If you are just looking for a little extra cash just being an inactive coach will work for you. If you want to actually make a sustainable income then you are going to need to do a little bit more. Remember though as your Team Beachbody Business grows these monthly cost should be taken care of. All it takes is one customer that gets a product that ships monthly to cover your PV.

Also think about it this way. If you actually wanted to start up your very own business from scratch you will be spending way more money just to get started. That does not include the fact that you are going to need to advertise and all the other cost associated with it. As a Team Beachbody Coach you get essentially a business in a box for under $200.00. A business people already are made aware of by the infomercials that run pretty much daily. 

A Few Extra Costs You Will Need to Consider as a Beachbody Coach

So aside from the cost I just listed you must remember this is your business. If you want to have a successful business you are going to need to spend additional money. Some things you might want to consider are the cost of business cards, product samples, maybe a website, and whatever else you may find you need for your business.

I do hope this clears up some of the confusion you may of had. I want to make sure you are as informed as you can be before handing over your hard earned money. I know I would want the same done for me.

Quote of the day:
"I skate to where the puck is going to be, not where it has been."

- Wayne Gretzky
Check out my new Website: tylerrobbinsfitness.com



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Day 176 - World's Toughest Mudder Training Week 3 Video

Quote of the day:
"The price of anything is the amount of life you exchange for it."
~ Henry David Thoreau

Check out my new Website: tylerrobbinsfitness.com



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Day 175 - Motivation Saturday

The NHL is in a lockout, but that doesn't mean guys aren't still training!

Quote of the day:
"Always remember that the future comes one day at a time."
~ Dean Acheson

Check out my new Website: tylerrobbinsfitness.com



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Day 174 - World's Toughest Mudder Training Update

Well, it has been an interesting week to say the least!

Weeks 1 and 2 of my World's Toughest Mudder training went really well (in my opinion), but week 3 has had a few obstacles and roadblocks.

On Monday, I strained a muscle in my lower back playing with my son. I know, it was even flukier than it sounds! I came to the realization a while ago that I am always going to have problems with my lower back. I tend to do my absolute best to keep it as healthy and strong as possible, but there are still these instances that randomly tweak something, putting my on the DL for a little while.

On the bright side, because I stay so active and do core work on a consistent basis, when I run into these back snags here and there, I tend to get over them rather quickly *knock on wood*. This time really was no exception, although I DID have to take an extra day of recovery.

The sore back was roadblock one this week. The second roadblock has been my 10-month old son and his sleeping escapades...or should I say lack of sleeping. He has never been the best of sleepers, usually getting up once or twice through the night to feed. He has rarely ever slept through the entire night. Well, lately, he has been up multiple times through the night and having an absolute meltdown when he does get up! This has caused my wife and I to run low on sleep this past week, which in turn, has affected my training.

UBX, for example on Tuesday was certainly not one of my better outings. I really struggled to match reps and weights from the previous week, yet for some reason I was sore as hell the past few days. When I finished my workout on Tuesday, I was really down in the dumps, feeling as though I was taking a step backwards.

Then, on Wednesday, I had my second 12km run scheduled. The weather here from my parts has really taken a turn lately, so before I headed out for my run, I knew it wasn't going to be pretty.

I encountered cold temps (5C, 40F), windy conditions, rain, hail, and even a little bit of sun. I have to tell you though, that was one of the most mentally engaging runs, and workouts, I have ever had! I was tired and not in the mood heading out for the run, but I just knew deep down inside that it was one that I just had to do! By the time I got back, I still finished under and hour, which is right on pace for me, and I was happier than a little piggy in you know what.

Today (Thursday) I took a day of recovery as I was up with my son quite a bit again last night, but tomorrow I wrap up week 3, and phase 1, with X2 Base & Back. What a way to end the week (that routine always destroys me)!

I then head into a recovery week of sorts, where I will do a few short runs, some core work, I may even through in good ol' Core Synergistics from P90X, and my winter hockey league starts Sunday night.

Stay tuned for more details!

Quote of the day:
"Don’t judge each day by the harvest you reap but by the seeds you plant."

~ Robert Louis Stevenson

Check out my new Website: tylerrobbinsfitness.com



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Day 173 - Asylum 2 Launches Today!

Keep an eye out for the pre-order links which will go live at tylerrobbinsfitness.com once they are made available. I have been told this should be no later than 5pm EST.

Quote of the day:
"Happiness is not a state to arrive at, but a manner of traveling."
~ Margaret Lee Runbeck

Check out my new Website: tylerrobbinsfitness.com



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Day 172 - Challenge Group 2013: Team Fitness for Life

How many times have you attempted to start the year off right with plans for a healthier lifestyle, only to have your plans fizzle out a few days or weeks into the New Year?

What if there was a way for you to get active, eat healthier, and stay accountable with a group of like-minded individuals all from the comfort of your home? Well, there is!

Join my Beachbody Challenge group for results, support, and prizes!

I'm starting a Beachbody Challenge group at the end of 2012/beginning of 2013.

As part of my group, you'll be part of a group of like-minded people. We'll track our progress along the way, hold each other accountable, and motivate, inspire, and encourage each other to achieve amazing results. It's easy!

And as an added incentive, you’ll be able to participate in The Beachbody Challenge contest. All you have to do is log our workouts online at TeamBeachbody.com for a chance to win up to $1000 every day—and submit your "before" and "after" photos for a shot at the $100,000 Grand Prize.

But the spots will fill quickly—and you don't want to wait 'til the next group! When you're ready, just visit my Web site at www.trobbinsfitness.com or e-mail me at t.robbinsfitness@gmail.com to learn how to sign up.

Here's what you do:

1. If you haven't already, create a Team Beachbody account here. It's free! How many other gyms or support groups allow you join for free?

2. Choose a program from Beachbody. If you are unsure as to what program you wish to try, or what's right for you, you can either visit my website to learn about the programs or e-mail me so that I can assess your current level of fitness as well as your goals to decide upon what program is right for you.

If you are looking to make a complete overhaul on your lifestyle, you may want to consider a Challenge Pack. Challenge Packs are offered through Beachbody, and are a great way to get started down the road to a new lifestyle by combining an excellent workout program with the dietary benefits of Shakeology thrown in. It is a great way to save quite a bit of money too, as these products are offered at a great discount grouped together.

Not only that, but you will be offered a FREE upgrade to Beachbody Coach status if you purchase a Challenge Pack before the end of the year. To learn more about the Challenge Packs, as well as the Beachbody Coaching opportunity, visit www.trobbinsfitness.com.

3. Select a Start Date. Ideally, since this Challenge Group is designed to help folks start 2013 on the right foot, we should all aim to start our programs as close to the start of the year as possible. Obviously we all lead different lives and scheduling is not going to line up perfectly for everybody, but as close to the start of the New Year is best.

Why is that, you ask? Even though many of us may be using different programs, we create a great community of support amongst all of us if we are all close to the same stages in our programs. The starting few weeks are typically the 'toughest' for most as this requires potentially new lifestyle habits and changes, so this is the time we can all support each other the most.

I will personally be starting Body Beast towards the end of December. Yes, that means that I will be working out over the holidays, but that's life, and that's the commitment I have decided to make!

4. Determine the equipment you will need. If you choose a workout program like Insanity or Turbo Fire, you won’t need anything except a way to play the DVD’s and something to wipe up all the sweat. With a workout program that involves resistance training (like P90X, Power 90, and Chalean Extreme), you’ll need some dumbbells or resistance bands. I personally prefer dumbbells, but bands work well too and they travel well, so if you are an individual who is on the road a lot for work or leisure, you may want to pick yourself up a set of resistance bands. You’ll need an assortment of sizes since the exercises vary so much.

On some exercises you will want a lot of resistance, and on others you’ll need very light resistance. You can get an assortment of individual dumbbells or you can get a single set of adjustable dumbbells like those made by Bowflex or Powerblocks. For P90X you’ll need also need a pullup bar (or again you can use the bands to substitute). Again, if you are having troubles determining what equipment you need or finding the right things, let me know and I can help!

5. Get connected. Now that you have your Beachbody account, join us on the message boards, Facebook groups, etc. I will be posting links to all of these accountability factors on my Facebook Fan Page, so get connected with me there to stay plugged in.

6. Document everything! You never know if you’ll be in the next infomercial! I thought it was silly to take Day 1 pictures that I figured only my wife would ever see. Little did I know how much my body would change, and luckily I had those Day 1 pics as proof. Be sure you take good pictures, document your progress with photos, and take measurements along the way.

There are many different resources to help you stay accountable on your new lifestyle journey, so you are going to want to keep track of your progress through pictures, video, and measurements along the way so that you can stay motivated with your progress!

The reason why I am starting this Challenge Group so soon is so that those interested can get ready, prepared, and PUMPED to get going. Use the next few months to get prepared by choosing and ordering a program, getting the required equipment, and planning your diet in preparation for the best way to kick off the new year on the right foot!

I will be posting more information on this group as time passes and we get closer to a start date.

Check out my new Website: www.trobbinsfitness.com



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