“Be more afraid of 100 sheep led by one lion, then 100 lions led by one sheep.” – Unknown
CoachGShort Weekly Newsletter August 21st 2011
Before we get to the newsletter I have to
take a second and appoligize for not getting a newsletter out last week.
As many of you know that I went on a hike and on my way down I sprained my
ankle. The sprain was not that bad but walking 6-7 miles off the mountain
was. So I am back on track as of today with my workouts, but I am modifing
to ensure that I don’t make anything worse. Take a look at my hike and
believe it or not I have video of me when I hurt my ankle.
Keep Pushing Play and on with the
90 Days of P90X
We have had 7 people finish P90X in the last
couple weeks!!! Congratz goes out to Rosshmusic, steel1, fit2betied,
TeckyL, JBCorby1, pacochu, homebirthmama, JenS77 and melmonette. (I am sure
hoping that I didn’t miss anyone). Great job and most of them are planning
to continue with their Beachbody workouts. So all those looking for support please
come to our TEAM
Thread!!! Most of the team is doing P90X but
there are poeple that are moving on to Insanity, Hip Hop Abs, and Turbo
Fire!!! So come get the support that you deserve!!!
many of us joined Beachbody to lose weight. This week’s newsletter’s main article by Bill
Is Losing Weight
A reader emailed me the other day: “Is rapid weight loss
This is actually a fairly common question. And when I see it, here’s what I
read between the lines: “How bad would it be if I starved myself to drop a few
The answer: Pretty bad. Not because it’s unhealthy—though it can be—but
because in the long run this strategy will make you fat. Really.
When it comes to losing weight, how fast is too fast? We asked Men’s
Health Weight Loss Coach Alan Aragon, M.S., a nutritionist who works with
Olympic and professional athletes, for his perspective. His definition:
“Dropping pounds so rapidly that in addition to losing fat, you lose muscle too.
This isn’t ‘dangerous’ as in ‘life-threatening,’ but it’s not good for your
Here’s why: Losing muscle reduces your ability to burn calories and regulate
your blood sugar, says Aragon—and, of course, it makes you weaker. What’s more,
lost muscle is often replaced by fat when you stop dieting. The result: You end
up looking flabbier than ever. After all, each pound of fat takes up 18 percent
more space on your body than each pound of muscle.
Aragon dug into the scientific research to determine the rate that different
people could lose weight without losing muscle. His findings:
* Obese to morbidly obese: 3 to 5 pounds per week
* Overweight: 2 to 3
pounds per week
* Lean to average: 1 to 2 pounds per week
* Very Lean: 0.5
to 1 pound per week
Of course, you can help your cause even more by lifting weights while you
diet. Research shows that this can prevent the wasting of muscle, helping ensure
your weight loss is pure fat.
The other dangers of rapid weight loss: bone loss, dehydration, and an
increased risk of binge eating in some people. “But these are typically the
result of severe caloric restriction,”says Aragon. His solution: “I’ve found
that you can use a simple formula to calculate a smart and effective caloric
intake; it’s based on your target body weight.”
For example, let’s say you’re a man who weighs 220
pounds, but you’d like to tip the scales at 180 pounds. You’ll base your calorie
intake on that of a 180-pound guy. Now if you don’t do any resistance exercise
(you should!), simply multiply your target body by 11. That’s the minimum number
of daily calories you should consume for healthy weight loss, with little risk
to your muscles.
If you do lift weights, use 9—instead of 11—and add to that the number of
hours you work out per week. So if you exercise one hour a week, you’ll multiply
your target body weight by 10. If you exercise two hours a week, you’ll multiply
your target body weight by 11; if you exercise three hours a week, you’ll
multiply your target body weight by 12; and so on. (The extra activity will
allow you to eat more and still lose just as fast.)
Then remember these tips as you start your weight loss program:
1. Prepare to plateau. “Your weight drop will be linear at
first, meaning you’ll typically lose a steady amount every week,” says Aragon.
“However, as you get lighter, your weight will tend to drop in a stepwise
manner. So don’t get discouraged if scale holds for a few days, or even a couple
of weeks. The closer you get to your goal, the longer the stalls or plateaus can
2. Take a time out. Every 8 to 12 weeks, take 7 days
completely off from dieting. “Don’t consciously try to stuff your face, but
don’t rigidly restrict yourself either,” says Aragon. “This is a good mental and
physical break from dieting that allows people to sustain their diets for longer
3. Redefine progress. “Look at other determinants of success
besides the scale,” says Lisa Sasson, R.D., associate professor of nutrition at
New York University. Monitor your triglycerides, blood pressure, and body fat
percentage. As these numbers improve, you’ll have even more motivation to stick
with your eating plan.
I truly believe in this product! I can’t say that everyone will have the same
reaction as my wife has had and I truly cannot say that the doctor treatments
have not had a hand it her increased energy but going from 2 months ago when she
was complaining about not having any energy to get out of bed to going to the
point of re-painting our kitchen by herself, I can say I am a believer in this
product and so is she.
I recommend giving this product a try and with the Beach Body Bottom-of-the-Bag guarantee if you are not totally satisfied in the first 30 day you can return it for a full refund (less s&h). If you are interested in trying a sample please either message me on teambeachbody.com or send me an email at email@example.com and if you are ready to order please follow this link: http://myshakeology.com/esuite/home/coachgshort/doctors?marketLocaleCode=en
“End the TREND” is just a saying,
it a way of being. Here is a video
done by CDC Streaming Health on youtube.
The video talks about what can the government and organization do to
help, but I ask what can we do as individuals? Beachbody gives us the
ability to help those around us through their programs. Until each person
make it a priority in thier own life no government or organization get someone
in shape. But I can tell you that there are people out there that are
waiting for someone to show up and show them a way out of their current
What is holding you back?!? Help pick up the fight!!!
Take a look at Marc & Nicolas C. and their success story as a BeachBody Coach:
What are some of the benefits of being a coach?
- Help other discover the Beach Body products and
- Discounts on all Beach Body products and programs
- Opportunity to supplement you income while working out and sharing your experiences with Beach Body.
Now is the time to join. For more information please message me on
teambeachbody.com or email me at firstname.lastname@example.org.
What does Padero R. say about BeachBody’s P90X?
Thanks for all the good work and support everyone is
showing each other.
Gregory Short – Independent BeachBody Coach
- Teambeachbody username: CoachGShort
- Email: email@example.com
- Twitter: http://www.twitter.com/gshort76
- Facebook: http://www.facebook.com/gshort76
- Myfitnesspal: gshort76
- Runkeeper.com: gshort76
- Blog: http://www.coachgshort.com
Last night we had a fantastic night at the Pool with my work.
Besides when we were eating I don’t know if my son got out of the water.
We had fun and made a little money. My kids got $4 and $5 a piece doing a dive for dollars. Then I got $16.50 diving for dollars, and then $20 for being able to hold my breath longer then anyone else in the company (someone said that they thought it was for over 2 minutes!!), and then lastly I won $25 in the Raffle.
Here is a picture of the kids
‘I’m bored’ is a useless thing to say. I mean, you live in a great, big, vast world that you’ve seen none percent of. Even the inside of your own mind is endless, it goes on forever, inwardly, do you understand? The fact that you’re alive is amazing, so you don’t get to say ‘I’m bored.
On the 13th of August I climbed Mount Timpanogas with my sister, her friend Frank, and my father-in-law. Everyone needs to do this hike as it was incredible. Below are about 30 out of over 100 pictures of the hike.
We left just before 7 AM.
Here is the father-in-law trekking along.
First snow that we came across.
First Snow that we had to cross, you can see my sister.
We had to cross three more snow banks which took us over an hour as on many of them we had to wait our turn as there were quite a few people making the trek up the mountain also.
This is my favorite waterfall as you have to walk behind it to continue on the trail.
Beautiful view of Heber Valley and Jordanelle Reservoir.
An awesome meadow right before you get to Emerald Lake.
First View of the top!!
Not much of a lake but there it is Emerald Lake. I later filtered some water out of it and it tasted perfect and very cool.
There is the glacier that I slide down, check out the video at the end.
T.E.R.T (Timpanogas Emergency Response Team) Shack. A great group of volunteers that help people who have any issues on the way up. They even filtered water for people who didn’t bring enough.
Here are a few Mountain Goat. There were probably 25 – 30 up in the meadow by Emerald Lake.
This was my least favorite part of the hike last time I climbed Timp but this year it was a breeze. I thank P90X Plyo :D
Finally made it through all the rough stuff now for the views!!!
Sis and me with Utah Valley and Lake in the back ground.
Click on the link for a 360 degree picture of the saddle: http://360.io/8xYqeP
Panorama of Heber Valley
Some steep switch backs from the saddle to the peak.
360 degree view of the top of Mount Timp: http://360.io/gMGRtj
Official Survey marker so you know I didn’t make up the whole story.
Emerald Lake from over a 1000 feet above, not a cliff that I would want to get any closer to.
And this is the glacier that I slide down. Now I have done it before and sadly this was probably the last time I will do it (at least the last time without long pants and an ice pick). Why do you ask, just watch the video below.
After a 7 hour hike down the mountain on a sprained foot (I got x-rays and nothing is broken), I would do it all over again because it was incredible of a hike.
[fgallery id=2 w=450 h=385 t=0 title=”Stewart Falls”]
So how do you prep for a 14 mile hike when you live in Lehi? Thats right you have to take a trip to Cabelas!! I don’t know how many of you have been to Cabelas but their stores are big so I took my son along for the journey.
Here is the boy with what he calls the wisker fish (The black one pointing straight up).
Then we visited the safari and the artic!
Then we found the largest Black Bear skull ever, look how big it is compared to my son!
The Dalai Lama, when asked what surprised him most about humanity answered
“Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”
Shakeology Cleanse Essentials
- 3 Shakeology shakes per day
- 2 cups of green tea per day
- 1 or 2 pieces of fruit per day (optional)
- 1 salad for dinner – can include fish or poultry
- No dairy or extra sugars (this includes almond and soy milk)!
- Drink 2 to 4 liters of water every day
- Only use low-fat dressings, and go easy on the salt and/or pepper to taste
- 2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
- Fruit is optional, and it is discouraged (however, some of you will need to the calories while others may not)
- Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories
- For maximum results, do NOT use additives
- Dinner salad may include white grilled protein – poultry or fish only
- 1 cup of green tea to start the day
- 1 scoop of Shakeology (140 calories)
- 1/2 cup of fruit (60-90 calories) – optional
- Ice to taste
- 1 piece of fruit (apple, pear, orange, banana, mango, etc.) – 85 calories
- 1 scoop Shakeology (140 calories)
- 8 to 10 oz. of water
- Ice to taste
- 1cup of green tea or detox tea
Snack 2: (You can have the second snack before or after dinner)
- 1 scoop Shakeology (140 caloris)
- 8 to 10 oz. of water
- Ice to taste
Dinner: Salad with grilled white fish or poultry (roughly 340 calories)
- Greens – 3 servings of vegetables
- 4 oz. of grilled white meat (fish or poultry)
- 2 tablespoons of dressing – no more!
How many calories a day?
- 800 to 1,100 calories per day
How often can I do the Shakeology 3-Day Cleanse?
- Ideally, you should do it once per quarter (every 3 months)
- As the season change
- When you start a new workout program
- When you feel you need help breaking through a plateau
Should/Can I still do my workouts during the Cleanse?
- Depends on the individual
- You’ll have less energy, so consider doing it during your recovery week
- Don’t do it in the middle of P90X or Insanity
Can I do a 1-day or 2-day cleanse instead of a 3-day cleanse?
- Yes, some people will see results in one or two days!
- It is not recommended to do the cleanse for longer than 3 days.
Should/Can I take other Beachbody® supplements during the Cleanse?
- No Beachbody Recovery Drink as it has too much sugar.
- All other Beachbody supplements are not necessary but won’t hurt.
Let me start out by saying that I have many detractors regarding this topic. Coffee and wine drinkers hate this argument and fight tooth and nail to protect their use. Here’s how I feel about both.
First off, caffeine and alcohol are both considered (by many experts) slow poisons that over time can cause many health issues down the line. Both form an acidic environment in the body which can lead to heart disease, inflammation, arthritis, diabetes and major digestive issues.
Both wreak havoc on your blood sugar and how it’s regulated. Caffeine taxes the adrenal glands which are responsible for regulating your hormones. It puts the body into a fight or flight mode (all the time) which can cause longterm ill-health effects and difficulty with weight loss. It also stimulates our central nervous system which can affect perception, moods and behavior. Although it does increase the “feel-good” neurotransmitter dopamine when we drink it, over time you need more and more caffeine for the desired effect.
Dropping these two “toxins” will help you find your natural energy without a dependence on anything outside of food to get energy or relax. Removing both will help you to have deeper and more restful sleep.
When we drink alcohol we rarely go into REM sleep, which means our bodies don’t get the healing recovery rest that we need. Over time, it also depletes serotonin in our bodies, which can then cause depression, mood swings and other issues related to low serotonin. Drinking also affects our neurotransmitters in our brain, thinking patterns, memory and hormone regulation. Not to mention what it does to the liver…I think you probably know that already!