Haywood Fitness: June 2013

Friday, June 28, 2013

Indian Mud Run Video

Check out my video from the 2013 Indian Mud Run Event.  It was a great race and I can't wait to see what they come up with next year.

Wednesday, June 26, 2013

Workout Only 25 Minutes a Day 5 Days a Week and get Results


Beachbody has just released a new workout program from Mr. Shaun T the creator of Insanity. It involves 25 minute workouts 5 days a week, and is called Focus T25.  In recent findings studies have shown that " the goal is simply to get 150 minutes of exercise per week" and the debate is whether or not to break that up over the week or just do one or two long sessions per week.  My thinking is that it would be easier to divide the 150 minutes over the week and do shorter more intense workouts 5-6 days a week.  Other health benefits have been linked to shorter high intensity workouts.  To quote this article from the NY Times.  "Other recent studies have shown that 16 to 30 minutes per week (depending on the study) of highly intense exercise also improves certain markers of health, with volunteers developing improved blood pressure and blood sugar levels after several weeks of these truncated workouts."  For this reason I am really looking forward to Focus T25.  As previously mentioned it is only 25 minutes a day and 5 days a week which is an easy schedule for me to follow.  In addition it looks to be a pretty intense program.

If you would like to get your hands on this workout and have my coaching help to get through it click  one of the links below.

T25 Challenge Pack: http://www.teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=158801

T25 Workout only: http://teambeachbody.com/shop/-/shopping/T25Base?referringRepId=158801


Thursday, June 20, 2013

My year long weight loss journey

My year long weight loss journey

Thirteen months ago I was almost sixty pounds heavier than I am today. That was one beautiful child and one C-section ago. Today I am in my best shape ever! Find out how I did it in one year....

I had to wait almost three months before I could work out after having my first baby. Since I couldn't work out I lost some of my initial weight by drinking Shakeology shakes. I used them as a meal replacement for breakfast or lunch and sometimes both.

Once I could start working out I decided to do the Turbo Fire workout DVD series. I also decided then to become a Beach Body coach for additional motivation. I was still pretty sore and out of shape from the C-section but it definitely jump started my fitness again and motivated me to keep going.

When I finished the Turbo Fire series I still had about twenty more pounds I wanted to lose and it wasn't coming off. I spoke with my nutritionist who suggested I do weight lifting instead of cardio. I found out that when you are really stressed (I was super stressed-new mom, working full time, finishing grad school) if you do cardio sometimes it stresses your body out even more and messes with your cortisol levels and hormones. So, I then decided to start the Body Beast series with my husband. Through that I was able to lose weight and gain ten pounds of muscle. I was more toned and stronger. 

Finally, after completing the Body Beast workouts I still had ten more pounds I wanted to lose. So, I did the Brazil Butt Lift Series for a month while also taking HIT classes at my local gym two nights a week. I wasn't as stressed during this time so my body could handle the cardio again.

Now, I am back to my pre-pregnancy weight and I feel much better than I did before I got pregnant. Unfortunately, my appetite and food cravings I got while pregnant never went away so I fight it by sticking with a healthy diet and working out. It is a lifestyle. I am back into running now (training for a half marathon), I still attend HIT classes, and I rotate between doing Turbo Fire, Brazil Butt Lift, and Body Beast DVD's in the morning before work to maintain my weight and health. I always start my day with a Shakeology shake for breakfast. 

It is hard for people to share their weight loss success because what works for one person doesn't always work for another. It took me an entire year and lots of different workout routines and changes to finally get the results I wanted. I would love to encourage and support you in your weight loss journey as well. I can work with you and offer advice based on the different things I tried. Check out my website and sign up to make me your free fitness coach. 

 Best wishes!


Sunday, June 16, 2013




These things are great.  They are from Rip Esselstyn's new book "My Beef with Meat"  My wife and I have been slowly trying to eat more of a plant based/vegan diet.  We watched Rip's documentary "The Engine 2 Kitchen Rescue" on Amazon Streaming, and he totally convinced us that we need to eat more of a plant based diet. So,we found this recipe on his website and made them today. They were super easy to make and I devoured them very fast because they were delicious.


Here is the Recipe.


3 ripe bananas, mashed
1 tablespoon vanilla
¾ cup natural chunky peanut butter
3 tablespoons maple syrup
2 cups old fashioned oats
½ cup whole wheat flour
1 teaspoon baking powder
¼ teaspoon salt (optional)
½ cup non-dairy chocolate chips or raisins

*to make gluten free eliminate whole wheat flour


Preheat oven to 350 degrees

Prepare a cookie sheet with parchment paper

Mix bananas, vanilla, peanut butter and maple syrup into a creamy consistency in a large bowl

In another bowl, combine oats, flour, baking powder and salt

Add the dry ingredients to the wet ingredients and stir until they are well combined -the batter should be slightly sticky

Fold in the chocolate chips or raisins

Place rounded, heaping tablespoon-sized balls of the batter onto an ungreased baking sheet

Bake for 15-18 minutes


-Here is what one of ours turned out like-

2013-06-16 17.55.07

They are Fantastic while they are still warm but really good after they have cooled off a little bit too.

The Original Recipe link can be found here.

Tuesday, June 11, 2013

Fighting Cancer with Nutrition-FoodMatters

Great Tips on fighting Cancer with juicing, vitamins and whole natural foods.


Source:  FoodMatters.tv

Cancer Exercise and Obesity

American Cancer Society Guidelines


The American Cancer Society clearly supports a plant based diet to limit your chances of getting Cancer.  They also recommend exercising.  Imagine that!  My only question is why is this not more publicized by them.  The majority of the info that I could find on cancer prevention from them was aimed at not smoking and limiting the use of tobacco products.  Which is certainly a concern.  However, with the severe obesity rates and rising amount of cancer patients, I believe that there needs to be a more concerted effort to publicize that it is not OK to eat all of the processed foods that are so readily available today.  The full detailed pdf from the AMerican Cancer Society can be viewed here.

Monday, June 10, 2013

Staying Fit While Traveling

Staying Fit While Traveling

by: Mike Manning


Staying fit and eating healthy not only help you live longer, but they also make you feel great today and give you better performance in all areas of life. Those who value their fitness know how important regular exercise is to feeling their best. On vacation, exercise can present special challenges. Fortunately, it's becoming easier at many hotels and airports. Below is a deeper look at staying fit while you travel.
Staying Fit at Home Compared to on the Road
At home, an exercise routine is often simple to sustain as long as health and schedules allow. During trips, however, exercising can require planning and creativity to stay on track. Not all hotels have gyms or the right equipment, and not all areas surrounding hotels are ideal for running or walking. The surrounding city may contain a gym, but it might not be close enough to visit if time is short. Although these issues require fitness enthusiasts to work for their exercise, places are increasingly accommodating travelers who want to exercise while they're away from home.
Numerous Advances Being Developed
Hotels and airports are making big changes in their support of fitness-minded guests. Many hotels have had basic gyms for decades, but some are going further today with fitness classes and special room designs that cater to people who favor yoga or cardio exercise. San Francisco International Airport gives travelers the option of doing yoga in a special zen room, and Minneapolis-St. Paul International Airport has created several walking paths for travelers who want to hoof it before catching a flight.
Ensuring Exercise Options During Future Trips
It's best to research hotels and travel areas before departing to be able to count on staying fit during a trip. Doing some research before booking a hotel is not only important for price, but also for your overall experience. On a trip to Las Vegas I did plenty of research on the Internet before book the hotel I stayed at. I searched review sites, social travel apps, and listings for the best hotels in Las Vegas for my particular interests and personality. The reviews and social icons helped me choose because I saw what hotels other people that are similar to me liked. Hotels also usually have information about running trails in the area. Online inspection of street-level views can also give insight into whether areas are friendly to walking or jogging. In cases of ongoing travel to numerous cities, the best deal may be to get a regular membership at a nationwide gym chain.
Eating Healthy on Trips
Although many hotels offer a good variety of healthy vittles, it's often best to research areas beforehand to locate delivery services and eat-in restaurants with preferred options. If an extended-stay hotel is a choice, groceries can be purchased in town and cooked in the hotel room as desired. Otherwise, there are plenty of simple meals that can be prepared with or without a microwave, which is included in most hotel rooms. Local groceries and health food stores also have plenty of portable, nutritious options.
Fitness can be more difficult to maintain during travel, but it can also be an exciting challenge that revitalizes a fitness regimen. Ultimately, there are plenty of ways to simplify exercise while taking a trip. If you plan ahead and stay open to new possibilities you encounter on the way, you can take your exercise program on the road without a problem.


 Author Bio: My name is Michael and I am a Fitness and healthy living enthusiast who tries to see the best in all situations. I love to hike, run, weight lift, travel, camp, cook, and be outside. Traveling the world and seeing nature's beauty is my hobby and staying healthy through that is essential to me. Any questions please email me at mikemnning@gmail.com