Haywood Fitness: December 2013

Monday, December 16, 2013

The Power of Preparation-Fitness & Nutrition tips to put you ahead of the game

The Power of Preparation

The Power of Preparation

If you are like our family once Monday hits we hit the ground running. My husband and I both work full-time and he also teaches two nights a week while we both teach a fit class one night a week. We have a one year old who is super active so it never stops. We have a small window of "free" time from around 9-10pm every night-that's it! So, time is very precious to us! I hate staying in my drill sargeant state all of the time but it truly is a necessity to keep everything in order during the week. Here are some things we do a head of time to help during the week:

1.  Cook on Sundays to get you through the week (or most of the week). I do not enjoy cooking. The last thing I want to do is work all day and then come home and cook-yuck! However, if I don't have meals planned or made we end up eating a bunch of junk which is no good either. So, for example, last night I made a big pot of homeade soup (chili is a good example). I also cooked some peppers, beef, black beans, rice and onions for fajitas. I spent about an hour Sunday night cooking both meals in a big batch. What we will do is on Monday-Wednesday is rotate for lunch and dinner eating the soup and fajitas. All we have to do is warm them up! That covers three days of meals. On Thursday I may cook something simple (like throw turkey burgers on the grill). Then on Friday when we are pooped from the week we might order pizza (or make one at home).

2. Lay out clothes/pack the night before-We pick out what clothes we are going to wear the night before, we pack our food for work, and get Mayda's bag packed and ready for grandmas. If we are planning on working out the next morning we either wear the work-out clothes to bed or lay them close to the bed. This will save 10-15 minutes every morning (and make your morning better!)

3. Bring snacks to work (or wherever you are going for the day)-anyone who has ever worked with me can vouch that I always either have a snack drawer or a bunch of snacks in my purse. If you don't pack or bring healthy snacks then you are more likely to make a trip to the vending machines, run to get fast food, or dig into the brownies your co-worker brought in.  Here are some healthy snacks ideas-mixed nuts, protein/shakeology shake, piece of fruit, apple slices with peanut butter. Remember-it is important to eat every three hours. I am pretty sure that people at work think I eat all the time!

4. Schedule your workouts ahead of time-If you put on your calendar when you are going to work out or make plans to meet a friend to workout then you are more likely to stick with it. Treat your workout time just like any other important appointment. If someone invites you out to dinner on Wednesday night but you were going to workout say, "that is my scheduled workout night. Would you want to work out with me? If not I can look at a different day!"

Another thing-some families are actually more busy on the weekends. Instead of saving a bunch of "to do's" for Saturday or Sunday it is helpful to get a little done throughout the week. For example, instead of making Saturday an all day cleaning day pick one small thing to do each week day. Monday can be clean the bathrooms, Tuesday-dusting, Wednesday-paying bills, Thursday-laundry. It helps to break it down over a week so that it doesn't ruin or overload your weekend.

We all know that life happens and that we have to be flexible. However, the more prepared we can be the more likely we are to make better choices. There truly is power in preparation!



Wednesday, December 11, 2013

Chocolate Shakeology Lava Cake in a Coffee Mug Recipe

Chocolate Shakeology Lava Cake

Ok, here is a super easy and simple recipe for Chocolate Shakeology Lava Cake in a Coffee Mug, in the microwave, in just over a minutes time.

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1 Egg

1 Banana

1 Scoop of Chocolate Shakeology (Vegan or Regular)

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Step 1: Blend all 3 ingredients in a Blender, Magic Bullet, Nutri Bullet, Ninja....(whatever you have)  You don't have to blend for very long, maybe 20-30 seconds.  Just enough so that the banana is crunched up.

Step 2: Scoop out the blended mixture and put into a coffee mug.  (You don't want to fill the mug all the way to the top, leave some room and make sure the mug you choose is big enough to allow for some expanding when you cook)

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Step 3: Microwave for 1 minute 11 seconds (just hit the 1 button 3 times)

Voila!  A delicious healthy snack that will definitely stave off your chocolate cravings. (It Tastes A Lot better than it looks in this picture, trust me)


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Step 4: Add a scoop of Crunchy Peanut Butter after you remove it from the microwave.


If you are interested in trying Shakeology please contact me for a free sample.

Monday, December 9, 2013

P90X3 Is Here





Order your P90X3 before they sell out at this introductory pricing! 

What all do you need to know to make an educated buying decision??

What is included in P90X3?

P90X3 Base Kit Includes:

  • 16 unique and brand new workouts on 8 DVDs

  • Plus, 5 Free Gifts

  • Fitness Guide

  • Nutrition Guide

  • 90 Day Workout Calendar

  • How to Accelerate Intro DVD

  • 24/7 Online Support

  • Network Exclusive P90X One on One: On One Leg DVD

  • Network Exclusive Premium P90X3 Hat ($24.95 value) - December Only!

Base Kit Pricing

  • Retail           $119.85 + S&H

  • Club             $107.87

  • Coach          $89.89 (90 PV)

P90X3 Deluxe Kit

Includes everything in the Base Kit PLUS:

  • 3 Elite Extreme workouts on 1 DVD

  • Includes free Elite Block Calendar

  • 1-Month E&E Tub

  • 3 B-Lines Resistance Bands

Deluxe Kit Pricing

  • Retail           $239.70 + S&H

  • Club             $215.73

  • Coach          $179.78 (180 PV)

P90X3 Ultimate Kit

Includes everything in the Base & Deluxe Kits PLUS:

  • 1-Month R&R Tub

  • Gym-Quality P90X® Chin-Up Bar

  • P90X® Chin-Up Max

  • Premium Beachbody Jump Mat

Ultimate Kit Pricing

  • Retail           $329.55 + S&H

  • Club             $296.60

  • Coach          $247.16 (247 PV)

P90X3 Challenge Pack

Retail Price: $205 (December Promotional Price: $180)

  • P90X3 Base Kit

  • 30-Day Supply of Shakeology HD

  • 30-Day VIP Team Beachbody Club Membership

What are the P90X3 workouts?

Product links.

NOTE: These will NOT be active until end of day 12/10 when the products are live in the store.






Our first online support Challenge Group will begin on January 6, 2014! The P90X3 challenge group will require the purchase of the P90X3 Challenge Pack. We will be hand guiding you through the challenge with daily support and every 2 week assessments. Please notify me immediately if you would like to participate in my P90X3 challenge. THERE IS LIMITED SPACE!!!I know this is a ton of information to take in but I hope it was helpful in making your purchase decision. If you have any additional questions please let me know!BRING IT!!!






Wednesday, December 4, 2013

P90X3 Pricing and Packages

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When is P90X3 available for purchase?

P90X3 will be available to order by end of day 12/10.


Where is P90X3 available for purchase?

Find it in the TBB Store and take advantage of free shipping until 12/31. The tool kit will also be available by end of day 12/10.


When should I order it to guarantee I get it by Christmas?

Order by 12/15 11:59 PM to guarantee delivery by 12/25.


What special offer is associated with the release of P90X3?

All orders of P90X3, purchased on TeamBeachbody.com through a Coach (me), from 12/10/13 through 12/31/13 will include a free P90X3 hat and bonus workout. There are no hats for P90X or P90X2 orders at this time.



Is there an App available?

The P90X App will be available for Android on 12/10 and the Android version will include the ability to track P90X3 workouts. The functionality to track your P90X3 workouts will be available soon for the iPhone App.


Is there a vegan meal plan option available for P90X3?

There will be vegan options included in the new P90X3 Nutrition Guide that will be available on December 10, 2013.


For tips and ideas on how to modify the P90X3 meal plan to be more vegan friendly, we encourage customers to post the topic on the Team Beachbody message boards (http://www.teambeachbody.com/connect/message-boards/-/message_boards/category/19535469). We have dietary experts that monitor the posts and provide some great ideas and direction.


How long does it take to complete P90X3?

P90X3 is a 90 day program, split into 3 Blocks. Blocks 1 & 2 each consist of 4 weeks, while Block 3 lasts 5 weeks.

Additionally, the Elite Block calendar, which is an optional block to be completed AFTER the initial 90 days, lasts 4 weeks.

The Elite Block includes 3 workouts not included within the P90X3 Base Kit. These workouts and calendar can be found within the P90X3 Deluxe and Ultimate Kits. In addition, they can also be purchased separately.


How long are the workouts for P90X3?

All P90X3 workouts are 30 minutes. The lone exception is the X3 Ab Ripper workout (15 minutes), included within the Deluxe Kit. Most workouts include a 2-3 minute cool down period.


What is included in P90X3?


P90X3 Base Kit Includes:

16 unique and brand new workouts on 8 DVDs

Plus, 5 Free Gifts

Fitness Guide

Nutrition Guide

90 Day Workout Calendar

How to Accelerate Intro DVD

24/7 Online Support

Network Exclusive P90X One on One: On One Leg DVD

Network Exclusive Premium P90X3 Hat ($24.95 value) - December Only!

Base Kit Pricing 

Retail $119.85 + S&H

Club $107.87

Coach $89.89 (90 PV)


P90X3 Deluxe Kit

Includes everything in the Base Kit PLUS:

3 Elite Extreme workouts on 1 DVD

Includes free Elite Block Calendar

1-Month E&E Tub

3 B-Lines Resistance Bands

Deluxe Kit Pricing

Retail $239.70 + S&H

Club $215.73

Coach $179.78 (180 PV)


P90X3 Ultimate Kit

Includes everything in the Base & Deluxe Kits PLUS:

1-Month R&R Tub

Gym-Quality P90X® Chin-Up Bar

P90X® Chin-Up Max

Premium Beachbody Jump Mat

Ultimate Kit Pricing

Retail $329.55 + S&H

Club $296.60

Coach $247.16 (247 PV)


P90X3 Challenge Pack


P90X3 Base Kit

30-Day Supply of Shakeology HD

30-Day VIP Team Beachbody Club Membership

Retail Price: $205 (December Promotional Price: $180)

p90x3 banner

Monday, December 2, 2013

We ALL make excuses...what IS your excuse?

What is your excuse

So, most of us have probably recently seen the picture of the mom who is super fit with kiddos with the title "What is your excuse?" I have heard a lot of arguments for why this picture was (and wasn't) offensive....I get it. I can see both sides so this isn't a post on that picture. This post is all about excuses. I write this because we (meaning me too!) all have excuses. I personally believe that the picture was to get us thinking. Get us thinking about what we can look like or conquer without excuses. At the end of the day it really is our excuses (and mindset) that holds us back from accomplishing our goals and dreams right?? Here are some common excuses I hear and have personally had myself and why I feel like they can be overcome. I don't say this to offend I say to so that we can all be conquerers together!!

1. I want to get out of Debt  but I don't have any extra money to

Dani JohnsonI have learned through Dani Johnson the idea that each of us have FAT in our spending that we can use to pay off our debt. It is different for everyone. The FAT we were able to locate was Cable Television, going to WHITS ice cream too much, and buying people expensive gifts. We estimated the amount of money we were spending on these things and realized we had an extra $100 a month we could take to pay off our debt. We are now doing this utilizing the snowball effect. To learn more about this check out Dani Johnson's  War on Debt  program.

2. I want to lose weight but I have bad genetics, no time to work out, no money to eat healthy, no time to workout. This is probably the largest area where people make excuses. It is easy to point fingers at someone and say "Oh they just have better genes". Did you know that you can actually reverse your genetics by taking supplements and working with a nutritionist to do so? There are so many programs out there like T25 that only take 25 minutes a day.

3. I want to read more or complete ____activity but there aren't enough hours in the day. We are all given the same amount of hours in a day. You might want to look at what you do each day to determine if there are things you can cut out or ways you can multi-task. For example, maybe you want to read your bible and work out more. Can you get the bible on cd and listen to it while you work out? Can you cut out how many hours you watch TV or log onto facebook. Take a good look at how you spend your time an prioritize what is most important.

4. I want to spend more time with family & friends but I am too busy. Take a few minutes and send a family member or friend a quick facebook message or text letting them know you are thinking about them. Pick one day a month to hang out and catch up. Take advantage of modern technology and do facetime or Skype and have a more personalized phone call. Find ways to do every day tasks together. Invite them over for a workout or volunteer to watch eat others kids. Invite family into your normal chaos to create time together.

Take some time to think about your goals. Now, think about what excuses have been holding you back from accomplishing your goals. Instead of just focusing on your New Years goal or resolutions think about how you will combat these excuses and MAKE IT HAPPEN!


Sunday, December 1, 2013

P90X3 FAQ's and Release Date

P90X3 FAQ's and Release Date

Here is the scoop on P90X3 for all of those who have been asking.

1. All workouts are 30 minutes long

2. The warm-up is 2 minutes and then constant work for the remaining 28 minutes

3. There is a separate warm-up disk called Cold Start if you need a longer warm-up due to environment, time of day, etc

4. P90X3 is a separate program from P90X and P90X2, not a harder version

5. Anyone can start on P90X3, even beginners

6. The nutrition plan goes back to nutrition basics of Power 90 and healthy eating

7. There are 16 workouts in the P90X3 base System

8. The Deluxe package has 4 extra routines for a total of 20

9. P90X3 will include a new Pilates based workout...

10. P90X3 will also include an all new Isometrics workout- A New Strength/Balance/Flexibility workout with Static Holds

11. And it will include CVX: Cardiovascular Extreme - a Cardio workout with weights

12. And P90X3 has MMX - a Mixed Martial Arts Extreme that expands the Kenpo workout

13. Includes Agility X- All new agility programming

14. And yes, Yoga is still part of the program, but it's only 30 mins

15. There are 4 schedules in X3- classic, lean, doubles, and bulk

16. 39 out of 40 people in the Test group lost 10% of their body fat %!!!!! (Whoa! How awesome is that?!)

17. If you've done P90X or P90X2, you'll see similar moves and all new stuff too

18. Equipment needed will include weights or bands (a pull-up bar is great like in P90X, but optional)

19. Every move in X3 has a Beginner/Modified, In between move, and Challenging/Hard

20. This program is based on science that suggests the first 30 minutes is the most effective part of any exercise routine, so we accelerate the workouts to create the most effective 30 minute routine

21. Ab Moves- Most of them are athletic in nature, some are standing up and many are front facing instead of being on your back

22. P90X3 will be available December 10, 2013

23. If you order from me, you will receive a free P90X3 hat and a bonus disc.

24. A P90X3 Challenge Pack will cost $180. That is P90X3 and our Super Healthy Meal Replacement-Shakeology, bundled together.

25. Order on December 10th at http://CoachHaywood.comx3