Team Beachbody ¡preestreno!Español Guest

Hi Guys!

I highly encourage you to print this calendar (or use your own), write your workout plan on it, and put a big X through each day that you workout:

Click Here for a generic workout calendar.

If you're doing P90X, Insanity, or ChaLEAN Extreme, go to www.FitnessFrenzyChallenge.com, and click on "helpful docs" to get your own program specific calendar.

Hope you choose to join us and stick with it!

~ Shannon

Do you REALLY want results?

You can workout till you're blue in the face, but unless you get your diet right also, you will not get the results you're after.

Proper diet is 90% of your success!!!

To be successful long term, let's not think "diet" though, let's work toward a new way of eating for life.

Make a decision to REALLY commit to healthier way of eating!

Here are some tips...

DO:
- Write down everything you eat ~ try using www.FitDay.com or www.MyFitnessPal.com
- Drink your water! (6-8 glasses/day)
- Take supplements –
- Eat breakfast – this kicks your metabolism into gear (Do NOT skip meals!)
- Eat every 2-3 hrs (5-6 meals/snacks)
- Have protein with each meal/snack
- Eat lots of veggies
- Eat whole grains instead of white flour prods
- Replace a meal a day with a Shake (Shakeology is best!)
- Eat only foods that came from the ground or had a mother (as Jillian says)

AVOID:
- Avoid sugar, white flour products (white pasta, white bread, crackers), processed foods, fried foods, fatty sauces, soda (not even diet), alcohol, cheese (or use low or non-fat)
- Avoid bread, rice, pasta or potaoes at dinner (stick with lean protein and veggies)
- Avoid eating after 7:00pm
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Here's my challenge to you:

1. Keep a Daily food journal.
Get a little spiral notebook, and write down EVERYTHING you put in your mouth and when. You can transfer this to www.FitDay.com or www.MyFitnessPal.com for easy tracking.

2. Commit to a particular diet plan.
See below for options.

3. Eat Breakfast (or have a Shake)! Eat 4-6 meals a day (every 2-3 hrs).
This will feed your metabolism and keep your body burning fat! If you skip breakfast and/or skip meals & snacks, your metabolism will slow down, and you will store fat. Just keep your meals healthy.

4. Plan ahead.
Failure to plan, is planning to fail. You're worth it ~ Just do it!
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Here are some specific diet options (choose ONE)...

1. Use Michi's Ladder, and STICK TO THE TOP TWO TIERS for max results.
To access Michi's Ladder, go to the top menu, click "Eat Smart", then "Michi's Ladder" (if you're not already a community member, please see the person who invited you here to get your free membership).

2. Follow the diet that came with your Beachbody workout program.

3. If you're a Beachbody Club Member, you can use the Menu Planner.
This is SO cool! It tells you exactly what to eat, and even gives you a printable grocery list! This membership has a 30 day money back guarantee, so there's not risk to give it a try!

4. Use the P90X Nutritional Plan (see attached docs):
- P90x_NutritionPlan_Guide_CheckLists
- P90x_NutritionPlan_Phase1_FatShredder (Ratio P/C/F: 50% / 30% / 20%)
- P90x_NutritionPlan_Phase2_EnergyBooster (Ratio P/C/F: 40% / 40% / 20%)
- P90x_NutritionPlan_Phase3_EnduranceMaximizer (Ratio P/C/F: 20% / 60% / 20%)

5. Try the Primal Blueprint diet. Click here to learn about it.
This is very extreme, and very low carb. It is basically eating like a cave man. Food that had a mother or came from the ground. Meats, fish, eggs, fruits, veggies, nuts, and healthy fats. Your carbs will come primarily from fruits & veggies. No bread, pasta, or rice on this one...not even whole wheat.

Please don't get overwhelmed with all this... just pick a program and do it! You can always try something different later if you choose.
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Here are some helpful additions to any diet plan you choose:

- Shakeology.
Shakeology is a low-calorie daily nutritional shake. This patent-pending blend contains vitamins, minerals, antioxidants, phytonutrients, prebiotics, and protein. Replacing just one meal a day with a Greenberry or Chocolate shake can help you lose weight, improve digestion, and increase energy.
- Scroll down to see the Shakeology 3-Day Cleanse!

- P90X® Peak Performance Protein Bars.
Take your protein to go. Maximize performance with 18 to 20 grams of protein per bar.

And there are MANY other helpful Beachbody products... Activit Multivitamins, Omega 3, Cal-Mag, P90X Recovery Formula, Performance Forumula, Slimming Formula, and much more.

Click here to see a full Beachbody Catalog (be patient...it's slow in opening)

Decide ~ Commit ~ BELIEVE YOU CAN DO IT ~ Succeed!

~ Shannon

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Attachments:

p90x_NutritionPlan_Guide-CheckList.xls (87.0k), p90x_NutritionPlan_Phase1_FatShredder.doc (37.0k), p90x_NutritionPlan_Phase2_EnergyBooster.doc (37.0k), p90x_NutritionPlan_Phase3_EnduranceMaximizer.doc (37.0k)

Personal growth is so important to make the most out of life, and to be able to accomplish BIG things, personally, physically, and financially!

I'd like to suggest an added component to our Challenge, for those who wish to participate (this is optional, but highly recommended).
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The Daily Challenge:
- Read at least 10 pages of a motivational/personal growth book.
- Listen to at least 15 min of motivational audio.
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I HIGHLY recommend audio books, especially for in the car. We call it "Drive-Time University". You can do SO much personal growth this way! You can also listen while cleaning house, making dinner, working on the computer, etc. You can also put them on your ipod! I have a whole library on mine!

Suggested Reading/Listening:

• The Slight Edge, by Jeff Olson
• Goals!, by Brian Tracy
• The Science Of Getting Rich, by Wallace D. Wattles - Free eBook!
• The Master Key System, by Charles F. Haanel - Free eBook!
• Eat that Frog! by Brian Tracy
• The Magic of Thinking Big, by David J. Schwartz
• Think and Grow Rich, by Napolean Hill
• The Master-Key to Riches, by Napolean Hill
• Secrets of the Millionaire Mind, by T. Harv Eker
• How to Win Friends & Influence People, by Dale Carnegie
• The 7 Habits of Highly Effective People, by Stephen Covey
• The 8th Habit: From Effectiveness to Greatness, by Stephen Covey
• Rich Dad, Poor Dad, by Robert T. Kiyosaki & Sharon L. Lechter
• Cash Flow Quadrant: Rich Dad’s Guide to Financial Freedom, by Robert T. Kiyosaki & Sharon L. Lechter
• As a Man Thinketh, by James Allen
• Multiple Streams of Income, by Robert G. Allen
• Smart Women Finish Rich, by David Bach
• The Automatic Millionaire, by David Bach
• Start Late, Finish Rich, by David Bach
• The One Minute Manager, by Ken Blanchard & Spenser Johnson
• The Aladdin Factor, by Jack Canfield & Mark Victor Hansen
• Acres of Diamonds, by Russell H. Conwell
• The 21 Irrefutable Laws of Leadership, by John C. Maxwell
• Failing Forward, by John C. Maxwell
• The Power of Positive Thinking, by Norman Vincent Peale
• You Can If You Think You Can, by Norman Vincent Peale
• You Were Born Rich, by Bob Proctor
• Cultivating an Unshakable Character, by Jim Rohn
• Seven Strategies for Wealth and Happiness, by Jim Rohn
• The Challenge to Succeed, by Jim Rohn
• The Millionaire Next Door, by Thomas J. Stanley & William D. Danko
• The Secrets of Self-Made Millionaires, by Brian Tracy
• The Science of Getting Rich, by Wallace D. Wattles
• The Secret, by Rhonda Byrne (Powerful Movie, book, or audio)
• The Answer, by John Assaraf & Murray Smith (Shows how to apply "The Secret")
• Creating Sales Velocity, by Matthew Ferry
• Never Eat Alone, by Keith Ferrazzi
• Hero Living, by Rudy Reyes

Audio: (most books above also available on audio)

• Building your Network Marketing Business, by Jim Rohn (GREAT audio for Coaches)
• Amplify your Money Magnetism, by Matthew Ferry (Daily mental conditioning exercise)

You can improve your life, one minute at a time...it all adds up!
~ Start TODAY!

Hi Frenzy Friends!
I want to encourage you all to set goals in all areas of your life....Mental, Physical, Spiritual, Emotional, and Financial. Below is a great outline on how to do this.

Decide ~ Commit ~ BELIEVE YOU CAN DO IT ~ Succeed!
~Shannon


Brian Tracy’s seven-step model of goal setting

Step 1:
Decide exactly what you want. This immediately moves you into a separate category of people because most people have no idea of what they really want. Clarity is the most important single quality of goal-setting and perhaps the most important single quality of success. Decide exactly what you want in each area of your life. Instead of fuzzy goals like more money, better health and happiness, be specific about exactly how much more money you want to earn in a specific period of time and combine that with exactly what level of health and fitness you desire.

Most people are unconsciously preoccupied with the fear of failure. It is the greatest single obstacle to success in adult life. And the fear of failure can work on you unconsciously by blocking you from setting clear specific goals. Why? Well, if you don't set clear, specific goals, then you can't fail to achieve them. So your subconscious mind is actually protecting you by helping you to avoid failure.

You must resist and overcome this tendency by having the courage to be bold and specific about exactly what you want. This is step number one.

Step 2:
Write it down. Only three percent of living Americans, or adults anywhere for that matter, have written goals. Everyone else that thinks about a written goal and plans to write them down, someday. But they never get around to it. Most people spend more time making a list of groceries before they go shopping or planning a vacation than they do in planning their lives. But again, this is not for you. Success begins with a pad of paper, a pen and a few minutes of your time. One of the most important keys to success is to "think on paper."
All successful people "think on paper." And here are two important points. If you cannot write it down clearly and specifically on a piece of paper, then it means that you are not really clear about it yourself. Perhaps you don't even want it. What is worse, it may be that you are afraid that you may not attain it. Nonetheless, a goal that is written down is merely a fantasy or a wish. A goal that is clearly written and described on a piece of paper takes on a power of its own, it is now something concrete that you can touch and feel and work with.

The second principle of writing goals down is that something miraculous happens between the head and the hand. When you actually write a goal down, it is as if you are programming it into your subconscious mind and activating a whole series of mental powers that will enable you to accomplish more than you ever dreamed of. By writing it down you intensify your desire for the goal and you increase your belief that the goal is possible. You begin to expect to achieve the goal and you start to attract people and circumstances into your life that are consistent with the attainment of the goal. Writing your goal down is one of the most amazing of all goal-setting skills and it is a key to your success.

Step 3:
Set a deadline. If it is a large goal, set a series of sub-deadlines. A deadline acts as a "forcing system" on your subconscious mind and begins to move you toward your goal rapidly while it moves your goal toward you.

Sometimes people ask me, "What if I set a goal and I don't achieve it by the deadline?" The answer is simple. Set another deadline. Remember, a deadline is a guess-timate of when you will achieve it. Sometimes you will achieve your goal well in advance of your deadline. Sometimes goals will take much longer than you expect. But you must have a target time before you set off.

It is like making a reservation at a restaurant. You may be five minutes early or five minutes late, but you always have a specific time for which your dinner is reserved.

Step 4:
Make a list of everything you could possibly think of that you will have to do to achieve your goal. The more comprehensive your list, the more motivated you will become, the more intense will be your desire and the more you will believe it possible.

One of the things that hold people back is even if they get to the point of a written goal; they do not take the time to lay out a list of all the little things they will have to do to get there. And with additional experience, you will add new items to your list until it finally becomes complete.

Step 5:
Take your list and organize it into a plan. A plan is really quite simple. It is a list organized by priority and importance. You decide what you will do first and what you will do later. You decide what is more important and what is less important. And most of all, you decide upon the one thing that is more important than anything else that you can do immediately to begin moving more rapidly towards your goal.

Step 6:
Take action! This is the big killer for most people. They are procrastinators. They have great ideas combined with great hopes and dreams. They may even get to the point of writing down their goals. But when it comes to taking action, they always have a reason or excuse to procrastinate to put it off until a later time. However, as the Bible says, "Faith without deeds is dead."

It is when you launch toward your goal that you begin to feel the desire and power that goes along with goal setting. And once you have launched toward your goal, it is much easier for you to continue moving in that direction.

Step 7:
Do something every day to move you toward your major goal. Never let a day go by without you engaging in some action that helps you move another step in the direction of what you really, really want in life.

Remember, you can't hit a target that you can't see. And if you don't know where you are going, any road will get you there. The simple seven step act of deciding exactly what you want, writing it down, setting a deadline, making a list, organizing the list into a plan, taking action on the most important item on your list and then doing something every day towards your goal will change your life and your future in ways that you cannot even dream of today.

Now skip to the "last" page of this thread to see the most current posts. (Go to the top of this page and click "last").







BRING IT!
~Shannon

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Yay, Michelle!
Thanks for joining us! I added you to the "Roll Call"!

How fun to take that little cutie on a bike ride. I'm so glad to have seen her in person...I swear she's absolutley the most adorable little girl I've ever seen in my life!

Keep Pushing play (or at least doing some kind of workout)!

~Shannon

Hi all -

Yes, count me in on the 30 day Challenge - My name is Dawn, I've been married for 17 years and have two great kids (14 yr old daughter and 10 yr old son).

Current Fitness Level: I'm in my 3rd round of P90x, week 9 - Goal is to continue lowering my fat % and further define my muscle definition.

Yesterday's workout - Chest/Back and Ab200 and Today Plyometrics.

Love the workouts and love the added support I get from the Thread - thanks Shannon for setting this up, you're awesome!