Little Decisions That Lead to Success or Failure

I sometimes get asked, "What is the big key to losing weight?" The truth is that it is our everyday decisions that ultimately lead to our success or our failure. We all know that we should exercise and maintain healthy eating habits. That decision is easy! So why doesn't everyone do it? There are two general answers for this.


The first is that making bad decisions is also easy. Deciding to get up and exercise for 30 minutes a day is easy. We all know the benefits of exercise (weight loss, more strength, more endurance, less chance of injury, etc). The problem is that it is also easy to get distracted in our daily routine that exercise becomes an after thought. The same can be said about eating healthy, making good financial decisions, having a happy marriage, or anything that we are trying to accomplish in our lives.


The second is that we are a society that demands instant gratification. The reason that most people quit exercising is that they don't see the results right away. If you were to exercise for 30 minutes today, you wouldn't wake up tomorrow and notice how much thinner you look. Chances are even after exercising every day for a week, you still wouldn't see the results of your hard work. It takes time to see the results of your daily decisions. The same can be said about our bad decisions. Will you instantly die of a heart attack if you eat a bacon double cheeseburger? Probably not. If you pick up a cigarette, will you have lung cancer after the first pack? Nope. It's that feeling of, "I worked out and I don't look or feel any better." or "I ate a super size meal with a milkshake yesterday and I'm not any fatter today" that really gets us in to some bad habits.

It's time to stop looking short-term and begin to look at the long-term effect of our decisions. I highly recommend reading the book, "The Slight Edge" This book will show you how everyday decisions aren't as small as we thought we were.


What decisions are you going to make today? Are you going to start working towards a healthier lifestyle? If so, I can help get you started. I'd love to find out more about you, so that I can help you find a complete fitness (exercise, nutrition, and support) program that will help you get started on the path to better health and a longer, happier life. Email me at bbcoachkoz@yahoo.com

What is a coach?

When I tell people that I am a Beachbody Coach, the most common response I get is, "What does a coach do?" Too many people think that I am a sales person for Beachbody. I'm not. I've been in sales before and, even though I was good at it, I didn't like the feeling it gave me.

Being in sales is all about convincing people to spend money that they may or may not have on crap that they don't really need. I worked at Best Buy a few years ago. Some of our training was about how to overcome the objection of "I can't afford this." Our job was to convince them to open up a credit card and go further in debt just to get a bigger television, video game system, surround sound, or whatever else we happen to be selling that day.

Being a Beachbody Coach is NOT about selling. What coaches do is provide people with information about fitness as well as the opportunity to become a coach and make money. After they get the information, we help answer any questions that they may have. It is not a coaches job to pursuade someone to do something. People have to want to get physically fit and/or financially free for their own reasons. If people start to do something for my reasons, they will get discouraged and quit.

Do I want everyone to become physically fit and healthy? YES! Can I force someone to do it? No. I do share information about health, fitness, and weight loss in an attempt to show people the importance of being healthy. People have to decide to take that first step on their own for their own reasons. Once they do that, I can help them.

If you've already started your journey towards a healthier lifestyle, what is your "why"? What is it that made you decide that it was time to get started? If you haven't started, I hope that this video can help you make that decision today:









The same can be said for sharing the coaching opportunity. My job is not to convince people that they have to do it. This is a decision that people need to make on their own. Is this the right time for you to start your own business and make some extra money? Would you do it to earn a little extra spending cash, build a business and be a stay at home mom/dad, buy that new car you've been thinking about? Whatever your reason is needs to be YOUR reason. Just like getting physically fit, my job is to share the information and answer any questions you may have.

Even if you are one of those people who never thoght about starting their own business, I would encourage you to watch these videos. They say that the best things in life happen when you least expect them. Here you go:














If you have any questions about fitness programs or the coaching opportunity, please feel free to send me an email so that we can set up a time to talk. My email is bbcoachkoz@yahoo.com

P90X Results

Here is the video of my 90 day transformation. Hope you enjoy!

For more information about P90X or other Team Beachbody fitness programs, please visit http://www.beachbodycoach.com/thekoz or email me at bbcoachkoz@yahoo.com

Recipe of the week

In celebration of getting my new workout program (ChaLEAN Extreme) in the mail today, I am going to pick one of the recipes from the nutrition guide that comes with it.

TURKEY TACO SALAD

4oz. lean, white-meat turkey, ground

1/4 cup canned tomato sauce

1 garlic clove, minced

2 cups cleaned, chopped romaine lettuce leaves

3 black olives, sliced

2 1-inch slices of avocado

2 Tbsp. reduced fat cheddar cheese, shredded

5 tortilla chips, crushed

2 Tbsp. low-fat, no-sugar ranch dressing

salt and pepper to taste

nonstick cooking spray

Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Add the garlic, turkey, and tomato sauce. Simmer for about 5 minutes, or until turkey is cooked through. Meanwhile, pile the lettuce onto a dinner plate and top with the olives, avocado, cheese, and tortilla chips. Spoon turkey onto the salad and drizzle with ranch dressing.

Calories: 431

Protein: 46g

Carbs: 28g

Fiber: 7g

Fat Total: 14.5g

You can learn more about (and order) ChaLEAN Extreme HERE

Recipe of the week

Feels like a good week for fish! For those that are on a budget, Tilapia is a nice fish that you can get pretty cheap. Where I shop, it's normally about $4.99 per pound, but I've seen it as low as $2.99. Here's a recipe to help you bring out the full flavor of this amazing fish.

Tilapia with Mango Salsa

• 4 tilapia filets
• 2 cup brown rice, cooked

Mango Salsa:

• 1/4 cup red bell pepper, diced
• 1/4 cup green or red onion, diced
• 1 tsp. fresh cilantro, minced
• 1 tsp. crushed chili flakes
• 2 tsp. rice wine vinegar

Combine salsa ingredients together in a medium-sized bowl and mix well. Place in refrigerator for at least 30 minutes. (The salsa will last in the refrigerator for 2 days.) Lightly brush three to four tilapia filets with olive oil. Bake at 375 degrees for 15 minutes, or until flaky. Spoon one-half to one cup of cooked rice on a plate. Top with cooked filet and top filet with salsa. Recipe serves 3-4.

Questions? Feel free to email me at bbcoachkoz@yahoo.com

Double Dipping

Yesterday was a great day, as the NFL season really got started. There were a lot of great games to watch as many went down to the final play. Tonight marks the first Monday Night Football of the season. Since the NFL decides to double up on their Monday night games, I figured that I would provide you with double the recipes. Get your chips ready for these healthy dips:



Low-Cal Spinach Dip

10 oz. fresh baby spinach, steamed until wilted
1 cup plain, fat-free yogurt, drained
4 oz. fat-free cream cheese, softened
1/4 cup reduced-fat Parmesan cheese, grated
1 clove garlic, minced
1/4 cup scallions, finely chopped
1 Tbsp. fresh lemon juice
Place spinach in a colander and drain all of the excess water. Finely chop spinach and place in a medium bowl. Stir yogurt and cream cheese together until smooth, and then add to the spinach. Stir in Parmesan cheese, garlic, scallions, lemon juice, salt, and pepper, and mix well. Refrigerate until ready to serve. Makes 2 cups. Serving size is 1/4 cup.

Preparation Time: 15 minutes
Nutritional Information: (per serving)
Calories: 51
Protein: 5 g
Fiber: 1 g
Carbs: 5 g
Fat Total: 1 g
Saturated Fat: 1 g


Satisfying Eggplant Dip: The Super Spread!

3 medium eggplants
1 head garlic
2 Tbsp. Olive oil
Sea or kosher salt
1/4 cup parsley, chopped
Pepper to taste

Preheat oven to 400 degrees. Wash and dry eggplants, then make slits in them with a knife. Peel garlic, cut into slices, and slip the garlic into the eggplant slits, pushing deep into the flesh so they don’t show. Lightly brush olive oil on the outside of the eggplant, and sprinkle with salt.
Place in the center of a cooking rack and roast, turning occasionally until the eggplants have deflated and are tender, approximately 30 minutes. Allow to cool. Cut in half and scrape the flesh and roasted garlic from the skin. Mash with a fork or mixer, adding just enough olive oil to make it creamy. Season with salt, pepper, and parsley. Serve with pita wedges or flatbread. Makes 5 servings.

Preparation Time: 10 minutes
Cooking Time: 30 minutes


Nutritional Information: (per serving)
Calories: 140
Protein: 4 g
Fiber: 7 g
Carbs: 21 g
Fat Total: 6 g
Saturated Fat: 1 g




Do you have a recipe that you'd like to share? Leave it in a comment here or email it to bbcoachkoz@yahoo.com

What is a workout?

What is a workout?

A workout is 25% perspiration and 75% determination. Stated another way, it is one part physical exertion and three parts self discipline. Doing it is easy once you get started.

A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you workout regularly, your problems diminish and your confidence grows.

A workout is a personal triumph over laziness and procrastination. It is the badge of a winner – the mark of an organized, goal-oriented person who has taken charge of his or her destiny.

A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary.

A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are triggers that can release it.

A workout is a form of rebirth. When you finish a workout, you don’t simply feel better, you feel better about yourself.

George Allen
4/29/22 – 12/31/90


Ready to start working out but not sure what to do? I can help you find a workout program that is right for you. Email bbcoachkoz@yahoo.com for more information.

Recipe of the week

Banana Chocolate Oatmeal

1 cup water

1/2 cup oatmeal

1 banana

1 tsp. honey* (optional)

1/2 scoop chocolate Beachbody's Whey Protein Powder

1 heaping Tbsp. flaxseed meal* (or ground flaxseeds)

Slice the banana. In a 2-quart microwave-safe bowl, mix all but the flaxseed meal, and make sure there are no powder clumps. Cover the bowl to prevent splattering, and microwave on high two to three minutes, depending on how soft you want the banana. Stir in the flaxseed meal and let cool two to five minutes. Serves 1.

Cooking Time: 4-8 minutes

I had this for breakfast, but I replaced the Whey Protein Powder with Shakeology. It was AMAZING! So delicious, so healthy, and I was so stuffed that I couldn't even finish it. Definitely a keeper recipe and that's why I posted it here!

Check out the health benefits of Shakeology HERE

Team Beachbody - Eat Smart: Recipes

Hey everyone! Sorry for being a day late, but between being swamped at work and being sick, the day got away from me. Anyway, here's one for all you chicken lovers out there. Cluck, cluck, YUM!

Team Beachbody Eat Smart Recipes:

2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil


Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2."

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Fad Diets

It seems like everyday there is a new diet plan. These fads sometimes come and go quickly while others stay around for years and years. There is always a new guru or doctor telling us how to lose weight quickly, or long term and coming up with some revelation that will melt the fat away. In reality there are few unique meal plans in the weight loss world. Most are really just variations of an old idea and yet we are fascinated with the latest and greatest. The United States, in general, is obsessed with being skinny and this really fuels the fire for the endless barrage of eating programs.

Also, it is interesting how the word diet has really got a negative connotation to it, when in reality the basic meaning of the word diet is not about weight loss and as taken from Webster's dictionary is, food and drink regularly provided or consumed and habitual nourishment. So, it is basically what one eats daily. Also, the word seems to be synonymous with temporary, like something you do just to lose weight and then stop at some point, and this is where most fail, instead of changing their habits forever.

The effect of the constant flow of new weight loss programs is that people keep jumping on these bandwagons trying many and never succeeding with one. Yo-yo dieting is a term that refers to this phenomenon. Some experts say that going from one to another is actually worse than just not dieting at all. First, it is self defeating and really does nothing for self esteem to fail over and over again and most important it is not leading to a healthy lifestyle and a fundamental change in how we view and relate with food, which is the basis of long term success. Yes, indeed it is true that changing our mental and emotional association with food and how we eat is the most important predictor of long term healthy body weight.

There are two types of people, one that eats to live and the other that lives to eat. This is the core problem of the overweight and that is what needs to be addressed in order to maintain a healthy body image and sustained success in ones diet.

Individual eating plans are usually recommended so to match the personality of the person. But, in the end the best diet of all time is one that incorporates a variety of nutritious foods and regular exercise. The key to success is to choose the plan that best fits your tastes and habits and then do not look at it as temporary, but instead envision a life long eating habit change that will facilitate a life long fit body and mind.

This is why I love the programs offered by a company called Beachbody. Their programs include a top of the line exercise program (like P90X, Insanity, Turbo Jam, etc), a complete nutritional plan, support from an entire website community, and a personal coach to help you maximize your results.

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Why do people quit?

I talk all the time about in-home workouts. The reason that I like them is that there are easy to follow workout routines and (with Beachbody programs) excellent nutrition plans. When most people start thinking about getting in shape, they start thinking about gym memberships. The problem is that 50% of people who start going to a gym, stop going 6 weeks in. In many cases, they still pay the monthly membership fees.

Please don't get me wrong, I really don't have anything against gyms. If you have a well defined plan, know what you're doing with the equipment and like working out with other people, gyms can be awesome. The problem is that most new gym memberships, people think they can hop on a treadmill for 20 - 30 minutes and randomly lift some weights and they will see results immediately. After 6 weeks of doing the same exact thing 3 - 5 days per week, they don't see any results, get discouraged and stop going to the gym.

Many gyms do offer personal trainers to help beginners develop a plan, but they can start to be very expensive. The last time I looked in to it, each 1 hour session cost $60-80. By far, personal trainers are the best way to generate a personalized program based on your goals and fitness level. The other benefit they have is that as you get stronger, they will be there to show you how to tweak your routine to make sure that you are always challenged. The problem is that most people don't want to spend that much money, so they opt not to utilize a PT.

The bigger problem is that most gyms don't cover nutrition. Sure, some may have supplements and even a smoothie bar, but that's not even close to enough. I have watched people finish their workout, walk out to their car, and head straight to the fast food drive-thru for a quick breakfast. Just because you workout doesn't mean that you can eat whatever you want. 6 weeks after working hard in the gym and eating garbage there are no results that can be seen and people stop working out.

Here's what a list of what I like about in-home workouts through Beachbody:

- No monthly fee

- Defined exercise program

- Nutritional plans

- Free website support

- Variety

- Money back guarantee

- FREE coach

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Recipe of the Week

Looking for low fat recipes? Check this blog every Monday for my recipe of the week. This week I have a real treat. A low-fat, high energy, breakfast burrito! Check it out:

1 10-in. whole wheat flour tortilla 3 egg whites (or 1/4 cup egg substitute) 1/2 oz. (2 Tbsp.) shredded, part-skim mozzarella cheese* 1/2 slice lean ham, chopped 2 Tbsp. salsa Nonstick spray Salt and Pepper Spray pan with nonstick vegetable spray, and add eggs. Cook for two minutes, then remove eggs from pan and spoon onto the tortilla. Sprinkle with cheese and ham. Season with salt and pepper to taste. Roll tortilla and fillings up "burrito style," wrap in a paper towel, and microwave for 10 seconds. Serve with salsa. Serves 1. *You can use other low-fat cheeses if you prefer. Look for cheese with 5 grams of fat or less per one-ounce serving. Nutritional Information: (per serving) Protein: 21.5 g Fiber: 5 g Carbs: 43 g Fat Total: 10.4 g Saturated Fat: 3 g

Be sure to check in during the week for fitness and financial tips as well. See you next time.

Weight Loss Basics

There are 3 basic strategies when it comes to weight loss.

1) Changing your diet

2) Increasing your physical activity

3) Supplements

The quickest way to get results is to combine all three. Keep in mind that the perfect weight loss strategy at one point in your life may not be the best strategy in another. As our body composition changes, our dietary needs change as well. The diet plan that worked when you were 50 pounds overweight at 35% body fat won't work when you are 10 pounds overweight at 20% body fat.

When someone first starts a fitness program, the weight loss can be dramatic at first, especially if they are overweight. In this case the basic formula of calories in less than calories out works like a charm. People doing this can experience great weight loss while undereating. This is where supplements really need to come in to play. Vitamins, protein powder, and especially Shakeology play a huge role in making sure that these people don't suffer from malnutrition. Add exercise to the equation and the weight loss rate will increase even more.

The exercises may have been getting easier, but over time, they start getting harder and harder. This is because the body is still not getting the nutrition it needs and is running out of fat to burn. At this point, weight loss starts to slow down.

Here's Steve Edwards to explain it much better than I can. You'll even see how INCREASING your calorie intake can help you lose weight.

Steve Edwards is one of the top health and nutrition experts in the country. I am so proud to work for the company that he supports, Beachbody. I'm always looking for others who want to help change people's lives, as a coach. Feel free to email me for more information: bbcoachkoz@yahoo.com

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

What's better than a recipe of the week?

How about TWO recipes!!! Being that I am from New York, pizza was a more than a meal... it was like a day of the week. What day is it? PIZZA DAY!!! Unfortunately, pizza is LOADED with tons of calories, fat, and unhealthy carbs. I have found an amazing recipe on how you can have pizza and make it a lot less unhealthy than pizza delivery or that frozen cardboard stuff that some people call pizza. Check it out!

What you'll need

Ingredients

Whole Wheat Flour 3 Cups

Active Dry Yeast 1 Package (found in the baking section)

Olive Oil 2 Tablespoons

Sugar 1 Tablespoon

Salt 1 teaspoon

Very Warm Water 1 & 1/4 Cups

Yields: 4 - 8 pizza crusts (depending on how thick you like your crust)

Directions

1. Combine the water, sugar and yeast in a large mixing bowl and stir to dissolve. Stir in half of the flour and let sit for 10 - 20 minutes (the longer the better).

2. Stir in the salt and the remaining flour until you get a kneadable dough. It may get a little sticky at first and require a little elbow grease, but bear with it for a minute or so and your ball of dough will appear.

3. Sprinkle a little flour on a hard surface (so the dough doesn't stick) and knead for about 5 minutes or so or until it gets elastic. Use your hands, knuckles in a rocking and rolling motion to knead it. Have fun with it.

4. Dive the ball into 4 - 8 pieces, shape each piece into a ball, place into individual bowls and cover with a clean damp towel or cloth. Now you need to let it rest and rise. The more you let it rise, the fluffier the pizza crust will be. If you are impatient, leave it for 10 minutes, if not, leave for around an hour.

5. Take one of the balls and put onto a floured flat surface and use your knuckles to rock out the dough to make into a flat crust. If you have a rolling pin, then flour and use that. Once again, you can determine the thickness of the crust. Repeat with other dough balls, or put them in the freezer so you can use at another time.

6. Brush each side of the crust with oil, and place on a baking sheet.

7. Preheat your oven to 500 degrees.

8. Pace your favorite sauce and toppings on your pizza. You can use pre-made tomato sauce, marinara sauce or low sugar BBQ sauce. Throw on some lean protein like chicken and layer with some vegetables and some cheese. The options are endless and you can design it to your liking.

9. Cook at 500 degrees for 10 - 12 minutes or until dough is cooked through and toppings are crispy.

Note: If you are using full fat cheese, only use a little bit and don't overdo it. If you are using low fat cheese make sure you keep an eye on it as it doesn't melt like full fat version and may burn if left in too long.

This recipe is very basic and you can add anything you to want to it. Add garlic powder, herbs and spices to create different types of crusts. You can even use it to make bread, calzones and other healthy baked goods.



Recipes like this make it easy to get addicted to healthy eating. P90X got me addicted to exercise. With a large variety of programs, Beachbody has a program for everyone. Let me help you find the best solution for you.


For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Recipe of the Week

Who says that chocolate isn't a part of breakfast? Check out this healthy and tasty recipe that will really make your oatmeal come alive.

Banana Chocolate Oatmeal

1 cup water

1/2 cup oatmeal

1 banana

1 tsp. honey* (optional)

1/2 scoop chocolate Beachbody's Whey Protein Powder

1 heaping Tbsp. flaxseed meal* (or ground flaxseeds)

Slice the banana. In a 2-quart microwave-safe bowl, mix all but the flaxseed meal, and make sure there are no powder clumps. Cover the bowl to prevent splattering, and microwave on high two to three minutes, depending on how soft you want the banana. Stir in the flaxseed meal and let cool two to five minutes. Serves 1.

Cooking Time: 4-8 minutes

For more information about Team Beachbody, please visit http://www.beachbodycoach.com/thekoz

Personal Trainers as Beachbody Coaches - The Perfect Combination

Recently, I was talking to a fellow Beachbody Coach who is also a personal trainer. This intrigued me, because I just never thought that the two things would work together. Man.... she proved me wrong. Here's her quote on how she uses both jobs together to create life-long clients:

"Hi Paul!

I have 1 PT that is a coach (not in TX) and I am a coach. I started in May and its added several hundred dolars to my PT business alone already. Theres SO MANY ways to use it.
Are you a PT? -
These are just some of the endless ways to use it:
1: In my initial meeting and intro packet I talk about PT (usually 2x aweek) but that they must get on a home program as well. Then I introduce BB and why I became a Coach as a resource for my clients...
2: I deduct the cost of any BB program they get from their total PT training fee if they do it within the first 30 days (and I remind them weekly). So other than shipping the really get a FREE program. Most of my clienst dont exercise so I direct them to 10 Minute Trainers, Power Half HR etc...

3: I give free programs away as monthly contest gifts- I set up their Team BB WOWY free acct and just bill it to myself- but deliver it to them

4: I have nearly everything by BB so I let my clients check out DVDs to view at home - a Try Before You Buy option

5: I give every clients LOTS of Shakeology Samples - direct them to drink them after PT sessions. I do for about 3 weeks (thats 4-6 samples) - Then they get hooked and go on HD Shakeology.

6: I have always kept in constant email contact with my prospects-former clients -clients. I do a monthly "Featured Program"- I give overviews, my thoughts about who its perfect for and the like. I have converted 3 year old prospects who never started PT into BB customers.

7: When I have a client that is just amazing in attitude & results I have always talked about them becoming PTs..Now its a natural segway to talk about them becoming coaches.... planting seeds everywhere."

I am now working on becoming a PT because I see that the two roles are really a perfect fit together. She went on in a future email to say:

"...as a little side/personal note. I am 47 and was in stellar shape & health - in Dec of 2009 I was diagnosed with sudden onset Rheamatoid Arthritis that struck my hands. It was a wakeup call for me...What if life dealt me a situation where I could no longer do what I was doing for income? SCARED ME TO DEATH! I had been playing with the idea of BB Coaching for 6 years or more... It was that diagnosis that made me take the plunge. I wish I had done it 6 years ago! LOL ... Anyway- I guess my point is this: Everyone needs a plan B. For me it was a medical thing- it could have been a car accident or having to suddenly relocate with my husband- whatever- I think we ALL need a Plan B.
Much success to you in your life- let me know if you want help with a Plan B."

That brought up a good point. Not just for PTs, but for everyone.... if something happened to you that caused you to not be able to work, what is YOUR plan B? It's so easy to become a coach for Beachbody. It's a business, it does take some work, but with proven products like P90X, Turbo Jam, Shakeology, and many more, you can make this in to your financial safety net.

For more information about Team Beachbody and becoming a coach, please visit http://beachbodycoach.com/esuite/home/TheKoz?bctid=41922032001

Recipe of the Week

This one goes out to all of you who, like me, have a sweet tooth. I've heard people say that they don't want to eat healthy because they'd have to give up desserts. Here's a recipe for you!

Banana Mousse 2 Tbsp. low-fat milk 1 medium banana, quartered 1 cup plain, low-fat yogurt 4 slices banana (1/4 inch each) 4 tsp. brown sugar 1 tsp. vanilla extract In a blender, blend milk, sugar, vanilla, and the quartered banana together at high speed until mixture is smooth. Pour into a bowl and fold in yogurt. Chill mixture for at least 45 minutes in refrigerator; when chilled, spoon mousse into 4 dessert dishes, standing a banana slice on the side. Makes 4 servings. Preparation Time: 1 hour Nutritional Information: (per serving) Calories: 89 Protein: 4 g Fiber: 1 g Carbs: 16 g Fat Total: 1 g Saturated Fat: 1 g

For more information about Team Beachbody's exercise and nutritional programs, please visit http://www.beachbodycoach.com/thekoz

A Great Support Tool

We all know that exercise and nutrition are key essentials to the success of increasing your level of fitness. Let's not forget another key component and that is SUPPORT. This support could come in the form of moral support from friends and family. It could also be tools that provide support in your journey. Today I want to go over the basics of one of the best support tools out there and that is the FREE website from Beachbody.

Just like most websites available today, the first step is to set up your account. To do that head to http://www.beachbodycoach.com/thekoz and click on Join.

From there, a pop up window will appear, showing you the difference between the free membership and the club membership. For this example, we are going to select the free membership. Scroll down in the pop up window and click on, "Try Free Membership"

The next section is where you put in the required information needed to set up your account. Notice that they do not even ask you for a credit card number. Why? Because it's FREE! Fill out your information and click on "Submit"

Congratulations! You now have your very own free account at teambeachbody.com. The first thing to do is to fill out your profile. To get started with that, click on "Edit Profile."

As you can see, there are many areas of your profile that you have the option of filling in. I recommend filling out everything, but in this example we are going to look at two important areas. The first one is Fitness Programs. If you haven't decided which program to do yet, that is perfectly fine. You can skip this step and come back to it later.

The programs section is where you list which Beachbody programs you are using and which is your primary program. You can also select what type of equipment and nutritional items you are using. In this example, we are going to select that we are doing P90X. Make sure you scroll to the very bottom of the screen and click on Save.

Now we are going to set up our Progress and Goals section. On the left side of the screen, click on "Progress and Goals." The first thing to select is your Overall Goal. Select your goal from the drop down menu. You can also put in your start date as well as your transformation story. Click Save.

Scroll down to the Body Measurement section. Your starting measurements should be taken the day before or the day you start any fitness program. Notice that weight is one of the measurements, but it is not the ONLY measurement. I've said it before and I'll say it many times again... The scale is not your friend. Do not measure your progress my pounds. Measure it in inches and body fat %. Once you are done putting in your starting measurements and projected goals, click Submit.

As you can see, you will be able to add entries as you progress through your program. You can do these weekly, monthly, or whenever you want to.

As you enter in your progress, you will be able to see how close you are to reaching your goals. On the top right of your screen there is a progress bar. As you get closer to your goal, a green bar will fill the empty space and you will also be given your % to goal.

Now on to the WOWY SuperGym. This tool is GREAT! I love it, I use it every day, and I LOVE IT! This is the easiest way to keep track of how hard you've worked in the past and what workouts are coming up in the future. To get there, click on the Get Fit tab at the top then WOWY SuperGym on the side.

You have the option to manually enter any type of workout you do such as go for a run, go swimming, etc. One of the great features this has is the auto schedule feature. If you are doing a Beachbody workout program, this will automatically fill up your calendar with which workouts to do every day. Click on the Auto Schedule link on the left side of the screen.

Remember when, on our profile, we selected which programs we were doing? This is one of the main reasons that we did. You will only see options to auto fill the calendar for programs that you said you were doing. In this case we are doing P90X and we are going to select the Classic version of the schedule.

Now we just have to put in the day we are going to start working out and the time of day we will be doing our workouts and click on Auto-Schedule Workouts. Then, in the pop-up window, select "Back to SuperGym."

Now, when you log in to this site, you can come to the SuperGym and see which workouts are planned for the day. When you are ready to workout, just click on Start Now and go do your workout. The calendar will keep track of how many workouts you have done each month.

The last thing I want to talk about is the message boards. I have truly saved the best for last. Go to your Connect Tab (on the top of the screen), then click on Message Boards.

From here, you can see that there are tons of categories containing thousands and thousand of posts. You can get information about programs, nutrition tips, find workout partners, and so much more. Let's take a look at the P90X message boards. Click on Programs.

Now click on P90X.

One thing you'll notice in this message board is that people are starting up posts for P90X workout groups. This was where I found my group and it has been great. This is where you'll get tons of moral support from people who are going through the same struggles as you. You'll find that you have some questions that they have answers to and they'll have questions that you have answers to.

Take the time to explore all of the amazing features that this website has to offer. Once you log out, you can return to your site, by heading to http://www.teambeachbody.com and logging in. If you have any questions, please feel free to contact me at bbcoachkoz@yahoo.com

For more information about Team Beachbody and to sign up for your free website access, please visit http://www.beachbodycoach.com/thekoz

Picking the right program

There are two main factors to take in to consideration when trying to choose a workout program.

1 - What is your current level of fitness? It is important to pick a program that is going to really push you, but not one that is going to kill you. If you pick a program that is too easy for you, then chances are that you won't get much (if anything) from it. If you are a beginner and decide to jump into something like Insanity, you will probably end up either quitting after 2 days or injuring yourself. If you are unsure, I always live by the rule of it's better to start off too easy than too hard.

2 - What is your preferred workout style? There are different programs at each level of fitness to choose from. Are you someone who likes the feel of a traditional workout program with weightlifting, cardio, push ups, pull ups, etc or do you like more of a dance / kickboxing workout? Even if you pick a program that is within your current level of fitness, if you hate doing it every day, chances are that you will not stick with it.

I'm going to show some of the programs that are offered by Beachbody and group them by difficulty. The videos are there to show you they style of workout, so you can see if it is something you would enjoy doing.

BEGINNER:

Power 90 - Tony Horton will give you a traditional style workout combining weights, cardio, yoga, ab work, and kenpo.

10 Minute Trainer - Another program with Tony Horton. This program (as the name states) features workouts that are done and meals that are prepared in 10 minutes.

Turbo Jam - Chalene Johnson gets the party going with her unique style of cardio dance and kickboxing. This routine is so fun that you won't realize that you are working out until it is over and you are covered in sweat.

Body Gospel - Inspirational gospel music powers you through cardio and light resistance workouts to help burn fat and reshape your body. Connects your faith with your fitness.

INTERMEDIATE PROGRAMS:

P90X - Tony Horton is back with Power 90 Extreme (P90X). He has built this program around the idea of muscle confusion. This is the one that I personally use and you can read about my results in previous and future posts.

Hip Hop Abs - Shaun T shows you how you can lose weight and work your abs without doing a single sit up or crunch. His dance routines feature moves that are designed to make your abs work while you get a great cardio workout. You melt away the fat while building up your ab muscles which gives you amazing results.

ChaLean Extreme - This program is led by Chalene Johnson and is a 3-phase circuit training program designed to help you build lean muscle so that your body burns fat quickly

ADVANCED / EXPERT

Tony Horton One on One - Every month Tony Horton delivers his latest workout from his home to yours. No music, no demonstrators, just you and Tony, One.... on.... one. Can you hang?

TurboFire - Chalene turns up the heat (pun intended) with this advanced version of Turbo Jam. You want a fun, but EXTREME workout? Well here it is!

Insanity - Here it is. The mother of all the workout programs. Shaun T is going to push your body to it's limits.... then he's going to push more. No equipment. It's just you against your body. Just added! It now comes with an extra workout disc, Insanity, Fast and Furious for those busy days when you can't do a full session of Insanity.

As always, if you have any questions or need help deciding which program is right for you, please feel free to ask.

To order or get more information about Team Beachbody programs, please visit http://www.beachbodycoach.com/thekoz