Being Bruce -: 2011

Tuesday, December 27, 2011

Get a Lead on Your New Year's Resolution

Hello,

We hope you had a wonderful holiday and wish you a fabulous 2012.

Is it time now for you to lose weight and get in the best shape of your life?

You can do it. We're here to suppport you.

Would you also like to win money?

Two of the most common New Year's Resolutions are
  • Lose weight
  • Make more money
We can help you with both! (Please read on only if you're serious about your health and fitness and potential financial rewards.)

Beachbody is all about people taking their health and fitness seriously and achieving success in their goals. We also offer the Team Beachbody Challenge with financial awards ranging from $500 to $100,000!

Here's how you can participate:

The Beachbody Challenge, along with Challenge Packs and Challenge Groups, gives people the fitness and nutritional products and the support they need for success, plus the chance for financial rewards!

The Beachbody Challenge is a program that anyone can join for free to make a personal commitment for health and fitness.

The Beachbody Challenge Packs are special package deals (which are only available to people who make a personal Beachbody Challenge commitment).  The Challenge Packs include:
  • The best fitness programs - one of the top 10 Beachbody fitness programs (including P90X, Insanity, TurboFire, Slimin6, Ten Minute Trainer, and others)
  • The best nutrition - Shakeology (our weight loss, protein, superfood, energy shake)
  • The best support - the elite Team Beachbody Club membership
  • The best incentives and savings - Super package discounts available only with Challenge Packs, plus the chance to win financial rewards just for working out.
Beachbody Challenge Groups are groups of Beachbody Customers led by Beachbody Coaches who commit to working out for a period of time (usually 30, 60, or 90 days) with a particular program (P90X, Slimin6, TurboJam, etc.). The group supports each other and greatly increases the chances of everyone's success in reaching their goals. Challenge Groups are open at no additional cost to people who buy Challenge Packs. 

Like all Beachbody products and programs, anything about the Beachbody Challenge, Challenge Packs, or Challenge Groups that has a cost comes with a 30-day money back guarantee.

If you're ready to get healthy, lose weight, and get in the absolute best physical condition of your life, along with others who are of the same mindset, AND have the chance to win prizes based on your success, here are the steps to follow:
  1. If you're not already a Beachbody customer, Click Here to sign up for the free Team Beachbody Club membership. If you're already a customer, thank you and go on to step 2.
  2. Go to The Beachbody Challenge and click the Take The Challenge button to make the commitment. You will then have the opportunity to 
  3. Choose a Beachbody Challenge Pack (available ONLY to people who commit to the Challenge). 
  4. To join a Beachbody Challenge Group, contact Bruce (910-297-8753) and we'll make sure you are connected to the right group for your needs and goals.  (Note that you don't have to sign up for a Challenge Group to get the Challenge Pack discounts.)

    If you have any questions, call Bruce asap at 910-297-8753 or send email to Bruce@BrucetheCoach.com.
In fitness, health, and prosperity!


 

Got Shakeology?


Bruce@BrucetheCoach.com    910-297-8753     www.BrucetheCoach.com
Marge@MargetheCoach.com   910-431-1508   www.MargetheCoach.com

Wednesday, December 14, 2011

65 Challenge Day! 12-15-11

Today is the day!



So, how about you? Will you challenge yourself to do [insert your age] pushups, situps, pullups, chinups, and then walk/run for 65 minutes? You can if you put your mind to it, decide, commit, take the appropriate action (which means eat right and exercise) and train for it.

I encourage you to do your own age challenge and I'd love to hear how it goes for you.

If you have health and fitness goals but haven't had success reaching them before, let's talk. My passion is working with people helping them reach their goals and I'd love to talk with you.

65 Challenge Day 21 12-14-11



Is this the calm before the storm? Tomorrow's my 65 Challenge. I've been preparing since Thanksgiving Day and I am pumped!

Friday, December 9, 2011

65 Challenge Day 20 12-13-11



This is Christmas party season! Three this week plus networking events 3 days as well. Having fun AND taking it very easy with desserts. I want to stay on track but allow myself to enjoy the parties - so making choices - like, OK, I'll hold off on the cookies but will try the meatballs! Yeah, life is tough.

Getting ready for Thursday's big challenge day. Today (Tuesday) I did the P90X X Stretch, then a 5K Walk/Run (third best time so far), and then Zumba class. I'm glad I'm doing  all three as each adds something special to my workout routine. (And I'm grateful my business allows me to do all this!)

65 Challenge Day 15 12-8-11


Another running day, another good time. Today was a walk/run day in my 5K series. My time wasn't outstanding, at 35:03, but it was my second best overall time. I have reasons (excuses) for the slower time - it was about 10 degrees colder, plus the delay between my 50 minute P90X stretch was more than a half hour, rather than getting right to it as I did on Tuesday, when I had my best ever (so far) time, but the greatest win for me is that I am consistently getting the 5Ks in my routine and I'm totally enjoying them. After the 5K I also went to a Zumba class and was into it so much someone asked me if I was going to fly out of the room! LOL.

I have a week to go on this Challenge, till the 15th, and I'm really looking forward to hitting ALL the numbers that day.

Wednesday, December 7, 2011

65 Challenge Day 14 12-7-11



The 14th day (of 22) of my 65 Challenge was a good one for many reasons. One reason was that my early-ordered copy of P90X2 arrived (I'm starting that program January 1st!). Another pretty cool thing was I had my annual physical yesterday afternoon and my cholesterol, after being off cholesterol meds since May, are better than they were even when I was ON the prescription drugs! My LDL (the good cholesterol is waay up), my ratios are great, and my overall cholesterol is only 128! Right on Shakeology and P90X!

So now to today's walk/run 5K. I had a walking day, and the time was 47:58 - loads more than yesterday's 32:36 when I ran a little more than half the way. That's okay, though, because Thursday I'll run again, unless it's raining, and my time should be under 40 minutes again (if not a new personal best ... of course I'm hoping for that!).




Tuesday, December 6, 2011

65 Challenge Day 13 12-6-11


Had another personal best in my walk/run 5K, 32:36.

See the video for deets:



65 Challenge Day 12 12-5-11



I realized over the past few days that I've been adjusting my P90X workouts in favor of my daily 5K walk/run.

That's not good, not the plan. P90X has been, is, and remains my primary workout regimen and it certainly has cardio, so I'm not lacking that. The walk/run thing is fun and a little variety, but it's not my primary deal.

What I found was I was not pushing quite so hard during P90X workouts, not really "bringing it" because I wanted to save energy for the upcoming walk/run.

So here's how I'm going to change that from now till December 15th (when this Challenge ends). Monday, Wednesday and Friday are my heavy workout strength and muscle building days with P90X, so on those days I'm going to do a fast walk. That's what I did today and my time wasn't all that hot, 45:44, just under a 15 minute mile.

On Tuesday, Thursday, and Sunday I'm going to do the P90X Stretch (which is one hour of very active stretching) and then do the Walk/Run working for time by running as much as I can.

On Saturday, which is when I do P90X Kenpo X (a martial arts/boxing cardio workout), I'm also going to walk fast.

Of course on Tuesdays and Thursdays I'll also go to a Zumba class, so that will be a load of fun (I LOVE THAT MY JOB ENABLES ME TO WORK OUT SO MUCH!).

After the 15th I think I'll pretty much stick to the same routine, walking fast on MWFS and walk/running TThSu. Sounds like a great plan to me.

Oh yeah, one more public statement - I am not going to walk/run or even walk/fast in the rain - I just don't enjoy it. At this point I'm also planning that I'll only walk fast, not walk/run, when the outside temp is 35 degrees or lower.




Monday, December 5, 2011

65 Challenge Day 11 - 12-4-11


Well today was a beautiful day, and I had my best-yet 5K walk-run. It was 46 degrees (F.) when set out and about 50 when I finished. I didn't actually warm up or stretch much before the 5K, which isn't wise, but I started gradually and walked the first 2/10ths of a mile as sort of a moving warmup. My finish time was 36 minutes and 47 seconds, 2:08 better than my previous best time.

I'm a grateful, happy guy.



Saturday, December 3, 2011

65 Challenge - Day 10 12-3-11


Had a great 5K walk today, but it was mostly a walk because when I started running, I felt a couple things I didn't like. May be overtraining a bit, or maybe a little too much too soon. So except for maybe 100 yards I walked. I moved along pretty fast, though, completing the 5K in 43:06.





Friday, December 2, 2011

65 Challenge - Day 9 12-2-11


So today I didn't wait till the end of the day to take the shot above (or the video below). I captured both immediately after I finished my 5K walk/run.

Mostly walking today, largely because I was on two pretty long phone calls during more than half the distance.

My time suffered, of course, finishing in 43 minutes and 45 seconds, but that's OK, I actually needed to recover a bit from yesterday's run.

Tomorrow I suspect I'll get a better time with more running than walking. I'm looking forward to it.


Thursday, December 1, 2011

65 Challenge - Day 8 12-1-11


Another personal best on my 5K Walk/Run today. Maybe it helped that I started with an hour of stretching with Beachbody's P90X X Stretch. Whatever, it was a little chilly, but I just kept my head down and kept going.

Today I didn't stop to take photos with my iPhone or post Facebook Check-ins or read email. I just kept trucking. I finished in 38 minutes and 55 seconds. Since my previous personal best (just yesterday) was 41:18, I'm pretty happy. I shaved 2:23 off my time, which means of course that now I'm going to have to work even harder.

After the 5K I went to a Zumba class and had a blast! I had to hurry because I was running a bit late and didn't stretch right after running, so I stretched just before the class. Not really enough, I suppose, but it was OK. I sure was warmed up for the class!

Can't wait to see what happens tomorrow! My focus right now, of course, is less on weight or body fat, but on speed, performance, and endurance. Nice to switch it up.

65 Challenge - Day 7 11-30-11


OK, so no cart-pushing today, just me walking and running. Even though I had to stop to tighten the laces on a shoe, plus take some photos and upload them in a Facebook Check-in (lol), I still cut 2 seconds off my best time. So I'm pleased.

During the day I noticed that my quads and hamstrings were feeling it a bit, but in a good way, not tight, but just feeling exercised! Cool.



I love that I'm able to incorporate exercise and healthy eating and living in my job. Being a Team Beachbody Coach starts with taking care of yourself and sharing what works with people who care or notice. If you'd like to see how some other TBB Coaches feel about it, check this site www.BeACoachWithUs.com.

Tuesday, November 29, 2011

65 Challenge - Day 6 11-29-11


Oh-oh, it rained this morning.

I'm a big fan of rain, and I love to walk in the rain in cities and don't mind it when I'm hiking. However, I don't choose to run/walk in the rain, so today I bagged the 5K run/walk.

Instead, I did a P90X stretch workout and then went to a class.

Watch the video to see what kind of class I went to.




I'm really grateful to Marty and John Kosmeh who introduced Marge and I to Team Beachbody. As Team Beachbody Coaches our health and fitness is our business and we get to help lots of other people, too! Love it!

If you'd like info about Coaching with us, go to www.BeACoachWithUs.com to see what some other people like us (and like you?) say about being a Team BeachBody Coach. And then call me!

Monday, November 28, 2011

65 Challenge - Day 5 11-28-11

Well today was pretty funny, actually. After yesterday's successful 5K run/walk, I decided today it would be fun(?) to rig a video camera up to a golf cart (minus golf bag) and push it along in front of me while I ran/walked.


Well, the good news is I did it and now have a video of my run/walk.

The first not-so-good news is that running jarred the camera mount so it wouldn't stay steady. So I walked. Which played havoc with my time. Plus I just had to take some photos of the rig and then of course I had to post them to Facebook, like right off, so that all took more time as well.

The second issue then was my time. I went from  41 minutes 20 seconds yesterday to 50 minutes and 43 seconds today. (ooops).

The third sorta glitch is that the resultant video file is too large to upload to YouTube (it's almost 4GB in size). So I've got to figure out a way to convert it or something - and that of course even assumes anyone would care to watch it.

Sunday, November 27, 2011

65 Challenge - Day 4 - 11-27-11

Hey, it was better! Today I was actually able to run again! And I had my best time yet!


I was concerned a little when I was getting ready to do my 5K this morning because yesterday my shins burned so much and my hamstrings were so tight I literally couldn't run more than a step. 

But today I maybe even half the distance. My time was 41:20, my best time yet by 30 seconds, so the pace was 13 minutes 30 seconds average per mile. (And yes, I know that's not to great, but remember, I'm not a runner and doing this as an extra challenge on top of my usual P90X workout. 

So I'm a happy camper. Looking forward tomorrow when I'll try to meet or beat  today's time. 

Here's a video summary:


Saturday, November 26, 2011

65 Challenge - Day 3 - 11-26-11

Today was the 3rd day of my preparation for the 65 Challenge. I'll come right out and fess up that my time was dismal. I took 56 minutes and 20 seconds to do today's 5K. That's just over an average 18 minutes per mile (ouch).

And "ouch" was what I said when I tried to start running today. Clearly I started this little Challenge without enough  preparation, I guess. Too much, too soon, too fast for a non-runner. This morning I had painful shins and extremely tight hamstrings from the past two days.

So I just walked the whole thing. I also paused along the way to take some photos with my iPhone and upload them, plus I confess I read a couple of email, too. So it wasn't that I was totally trying for time. I just wanted the movement over distance.



So I got that goal in, finished the 3rd day in a row and had a good time (if you don't count the shins).  My hamstrings were so tight (even after a decent warm up and lots of stretching) that the time was pretty bad, but I'll deal with that in the days to come.

Here's a short video (notice I've been working on improving the lighting) recapping  the day.



Friday, November 25, 2011

65 Challenge - Day Two 11-25-11

Today was Day 2 in my 65 Challenge.

After completing the P90X X Stretch workout, which is a  58 minute stretching routine, I got ready to run again.  I headed out and started running and immediately felt it in my shins. Now yesterday, after the first run, I cooled down, stretched for a good while, and then had a recovery drink to replace glycogen and rebuild muscle, but because I've not been a runner for (many) years, this new form of exercise took its toll.

After running for just 2.5 minutes I figured I'd better play it safe so I fast walked the rest of the way. My time was worse then yesterday, but I still finished the 3.1 mile (5K) course in under 50 minutes. Yesterday, when I ran about 1/3 of the way, my time was 41 minutes and 50 seconds (or a 13.46 minute average per mile). Today, with almost all fast walking, my time was 46 minutes and 31 seconds, which corresponds to an average 14.97 mile. So at least I'm (barely) under a 15 minute mile.

Now I know these numbers aren't very good, and likely (right?) I'll see some good improvement in the first week or so and then I'll hit a plateau. Since I'm only doing this for 20 days before the Challenge date on December 15th, I don't expect miracles, and I definitely don't intend to cut back on my morning P90X workouts or the twice weekly Zumba class I like a lot but haven't attended in 3 weeks due to travel and a cold!

I'm having a ball with this challenge and looking forward to how my numbers improve during the next few weeks. I'm also looking forward to my shins not aching. The good news is that my wind is ok, so the cardio I do with P90X and the Zumba classes obviously pays off.

Marge and I were laughing at how tight my hamstrings were this afternoon after the 5K this morning. That will improve, too.

Here's a short  video that basically covers the same info. Oh  yeah, and I'm still looking for a sponsor for running shoes - I'll trade daily mention in the blog post and video as well an ad in the blog including a live link.

I Was Dogging It - Part 4 - Summary of My Experience and Results with the 3-Day Shakeology Cleanse

So I made it through the 3-Days of the Shakeology Cleanse. Good timing to finish it the day before Thanksgiving, but even though it seemed a lot for us, we didn't really stuff ourselves in the 'traditional' Thanksgiving manner.  Sure was good.

So after the 3-Day cleanse my weight dropped 3.5 pounds and, interestingly, my blood pressure readings were significantly lower. I'm wondering if the latter was due to drinking green tea rather than coffee? Could be  because today (the day after Thanksgiving and after being off the cleanse for a day and drinking coffee again, I measured my usual stuff and my weight is still the same but my blood pressure up a bit - still healthy, but not as low as when I was on the cleanse and drinking green tea. As much as I love coffee, I may want to reconsider, I'm going to monitor this for a few several day cycles while back on my normal diet and will report.

I felt strong throughout the 3-day Shakeology Cleanse and had plenty of energy. I was able to exercise and laugh and get lots of work done. I did get a little hungry a few times but it was really just from habit and in my mind, I think. That I only lost a moderate amount of weight, given the lower number of calories, is a testament to the nutritional quality of Shakeology.

I also did a 5K run walk yesterday, and I'm not a runner (though I do walk a lot). I did it in 41:50 which isn't all that hot of course, but still ok for a non runner and note that all I had before the run (meaning since finishing the 3-Day Shakeology Cleanse) was a couple cups of coffee, and that part was fine, meaning I felt strong and had energy and good mood - what kept my time low was cardio conditioning and legs not used to running.

I also did several series of pull-ups and chin-ups, including some where I was holding my self up in a chin-up taking photos with the self-timer on my camera. That was fun.



So now I'm done with the 3-Day Shakeology Cleanse and can report that, for me it was healthy, easy to get through, certainly super simple in terms of diet planning, and it even gave me a nice extra lowering of blood pressure. A nice reset after recovering from a cold and it put me back in my 'good' weight and body fat range.

Thursday, November 24, 2011

I Commit to a 65 Challenge - How About You?

OK, here's what I'm committing to on my 65th birthday on December 15, 2011:
  • 65 pushups
  • 65 situps
  • 65 pullups
  • 65 chinups
  • 65 minutes of running/jogging/walking
(Note that I'm giving myself an out on  running for a full 65 minutes. That's what I'd like to do, but I'm not a runner and haven't been for 39 years. So I want to give myself a break if I have knee or back problem. I'll for sure be able to walk and may have to do a combo.)

In preparation for the running I started today doing a 5K I'd previously measured in our neighborhood. I finished it in 41 minutes and 50 seconds, roughly a 13.5 minute mile rate. I was able to run about one quarter of the way (the first half mile and then several shorter bits). I'll keep training daily on the 5K route (it starts just outside front door).

Each day I'm going to post my progress on the running part of this commitment. I'll also create a short YouTube video daily about how the overall training is going. 

So, my challenge is personal because I want to commit to health and fitness and by making it public I'm adding a huge accountability factor. This may be a silly idea (I don't think so) but I'm also going to plan on increasing each year - next  year it will be 66 pushups, 65 situps, etc.

I'd like to suggest that you consider this commitment as well. More than 2/3 of the adults in our country are overweight or obese, in fact the worst age demographic group is the one I'm a member of, the Baby Boomers - 73% of us are either overweight or obese. Let's reverse that trend, folks.

Here's a short video that covers the same info:



So who's going to join me in this for their birthday or their current age?

And if you're not a Baby Boomer (born between 1946 and 1964) how about you? If you're 21 and can't do 21 of each of the above exercises and run or at least fast walk for 21 minutes, I respectfully suggest you get working. It's good for you.

Oh yeah, and I realized this morning (when I decided to make this commitment) that I don't have decent running shoes (today I ran in some VERY old and worn New Balance cross trainers). So I thought it would also be interesting to test the concept of "social capital." So I'm looking for two sponsors, one for a new pair or running shoes and another for a good heart rate  monitor (I have a few models in mind).

Here's what I have in social capital. I have:
3208 Facebook friends
4551 Twitter followers
890 Google+ users who have me in their circles
990 LinkedIn connections
62 subscribers and 155 friends on my YouTube channel.

So each day when I do the update on my blog (www.beingbrucebrown.com, including the YouTube video in the blog post), I'll also post it in all of the above social media services.

If you'd like to sponsor either running shoes or a heart rate monitor, I'll include an ad for your business on my blog and mention you each day in the blog post and on the video. The only limitation (other than legal, good taste, and family-friendly companies) is that the sponsors can't be in competition with my business as a fitness and nutrition coach with Team Beachbody. Otherwise, this is blatant commercialism, I suppose, but I thought it would be interesting to try and a chance for a whole bunch of social media exposure for you. Sporting goods companies, running shoe companies, or fitness or running stores are certainly welcome and appropriate. The best way to contact me is by phone (910) 297-8753 or email at Bruce@BrucetheCoach.com.

I'm having fun with the idea of the challenge and the side concept of getting sponsors via so-called 'social capital' is another interesting factor, for me. I'll report on how that works for me, too, because I know lots of folks wonder about social media with sponsoring and ads and so forth. For sure, btw, I'll include active links to your company in the blog posts daily and in or next to your ad.





Wednesday, November 23, 2011

I Was Dogging It - Part 3 - Still Going Strong

On the third day of the 3-day Shakeology Cleanse I'm happy to report all is well and I'm still going strong.


This morning I weighed 148.0 pounds and my body fat measured 14%, so I've lost 2.5 pounds in 2 days and gotten back to my "happy-range" (for now anyway) of 13-14% body fat and 146-148 pounds. Did the P90X X Stretch today as my legs and arms were really feeling it from the past two days hard workouts after a three week stint of taking it much easier.

During Day One I remarked that I didn't mind drinking green tea instead of my usual black coffee, but I'm really ready to get back to coffee tomorrow. I also feel a little hungry at times but then I'm ready for another shake or more fruit or it's time for the green salad and chicken dinner. Last night I had dinner much later than usual for me (8:30PM) because I spent much of the day at networking events and then led a 90 minute clinic on Sports Performance Mental Edge Training at TrySports in Wilmington, so I had a HUGE plate of greens with sliced red onion and cooked chicken breast, drizzled with EVOO.

So I'll finish the third day today and report tomorrow about the final numbers and how it worked out. I was looking for a diet reset after eating huge amounts of yoghurt and crunchy peanut butter in addition to my normal diet while getting over my cold (now thankfully gone), and the Shakeology 3-Day Cleanse has definitely helped.

Tuesday, November 22, 2011

I Was Dogging It - Part 2 - Now I'm Back!!

OK, I'm back and going strong!!

Today I worked out hard for the second day in a row from my 3-week slow down caused by travel and a lingering cold.Earlier this morning I did the P90X Chest & Back DVD and it felt great! It was hard, of course, it's supposed to be hard, but I really enjoyed the feeling of getting fully back in the groove.

I didn't totally stop exercising during the 3-week period but I just don't get a kick out of getting out of breath and pushing full out when I'm congested and coughing (not a pretty picture). So I stretched and went through the motions of some movement and flexibility exercises, but no where near my usual level.

I also didn't  let my diet slide to the gutter either - I didn't start drinking soda or gloming  on cookies or desserts. I did  however add probably a 1,000 extra calories a day in the form of low or no-fat yoghurt and  peanut butter - both healthy foods, but I was eating a LOT extra.

In addition to getting back in the exercise groove with P90X, I'm also now on my second day of the Shakeology Cleanse. Just for the record, I dropped a pound and a half and 1% body fat from yesterday (now 149 pounds and 14% body fat); and of course you and I both know that daily fluctuations don't mean much, but since I weigh myself and measure body  fat under the same conditions every morning the numbers are somewhat meaningful and of course the truth will show as the trend continues.

A couple people have asked me about the Shakeology Cleanse. Basically, this is what I have three times a day:


What  you're  looking at above is 16 ounces of water shaken (not stirred) with a full scoop of  Shakeology. Not only does  it taste really good, but it's loaded with
  • vitamins and minerals (more than I really need for the day) 
  • Phytonutrient Super-Greens such a Spirulina, Blue green algae, Oat and wheat grass and several others
  • an unmatched blend of Antioxidant Super-Fruits including Acai, Camu-Camu, Pomegranate, Bilberry, Blueberry, Goji, and a bunch more
  • Adaptogen herbs such as Maca, Astralagus, Ashwagandha, and still more
  • Pribiotoics and Prebiotics including Yacon, Flax, Chia, and Quinoa
  • Digestive enzymes 
  • And a whole raft of other digestive and healthy nutrients
  • With all that it also has 18 grams of protein and only 150 calories. And that's per serving!
In addition I'm have a couple of servings of fruit in the morning, two cups of green tea, and then for dinner a huge green salad with other vegetables, 4 ounces of cooked chicken, and 2 ounces of my favorite Extra Virgin Olive Oil.

I'm not a careful calories counter because I keep my focus on just eating good foods. A rough estimate of my total caloric intake per day while I'm on this 3-day cleanse  is probably somewhere between 900 and 1,200 calories. That's not enough for long term, my normal caloric intake with my height and weight should be about 1900 or, with heavy workouts, maybe 2400-2500. So it's likely that three days of sticking to this cleanse diet will result in dropping about one to 1.5 pounds (3500 calories to the pound). However, the toxin-clearing benefits of the pri- and prebiotics and digestive enzymes have a good chance of getting my system reset after my lull and in great shape for resuming my normal healthy diet and heavy workout routine.

So that's a lot of detail, and I know most people wouldn't read this far or care about it if they did, but for those who really wonder why I'm doing it and what I'm putting into my body, that's it.

With my normal, healthy diet, of course, I have a serving of Shakeology for lunch or breakfast every day, though I usually blend it with skim milk, fruit, and chunky peanut butter.

This cleanse is gluten free, almost diary free (the protein in Shakeology is whey-based, but in a form that even many lactose intolerant people can enjoy it because of the careful separation of ingredients and inclusion of lactase, which breaks down the lactose similar to over the counter products for that purpose). It's not vegan, neither Shakeology nor the rest of my diet on this cleanse (which includes chicken), but overall this is about as healthy and strict a (safe) diet as I've ever been on.

Oh yeah, and I FEEL  GREAT!

(More tomorrow as I get into the third day of the Shakeology Cleanse and then the next day when I  report on the final numbers and my final impressions). Coincidentally that day happens to be Thanksgiving so I'll be eating more than usual, but you can still be sure I'll have Shakeology for one meal.)

Monday, November 21, 2011

I Was Dogging It - Part 1

OK, so I have a confession to make. I've been slacking for the past couple of weeks, three really.

Since the very end of October, when Marge and I went on a trip to the northeast, my workouts have been sub-par. While we were on the trip I picked up a pretty nasty cold that is just now making its final exit.

I worked out a bit each day, but mostly just stretching and moderate Kenpo X, nothing close to really bringing it in true P90X style.

In the three week period my weight didn't change too much - I gained about three pounds, which only made sense because I wasn't exercising much at all and ate more than usual. The good news is I didn't eat junk food, but because I tend to follow the "feed a cold" school of thought, I was consuming a lot of extra low fat yoghurt and peanut butter, both of which I include as part of my normal diet as protein sources. So I'm OK with gaining a few pounds - it makes perfect sense with less exercise and more food, even good food.

I am not happy, however, that my body fat, which for months has been 13-14% has gone up to 15%. So that will be my first goal, by increasing exercise and eating correctly, to get my weight where it's supposed to be (between 146 and 148 pounds, instead of this morning's 150.5 pounds) and definitely getting my body fat back down to 14% or lower.

Today was my first day feeling like I could really work out hard so I started with an hour of P90X Kenpo X. I also started on Day One of a program I've been meaning to try for a while.

I had heard about the Shakeology Cleanse before. It's not an official Beachbody program nor does the company recommend it, so let's start off with a disclaimer that I'm not medically qualified or a nutritionist. I'll just talk about my experience with this cleanse.

I've read of other coaches and trying this 3-day program and even found a graphic that describes it.



My intention is to stick with the 3-day Shakeology Cleanse today through Wednesday. I'll report here how it feels and report my daily results.

So today was the first day. I stuck with the diet exactly as it's outlined in the graphic.

One great thing about Shakeology is that because of its low glycemic index, I didn't feel hungry during the day. And because of the nutrients and superfoods, I had lots of energy - really it just felt normal for me, which means I expect to be high energy and notice it if I start to drag. Today I didn't drag.


I ordinarily like more variety in my meals, but since chocolate Shakeology, which is what I used, tastes like a yummy chocolate shake, even when mixed just with water, I have no objection. One note of slight change is that I mix a full scoop of Shakeology with 16 ounces of water, not 8 ounces and ice - otherwise I stuck with the cleanse just as described above.

It's evening now and I can certainly report I enjoyed my evening meal of greens, some onion, and cooked chicken, topped with two tablespoons of extra virgin olive oil (my fav dressing) and a splash or two of hot sauce.

One thing I might mention in addition is that while I usually have 3-4 big cups of coffee a day, today I only had 2 cups of green tea and and didn't feel any energy drop - nor did I get a caffeine-withdrawal headache. So that's good data for me going forward. I probably won't become a strict tea drinker because I really like black coffee and coffee has helpful antioxidants, but now I know that I can do tea (with chocolate Shakeology anyway - chances are some of the ingredients like Maca, Chia, and some of the many superfood antioxidants in Shakeology take care of the energy need.



So, one day down, and all is good.

5 Ways to Fight Fattening Holiday Habits

My holiday healthy eating video: Followed by:
5 ways to fight fattening holiday habits
(blog post courtesy of Beachbody Challenge)

Ah, the holidays. Or as we those of us who are too fond of cookies and traditional big meals say, AHHHHHH! The holidays!

No one decides to gain 5-15 pounds between November and January. But when family recipes, busy schedules and friendly get-togethers put fat-filled temptations in your face at every turn, who can resist?

You can! With satisfying, delicious Shakeology. It’s your super power, giving you the strength to pass up the fluffiest mashed potatoes and the richest pumpkin pie. And that’s not the only way Shakeology makes your holidays happier. Here are five ways The Healthiest Meal of the Day® helps you stay on track during the most wonderful time of the year:

1) Shakeology helps curb cravings so you won’t overeat.
Want to ease up on the eggnog and back off the brownies? Drink Shakeology before a holiday event. The whey protein isolate in each creamy glass keeps your blood sugar steady and crushes junk food cravings. That buffet table can’t hurt you now—go ahead and stroll past it. You’ll find that resisting temptation will be easier and feels way more awesome than any candied yam tastes.

2) Shakeology boosts your energy just when you need it.
There are never enough hours in the day, but somehow time seems even scarcer in November and December. If you’re like me, you’ve got to run around from sunup to bedtime to get everything done. Thankfully, the vitamins, minerals and protein in Shakeology give you the stamina to keep going. Digestive enzymes in every serving speed up the body’s absorption of nutrients, too, so you can feel the benefits faster. And use any extra energy to prepare a healthy meal instead of grabbing the nearest Holiday Cheese Tray.

3) Guard against illness.
There’s something magical in the air—something viral, too: cold and flu germs making the rounds in the shopping malls and holiday parties. Happily, Shakeology provides a powerful cocktail of natural ingredients to help support immune system function: super-greens, super-fruits, adaptagen herbs, pre- and probiotics and digestive enzymes. I’m not saying Shakeology will make you completely impervious to the flu bug, but it could support your immune system when you  share hugs with sniffly loved ones. Come to think of it, maybe THEY could use some Shakeology.

4) Take the stress out of the season.
Let’s face it: the most wonderful time of the year comes with expectations that can cause anxiety. Shakeology’s got your antidote, with protein and amino acids to promote alertness and adaptogen herbs that can reduce feelings of stress and fatigue. So relax with a glass of Shakeology. It’s a healthier way to handle stress than over-indulging in holiday spirits and/or pecan pie.

5) Replace a fattening holiday tradition with a healthy one.  
Instead of piling on the calories with Christmas pudding, try Chocolate  Shakelogy Pudding:

1 scoop Chocolate Shakeology
1 ripe avocado
1 large banana
1 cup almond milk
1tsp lemon

Preparation:
Mix all ingredients in blender until smooth. Pour into 4 small individual dishes. Refrigerate for an hour. If the pudding ends up too thick, simply add a bit more almond milk. (Serves 1.) Optional: Garnish with some chopped pecans, chia seeds or walnuts.

Treat yourself right with this lean alternative to traditional eggnog, Berry Yule Log:

1⁄2 tsp. cinnamon
1⁄2 tsp. almond extract
1⁄2 cup pitted black cherries
1 cup vanilla almond milk
1 scoop Greenberry Shakeology

Preparation:
Mix together in blender until smooth, serve chilled.

Sunday, October 30, 2011

Take the Challenge For Your Life



Are you ready for the Challenge of (and for) your life?

You are going to be hearing a lot more about this, and not just in The New York Times, Wall Street Journal, and O Magazine.

How about a no-BS guaranteed program to help you get healthy, get fit, and lose weight?

Lots of people talk this stuff, we have 100's of thousands of people with real world results - not paid celebrities, but real people, like you (and like me).

We even give big buck financial prizes to people who accomplish significant results in getting healthier!

Check out this 5 minute video to see what I'm talking about.:



If you can't see the video here, go to www.LoseWeightGetFitandMakeMoney.com to watch it.

Starting November 15th I'm starting a P90X Challenge and Marge is starting a Slimin6 Challenge. Each is limited to just 5 participants. For more info and to contact  us about it, go to www.BrucetheCoach.com.

Friday, October 28, 2011

P90X Challenge - 90 Days, Starts November 15th



Are you ready to get fit, healthy, strong, ripped, and all that?

This page is a fast-moving work-in-progress with the actual launch on November 1st.

Our P90X 90-Day Challenge is a Beachbody Challenge that starts on November 15th and runs through February 13, 2012.

This Challenge is strictly limited to only 5 participants.

To contact Bruce about this Challenge, click the Contact Me button below and be sure to put "P90X Challenge November 15" on the subject line.



We are following a new format launched by Beachbody and implemented only by Team Beachbody Coaches.

Here are some highlights:
  • Combine the best Exercise, Nutrition, and Support for the best results
  • Very special discounted prices on Beachbody Challenge Packs
  • Getting in the best shape, possibly in your life,
  • Work with, support and be held accountable by 4 other people who are committed and working hard at the same task
  • The chance to win daily ($500), monthly ($1,000), quarterly ($5,000), and overall competition ($100,000) prizes!
As I wrote above, more info is coming very soon.

So if you're ready to BRING IT!, hit the Contact Me button and get on this list. I'll get back to you to discuss how it's going to work.

Thursday, October 27, 2011

P90X Certification

Get P90X Certified!


Whether you are (or want to be) a:


  
  
  
  

Click the button below and mention "P90X Certification" in the subject line.


Be one of the first to get P90X Certified.
You'll have the credibility and opportunity to motivate, inspire, and train others. Just like P90X, Certification is real training and includes:
  • An online qualifying course
  • Intensive, 2-day, live training with certified trainers
  • A resource manual
  • A physical certificate and an electronic badge
Build a business through Certification: Whether you want to teach in a gym environment, pump up your success as a Beachbody® Coach, or just increase your Xpertise in P90X—Certification will help you Bring It better!

Of course P90X Certification isn't for everyone, but if you:
  • Know you definitely want to do it
  • Think you might want to do it
  • Know someone else who you're pretty sure would want to do it
  • Just want some more information

    Tell Me - You'll Be Among the First to Get the Details

    If you haven't done a round of P90X yet but have wanted to, check out my P90X Challenge Group, starting November 15th (contact me asap for details, this group is limited to 5 participants). You will be in the best shape of your life AND you'll be ready to:
    Get P90X Certified!
Click the button below and mention P90X Certification in the subject line.

Wednesday, October 26, 2011

The World's Best Meal Replacement Shake



Are you looking for a healthy meal replacement for better nutrition, more energy, sheer convenience, or weight loss? We know Shakeology is the best choice. If you're interested but would like to try it first, go to www.BrucetheCoach.com and click the Free Shakeology box to sign up and have a free sample mailed to your home or office. Also, this is the last day to sign up for our November 30-Day Fitness and Weight Loss Challenge, which you can do by clicking the appropriate box on the same page.

Tuesday, October 25, 2011

Making Progress

I guess this shot isn't as dramatic as some I've seen, but it means a lot to me. In January this year those pants were tight. They are size 36 waist with 3-inch expansion, which really makes them 39s. And, as I said, they were tight! Yesterday I bought a pair of 32 waist pants and they fit just fine, actually a bit loose in the waist. So overall, I'd guess I've lost about 8 inches around my waist. I'm for sure not done working out and getting in better shape, but I'm happy to have come this far.

Sunday, October 23, 2011

20 People Reveal Their Secret to Success

I'm often accused of having an excess of enthusiasm. Some people are drawn to it, others are not. This is nothing new for me because I've been enthusiastic my whole life. I can't  myself think of any good reason NOT to be enthusiastic.

However, deciding not to let myself be the only judge in this matter, I went to one of my favorite sources (www.thinkexist.com) and found the quotations below. After reading them and thinking about them, I think I'll keep on being enthusiastic. How about you?

Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success.” - Dale Carnegie


"For every sale you miss because you're too enthusiastic, you will miss a hundred because you're not enthusiastic enough.” - Zig Ziglar

“When you discover your mission, you will feel its demand. It will fill you with enthusiasm and a burning desire to get to work on it.” - W. Clement Stone

Knowledge is power and enthusiasm pulls the switch.” - Steve Droke


“There is an eloquence in true enthusiasm.” - Edgar Allan Poe

I prefer the folly of enthusiasm to the indifference of wisdom.” - Anatole France

Enthusiasm...the sustaining power of all great action.” - Samuel Smiles


Enthusiasm is the mother of effort, and without it nothing great was ever achieved.” - Ralph Waldo Emerson


It's faith in something and enthusiasm for something that makes a life worth living.” - Oliver Wendell Holmes

“I consider my ability to arouse enthusiasm among men the greatest asset I possess. The way to develop the best that is in a man is by appreciation and encouragement.” - Charles M. Schwab


A man can succeed at almost anything for which he has unlimited enthusiasm.” - Charles M. Schwab


A salesman minus enthusiasm is just a clerk.
” - Harry F. Banks


“Enthusiasm releases the drive to carry you over obstacles and adds significance to all you do.” - Norman Vincent Peale


Years wrinkle the skin, but to give up enthusiasm wrinkles the soul.”  Douglas MacArthur

The real secret of success is enthusiasm.” - Walter Chrysler

Enthusiasm is the leaping lightning, not to be measured by the horse-power of the understanding.” - Ralph Waldo Emerson

The secret of genius is to carry the spirit of the child into old age, which mean never losing your enthusiasm.” - Aldous Huxley

If you can give your son or daughter only one gift, let it be enthusiasm.” - Bruce Barton


Apathy can be overcome by enthusiasm, and enthusiasm can only be aroused by two things: first, an ideal, with takes the imagination by storm, and second, a definite intelligible plan for carrying that ideal into practice.” - Arnold Toynbee


Enthusiasm is the genius of sincerity and truth accomplishes no victories without it.” - Edward G. Bulwer-Lytton


“Enthusiasm is the best protection in any situation. Wholeheartedness is contagious. Give yourself, if you wish to get others.” - David Seabury


“Enthusiasm is the divine particle in our composition: with it we are great, generous, and true; without it, we are little, false, and mean.” - Letitia Landon

Saturday, October 22, 2011

The Big Shake-Off: Like Comparing Apples to ....Tang!

This guest post by Team Beachbody CEO Carl Deikeler, originally posted on www.CarlDaikeler.com October 18, 2011

How To Compare Shakeology


Or, “How Do I Really Know If This is Worth the Money When Everything Else Costs Less?”


There are many “protein shakes” and meal replacements that are less expensive than Shakeology. But comparisons – based on the simple “protein shake” or even “health shake” are usually off the mark because of intangibles like quality of sourcing, efficacy, and the delicate balance of incredible health benefits and delicious flavor that is unique to Shakeology.

When we developed Shakeology, our goal was to fill a void in the marketplace where the benefits of the shake would live up to the promise of the line “The Healthiest Meal of the Day.” Shakeology was designed for people who want more than protein, and for people who really expect the health benefits being represented by the ingredients on the label. With Shakeology not only do you get what you pay for, but because it tastes so good and the attention to every detail is so complete, you get more than you pay for.

To really know whether a product measures up to Shakeology, you need to keep some things in mind:

How Much is “Enough”?


We are proud of Shakeology’s 70+ ingredients. Other shakes will trumpet the number of ingredients they have too. But are the ingredients they are counting actually good for you?

Are they derived from whole food sources? They are in Shakeology! Too often the “magic ingredient” has been isolated from the enzymes and phytonutrients which actually are what is needed to make the “magic ingredient” effective when consumed.

And does the competition formulate for the synergistic benefits between the ingredients, or just slap together whatever is hot in the media? Shakeology was specially formulated for the collection of ingredients to work together like a symphony; this combination is so effective some people report dramatic benefits within the first week. We’re not just talking about weight loss here, we’re talking meaningful health benefits; regularity, energy, vitality!

Other supplements point to one or two individual ingredients and build a “story” around their super food attributes… that’s like saying you can put Michael Jordan on a team of amateurs and still have a championship caliber team. Shakeology’s specially selected ingredients work like the dream team, all working together so YOU get the health benefits from the healthiest meal of the day.

Vanilla?


If the shake you’re considering is vanilla, how do they achieve vanilla flavoring? Our research indicates that it is impossible for the superfoods, adaptogen herbs, anti-oxidants, phytonutrients and digestive enzymes to co-exist and taste good in a vanilla flavor, unless the vanilla flavor is achieved chemically and artificially. (It’s the “dirty little secret” of the flavoring industry even though labeling guidelines still allow this artificial flavoring to be called “natural vanilla flavoring”) Other companies are willing to use that labeling loophole for their benefit. But not Shakeology.

So here’s the question; are you drinking the shake so you can enjoy vanilla, or so you can get the incredible health benefits from a shake that doesn’t taste like a “health drink”? We call Shakeology “the healthiest meal of the day” for a reason, and we plan on doing what it takes to live up to that.

Protein:


When it comes to comparing protein quality, you need to look closely to see the truth:

“Say NO to soy”

Does the competition use ANY soy in their formulation? Soy protein contains estrogen-mimicking compounds that can interfere with your hormones, and on top of that most of the soy in the marketplace is GMO (genetically modified), two important reasons why we don’t use soy in Shakeology.
It is our general opinion that many people are consuming too much soy in the pursuit of health – and thus perhaps producing too much estrogen which can cause many adverse issues in the body. Do a little research of your own on the topic, and you will be as shocked as we are at what you will learn about soy.

Likewise, if a company is promoting that their protein is “more absorbable”, be careful. Protein sources like Whey Protein Hydrolysate have been shown to trigger a much higher insulin response in the body. That’s not an outcome we would tolerate in any health shake, much less Shakeology.

Our protein source is whey protein isolate, which is more than 90 percent pure protein. Plus, Shakeology is loaded with digestive enzymes-and lactase, that’s the enzyme that breaks down lactose and is found in over-the-counter products like Lactaid®. Don’t confuse whey protein concentrate with “isolate”. Whey protein concentrate is the least pure form of whey protein made. The benefits of “isolate” vs. “concentrate” is that the fat has been removed to achieve “isolate”. The fat in whey protein is what carries toxins consumed by the animal. That’s the reason Shakeology can be used by so many people who are lactose-intolerant – because those toxins have been removed through the isolate process.

We also look at the source of every single protein batch that shows up at the manufacturer. If we find the manufacturer is cutting a corner by bringing in protein from farms that use hormones or are ok feeding inorganic materials to their cattle, we tell them to find another source. This is the kind of scrutiny that other companies just don’t give their product, and it’s the kind of attention to detail which doesn’t show on the label. (But it does show in how you feel when you consume the product over the long term!)

Glycemic index tested…


In terms of sugar, many protein shakes have 1g of sugar or less. This is because they are using artificial chemical sweeteners (check the label for sucralose, aspartame, or sugar alcohols). Shakeology’s small amounts of sugar comes from natural sources which are easily processed by the body and in fact has been tested and certified by an independent lab to have a Low Glycemic Index of 24 – that’s lower than most fruits (an apple is 36 and an orange is 43)!


What is not in the base, they may suggest you add later:


Other shakes don’t cost as much as Shakeology at first glance, but they also don’t contain the full profile of vitamins and minerals or whole-food sources of anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, probiotics or digestive enzymes. We’ve seen competitors make you buy a separate vitamin pack for $150 per month! And if you want chocolate flavoring you have to buy a separate flavor packet for an extra $25 a month. If you want metabolism boosting effects and appetite control, you have to buy 2 additional products at $50 each. Once you add it up, this is hardly a “good deal” and it is usually questionably healthy..

To achieve the benefits of Shakeology we’ve seen competitors charge between $250 and $335 per month! $120 doesn’t seem expensive when you realize all of the benefits Shakeology delivers.

SUMMARY:

Formula
: 70+ of the healthiest ingredients from whole food sources from around the world (including anti-oxidants, phytonutrients, adaptogen herbs, prebiotics, digestive enzymes, vitamins and minerals VS. protein, fillers, artificial coloring, and isolated glamour ingredients
Winner: Shakeology

Protein Source: Shakeology’s 15g of pure whey protein isolate plus 2g from plant sources VS soy, hydrolyzed whey and/or whey concentrate blend.
Winner: Shakeology


Taste: Rich chocolate or greenberry Shakeology Vs. chemically derived artificial-flavored competition?
Winner: Shakeology

Price: $120 for Shakeology VS. Oops! It’s impossible to compare lesser formulations on price. But if you add in all the separate vitamins and flavoring agents the other companies ask you to buy to (try and) match the benefits and nutritional content of Shakeology, you would easily spend over $300 every month – that’s 2 ½ times the cost of Shakeology! Sure, chocolate milk is cheaper than Shakeology. A vanilla soy shake can be cheaper than Shakeology – until you try to add what Shakeology’s got, and match what Shakeology can do for you, and then it’s no contest.
Winner: Shakeology

The best comparison is results. From weight loss and reduction in cravings, to regularity, to healthier cholesterol levels, to energy, to an overall sense of well being… We give a bottom-of-the-bag money-back guarantee on Shakeology because we KNOW people will be amazed at how they feel. Shakeology is the winner by a total knock out!

Speaking of knock outs, check out Katie F.’s full Shakeology success story here on Thursday!




Copyright 2011 – All rights reserved
The content on this site is protected by US and international copyright law. Any copying, reproduction, or dissemination other than by Beachbody or active Team Beachbody Coaches without the express written consent of Beachbody, LLC or Carl Daikeler is strictly prohibited. Any unauthorized reproduction or distribution of any protected materials may result in civil and criminal penalties, and will be prosecuted to the maximum extent of the law.

Friday, September 30, 2011

Why I Go Public

It's pretty noticeable that as I work on my health, weight, and fitness goals I'm making it all very public. Not everyone is so open about their before and after shots and their continued progress, of course, and I don't claim that it's necessary, or even a good thing, but it is something I do and it works for me in several ways.

Here's the latest photo I posted:



The major reasons I publish photos of myself with my shirt off and with my weight and body fat numbers are:
  • It helps keep me honest in my fitness journey - if I know I'm going to put up a photo monthly, that's another reason for me to stick with it.
  • The support I get from family and friends is not only gratifying, it also encourages me to keep to it.
  • Fairly often I get messages from people (some in person, some on social media, some on the phone or by email) that I've inspired others to make changes for better in their lives by being public with my efforts.
  • I like to connect and keep in touch with people including sharing photographs of what folks are doing, so this lets me be very personal - these aren't the only types of photos I post, but probably the ones that get the most (positive) reactions.
  • It's also true that as a Team Beachbody Coach I get business by being out there with my results, but that's fine with me as long as I'm open about it and not endorsing something in public while benefitting in private. So yeah, I do make money if people buy Beachbody products via my website: www.BrucetheCoach.com. I'm using (and selling) the products because they have worked so well for me and I'm healthier and stronger than I've probably ever been ... so why wouldn't I want to share that with people I care about?
So that's it. I'm out there with my photos and progress. I know it doesn't work for everyone, but as I wrote above, it works for me.

Monday, September 26, 2011

My Shakeology Videos - How I Lost Weight, Reduced Body Fat and Got Off Drugs

As many  know, Marge and I have both been having Shakeology as a meal replacement for lunch since late January this year.


As Team Beachbody Coaches we wanted to personally experience the benefits of the Beachbody's highly nutritious (and totally delicious) shake. I also wanted to lose weight and improve my overall fitness, so I was eager to start.

The results we've both experienced with Shakeology have exceeded our expectations and as we've continued to work with Team Beachbody, we've spoken with many, many customers and other coaches who've had great results as well. 



We still get some pretty basic questions about Shakeology so I made these three short videos to address the most common ones. Of course if you have more questions or want more information, contact me via phone, text message or email, or just go to my Shakeology website: www.MyShakeology.com/BrucetheCoach.

Enjoy the videos. (And please, let me me know what you think about them or make comments at the bottom of this blog.)


What is Shakeology?

My Shakeology Story:



How to Save Money with Shakeology:


So those are my videos, I hope you did enjoy them. And again, if you have more questions or want more information about Shakeology, contact me via phone, text message or email, or just go to my Shakeology website: www.MyShakeology.com/BrucetheCoach.

Thanks for watching, 




Wednesday, September 21, 2011

Fitness Classes in Brunswick Forest

Fitness Reporter – September 2011

Let’s Take Some Classes!

By Bruce Brown
Independent Beachbody Coach, www.BrucetheCoach.com


As I’ve written before, we’re fortunate in Brunswick Forest to have plentiful exercise and workout choices. My personal workout favorite is P90X™, which I do in my garage, but during the first two weeks of August I took a recommended two-week break between cycles of P90X and sampled three different classes at the Brunswick Forest Fitness & Wellness Center.

I attended Zumba™, Pilates, and Stretch & Relaxation classes. Zumba is my favorite, because I like to dance, but the three different classes, each offered mid morning weekdays, together give you a varied program that includes cardio, core strength building and balance, and flexibility work.
Zumba is a Latin-inspired dance fitness program created by dancer and choreographer Alberto "Beto" Perez in Colombia during the 1990s. Zumba involves dance and aerobic elements. Unlike a typical dance class where counts are used, Zumba involves following the music with repetitive movements. Zumba's choreography incorporates hip-hop, samba, salsa, merengue, mambo, martial arts, and some Bollywood and belly dance moves. Squats and lunges are also included.” - Wikipedia


A typical Zumba class burns 500-1,000 calories, according to www.ZumbaCalories.com.

Lorrie Gregory, the Brunswick Forest Fitness & Wellness Zumba instructor, brings a wealth of experience in dance, gymnastics, and fitness. The 60-minute class is a lot of fun. The class capacity is 25 and the three times I’ve taken it so far it’s been about full. You can wear sneakers but most people seem to wear special Zumba shoes. I’ve done it with cross-trainers and barefoot and prefer the latter. There was only one other guy in the classes I attended so far, Lorrie’s husband Steve, who also tends the music.

If you like to dance and want an enjoyable cardio experience, zoom over to the Zumba class. You don’t need to be expert, btw, so don’t let that hold you back. None of the individual Zumba moves are difficult and Lorrie and the rest of the class are cheerfully supportive.


“Pilates
is a physical fitness system developed in the early 20th century by Joseph Pilates. Pilates called his method Contrology because he believed that his method uses the mind to control the muscles. Pilates is a body conditioning routine that helps to not only build flexibility, but also strength, endurance, and coordination in the legs, abdominals, arms and back.” – Wikipedia

While Pilates isn’t a weight loss program, per se, according to this article, http://thinkpilates.com/pilates-exercise-and-weight-loss/ a calculator on Self.com shows a typical burn of 240-420 calories depending on the intensity of the program.

Mary Wooten is the Pilates instructor with whom I took the 60-minute classes at the Fitness & Wellness Center. Mary has loads of experience in many forms of group fitness training. As of this writing I’ve taken two classes with her that have been very different, one using a small ‘squishy’ ball during most of the exercises and one with a large exercise ball.

Mary shows plenty of modifications for different exercises and, because Pilates can be tough for beginners, she’s very attentive to and helpful with people who need it (as I did) - even after completing a full cycle of P90X I found myself referring to my “Killer Pilates” class. Most people don’t wear shoes during the class and loose clothing is also probably a good idea.

The Fitness & Wellness Center Director Brooke McCarthy teaches a 45-minute Stretch & Relaxation class once a week. A Certified Health Fitness Specialist, Brooke’s class also varied the two times I attended so far. The first time we just used mats and the second time we also used large exercise balls and bands for stretching.

Against a background of relaxing music, Brooke gently leads you through a series of full body stretches and finishes with relaxation exercises. Stretching and flexibility are important components to overall fitness and Brooke’s very pleasant class helps with both.  This is another class most people do barefoot. Also, as with the Pilates class, some folks bring their own mats, but there are plenty of mats for student use in the equipment closet so you don’t need any equipment. So don’t let shoes or gear hold you back. Anyone can do this class.


There are many other classes at the Fitness & Wellness Center, but for me, this weekly combination of two Zumba classes, two Pilates classes, and one Stretch & Relaxation class was great during my break. In fact, I liked them so much that I’m going to continue taking the classes even while I do another P90X cycle.