One Day At A Time
PiYo Launch! = Yoga + Pilates win a free DVD and Pre Order 

  You know I’m into gaining muscle big time. You know I’m always teaching that change is key to growth. 
I’m making some drastic change here. I’m going to get into this brand new Yoga/Pilates program called PiYo and I want people to join in with me on this newest journey.

Get a chance to win a free copy with me by registering here http://bit.ly/FreePiyo The more people that register in May the more it will help my chances to workout live with the instructor at my coach summit in June. That’s a big dream of mine!

I’ve put a video on my YouTube site to give you a taste of what PiYo is and how it can help you: http://bit.ly/PiYo_Official_Trailer low impact! If you have injuries this maybe the answer you’ve been looking for. Follow #CoachJohnPiyo to keep up with the latest news and release info

PiYo comes out in June! I’m super excited! I am getting certified and teach it! Now you know I’m super excited! Join me here for the latest news and if pre-order becomes available I’ll offer it here first come first serve.

Get it 2 weeks before launch when you sign up with me as your free fitness coach: http://bit.ly/freesign_up You wont have to wait.

I so want you to join me on the newest leg of my fitness journey and make it yours as well!!!

Be Great!
Be Blessed!
Coach John

PiYo Launch! = Yoga + Pilates win a free DVD and Pre Order

You know I’m into gaining muscle big time. You know I’m always teaching that change is key to growth. 
I’m making some drastic change here. I’m going to get into this brand new Yoga/Pilates program called PiYo and I want people to join in with me on this newest journey.

Get a chance to win a free copy with me by registering here http://bit.ly/FreePiyo The more people that register in May the more it will help my chances to workout live with the instructor at my coach summit in June. That’s a big dream of mine!

I’ve put a video on my YouTube site to give you a taste of what PiYo is and how it can help you: http://bit.ly/PiYo_Official_Trailer low impact! If you have injuries this maybe the answer you’ve been looking for. Follow #CoachJohnPiyo to keep up with the latest news and release info

PiYo comes out in June! I’m super excited! I am getting certified and teach it! Now you know I’m super excited! Join me here for the latest news and if pre-order becomes available I’ll offer it here first come first serve.

Get it 2 weeks before launch when you sign up with me as your free fitness coach: http://bit.ly/freesign_up You wont have to wait.

I so want you to join me on the newest leg of my fitness journey and make it yours as well!!!

Be Great!
Be Blessed!
Coach John

What’s your kryptonite? How do you avoid it?

CRAVINGS: We’ve all got something that’s our Kyptonite, whether or not you were born with the name Kal-El. For me, it’s food that starts with the letter “C,” ends in “E,” and rhymes with “peas.” I can’t past walk the cheese counter without salivating over the bries and the blues. Or, the aged gouda with the crystals…or that one with the…see?

This is why I rarely buy cheese. Because, even though I know that one ounce of cheese (approximately the size of two dice) is 100 calories, if it’s in my house, I’m probably going to inhale that whole wedge in a night. Two, tops. It’s my weakness.

I’ll bet you have yours. So, today’s challenge is to figure out what that weakness is and avoid it, because even if you already tossed the “junk” food, you might still have those can’t-stop-at-just-one-serving foods in the house. So, whether that means putting it on the top shelf where you can’t see it staring at you every time you open the pantry, stashing it behind something in the fridge where it’s less visible, or just removing it from your home (or office, or car) altogether, take the necessary steps you need so it doesn’t continue to tempt you and make it harder for you to reach your fitness goals.

Simple swaps if a craving hits
If you’re having trouble fighting off an unhealthy craving, I love some of the ideas on this list from MindBodyGreen. http://bit.ly/mindBodyGreenlist Here’s a few:
• Craving something bubbly like beer, soda, or champagne? Try kombucha, or sparkling water.
• Craving something crunchy like chips or crackers? Try kale chips, or crisp veggies like carrots.
• Craving something cold like ice cream? Try frozen grapes or bananas.

To understand your cravings, check out this article from expert Denis Faye. http://bit.ly/DennisFaye_Cravings 

What’s your kryptonite? How do you avoid it?

CRAVINGS: We’ve all got something that’s our Kyptonite, whether or not you were born with the name Kal-El. For me, it’s food that starts with the letter “C,” ends in “E,” and rhymes with “peas.” I can’t past walk the cheese counter without salivating over the bries and the blues. Or, the aged gouda with the crystals…or that one with the…see?

This is why I rarely buy cheese. Because, even though I know that one ounce of cheese (approximately the size of two dice) is 100 calories, if it’s in my house, I’m probably going to inhale that whole wedge in a night. Two, tops. It’s my weakness.

I’ll bet you have yours. So, today’s challenge is to figure out what that weakness is and avoid it, because even if you already tossed the “junk” food, you might still have those can’t-stop-at-just-one-serving foods in the house. So, whether that means putting it on the top shelf where you can’t see it staring at you every time you open the pantry, stashing it behind something in the fridge where it’s less visible, or just removing it from your home (or office, or car) altogether, take the necessary steps you need so it doesn’t continue to tempt you and make it harder for you to reach your fitness goals.

Simple swaps if a craving hits
If you’re having trouble fighting off an unhealthy craving, I love some of the ideas on this list from MindBodyGreen. http://bit.ly/mindBodyGreenlist Here’s a few:
• Craving something bubbly like beer, soda, or champagne? Try kombucha, or sparkling water.
• Craving something crunchy like chips or crackers? Try kale chips, or crisp veggies like carrots.
• Craving something cold like ice cream? Try frozen grapes or bananas.

To understand your cravings, check out this article from expert Denis Faye. http://bit.ly/DennisFaye_Cravings 

Let’s be honest. Moving > not moving. But, if you’re like most Americans, you spend an average of 56 hours a week just sitting. In fact, hours probably go by without you having moved from your desk. Or the couch.

I didn’t believe it either, but then I spent a couple days wearing a Fitbit Flex and lo and behold, I noticed that if I didn’t make a concerted effort to get up and walk around, I would clock in less than 1000 steps before 3pm. Combine that with going out to dinner or binge-watching shows after work and that makes for not much movement. Even if I did my daily workout.

In fact, sitting that much - even if you are working out daily - can be very harmful to your health. A recent study (  http://bit.ly/SedentaryStudyWomen ) revealed that sitting for more than 6 hours a day can result in an early death. They’re not yet sure why, but one of the study’s authors told Harvard’s health blog ( http://bit.ly/HarvardHealthBlog ) that “Even if you are doing the recommended amount of moderate to vigorous exercise, you will still have a higher risk of mortality if you’re spending too many hours sitting.” So get up.

If you can, set an alarm for yourself so you get up and walk around for 5 minutes every hour. It doesn’t matter if you’re walking up and down the internal stairs at your office or home or if you’re walking to your car and back. Just make it happen.

Then, at lunch, take some time for an extended walk. Now that spring is here, it’s warm enough to get out and walk. If it’s raining, do a longer walk inside your building or head to a nearby mall (or other large indoor space) and do a couple laps.

Need some walking inspiration? Add Passion Pit’s “Take a Walk” to your playlist( http://bit.ly/TakeAWalkVideo ).

Follow 60 Days ‘Til Summer Countdown and I’ll help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning I’ll post a new tip, so check my page or this post to find out what it is. And, make sure to follow the hashtag #CoachJohnSummerCountdown on Twitter, Facebook, Instagram, Google plus for more motivation and to tell how your #CoachJohnSummerCountdown is going!

Let’s be honest. Moving > not moving. But, if you’re like most Americans, you spend an average of 56 hours a week just sitting. In fact, hours probably go by without you having moved from your desk. Or the couch.

I didn’t believe it either, but then I spent a couple days wearing a Fitbit Flex and lo and behold, I noticed that if I didn’t make a concerted effort to get up and walk around, I would clock in less than 1000 steps before 3pm. Combine that with going out to dinner or binge-watching shows after work and that makes for not much movement. Even if I did my daily workout.

In fact, sitting that much - even if you are working out daily - can be very harmful to your health. A recent study ( http://bit.ly/SedentaryStudyWomen ) revealed that sitting for more than 6 hours a day can result in an early death. They’re not yet sure why, but one of the study’s authors told Harvard’s health blog ( http://bit.ly/HarvardHealthBlog ) that “Even if you are doing the recommended amount of moderate to vigorous exercise, you will still have a higher risk of mortality if you’re spending too many hours sitting.” So get up.

If you can, set an alarm for yourself so you get up and walk around for 5 minutes every hour. It doesn’t matter if you’re walking up and down the internal stairs at your office or home or if you’re walking to your car and back. Just make it happen.

Then, at lunch, take some time for an extended walk. Now that spring is here, it’s warm enough to get out and walk. If it’s raining, do a longer walk inside your building or head to a nearby mall (or other large indoor space) and do a couple laps.

Need some walking inspiration? Add Passion Pit’s “Take a Walk” to your playlist( http://bit.ly/TakeAWalkVideo ).

Follow 60 Days ‘Til Summer Countdown and I’ll help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning I’ll post a new tip, so check my page or this post to find out what it is. And, make sure to follow the hashtag #CoachJohnSummerCountdown on Twitter, Facebook, Instagram, Google plus for more motivation and to tell how your #CoachJohnSummerCountdown is going!

Now that you’ve cleared your pantry of all unhealthy things, it’s time to fill it with staples. Here are some of the staples we recommend:
• Nuts
• Salsa
• Whole grain bread and/or pasta
• Brown rice
• Lentils
• Canned beans
• Spices
• Olive oil

Go here for the full list! 
Login: http://bit.ly/freesign_up
http://bit.ly/StokYourPantryWithThese

Follow 60 Days ‘Til Summer Countdown and I’ll help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning I’ll post a new tip, so check our homepage or this post to find out what it is. And, make sure to follow the hashtag #CoachJohnSummerCountdown on Twitter, Instagram, Facebook, and Google+ for more motivation and to tell how your #CoachJohnSummerCountdown is going!

What are the pantry staples in your home?

Now that you’ve cleared your pantry of all unhealthy things, it’s time to fill it with staples. Here are some of the staples we recommend:
• Nuts
• Salsa
• Whole grain bread and/or pasta
• Brown rice
• Lentils
• Canned beans
• Spices
• Olive oil

Go here for the full list!
Login: http://bit.ly/freesign_up
http://bit.ly/StokYourPantryWithThese

Follow 60 Days ‘Til Summer Countdown and I’ll help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning I’ll post a new tip, so check our homepage or this post to find out what it is. And, make sure to follow the hashtag #CoachJohnSummerCountdown on Twitter, Instagram, Facebook, and Google+ for more motivation and to tell how your #CoachJohnSummerCountdown is going!

What are the pantry staples in your home?

You heard right. Your challenge today is to empty your desk, cupboards, fridge, freezer, car, and secret snack stash drawer of foods and drinks you shouldn’t be eating. If you want to reach your fitness goal by summer, prevent temptation by removing all junk food from your house. If the packaged foods are unopened, donate them. Read the labels, if a food has un-pronounceable additives or anything ending in -ose (that’s sugar), it goes.

If you find when you are finished that your bag is more than half full, you might want to reconsider your shopping and snacking habits. I know you spent good money on those Ding Dongs and Sriracha Doritos, but they are doing the opposite of helping you reach your health and fitness goals. Those “foods” are just plain bad for you. If throwing them away seems like a daunting task, try these 6 tips to kick the junk food habit http://bit.ly/6TipsToKickJunkFood (join here free first: http://bit.ly/freesign_up to gain access. When your next junk food craving strikes, reach for Shakeology® or one of these 23 easy snacks under 150 calories http://bit.ly/23EasyhealthySnacks .

Follow 60 Days ‘Til Summer Countdown and I’ll help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning I’ll post a new tip, so check this post to find out what it is. And, make sure to follow the hashtag #CoachJohnSummerCountdown on Twitter, Instagram, or Facebook for more motivation and to tell  how your #CoachJohnSummerCountdown is going!

Was this a difficult challenge for you? What junk food did you throw out?

You heard right. Your challenge today is to empty your desk, cupboards, fridge, freezer, car, and secret snack stash drawer of foods and drinks you shouldn’t be eating. If you want to reach your fitness goal by summer, prevent temptation by removing all junk food from your house. If the packaged foods are unopened, donate them. Read the labels, if a food has un-pronounceable additives or anything ending in -ose (that’s sugar), it goes.

If you find when you are finished that your bag is more than half full, you might want to reconsider your shopping and snacking habits. I know you spent good money on those Ding Dongs and Sriracha Doritos, but they are doing the opposite of helping you reach your health and fitness goals. Those “foods” are just plain bad for you. If throwing them away seems like a daunting task, try these 6 tips to kick the junk food habit http://bit.ly/6TipsToKickJunkFood (join here free first: http://bit.ly/freesign_up to gain access. When your next junk food craving strikes, reach for Shakeology® or one of these 23 easy snacks under 150 calories http://bit.ly/23EasyhealthySnacks .

Follow 60 Days ‘Til Summer Countdown and I’ll help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning I’ll post a new tip, so check this post to find out what it is. And, make sure to follow the hashtag #CoachJohnSummerCountdown on Twitter, Instagram, or Facebook for more motivation and to tell how your #CoachJohnSummerCountdown is going!

Was this a difficult challenge for you? What junk food did you throw out?

Instead of fast-forwarding through TV commercials, use them as an opportunity to get your heart pumping and burn calories! Get off the couch and do a speed round. Focus on perfect form, drive the balls of your feet into the floor and spring back up touching your fingertips together at the top of each jump to get your shoulder muscles in on the action. Doing this at full-bore intensity, a 150 pound person can burn up to 150 calories during the commercials in one episode of Scandal. Make this a habit, and you’ll see real results.

Follow my 60 Days ‘Til Summer Countdown and I’ll help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning I’ll post a new tip, so check my post out to find out what it is. And, make sure to follow the hashtag #CoachJohnSummerCountdown on Twitter, Facebook,google plus, or Instagram for more motivation and to tell how your #CoachJohnSummerCountdown is going!

How many jumping jacks can you do during one commercial? What other exercises do you do while you watch TV?

Instead of fast-forwarding through TV commercials, use them as an opportunity to get your heart pumping and burn calories! Get off the couch and do a speed round. Focus on perfect form, drive the balls of your feet into the floor and spring back up touching your fingertips together at the top of each jump to get your shoulder muscles in on the action. Doing this at full-bore intensity, a 150 pound person can burn up to 150 calories during the commercials in one episode of Scandal. Make this a habit, and you’ll see real results.

Follow my 60 Days ‘Til Summer Countdown and I’ll help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning I’ll post a new tip, so check my post out to find out what it is. And, make sure to follow the hashtag #CoachJohnSummerCountdown on Twitter, Facebook,google plus, or Instagram for more motivation and to tell how your #CoachJohnSummerCountdown is going!

How many jumping jacks can you do during one commercial? What other exercises do you do while you watch TV?

Keeping a food diary isn’t just an effective way to keep track of the number of calories that you eat everyday, it’s a proven weight loss tool. Study after study has shown those who log what they eat and drink lose more weight than those who don’t.

You don’t have to do this by hand. There are plenty of apps and online tools - including MyFitnessPal and SparkPeople - to help you do this. For the next week, record everything you eat and drink, including the oil you cook with and the creamer you add to your coffee. Pay close attention to portion sizes to get an accurate calorie count. Now that you know how many calories you should be eating, you’ll know if you’re undereating or overeating and by how much.

What are you really eating?

Even if you think you know what foods you eat every day and how many calories they contain, you could be miscalculating portions or conveniently forgetting snacks and beverages. You might be surprised to discover that even some of the healthy foods you enjoy could be causing you to gain (or not lose) weight because of the amount of them you’re enjoying. For instance, nuts are great for you, but 1/4 cup of them is about 160 calories.

Keeping a food diary isn’t just an effective way to keep track of the number of calories that you eat everyday, it’s a proven weight loss tool. Study after study has shown those who log what they eat and drink lose more weight than those who don’t.

You don’t have to do this by hand. There are plenty of apps and online tools - including MyFitnessPal and SparkPeople - to help you do this. For the next week, record everything you eat and drink, including the oil you cook with and the creamer you add to your coffee. Pay close attention to portion sizes to get an accurate calorie count. Now that you know how many calories you should be eating, you’ll know if you’re undereating or overeating and by how much.

What are you really eating?

Even if you think you know what foods you eat every day and how many calories they contain, you could be miscalculating portions or conveniently forgetting snacks and beverages. You might be surprised to discover that even some of the healthy foods you enjoy could be causing you to gain (or not lose) weight because of the amount of them you’re enjoying. For instance, nuts are great for you, but 1/4 cup of them is about 160 calories.

I’m often asked “How many calories should I be eating?” Between RMR and BMR and net calories and total calories and deficits it can all be a little overwhelming and confusing. I know. Here’s how to quickly figure out how many calories you should be eating.

This is a quick way to get an idea of your calories. This doesn’t take into account age or height. For a more accurate count join Teambeachbody here: http://bit.ly/freesign_up and then go here: http://bit.ly/TBBNutrCal 

Sedentary: You work in an office or at home and sit for most of the day. Current weight in pounds x 12 = Calories needed to maintain weight.

Moderately Active: You walk or are on your feet for most of the day (i.e server in a restaurant) or are doing one of our entry level programs. Current weight in pounds x 13 = Calories needed to maintain weight.

Highly Active You spend most of your day doing labor intensive work or lifting heavy objects or are doing one of our high intensity programs. Current weight in pounds x 14 = Calories needed to maintain weight.

I’m often asked “How many calories should I be eating?” Between RMR and BMR and net calories and total calories and deficits it can all be a little overwhelming and confusing. I know. Here’s how to quickly figure out how many calories you should be eating.

This is a quick way to get an idea of your calories. This doesn’t take into account age or height. For a more accurate count join Teambeachbody here: http://bit.ly/freesign_up and then go here: http://bit.ly/TBBNutrCal

Sedentary: You work in an office or at home and sit for most of the day. Current weight in pounds x 12 = Calories needed to maintain weight.

Moderately Active: You walk or are on your feet for most of the day (i.e server in a restaurant) or are doing one of our entry level programs. Current weight in pounds x 13 = Calories needed to maintain weight.

Highly Active You spend most of your day doing labor intensive work or lifting heavy objects or are doing one of our high intensity programs. Current weight in pounds x 14 = Calories needed to maintain weight.

Summer is only 59 days away, and so is your summer physique! 

Take a photo of how your body looks now to motivate you to make healthier meal choices and push harder in your workouts for the next 60 days. You may not notice the changes from day to day and the scale doesn’t always tell the truth, but as you exercise, hydrate, sleep, and eat clean, you’ll get closer to being swimsuit ready! Go ahead, put on your best mirror face and snap a selfie. 

Tips for taking the best before and after photos:
1. Take photos every 30 days during a fitness program to see your progress and transformation.
2. Stand in front of a plain background like a blank wall to make your body the center of attention in the photo.
3. You never know where you’ll see the greatest results, so take photos in several poses, front, back, and side.
4. Capture the same poses in the same location every time.
5. Wear the same or similar clothing in each series of photos.
6. For best results, use a real camera, not a cell phone.

Follow l 60 Days ‘Til Summer Countdown and it will help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning i’ll post a new tip, so check my page And, make sure to follow the hashtag #CoachJohnSummerCountdown on Twitter, fb, g+ and Instagram for more motivation and to tell me how your #CoachJohnSummerCountdown is going!

How does seeing your “before” picture motivate you to get in shape for summer?

Summer is only 59 days away, and so is your summer physique!

Take a photo of how your body looks now to motivate you to make healthier meal choices and push harder in your workouts for the next 60 days. You may not notice the changes from day to day and the scale doesn’t always tell the truth, but as you exercise, hydrate, sleep, and eat clean, you’ll get closer to being swimsuit ready! Go ahead, put on your best mirror face and snap a selfie.

Tips for taking the best before and after photos:
1. Take photos every 30 days during a fitness program to see your progress and transformation.
2. Stand in front of a plain background like a blank wall to make your body the center of attention in the photo.
3. You never know where you’ll see the greatest results, so take photos in several poses, front, back, and side.
4. Capture the same poses in the same location every time.
5. Wear the same or similar clothing in each series of photos.
6. For best results, use a real camera, not a cell phone.

Follow l 60 Days ‘Til Summer Countdown and it will help get you swimsuit ready with mini-workouts, healthy eating tips, fitness tips, and more! Each morning i’ll post a new tip, so check my page And, make sure to follow the hashtag #CoachJohnSummerCountdown on Twitter, fb, g+ and Instagram for more motivation and to tell me how your #CoachJohnSummerCountdown is going!

How does seeing your “before” picture motivate you to get in shape for summer?

#TBT it’s been a long journey to fit. I was over weight dad, no energy, stressed, and no goals. I was feeling like I was letting my family down and no energy or desire to fix it. I used food, tv and video games as a way to cope with stress. I thought that is what would relax me. 
It all changed one day. A friend was losing weight and I new it was possible. Why not me? Why couldn’t I change. I searched for quick fixes and they didn’t work. Roller coaster. Then I found Beachbody website and started looking at the thousands of people making change. Over and over I found one after the other that was just like me. I had to try it. I got in a group, got a program and talked to my family about what I was about to do. 
At first it was rough but with my coach Derek Heikes and the support group he ran I did it. I have never looked back and found something I never had. Energy, excitement, patience, caring, discipline, confidence, support. I began running my own support groups, coaching, teaching my kids new things and gaining respect from my peers and family. It’s from my family, friends, and my Beachbody fitness family that I have not stopped and never will. 
Bless each an every one of you. I couldn’t have some it without you. 
I am proof that it is possible. Never let your fear get in your way. Make the Change like Melodie MacKenzie,  Carol Honea MichotSusan Moore Joel McKell Cindy McKellChristina Sowers and countless others have been doing. It is possible.

#TBT it’s been a long journey to fit. I was over weight dad, no energy, stressed, and no goals. I was feeling like I was letting my family down and no energy or desire to fix it. I used food, tv and video games as a way to cope with stress. I thought that is what would relax me.
It all changed one day. A friend was losing weight and I new it was possible. Why not me? Why couldn’t I change. I searched for quick fixes and they didn’t work. Roller coaster. Then I found Beachbody website and started looking at the thousands of people making change. Over and over I found one after the other that was just like me. I had to try it. I got in a group, got a program and talked to my family about what I was about to do.
At first it was rough but with my coach Derek Heikes and the support group he ran I did it. I have never looked back and found something I never had. Energy, excitement, patience, caring, discipline, confidence, support. I began running my own support groups, coaching, teaching my kids new things and gaining respect from my peers and family. It’s from my family, friends, and my Beachbody fitness family that I have not stopped and never will.
Bless each an every one of you. I couldn’t have some it without you.
I am proof that it is possible. Never let your fear get in your way. Make the Change like Melodie MacKenzie, Carol Honea MichotSusan Moore Joel McKell Cindy McKellChristina Sowers and countless others have been doing. It is possible.