Hello Everyone!
Crazy things happening at my 'regular' job. They're talking about 'excessing' maybe 100 people. Excessing means they have too many people in the jobs they have. Don't worry...no one can get fired but I found out they can move us to within a 750 mile radius! Sheesh. Oh well...plenty of things to think about but nothing to worry about. We'll have to see what happens. Thank goodness I'm the CEO of my own Beachbody company and the extra cash that provides.
Well, the days have gotten shorter. We all know what that means...Big Family Get-Togethers with Big Family Meals! For those of you have been working out for a while or just started and have seen great results just wait until family and friends who haven't seen you in a while get a load of you! Get ready for the oooh's and ahhh's! It happened to me, it'll happen to you! And, man, does it feel good!
Its also the season where you man eat a little more than you should and you may miss a work out or two. My advice...don't beat yourself up about it. Try to get out and take a walk, bring your bands with you (red, green, black...magenta!) and squeeze in a small session. You may even get someone to join you and spread the Beachbody word. When you get back, hit it hard again. You can do it!
Please let me know what I can do for you. Let me know how you're doing. Friend me on Facebook (www.facebook.com/josefk3). Take your pictures (don't worry...you don't have to show them to anyone...but you will when you see those results!).
You can reach your fitness goals. Keep pushing play!
Joe Koelbl
josefk@beachbodycoach.com
www.beachbodycoach.com/josefk
www.facebook.com/josefk3
Tuesday, November 17, 2009
Tuesday, November 3, 2009
You Are What You Eat
You Are What You Eat
I can’t tell you how many times I’ve had this conversation:
“Yeah, I tried that but I didn’t lose any weight.”
“Really? Did you follow the program?”
“Yeah.”“Hmmm…did you eat clean?”
“Huh?”
“What did you eat? What did you have for breakfast?”
“Pancakes.”
“Ahh. How about lunch?”
“Big Mac and small fries…and a Diet Coke.” (because you all know the Diet Coke magically eliminates the fat intake of the Big Mac!)
“I see.”
Do you see? Getting out there and working out, pushing play, is only part of the equation. Actually, it’s only maybe 30% of it. But that 30% combined with eating clean and a healthy lifestyle will allow you to reach all your goals. And there are quite a few ways to do it.
Every Beachbody program comes with a healthy eating/diet guide…with lots of great recipes. Use sites like fitday.com and myfitnesspal.com to log in what you eat. Push play. Follow the program! That’s all you have to do.
You are what you eat. 5 words. 16 letters. 1 rule. Eat clean!
I can’t tell you how many times I’ve had this conversation:
“Yeah, I tried that but I didn’t lose any weight.”
“Really? Did you follow the program?”
“Yeah.”“Hmmm…did you eat clean?”
“Huh?”
“What did you eat? What did you have for breakfast?”
“Pancakes.”
“Ahh. How about lunch?”
“Big Mac and small fries…and a Diet Coke.” (because you all know the Diet Coke magically eliminates the fat intake of the Big Mac!)
“I see.”
Do you see? Getting out there and working out, pushing play, is only part of the equation. Actually, it’s only maybe 30% of it. But that 30% combined with eating clean and a healthy lifestyle will allow you to reach all your goals. And there are quite a few ways to do it.
Every Beachbody program comes with a healthy eating/diet guide…with lots of great recipes. Use sites like fitday.com and myfitnesspal.com to log in what you eat. Push play. Follow the program! That’s all you have to do.
You are what you eat. 5 words. 16 letters. 1 rule. Eat clean!
Tuesday, July 28, 2009
This Week... OW!
I was polishing and waxing my convertible (260 horsepower of turbo charged goodness!) when I seem to have pulled a muscle in my leg. All right...groin. (Bet you could have gone the whole day without hearing/reading the word 'groin'.) Ouch! I have been taking it easy the last week or so and am amazed at how easy it is to fall out of the 'working out' routine.
Don't get me wrong...I'm still eating fine but the less you work out the more you don't want to! Odd. I know there are days even our trainers, Tony Horton, Chalene, Shaun T, Debbie Seibers, etc., don't want to either. But we need to pick ourselves up and just push play. The benefits are too great to ignore.
So get out there, push play and reach your goals! You can do it. I know it!
I'm nuts about Nuts!! They build muscle and fight cravings and they're a great source of protein, monounsaturated fats, vitamin E and fiber! Incorporate nuts into your diet by:
Adding chopped nuts to plain peanut butter
Tossing a handful on cereal, yogurt or ice cream
Putting slivers in an omlet.
BUT stay away from smoked and salted nuts because of their high sodium content.
Let me know how you're doing! I want to hear from you so I can share your successes with everyone else. Lets motivate each other and get into the best shape of our lives!
Please let me know if you have any questions or if there's anything I can do to help you. Its why I'm here!
Talk to you again and Keep Pushing Play!
Joe Koelbl
www.teambeachbody.com/josefk
josefk@beachbodycoach.com
Don't get me wrong...I'm still eating fine but the less you work out the more you don't want to! Odd. I know there are days even our trainers, Tony Horton, Chalene, Shaun T, Debbie Seibers, etc., don't want to either. But we need to pick ourselves up and just push play. The benefits are too great to ignore.
So get out there, push play and reach your goals! You can do it. I know it!
I'm nuts about Nuts!! They build muscle and fight cravings and they're a great source of protein, monounsaturated fats, vitamin E and fiber! Incorporate nuts into your diet by:
Adding chopped nuts to plain peanut butter
Tossing a handful on cereal, yogurt or ice cream
Putting slivers in an omlet.
BUT stay away from smoked and salted nuts because of their high sodium content.
Let me know how you're doing! I want to hear from you so I can share your successes with everyone else. Lets motivate each other and get into the best shape of our lives!
Please let me know if you have any questions or if there's anything I can do to help you. Its why I'm here!
Talk to you again and Keep Pushing Play!
Joe Koelbl
www.teambeachbody.com/josefk
josefk@beachbodycoach.com
Tuesday, July 21, 2009
L-A-Z-Y!
My hours were changed a while ago at my real life job. Now instead of pushing play when I got home in the afternoon I have to drag myself out of bed in the morning! I realized something about myself...I am Lazy! L-A-Z-Y! In fact, I can't remember a time when I didn't want to go to sleep! Sheesh! Oh well, change is inevitable! I'll get through it cause I have to set an example for all you fine people!
Also, I hear many times that the (or any) nutrition plan is hard to follow be it P90X, Slim in 6, Turbo Jam or any of our other fine products. Here are 12 nutrient-packed foods that will give you just about everything you need:
Almonds and other nuts
Beans and legumesSpinach and other green vegetables
Dairy (fat-free or low-fat milk, yougurt, cheese)
Instant oatmeal (unsweetened, unflavored)
EggsTurkey and other lean meats
Peanut butter
Olive Oil
Whole-grain breads and cereals
Extra protein (whey) powder
Raspberries and other berries
See? Nutritional content and simplicity! To find out more pick up a copy of The Abs Diet by David Zinczenko
Let me know how you're doing! I'm here to help you reach your goals. Because if I can do it so can you!
Contact me at josefk@beachbodycoach.com or visit me at www.facebook.com/josefk3.
Keep Pushing Play!
Also, I hear many times that the (or any) nutrition plan is hard to follow be it P90X, Slim in 6, Turbo Jam or any of our other fine products. Here are 12 nutrient-packed foods that will give you just about everything you need:
Almonds and other nuts
Beans and legumesSpinach and other green vegetables
Dairy (fat-free or low-fat milk, yougurt, cheese)
Instant oatmeal (unsweetened, unflavored)
EggsTurkey and other lean meats
Peanut butter
Olive Oil
Whole-grain breads and cereals
Extra protein (whey) powder
Raspberries and other berries
See? Nutritional content and simplicity! To find out more pick up a copy of The Abs Diet by David Zinczenko
Let me know how you're doing! I'm here to help you reach your goals. Because if I can do it so can you!
Contact me at josefk@beachbodycoach.com or visit me at www.facebook.com/josefk3.
Keep Pushing Play!
Sunday, July 12, 2009
Beachbody Works!
Beachbody has been crating the nation's most popular in-home fitness and weight loss solutions since 1998. Effective workout programs + superior nutritional supplements combine to get you into the best shape of your life!
Wednesday, July 8, 2009
"When you are required to exhibit strength, it comes." - Joseph Campbell
Hello again everyone!
Well...on June 21, 2004 I was lying on an operating table having most of my insides taken out and here I am five years later still kicking and in probably the best shape of my life...so far! I was diagnosed with Ulcerative Colitis at the age of 10 and at the ripe old age of 44 there I was! I suppose I was lucky growing up - the disease would flare up for a year then go away for 10, flare up for a couple of months then go away for 5 years, etc. etc.
Then it flared up and wouldn't go away and every single drug they gave me I had a reaction to. That was fun...not! It just got worse and worse and finally that was it. They removed my colon and rectum and reconstructed my innards! See www.j-pouch.org for what they did to me.
The reason I write this is I can't believe how fit I have become and how far I've come. Beachbody's motto is Decide. Commit. Succeed. It's true. It works. But you have to go get it yourself! If you've ordered Turbo jam or P90X or Slim in 6 or any of the other great programs and they're still sitting there collecting dust...what are you waiting for?!? When you open that DVD imagine yourself 30 days from now in that slinky red dress or in those jeans or in those swim trunks (if you want to go Speedo...well...that's your decision!).
You've got the tools to succeed. Now Go Get It!
How are you doing? Tell me! I'm here to help in whatever way I can. If you need anything at all please let me know. You know my story...I want to know yours!
Y'all can reach me at josefk@beachbodycoach.com
and at Facebook (which is insanely addictive!) www.facebook.com/josefk3.
Talk to you again soon.
Joe Koelbl
www.teambeachbody.com/josefk
Hello again everyone!
Well...on June 21, 2004 I was lying on an operating table having most of my insides taken out and here I am five years later still kicking and in probably the best shape of my life...so far! I was diagnosed with Ulcerative Colitis at the age of 10 and at the ripe old age of 44 there I was! I suppose I was lucky growing up - the disease would flare up for a year then go away for 10, flare up for a couple of months then go away for 5 years, etc. etc.
Then it flared up and wouldn't go away and every single drug they gave me I had a reaction to. That was fun...not! It just got worse and worse and finally that was it. They removed my colon and rectum and reconstructed my innards! See www.j-pouch.org for what they did to me.
The reason I write this is I can't believe how fit I have become and how far I've come. Beachbody's motto is Decide. Commit. Succeed. It's true. It works. But you have to go get it yourself! If you've ordered Turbo jam or P90X or Slim in 6 or any of the other great programs and they're still sitting there collecting dust...what are you waiting for?!? When you open that DVD imagine yourself 30 days from now in that slinky red dress or in those jeans or in those swim trunks (if you want to go Speedo...well...that's your decision!).
You've got the tools to succeed. Now Go Get It!
How are you doing? Tell me! I'm here to help in whatever way I can. If you need anything at all please let me know. You know my story...I want to know yours!
Y'all can reach me at josefk@beachbodycoach.com
and at Facebook (which is insanely addictive!) www.facebook.com/josefk3.
Talk to you again soon.
Joe Koelbl
www.teambeachbody.com/josefk
Monday, June 1, 2009
I Confess
I have a confession…
I’m lazy.
L-A-Z-Y.
Not the lazy where I stand around at work and do nothing lazy but the “I don’t wanna work out today” lazy.
And I don’t think I’m alone.
Let’s face it…all of us, at one time or another, just can’t seem to drag ourselves out of bed or come home from work and work out. We’re busy people and real life gets in the way of doing the things you want to do or should do. And as human beings we have the corner on excuses for not doing something and the ability to rationalize…well, just about anything.
And working out does have a few cons: It’s uncomfortable. Its time consuming. It hurts. You sweat. You smell bad.
But the pros…You’re healthier. You live longer. You look better. You may even get smarter (but I haven’t verified that one yet).
So confess. And then get some exercise!
I’m lazy.
L-A-Z-Y.
Not the lazy where I stand around at work and do nothing lazy but the “I don’t wanna work out today” lazy.
And I don’t think I’m alone.
Let’s face it…all of us, at one time or another, just can’t seem to drag ourselves out of bed or come home from work and work out. We’re busy people and real life gets in the way of doing the things you want to do or should do. And as human beings we have the corner on excuses for not doing something and the ability to rationalize…well, just about anything.
And working out does have a few cons: It’s uncomfortable. Its time consuming. It hurts. You sweat. You smell bad.
But the pros…You’re healthier. You live longer. You look better. You may even get smarter (but I haven’t verified that one yet).
So confess. And then get some exercise!
Monday, May 18, 2009
Nothing will work unless you do – John Wooten
“Have you lost weight?”
“Wow! You look great!”
“Look at you! What have you been doing?”
If you’ve received your Beachbody program and have been following it for the last few weeks you’ve probably heard these things from family, friends, and co-workers and maybe from complete strangers.
If you’ve just ordered or are just starting, you will be hearing these things from family, friends, and co-workers and maybe from complete strangers.
If you’ve ordered your program and its still in the box or on a shelf collecting dust you’re not going to hear these things from anybody!
Maybe you’ve been sick or have an injury or real life is tossing its cookies at you. Believe me; I know a little bit about being sick. (If you’ve clicked on my profile , you’ll see what I mean! Short version – Ulcerative Colitis since I was 10, unrelenting flare up when I was 40, removal of colon and rectum at 44. Not fun but I’m still kicking!)
Or perhaps you watched the workout or tried it for a day and said to yourself, “That’s too hard. I can’t do this.” My good friend Derek Heikes (May 2008 $10,000 winner) told me “Can’t doesn’t exist. We don’t say that anymore.” And Tony Horton (creator of Power 90 and P90X) himself says, “We don’t say ‘can’t’. We say, ‘I presently struggle with’.”
Someone once told me the hardest thing about following P90X or Turbo Jam or Hip Hop Abs etc. is putting the DVD or tape in and Pushing Play. Of course I was in a complete flop sweat and looked at him like he was nuts but, after thinking about it for a bit; I realized he had a point.
Team Beachbody’s motto is “Decide. Commit. Succeed” Once you make that decision to get in shape, improve your health and just generally feel better, you have to commit to it. Push play and bring it. I’m here to tell you, you can do it. Take responsibility for your fitness, really commit to it, and you will be amazed what you can and will accomplish.
This stuff works but it’s no magic bullet. You’re going to sweat. You may curse at your television. But you’re going to get into the best shape of your life!
If you have any questions or if I can help you in any way please contact me at josefk@beachbodycoach.com. You can do it. I can help.
“Have you lost weight?”
“Wow! You look great!”
“Look at you! What have you been doing?”
If you’ve received your Beachbody program and have been following it for the last few weeks you’ve probably heard these things from family, friends, and co-workers and maybe from complete strangers.
If you’ve just ordered or are just starting, you will be hearing these things from family, friends, and co-workers and maybe from complete strangers.
If you’ve ordered your program and its still in the box or on a shelf collecting dust you’re not going to hear these things from anybody!
Maybe you’ve been sick or have an injury or real life is tossing its cookies at you. Believe me; I know a little bit about being sick. (If you’ve clicked on my profile , you’ll see what I mean! Short version – Ulcerative Colitis since I was 10, unrelenting flare up when I was 40, removal of colon and rectum at 44. Not fun but I’m still kicking!)
Or perhaps you watched the workout or tried it for a day and said to yourself, “That’s too hard. I can’t do this.” My good friend Derek Heikes (May 2008 $10,000 winner) told me “Can’t doesn’t exist. We don’t say that anymore.” And Tony Horton (creator of Power 90 and P90X) himself says, “We don’t say ‘can’t’. We say, ‘I presently struggle with’.”
Someone once told me the hardest thing about following P90X or Turbo Jam or Hip Hop Abs etc. is putting the DVD or tape in and Pushing Play. Of course I was in a complete flop sweat and looked at him like he was nuts but, after thinking about it for a bit; I realized he had a point.
Team Beachbody’s motto is “Decide. Commit. Succeed” Once you make that decision to get in shape, improve your health and just generally feel better, you have to commit to it. Push play and bring it. I’m here to tell you, you can do it. Take responsibility for your fitness, really commit to it, and you will be amazed what you can and will accomplish.
This stuff works but it’s no magic bullet. You’re going to sweat. You may curse at your television. But you’re going to get into the best shape of your life!
If you have any questions or if I can help you in any way please contact me at josefk@beachbodycoach.com. You can do it. I can help.
Wednesday, May 6, 2009
The Five S's
The five S’s of Sport’s Training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit – Ken Doherty
Hello everyone!
Just a quick note to say hello and drop a little motivation on you!
Get ready for summer!
It’s almost swimsuit season!
Start getting in shape for the Beach!
It’s just that time of year when these commercials start to appear. Whether they’re trying to sell some kind of diet system, a gym membership or a strange new abdominal torture device, these advertisements are going to start popping up.
My question? Why wait for summer? Don’t you want to be in shape for spring? And won’t sweater season feel left out? And holiday party season is right around the corner (in another 10 months or so)!
What I’m trying to say is fitness, and by extension the fitness lifestyle, are year-round propositions. Why wait for summer when you can do it now. For those of you who have had your program for a while and have been using it religiously, congratulations! You’re probably seeing some great results! If you’ve just received it or are a few days/weeks in, congratulations! You’re probably sore and happy by now. If you’ve had your program for a while and its sitting on a shelf collecting dust…what are you waiting for?
I know it hurts. I know it’s hard. It’s supposed to be.
But doesn’t if feel good when someone asks if you’ve lost weight?
We are our own harshest critics. When we look in the mirror we don’t see what others see. We focus in on the flaws and note our successes with a “There’s more to do.”
Do your best. Eat right. Eat clean. Push play.
You can do it.
Hello everyone!
Just a quick note to say hello and drop a little motivation on you!
Get ready for summer!
It’s almost swimsuit season!
Start getting in shape for the Beach!
It’s just that time of year when these commercials start to appear. Whether they’re trying to sell some kind of diet system, a gym membership or a strange new abdominal torture device, these advertisements are going to start popping up.
My question? Why wait for summer? Don’t you want to be in shape for spring? And won’t sweater season feel left out? And holiday party season is right around the corner (in another 10 months or so)!
What I’m trying to say is fitness, and by extension the fitness lifestyle, are year-round propositions. Why wait for summer when you can do it now. For those of you who have had your program for a while and have been using it religiously, congratulations! You’re probably seeing some great results! If you’ve just received it or are a few days/weeks in, congratulations! You’re probably sore and happy by now. If you’ve had your program for a while and its sitting on a shelf collecting dust…what are you waiting for?
I know it hurts. I know it’s hard. It’s supposed to be.
But doesn’t if feel good when someone asks if you’ve lost weight?
We are our own harshest critics. When we look in the mirror we don’t see what others see. We focus in on the flaws and note our successes with a “There’s more to do.”
Do your best. Eat right. Eat clean. Push play.
You can do it.
Tuesday, May 5, 2009
Friday, May 1, 2009
Sick Sick Sick Sick
Well, the title says it all. Sick as a dog. Went tot he doc this morning to get checked out and he's having me stay away from work for the next 3 days! Well thats good...the sick part not so much. And I was really beginning to start dragging myself outta bed in the morning and get that workout in. It seems I'm in a perpetual state of starting again!
Wednesday, April 29, 2009
Get Fit. Have Fun!
Beachbody makes fitness products that work! From fitness programs to supplements Beachbody gets results! Come see me at www.milliondollarbody.com/josefk
Diet - I Think I'm Making it Harder Than It Is!
Is it just me? Maybe it is. I've never been much of a calorie counter or food watcher. I usually go by 'this is good for me' or 'this isn't'. The only thing I really looked out for were Fat grams. So now I've started keeping a food journal. Everything that goes into my mouth goes on the page. I'm not doing too bad but I see that my carb intake is at around 50%! So the tweaking begins. Trying to get to that 40 Protein 30 Carb 30 Fat ratio. I think that once I figure that out I'm well on my way to having the body I should of had in high school!
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