The top 2 things you MUST do to transform your body

Hello, I hope this update finds you healthy and on your way to success. I am beginning a health and fitness newsletter to share valuable information with you on achieving peak success with your programs, so pay attention closely.

I want to share with you today briefly the top two things you must do to transform your body into what you really want. I share these with you both from personal experience, as well as from my personal observations of others as a gym manager and personal trainer.

1. Lift weights.
2. Follow a customized nutrition plan.

1. Many people out there are "cardio junkies"...they do endless cardio either from addiction or from belief that it is going to completely transform their bodies. Don't get me wrong, cardio has many great benefits including improved circulation, fat loss, and improved systemic body function to name a few. However, in order to obtain substantial visible change, resistance training is also mandatory. Muscle burns fat, and in order to raise your basal metabolic rate, you need to add muscle to your body. Furthermore, resistance training allows your body to continue burning calories after your workouts for up to 48 hours, resulting in far greater fat loss than what can be accomplished through cardio alone. Although cardio does burn calories while your heartrate is elevated, once the workout stops, so does the calorie expenditure. Ladies, don't worry, you are not going to bulk up from lifting weights because men have far greater levels of testosterone than women and thus our bodies respond differently to the same workouts. Men will add some size and definition, while women will tone up. So the question now becomes, does your current program incorporate resistance training in addition to cardio? If not, take a good look and see how you can add it because you will love the results! If you need ideas, I am the one to ask.

2. What we put into our mouth determines 80% or more of the results we achieve in our fitness programs. Following a customized nutrition plan is absolutely vital to achieving success in any new program. You can work out all day long, but if you are making poor food choices, you will never get the results you desire. The body is a delicate machine, requiring foods in the proper proportions and at the proper times to achieve peak performance. When following a weight loss or muscle bulking regimen, this becomes even more vital to achieving success. Furthermore, since over half of our bodily composition consists of water, proper hydration is a must. I cannot stress enough the importance of drinking water throughout the day to aid in your health and fitness program! Whole food nutrition is also essential, as many of our daily nutrition requirements are impossible to meet in today's fast food world. If you need guidance in obtaining a meal plan catered to your particular situation, all you need to do is ask.

Good luck. I am here for you.

Neil Koehler

What's next after P90X?

P90X plus is INTENSE! I have it and it works amazing...let me know if you want to get it and I can get you a discount!

I won today!

Hey guys...I won $300 in WOWY today, just for entering my workout! What a cool way to make money! To join WOWY today, just click on the links to the right and you could be the next winner!

Want to know what's in Shakeology?

I drink this shake every day for good reason...it works, period. Check out how great it is!

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Beachbody and Kathy Smith have launched an amazing program targeting people with Type 2 diabetes. It is the only program to be endorsed by the American Diabetes Association. Check it out today!!

Finally spring, and nutrition simplified

It's about time!! It was over 60 today so I went running after I got home from SNAP, then did LEAN 1 from ChaLEAN Extreme. I feel sore already...

I want to tell you more about the amazing new shake I have been taking each morning for breakfast. It is called Shakeology and there is a lot of information on it at www.shakeology.com. I have been taking it for about 3 weeks now and my energy level has never been higher. Everyone else I have talked to who is taking it has said the exact same thing. It has SO many amazing health benefits, and although you can get it directly from me, I would absolutely continue to take it even if I did NOT sell it. I will be putting up a poster comparing Shakeology and Monavie very soon in SNAP so check it out!!

Have a good night!

Happy Easter!

Well...I am STILL sore from Lean Circuit 3 on Friday. That's a sign of a great workout! Today was fun with family and friends at church and Easter dinner, and I just finished Fat-Burn Challenge and am dripping with sweat. I entered my workout into WOWY for free to become eligible for the daily drawing to win money or a prize (today is $300)...I'll check back in to see if I won tomorrow! Gotta love it...hope you all have a great day

Motivation

People always ask me "How do you have so much energy?" and "Where do you get your motivation to work out?" My answer? MY RESULTS. My results give me energy; my energy gives me results. It's a continuous cycle that brings nothing but GOOD things. Every time I wake up in the morning, I ask myself "How will I improve my mind and body today?" Everyone has days when they don't feel like working out. It takes a certain mindset to exercise on these days...an attitude that comes with the faith of knowing how good you will feel when you are done. Once I start moving, I forget my current worries and everything is put into perspective. Exercise should not be a chore, it's a way of life. Make it a MUST DO, not an optional activity. Schedule your workouts in advance, or you will likely never get to them. When you work out consistently, I GUARANTEE it will change your mindset for the entire day. You will have more energy, look better, feel better, and tackle everything life throws at you a little bit easier. You will not only feel better about yourself PHYSICALLY, but your entire OUTLOOK ON LIFE will improve. It works for me, and it will work for you...I guarantee it...and I would love nothing more than to help you get there. Decide. Commit. Succeed!

Today's routine

Hello! I just did ChaLEAN Extreme Get Lean Intervals and I've Got Abs...what a GREAT workout!! The innocent looking thigh toning band is the REAL DEAL. Now I'm about to make a Shakeology shake, run some errands, and head to the gym to work! Have a great day.

My workout: ChaLEAN Extreme

On Monday I started LEAN, the third and final phase of ChaLEAN Extreme and WOW, it's amazing. The workouts are extremely challenging, yet fun and not overly time consuming. They are all less than an hour, and most are less than 45 minutes! I have seen a CHANGE in my body and Chalene's breakdown sets are the coolest thing ever! I would HIGHLY recommend it. I would love to hear from you if you want advice, and it is available right on this page by clicking on the links to the right. Have a great one!