Weight Loss Motivation Archives

How To Be Healthy

I get emails, phone calls, skype messages all the time asking how to be healthy. In some cases the messages state “I have had great success with my workout program! My nutrition has been spot on, I am getting stronger and I’m losing body fat! So, what do I need to change?”

You might laugh at the above statement but I hear it almost every day. Someone is having a lot of success with their fitness program and they CAN’T WAIT to change things.

Doesn’t really make sense does it? What is my advice? STAY THE COURSE!

What does this mean? KEEP DOING WHAT IS WORKING FOR YOU! :-)

How to be healthy

The secret formula for how to be healthy is simple:

Doing your best with consistent beachbody workouts combined with following a simple, effective nutrition plan applied over 90 days.

This is where 99% of people fall short. They don’t have the mental discipline to stick with what is already working for them long enough to see their fitness goals become a reality.

Want more muscle? Work on getting stronger and support your efforts nutritionally long enough to add that muscle. Want to lean out and lose body fat? Do the best you can each day with your beachbody workouts, and gear your nutrition towards body fat loss LONG ENOUGH to lose the body fat you want to lose.

Its really that simple folks. Its not rocket science, but then again its not easy. If it was, EVERYONE would have a six pack and the fitness level they dream about.

So, when things are going great and you think, “I gotta change things up”…DON’T!


How To Be Healthy

Got questions? Just give me a call 239-225-3836  or email and let’s talk about how to be healthy.

I wanted to share a great article from Mike French a fellow successful beachbody coach.

I strive to achieve a higher level of performance, strength, conditioning and fitness with nearly every workout I do. We can’t push to 100% every workout. Its just not physically or mentally possible.

If you are looking to achieve MIND BLOWING results and a level of Fitness and conditioning that you have only dreamed of, you need to mentally prepare yourself to get “uncomfortable” in your workouts. If anyone tells you that you can make dramatic differences in your Fitness level and conditioning without getting “uncomfortable” might not be telling you the whole truth.

If you are applying the proper intensity to your workouts, at some point during the workout, you should seriously doubt if you can
complete it. It doesn’t matter if its, P90X, ChaLEAN Extreme, or ANY Beachbody workout.

This is where your mental focus is of vital importance. You need to be mentally strong to not just survive your workout but CONQUER it! You need to focus and concentrate on getting “comfortable” with being “uncomfortable”. Realize and understand that to make dramatic changes in your conditioning, strength and physique you need to push yourself to a level of intensity that you never thought you could achieve.

Realize the difference between the discomfort associated with pushing yourself to your limit and the very different pain of injury. Injury should be avoided, however, if you are pushing to your limit the potential for injury always exists. We can minimize the potential for injury by warming up, stretching, maintaining good form NO MATTER WHAT, and a good cool down.

This simple goal of not giving into the fatigue, pain, and intense exertion “exercised” my mental strength in a major way. If you think you’re working hard during your workouts, when you start your next one, focus on trying a little harder. Hold nothing back! Exercise your mental as well as physical strength.

Experience what it feels like to really let it loose and push harder than you ever have. In a phrase, get “comfortable” with being “uncomfortable” When you can do this on a regular basis, your Fitness goals will topple more quickly than you ever imagined…

Beach Body Fitness

If you’re like me, when starting your beach body fitness journey the quest to be in shape and manage your weight can feel overwhelming at first. And, as if the quest to be fit isn’t hard enough, there’s often other obstacles to overcome: health issues, time management, mustering up courage or energy. Even if you’ve been exercising for a long time, there’s always new barriers to be broken. So, how to put all of this into perspective?

Here are 3 basic principles that will help break-down fears and intimidations when striving to reach your beach body fitness goals.

Beach Body Fitness – Principle #1 Move Into The Fear

Train you mind to believe no mountain is too high or any goal is too difficult to attain. Basically, it’s all about meeting your fears and facing them head-on. In this principle, aim to recognize your fears, acknowledge them and then move through them. Ask yourself what is it that makes you uncomfortable?

Have you let yourself get out of shape and are afraid you’ll never get back? Do you have an injury that’s caused you to be afraid of your body? If you can visualize creatively, then you can put your fears in check. See your self as you’d like to be. Remember: your body loves you and has the potential to heal itself to perfection. Your only job is to trust it and listen while taking your beach body fitness journey.


Q: What is your body saying to you?

Beach Body Fitness – Principle #2 Trust Your Intuition

It is important when overcoming obstacles and learning to break through barriers that you begin to listen to the voice of your body. In most cases, we all want the comfort of having someone telling us what we can and cannot do. However, our highest truth lies within us. This is not to say that the good opinion of others is not important, but ultimately the decision making comes from within.

When facing a challenge or an obstacle look to how you feel. What are your instincts telling you? Often it is simply your instinct that will move you into a new mindset and raise your consciousness. You first have to learn what your restrictions are, create a boundary for yourself. We all have boundaries. “Obstacles are as unique as people themselves. Therefore, it’s first best to know your boundaries when starting with beach body fitness.”

First reach as high as you can within the confines of what you’re able to do. Whether it be more sets, reps or greater endurance, I allow myself as much time as necessary to accomplish my small goals. It always surprises me, with small steps, how quickly I can reach a Big goal.

Beach Body Fitness – Principle #3 Do Not Go Gentle Into That Good Night.

What then, about fear? If we move into the fear and meet it eye to eye what if fear meets us there? It really comes down to our most primal fear; fear of death. Once you realize that death is all part of the divine plan, it’s liberating, you can let it go and, instead, choose how to live. So instead of being afraid of death you must decide how you choose to live.”

So what’s the take away message? It reminds me  of the poem by Dylan Thomas who said: Do Not Go Gentle into That Good Night. It seems appropriate here. The bottom line: Staying afraid often keeps us from truly living. A positive attitude is key, “Life is all about attitude. That said, what fears are getting in your way in starting your beach body fitness program? Make today the right time to face them.

Beach Body Fitness – Taking Action

When you’ve faced your fears and pushed your boundaries to the edges, what then? Find a new mountain to climb, that’s what makes life fun.

There are real people everywhere doing great things…look around you; angels are everywhere! Learn from them. Choose someone you look up to, admire or of whom you appreciate their values. Set goals, climb mountains! Set your goals in motion and enjoy the beach body fitness process.

Beach Body Fitness

Lose Weight With Beachbody  Obesity is the second leading cause of death after smoking. It is associated with an increased mortality rate of all ages including children. Losing weight though commercialized is still to your benefit if you carry more weight than you should.

Obesity and overweight are term often used interchangeably. However, technically they refer to two different states.

Being overweight technically means excess body mass. This includes all the body tissues. Obesity on the other hand refers explicitly to excess body fat e.g. a professional heavy weight body builder is overweight because of excess muscles but is not obese.

Obesity is what should concern you. Losing weight is no longer an issue you can afford to put off.
Reason #1 to lose weight

Diabetes:- It is well known that 80 -90% of type-two-diabetes patients are overweight. Diabetes is the third leading cause of death in the U.S., as well as the leading cause of adult blindness in the world. One of the direct causes of obesity is eating wrong foods. Some of these wrong foods include high glycemic foods. High glycemic foods are energy dense foods that quickly increase the level of blood glucose in your body after been eaten. This results to the body reserving the unnecessarily high glucose/energy into fat. This makes losing weight very difficult.

Releasing a hormone called insulin does this. Type-Two-diabetes occurs because the body cannot produce enough insulin to remove the excess blood glucose and store it as body fat. This will occur after straining insulin production for some time.

Reason #2 to lose weight

Stroke:- Obesity is associated with arteriosclerosis, the build up of fatty deposits in the arteries through out your body. This makes them narrow, slowing blood flow and among other things increases risk of the blood clotting. Arteries at risk include those supplying blood to the brain. If clotting occurs due to narrowed artery, it blocks blood supply to an area of the brain resulting to stroke. Losing weight reduces this risk.

Reason #3 to lose weight

Cancer:- The World Health Organization (WHO) estimates between 25% – 33% of cancer world wide are overweight and physical inactivity related. Body fat evidently promotes higher levels of insulin production and excess estoregens, a hormone. Both insulin and estorogens accelerate cell division.

[Probably to create adipose tissue; new fat cells to store fat, in addition to the regular cell division]

As research has indicated, the faster cells duplicate the more they increase chances of a cancerous cell developing. The situation is further complicated as the rapid cell division caused by the excess hormones lead also to rapid cell reproduction of the one cancerous cell, hence cancer starts to develop actively. In addition fat cells tend to keep carcinogenic i.e. cancer-causing agents, trapped in the body which increases chances of developing cancer.

Reason #4 to lose weight

Respiratory problems:- Obesity causes lungs to become smaller in size and chest wall become heavier to lift in the process of breathing in. The most common respiratory problem is sleep apnea. Sleep apnea is a condition where by an individual stops breathing for some time while asleep. A soft tissue in the throat collapses around the air way probably due to weight, blocking it. For the severely obese sleep apnea may get more complicated with hypoventilation. Hypoventilation is accumulation of toxic levels of carbon dioxide (the gas we breathe out) in the blood, due to inadequate breathing. Losing weight would be the only permanent safe and healthy solution to sleep apnea.

Reason #5 to lose weight

Urinary Incontinence:- This is involuntary release of urine. Being overweight can contribute to urinary incontinence. A heavy abdomen due to body fat deposit may cause the valve of urinary bladder to be weakened. The weight also exerts pressure on the urinary bladder, trying to push urine out. This results to leakage of urine when coughing, sneezing or laughing. This is because of a slight relaxation of the bladder valve that normally will not result to leakage. It can even result to bed wetting at night. This particular problem can be a very effective motivator to lose weight.

Reason #6 to lose weight

Varicose veins:- Also known as Venous Stratis Disease. The leg and thigh muscles assist the heart in blood circulation just like most large muscles in the body. They are involved in pumping blood against gravity back to the heart with the help of valves that close to avoid a backward flow. Pressure as a result of a large abdomen may increase the work load on the valves eventually causing damage. Damaged valves then allow for blood to back up, due to gravity, causing high pressure in these veins leading to swelling, thickening of skin and skin ulcers.

Reason #7 to lose weight

High Blood Pressure:- The BMI (Body Mass Index) and age together are the strongest indicator of risk of hypertension or high blood pressure. At least a third of hypertension is related to obesity.

Reason #8 to lose weight

Other Diseases:- Other diseases which MAY occur as a result of being overweight include;

Coronary heart disease
Lower back pains
Rheumatoid Arthritis
Gall stones
Pregnancy disorders such as
Neural tube defect,
Prenatal mortality,
Maternal hypertension,
Gestational diabetes etc.
Impaired immune response
Liver disease
Bad body smell

Research shows that even modest weight loss of even 10 pounds for the overweight significantly reduces the risk of developing these diseases. Weight loss is in fact a challenge taken by many every year.

Unfortunately many fail in this healthy endeavor all because they lack a proper plan of attack for effective weight loss. This is my why for becoming a Beachbody coach, to help others with a plan for taking their health and fitness back. It’s worked for me and for thousands of others if you simply decide and commit you will succeed.

Contact me 239-225-3836 if you’re ready to make a change in your life.

Beachbody Challenge-Are You Ready

There’s been alot of people asking about the beachbody challenge and to be honest it really comes down to how serious you are about your health and fitness. I know there are so many people that really need the support and accountability that this will offer. It can be tough to stick to a fitness plan when you’re trying to do it alone and that’s the great thing about the beachbody challenge, you’ll be surrounded with others dealing with the same struggles and moving in the same direction.

My mission is to start is to start small groups of five people and work with them personally to help them achieve their goals. By having a tight knit small group we can keep track of each others results, goals and even problems if they arise. Knowing that you’re not alone is a big key to success for most people.

Believe me, I know how hard it can be to get and stay motivated for a full 90 days. The getting motivated part is alot easier but after a couple of weeks it can get tougher to stick with and that’s such a shame because each day we’re getting closer to our goals. Some people get sidetracked and some people just want the results to happen overnight and they fall for the next gimmick they see promising that they can see results by taking a pill or potion. Trust me when I say this, if you want the results you got to put in the work. Knowing that results are guaranteed if you follow any of the beachbody programs makes it alot easier to commit to 90 days.

What’s Included In The Beachbody Challenge

There’s three choices when it comes to picking the right beachbody challenge option and we’ll go over them below or click the image to find out more.

Beachbody Challenge Packs

For those that are just starting out, for those that have 30 or more pounds to lose or are over 40 I recommend the first beachbody challenge pack. Being 48 years old at the time I started and 40 pounds overweight I went with the Power90 because I knew P90X would be more than I could handle and I didn’t want to get discouraged and give up. My thinking was after I went thru Power90 I would be able to tackle P90X and that’s exactly what happened and it can for you as well.

My experience was going from someone that was so out of shape that I couldn’t do a regular pushup to now being able to do 200 a day and it all started with Power90. Six days a week for 30-35 minutes each day and following the nutrition guide that comes with it made a huge difference in my life and it can for you as well.

The second beachbody challenge pack is perfect for people on tight schedules. Sometimes it seems there’s just not enough time in the day and this is the perfect solution. The 10 minute trainer can get you incredible results when you’re pressed for time, it works around your schedule. Most people fall back on the excuse they just don’t have enough time, well that’s no longer the case.

The third beachbody challenge pack is for those that are seriously ready to bring it. This is perfect for people that are already in great shape and looking for a challenge. In my opinion this package is more  for people under 35 that are still athletic and looking for the ultimate ripped look. Now with that being said, at the age of 49 I have completed my 3rd round of P90X so for those folks out there wondering… yes it can be done by us old folks.lol Now in my case I may not be making it looks as smooth as the younger folks and there are some exercises in the P90X that my body won’t let me do but that hasn’t stopped me from seeing amazing results.

Beachbody Challenge-Wrapping Up

Whichever beachbody challenge you choose you will have a choice of flavors with Shakeology. In my opinion the chocolate is much better than the greenberry. Now that’s just my personal preference as I’m not much on the minty taste of greenberry. Coming soon though there will be a new tropicana flavor added which will more of a fruity taste.

If you’re ready to make a change in your health and fitness now’s the time and this is the place. I know the programs work and the results are real. If you’ve been hesitant because you don’t want to be alone on your journey our group is here for you. Get started with your Beachbody Challenge Today!

yours in success,

Mike Erwin


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