Charles Leslie

Tony Horton’s 11 Laws of Fitness!

Coach Chaz — Fri, 13 Aug 2010 17:20:11 +0000

Variety. Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious, creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.

Consistency. Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently, provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.

Intensity. YOU’RE TOUGHER THAN YOU THINK. The fear of pain or injury from working out is a mindset steeped in failure. You must learn to “Find the Line.” Do the extra rep or two, increase your range of motion, and increase resistance as you get stronger. Intensity goes hand in hand with Variety and Consistency. The combination of the three work together as a triad that creates a platform for success. The programs provide variety. Your plan will keep you consistent.

Purpose. Your purpose is to have a better life. Exercise and eating right help you feel better. When you feel better, you do more. When you do more, you meet other people. A healthy lifestyle gives us the energy to be better than before. We want to participate, share, communicate, and build a community have purpose in our lives. If you had never found Beachbody, you might be right back where you were isolated, with nothing to share, no purpose, because you weren’t doing anything with anyone.

Reality. Why do we want life to be different than it is? Why do we think about who we were and who we’re going to be more than who we are? We certainly talk a good game about who we are now. Why do we try to predict the future with the hope that wishful thinking is enough to change it? Life is NOT the way it was. It’s the way it is. Life is not our fantasy predictions of the future or our glory days of the past. Life is that thing that is happening to you as you read this. We fall into the trap of living in the past and future because right here is not good enough. Back then and up there are keeping you from right now.

Sports. Take the onus off of weight, inches, and body fat percentages and put the focus on MOVING – from dancing, rock climbing, and mountain biking to table tennis. I love that ping-pong! Think in terms of “can do” instead of “look like.” Sports are fun and help develop balance and coordination which in turn accelerates your results. Jump, kick, run, spin, throw, skate, shoot, hit, score, compete . . . PLAY!

The Plan. SCHEDULE ALL WORKOUTS IN ADVANCE. This creates accountability. Plan an entire month ahead of time. Try to schedule as many workouts as possible with friends who have similar goals. WOWY was developed so that we could find an easy and effective way to stay accountable and work out together. Now we’ve got people in Trumbull, CT (my hometown), doing Power 90 at the same time with people in Hollywood. That is cool!

Sleep (and stress). Stressed out, sleep-deprived people don’t eat right and exercise regularly. Stress depletes energy, strength, and desire, while poor sleep habits affect your moods and immune function along with cognitive and motor performance. Burning the candle at both ends makes it impossible to be fit and healthy.

Loving It. Exercise and workouts involve commitment, determination, planning, consistency, and intensity. If you don’t like what you’re doing, there’s no way on earth you’ll succeed. Enthusiasm is a very big piece of the puzzle. Get creative and stay curious. If you enjoy doing Power 90 exclusively and it works for you, then keep doing it until it doesn’t. If you get part way through P90X and it’s not your cup of tea, then stop, and do something else. Something’s got to bring you back day after day, week after week. Love it (tolerate it) or leave it.

Flexibility. Flexibility is the fountain of youth. Flexible people are much less prone to injury. Yoga and stretching allow you to bring more intensity to your workouts. Flexibility is the key component to becoming less vulnerable and more durable. Aging has a funny way of making everything we do harder. Staying limber and flexible is the way to prevent that from happening.

Food and Supplements. You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy and recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet.

New Goals, New Workouts, New Motivation!!!

Coach Chaz — Wed, 07 Jul 2010 20:25:31 +0000

FINALLY!!!! I officially have 3 months left until my VERY first MARATHON! I am registered to run in the Portland Marathon here in Oregon on 10-10-10:) I will be posting video and blog updates along the way to let you know what I’m doing for workouts and nutrition.

We’ll go ahead and cut right to it! This is the first 4 weeks of my new training schedule I put together. I wanted to put together a schedule with LOTS of variety. This basically breaks down to 5 days of running, 2-3 of those being sprints at the track, 4 days abs, and 3 days of weights. At the end of each month I’ll make the next 4 weeks training schedule and update:)

Week 1
Mon- 2 Miles, Chest/Back, Ab Ripper X
Tues- 4 Miles, Pushups/Pullups
Wed- Shoulders/Arms, Ab Ripper X
Thu- 4 Miles, Pushups/Pullups
Fri- 2 Miles, Insanity Upper Body Weights, Cardio Abs
Sat- 5 Miles, Pushups/Pullups, Ab Ripper X
Sun- Rest

Week 2
Mon- 2 Miles, Chest/Back, Ab Ripper X
Tues- 6 Miles, Pushups/Pullups
Wed- One on One-Just Arms, Ab Ripper X
Thu- 6 Miles, Pushups/Pullups
Fri- 2 Miles, Insanity Upper Body Weights, Insane Abs
Sat- 5 Miles, Pushups/Pullups, Ab Ripper X
Sun- Rest

Week 3
Mon- 2 Miles, Chest/Back, Ab Ripper X
Tues- 8 Miles, Pushups/Pullups
Wed- Shoulders/Arms, Ab Ripper X
Thu- 5 Miles, Pushups/Pullups
Fri- 2 Miles, Insanity Upper Body Weights, Cardio Abs
Sat- 5 Miles, Pushups/Pullups, Ab Ripper X
Sun- Rest

Week 4
Mon- 2 Miles, Chest/Back, Ab Ripper X
Tues- 10 Miles, Pushups/Pullups
Wed- One on One-Just Arms, Ab Ripper X
Thu- 4 Miles, Pushups/Pullups
Fri- 2 Miles, Insanity Upper Body Weights, Insane Abs
Sat- 5 Miles, Pushups/Pullups, Ab Ripper X
Sun- Rest

I am currently on Week 1 Day 3. I’ll be hitting Shoulders/Arms with Ab Ripper X as soon as I’m done with this post:)

Stay tuned for what I’m doing for Nutrition!!

Insanity Hell Workout!!!

Coach Chaz — Mon, 19 Apr 2010 16:57:20 +0000

Hey everyone!! Here is a workout that I put together using 10 of my favorite INSANITY moves! I put this workout together for anyone to try out as a challenge or if you are short on time and still need to get your sweat on! This can take anywhere from 25-40 minutes depending on your fitness level. Do this once a week to see how your strength and endurance increases! Enjoy!

Insanity Hell:-)

—10 Moves. 3 Cycles. 600 Reps Total!!!

All 10 moves will be performed one after the other followed by a 2 minute break at the end of each cycle. Enjoy!!

–1st Cycle= 30 Reps Each-Focus on Form!

-2 minute break

–2nd Cycle= 20 Reps Each-Speed it Up!

-2 minute break

–3rd Cycle= 10 Reps Each-DIG DEEP!!!

-Since Plank Punches, High Knees, and Mountain Climbers require alternating sides, 2 kicks/punches=1 rep, so you will be doing 60 reps total for the 1st cycle, 40 for the 2nd, and 20 for the 3rd.

**Be sure to do a 5-10 minute warm up**

1. Mountain Climbers

2. Pushup Drills(5 Pushups, 8 Floor Sprints, Jump up, Repeat) With the pushup drills, you are counting the pushups. 6 sets will make 30 reps for cycle 1, 4 sets for cycle 2, then 2 sets for cycle 3.

3. Stance Jacks

4. Suicide Jump

5. High Knees w/Twist

6. Pushup Jacks

7. Switch Kicks

8. Wide In and Out Abs

9. Power Jumps

10. Plank Punches

Email #1-New Coach Welcome

Hey there! Just want to say WELCOME to the team! There are a few things that you will want to do as soon as you can: First, once you log into your www.teambeachbody.com account (from the login screen, highlight the COACH tab, then click on COACH ONLINE OFFICE). From there, highlight the GETTING STARTED tab with your cursor, and then select NEW COACH WELCOME. There are 3 videos and below that are some tutorials. Please take the time to watch all three of the videos first, and then print off the GETTING STARTED RIGHT guide. (Within the first 48 hours of signing up, take the time to fill out the GSR guide, and then contact me so we can setup a time to go through your answers. This will help you in goal setting, and help me in getting you up to speed to best help you reach your goals). Once you’ve printed the guide, please be sure to make your way through ALL of the tutorials on the page.

You will also want to look to the left side of the screen, and make your way through the list of topics under THE BASICS as well.

Once those are completed, please select the GAME PLAN TRAINING, and make your way through all of the selections contained in there too. This is really the “blueprint” on how to grow your business, so its absolutely essential that you invest the time to go through these sections completely, and as soon as possible.

The first few weeks as a coach is a lot of learning and absorbing all the information. Take your time, get familiar with your online office and be sure to CONTACT me ANYTIME you need help. I’m here to help you succeed with this business! Look forward to talking with you soon!

Email #2- The Next Step!!!

As you have most likely already seen, The Game Plan is a fantastic source that Beachbody has offered to help you get your business up and going. The first step is to log into your Coach Online Office, highlight News and Training, then Game Plan Training. Print off the 10 Commitments for Success. There is an mp3 audio file below that will thoroughly go over all 10 of those commitments.

Next you will need to click on Business Development, located on the left hand sidebar. Download or print off the 90 Days To Diamond and Training For Success guides. These guides will get you up on your feet and get that ball rolling! Take your time to fully understand each guide, especially the 90 Days To Diamond. There is a lot to go over in these so if you need ANY help at all, feel free to contact me:)

On a side note…Our upline 5 Star Diamond Coach, Blake Warrington, has designed a GREAT website http://www.Teamfitrevolution.com I want you to sign up for the news letter and get familiar with the site. Blake has added TONS of great training webinars and audios and it is such a good source of information!

Shakeology Cleanse Day 1-Round 2!!

Coach Chaz — Tue, 30 Mar 2010 15:41:58 +0000

This is my 2nd time doing this awesome cleanse! Day 1 was yesterday and went really well. My starting weight this time is 195lbs. Got my shakes, fruits, and salad in. Lots of water. Felt pretty good. Energy was low thru the day but I felt great after I had the salad. I was hungry at times but everything was pretty manageable. Woke up this morning and was 193lbs. 2lb weightloss so far, not bad:) My main purpose for doing this is to get rid of the belly bloat and clean my insides of all the JUNK I’ve eaten the past week!

Shakeology Cleanse-What Is It?

Coach Chaz — Tue, 30 Mar 2010 15:34:56 +0000

The Shakeology Cleanse is a 3 day cleanse using Beachbodys’ health shake, Shakeology. This is a performance-oriented system designed to support hard training. It’s not the Master Cleanse. The goal is to promote flushing junk from your system and regulating hydration levels. It’s calorically restricted to be sure. But in its 1500 or so calories will be more nutrients than most people get by eating well over twice that amount. The key is caloric efficiency; getting the most nutrients possible out of the fewest number of calories.

This is an excellent way to jump start your weightloss/fitness and get rid of the extra belly bloat! The first time I did this cleanse I lost 6lbs and 1.5 inches off the stomach.

Shakeology Cleanse Overview

-3 Shakes per day (Water and Shakeology Only)

-2 Fruits as Snacks

-1 Salad with lots of veggies, 4oz of protein, and 2 tbs of an olive oil dressing

*Lots and lots of water! I recommend a gallon per day which is 128oz

My Experience with The Cleanse

Day 1 was definitely the hardest for me. My body was so adapted to a 2000 calorie diet, so when I got on the cleanse, those calories were cut in half! I was hungry ALL day and had little energy. I woke up the morning of day 2 and had already lost 4 pounds though:)

Day 2 was a bit easier. The hunger was manageable and had more energy. I was at the beach and casino all day with family so my biggest struggle was TEMPTATIONS!! I did fight them all off and stuck 110% with the cleanse!

Day 3 was the easiest day for me. My body was now adapted to the calorie intake and I had much more energy. The hunger pains were very manageable and I felt great! By now, the biggest change that I saw was in my midsection/core. Everything felt tighter and HEALTHIER:) On the morning of day 4 I took my final weight. I went from 197lbs to 191lbs. Amazing experience, definitely a challenge, and something I recommend EVERYONE needs to do atleast once!

Marathon Training-Day 40!!!

Coach Chaz — Fri, 12 Feb 2010 16:02:43 +0000

I know I know!!! I’ve been slacking on the blog! Definitely going to do my best to post DAILY updates on here:)

Well last you heard was the pains I was having on day 12. Those first 3 weeks was definitely trial and error for me. The aches and pains are virtually gone now thank god! I have found my stride, my pace, and everything that works for me.

I did have my very first 15k race(9.3 Miles) on February 7th. It was probably the hardest thing I have ever done! I havent done much hill training and of course when I showed up to this race, the ENTIRE thing was hills! Suddenly my hour and a half goal turned into a 2 hour goal. I kept a slower pace and just kept telling myself to put one foot infront of the other.

Luckily after 3 miles of brutal hills, there was a 2-3 mile stretch of flat road. This is when I kicked it up a notch and held a 9 minute pace. I felt amazing at this point…Then the hills kicked back in….

The last 3 miles was definitely the hardest run of my life. I was physically drained and exhausted. And of course my GU pack fell out of my pocket around mile 2 but I didnt want to stop to get it haha. The last mile I could see my girlfriend and family at the finish and thats when I kicked up the pace again and went at a full sprint. I would guess around a 7 min pace. I managed to finished the race in 1 hour 43 minutes which I was more than happy with:)

I took the next day off of course. I wasn’t too sore which surprised me. Then after that rest day I went on an 8 miler with a friend of mine. I made a video on this you can view here

So here I am day 40. Today I am doing my normal warm up with pushups and pullups. I’m having some issues with my right achilles tendon. Not so much pain, just extremely tight so I’ll get that loosened up today. Thank you for all the support and motivation you give me! I’ll catch ya tomorrow!

Marathon Training-Day 12-Ouch…

Coach Chaz — Sat, 16 Jan 2010 04:24:30 +0000

Well today sucked…This is my first solid week of doing both insanity AND running so I’ve been extremely sore, especially yesterday. I made the BIG mistake of not stretching nearly enough and paid for it today. I went out to do my 4 miler, usually an easy run for me. I made it 2 miles. My quads had such an intense ache!!! Played it smart and cut the run in half. Tomorrow is a rest day and sunday is a scheduled 7 mile run. I am contemplating taking sunday off as well and doing the run on monday. We will see how I feel tomorrow. In the mean time, I am using a foam roller and stretching A LOT to get this junk loosened up. Crossing my fingers!

Marathon Training-Day 11

Coach Chaz — Thu, 14 Jan 2010 17:49:22 +0000

Sure enough. My hamstrings are sore as can be today! I decided to play it smart and take a rest day. Going to be doing lots of stretching throughout the day to get ready for the 4 miler tomorrow. Hopefully the weather won’t be too bad that way I can go for a quicker time!

My diet is 110% on target. The only bad thing I’ve eaten in 4 weeks is the chinese food I had last night. Although I did keep it as healthy as I could with a shrimp/chicken/veggie mix in a white wine sauce. Was delicious! My energy is amazing. I don’t have to be to work till 11:30 today so I set my alarm for 9 thinking I could sleep in. Nope. I woke up at 7am wide away! Haha, which I’m not complaining about. It feels fantastic to not need energy drinks or coffee to have the energy that I have naturally now!

Marathon Training-Day 10

Coach Chaz — Wed, 13 Jan 2010 20:59:14 +0000

Wow. So today was a 4 mile run. First time that I have run without having a rest day first. I did Insanity-Pure Cardio and Cardio Abs yesterday. Hamstrings are SOOORRRRE today. I thought my quads weren’t too bad till I hit the end of mile 1. The whole run was very difficult today because my quads were very achy from yesterdays workout ONTOP of the weather which was very cold, raining, and wind. First time running in the wind and it was definitely against me today!

I still managed to keep an 11 min pace which is a bit slower than my average but I did the best I could for what I had to work with! Tomorrow is another day of insanity but I have the feeling that I will be VERRRRY sore haha. Probably going to do upper body weight lifting so we will see! Thanks for reading and I’ll catch ya tomorrow!

Asics Evolution 5 Review

Coach Chaz — Mon, 11 Jan 2010 18:22:40 +0000

Shoes are the key to an amazing run!!! I have never owned a pair of shoes that were over $50. The best pair I’ve had are my Nike Shox. I thought these shoes were amazing, and I still love them. BUT…I have always had aches and pains when I run especially in the quads and shins. I decided I needed to invest in some new shoes. After doing some research I found out they have RUNNING shoes! Shoes specially made just for running.

I had no idea that there were SO many different styles of shoes! Stability, control, support, cushioning, the list goes on and on. So I went into a local running store, The Portland Running Company, and got fitted. They had me run up and down a matt so they could watch my stride and how each foot lands. Turns out I have very low arches and am a severe over pronator(When the foot twists outwards and causes the arch to be over stretched).

After trying on a few different pairs of shoes and running in each one up and down that mat, I found the perfect pair. The Asics Evolution 5. It was like running on a cloud! This shoe is amazing. I have been running in these shoes for a week now and these have been the best runs of my life!

The 2 key parts of this shoe that make the biggest difference for me is the heel and the arch support. I have had heel pain for the past year because of my low arches. The heel on this shoe is more of a V shape rather than the typical U, meaning it cups the heel fairly tight and has lots of cushion underneath. I feel NO pain at all in my heals with these shoes. The 2nd part is the arch support. For those of us with low arches, when our foot strikes the ground, the arch collapses in order to absorb the impact. The support however, minimizes that impact by having a denser material underneath the arch to stop it from fully collapsing.

These shoes also have other key factors such as ACTUAL gel cushioning rather than air! Also the shoe has an outter lining that is VERY breathable and lightweight. Simply an amazing shoe and fantastic brand, Asics!

I highly recommend getting into a specialty running store, getting fitted, and making the investment in a GOOD pair of running shoes. The Asics Evolution 5 is perfect for anyone that over pronates or has low arches and needs that extra support.

You can see these shoes and my video review on www.Youtube.com/Betterlife90