Power 90 Master Series Printable Calendar

I’ve been planning to start the Power 90 Master Series workout and I wanted to print out a one page size calendar that I could hang on my wall to help me keep track of what workout I’m supposed to do each day. I found the schedule on the Beachbody message boards, but I could not find a calendar anywhere. I tried downloading a few calendar templates and I actually did find a nice blank printable pdf calendar that I printed out and wrote in the workouts, etc. But then I got this nasty cold and was not able to start the program yesterday like I wanted to – all my hard work writing in the workouts, color coding, etc was wasted! So I decided to create my own little calendar using Excel and my very next thought was that I might not be the only person out there looking for such a thing, and I decided to make something that could be downloaded, modified and used by anyone. The spreadsheet has a tab for both the standard Master Series program and the lean program discussed in this thread on the Beachbody message boards.




It’s not anything fancy: it won’t calculate your body fat percentage and it won’t tell you what to eat each day; it won’t show you any graphs of your progress and it doesn’t give you a page where you can insert a picture. What it does do is allow you to enter your start date, it calculates your end date, and it helps you stay on track and remember what workout to do today. Best of all it’s completely free. Use it, modify it, do whatever you want to with it. I do ask that you leave the small url (www.getfitwithgrav.com) in the lower right footer. Also, if you modify it and make it 10 times more cool, send me a link or a copy so I can check it out. Enjoy!

I think my next project will be to do one for P90X and P90X+. So stay tuned.

Downnload the P90 Master Series Calendar.
Instructions: Enter your starting date in the “Enter Start Date” field. The calendar days and days of the week will automatically be updated. Save it. Print it. Hang it on your wall and start pushing play!

Find all my printable calendars on the Downloads Page

If you find my calendars helpful or useful in any way, please consider a small donation (via paypal).

6 Easy Weight Loss Tips

1. No more soda!
This was the kicker for me. Two years ago I resolved to eat healthier and try to lose a few pounds. I stopped drinking coffee with cream and sugar; I stopped eating sweet things like doughnuts and pastries for breakfast; and I made a real effort to pass on cookies and sweet snacks when I was hungry. But the biggest, and I think most beneficial, change that I made in my life was that I stopped drinking soda. I will still drink a soda with lunch or dinner every now and then, but having a soda is the exception now rather than the rule. I drink water or iced tea. In two months I lost almost 15 pounds. Even though I have slid back into my hold habits in a couple of those areas (coffee being the most notable) I still don’t drink soda and I never gained any of that weight back. Get off the soda, get off it now. You will thank me.

2. Eat smaller meals more often.

Eating smaller, more frequent meals causes your metabolism to always be in burn up the calories mode. Eat your first meal within an hour of waking up. Studies have shown that eating a breakfast with lots of protein can help you feel less hungry later in the day. Low-fat or non-fat yogurt with some fruit is an excellent breakfast. So is oatmeal. Oatmeal is one of the best things you can eat. Not the pre-sweetened instant junk, real oatmeal. Look for steel cut or rolled or old fashioned oats. Your meals should be healthy meals and light snacks, not junk food 4 times a day followed by a huge pasta meal at 8pm. Raw nuts are also very healthy: almonds or walnuts. I snack on almonds and raisins as a mid-morning snack. My menu looks like this:
Breakfast: Oatmeal (old fashioned oats) with walnuts.
Morning snack: non fat cottage cheese and either mandarin oranges or pineapple.
Lunch: A sandwich (ham on whole wheat with lettuce, tomatoes, cucumber) or a frozen meal with not much fat.
Afternoon snack: Raw almonds and raisins or a protein bar.
Dinner: Steamed vegetables and salad, sometimes a meat dish.

3. Eat smart.

Avoid foods high in fat. Weigh the amount of calories and fat against the amount of vitamins, fiber and protein. Eggs are a good source of protein, but they are also high in fat and very high in cholesterol, but all that bad stuff is in the yolks. Egg whites by themselves are almost pure protein. If you’re eating eggs, think about using egg beaters, or only using the yolk from one egg. Stay away from starchy white breads and processed sugars. Switch to whole wheat bread. Use a site like http://www.thedailyplate.com/ to track what you eat. It’s free and has tons of cool features: you can track your weight; you can set your activity level and see how many calories you need to eat to lose weight; you can create meals that you eat often; they have a huge database of foods including meals from different restaurants, and if you come across something that is not in their database you can easily add it. Use it to track every single thing you eat for a couple of weeks, if nothing else it will make you more aware of what you’re eating. Switch to low-fat or non-fat dairy products. Personally I don’t care for not fat milk, but I do drink the low fat 1%. Non-fat cottage cheese tastes exactly like the regular 4% fat kind. Switch to non-fat.

4. Don’t eat before bed.

This is a big one. Eat your last meal of the day at least three hours before you go to bed. Going to bed a little bit hungry is an excellent way to burn calories. If you have a big bowl of ice cream right before bed, your body will be busy burning those empty calories rather than burning the calories from the stored fat in your body. No more snacks before bed!

5. Exercise!

Get on some kind of exercise routine. There are thousands of them out there. Of course Beachbody has some outstanding programs! Something that gets your heart rate elevated. Even if all you do is walk a half mile on breaks at work, that’s something. However, if you do walk while at work, walk for exercise not to socialize! So many times I see people walking along at a leisurely pace chatting with their friends. That is not the way to burn calories! Walk quickly, as if you were late for a meeting. The goal is to get your heart rate up. Even a brisk walk will not burn as many calories as were in that doughnut you had for breakfast, so do not have the mindset that walking will make up for all the junk food – it won’t. Another idea is to take the stairs if you work on an upper floor. Even if you only take the stairs to the 2nd floor and then take the elevator the rest of the way, at least it’s a start. Have a goal, though: take the stairs to the 2nd floor for a month and then to the 3rd floor the second month. Challenge yourself.

6. Get Support.

I know I said 5 easy tips and this is the sixth, but the title “6 Easy Tips…” didn’t have the same flow.

You need to have some support on this journey. Losing weight and getting healthy can’t be a fad or something you “try for awhile”. It has to be a life change – you are losing some bad habits and starting fresh new healthy ones. It will help you tremendously if you have people behind you, encouraging and supporting you. Family, friends, coworkers, it doesn’t matter. What you don’t need is someone policing you, someone who says, “Oh, Aaron, I saw you eat that cookie just now, shame shame shame.” Tell people you are trying to get healthy, ask them to keep you accountable. Keeping you accountable means asking, “Carol, how is your healthy eating coming along? How do you feel? You’re looking great!” Sign up on a health and fitness message board, let people know you’re trying to change your life for the better, post your progress there and you will get tons of support and well-wishes.

Good luck. Have faith in yourself – you can do this!

Poor Eating Habits Recently

My diet for the past several days has been complete and utter crap. Can I say crap on the Internet? I’m fairly certain I’ll be going to starchy carb Hell, if there is such a place. Here’s the rundown of the junk I have put in my body this past weekend…

Thursday: people brought food to work to share. Was any of it healthy. No, very little of it as a matter of fact. Someone brought peanut brittle that had been dipped in chocolate – it was friggin fantastic. Ate a lot of that. Had a Carls Jr. Terryaki Pineapple burger for lunch. I think that may have been the night we had baked potato and broccoli for dinner, so that wasn’t horrible. But remember, this is only Thursday and I still have the bulk of the weekend to go.

Continue reading Poor Eating Habits Recently

Power 90 – Day 83

Morning weight: 161 (wtf) At least I’m not stuck at 159 anymore.

Did Sculpt 3-4 and felt pretty good. I decided not to push myself to failure trying to do 20 pushups each time – I just did 15 and stopped. For the last “do em til you drop” round, I think I was able to crank out 20. I used the blue (heavy) resistance band for all the exercises and felt pretty good about that. The bad thing was that I had a mug of hot chocolate before the workout… I don’t think I’ll do that again. I also did the workout later than usual – around 6:30 – 7 instead of my usual 4:30. I got home and there were 3 kids in my living room (plus my wife) decorating the Christmas tree. So I waited until the kids were gone, and then Jen made fried egg sandwiches so I wanted to wait a little while after eating before my workout. It was, all in all, kind of an off night. But I’m committed to doing the workouts every day in December.

Power 90 – Day 82

Morning weight: 159

I feel stuck at 159. The weight itself, the number, doesn’t concern me all that much other than as an indicator that things are changing. What does bother is the belly fat and love handles that I just can’t seem to get rid of. I’ve been plateaued at 159-160 for a couple of weeks now and I’m not sure what to do to get out of it. I feel like I’ve been eating right and I’ve been doing the workouts, though I have missed a couple of days here and there. I’m nowhere near having the 6-pack abs that I thought I’d have by this point in the program, and when I look in the mirror I still see a skinny guy (yes a skinny guy with belly fat and love handles). So… December is it. I’m going to work out every single day for the rest of this month, except the scheduled rest days of course, and I’m going to try very hard to eat as clean as I possibly can.

I did the Fat Burning Cardio workout today. It was good, I felt strong. Exhausted by the end and drenched with sweat, but the exercise felt good. And I swear, if it wasn’t for the P90X Results and Recovery Formula, I may have given up months ago!