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My 4 Keys To Success

Coach W’s 4 KEYS TO EXTRAORDINARY RESULTS

“I can do all things through Christ who strengthens me.”  What were the keys to my transformation?  That’s easy!  #1) My faith, #2) A great coach, #3) Commitment to the nutrition, and #4) Commitment to the workouts.  And yes, in that order!  It’s not JUST about the workouts, people!!  Let me elaborate …

My Faith = I always knew my body is a temple of the Holy Spirit, but I wasn’t treating it like one.  I was busy (job, 5 kids, church activities, and on, and on, and on – you know exactly what I’m talking about, right?!).  Well, taking care of the body God gave me was not a priority.  And it showed!  I was overweight, out of shape, and tired.  What’s more, I was setting a poor example for my kids (I remember all the times I would drink a pop for breakfast and tell the kids they had to drink milk or water – how’s that for leading by example!!)   I realized it was time to make a change.  This is not how I wanted to look or feel.  P90X was my answer!  And WOW, did it ever work!  P90X is now the way I steward and care for the body God has blessed me with.  It’s not about 90 days anymore – it’s the new me!

My Coach = My parents always taught me that I should surround myself with the kind of people I want to be like.  That’s why I chose a coach who demonstrated commitment to the program, integrity, discipline, and an expertise in nutrition, supplements, and motivation.  I knew I needed a coach who would encourage me and hold me accountable on my 90 day journey.  I am a former college football player, and I know just how important a great coach is to getting the most out of his/her players.  Needless to say, I achieved great success by following in the footsteps of my coach who had achieved the kind of success I wanted for myself.  I encourage you to select a coach who you want to emulate on your fitness journey.  If that’s me … GREAT!

My Nutrition = If you’ve heard it once, you’ve heard it 1,000 times – nutrition is 80% of the results.  Beachbody has put together a team of experts to develop nutrition guides to match the needs of the workout programs.  DO NOT NEGLECT this part.  Abs are made in the kitchen, not the gym!  I ate clean … SUPER CLEAN!  I never allowed myself cheat meals, because it can take 2-3 days of clean eating just to get back to where you are before that cheat meal.  Trust me, that fried food and dessert is NOT worth it!  And this isn’t easy for me to say.  Before P90X, I drank pop for breakfast, always had a bag of candy in the car for my drive to and from work, and ate whatever my belly told me it wanted for lunch.  That’s why I looked the way I did on Day 1!  But by committing to the nutrition plan, using the right kind of supplements to fuel my body in a clean and healthy manner, and never giving in to my sweet tooth, I was able to achieve extraordinary results on P90X.

My Workouts =  This is where the blood, sweat, and tears come in!  I BROUGHT IT every day!  If the kids kept me up the night before … I BROUGHT IT!  If work was super stressful that day … I BROUGHT IT!  If we were on vacation … I BROUGHT IT!  You’ve got to decide ahead of time that you won’t let obstacles knock you off track.  Push play every day.  PERIOD!  Plus, these workouts are simply genius!  They force me out of my comfort zone by mixing cardio, resistance, balance, and stretching.  I knew that if I stuck with the workouts and pushed play every day these workouts would transform my body.  And they did!  I can’t even imagine going to a gym anymore.  P90X, P90X2, Insanity, Asylum, and Tony Horton One-on-Ones are better than any workout I’ve ever done (and remember, I’m a former college football player who spent hours in the gym when I was playing).  I stimulate my body more in just 1 hour, in the comfort of my living room, than I used to in a 3 hour weightlifting workout.  These Beachbody workouts really are THAT GOOD!!  My entire transformation was fueled by nothing more than Beachbody – no outside lifting, no outside running, no outside swimming, no outside cycling, etc.  This does it all!

63 comments
spazinout
spazinout

I love this list Coach!  If these 4 things are what it takes then I'm on track to hitting every goal I set!  And thank you for being my #2.  I read at least one article a day to keep me pumped and on track.  You really know how to talk to people and motivate them.

michael washington
michael washington

sorry about that coach both of those times i put in the wrong email so you replied to the wrong email once again i am very sorry.this is my correct email.

michael washington
michael washington

thanks for the advice.i was also wondering if raisin bran and special k were good cereals to eat because thats what i eat in the morning and if a food has more that ten to 18grams of sugar should i not eat it or just limit it?

michael washington
michael washington

hey coach i was wondering if running while also doing p90x would help me lose more weight?

Khaled Eldeeb
Khaled Eldeeb

Hey Coach, I ordered two bags of Shakeolegy,I will need your instructions on how to use it when it gets here :), sorry it was not through your, I asked you before and you said you cannot ship it to Egypt. I will definitely order everything through you when I come to the US in a couple of months. Also, I had a question, if my body feels very tense, and I just feel I need a lot of flexibility and I need to "pop" everything up.. what do you recommend for me ? Asylum relief OR X2 Yoga OR X2 revovery + mobility OR x stretch ? Thanks for everything. You are the best Coach out there !! and since I cannot have you as my coach on beachbody website and cant keep you updated ( I rly wish I could), I just want you to know that I am working out hard :)

jim
jim

Hi Coach Wayne, My name is James but some call me jim. I have been following you on and off for the past year. I have started both 90x and insanity with no success. All of my life I have started many things but completed very few. I know that my family is watching me and it is not a good example for them. Eventhough I believe your 4 keys will work in every part of life it is hard for me to stay commited. I am going to try again and start 90x. What advice would you give me and I would like to join your team. Thanks for allowing God to use this as a ministry.

Michael
Michael

its ok to do core syn after shoulders and arms for instance, since core syn has lots of pushups(triceps, shoulders) and shoulders and arms is this day before?

Michael
Michael

hey coach, do you think fitting core syn or another cardio in place of yoga will improve results? Some one told me yoga burns as many calories as plyo x but not sure if thats accurate or not.

azif
azif

coach wayne i dont have whey protein powder and shakeology..without that can i get good results?

CW
CW

Ok coach this is where I am iffy...eating super clean..I'm guessing that just means sticking to the nutrition plan right? I have a per-workout mix and protein. I cant afford the shakeology and other supplements I am a bit drained from school haha. This is where I got d-railed last time with p90x.

Jess
Jess

Hey Coach!!! Thanks to this program, your incredibly insightful tips, and all my hard work I look amazing! I feel great, but the best thing out of all of it is being able to enjoy the little cheats cause I know the next day I'll be right back it and by that next day's evening my maintained goal will be kept. So thanks. Here's the reason I'm reaching out though; I'm getting married in March 2012 and that's just enough time to fit in a wicked round of the master that is fitness... P90X! I've been doing this last round all natural with no sup's but I know I'll need a few to enhance my physique. Any tips that aren't already here in your current articles?! I want to gain mass while keeping the "cut" appeal. Thanks in advance! Jess

Amie in Nashville
Amie in Nashville

hey couch wayne! i am craig's little sister in TN. I just left from a short visit with him and he turned me on to P90X and your TEAM! I am so motivated by your story that my husband, brian, and i are starting MONDAY! we are doing our shopping tomorrow! Thanks for sharing your story --- It feels great to know your out there! : ) * love the PB2!!

Rafael Rodz
Rafael Rodz

Hey coach wayne im wondering in your first round doing p90x did u do yoga or kempo ?

Greg
Greg

Hey coach. I am on week 3 of this round of P90X. I have been dialing in my nutrition for this one. I have been tracking everything I eat. I started shakeology on Friday. I have gone from 200 to 192. Now I am back up to 195. I measured myself today and my body is yo-yoing. I don't know if it is water, but I gain an inch in my abdomen over the last 3 days. My strength is going through the roof. I am doing a modified doubles. I am doing an extra cardio on weight days in the plyometrics vein. I am shooting for the 1900 calorie meal plan. At around 2000 calories, am I over working my body and causing it to not burn fat? Just trying to find out possible reasons why I am not burning through the fat and gaining weight.

Matt R.
Matt R.

Kris, I'm in the same boat as you my friend! I bought P90X back in 08 and did about 60 days (no diet) and quit because my son was born. Now I know that is not a good enough excuse..haha! I'm back on the program now and eating right. Now that my wife is pregnant again, she wants to have sweets quite a bit. But, I find it is easier this time to say no to those little mini Satans! I enjoy eating healthy and rarely crave junk food. Keep it bud, I know you'll do great!

Kris
Kris

I actually purchased P90X back in March 09 and just never followed threw with it, I think mainly cause I didn't do a meal plan. It was just to easy to eat what ever I made the kids. Not even sure how I found your site maybe it was my subconsciousness, but it has given me the motivation to give this a ago again and hopefully follow threw this time 100%.

Paul Stewart
Paul Stewart

Hey coach, I am from Glasgow (Scotland) and I have recently ordered p90x, i CANNOT wait for it to arrive especially after watching your transformation videos they have really been inspirational! I am 5 ft 7 and I have been chubby overweight most of my life and for the last 13 weeks I have been on a fairly strict diet and exercise regime which has seen me drop from 190ibs to 156ibs which I am so glad with results. I now have a normal BMI and my fitness levels have rocketed! However All my weight sits in my visceral area and unfortunately I still have 18% bodyfat and still sport my love handles etc etc just no tone or definition to my stomach. What I am asking basically is will p90x give me that washboard stomach if i follwed the programme correctly (bearing in mind I have never had or didn't think possible if I ever could have a 6 pack) Thanks

Nathan
Nathan

Hey coach Wayne. Just want to say that you have opened my eyes and given me a new approach to p90x. I am 28 years old. Just had a baby girl a few months back and I want to be around for a long time. I too believe that as Christians we are to treat our bodies as Gods temple. I didn't realize how important the nutrition portion of the program was. I started tue program 3 weeks ago and after doing some research I found and joined your team and you are a great inspiration. Thanks for that. I am gonna start over and be committed to the nutrition side as well as the workouts. Just wondering if there are any alternatives to shakeology while I wait for mine to arrive (2 weeks) to Canada. Any suggestions? I only ask because it seems to be your breakfast of champions. Thanks again and God bless you and yours.

Jesse Clarke
Jesse Clarke

Hey Coach Wayne I got a question involiving the workouts for ya! When you first started p90x, was your goal to simply do what you could and keep up with the videos without hitting pause, or did you go all out maximum reps with heavy weight and take breaks?

Ron
Ron

Hey Wayne - Off topic on this one, but I wanted to know if you have done any research on "Dr. Life" and his program. He is a 'ripped' 72 year old and I'm wondering how closely his eating and workouts schedules are to ours. Ron

Andy
Andy

Coach, very excited about starting. I’m one week in and I’m already seeing results. the question I have is, I hate doing the yoga what do you think about subbing it for plyo or kenpo.? Thanx for your motivation Andy

Geoff
Geoff

Coach wayne, My wife and I started working out five to six days a week about a year ago. I have lost 70 pounds now weighing 215,@6'2", and we decided to start P90X three days ago. I can't even come close to describing the motivation we got from your videos on you tube. Great job man! My question is this- were there times when you were starting out that you felt really discouraged or struggled with parts of the workouts? I know a year ago I would have died but the ab ripper on day one really got me down, today was better though. Thanks for your time and inspiration. Philippians 4:13

Trev
Trev

oh and as far as you 4 key to succsess well i have 5 "anger" ik it sounds kinda messed up but when im bringing it and im burnt out half way through i think to my self "your the only one to blame for not having the body you want your why you look the way you do" and i use that rage to push and push and when im done the rage gose away and i feel proud that i did my best

Trev
Trev

HEY COACH TREV HERE I GOT TO TELL YOU I LOOK AT THE SIGHT EVERYDAY MANY TIMES A DAY AND BEFOR MY WORK OUT I WATCH YOUR TRANSFORMATION ON YOU TUBE TO HELP KEEP ME FOCUSED ON THE GOAL LOL I CAN TELL YOU FIRST HAND THAT YOU ARE HELPING SOOOOOO MANY PEOPLE AND HAVE GIVEN ME GREAT GUIDENCE SO THANK YOU AND GOD BLESS -SEMPER X-

logan
logan

Hey coach, its me again i was just wondering since i am 15 years old and trying to get jacked for baseball should i take in more calories? Becuase i do not want to lose weight but gain it in muscle. If you gave me some examples on stuff i should eat and like supplements it would be greatly appreciated. -Logan

Bob
Bob

Hey coach, I was wondering, should i restart P90X program if i haven't tried my best in nutrition and workouts?

Demitris
Demitris

I know that you subbed Yoga and Kenpo for Insanity Workouts Round 1, however did you do P90X plyo of did you sub that out also?

Coach Wayne
Coach Wayne

Michael, from the "Eating Often" comments: '... those can be good choices. Make sure you have the carbs and try using almond milk (less calories and sugar than cows milk).'

Coach Wayne
Coach Wayne

Hey Michael, I have replied to that question twice... check you other posts!

Coach Wayne
Coach Wayne

Hey Michael, I have always stuck to one work out a day. I think you are far better off dialing in your nutrition than adding extra cardio. Get serious about eating right and track everything. I think you will be amazed at what you can lose!

Coach Wayne
Coach Wayne

Hey Khaled, for a scheduled recovery day, any of those are great. There isn't one that's superior to the others. Although I do like the foam rolling of the X2 recovery and mobility.

Coach Wayne
Coach Wayne

When you say "after", you mean on the same day? I used it in place of yoga, which is the day after Shoulders and Arms in the month 1 calendar. And while there are some pushups, the majority of the moves in core syn are core, balance, and stability moves. The same could be said for yoga (there are some pushups, but that's not the focus of the workout).

Coach Wayne
Coach Wayne

Yoga may seem challenging, but it doesn't burn many calories at all. Yes, you will burn more cals with a sub workout compared to yoga.

Coach Wayne
Coach Wayne

Hey Azif, read my article "why supplement".

Coach Wayne
Coach Wayne

Hey CW, no, don't just follow the nutrition plan. Do it BETTER! Read my articles "Round 1 nutrition" and "The P90X Nutrition Guide", which teach you how to track what you eat and to cater the nutrition to your personal goals for max results. Hope that helps!

Coach Wayne
Coach Wayne

Hey Jess! Congrats on the upcoming wedding! Since you want to gain some mass while staying cut, the best supplement you can look at is creatine. I would recommend the Kre-Alkalyn for the reasons I discussed in my "creatine revisited" article. Pre-workouts are fun too, but not as necessary. And if you have a good protein powder, you are already getting enough glutamine, which is also important.

Coach Wayne
Coach Wayne

Hey Rafael, I did some, but I often subbed Core Syn for yoga and a either Cardio X or Plyo X for Kenpo.

Coach Wayne
Coach Wayne

Hey Greg, it's almost surely natural fluctuation. I advise weighing once a week, in the morning. So much fluctuation can be attributed to water retention depending on what you ate that day or the previous day, that if you are constantly weighing yourself you will go crazy!

Coach W
Coach W

Kris, Good Decision!! Remember that nutrition is 80% of the battle---get it dialed-in ASAP and force yourself to stick to it!! It's not easy, especially at first--but it becomes a habit fairly quickly! Good Luck! Come back often when you feel the desire to stray! Watch Coach Wayne's video and get motivated all over again!! Coach Indo

Coach Wayne
Coach Wayne

Sure Paul, you can get the abs you want if you'll stick to the program -- follow the workouts AND the nutrition and you can definitely get there.

Coach Wayne
Coach Wayne

Hey Nathan! Welcome man! Glad to have you join us! Until your Shakeology arrives, be sure you are getting enough protein and also be sure that you are getting a wide variety of fruits (berries) and green veggies. That helps a lot. Also, yogurt is good for the probiotics. Bring it!!!

Coach Wayne
Coach Wayne

Hey Jesse, I would hit pause to catch my breath quite often when I started. There was no way I could keep up!

Coach Wayne
Coach Wayne

Hey Ron, I haven't ever heard of Dr. Life! I'll have to look into it.

Coach Wayne
Coach Wayne

Sure Andy, you can substitute another cardio for Yoga. You can also consider subbing Core Synergistics for Yoga (similar body movements but Core Syn is a "workout" and Yoga is .... well ... yoga LOL!)

Coach Wayne
Coach Wayne

Hey Geoff, absolutely man. I couldn't do pullups for the entire first month practically. I didn't know if I could ever get it. But I kept showing up, pressing play, and before you know it I was Bringing it and keeping up with Tony! So will you if you stay committed! Congrats on losing 70 lbs! That's awesome!!!!

Coach Wayne
Coach Wayne

Hey Logan, to build mass, yes, you'll need more calories. Here's my tips for building mass":

Coach Wayne
Coach Wayne

Hey Bob! It might be a good idea to start over with a new level of commitment and take a "do over".

Coach Wayne
Coach Wayne

Most of the time I did Plyo X because I think that's an intense workout on it's own. A few times I subbed Insanity Workout Plyo Cardio Circuit for PlyoX, but not always.