Category Archives for "My Updates"

May 31

Stop Avoiding Fat!

There is a huge misconception that has swept across the nation. This isn’t something that has just appeared out of nowhere either. It’s a movement that has been been around for years. We have been taught that fat is bad. For some reason most people associate being fat with eating fat. That just isn’t the case. Fat is NOT bad! Well, some of it is, but we have to start changing our mindsets to understand that there are good fats as well. Part of the blame goes to all the fad diets that popped up over the years. There have been quite a few that have preached that high protein, low fat, and low carb is the way to go. All that does is lead to a lot of pissed off, irritable, hangry people, which I will get to in a bit. But good fat serves an important purpose for our health. It’s time to put our negatively influenced views to the side and stop avoiding fat!

How did I get on the fat train? Back in 2015 when I discovered I had Lyme Disease, I started digging into natural treatment methods. Because Lyme causes a lot of inflammation in the body, I had to consume foods that would help battle that inflammation. That’s when I discovered that healthy fat sources, such as avocado, fish oil, and coconut oil play a major role in reducing inflammation. Before I made the changes to my nutrition plan, my macros consisted of about 50% protein, 30% carbs, and 20% fat. Those macros came from healthy foods, of course, but I would go through most days feeling drained. Like most people, I never fully understood the purpose that healthy fat plays in our health so I avoided it like the plague. I then shifted from a 50/30/20 ratio to 30/20/50, meaning most of my calories throughout the day came from healthy fats. This was well before I understand the energizing effects that healthy fat has on our systems as well. Once I made that shift, the pain I was feeling slowly became less intense and eventually disappeared. I’m 100% sure that the increase in healthy fat played an important role in that happening.

Fast forward a few years, I began to hear a lot about a ketogenic nutrition plan. I heard about it in the past, but I always thought it was one of those fads that I mentioned above so I always quickly dismissed it. However, after learning about the anti-inflammatory effects that healthy fat has on our bodies, I wanted to dig a little deeper and find out what else a plan high in healthy fat could do for me. After quite a bit of research, I was surprised to find out all the additional benefits. They include raising the level of good cholesterol (yes, there is such a thing), lowering bad cholesterol, improving brain function, improving skin health, promoting heart health, reducing arthritis, and improving energy. Not to mention that they contain many minerals and vitamins.

The “improving energy” part is the one I want to focus on now. Just about anyone I’ve ever talked to, besides health professionals, have the “holy shit are you serious?” look on their face when I tell them that fat can be used as a fuel source rather than carbs. This is something that nobody is taught. Since we were little we have correlated carbohydrates with increased energy. Hello candy and the sugar rush! Basically this is the process. You eat carbs. Carbs are converted to glucose. The body releases insulin, allowing the glucose to enter the cells for energy. What people don’t know is that healthy fat consumption can give you energy as well. When you stop eating so many carbs and increase healthy fat intake, the body will automatically shift from using carbs for fuel to using fat for fuel. Interestingly enough, carbs aren’t even the preferred fuel source, fatty acids are. Is your mind blown yet? Don’t worry, mine was too when I discovered all of this. I subsequently shifted to a plan that consisted of 10% carbs, 60% fat, and 30% protein, sometimes increasing that 60% to 70%. Initially when I made the change my body didn’t really like it. I felt sluggish and completely exhausted for the first 3-4 days and then experienced an immediate change once my body got used to using fat for energy. Not only did I start having a lot more energy and felt great, I started really leaning out as well. The problem that most people have is that they lower the carbs AND the fat, therefore consuming a ton of protein. I’ve done this in the past and it leads to a very sluggish, exhausted feeling. The body just has nothing to use for fuel, so it eventually starts burning muscle. Not only that, but the cravings are usually out of control. With a high fat plan, because good fats are so nutrient and calorie dense, normally there aren’t any cravings. I’ve been following a high fat low carb plan for a while now and love how I look and feel. Plus, even though only 20-30% of my calories are coming from protein, I’m still maintaining strength and mass.

Healthy Fat Foods

Most people then ask me, “What foods contain healthy fats?” I’m going to list them below.

(1) Avocado. They are loaded with monounsaturated fats (the good fat). I eat a half an avocado every single day.

(2) Coconut Oil. These contain medium chain fatty acids (another good type of fat). I usually have about 2 tablespoons of coconut oil daily.

(3) Almonds. Contain monounsaturated fatty acids and fiber. I usually have 2 tablespoons of almond butter daily.

(4) Butter. I’m not talking about margarine or fake butter, I’m talking about REAL, grass fed, organic butter. Contains Omega 6 and Omega 3 fatty acids, which help improve brain function and skin health. I might have 1-2 tablespoons of butter per day. I usually cook it with my eggs and vegetables.

(5) Salmon. Contains loads of Omega 3’s. It’s important that you stay away from any fish that is farm raised and go with wild caught.

(6) Olive Oil. Contains high levels of monounsaturated fats and antioxidants. I might have 1-2 tablespoons of olive oil per day.

(7) Eggs. The best is organic pastured eggs. I have 4 whole eggs (cooked) daily.

Fat Bomb Recipe

The last thing I want to do is give you a recipe for something we like to call a “Fat Bomb.” Basically it’s a snack that is extremely high in healthy fat. Goes great with high fat low carb nutrition plans.

  • 2 tbsp organic coconut oil
  • 2 tbsp organic grass fed butter
  • 1 tbsp unsweetened cocoa powder
  • 10 drops stevia
  • Melt oil and butter, add all ingredients and mix well. Pour into small cup mold with paper lining and freeze. Makes 4 servings.

Questions? Email Don’t forget to head on over to my LIKE PAGE and follow me there! You can message me there as well. From this point on, I hope you start incorporating healthy fat into your nutrition plan.

Apr 13

How To Stop Your Bullshit Excuses

If you don’t know me, the first thing you need to know is that I’m about as straightforward as it comes. I don’t mind telling people how it is, but it’s not because I’m trying to be an asshole. Rather, I know that in order to help people move forward I have to tell them what they need to hear, not what they want to hear. In my opinion, if I’m not that way then I’m doing them a disservice. It’s either that or let them continue being stuck in life. Sure, people might get pissed at me right away, but eventually they understand that in the end I’m just trying to help them out. If that’s what has to happen to help people change then so be it. I’m tough and can deal with people not liking me. When it comes to excuses, I have no tolerance for them. Quite frankly, I hate excuses. I don’t care what it is, whether it’s a time or money issue, give me an excuse and I will quickly prove that the excuse is not valid. Below I’m going to explain why I live excuse free, give personal examples of how I overcame certain obstacles, and how you can stop the bullshit excuses yourself.

What Is An Excuse?

First, let me give you my definition of an excuse. This is the one I came up with that is in the book I’m releasing called “Just Man Up.” Excuses are illegitimate reasons people create for why they can’t do something or failed with something just to make themselves feel better for giving up or never taking action in the first place. Oh shit, did that possibly piss you off? Good, let’s get those emotions stirring. Like it or not, it’s the truth. Once you realize that, then you can begin to change your life around. Keep making excuses, keep sitting stagnant in your current position. The choice is yours.

Ask anyone I know, they will tell you they have never heard me make an excuse within the past 15 years. I just don’t do it. I’m not saying that I never did it because that would be a straight up lie, but after the age of 15 I have lived excuse free. Before 15 I was a kid that found any way possible to justify why I struggled or failed at something. Couldn’t do conditioning? It was my asthma. Couldn’t make friends? It was my personality. Hell, I could go on and on. Then my dad introduced a book into my life that changed it all. It was “The Magic of Thinking Big” by David Schwartz. I read it and haven’t made an excuse since. It’s no surprise why I’m in incredible shape, have had so much success with business, and have an excellent relationship with my wife and kids. No excuses on my part. I take ownership of everything and just make shit happen.

“I Don’t Have Time” Excuse

I love it when people tell me they don’t have time. Maybe it’s for starting a business or changing their health, but they repeat “I don’t have the time” over and over to me until my ears bleed. It’s ironic, especially when it comes to starting a business, because if they don’t have the time, isn’t that more reason to start? Everyone wants time freedom. If you say you don’t you’re lying. But not having time is an excuse. Ultimately, if you want something bad enough, whether you’re busy or not, you are going to find the time. If you don’t, you don’t want it bad enough. It’s as simple as that. Back in 2008 when I started my fitness program because of being out of shape, I was working 16 hours a day sometimes more. I didn’t have a ton of time to work out, but you better believe that I somehow found an hour every single day to fit in my workout. It didn’t matter if it was 1 A.M., I didn’t skip a workout for 90 days straight. I was rewarded for it and got into the best shape of my life. When I started my business, I was still working 16 hours a day with my full time career. I didn’t have a ton of time to work a side business, but I found the time so that eventually I could get to the point where I could quit my job and become financially independent and secure. Sometimes that meant I was working my business until 2 A.M., but I never used time as an excuse. No matter how busy you are, if you truly want to change you will find the time.

“I Don’t Have Money” Excuse

This is my favorite excuse. When people say “I don’t have the money” I get this big ass grin on my face because I know I’m about to give them a big dose of reality. The expression on their faces after I share my story is always priceless! Later in 2008 I ended up quitting my job and started working part-time for my dad. I was still working hard on building my side business, but I was failing miserably and couldn’t make enough money to support my wife and daughter. In 2009 things got so bad that we could barely afford our rent and were living with just about $50-$100 in our account at a time. My wife got on government support to help our family out. We had to. There just wasn’t any other choice. I can tell you, though, that there is nothing worse than knowing you can’t properly support your family. As a man, it’s a giant kick in the nuts. I constantly had this guilt and pit in my stomach that I couldn’t shake. However, instead of dwelling on it, I did something about it. No matter how shitty our financial situation was, I had to find the money to invest in my side business to get us out of the situation. I had to find the money to travel to events, to invest in trainings, to purchase certain products, and I did. If that meant selling stuff on eBay, that’s what I did. If that meant purchasing our groceries in bulk to save a few bucks here and there, that’s what I did. I did whatever was necessary because getting our family out of that situation was a priority. If you really want to afford something, there are about a million different ways for you to do so. Sometimes you have to be creative, but there are so many ways to make money. By saying “I don’t have the money,” you’re being incredibly narrow minded and lazy. In the end, it’s just an excuse.

Once you can get out of your own way and stop the excuses, only then can you move forward in life. Get into the habit of stopping yourself when you start to make an excuse. Unfortunately, because so many people make excuses so often, they’ve developed a habit of doing so and it takes a lot more effort to stop. You’ve got to completely control your mindset and be conscious about who’s really to blame for your lack of success and struggles. In the end, it’s the person staring back in the mirror. Work your way towards an excuse free life and you’re going to be surprised with just how much progress you make in a short amount of time. Stop the bullshit excuses.

Mar 15

Beachbody Coach For Men

Josh Spencer BeachbodyThere are a lot of women Beachbody Coaches in the Team Beachbody network, so if you’re trying to find a Beachbody Coach for men, there’s pretty slim pickings. Hell, I think 90% of the network, or something crazy like that, is women. Of those 10% or less that are men, not all of them are actually engaged in coaching others. That leaves a lot of dudes who want a Coach, but just can’t find anyone to help them. Then there’s me.


I’ve been a Beachbody Coach for a long time now. I started as a Coach back in 2008 because I went through P90X, got great results, and developed a passion for health and fitness. I’ve always enjoyed helping others so becoming a Coach seemed like the perfect fit. In 2010 I became a full time Beachbody Coach and have been doing it ever since. In that time frame I’ve literally helped thousands of people get results, 99% of them men. There’s a difference between me and most other male Beachbody Coaches. I actually know my shit. It’s not arrogance, it’s confidence because I’ve helped so many people get results. I actually won the Top Beachbody Coach award back in 2010 for helping so many people. If you don’t know what that is, it just means that I was the #1 Coach out of all men and women in the network. I’ve helped a lot of guys gain mass and lose weight since I have been able to successfully do both. I actually lost 25 lbs and got into the best shape of my life after going through P90X back in 2008, and then gained 11 lbs of muscle in 90 days just recently in 2016 after going through one of our programs called Body Beast. Here are my most recent Body Beast results.

Beachbody Coach for Men – 4 Key Points

Most guys who are trying to find a Beachbody Coach for men want someone who (1) communicates with them regularly and answers their questions, (2) won’t validate excuses, (3) has a lot of knowledge on workouts, nutrition, and supplements, and (4) will motivate them throughout their journey. I’ll break down how I am with all of these below.


I have great communication with all of my customers. Not only am I in contact with them through messaging over on Facebook, but I send out weekly check-in emails as well. In those emails I usually give some sort of excellent nutrition or workout tip. In addition, I have an incredible Facebook group for just men called the “Ultimate Man Cave.” What’s so great about that group is that we talk about more than just fitness. Sure, it’s mainly a fitness group, but we talk about sports, cars, girls, pretty much anything guy related as well. We also have a fantasy football league and weekly Draft King leagues once football season starts. Needless to say, we have a great time and keep each other motivated while working on our own individual results.


When searching for a Beachbody Coach for Men, most guys want someone who isn’t going to validate their excuses. Pretty much they want someone to tell it like it is. That’s how I am and have always been. If I’m doing something wrong, I don’t want someone to beat around the bush, but rather just tell me exactly what I’m doing so I can correct it and move forward. I’m not going to be offended. That’s exactly how I am with both the people I coach and the Coaches on my team. If I see them making a mistake, I’m quick to jump in and help them correct it. Or if I see them making excuses, I have no problem calling them out for it. In the end, excuses are just illegitimate reasons people create for why they can’t do something just to make themselves feel better for giving up or not taking action in the first place. If you want someone to be real with you, I’m your guy.

Workout, Nutrition, and Supplement Knowledge

I have made it a priority to continue expanding my knowledge on supplements, nutrition, and workouts every single year. I don’t like not knowing something, so you will always find me reading books, researching on Google, and watching videos. I have a very good understanding of what supplements are effective, when you should take them, why they are effective, and which are good or poor quality. With the workouts, I’ve done many different programs over the years to reach very different goals, from leaning out to gaining mass. Name a Beachbody program and more than likely my wife or I have done it, with the exception of Country Heat. I don’t dance. And with the nutrition, you probably don’t know this but I was diagnosed with Lyme Disease back in 2015. My plan was to take mostly a natural approach to healing, so I started really digging into proper nutrition. I’m not kidding when I say that I’ve done hundreds and hundreds of hours of research on nutrition and have made some drastic changes in my lifestyle. Because of it I’ve been able to get back to my normal life again. You’re not going to find a Beachbody Coach for men that’s more knowledgeable in all of these areas.


My goal is to help men get results, period. As a Coach, I have to make sure that the guys that I coach stay motivated long enough to get results. Once they get results, then it’s hard to go back to their old, unhealthy ways, but it’s getting them to that point. Every journey that each guy will be on will be different, but they will all hit obstacles at one point or another. It’s too easy for them to lose motivation and then quit when they hit an obstacle, but I do my best to help them figure out a solution quickly and keep up their motivation to continue moving forward.

So, when searching for a Beachbody Coach for men, hopefully you have come to the conclusion to make me your Coach. –> CLICK HERE TO MAKE ME YOUR COACH <– If you already have a Coach, but aren’t active with him/her, email me at and I will give you instructions on the next strep. Once you sign up, I will reach out to you and we will get started. If you want, I will immediately add you to the Ultimate Man Cave so that you have additional support as well. Don’t forget to follow me on my — > Facebook Page <– as well. If you don’t hear from me right away, make sure you message me and let me know you’re ready to get started.


Feb 09

Man Up Episode 2 – Grocery Lies

If you haven’t watched “MAN UP!” Episode 2 yet (above), I talked about the lies that grocery suppliers are telling to consumers. Because we have begun to become more knowledgeable about junk food VS healthy food, suppliers have jumped on board the “health train” and will purposely deceive consumers into thinking that something is healthy for them when in reality it isn’t. It’s why you’ve seen terms such as “low-fat,” “fat-free,” “low-sugar,” “sugar-free,” “natural,” “multigrain,” and “made with whole grains” pop up everywhere within the past 10 years. Really, it’s made it tougher for us who are looking to be healthy to purchase healthy food. You have to really have a lot of knowledge to understand what is healthy VS not healthy anymore. In the examples above, you might be surprised to learn that “natural” and “multigrain” are not regulated at all, meaning suppliers can use those terms freely to describe whatever they want. So whenever you see these terms used, run in the other direction. With the other examples above, when something says “low-fat” on it, it doesn’t mean that it’s not loaded with sugar, and vice versa. All of these terms are used to trick consumers.

But there are some things that you can do.

(1) Shop at your local organic grocery store. My wife and I shop at a place called Earth Fare, where everything is certified organic. Just a word of caution, though, just because it uses organic ingredients doesn’t mean it’s that great for you. For example, there might be products that contain 60 grams of unprocessed cane sugar. In the end, organic shopping is the best route because it eliminates added chemicals and toxins, but you still have to watch your macros.

(2) Check the label and ingredient list. When we shop, we always turn the product around to check the ingredient list and label. If we find something that has a massive ingredient list with words that we’ve never even heard of before, we put it right back on the shelf. Most organic products, though, contain a very short ingredient list that contains words you have probably heard of before. From personal experience, the shorter the ingredient list, the healthier for you. That’s not always the case, of course, but most of the time it is.

(3) This goes along with #2, but stay away from anything that has dyes or preservatives in it. Dyes especially are linked to many health issues. If we pick up a product that has Red #40, for example, we put it right back on the shelf. You’ve got to understand that companies purposely use dyes to make the products look more appealing. Just because it’s more vibrant doesn’t mean it’s healthier. Some other dyes to completely avoid are Blue #2, Red #3, Yellow #5, and Yellow #6.

(4) If you’re going to purchase breads and pastas, stay away from “multigrain” and stick with “100% whole grain” or “100% whole wheat.” Ezekiel Bread is another great alternative for bread. If you stay away from gluten like I do, you can even move to brown rice pasta, which I think is actually better tasting than regular pasta anyways.

If you go to my YouTube (–> Josh Spencer’s YouTube Channel <–), and subscribe, I have been posting all of the episodes on there. I’ve got a lot of great future episodes planned. If you know of any family members or friends that you think will find this helpful, have them subscribe as well. If you have any questions, email me at

Jan 31

Man Up! Episode 1 – Land of the Lazy

From this point on I’m going to be creating a show LIVE on Facebook ( –> My Facebook Page <–several times a week called the “Man Up! With Coach Spence” show. In the show I’m going to cover a lot of topics. I will be giving a ton of helpful and valuable tips regarding nutrition, workouts, beard care, motivation, and also talk about things like sports, cars, relationships, being a father, sex, and much more. Below is Episode 1 of the Man Up! show, called “Land of the Lazy.” Enjoy!

Nov 21

My Incredible Body Beast Results and Story

Where do I even begin? The last year and a half for me has been by far the most challenging time in my entire life. I went from beginning to feel sick to extremely sick, to not knowing what was wrong, to finding out I have Lyme Disease, and then going through 10 months of extreme treatment. To top it off, after I finished treatment I was extremely weak with a severely compromised immune system. Below I’m going to go into detail about my story and how I went from not being able to function to achieving absolutely incredible Body Beast results. I hope my story inspires you or someone you may know. No matter how great of a challenge you are experiencing in your life, you can always conquer it.

My Body Beast Results Story

living-with-lymeI remember the first day I experienced strange symptoms. I sort of chalked it up as a “bad day” of not feeling well, but that feeling never really went away. Instead, it progressively got worse. The first real physical symptom I experienced was pain in the back of my head. It was odd, I had never had something like that happen before. What was so strange about it was that the location was specific. It was right in the connective tissue between the neck and the skull on both sides. As days went by, the pain intensified and more symptoms began to show up. I started developing pain in a specific spot in my spine, dizziness, extreme fatigue, brain fog, anxiety, breathing issues, slurred speech, memory issues, ringing in my ears, and the list goes on and on. Months went by and everything seemed to progressively get worse to the point where I could barely function throughout the day. All I wanted to do was sleep. To make matters worse, every single doctor I went to assured me that nothing was wrong and that it was “all in my head.” Many of them even tried to get me to take pain killers and depression medication. If I wasn’t going to get help from doctors then I was going to take matters into my own hands and that’s exactly what I did.

I started doing an insane amount of research on my symptoms. After sifting through all the looking-at-oceanbullshit I finally came across Lyme Disease as the possible culprit of all my problems. Instantly I thought back to all the times I was bitten by a tick when I was younger. Apparently Lyme can lie dormant in the system for years until something triggers it to come out and play. It could have been a number of things I guess, but I’m sure stress played a big part in it. Anyways, I sought out a Lyme specialist and got tested and the test came back positive. When I found out I had Lyme is was sort of bittersweet. Now you’re probably asking, “How in the hell can it be bittersweet?” When you suffer for months and months without any answers, it’s a relief to finally know that you’re not crazy like the doctors kept saying you were. On the other hand, though, I knew I had one hell of a journey ahead of me.

When I found out I had Lyme was when my symptoms were the worst they had been. I knew that if I didn’t fully commit to treatment and change my lifestyle that I might not be around much longer. Then we found out that Melinda was pregnant with our first son. To be honest, it scared the hell out of me because all I kept thinking about was still being extremely sick when he arrived. But at that moment I swore that I would do everything I could to heal so that I could be the father I wanted to be when he arrived. It was all the motivation I needed. My specialist started me on an antibiotic treatment plan, but I did additional research and discovered some natural ways to heal as well. I combined both plans and committed myself 100% to getting better.

There were a lot of ups and downs. I had to change treatment plans multiple times after hitting plateaus and there were weeks I’d feel better and then weeks where I felt worse. When dealing with lyme, that’s to be expected, but nobody can imagine the mental challenge that presents. If you’re not in the right place mentally I can completely understand how it’s easy to slip into a depression, but thankfully I’m very strong mentally and was able to push through it. I owe that to my upbringing and involvement in personal development at such a young age. When I was 15 years old I read a positive thinking book called “The Magic of Thinking Big” by David Schwartz. That book has had a major impact on everything that has happened in my life to this point and it most certainly played a role in my progress with Lyme.

body-beast-day-1-sideOne of the problems I had during my Lyme journey, though, was that I wasn’t able to work out. When you are eliminating the Lyme bacteria, the dead bacteria can overwhelm your system. Even though I was detoxing regularly, it still wasn’t enough to eliminate all the toxins, so my symptoms would get worse. In the Lyme world it’s called a herxheimer reaction, or “herx” for short. Every time that I would work out I would experience absolutely awful symptoms for a week or so because I was moving those toxins around in the body and eliminating them. Because of that happening every time I attempted to work out, I decided to hold off on working out all together until I was done with treatment. Looking back that was a major mistake because exercising was helping me detox quicker, but hindsight is 20/20. Anyways, once I finished up with my treatment, I was extremely weak and the lightest I’ve been in years at right around 158 lbs.

I was much better when treatment ended, I would say even around 90-95% better. At that point I swore I would commit to Body Beast and get some of the best Body Beast results anyone has ever seen even though I knew I would go through ups and downs while going through the program. I knew that as soon as I started I would have some symptoms return because of the stored toxins in my muscles and fat cells. I was correct and a lot did return, but I pushed through it every single day even if I felt awful. I was determined. I wanted to show people that if you don’t use excuses you can accomplish some incredible things in your life. Then I had some major obstacles pop up. Because my immune system was so weak after months and months of antibiotic treatment, I developed a few very serious infections. The first was a staph infection in my ear, which caused me the worst pain I have ever experienced before, and I have experienced a lot of pain. Second, and worst of all, I developed a MRSA infection on my face. If you don’t know anything about MRSA, it’s a very serious staph infection that is pretty much antibiotic resistant. I almost landed in the E.R., but luckily the bacteria responded well with treatment the doctor gave me. Despite all of the obstacles, I still pushed through and finished my 90 days.

brody-and-iTo say that my Body Beast results were good would be an understatement. I believe my Body Beast transformation is absolutely fantastic and that’s because I pushed as hard as I possibly could. My nutrition was spot on, my supplement use was as well, and I gave maximum effort during every workout. It’s interesting because a lot of the stuff I learned about nutrition while going through Lyme treatment played a big role in my ability to heal and add on muscle fairly quickly. I was taking multiple vitamins daily, drank my Shakeology twice a day, and used the entire Performance Line. I will go into detail about what supplements I used and why I used them in another post.

To wrap this all up, here are my Body Beast results. I went from 162 lbs to 173 lbs, therefore gaining 11 lbs of muscle. In addition, I added 4.25 inches on my chest and 1.25 inches on my biceps. Hopefully my story was able to inspire you in some way and give you hope that no matter what you go through you can get through it and accomplish great things in your life. I focus on moving forward daily. If you enjoyed this post or know someone that it might help, please share it on social media. If you would like to be Coached by me (I’ve been an online fitness Coach since 2008), feel free to email me at I’m here to help and maybe I can help you make some permanent changes in your life as well. You can also just add me as your Coach right now by clicking here.


Body Beast Results Josh Spencer


Oct 18

Top 7 Tips to Get You Back Into Shape

This happens all the time. Dude is ripped in high school or college while playing sports, graduates, gets abruptly thrown into the real world with an actual job, and then proceeds to eat like shit and fall out of shape. As a fitness Coach, I’ve seen this happen quite a bit. Most of the guys who come to me for help are in fact former athletes that fell out of shape. Life got in the way, they stopped working out and pigged out on Chinese food 5 times a week, and gained 25 lbs in 2 months. Oh hey, that’s me. Yeah, that’s my story. But man did I love that Chinese food. Anyways, to make a long story short, I made a decision to change my health and got into the best shape of my life. That was in 2008. Now I’ve helped thousands of other dudes like me go through the same journey. Getting started on that journey, though, can be one hell of a journey itself. What I’m going to do is give you my top 7 tips to help you get back into shape.

(1) Make a decision and stick with it. What is up with this indecisive bullshit? That’s not how I function. If I make a decision you better believe I’m sticking with it. Stop saying you’re going to start working out and eating healthy and then go to Cheesecake Factory and chow down on a 3,000 calorie burger and fries meal and say afterwards that you will “start next week.” A year later you’re still planning on getting started. If you’re tired of feeling like shit and want to get your ass back in shape, make a decision and never look back. Stop procrastinating, start now!

(2) Realize that your diet is shit. Let’s face it, you eat like shit. If you think french fries are OK to eat because they are made from potatoes, you’ve got some knowledge to gain. Oh and that’s me again. I literally was the guy who thought that fries were healthy. Goes to show how much knowledge I had on nutrition back then. It’s just a wee bit different now. I guess sarcasm doesn’t play well in a blog. My knowledge on nutrition now is night and day to what it used to be. That’s better. But if you want to get back to your former self or even surpass you’re former condition, it’s going to take some work on your nutrition. In fact, the nutrition aspect is the most important part in getting results. We’ve all heard the phrase “abs are made in the kitchen,” but as cliche as it is, it’s true. When I started my journey back in 2008 I made some drastic changes to what I was eating. Your best bet is to find a workout program that has a nutrition plan with it. I tell the people I coach that your results will come from 80% nutrition and 20% workouts. After making those changes back in 2008 and not skipping a workout for 90 days, I got into the best shape of my life.

(3) Get your wife’s support. There is nothing worse than you wanting to make changes and get back into shape and then watch your wife shove her face with pizza while you’re eating grilled chicken and brown rice. Awful. It’s important to sit her down and talk to her about the changes you want to make and why you want to make them. First, explain that you are doing this for her and the rest of the family. You want to not only look better for her and feel more confident, which will subsequently improve your sex life, but you want to be a better example for your children. If you eat like shit, they eat like shit. If you eat healthy, they eat healthy. You are a leader by example. Second, tell her how much it would mean to you if she supported you and even joined you on this journey. If she refuses, then you have a shitty wife. Sorry, but it’s true. A good wife supports her husband and vice versa, especially it’s a positive step forward for the entire family. Get her on the same page as you, eating the same things, working out with you, and things will be a hell of a lot easier.

(4) Get yourself a workout or support buddy. When I first started my journey after college I went to my best friend and asked him if he would like to commit with me. I did so for a few reasons. First, because he’s just as competitive as I am and I knew he would push me to the max. Second, because I could use the accountability and support. He agreed and we both lost about 20 lbs within our first month. I would go to his place to work out and then he would come to mine. Unfortunately, he blew it his knee while playing a pick up basketball game and had to stop, but the time we did work out together played a major role in why I achieved such quick results. Get yourself a workout partner or even an online fitness Coach to help you out. Any accountability and support will help.

(5) Holy shit, have some patience. I don’t know what the hell is going on with our society, but everyone wants results instantly. It just doesn’t work that way. I’ve got people I Coach who get pissed that they didn’t achieve their weight loss goal of 25 lbs within their first week. For real? Come on. Results will come over time, just as long as you commit yourself. In all reality, you can expect to lose around 1-2 lbs per week. If you’re a former athlete, though, like I am, sometimes results will come quicker. There’s this thing called muscle memory, which basically means that you’re muscles will respond quicker to working out than someone who has never worked out before. It’s glorious. But you still need to have patience.

(6) Set goals. I’m a goal oriented guy and you should be as well. I recommend that you set realistic goals and do so on a monthly and weekly basis. I’m not a big fan of setting long term goals. You can create them and keep them in the back of your mind, but your shorter term goals will ultimately lead you to your long term goals. When I say “realistic,” I mean don’t expect to lose 70 lbs in a month. But if you want to lose 3 lbs a week, in 4 weeks that’s a total loss of 12 lbs. In 2 months that’s 24 lbs. If you’ve got a large amount of weight to lose, just stay focused on achieving those weekly and monthly goals. Write down your goals as well. Once you write them down, put them somewhere you will see them every day, like on your living room wall. Seriously, that’s what I did. Or you can put them near something like your computer.

(7) Plan on this being a lifelong commitment, not a temporary change. It drives me crazy when people plan on making a change just to lose 25 lbs for the beach or a wedding and then quickly go back to their unhealthy ways afterwards. I’ve seen far too many people go from being obese to incredible shape and back to being obese. These changes you’re about to make absolutely have to be permanent. Not only will you look and feel better, your self-confidence will be permanently increased as well. Does that mean you can’t have a cheat meal or drink alcohol? Absolutely not. In fact, I encourage it every once in a while. If you want to have a few beers with your buddies or chow down on some pizza once every few weeks, go for it. But overall do your best to remain healthy.

So there you have it, 7 tips to help you get back into shape and stay in shape and healthy for the long run. I’ve done all these things and continue to do them to this day.

Aug 10

You Will Suck, And That’s OK

Body Beast Build LegsAfter dealing with Lyme Disease for well over a year, going through two very intense treatments, I’m finally well enough to start working out again. Just a few days ago I ended my last antibiotic treatment and decided that I was going to commit myself entirely to the Body Beast program starting today. For those of you who don’t know, Body Beast is one hell of a mass gaining program. It’s intense as all get out, but it works. I chose this program because I’m ridiculously weak right now after not being able to work out for so long. I actually ended up losing about 15 lbs of muscle. No, not fat, pure muscle. I’m actually pretty lean at the moment because my nutrition was so spot on while going through treatment. Anyways, I just got done with my first workout a bit ago and I’m totally drained. While going through the workout I was quickly reminded of how tough it is to do an intense program after not working out for so long. I sucked, there is no doubt about it, but that’s OK. It’s expected.

Most people who come to me asking for help with getting into shape don’t realize just how tough it is to go from being being inactive to an intense workout program like Body Beast. For some crazy reason I think they believe it’s just going to be an easy process. Rude awakening people, it’s going to be anything but easy. I was reminded of that today. I felt like I did when I was going through my first P90X workout 8 years ago. This workout, Chest & Tris, beat the shit out of me. To start off, I was only able to bench press half the amount of weight I was a year ago. Then halfway through the workout my body pretty much decided to shut down on me. I could only do a few decline push-ups and then literally could not do any military push-ups, not even the modified ones, shortly after that. I tried as hard as I could, but there was no way in hell I was lifting myself off of the ground. Even though I struggled greatly, though, I never became frustrated. Being in that position before, I know it’s just part of the process. In a few weeks to a month I will be able to get through the workouts fairly easily again. Instead of getting frustrated when you start a workout for the first time, you have to accept that it’s going to be difficult at first. You might go through the same thing I did and just flat out not be able to do the exercises. Or maybe you are so out of breath that you can’t keep up with the pace of the trainers. Maybe you can’t lift nearly the amount of weight that everyone else in the videos are lifting. It’s OK! Just about everyone goes through it.

What I’m going to do now is give you some tips to help you out when you are starting a program for the first time and are struggling with the workouts and soreness.

(1) Do your best to keep up with the trainers, but don’t feel like you absolutely have to. Obviously there is a reason the trainers go at the pace they do during the workouts. There is a certain time frame between sets that’s optimal for results. Everything in the program, including the timing between sets, was created on purpose. However, if you just physically can’t keep up with them, hit pause. There is nothing wrong with pressing pause and giving yourself an extra minute or two to recover. Sometimes you need it.

(2) Modify wherever need be. Some of the moves done in the program are freakin’ crazy, especially if it’s something from Tony Horton. If you’re out of shape and haven’t worked out in a long time, attempting to do 4 ball medicine ball push-ups would be absolutely foolish. Instead, you want to do a modified version of the exercise, which is almost always shown by the trainers if it’s a Beachbody program. Don’t let your ego get in your way because that’s a good way to injure yourself. Rather, do the modified version until you can work your way up to the normal version. It will take some time to get there, but you will get there eventually if you stick with it long enough.

(3) Use the proper weights that fit you. If you’re doing Body Beast like I am, it wouldn’t be smart to try to lift the same amount Sagi is lifting in the DVD’s. He’s named the Beast for a reason! Pick a weight that allows you to hit the rep count for each individual exercise. Just remember, you don’t want to go too light or too heavy. You want to make sure you hit the rep count, but that last rep should be difficult to get. For example, if you’re doing an exercise with 15 reps, say dumbbell bench press, once you get to that 12 or 13 mark you should begin to struggle. Those last 2-3 reps are where the magic happens.

(4) Expect soreness. I know that tomorrow I’m going to wake up feeling sore as hell. I Performance Line Hydrateprobably won’t be able to move my upper body and that’s OK. Again, it’s something that’s expected after not working out for months. Every time you lift weights you tear tiny muscle fibers, and those fibers have to heal in order for you to become stronger. Those tiny tears are why you wake up the morning after leg day and can’t get out of bed. They’re also why it hurts like hell to sit on the damn toilet or climb stairs. There are some things that you can do to reduce the soreness, though. For one, make sure you are taking the right supplements directly following your workout. You have about an hour time frame post-workout where you need proper supplements for optimal recovery. For this round of the Beast I’m taking the entire Performance Line. For post-workout specifically, I’m using the Recover supplement, glutamine, creatine monohydrate, and Shakeology. In addition, though, I’m drinking Hydrate combined with BCAA’s during the workout, which will help with recovery as well. And then right before bed I will take Recharge, another supplement that helps with the healing process while you sleep.

(5) You must force yourself outside your comfort zone. In order to succeed in anything, not just with changing your health, you have to be able to force yourself to push through the things that are uncomfortable to you. Once you start to push outside the comfort zone consistently, that’s when results will come. For example, a lot of people will give up on an exercise too early. Maybe they are doing bicep curls and get to the point where their mind is telling them to stop, so that’s what they do. Rather, when my mind tells me to stop, I try to do 2-4 more reps. The same happens with extreme cardio workouts as well, such as Insanity Max 30. When I’m doing a intense Max 30 workout, I always get to the point where I could easily just stop and take a break, but I don’t. I try to force myself to go just a little bit longer. My ability to push far outside my comfort zone on a daily basis is why I always have such great results with workout programs.

Now you have an expectation of what you’re going to go through when you first start a program and what you can do to overcome any obstacle that gets in your way. Struggling is normal. I’m struggling now, not to mention insanely sore, but again, I know it’s just a part of the process of getting to where I want to go. I’ve got some massive goals to achieve with this round of Body Beast and I’m not stopping until I hit them. I might have to start out slowly, pause my workouts, use lighter weights than what they’re using in the workouts, modify the moves some, but I know that it’s just temporary. Pretty soon I will be tearing up the workouts like I used to.

Jun 10

Become a Beachbody Coach on a Team of Men

VascularityThere’s a lot of women in the Beachbody Coach network, and I mean a lot. The majority, probably close to 85 or 90% now are women. There are a lot of guys out there who think this is a bad thing, but I’m not one of them. In fact, I see it as a massive opportunity. For one, the competition is lower, and two, there aren’t many teams that know how to train other men to be successful. Except for mine of course. My team, Team Next Level, has been one of the most, if not the most successful Beachbody Coach team for men in the entire network. And I’ve got proof too back that up. If you’re looking to become a Beachbody Coach on a team of men, I’m going to explain why joining my team is the answer.

My Beachbody Coach Story

First, though, let me introduce myself for those of you who don’t know who I am. My name  is Josh Spencer and I’ve been a Beachbody Coach since July of 2008. I got started as a Coach because I developed an incredible Top Beachbody Coach Tipspassion for health and fitness after I went through my first round of P90X. Add that on top of my passion to change lives and drive to be successful, becoming a Beachbody Coach was the answer. Understand, though, that I didn’t do it for the business aspect at first. In fact, I did it because it was a nice escape from the shit I was going through with my full time job as a Financial Advisor. I hated that damn job and even went months without getting paid because I couldn’t reach my quota. Once I became a Coach, it got to the point where all I kept thinking about at the office was working on my Beachbody business, so that’s exactly what I did. It didn’t go over well with the boss, but I didn’t care because I wasn’t getting paid. Eventually I quit the Financial Advising job and started working for my dad.

Fast forward a year and I finally realized the opportunity I had sitting in front of me. I loved Coaching and looked forward to doing it every single day. However, I was awful as a business owner and had no idea what I was doing, so I struggled. The ambition was there, but I had no knowledge of network marketing or how to build a Beachbody Coach business. I was still working for my dad part time, which I enjoyed doing because I was involved in the family business, but it still wasn’t where my passion was. Coaching was my passion and I knew that I had to figure shit out quickly if I wanted to make it work. Plus, I was sort of limited on time because my family and I were in a shit hole financially. We were thousands of dollars in debt and could barely afford our one bedroom apartment. My wife and I slept on a couch for a few years just so our daughter could sleep in our only bedroom. When you hit rock bottom, there is no other option than to fight your way out. That’s when I started doing a ton of research on marketing, branding, SEO, duplication, training systems, and everything began to come together.

2010 was the year our lives changed. It was the year that I went crazy with the business, put in an insane amount of hours working it every day, and got ourselves out of that mess we were in. By the end of the year we no longer had to worry about financial issues. We had created the freedom that we dreamed of. That was also the year I won the Top Beachbody Coach Become a Beachbody Coach on a team of Menaward. What does that mean? It means that I was the #1 Top Coach in the entire Beachbody Coach network. Fast forward to 2011, and one of the guys that decided to become a Beachbody Coach on my team of men won Top Coach 2011 and then repeated it in 2012. So for 3 years we held on to the Top Coach belt. That’s a feat that’s unheard of, especially for a team of guys, but we knew how to help other guys be successful as Beachbody Coaches. I ended up getting Top 10 twice, Elite 3 times, Premiere once, and becoming a member of the Million Dollar Club.

Where are we now? We have a team of 16,000 Coaches. 98% of all the Coaches that I have personally brought into the business are men an many of them have become incredibly successful themselves. My wife and I experience freedom beyond our wildest dreams and have created the life that we have always wanted for our family. Beachbody France TripWe travel all around the world, work from home and create our own hours, and just enjoy life. Our satisfaction, though, comes from giving back to the organizations that mean a lot to us, especially Big Brothers Big Sisters, and helping our customers achieve their fitness goals and Coaches achieve their financial goals.

For everyone that joins our team, they have access to an incredible training system and unmatched support. We have a blueprint for success and it’s just a matter of people plugging into the system and working their asses off to achieve their goals. All men who are looking to become a Beachbody Coach on a team of men are going to have all the tools and support they need to be successful. It’s just a matter of you getting started on your journey.

If you would like to set up a one on one call with me and learn more about how you can become a Beachbody Coach on my team of men, email me at During the call I will share a little more about my story, answer any questions you have, and see if you would be a good fit for our team. I look forward to hearing from you and helping you succeed as a male Beachbody Coach!


Feb 07

5 Ways to Be a Badass Father

I’m a great father to my three children. It’s not arrogance, I have just been able to do a lot of research and learn from my mistakes on how to be a good father to my children. There is a lot of trial and error involved. It’s that way for every dad. But trust me when I say, there has been a hell of a lot of things that I have done wrong over the years. There are things that I still do wrong, but I constantly adjust. Nobody is perfect and all we can do is work hard every day to improve ourselves and be better dads. Be ready, what I’m going to do now is talk about 5 ways that you can be a better father!

5 Ways to Be a Better Father

(1) Understand that you are a leader by example.

Like it or not, your children watch your every move. They see how you treat your wife, what you eat, how you act, when you work out, your integrity, and how hard you work every single day. Your children are a reflection of YOU! For some people that’s a tough pill to swallow.

Your Health Habits

I’m going here because I think it’s important. What I’m about to say to you will probably piss some of you off, but just like with everything else, I’m just speaking the truth. If you eat like shit every day, your children will eat like shit every day. If you don’t work out, there’s a great chance your children won’t work out either. Really, it’s as simple as that. The gift of good health is one of the greatest gifts that you can give to your children and it all goes back to how well you eat and how often you exercise. It destroys me when I’m out and about and see an obese parent with an obese child. As a father, I would be completely consumed with guilt knowing that I am setting my child up for years of future health problems. Like it or not, that’s what’s happening. It’s one thing to eat like shit and destroy your own health, but it takes it to a whole other level if you’re leading your children down that path as well. Isn’t that selfish? You better believe it. By changing your unhealthy habits and eating healthier and working out daily, you are teaching your children to do the same. If you take care of yourself, your children will as well.

How You Treat Your Wife

If you respect your wife, they will learn to respect others as well. Whenever I come across a child that is highly disrespecting their parents, I automatically think about how each parent must disrespect each other. Every day my children watch how I treat my wife. It’s not a surprise that they are extremely well behaved and respectful to other people. Now does that mean they don’t slip up? Absolutely not. They are children. They are human. We all make mistakes. But for the most part, they know that they have to respect others.

Your Integrity

My grandparents operated with integrity. Because of it my parents have operated with integrity. And because of it I have operated with integrity. And guess what? My children will learn to operate with integrity because I’m a leader by example. As a business owner, they constantly watch how I run my business and the decisions that I make. I’m a man of integrity and have always been that way. Every decision I ever make regarding my life and business is done so in a way that never comprises my integrity. That’s non-negotiable for me. If I think something might slightly go against what I feel is right, I just don’t do it period.  My children will learn to grow up this way as well. I remember one time in particular when I was young when I watched my grandpa, a grocery store owner, turn away a potential for a big profit for his company because it meant he would have had to sacrifice his integrity to do so. That was an important lesson that I learned at a young age, all because I watched what he did.

Your Work Ethic

Your children will work as hard as you work. If you’re a lazy piece of shit, they will be as well. My work ethic is unmatched. I’m one of the hardest workers you will ever come across in your life. I’ve always been that way. I didn’t become insanely successful with my business by being lazy. Work ethic is crucial when it comes to success, not just with business, but with relationships and health as well. Work hard every single day and your children will as well.

(2) Properly provide for your family.

There’s a good chance I will strike a nerve with some of you out there with what I’m about to say. As a father, it’s your responsibility to provide for your family. If your family is in a shitty financial situation, you better be busting your ass every single day to get out of it. Back in 2009 I was in this position. I was failing my family from a financial standpoint. On government support, living in a tiny one bedroom apartment and sleeping on a couch, and living paycheck to paycheck, I was letting my family down. It’s OK to struggle, we all do, but what’s truly important is how you react to that struggle. A lot of people make excuses (Check out my —> How to Stop Your Bullshit Excuses <— post) and pity themselves, which is the wrong approach. You have to “just man up” and do whatever is necessary to get your family out of the situation that you’re in. I worked my ass off and took my family from being on government support to a six-figure income in a year.

(3) Follow through on your promises. 

One thing that really pisses me off is when I see a father promise his kids one thing and not follow through with that promise. What is that teaching them? I have seen how sad kids get when their fathers don’t follow through on their word. If I tell my kids I’m going to be at their soccer game, you better believe I will be at that game. If I tell them I am going to pay hide and seek, I’m going to play. If I tell them I will be at their school Christmas party, I don’t care what is going on in my life, I will be at that party. Do you see a trend here? I follow through on my promises 100% of the time. Don’t be the father that let’s his kids down.

(4) Schedule time with your kids every day.

I know this sounds strange, but get into the habit of dedicating a certain amount of time every day with your kids. I’m going to be honest with you here, if there is one thing I struggle with it’s this. With me running a business, it’s so easy to get sidetracked and before I know it that phone call or video I’m creating blends right into the time with my kids. I’m not making an excuse. There is no excuse here. Spending time with my kids every single day is an absolute priority and it should be for you as well. I’ve gotten much better with this recently and will continue to improve every single day.

(5) Be stern.

It’s very easy for a father to always want their children to like them. The last thing that you want to do after working all day is get home and have to punish your children. However, being strict and stern is important. Your children have to understand that there are lines they don’t cross and if they cross them there will be consequences. Sometimes that means you have to be the “bad guy.” I’m OK with being the “bad guy” if it means my children will listen well, respect others, and not throw fits in public. Speaking of which, it’s so easy for a dad to give in and give the child what he or she wants after throwing a fit in the grocery store. If that happens with any of my kids, I don’t care who is watching and what others think, their ass is going to the car and will quickly understand that it’s not OK to act that way. It’s only happened a few times when my children were very young and they don’t do so anymore. They know better because I was very strict with punishment. When they do act up, they first get a warning. If they continue to act up, they are put in the corner for 5 minutes. If they act up again, which never happens, they get their iPads taken away for a day or two.

So there you have it, 5 ways to be a better father. Work hard in improving these 5 things every single day and you will be well on your way to being a better father. In the end, remember that your children are a reflection of you. If you live with integrity, work hard, take care of yourself, make time for them, follow through on your promises, and are strict with how they act, they will grow up and do the same thing with their own children someday.

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