Archive for the ‘Featured’ Category

Do not quit…starting over is hard!

Monday, August 18th, 2014

How many times have you quit something and then tried to start cover? It is hard isn’t it? It is so hard! Do not quit…starting over is hard! I can’t tell you how many times in my life I have quit something and then wanted to start over and had the worst time doing it. Why is that?  Why is starting the hardest part? Once in motion we are fine but boy, getting in motion is tough cookies isn’t it?  donotquit

This brings me to my current dilemma.  I quit.  Yup.  Life happened and I stopped working out.  I also stopped eating as well as I usually do.  Not good.  I would try start so many times but could never stick to it.  I have had so much success with Beachbody workouts so I know they work and I know I will have success but I just can’t get myself to start and stick with it.  Why is that so hard?  It is something that happens with so many people and I wish I knew why.  I suppose if I knew than I would not be going through what so many others go through also.

Do you have the same issue I am having now?  Do you want to join me and conquer this with me? Gosh knows I need the motivation.  I’d love to start and most of all, continue, with some other people.  I have gained weight, I don’t feel as good as I used to and I’m ready to get back in shape and fit into those clothes I used to.

If you want to help motivate me send me an email to jobrandes@overactivelife.com and we will do this together.  I am ready but I need your help.

The Importance Of Yoga

Friday, January 17th, 2014

So P90X, P90X2 and P90X3 all have Yoga in them. I’ll be honest, when I did P90X and P90X2 I skipped Yoga days and did some other workout? That would be why I am probably one of the most non-flexible, tightest hamstrings and hip flexors person you will ever meet. Well in P90X3 I have done the Yoga and I love it. Maybe because it’s only 30 minutes, compared to the hour to hour and a half programs in P90X and P90X2.  The workout flies by and the moves are challenging, but not that challenging and you still get a sweat on while stretching and strengthening muscles.l-Kitty-yoga...-STRREEETTTCCCHHH

Here’s why I think Yoga is important to do and no I have not found nor looked out of my third eye. If you’re not an active person, but still want to maintain flexibility and blood flow in your joints and muscles without working up a huge cardio surge, then Yoga might be for you. Yoga has been proven to help people lose weight, lower their cholesterol and triglyceride levels and reduces the onset of diseases related to the heart (coronary atherosclerotic disease and coronary artery disease).  Yoga is low-impact, which is good for those suffering from arthritis, asthma, low back pain and osteoporosis. So as I stated before, strength and stretching (flexibility) are other perks you gain from Yoga, but so are an increase in balance control and a reduction in knee problems (no impact jarring).

yoga-dogLastly, because Yoga is a mind-body exercise, there have been studies showing a decrease in stress hormones, a decrease in anxiety and depression, people sleep better and there are decreases in symptoms relating to pain, asthma, angina and chronic fatigue.

So, clear your mind, roll out the mat and put on some lose fitted clothing because it’s time to center yourself. Peace.

Myth Buster: Children are too young to lift weights

Friday, January 3rd, 2014

So if you’re one of the many, possibly millions of people who think that young children should not be subjected to lifting weights or any form of resistance training, then have I got news for you. When I say “young children”, I mean those of preadolescence (starting at the age of 10 for girls and 11 for boys).IMG_0313

Here I believe is one of the primary MYTHS and that is children are too young to do resistance training because it will damage their bones. As I have read, there are numerous studies showing that just the opposite it true. Resistance training increases their muscular strength, improves the cardiovascular system, gives them better body composition and weight control, produces competency regarding motor-skill ability, reduces risk for injuries, creates a positive self-worth, a higher self-level of esteem and creates stronger bones by building bones density 4 times as much as a child who did not do resistance training.

Within my readings there have been no reports of bone/skeletal damage, growth deceleration or substantial injury taking place, which is in part to having the proper guidance and assistance when doing resistance training.

Is now the time to considering making yourself your childs’ training partner?

How much water is enough when you are doing high endurance exercise?

Friday, December 27th, 2013

Here you go!!!  This one is so short, sweet and to the point, but should be addressed when you are doing high endurance exercise.  To me high endurance exercise is anything that is elevating your respiratory and muscle endurance for a long duration of time at a consistent level. Even if you are working out for just 30 minutes, if that 30 minutes is all out high intensity exercise with plyometrics, pull-ups, push-ups, dynamic moves like lunges and squats, moving push-ups, weight transfer utilizing core balance and stability….if you are go, go, go then I think water will play an exceptionally important role in your overall performance and how you feel during and after your workout.20131125_175002-1

You should drink at least six to eight 12-ounce glass of water (non-carbonated) everyday, but when it comes to fitness and drinking water to help your body function properly, I recommend the following:

  • 12-ounces of water 2 hours before you exercise
  • 8-12 ounces of water 15-20 minutes before you exercise
  • 4-8 ounces of water every 15 minutes during exercise

Of course limiting the amount you drink DURING exercise is important because you don’t want to be too hydrated and throw-up. Water regulates your body temperature, lubricates your joints, and move essential nutrients throughout your body. It is important to replenish your body with fluids when exercising because when you don’t, it becomes harder for your heart to circulate blood which can lead to muscle cramps, dizziness, fatigue, heat stroke, and heat exhaustion.

These are just my suggestions because everyBODY is different but every EVERYBODY needs water. DRINK UP!!!!

P90X3 Is it worth your TIME?

Thursday, December 26th, 2013

0b45d5be07659b04a4a7692bba2ce7b6P90X3 is out and the wonderful thing about it, is that it is only 30 minutes. But what can you can done in those 30 minutes that will be effective and give you the results you’re looking for when working out? Well there are 18 workouts and those workouts consist of moves that work on your aerobic and anaerobic energy (cardio and resistance), power, flexibility, balance, strength, core strength and body awareness. As I said these workouts are 30 MINUTES so not only the time of the workout, but the intensity, frequency, type of exercise and recovery periods what makes that 30 minutes so special. A 90 day program with workouts 6 days a week or add in the Dynamix workout in lieu of “resting”.

16 workouts include:1471959_10200724091579489_1500469199_n

  • Total Synergistics –  (multiple muscle groups are used in every exercise)
  • Agility X – (focus on movements of acceleration, deceleration and activities that require balance, coordination, agility and power)
  • The Challenge – (a whole lot of push-ups and pull-ups done in a variety of ways)
  • X3 Yoga – (improvement of your body awareness, stamina, balance, flexibility and core strength)
  • CVX – (full body burn incorporating resistance with interval training to work both your aerobic and anaerobic endurance)
  • The Warrior – (all your using is your body for weight)
  • Isometrix – (using instability moves to strengthen your core and work your muscles and joints in a way to help you become stable base)
  • Dynamix – (using connective tissues, muscles and joints together to increase your range of motion, flexibility and base of stability) ***can be used in lieu of the rest day***
  • Accelerator – (using both aerobic and anaerobic means at two different speeds to target your energy system)
  • Pilates X – (learn how to control your body through your core while using proper breathing and balance techniques)
  • Incinerator – (you take yourself to YOUR limits and BRING IT to failure. Do the exercises that you can until “ya can’t do no more”.)
  • Triometrics – (a plyometrics workout that explosive and focuses on 3 different difficulty levels for each exercise while minimizing the downtime needed between the moves)
  • MMX – (kenpo, judo, karate, jiu-jitsu and tae wkon do are all here in this cardio workout that works not only upper body, but core, legs and your flexibility)
  • Eccentric Upper and Eccentric Lower – (time under tension will create muscle growth)
  • Decelerator – (In order to increase your stability and protect muscles,  joints and connective tissues, you must use different force loads while using different angles with those loads)
  • Cold Start – (longer warm-up to increase your heart rate, warm up your muscles and get the juices flowing)
  • ***Complex Upper and Complex Lower –  (for the elite trainer in you, this focuses on musculoskeletal strength,  muscle elasticity, dynamic movement, core work and mobility with weighted resistance)
  • ***X3 Ab Ripper – (focusing on 4 areas of your core: the washboard abs (rectus abdominus), your internal and external obliques (sides) and your transverse abs (the abs under the abs) you’ll get an ab-tastic 15 minute workout)

***Complex Upper and Complex Lower/X3 Ab Ripper can be ordered through Jo-Anne or myself.

Check out the video below for a short preview:

Equipment needed:IMG_20120627_193802

  • Chin-up Bar (or resistance bands)
  • Chin-up Max (or resistance bands)
  • Powerstands (optional)
  • Dumbbells (or resistance bands)
  • Resistance Bands
  • Yoga Blocks (optional)
  • Jump Mat

**Resistance bands may be used in lieu of a pull-up bar and weights, but it is highly recommended that you have a variety of resistance bands available for use.

**Yoga blocks are recommended for those new to yoga who are not that flexible and need added balance and support.

Recommended Supplements:

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  • SHAKEOLOGY (You’re working so hard at working out so why not treat your body right and give it a good dose of dense, daily nutrition. It’s like a reward for your body working so hard)
  • P90X Results and Recovery for after the workout (better than Gatorade) and it helps your muscles recover and get the nutrients they need
  • E&E Energy and Endurance Pre-workout Formula (I personally drink a little bit before my workout, during my workout and finish it all up at the conclusion of my workout. Who doesn’t like a little energy boost during their workout?)

This workout is a no nonsense 30 minute, all over body workout program. Instead of watching that 30 minute sitcom you could be moving your body, FOR JUST 30 MINUTES. Let’s face it, sometimes getting into a new routine is hard and it takes at least 20-30 days for it to become just that….a routine, but the way you’ll feel, the goodness happening inside of your body as well as the changes happening outside of your body are well worth having this ROUTINE for 90 days.

Good luck with your fitness journey and BRING IT.

The P90X3 Challenge Pack is on sale in January!

Click Here for Info on the P90X3 Challenge Pack

For other ordering options login to your teambeachbody.com account.  If you do not have an account go here and click Join. There are numerous packages available!  Contact us for info if you need assistance.

Holiday Sale Today through December 2nd!

Wednesday, November 27th, 2013

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Ready for some great deals today, November 27th at Noon PST through Monday December 2nd, well, you have come to the right place.  If you have ever wanted to try P90X, TurboFire, Insanity: The Asylum, Hip Hop Abs, Tai Cheng or maybe some supplements like Energy and Endurance, M.A.X. Creatine, Fuel Shot or what about a Jump Mat, Stability Ball or Medicine Ball?  Now is the time.

You can save from 33% all the way to 69% off!!  If you are a Team Beachbody Club member you will save an extra 10% off and if you are a Team Beachbody Coach you will save an extra 25% off on top of the savings.  Holy cow!  I will be buying some stuff today that is for sure!  I think I will buy Tai Cheng, I don’ t have that one and also some extra supplements because who couldn’t use more supplements.

If you have ever wanted to check out Beachbody’s line of facial products called Derm Exclusive, they are on sale too.  They are really nice too, we have them.

So, sale starts at Noon PST 3pm EST.  Go to http://bit.ly/SuperSpecial to access all the sale items once it is live.  This will last until Monday BUT when the items are sold out they are gone for good so you will want to act fast!  If you have questions just email us at info@overactivelife.com

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How Important Is Water When Exercising?

Tuesday, November 26th, 2013

So NOW it’s time to get serious about H2O. Does is really matter how much you drink after a workout?

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So you should be hydrated BEFORE your workout and stay hydrated DURING your workout, but did you know it’s also important to maintain hydration AFTER you’ve given your heart and soul into your workout?

Being hydrated before your workout will keep you from getting lethargic, dizzy, experiencing muscle cramps during the workout, regulate your bodies temperature and it will keep your body running like a well-oiled machine because that water will act as a lubricant for your muscles. Weigh yourself BEFORE and AFTER you are done kicking your own butt into shape. For each pound lost during your exercise, drink appropriately  2 -3 cups of water.

You just might alleviate muscle soreness, those body aches and pains and give those vital organs that pumped so hard to help get you through that exercise some good ol’ T.L.C.

P90X3 – Are you ready?

Friday, November 22nd, 2013

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It’s here! Are you ready?  P90X3.  You did P90X, you did P90X2 and now you are ready for P90X3.  I know.  Pretty excited aren’t you?  Me too.  The beauty here is that you don’t have to even have done P90X or P90X2 to get engaged with the new hot toy on the block.  You can start with this bad boy from the start.  So…are you ready??

 

 

THE MUSCLE ACCELERATION SYSTEM

• Studies shows that the most dramatic body transformations happen in the first 30 minutes of exercise.
• Tony Horton took everything he’s proven with Muscle Confusion and Muscle Integration, and tailored new routines to take advantage of this science of shorter workouts.
• The MUSCLE ACCELERATION SYSTEM combines a highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves that keeps every muscle challenged for the full 30 minutes.
• A 90-day extreme fitness program designed to get you ripped in just 30 minutes a day. Each one of the accelerated 30-minute workouts has been uniquely developed to produce the greatest physical change in your body, in the most efficient way.
• 90 Day Program – Three 30-Day Blocks
• 16 30-Minute P90X-style workouts
• 6 Days a Week
• All you need is weights/bands, a way to do chin-ups, and 30 minutes/day.
• a fitness guide
• 90 day workout calendar to guide you through the 90 days.
• IMPORTANT NOTE – P90X3 is NOT a sequel to P90X or P90X2, nor is it a graduate program.
• Users do not have to be in great shape or need to complete P90X or P90X2 in order to do P90X3.

 

X3 Schedule Choices

• CLASSIC – Traditional balance of cardio and resistance, will help you gain muscle and lose fat
• LEAN – Designed for those who prefer a more toned look, where you’ll target functionality, mobility and cardio over resistance training
• MASS – For those looking for bulk over getting ripped, you will focus on more resistance training, while incorporating a higher caloric intake into your diet
• DOUBLES – As Tony would say, this schedule is for workout “psychos” who have the ability to push through two workouts per day

P90X3 Cost??

Challenge Pack Price: Intro offer: $180

Regular Price $205

Order P90X3 Challenge Pack

 

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Join our amazing Facebook group for motivation and support through your P90X3 journey!  We will start this after the Christmas Holiday.   You can get us as your FREE coach throughout the entire workout.  Check out the info on our coaching program here!

Fill out the form today for more details about our group, P90X3 or just to ask questions.  Contact us for info at info@overactivelife.com or just fill out the form below and we will contact you back.

 

Pregnancy and Exercise

Thursday, November 14th, 2013

Guest Post by Kristin Krenek:

#1 – and if I could put this in bold, I would…CHECK WITH YOUR OB FIRST AND FOREMOST! You will always want to get cleared by your doctor to work out. If you have underlying medical issues, ie hypertension, diabetes, etc…you will have to take it easier than someone who doesn’t have those issues.
#2 – if you were working out before, then you should be ok to work out now. If you were doing something like Insanity, Turbo Fire, P90X, running marathons, CrossFit…you should be able to continue until your body tells you to stop. If you were not working out before you got pregnant, you SHOULD NOT start working out with a

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strenuous program after you become pregnant. If you want a good program to do, Yoga Booty Ballet is a good choice. Before I got pregnant I was doing Insanity. Once I found out I was expecting, I slowed down a little until I ordered Les Mills Combat. I did that a few times a week until I started having abdominal cramping. I listened to my body and stopped the intense workout. Everyone is different… but one thing is the same. The more active you stay while pregnant, the easier your recovery after you have the baby will be.

#3 – Shakeology is amazing. We all know that. But is it for everyone during pregnancy??…ASK YOUR DOCTOR! I will NOT (and none of our other medical professionals on this site will either) tell you that it is ok to drink it while pregnant because I am not your doctor/PA. My OB said it was great….so I used it as my prenatal vitamin. I will highly recommend not consuming it daily during the first trimester because of the high Vitamin K level. So as for me…I drank it while pregnant and I drink it now while nursing. My 5 month old is healthy and happy…and a chunk. I blame that on the amazing nutrition he is getting through me. (I also eat Paleo, so he doesn’t get a lot of crap through my diet).

I hope this helps. If you have any other questions, please feel free to ask away. I am not an expert by any means. I am a Physician Assistant and I have two healthy boys at home…so I can give you advice. But it should always be taken to your doctor before you decide on anything. Do not put you or your precious bundle of joy at risk!!!

If you would like Kristin to be your Beachbody Coach you can go here.

Stress and Relationships

Monday, November 11th, 2013

By no means am I saying that I am a therapist, psychologist, psychiatrist or have a doctorate in anything except a doctorate of life and am a doctorate of my own opinion.  When it comes to stress and the affects it has on life, I can tell you that your health is one of the first things to feel it.  Your pulse increases, blood pressure rises, heart is pumping harder and faster than it probably should, but the reason it’s working so hard isn’t out of enjoyment, it’s out of tension you are unknowingly, or knowingly placing on your body.

You are putting stress on your mind, tension in your brain, “insane in the membrane”.  So many synapses firing in the brain can make you just feel so uneasy and headaches, migraines, etc…come on full speed.  The stress of things might make you feel as if you have lost control over things and even of yourself.images

BUT, how do you deal with stress so it doesn’t ruin a relationship?  Again, these are just my opinions and things that I truly believe I need to start applying myself. FIGURE OUT WHAT IS BOTHERING YOU!!!  That way, when you are communicating with your partner, you will have a true grasp of what needs to be talked about and in dire need of being addressed, rather that just throwing random things out in the open that have no relevance or urgency as to the cause of your stress.  If it is something that is happening in your relationship that is causing the stress, then deal with it directly.  No one like a person who just talks in circles because that not only makes people dizzy but causes added stress and tension to the conversation.

STAY CONNECTED!!!  Again, communicate with the person you entrust your secrets to and who has been through your good and bad days.  Make time for one another.  Remove yourself from the outside going-ons and just “be” together.  Do things together that make you both happy and that you can laugh at, take pleasure in and “just be.”

relationship

MAINTAIN INTIMACY!!!!  Whether it be a surprise kiss, a longing and affectionate embrace or the obvious of what intimacy is to most people, DON’T LOOSE TOUCH (literally).  Even though life might be stressful at the moment, that intimacy could lessen, alleviate, relieve that unwanted pressure running through your body and mind.  Sex not only lessens stress, but counts as exercise, lowers heart attack risk, improves sleep,and of course has many more positive contributions to your body.  OH and IT HELPS YOU STAY CONNECTED!!!

Lastly, FIND BALANCE!!!  Whether that be in your personal life or professional life, try to balance things out. Eliminate things that aren’t needed or delegate things to take the weight off of your shoulders.  BREATHE, BREATHE, BREATHE. I think there is some truth to taking 10 deep breathes to help you regain focus, control and calm your self. I think I need about 20 or more sometimes, but hey it’s a work in progress.

So, these are just a few things that I think might be helpful in addressing stress in your life so it doesn’t affect your health your relationships.

P90X2…is it worth it?

Monday, October 7th, 2013

So the question is, Is P90X2 worth it? Worth your time? Worth your money? My answer to these questions is YES!!! YES!!! and YES!!!  P90X2 takes it to the next level by use of stability balls, medicine balls and for those who are not proficient at doing pull-ups on your own, they have created a wonderful device called the pull-up assist. A lot more sturdier that using a chair and the better you get at doing pull-ups, the lower you make the pull-up assist so it is more YOU doing the exercises that the assist.

p90x2

This program starts at focusing on your core. Which is the most important part of development with this program because as the program progresses into stability, mobility, balance and strength moves…the more secure, strong and stable your core is then the greater your success will be. Moves throughout this program include medicine ball burpees, stability ball push-ups, 4 position pull-ups, Drea (Webber) rolls, 4 ball push ups, yoga, Recovery and Mobility with a foam roller, and many more moves that are much more fun to experience for yourself than to read about.

One of the great things about all of these videos are the warm-ups. They are not your everyday, run of the mill warm-ups. Tony integrates the use of the stability ball (or a towel) to warm up with while doing squats, lunges and other moves to elongate and warm-up the body. Also the use of the foam roller really gets into parts of the body to help  loosen lactic acid or muscle tightness, prepping your tendons for a glorious workout. Sometimes just warming up in and of itself gets the sweat going and the heart pumping (wonderful, awesome goodness).

This program is challenging because some of the moves take TIME, PATIENCE and PRACTICE to master, but as the motto goes in any of the P90X programs “The More You Do, The Better You Get!”  There is always somebody modifying in whatever program you are doing and there is an option to just listen to the “Cues and Music” without having to listen to any of the participants in the programs.

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Want to join a group of us doing P90X2 or any other Beachbody workout program?   We have great group of folks that can help you stay motivated, accountable and provide you support to get through your journey! Contact us if you want to join!  It will be a lot of fun.   Ever checked out the Beachbody Challenge?  You can win money, a free t-shirt and a chance for $500 a day or the grand prize of $100,000!  Check it out here!

So remember if you choose to do this program or any other Beachbody program “DO YOUR BEST and FORGET THE REST!!!” The real workout begins when you decide to change your way of thinking and commit to having a healthier body and mind with a final result of succeeding with those goals you set for yourself.

 

Don’t just THINK about doing a group fitness class. DO something outside of your comfort zone.

Monday, September 23rd, 2013

photo-2-2Oh to see all of the faces walk into my Insanity group fitness class.  Some excited and some of them so nervous they walk in the room and look around with an expression of “What have I gotten myself into” face.  Sometimes it takes a wee bit of warming up, moving, listening to the music and some instructions during the group class to get those reluctant of being there to really get into it.

10, 20, 30 minutes go by and you see everyone in the class moving, breathing and sometimes smiling at what they are accomplishing. Reinforcing that those in the class go at their own speed and pace, but make sure that they step up their level of pushing themselves to going faster and doing more reps than before.

At the end of the AMAZING workout, those who were reluctant to come,  enjoyed the class and sweated their butts off just to realize that they are going to come back next week for some more GROUP AMAZE-NESS.

When it comes to fitness, camaraderie, wanting to change your routine and seeing results not only physically but experiencing something emotionally uplifting, then a group fitness class is something to try.

Happy fitness and exceptional health.