Posts Tagged ‘health’

What’s New with the P90X2 Nutrition Guide?

Tuesday, October 25th, 2011

Denis Faye, the Wellness Expert and Fitness Advisor for Beachbody, wrote a wonderful article recently about what is new in the P90X2 Nutrition Guide.  As we prepare for the upcoming arrival of  P90X2 we should also prepare our stomachs for the new improvements in the nutrition guide.  The changes are good and we should all be very happy that Beachbody has made these wonderful improvements.  Read Denis’ article below and get prepared for this new workout and nutrition plan that will be here in the next couple months!

veggies

By Denis Faye

Everyone wants to know how we went about breaking down the P90X® Nutrition Guide and rebuilding it into the P90X2 Nutrition Guide. After all, if it ain’t broke, don’t fix it, right?

In a way, that’s true. Just as Steve Austin was a great astronaut before Oscar Goldman and the OSO spent $6 million to turn him into the Bionic Man, the P90X guide is still a great resource. However, you, our customers, have changed. We’ve spent the last 9 years watching you evolve into better, stronger, faster fitness fanatics. Our job was the make sure the guide evolved with you. Our job was to make a bionic nutrition plan.

When P90X first came out, Beachbody® had a fairly uniform customer base. Today, however, our customers come from all walks of life, so we need to address a much broader spectrum of needs. For example, a 105-pound mother of five just isn’t going to have the same nutritional requirements as a professional basketballer. (Everyone knows the mom’s life would be much more physically challenging.

Furthermore, our original customers, after one or more rounds of P90X, with possibly a little INSANITY®thrown in for good measure, have become incredibly aware of their nutritional needs. They’ve learned exactly how much protein, carbs, and fat they need to perform. They’ve also started experimenting with various nutritional philosophies. Although I’m neither a vegan nor a primal eater, the sheer volume of questions about each on the Team Beachbody® Message Boards has forced me to become an expert on both.

So we took these factors, combined them with the latest research, and voilà! Welcome to the P90X2 Fuel Your Performance Nutrition Guide, a collection of 27 different subplans, among which you’ll hopefully find a way of eating that works for you.

 

Out with the old

In order to offer all this variety, we decided to do away with the menu plan. The vast majority of P90X users preferred the portion plan anyway, so we focused on that. However, everyone loves a good recipe, so we reached out to some of our favorite chefs, including Tony’s personal chef Melissa Costello, and asked them to design a host of meals for every occasion. In this new guide, you’ll find scores of breakfasts, lunches, dinners, soups, salads, and Shakeology® recipes. Because we also have grain-free and vegan plans in P90X2, we made sure to have plenty of recipes to suit both of these dietary approaches as well. As was the case with P90X, each recipe lists the portion boxes to check when you eat it.

And don’t worry, all your favorite recipes from the P90X Nutrition Guide will still work with P90X2.

We also tossed out a lot of the junkier food options featured in the P90X portion lists. At that point, many of you were still transitioning to healthy eating. At this stage, you should have no need for veggie dogs, V8®, or that fast food portion conversion list in the back of the old guide.

 

In with the new

For every low-quality choice we eliminated from the portion lists, we added two healthy and delicious choices. You’ll find new fats, snacks, proteins, and more.

The three calorie “levels”—1,800, 2,400, and 3,000—are still there, as are the different macronutrient balances. However, given that the latest research is making the importance of dietary fat increasingly obvious, we upped the fat in all three “phases.” We’ve also redubbed them “plans,” because while we encouraged you to work your way up the three phases with P90X, by now you should have a pretty good idea what works best for you when it comes to performance, shedding fat, or both. In P90X2, you can just pick the one that works for you and run with it, changing plans whenever you feel like it.

That said, if you’re still not sure if you should be eating the “Fat Shredder 2.0” approach, the “Energy Booster 2.0” approach, or the “Endurance Maximizer 2.0” approach, we’ve included a section to help you figure that out.

As mentioned above, we’ve also added vegan and grain-free options that work for all three calorie “levels” and all three macronutrient “plans.” If you’re familiar with these lifestyles, you can jump right in. Otherwise, the book includes plenty of information on how to implement them. Also, we acknowledge that some of you cowboys (and cowgirls) don’t like to be restrained by portion lists. You just want to know how many calories or grams of carbs, protein, and fat to eat so that you can use your own foods and measurements. For y’all, we’ve provided charts listing all the numbers you need if you decide to forego the portion plan and just hit the macronutrient numbers on your own. Yee-hah!

Finally, we’ve let our top-notch design team rework the guide. They’ve taken a potentially dizzying amount of information and placed it in charts and graphs that should make it easy to digest. A nutrition plan never looked so beautiful.

In the 9 years since we launched P90X, we’ve watched umpteen diet fads come and go, each one claiming to be the final word in sports nutrition. It’s absurd, really, considering there’s no one single plan that works for everyone. The P90X2 Fuel Your Performance Nutrition Guide doesn’t claim to do that. Instead, it’s a wide-ranging guide intended to offer you all the tools needed to work with the only nutrition expert in the world who can truly tell you the right way to eat. That nutrition expert? You.

Simple Carbs vs. Complex Carbs

Friday, August 12th, 2011

Carbs are just carbs right? Wrong. Different carbohydrates have different effects on your body and could either give you that energy you need or just plain slow you down. So which is which?

Carbohydrates in general provide a majority of the “fuel” your body needs to keep going and doing so efficiently. What is important is the kind of carbohydrates you choose to put in your body and knowing the effect those carbohydrates will have.

    • Simple carbohydrates, like soft drinks, candy bars and donuts give you that brief “fix” of energy and then you’re tired again and looking for that boost of energy, so you grab something else that consists mostly of sugar and unhealthy fat to relive that ‘fix”. It’s unhealthy and unproductive in your quest to becoming a healthier, more energetic person. The other down side of simple carbohydrates is that for the most part they have no nutritional value, can cause quick highs and lows in your blood sugar levels and make visits to the dentist frequent due to your intake of sugar.
    • Complex carbohydrates consist of beans, grains and some vegetables that have nutrients in them such as B-vitamins, iron and fiber. Complex carbohydrates are more beneficial due to their staying power in the body and work as an on-going energy source releasing those nutrients throughout the day. Not only are complex carbohydrates beneficial for supplying “healthy” energy to your body, these carbohydrates can help regulate your blood sugar levels, help lower blood cholesterol and they don’t give you that “fix” and energy drop like simple carbohydrates do.

whole grain breads and pasta picture

So, in a nut shell, the best carbohydrates for you to have, which would be considered complex carbs, are the following:

  • Oatmeal (combining it with honey, yogurt and raisins not only gives plain oatmeal extra flavor, but also gives you added energy.
  • Bananas (having one/day limits and/or prevents stiffness that could come from having a sedentary job).
  • Beans (jelly beans don’t count in this food group)
  • Many veggies are perfect complex carbs!  They are high in water, low in fat, have lots of great vitamins and minerals. Broccoli, cauliflower, spinach, potatoes, yams, corn, carrots, onions, all types of lettuce, celery, cucumbers, cabbage, artichokes and asparagus.  Yum yum!
  • Whole grains, which are high in fiber and they contain antioxidants similar to fruit and vegetables. Look for whole grain breads, pastas and rice.
  • Dried fruits like apricots, raisins and figs, which are low-fat and high-energy snacks. **Commercially packaged dried fruits contain sulfur dioxide-increases your risk of asthma, so be aware of the way you purchase the fruit.

Choose wisely and not just what looks and sounds good for that moment. Your body will thank you for it later and appreciate your decisions time after time.

Are There Really Benefits To Being A Positive Person?

Thursday, August 11th, 2011

Honestly, if you or someone you know has to ask this question then be afraid, be very afraid.   Absolutely there are benefits about being, thinking and acting positively and especially associating with positive people.  Don’t get me wrong, we all have things happen in our lives that are or that we consider to be devastating, life changing, abnormal or negative.  How you choose to handle these types of situations is up to you.  I know, I know,  easier said than done, but you at least have to try at becoming a better person for yourself and those who have to spend almost every waking hour around you, either  at home or at work.

Think about it.  If you believe that bad things happen to you all of the time, that the world is coming to an end, that there is absolutely no light at the end of the tunnel, then you will be destined to live a life of loneliness, depression and misery.  Think again, is that really considered living? No.  It’s called moping, vile and you just carry around a huge cloud of boo-hoo everywhere you go.  Who really wants to befriend such a negative person?

So, why is it important to LIVE a positive life?attitude is everything graphic

  • Studies have shown that people become more successful easier and faster than their negative counterparts.
  • The obvious of being a happier person.
  • More energy and inner power and strength to accomplish and achieve goals in LIFE.
  • You end up with this amazing power to inspire and motivate others.
  • With a positive mindset, any adversity you might face, will be handled with a greater logic and reasoning.
  • “Good things happen to good (positive) people”.
  • People respect and want to be around you. You end up being a positive role model for your children, for those who work with you or for you and relationships become less stressful and more enjoyable.

This is a choice and your choice should be that you want to Be Happy and “look on the bright side of life”.  In situations of stress or negativity there has to be some positive in it or you would never get out of it alive.  Things blow over with time, patience and positivity.

You eat right and work out to keep your body in shape, but do you ever think about how you can make your mind/body healthier.  Positive thinking, positive people and a positive attitude will take you farther than you know when it comes to your mental and physical health.

A baby mosquito came back after its 1st fight.
Dad asked: “How did you feel?”
Baby mosquito replied: “Dad it was wonderful. Everyone was clapping for me”

Moral: Take everything positively

Are You Getting The “Support” You Need During Your Workout?

Wednesday, August 10th, 2011

Consider some of the programs that are being done (P90x, Insanity, TurboFire) or maybe just everyday athletics like running, biking, hiking. Have you ever thought about the “support” or lack thereof you are getting from what lies beneath your clothing. Think sport bra, athletic shoes, jock strap??? As a women it is very important to have the right “support”, especially during High Impact activities, which are a majority of what our group concentrates on participating in.

sports braPurchase bras for those activities that specifically are marked for “High Activity” exercise. Depending on your cup size you will either need a Compression bra (A-B cup), Compression/Encapsulation Bra (C-D cup) or a Encapsulation Bra (D-DD cup). The band underneath your chest gives great support so the wider the band the greater the support and having an underwire bra also adds extra support. The shoulder straps should not dig into your shoulder and best to have broader straps for the extra support during High Impact activity. Look for a “wicking” sports bra that will draw the moisture away from your body. Brands like Dri-Fit and CoolMax, which tend to stay away from the cotton material that just absorbs sweat towards your body and traps it in . With wicking material, the bra will dry quicker and you stay cooler. So when it comes to bras think support, support, support and comfort.

nike free shoesShoes are very important and choosing the right pair can minimize knee, hip, back injuries or pain. For High Impact activities where plyometric exercises will be done (P90x, Insanity) or aerobic exercises (TurboFire) it is best to have cross trainers. The benefits of wearing cross trainers during these activities are that these shoes have the side to side support of a tennis shoe, the cushioning heel and flexibility of a running shoe and the extra support under the ball of the foot that is beneficial for most types of aerobic workouts. Of course, if you plan to go out for a run, it would be best to invest in a good running shoe rather than wearing your cross trainers because the support and tread/sole material is specifically engineered different for running just as it is for cross training.

How important is a jock strap during exercise and do you really need it for “support”?  Well, I think in any activity where there is a reasonable risk that the most sensitive organs in a mans body might get injured,  it seems reasonable to be safe and protect your equipment. But some say that the “strap” is passe and so welcome to 2011, the year of the compression shorts. The benefit of the compression short is that is not only keeps everything in place, but also will add support to your buttocks and your upper legs. Best bet and for comfortable fit, without the chaffing, would be the compression shorts.

So remember that if you are working out, especially with High Intensity programs, buy active wear that support your vital parts and will prevent or assist in the prevention of injuries. Have a great workout.

Having the Workout Mindset for a Better You

Saturday, July 30th, 2011

“I can’t do it”.  “I’m too tired”. “It’s too hard”. “I’ll never be able to finish this”. “I’d rather do something else”. “It’s too hot”.  “I’ll never lose this weight”.  “I’ll never have that ‘perfect’ body”.  Do you recognize those quotes?  I’m sure you have said those any many others to yourself before, right?  I’ve done it, we’ve all done it.  It’s all about mindset and we need to have the right mindset if we want to accomplish our goals.   How are you going to be able to lose that weight or get that body you want if you don’t think you can do it?  That’s right, you won’t be able to.  It will never happen.

So, what are you going to do to get yourself in the right mindset?  We all seem to find excuses not to workout.  It’s easy isn’t it?  You get home from work late, you are tired, you have chores, the kids need help with homework or soccer practice, you have to make dinner for the family…there is always something going on and working out comes at the bottom of the list right?  It shouldn’t.  Take those excuses and throw them out the window.  You can find 30 minutes in the day for you, for your health, for your mental well-being.  I know you can.  It will not only help you but it will help your family, your friends, and those people who have to be around you all the time.  Working out will help improve your mood, your focus, increase your energy and in general will make you feel better.  The people around you will be happier just as much as you will.

You have to realize that getting and staying in the right mindset sometimes means you can’t do it alone.  You might have to have a support system or a supportive partner that is there with you along the way.  That is important to me and has helped me a lot along the way.  You may have a partner who works out with you and if so, that is great.  You may have a partner who could support you in other ways like making dinner, helping with the kids or cleaning the house so you can have some free time to workout and do what is important to you.  That is a different kind of support but important nonetheless.  Lastly, we have support systems out there from online communities like Facebook or Beachbody, people doing the same thing you are.  Reach out to those like minded individuals who are enjoying the same thing you are.

What motivates you to workout?  Do you have a particular goal you want to reach?  Do you want to lose that last 10lbs?  Do you want to fit into that pair of size 6 jeans that you haven’t worn since high school?  Do you want to get that six pack or just get big and buff?  What about marathon, are you training for that?  There are so many reasons people start and continue working out, what motivates you?  Once you figure that out maybe you need to write it down, register for that marathon, look at those jeans daily, or grab an old photo of yourself and put it on the fridge.  You need to look at your goals regularly and you’ll want to reach them.

One thing that I believe is important is that you like the workout that you are doing.  If you don’t enjoy your workouts you are not going to stick with them.  When I first started on my mission to lose weight back when I was 220lbs I really like cycling so I started riding my bike.  It was fun for me so I did it everyday.  Not only did I enjoy it but it was a great workout for someone who was in not so great shape.  Some of you may love lifting weights so P90X is a great workout and others may love intense cardio  and sweating so INSANITY is a great workout.  Then there are others that like dance workouts so TurboFire or TurboJam is a great workout.  There is something for everyone but you must enjoy it.

Think about what you are fueling your body with.  If you are eating fast food all day and things that weigh you down you are going to feel sluggish, have no energy and will not be in the mood to workout or do anything productive all day.  You need to make sure you eat foods that give you energy and fuel you properly.  Do not skip breakfast, do not eat a couple large meals a day but instead make sure to eat healthy small meals every three hours that provide all the nutrients you need to get through the day feeling great!  Your body will thank you and you will thank your body.  It is amazing how different you will feel when you eat well and fuel your body properly.

So are you ready?  Are you motivated?  Are you ready to reach your goals?  It’s time for no excuses anymore, get in that right  mindset and create a better you.

 

Why Am I So Bloated?

Monday, July 4th, 2011

“WHY AM I SO BLOATED???”

Here are some things to consider as to why you might be feeling bloated, even though you have been exercising, which does help decrease being bloated.

  • You are not drinking enough water. Water will not make you bloated. It might make you feel full, but it is not the cause of you being bloated. (8 glasses a day). **Stay away from carbonated drinks which will cause bloating.**
  • Eat more fiber. Such as blueberries, strawberries, dried apricots and dried plums, but do it in moderation. If you eat to0 much fiber too quickly, then you will feel more bloated that you originally were. 5 grams of fiber is suggested. Vitafusion Fiber Gummies are really good and you can purchase a decent amount (220 gummies) at Costco for $17.00. They are sugar free.
  • Moderate eating of beans and vegetables like cauliflower, cabbage and broccoli will minimize bloating and gas.
  • This one might sound strange, but chew with your mouth closed. One huge cause of bloating is swallowing too much air when you eat. Think about how often you chew gum and workout. That is a lot of mouth movement at one time.
  • If you like milk, yogurt or other dairy products, start with a small amount and slowly increase it over time to minimize bloating.
  • Eat more protein. Too little protein in your diet can cause you to be bloated.
  • Salt, salt and more salt. Bad, bad, bad. Even a small amount of excess sodium will cause you to be bloated. Dang Chinese Food.

I hope these suggestions help. If you have decided to drastically change your diet since you have started working out, you might want to evaluate what your putting in your mouth and how much. This sudden change to “get fit” could be that cause of you feeling bloated.

 

Climb Michi’s Ladder

Wednesday, June 8th, 2011

Michi’s Ladder is not a diet. It’s a simple substitution plan. To lose weight, try swapping the foods you eat for similar foods in tiers 1 and 2. The more you eat in tiers 1 and 2, the more you’ll increase your chances of losing weight.

There are some healthy foods in lower tiers, but they’re either calorie dense or nutrient deficient. To lose weight, you want to maximize the nutrients in every calorie you consume.

Note on frying: Foods should be eaten raw, steamed, grilled, poached, baked, or broiled. Frying automatically drops even the best foods into tier 5.

Click here to download a PDF of Michi’s Ladder.

The Best Part of Waking Up…

Sunday, May 29th, 2011

The best part of waking up is #1: actually being able to get up (especially at our age more things seem to be cracking and creaking) and #2: getting outside in the early morning hours of the weekend before anyone else does.


The advantage of #1 of course is that it still shows we are alive and able. There are a number of advantages for #2. Those being that I was able to get up and out to run before anyone was able to disrupt my quiet morning with the hustle and bustle of their day. The coolness of the morning definitely helped wake me up  and I was able to have “me time”, which I think everyone should be able to have. It’s better than a therapist and you don’t have to take the little white pill (or whichever medication your doctor has prescribed for you during your depression stage).


Today was the first day I went running since I started the Insanity program (so for about 2 months). Not to brag or anything, but I will so heads up, the five miles was effortless. I couldn’t figure out if all of the cardio through Insanity helped me or just that I had not run for so long, but I felt like Forrest Gump out there (without the leg braces of course).


Speedy, our 11 year old black Labrador Retriever who has the the gray muzzle of an 11 year old and the body of a 4 year old, stuck with me throughout the morning jog and never complained once. What a trooper! Fresh air does wonders for you and it can improve your mental well being and revitalize you. Adding to that, a majority of studies say that exercising outdoors not only increases energy and revitalizes you, but gives to “positive engagement, decreases in tension, confusion, anger and depression. ”


So, if the best part of waking up is only having that cup of coffee in the morning, consider heading outdoors for a walk, run, bike ride or hike. *Mind, Body and Spirit*


Michelle

Flatulence

Thursday, May 26th, 2011

People don’t only want to look good and feel good, but also smell good as well. That is why tonights blog I choose to discuss flatulence. We all have it, we all do it, no matter how loud or silent we are…it’s a natural way of life. A way to express oneself to put it mildly.


What makes flatulence? Well, it is what we eat for one thing and I am here to help you recognize those foods that are healthy for you, but might make you excuse yourself from the table for a second or “toot”. Apricots, carrots, lemons, bananas, oranges and lets not forget prunes to name a few fruits to be aware of. They have an excellent amount of fiber in them, some more than others, but be aware.


Some healthy carbohydrates that influence flatulence are: beans, peas, soy, sprouts (Brussels), celery, cucumbers, cabbage and cauliflower. (One reason why my momma told me to eat my vegetable and I chose not to.) If you chose to eat pan fried or deep fried foods, your result will be the same as eating any of the healthy items mentioned above, but stick with the healthy and go for tuna instead. Yes, tuna is also a contributing factor to flatulence.


Fruits and vegetables are good for you in more ways than one, but eating smaller amounts should result in less bloating and discomfort. Which brings me to ways to protect yourself from getting bloated. Eat the healthy stuff in moderation, especially if you are starting a “I am gonna get myself into healthy eating diet.” Your body needs to adjust to this sudden change in processing food so shoving in the healthy stuff will not allow your intestines to work properly at breaking down the food. Slow down.


I hope this helped a bit. Stay away from carbonated drinks as well to help prevent this. Drink plenty of water because it is the most healthy and natural resource we have at our disposal.


Michelle

Ah the day is almost over…time to lie back and relax

Wednesday, May 25th, 2011

Well, after a very mentally stressful day at work, which actually if you think about it, wears you out more than physically doing anything…I came home and was ready to get my Insanity on. I had to work out the days “oh my gosh I almost wanted to just squeeze my eyes closed really tight, click my heels three times and wish I was in Neverland” activity by sweating it all out. Just 20 minutes of the Insanity: Fast and Furious then I finished just in time to do P90X Cardio X with Jo-Anne. We were busy Downward dogging, upward dogging, Kempo punching, front-side-back kicking, jab-cross-hook-upper cut punching, etc…it was a good way to finish the day and even better way to finish the night by the wonderful chicken boob and Cajun sweet potatoes fries. All courtesy of Jo.


Now that I am comfortably full, not “roll off the dining room chair then onto the couch ah forget it, go to bed full”, but content enough to get ready for tomorrow and look forward to the very long weekend. Woo hoo. I learned that to get through days of stress, if I physically take care of myself and laugh it off to care for my mental well being, then I will be okay. Just remember, “You can’t fix crazy. You can just tip toe around it because the meds aren’t working.”


I have found that if you exhibit a good attitude towards people, situations and not let things bother you…that those around you who are being pissy, will just stop yapping because no one is paying attention to their drama  and they will have no one to talk to but themselves, because that is the only person listening to them anyway.


This blog was not so much about physical awareness per se, but mental well being because without it, you will give up on yourself to do better and will just be and feel blah…


Good night.

Two More Days

Saturday, May 21st, 2011

Well, well, well. Two more days left of this Insanity program and I am loving it. Loving not that the program is almost over, but the efficiency, variation and effectiveness of it. The next step is to keep on keeping on and still getting busy. Insanity and P90X (hybrid). Now that it is almost Summer, we won’t be having to do these programs as often because our love of hiking and biking will take its place. I recommend Mt. Rose, Tahoe Rim Trail and Whites Creek for hiking. Biking in Sacramento along the American River Trail to Folsom (yes, it’s 60 miles round trip, but it’s flat so suck it up) and the approximate 20 mile loop in Verdi are nice biking ventures. These places are very convenient when you don’t want to travel to far from home-Nevada that is.

That being said, get outside as much as possible. It is true what “they” say about sunlight. It is very good for you. (In moderation though, not to where you become a crispy critter with sun spots all over the place looking 5 times your age).

Home maintenance, being outside and working on the exterior of the house. I am so looking forward to that this year. Getting some sun and getting a new fence up and looking good. It’s going to be a lot of work, but will keep me active and doing something different, plus it will work my upper body. Yes!

If you have ideas of things to do this Summer that would not only be healthy, but fun then let us know. Keep on being healthy and happy because life is precious and people like you being around.

 

A little about nutrition

Friday, May 20th, 2011

Look, the way I ended up losing all of the weight was by portion size, eating better (not having those hamburgers and sodas) and of course exercise. There a lot of fad diets out there that push cutting carbs or drinking Slim Fast all day long. That may work temporarily, but unfortunately it is not a healthy or happy lifestyle to live by.

You will lose weight in the short term, but what do you do after that? I want to give you a few short ideas on how to feel better about yourself and live a healthier and happier lifestyle. You actually need to eat food throughout the day (what a concept). Eat a few small meals every few hours. Small healthy meals that would consist of fruit, dairy, minimal carbs, protein, vegetables.

For example, start your day with yogurt and egg whites. (Michelle likes to add a mucho amount of Tabasco to egg whites, which will stimulate your metabolism.) A few hours later, you could have a snack of almonds and string cheese or a banana and some peanut butter-almond butter is very tasty. Remember to always have carbs with proteins. Having as many vegetable as you want is not only good for you, but would not cost your waistline anything (except dousing it with cheese, ranch dressing, butter will add to that waist of yours).

At dinner time try and bake your chicken in lieu of frying your red meat or chicken. White meat is healthier than red meat and in fact I cut out all red meat, which contributed to me losing weight. When cooking rice, use brown instead of white and use whole wheat pasta instead of regular pasta.

Smaller portion sizes is key as well to losing weight and getting the healthiest I have been. These little changes will result in HUGE changes down the road you will feel better and look better.