Posts Tagged ‘workout’

Les Mills PUMP Comes to Beachbody

Friday, December 16th, 2011

les mills pump logoBeachbody has teamed up with Les Mills to offer you PUMP, based on BodyPUMP. This workout will be coming to YOU as a workout program at home!

Beachbody and Les Mills International have teamed up to develop the exciting LES MILLS PUMP workout, the first comprehensive at-home DVD fitness program based on the globally famous BODYPUMP® gym classes.

Les Mills PUMP now available:

Proceed to Buy Base Package

 

 

 

What is Les Mills PUMP?les mills body pump

Quite simply, it’s the world’s fastest way to get in shape. The LES MILLS PUMP workout is a barbell-based rapid weight loss and accelerated strength-training program that incinerates calories to give you the ultimate tight, toned, lean body. If you want flat abs, lean legs, sculpted arms, and tight buns, then LES MILLS PUMP is for you.

 

How does Les Mills PUMP Work?

Great bodies aren’t born, they’re engineered. How? With THE REP EFFECT™, which uses lighter weights at a higher rate of repetition so you burn up to 1,000 calories per workout and get leaner—faster. Unlike typical strength workouts that use heavy weights and bulk you up, LES MILLS PUMP helps you get lean, strong, and sculpted using high-repetition resistance training. You push your muscles to fatigue by changing the tempo, position, and speed of your movements, all while hitting your target heart rate zone. So in every LES MILLS PUMP workout, you’re breaking down more fat reserves, targeting more muscle fibers, and blasting more calories than you ever could lifting heavy weights.

 

Les Mills PUMP Base Kit includes:les-mills-pump-base-copy-300x220

  • 7 DVDs
  • Lean, Strong, & Unstoppable Fitness Guide
  • Get Lean Nutrition Guide
  • Barbell that breaks down for easy storage
  • Barbell safety clips (holds the weights on and makes it easy to quickly change weights)
  • Two 5-lb. and two 10-lb. weighted plates
  • Workout calendar
  • 2 bonus workouts
  • Free bonus workout only available at Team Beachbody
Les Mills PUMP Deluxe Kit includes:

les-mills-pump-deluxekit-copy-300x196

  • Everything in the Base kit
  • 3 additional cardio workouts
  • 2 additional 5 pound weights
  • Height-adjustable Step. Convenient to use as a weight bench, for cardio-conditioning, and platform for sculpting exercises

 

 

 

Proceed to Buy Deluxe Package

Workout Details

  • Pump Basics: Teaches you how to use and put the barbell together. Don’t skip this one! (10 min)
  • Pump Challenge: Teaches you the basic resistance training exercises of Les Mills Pump: kickback, biceps curl, squats, deadlift, bench press, clean and press (my fav!) (20 min)
  • Pump and Burn: Can you say fat-burning? That’s what you’ll be doing in this strength and conditioning routine! (30 min)
  • Pump and Shred: Improve your body in a big way with shoulder training and lunges as you get into the The PUMP Rep Effect. You’ll be shaking up those fat stores like never before! (45 min)
  • Pump Revolution: Body transformation happens through toning, strength, and endurance. With exercises like cardio kick-ups, your body will be forever changed for the better. (55 min)
  • Pump Extreme: Here’s where you’ll experience the true power of Les Mills Pump! With isolating plate work and “bottom half” moves (you know what I am talking about BodyPump fans), the focus is on strength and intensity. (55 min)
  • Flow: No workout is complete without the benefits of relaxing the body, staying strong, and flexible. Designed to target the muscles used in Les Mills workouts, these yoga moves will help build a good foundation. (20 min)
  • Hard Core Abs: We all want a strong core! Not only will you get better defined abs but a strong core will help you improve in your other workout routines. (20 min)
  • Les Mills Core – FREE bonus Team Beachbody exclusive: Your core is the foundation of your body. You’ll be building an even stronger one by strengthening your abs and back.  (20 min)

 

Proceed to Buy Base Package

 

Proceed to Buy Deluxe Package


Ready to Take the Beachbody Challenge?

Tuesday, October 18th, 2011

What is the Beachbody Challenge?beachbody challenge

It’s a health and fitness transformation competition. Commit to get fit and share the results you achieve with any Beachbody®program. You’ll automatically get a free wristband, a free T-shirt, or BOTH! If your transformation is selected as the BEST in your age and gender category (18 – 29, 30 – 39, 40 – 49, 50+)you could win up to $100,000! Ready to win?

I will be personally coaching Challenge Teams made up of five individuals that are taking the Beachbody Challenge.  Please CONTACT ME if you are interested in participating with one of these teams.  I will send you all the details.  If you already have a fitness program in mind, let me know that as well.  I’m going to try and pair people together that are doing the same program.  People in our Challenge Team Groups will commit to:

  • Following a Beachbody fitness program
  • Drinking Shakeology on a daily basis
  • Learning basic nutritional theory and eating to fuel your body for workouts and recovery
  • Posting daily accountability in a private Facebook group viewable only by members of the Challenge Team
  • FINISHING!  This isn’t about starting, it is about finishing!

You do not need to be on a Challenge Team to participate in the Beachbody Challenge.  The Challenge is open to everyone.  What we are offering with the Challenge Teams is an added measure of accountability and personal coaching.  We have used the concept of Challenge Teams for several years now and we’ve found that the people participating have much better odds of success.

 

 

Here’s how to enter:

 

STEP 1:

Commit to Get Fit! — get a FREE WRISTBAND

Tell us which fitness program you plan to follow, state your goals, and start tracking your progress. You’ll want to take a “before” photo to remember what you looked like and submit your results when you’re finished. For making this simple commitment, we’ll send you a FREE WRISTBAND.
(It’s okay to skip step 1 if you’re already in shape and want to submit your fitness results.)

 

STEP 2:

Submit Your Results!

— get a FREE T-SHIRT

Got results from your Beachbody program? It’s time to submit your transformation story. Send us your “before” and “after” photos, transformation stats, and tell us your story. We’ll give you a FREE T-SHIRT and you’ll have a chance to win additional prizes.

 

YOU CAN WIN up to $100,000!

If your entry is selected as the top transformation in your age and gender category for the month in which you entered, you’ll win $1,000 and a shot at the Grand Prize.

 

Plus you’ll have a chance to win:

  • Daily Prizes: $500 just for logging your workouts in the WOWY SuperGym® after you commit to get fit or submit your results.
  • Quarterly Prizes: $5,000 and an expenses-paid trip
  • Bonus prizes for drinking Shakeology® during your transformation.

Ready to WIN? Enter now.

Commit to Get Fit!

 

 

Becoming the Real You…a Lifestyle Change

Monday, October 3rd, 2011

I have had a lot of people come to me wanting to change the way they eat, workout, and go about their daily life.  They want to make a complete lifestyle change.  These people used to be like me.  The Jo-Anne Brandes I used to know was overweight by about 100 pounds, was lazy, didn’t workout, ate a lot of fast food and loved drinking soda.  The Jo-Anne Brandes I know now is the true me.  I do not eat fast food anymore, I cut out red meat completely, I do not drink soda, I lost over 100 pounds, and I enjoy exercise in all forms.  Now, don’t get me wrong, I will still have a dessert once in a while because I sure do love chocolate and there are days that I just don’t feel like exercising but I make up for it because I have made a lifestyle change.

I have talked to many people who log everything they eat on myfitnesspal.com or livestrong.com and that is great.  I have done it, trust me!  How are you going to learn how to figure out what to eat if you do not track your calories?  The P90X and INSANITY Nutrition Guide are there to guide you for that reason.  Every workout program from Beachbody comes with a detailed plan so you can learn how to eat right.  Yes, in the beginning you will be weighing your portions, tracking your calories, and it will be a bear.  I understand, I have been there.  You will wonder to yourself how on earth you can do this for every meal for the rest of your life.  Relax, you won’t have to.  Just like anything new to you it takes practice.  After you do it for a while you will learn it.  Eventually you will understand what is a normal portion size and how many carbs and proteins you need in each meal and you won’t need to track it.  Remember, you learned how to eat poorly over a long period of time so learning the right way will take a bit of time.  It is ok.

The same goes with your workouts.   For example, say you are starting with TurboFire, you are going to be a bit lost watching Chalene jumping around the screen.  I was very lost, I am so uncoordinated.  After you do the workouts for a few days (or weeks in my case) then you will adjust and you will have it down pat.  You will get the hang of it and you will know exactly what you are doing.  You will probably even start inviting friends over and laugh at them being as lost as you were.  It just takes time.

The bottom line is to not be discouraged.  Do not give up so quickly.  There are a lot of folks in your position and they are all struggling.  I am available and will be happy to work with you.  All the people on my team will be happy to encourage and motivate you.  We offer free fitness coaching and have a great support group on Facebook also that we would love you to join.  Just send me an email, friend me on Facebook, or contact me here.  It is no bother at all, I would really love helping you and my teammates would to.

The Top 10 Questions About P90X2

Friday, September 30th, 2011

The Top 10 Questions About P90X2™

By Steve Edwards

 

What’s the difference between P90X® and P90X2? This is the question of the year, and it can’t be answered in one simple sentence, or even one article. So I’ve written this series to help you decide whether or not P90X2 is the program for you. I wish I could tell all of you that P90X2 is right for you, but I’m too responsible for that. I’m sure one program in Beachbody’s huge collection will work for each of you, but if you want to know specifically whether that right one is P90X2, read on.


P90X2™

 

  1. Is P90X2 better than P90X? How can you beat the most popular workout program in the country? You can’t. P90X2 is an extension of P90X. It’s not necessarily better, but it’s definitely evolved. For a more in-depth look at its development, read the first article in this series (see “The Next X: What’s New About P90X2?” in the Related Articles section below).

 

  1. Is it more Muscle Confusion? You betcha! If you thought your muscles were confused last time around, you ain’t seen nothin’ yet!

 

  1. Is it harder? Remember the first time you did P90X? Could anything feel harder than that? Probably not. So while P90X2 isn’t technically harder, it’s probably going to feel harder until you get used to it. And since it’s Muscle Confusion, it’s going to take you some time to adapt. During this adaptation period, it’s going to feel very difficult, but you’re used to that, right? And when you take your X2 body back to another round of P90X, that program’s going to feel harder too, because you’ll be prepared to push yourself farther than ever before.

 

  1. Is it still 6 days per week? No, it’s only 5, though we suggest active recovery on your rest days. The more intensely you work out, the less time you need to spend doing it. With more breakdown, you also need more rest. P90X2 has evolved to the point where less is more.

 

  1. Will there be options like Lean and Doubles? Instead of giving you different program options, P90X2 gives you the option of increasing each phase long enough to get the most out of it. If you’re having trouble with your balance, you may decide to spend more time in Phase One. For bigger muscles, spend more time in Phase Two. Want to get faster, jump higher, or become more agile? Spend more time mastering Phase Three. You’ll definitely want to read the guidebook, because it provides ideas for how to tailor your training personally for you (and much more). In P90X, we made the most versatile home fitness program ever created. P90X2 will open up even more options.

 

  1. Is it true that there’s no cardio? Here’s a little secret: There was no true cardio in P90X, either. At least not in the kind of training generally associated with that word. P90X used anaerobic interval training to improve your cardiovascular system; although it’s technically cardio, it isn’t the public perception of cardio. “Cardio” is a training colloquialism for training your heart. So while you won’t see any cardio in the title names, doing Plyocide or P.A.P. Lower will train your cardiovascular system as well as any cardio routine you’ve ever done.
  2. Will I need any new equipment? There’s a lot of new equipment for P90X2, and you’ll eventually want to own all of it. But the cool thing is that we’ve created an option that can be done with nothing but a few exercise bands and furniture found in any hotel room. This “hotel room” option virtually eliminates excuses for not working out.

 

  1. So what is this equipment? Here’s a list of the equipment needed, which we’ll go into in detail in a later article. Did I say “needed”? It’s not, really. Besides the hotel room option, we also do most movements in a variety of ways to make it easy to add equipment as you can afford it. Here’s a prioritized list:
    • Bands and/or weights: You need some form of resistance.
    • Pull-up bar: Just like P90X.
    • Yoga mat: You must have one of these by now, right?
    • Stability ball: We highly recommend this, because the benefits outweigh the cost many times over . . . and over.
    • Foam roller: You may not have heard of this before, but don’t be surprised if it
      changes your life.
    • Push-up stands: You know ’em. You love ’em. How come you don’t already have them?
    • Medicine balls: Mainly used for balance, so easily replaced with substitutes (basketballs, etc.) if need be, though once you’ve used the real thing you’ll wonder why you ever waited to buy them.
    • Pull-up assist: While highly optional (we got away with chairs all these years), the pull-up assist will not only improve your ability to finish all your reps, it’ll greatly improve both your form and exercise efficiency.
    • Yoga blocks: If you need these, you probably have them already.

 

  1. Foam rolling? What the?! Foam rolling is a myofascial release technique. Hmm . . . not much help? Okay, how about this? It’s a form of self-massage that forces your muscles to lengthen and align properly. Used regularly, it’ll increase your mobility and range of motion and actually help you get stronger, because it frees your muscles to work the way they’re supposed to. This one simple practice is often enough to change your alignment and allow you to move freer and easier.

 

  1. How has the diet plan changed? For P90X2, the diet has evolved along with the exercise plan. Not that there was anything wrong with the old one, but we’ve been listening to your suggestions, and we’ve revamped the diet guide to give you more options on what to eat, how to increase effectiveness, and how to simplify the entire eating process. This subject is more than we can cover here, so the X2 nutrition plan is the topic of next week’s P90X2 article.

P90X2 Available Now!

Thursday, August 18th, 2011

p90x2 tony horton

 P90X2 Is Available Now!

P90X2 finally here!  I have been excited about this for months. P90X2 is now available now from your Beachbody Coach, me, that is.   I bought the P90X2 Ultimate package and am NOT disappointed.

 

Order P90X2 Now!

 

 

 

  • 2 Free 1-on-1 Workout DVDs
  • Eligible to send in your P90X2 success story to be used in the future infomercial.
  • P90X2 Promo T-shirt

 

 

Will P90X2 be Harder than P90X?

This is the number one question I’ve been getting.  I’d love to tell you some story about how Tony said it would be the most grueling workout ever made and that only people that have done P90X 5 times should even attempt P90X2.  Yeah, I’d love to tell you that, but the truth is it won’t be harder than P90X.  It will just be better.

 

Muscle Confusion – Periodization

Periodization (or muscle confusion as it was called in P90X) is nothing new.  All sorts of athletes have been using this training method for years.  Most them had professional coaches who closely monitored their progress.  In recent years training plans have become readily available.  The problem with those plans, and a weakness of P90X, is that they are cookie cutter plans.  You frankly might not be ready to move from Phase I of P90X to Phase II of P90X, but there it is on the schedule – Recovery Week – Phase II.  P90X2 will change that by using flexible training periods.  We suggest you work with a Team Beachbody Coach to figure out how and when to switch phases.  I’ll even offer to Coach you for FREE.

 

Here are the Phases you’ll see in P90X2

As I mentioned in the previous section, each Phase is customizable.  You’ll really want to work with a Coach to be sure that you are ready to move to the next Phase.  You will need to master certain movements prior to moving on, so make sure your Coach is using a Performance Based Assessment, and not something less scientific.  I’ve been doing these types of assessments with the people I Coach through Insanity and P90X for quite some time now.  If you are in the pre-order group, I’ll be doing the program with you.

 

Phase I – Foundation:  3 to 5 Weeks

In Phase I of P90X2, the base training phase, you can expect to:

  • Move Better
  • Feel Better
  • Reduce Likelihood of Injury

This Phase is really about building up fitness in your stabilizing muscles.  The goal is to fix imbalances that most of us have.    P90X2′s Foundation Phase is designed to level those types of things out and get you ready for Phase II.

 

Phase II – Strength: 3 to 6 Weeks

This is going to be hard…very hard.  In Phase II of P90X2 you can expect to:

  • Get stronger through wider range of motion
  • Get more supple
  • Look good

P90X2 will combine strength and stability.  You’ll be doing pushups with your hands and feet on balls.  You’ll do levers, a brutal pull up maneuver.  If you have carpet, your stability ball will burn a hole in it.

 

Phase III – Performance: 3 to 4 Weeks

This is where the money is at.  Performance.  Steve Edwards taught me a long time ago to use performance as the key measure of fitness with the people I Coach.  Most of the work I do is designed to make me a better cyclist and triathlete.  That’s about performance.  In Phase III of P90X2 you can expect to:

  • Jump higher, run faster, ride faster and be more explosive
  • Start to feel like a kid again

It’s amazing what fitness will do for your attitude.  Get to Phase III of a program like P90X2 and you’ll know what I’m talking about.

This is the Phase when the P90X2 workout employs P.A.P. or Post Activation Potential.  P.A.P. is fascinating.  P.A.P. only works in conditioned athletes only, so you don’t want to even attempt this type of workout until you’ve done the work in the other Phases or you could get hurt.  P.A.P. increases the production of muscle cell motor units adding explosive power.  P90X2 will have you doing a weighted resistance exercise prior to an explosive exercise.  That type of training results in amazing muscle growth. Beachbody knew this type of training would require some expert input, so they brought in Dr. Marcus Elliott of P3 (Peak Performance Project).  Dr. Elliott works with professional athletes and has them doing a lot of P.A.P. workouts.  He was the first to point out that this type of training is great, but the body needs to be conditioned in order to be able to perform at this level.

 

The P90X2 Workouts

Here’s the line up:

  • X2 Core
  • Plyocide
  • X2 Recovery and Mobility
  • X2 Total Body
  • X2 Yoga – an hour and five minutes of strength based Hatha flow
  • Balance + Power
  • Chest & Back and Balance
  • X2 Shoulders & Arms
  • Base & Back
  • PAP Lower
  • PAP Upper
  • X2 Ab Ripper
  • V Sculpt – Deluxe Pack
  • X2 Chest + Shoulders + Tris – Deluxe Pack

The P90X2 Nutrition Guide

You can expect similar service once this is in my hands.  It’s going to be very different from the P90X Nutrition Guide, because it will be broader in scope.  The P90X2 Nutrition Guide will cater to vegans, vegetarians, pescitarians, paleo and an assortment of other nutritional theories.  Basically its going to be fully comprehensive nutrition for you, depending on how you want to eat. The plans going to have that covered because there are 27 diet guides in the P90X2 Nutrition Guide.

 

P90X2 Packages and Costs

P90X2 will be available on Blu-Ray, so the cost structure below, will include both the DVD and Blu-Ray prices.

 

P90X2 Base Package

This includes the workouts listed above, except the last two listed “Deluxe Pack”, the Nutrition Guide, a Workout Guide and a 90 day calendar.

  • DVD – $119.85
  • Blu-Ray – $149.85
P90X2 Base Kit

 

 

 

 

 

 

 

 

Order P90X2 Base Now!

 

 

P90X2 Deluxe Package

This pack includes everything in the Base Package, but adds the V Sculpt and X2 Chest + Shoulders + Tris workouts and a foam roller, two medicine balls, and a large stability ball.

  • DVD – $239.85
  • Blu-Ray – $299.85

The foam roller is going to incorporated into a couple of programs, but you’ll see it in the X2 Recovery and Mobility section in particular.  It helps iron out the kinks.  I have been using it for about 18 months now, and it really does help.

 

P90X2-Deluxe-Kit

 

 

 

 

 

 

 

Order P90X2 Deluxe Now!

 

 

P90X 2 Ultimate Package

 

The Ultimate Package gives you everything in the Deluxe Pack, except the foam roller, which is an upgraded model in the Ultimate Pack (see picture below).  The Ultimate Pack also adds a set of Tony Horton’s Power Stands to the party.  These are really good for pushups and shoulder moves like Pike Presses.  Some of my favorite equipment.

  • DVD – $299.85
  • Blu-Ray – $359.85
P90X2-Ultimate-Kit

 

 

 

 

 

 

 

Order P90X2 Ultimate Now!

 

 

P90X2 Discounts

Everybody loves a deal.  Here are a couple of ways you can save a few bucks and/or add some value to your P90X2 experience.

 

 

Ordering from Team OverActive

You’ll get a few extra things at the same cost if you order it from us rather than Beachbody.  Here’s what we are offering to our customers.

  • Free Coaching – If you want to sign up for the Beachbody Club membership, go right ahead, but we have never charged for our Coaching and we are not about to start now.  Get us assigned to you before you purchase, by CLICKING HERE.
  • Two Additional DVD’s – When you order from us, you’ll also receive two of Tony Horton’s One on One workouts on DVD.  The workouts are “4 Legs” and “Upper Body Balance”.  Both these workouts will fit well with what P90X2 is trying to accomplish in its various phases.  Please be sure we are assigned to you before you purchase in order to get this deal.

Order P90X2 Now!

 

 

X2 Core Workout

 

P.A.P. Lower Workout

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.

 

P90X2 – Coming Fall 2011

Monday, June 20th, 2011

Currently in development, P90X2™ is the sequel to Beachbody’s best-selling workout program, P90X. With P90X2 workout, P90X grads can get even stronger, more flexible, and more ripped. This program is designed for maximum intensity and efficiency. In fact, this completely new 90-day program features cutting-edge workouts so intense, we only let you do them
5 days a week.

Muscle Confusion™ 2

If you doubt your muscles could feel any more confused than the first time you did P90X—you ain’t seen nothin’ yet! P90X2 is going to up the ante with movements, sets, supersets, and complexes that are going to have your muscles so baffled, they won’t know which way is up.

Less is More

As intensity increases, training volume needs to decrease to allow more time for recovery, so in P90X2, you’ll only be training 5 days per week. Remember what you learned in P90X: The body can only grow stronger at rest. This time around, you’re earning more of it. Hard training is all about efficiency, and P90X2 has evolved to the point where less really is more.

P90X2 Workout

The P90X2 program is made up of three phases, each focusing on a different aspect of your fitness: Foundation, Strength, and Performance, that will help your body evolve in ways you never imagined. You’ll begin by improving your foundation, where instability plays a large role. Then you’ll build strength and, finally, power, which all translates to improved performance.

Expanding on the original program, P90X2 workout embraces the latest research in applied science to keep your muscles “confused” even longer. The end result is a program that everyone from 5K aspirants to professional athletes can benefit from.

What gives P90X2 its edge?

Dr. Marcus Elliott and the Peak Performance Project.
In order to take P90X2 to the next level, we enlisted the services of Dr. Marcus Elliott. One of the most sought-after trainers in the world of sports, Dr. Elliott now presides over Beachbody’s Scientific Advisory Board and has lent his expertise to the evolution that is P90X2. Until now, his groundbreaking training techniques have only been available to world-class athletes. With P90X2, now you can take them home.

Lean, Mean, Muscle Machine

Friday, June 3rd, 2011

Some people don’t want to look like the Incredible Hulk or like Arnold Schwarzenegger (pre extra marital affair days), but they want to have good cardio and some definition of muscle tone without the bulk. (Think spin coach and aerobic instructor). There are some who want to look lean, but still have muscle mass, “being cut” by definition. (Think tri-athlete).

So, I am hopefully going to be able to address both body goals.  If you want to be a lean “look I have muscles and no underarm flab” machine, then find something you will enjoy doing again and again. Swimming (not wading in the pool), biking riding at a moderate pace to include hills on a road bike for about 15-20 miles, hiking at a moderate pace at a minimal to steady climb for about 1-2 hours, running at a moderate pace at about 4.5 miles/hour for 3 miles. Work your way up slowly in being able to do the activity for longer intervals and push yourself, not to the point of exhaustion, but to accomplishing the goal you set for yourself that day. Never doubt how well your body can do when you push yourself and know you can do it. If you like a lot of variation then try joining an aerobics class, spin class, kick boxing and my current favorite craze the Insanity program and P90X. With the proper diet and nutrition, your energy level, cardio and lean muscle definition will develop. Also, do the workouts consistently for at least 4-5 days a week. Hey, maybe even 6 days and rest on the 7th day because even Jesus needed a break.

Remember 3 things: Strength training, cardio exercise and eating well (often and have proteins).

For those who want to look lean, yet have those ripped abs and chiseled muscles, I would still recommend doing Insanity and P90X. If working out in your home is not for you, then hit the road running or biking, whichever you prefer. Then it is time to hit the weights. You want to be “cut”, well then don’t do less weight and more reps (like the ones who just want lean muscle). You have to raise the weight and do a minimum of 12-15 reps and 3 sets. If you are striving for the “no neck, barrel chest, tree trunk legs” then go for max weight with minimal reps (probably 4-5 reps) and 3-4 sets.

Once you lean yourself down, you will want to “define” yourself with weight training, but also realize that you will need to make it up in calories if you plan on lifting a lot. It will depend on your weight, but for a guy, a 2,500-3,500 calorie consumption might help in the “bulking” and “cutting” process of muscle building. Still keep in mind to do the cardio portion of your exercise regime.
What you put into your body will result in the effort you put out. Eating like a slug makes you feel like a slug. So remember no matter what healthy body you choose to have, keep it healthy, simple, active and always push it to do better for you.

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

Dedication, Commitment, Longevity

Tuesday, May 24th, 2011

Today was one of those busy days, where you wake up and leave for work at 6:00 am and don’t get home until 7:30 pm. Too tired for working out..oh so true. So I didn’t, but knowing I was going to have a long day, I made sure that I did not eat junk and did not overwhelm my body with stuff that would wear me down and have me wanting to flop into bed the instant I got home. I am not going to lie though, I did have a tall Starbucks regular coffee at about 4:00 pm. I really only had it just for the taste because I think the caffeine for me is purely psychological.


Being dedicated to working out is a good thing, but if you can’t get to it on a daily basis or when you don’t have the time to, don’t stress about it. Make sure to have that commitment to tackle your exercise regimen either the next day or as soon as possible. Life is busy and will always be, but commit to working out at least 4-5 days a week for at least an hour a day.


The more you move those 2000 body parts and the better you eat will have a lasting effect on your life and get you through THOSE days that seem to last forever and you just want to rest it out.

 

Before & After

Monday, May 23rd, 2011

So, as much as I really do not want to post half naked photos of myself for the world to see I suppose I will do it.  The only reason I am doing it is because I actually surprised myself by seeing that there was actually quite a difference made by doing Insanity for 60 days.  I bet if I stuck to the nutrition program that it came with I would have done much better.

My Fit Test results today were better than the last time as were Michelle’s.  I will have to do another post with Day 1 vs. Day 60 results because they are quite amazing.  As much as you don’t think you improved just seeing the numbers down on paper show you actually improved a lot.  Those darn Power Jumps just kill me though, holy cow.  Wow.  Oh, and seriously, Michelle video taped me doing a Push Up Jack, wow, not pretty.

Ok, enough is enough.  I’ll get the photos now and put them up for all to see.  Be nice or I won’t put anymore photos up.  Or, maybe I’ll substitute Michelle’s body for mine next time.