The 50/50 Project

Okay, I'm 11 months into a 90 day program and I've completely changed my diet, lifestyle, and way of thinking! Back on January 26, I weighed a whopping 225lbs, a few weeks later I was down to 215lbs. Since then I dropped all the way down to 190lbs, and I'm now back up to 208lbs. But don't feel sorry for me, I'm trying to get back to 215lbs while remaining at my current 9% body fat. The math:

At 225lbs I was around 30% body fat or a lean weight (0% fat) of 157.5lbs.
At 190lbs I was at 7% body fat or a lean weight of 177lbs - a loss of 23% body fat or 51.75lbs of fat and a gain of 20lbs of muscle!
My current goal is to get back to my starting weight of 225 but be at 9% body fat which is 207.5lbs for a lean weight or an even 50lbs of muscle gained since day 1! Since I only have about 6 weeks left, and at the most, I can gain 1lb of muscle per week, my anniversary goal is to be at 215lbs.

The real question most people ask is "why?" Quite simply, I feel the best that I have ever felt! Playing hockey or playing with the kids, I have energy and a more positive mood overall. Sure there are days when I'm tired, usually after Friday night hockey when I get home very late and then the dog barks in the middle of the night and I get up to do some kickboxing at 4:30am....doesn't everybody? But overall, I'm a very happy and positive person compared to where I was just one year ago. So this current goal is motivation to keep going. I guess most people would say "you feel good everyday, you look good, so why keep pushing?" Not me, for me it is truly a matter of al or nothing. I've never been good at doing something halfway. For me to mentally engage, I have to push it!

So, perhaps you're reading this and somehow missed the other 11 or so months of my ramblings. Here's the basic formula that I used to get where I am today:

FEB-APR: Round 1 P90X Classic, nutritionally followed the P90X suggested diet as well.
MAY-JUL: Round 2 P90X Classic, nutritionally stayed in a Phase 2 P90X diet
AUG: Ten Minute Trainer Series, my body needed a break after 6 months straight of the X, P90X Phase 3 diet
SEP-NOV: P90X+, Bodybuilder diet - Sun-Fri: 3000 Calories, 300g Protein, 150g Carbs; Saturday: 4000 Calories, 300g Protein, 450g Carbs.
DEC- : Primal Efforts: A complete mix of P90X, X+, 1on1, and TMT. Bodybuilder diet

It seems to be working. Pants are still loose, and muscles are growing. I could use some more leg routines probably, but I do play hockey twice a week when possible. Arms, chest, shoulders, and back are all showing noticeable improvements. Let me know if you have any questions or if you are ready to start your own P90X journey!

Muscle Mass

I've embarked on the "nearly impossible" challenge of adding muscle while staying lean. Personally, I have no trouble adding muscle and bulking up, but increasing the fat % is a challenge and a very slow process. Building muscle requires fat for the process. This is why bodybuilders bulk up in the off season and then diet down for the competition. I'm not looking to compete, but I am looking for the challenge to keep me motivated. Here's an article about the nutrition side that I discovered and it is basically what I have been doing for the last 90 days of my 3rd round of P90X. I actually did the X+ series this time. I changed my diet to be 1.5x g's of protein/pound of bodyweight or around 300g's of protein a day and 3000 overall calories per day, except on my Saturday carb loading days when I targeted 4000 calories.

June 2008 to November 2008 - same 8% bodyfat, but 15lbs heavier in November:

Here's the article(Disclaimer For those who are trying to loose weight – this article is not for you. While there is loads of valuable information, these guidelines are primarily directed towards individuals who are attempting to gain muscle mass. So if you do try these tactics – YOU WILL GAIN WEIGHT):

Article #1: 31-Rules Of Nutrition:

To Get The Most Out of Your Gym Time, Make Sure Your Diet Adheres To These Principles

We read and hear about shortcuts and easy methods of gaining muscle mass, getting ripped, and burning fat all the time these days. Sadly many people are mislead into believing these "snake-oil" remedies. The truth of the matter is there is no "next-day miracles." However, there are certain fundamental principles that you can implement on a daily basis for your diet that over time will give you the dividends you have sought in your investment of fitness & nutrition. The fact is this: Getting ripped and in the best shape of your life takes hard work, commitment, and persistence. Without adding the component of a balanced nutrition plan as a source of fuel (remember: food is fuel, not comfort), you will be "dead in the water." You've got to feed your body in the "right way." It's a matter of repetition, learning, and developing a healthy dietary pattern which will "force" your body to respond with the size, strength, and definition you have sought.

If you follow the primary precepts of these 31-strategies in your diet, you will find those elements you seek to achieve in your fitness, body shape & appearance will fall in place "automatically." It takes patience, Rome wasn't built in a day & neither is your body (I wonder who said that). This process doesn't happen overnight.Sloppy to Sliced: In order to achieve that lean, muscle building framework for your body composition, you'll never achieve that look, no matter how much weight you lift or aerobic training you do unless you begin to "chip-away" at those body-fat stores. It is not a matter of eating less and exercising more. You can't hack away calories by lifting weights 2 or 3 times per day or run until it hurts. It's about balance. The following tips will help you get ripped without sacrificing the muscle mass you've worked so hard to achieve.Muscle Mass Gain Made Simple: For most of us putting on noticeable muscle mass doesn't come easy. Where most people fall short is in their diets. A balanced approach with both whole foods and supplements makes all the difference. These 31-muscle building tactics will make the difference between being ripped or being bare-boned.(NOTE: Many of the vitamins, minerals, and chemicals mentioned in this article, especially the pre and post-workout drinks or protein shakes are already contained in the P90X Recovery Drink Formula, and I would highly recommend using it for that purpose)

#1. Cycle Carbs:[B] Limit carb intake for 4 or 5 days, then boost your carbs for 2 days. When you limit your carbs to 100 grams or less for 4-5 days, the body goes into "fat burning mode." Then when you reverse your carbs increase the intake 250-300 grams for 2 days, you then drive the metabolism even higher. During this kind of cycle be sure to keep your protein intake high. This will spare the muscle tissue.[B]

#2. Clock Your Carbs: Remember this rule: Too many carbs can make you fat, too few carbs can slow your metabolism. Timing is important here. Consume a healthy portion of carbs at breakfast and after training. Eat 50 grams of fast-digesting carbs before and after a workout. This will slow training-induce muscle breakdown and keeps cortisol (a stress hormone that destroys muscle and slows metabolism) in check.

#3. Use BCAAs to Preserve Muscle: This helps prevent catabolism. Use 5-10 grams of branched-chain amino acids with breakfast also before and after workout.

#4 Make Carbs Work For You: Intense workouts burn fat. Eat a pre-workout (less than 30 mins) fast digesting whey protein (20 grams) and 20-40 grams of slow digesting carbs (fruit, sweet potato, brown rice, etc), will help you power through your workouts with the right amount of energy to keep the workout intense.**Note: The P90X Recovery Drink is an excellent pre-workout & workout drink to have handy instead of water – it has all the ingredients to make this a viable alternative to the above.

#5. Increase Neurotransmitters: This is your "spark plug." These chemicals signal the brain to shift into "fat-burning mode." Caffeine and tea work well here. Use pre-workout for best results.

#6. Prioritize Slow – Burning Carbs: Beans, whole-grain breads, pasta, oatmeal, brown rice, sweet potato, should be the staples of your daily carb intake. These will help you burn more fat throughout the day and during exercise.

#7. Snack Right: Sugar-free yogurt and cottage cheese may be the perfect snack foods. These too are slow-digesting carbs that keep insulin levels regulated.

#8. Always Feed The Machine: Low-calorie diets over time will impair you metabolism. Eat in small quantities throughout the day (about every 1 ½ to 2 hours). This stimulates "themogenisis," which supports metabolism and prevents slow-down.

#9. Employ Arginine: 3 grams of this amino acid before training will help you achieve the pump you want.

#10. Avoid Carbs Late: Go to bed in a carb-deprived state. This will cause your body to burn more body-fat while you sleep. If you are an evening trainer, 40-60 grams of fast-digesting carbs ingested immediately after workout (again recovery drink) is fine. The main point of emphasis here is a stable blood-sugar level. This puts you in a position of muscle growth not growing fat.

#11. Drink Tea Regularly: For instance if you weigh 180 lbs. you need to consume approximately 90 ounces of water daily (1/2 body weight in ounces). You can incorporate some of that fluid intake to work extra for you by brewing green tea. Green tea contains antioxidants which increase calorie-burning. Or add a little ginseng to the mix, which helps to keep blood-sugar levels stable.

#12. Use Glutamine and Taurine: These aminos help keep your body anabolic while dieting. Glutamine interferes with cortisol uptake (preventing protein loss and muscle breakdown). Use glutamine post-workout in conjunction with fast-digesting carbs. Glutamine aids in recovery by pulling water into muscle cells, and boost the metabolic rate.

#13. Eliminate All Fat: Well not all, but most of it. Keep fat intake low for 4-5 days. This will help you break through a fat-loss plateau (eliminating fat "tricks" the body into burning fat stores). Avoid chicken breast, lean meats, egg yolk, and oatmeal for 4-5 days. Substitute near-zero fat proteins such as turkey breast (not processed deli meat), egg whites, fat-free cottage cheese and protein powders. You body will adapt rapidly and this approach only works for 4-5 days. Afterwards return to your regular protein-rich foods.

#14. Ditch Low/Fat & Fat-Free Approach: These diets are for getting lean. When gaining muscle mass be sure to include olive oil, avocado, whole eggs, in you diet. You can also include "lower-fat" (not fat-free) yogurt, milk, and cheese. These types of dietary fats drive growth and recovery. These fats also spare the use of protein as an energy source, meaning the protein you are eating is going towards the purpose you intended – building mass. Fat also supports the "natural" production of growth hormones and testosterone. You need to incorporate approximately 30% daily from these fat sources. In addition to egg yolks, be sure to include fatty fish, nuts, and seeds.

#15. Splurge Occasionally: Treat yourself once in a while. Increase your caloric intake once every week. This can actually spur growth! Indulge in that pizza, burgers & french fries, dessert. The body will respond by increasing the anabolic hormones responsible for repairing damaged muscle tissue. This also helps keep you "sane" while eating clean.

#16. Use Powder: Protein is THE #1 nutrient when it comes to building muscle mass. If you really want to maximize your protein intake make 2 of your 5-6 daily meals a protein shake. Powders will be more quickly absorbed than the tougher proteins such as meat and poultry, and with powders you have more control over the portion – down to the gram. The critical window for protein shakes is the before workout (20 grams) and the post-workout (40-60 grams).

#17. Crank UP the T&C: Muscle building increases the T-receptors in our muscles, which work with the hormone testosterone. After a few weeks however the testosterone burst declines. To keep the T-receptors & testosterone at their maximum 500-750 mg of tribulus terrestria an hour before workouts, and 1000 mg of Vitamin C after training will help maintain muscle strength, recovery, and mass. Word of caution: women who are pregnant or men diagnosed with prostate cancer should consult physician before taking this supplement.

#18. Go With Garlic: Garlic influences natural hormones in our bodies that support growth. Macronutrients are the key to getting big. Not only is protein, carbs, and fat important but so are the hormones. So to help keep hormone levels high and muscle breakdown low use garlic.

#19. Supplement During Training: Drinking a sports drink (recovery drink) during your workout helps shut-down the usual muscle breakdown common in hard, intense, training. Make sure the drink contains glucose (at least 50-60 grams of carbs), add an additional 20 grams of protein and you're good to go.

#20. Flush The System: Plateaus are inevitable, everyone hits them from time to time. When you hit the wall what do you do? Pull back on your carb intake for 10 days, then go back to high carbs. For instance, instead of eating 400 grams of carbs daily, cut back to 200 – 250 grams of carbs for 10 days, then increase to 500 grams for 2 days before leveling off back at 400 grams. What happens? You guessed it, your body literally slingshots through the plateau! You've broken through the wall and you continue to grow. What happens is that when you pull-back and then add the carbs back in you have essentially recharged & reenergized your glycogen-storage system, allowing you to get back to increasing muscle mass.

#21. Let Salt Work For You: Don't fuss over using a little salt. Sodium is a major mineral your body needs. Salt regulates the metabolism, and aids in storing carbs in our muscles. Greater carb storage results in greater mass gains. Before a competition don't skimp on the salt. Sodium depletion will affect your body's ability to make muscle glycogen. In addition, salt helps amino acids and creatine absorption into the muscles as well.

#22. Eat Meat: If you are really pumped about gaining mass then red meat is the food of choice (and should be consumed fairly often). Red meats contain more B vitamins, creatine, iron and zinc – all vital for growth – than other protein sources.

#23. Eat Fatty Fish: Only 6 ounces of fatty fish (bluefish, sardines, salmon, and trout) provides 32 grams of protein and up to 18 grams of omega-3 fatty acids.

#24. Adjust For Inflation: If you are not gaining mass but still have energy while working out, you are probably eating enough carbs but not enough protein to gain mass. So if you're following the golden rule of 1 gram of protein per pound of bodyweight, move that amount up to 1.5 grams of protein and gains will come your way.

#25. Emphasize Post-Workout Nutrition: What you eat right after a workout can make or break your physique. Drink that sports drink (recovery drink), making sure it contains 60-100 grams of fast-digesting carbs. Alternatives to sports drinks include fat-free sorbet, white bread with jam, and 40-60 grams of protein.

#26. Cheat Right: It's ok to once in a while food binge. But, if you do go overboard, err on the side of eating too much protein. Eat a large, lean steak with a small potato and salad, a huge pasta meal, or (my favorite) a huge pizza! The large amount of protein will signal the brain to make you feel full, whereas a carb binge does just the opposite and you'll still feel hungry.

#27. Pack Your Food: Cooking and packing your own foods gives you complete control of your diet when you're away from home.

#28. Snack Right: Avoid the snack bars and vending machines at work. Bring snacks from home that will keep you on track to becoming ripped. If you've got a sweet-tooth, some alternative suggestions are sugar-free Jell-O or s/f Popsicles, strawberries, cantelope, etc. even cucumber slices marinated in vinegar, salt, and Splenda, will help curb the cravings.

#29. Go Big At Breakfast: Eating a big breakfast ignites your metabolism and will really help you get leaned out. Don't skip this meal or else your metabolism will sputter like a dying campfire. A healthy breakfast also helps prevent gorging on those cravings at your mid-morning snack.

#30. Hydrate: Consume plenty of water throughout the day. Forget about the 6-8 glasses per day, aim instead to drink approximately ½ your body weight in ounces of water per day – minimum. If you chug 2 cups of cold water (16 ounces) it can have a positive affect on your metabolism.

#31. Be Punctual: Always eat immediately after training. You shouldn't wait longer than an hour after training to eat. If you eat after an hour, the calories will still be used for recovery and growth but not nearly to the same extent.

Okay, so from own experience I will tell you that I had great results again from the Beachbody P90X+ routine....don't hate me. I didn't exactly meet my goals, but I probably met a normal person's goals. I dropped 7 pounds, which was about 4% bodyfat and added in another pound of muscle. Again, I'm at that too lean point for me. I start back at again after a week of stretching and light cardio, and turkey consumption. Dec. 1 will be the beginning of a new program called Primal Efforts, which is just a bunch of different P90X and X+ routines, along with some Ten Minute Trainers and One-on-One's tossed in - sort of a Tony Horton's Greatest Hits. I'll be sticking to my heavy protein diet and hope to say at the end that I have added on at least 6 pounds of muscle, but kept the waist line exactly where it is today.

October to November (about 6 weeks between shots):

REAL Results

You can use most any measure
When you're speaking of 'Success'.
You can measure it in fancy home,
Expensive car or dress.

But....the measure of your REAL success
Is the one you can not spend.
It's the way your kids describe YOU
When they're speaking to a friend!- Martin Buxbaum

I love that quote, but at the same time as a parent I know the right thing is not always going to be the most popular thing with my girls - going to bed on time, limiting them to a reasonable amount of treats, etc.

The same can be said for my exercise routine; sure, I could take the easy route, but I'm really happy I haven't. I love seeing these miracle solutions - "do this one thing for only 15 minutes a day and you'll look like this". I wonder if they actually put in the small print that the person shown has never actually used their product.

My 6yr old daughter showed me a picture that she drew of our family - she drew me with big superman muscles, but what made me the happiest was that she drew a smile on my face!

Healthy Desserts?

We all like to splurge on a decadent dessert every now and again. But do you know how decadent you're actually being? See if you can guess how many calories are in these restaurant favorites and rank them from lowest to highest:

Apple Pie, Denny's (one slice)

Chocolate Chip Cookie Dough Blizzard, Dairy Queen (large)

Chocolate Mother Lode Cake, Claim Jumper (1 slice)

Original Cheesecake, The Cheesecake Factory (one slice)

Tiramisu, Au Bon Pain (one slice)

Click here for the answers!

Try these healthy options instead:

Melon salad. Gone are the days of melon ballers and fruit drowned in whipped cream and (shudder) mayonnaise. Just get a couple of your favorite melons, such as honeydew, cantaloupe, or watermelon, and slice them up. Arrange them artfully on a serving platter, drizzle them with a bit of honey, and toss some chopped fresh mint leaves on top. Voilà! Not only do you have a beautiful presentation, but you have a healthy choice, too.Since melons have a high water content, they are low in calories and can be eaten as much as you like. They are also a good source of vitamin C and beta-carotene. They may also help lower your risk for developing cancer and heart disease.

Grilled stone fruit. Fruit on the grill? That may sound like a bad idea, but stone fruits (like peaches, plums, apricots, and nectarines) are wonderful on the grill. Just cut each of the fruits in half, remove the pits, and skewer them with thick wooden skewers (it's best if you soak the skewers in water for a bit beforehand to prevent them from burning). Spray a grill rack with nonstick spray, and preheat the grill (to about medium-high heat). Just put the fruit on the grill (cut-side down) and grill until the fruit gets heated (about 5 minutes). Serve nice and hot off the grill, skewers or not.Generally, stone fruits are rich in iron and potassium. Peaches are low in calories and high in vitamin C. Plums have a high vitamin E content and are wonderful antioxidants. Apricots are rich in beta-carotene and help regulate blood pressure. Stone fruits also serve as gentle laxatives and help regulate your bowels.

Chocolate-covered bananas. You can make a delicious and easy version of chocolate-covered bananas at home. Just take a handful of semisweet chocolate chips (the higher the cocoa content, the healthier) and melt them in a microwave. In the meantime, get a plate or shallow bowl and slice bananas into it. Drizzle the chocolate over the bananas, and sprinkle them with some toasted almonds, if you like.Bananas are a good way of getting potassium and vitamin B6. Chocolate has antioxidant effects and may help keep your blood pressure down. Almonds can help lower cholesterol levels and are high in protein, calcium, magnesium, potassium, and vitamin E. They actually serve as an appetite suppressant, so even just eating a handful of them makes for a healthy snack.

Mixed-berry frozen treats. Get some of your favorite nonfat sorbet (raspberry and lemon are delicious options). Top it with a mix of berries, such as strawberries, blueberries, raspberries, and/or sliced strawberries. Strawberries are low in calories, are a good source of vitamin C, and help raise antioxidant levels in your system. Blackberries are an excellent way for you to get vitamin E into your diet. They help fight off infections and contain vitamin C, folate, and phenolic acids. Rich in vitamin C, iron, potassium, and folate, raspberries also have wonderful antioxidant properties. Blueberries, of course, have some of the highest antioxidant properties of any fruit. They also have wonderful anti-inflammatory, antibacterial, and antiaging properties.

Yogurt and fruit. All you need is some nonfat yogurt and a variety of fruit to make this flavorful dessert (which you can enjoy any time of day!). Layer some unsweetened yogurt in a cup (sprinkle a bit of raw sugar or honey if you want it a little sweeter) and then add some cut fruit that you like. Good candidates are pineapples, kiwi, strawberries, blueberries, raspberries, or bananas. Add another layer of yogurt and more fruit. If you want to go wild, sprinkle a bit of granola on top.We've already covered the benefits of fruit, but yogurt is an excellent source of calcium, protein, vitamin B12, and riboflavin. It's better for you than a glass of milk. We suggest nonfat yogurt because there's no need for the extra fat. For those of us who are lactose intolerant, yogurt cultures produce lactase, an enzyme that breaks down lactose.

These are just a few of the plethora of healthy options you have to satisfy your sweet tooth. You can come up with so many more; just visit your local farmers' market for ideas of your own. But get there soon—the last of the summer fruits may be leaving. However, there are so many wonderful fall vegetables to choose from, too. Happy hunting!

Low-fat pumpkin cookies
And since fall is coming, think about making cookies with some of the seasonal ingredients coming around the bend, like this recipe from the Team Beachbody™ recipe archive for low-fat pumpkin cookies:

1/2 cup plain, nonfat yogurt

1/2 tsp. vanilla extract

1/4 cup firmly packed brown sugar

1 egg

1-1/2 cups pumpkin puree

1 tsp. cinnamon

1/2 tsp. nutmeg

1/8 tsp. cloves

1/8 tsp. ginger

1 cup rolled oats

2 tsp. baking powder

1 cup whole wheat flour

1/2 cup white flour

1/2 cup raisins or dates

1/2 cup chopped walnuts

Preheat oven to 350 degrees. In a mixing bowl, blend together first five ingredients. Mix in spices, oats, and baking powder; then fold in flour, raisins or dates, and nuts. Drop cookie dough by tablespoons onto a nonstick cookie sheet, and bake for 10 to 12 minutes. Yields 2-1/2 dozen cookies.

Preparation Time: 15–20 minutes

Cooking Time: 10–12 minutes

Nutritional Information: (per serving)

Calories: 67

Protein: 2 g

Fiber: 1 g

Carbs: 12 g

Fat Total: 2 g

Saturated Fat: under 0.5 g

Six Pack Abs - All I Want for Christmas

So how do you sleep at night?

I've found that I sleep much better when I've avoided sugar. Just a thought, try it for yourself. This leads me into my latest challenge/competition event or as I like to think something to make me stick my diet not eat all of the kids halloween candy, and avoid my all time favorite pecan pie. I think that's probably the worst thing you can eat, probably not as bad as having that whole pint of Ben & Jerry's every night that I used to do. Yes, it is possible! The holidays are here! Or at least that's what I'm seeing at retail.

So here's the deal, me and my closest 30 or so online friends who I've never met face-to-face are competing to see who can have the best abs or change in abs by Christmas. We're all putting up a can of this Beachbody Recovery drink which is something like $40 to those of us who are coaches, regular members pay about 25% more. It's really on the honor system, and if all the losers actual deliver the winner can open their own outlet. But it's really not about that. It's about doing our best and being our best and all of that miltary yadayada....play a little Rocky music for me here. The holidays are tough on the diet, and anybody who says they aren't is lying or just strange; I guess if you're a loner and don't have any friends or family the holidays pretty much suck like every other day of the year. But for me, I need the motivation and compelling reason to not have that 2nd, okay, 3rd helping of plateful o'butter - usually just to be a good guest (ha).

So here's the link: Xmas 6 Pack

Please feel free to join us, or just help me by sending my competition a nice meat lover's pizza with a side of Krispy Creams.

ps. Please don't tell my wife that this is all I want - I'll still take some more workout clothes, and new pants that fit.

10 Healthy Snacks for Couch Time

By Joe Wilkes

Fall is upon us, which means that the new TV season has begun, baseball is heading into the postseason, and football is starting up. The weather's getting cooler and the couch will soon call for you to lay down in it with a warm blanket. Now keep in mind, we're not encouraging any couch potato behavior. We'd prefer that you pop in a 10-Minute Trainer® video and use the couch as a towel rack. But we're all human, and it's almost impossible to resist the siren song of a playoff game or the return of Dancing with the Stars or Grey's Anatomy. Just because you're taking a couple of hours off to flatten your gluteal muscles and sofa cushions doesn't mean you have to stuff yourself with chips and cookies or other bagged diet killers. Here are 10 tasty and healthy snacks that are great for TV downtime.

Popcorn. It's not just for the movie theater anymore. In fact, you're better off skipping it at the movie theater. A bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers. But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn't have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—offering no additional fat or salt, unless you add it later. If you're going for microwave convenience, make sure you read the label carefully. Even some of the "healthy" brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put a 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs, or a squeeze of lemon juice with some garlic powder or cayenne pepper.

Bean dip. Beans are a great source of protein and fiber and don't have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños). Add water to create your desired consistency, or you can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty tortilla chips, use baked chips or, better yet, some raw, crunchy veggies, like carrots, celery, sliced bell peppers, broccoli, or cauliflower.

Salsa. This is the perfect mix of tomatoes, onions, and peppers—all members of the top tier of Michi's Ladder. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that's the secret ingredient in most canned and jarred salsas. You're much better off making your own pico de gallo. Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, salt, and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.

Crispbread crackers. These crunchy treats (including Wasa and Rykrisp brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a "schmear" of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty treat. By being creative with some wholesome ingredients, you'll forget all about the halcyon days of eating Ritz crackers washed down with aerosol cheese right from the can (sigh).

Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don't eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don't go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks are the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat shelled pistachios so that you're forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren't too salty. Chili-lime is one of my favorite flavors.

Edamame. The Japanese have one of the healthiest diets in the world and soybeans are a great staple of that diet. Edamame, the steamed or boiled soybean pods, contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And a 1/2 cup of beans only contains 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature's perfect foods. And like pistachios, you can serve them in their shells, which slows down your face stuffing, giving you time to feel full before you've overeaten.

Mini-pizzas. Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be his or her own Mama Celeste or Chef Boy-ar-dee. Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little tomato sauce or low-sodium pizza or spaghetti sauce and a sprinkle of low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! As with the crispbread crackers, your imagination's the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni, which are often loaded with saturated fat, carcinogenic nitrates, and sodium.

Pita chips and hummus. Now you can open a Greek taverna in your living room. While some stores sell pita chips now, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt or low-fat Parmesan cheese or your favorite dried herbs. Cook in the oven or toaster oven until lightly browned and crispy and serve with your favorite hummus or dip recipe. (Read "4 Hearty and Healthy Dips" in Related Articles below for a hummus recipe and some other healthy dip ideas.)

Relish tray. Some of my favorite snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut, kimchi . . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil, to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt or mixing them on a plate with some fresh, unpickled vegetables to mitigate the salt intake.

Deviled eggs. Eggs, having once been considered a scourge of the heart-healthy diet, are now getting a better rap (read "The Good, the Bad, and the Eggly" for more on the ins and outs of eggs—see Related Articles below). What's indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites can prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese with your favorite mix of mustard, curry powder, garlic, paprika, pepper, salt, or other spices and blending or food-processing until creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be and you'll have a high-protein snack without the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.

Of course, you can enjoy even more snack food if you can work some exercise into your TV watching. During playoff season, don't just save the stretching for the seventh inning. Try some exercises like Debbie Siebers' Slim in 6® Slim and Limber throughout the game. Or if you're settling in for a night in front of the tube, make a deal with yourself—you can veg out and watch The Office and 30 Rock if you turn off ER (come on, you can catch the entire series on DVD soon enough) and do Shaun T's Hip Hop Abs® Fat Burning Cardio instead. If you watch a show like Heroes that motivates you to kick some butt, schedule some KenpoX or Turbo Jam® time immediately after the show while your adrenaline's still pumping. Or if, like me, you've become enslaved to your DVR or TiVo, use it to your advantage and do a cooldown stretch to your favorite show as a reward for a well-done workout.A high-fiber diet has been found to help prevent many different types of cancer.

Big Breakfasts for Big Results

An interesting article that I came across:

By Joe Wilkes

Breakfast. It seems like forever since we've been told it's the most important meal of the day, but a recent study shows that it's actually true and not just Mom having been a nag. Breakfast is a key component of weight management. A study presented at the recent Endocrine Society's annual meeting showed that participants who consumed large breakfasts lost almost five times as much weight as the participants who followed a traditional diet. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating?

The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body is ready to burn anything, like muscle, to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. The study also found that serotonin (the chemical responsible for controlling cravings) levels were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and the cravings for sweets begin to rise throughout the day.

Now, before you hit McDonald's for their 800-calorie Big Breakfast or, worse, their 1,150-calorie Deluxe Breakfast, or you swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind these were not the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat (sorry, no bacon or sausage), cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the sweets cravings. The other group's participants consumed 1,080 calories per day as part of a high-protein, low-carb diet. Both groups were on the diet for 8 months. The high-protein group lost an average of 9 pounds but the big-breakfast group lost an average of 40 pounds. And perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.

The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met, that there weren't empty calories consumed, as the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So, bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job is clogging your arteries.



Here are some healthy big-breakfasts, like the ones consumed by the study participants.

Chicken and the Egg
2 eggs, scrambled
2 slices whole wheat toast
1 boneless, skinless chicken breast, roasted
1 grapefruit

602 calories, 54 grams carbohydrates, 51 grams protein, 19 grams fat

Low-Fat Breakfast

1 packet instant oatmeal with 1 scoop protein powder
1 cup blueberries
3 oz. turkey breast
1 hard-boiled egg
1 oz. dark chocolate

633 calories, 66 grams carbohydrates, 48 grams protein, 12 grams fat

Two Egg Sandwiches
2 whole wheat English muffins
2 poached eggs
2 slices low-fat Swiss cheese
2 slices Canadian bacon

599 calories, 58 grams carbohydrates, 62 grams protein, 18 grams fat

Vegetarian Breakfast
1 cup cottage cheese (2% milk fat)
1 cup canned peaches in their own juice
1 slice whole wheat toast
1/2 avocado
2 vegetarian sausage links

630 calories, 61 grams carbohydrates, 48 grams protein, 22 grams fat

Pescetarian Breakfast
1 can light tuna
2 Tbsp. mayonnaise (preferably canola or olive oil based)
2 slices whole wheat toast
1 oz. dark chocolate

606 calories, 49 grams carbohydrates, 50 grams protein, 22 grams fat

The one thing that this article doesn't really mention is the effect the big breakfast has on your metabolism. I keep hearing things such as drinking a 16oz glass of ice water in the morning kick starts the metabolism for the entire day - the body has to warm the water. Personally, I know that when I work out first thing in the morning I feel like I'm in high gear all day. When I don't I'm in low gear. I would guess that the large breakfast would have the same result, plus adding some fuel to the fire. The counter point would be the need for a nap after a large lunch. I'll go with the experts, and from my own experience working out, and eating right in the morning starts my day off on the right foot.

10 Tiny Changes for Big Weight Loss

Take baby steps to eat healthier. If you "slip," get immediately back on track. Never let a vacation or a special holiday be an excuse to overdo it the entire time. Go ahead, enjoy the occasional indulgence, but keep it reasonable. Here are 10 tiny changes you can make for big weight loss.

1. Wait 2 minutes. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

2. W.I.W.M. When you really crave something unhealthy, answer this question: "What do I Want More," that piece of chocolate cake, or a body I feel proud of? And on rare occasions, it's okay to pick the chocolate cake!

3. No one's perfect. Don't allow one bad choice to result in bingeing the rest of the day, or falling back into old habits.

4. Focus. Make eating purposeful, not something mindless to do while watching TV, driving, or sitting in front of the computer. Whenever you put food in your mouth, try to engage all of the senses in the pleasure of nourishing your body.

5. Don't skip breakfast. Start eating a filling breakfast, but one that's lower in fat. It will help you eat fewer total calories throughout the day.

6. Veggies. Most of your plate should have veggies and/or fruit on it at both lunch and dinner.

7. See what you eat. Eat your food off of a plate instead of straight out of a jar, bag, or box.

8. Don't buy it. Stop buying the food you snack on all day. Just eliminate the temptation.

9. Eat more fruit. A person who gets enough fruit in their diet doesn't have a raging sweet tooth.

10. Watch what you drink. Cut back on or cut out high-calorie drinks like soda, sweet tea, lemonade, and especially alcohol. People have lost weight by just making this one change.

Let's Do That Again!

Hi all! Just finishing up my second 90 day round of P90X! Still pushing play everyday, still eating right for the most part, and still sweating. I've made that mental leap that is so difficult at first. My reasons for not exercising where the usual, all circulating around just not enough time in the day. I've gotten past that and put my priorities in place. Its also amazing how much more time I have now that I'm jumping out of bed early in the morning, eating six meals a day, and continuing to do everything that I did in the past, plus maybe a bit more. Quitting smoking probably added in the most time to my day, as well as my life.

I dropped down to a low of 190 lbs during this phase, 35lbs from where I started at the beginning of February, believe it or not, I thought I was too skinny. Fortunately, the dairy down the street has the world's best ice cream, and just as fortunately, they are only open in the summer. I'm now maintaining my ideal weight range of 195-200lbs. When I hit 200lbs, I buy the kids Italian ice to eat at home, when I hit 195 lbs its off to the dairy we go. Otherwise, I maintain my normal balanced diet with one cheat day per week. I'm not a big advocate of scale watching, especially for those early into any exercise program, but after 6 months, my system is pretty stable. I do watch the fat caliper for the most part, and sticking in the 9-11% range is where I look and feel the best.

This week is another recovery week for me, which means no weights, and lots of stretching. I had gone from 8 pull ups per hour to 200 pull ups per hour, and 3 pull ups in one set to 28 pull ups in one set. But now, I'm suffering from a nasty case of tendinitis for almost 4 weeks. I keep thinking it is gone, and then a s soon as I push it starts me back at day one, so a two weeks away from pull ups and curls should do the elbow some good. After this extended recovery period, I am going on to the the X+, and instead of the classic, my wife and I are going for the lean routine. At my age, there really isn't any need for me to keep adding muscle, unless I just want to keep buying clothes, so lean it is to help our fitness levels even further.

Wish us luck!

I really haven't mentioned much about my wife Melissa's progress. She's a bit shy when it comes to posting her photos or results, so we'll just say that she is definitely in the best shape of her life and her photos really prove the effort. Her results on the scale are like most women's in the first 90 days, disappointing. But she has dropped nearly 10% body fat and it shows!

Lastly, I am loving being a Beach Body coach! Sure the discount and commission are nice and help to make this program free, and now even profitable, but the biggest thing for me is the motivation that I get by helping others. I think it has helped me get past that thought this is a 90 day program and it is truly a life long routine. I love it!

How Do I Keep Going?

Thought I'd open this week with this article by Tony Horton:


Here's a question people ask me: "I'm finding that my exercise routine is very intense and I'm seeing the benefits on day 1, so what can I do to stay motivated and keep going?"
Most folks struggle with motivation every day. I'm one of them. Motivation can be broken down into a few subcategories. My fifth Law of Health and Fitness is "Loving It." Progress and motivation are possible if you look forward to your workouts. They have to be challenging and interesting to you. If you despise them before you start them, you're not going to survive them for very long. If your reasons why are meaningful to you, then staying motivated is easier. I'm always promoting health, fitness, quality of life, and feeling good as reasons to get and stay motivated. Not to say that a person's goal to lose weight or fit into smaller clothes isn't motivating—it's just that when these goals are obtained then new ones need to come into play.


When the numbers on your scale and measuring tape are low enough to make you happy then it's important to start to explore some new numbers. I'm talking about numbers that relate to ability, improvement, and achievement. Your physical appearance will improve at a more rapid rate if you can start to exercise with your focus on power, speed, and strength. This mind set applies to both men and women. This means that your motivation comes from your desire to "Bring It" during exercise at home and out in the world. Let your P90X® or Power 90® workouts trigger something new and bigger than anything you've done before. For me it's skiing and gymnastics. For you it could be anything that pushes you beyond the confines of repeating the same workouts the same way, day after day.

Kind of sums up where I am presently....except for of course the gymnastics part. If it wasn't for being a coach not sure I would be doing as well as I am. The peak performance on the hockey rink is there, guys my age and younger wish they had my speed, energy, and stamina. Still pushing play to do the same routine daily does get tiring when you've reached your goals. I still ove the workouts, and I jump out of bed to do them everyday, but sometimes I feel like I'm just going thru the motions.



I need a new goal - so please comment if you have an idea. I have 7 weeks left in Round 2, then I plan on going to the P90X+ routines that are sitting on my desk - need to stick with P90X for the time being to help my wife get through her first round - she is doing great and I'm really proud of her, so it has helped me. I really just need a good reason to push myself more within the current routine.

Goal Setting and Competition

Continuing on with my motivation seeking quest, last week I discussed Becoming a Role Model and how it is has helped me. Now I'd like to discuss goals and competition. Each of us has different drivers, usually we're pretty close to the same. Some people will try to win at any costs, while others will give up if they feel they don't have a chance, and most of us lie somewhere in between. The same thing can be said for goals, if they are set higher than you believe you can reach, you may be the type of person who doesn't try at all.



Fortunately, as far as getting fit is concerned, you can set your own goals. Notice, I said getting fit, I'm really trying to remove "weight loss" from my vocabulary - its really immaterial, if you lose 10-15% body fat, but your weight remains the same then it is a huge win; however, we have been so programmed to think in terms of the results on the scale that we are disappointed. I know, weight loss is a huge business and we have a lot of marketing to overcome. But, if you reach your goal of becoming skinny fat and stop dieting, research proves you are just going to become fatter than you were before you started dieting - the yo yo affect. So for this discussion at least, I am focusing on "getting fit".



As a coach, I like to help people experience the feeling of winning a few before stretching them past a point that they believe is attainable. Logging each workout's results is a great way of doing this - How many push ups/pull ups/sit ups did you do last week? Let's beat that number by 1 or by 2 or by 10. Weekly progress builds confidence and helps overcome the frustration which leads to the end of the fitness quest. Many of us expect to see 90 day results in one week, we feel sore, so this must be working. It didn't take one week to get we were/are in the first place. Goal setting needs to be viewed in the long term as well. Where do you want to be at the end of the program? I had a goal of getting below 10% by the end of the program. This was by definition a great goal - it was an actual measurable number, it was attainable, and it had a set deadline. Try to make one for yourself. I strongly urge against weight loss goals, only because it can fluctuate with so many variables - water weight, etc. Fat % is great, but instead it could just be inches off the waist. Incidentally, I did miss my P90X round one goal by one week, yes, I had a really great excuse Disaster Relief, but still I know I could have done better.



My current goal is to do 160 pull ups in my Friday Legs/Back routine by the end of this round of P90X. A good goal - attainable, measurable, and time constrained. However, it may be light and therefore may not push me - after week 2 of 12, I'm already at 146 pull ups. I'm at that point where I need a new long term goal - I'm starting to consider something like "Be at this % body fat on my 44th birthday in November". I'm not sure though, how motivating a maintenance goal will be for me, but I have realized that deep down I am starting to struggle with the future of my fitness. I came to this realization last night while shopping for new shorts - the old 36" to 38" shorts that I was wearing last summer won't work. I went to the dressing room with a pair of 32's just for fun, figuring okay these won't even be close to buttoning. I'm wearing them now, however, they are really too big!! I settled for a long term result that I thought I could maintain. Yes, I'm a little upset with my lack of confidence. I fit into 30's, so why shouldn't I be wearing those today? The answer is that I should be, but I'm starting to doubt my motivation; hence, this blog.



Competition is what I really need. I happen to be one of those people that has to win. In round 1, I had a great competition going with fellow first timers, I don't have that group at the moment. Beachbody has a great competition going all the time, but I haven't bought into it yet for some reason. If I felt I could win it, I would! But I still don't understand it enough. So that is where I'm going to force myself to go next, and to do so, I need to, like a goal, have a finish line and a timeline, as well as believe it is attainable.



So what is your motivation - are you self-driven, do you need somebody pushing you, or like me, do you need to win or need to push others?

Become a Role Model!

Debbie Siebers - "Stuck in a rut? Why not try being a role model for someone else? Sometimes putting yourself into this position is just what you need to kick-start your own motivation. It is amazing how much you affect everyone around you in such a positive way when you're making changes, especially to your health and the way you look. Taking the responsibility to help someone else—because you know you will—will also inspire you to do your best. The realization that you can motivate and inspire others is powerful medicine. Use it! You'll make the world around you a better place."

For me this has been great advice! I'm all about accountability, as this blog proves ( do any of us want people to see us at our worst?). I think it would be hard to take fitness advice from somebody that looked like me back in January 2008. Since I became a coach last month, I have really turned it up a notch. It has helped me get past that 60 day point in my first 90 days when I was knocking at the door of my goals and losing my motivation and intensity.

Now, in round two, I have really moved into another level of "bringing it". My intensity in each workout is at its peak and I owe it all to being a role model for others. I truly am struggling at the moment to find a personal goal - I've passed my intial goal of dropping below 10% body fat by dropping thirty pounds - it did take me 13 weeks, but that week in Kansas for Disaster Relief living on chicken fried steak was a forgiveable setback. Now with my wife going through round one, as I go through round two, I really can't let up. I'm sure that wouldn't help her. As a side benefit, I now also have enough clients under me that the entire program, including my recovery drink, supplements, and protein bars are free.....there goes the tax write-off!

Currently, I'm setting a goal of twenty pull ups in each set. On my legs/back workout there are eight sets of pull ups. I'm currently at one hundred and twenty for the workout, pretty good, considering in week one, I was able to eight. My first set is also a very strong twenty-four pull ups, much better than the twelve I had to do for Marines twenty-five years ago.

If you would like to be a role model for somebody else, please take a look at my links over on the right. Here's the one to get you started: Become a Coach or if you'd like even more information: http://startafitnessbusiness.com/jeff/

Nutritional Headlines

Extra! Extra! Health News You Can Use!
By Steve Edwards

Chances are that anyone reading this is interested in making healthier choices in their daily life. This means that you probably peruse the daily news headlines looking for health information that can improve your lifestyle. And you'll find it. Well, you'll find the headlines. Whether or not the information will do you any good is another matter entirely. Learning to read health articles is a lot like learning to read food labels. It's all written to sound appealing, but you need to learn how to get past the headlines and into the fine print. Here are a few of the latest health headlines and how they may, or may not, have an effect on your life.

Tea strengthens older women's hips
A new study, published in the American Journal of Clinical Nutrition, involved 1,500 elderly Australian women (70 to 85 years old) who participated in a five-year trial testing the effect of calcium supplementation on osteoporotic hip fractures. Information on tea consumption "was collected at the beginning of the study for 275 participants," and "all participants filled out a beverage consumption questionnaire at the end of the trial." By the end of the study, bone mineral density at the hip was 2.8 percent greater in tea drinkers than in non-tea drinkers.
V.M. Hegarty; H.M. May; and K.T. Khaw. "Tea drinking and bone mineral density in older women." American Journal of Clinical Nutrition, Vol. 71, No. 4, 1003–1007.

What it really means. The scientific community was quick to point out that this study was inconclusive but that it was conducted on a large scale with a broad platform and deserved to get some attention. The benefits of tea have been getting a lot of play over the last decade and this certainly diminishes none of what we've been hearing. Tea's components, particularly its antioxidant flavonoids, are thought to benefit us in myriad ways. Since the only potential downside to tea drinking is a small amount of caffeine (and stuff that you might add to it), it's pretty safe to assume that adding tea to your diet could be a good thing.

Tea is more hydrating than water
From the European Journal of Clinical Nutrition comes information that dispels the common belief that tea dehydrates you. Public health nutritionist Dr. Carrie Ruxton and colleagues at Kings College London looked at published studies on the health effects of tea consumption. "Studies on caffeine have found [that] very high doses dehydrate and everyone assumes that caffeine-containing beverages dehydrate," said Ruxton. "But even if you had a really, really strong cup of tea or coffee, which is quite hard to make, you would still have a net gain of fluid."
E.J. Gardner; C.H.S. Ruxton; and A.R. Leeds. "Black tea – helpful or harmful? A review of the evidence." European Journal of Clinical Nutrition (2007), 61, 3–18. doi:10.1038/sj.ejcn.1602489.

What it really means. I added this one next because it's always a good idea to get more information than to believe one study. This one, though academic, was funded by The English Tea Council. The authors stressed that the work was independent, but the results should still be viewed with some skepticism. Regardless of whether or not the whole dehydrating issue was true, a close look at the work reveals that "experts believe flavonoids are the key ingredient in tea that promote health." Ah, those again. Tip of the week: drink tea.

Convenience foods are not really convenient
The British Food Journal published the "first academic study" tracking the dinner routines of American families and found out that "convenience foods" didn't save you much time in the kitchen.

Of the 64 weeknight dinners observed, "70 percent were home-cooked, meaning they were prepared at home, but virtually all of them included some form of packaged convenience food, such as stir-fry mixes, pre-made chicken dishes, frozen vegetables, and canned soup, for example." Despite these conveniences, dinner wasn't prepared much faster. The preparation time difference between meals involving more than 50 percent convenience foods and those with limited use of such items (between 20 to 50 percent) was negligible. Meals still took an average of 52 minutes to prepare.
M.E. Beck. "Dinner preparation in the modern United States." British Food Journal, July 2007, 109(7): 531–547.

What it really means. Unfortunately, the study is far too myopic to be of much use. It doesn't appear to reflect the way most of us use convenience foods. When I make a convenient meal, it's generally tossed into the microwave and done in five minutes. The upside to this study is that those who prepare real meals don't need to use cheaply-produced store-bought sauces and mixes—and this is great. It's just not what most of us think defines convenience.

Refined sugar is more addictive than cocaine
James Cook University and other research found that sugar was far more addictive than cocaine. Studies showed that 94 percent of rats that were allowed to choose mutually exclusively between sugar water and cocaine chose sugar. Even rats that were addicted to cocaine quickly switched their preference to sugar, once it was offered as a choice. The rats were also more willing to work for sugar than for cocaine. There was speculation that "the sweet receptors (two protein receptors located on the tongue), which evolved in ancestral times when the diet was very low in sugar, have not adapted to modern times' high-sugar consumption. Therefore, the abnormally high stimulation of these receptors by our sugar-rich diets generates excessive reward signals in the brain, which have the potential to override normal self-control mechanisms, and thus lead to addiction."
M. Lenoir; F. Serre; L. Cantin; and S.H. Ahmed (2007). "Intense Sweetness Surpasses Cocaine Reward." PLoS ONE 2(8): e698. doi:10.1371/journal.pone.0000698.

What it really means. The study is really fascinating. Though we don't really need a study to inform us that sugar is highly addictive. A peak at society—or the Beachbody Message Boards—can tell you that. The truly interesting thing here is the findings of "excessive reward signals in the brain," which might explain exactly why artificial sweeteners are being linked more and more with obesity.

Diet soda is dangerous
A study of about 6,000 middle-aged men and women, who were observed over four years, at the Boston University School of Medicine showed that those who drank one or more soft drinks a day had a 31 percent greater risk of becoming obese. They had a 30 percent increased risk of developing a larger waist circumference, "which has been shown to predict heart disease risk better than weight alone"; a 25 percent increased risk of developing high blood triglycerides as well as high blood sugar; and a 32 percent higher risk of having low high-density lipoprotein or "good" cholesterol levels. The researchers then analyzed a smaller sample of participants on whom data on regular and diet soft drink consumption was available. Those who drank one or more diet or regular sodas per day had a 50 to 60 percent increased risk of developing metabolic syndrome, a syndrome marked by the presence of usually three or more of a group of factors, such as high blood pressure, abdominal obesity, high triglyceride levels, low HDL levels, and insulin resistance, that are linked to the increased risk of cardiovascular disease and type 2 diabetes.
R.S. Vasan, MD, professor of medicine, Boston University School of Medicine. R. Dhingra. Circulation, July 31, 2007: vol 116: pp 1–9.

What it really means. That diet soda is going to the mat. While it's still a relatively small-scale study (since diet soda is consumed by billions), it's plenty large enough to loft some serious bombs into the "zero calories is all you need to know" theory of fake-sugar marketing. It also adds credence to the sugar addiction study above. There is no good reason why anyone should drink diet soda anymore. It doesn't taste as good as regular soda, has no nutritional value, has at least some health risk, and probably even makes you fat.

Vitamin K helps reduce varicose veins
Varicosis, also known as varicose veins, may be attributable to a lack of vitamin K, according to a new study in the Journal of Vascular Research. Inadequate levels of vitamin K may reduce the activity of the matrix GLA protein (MGP), which in turn has been identified as a key player in the development of varicosis. Since vitamin K is required to activate MGP, it is believed that adequate dietary intake of vitamin K is a prerequisite for the prevention of varicose veins.
C. Cario-Toumaniantz; C. Boularan; L.J. Schurgers; M.F. Heymann; M. Le Cunff; J. Léger; G. Loirand; and P. Pacaud. "Identification of Differentially Expressed Genes in Human Varicose Veins: Involvement of Matrix Gla Protein in Extracellular Matrix Remodeling." Journal of Vascular Research, July 20, 2007, 44(6):444–459.

What it really means. This is one of those "why not" studies, meaning that there's no reason not to try the solution, just in case it works. Vitamin K is found in green leafy vegetables, some meats, and fermented food products. Since most of us could use more green veggies and naturally fermented items in our diet anyway, it's a win-win situation.

Drugs' side effects are worse than the conditions that they're treating
A 2005 study published in the Archives of Neurology found that dozens of patients using Mirapex or similar drugs developed serious gambling addictions. Hundreds of people have reportedly contacted lawyers about joining class-action lawsuits that allege Mirapex and Requip caused unusual side effects such as compulsive gambling, shopping, painting, and eating.
Pharmaceutical company GlaxoSmithKline has updated the package insert for its restless legs syndrome (RLS) drug Requip. According to the new insert, Requip may cause "pathological gambling" and "increased libido including hypersexuality." These side effects are reportedly a drug-class-wide thing, which impacts all the drugs belonging to the non-ergoline dopamine agonist class of drugs. Specifically, the insert reads: "Impulse control symptoms, including compulsive behaviors such as pathological gambling and hypersexuality, have been reported in patients treated with dopaminergic agents."
Another RLS drug, Mirapex (which is also used to treat Parkinson's disease), has reportedly caused similar symptoms. The Mirapex package insert reads: "Patients taking certain medicines to treat Parkinson's disease or RLS, including Mirapex . . . have reported problems with gambling, compulsive eating, and increased sex drive."
M.L. Dodd, MD; K.J.K., MD; J.H.B., MD; Y.E.G., MD; K.A.J., MST, MD; and J.E.A., PhD, MD. Arch Neurol. 2005, 62:1377–1381.

What it really means. Do some homework before taking your meds. This is in no way an isolated incident. Why do you think all of those pharmaceutical ads have to list a string of possible side-effects that generally take longer to recite than the rest of the commercial? What really gets me is that many of these conditions that drugs are treating are minor and could be remedied by living a healthier lifestyle.

Non-drug intervention works better than drugs for ADHD in children
A five-year study of 135 preschool students with symptoms of attention deficit hyperactivity disorder (ADHD) found that non-medicinal interventions work effectively to prevent the related behavioral and academic problems in infants. "While medications for ADHD may treat the symptoms," said George DuPaul, professor of school psychology at Lehigh Valley Hospital in Allentown, Pa. and lead author of the study in School Psychology Review, "they do not improve the children's academic and social skills the way behavioral interventions may."
The study evaluated early intervention techniques and their ability to decrease aggressiveness and behavior problems while improving academic and social skills in children aged three to five. The interventions, which included individualized programs that emphasized positive support to reinforce behavior at home and school, were highly effective. Specifically, children who received the intervention techniques had:
A 17 percent decrease in aggression and a 21 percent improvement in social skills at home
A 28 percent improvement in both categories at school
Improvements in early literacy skills of up to three times over their baseline status
ADHD, which affects about 7 percent of school-aged children, makes it difficult for children to pay attention and control their behavior. Up to 40 percent of toddlers with ADHD symptoms are suspended from preschool, and 16 percent are actually expelled.
A.K. Jitendra; G.J. DuPaul; R.J. Volpe; K.E. Tresco; R.E. Vile Junod; J.G. Lutz; K.S. Cleary; L.M. Flammer-Rivera; and M.C. Manella. "Consultation-Based Academic Intervention for Children with Attention Deficit Hyperactivity Disorder: School Functioning Outcomes." School Psychology Review, August 2007, Vol. 36, #2.

What it really means. While the research is inconclusive, it makes a lot of sense. Our "take a pill and get better" reaction to behavior issues doesn't seem to be working, which is becoming clearer as the U.S. continues to slide down the scale in terms of world scholastic achievement. It's promising research, however, and will hopefully lead to us having more accountability about our lifestyles. After all, getting proactive is the Beachbody®/Million Dollar Body™ way. We know it works, and it stands to reason that it will work for kids, too.

Obese children benefit from peer support
The Journal of the American Medical Association took a first look at whether heavy kids benefited from being encouraged to play with more physically active peers. A team led by researchers at Washington University School of Medicine in St. Louis found that obese children who lost weight kept it off if they were in a maintenance program. The research, involving 150 overweight 7- to 12-year-olds, is one of the first large-scale studies to evaluate the long-term effects of weight loss maintenance strategies in children. The kids initially lost weight on the same program, and then were split into groups—some with support, others left to their own devices. The longer the kids remained in the active support network, the longer they tended to keep their weight off.
D.E. Wilfley; R.I. Stein; B.E. Saelens; D.S. Mockus; G.E. Matt; H.A. Hayden-Wade; R.R. Welch; K.B. Schechtman; P.A. Thompson; and L.H. Epstein. "Efficacy of Maintenance Treatment Approaches for Childhood Overweight: A Randomized Controlled Trial." JAMA, October 10, 2007, 298: 1661–1673.

What it really means. That you should let your kids exercise with you and don't be afraid to let them eat healthy also!

9 Ways to Eat Healthily (and Cheaply)

By Joe Wilkes

By now, most of us know what we should be eating—fruits, vegetables, whole grains, lean meats, and fish, among other foods. But anyone heading off to the supermarket with a shopping list of the best recommendations for a healthy diet is in for a bit of sticker shock. Over a two-year period, a recent University of Washington study tracked the costs of "nutrient-dense" foods (foods high in vitamins and minerals and low in calories) and "energy-dense" foods (foods high in calories and low in vitamins and minerals—aka junk).* The nutrient-dense foods rose in cost by almost 20 percent while the cost of junk food declined. The study found that getting your average day's worth of 2,000 calories from the junk side cost $3.52 while getting your 2,000-calories worth from nutrient-dense cuisine would cost $36.32. Since the average American spends about $7.00 a day on food, you can see where the rise in obesity might come from.

Other studies have shown similar findings. While the income percentage that Americans spend on food has decreased dramatically over the last few years, the obesity rate has risen even more dramatically, as has the incidence of type 2 diabetes, an obesity-related disease. And the obesity rate has grown the most in the most impoverished sectors of society, further emphasizing the connection between the rising costs of nutrient-dense foods, declining junk food costs, and rising obesity rates. If you've priced out what a nice piece of Chilean sea bass with a side of asparagus costs compared to the latest offering from your local fast food joint's dollar menu, it's easy to be tempted to go to the dark side—especially if your budget is shrinking more than your waistline.

It is possible, however, to eat healthily and still have some money left over. Even on the tightest budget, you can do a little legwork and research to make the most nutritious choices for you and your family. And even if you're fortunate enough to have the cash to eat whatever you want, whenever you want, as my grandfather would say, "There's no point putting your paycheck through your stomach." (And he lived to be almost 100 . . . but that was before the advent of dollar menus.) Here are nine tips for getting the most nutritional bang for your buck.

1. 'Tis the season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the rich flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise, so you can plan your menu accordingly.

2. The big freeze. Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add that to any time spent lingering on supermarket shelves and then your fridge's crisper drawer, and suddenly, fresh doesn't seem so fresh anymore. And for many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in many canned goods or frozen veggies that contain high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.

3. Shop around. Smokey Robinson was right. It does pay to shop around. Check out those supermarket circulars that are stuffed into your mailbox every week. Each week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. They'll usually be items that are in season as well, since they're cheaper for the store to buy anyway. Also, signing up for their club or rewards cards can help save you money, too. It's better to monitor sales and promotions rather than clipping coupons, as coupons are generally for processed, less healthy foods. Although, you can sometimes find good coupons for canned and frozen produce.

4. Get to know your grocer. And your butcher, your produce manager, etc. Find out what day produce is delivered to the store so you get maximum freshness for your dollar. Find out from the butcher when meat goes into the half-off section as its expiration date approaches. The meat isn't spoiled yet, and if you cook or freeze it that day or the next, it's no different from buying full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference. Also, many butchers will custom-grind for you without charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.

5. Think outside the big box. Instead of always going to the big-box supermarket chains, investigate if there are farmers' markets or food co-ops in your area. The food will be fresher, cheaper, and hopefully, not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money and support your local community at the same time. You can get organic produce for the same price or cheaper than traditionally grown produce this way as well. It's also worth checking out what your state defines as organic. Organic food is great, but if you're trying to save money, traditionally grown food isn't any less nutritious than organic; it just may require a little more scrubbing.

6. Start your own farm. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods. And if you're an apartment dweller like me, you can get a lot out of a container garden. I have big pots on my balcony that keep me in tomatoes, peppers, and fresh herbs all summer long. And if you don't have a balcony, you can grow small pots of herbs in your kitchen—decorative, tasty, and economical!

7. Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in your area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. One of the areas where my budget always falls apart is not having the ingredients that I'll need or a plan for dinner; I end up grabbing takeout or having food delivered—both unhealthy and expensive. Just by planning ahead and not wasting money on unplanned restaurant meals, you'll find that you have a lot more money to spend at the grocery store so you won't have to cut as many corners for the meals you prepare.

8. Tap into tap water. Not your wallet. If you're going to spend money on your beverages, invest in a decent water filter to improve the taste of your tap water. As we've discussed in other articles, tap water is subject to a lot more regulations than bottled water, which is good for you, and it's not shipped in from Fiji or Norway, which is good for the environment. And it's practically free! It's a lot better for your waistline and your wallet than multiple trips to the soda machine.

9. Take your vitamins. Here's the easiest, most economical way to ensure that you always get a base level of proper nutrition. Taking a good multivitamin and fish oil supplement will help you get the benefits of a diet that would otherwise cost a whole lot more to get you the same nutrients you'd get from food sources—and fish oil supplements are especially good for those who don't care for fish.

Getting Started With P90X

Bookmark This Page!

This will be an incredible asset to you during your P90X journey. It will be continuously updated with new information as it becomes available.

Do you have friends or family that will be starting P90X, be sure to give them a link to this page!
Be sure to write down my email address: jeff@bazookajeff.com . When you have questions, I'll give you answers. I'm only an email away throughout your p90x journey.

So you've either recently started P90X, or you've ordered the program and waiting for it to arrive. You've seen the infomercials on TV and are totally "JACKED UP" about the possibilities. You're anxious, but excited at the same time. Believe me, I know how you feel. I was in your shoes in January 2008. I had no idea that P90X was about to dramatically change my life forever!

When I started P90X, I had no idea where to go, I found the forums and found a great coach to guide me on my way. I learned about what worked and didn't work for me from trial and error. The guides are great, but each of us is different, so there may be some slight adjustment from the guide, a few calories up or down. My goal is to help you shorten the learning curve and obtain results with this program that exceed your own goals such as mine were.

So Who am I?

Ok, a little about me. My name is Jeff and I'm an Independent Team Beachbody Fitness Coach. Team Beachbody is a branch of Beachbody, the company that produced P90X. It was created to give people a network of support for all of the Beachbody. Beachbody has quite a line of workouts, supplements, and equipment. You've probably seen their infomercials all over TV: P90X, Hip Hop Abs, Yoga Booty Ballet, Turbo Jam, Power 90, Slim In 6, etc. Because of my 'extreme' results with P90X, I decided to become an Independent Team Beachbody Coach and share my success with others.

Now, let's get started!...
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If you'd like to take advantage of my FREE personal coaching, use this link to sign up for a free account at Team Beachbody. The link is coded with my coach ID and Team Beachbody will immediately assign me as your coach. You'll be listed in my coach's dashboard as a client. Again, this costs you nothing except about 20 seconds. Be sure to make note of your username and password. Besides my coaching, you'll also receive free access to Team Beachbody's online gym (WOWY) and be able to win up to $1,000 each day just for working out, plus you can login and shop for official Beachbody products from the Team Beachbody store.



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"What Do I Need To Do This Right?":

1) P90X Extreme Training System
The first thing you'll need is the P90X 12 DVD workout program. You can purchase it in the Team Beachbody store by clicking here. It will be listed under "video". When shopping the Team Beachbody store, be sure to login with the Beachbody username and password you registered with just now.

2) A Place To Do Pull Ups
Beachbody has a pull up/chin up bar designed especially for the P90X program. It mounts to any standard size interior doorway. I believe it's approximately $49 plus shipping. It's really nice and a good deal for the money. You can check it out in the Team Beachbody store by clicking here. When shopping the Team Beachbody store, be sure to login with the Team Beachbody username and password you just registered with.

3) A Good Yoga Mat
I can't stress enough how important a good yoga mat is. You'll be using this for yoga, "Ab Ripper X", and some of the other workouts. A poor mat can leave your tailbone exposed to a hard floor. Just a tip from past experience, doing situps naked on the bath mat can leave a bad rug burn, but that was another program as well as the end of it. Check out the Manduka Mat that Team Beachbody carries. You can see it in the Team Beachbody by clicking here. It will be listed under "accessories". When shopping the Team Beachbody store, be sure to login with the Beachbody username and password you registered with earlier.
This mat is also made to take the pounding from the Plyometrics workout. Plus, if your like me, its better than doing an exercise in dog hair.

4)Dumbells and/or Resistance Bands
People ask me all of the time, which is better, dumbbells or resistance bands. I tell them both. Each has advantages.

Bowflex Selecttechs . These dumbbells are selectable/interchangeable. You can turn a dial and instantly be lifting a different amount of weight. These dumbbells are the ones recommended and approved by Beachbody. They are also the dumbbells used in the latest P90X+ workout videos. Standard hexagonal dumbbells will also work, but if like me you add a pair 5 pounds at a time, they can get expensive as well as eat up a lot of room.

Resistance bands can be used throughout P90X in place of the dumbbells. In fact, one of Tony's "kids" (as he calls them...his workout buddies in the P90X workouts) will be demonstrating the exercise using a band. Beachbody carries "B Lines" resistance bands. I use them when I travel and like them a lot. You can also work in and out of exercises using both dumbbells and bands. The Bicep workout is a good example. Most of the exercises are 'repeats'. This means you'll do 3 or 4 sets and then come back and repeat the sequence again. You can do the first set with dumbbells and then use the bands on the second round. In bicep curls, one thing I like about the dumbbells is that you can really turn the wrists inwards and SQUEEZE the muscle. It's hard to turn the wrists using bands.

You can check out the B-Lines resistance bands in the Team Beachbody store by clicking here.
They will be listed under "accessories". When shopping the Team Beachbody store, be sure to login with the username and password you registered with earlier.

5)Heart Rate Monitor
Beachbody recommends that you use a heart rate monitor to gauge your intensity and progress during workouts. Personally, I've never used one. They have a nice monitor made by Reebok in the Team Beachbody store.
6)Yoga Blocks
These are also recommended by Beachbody to use during Yoga. The blocks offer added support to assist with balance while holding certain poses. The Team Beachbody store carries them.
7)Body Fat Tester
This will give you an accurate reading on your body fat throughout the program. These are available in the Team Beachbody store. I tell everyone to "lock up the scale" for the first 30 days. You're going to want to know your progress, and fat calipers are the answer. Your body will gain water and weight due to the lifting, before it starts shedding pounds, so the scale will be misleading.
8)Push Up Stands
I love push up stands. After having 3 surgeries on my wrist for torn ligaments, I couldn't do regular pushups without pain. The stands take all of the pressure off of my wrists.
Try "Tony's Powerstands". The Team Beachbody store carries them.

Supplements I Recommend:

1)Beachbody Peak Recovery Formula: Very Important! Don't Miss!
I'm yet to find another product on the market comparable to the Beachbody Peak Recovery Formula. We know from extensive scientific research that there is an approximate 60 minute window of opportunity following exercise when muscle cells are primed to repair, rebuild, and adapt from a hard workout. The P90X recovery drink was designed to provide the precise nutrients you'll need to achieve maximum results from your p90X workout. Proper post workout nutrition is a KEY FACTOR in your success with P90X! Folks, these workouts are WAY too hard to be skipping here!

I'm yet to find another product on the market that is better suited to provide maximum glycogen replenishment and muscle re-synthesis. And this stuff tastes unbelievably good!
Ingredients include protein, creatine, L-Glutamine, and L-Argenine. Ladies, don't worry about the creatine making you "bulky' either. It's only about 500 mg...about 10% of a normal serving of creatine. It's there to enhance performance without adding bulk.

I know some people who are trying to mix up their own concoctions using whey protein powder, Gatorade, creatine, L-Glutamine, etc. Well, #1...these concoctions PROBABLY don't taste that great. #2, they probably take a little time to mix up. #3.. Why try to re-invent the wheel? We're talking $39.95 for a month's supply. When you add up the prices of ingredients for the homemade drinks, the Beachbody Peak Recovery Formula really is a no brainer. I love it. I could drink it all day out of a barrel if I could! I've tried two other brands, Accelerade and Endurox, and the taste alone has made my switch to Beachbody's a no brainer.

You will find the Peak Recovery Formula in the Team Beachbody store by clicking here. Click on the "Nutrition tab". When shopping the store, be sure to login with the username and password you registered with earlier.

2) P90X Peak Health Formula Vitamins: Very Important!
These vitamins are pretty incredible. You take 6 "easy to swallow" pills each day. It's a high potency multivitamin + so much more. It has immune support, energy support, cardiovascular support, memory and nerve support, anti-aging support, anti-stress support, & support for skin, hair, and nails.
I know others that have taken these performance vitamins since day 1 of p90X. They have made a world of difference in their days. Prior to P90x, they had this period between 5 to 6pm that they would get tired and feel as though they needed a nap. Since switching from a regular multivitamin to this mega-pack...they’ve yet to feel that late afternoon "lag". They’re energized daily. this allows them to plow right through the workouts! I started taking them about 60 days into the program, now my wife is doing the same.
You will find the Peak Recovery Formula in the Team Beachbody store by clicking here. Click on the "Nutrition tab". When shopping the store, be sure to login with the username and password you registered with earlier.

3) Whey Protein Powder: Very Important!
P90X demands A LOT from your body. You have to fuel it with enough protein. Protein is a key component in your first 30 days of p90X. Protein is harder for the body to break down. As your body is working harder to break the protein down, it has to burn more calories. There's a novel idea...Have the body burn calories while you're doing nothing! Brilliant!
One of the cleanest and best sources of protein is Whey Protein Powder. I'm told Beachbody sells a great tasting chocolate and vanilla flavor. I recommend Vanilla in whatever brand you chose. It goes great with frozen fruit and milk for a smoothie - replacing that ice cream fix for me. You will find the Beachbody Whey Protein Powder in the Team Beachbody store by clicking here. Click on the "Nutrition tab". When shopping the store, be sure to login with the username and password you registered with earlier.

4)P90X Peak Performance Protein Bars
The P90X Nutrition Guide calls for performance bars during your first 60 of the 90 days. They are phased out in the last 30 days. The main thing with an energy protein bar is to find something you like. I love the "Mocha" bars that Beachbody has. When I first started P90X, my bars hadn't come in yet. I went to the grocery store and picked up some inexpensive ones that I could choke down. Some of them are pretty bad, and watch out for the palm oil. I was pleasantly surprised when I tried the mocha bars. They tasted great and I actually looked forward to them each day. I've also used Clif Builder's Bars, not the energy bars which are loaded with carbs.
You will find the Peak Performance Protein Bars in the Team Beachbody store by clicking here. Click on the "Nutrition tab". When shopping the store, be sure to login with the username and password you registered with earlier.

Other Supplements
I've also used fish oil and glucosamine with P90X for my joint pain, but that has been it for me. Other highly praised supplements include their Activit Fat Burning/Toning Formulas, Meal Replacement Shakes, and Slimming Formula. I know others that use and love all of these. Shop the store and see if these may be for you. You will find all of these in the Team Beachbody store.

What To Expect During Your 90 Days
DAY 1 - 30 (PHASE 1 - APPROXIMATELY)
1.) This is the adjustment period. Your body is getting into the schedule and tempo of your workouts. It is adjusting to your new nutrition habits. Expect some differences, perhaps not the drastic visual differences you crave, but your clothes, and maybe even your skin, will become baggier.2.) Stay the course during this period. I have had a lot of people say to me "Something is not right, I'm not getting as lean as I should be." This is normal; during Phase 1 you are priming the body and stoking your metabolic fire. Remember, your body will not 'spot reduce fat'. Your body will take body fat off in "sheets". What I mean is that it will reduce your overall body fat evenly. Where we hold the largest amount of body fat largely depends on genetics and gender. Women tend to hold their body fat in their behind, leg, & hip region. Men generally hold their body fat in their waistlines. This is what to watch for in this Phase: loosening of your clothes. Stay off of the scale and above all, remain patient and continue to work hard.DAYS 31-60 (PHASE 2 - APPROXIMATELY)1.) This phase is where your body kicks into high gear. You are getting stronger and leaner. Expect dramatic results during this Phase as long as you remain disciplined and workout hard.2.) You will start to see that your outer extremities, (Forearms, calves, upper back, shoulders) generally where people hold the least amount of fat, will start to get leaner.3.) Where you hold the most fat will improve but not to your impatient satisfaction. Why? Because as your body removes the fat in "sheets" naturally the leaner sections of your body will show definition the quickest. 4.) REMAIN PATIENT AND STAY THE COURSE!DAYS 61 - 90 (PHASE 3 - APPROXIMATELY)1.) This is the Phase to let it all hang out. It's an all out assault on body fat. Your metabolism is in high gear, you have noticed a drastic improvement in definition throughout your entire body and your most stubborn pockets of fat are carving away. 2.) This is the time to do some extra workout sessions. Walk after dinner, take an extra bike ride. Skip rope, box, and do something extra to burn more calories and more fat.3.) At the end of this Phase you want to be standing tall on Day 90, proudly take your after pictures and be able to say, "I worked as hard as I possibly could have during the past 90 days, I BROUGHT IT!"
So there it is, what to expect during a Phase of P90X.

Team Beachbody "Club" Memberships...
You can get 10% off of all your supplements and Beachbody products by having a Team Beachbody club membership. Details are here. You'll also get live access Tony Horton (his live chats are great!), personalized meal plans, interactive diet and fitness tools, and the chance to win up to win a $10,000 monthly prize or a $250,000 grand prize for submitting your transformation story.

*The "Club" membership is an upgrade to the "basic" Team Beachbody membership*.

Becoming A Coach...
Last year, Beachbody started it's independent coaching program, a program that I participate in. Beachbody will compensate you for living a healthy lifestyle, and helping others to do the same.

A few benefits of the coaching program include:
Qualify for eight ways to earn including payouts on team and company-wide production.
Earn 25% retail profit on all products and 50% retail profit on "Club" memberships that you sell.
Make money with our breakthrough health and fitness products right from your own web store.
This is only the beginning though, believe me! Shoot me over an email, and I'll talk to you more about this program. I can show you how to build a thriving home based fitness business. There is nothing better in this world then having a business that you absolutely love!
I look forward to hearing from you!

That's it for now. BOOKMARK THIS PAGE! More P90x information is coming soon! My door is ALWAYS open to anyone with questions. I hope P90X becomes as big a part of your life as it is in mine. As I said...It's no longer just an exercise program to me, but a new way of life. I'll never go back to the person I used to be.

Bazooka Jeff
Independent Team Beachbody Fitness Coach
jeff@bazookajeff.com
www.teambeachbody.com/bazookajeff
http://www.bazookajeff.com/

Always consult your doctor before starting any exercise program. Talk to your doctor if you have any questions about HIIT, or P90X. These can both be intense workouts. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.