Getting in Shape! - My Review & Results

The Proof is in the Bloodwork

2009-12-11T11:43:00.007-05:00

Everybody likes to have some sort of confirmation that what they are doing is right. The scale, the fat calipers, the way the clothes fit are all good, but they don't always tell the whole story. I've been doing this primal way of eating now for about six months, which does involve a lot of eggs. Before that, I was following more of a body builder diet which also included a bunch of eggs. My mother-in-law in her visits would often shake her head at the vast amount of cholesterol that I was eating. I read some studies that said eggs were good, but I'm sure there are just as many studies, probably funded by Egg Beaters, that say the opposite. The same goes for grains. Personally, I'm not getting my 7 recommended helpings daily, as the government's experts recommend based on a General Mills funded report. Actually, if I have one, I feel guilty.

So two weeks ago, I had my 5yr, checkup. The last one was at age 40 and I don't think I was really in that bad of shape ....yet. Here are the results, and I'll let them speak for themselves:

..........................Now........2004..........Excellent Range
Triglycerides:...49.............44.................<150
Cholesterol:......159...........183................120-200
HDL(good):.......58.............52..................40-60
LDL(bad):.........91..............122................0-130
Risk Factor:......2.74...........3.52...............0-4.98

As the Doctor said, "Keep doing what you're doing". I'll take that and run with it!

I'm Doing Everything Right - Why am I Still Not Losing Weight?

2009-10-30T09:24:00.002-04:00

As a fitness coach, I get asked asked this question every once in awhile, usually by women (okay, always), so I thought it might be good to share my latest response to a friend that has been doing the P90X program 4 days a week, plus one day of running:

Tough question and I'll try to cover it properly, but there's a lot of variables that go into each individual's weight. Maybe we'll get lucky and hit the solution that works for you:

1. Measuring your results by the scale is flawed, yes, I know it is how we all do it, but the tape measure and fat caliper provide the most accurate results.....especially for women. Women's bodies adjust as a natural survival instinct, the harder you work, the more the body fights to retain the weight. This is a child bearing side effect. I'm sure you've heard of the 100 stranded pioneer story, 50 men and 50 women trapped by a snow storm without food, all the men die and 40 women survive (or something like that). So, have you seen results in the way your clothes fit? Did you take before pictures so you can see the actual change?

2. How hard are you pushing yourself in your workouts? Have you been writing everything down? Are you making improvements? I know I sometimes go through the motions and just do what I did the week before without pushing myself an inch farther. Goal setting helps. If you're able to get all 25 reps in on each of the AbRipper moves (lucky you!), try for 30. 4 days a week may not be enough, sorry, it isn't for me. If you were doing 6 and now you're doing 4, you may just be maintaining. Running distance, treadmilling, spinning, etc. all have very short term results because the body once again plateaus. Try doing interval or tabata instead, since you like running - full out sprint for 30 secs, jog for 30 secs, walk for 30 secs over the same distance that you were running and you'll get twice the workout in the same amount of time.

3. Diet - this is the tough one and the most difficult to master. Personally, I like a bowl of ice cream or a few beers every once in awhile, but I can feel the affect and it doesn't like me. Maybe you are eating clean, following a low fat diet, maybe even starving yourself. That alone could be the problem, the body will do everything in it's power to hold onto the weight. I highly recommend 5 smaller meals a day, and I'm personally following the Primal Diet ( www.marksdailyapple.com ) or Caveman Diet which works great for me - and I feel a lot better as well. It is based on the theory, or fact, that our bodies stopped evolving before the agricultural revolution when grain was introduced to us. It involves eating all of the fruit, veggies (except white potatoes or corn, which is a grain), nuts, eggs, and meat, but avoiding all grain and sugar. I cook everything in butter or olive oil. I still make the side of rice or pasta for the family, but I don't eat it myself. I use romaine lettuce for bread on my sandwiches and sweet-n-low in my mojitos. It does take some discipline and a few weeks to adjust but it works for me. It could also be that you are just not eating enough to fuel your metabolism, add some fresh fruit if that is the case.

Sorry for the long answer, but those are my thoughts, and I believe that the answer is probably in there somewhere, if not all over the place.

I guess if it were an easy answer, we'd have a much larger unemployment rate! Everybody is different and what works for one person, doesn't necessarily work for everyone. I am a big big believer that dieting by itself is flawed, having lived that yoyo myself for the first 40 yrs. You lose weight, stop dieting and get fatter that you were before the diet in half the time it took you to lose the weight in the first place. Dieting eats fat and muscle which lowers your daily caloric burn, so when the diet ends the body needs less fuel! A permanent lifestyle change is in order!

Insanity!

2009-09-29T09:14:00.004-04:00

I had done a few rounds of P90X and X+, okay, 6 in total, and I'm thinking I'm in the best shape of my life and this Insanity thing is just going to be some easy workout that's meant for those that aren't really in that great of shape......wrong!!

Guess again! Completing a 67 day Round of INSANITY is very humbling experience. It is by far the toughest workout system ever put to DVD. A gift of extreme fitness.

I just completed my first Round of INSANITY a week ago Sunday (September 20, 2009). It was by far the toughest workout program that I have done and produced literally buckets of sweat throughout. I originally received the trial Plyo workout with my order of Tony Horton's One on One Diamond Delts. The trial itself was enough to get me to order the program, figuring it was the hardest workout in the program and targeted towards us hardcore fitness types. Seriously, the warm-up alone was too extreme for me the first time.

It got better when INSANITY arrived at my door. The packaging was AWESOME! Beachbody really outdid themselves with this program. Absolutely 1st class all the way! Its as gorgeous to look at as it is difficult to complete!

Shaun T accomplished something truely special in creating INSANITY. It is as much of a mental challenge as it is a physical one. INSANITY is VERY HARD. You cannot have an "Off day" and skate through the workouts. It doesn't work that way. It is so difficult that I think it makes some people shy away from it. This is EXACTLY what attracted me to it!

Some people started INSANITY when it first came out and then switched back to P90X or ChaLEAN Extreme. That is perfectly OK. INSANITY is not for everyone. The beauty of Beachbody is that there is a workout system for everyone. The people in the workout program itself, mostly 20 somethings, are usually stopping on and off thoroughout the routines to catch their breath, and there's no shame in that!

I fell in love with INSANITY from the first Fit Test. It was HARD, it hurt, and it set the stage for the next 66 days. My body started to adapt to the new exercises and routines and I fell into a groove pretty quickly. Which after 20 months of pushing myself, I found hard to believe, was it really possible to push this old body farther, and would it hold up?

The better you get at INSANITY the harder you can work. The body is an amazing thing. One of the first things I noticed was that I was SORE all over. I am talking all over fatigue. EVERYTHING from my toes to my eyebrows got sore, bringing me back to why P90X worked for me in the first place. Surprisingly your back will get very sore from all the Plank work. There was such a sense of accomplishment with each workout completed. Why? Because you had to give 100% effort and focus to every exercise and rep. It demands allot but the rewards are SO AWESOME!

Here is what you get from working HARD at INSANITY for 67 days:
- Adamant Mental Toughness (You push harder than you ever though possible and then go beyond!)
- Incredible Muscular Endurance
- Out of this world Cardio
- Body fat is SHREDDED from your frame
- "Real World" functional Fitness (No fluff exercises that look good but don't translate to real life)

You become the Athlete that you never thought you could become. Because of INSANITY, I am in the absolute best shape of my life. I am stronger, faster, in better cardio shape, and have more muscular endurance than I have ever had at any stage of my life. My body fat is roughly 9% right now at 205 pounds. All at nearly 45 years old.

For those of you out there that think INSANITY is only a cardio program, nothing could be further from the truth. Its total body blasting with the best cardio routines ever put together in one workout System.

If you work hard your physical progression is incredible. I expected to lose some strength, thinking this was just some ShaunT aerobic dancing program. There's no weights involved, no pull ups, but an incredible amount of push ups. A week after the program, and following a week of my old serious circuit weight training I'm very happy to report major increases in all of my weight lifting - which seems almost impossible to believe after two months away from the weights and kettle bells. The only downside is that I lost the calluses on my hands. I'm not claiming an increase in strength or muscle, but I am stating that my muscle endurance increased drastically. My old sets of kettle bell swings or dumb bell curls got so much easier. At the end of the set with the same weight that I was struggling to lift at rep 8 is so easy now. Plain and simple the muscles just aren't fatigued!!

If you are planning on doing INSANITY here are some tips:

1.) Wear some decent cross trainer shoes (Essential as 90% of your work is on your feet)
2.) Workout in an area that can handle getting wet from your sweat (You will SWEAT during INSANITY like never in your life!). As a side note, I did yell at our new puppy one day after working out, only to discover it was really a puddle caused by my sweat dripping off the the shirt that was hanging on the chair.
3.) Workout on a surface that is non slip and forgiving on your joints.
4.) Get enough Beachbody Results & Recovery Formula to have a post workout drink 6 days a week)
5.) Wear something on your head that wil keep the sweat out of your eyes (Bandana, headband, hat)
6.) Get a Heart Rate Monitor (Best is a wrist watch type that calculates calories burned)
7.) Follow the INSANITY ELite Nutrition Guide (Shaun says to subtract 300-400 extra cals to lose weight)
8.) Drink ALLOT of water. (You will sweat so much you MUST keep well hydrated to recover)
9.) Get enough Sleep (Again Recovery is most important)
10.) Realize that you will "suffer" and struggle during all of the 67 days of INSANITY. That is GOOD!
11.) Harden yourself mentally to the workouts as quickly as possible. Your mind fails first.
12.) NEVER lose focus on your goals. INSANITY will help you achieve them.

I dropped 10 pounds during the 67 days of my 1st Round of INSANITY. I went from 215 pounds at 10% BF to 205 pounds at sub 9% BF. I didn't lose an ounce of visible muscle. I leaned out like crazy.

So there it is my friends. Think you want to take on INSANITY? Be prepared to work harder than you ever have in your life. When you find yourself standing tall and proud on Day 67, in the absolute shape of your life, you can call yourself an "Insanity Graduate", and that is somehting you can be VERY proud of!

3 Ways To Join Me On My Journey

2009-06-09T16:35:00.005-04:00

Sign Up for my Free Coaching Be able to log into WOWY (Work Out With You). With Beachbody you are never alone. WOWY allows you to work out with other people all over the country! Qualify to win $300-$1000 in cash and prizes in Team Beachbody's Daily Drawings just for working out! Oh yeah I almost forgot the best part, it's FREE! Shoot me over an email after you've registered and introduce yourself.

Join the Team Beachbody Club Maximize Results! Same benefits as the FREE Coaching above, plus you gain access to fitness experts, personalized meal plans, recipes and fitness tips. Also get 10% discounts on all your future Beachbody purchases.

Become a Coach and help change lives! Everyone wants to look good. Everyone wants to feel good. Everyone wants to make more money. This is what being a Team Beachbody Coach is all about. When you become a Beachbody Coach, you'll discover how meaningful and prosperous life can be by helping others become fit and healthy. As an added bonus you get 25% off all your Beachbody purchases (P90X, equipment and supplements)

The Art of the Callus

2009-06-09T09:05:00.004-04:00

Today's workout was the Kettle Bell 15:15 Protocol (15 secs of snatches followed by 15 secs of resting, then switching hands) followed by Tony Horton's 1 on 1 Killer Abs. And, let me say, it was a great work out. I owe the discovery of this one to the fitness king Mike French. Mike's about 10 years younger than me and a true specimen of the extreme. He eats right, pushes himself to the limit on every work out, and makes a living out of being a fitness coach along with his wife. They've both made cameo's in Beachbody's series of infomercials as well as won monthly awards for being pure case studies on what the program can do for you.

I on the other hand, just want to push myself enough to keep moving forward. I've never been good at sitting still, so its up or down for me, and up feels so much better.

Mike sets the bar high, and I feebly try to keep up. His personal best after a few tries at this work out was 64 sets of 7 reps with a 44lb kettle bell....or 32 minutes to lift 2,816 lbs over his head. I've attempted to keep up before and realize that I'm not going to, but I still try. His thoughts on the program about the fear (paraphrasing here) that hits him prior to the work out and the nauseousness that follows had me more than a little intimidated. Plus, I had my 35lb kettle bell out on loan, which is where, as he advised, any sensible/smart person would start. Not me though, noooo, I had to go for the big 53lber. I figured I outweigh Mike by a good 40 lbs of muscle (okay I'm taller with bigger bones) so I may not be able to keep up on the cardio side, but it would be a real hit to my ego to go lighter. Proving someone wrong one has to be the one of the greatest pleasures in life, especially since I've cut ice cream and beer out of my diet (mostly).

So I started out with the help of my 7yr old daughter writing down each set. Now, I have absolutely no idea how Mike gets 7 reps in 15 secs, I instead quickly settled into 5 reps per set, which seemed like I was rushing to complete in 15 secs. Let me say that 15 secs of resting only seems long for the 1st two sets. Around the tenth set on each side or set 20, I got one of those side cramps that was annoying but not game ending. I was able to push though to set 40, and I truly believe I could have made it to 60, but the calluses started to tear. Actually, I think it is really blisters under the calluses. My daughter even said "what is that noise?" All is good, I didn't let the ego push me into a sidelining injury....and there are those that know me who are probably surprised at that. Yes, I am getting wiser in my old age.

So it's now time to repair those calluses. In the old days, I would just let the blisters underneath dry, and then peal away the skin. The best remedy is to now apply some high quality lotion like corn huskers or whatever my wife has in stock and then tomorrow morning take the bunion scraper that looks like a small cheese grater to them. Avoiding the dishonor of weight lifting gloves at all cost!

I'd also like to thank Mark Sisson for his work on the Primal Blueprint. I'm loving the diet high in fruits, vegatables, and meat. I'm not sure how far I go into the evolution theory behind the diet, but I will say it works!

Kettle Bell Goal Accomplished.

2009-04-17T13:10:00.003-04:00

I hit my goal of 200 two handed swings today with my 70 lb. kettle bell, along with 3 sets of presses and flys at different angles, before my MRI for a pinched inguinal nerve (I hope).

After failing to hit my goal of 200 on Wednesday I wasn't going to quit until I did it today. I thought I had mastered the breathing technique. After the 3rd set of 50 swings, I wasn't sure I'd make another set. I was doing as I had learned from watching you tube videos, exploding the air out and virtually pushing the Kettle Bell up. After each of the first three sets I was left gasping for air at 50, usually after I put the kb down. The 4th set today, I just relaxed and breathed almost normally but in tempo with the swings. At the end I was barely winded, almost disappointed. I'm sure you know what I mean. I had anticipated failure, almost expected it. So much so, that when the success was easy, I felt a sense of let down....of course, not so much that I needed to attempt another 50.

This week regime was focused on variation and explosive power:

Monday - Tony Horton's One on One - Just Arms
Tuesday - Tony Horton's One on One - Bun Shaper (still feeling this one when I sit down!)
Wednesday - Kettle Bells and Shoulders
Thursday - Tony Horton's One on One - Plyo Legs
Friday - Kettle Bells and Chest
Tomorrow - Tony Horton's One on One - Fountain of Youth Yoga

Just Breath!

2009-04-10T10:03:00.002-04:00

Okay, it sounds easy and we do it without thinking, but sometimes it's not quite that simple. It really helps to relax us when we are stressed out; a few long slow ones will do wonders, as well as in yoga. But other times different methods are required.

Yesterday, I talked about the difficulties of the Kettle Bell Two Handed Swing - the chest pumping, full out assault on the cardio system that will push my pulse up to 200 and requires twice as long for it come back down. Well, guess what, I did a little research and learned a new way to breath. My normal 50 swings today were a breeze. I was scrambling to catch my breath all the way through 50 swings each time. The down swing was not allowing me enough time to inhale and the upswing was not allowing me enough time to exhale. It was similar to running a 800 meter (yeah right) sprint while hyperventilating! No wonder I was seeing pretty colors!

Now I explode the Kettle Bell up with my exhale, and get a full inhale on the downswing. 50 swings felt like a joke today, all 4 sets. I understand how my P90X coach's coach did 500+ swings now. Personally, that will never happen for me - I can't count that high ;)

The two pood arrives on Monday - I hope the UPS guy is a P90X graduate!

Happy Easter and stick to the real eggs!!

Accountability and Progress - Day 440

2009-04-09T09:47:00.004-04:00

It is hard to believe that I've almost finished round #5 of a 90 day program that some said I would never complete. I find it hard to believe myself, that through all of the traveling and temptations of ice cream and beer that I have stuck with it. That cheat day on Saturdays does help. But truthfully, after sticking with it for 90 days it does become a habit/routine and the small helping of ice cream every once in awhile is okay. Let's face it in my 45th year, I really do not need to look like Arnold, I just need to be fit and healthy. I'm good with that, but a little voice in my head is always pushing me harder. That's also okay, as long as I keep it in check and it really does help me to exercise everyday.

I've recently added a new variation to my regiment. Kettle Bells. A Russian torture device that looks like a cannon ball with a handle. Most men start with a 35lb bell or one pood equal to 18kg. There are many different exercises that can be performed with it, but the most popular and torturous is the two handed swing. It takes a strong focus, great technique, and pure determination. Unlike most exercises, it is not something that can be paced or modified. There's one speed only. After 5 minutes of swinging, my heart rate is up to 200 bpm, and it seems like it takes me another 10 minutes to stop breathing heavy. I really need to learn how to breath better! Not an exercise that I would recommend for anybody before at least one round of the X!

I'm really loving the coaching aspect of this as well. On one side I have the newbies with all sorts of enthusiasm at getting started after usually months of "does it really work?", in the middle are the people who are saying I'm getting incredible results or "I have lost two sizes but the scale hasn't changed", and at the end are the happy graduates who can't believe the change they have made, and like me have no desire to stop feeling so good. Every once in awhile, somebody stops after 90 days feeling great about their accomplishment, but not willing to continue the devotion, generally, I see them back in the swing of it after a month.

As an example, our neighbors just completed their first round last week. Nancy was an avid runner before the X and had a lot of reservations about doing the X, and not having enough time to go running. I told her to do the X for one month, and then add back in running. She just went running for the first time in three months this week. She was pretty nervous beforehand she said. A three mile run after 90 days seemed like a lot. She actually got bored running and didn't even enjoy it.....personally, I never understood running in the first place, so it is tough for me to understand. But I do like knowing that the X got her in so much better shape than her daily running did in the past. And now, given the choice, she is sticking with the X. She's ready to add in the Kettle Bells!

Financially speaking, coaching is great! I may have mentioned before that I really only did the business side as a tax write off. Now I'm shopping for a pool in the backyard and expect ground breaking to commence next spring!

Walking the Walk

2009-02-23T09:16:00.005-05:00

ACCOUNTABILITY - looking in the mirror and taking a photo are two very different ways of measuring progress. It is very difficult for most of us to see or notice small changes in the mirror, but photos sure show the difference. Starting a fitness program as intense and time consuming for most of us is a very difficult decision. Something usually has to happen to force us to make a change. Getting winded walking up the stairs and noticing it might be enough, having someone tell its time, or just seeing a new record high on the scale. The act of clearing the calendar and all other responsibilities needs to occur next, for some it is a needed step, for others it is just a stall tactic. But let's say success is reached, the program is followed, the diet is changed, the goal is achieved. Then what? Have you made a commitment to maintain your results? Have your results been so outstanding that others have noticed? Have you publicly published your results so others will noticed or kept them to yourself?
Good or bad, I have published my results, here on my blog, on my facebook, as well as even the local paper:

Quite an honor, and a bit embarrassing at the same time. And I do have sympathy for my wife. It's one thing to have a blog, but the local paper is seen by the neighbors. Now I have the ultimate accountability. At church, its noticed if I sneak a cookie after service on Sunday. People look in my shopping cart at the grocery store. Even at a men's retreat this weekend, everyone had to visually compare the items on their plate to mine. The accountability is great! But I also now feel the pressure to act responsibly and not let others see me slipping up because it makes it okay for them.

There is not a magic secret to fitness and health. It requires daily work, and now for me is really routine, and if I miss workout I notice, just like if I missed brushing my teeth. Starting out it is usually enough to have your own motivation and accountability, but don't be afraid to let others help you!

The 50/50 Project

2008-12-16T09:08:00.002-05:00

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

2008-11-25T09:46:00.005-05:00

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

2008-10-22T09:59:00.003-04:00

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?

2008-10-10T10:09:00.006-04:00

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

2008-10-08T13:28:00.010-04:00

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

2008-09-04T12:41:00.002-04:00

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

2008-08-21T15:37:00.003-04:00

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

2008-08-07T11:08:00.000-04:00

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!

2008-07-24T09:17:00.002-04:00

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?

2008-05-29T08:05:00.003-04:00

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

2008-05-14T10:20:00.004-04:00

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!

2008-05-07T10:07:00.005-04:00

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

2008-04-24T13:15:00.003-04:00

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)

2008-04-19T03:49:00.004-04:00

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

2008-04-08T17:24:00.005-04:00

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.

Why P90X Instead of the Gym for Me?

2008-04-07T09:02:00.003-04:00

That was a question I asked myself before starting? I'm a business owner, a favorite customer of US Air - still waiting for that Christmas present, but getting bumped up to 1st class every flight is nice; I'd still rather be home with my wife and kids. Most of us these days have similar stories, we leave the house at 7am or earlier and get back home at 6pm or later.

I did visit the local hotspot/nightclub/24 hour club with the neighbor....he's around 10 years younger and at least at that time looked much better in spandex than I did with all of the other 20 year olds. Seems to be the place to go these days instead of the nightclubs for dating. Regardless, who really has that sort of time with a family? By the time the work day is done its time to fix dinner or watch the kids while the spouse fixes dinner or goes and picks it up.

The choice for me was simple, and not really even a choice. I needed to do something that did not take away from my family time, but still showed me results. True, some days, before the 6am flight out, it is really tough. I'm now in week 11 of my 12 weeks and I'm very proud to say that with over 25 nights in hotels, I have only missed two workouts and those where planned - one was the Super Bowl a planned "cheat day" followed by a rest day, the other was just because I needed to move my stretch/rest day to Sundays.

Anyway, back on track, your first question: ‘Should I Invest In A Gym Membership or P90X! Ask yourself the following:

1. What time do you go to work?
2. What time do you get home?
3. What’s your family situation?
4. How do you think your spouse will feel if you get home at 7pm and then go off to the gym for an hour or so three to four times per week? (That by the way represents a good use of a gym memberships)

Okay, I know tough questions, and P90X is not for everyone. I chose it because it works for me, I can live with it, and I have after 11 weeks decided it is a lifestyle change for me. Yes, I can hardly wait to finish my 90 days post my pictures, before and after, and prove to myself that this is for real. I'm not some idiot that fell for an infomercial and lost money. I was able to make the commitment and stick with it and it is one of the best things that I have done for myself and my family....I can't tell you how much weight my wife has lost just because I have changed my cooking habits, one of these days she'll jump on the exercise band wagon, as well as stop smoking like I did. I wake up at 4am everyday, I used to roll over and fall asleep, now I lay in bed until 5 am or get up and exercise. Most people are not freaks like me, so after the kids go to bed, or during the lunch hour also works, but it needs to be the same routine daily.

What do I need to get started, well you can click here to get started on the program: I'm Ready

What do I need? You need a pull up bar, and some sort of light barbells or bands, both are available through this link: BeachBody Store

I also recommend some additional nutrients, but we'll cover those after you've gotten started - not mandatory, but they definitely help recovery!

Too little or too much shuteye packs on pounds

2008-04-04T10:26:00.004-04:00

By Steve Mitchell
MSNBC contributor
updated 8:04 a.m. ET, Wed., April. 2, 2008

Hours in the sack may have more to do with your weight than hours in the gym, finds a new study that shows too little — or too much — shuteye is a major factor in obesity.

Previous research has found that lack of sleep is associated with weight gain, but it was unclear whether the sleep problems drove the weight increase or vice versa.

To get a better handle on this chicken-or-egg issue, Canadian researchers tracked how people’s sleep patterns affected their weight over a six-year period. In the study, which appears in Tuesday’s issue of the journal Sleep, those getting six hours or less of shuteye nightly were more likely to become overweight or obese compared to those getting a solid eight hours of nightly slumber. And surprisingly, those getting nine or more hours of sleep were also more likely to become overweight or obese.

The findings indicate “a good night’s sleep might be good for body weight,” said Jean-Philippe Chaput, lead author of the study and a preventive medicine specialist at Laval University in Quebec City, Canada.

Double whammyThe weight gain in the short sleepers makes sense, Chaput said, because lack of sleep causes a double whammy. It leaves us too tired to exercise while at the same triggering changes in the body, such as a decrease in levels of the hormone leptin, that make us feel hungrier, so we tend to eat more.
Why the long sleepers would gain weight is not entirely clear, however. One explanation is that long sleepers may actually be short sleepers. They may be spending more time in bed but not actually getting good quality sleep, Chaput said.

“This is a warning to the public that sleep is critical to good health,” said Dr. Michael Sateia, chief of the sleep medicine section at Dartmouth Medical School in Lebanon, N.H.

The findings suggest that lack of sleep may be contributing to the rising rates of obesity, said Dr. Mary Susan Esther, director of the sleep center at the Charlotte Eye, Ear, Nose and Throat Clinic in Charlotte, N.C., and president-elect of the American Academy of Sleep Medicine.
Esther has already noticed in her own patients that adequate sleep is important for shedding pounds. “I always tell my patients who want to lose weight, be sure you get enough sleep,” she said.

In the study, 276 men and women, ranging in age from 21 to 64, answered questions about how long they slept each night at the beginning of the research and then again six years later.

Participants who initially reported sleeping five to six hours nightly were about 35 percent more likely to gain 11 pounds and and nearly 30 percent more likely to pack on enough weight to be deemed obese over the years than those who reported getting seven to eight hours of shuteye each night. Participants getting nine to 10 hours of sleep were 25 percent more likely to gain 11 pounds and more than 20 percent more likely to become obese than the ideal sleepers.
The increased risk of weight gain and obesity in the short and long sleepers held true even after controlling for other factors, such as initial weight and exercise levels.

For those who have having trouble sleeping, both Sateia and Esther said the first step is to incorporate good bedtime practices, including following a regular time for going to bed and avoiding excessive use of alcohol and caffeine.

Although a visit to the doctor or a sleep specialist might be required to rule out medical conditions that can cause sleeping problems, both Sateia and Esther said the most common problem is people’s difficulty to unplug from the Internet or television at night to give themselves time to wind down.

Often, something as simple as turning off the computer or TV an hour before to going to bed can be enough to fix the problem, Sateia said.

For Mick Hager, 47, stress from his job in his late 30s was the beginning of a downward spiral that led to problems sleeping and weight gain. Hager, who lives in Green Bay, Wis., credits improving his sleep quality with helping him drop 104 pounds that he has kept off for seven years.

Hager said the key to his success was starting an exercise program and keeping a consistent nightly routine that involves going to bed at the same time and not doing anything strenuous for several hours before turning in.

“It was an entirely life-changing event,” Hager said of his enhanced slumber. “My quality of life improved, I felt better, and I no longer felt stressed or anxious.” And that in turn allowed him to keep up his exercise regimen and maintain his weight. “I don’t think I would have had the energy to work out if my sleep hadn’t improved,” he said.

© 2008 MSNBC Interactive

Status

2008-04-04T09:20:00.007-04:00

Okay, where am I now? After all of the travel, exercising in various hotel chains, trying to remain flexible because I gave up the first class seat and sat in the middle seat in coach so I could get home 90 minutes earlier.......I'm good! We have a group of us going through the same fitness program that are competing and pushing each other for results, and even with all of the travel inconveniences, I would say my chances of winning are still as good as anybody else's. Sure some may have been in worse shape to begin with, so they are going to show more dramatic results, but at the end of the day, who is in the best shape at the end?

I've lost around 30lbs (updated 5/2/08), but I don't really focus on the scale too much. I'm trying to build lean muscle so I can stay thin for the rest of my life. No more bouncing around for this guy. On one side of the family I have blood sugar issues to watch, on the other I have poor knees due to large frames (being kind here). Let's face it, us farm boys know how to clean a plate! I finally found a program that I can live with and maintain - yes, it is a challenge every day, but that is why it works for me.

As I stated, the scale doesn't tell me as much as my fat caliper and workout log do.

Here's the physical results to date (I'll try to keep this updated):

......and straight from my workout log:

Day 40 during Back/Legs routine: 52 pullups

Day 47 during Back/Legs routine: 67 pullups

Day 61 during Back/Legs routine: 82 pullups

Day 68 during Back/Legs routine: 100 pullups

Day 82 during Back/Legs routine: 120 pullups

Day 105 during Back/Legs routine: 146 pullups

I think the results speak for themselves. I have seen that everyone is different. I dropped weight very rapidly on every diet, while my wife struggles. Very frustrating to her, but at the same time, I can also add it back on quicker!!

16 Pantry Essentials

2008-04-03T14:04:00.004-04:00

Here in Pennsylvania, everytime there is a prediction of an inch of snow, there seems to be a mad house rush to the market. I truly at times believe the grocers have some control over the weather report. But just in case there really isn't a way to get out to the market, what should us avid dieters, born again health freaks stock? The best-case scenario is that you've been to the farmers market and stocked up on fresh fruit and veggies, lean meat and fish, and other healthy staples. But when you get those items home and someone's polished off the last chicken breast, the fresh blueberries have sprouted green fuzz, and that head of romaine is now a brown puddle at the bottom of the crisper, it's time for Plan B. And hopefully, Plan B isn't that folder of delivery menus you've been collecting i weather permitting. You can save money and your diet by storing up some nonperishable items for a rainy/snowy day. Here's a list of items a healthy pantry shouldn't be without.

Canned tuna. This is a great source of protein and omega-3 fatty acids—120 calories and 30 grams of protein in one six-ounce can. Try to buy tuna packed in water instead of oil to reduce fat and calories. And look for preparation methods that aren't mayonnaise-based. Other good fish sources include canned salmon, sardines, or anchovies (although you might want to watch the sodium content in these). Note: Consuming large amounts of fish, including tuna, can expose you to unhealthful levels of metal contamination (especially mercury). Generally, the benefits of eating fish far outweigh the risks, but it's worth mentioning to your physician to determine whether you need to limit your fish intake.

Instant oatmeal. Oatmeal you prepare on the stove is OK, too. But for those of us who are culinarily or time-challenged, instant is the way to go. Low in fat, high in fiber, oatmeal is a great filling breakfast or snack. Try to skip the presweetened, flavored oatmeals though. You're better off adding your own sugar, maple syrup, or honey, as you're more likely to add less than the manufacturer. Better yet, try to accustom your palate to eating it plain. The first few times might have a higher yuck factor, but before long, you'll wonder how you ever ate it so sweet. There are also a lot of oatmeals on the market with added ingredients like soy and flaxseed—even healthier!

Protein powder. Needless to say, in my unbiased opinion, the tastiest, healthiest protein powder on the market is Beachbody's Whey Protein Powder. Protein powder has a pretty long shelf life, and adding a scoop to your morning oatmeal or smoothie is a great way to pack in some protein when your eggs and cottage cheese are a little past their prime. Beachbody also has this nifty program where they will ship you a new supply each month - I use it primarily for the Recovery drink.

Peanut butter. The best peanut butter will be preservative-free and only contain peanuts, and will have to be refrigerated after being opened. Two tablespoons will give you eight grams of protein (although don't go "nuts"—those tablespoons also have 16 total grams of fat). If you get bored with peanut butter, you might give almond or soy nut butter a try. Nut butters are also great additions to smoothies.

Canned vegetables. Fresh vegetables are usually better, and organic better still, but the downside of getting rid of nasty preservatives in your veggies is that they tend to spoil faster. Believe me, ask my crisper. Enter frozen and canned vegetables. In my opinion, frozen tastes better, but thawing adds another step to the preparation process and real estate is at a higher premium in the freezer than the cupboard, so canned vegetables win for their convenience. The only downside besides a mushier texture is the sodium that some brands load their veggies with. Read the label to make sure you're getting the veggies with the least salt.

Canned fruit. Similar to the veggies, canned fruit is another easy option. Just make sure to avoid fruit that has been packed in heavy syrup. Even light syrup is the wrong direction dietwise. Try to find fruit packed in its own juice.

Legumes. Canned or dried, it's great to have a supply of lentils, pinto beans, kidney beans, low-fat refried beans, and/or garbanzos on hand. As with other vegetables, watch the sodium content in the canned beans. Dried beans won't be as mushy as canned, but can require soaking overnight to achieve a non-tooth-breaking consistency. The lentil is a wonderful dried food that tastes great, has lots of fiber, and does not require soaking.

Broth and soup. Every good cook should have several cans of chicken, beef, or vegetarian broth on hand—preferably reduced fat and low sodium. Bouillon cubes add a prep step, and can be saltier, but work in a pinch. Broth is a great way to flavor rice, vegetables, and pasta, and can be used instead of oil or butter to sauté foods. Some cooks recommend filling an ice cube tray with broth and using a cube at a time. Although make sure everyone in the household knows this system as I've seen many a cocktail hour ruined this way. Low-sodium soups are also great, but check the labels carefully. And if the name of the soup begins with "cream of" it probably isn't the best diet choice.

Whole-grain pasta. There has been an encouraging trend in the pasta market, with brands now offering whole-grain versions of the old white-flour standbys. Some brands also include flaxseed, protein, and other healthy stuff. Grant you, some brands of adulterated pasta also taste like feet. Some sampling may be required before you find the one that's right for you. Many times, I'll have two pots going one with the white stuff for the kids, and one with whole-grain for the adults.

Tomato sauce. Tomatoes are full of the antioxidant lycopene, and cooked tomatoes have even more of it than raw tomatoes, so using canned and cooked tomatoes is actually a potentially healthier choice than the farmers market tomatoes. Canned tomatoes, sauce, and paste are all great ways to get all the nutrition the tomato packs in, but with all due respect to former President Reagan, ketchup is barely a vegetable. It's mostly salt and corn syrup. As with all canned food, watch the sodium.

Brown rice. Rice has an incredibly long shelf life and is easy to prepare, and brown rice and wild rice have lots of fiber. And now, there are even microwave versions available!

Nuts. Nuts are a great snack. They're filling and high in omega-3s. They're also high in fat though, so portion control is a must. I like buying the nuts with the shells on. Having to shell them myself slows me down a little, so by the time my stomach finally tells my brain it's full, I haven't powered through an entire bag.

Flaxseed. This usually has to be refrigerated after it's been opened, but having ground flaxseed on hand is a great way to add a little fiber and some heart-healthy omega-3s into your diet. It's very versatile and has a mild, nutty flavor that goes with almost anything. You can add a couple of teaspoons to a smoothie, a bowl of soup, or a salad.

Tea. The best tea, healthwise, is probably green tea. But black tea has some healthy properties as well, and herbal teas offer a whole range of benefits.

Condiments. Sometimes the healthiest food is not always the tastiest. Instead of resorting to salt and fats to make a meal more savory, it's good to keep a small army of healthy, flavorful condiments on hand. Vinegars, mustards, and hot sauces are among the many available flavor-izers that can perk up a drab dish without adding additional fat or calories - just watch the sodium!

Energy bars and shakes. When all else fails, I say, hit the bar. Actually, I'm usually talking about the other kind of bar, but energy bars are great too, and far more nutritious. I know several people who are short on time (and also the love of cooking) who practically live on them. But, to repeat our tired refrain yet again, it is important to read the label. Some brands are little more than glorified candy bars that have an oat or two mixed in. Try to find bars and shakes that offer a balanced mix of protein, carbs, and healthy fats, such as Beachbody's P90X® Peak Performance Protein Bars and Meal Replacement Shake.

Recovery

2008-04-02T09:29:00.000-04:00

Courtesy of Mike French, an experienced P90Xer:

P90X and DOUBLES or EXTRA workouts, P90X should be the PRIMARY workout each day. People think that they need to do extra workouts EVERY day to get faster results for this program. This is simply not true.Realize that your body has a FINITE amount of energy to repair/build muscle and recover from your workouts. If you are applying the PROPER intensity to your X workouts, you don't need to do ANYTHING else.

Every time you do additional workouts during the day you are taking away from your body's ability to recovery.SIMPLE RULE: NO RECOVERY = NO PROGRESS Make no mistake about this.

How can you add muscle if your body can't recover from 2 workouts a day?

RECOVERY is the key to EVERYTHING folks.Think of your body like a Bank account:Your RECOVERY is deposits in the Bank.Your workouts are withdrawals from the Bank.What happens when your withdrawals outnumber your deposits? We need to be stronger EVERY day. You can't get stronger if you can't recover from your workouts. Realize that building metabolism enhancing muscle will get you leaner FASTER than tons of EXTRA cardio.

Mike gives an excellent example: During his first round of the X he was doing the EIFB almost daily during the last 30 days in an effort to get as lean as possible. He did get very lean, and he also got down to 168 lbs. Too light for his frame. IHe burned precious muscle in an effort to lean out.Now he is getting STRONGER every workout and giving each X workout 100%.

The result? He is MUCH thicker, stronger, heavier and leaner right now.Emphasizing getting stronger, building muscle, and RECOVERING has made all the difference in the world for him.

Here are some thoughts on RECOVERY:Workouts provide the stimulus for change; the change itself (an improvement in fitness level) takes place during the periods between workouts. How quickly and completely this recovery takes place is result of many commonly overlooked factors, including specific dietary habits, supplementation, age and personal stress levels, just to name a few.

Factors That Effect Recovery Rates:

Age - Older individuals will need longer recovery periods than their younger counterparts. It is suggested that around 25 years old is when most trainees will need to start to allow for longer recovery periods.
Experience - More experienced trainees will need less recovery time than new trainees will.
Psychological Factors - Never underestimate the power of the mind. Work, finances, personal relationships and basic everyday life can all cause stress. If left unchecked stress can have very powerful physical manifestations - headaches, insomnia and an increase in catabolic hormones such as cortisol, just to name a few.
Replenishment of Nutrients - The availability of key micro- and macronutrients in a person's nutrition will have a large impact on recovery.While not usually considered therapeutic, nutrition plays a huge role in the speed and completeness of recovery. Your body needs raw materials to repair and restore bodily systems stressed by training and without adequate nutrition those materials will not be available. Vitamins, minerals, water, protein, carbs and fats must all be present in proper amounts in order for the body to fully recover from training. A deficiency in even one key nutrient could slow this process down greatly, if not grind it to a complete halt.

Proper nutrition can not be stressed enough when talking about the overall success of a fitness program and most trainees' frustration about their lack of progress can be traced back to this recovery factor. Personally, I drink a Recovery Drink after every workout, I've tried a few, and I prefer the BeachBody Orange Creamsicle. The Endurox is not bad either, a few more calories, not quite as tasty, and about 20% more expensive even after shipping. I'd stay away from the Accelerade - half the calories, half the cost, and taste like stomach bile, or at least the lemon did to me. I also down a glass of whey protein before workouts, I add in another one usually during the day. Whey is quickly digested. In the vening, instead of the pint of Ben & Jerry's I used to have, I have a protein shake made out of Casein Protein, just like whey it is made from milk, but it is slow to digest. I think of it as "time release" protein, and my body works hard to digest it through the evening, burnoing a few more calories....I hope. But also helping my muscles to recover and build!

My Weekly Diary

2008-04-01T11:26:00.001-04:00

Week 1 - I spent working out in a hotel and trying to eat healthy. Bands when traveling allow a high number of reps, but I really prefer weights.

Week 2 - Added an inch to both biceps and thighs, 17" biceps and 25" thighs on 2/8. Strength is down, cannot do as many push ups and pull ups as I did in week 1.

Week 3 - Added another 1/2 inch to biceps. Feeling lean and in shape, flexibilty has vastly improved, along with strength, which is now much better than week 1.

Week 4 - Rest week, missing the muscle building exercises, but really like the core workout, ready for week 5

Week 5 - Spent in Las Vegas at trade shows and exercising in the hotel room. Lots of additional walking and standing, but also some late nights. Diet was as good as possible, other than an occasional sugar free red bull with vodka.

Week 6 - Started playing hockey again. Performance in hockey was outstanding but really drained the energy. seems as though being in better shape has allowed me to push harder but that has also resulted in more muscle soreness after.

Week 7 - Great week! really pushing my last week before resting up next week for the last week of Phase 2.

Week 8 - Another trade show week, exercising in the hotel room. Tried the exercise room in the hotel, drew some spectators that were all interested, but felt that their travel wouldn't work with the program.

Week 9 - Getting great results judging by my 60 day photos, very noticeable difference. Friendly competition on the Team Performance thread has kept me motivated, focused, and pushing play. Only 1.5% more body fat to lose to reach goal!! Weight is going up, while fat % is going down!!! Dropped the carbs due to travel and felt it....whoa, time to move them back up!

Week 10 - Starting my evolution into coaching. Still feeling the burn, switching between Phase 1 and Phase 2 workouts really has the muscles confused!

Week 11 - Great results this week. Another week involving travel. Had an insurance test on Friday for Super Premium rates, at 6'1" needed to weigh under 200lbs, which I did a few weeks ago until I added all of this muscle. So I had a salad last night for dinner and drank very little water before the weigh in....tough to do on a legs/back day (108 pullups!!). Came in under on my scales, but 1lb over on theirs....unfortunately, the height measurement was really strange - Dr.'s office and my tape measure says 6'1", but the nurses tape measure said 5'11" - now I know where all of the weight went.

Nutrition

2008-04-01T09:06:00.000-04:00

Okay, nutiriton is the key for P90X. Sure exercising and building muscle is important, but if you really want to see that 6-pack, you may have to remove a few sheets of fat.....I know I did.

Phase 1 - To me seemed very similar to the South Beach or Adkins diets. Heavy on proteins and light on carbs. But, there are 6-8 meals a day, so I never felt like I was hungry. I know in South Beach and Adkins, I always seemed to get hungry. There is a good nutrition guide that gives solid manageable meals. I generally cook for the entire family myself and didn't have a problem, even with little ones.

Phase 2 - Complex carbs are upped here, and you need it. In Phase 1 the body went through a transformation, now it is evolving. I lost 25lbs in Phase 1, which is extreme, many people don't lose that much; however, everyone I know has lost inches and body fat. To put it in perspective, I got down to almost 190 lbs on the South Beach diet, but my waist was almost two inches bigger compared to my 200+ lbs now. Remember long term fat burning requires muscle, and lean muscle growth is what we are targeting. I added a few pounds back in this stage, but dropped another 5%!! body fat!

Phase 3 - More complex carbs are added, and I personally started to feel hungry here. I'm now half way through Phase 3 and back to losing some weight, but I've trained my body now to eat what I need with a small meal every two hours.

My Fitness Journey

2008-03-28T13:25:00.015-04:00

Hi, this page is meant as a starting point for my blog, and for those people who are trying to learn more about P90X and how it works. There's a whole bunch of other information over to the right side where it says "Blog Index". Or just hit subscribe and you'll get my fitness tips, diet tips, and motivational thoughts delivered directly to your email.

P90X In a Nutshell or What Most People Want to Know in 30 seconds:

P90X is an extreme program that can be handled by those who have never exercised as well as those that are in fantastic shape. You get out of it what you put into it, you can walk or you can sprint.
It is not necessary to be able to do a pushup or a pullup on day one.
It is a 90 day commitment, 7 days a week (some people take the stretching day off, for me its the most important day) 1 hour to 1.5 hours everyday.
There are three phases and you will not get bored, feel like you are not being challenged, or be pushed beyond your limitations resulting in injury. The leader is Tony Horton, you will stretch before, you will stretch after, and you will push yourself to your limitations. You will be sore.
There are basically 12 different routines, every day is something new.
There will be days that you don't want to push play, but afterwards you will be proud of yourself.
Healthy eating is an equal part of the program and you will be eating more often than you probably are at the moment....this is not a starvation diet!
Weight loss is not the focus, burning fat is the goal. If you have fat to lose, you will most likely lose weight, and definitely inches. This is also not a "body builder" routine, nobody gains weight in the 90 days, maybe a pound or two of water at first. You will replace fat with lean muscle.
Read below for the routine.
There is a Recovery drink and vitamins available which help results and recovery, but they are optional.
Equipment needed is a pullup bar, a yoga mat is helpful, and resistance bands or light dumbbells: 5lbs up to the weight needed for a set of curls.

About Me:

I'm a Dad with 4 girls, ages 2-20, which yes, makes me old, but I sure don't feel it anymore. I'm also a co-owner of a growing and successful business, Rhombus Services. Life is good, but also very busy. So why am I blogging about how I got to where I am today? Because, it is important for me to share my own physical fitness story with you and hopefully, help you to evolve like I feel like I have.

I won't bore you with the details, let's just say after a few flights a week, a whole lot of fast food with super sized french fries, a pack of cigarettes a day, and maybe a real beer or two per week, I was fat and out of shape. I've been heavier, but it was 20 years ago and it was muscle. I've also dieted, and won about every diet competition with co-workers that I ever entered.....usually putting the weight plus a little bit more back on in the same amount of time it took me to lose it. Even in my 44th year, I still play hockey, but it is amazing how much I have slowed down since the age of 40.

My business partner whose 10 years younger told me about a program where he lost some weight but really started to feel good, actually as well or even better than he did in high school. I listened, but not really, probably like you are right now. A few weeks later I was in Colorado for yet another long boring business trip. Due to the altitude and being out of shape and yes, probably smoking I was winded just from walking to my hotel room. Once I got to my room, there was a scale, it wasn't a friendly number, 225lbs. For my height, frame, etc., not really an alarming number, but I looked in the mirror and for the first time probably ever, I didn't like what I saw. I decided it was time to make a change.

Laying in a hotel bed, unable to sleep at 2am, channel surfing, I came across the infomercial for P90X. There seems to be about 100 of these things on at that time of the morning, but this one caught my eye, yes, partially because it was the one my business partner was using, but also because it was the first one that I ever saw where I wanted to look like the "Before" pictures, sure we all want to look like the "After" pictures. I went to BeachBody.com the next day and got started. I later learned I could have saved some money by joining there Million Dolllar Body forum first, but hey, I was never known to be patient. The website, the infomercial, all of it gives you that feeling like this a scam or something, and if I didn't know somebody already doing it and seeing results I would have turned the other way.

Click here to get started: Get Started Now!

Or, click one of these links for my other blogs:
Why P90X for Me?

Weekly Diary

Results

Getting Started

I'm now starting round 5, 90 days to each round-3 phases per round, and I find the results hard to believe. I actually lost 25lbs in the first 30 days! Two weeks into Phase Two, I quit smoking for good!!! Usually, I gain a bunch of weight when I "quit" smoking, instead this time, I've lost a few more % of body fat. My goal from a starting point somewhere north of 20% body fat is 10%, I'm now at 11.5%. I'm no longer worried about the scale, I measure everything in % of body fat with a caliper. I'm adding a lot of muscle, so the results on the scale are immaterial at this point. My waist has gone from 38" down to nearly 32". Unfortunately, my clothes that fit are from the 80's and I'm told no longer in style. On the hockey rink, I'm now flying by the 18 year olds, which I didn't think was possible. I'm even being recruited by a few other leagues....good feeling at this age!

Before/30 days/60 days/90 Days/120 Days/150 Days

Okay, why don't diets work long term? Here is my philosophy, some smart college kid may need to validate this theory - actually they have according my daughter who is a Nutrition and Fitness major at Purdue - Laurens blog. When we diet we not only burn fat but we burn muscle. The more muscle we have the more resting calories we burn. So after the diet, if we go back to our old ways, we are now adding fat easier. I know it sounds simple, but in reality, most of our calories are burned in a resting phase - sleeping, digesting, breathing, etc.

So what is P90X? It is a system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. It includes a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. The DVDs feature Tony Horton, who will keep you engaged every step of the way, and you won't believe your results! Tony is this extremely fit guy even older than me. The diet itself is livable - I eat 6 meals a day and cook for the family within the guidelines.

Why is P90X so effective?

The secret behind the P90X system is a training technique called "Muscle Confusion," which accelerates the results process by constantly introducing new moves and routines so your body never plateaus, and you never get bored! Whether you want to get lean, bulk up, or just plain get ripped, there's an endless variety of ways to mix and match the routines to keep you motivated the full 90 days and beyond! They put together three different programs for every interest - classic, lean, and doubles.

The system includes:

P90X 3-Phase Nutrition Plan designed to help you lose fat while maintaining high energy levels.

P90X Fitness Guide packed with valuable fitness information to help you get the most out of your program.

"How to Bring It" video for a quick overview of the complete P90X Extreme Home Fitness training system.

and 12 Extreme workout videos:

01 Chest & BackTargeted strength and definition workout emphasizes two classic upper-body exercises.

02 PlyometricsExplosive jumping cardio routine proven to dramatically improve athletic performance.

03 Shoulders & ArmsPotent combination of pressing, curling, and fly movements, that will leave you stronger.

04 Yoga XCombines strength, balance, flexibility, and breath work to enhance your physique and calm your mind.

05 Legs & BackGet ready to squat, lunge, and pull for a total-body workout like no other.

06 Kenpo XIntense cardiovascular workout with punching and kicking for endurance, balance, and coordination.

07 X StretchAchieve a higher level of athleticism over a longer period of time, plus prevent injuries and avoid plateaus.

08 Core SynergisticsBuild and support multiple muscle groups to build and support the core while conditioning your body.

09 Chest, Shoulders & TricepsTargeted strength and definition workout emphasizes two classic upper-body exercises.

10 Back & BicepsFlex those powerful biceps and focus on toning and tightening these showcase arm muscles.

11 Cardio XLow-impact cardio routine that is a fun fat-burning workout that will leave you feeling lean and mean.

12 Ab Ripper XSculpt the 6-pack abs of your dreams and benefit your health and physical performance.

Tools to keep you motivated:

P90X Calendar to set your workout goals, track your progress, and stay motivated.

FREE Online Support Tools for access to fitness experts, peer support, and motivation!

All it takes is an hour a day to get in the best shape of your life. And other than a set of dumbbells or resistance bands and a place to do pull-ups, all you really need is some grit-your-teeth commitment. I get up every morning before the rest of the family and push play. I also frequent the forums at Team BeachBody where I find other people like myself, we even have a little competition between a few of us, which I have found to be very motivating and get me past that point of giving up when it wasn't convenient.

Please feel free to leave me a comment if you have any questions, I'm now a coach helping to motivate others to change their lives!