How Do I Keep Going?

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


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


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

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



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

Goal Setting and Competition

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



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



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



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



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



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

Become a Role Model!

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

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

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

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

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

Nutritional Headlines

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

9 Ways to Eat Healthily (and Cheaply)

By Joe Wilkes

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

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

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

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

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

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

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

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

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

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

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

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

Getting Started With P90X

Bookmark This Page!

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

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

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

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

So Who am I?

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

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



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

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

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

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

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

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

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

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

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

Supplements I Recommend:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Why P90X Instead of the Gym for Me?

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!