Monday
New Year's Resolution Challenge and Giveaway
What is your plan for January 1st?? To get healthy? Don't wait until Jan to make your plan. Message me to get in an EXCLUSIVE group committed to 30 days of getting healthy! And in honor of my YEAR anniversary with Beachbody, which started Jan 24, 2010 with P90X and Shakeology, I'm going to give away prizes to all of you who commit with me, with a grand prize winner at the end!
LET ME KNOW IF YOU ARE INTERESTED AND I WILL FORWARD YOU THE DETAILS!
I look forward to hearing from you!
LET ME KNOW IF YOU ARE INTERESTED AND I WILL FORWARD YOU THE DETAILS!
I look forward to hearing from you!
Saturday
5 Things to Cut Out of Your Diet
By Tony Horton, creator of P90X
When I begin training new clients, the first thing I do is ask them about their diets. Because if you want to get major results, you have to cut out what I call "food porn"—food that's doing nothing to fuel your body, and in some cases is actually doing more harm than good. To keep things simple, I tell them there are 5 things that they absolutely, positively, MUST stop eating and drinking if they want to achieve their fitness goals:
1. Processed sugars. I'm talking about white sugar, high fructose corn syrup, sucrose, or pretty much any kind of sugar that came from a factory instead of a piece of fruit. Processed sugar negatively affects your metabolism, your insulin response, even your mood—and all for totally empty calories. Cutting sugar out of your diet means you're going to have to read some labels, because it is by far the most common food additive in the U.S.
2. Alcohol. Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you're just undoing everything you're trying to achieve with your workout.
3. Caffeine. I know there are a lot of people out there who say caffeine can give your workout a little extra "oomph." Obviously, it can give you some extra energy to make you push harder, but the cost is that it increases cortisol levels in your body, which inhibits lean muscle growth. Plus, it can negatively affect your sleep patterns, and you're better off working out when you're rested than when you're juiced.
4. Anything with a face. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. There are plenty of excellent vegetarian protein sources, like beans, tofu, and nuts, so you can eat clean while you get lean.
5. Gluten. Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. The name comes from the Latin word for "glue." You don't need to eat glue. Even if you're not one of the millions who are sensitive or allergic to gluten, you'll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.
By eliminating these empty or harmful "foods" from your diet, you can start turning your body into the well-oiled machine nature intended it to be. By eating a diet rich in fruits, vegetables, and whole grains, you can give yourself the premium fuel to get into the best shape of your life.
Peace,
Tony
When I begin training new clients, the first thing I do is ask them about their diets. Because if you want to get major results, you have to cut out what I call "food porn"—food that's doing nothing to fuel your body, and in some cases is actually doing more harm than good. To keep things simple, I tell them there are 5 things that they absolutely, positively, MUST stop eating and drinking if they want to achieve their fitness goals:
1. Processed sugars. I'm talking about white sugar, high fructose corn syrup, sucrose, or pretty much any kind of sugar that came from a factory instead of a piece of fruit. Processed sugar negatively affects your metabolism, your insulin response, even your mood—and all for totally empty calories. Cutting sugar out of your diet means you're going to have to read some labels, because it is by far the most common food additive in the U.S.
2. Alcohol. Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you're just undoing everything you're trying to achieve with your workout.
3. Caffeine. I know there are a lot of people out there who say caffeine can give your workout a little extra "oomph." Obviously, it can give you some extra energy to make you push harder, but the cost is that it increases cortisol levels in your body, which inhibits lean muscle growth. Plus, it can negatively affect your sleep patterns, and you're better off working out when you're rested than when you're juiced.
4. Anything with a face. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. There are plenty of excellent vegetarian protein sources, like beans, tofu, and nuts, so you can eat clean while you get lean.
5. Gluten. Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. The name comes from the Latin word for "glue." You don't need to eat glue. Even if you're not one of the millions who are sensitive or allergic to gluten, you'll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.
By eliminating these empty or harmful "foods" from your diet, you can start turning your body into the well-oiled machine nature intended it to be. By eating a diet rich in fruits, vegetables, and whole grains, you can give yourself the premium fuel to get into the best shape of your life.
Peace,
Tony
Thursday
Brazil Butt Lift Rocks!
Bum Bum is a killer workout - it's like squats and lunges on speed. Works you legs out AWESOME and you work up a sweat.
Cardio Axe - I feel completely stupid and uncoordinated the first time I did this because it all these Brazillian dance moves. BUT, I stuck with it and by the 2nd time I did it I felt alot more coordinated. I worked up a good sweat and it REALLY works your abs! This actually became my favorite workout!
High and Tight - literally kicked my A$$! I could not believe how good this workout was. I literally thought I might not finish it, but I did! By the last time I did this one I was using the highest resistance booty band and two ankle weights on each leg.
The ab workout is also really good and I was sore the next day.
OVERALL, I am VERY IMPRESSED at how good this workout is. I thought it was going to be whimpy next to P90X and Insanity, but it is GOOD! Shorter workouts (about 35 min each) so that is a nice change! Highly recommended!!
Friday
TurboFire/ChaLean Extreme 20 Week Hybrid!
My next Beachbody challenge - 20 weeks with Chalene Johnson! I am looking forward to starting another new program (after I complete Brazil Butt Lift - which I HIGHLY recommend by the way!). This should be quite the experience - heavy weight training along with intense cardio. What can I say? I'm addicted!
TurboFire/Chalean Extreme Hybrid
TurboFire/Chalean Extreme Hybrid
Wednesday
Your ABS are created in the KITCHEN! Really!
Sure, P90X and Insanity were important to my transformation, but I SWEAR it's the change in my eating habits that started in January that changed my body. I had been working out for YEARS, but until I understood CLEAN EATING, my body didn't change.
Don’t just track you’re the food you eat, track the INGREDIENTS of the foods you eat.
For example, my old diet included:
Instant oatmeal: whole grain rolled oats (with oat bran), sugar, artificial flavors, salt, calcium carbonate (a source of calcium), soy lecithin, guar gum, caramel color, niacinamide, vitamin a palmitate, reduced iron, pyridoxine hydrochloride, riboflavin, thiamin mononitrate, folic acid.
Lean Cuisine: tortilla crusted alaska pollock (alaska pollock, enriched bleached flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, modified cornstarch, tortilla chips (yellow whole corn, vegetable oil {corn, soybean, and/or sunflower oil}), sugar, yellow corn flour, potassium chloride, white corn flour, salt, spices, dextrose, egg white, tomato powder, natural flavor, whey, maltodextrin, yeast, onion powder, leavening (sodium aluminum phosphate, sodium bicarbonate), soy flour, garlic powder, torula yeast, citric acid, corn oil. prefried in cottonseed and/or canola oil), blanched enriched long grain parboiled rice (water, rice, iron, niacin, thiamin mononitrate, folic acid), skim milk, corn, tomatillos, red peppers, water, chile peppers, onions, 2% or less of reduced fat cheddar cheese (cultured part-skim milk, salt, enzymes, annatto color), buttermilk powder, dehydrated sour cream (sour cream (cultured cream, nonfat milk)), modified cornstarch, salt, soybean oil, garlic puree, cultured whey, cilantro, jalapeno puree (jalapeno peppers, salt, acetic acid and calcium chloride), bleached wheat flour, sugar, potassium chloride, lactic acid, spices, calcium lactate
Quaker granola bar: whole grain rolled oats, brown rice syrup, crisp rice (rice, sugar, salt, malted barley flour), sugar, dried sweetened cranberry pieces (sugar, cranberries), semisweet chocolate chunks (sugar, chocolate liquor, cocoa butter, soy lecithin, salt, vanilla), almonds, peanuts, honey, sunflower oil, inulin, whole grain rolled barley, whole grain rolled wheat, molasses, soybean oil, water, glycerin, salt, vanilla, soy lecithin.
TOTAL ingredients: more than 100!
And that is just breakfast, lunch and a snack. Sure, my calorie intake was FINE, but my NUTRITIONAL intake was CRAP.
An example of clean eating and what my normal day looks like now:
Breakfast: Organic steel cut oatmeal, Honey, Almond milk
Snack: Almonds and raisins
Lunch: chicken, spinach, tomatoes, oil and vingar
TOTAL ingredients: 10 - See the difference???
Our bodies aren't meant to eat processed, chemicalized (is that a word?) "food". Diet sodas, fast food, convenience foods, and all that CRAP is horrible for our bodies. Eat clean and you WILL see changes!
Don’t just track you’re the food you eat, track the INGREDIENTS of the foods you eat.
For example, my old diet included:
Instant oatmeal: whole grain rolled oats (with oat bran), sugar, artificial flavors, salt, calcium carbonate (a source of calcium), soy lecithin, guar gum, caramel color, niacinamide, vitamin a palmitate, reduced iron, pyridoxine hydrochloride, riboflavin, thiamin mononitrate, folic acid.
Lean Cuisine: tortilla crusted alaska pollock (alaska pollock, enriched bleached flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, modified cornstarch, tortilla chips (yellow whole corn, vegetable oil {corn, soybean, and/or sunflower oil}), sugar, yellow corn flour, potassium chloride, white corn flour, salt, spices, dextrose, egg white, tomato powder, natural flavor, whey, maltodextrin, yeast, onion powder, leavening (sodium aluminum phosphate, sodium bicarbonate), soy flour, garlic powder, torula yeast, citric acid, corn oil. prefried in cottonseed and/or canola oil), blanched enriched long grain parboiled rice (water, rice, iron, niacin, thiamin mononitrate, folic acid), skim milk, corn, tomatillos, red peppers, water, chile peppers, onions, 2% or less of reduced fat cheddar cheese (cultured part-skim milk, salt, enzymes, annatto color), buttermilk powder, dehydrated sour cream (sour cream (cultured cream, nonfat milk)), modified cornstarch, salt, soybean oil, garlic puree, cultured whey, cilantro, jalapeno puree (jalapeno peppers, salt, acetic acid and calcium chloride), bleached wheat flour, sugar, potassium chloride, lactic acid, spices, calcium lactate
Quaker granola bar: whole grain rolled oats, brown rice syrup, crisp rice (rice, sugar, salt, malted barley flour), sugar, dried sweetened cranberry pieces (sugar, cranberries), semisweet chocolate chunks (sugar, chocolate liquor, cocoa butter, soy lecithin, salt, vanilla), almonds, peanuts, honey, sunflower oil, inulin, whole grain rolled barley, whole grain rolled wheat, molasses, soybean oil, water, glycerin, salt, vanilla, soy lecithin.
TOTAL ingredients: more than 100!
And that is just breakfast, lunch and a snack. Sure, my calorie intake was FINE, but my NUTRITIONAL intake was CRAP.
An example of clean eating and what my normal day looks like now:
Breakfast: Organic steel cut oatmeal, Honey, Almond milk
Snack: Almonds and raisins
Lunch: chicken, spinach, tomatoes, oil and vingar
TOTAL ingredients: 10 - See the difference???
Our bodies aren't meant to eat processed, chemicalized (is that a word?) "food". Diet sodas, fast food, convenience foods, and all that CRAP is horrible for our bodies. Eat clean and you WILL see changes!
Saturday
Doing the Little Things, Every Day
I'm reading a book called The Slight Edge by Jeff Olson. It's an amazing book about life and I highly recommend EVERYONE read it. It's really about how the little decision we make every day shape our lives and can either lead you in a positive direction or a negative direction.
For example, when I committed to my health and fitness back in January, I made small, daily decisions that were easy to do, but just as east NOT to do. I stopped drinking a glass of wine every night. I changed my eating habits. And I exercised 6 days a week. But it would have been JUST as easy for me NOT to do any of those things.
If I had chosen NOT to do those things, would my life be dramatically different today? Not necessarily. I would still be out of shape and unhealthy, but it's not like I would have gained 200 pounds or had a heart attack (probably). Although that certainly does happen to people who maintain an unhealthy lifestyle for long periods of time, making little decisions every day to eat that fattening, processed, salty food and not take care of their bodies.
But when I DID make those decisions to change my lifestyle, did I see an IMMEDIATE change in my body or health? No. I just had to keep doing those small things every day with FAITH that what I was doing was going to transform my health and my body. I think that's why so many people give up so easily when they start a fitness program. They want OVERNIGHT results, and that's just NOT how it works.
So because I made those little decisions every day that were easy to do - I am now in the best shape of my life at 40 years old. What decisions do you want to make today to shape YOUR future?
For example, when I committed to my health and fitness back in January, I made small, daily decisions that were easy to do, but just as east NOT to do. I stopped drinking a glass of wine every night. I changed my eating habits. And I exercised 6 days a week. But it would have been JUST as easy for me NOT to do any of those things.
If I had chosen NOT to do those things, would my life be dramatically different today? Not necessarily. I would still be out of shape and unhealthy, but it's not like I would have gained 200 pounds or had a heart attack (probably). Although that certainly does happen to people who maintain an unhealthy lifestyle for long periods of time, making little decisions every day to eat that fattening, processed, salty food and not take care of their bodies.
But when I DID make those decisions to change my lifestyle, did I see an IMMEDIATE change in my body or health? No. I just had to keep doing those small things every day with FAITH that what I was doing was going to transform my health and my body. I think that's why so many people give up so easily when they start a fitness program. They want OVERNIGHT results, and that's just NOT how it works.
So because I made those little decisions every day that were easy to do - I am now in the best shape of my life at 40 years old. What decisions do you want to make today to shape YOUR future?
Friday
You Don't Have Time to Work Out? Really???
I have had some fabulous results with my commitment to being fit and health since January. There isn't a day that goes by that someone at work or who I know personally says "Wow! You look great! What are you doing? I need to do what you are doing!" And I tell them "P90X and Insanity!" And more times than not, they say "Well, I don't have time for that" and that's the end of it.
Really? You don't have time? I hear this from people of all walks of life. Single, married, some have kids, some don't. Some work long shifts, some don't.
I have a full-time, Monday through Friday job and a part-time job as a Beachbody coach. I have two kids that I have to get to school every day by myself. Both are involved in after-school activities. I could easily say I don't have time too.
But when I decided to commit to P90X, pushing play 6 days as week, I meant it. I had to give up some things. I had to stop sitting on my computer playing Farmville. I had to give up some TV shows (as if my life isn't BETTER because I didn't watch the Bachelorette?) I had to pre-plan my meals. I had to shop and cook with those meals in mind.
When I decided that doing my workouts after work was taking too much time away from my kids, I changed my workout time to BEFORE work. I get up at 5am during the work week. Do I enjoy that? NO! But I'm committed to keeping up with my fitness AND my family. It's just not an option for me. I HAVE to work out. I HAVE to eat clean and healthy. That's it. And now I've stuck to it for 243 days. That's right - 243 days!!
No matter how busy your lives are, there are ways to find time to work out. You might have to make a few adjustments to your schedule or shorten your workouts, but not having enough time is not a legitimate excuse! Make exercising part of your routine!
And guess what? Not everyone has to do P90X or Insanity. There are other programs available. 10 Minute Trainer (by Tony Horton, same guy that does P90X) has given people FABULOUS results. Do you have 10 Minutes a day? It might be a good place to start to get into a routine, commit to being fit and healthy. And you never know. You might love it so much you do P90X next!
Really? You don't have time? I hear this from people of all walks of life. Single, married, some have kids, some don't. Some work long shifts, some don't.
I have a full-time, Monday through Friday job and a part-time job as a Beachbody coach. I have two kids that I have to get to school every day by myself. Both are involved in after-school activities. I could easily say I don't have time too.
But when I decided to commit to P90X, pushing play 6 days as week, I meant it. I had to give up some things. I had to stop sitting on my computer playing Farmville. I had to give up some TV shows (as if my life isn't BETTER because I didn't watch the Bachelorette?) I had to pre-plan my meals. I had to shop and cook with those meals in mind.
When I decided that doing my workouts after work was taking too much time away from my kids, I changed my workout time to BEFORE work. I get up at 5am during the work week. Do I enjoy that? NO! But I'm committed to keeping up with my fitness AND my family. It's just not an option for me. I HAVE to work out. I HAVE to eat clean and healthy. That's it. And now I've stuck to it for 243 days. That's right - 243 days!!
No matter how busy your lives are, there are ways to find time to work out. You might have to make a few adjustments to your schedule or shorten your workouts, but not having enough time is not a legitimate excuse! Make exercising part of your routine!
And guess what? Not everyone has to do P90X or Insanity. There are other programs available. 10 Minute Trainer (by Tony Horton, same guy that does P90X) has given people FABULOUS results. Do you have 10 Minutes a day? It might be a good place to start to get into a routine, commit to being fit and healthy. And you never know. You might love it so much you do P90X next!
Saturday
Workout Meditation or Distraction?
Someone on Facebook posted this quote the other day:
"Failure. Get comfortable with it. If you’re not failing, you’re not getting better. And if you’re not getting better, you’re getting worse." In other words, make your workouts intense. Make them a challenge to YOU. If you aren't challenging yourself - if everything is easy or perfect - then you aren't doing yourself any favors.
Then I found the blog the quote came from and read further. This guy does CrossFit workouts, but of course it's true for anyone trying to maximize their fitness results.
"The people who get the most out of workouts are not the ones who complete them easily, or those who zone out halfway through in an effort to “just get through it.” If you ever find this to be the case during a workout, you’re missing the point."
"The bottom line is that fitness requires failure. Your body adapts to challenges it cannot meet in order to better prepare itself for the future. This process involves levels of fear and intensity that are typically uncomfortable, but absolutely necessary. If you’re not outside your comfort zone, you will not improve. And if you’re not trying to improve, what exactly are you doing?"
This really got me thinking about my own attitude lately with my workouts. I've been in the mindset to "let's just get this over with" or "I'm tired, I'm not going to work hard today" or "Hurry up, I want to be DONE". My workouts have been a distraction. But if this is my attitude, then why exactly am I wasting an hour of my day doing a half-a$$ed workout? Shouldn't I MAXIMIZE this time I'm taking to work on my fitness? Shouldn't I focus on what I'm doing and "BRING IT" and "DIG DEEPER" like Tony and Shaun T are always telling me?
So yesterday, I took this new attitude to heart doing P90X Legs & Back. I pushed HARD. I stayed FOCUSED on what I was doing. I didn't keep taking breaks to put dishes away in the kitchen or check my Facebook (YES, I've been known to do those things in the middle of a workout!) I decided to USE my hour to WORK MY BODY and it was AWESOME! I focused on FORM, I got DEEP in my lunges and squats. It almost felt like a meditation. It was great! I have not been so tired after a Legs and Back workout in a LONG time.
So how do you want to feel after your workout today?
"Failure. Get comfortable with it. If you’re not failing, you’re not getting better. And if you’re not getting better, you’re getting worse." In other words, make your workouts intense. Make them a challenge to YOU. If you aren't challenging yourself - if everything is easy or perfect - then you aren't doing yourself any favors.
Then I found the blog the quote came from and read further. This guy does CrossFit workouts, but of course it's true for anyone trying to maximize their fitness results.
"The people who get the most out of workouts are not the ones who complete them easily, or those who zone out halfway through in an effort to “just get through it.” If you ever find this to be the case during a workout, you’re missing the point."
"The bottom line is that fitness requires failure. Your body adapts to challenges it cannot meet in order to better prepare itself for the future. This process involves levels of fear and intensity that are typically uncomfortable, but absolutely necessary. If you’re not outside your comfort zone, you will not improve. And if you’re not trying to improve, what exactly are you doing?"
This really got me thinking about my own attitude lately with my workouts. I've been in the mindset to "let's just get this over with" or "I'm tired, I'm not going to work hard today" or "Hurry up, I want to be DONE". My workouts have been a distraction. But if this is my attitude, then why exactly am I wasting an hour of my day doing a half-a$$ed workout? Shouldn't I MAXIMIZE this time I'm taking to work on my fitness? Shouldn't I focus on what I'm doing and "BRING IT" and "DIG DEEPER" like Tony and Shaun T are always telling me?
So yesterday, I took this new attitude to heart doing P90X Legs & Back. I pushed HARD. I stayed FOCUSED on what I was doing. I didn't keep taking breaks to put dishes away in the kitchen or check my Facebook (YES, I've been known to do those things in the middle of a workout!) I decided to USE my hour to WORK MY BODY and it was AWESOME! I focused on FORM, I got DEEP in my lunges and squats. It almost felt like a meditation. It was great! I have not been so tired after a Legs and Back workout in a LONG time.
So how do you want to feel after your workout today?
Wednesday
The Science behind TurboFire®
On my list for next workout program (between that, BBL or Chalean Extreme) I can't decide!
Whenever you have one successful workout program, it's always hard to decide what to do next. When you have three, like Turbo Jam®, Turbo Kick®, and ChaLEAN Extreme® creator Chalene Johnson does, it can seem like an especially daunting task. But when Johnson's Fat Blaster workout (part of the Turbo Jam® Fat Burning Elite program) became a serendipitous hit, we knew it was time for Chalene to take things to the next level. That's how the idea for TurboFire® was born. The goal was to create a next-level fitness program that could be done by anyone and was easy to follow. Here's how we did it.
What is HIIT?
TurboFire is based around a concept called High Intensity Interval Training, or HIIT. HIIT has been somewhat popular since the '90s, when a study suggested that you could burn up to 9 times more body fat using short but very high-intensity intervals than you could using old-school steady-state aerobic training. HIIT's popularity had been cultish, mainly because HIIT training had two perceived negatives associated with it. First, it's hard; as in full-bore, maxed-out cross-eyed hard. (The Tabata study from '96 forced subjects to 170% of VO2 max, or the maximum capacity for the body to transport and use oxygen during incremental exercise.) Second, it can only be effective when done in short cycles. But Chalene was intrigued with HIIT's time-efficient structure, which promised great results, so we decided to see if we could create a training program based around it.
The AfterBurn Effect
Our decision to focus on HIIT wasn't based on just one study. Additional studies have showed similar results, using variations of the HIIT protocol. A 2001 study concluded that HIIT training increases the resting metabolic rate (RMR) for the 24 hours following a workout due to excess post-exercise oxygen consumption, which explains how a short interval workout can have a longer-lasting effect on body composition change than a much longer cardio session.
We termed this phenomenon the AfterBurn Effect and began assembling a series of workouts that could maximize HIIT across many training platforms. Increases in post-exercise oxygen consumption are not unique to HIIT. No other style of training has HIIT's peak numbers, but they can be done for longer periods of time. There is science behind the saying "For every action, there is a reaction." All that intense HIIT training comes at a cost; the body breaks down quickly and it can't be sustained for very long.
Numerous studies were on the same page in showing that fitness gains made with HIIT training begin to plateau sometime after the third week. Therefore, the key to creating a fitness program using the HIIT modality required us to figure out how to either get the body to recover for another round of HIIT training as quickly as possible, or look at other training modalities that could work in conjunction with HIIT that also yielded results.
The Periodizational Approach
In basic terms, periodizational training means finding a way to alter training over time to maximize results; sort of like basic cross-training, but with a more well-defined plan. If you're familiar with Beachbody's fitness programs, you've seen this before. All our programs have a schedule that changes over time. The two factors that control how much change occurs are time and intensity. Essentially, over time everyone should alter their approach to training, and the fitter you are, the more your approach needs to change, to continually cause something called the adaptation response. For those of you who've done P90X®, the TurboFire schedule should look familiar.
But TurboFire, as Chalene says, "is not P90X for girls." It's a HIIT-focused training program, where all the other training is designed to prepare you to get the best results possible during your HIIT training phases. And while both P90X and TurboFire have a somewhat complex periodizational structure, their schedules are quite different. TurboFire combines both of the philosophies you'll hear Chalene espouse in her other programs, Turbo Jam and ChaLEAN Extreme.
Muscle Burns Fat®
The tagline from ChaLEAN Extreme, Muscle Burns Fat®, doesn't get chucked out the window just because we created some HIIT routines. The physiological principle that adding muscle to your frame increases your metabolism and leads to changes in body composition is valid, and you'll find that resistance work is a major component of TurboFire.
In ChaLEAN Extreme, you'll often hear Chalene say you should do resistance training three times per week for the rest of your life. It's not just talk, and TurboFire holds you to it. In fact, in an homage to the P90X tagline, Muscle Confusion™, as part of the TurboFire program, you'll receive a schedule for a hybrid program that combines ChaLEAN Extreme and TurboFire. When you combine the two programs, you get a periodizational schedule that'll keep challenging your body's adaptation response for nearly a year!
Advanced Cardio Conditioning
TurboFire, in fact, is not as much of a HIIT program as it is a Chalene program. Her workouts are unique, and TurboFire is very much an extension of her first Beachbody program, Turbo Jam, which was a home version of her health club training class, Turbo Kick. She termed her first vision of TurboFire "the next level of Turbo Kick," and that's pretty much what we've got here. The program has the look and feel of being in an exercise class at the gym—Chalene's preferred environment.
Chalene likes the class environment because "it's fun and provides motivation." But there's more than fun at the root of her classes. Cardio is an umbrella term that covers a lot of different styles of training, from easy aerobic to intense HIIT. No matter where between these extremes your workout falls, you're going to be targeting different human energy systems that have different physiological benefits. For the TurboFire system, Chalene created different cardio classes to make sure each of these energy systems were being targeted, to achieve an effect she calls Cardio Confusion, a play on words referencing P90X's Muscle Confusion.
Cardio Confusion is more than a slogan. The cardio phases of the TurboFire program combine different styles of interval training with recovery-oriented aerobic training to create a steady growth curve in your fitness levels. This accelerates your body's ability to get ready for your next round of HIIT, but it also takes advantage of the AfterBurn Effect by targeting different energy systems.
Recovery
Targeted recovery is not a by-product of TurboFire, but an essential part of the program. That you only get stronger at rest is a gym cliché that, as many do, holds a lot of truth. Active recovery helps your body grow strong much more quickly than does rest alone. All high-level training programs work better if they contain targeted rest and recovery phases. During these periods, you target the body's aerobic system, stabilizer muscles, and use techniques, which stretches out overworked muscle fibers and heals connective tissue microtrauma.
A program for one. A program for all.
It's often difficult to find one fitness program that would work for everyone, and it's generally not best to recommend that everyone do the same program, rather than steering each person toward the program that best fits their needs. Reality, though, has taught us that people often want to do what inspires them, whether it fits their ability level or not. Beachbody's high-level programs P90X and INSANITY® are meant to be "graduate" programs only; each comes with a fitness test that, if you can't complete it, recommends you do a lower-level program first instead. While our beginning-level customers should pay attention to this advice, and would usually get better results with an easier program, we've learned that they don't always do what we recommend.
With TurboFire, however, we've done our best to allow nearly anyone to attempt the program safely. In fact, we included a 2-month preparatory schedule for anyone who thinks they may not be ready for the rigors of HIIT training. Not only that, every move in the program comes with a modified version that almost anyone should be able to follow. Furthermore, Chalene recognized that some men can be rhythm-challenged, so she purposely made the choreography a lot easier to follow than it is in Turbo Jam and her health club classes.
Diet
The final element of the program is diet, another element where TurboFire has evolved beyond other Beachbody programs. TurboFire has gone in the opposite direction from P90X, which has a phased eating plan that some of our customers have found to be complex. Instead, TurboFire's diet has expanded on the Beachbody Step by Step Nutrition Guide and tried to give you a variety of different ways to alter your eating habits, with the same end purpose as our other plans: a balanced diet that fuels exercise recovery.
Essentially, the entire TurboFire program has a singular focus: that getting fit can be fun, and that eating healthy doesn't need to be a complex task. And while there's a lot of science behind what you'll see as you follow along, our goal was to make it as simple as the original Beachbody® tagline: Just Push Play.
Whenever you have one successful workout program, it's always hard to decide what to do next. When you have three, like Turbo Jam®, Turbo Kick®, and ChaLEAN Extreme® creator Chalene Johnson does, it can seem like an especially daunting task. But when Johnson's Fat Blaster workout (part of the Turbo Jam® Fat Burning Elite program) became a serendipitous hit, we knew it was time for Chalene to take things to the next level. That's how the idea for TurboFire® was born. The goal was to create a next-level fitness program that could be done by anyone and was easy to follow. Here's how we did it.
What is HIIT?
TurboFire is based around a concept called High Intensity Interval Training, or HIIT. HIIT has been somewhat popular since the '90s, when a study suggested that you could burn up to 9 times more body fat using short but very high-intensity intervals than you could using old-school steady-state aerobic training. HIIT's popularity had been cultish, mainly because HIIT training had two perceived negatives associated with it. First, it's hard; as in full-bore, maxed-out cross-eyed hard. (The Tabata study from '96 forced subjects to 170% of VO2 max, or the maximum capacity for the body to transport and use oxygen during incremental exercise.) Second, it can only be effective when done in short cycles. But Chalene was intrigued with HIIT's time-efficient structure, which promised great results, so we decided to see if we could create a training program based around it.
The AfterBurn Effect
Our decision to focus on HIIT wasn't based on just one study. Additional studies have showed similar results, using variations of the HIIT protocol. A 2001 study concluded that HIIT training increases the resting metabolic rate (RMR) for the 24 hours following a workout due to excess post-exercise oxygen consumption, which explains how a short interval workout can have a longer-lasting effect on body composition change than a much longer cardio session.
We termed this phenomenon the AfterBurn Effect and began assembling a series of workouts that could maximize HIIT across many training platforms. Increases in post-exercise oxygen consumption are not unique to HIIT. No other style of training has HIIT's peak numbers, but they can be done for longer periods of time. There is science behind the saying "For every action, there is a reaction." All that intense HIIT training comes at a cost; the body breaks down quickly and it can't be sustained for very long.
Numerous studies were on the same page in showing that fitness gains made with HIIT training begin to plateau sometime after the third week. Therefore, the key to creating a fitness program using the HIIT modality required us to figure out how to either get the body to recover for another round of HIIT training as quickly as possible, or look at other training modalities that could work in conjunction with HIIT that also yielded results.
The Periodizational Approach
In basic terms, periodizational training means finding a way to alter training over time to maximize results; sort of like basic cross-training, but with a more well-defined plan. If you're familiar with Beachbody's fitness programs, you've seen this before. All our programs have a schedule that changes over time. The two factors that control how much change occurs are time and intensity. Essentially, over time everyone should alter their approach to training, and the fitter you are, the more your approach needs to change, to continually cause something called the adaptation response. For those of you who've done P90X®, the TurboFire schedule should look familiar.
But TurboFire, as Chalene says, "is not P90X for girls." It's a HIIT-focused training program, where all the other training is designed to prepare you to get the best results possible during your HIIT training phases. And while both P90X and TurboFire have a somewhat complex periodizational structure, their schedules are quite different. TurboFire combines both of the philosophies you'll hear Chalene espouse in her other programs, Turbo Jam and ChaLEAN Extreme.
Muscle Burns Fat®
The tagline from ChaLEAN Extreme, Muscle Burns Fat®, doesn't get chucked out the window just because we created some HIIT routines. The physiological principle that adding muscle to your frame increases your metabolism and leads to changes in body composition is valid, and you'll find that resistance work is a major component of TurboFire.
In ChaLEAN Extreme, you'll often hear Chalene say you should do resistance training three times per week for the rest of your life. It's not just talk, and TurboFire holds you to it. In fact, in an homage to the P90X tagline, Muscle Confusion™, as part of the TurboFire program, you'll receive a schedule for a hybrid program that combines ChaLEAN Extreme and TurboFire. When you combine the two programs, you get a periodizational schedule that'll keep challenging your body's adaptation response for nearly a year!
Advanced Cardio Conditioning
TurboFire, in fact, is not as much of a HIIT program as it is a Chalene program. Her workouts are unique, and TurboFire is very much an extension of her first Beachbody program, Turbo Jam, which was a home version of her health club training class, Turbo Kick. She termed her first vision of TurboFire "the next level of Turbo Kick," and that's pretty much what we've got here. The program has the look and feel of being in an exercise class at the gym—Chalene's preferred environment.
Chalene likes the class environment because "it's fun and provides motivation." But there's more than fun at the root of her classes. Cardio is an umbrella term that covers a lot of different styles of training, from easy aerobic to intense HIIT. No matter where between these extremes your workout falls, you're going to be targeting different human energy systems that have different physiological benefits. For the TurboFire system, Chalene created different cardio classes to make sure each of these energy systems were being targeted, to achieve an effect she calls Cardio Confusion, a play on words referencing P90X's Muscle Confusion.
Cardio Confusion is more than a slogan. The cardio phases of the TurboFire program combine different styles of interval training with recovery-oriented aerobic training to create a steady growth curve in your fitness levels. This accelerates your body's ability to get ready for your next round of HIIT, but it also takes advantage of the AfterBurn Effect by targeting different energy systems.
Recovery
Targeted recovery is not a by-product of TurboFire, but an essential part of the program. That you only get stronger at rest is a gym cliché that, as many do, holds a lot of truth. Active recovery helps your body grow strong much more quickly than does rest alone. All high-level training programs work better if they contain targeted rest and recovery phases. During these periods, you target the body's aerobic system, stabilizer muscles, and use techniques, which stretches out overworked muscle fibers and heals connective tissue microtrauma.
A program for one. A program for all.
It's often difficult to find one fitness program that would work for everyone, and it's generally not best to recommend that everyone do the same program, rather than steering each person toward the program that best fits their needs. Reality, though, has taught us that people often want to do what inspires them, whether it fits their ability level or not. Beachbody's high-level programs P90X and INSANITY® are meant to be "graduate" programs only; each comes with a fitness test that, if you can't complete it, recommends you do a lower-level program first instead. While our beginning-level customers should pay attention to this advice, and would usually get better results with an easier program, we've learned that they don't always do what we recommend.
With TurboFire, however, we've done our best to allow nearly anyone to attempt the program safely. In fact, we included a 2-month preparatory schedule for anyone who thinks they may not be ready for the rigors of HIIT training. Not only that, every move in the program comes with a modified version that almost anyone should be able to follow. Furthermore, Chalene recognized that some men can be rhythm-challenged, so she purposely made the choreography a lot easier to follow than it is in Turbo Jam and her health club classes.
Diet
The final element of the program is diet, another element where TurboFire has evolved beyond other Beachbody programs. TurboFire has gone in the opposite direction from P90X, which has a phased eating plan that some of our customers have found to be complex. Instead, TurboFire's diet has expanded on the Beachbody Step by Step Nutrition Guide and tried to give you a variety of different ways to alter your eating habits, with the same end purpose as our other plans: a balanced diet that fuels exercise recovery.
Essentially, the entire TurboFire program has a singular focus: that getting fit can be fun, and that eating healthy doesn't need to be a complex task. And while there's a lot of science behind what you'll see as you follow along, our goal was to make it as simple as the original Beachbody® tagline: Just Push Play.
Tuesday
"Why do you have to bring me down?"
I just got back from my very first Team Beachbody Game Plan Training in Washington, DC this weekend. I was so excited to get to meet coaches from all over the country and actually experience the ENERGY of being in a room full of people who LOVE Beachbody, are at various stages of their own fitness journeys, and want to grow their businesses. It was AWESOME!
Then I came home, full of new ideas, excitement and energy. While I was at my daughter's soccer practice, I ran into a dad of one of her friend's who I haven't seen in a few years. I had my INSANITY t-shirt on, so of course, conversations always turn to Beachbody. He said he had some co-workers who were also coaches, so I asked him to pass on my email address to them, since it's always great to meet other local coaches. As he was walking away he said "It's just another one of those pyramid schemes"..."Bye".
I sat there all dejected, wanting to stand up for the company I have learned so much about in the last few months. "No it's NOT a pyramid scheme!" I wanted to yell! "It's a REAL company that wants to help people get fit and healthy!" But of course, I couldn't yell it across the soccer field at him. I just had to take that negative energy home with me.
I talked to my husband about it at home, and it's not something that he hasn't heard either. We talked about what we could say to people like that. I liked Larry Zimberg's thoughts on it. Just say "I don't know anything about that, I just know I'm helping people get healthy AND getting paid for it" and leave it at that.
But then I decided I wanted more info for myself. Why is it that this type of business sounds "shady" to people? I'm not stupid, I have a master's degree and have worked at the same job for 18 years, and I think this is a great opportunity, but why?? So I found the an article that I think will explain the difference between Beachbody, a REAL company and a pyramid scheme:
Is Beachbody a Pyramid Scheme?
September 3, 2008 — Rich
I received a brilliant email yesterday from my top coach in Colorado, Mike, and I absolutely have to share it with every one who thinks that BB is a pyramid scheme:
“My fiance and I were having a discussion the other day over a remark that one of her friends made. That remark went something like this “oh, that is just one of those pyramid schemes”.
One of our problems is dealing with the negativity surrounding the reputation of the phrases “pyramid scheme”, “network marketing”. “multi-level marketing (MLM)” or “direct selling business”.
First of all, the grand daddy of them all, Amway, went under very serious, expensive and prolonged investigation into this sort of activity back in the early 70’s. The results proved that Amway was not a “pyramid scheme” (which is illegal) and paved the way for the whole multi-level marketing industry that has boomed over the past 35 years.
In Quixtar’s (the current name used for the Amway distributor business) Business Rules and Regulations it states:
“A pyramid is a scheme in which an individual pays for the right to recruit additional persons into the scheme who, in turn, receive the same right to receive profits from recruiting others.
Three common elements of a pyramid scheme have been identified as: (1) a large, required initial investment or purchase of inventory: (2) direct payment for recruiting additional persons into the scheme; (3) heavy emphasis on recruiting additional persons, with little or no emphasis on selling products to consumers.”
Beachbody certainly has none of the above components of a pyramid scheme. Anyone who refers to Beachbody as a pyramid scheme is talking out of ignorance combined with obvious negative past experiences with MLMs in general or, perhaps, an illegal pyramid scheme. In fact, I was duped into one such scheme because the Chief Economic Advisor of the Reagan administration, Art Laffer of the infamous “Laffer Curve”, was on the Board of Directors of this company. That company did have several of the components mentioned above.
In fact, Beachbody is squeaky clean on this one as: (1) Beachbody has no required inventory, period; (2) there is no direct payment for recruiting in Beachbody, period; (3) Beachbody is all about products to consumers. In fact, on the last point, Beachbody is currently paying $90 million this year for new customers that it passes on to Emeralds and above. I am not aware of any other MLM that does this.
Another interesting fact is that Beachbody was not created to be an MLM. It was already a very successful company before adding a network marketing component. I am not aware of any other MLM company that has ever had such history before becoming a MLM. Are you?
There is no question that adding a coaching program was in the best interest of Beachbody’s customers. If you were the executive of Beachbody would you have created a coaching program with all the overhead of adding a coaching division within the company (the salaries of the coaches, office space, additional phone lines, computers, etc) where the employees true incentive was to keep his job. Or would you opt for the brilliance of the network of independent coaches where:
1. There is no additional employees with additional salaries
2. The only way a coach can be successful is to be a product of the system
3. Being a product of the system he/she is a few steps ahead of the customers and any new coaches that he/she sponsors
4. There is a non-salaried advocate of the company to create new customer activity and to advise existing customers of different or additional products to improve their fitness goals
5. Because, in essence, coaches get paid to be fit through the system of sharing, existing coaches will help the whole system grow. As the coaching network grows Beachbody will have a tremendous impact for turning around the greatest epidemics in the history of the US - Type 2 Diabetes because of a grossly overweight society.
Our opportunity is unprecedented. There has never been a greater need for a fitness and health system that works. And I have never been exposed to a fitness and health company that works as well as Beachbody. Most people will not get involved because it is a network marketing (MLM) company and/or opportunity. I believe the reasons they will get involved will be one of these:
1. To personally improve their physical appearance
2. To look and feel healthier
3. They were convinced that Beachbody has superior products to achieve their weight and fitness goals
4. Because a medical advisor or doctor told them that they must loose weight (this will be big soon with the coming Type 2 Diabetes product)
5. That they needed a motivation or reason to be fit other than number 4 above (I was in this category)
6. They want to be part of society’s weight solution instead of part of the problem
7. They want an at home business that makes sense
8. They like the idea of getting paid to be fit
It is my opinion that after someone is involved and really understands this company’s vision, that they will stay in this program for most of the above reasons.
The company desperately needs additional active coaches to succeed in its mission. In my opinion, that is why they are having current recruiting contests and, most importantly, that is why they are going to get new coaches the same way they know how to get new customers - infomercials.”
We do not know the original author of this piece to give proper credit, but we thank that person very much for writing such a concise explanation.
Then I came home, full of new ideas, excitement and energy. While I was at my daughter's soccer practice, I ran into a dad of one of her friend's who I haven't seen in a few years. I had my INSANITY t-shirt on, so of course, conversations always turn to Beachbody. He said he had some co-workers who were also coaches, so I asked him to pass on my email address to them, since it's always great to meet other local coaches. As he was walking away he said "It's just another one of those pyramid schemes"..."Bye".
I sat there all dejected, wanting to stand up for the company I have learned so much about in the last few months. "No it's NOT a pyramid scheme!" I wanted to yell! "It's a REAL company that wants to help people get fit and healthy!" But of course, I couldn't yell it across the soccer field at him. I just had to take that negative energy home with me.
I talked to my husband about it at home, and it's not something that he hasn't heard either. We talked about what we could say to people like that. I liked Larry Zimberg's thoughts on it. Just say "I don't know anything about that, I just know I'm helping people get healthy AND getting paid for it" and leave it at that.
But then I decided I wanted more info for myself. Why is it that this type of business sounds "shady" to people? I'm not stupid, I have a master's degree and have worked at the same job for 18 years, and I think this is a great opportunity, but why?? So I found the an article that I think will explain the difference between Beachbody, a REAL company and a pyramid scheme:
Is Beachbody a Pyramid Scheme?
September 3, 2008 — Rich
I received a brilliant email yesterday from my top coach in Colorado, Mike, and I absolutely have to share it with every one who thinks that BB is a pyramid scheme:
“My fiance and I were having a discussion the other day over a remark that one of her friends made. That remark went something like this “oh, that is just one of those pyramid schemes”.
One of our problems is dealing with the negativity surrounding the reputation of the phrases “pyramid scheme”, “network marketing”. “multi-level marketing (MLM)” or “direct selling business”.
First of all, the grand daddy of them all, Amway, went under very serious, expensive and prolonged investigation into this sort of activity back in the early 70’s. The results proved that Amway was not a “pyramid scheme” (which is illegal) and paved the way for the whole multi-level marketing industry that has boomed over the past 35 years.
In Quixtar’s (the current name used for the Amway distributor business) Business Rules and Regulations it states:
“A pyramid is a scheme in which an individual pays for the right to recruit additional persons into the scheme who, in turn, receive the same right to receive profits from recruiting others.
Three common elements of a pyramid scheme have been identified as: (1) a large, required initial investment or purchase of inventory: (2) direct payment for recruiting additional persons into the scheme; (3) heavy emphasis on recruiting additional persons, with little or no emphasis on selling products to consumers.”
Beachbody certainly has none of the above components of a pyramid scheme. Anyone who refers to Beachbody as a pyramid scheme is talking out of ignorance combined with obvious negative past experiences with MLMs in general or, perhaps, an illegal pyramid scheme. In fact, I was duped into one such scheme because the Chief Economic Advisor of the Reagan administration, Art Laffer of the infamous “Laffer Curve”, was on the Board of Directors of this company. That company did have several of the components mentioned above.
In fact, Beachbody is squeaky clean on this one as: (1) Beachbody has no required inventory, period; (2) there is no direct payment for recruiting in Beachbody, period; (3) Beachbody is all about products to consumers. In fact, on the last point, Beachbody is currently paying $90 million this year for new customers that it passes on to Emeralds and above. I am not aware of any other MLM that does this.
Another interesting fact is that Beachbody was not created to be an MLM. It was already a very successful company before adding a network marketing component. I am not aware of any other MLM company that has ever had such history before becoming a MLM. Are you?
There is no question that adding a coaching program was in the best interest of Beachbody’s customers. If you were the executive of Beachbody would you have created a coaching program with all the overhead of adding a coaching division within the company (the salaries of the coaches, office space, additional phone lines, computers, etc) where the employees true incentive was to keep his job. Or would you opt for the brilliance of the network of independent coaches where:
1. There is no additional employees with additional salaries
2. The only way a coach can be successful is to be a product of the system
3. Being a product of the system he/she is a few steps ahead of the customers and any new coaches that he/she sponsors
4. There is a non-salaried advocate of the company to create new customer activity and to advise existing customers of different or additional products to improve their fitness goals
5. Because, in essence, coaches get paid to be fit through the system of sharing, existing coaches will help the whole system grow. As the coaching network grows Beachbody will have a tremendous impact for turning around the greatest epidemics in the history of the US - Type 2 Diabetes because of a grossly overweight society.
Our opportunity is unprecedented. There has never been a greater need for a fitness and health system that works. And I have never been exposed to a fitness and health company that works as well as Beachbody. Most people will not get involved because it is a network marketing (MLM) company and/or opportunity. I believe the reasons they will get involved will be one of these:
1. To personally improve their physical appearance
2. To look and feel healthier
3. They were convinced that Beachbody has superior products to achieve their weight and fitness goals
4. Because a medical advisor or doctor told them that they must loose weight (this will be big soon with the coming Type 2 Diabetes product)
5. That they needed a motivation or reason to be fit other than number 4 above (I was in this category)
6. They want to be part of society’s weight solution instead of part of the problem
7. They want an at home business that makes sense
8. They like the idea of getting paid to be fit
It is my opinion that after someone is involved and really understands this company’s vision, that they will stay in this program for most of the above reasons.
The company desperately needs additional active coaches to succeed in its mission. In my opinion, that is why they are having current recruiting contests and, most importantly, that is why they are going to get new coaches the same way they know how to get new customers - infomercials.”
We do not know the original author of this piece to give proper credit, but we thank that person very much for writing such a concise explanation.
Friday
Shakeology 3 Day Cleanse
I just finished listening to a webinar on the Shakeology 3 day cleanse and I learned alot of information I didn't know.
If you are starting a new fitness program and want to JUMP START your weight loss or if you are getting ready to hit a RECOVERY WEEK in your program and want to break your weight loss plateau, I would REALLY consider doing this cleanse.
Here's the cleanse explained: Shakeology Recipes and Cleanse Info
The test group of 60 people lost from 0 to 11 pounds and inches off their waist. Even the people that didn't lose weight lost bloat, inches and cleansed their bodies of toxins during the cleanse. One of my coaches lost 3 pounds and 3.5 inches off her waist in three days and she had not lost that much in the previous 30 days doing P90X.
If you decide to do it, track your weight and do measurements before and after (measure 2 inches above and below your belly button and AT your belly button, since people carry their "bloat" in different areas).
I have two suggestions if you aren't already getting Shakeology. First, find a couple of friends to do the cleanse with and share a bag. Second, if people are interested, I would be willing to sell you 3 days worth of packets at $4 each packet, which would end up costing you $36 for 9 packets). If anyone is interested in that, let me know and I can purchase some extra packets! If you aren't my Beachbody customer, you would need to sign up here: Free Beachbody Membership or you can go here to purchase Shakeology: My Shakeology Website
I am going to do this during my upcoming recovery week - so I'll keep you posted on how I do!
If you are starting a new fitness program and want to JUMP START your weight loss or if you are getting ready to hit a RECOVERY WEEK in your program and want to break your weight loss plateau, I would REALLY consider doing this cleanse.
Here's the cleanse explained: Shakeology Recipes and Cleanse Info
The test group of 60 people lost from 0 to 11 pounds and inches off their waist. Even the people that didn't lose weight lost bloat, inches and cleansed their bodies of toxins during the cleanse. One of my coaches lost 3 pounds and 3.5 inches off her waist in three days and she had not lost that much in the previous 30 days doing P90X.
If you decide to do it, track your weight and do measurements before and after (measure 2 inches above and below your belly button and AT your belly button, since people carry their "bloat" in different areas).
I have two suggestions if you aren't already getting Shakeology. First, find a couple of friends to do the cleanse with and share a bag. Second, if people are interested, I would be willing to sell you 3 days worth of packets at $4 each packet, which would end up costing you $36 for 9 packets). If anyone is interested in that, let me know and I can purchase some extra packets! If you aren't my Beachbody customer, you would need to sign up here: Free Beachbody Membership or you can go here to purchase Shakeology: My Shakeology Website
I am going to do this during my upcoming recovery week - so I'll keep you posted on how I do!
Sunday
Don't say 'I CAN'T'. Say 'I PRESENTLY STRUGGLE WITH...'
This is Tony Horton from the interview in the new Chest, Back and Balls - P90X One on One. I thought it was great so I had to re-post it!
"P90X is a skill based program. There are supposed to be alot of exercises you can't do the first time, the second time, the third time, the forth time, the fifth time. But maybe by the 6th, 7th, or 8th time you can do one or two of them. For alot of people that can be very frustrating, and is the reason that no one has done a program like P90X before, because people who make fitness programs are afraid to deliver something that people can't do pretty well right away. That's why the plateau effect is the case for so many other programs. For P90X it's a completely different thing. There are people who start P90X and they can't do half or 3/4 of it but they GOT THE CONCEPT that IT'S a JOURNEY, it's a struggle, and over the course of time, that's how you improve. You get BETTER at your pull-ups, you get BETTER at your push-ups, your range of motion increases, and your flexibility increases."
"P90X is a skill based program. There are supposed to be alot of exercises you can't do the first time, the second time, the third time, the forth time, the fifth time. But maybe by the 6th, 7th, or 8th time you can do one or two of them. For alot of people that can be very frustrating, and is the reason that no one has done a program like P90X before, because people who make fitness programs are afraid to deliver something that people can't do pretty well right away. That's why the plateau effect is the case for so many other programs. For P90X it's a completely different thing. There are people who start P90X and they can't do half or 3/4 of it but they GOT THE CONCEPT that IT'S a JOURNEY, it's a struggle, and over the course of time, that's how you improve. You get BETTER at your pull-ups, you get BETTER at your push-ups, your range of motion increases, and your flexibility increases."
Eat Clean Challenge Recap
Today is the last day of the Eat Clean Challenge. I would estimate I stuck about 80% to the top 2 tiers of Michi's ladder. I could have done better. I'm not really sure why I "cheated" more this week than even in weeks when I'm not doing a challenge. Something for my therapist to figure out I suppose ;-)
I think I'm going to try to come up with a new, different eating challenge for September. Stay tuned!
I think I'm going to try to come up with a new, different eating challenge for September. Stay tuned!
Tuesday
Day 1 of Eating Clean Challenge
Day One was easy and much needed after a weekend of unhealthy food - I was truly sick by Sunday and felt bad most of the day from what I had eaten all weekend (waffles with syrup, fried food, etc). And as I looked around me at the beach, I realize I am in the minority with trying to eat healthy and be fit. And it makes me sad for people who either don't know better or don't care. It can't feel good to walk through life eating crap food all the time, never exercising and carrying around lots of excessive weight. Hopefully this eating clean challenge will give ONE person some insight into how their nutrition makes them feel and that it's SO much easier to maintain a healthy weight when you eat clean.
Breakfast
Bob's Red Mill - Steel Cut Oats, 1/2 cup uncooked
Stevia Extract In the Raw - Stevia, 1 packet
Almond Breeze Unsweetened Almond Milk - Vanilla Almond Milk,
Beachbody - Chocolate Shakeology, 1 scoop
Coffee - Brewed from grounds, 1 cup (8 fl oz)
Lunch
Sweet potato - Cooked, baked in skin, without salt
Chicken - Chicken Breast, Skinless, Boneless
Dinner
Salmon - Grilled Atlantic Salmon
Spinach - Raw, 2 cup
Generic - Portabello Mushrooms
Homemade - Olive Oil & Balsamic Vinegar Dressing
Snacks
Natural Whole - Almonds, 20 pieces
Sunmaid - California Golden Raisins
Gala Apple - Gala Apple, 1 medium apple
Tomatoes - Roma Tomato, 0.5 Tomato
TOTAL: 1,524 cal - 152g carbs - 38g fat - 131g protein
Breakfast
Bob's Red Mill - Steel Cut Oats, 1/2 cup uncooked
Stevia Extract In the Raw - Stevia, 1 packet
Almond Breeze Unsweetened Almond Milk - Vanilla Almond Milk,
Beachbody - Chocolate Shakeology, 1 scoop
Coffee - Brewed from grounds, 1 cup (8 fl oz)
Lunch
Sweet potato - Cooked, baked in skin, without salt
Chicken - Chicken Breast, Skinless, Boneless
Dinner
Salmon - Grilled Atlantic Salmon
Spinach - Raw, 2 cup
Generic - Portabello Mushrooms
Homemade - Olive Oil & Balsamic Vinegar Dressing
Snacks
Natural Whole - Almonds, 20 pieces
Sunmaid - California Golden Raisins
Gala Apple - Gala Apple, 1 medium apple
Tomatoes - Roma Tomato, 0.5 Tomato
TOTAL: 1,524 cal - 152g carbs - 38g fat - 131g protein
Eat Clean Challenge started Monday!
THE RULES – Start Monday August 9 thru Monday August 16
1. EXERCISE five to six times per week, depending on your program. If you are not doing a Beachbody workout, you should do 2-3 cardio days and 2-3 weight training days per week.
2. EAT CLEAN every day. You get ONE cheat meal during the week challenge period. Not a cheat day – a cheat meal.
...
3. No alcohol during the challenge period. No soda (diet or otherwise). No Crystal Light, Gatorade, KoolAid or other fake water additive.
4. Sign up to participate on Facebook. Post your daily progress. I don’t need to know everything you ate, but if you want to post that, the more info the better! Also let us know if you stuck to your exercise program and drank your water.
5. Take your measurements – this isn’t just about losing weight. You may not lose any weight, but chances are you will lose inches.
EATING CLEAN DEFINED
1. You eat 4 to 6 small meals per day – nothing within 3 hours of bedtime.
2. 8 glasses of water each day.
3. Eat at least 1250 calories. This challenge is about eating clean and being healthy, not about starving yourself.
4. Follow something close to a 40% carbs, 30% protein and 30% fat. Your meals have to be balanced. Let me know if you need help coming up with a meal plan.
5. YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI’S LADDER 6 DAYS A WEEK. To See Michi’s Ladder, click here: MICHIS-LADDER - ALMOND MILK, RICE MILK AND PROTEIN POWDER ARE OK TO HAVE IN THIS CHALLENGE.
If you are not a FREE Beachbody community member, go to
Free Beachbody Membership to join. I will also become your free coach.
MORE INFO:
Diets don’t work. Yes, they can help you lose weight, but when your diet is “over” you go back to the same eating habits that made you overweight to begin with. Then, since you’ve just lowered your metabolism by starving yourself, you body stores fat more easily and you gain MORE weight than you had before.
Eating CLEAN is a lifestyle, not a diet. You don’t go on and off it. It helps you raise your basal metabolic rate (your metabolism) which allows you to burn off more fat every day. I think this is the KEY to my 20 pound weight loss in the last 6 months. Yes, I’ve been exercising, but I’ve ALWAYS exercised. I think it’s the change in my diet to include almost exclusively complete proteins, complex carbohydrates and healthy fats that has made the biggest difference. I have STOPPED eating simple carbs (which cause a spike in insulin and negatively affect your metabolism), I eat small, frequent meals, lean protein (chicken, fish, egg whites, turkey, etc), complex carbs (whole grains, fresh fruit and vegetable) and healthy fats (mono- and poly-unsaturated fats). I also stopped drinking alcohol (except for special occasions or a night out with the girls).
Top 10 Foods to stay AWAY from (according to The Eat-Clean Diet by Tosca Reno). Doughnuts, marshmallows, sodas, bacon and processed meats, sugar-loaded cereals, fruit juice and fake fruit drinks, candy, French fries and twinkies. I always thought of fruit juice as healthy, but it’s not. You’ve taken a complex carbohydrate (an orange or an apple) and turned it into a simple carb (orange or apple juice) that will cause your insulin levels to jump through the roof because it’s ALL sugar and the fiber is gone (which is what makes fruit a complex carb to begin with!)
Top 12 Superfoods: Tomatoes, skinless turkey breast, wild salmon, broccoli, berries, beans and legumes, walnuts, spinach, bison, pumpkin, soy, oatmeal.
Another way I like to think about it is this: don’t just track you’re the food you eat, track the INGREDIENTS of the foods you eat.
For example, my old diet included:
Instant oatmeal: whole grain rolled oats (with oat bran), sugar, artificial flavors, salt, calcium carbonate (a source of calcium), soy lecithin, guar gum, caramel color, niacinamide, vitamin a palmitate, reduced iron, pyridoxine hydrochloride, riboflavin, thiamin mononitrate, folic acid.
Lean Cuisine: tortilla crusted alaska pollock (alaska pollock, enriched bleached flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, modified cornstarch, tortilla chips (yellow whole corn, vegetable oil {corn, soybean, and/or sunflower oil}), sugar, yellow corn flour, potassium chloride, white corn flour, salt, spices, dextrose, egg white, tomato powder, natural flavor, whey, maltodextrin, yeast, onion powder, leavening (sodium aluminum phosphate, sodium bicarbonate), soy flour, garlic powder, torula yeast, citric acid, corn oil. prefried in cottonseed and/or canola oil), blanched enriched long grain parboiled rice (water, rice, iron, niacin, thiamin mononitrate, folic acid), skim milk, corn, tomatillos, red peppers, water, chile peppers, onions, 2% or less of reduced fat cheddar cheese (cultured part-skim milk, salt, enzymes, annatto color), buttermilk powder, dehydrated sour cream (sour cream (cultured cream, nonfat milk)), modified cornstarch, salt, soybean oil, garlic puree, cultured whey, cilantro, jalapeno puree (jalapeno peppers, salt, acetic acid and calcium chloride), bleached wheat flour, sugar, potassium chloride, lactic acid, spices, calcium lactate
Quaker granola bar: whole grain rolled oats, brown rice syrup, crisp rice (rice, sugar, salt, malted barley flour), sugar, dried sweetened cranberry pieces (sugar, cranberries), semisweet chocolate chunks (sugar, chocolate liquor, cocoa butter, soy lecithin, salt, vanilla), almonds, peanuts, honey, sunflower oil, inulin, whole grain rolled barley, whole grain rolled wheat, molasses, soybean oil, water, glycerin, salt, vanilla, soy lecithin.
TOTAL ingredients: more than 100!
And that is just breakfast, lunch and a snack. Sure, my calorie intake was FINE, but my NUTRITIONAL intake was CRAP.
An example of clean eating:
Breakfast: Organic steel cut oatmeal, Honey, Almond milk
Snack: Almonds and raisins
Lunch” chicken, spinach, tomatoes, oil and vingar
TOTAL ingredients: 10
See the difference???
MY TYPICAL MEAL PLAN
Breakfast
Shakeology – Chocolate – 1 serving
Beachbody Protein Powder, 1 scoop
Almond Milk - 4 oz
Coffee – 4 oz
Snack
Almonds, unroasted, 10
Raisins, 15
Lunch
Low carb whole wheat wrap
Chicken, breast, baked, 8 oz
Tomatoes, 1 medium
Spinach, raw, 2 cups
Snack
P90X Protein Bar – I’m going to have to give these up during the challenge
Apple
Dinner
Salmon, cooked, 6 oz,
Broccoli, 1 cup
Total
Calories 1,570
Fat 53g (30%)
Carbs 103.4g (25%)
Protein 177.3g (46%)
1. EXERCISE five to six times per week, depending on your program. If you are not doing a Beachbody workout, you should do 2-3 cardio days and 2-3 weight training days per week.
2. EAT CLEAN every day. You get ONE cheat meal during the week challenge period. Not a cheat day – a cheat meal.
...
3. No alcohol during the challenge period. No soda (diet or otherwise). No Crystal Light, Gatorade, KoolAid or other fake water additive.
4. Sign up to participate on Facebook. Post your daily progress. I don’t need to know everything you ate, but if you want to post that, the more info the better! Also let us know if you stuck to your exercise program and drank your water.
5. Take your measurements – this isn’t just about losing weight. You may not lose any weight, but chances are you will lose inches.
EATING CLEAN DEFINED
1. You eat 4 to 6 small meals per day – nothing within 3 hours of bedtime.
2. 8 glasses of water each day.
3. Eat at least 1250 calories. This challenge is about eating clean and being healthy, not about starving yourself.
4. Follow something close to a 40% carbs, 30% protein and 30% fat. Your meals have to be balanced. Let me know if you need help coming up with a meal plan.
5. YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI’S LADDER 6 DAYS A WEEK. To See Michi’s Ladder, click here: MICHIS-LADDER - ALMOND MILK, RICE MILK AND PROTEIN POWDER ARE OK TO HAVE IN THIS CHALLENGE.
If you are not a FREE Beachbody community member, go to
Free Beachbody Membership to join. I will also become your free coach.
MORE INFO:
Diets don’t work. Yes, they can help you lose weight, but when your diet is “over” you go back to the same eating habits that made you overweight to begin with. Then, since you’ve just lowered your metabolism by starving yourself, you body stores fat more easily and you gain MORE weight than you had before.
Eating CLEAN is a lifestyle, not a diet. You don’t go on and off it. It helps you raise your basal metabolic rate (your metabolism) which allows you to burn off more fat every day. I think this is the KEY to my 20 pound weight loss in the last 6 months. Yes, I’ve been exercising, but I’ve ALWAYS exercised. I think it’s the change in my diet to include almost exclusively complete proteins, complex carbohydrates and healthy fats that has made the biggest difference. I have STOPPED eating simple carbs (which cause a spike in insulin and negatively affect your metabolism), I eat small, frequent meals, lean protein (chicken, fish, egg whites, turkey, etc), complex carbs (whole grains, fresh fruit and vegetable) and healthy fats (mono- and poly-unsaturated fats). I also stopped drinking alcohol (except for special occasions or a night out with the girls).
Top 10 Foods to stay AWAY from (according to The Eat-Clean Diet by Tosca Reno). Doughnuts, marshmallows, sodas, bacon and processed meats, sugar-loaded cereals, fruit juice and fake fruit drinks, candy, French fries and twinkies. I always thought of fruit juice as healthy, but it’s not. You’ve taken a complex carbohydrate (an orange or an apple) and turned it into a simple carb (orange or apple juice) that will cause your insulin levels to jump through the roof because it’s ALL sugar and the fiber is gone (which is what makes fruit a complex carb to begin with!)
Top 12 Superfoods: Tomatoes, skinless turkey breast, wild salmon, broccoli, berries, beans and legumes, walnuts, spinach, bison, pumpkin, soy, oatmeal.
Another way I like to think about it is this: don’t just track you’re the food you eat, track the INGREDIENTS of the foods you eat.
For example, my old diet included:
Instant oatmeal: whole grain rolled oats (with oat bran), sugar, artificial flavors, salt, calcium carbonate (a source of calcium), soy lecithin, guar gum, caramel color, niacinamide, vitamin a palmitate, reduced iron, pyridoxine hydrochloride, riboflavin, thiamin mononitrate, folic acid.
Lean Cuisine: tortilla crusted alaska pollock (alaska pollock, enriched bleached flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, modified cornstarch, tortilla chips (yellow whole corn, vegetable oil {corn, soybean, and/or sunflower oil}), sugar, yellow corn flour, potassium chloride, white corn flour, salt, spices, dextrose, egg white, tomato powder, natural flavor, whey, maltodextrin, yeast, onion powder, leavening (sodium aluminum phosphate, sodium bicarbonate), soy flour, garlic powder, torula yeast, citric acid, corn oil. prefried in cottonseed and/or canola oil), blanched enriched long grain parboiled rice (water, rice, iron, niacin, thiamin mononitrate, folic acid), skim milk, corn, tomatillos, red peppers, water, chile peppers, onions, 2% or less of reduced fat cheddar cheese (cultured part-skim milk, salt, enzymes, annatto color), buttermilk powder, dehydrated sour cream (sour cream (cultured cream, nonfat milk)), modified cornstarch, salt, soybean oil, garlic puree, cultured whey, cilantro, jalapeno puree (jalapeno peppers, salt, acetic acid and calcium chloride), bleached wheat flour, sugar, potassium chloride, lactic acid, spices, calcium lactate
Quaker granola bar: whole grain rolled oats, brown rice syrup, crisp rice (rice, sugar, salt, malted barley flour), sugar, dried sweetened cranberry pieces (sugar, cranberries), semisweet chocolate chunks (sugar, chocolate liquor, cocoa butter, soy lecithin, salt, vanilla), almonds, peanuts, honey, sunflower oil, inulin, whole grain rolled barley, whole grain rolled wheat, molasses, soybean oil, water, glycerin, salt, vanilla, soy lecithin.
TOTAL ingredients: more than 100!
And that is just breakfast, lunch and a snack. Sure, my calorie intake was FINE, but my NUTRITIONAL intake was CRAP.
An example of clean eating:
Breakfast: Organic steel cut oatmeal, Honey, Almond milk
Snack: Almonds and raisins
Lunch” chicken, spinach, tomatoes, oil and vingar
TOTAL ingredients: 10
See the difference???
MY TYPICAL MEAL PLAN
Breakfast
Shakeology – Chocolate – 1 serving
Beachbody Protein Powder, 1 scoop
Almond Milk - 4 oz
Coffee – 4 oz
Snack
Almonds, unroasted, 10
Raisins, 15
Lunch
Low carb whole wheat wrap
Chicken, breast, baked, 8 oz
Tomatoes, 1 medium
Spinach, raw, 2 cups
Snack
P90X Protein Bar – I’m going to have to give these up during the challenge
Apple
Dinner
Salmon, cooked, 6 oz,
Broccoli, 1 cup
Total
Calories 1,570
Fat 53g (30%)
Carbs 103.4g (25%)
Protein 177.3g (46%)
Saturday
Beachbody Workout Clips
Beachbody Solutions
http://beachbodycoach.com/esuite/home/shakti29?bctid=1861298193
P90X
http://beachbodycoach.com/esuite/home/shakti29?bctid=25219321001
Insanity
http://beachbodycoach.com/esuite/home/shakti29?bctid=25227773001
TurboFire
http://beachbodycoach.com/esuite/home/shakti29?bctid=82703972001
Body Gospel
http://beachbodycoach.com/esuite/home/shakti29?bctid=82727542001
ChaLEAN Extreme
http://beachbodycoach.com/esuite/home/shakti29?bctid=25219364001
One on One with Tony Horton
http://beachbodycoach.com/esuite/home/shakti29?bctid=10115605001
10 Minute Trainer
http://beachbodycoach.com/esuite/home/shakti29?bctid=25219892001
Brazil Butt Lift
http://beachbodycoach.com/esuite/home/shakti29?bctid=59417476001
Slim in 6
http://beachbodycoach.com/esuite/home/shakti29?bctid=45346531001
TurboJam
http://beachbodycoach.com/esuite/home/shakti29?bctid=1803292125
Hip Hop Abs
http://beachbodycoach.com/esuite/home/shakti29?bctid=10103956001
Yoga Booty Ballet
http://beachbodycoach.com/esuite/home/shakti29?bctid=1803292126
Kathy Smith's Project You:Type 2
http://beachbodycoach.com/esuite/home/shakti29?bctid=10131284001
Power 90
http://beachbodycoach.com/esuite/home/shakti29?bctid=1774353142
http://beachbodycoach.com/esuite/home/shakti29?bctid=1861298193
P90X
http://beachbodycoach.com/esuite/home/shakti29?bctid=25219321001
Insanity
http://beachbodycoach.com/esuite/home/shakti29?bctid=25227773001
TurboFire
http://beachbodycoach.com/esuite/home/shakti29?bctid=82703972001
Body Gospel
http://beachbodycoach.com/esuite/home/shakti29?bctid=82727542001
ChaLEAN Extreme
http://beachbodycoach.com/esuite/home/shakti29?bctid=25219364001
One on One with Tony Horton
http://beachbodycoach.com/esuite/home/shakti29?bctid=10115605001
10 Minute Trainer
http://beachbodycoach.com/esuite/home/shakti29?bctid=25219892001
Brazil Butt Lift
http://beachbodycoach.com/esuite/home/shakti29?bctid=59417476001
Slim in 6
http://beachbodycoach.com/esuite/home/shakti29?bctid=45346531001
TurboJam
http://beachbodycoach.com/esuite/home/shakti29?bctid=1803292125
Hip Hop Abs
http://beachbodycoach.com/esuite/home/shakti29?bctid=10103956001
Yoga Booty Ballet
http://beachbodycoach.com/esuite/home/shakti29?bctid=1803292126
Kathy Smith's Project You:Type 2
http://beachbodycoach.com/esuite/home/shakti29?bctid=10131284001
Power 90
http://beachbodycoach.com/esuite/home/shakti29?bctid=1774353142
Friday
Monday
Week 3 of P90X/Insanity Hybrid
This is the best of both worlds - the BEST weight training and the BEST cardio!
Matt and I are loving it!
Matt and I are loving it!
Frozen meals vs Shakeology
Do you eat a Lean Cuisine or some other frozen meal for lunch every day (like I used to)?
Take a close look at the ingredients list of Linguine Carbonara:
Blanched Linguine (Water, Semolina, Wheat Gluten), Skim Milk, Peas, Water, Bacon (Cured With: Water, Salt, Sugar, Smoke Flavoring, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite), Red Peppers, Onions, 2% Or Less Of Soybean Oil, Parmesan Cheese (Cultured Milk, Salt, Enzymes), Modified Cornstarch, Asiago Cheese (Cultured Milk, Salt, Enzymes), Potassium Chloride, Dried Cream Extract, Salt, Chicken Flavor (Salt, Yeast Extract, Maltodextrin, Chicken Powder, Flavor, Soy Sauce (Soybean, Wheat, Salt)), Yeast Extract, Bleached Wheat Flour, Potato Starch, Sugar, Enzyme Modified Parmesan Cheese (Cultured Milk, Water, Salt, Enzymes), Garlic Puree, Spices, Whey Protein Concentrate, Xanthan Gum
For about the same price per day, you could have Shakeology, which has only 140 calories, <0.5g fat, 15 g protein and has THIS ingredient list:
PROPRIETARY SUPER-FRUIT BLEND:
Acerola, Camu-Camu, Pomegranate, Bilberry, Blueberry, Lycium, Açai, Cordyceps, Maitake, Reishi, Citrus bioflavonoids, Rose Hips, Schisandra, Suma, Gingko.
PROPRIETARY FRUIT POWDER BLEND:
Banana, Carrot, Orange, Pineapple, Raspberry, Strawberry powder.
Maca powder, Sacha inchi (Plukenetia volubilis)meal, Yacon (Smallanthus sonchifolius)powder, Flax seed, Chia seed, Chlorella, Spirulina Hydrilla, Apple fiber powder, Astragalus powder, Blue green algae, Spinach powder, Pea fiber, Quinoa (sprouted)
PROPRIETARY NONDAIRY PROBIOTIC BLEND:
Bifodobacterium longum, Lactobacillus acidophilus, Lactobacillus acidophilus DDS-1, Lactobacillus bulgaricus, Lactobacillus casei, Streptococcus thermophilus.
PROPRIETARY ENZYME BLEND:
Amylase, Papain, Cellulase, Lactase, Lipase, Protease, Bromelain. Ashwagandha powder, Barley grass, Kamut grass, Oat grass, Wheat grass
Stevia, Amaranth (sprouted), Grape seed extract, Green tea decaffeinated extract, Holy basil powder.
Take a close look at the ingredients list of Linguine Carbonara:
Blanched Linguine (Water, Semolina, Wheat Gluten), Skim Milk, Peas, Water, Bacon (Cured With: Water, Salt, Sugar, Smoke Flavoring, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite), Red Peppers, Onions, 2% Or Less Of Soybean Oil, Parmesan Cheese (Cultured Milk, Salt, Enzymes), Modified Cornstarch, Asiago Cheese (Cultured Milk, Salt, Enzymes), Potassium Chloride, Dried Cream Extract, Salt, Chicken Flavor (Salt, Yeast Extract, Maltodextrin, Chicken Powder, Flavor, Soy Sauce (Soybean, Wheat, Salt)), Yeast Extract, Bleached Wheat Flour, Potato Starch, Sugar, Enzyme Modified Parmesan Cheese (Cultured Milk, Water, Salt, Enzymes), Garlic Puree, Spices, Whey Protein Concentrate, Xanthan Gum
For about the same price per day, you could have Shakeology, which has only 140 calories, <0.5g fat, 15 g protein and has THIS ingredient list:
PROPRIETARY SUPER-FRUIT BLEND:
Acerola, Camu-Camu, Pomegranate, Bilberry, Blueberry, Lycium, Açai, Cordyceps, Maitake, Reishi, Citrus bioflavonoids, Rose Hips, Schisandra, Suma, Gingko.
PROPRIETARY FRUIT POWDER BLEND:
Banana, Carrot, Orange, Pineapple, Raspberry, Strawberry powder.
Maca powder, Sacha inchi (Plukenetia volubilis)meal, Yacon (Smallanthus sonchifolius)powder, Flax seed, Chia seed, Chlorella, Spirulina Hydrilla, Apple fiber powder, Astragalus powder, Blue green algae, Spinach powder, Pea fiber, Quinoa (sprouted)
PROPRIETARY NONDAIRY PROBIOTIC BLEND:
Bifodobacterium longum, Lactobacillus acidophilus, Lactobacillus acidophilus DDS-1, Lactobacillus bulgaricus, Lactobacillus casei, Streptococcus thermophilus.
PROPRIETARY ENZYME BLEND:
Amylase, Papain, Cellulase, Lactase, Lipase, Protease, Bromelain. Ashwagandha powder, Barley grass, Kamut grass, Oat grass, Wheat grass
Stevia, Amaranth (sprouted), Grape seed extract, Green tea decaffeinated extract, Holy basil powder.
Sunday
Week 1 of P90X/Insanity Hybrid DONE!
So my husband decided to join me for this round of P90X/Insanity. So I thought I would let him get the FULL P90X experience so we followed the Classic schedule for week 1. He LOVES it! He was formerly a CrossFit workout guy, but I convinced him to try just ONE WEEK of P90X and now he is hooked! I am extremely sore, which kind of surprises me since I started right after finishing Insanity, but I guess MUSCLE CONFUSION is working, again!
Saturday
Final Fit Test Results!!
I am SO glad I am DONE!!!!!!
Results are 1st test to 5th test
Switch Kicks 124 -> 138
Power Jacks 52 -> 69
Power Knees 80 -> 116
Power Jumps 36 -> 67
Globe Jumps 10 -> 16
Suicide Jumps 15 -> 26
Push-up Jacks 16 -> 50
Low Plank Obliques 72 -> 122
Thanks Insanity, for kicking my butt! See you in my hybrid, but I will not be doing you every day for 60 days ever again if I can help it!
Results are 1st test to 5th test
Switch Kicks 124 -> 138
Power Jacks 52 -> 69
Power Knees 80 -> 116
Power Jumps 36 -> 67
Globe Jumps 10 -> 16
Suicide Jumps 15 -> 26
Push-up Jacks 16 -> 50
Low Plank Obliques 72 -> 122
Thanks Insanity, for kicking my butt! See you in my hybrid, but I will not be doing you every day for 60 days ever again if I can help it!
Tuesday
Monday
4th Insanity Fit Test Results
4th Fit Test done! I did Max Interval Circuit right after and it about killed me. I ALMOST didn't finish, but I pushed thru because I wasn't about to NOT finish a workout for the first time since starting Insanity!
Anyway, here's the results:
Switch kicks (2 kicks=1 rep) 62/62/61/62 (at least I'm consistent on that one!)
Power jacks 52/60/61/60
Power knees 80/105/106/114
Power jumps 36/44/51/58
Globe jumps 10/12/15/15
Pushup jacks 16/25/35/45
Low plank obliques 72/82/100/116
Anyway, here's the results:
Switch kicks (2 kicks=1 rep) 62/62/61/62 (at least I'm consistent on that one!)
Power jacks 52/60/61/60
Power knees 80/105/106/114
Power jumps 36/44/51/58
Globe jumps 10/12/15/15
Pushup jacks 16/25/35/45
Low plank obliques 72/82/100/116
Thursday
Words of Wisdom from Steve Edwards - DOES THIS REALLY WORK?
My friend Ben, a firefighter, says guys at the station are always asking him if P90X really works. He usually just shakes his head, in amazement, and replies with something banal like “its diet and exercise, of course it works!” I guess people are trained by their television to think everything is a magic pill that’s probably nothing but snake oil. And, certainly, the infomercial world that’s been dominated by Thighmasters and psychic friends has done its part in perpetuating that myth. But I’m going to let you in on a little secret: diet and exercise, assuming you’re following sound advice, always works.
Ben isn’t your average fireman. He studied pre-med, climbs, trains in jui jitsu, and spends so much time doing off-the-beaten track activities that the guys at the station call him “the most interesting man in the world.” But that doesn’t mean his baffled demeanor comes from an Ivy League intellectual stance. When he was a kid basic health education was taught in school and, apparently, he was one of the few people who listened. Therefore he wasn’t nearly as surprised as most people are when I told him that all of our programs work. And each program works just as well as the next. That’s right, the test group for P90X and Insanity had pretty much the same stats as those from Rev Abs and 10 Minute Trainer.
This doesn’t mean the P90X isn’t more intricate than Project You or Slim in 6. It’s just targeted towards a different audience (one that requires more subtlety). Every Beachbody program, from Hip Hop Abs to Turbo Fire follows the same principle: diet and exercise targeted toward a specific group of people. And when you get that specific group to train hard and eat to support the exercise they are doing you get results. It’s a 100% fact. There’s no big trade secret, no miracle supplement or style of training; its simple human (animal, actually) physiology. Train hard and eat well and you’ll be as fit looking as a lion (or shark, gazelle, eagle, marlin, marmot… ). The only things in the animal kingdom that don’t look like fitness models are domesticated animals, whom we’ve also deprived of their simple life lessons from Health Ed 101. In fact, I guarantee you that when P90X canine comes out it will work every bit as well as Yoga Booty Kitty or Brazilian Body Gospel For Birds.
Posted by Steve Edwards at 11:14 PM
Ben isn’t your average fireman. He studied pre-med, climbs, trains in jui jitsu, and spends so much time doing off-the-beaten track activities that the guys at the station call him “the most interesting man in the world.” But that doesn’t mean his baffled demeanor comes from an Ivy League intellectual stance. When he was a kid basic health education was taught in school and, apparently, he was one of the few people who listened. Therefore he wasn’t nearly as surprised as most people are when I told him that all of our programs work. And each program works just as well as the next. That’s right, the test group for P90X and Insanity had pretty much the same stats as those from Rev Abs and 10 Minute Trainer.
This doesn’t mean the P90X isn’t more intricate than Project You or Slim in 6. It’s just targeted towards a different audience (one that requires more subtlety). Every Beachbody program, from Hip Hop Abs to Turbo Fire follows the same principle: diet and exercise targeted toward a specific group of people. And when you get that specific group to train hard and eat to support the exercise they are doing you get results. It’s a 100% fact. There’s no big trade secret, no miracle supplement or style of training; its simple human (animal, actually) physiology. Train hard and eat well and you’ll be as fit looking as a lion (or shark, gazelle, eagle, marlin, marmot… ). The only things in the animal kingdom that don’t look like fitness models are domesticated animals, whom we’ve also deprived of their simple life lessons from Health Ed 101. In fact, I guarantee you that when P90X canine comes out it will work every bit as well as Yoga Booty Kitty or Brazilian Body Gospel For Birds.
Posted by Steve Edwards at 11:14 PM
Day 36 Fit Test Results
Fit Test 3 Results
1st - 2nd - 3rd
Switch Kicks - 62 - 62 - 61 (can I say I hate these?)
Power Jacks - 52 - 60 - 61
Power Knees - 80 - 105 - 106
Power Jumps - 36 - 44 - 51
Globe Jumps - 10 - 12 - 15
Suicide Jumps - 15 - 19 - 24
Pushup Jacks - 16 - 25 - 35
Low Plank Obliques - 72 - 82 - 100
Overall, not bad. I could definitely feel more endurance at the beginning of each exercise than before and more speed. emoticon I was, however, about to puke when I was done. :-)
I'm also down 5 more pounds and another inch off my waist!!
1st - 2nd - 3rd
Switch Kicks - 62 - 62 - 61 (can I say I hate these?)
Power Jacks - 52 - 60 - 61
Power Knees - 80 - 105 - 106
Power Jumps - 36 - 44 - 51
Globe Jumps - 10 - 12 - 15
Suicide Jumps - 15 - 19 - 24
Pushup Jacks - 16 - 25 - 35
Low Plank Obliques - 72 - 82 - 100
Overall, not bad. I could definitely feel more endurance at the beginning of each exercise than before and more speed. emoticon I was, however, about to puke when I was done. :-)
I'm also down 5 more pounds and another inch off my waist!!
Tuesday
INSANITY - Day 15 Fit Test Results
Switch Kicks - 62/62 (no improvement, I HATE, I mean HATE these!)
Power Jacks - 52/60
Power Knees - 80/105
Power Jumps - 36/44
Globe Jumps - 10/12
Suicide Jumps - 15/19
Pushup Jacks - 16/25
Low plank obliques - 35/41
Down 3 pounds
Measurements the same except 1 inch less chest/hips and up 1/2 inch on arms.
Power Jacks - 52/60
Power Knees - 80/105
Power Jumps - 36/44
Globe Jumps - 10/12
Suicide Jumps - 15/19
Pushup Jacks - 16/25
Low plank obliques - 35/41
Down 3 pounds
Measurements the same except 1 inch less chest/hips and up 1/2 inch on arms.
Thursday
Sunday
FINISHED P90X!!
I officially finished with my 90 days yesterday! I did Kenpo as a farewell to Tony since I love that workout SO MUCH! I BROUGHT IT!
Did my INSANITY Fit Test today. Here are the results:
Switch Kicks 62
Power Jacks 52
Power Knees 80
Power Jumps 36
Globe Jumps 10
Suicide Jumps 15
Push Up Jacks 16
Low Plank Oblique 35
It was VERY hard and I was breathing SO HARD! Can't wait to see what the next 60 days are going to bring!
Did my INSANITY Fit Test today. Here are the results:
Switch Kicks 62
Power Jacks 52
Power Knees 80
Power Jumps 36
Globe Jumps 10
Suicide Jumps 15
Push Up Jacks 16
Low Plank Oblique 35
It was VERY hard and I was breathing SO HARD! Can't wait to see what the next 60 days are going to bring!
Tuesday
At what point in P90x should results really start to kick in?
There is a structure that is designed for you to see the greatest results in the latter part of the program. Essentially, each block is designed to have an adaptation phase, followed by a growth (or mastery) phase. In between we have recovery (that are more like transition phases). Because even the transition phases are hard, you body is in a constant state of adaptation throughout the beginning of the program (varies with indivudual but this is the general plan), that is designed for you to peak late in the program.
In any program you plan for a peak. X is designed to peak late. Once you've adapted to a set routine you have a short peak period where fitness gains happen very rapidly. In a perfect world, we've set this up to happen in block three. And this is where most people make the greatest improvements.
As an example, during our initial test group there was nearly a mutiny due to lack of gains. This was because our small group (4 people) was in breakdown through the first two stages and weren't seeing great results. The all wanted us (me and Tony) to alter the schedule of the program. I drew a chart on a blackboard, showing them what was supposed to happen. Tony backed me up and the program stayed as designed. All of those people's results went nuts during block three and they stopped complaining.
In any program you plan for a peak. X is designed to peak late. Once you've adapted to a set routine you have a short peak period where fitness gains happen very rapidly. In a perfect world, we've set this up to happen in block three. And this is where most people make the greatest improvements.
As an example, during our initial test group there was nearly a mutiny due to lack of gains. This was because our small group (4 people) was in breakdown through the first two stages and weren't seeing great results. The all wanted us (me and Tony) to alter the schedule of the program. I drew a chart on a blackboard, showing them what was supposed to happen. Tony backed me up and the program stayed as designed. All of those people's results went nuts during block three and they stopped complaining.
Monday
Isabelbean - My Beachbody HERO!
This girl has inspired me to keep going with my Beachbody journey. She started with P90X and then moved on to INSANITY and other programs. She has had AMAZING results!
Friday
Tony's 11th Law of Exercise: Food and Supplements
You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy and recovery through balanced brain chemistry.
Even though my job title is Trainer and Coach, I put a lot of time and energy into Diet and Supplementation. We need Energy and Enthusiasm to exercise. That energy and enthusiasm is determined by the quality of fuel we choose. The Double Es (as I call them) can make or break your day. When they are strong, we are strong. When they waver, we falter. Your fuel intake is a key component to your success with Power 90® and P90X® (and everything else in life). Healthy, nutritious food provides the energy you need to get through a hectic day. Poor food choices, aka "FOOD PORN" causes napping. Your choice. When you do the right thing, you're sharp, ready, enthusiastic, and willing to take on the day. When you fill your gullet with processed foods and grease, trying to organize a sock drawer feels like climbing Mt. Everest.
Everything you put in your mouth—all the food, snacks, liquids, supplements, and even drugs (prescription or otherwise) affect the quality of your life. Excess quantities of low-quality food and drink can and will lead to weight gain, excess fat stores, heart disease, high blood pressure, type 2 diabetes, and even things like arthritis, osteoporosis, and Parkinson's disease. Recent research shows that this is only a partial list. A poor diet will affect mood, energy, strength, and destroy healthy sleep patterns (see Law # 8: Sleep (and stress)). Recent studies have also shown that a poor diet leading to extra pounds increases your risk of cancer of the breast, prostate, colon, esophagus, ovarian, uterus, kidney, and possibly more.
Eating high-quality foods, combined with proper supplementation, greatly reduces the risk and the possibility of developing and/or dying from such health problems. High-quality foods and supplements assist in lowering fat stores, losing weight, increasing energy, recovering from workouts, and maintaining healthy bones, muscles, and joints. Supplementation and eating well also reduce bouts of depression, sadness, and anxiety while promoting psychological well-being. The Power 90 and P90X diet plans show you what kinds of foods to eat and when to eat them. In the test groups I witnessed firsthand the difference between folks who ate well and took their supplements, and those who didn't.
I take my supplements every day. My belief is that going without them is like going without water. They supply us with the nutrients required for living a healthy lifestyle. The vitamins and minerals in supplements work together with food to supply us with the energy we need to do a six-day-a-week program like Power 90 and P90X. Supplements are NOT drugs. A prescribed drug is taken when your body and/or mind is no longer capable of functioning normally. Supplements are taken to subtly assist the mind and body to reach beyond everyday activities.
When it comes to food, I have never been a calorie counter. I have enough things to think about, and keeping track of calories is not one of them. I'm equally uninterested in percentages, formulas, and "weird" combinations of different foods to trick the body into losing weight for a short period of time. This battle of overeating, eating garbage pretending to be food, and dangerous ways to lose weight is a nightmare. If you really care about your health then you must clean up your diet. If you consume high-test fuel, your mind and body run smoothly. Low-fat chocolate cake is NOT a healthy choice. Fat-free potato chips are NOT healthy either. Bacon for example, is not the best way to start your day. This stuff is FOOD PORN.
Don't get caught up in all the fad diets and weight loss pills. Long-term success does not happen with Atkins, Slim-Fast, or the Coconut Diet. It happens when you consistently eat lots of fruits, vegetables, whole grains, lean protein, and healthy fats. Showing up for six workouts a week requires great discipline. It's also important to show restraint and discipline in your choices regarding food and supplementation. Our bodies don't run on exercise, they run on the fuel we put in our mouth. You cannot substitute good exercise for a bad diet. Good diet and exercise have to happen at the same time. If you bring the same level of consistency and discipline to your daily fuel intake as you do the workouts, you'll greatly reduce a lifetime of health risks, improve your overall quality of life, and see much greater physical change in a shorter period of time.
Peace,
Tony H.
Even though my job title is Trainer and Coach, I put a lot of time and energy into Diet and Supplementation. We need Energy and Enthusiasm to exercise. That energy and enthusiasm is determined by the quality of fuel we choose. The Double Es (as I call them) can make or break your day. When they are strong, we are strong. When they waver, we falter. Your fuel intake is a key component to your success with Power 90® and P90X® (and everything else in life). Healthy, nutritious food provides the energy you need to get through a hectic day. Poor food choices, aka "FOOD PORN" causes napping. Your choice. When you do the right thing, you're sharp, ready, enthusiastic, and willing to take on the day. When you fill your gullet with processed foods and grease, trying to organize a sock drawer feels like climbing Mt. Everest.
Everything you put in your mouth—all the food, snacks, liquids, supplements, and even drugs (prescription or otherwise) affect the quality of your life. Excess quantities of low-quality food and drink can and will lead to weight gain, excess fat stores, heart disease, high blood pressure, type 2 diabetes, and even things like arthritis, osteoporosis, and Parkinson's disease. Recent research shows that this is only a partial list. A poor diet will affect mood, energy, strength, and destroy healthy sleep patterns (see Law # 8: Sleep (and stress)). Recent studies have also shown that a poor diet leading to extra pounds increases your risk of cancer of the breast, prostate, colon, esophagus, ovarian, uterus, kidney, and possibly more.
Eating high-quality foods, combined with proper supplementation, greatly reduces the risk and the possibility of developing and/or dying from such health problems. High-quality foods and supplements assist in lowering fat stores, losing weight, increasing energy, recovering from workouts, and maintaining healthy bones, muscles, and joints. Supplementation and eating well also reduce bouts of depression, sadness, and anxiety while promoting psychological well-being. The Power 90 and P90X diet plans show you what kinds of foods to eat and when to eat them. In the test groups I witnessed firsthand the difference between folks who ate well and took their supplements, and those who didn't.
I take my supplements every day. My belief is that going without them is like going without water. They supply us with the nutrients required for living a healthy lifestyle. The vitamins and minerals in supplements work together with food to supply us with the energy we need to do a six-day-a-week program like Power 90 and P90X. Supplements are NOT drugs. A prescribed drug is taken when your body and/or mind is no longer capable of functioning normally. Supplements are taken to subtly assist the mind and body to reach beyond everyday activities.
When it comes to food, I have never been a calorie counter. I have enough things to think about, and keeping track of calories is not one of them. I'm equally uninterested in percentages, formulas, and "weird" combinations of different foods to trick the body into losing weight for a short period of time. This battle of overeating, eating garbage pretending to be food, and dangerous ways to lose weight is a nightmare. If you really care about your health then you must clean up your diet. If you consume high-test fuel, your mind and body run smoothly. Low-fat chocolate cake is NOT a healthy choice. Fat-free potato chips are NOT healthy either. Bacon for example, is not the best way to start your day. This stuff is FOOD PORN.
Don't get caught up in all the fad diets and weight loss pills. Long-term success does not happen with Atkins, Slim-Fast, or the Coconut Diet. It happens when you consistently eat lots of fruits, vegetables, whole grains, lean protein, and healthy fats. Showing up for six workouts a week requires great discipline. It's also important to show restraint and discipline in your choices regarding food and supplementation. Our bodies don't run on exercise, they run on the fuel we put in our mouth. You cannot substitute good exercise for a bad diet. Good diet and exercise have to happen at the same time. If you bring the same level of consistency and discipline to your daily fuel intake as you do the workouts, you'll greatly reduce a lifetime of health risks, improve your overall quality of life, and see much greater physical change in a shorter period of time.
Peace,
Tony H.
Thursday
The Way of the 6-Pack by Tony Horton
In the land of last hurrahs, the infamous 6-pack is high on the list. The feeling out there is that if you've got a 6-pack, you've arrived. I have a 6-pack and love handles. What does that say about me? I've arrived at needing to eat my cake/cookies too. Owning a 6-pack (or even an 8-pack) is a result of three key components: diet, cardiovascular exercise, and core/ab work. What most people don't realize is that the core/ab work is last on the list when it comes to how your abs rise to the surface. That's right—last! Once they begin to show, the way you work them will influence their aesthetic appearance.
If you had stayed active and ate well early on in life (and stayed that way), your stomach muscles would be as easy to see as your head. That stuff covering up your abs is fat. Fat that has accumulated from a life of poor diet and inactivity. Your abdominal muscles are buried far beneath the surface. Ninety-eight percent of humans who attempt to bring the 6-pack to the surface with just crunches, ab lounges, and any other silly low-calorie-burning repetitive motion will fail. That fat is unburned fuel. Cardiovascular exercise involving your legs and a diet low in fat, sugar, and sodium is the way of the 6-pack.
Talk to anyone who has had great results resurfacing the 6-pack from doing Power 90®, and they'll tell you that eating in the top two tiers of Michi's Ladder and three solid cardio days a week (done consistently) had more to do with it than crunches alone. Do your Ab Ripper routines, Cardio, and Sculpt three days a week. Eat the kind of food seven days a week that doesn't add to the unwanted fuel that keeps "The Pack" from rising to the surface.
A Girl's Guide to P90X
Everyone was talking the day after the Grammy® Awards about Pink's gravity-defying performance of "Glitter In the Air." She talked with Oprah Winfrey later that week about how she got into the tremendous shape that turned her into the "human sprinkler," and the secret was P90X. Kudos to Pink (and to Dreya Weber, the P90X star whom the eagle-eyed may have spotted as one of the gold-painted aerialists).
Muscles are a girl's best friend. Not only do they raise your metabolism and help you burn more calories, they also keep you living strong. And they look beautiful. Well-sculpted shoulders and lean, tight legs carry clothes better and allow you to power through everyday activities with strength and stamina. How do you get a body like that? A program like P90X will do the trick.
I know this because I'm a P90X graduate. I can vouch for its muscle-sculpting, fat-blasting, and body-shrinking powers. Before I ever started working for Beachbody®, I finished two rounds of P90X and incorporated P90X Plus into my fitness routine. I still do P90X regularly, and Plyometrics is consistently in my cardio rotations.
I'm not a world-class athlete. I'm just a regular at-home fitness junkie. P90X has been helping me get the body I want—lean, tight, and strong but not bulky—and it makes me feel good.
Not sure if you're ready to tackle the X? Here are a few things to keep in mind.
Do your best and forget the rest. You'll hear Tony say this a lot throughout P90X, and it's important advice. All you have to do is lift as much weight as you can, and that's it. You're not in competition with anyone else. Don't worry if you can only lift 5 pounds while the women in the workouts are hoisting 15. Every time you Push Play, you'll get stronger, and before you know it, you'll be able to lift heavier than you ever have before. And don't be surprised if you find that you can do a few pull-ups at the end of 90 days.
- Eat enough. A common mistake many active women make is undereating. With a program as intense as P90X, it's important to fill your body with enough healthy fuel to power through your workouts and help your muscles recover afterward. If you don't eat enough, your metabolism will slow down and your body will burn muscle for energy. Follow the P90X nutrition plan and take your supplements. They're designed to help you get the best results.
- Don't be a slave to the scale. During a program like P90X, your body will go through a lot of metabolic changes. At first, your muscles may retain water as they react to the shock of the workouts and the recovery afterward. You may notice your weight going up for a short time before your muscles shed the excess water. As you continue with the program, you'll be building muscle and shedding fat, but the scale might not move downward as much as you want it to. Don't let that deter you. A pound of muscle is denser than a pound of fat, so your body may shrink even if your weight doesn't change that much. Keep in mind that muscle is a metabolism booster, so the more you have the more calories and fat you'll burn all day long.
You're not going to get bulky. Look at the women in the P90X workouts. They're all lean, strong, and feminine. Because women don't have enough testosterone to build massive amounts of muscle, it's nearly impossible for them to bulk up by lifting heavy weights. When women complain about feeling bulky, it's usually because they're new to a fitness program and their muscles are retaining water. If this happens to you, don't give up. Stick with your meal plan and workouts, and soon the extra bulk will go away.
- You're going to love the way you feel. OK, maybe not when you're sore from working out, but as you get stronger and leaner, you're going to love how easy everyday tasks become, like lifting heavy objects, walking up and down stairs, or picking up children. And I can pretty much guarantee that you'll find yourself admiring your shoulders in the mirror or poking yourself in the belly to feel your tight abs. I do it all the time.
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8 Foods to Boost Your Metabolism
Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 mg/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest). And now's a great time to get fishy, as fresh wild-caught salmon is in season. Read more about the health benefits of fish.
Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. This is called the thermic effect—the amount of calories required to digest the food can sometimes be almost as much as the number of calories in the food itself. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!
Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body's kidney functions, which helps your body eliminate more waste and fat from your system. Tomatoes also made our list of the top 10 anti-aging foods.
Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have "negative calories," meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day. Or, if you're an MDB Club Member, check out our Heart-Healthy Blueberry Smoothie recipe.
Whole grains. Well, if you've read this far, you've probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.
Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for three hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.
Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes which slow digestion, thus raising metabolic rates. Its thermogenetic properties were convincing enough that we include it in ActiVit® Fat-Burning Formula and Slimming Formula. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.
Ice water.Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink iced water versus room-temperature water, your body will burn an extra nine calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for iced water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you're underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.
Starting my Blog!
This is my first Blog entry! I want to share the great experience I have had with P90X and Beachbody! More to come!
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