The weeklong vacation is over and I'm rested up. I'm going back to start WEEK 3 of P90X over again. I'm sure it will be tough trying to get back into it after being lazy for a week in Florida.
Monday-Chest/Back and AbRipper X + Turbo Fire (Fire 30 Class)
In the morning, I did Fire 30 from TurboFire. I am needing to add in the extra cardio to try to help lose some of the vacation pounds I have gained. I absolutely LOVE TurboFire so this is my FUN workout to do.
I was able to still use the same resistance and weights doing the same number of reps. Those dang "dive-bomber" pushups are torture. I am modifying but they're still not getting any easier.
Tuesday: PLYO (the KILLER workout)
I'm pretty sore from yesterday, but waited until the afternoon to do Plyo. I made it through giving it my all but was completely exhausted afterwards. I had absolutely NO trouble going to sleep Tuesday night.
Wednesday: Shoulders/Arms and AbRipper X
Thursday: YogaX
The 1st 45 minutes were extremely difficult and I was so tempted to turn it off right then. I paused the DVD, did a little self-talk, and then kept going. It got better. There were a lot of balance poses and then stretching which were a lot easier than the moves in the beginning. I felt the moves in the back of my thighs on Friday.
Friday: No workout. I kept putting if off then we had plans with friends so I never got in a workout.
Saturday: Legs/Back
The wall squats are a killer. I enjoy this workout. It's tough but definitely do-able. I'll for sure be sore on Sunday. I skipped AbRipper X today b/c I ran out of time.
Sunday: KenpoX
This is my favorite of them all. It's cardio kick-boxing. It's fun and you really feel it in your core.
Here are some clips of some of the moves...
If you have any questions or need any help with the program you are doing, please leave a comment.
Wednesday, June 22, 2011
Monday, June 20, 2011
Beachbody Supports the Military
Beachbody is now rewarding soldiers for their service by allowing active duty soldiers to sign up as a Beachbody coach (which is simply a rep) FREE. In return, a 25% discount will be given on all Beachbody workouts and other products. Contact me for more info.
**Military Coach Program FAQs **
1. What is the Beachbody Military program for our Independent Team Beachbody Coaches? Beachbody is excited to offer this great program for our Coaches who are actively serving in our military. If you are an active member of the military and newly enrolling as a Beachbody Coach, the cost of your business starter kit ($39.95) and your monthly business service fee ($14.95) will be waived for the duration of your active duty orders.
If you are already a Beachbody Coach and on active duty, your monthly business service fee will be waived for the duration of your active duty orders. In either case, if your active orders have no stated end date, your business service fee will be waived for a minimum of two years.
2. I’m a Beachbody Coach and I’ve got friends in the military who would like to enroll as an Independent Team Beachbody Coach. What’s my next step? It’s always a great idea to share as much information about this opportunity with your prospective Coach prior to their enrollment. Giving them a chance to review more about being a Coach can help ensure they’re well informed. Once they’ve decided to join our Coach network, you’ll want them to complete the Coach application, and submit the completed Coach application, together with a copy of their active duty orders, to our Coach Relations team for further review and processing. Paperwork may be submitted to our secure fax at (213) 201-7225 or by email to coachrelations@teambeachbody.com. If we need any further information to verify a new Coach’s active duty status, we will reach out to them directly.
3. I’m active military and I’d like to become an Independent Team Beachbody Coach. How do I enroll? Please complete the Coach application, and submit the completed Coach application, together with a copy of your active duty orders, to our Coach Relations team for further review and processing. Paperwork may be submitted to our secure fax at (213) 201-7225 or by email to coachrelations@teambeachbody.com. If we need any further information to verify a new Coach’s active duty status, we will reach out to you directly.
4. I’m active military and I’m already an Independent Team Beachbody Coach. What’s next for me? Please submit a copy of your active duty orders to our Coach Relations team. Upon further verification of your active duty status, we will waive your monthly business service fee for the duration of your active duty orders. Please note that your initial business starter kit charges are not eligible to be refunded.
5. What do you mean when you say I have to be active duty military to qualify for this benefit? At the time you submit your Coach application, we will also need you to include a copy of your active duty orders from your branch of service. Your active duty orders will likely include a start and end date. Based upon the end date given, your monthly business service fee will be waived during that time period. If you are reassigned to active duty at a later date please contact our Coach Relations team for further instructions. If you have more extensive questions regarding whether or not you are eligible for this program, please contact our Compliance department at compliance@teambeachbody.com.
CONTACT ME FOR MORE INFORMATION IF YOU ARE INTERESTED IN THIS AMAZING OPPORTUNITY!!!
.
**Military Coach Program FAQs **
1. What is the Beachbody Military program for our Independent Team Beachbody Coaches? Beachbody is excited to offer this great program for our Coaches who are actively serving in our military. If you are an active member of the military and newly enrolling as a Beachbody Coach, the cost of your business starter kit ($39.95) and your monthly business service fee ($14.95) will be waived for the duration of your active duty orders.
If you are already a Beachbody Coach and on active duty, your monthly business service fee will be waived for the duration of your active duty orders. In either case, if your active orders have no stated end date, your business service fee will be waived for a minimum of two years.
2. I’m a Beachbody Coach and I’ve got friends in the military who would like to enroll as an Independent Team Beachbody Coach. What’s my next step? It’s always a great idea to share as much information about this opportunity with your prospective Coach prior to their enrollment. Giving them a chance to review more about being a Coach can help ensure they’re well informed. Once they’ve decided to join our Coach network, you’ll want them to complete the Coach application, and submit the completed Coach application, together with a copy of their active duty orders, to our Coach Relations team for further review and processing. Paperwork may be submitted to our secure fax at (213) 201-7225 or by email to coachrelations@teambeachbody.com. If we need any further information to verify a new Coach’s active duty status, we will reach out to them directly.
3. I’m active military and I’d like to become an Independent Team Beachbody Coach. How do I enroll? Please complete the Coach application, and submit the completed Coach application, together with a copy of your active duty orders, to our Coach Relations team for further review and processing. Paperwork may be submitted to our secure fax at (213) 201-7225 or by email to coachrelations@teambeachbody.com. If we need any further information to verify a new Coach’s active duty status, we will reach out to you directly.
4. I’m active military and I’m already an Independent Team Beachbody Coach. What’s next for me? Please submit a copy of your active duty orders to our Coach Relations team. Upon further verification of your active duty status, we will waive your monthly business service fee for the duration of your active duty orders. Please note that your initial business starter kit charges are not eligible to be refunded.
5. What do you mean when you say I have to be active duty military to qualify for this benefit? At the time you submit your Coach application, we will also need you to include a copy of your active duty orders from your branch of service. Your active duty orders will likely include a start and end date. Based upon the end date given, your monthly business service fee will be waived during that time period. If you are reassigned to active duty at a later date please contact our Coach Relations team for further instructions. If you have more extensive questions regarding whether or not you are eligible for this program, please contact our Compliance department at compliance@teambeachbody.com.
CONTACT ME FOR MORE INFORMATION IF YOU ARE INTERESTED IN THIS AMAZING OPPORTUNITY!!!
.
Lose More Weight with a BIGGER Breakfast
If you're the kind of person that rushes out the door every morning with just a cup of coffee or a bagel, you might want to reconsider your morning eating habits. A study from Virginia Commonwealth University has shown that a big breakfast may be a key component in the fight to lose weight. In fact, according to the study, a big breakfast that's rich in carbs, protein, and fat will help you lose far more weight than you would if you stuck to a low-calorie, low-carb breakfast.
The research focused on 94 obese, inactive women. Those in the low-carb breakfast group ate 290 calories for breakfast, including seven grams of carbs and 12 grams of protein. The big-breakfast group consumed 610 calories for breakfast, including a whopping 58 grams of carbs, 22 grams of fat, and 47 grams of protein. After eight months, the big-breakfast women lost five times as much weight as the strict dieters. Even more significant--the strict dieters had regained an average of 18 of the pounds they initially lost and were on their way back up the scale, while the big-breakfast subjects continued to lose weight.
Amazingly, the big-breakfast group lost that weight eating breakfasts that by traditional diet standards seem almost risqué. The morning menu typically contained three ounces of meat, two slices of cheese, two whole-grain servings, a serving of milk, one fat serving and one ounce of chocolate or candy.
It's hard to even imagine jamming all that food into your mouth before noon. But according to research director Dr. Daniela Jakubowicz, that's precisely the point. First thing in the morning, the brain chemical serotonin is at its peak. When serotonin levels are high, we don't feel hunger, but when serotonin levels dip - as they do as the day wears on - the brain craves energy food such as cookies and candy in order to drive the levels back up. If you give in and eat the sweets, your serotonin levels spike, your brain feels happy, and that triggers an addictive cycle where you associate sweets with the serotonin high and constantly crave them. To break the cycle, Jakubowicz suggests eating sweets when you don't have a desire for them, such as first thing in the morning. That way the sweets won't supply a serotonin boost and you break the addictive association.
Now that's an interesting concept, and it seemed to work for the big-breakfast club, who balanced out the morning overload by having a small lunch and tiny dinner. They also reported reduced hunger throughout the day, unlike the low-carb dieters. Jakubowicz explains, "[A low carbohydrate diet] exacerbates the craving for carbohydrates and slows metabolism. As a result, after a short period of weight loss, there is a quick return to obesity."
Does this mean that you should stuff your face with pasta or donuts at 7am? No! In fact, the diet consumed by the morning big-eaters, while effective for weight loss, leaves a lot to be desired. Notice that the diet that led to weight loss contained no fruit or vegetables in the morning, and also contained lots of dairy. There are better ways to get a well-balanced morning meal without loading up on allergy-inducing, hormone-laden milk, cheese, nitrate-spiked breakfast meats, and buttered toast.
The big-breakfast group might have benefited more in terms of overall health had they substituted some of the dairy with hypoallergenic, enzyme-, antioxidant-, and amino-rich proteins from sources such as brown rice, spirulina, and yellow-pea protein, and had they substituted fruits and vegetables for some of the carbs. While the research team got right the idea of front-loading the day with the highest-caloric intake, they might do well to consider alternative, healthier sources of protein, carbohydrates, and fats for the morning meal.
Sunday, June 12, 2011
How Much Time Does P90X Take?
Here is a breakdown of the times for each P90X workout:
1:Chest & Back – 52:50
2:Plyometrics – 58:36
3:Shoulders & Arms – 59:53
4:Yoga X – 92:24
5:Legs & Back – 58:56
6:Kenpo X – 58:46
7:X Stretch – 57:32
8:Core Synergistics – 57:27
9:Chest, Shoulders & Triceps – 55:44
10:Back & Biceps – 51:36
11:Cardio X – 43:18
12:Ab Ripper X – 16:07
You have to schedule it in, just like any other part of your day!!! Make an appointment with yourself.
2:Plyometrics – 58:36
3:Shoulders & Arms – 59:53
4:Yoga X – 92:24
5:Legs & Back – 58:56
6:Kenpo X – 58:46
7:X Stretch – 57:32
8:Core Synergistics – 57:27
9:Chest, Shoulders & Triceps – 55:44
10:Back & Biceps – 51:36
11:Cardio X – 43:18
12:Ab Ripper X – 16:07
You have to schedule it in, just like any other part of your day!!! Make an appointment with yourself.
Saturday, June 11, 2011
Thursday, June 9, 2011
Week 3 of P90X
Here are updates on Week 3...
Wednesday: Chest/Back and AbRipper X
I pushed hard during this workout. From being able to see my workout sheets, I'm definitely making improvements on the different pushups and reps with the bands. I was pretty sore before going to bed and extra sore in my upper back/shoulders on Thursday.
Thursday: Plyometrics
I had been out of town today and not had any Shakeology. My workout was later in the evening. It was harder to get through it because I did not have that extra energy that I usually have from drinking Shakeology. Halfway through, I did pause it and take a couple of extra minutes to catch my breath. Immediately after, I fixed Greenberry Shakeology with the Recovery Formula mixed in. Even though the workout was intense, I feel much stronger and energized now that I'm done.
If you are wondering what plyometrics is, here is a video of what Tony Horton says at the beginning of the workout about it....
Here is some more info about Plyometrics
Plyometrics loosely translates into “jump training”. There are also plyometric exercises for your upper body, but the really intense, fat shredding plyometric exercises are the kind done in the P90X plyometrics program, and they are primarily lower body movements.
There are numerous benefits to plyometric training, and you get a healthy dose of all of them in the P90X program.
As with all exercise programs, the more you put into it, the more you’ll get out of it:
•Massive calorie burn
•Increased balance
•Increased endurance
•Increased explosive strength
•Increased strength of muscles as well as all connective tissues
•Massive metabolism boost from the sheer intensity of the exercises
•Increased confidence in your ability to really push the limits and to make measurable progress
There is a guy in the P90X Plyo video that has a guy with a prosthetic leg, and not only does he pull off the workout, but he excels at it. So, with no further excuses available to not give it 100%, the exercises begin!
Here is another site on Plyo The Physiology of Plyo
Friday: Shoulders/Arms and AbRipper X
I was really feeling sore from Wednesday's workout when I started today. I could barely raise my arms over my head. Once I got through the warmup and stretching, the soreness was much better. Getting through this workout today, was tough, but I managed. It seems that this week is harder to get through, but I will NOT give up on this workout. I feel so much better and stronger each time I complete a workout.
 |
| My Favorite Tricep Exercise |
I AM RESTARTING THIS WEEK. I WENT ON VACATION FOR A WEEK SO I WANT TO START OVER ON THIS WEEK!!! I AM ADDING IN TURBO FIRE WORKOUTS IN THE MORNINGS TO GET BACK ON TRACK.
PLEASE LEAVE A COMMENT!!!!
PLEASE LEAVE A COMMENT!!!!
Thursday, June 2, 2011
P90X-Week 2
Here is my WEEK 2 journey:
Wednesday: Chest &Back; Ab Ripper X--Since I missed a day last week, I did not have a rest day. Since I wasn't really sore after the Kenpo, I decided to just move right into Week 2. I was able to do more this week than I was last week. There are worksheets to keep track of reps and weights for the strength days. This way you can see your progression.
Thursday: Plyometrics--This seemed harder today than it was last week. It's a 60 minutes workout. I ended up taking an extra minute break halfway through the workout. The sweat was pouring. For a few minutes I thought I might actually get sick, but I kept pushing through. I know some major calories were burned doing this workout. I have been consistent with drinking the P90X Results &Recovery Formula. It really does help me regain my strength and not be as sore after these workouts.
FRIDAY: SHOULDERS/ARMS AND AB RIPPER X
My day started off with my husband needing me to help him load the trailer up with a bunch of junk that needed to be hauled off. Most of the junk was heavy metal. I was a slow helper trying to lift some of that, realizing I was really sore from the previous days' workouts.
After doing the shoulders/arms workout, I felt like Superwoman--strong, tight. Yes, it was burning, but I know those muscles are doing what they are supposed to.
I wasn't able to do Ab Ripper with the Intensity that I usually do because when starting to do those situps, I realized that my abs were sore from 2 days ago. I did drink the Results/Recovery Formula. It seems like I am not tired and sore after drinking it. Tomorrow is Yoga-X. I'll have to get up early to get that one in (90 min)
Here is a sample of what Ab Ripper X looks like...
Tuesday: REST DAY I wasn't going to take this day off, but ended up cleaning house most of the day. I'm glad I did rest, because Wednesday morning, the scale had really moved.
END OF WEEK 2 PROGRESS: -4LBS AND 5 1/2 INCHES
Wednesday: Chest &Back; Ab Ripper X--Since I missed a day last week, I did not have a rest day. Since I wasn't really sore after the Kenpo, I decided to just move right into Week 2. I was able to do more this week than I was last week. There are worksheets to keep track of reps and weights for the strength days. This way you can see your progression.
Thursday: Plyometrics--This seemed harder today than it was last week. It's a 60 minutes workout. I ended up taking an extra minute break halfway through the workout. The sweat was pouring. For a few minutes I thought I might actually get sick, but I kept pushing through. I know some major calories were burned doing this workout. I have been consistent with drinking the P90X Results &Recovery Formula. It really does help me regain my strength and not be as sore after these workouts.
 |
| All sweaty after doing Plyo--but still smiling :) |
FRIDAY: SHOULDERS/ARMS AND AB RIPPER X
My day started off with my husband needing me to help him load the trailer up with a bunch of junk that needed to be hauled off. Most of the junk was heavy metal. I was a slow helper trying to lift some of that, realizing I was really sore from the previous days' workouts.
After doing the shoulders/arms workout, I felt like Superwoman--strong, tight. Yes, it was burning, but I know those muscles are doing what they are supposed to.
I wasn't able to do Ab Ripper with the Intensity that I usually do because when starting to do those situps, I realized that my abs were sore from 2 days ago. I did drink the Results/Recovery Formula. It seems like I am not tired and sore after drinking it. Tomorrow is Yoga-X. I'll have to get up early to get that one in (90 min)
Here is a sample of what Ab Ripper X looks like...
Saturday: Yoga (I substituted the 90 minute YogaX workout with Tony's Fountain of Youth yoga video)
When many think of doing yoga, they don't think much of it. I'm here to tell you, it's tough. Halfway through the workout, the sweat was dripping. Breathing is SO important. It's neat to see how your flexibility and range of motion improves as you get more into the moves. I feel rejuvenated after this one today. Here is a WebMD article about the Benefits of doing Yoga.
Here is a video showing you a few of the moves...
Sunday: Legs & Back; Ab Ripper X
All I can say after doing this workout is that I'm a sweaty mess and my legs are like limp noodles. I was looking forward to drinking the Results and Recovery Formula afterwards. I just hope I'm not as sore as I was when I did this workout last week. Tony says in to BRING IT! and that I did today!!!
 |
| Thank goodness for this after these workouts!! |
Monday: KenpoX Stay tuned for a video for today
Tuesday: REST DAY I wasn't going to take this day off, but ended up cleaning house most of the day. I'm glad I did rest, because Wednesday morning, the scale had really moved.
END OF WEEK 2 PROGRESS: -4LBS AND 5 1/2 INCHES
PLEASE LEAVE A COMMENT
P90X Journey-Week 1
I have decided to start writing each week about my journey with P90X. I am on Day 2 of Week 2 now so I'll do a better job for the current week.
Wednesday: Chest and Back;Ab Ripper X--I made it through the workout. It wasn't so bad.
Thursday: Plyometrics--I didn't realize I was sore from yesterday's workout until I did this one. It was pretty intense.
Friday: Shoulders & Arms; Ab Ripper X--Still some soreness. This was another intense workout.
Saturday: Yoga X--This workout is 90 minutes. I didn't realize it and didn't allow enough time. I only did about 35 minutes. Some is better than none!! No soreness today.
Sunday: We were out of town so no P90X today
Monday: Legs & Back; Ab Ripper X--When I finished this one, my legs were like limp noodles.
Tuesday: Kenpo X--I was very sore today, but pushed through Kenpo, which is kickboxing. I really liked this workout.
I did go ahead and take measurements for the end of Week 1: I gained 2 lbs but that is normal when starting a new workout program. However, I did lose 3 1/2 inches!!!
Click HERE to see how Week 2 is coming along.
If you have any questions or comments, please let me know.
Here is summary of Week 1:
Wednesday: Chest and Back;Ab Ripper X--I made it through the workout. It wasn't so bad.
Thursday: Plyometrics--I didn't realize I was sore from yesterday's workout until I did this one. It was pretty intense.
Friday: Shoulders & Arms; Ab Ripper X--Still some soreness. This was another intense workout.
Saturday: Yoga X--This workout is 90 minutes. I didn't realize it and didn't allow enough time. I only did about 35 minutes. Some is better than none!! No soreness today.
Sunday: We were out of town so no P90X today
Monday: Legs & Back; Ab Ripper X--When I finished this one, my legs were like limp noodles.
Tuesday: Kenpo X--I was very sore today, but pushed through Kenpo, which is kickboxing. I really liked this workout.
I did go ahead and take measurements for the end of Week 1: I gained 2 lbs but that is normal when starting a new workout program. However, I did lose 3 1/2 inches!!!
Click HERE to see how Week 2 is coming along.
If you have any questions or comments, please let me know.
Exercise your Way to Better Memory
This article was written by Baseline of Health Foundation
Feeling a little sluggish physically and mentally? Get a little active and help both issues! Did you know that aerobic exercise can not only help you lose weight in all the right places but also gain something in one very important place: your brain? A region of your brain that is essential to memory has been shown in a recent study to actually increase in volume after getting regular cardiovascular exercise.
The research, which took place at the University of Illinois at Urbana-Champaign, demonstrated that when older people committed to a walking routine for a year, the hippocampus area of the brain -- which typically loses some mass over time as we age -- actually increased in size.
The researchers put half of the 120 study participants, all between the ages of 55 and 80, through their paces. They went from a sedentary lifestyle to a walking routine, steadily increasing the frequency and duration of their walks. This group worked their way up to 40 minutes at a time, three times per week, which was enough to ensure an elevated heart rate. The remaining 60 participants focused on weight training, yoga, and stretching activities for 40 minutes, three times each week, with no cardiovascular exercise included.
After a year, those in the toning group experienced the loss of a bit more than one percent of the volume of the anterior hippocampus of their brains -- a normal amount of shrinkage that comes with aging. However, the volunteers who had been walking had approximately a two percent increase in the volume of the anterior hippocampus of their brains. In addition, the aerobic exercisers achieved higher scores in memory testing, which makes sense since the hippocampus is a memory center in the brain. They also were found to possess more neurotrophic factor (BDNF), which is a protein in the brain that helps neurons to grow and survive. This finding is significant because a lack of BDNF has been found in Alzheimer's patients.
The main take-away from this study? It's important to exercise regularly without overdoing it. You don't need to train like you are entering a marathon. Make time for daily workouts but remember that moderation is key. Get in some form of cardiovascular (or interval) activity, whether it's walking, bike riding, jogging, or some other exercise that gets your heart pumping a little faster. But don't forget strength training and flexibility workouts too. Just because they may not grow your hippocampus at all, don't discount them. Every type of exercise can benefit your body and work to improve your overall health and well being.
Read more about this here: Exercise and Your Memory
Need ideas for different types of exercise? The Need for Different Types of Exercise
LET ME KNOW IF YOU HAVE ANY QUESTIONS OR NEED HELP PICKING OUT AN EXERCISE PROGRAM THAT IS RIGHT FOR YOU.
Find me on Facebook or email me at nataliewelch@cebridge.net
Feeling a little sluggish physically and mentally? Get a little active and help both issues! Did you know that aerobic exercise can not only help you lose weight in all the right places but also gain something in one very important place: your brain? A region of your brain that is essential to memory has been shown in a recent study to actually increase in volume after getting regular cardiovascular exercise.
The research, which took place at the University of Illinois at Urbana-Champaign, demonstrated that when older people committed to a walking routine for a year, the hippocampus area of the brain -- which typically loses some mass over time as we age -- actually increased in size.
The researchers put half of the 120 study participants, all between the ages of 55 and 80, through their paces. They went from a sedentary lifestyle to a walking routine, steadily increasing the frequency and duration of their walks. This group worked their way up to 40 minutes at a time, three times per week, which was enough to ensure an elevated heart rate. The remaining 60 participants focused on weight training, yoga, and stretching activities for 40 minutes, three times each week, with no cardiovascular exercise included.
After a year, those in the toning group experienced the loss of a bit more than one percent of the volume of the anterior hippocampus of their brains -- a normal amount of shrinkage that comes with aging. However, the volunteers who had been walking had approximately a two percent increase in the volume of the anterior hippocampus of their brains. In addition, the aerobic exercisers achieved higher scores in memory testing, which makes sense since the hippocampus is a memory center in the brain. They also were found to possess more neurotrophic factor (BDNF), which is a protein in the brain that helps neurons to grow and survive. This finding is significant because a lack of BDNF has been found in Alzheimer's patients.
The main take-away from this study? It's important to exercise regularly without overdoing it. You don't need to train like you are entering a marathon. Make time for daily workouts but remember that moderation is key. Get in some form of cardiovascular (or interval) activity, whether it's walking, bike riding, jogging, or some other exercise that gets your heart pumping a little faster. But don't forget strength training and flexibility workouts too. Just because they may not grow your hippocampus at all, don't discount them. Every type of exercise can benefit your body and work to improve your overall health and well being.
Read more about this here: Exercise and Your Memory
Need ideas for different types of exercise? The Need for Different Types of Exercise
LET ME KNOW IF YOU HAVE ANY QUESTIONS OR NEED HELP PICKING OUT AN EXERCISE PROGRAM THAT IS RIGHT FOR YOU.
Find me on Facebook or email me at nataliewelch@cebridge.net
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