I Want To Get Ripped

Meet The November $1,000 Beachbody Challenge Winners!!

2012-01-03T02:05:00.000-08:00

Cardio vs. Weight Training: Which is Better?

2012-01-03T01:03:00.000-08:00

Article Written By:
Coach Sean

It seems to me that we constantly look for the best approaches to problems. That includes our health/fitness. If you have tried losing weight at some point in your life you have probably heard that you should do Cardio from one person and Weight training from another. Each have their benefits but is there one that is better than the other? Cardio or Weight Training?
As a P90Xer, I have learned the benefit of both weight training and cardio. I wouldn’t consider every dropping one completely. But I do believe that in order to become a more fit individual, you definitely need to include some sore of weight training into your exercise routine. There are many known benefits of weight training and I believe that it has gotten a bad stigma because of the bodybuilding world. Women jumped on the cardio junkie bandwagon of the 1980s because they were afraid that if they lifted weights that they would get bulky and too muscular. That isn’t the case. There is a time and a place for weight training in your fitness schedule as well as your cardio sessions.

Which Burns More Calories?

I can’t accross and interesting study that compared to the two. Here is what it said…

A strength training session in which you burn, say, 300 calories burns more calories than a cardio session where you burn 300 calories on the treadmill. Impossible? No it’s not. At least, if you take into account the raised calorie burning after training.

Yes, we’re talking about elevated post-exercise oxygen consumption, or EPOC: the phenomenon whereby your body burns more oxygen, and therefore also more calories, after a training session. Sports scientists only started studying this effect in the nineties, but the results of their research indicate that, for people who want to control their weight, strength training is a good alternative to endurance and cardio training.

This is also known as the After Burn effect. A idea where your body continues to burn calories much further beyond your workout. As a matter of fact, this effect has been shown to be seen in HIIT versions of cardio as well. TurboFire is even based on this effect. This makes logical sense though. After you break down the muscle your body needs to repair. This causes many things to happen with your body in order to do that, thus causing your body to take calories and use them to repair muscle.

How Does This Work?

In 2005 researchers at Shippensburg University in the US published the results of a human study in the European Journal of Applied Physiology. For this they had got eight women, average age 31, to undergo two training sessions. On one occasion the women did weight training [CT]. They did three sets of leg-presses, knee-extensions, leg-curls, biceps-curls, triceps-extensions and bench presses with 65 percent of the weight at which they could just manage one rep. Between each set the women rested for 30 seconds, and after each exercise for two minutes.

On the other occasion the women ran on a treadmill. The researchers increased the intensity slightly every three minutes until the women were running at 85 percent of their maximal heart rate [TM]. The women stopped running when they had burned as many calories as they had done during the strength training session.

During the first hour after each training session the researchers measured how much oxygen [and therefore calories] the women burned. In the first hour after both training sessions the women’s oxygen expenditure was higher than before the training session. In the first half hour, oxygen expenditure was significantly higher after the CT training than after the TM training.

The respiratory exchange ration [RER], this is the ratio between inhaled and exhaled oxygen, is what is responsible. The lower the RER, the more calories you burn from fat and the fewer from carbs. So the women derived most of the energy for their EPOC after the strength training session from fat.

The researchers suspect that strength training uses relatively large amounts of energy that does not come directly from combustion processes, and which are therefore not visible if you just measure oxygen use during a training session. Restoration of the unnoticed energy reserves only shows up, in terms of oxygen expenditure, after the training session.

Pretty interesting findings right? This shows that strength training does have an added benefit, and why most extremely fit people train with weights. Of course it depends on what your goals are and what look you are going for. I do believe that everyone, even endurance runners, could benefit from some sort of weight training.

A program like P90X takes this concept and adds muscle confusion to it so you can continue to make your muscle guess, so you can continue to get stronger and see greater results. Weight training is an essential part of this. The pace of P90X also makes this workout burn up to 600-800 calories. It’s a fast paced workout that will give you all the benefits of weight training with the heart rats of cardio. This is why it has worked for countless numbers of people, including me!

Should I Add Weight Training?

In my humble opinion, yes you should. We all know that cardio burns calories and is great for shedding body fat. But weight training does as well and that’s why you should definitely have BOTH in your routine! There is a reason why P90X2 doesn’t have a true cardio workout. P90X2 is the cutting edge of fitness and is going to blow people away. They have taken this concept and created an amazing program. But even Tony Horton does cardio as well. On the flip side, Insanity’s Shaun T (Mr. Crazy Cardio himself) saw the benefits of weight training by adding in a Strength workout into Asylum. TurboFire has a resistance workout for this reason too! You have to include a resistance workout into your fitness program to see the greatest results for your efforts. So, don’t just choose sides. Have both Weight training and Cardio in your fitness schedule. You will see great results from the added benefits of both!

Get Abs Like Pop Star Teyana Taylor

2011-12-31T21:57:00.000-08:00

Pop star Teyana Taylor is probably best known for her incredible set of abs and her incredibly tight body. She definitely has no problem showing off her hard work in her very sexy music videos. She hangs with the likes of Chris Brown and Omarion, so with that type of company, being in shape is a top priority!

Next year, she is set to appear in The Supremes movie, starring as singer Diana Ross. This will be a huge step in her career as she is looking to cross over into acting. People are always asking her how she keeps her body in top shape, and also how she got that incredible set of abs. In this video, she shows you the workout she uses to achieve her sexy mid-section.

Bring It! w/ Barbie: 3 Day Shakeology Cleanse Results

2011-12-31T18:53:00.000-08:00

After enjoying a week long cruise vacation, Barbie was very brave and decided to step on the scale. To her surprise, she weighed in at 140lbs, a weight she has not been in a very lonnnnng time. She knew what she had to do to get the weight off, and that was go on a Shakeology 3-day cleanse. Her goal was to get at least 7 of those lbs. off in 3 days. After 3 days, she actually lost 7.6lbs, surpassing her original goal. Bring It!

The Spartacus Workout: Spartacus Challenge

2011-12-30T14:23:00.000-08:00

"This cutting-edge routine can strip away fat and define every muscle in your body"

A couple of weeks ago, my friends and I decided to switch up our workouts, and really challenge ourselves. One of my friends found a workout that the stars of the hit TV show Spartacus used to get their amazing physiques. At first, I didn't think it would be that hard because you are doing a lot of basic movements. Boy, was I ever wrong.

Halfway through the first exercise, I knew that I was in trouble! Each exercise lasts for a total of 60 seconds, and you get a 15 second break in between. You are supposed to do 3 rounds, and each round consists of 10-12 exercises. I am in pretty good shape, but after one round, I was done. I now have a new respect for the actors on that TV show. This workout is definitely no joke, and I know that it will definitely burn the body fat off and have you looking shredded. I definitely recommend it! Give it a try if you want to mix things up and try something new. To see the entire workout, Click Here

Insanity Workout: Get Ripped in only 60 Days!!

2011-12-24T21:28:00.000-08:00

The INSANITY^® workout might just be the hardest fitness program ever put on DVD. Your personal trainer Shaun T will push you past your limits with 10 INSANITY workout discs packed with plyometric drills on top of nonstop intervals of strength, power, resistance, and ab and core training moves. No equipment or weights needed. Just the will to get the hardest body you’ve ever had.

The secret to these mind-blowing INSANITY workout results: MAX Interval Training. Shaun T took traditional interval training and flipped it on its head—you perform long bursts of maximum-intensity exercises with short periods of rest. Each INSANITY workout keeps you constantly challenged as you alternate between aerobic and anaerobic intervals performed at your MAX. The result: burn up to 1,000 calories in an hour and get the most insane body in 60 days.

What You Get:

60-Day Total-Body Conditioning Program
Your personal trainer Shaun T will push you past your limits with 10 discs packed with cardio and plyometric drills with intervals of strength, power, resistance, and core training. No equipment or weights are needed, and you don’t have to be in extreme shape to do it. As long as you’re ready to dig deep, Shaun will help you get insane results in just 60 days.
Here’s what you get:
10 Insane Workouts

Dig Deeper & Fit Test. To start, Shaun will put your body to the test and see what you're made of. (30 min.)
Plyometric Cardio Circuit. Burn fat with intervals of intense lower-body plyo and sweat-inducing cardio. (42 min.)
Cardio Power & Resistance. Build lean muscle and upper-body definition with strength-training and power moves. (40 min.)
Cardio Recovery. Shaun goes easier on you once a week so you're ready for the next round. (33 min.)
Pure Cardio & Cardio Abs. Skip the intervals—this nonstop cardio workout is all extreme. (55 min.)
Core Cardio & Balance. Take a break after month 1 and gear up for month 2 with this workout. (37 min.)
Max Interval Circuit & Fit Test. The interval circuit that's more intense than anything you've ever done before. (86 min.)
Max Interval Plyo. Push your legs 'til they beg for mercy with power and plyo, all at your MAX. (55 min.)
Max Cardio Conditioning & Cardio Abs. Get pushed to your limit with this extreme cardio workout. (65 min.)
Max Recovery. Give it a rest and build strength for another round with intense moves and stretches. (47 min.)

Plus, get these 4 free gifts:

Elite Nutrition Plan. A food plan specifically designed to fuel your body for these intense workouts.
Fitness Guide. It’s short and to the point, with just the information you need. We want you working out—not reading.
INSANITY® Calendar. Lets you track your progress through Month 1 and Month 2, set workout goals, and stay motivated the whole time. Plus, the Fit Test Tracker tracks your results as you transform your body.
FREE Online Support Tools. Stay inspired with round-the-clock access to fitness experts and peer support.

***Order Today and Get an Exclusive Workout***

Fast and Furious. When you're short on time, get a 45-minute workout packed into 20 minutes with this bonus INSANITY workout.

Get insane results, or your money back.
You have a full 30 days to try INSANITY for yourself. If you're not completely satisfied for any reason, simply call Customer Service to return it within 30 days for a full refund of the purchase price, less s&h—no questions asked.

P90X Home Fitness System

2011-12-24T20:09:00.000-08:00

THE P90X^® HOME-FITNESS SYSTEM: WHAT YOU GET

P90X is a revolutionary system of 12 life-changing workouts. You also get a comprehensive 3-Phase Nutrition Plan, a detailed Fitness Guide, a P90X Calendar and tracking worksheets, and 24/7 online support. No gyms or fancy sports equipment required. All you need is a small space (about 6 by 6 feet), a set of dumbbells or resistance bands, a pull-up bar, and about an hour a day.

HOW P90X^® WORKS: THE SCIENCE OF MUSCLE CONFUSION™
P90X will shatter your concept of home fitness. Using the advanced science of Muscle Confusion, P90X is a well-organized training system that shows you how and when to change your routine for maximum results. So your body keeps changing throughout the 90 days and beyond.

THE P90X^® NUTRITION PLAN

Scientific evidence shows that the best bodies are built in the kitchen. Diet and exercise work together to improve fitness and physical performance. The P90X 3-Phase Nutrition Plan was designed by experts to provide you with the right amount of calories and nutrients so you can burn stored fat while building lean muscles. You can customize the P90X 3-Phase Nutrition Plan to your specific needs and goals, so you get the absolute best results from your program.

Success Stories

What You Get:

Get Absolutely Ripped in Just 90 Days

P90X includes 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. The secret is an advanced training technique called Muscle Confusion™, which accelerates your results by constantly introducing new moves and routines so your body never plateaus.
Here’s what you get with P90X:

12 Diverse and Intense Workouts:

P90X - 01 Chest & Back. Targeted strength and definition workout emphasizes two classic upper-body exercises.
P90X - 02 Plyometrics. Explosive jumping cardio routine, proven to dramatically improve athletic performance.
P90X - 03 Shoulders & Arms. A potent combination of pressing, curling, and fly movements that will leave you stronger and more defined.
P90X - 04 Yoga X. Combines strength, balance, flexibility, and breath work to enhance your physique and calm your mind.
P90X - 05 Legs & Back. Squat, lunge, and pull in a total-body workout like no other.
P90X - 06 Kenpo X. Intense cardiovascular workout includes punching and kicking for endurance, balance, and coordination.
P90X - 07 X Stretch. Achieve a higher level of athleticism, prevent injuries, and avoid plateaus.
P90X - 08 Core Synergistics. Build and support the core while conditioning your body.
P90X - 09 Chest, Shoulders & Triceps. Targeted strength and definition workout emphasizing two classic upper-body exercises.
P90X - 10 Back & Biceps. Flex your powerful biceps, and focus on toning and tightening those showcase upper-body muscles.
P90X - 11 Cardio X. Low-impact, fat-burning cardio routine.
P90X - 12 Ab Ripper X. Sculpt an incredible six-pack and improve your physical performance.

Plus, get these informative tools:

3-Phase Nutrition Plan. Designed to help you lose fat, build lean muscle, and maintain high energy levels through each part of the program.
P90X Fitness Guide. Packed with information and tools to help you set your workout goals, track your progress, and stay inspired.
How to Bring It Video. Get a quick overview of the complete P90X Extreme Home Fitness training system.

And get these tools to keep you motivated:

P90X Calendar. Lets you know exactly what to do each day, set your workout goals, track your progress, and stay motivated.
Online Support. You'll have access to Tony and other fitness experts, and peer support from your fellow P90Xers.

***Order Today and Get 2 Exclusive Workouts***

You will receive 2 workout DVDs from the P90X ONE on ONE™ series. A $40.00 value—FREE!

90-Day Money-Back Guarantee
We’re so sure you'll love this program, we're giving you our 90-day money-back guarantee. If you're not completely satisfied, simply call Customer Service to return P90X within 90 days for a refund of the purchase price, less shipping and handling. But keep the Ab Ripper X routine and the 3-Phase Nutrition Plan as our gift just for trying P90X.

The Top 10 Best and Worst Cocktails

2011-12-24T04:12:00.000-08:00

Article Written By:
By Steve Edwards

If you want a drink, you want a drink, and all the bad press you read isn't likely to quench your thirst. So the Nutrition 911 on alcohol will be to skip the boring science and discuss what to do when you're going to drink. Besides, studies keep telling us that a bit of alcohol in your diet enhances your health and lengthens your life span. All you may know now is that the last time you hit the bar, you woke up feeling like someone was using a rototiller on your brain, leaving you to wonder, "How can this have been good for me?"

The truth is it isn't. A hangover means you've done damage that needs to be reversed. Unfortunately, a common remedy is a greasy meal, which further damages your system and hinders your weight loss plans. But there's no doubt that a drink every now and then can help lift your spirits and diminish stress. But all cocktails are not created equal. Just like making smart choices with the foods you eat, imbibing with a plan can be the difference between extending your life and maintaining your P90X^®, Insanity, or ChaLEAN Extreme^® results, and getting to know your Domino's^® delivery guy on a first-name basis. Let's get started, class, with this week's Nutrition 911: The Best and Worst Cocktails.

The Best

Red wine. Much has been written about wine's high antioxidant content, the chemical resveratrol, and how wine drinkers are the healthiest sect of those who imbibe regularly. A handful of large-scale, long-term studies on wine have shown that those who drink heavily outlive teetotalers, and those who drink in moderation outlive everyone. This has led to a huge increase in wine production in the U.S. Keep in mind that while you hear a lot about the difference between red and white wines, in virtually every study, both have been shown to improve health. Red wine and its high antioxidant content gain most of the attention, but two recent studies gave white wine a higher rating for both free radical reduction and cardiovascular health. It seems that you can't go wrong either way.
Downside . . . The sulfates in red wine negatively affect many people, often leading to an inability to sleep. And if you can't sleep, you're offsetting all of the positive effects. Consider checking the alcohol content listed on the bottle—the recent trend has been toward high-alcohol-content wines. By drinking high-alcohol wines, it might seem like you're getting more bang for the buck. While that may be true, do you really want the bang, or just a nice accompaniment to dinner?
Microbrews. On a percentage basis, only microbrewed beer production has increased more than wine production in the U.S. The reason for this trend is generally credited to mass-produced American beer, which beer snobs think tastes worse than stagnant water. But another reason is that microbrewed beer is healthier—much healthier, in fact. Most mass-produced beers in the U.S. are cheaply made, relying on ingredients like corn, rice, additives, colorings, and flavorings (oddly enough, the same things that make up most of the junk you can buy at 7-Eleven^®). Microbrews adhere to the European codes for beer production, which dictate that it's made from barley, hops, wheat, and water. A good microbrew contains protein (more than double, in fact), more electrolytes (quadruple), and many times more vitamins and assorted phytonutrients (like flavonoids) than cheap beer. In fact, microbrewed beer is better for you than most sports drinks, sometimes even for sports. Downside . . . It can be part of the recovery process, but don't try making it do all the work. Beer still contains alcohol, and if you down beer as though it were Gatorade^®, you'll wind up with a hangover that will impede your sports performance.
Guinness^® stout. In Ireland, the saying goes that Guinness is food. And sure enough, it tastes like it. Thick, rich, and syrupy, one Guinness can feel as satisfying as a case of Bud Light^®. It's also low in calories and high in iron, making it one of the best choices if you're going for a mass-produced beer. Downside . . . It can be addicting. When one doesn't do the trick anymore, you can quickly pile on calories. And remember that most calories in beer come from alcohol.
Top-shelf alcohol of any kind. Straight, on the rocks, or with water. The means of producing hard alcohol ensure that you're getting what you pay for. Cheap stuff isn't made with a high-quality distillation process, leaving it with all sorts of impurities and a taste that renders it to be mainly used as a mixer with nonalcoholic, and usually highly caloric, substances. Top-shelf stuff, whether it's bourbon, vodka, or even rum, is made to be consumed alone, or with water. Slowly savoring your drink is a great way to make sure that you don't overdo it. Cost is another. It's much better to slowly relish a glass of Blanton's™ than to power down a fifth of Old Grand-Dad™ and Coke^®. Downside . . . The cost of providing for your top-shelf-only habit could lead to enough extra stress down at the office to offset the stress you're relieving with your drink.
Vodka soda. Vodka is the purest of the hard alcohols, and soda is mainly water. Add a couple of limes, and you've got a clean and refreshing cocktail with very few calories. Downside . . . It's so clean and refreshing, it's hard to be restrained. If you have four of these, you might as well have just had that strawberry margarita you wanted in the first place.

The Worst

Scorpion. Or just about anything you'll find at the Kon Tiki Inn, Trader Vic's^®, or any place where a drink is referred to as "grog." If there's anything worse than mixing a lot of sugar-based alcohols together, it's mixing them with a bunch of sugary juices in a bowl that's big enough for six. Drink one of these, and be prepared to skip the entire drunken process and head straight to the hangover.
Long Island Iced Tea. Forget the word "tea." There are no antioxidants to be found in this concoction of five different alcohols, sweet and sour mix, and Coke. A few of these and you might as well put in a wake-up call to Domino's.
Red Bull and vodka. If you want to be a supercharged drunk, here ya go. One of the main offenders of the hangover is your inability to sleep well after a night on the town. Nothing enhances the chance of seeing dawn's early light like a couple of these. The only positive is that maybe you'll dance all night and work off the calories. Hopefully, you don't have to work the next day.
Jack and Coke. You might as well just mainline your whiskey. Nothing's better than Coke for creating a sugar rush. Adding alcohol to this mix creates the perfect atmosphere for a bar fight. The only saving grace is that being drunk impairs your reflexes. Losing a couple of late-night melees could lead to some restraint.
Piña colada. The only thing more densely caloric than alcohol is fat, and this baby combines the two, along with all the sugar you need to guarantee a hangover. The result is a virtually nutrition-free milk shake that contains half of your daily caloric requirement. The only possible bright side is that you're only likely to feel comfortable drinking one of these on an island where you have ample opportunity to shed the pounds you gained the night before.

9 Ways to Eat Healthily (and Cheaply)

2011-12-24T03:51:00.000-08:00

Article Written By:
By Joe Wilkes

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

Other studies have shown similar findings. While the income percentage that Americans spend on food has decreased dramatically over the last few years, the obesity rate has risen even more dramatically, as has the incidence of type 2 diabetes, an obesity-related disease. And the obesity rate has grown the most in the most impoverished sectors of society, further emphasizing the connection between the rising costs of nutrient-dense foods, declining junk-food costs, and rising obesity rates. If you've priced out what a nice piece of Chilean sea bass with a side of asparagus costs compared to the latest offering from your local fast food joint's dollar menu, it's easy to be tempted to go to the dark side—especially if your budget is shrinking more than your waistline.
It is possible, however, to eat healthily and still have some money left over. Even on the tightest budget, you can do a little legwork and research to make the most nutritious choices for you and your family. And even if you're fortunate enough to have the cash to eat whatever you want, whenever you want, as my grandfather would say, "There's no point putting your paycheck through your stomach." (And he lived to be almost 100 . . . but that was before the advent of dollar menus.) Here are nine tips for getting the most nutritional bang for your buck.

'Tis the season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the richness of flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise, so you can plan your menu accordingly.
The big freeze. Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, but in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add that to any time spent lingering on supermarket shelves and then your fridge's crisper drawer, and suddenly, fresh doesn't seem so fresh anymore. And for many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in canned goods or frozen veggies that contain high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.
Shop around. Smokey Robinson was right. It does pay to shop around. Check out those supermarket circulars that are stuffed into your mailbox every week. Each week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. They'll usually be items that are in season as well, since they're cheaper for the store to buy anyway. Also, signing up for their club or rewards cards can help save you money, too. It's better to monitor sales and promotions rather than clipping coupons, as coupons are generally for processed, less healthy foods—although you can sometimes find good coupons for canned and frozen produce.
Get to know your grocer. And your butcher, your produce manager, etc. Find out what day produce is delivered to the store so you get maximum freshness for your dollar. Find out from the butcher when meat goes into the half-off section as its expiration date approaches. The meat isn't spoiled yet, and if you cook or freeze it that day or the next, it's no different from buying full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference. Also, many butchers will custom-grind for you without charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.
Think outside the big box. Instead of always going to the big-box supermarket chains, investigate if there are farmers' markets or food co-ops in your area. The food will be fresher, cheaper, and hopefully, not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money and support your local community at the same time. You can get organic produce for the same price or cheaper than traditionally grown produce this way as well. (It's also worth checking out what your state defines as organic.) Organic food is great, but if you're trying to save money, traditionally grown food isn't essentially less nutritious than organic; it just may require a little more scrubbing.
Start your own farm. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods. And if you're an apartment dweller like me, you can get a lot out of a container garden. I have big pots on my balcony that keep me in tomatoes, peppers, and fresh herbs all summer long. And if you don't have a balcony, you can grow small pots of herbs in your kitchen—decorative, tasty, and economical!
Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in your area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. One of the areas where my budget always falls apart is not having the ingredients that I'll need or a plan for dinner; I end up grabbing takeout or having food delivered—both unhealthy and expensive. Just by planning ahead and not wasting money on unplanned restaurant meals, you'll find that you have a lot more money to spend at the grocery store so you won't have to cut as many corners for the meals you prepare.
Tap into tap water. Not your wallet. If you're going to spend money on your beverages, invest in a decent water filter to improve the taste of your tap water. As we've discussed in other articles, tap water is subject to a lot more regulations than bottled water, which is good for you, and it's not shipped in from Fiji or Norway, which is good for the environment. And it's practically free! It's a lot better for your waistline and your wallet than multiple trips to the soda machine.
Take your vitamins. Here's the easiest, most economical way to ensure that you always get a base level of proper nutrition. Taking a good multivitamin and a fish oil supplement will help you get the benefits of a diet that would otherwise cost a whole lot more to get you the same nutrients you'd get from food sources—and fish oil supplements are especially good for those who don't care for fish.

10 Ways to Avoid Injury When Resistance Training

2011-12-24T03:42:00.000-08:00

Article Written By:
By Stephanie S. Saunders

You may have noticed at your local gym that weight lifting is becoming tres a la mode among the spandex and sweatband set. Unfortunately, this upswing in resistance training also means an upswing in injuries. An article in the New York Times¹ recently reviewed a study of weight lifting injuries over an 18-year period, which showed there were almost one million Americans who visited an emergency room, injured, as the result of weight lifting. Ninety percent of those injuries were attributed to free weights. While women were more likely to drop the weights, resulting in fractures, men were more apt to create strains or sprains. Either way, as fantastic as it is that people are realizing how much they can alter their bodies with a couple of dumbbells, it makes you feel like a dumbbell when you drop one on your foot.

So let's look at 10 ways to avoid upping your insurance premium while still obtaining the physique of your dreams:

Warm up. Yes, you've heard "warm up before exercising" since junior-high PE class, although most of us looked at it as a way for lazy instructors to burn up class time. But are we really aware of the benefits of warming up before resistance training? Increased muscle and body temperature reduces the risk of strains and sprains, and also allows the muscle to contract more forcefully. Warming up creates less overall stress on the heart and activates your body's natural cooling system, a.k.a. sweat, to prevent overheating. Warming up creates greater range of motion around a joint and helps us get mentally prepared for the task at hand. So take 5 minutes, jump on a treadmill, and give your muscles a chance to wake up.
Use your thumbs. What gives us greater dexterity than most animals on the planet? Yes, it's our opposable thumbs. And yet, a great number of people do not include this strongest of digits in their weight lifting routines. It's similar to the way the British upper class sips their tea, only no one needs their pinky to stabilize a teacup. Without your thumb, your fingers cannot create a complete circle, which in turn means a dumbbell could go flying. So stop trying to look pristine and actually grip the weight with all five digits.
Get by with a little help from your friend. Asking for help in the gym, or even from someone you live with, is often as painful as asking for directions on a road trip. Yes, you want to appear like the superman or superwoman who's strong enough to handle it alone, but sometimes a spotter can make all the difference between success and a squished pinky toe. They don't need to spend all day with you, and in fact, you can politely thank them and offer to return the favor if needed, while simultaneously walking away. But asking for 30 seconds of their time could save you a lot more time in an emergency room.
Record your progress. If you've done P90X^®, Tony has drilled into your head the importance of recording your weights and repetitions, every time you work out. This is extremely important not only to create consistent change in your physique, but also as a safety measure to keep you from overdoing it. Since most of us cannot remember our mother's phone number, how do we expect to recall every single weight of dumbbell we used over the last several days, weeks, or months? And if we aren't sure where we left off, how are we to know where we are going? It's pretty common for someone to confuse the number, try to go too heavy, and end up knocking themselves in the head with a dumbbell. (At least I would like to think it common, since I once gave myself a concussion.) Start where you left off, and make small increases according to your workout plan.
Have lighter weights/bands available. Yes, you can use those 20-pound dumbbells for bicep curls, and yes, you can get through 6 repetitions very effectively. But as your form starts to fail, an injury is more likely to occur. So, as opposed to throwing in the towel and watching that TurboFire^® video from your couch like it's an episode of One Life to Live, have lighter weights or resistance bands available to continue your set. Or consider investing in dialing weights like the Bowflex^® SelectTech^® Dumbbells, where making the weight lighter or heavier is one click away. Whatever the case, do not assume that one pair of dumbbells is going to be enough to work your entire body safely.
Consistently check your range of motion and momentum. It's really easy to go a little bit farther than we should, which can cause all kinds of problems. This is the original intention for mirrors lining the walls of gymnasiums. Yes, it was actually to check your form, and not just to stare at your big, beautiful biceps. But since most of us don't have mirrors lining our living rooms, make sure you are using the appropriate range of motion for every exercise you do. In other words, don't let your elbows go beneath you in a chest press, don't let your knees go out over your toes in a squat, and don't hyperextend your back in a lat pull. Should you be unaware of the proper range of motion for an exercise, ask for some assistance.
Slow down, Turbo. Be slow and controlled about every movement. This is not an exercise in momentum. And although there are amazing cardiovascular benefits to weightlifting, it's not like you are trying to sprint around the track with a vampire bat chasing you. You can keep a good pace without letting momentum take over. Not only is it much safer, but much more beneficial to your overall progress.
Accessorize appropriately. This isn't a suggestion to wear a rhinestone weight lifting belt—although that'd be kind of cool—but to use some basic innovations in resistance training equipment in order to stay safe. Weight lifting gloves can be an inexpensive and invaluable tool in helping maintain grip on free weights, barbells, and pull-up bars. Tony Horton's PowerStands^® can take strain off wrists, forearms, and elbows when doing push-ups. The P90X Chin-Up Bar can change your grip to accommodate a more comfortable or versatile pull-up. Bowflex SelectTech dumbbells can take strain off your upper extremities and back by only requiring you to use one set of dumbbells to do everything, and not bending over to pick up 10 different sets. A plyometrics mat can take strain off your knees, ankles, and hips by creating extra cushion while jumping. And using a Beachbody Balance Ball or Squishy Ball to assist in core work can make your spine more comfortable, while working your abs. Using the right tools can sometimes make a huge difference in results—and safety.
Assume the position.
One of the most horrifying things to observe as a fitness professional is how people actually get into position with their dumbbells. Lying down to do a bench press and reaching down with your arm behind you to pick up 30 pounds is way too common—and dangerous. Or how about the diving forward, as if you were entering a pool, to pick up dumbbells for a set of squats? From my perspective, watching that is scarier than Friday the 13th falling on Halloween. So to avoid strains as the result of bad pick-ups, use the following rules:
1. When picking up dumbbells for a standing exercise, try to start with them on a rack or chair at waist height. If they are already on the floor, pick them up one at a time, with bent knees, and put them someplace higher.
2. When using dumbbells for a seated exercise, or lying-down exercise, put one on each knee to begin. As you lean back, lift each knee one at a time to help you get the weight into place.
3. If you are using dumbbells for a prone or kneeling-on-one-knee exercise, make sure the weight is already within arm's reach and maintain a flat spine as you lift it up.
Clean up after yourself. Not to sound like your nagging mother, but don't be a slob, even in your own home. Many injuries happen as the result of someone tripping over that weight or medicine ball someone left lying on the floor. As my mother used to say, it takes just as long to put it where it belongs as to throw it on the floor. We know this isn't really true, but if it keeps you from slamming into the ground, a couple extra seconds is worth it.

If you've spent any time with P90X or ChaLEAN Extreme^®, you know the transformative power of resistance training. And with a bit of preparation and thoughtfulness, it can be an injury-free endeavor as well. Just remember that getting injured will derail your training faster than a visit to Hometown Buffet^®. It's worth a little extra energy to avoid it.

8 Foods to Boost Your Metabolism

2011-12-24T03:23:00.000-08:00

By Joe Wilkes

If you spend any time perusing the fashion mags and tabloid rags in the supermarket checkout line, you'll see a wide array of articles claiming to have discovered the latest "miracle food" that will burn off the pounds while you sit on your butt and eat. Well, sadly, the news isn't quite that good. Without regular exercise, a decent night's sleep, and a thought-out meal plan, your metabolic rate is going to be dragging. However, there are some things you can eat that will move the needle favorably into the fat-burning zone. And most of these foods are delicious and nutritious anyway, so why not? Here are eight of the best ones.

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 milligrams/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).
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.
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.
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 3 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 that slow digestion, thus raising metabolic rates. Its thermogenetic properties were convincing enough that Beachbody^® includes it in its ActiVit^® Metabolism Formula Multivitamins. 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 ice water versus room-temperature water, your body will burn an extra 9 calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for ice 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.

And remember, a good night's sleep and smaller, evenly spaced meals can be your best metabolic friends. And the best thing to really get your metabolism going is exercise. You can burn almost 1000 calories in one 45-minute Insanity workout alone. Also, stress has been found to produce cortisol, a metabolism-inhibiting steroid, so try and relax—have a blueberry. Or a fish!

5 Ways to Beat the Worktime Snack Attack

2011-12-24T03:06:00.000-08:00

Article Written By:
By Omar Shamout

I recall an episode of Curb Your Enthusiasm a few years back where Larry David was arguing with someone (as he's wont to do) over the proper time to eat dinner. He was adamant that dinner is traditionally eaten between the hours of 5 PM and 8 PM. Not before. Not after. Since the majority of Americans don't have the luxury of living off Seinfeld residuals, we have to go to work, and sometimes that means we can't eat at normal hours, or in any sort of regular intervals. A constantly rotating work schedule or very long shifts present a challenge to eating right, but can certainly be overcome with proper planning and a positive outlook.

Your body is a creature of habit. It gets used to routines, and the chemical processes that go on inside of it are on a set schedule. Consequently, if you do something to throw those off, like drastically altering your eating habits, it tends to react poorly. The best way to fix this is to outsmart your body, and get it on a schedule that works for the both of you.
Here are some tips on how to do that:

If you don't get enough sleep, you're busted no matter what. Therefore, the first order of business is to adjust your sleep schedule. Cutting out crucial hours of sleep will affect the results you see from not only your diet, but your workout as well. Not getting enough sleep is detrimental to your health and metabolism, even if you eat during "optimal" periods. Want more proof? Check out this recent newsletter article that offers a rather stark warning. (See "The Sleep Solution: 4 Ways to Get the Rest You Need to Boost Results!" in the Related Articles section below.) The point here is that if working late causes you to lose sleep, you will be doing damage to your body no matter how well you eat, and all the subsequent tips mentioned below will be for naught.
Late-night eating. We've always heard that eating right before bed is bad because the body doesn't get a chance to burn those calories off, and instead converts the food into fat. At the same time, depriving your body of nutrients isn't healthy either, so what's the answer? In a recent study at Northwestern University, scientists discovered that a group of mice who were only allowed to eat a high-fat diet during an non-optimal eating period (nighttime) gained over twice as much weight as mice only allowed to eat during an optimal eating period (daytime). In other words, mice that ate before bed got fat. While researchers are as yet unable to pinpoint a single reason for this discrepancy, "the interplay between body temperature, metabolic hormones such as leptin, and the sleep-wake cycle" were determined to be the biggest contributing factors.
So if you can avoid eating before bed, do. But if you're hard pressed, keep it small and try to space it as far away from sleep as possible.
Eat moderately throughout the day. This is the best solution to avoid getting those deep hunger pangs at night when you get home, and to set your body's metabolism on an effective rhythm. This is especially true for people whose jobs force them to be immobile, and prevent them from getting enough natural exercise throughout the day to allow them to burn off a few of the calories from a heavy lunch. If you're working a double shift and find yourself awake for 20 plus hours, try taking a portion block from one of your meals and using it as a snack later on instead. If you're on your feet most of the time and have an active job, adding an extra 200 to 300 balanced calories to your diet shouldn't be a problem. Either way, try to eat every 3 hours, and avoid eating 2 to 3 hours before bed.
Skipping meals is not the answer. You may be tempted to fast and skip meals altogether, reducing your daily caloric intake in the hopes that consuming fewer calories will lead to weight loss. The problem with this logic is that drastically reducing your caloric intake can also cause your body's metabolism to slow down and stop converting food into energy. In order to lose weight, your body needs fuel. Weight loss occurs when you burn more calories than you consume, not simply by eating less. It may be counterintuitive, but eating less without exercising is very unhealthy, and will leave you feeling tired and listless, due to a dip in blood sugar. If you want to be super-fit and lean, you have to eat and exercise to turn your body into a fat-burning machine rather than a fat-storing machine. "Cyprindon" from the Beachbody^® Message Boards elaborates on the potentially harmful side effects of allowing your body to become acclimated to fewer daily calories over the long term and enter what is referred to as starvation mode:
"You are putting less calories toward body heat production and toward activity than you would at a higher calorie level. You may or may not notice that you feel colder than you did at a higher calorie intake. You may or may not notice that you simply move slower and you move less all day long through your activities. You may even be sleeping more than before. You may also be putting less calories toward egg production, immune system function, tissue repair, and other things."
Plan ahead. Don't let your work schedule be an excuse for living an unhealthy lifestyle. If you know you'll be working at dinnertime, find a time to eat healthy snacks and small meals while on the job. It may be difficult at first, and you might need to try out a few schedules, but being smart and proactive will usually supply an answer. Still don't think it's possible? Take it from Beachbody Message Boards contributor "PrimaBallerina." She writes: "I don't get home from work until 10 or 10:30 at night. I didn't think I had the option of eating at work. I teach dance, and I have classes back to back to back. I don't even have time to go to the bathroom. I had to make time to eat. I teach ballet 95% of the time, and I teach a certain method where they do the same thing to the same music, so I take the opportunity to eat a dinner that I pack while they're doing the stuff they know well. I'm still watching and working, but I'm taking care of myself too! I agree with everybody else, pack a dinner!"
Shakeology^® is an excellent way to give your body the nutrition it needs in a quick and easy way, and is very conducive to an on-the-go lifestyle. Other quick, portable, and healthy snacks include fresh fruit, chopped-up veggies, or raw nuts.

The bottom line is that you are the only person who can take control of your health. If you're not really committed to taking the necessary steps to losing weight and getting fit, then there are any number of excuses you could make to explain why it's just not possible for you. Don't be lured by the temptation of the drive-thru, and avoid putting yourself in situations where the temptation to eat poorly is the easiest option. As soon as you start making excuses for yourself, you've lost. In truth, successful people are always the ones who persisted despite any obstacles or challenges that stood before them. Life will always get in the way, so make being healthy a necessity, not a choice. If you can schedule a time to work out every day, then you can certainly coordinate an appropriate eating schedule as well.

Shakeology Cleanse: Lose Up to 10lbs in Only 3 Days!!

2011-12-23T03:19:00.000-08:00

Shakeology is a meal replacement shake designed to be enjoyed every day, one meal a day. It is filled with so many healthy ingredients and nutrients that it is so much more than a meal replacement – it is the healthiest meal you’ll take in all day. But for this cleanse, it will be used three times a day for three days.

The ‘Shakeology cleanse’ is designed to reduce your caloric intake while replacing your body with vital nutrients it needs to function.

Who Should the Shakeology Cleanse?

- a big event is coming up like prom, wedding, party, picture time
- maybe you’ve fallen off the workout wagon and have decided to get back on track
- you work out like a mad man, but you blew it over the weekend with your buddies
- you’ve hit a plateau in your weight loss goals and need something to help you lose those last couple of pesky pounds
- you know its a good opportunity to rid your body of some junk in your system
- you just want to lose some weight, pronto!

See What the Doctors are Saying about Shakeology!!

Can You Afford Shakeology?

Shakeology Cleanse 3 day diet: Lose up to 10lbs!

Start your day with a cup of Green Tea
Breakfast: Shakeology with water or ice or both. (adding a 1/2 cup of fruit is optional)
Snack: 1 piece of fruit.
Lunch: Shakeology- water and ice only followed by a cup of green tea.
Snack: Shakeology- water and ice only (Can have after dinner instead of before if you like)
Dinner: 4 oz of grilled white fish or poultry with a dinner salad. (greens and veggies) No more than 2 oz of dressing. (preferably olive oil or balsamic vinegar dressing)

Top Coach Barbie Decker shares Shakeology with Carpet Cleaner

2011-12-22T01:46:00.000-08:00

You have to earn this T-shirt!

2011-12-21T16:43:00.000-08:00

Take the Insanity 60 day challenge and find out what you are made of! If you want the results, you have to work! Are you ready to Dig Deep and push your body to the limits? If you are wearing this shirt, that means that you definitely earned it!

The thing I love most about this Insanity T-shirt is that there is no way to buy it in stores. If you see someone with one of these, it means that the person wearing it busted their butt for 60 days with the hardest workout ever put on DVD! When I started my first day, I could not believe how challenging of a workout it was. I saw the infomercial and for some strange reason, I thought that it didn't look that hard. I definitely got humbled Day 1, and on Day 3, I was done. I gave up because I thought it was too hard.

2 weeks later, I decided to try it again, but this time, I thought I would make it through the whole 60 days, but I didn't. I only made it about a week before I quit again. As they say, the third time is the charm, but this time, I came into it with a different outlook. I decided that I wasn't going to let anything stop me from completing the 60 days and proving to myself that I could push myself past my limits. To make sure I did it everyday, as soon as I rolled out of bed, I popped the dvd before I could think about how hard the workout would be. If I wait until later in the day, I could easily talk myself out of it, but because it was so early, and because I was still half asleep, I had no time to think.

When I finally received this T-Shirt, it was a very special day for me. Insanity not only got me in the best shape of my life, but it taught me discipline. I am the type of person who starts lots of things, but I can never stick with them. My friends always made fun of me for never sticking with something, but this t-shirt is my trophy for not only completing 60 days of Insanity, but 120 days of Insanity. I now see that if you want to complete something, you have to take it one day at a time and show up everyday. I now have the knowledge and confidence that I can start something and stick with it. Next challenge for me is to tackle P90x2, I can't wait!

Take The Beachbody Challenge!

2011-12-21T03:36:00.000-08:00

If you have fallen off the fitness wagon or looking to get back into shape then this is for you. Beachbody has is starting up the Beachbody Challenge. The Beachbody Challenge is a contest where Beachbody will help motivate you to get fit by winning some serious cash. $100,000 is prize serious. If you want to get fit, now is the time to do it. The best part is that you can use any Beachbody program and share your results for a FREE T-shirt and a chance to win over $100,000!

What is a Challenge Group?
From my experience, there are 3 key factors to getting results. You need to be working out, eating healthy and getting motivation and support. Combine them all together and you will get results guaranteed! Fitness + Nutrition + Support = Success . Having a small, 5 person, challenge group makes communication, support, and accountability much easier. You are able to hold each other accountable and push each other as you go through the fitness program together! When you have others with you in your fitness journey you will be able to use their support to get even greater results! Some of the groups I have done in the past have told me that there was no way they could have gotten the results they did without being apart of an exclusive group. If you want to feel motivated, get support, and reach your fitness goals once and for all there is no better way than joining a challenge group!

What Are the Prizes?
There are TONS of reasons to get healthy and fit but if prizes are your thing then you will be very happy. Beachbody is giving away free T-Shirts to those who complete their program, a Daily prize of $500 to one lucky person when you log your workout in the Super Gym, a Quarterly prize of $5,000 and a expense paid trip, and a Grand Prize of $100,000 for the person with the best results!!

You are not going to find a better way to get results than you would being apart of a Challenge Group. You will get One on One support from me and the others in your group, prizes for your efforts, and great results from committing to a 90 day plan. Fitness + Nutrition + Support = Results. You will get in the best shape of your life, so take the Challenge! Join a Group!

Meet Past Winners

Richard N. lost 200 lbs and 22 pant sizes!

""Losing 200 lbs in 13 months is not an easy task, but I did it and it has to be one of the most amazing feelings I have ever felt before! . . . Shakeology is my secret weapon!"

What Richard N. won:

$6,000 + a trip for two to Los Angeles!

Diana D. Lost almost 100lbs!

"Since starting INSANITY and SHAKEOLOGY I have lost 95 pounds!! I'm no longer considered PRE-DIABETIC!! And I recently just finished my first season in a roller hockey team."

What Diana D. won:

$6,000 + a trip for two to Los Angeles!

P90x2 Is Here!!

2011-12-21T02:23:00.000-08:00

If you want to take your fitness to the next level then this will be the program for you. P90X2 is going to be ground breaking. This program combines the latest in sports science with the intensity we have come to love with P90X. If your looking to Run Faster, Jump Higher, and be in top physical shape then this program will be for you.

THE PROGRAM TRAINING PHASES

P90X2 now combines 3 different phases together to maximize strength and performance. The schedule has been taken down from 6 days to week in P90X to 5 Days per week. The schedule is a little more opened. You can stay in each phase longer if you need them longer. So you can schedule your recovery week when you need it.

Phase 1: Foundation Phase (3-5 week): You’ll move better, You’ll feel better, You’ll be far less likely to get injured.   You will be able to move in a functional way and create more of a muscular balance. Features workouts like X2 Core and Power and Balance.

Phase 2: Strength Phase, (3-6 weeks): You’ll get stronger through a wider range of motion, You’ll get more supple, you’ll look good. After the foundation is built you can now apply those skills to brand new resistance workouts. This phase features workouts like Chest/Back + Balance, and Plyocide.

Phase 3: Performance Phase (3-4 weeks): Ready to take it all and put it together? This phase will let you Jump Higher, Run Raster, be more Explosive, You will start to feel like a kid again. This is where the sports science starts to come together. Features P.A.P. or Post-Activation Potentiation workouts. The latest in sports science that allows you to perform better all around.

WHAT ARE THE WORKOUTS IN P90X2?
How to Bring It Again: Introductory DVD that teaches you how to bring it while doing P90X2
X2 Core:  This is a new version of Core Synergistics. Total body workout with balance and stability focus.
Plyocide:  Plyometrics taken to the next level. Lateral movements have been added this time.
X2 Recovery + Mobility:  Foam rolling and stretching to help aid recovery.
X2 Total Body:  Total body workout that it’s up every single body part. You will do a little bit of everything in this one.
X2 Yoga:  60 mins of Yoga this time. Emphasis on the moving exercises.
Balance + Power:  This combines balance move with strength moves, very tough…trust me, I have done it during rehearsals.
Chest & Back + Balance:  This is 1 of the workouts that I am in. Push and Pull workout. New Pull up moves and push ups on med balls…fun!
X2 Shoulders + Arms:  Brand new moves to take your shoulders and arm workout to the next level.
Base & Back:   Combines Plyometric leg exercises with Pull ups. 2 of the largest muscle groups in your body.
PAP Lower:  The new scientific sports training that is designed to focus on performance.Strength moves followed by explosive moves to make you explode.
PAP Upper: The new scientific sports training that is designed to focus on performance. Strength moves followed by explosive moves to make you explode.
X2 Ab Ripper:  All new ab ripping moves. This one will hurt…in a good way. You might already “hate it but love it”
V Sculpt*:  The 2nd workout that I am in. Back/Biceps taken to a new level. Pull ups like you have never seen. Bicep moves that will challenge every part of your fitness. Movements are all done from an Athletic stance so that strength gains will be applicable to real world movements.
X2 Chest + Shoulders + Tris*:  All push worrkout. New exercises for new muscle confusion. This forces your “push” muscles to function better. We accomplish this with creative uses of instability and always forcing movement out of athletic position.
(*Sold Separately as Advanced Workouts and available in Deluxe and Ultimate Kits).

P90X2 Package Options
P90X2 comes with three package options available in either Blu-ray and DVD. If you purchase through a coach (Me), by clicking on any order now link you will also receive 2 extra free Tony Horton One on One workouts.

P90X2 BASE KIT:

• 12 workouts on 13 DVDs or 4 Blu-ray discs

• Fitness Guide

• Nutrition Guide

• 90-day Workout Calendar

DVD: $119.95
Blu-Ray: $149.85

P90X2 DELUXE KIT:

• Includes everything in the P90X2 Base Kit, plus:

• 2 Bonus Advanced P90X2 Workouts

• 1 Foam Roller

• 1 55cm Premium Stability Ball

• 2 8-lb Medicine Balls

DVD: $239.85
Blu-Ray: $299.85

P90X2 ULTIMATE KIT:

• Includes everything in the P90X2 Base Kit, plus:

• 2 Bonus Advanced P90X2 Workouts

• 1 Pro-Grade Foam Roller

• 1 55cm Premium Stability Ball

• 2 8-lb Medicine Balls

• Power Stands (Push Up Stands)

DVD: $299.85
Blu-Ray: $359.85

8 Tips For Fitting A Balanced Diet Into A Busy Schedule

2011-10-24T13:11:00.000-07:00

Article Written By:
Maura Tibbs-

Welcome to a typical day at the office. Most of us know it well. You're not even at your desk yet, and your mind is already preoccupied with emails to answer, phone calls to return, and meetings to attend. Before you know it, lunchtime rolls around and you're running on nothing but caffeine. By this point, you're fighting hunger pangs, so you head to the vending machines as a temporary solution, or maybe you grab something unhealthy at a nearby fast-food place or roach coach. Five or six hours later, the hunger hits you again and the cycle repeats itself. Does this day sound familiar? If so, you're not alone.

These days, a mere 8-hour workday is becoming less and less common. A lot of us are working additional hours at home, on our laptops, and via our smartphones. With crazy hours like these, the best way to make sure you stay on track nutritionally is to prepare yourself a week's worth of healthy meals in advance. Here are a few tips for doing just that.

1. Master the grocery store. When you arrive at the grocery store after work, you're starving and in a hurry to get home. Without thinking, you find yourself drawn into the bright, shiny, end-of-aisle displays like a moth to a flame. Before you know it, you're about to fill your cart with 10 frozen pizzas for $10.

Stop! Change direction. Go straight to the produce section and select enough lettuce and fresh vegetables to make a salad that'll last you all week. It's best to avoid the center aisles, which contain all the processed foods you want to avoid, and keep to the perimeter of the store. This path will lead you to healthy choices like veggies, fruit, low-fat dairy, lean meat, and poultry.

The items being promoted in the aforementioned end-of-aisle displays are rarely healthy food options. Keeping this in mind will help you walk past these traps and head straight for the good stuff.

2. Cook out on Sunday. Roast a bunch of chicken, make a big stew, and grill some veggies; you'll have a great meal on Sunday and enjoy the leftovers for the next few days.

Another thing to do on Sunday to prep for the week is to wash and chop all that lettuce you bought while strolling the perimeter of the store and put it in a zip-top bag. With this combination, you'll have fresh, healthy food to put into meals all week.

3. Make over your leftovers. Reinvent last night's chicken (or other protein) for the next day's lunch. Throw it in a tortilla with some salsa for a yummy burrito. Heat it up with some curry seasoning and chickpeas. Put it in a whole-wheat pita pocket or between two slices of whole-grain bread with crisp lettuce and your favorite seasonings for a healthy sandwich. Toss it into that great salad you prepared, along with some fresh or grilled veggies. The possibilities for different, great-tasting meals are easy—and limited only by your imagination.

4. Prepack your snacks for work. You may not always have time for a full meal at work, and that's OK. The night before a busy day, measure out foods—nuts, dried fruit, baked chips, sliced veggies—you can graze on all day. Measuring the portions in advance helps assure that you won't accidentally snarf down an entire 1,000-calorie bag of trail mix.

Another great approach to snacking that'll help satisfy you until your lunch (or dinner) rolls around? Some of that protein you cooked up on Sunday, in convenient snack portions. Quick bites of chicken, beef, tempeh, or tofu with the seasonings of your choice make for a great snack option. And having fresh, lean protein rather than packaged, processed snack items will not only help curb cravings; it'll also give you sustained energy and help you fight hunger throughout the day.

5. Hydrate in fashion. Instead of going through tons of plastic bottles at your desk, buy yourself a fancy water bottle. Busy people often forget to hydrate properly. In addition, the average American drinks 57 gallons of soft drinks each year! You can avoid the temptation to purchase soda by refilling a beautiful Klean Kanteen^® with water throughout your day. On a budget? Wash out a glass water, juice, or milk bottle and make that your go-to reusable water bottle.

6. Be smart about beverage calories. The average American consumes around 400 calories a day in liquid form! This includes soda, sport drinks, energy drinks, juice, and flavored ice teas. You can be smart by making sure any calories you drink are in the form of a meal replacement rather than a hydrator. (Water's still the best hydrator out there.) Shakeology^® is a great meal-replacement shake for busy people, because it's convenient, jam-packed with important nutrients and antioxidants, and low in calories.

7. Combine forces. The total price of ingredients is much higher when you're buying smaller items and amounts. Cooking for one can seem inefficient, especially when your produce is spoiling and you have to deal with the guilt that comes with throwing away a bag of spinach, or a bundle of brown bananas. Combining forces with a roommate, a coworker, or a friend who lives nearby can help cut costs. If your friend is also health conscious, you can gain support from and give advice to one another.

8. Don't go fad-hopping. Will all the new diets, food crazes, and "miracle" supplements popping up, it's easy to feel confused or insecure about your current choices. If your plan is working, just stay the course. If you want to try something different, it's a free country, but don't hop on the latest trend just because your workmates are all talking about it at the water cooler. Do your homework. Read critiques. Talk to people who have tried it for longer than a weekend. Ask yourself, "Is it healthy? Does it involve whole, real foods? Is it realistic?" Finding and keeping a diet that supports your lifestyle will more likely result in long-term success.

Should You Combine P90x With Shakeology?

2011-10-24T11:11:00.000-07:00

The whole Beachbody^® community is buzzing about Shakeology and all the great health benefits it provides. Now Steve Edwards answers your questions about how best to incorporate Shakeology into your P90X regimen.

Can Shakeology replace one of my meals in the P90X nutrition plan?

I'd hope so, given that it's a meal replacement shake! But seriously, Xers do have a different nutritional equation to consider than most other people do. Generally, meal replacement shakes are designed so you drink one of them instead of eating a meal to help you lose weight. Of course, Shakeology fits into this mold just fine. In fact, given how nutrient-dense it is, I'd say it's better than anything on the market. And even though it contains an entire day's worth of many nutrients, it's still only 140 to 150 calories.

Aren't most of the meals in the P90X nutrition plan in the 400 to 500 calorie range?

Exactly. And it won't serve the average Xer well to cut out calories. This is because as you get fitter, your nutritional requirements change along with your body composition. When you first start to exercise, you can lose weight just by restricting your caloric intake. But as you gain muscle, you need to eat more to continue losing weight, and this is often a lot more than you ate when you first began losing weight—sometimes it's more than double. If you eat too little during P90X, your weight loss can plateau, along with your ability to do the workouts.

This is why we give you a lot of smoothie recipes and options. Shakeology, like many other meal replacement shakes, can be a component of something larger. For meals, we suggest adding more calories from healthy fat sources, like nut butters (almonds, cashews, etc.), along with more standard smoothie-like ingredients, like fruit. Doing this not only brings your calories into line with your diet plan, but helps you balance your meals so they digest more slowly, like ordinary meals generally do.

I'm doing the portion approach in P90X. What block(s) could Shakeology replace?

The portion plan is basically little chunks of macronutrients portioned out to help you easily balance your diet. Shakeology is equal parts carbs and protein, with almost no fat. So Shakeology can replace one block of protein and one block of carbs.

Can Shakeology replace one of the snacks in the P90X nutrition plan?

Shakeology is an incredibly nutrient-rich snack, a perfect snack for Xers. Again, because it doesn't have much fat, its nutrients are put to use very quickly by your body. This makes it an ideal pick-me-up snack when you're on the go. It's better, in fact, than a lot of energy drinks. While something like Red Bull^® might give you more up-front punch, Shakeology will give you sustained energy because it's providing nutrients your body needs to get things done, and it has a low glycemic impact, which helps keep blood sugar levels stable.

Shakeology's macronutrient ratio splits the difference among sports drink, protein shake, and recovery drink, but it can substitute for any or all of them, because it also has an excellent micronutrient profile. Most people are focused only on macronutrients (proteins, fats, and carbs), but macronutrients are only part of your nutritional equation. Micronutrients are things like phytonutrients, adaptogens, and other scientific-sounding stuff. While we refer to these as "micro," nutritionally, they're anything but small. Many of them are absolutely essential for a healthy life. Shakeology speeds these micronutrients into your system, which enables you to perform better.

Why don't we hear more about the importance of micronutrients?

Not to dwell too much on conspiracy theories, but "Big Food," as we call the American food industry, doesn't want us focusing on micronutrients because most of them have been destroyed in many of the foods we eat, killed by things like processing and pasteurization. These processed foods are then sprinkled with what have been lobbied to be "important" ingredients, but which in reality barely provide enough nutrition for basic survival, as opposed to thriving. As you can observe by watching the American population grow "larger," this is leading to all sorts of problems.

In nature, of course, food doesn't come packaged and processed and robbed of vital nutrients that make it good for us. It has a balance of nutrients that help sustain life. It's possible for food scientists to recreate this balance in processed foods, but this is expensive. Essentially, if it doesn't fit the numbers, shareholders don't want to see it happen. So the Big Food corporations make cheap food and keep us in the dark about nutrition. This is exactly why we're in the predicament we're in today, with obesity and poor health, because it's much cheaper to make calorie-rich, nutrient-poor food than it is to produce natural food.

This is why Shakeology has been designed the way it has. There isn't any one food in nature that has all the micronutrients we need to fill the nutritional gaps in our diets—that's why we need to eat a variety of foods. But most of us don't do that. So at its core, this is what Shakeology is doing—filling in our nutritional gaps.

Can Shakeology substitute for P90X^® Results and Recovery Formula^®?

It's not an exact swap, but you could do a lot worse. When you're training very hard, like those times when your body is shaking—during, say, P90X Chest & Back—Results and Recovery Formula is better because your body is "bonking"; it's essentially run out of glycogen, or blood sugar. Any time you're in this state, the more quickly you can recharge your glycogen, the less damage you'll do to your muscle cells, and the faster you'll recover. It's the one and only time sugar is a preferred nutrient in your diet.

Shakeology doesn't have nearly as much sugar as Results and Recovery Formula does. Shakeology only has a little, for nutrient transport. But because Shakeology's other ingredients also support your digestive processes, it helps you assimilate nutrients more rapidly. The latest science showing that a small amount of protein can "piggyback" on sugar, helping your body put the protein to use more rapidly, during or after exercise, holds true for Shakeology. It's not as effective as a Results and Recovery Formula for your hardest workouts, but at any other time, it's pretty darn good.

How's Shakeology as a protein shake?

Shakeology has an ample amount of protein. While many protein shakes on the market may have more grams of protein, the type of protein they use often digests so slowly you can't drink them when you're active. Shakeology uses whey protein, which is one of the most (if not the most) bioavailable sources of protein. That means it absorbs more quickly into the system than other proteins do. Most proteins, especially when you get them in a whole food, take forever to digest. This means that eating protein right before, during, or right after exercise is generally a waste, because your body is using energy to digest something that won't help you for hours, energy that it could be using to enhance your workout or recovery. But when you combine whey protein along with Shakeology's other nutrients, you have a high-protein shake that can fit into many different nutritional slots in your day, something a standard protein drink can't do.

Should I still bother taking P90X^® Peak Health Formula or ActiVit^® multivitamins if I'm drinking Shakeology every day?

We get the vitamin question a lot, because Shakeology has so many vitamins in it already. However, using my previous example involving processed foods, on any given day, most of us only get a fraction of the nutrients we should be consuming, even when we're eating more calories than we should. This is exactly why we have vitamin supplements in the first place. Throw exercise into the equation, which accelerates your body's usage of nutrients, and you can see why we recommend so many times the recommended daily allowance* (RDA) for certain vitamins and minerals.

For an average person, Shakeology might eliminate the need for a multivitamin. But if you remember the movie Supersize Me, you may recall that the average American takes about 600 steps a day—which isn't even your warm-up for a P90X workout! No one doing a Beachbody program is average. Xers, especially, are advised to take additional vitamin supplements.

It's also great to take your supplements along with Shakeology because they'll digest more easily with help from Shakeology's digestive enzymes and whole-food sources of nutrients. One of the limiting factors with supplements is how well (or not so well) your body can assimilate them. Adding them to something you know your digestive system can break down easily is a plus.

It's important to mention two other variables here as well. First, many—if not most—of our customers are trying to lose weight. This requires reducing caloric intake while adding exercise, which increases nutrient requirements. Starting to see an equation where multivitamins and supplements make sense? The body can be a complex organism, but this comes down to simple math. The key to losing weight isn't just reducing calories; it's also finding a way to reduce your caloric intake and still get enough nutrients to keep you body functioning at its highest level. To do this, you need to seek out nutrient-dense foods. As I said before, you'd be hard-pressed to find something else that's as nutrient-dense as Shakeology.

Then there's the RDA, which is the "recommended daily allowance" for everybody. Imagine one nutritional number for every person on the planet, from a 100-pound computer programmer who sits all day to a 350-pound NFL lineman. How absurd is that? Anybody who's doing P90X is no longer an average individual. So chances are the RDA won't fit the bill if you want your body to perform as well as it can.

When's the best time to drink Shakeology during a P90X day?

One of the beautiful things about Shakeology is how versatile it is. Because it helps you digest anything you consume along with it, there isn't really a wrong time to have it. Ideally, its best slot in an Xer's day is as a pre-workout snack, taken about 1 hour prior to your warm-up. Then your workout will help you get the most out of Shakeology, and the Shakeology will help you during the latter part of your workout, especially if your glycogen stores have been depleted slightly. Shakeology can also be effective pre-workout, post-workout, or any time during the day when your energy's flagging and you need a pick-me-up. Or you can make Shakeology smoothies and simply replace your meals. Basically, you can't go wrong.

Is there anything else you'd like to add about Shakeology?

Price holds a lot of people back, and I can understand that on the surface, Shakeology might look expensive. We tend to look at foods in a cost-to-calorie ratio, instead of a cost-to-nutrient ratio. Sure, you can buy a Big Gulp^® and you get 800 calories for a dollar (or something like that). But what good are they? There are no micronutrients. They're full of man-made sugar, chemicals, and the by-products of genetically modified corn and soy production—no nutrition whatsoever. Whereas if you tried to assemble all the nutrients in Shakeology independently, you'd have to spend 40 bucks.

If you're serious about your health, you should consider what you spend your money on. People drop 3 to 4 bucks a day on things that are a detriment to their health without batting an eye. We're talking the retail price of a latte or a smoothie, or any number of things that are even less healthy. The consumer is essentially at war with a bunch of corporations that seem to be trying to poison them to make a quick buck. The obesity trend will only end when we take some responsibility for our health and begin to make better food choices.

The Tao of Beachbody®

2011-10-21T13:11:00.000-07:00

Article Written By:
Denis Faye-

Everyone loves that old Tony Horton chestnut, "Do your best and forget the rest." It's catchy and insightful, and it sticks in your brain like only a good mantra can. But here's something you might not know about this little bon mot. It's also part of a 2,500-year-old Asian philosophy (even older than Tony) that's prevalent in most things Beachbody.

Here's how the words were first written by the ancient Chinese philosopher Lao-Tzu: "When you are content to be simply yourself and don't compare or compete, everybody will respect you."

Granted, Lao-Tzu's words may not roll off the tongue like a good Tonyism, but they're every bit as profound, if not more so. His book, the Tao Te Ching (or, loosely translated, The Book of Way) is a cornerstone of Eastern philosophy that espouses balance and moderation in all things. Taoism has had a huge influence on our society, as it's informed the decisions of heads of state, rock stars, and, most importantly, Beachbody trainers.

Yes, you read that last line right. Admittedly, programs like P90X^® or INSANITY^® paint a picture of our trainers as buff adrenaline junkies, pushing you to go harder, faster, and better. While there's an element of truth to that, it's just one side of the coin. P90X may torture your body with plyometrics, but the program also soothes and heals it with yoga. Chalene's Fire Drills in TurboFire may drive your heart rate off the charts, but Stretch 40 balances that out, cools you down, and promotes recovery. It's all about balance.

"Live life now! Be the best person you can be right now. Follow your passion and be kind to yourself." —Debbie Siebers, Slim in 6^®

Taoism is tricky to describe, given the opening line of the book is "The Tao that can be told is not the eternal Tao." However, if you'll allow my interpretation, it's about patience, balance, and letting things happen as they happen. Sure, you want six-pack abs and you want them now, but if you're doing the work and doing it right, those abs are going to happen either way. Stressing and obsessing about them the whole time won't make them develop faster, but it can make the journey a lot less pleasant.
Debbie pretty much nails this outlook when she says, "Be the best person you can be right now." From the Tao Te Ching:

Be content with what you have;
rejoice in the way things are.
When you realize there is nothing lacking,
the whole world belongs to you.

The truth is, you succeeded the moment you Pushed Play for the first time. You're exercising and eating right. That's all you can do, so just enjoy the process. That said, when you're dealing with Taoism, you need to remember that there are always two sides . . .

"Get comfortable being uncomfortable. That's how you break the plateau and reach the next level."   —Chalene Johnson, ChaLEAN Extreme^® and TurboFire

As is the case with life in general, working out isn't all roses and peanut butter sandwiches. It can be really hard. Sometimes, you just don't want to do it, but it's important not to lose sight of why you're doing it.

The path into light seems dark,
the path forward seems to go back,
the direct path seems long,
true power seems weak,
true purity seems tarnished,
true steadfastness seems changeable,
true clarity seems obscure,
the greatest art seems unsophisticated,
the greatest love seems indifferent,
the greatest wisdom seems childish.

The Tao is nowhere to be found.
Yet it nourishes and completes all things.

OK, now you're scratching your head. "Wait a minute," you sputter. "One minute you're telling me to enjoy the journey, and the next minute you're telling me to buck up because it's hard?"
That's correct. The trick is to look at the big picture. Sure, there are days when I just don't want to get off the couch. I don't want to work out. Working out bites! But then I remember how I'll feel after the workout. I remember that sense of completeness and health I'll feel and it carries me through the workout. It's still hard and I'm still uncomfortable, but I'm content in the knowledge that it's benefiting me. It's cool to allow the future to compel you, but don't let it overwhelm your appreciation of the now.

"Trade in the concept of staying motivated and replace it with commitment."
—Jon Congdon, President, Beachbody

When I look forward to completing a workout, it's very different from being obsessed with my abs. I'm not living for the completion of my workout, but I find tranquility in what the future holds. I'm not going to try to get six-pack abs. I'm going to get six-pack abs. Similarly, I'm not going to try to work out. I'm going to work out. It's just going to happen. Accepting these not as possibilities but as truths removes a lot of pressure.

He who stands on tiptoe
doesn't stand firm.
He who rushes ahead
doesn't go far.
He who tries to shine
dims his own light.
He who defines himself
can't know who he really is.
He who has power over others
can't empower himself.
He who clings to his work
will create nothing that endures.
If you want to accord with the Tao,
Just do your job, then let go.

But no matter how motivated you are, it's important to remember those last three words: Then let go.

"Intense training should only be done in short cycles. As good as it feels to keep pushing yourself to your limit, you have a breaking point."—Steve Edwards, Beachbody Director of Results

Sometimes we get so caught up in action that we forget the value of inaction. Always make time to recover. Muscles can only grow if they're given time to repair.

Being and non-being create each other.
Difficult and easy support each other.
Long and short define each other.
High and low depend on each other.
Before and after follow each other.

However, you also need to know when it's time to start working again. Sometimes we can get a little carried away with that recovery. Sometimes we never get off the couch. Sometimes we screw up.

"If you miss a day . . . congratulations, you proved that you're human."
—Carl Daikeler, Chairman/CEO, Beachbody

If you mess up, no problem. Own it and move on.

Failure is an opportunity.
If you blame someone else,
there is no end to the blame.

Therefore the Master
fulfills her own obligations
and corrects her own mistakes.
She does what she needs to do
and demands nothing of others.

"Everyone at Beachbody started from scratch somewhere along the line.
Look at us now."  —Gillian Marloth Clark, Yoga Booty Ballet^®

What is rooted is easy to nourish.
What is recent is easy to correct.
What is brittle is easy to break.
What is small is easy to scatter.

Prevent trouble before it arises.
Put things in order before they exist.
The giant pine tree
grows from a tiny sprout.
The journey of a thousand miles
starts from beneath your feet.

Rushing into action, you fail.
Trying to grasp things, you lose them.
Forcing a project to completion,
you ruin what was almost ripe.

"The journey of a thousand miles starts from beneath your feet." Think about it and think about what Gillian said. The road to good health is wrought with fear and passion. It's too easy to let those consume you. That fear gets to you and you give up. The passion gets to you and you start making mistakes, training too hard, getting injured. Just choose a path, take a breath, follow the instructions and succeed. It's that simple. If you have problems, don't panic, don't veer off course. Just look to us for answers. "We've laid the groundwork for you," adds Gillian. "We reach out our hands to help. When we each reach a vista, it's a good idea to enjoy it, then root into it and help others on up too."

"Walk your talk."    —Brett Hoebel, RevAbs^®

With this motto, Brett echoes Tony—and they both echo Lao-Tzu, who said it millennia before them. The only way to reach your goals is to stop pondering them and go for it.

The Master does his job
and then stops.
He understands that the universe
is forever out of control,
and that trying to dominate events
goes against the current of the Tao.
Because he believes in himself,
he doesn't try to convince others.
Because he is content with himself,
he doesn't need others' approval.
Because he accepts himself,
the whole world accepts him.

The Next X: What's New About P90X2™?

2011-10-21T11:11:00.000-07:00

Article Written By:
Steve Edwards-

"How can you improve the world's number one fitness program?" is a reasonable question that I'm often asked when I tell people I've been working on its successor, P90X2^™. As Hollywood has quite clearly shown, sequels rarely live up to the original. But once in a while something bucks the trend, and we're fairly certain we've made The Godfather: Part II and not Staying Alive. In this series of articles, we'll be giving you a rundown on what to expect from the next P90X^®.

The working title of this project was MC2. That's for Muscle Confusion^™ 2, and of course, there's going to be more of what made the original so special. But this time around, we're taking Muscle Confusion to a whole new level, maybe even times 2. To understand why requires a little bit of history.

P90X was developed to answer customer requests for a program more challenging than Power 90^® and Slim in 6^®, Beachbody's original blockbusters. So we set out to make the type of training program that an athlete would use to prepare for a season, except the sport we chose was life in general. Combining the theories of cross-training, progressive overload, periodization, and the specificity of adaptation, we began a series of test groups to try and estimate the tolerance of difficulty that general public could handle, or more appropriately, would want to.

Turns out this was more that we knew at the time—though the fact that we cast test group subjects because they outperformed professional fitness trainers should have given us a clue. The program was so advanced that many professional athletes began using P90X instead of their own team trainers. This we hadn't anticipated. We knew we had a solid program, absolutely, but we didn't count on athletes who make millions of dollars a year ignoring highly paid professionals and working out to a video. If we had we might have done things a little differently.

Knowing that the world was watching, we began P90X2 development by searching for a consultant. We traveled as high up the food chain as possible, where we found Dr. Marcus Elliott. His training facility, P3 (Peak Performance Project), is at the absolutely cutting edge of sport. Using the latest in equipment and applied science, P3's client list reads like, well, the front page of the sports section. Dr. Elliott signed on as head of our Scientific Advisory Board, ensuring we had the means to raise the bar.

That's not to say we weren't already succeeding. Anyone who ordered the P90X ONE on ONE^® workouts could see we'd been experimenting with many new training modalities. Tony's newfound love of training on unstable platforms, honed by his relationship with functional trainer Steve Holmson, became, literally, the foundation of P90X2.

Access to P3 and Dr. Elliott also provided challenges. Because our customers are not primarily athletes, we needed to do a lot of homework to determine how to best integrate P3's elite systems into our demographic. Research was done, numbers crunched, theories were applied and tested, and test pilots (often yours truly) were beaten into submission. In the end, the collaboration resulted in a program that we think improved on our wildest expectations.

The Program

While it's still based around the periodizational principles of P90X, X2 has a broader scope. In short, it's more versatile, which is saying something, considering that P90X is by far the most versatile training program on the market today. Here are the 3 training phases of P90X2 and what you can expect from them.

1. Foundation. The first training phase is about your foundation, as in your base, or more specifically your attachment to the ground. What we mean here is not just your legs but your entire kinetic chain. There's a saying that goes, "You can't shoot a cannon from a canoe," meaning that if your base is not solid, you're going to wobble like the visual this saying evokes when you attempt to do anything explosive. The goal of the Foundation phase is to help you create a solid attachment to the earth, so you do all other movements without compromising your form. When this happens, you'll look better, feel better, perform better, and be much more resistant to injuries

2. Strength. Next, we take your strong foundation and strengthen it big time. This training phase will be most familiar to P90Xers because it's similar in structure to what you're used to. However, the individual workouts have evolved. You'll continue to work from instability or athletic positions, because this will help you integrate your strength gains more seamlessly into your real-world movements.

3. Performance. Finally, we take all the physiological changes we've been making with your body and focus them on pure performance. The key to this phase is something called Post-Activation Potentiation or PAP (which we'll explain next time), and doing repeated series of movements called complexes. These workouts will destroy you in an oh-so-beautiful way. After a few weeks of PAP, your body can feel more springy, loose, and young. It almost feels as if, to borrow a phrase from King Arthur of Camelot, "You don't age. You youthen."

In conclusion, we think we've created an "Oscar winner." P90X2 is a training program anyone with a decent fitness base can succeed at. It can be done by someone who has only completed one round of Power 90 and still be challenging to the world's best athletes. It's versatile enough so anyone who sees it through to its end can achieve major increases in performance. And while it won't replace P90X (or make it feel dated as The Godfather), it should absolutely take your results to the next level.

5 Ways to Speed Up Your Six-Pack

2011-10-20T13:11:00.000-07:00

Article Written By:
Ben Kallen-

No matter what your age, body type, or fitness level, we're pretty sure one of your main workout goals is to improve your abs. And why not? A flat midsection, with or without a visible six-pack, is the ultimate symbol of being fit and lean. (And yes, it looks great at the beach.) But it's not just a matter of vanity—a strong core helps stabilize your entire body. That's why every Beachbody workout program includes a variety of ab-tightening exercises.

Still, whatever you're doing to get fit, there's always room for improvement where the core is concerned. Here are five tips to help you to get those great abs faster than ever:

1. Work your entire core. Your "core" (the trunk muscles of your abdomen, lower back, and pelvis) is a whole system that supports your body as you stand up straight, perform everyday activities, and work out. And it's important to strengthen all these muscles, not just the rectus abdominis (the main "six-pack" muscles targeted by crunches). At the very least, you should strengthen the spinal erectors of the lower back to balance out your abs, which will help your posture and reduce the risk of back pain. Think of total-core training as increasing your functional fitness—meaning you won't just look better, but you'll also be able to do things better. (P90X's Core Synergistics workout is a great example of a complete core workouts.)

2. Take it slow. When you're doing crunches or other ab-focused exercises, it's easy to speed up and lose proper form, especially when you start to get tired. Either you let momentum carry you through much of the movement or you pull yourself up with your back and shoulders. But you'll get the most benefit (and the least chance of injury) from your workout if you concentrate on measured, controlled movements. And keep the abdominals contracted the entire time. After all, they're the ones that should be doing the work. When you can't do any more reps with the proper form, it's time to stop.

3. Don't overdo it. If you really want great abs, you may be tempted to grind out crunch after crunch to the exclusion of other exercises, or to do more ab-centered workouts than your fitness program recommends. But directly working your abs too often can do more harm than good. Like any muscle, the abdominals need to recover between workouts. If you find you aren't improving the number of reps you can do or the amount of weight you can handle, that's a sign that you're overtraining, and you need to cut back.

4. Don't neglect the rest of your body. The more you work your entire body, the better it is for your abs. In fact, just about any full-body or compound movement, from push-ups to squats to deadlifts, takes a lot of ab effort. (That's the whole point behind programs like RevAbs™, which give you great core results without focusing on crunches.) What's more, working your full body will burn many more calories and raise your metabolism, which is important, because you also need to . . .

5. Lose the fat to make your abs flat. No matter how much you strengthen your abdominal muscles, the only way to get a flat midsection is to lose body fat. That's going to require a diet that's high in protein and fiber, low in simple carbs, and full of bulky, nutrient-dense foods that keep you full with fewer calories—and of course, plenty of water. If you're on a meal plan associated with a particular workout, make sure you're really following it and not fudging here and there. (Keeping a food diary can help.) When you combine an effective full-body workout with a proper diet, getting the flat abs you've always wanted is just a matter of time.

Lose Weight and Get Ripped with Virtual Exercise Buddies

2011-10-20T11:11:00.000-07:00

Article Written By:
Abby Cohen-

Beachbody's online workout community, WOWY SuperGym^®, is all about people inspiring each other to reach their fitness goals. But does it work? You bet your Brazil Butt Lift^® it does. We see folks band together to get fitter every day here at Beachbody ^®—which is why we called it "WOWY," for Work Out With You. The motivation boost you experience when you work out with a partner even has a name: the Köhler Effect (after smartypants psychologist Otto Köhler, who first reported the phenomenon in 1926). But a recent development might have surprised even Dr. Köhler.

Current research shows that you can get even more motivated by a virtual partner than by a live, in-person one. (That's "virtual" as in "online," as opposed to "almost," like that kid with the weird laugh you came this close to dating.)

Which type of virtual online workout partner would inspire the best results from you? It depends on what type of exerciser you are. Read on to find the description that fits you, along with your perfect match.

-Let's say you're gifted at making excuses. You would totally exercise but you don't have a spare nanosecond. And you told your spouse you'd polish the doorknobs. Plus your pituitary gland hurts.

Excuse-maker extraordinaire, your ideal partner is a coworker, or another person committed to showing up for every workout—preferably someone whose success will suffer if you don't. Just ask Melissa Higgins, Beachbody Director of Development.

"If you and I are working out together, I don't want to let you down by not being there," explains Melissa. Before she joined a 90-day RevAbs^® test group of Beachbody employees, she says, "I had never exercised before. Never. NEVER!" With a child and demanding full-time job, she had sound reasons to forego workouts—yet participating in the group overrode them. Not only did Melissa stick with it for the whole 90 days, she lost 22 pounds and 8.5 inches off her waist. Why? Her theory: "It's about accountability."

Indeed, studies have identified indispensability, the belief that one's contribution makes a crucial difference, as a key reason people make more effort in a group. So if you want to boost your motivation even further, start a workout group in WOWY, invite like-minded people to join, and create a concrete goal. Now let's look at the other end of the spectrum.

-You are an unstoppable machine. You live to work out and you work out to live. You have a mercilessly healthy diet, Bring It!^® every second of every set, and never miss a workout, even if you're bleeding.

If this describes you, finding motivation isn't your biggest problem (though learning to relax might be). However, if you simply want more motivation, choose a buddy with the strength of Superman and the stamina of the Energizer Bunny^®. Research shows that a competitive sort like you will stop at nothing to outperform your partner. Come to think of it, maybe your biggest problem is finding a buddy who's more badass than you. That's when an online partner comes in extra handy—and may be even better than a live one.

A recent study from Michigan State University revealed that test subjects who worked out with more capable virtual partners performed exercises 24 percent longer than those who worked out alone. Great news, huh? Now instead of hoping you'll find someone who challenges you in your circle of friends, you can plumb the mammoth WOWY database—which drastically improves your odds of finding a perfect fit. I see a significant boost in motivation in your future. But what if you're a more easygoing, social type?

-You get by with a little help from your friends. (Or a lot.). There are so many ways to get fit, you're amazed. In fact, you're overwhelmed. You simply want to look and feel good. And sure, fast results would beat the pants off slow ones. But can't someone just show you how to get there?

Yes! Choose the exercise program that most appeals to you, and pair up with a buddy who shares your interests and is slightly more capable than you. It's the narrow margin that's been found to induce the biggest spike in motivation from the "weaker" partner. Apparently, we humans are inspired by social comparison.

Whether your buddy is real or virtual is up to you. But online partners do have advantages: If you like, you can exercise at 4:00 in the morning. In your pajamas. With zero concern that you can't keep up—because you set your own pace. Log in to WOWY and see who else is working out. You'll enjoy all this flexibility, plus the benefits of being accountable to somebody. Dude, you'll be leaner and stronger in no time!

-You are a carbon-based life form. No matter who you are and how you exercise, a workout partner can significantly enhance your motivation and results. As Melissa Higgins says, "When you see someone else's success, you know you can do it yourself." Damn straight, which is why the lion's share of Success Stories we see at Beachbody start with each story's main character seeing an infomercial with fantastic real-world results.

So go ahead: Make the most thrilling part of your own Success Story happen faster. Get more out of every workout by leaning on others. They won't mind.
After all, they're doing the same thing to you.

Can You Eat Great and Still Lose Weight?

2011-10-19T13:11:00.000-07:00

Article Written By:
Ben Kallen

When your grandma wanted to lose weight, she probably ate foods that no one in their right mind could enjoy. (Fluffy mackerel pudding, anyone? How about a chilled celery log?)

All these years later, a lot of people still think that the only way to shed excess fat is to eat a bland diet or choke down foods they dislike. Luckily, that just isn't true. Not only can you eat well while you're shedding excess fat, it's highly recommended that you do so. The more you enjoy your meals, the less likely you are to cheat on your food plan or give it up entirely.

So how do you lose weight without feeling deprived? Stick to these tips

1. Have a regular workout program. There are people who manage to lose weight without much exercise. But it requires them to follow a very strict, restrictive diet, and the weight loss is likely to stop or reverse itself with the tiniest caloric backsliding. And even if they're successful, they're likely to end up "thin but flabby" rather than lean and fit. On the other hand, when you have an effective workout plan, you burn more calories, build lean muscle, and prevent your metabolism from slowing down as the weight comes off. What's more, working out changes the way you think about food—you'll be more aware of what your body really needs, and start eating to fuel your muscles and keep up your energy instead of stuffing your face for the heck of it. You'll stick to your food plan because you want to, not because you have to. And that means you're more likely to keep it up over the long haul.

2. Go for quality. Junk foods aren't called "junk" just because they tend to be unhealthy. They're often made of cheap ingredients that aren't even that tasty, with a lot of added sugar, salt, fat, and chemical flavorings to make up for it. As former FDA commissioner David Kessler points out (refer to "The End of Overeating" in the Related Articles section below), they're intended to make you crave more food, not to satisfy your hunger. Less processed foods, on the other hand, tend to taste better naturally and be better for you. Of course, it would be nearly impossible to give up processed foods entirely, and you don't have to. Just devote a larger portion of your meals to "clean" items: fresh vegetables and fruits; lean meats, fish, low-fat dairy, or vegetarian protein; and nuts, beans, and whole grains. And eat fewer foods that have more than five ingredients on the label, especially if you can't pronounce some of them. (If you really need Doritos® now and then, buy a single-serving bag, not the large economy size.)

3. Don't go hungry. A good food plan should keep you satisfied, even if you're eating less than you're used to. To avoid hunger pangs, make sure you always have access to healthy snacks when your plan calls for them, and never skip meals in an attempt to save on calories. Eat more foods that are naturally filling, like soups, salads, and steamed or roasted veggies, along with moderate amounts of healthful fats. And avoid high-glycemic foods made of sugar or starch, which can lead to blood sugar fluctuations that leave you hungry and low on energy.

4. Savor your food. No matter how good your meals are, you're not likely to enjoy them if you're distracted by other things or you gobble your food like there's no tomorrow. That's why, according to a study in the Journal of the American Dietetic Association, people who eat "mindfully" are less likely to be overweight. That includes eating slowly so you actually taste each bite, being aware of whether you feel hungry or full, and sitting down for meals without watching TV, working, or driving at the same time. (An added bonus: According to a study in The Journal of Nutrition Education and Behavior, when families regularly have meals together, the kids naturally develop healthier eating and lifestyle habits.)

5. Spice things up. There's no excuse for eating dull, monotonous meals day after day—not when there are dozens of herbs, spices, and condiments that can perk up weight loss-friendly food in hundreds of different ways. Does a chicken breast with a side of vegetables sound boring? Then try sizzling chicken fajitas, or a paprika-scented chicken stew with root vegetables, or chicken and vegetable slices (oven roasted or grilled) brushed with garlic and olive oil. The point is, if you keep lots of herbs and spices around, you can prepare great-tasting, healthful meals without much more time or effort than it would take to make dull ones. (You can also save more time by mixing your own sauces, marinades, and dressings—they'll have less added sugar and salt than store-bought ones, and they'll taste better, too.) When your foods are more flavorful, and your meals are full of variety, you won't just be eating as well as before—you'll be eating better.

8 Insider Tips to Help You Burn Fat Faster

2011-10-19T11:11:00.000-07:00

Article Written By:
Whitney Provost

You're ready to get in shape. You've committed to an exercise program and stocked your kitchen with healthy food. Now it's time to see results. Other than working out consistently and sticking to your nutrition plan, what else can you do to increase your chances of success?

While there's no magic fat-loss fairy who'll grant your wishes overnight, there are a few proven techniques you can use to boost your results and lose weight faster. Check 'em out.

Burn more fat during your workouts.

1. Crank up the intensity early. A study from the College of New Jersey found that people who work out harder during the first half of their workouts and ease up a bit in the second half burn up to 23 percent more fat than people who start out slowly. What does this mean for you? After you warm up (never neglect this or you may end up injured), bump up your workout intensity and give it your all. You don't have to pace yourself so you can make it all the way through; take breaks as necessary later in your workout.

2. HIIT it hard. By now, you've probably heard that the one of the most effective ways to burn fat is with High Intensity Interval Training (HIIT). This involves short intervals of maximum intensity cardio, followed by intervals of low intensity cardio or rest. Researchers at Laval University in Quebec have discovered that people who do HIIT can lose 3 times as much fat as those who do steady-state moderate cardio. Try INSANITY^® for fun, high-energy HIIT workouts that'll have you dripping with sweat and burning major calories.

3. Lift heavier weights for fewer reps. Boost your metabolism long after your workout by training with heavy weights. As researchers at the Norwegian University of Sport and Physical Education have learned, the heavier you lift, the greater the rise in your metabolic rate and the longer the boost will last. The result? Increased fat loss. For amazing body-reshaping results, try ChaLEAN Extreme^®, P90X^®, or RevAbs^®.

Special note for women: Don't be afraid to increase the size of your dumbbells! You don't have enough testosterone to bulk up like the Incredible Hulk, and a lean, strong body will help you burn calories around the clock. Plus toned and shapely muscles look beautiful and give your body symmetry.

4. Lift lighter weights for more reps. Wait . . . what? Didn't I just tell you that you have to lift heavier to burn more fat? It's true that training with heavy weights for fewer reps will burn more calories post-workout and give your physique a much more dramatic transformation. But there's also a benefit to using lighter weights at higher reps. For one, you burn a lot of calories during your workout. And if you're very out of shape or haven't lifted weights in a while, going lighter will help you condition your muscles and joints and help you prevent injuries. Start with programs like Slim in 6^® or Power 90^® until you're ready to progress to heavier weights.

5. Stay in shape. Once you become physically fit, keep it up. The more active you are, the better your body is at burning fat. According to researchers at the University of Alabama at Birmingham, you can avoid regaining belly fat by exercising as few as 80 minutes per week. Keep stoking your fat-burning furnace with regular exercise and good nutrition, and you'll be lean for life.

Let your kitchen help you burn fat.

6. Get your omega-3s. Fish and fish-oil supplements are helpful fat-burners because of their high levels of omega-3 fats. Two recent studies in Iceland and Australia demonstrated that people who consume fish oil burn more fat than people who don't. Additionally, the Australian study showed that when fish oil is combined with exercise, the results were even better. To promote fat loss, take one or two Core Omega-3™ capsules with breakfast, lunch, and dinner.

7. Don't cut calories too quickly. You know that in order to lose weight, you need to eat fewer calories. But dropping them too quickly can cause your metabolism to slow down, because your body thinks it's starving and desperately holds onto fat. A dramatic reduction in calories can also lead to what author Martha Beck calls "famine brain," a condition in which your poor starved brain starts to freak out and all you can think about is food until you go nuts and eat everything in sight. The stress makes you much more likely to binge and end up fatter than ever. So what's the easiest way to cut calories gradually and keep your sanity?

Start by swapping your usual breakfast for Shakeology^®. It's only 140 to 150 calories and tastes great, and you can add healthy ingredients like milk or a dab of peanut butter and still keep the total calorie count low. Next, try cutting your total calorie intake by 250 calories per day. Give it a couple of weeks and see if you like the results. If you're losing weight, stick with it, and if not, cut out another 250 calories and reevaluate a couple of weeks later. If you're already doing everything else I've mentioned in this article, you shouldn't have to starve yourself to lose weight.

8. Drink green tea. A study published in the American Journal of Clinical Nutrition showed that the catechins—antioxidant flavonoid compounds—found in green tea may stimulate the body's fat-burning activity. You'll get the most benefits from about 4 cups of green tea per day, but if you don't want to drink that much, green tea extract supplements appear to have similar benefits. It's kind of cool to think that you might be able to relax with a cup of green tea and burn fat at the same time!

Give these tips a try, and let us know how they work for you.