In part 2, of P90X, A Girl’s Guide… let’s address common fitness myths.  I’ve noticed several of the girls doing P90X ask questions that are specifically mentioned here.  Questions about slow metabolism, more and more cardio, bulking up, and more.  If you found yourself wondering about these things, then read on.  Thank you Stephanie Saunders at Beachbody for such an enlightening article!

There’s a lot of pressure on women to look, in a word, hot. Sure, for a chosen few, curves in the right places come naturally, but the rest of us seem to spend all our time snatching up the latest fitness fad, be it the Abs-o-matic 3000, Cucumber Colon Cleanse, or Low-Cholesterol All-Bacon Diet, desperately hoping we’ll discover the new us. Instead, we usually walk away—or occasionally limp away—feeling confused, dejected, and as if we’ve missed out on the genetic lottery.As it turns out, the answer’s much simpler than you thought. From housewives to rock stars, there’s a growing group of female followers who trust in the proven science of P90X. The truth is, hard work and clean eating are the ways to change your body forever. And P90X is the fastest and most effective program to get you a fitter body. But what about all the other options out there, the spot training, the fad diets? Let’s take a look at some popular exercise myths and how P90X can help you dispel them.

Myth #1: If you want to lose weight, you must have an incredible metabolism; otherwise, you’ll need to starve yourself. If most of us had the choice between winning the lottery and having a perfect metabolism, the decision would be tough. For many people, the ability to eat whatever they desire seems a gift beyond price. The reality is that only a tiny percentage of people are so blessed, and that number decreases as people age, get pregnant, and experience various health issues. So when a Hollywood starlet claims she can eat whatever she wants and still look great, she’s probably lying.

At the other end of the spectrum, there’s severe caloric deprivation. The problem with depriving yourself of calories is that you can only sustain it for so long, and it can often lead to overeating and a slower metabolism. The longer you try to exist on a reduced-calorie diet, the greater the likelihood you can slow down how quickly your muscles repair themselves, as well as suffering psychological problems—or even brain damage. Of course, the answer is to eat, but you have to eat healthy foods that fuel your workouts. The P90X program includes a very specific nutrition plan you can tailor to your goals, but the nutrition plan requires a lifestyle change. This means not fad diets, but a plan that’s going to require that you eat more food than you imagined possible. What’s truly great is that the nutrition plan can be maintained for the rest of your life. So start eating—correctly—and watch the change begin.

Myth #2: Doing hours of cardiovascular exercise is the only way to burn fat. Hours of anything, besides sleep, can be redundant and boring. The idea of spending hours on a StairMaster® makes me want to fall asleep right now. Although a necessary component of any workout routine, cardiovascular exercise is definitely not the most effective way to lose weight. In fact, doing more than an hour of it without some type of fuel can cause your body to break down muscle mass and slow down your metabolism. And when you do the same repetitive motion every day, your body can become used to the motion, which can slow or even halt your progress.

P90X is effective in helping you lose weight because of the enormous variety it offers. Your body doesn’t get used to the stimuli, because the stimuli are constantly changing and becoming more difficult. Plus P90X helps you build muscle, which turns your body into a fat-burning machine. And P90X is fun and entertaining, and doesn’t take 3 hours a day to complete. The singer Pink was recently quoted as saying she does an hour of P90X 6 days a week and has seen incredible results. An hour a day for amazing results is a relatively small investment for such a great return.

Myth #3: Weight training builds bulky muscles. Perhaps the greatest myth out there is the “bulky muscles” myth. Here’s the reality: muscles do one of two things—increase (hypertrophy) or decrease (atrophy). But they don’t just “bulk up.” For a woman to create a bodybuilder-type physique, she’d need to overstimulate her muscles with very heavy weights, constantly training to failure with very short repetitions. And frankly, even then, unless she had a great amount of testosterone in her body, it might be impossible.

P90X effectively uses resistance training to increase muscle, thereby increasing your metabolism and helping you burn fat. And although you’ll work to exhaustion, your muscles won’t bulk up if you keep the repetitions at 12 to 15. P90X also keeps you moving, so your heart rate stays high, simulating the effects of a cardiovascular workout. You will build muscle but still maintain a sexy, feminine physique.

Myth #4: You shouldn’t build muscle until you lose all excess fat, as building muscle will push the fat out and make you look larger. This myth is particularly funny, as it was probably perpetuated by a fitness trainer telling a client there was a six-pack hiding underneath a layer of fat that just needed to be uncovered. Yes, we all do have a six pack in there, and possibly buns of steel, but muscle building doesn’t happen under that layer of fat. Building muscle actually changes your body’s composition, and eventually the fat becomes less a part of the picture.

No amount of sit-ups, push-ups, lunges, or squats will push any layer of excess tissue out. In fact, P90X is so effective at totally transforming your body, you’ll soon forget there was a layer of fat to be concerned about.

Myth #5: You should only work out the specific areas where you want to shed fat. It’s been said again and again: spot training doesn’t work. And yet every month, the fitness magazines print a slew of new, specific exercises for lifting the booty, flattening the stomach, or tightening dangling upper-arm flab. Yes, if you work a specific muscle group, it will become more toned, but that has nothing to do with the fat on top of the muscle group in question. The most effective way to change your body is to work large muscle groups, consistently altering the stimulus, and sticking to a sound nutrition plan. No amount of leg lifts alone will give you the thighs of your dreams.

P90X will attack every muscle in your body and create visible changes in your appearance. There are specific workouts for all your areas of concern, but there are many more for every other area, to give you a beautiful, proportioned body.

There’s no magic pill, combination of foods, or even surgery that can give you the body of your dreams. An enviable physique comes from hard work, dedication, and a lot of sweat. P90X is the most effective way for a woman to shape her body because she has to work hard to get there. And as lovely as it would be to naturally have the metabolism of a 12-year-old boy, there’s something truly satisfying about creating such great change in your own life and controlling your own outcome. We can often feel at the mercy of others. Our health and fitness are areas we completely control. So even if you dedicate 23 hours a day to your relationship, job, and/or children, one hour in your own living room can truly create transformation. And no diet book, magazine article, or silly celebrity statement can refute the thousands of P90X Success Stories out there. So make a decision to put down the fad exercise magazines, put in the work, and watch your life begin to change.

If you have read both parts of P90X, A Girl’s Guide, and you still have questions.  Contact us, and we’ll do our best to help.  Good luck and keep pushing play!

Related posts:

1. P90X, A Girl’s Guide
2. P90X DVD and Nutrition Guide
3. ChaLEAN Extreme’s Fat Burning Food Guide

Muscles are a girl’s best friend. Not only do they raise your metabolism and help you burn more calories, they also keep you living strong. And they look beautiful. Well-sculpted shoulders and lean, tight legs carry clothes better and allow you to power through everyday activities with strength and stamina. How do you get a body like that? A program like P90X will do the trick.

I know this because I’m a P90X graduate. I can vouch for its muscle-sculpting, fat-blasting, and body-shrinking powers. Before I ever started working for Beachbody, I finished two rounds of P90X and incorporated P90X Plus into my fitness routine. I still do P90X regularly, and Plyometrics is consistently in my cardio rotations. 

I’m not a world-class athlete. I’m just a regular at-home fitness junkie. P90X has been helping me get the body I want—lean, tight, and strong but not bulky—and it makes me feel good.

Not sure if you’re ready to tackle the X? Here are a few things to keep in mind.

1. Do your best and forget the rest. You’ll hear Tony say this a lot throughout P90X, and it’s important advice. All you have to do is lift as much weight as you can, and that’s it. You’re not in competition with anyone else. Don’t worry if you can only lift 5 pounds while the women in the workouts are hoisting 15. Every time you Push Play, you’ll get stronger, and before you know it, you’ll be able to lift heavier than you ever have before. And don’t be surprised if you find that you can do a few pull-ups at the end of 90 days.

2. Eat enough. A common mistake many active women make is undereating. With a program as intense as P90X, it’s important to fill your body with enough healthy fuel to power through your workouts and help your muscles recover afterward. If you don’t eat enough, your metabolism will slow down and your body will burn muscle for energy. Follow the P90X nutrition plan and take your supplements. They’re designed to help you get the best results.

3. Don’t be a slave to the scale. During a program like P90X, your body will go through a lot of metabolic changes. At first, your muscles may retain water as they react to the shock of the workouts and the recovery afterward. You may notice your weight going up for a short time before your muscles shed the excess water. As you continue with the program, you’ll be building muscle and shedding fat, but the scale might not move downward as much as you want it to. Don’t let that deter you. A pound of muscle is denser than a pound of fat, so your body may shrink even if your weight doesn’t change that much. Keep in mind that muscle is a metabolism booster, so the more you have the more calories and fat you’ll burn all day long.

4. You’re not going to get bulky. Look at the women in the P90X workouts. They’re all lean, strong, and feminine. Because women don’t have enough testosterone to build massive amounts of muscle, it’s nearly impossible for them to bulk up by lifting heavy weights. When women complain about feeling bulky, it’s usually because they’re new to a fitness program and their muscles are retaining water. If this happens to you, don’t give up. Stick with your meal plan and workouts, and soon the extra bulk will go away.

5. You’re going to love the way you feel. OK, maybe not when you’re sore from working out, but as you get stronger and leaner, you’re going to love how easy everyday tasks become, like lifting heavy objects, walking up and down stairs, or picking up children. And I can pretty much guarantee that you’ll find yourself admiring your shoulders in the mirror or poking yourself in the belly to feel your tight abs. I do it all the time.

Related posts:

1. P90X, A Girl’s Guide, Part 2
2. P90X DVD and Nutrition Guide
3. ChaLEAN Extreme’s Fat Burning Food Guide

that’s not entirely correct. Beachbody programs provide you with easy to follow fitness and nutrition plans. You still have to be prepared to do the workouts and eat properly.  But I want to focus on the question I get asked quite often. And if Beachbody is capable of giving you the tools to lose weight, then I believe they can help you gain muscle mass with P90X. Read the article below by Beachbody advisor Steve Edwards, and then get big. If you have success, we want to hear about it too. Email us your success story!

Can I gain weight with P90X?

Guys have a thing for mass. It’s hard to explain, really, but boys seem to grow up wanting nothing more than to be big. Guys want speedboats and trucks, and they want to look like The Hulk, regardless of what their wives may think of green skin. If this sounds like you, here’s the article you’ve been looking for: customizing P90X for mass.

Even if mass is your only goal, make sure to read the subsequent articles in the series on customizing the X.  Subscribe to our blog to catch these articles as they come out.  The principles discussed in subsequent articles will be put to use here. To look like The Hulk, you don’t need to have a mad scientist father, but you do need to consider science as we know it.  What is mass?

What is mass?

Because many of our Success Stories, not to mention Tony, aren’t exactly skinny, we must begin by defining mass—most of you are looking for more. Mass simply means size. As part of the word massive, we assume it means above average in size. It doesn’t, but that’s beside the point. A program targeting mass is concerned with one thing: muscle growth (from here on in referred to as hypertrophy), and a lot of it.

In a training cycle for mass, we should target hypertrophy even at the expense of other fitness goals. P90X is not a system designed for mass. It’s designed for overall fitness, which means that ultimate gains in targeted areas, like speed, strength, flexibility, and muscle growth, are compromised to provide a program that improves all of your body’s physical energy systems during one 90-day effort. We feel as though this is the preferred training system because it addresses the big picture. But if your picture is quite literally being bigger, then you’ll need to read on.

Foundation

You’ve read about the capacity for improvement throughout this series, so here’s where I tell you to do a round of P90X as it’s designed before embarking on a mass-specific program. It’s healthier, sure, but it’s more than that. Training all of your body’s energy systems until they’re running efficiently increases your body’s ability to do, well, anything. Part of anything includes looking like Lou Ferrigno. Once you’ve done a round of the X and aced your fit test, the foundation has been laid. You’re ready to start gettin’ big.

Resistance

Tony loves the word specificity. He often uses it when referring to exercise movements, but we’re going to use it to refer to the equipment you’ll need. With mass as your goal, you’d better acquire specific resistance equipment. The simplest form is weights; however, mass can also be created by using other forms of tension, like resistance bands. The bottom line is that if mass is your goal, you’ll need to have more weight available than you’ve been using. Body weight and plyometric movements can be used effectively for strength training, but strength and hypertrophy are not synonymous.  To make hypertrophic gains, you’re going to need to find ways to make your body fail at a given number of repetitions. You’ll want an array of weights and bands, and some extra devices like ankle and wrist weights, or a weight vest, to add resistance to all the movements you’re doing.

The difference between size and strength

As we touched on last time, hypertrophy training simply increases the size of the muscle. Strength training increases the efficiency of the muscle. Large muscles have a greater capacity for strength. Absolute strength is the ability of the muscle to use all of its muscle cells for movement. People in sports dependent on strength-to-weight ratios target high muscular efficiency in their training, whereas those in sheer size-dependent sports will focus more on hypertrophy. Most sports are somewhat dependent on both size and strength, which are ideally improved during different cycles of training.

Periodization

The periodizational concepts that have been discussed in prior issues need to be explained here before a mass schedule is created. Remember that a standard schedule would look similar to this:

Foundation phase (Power 90® or what you did pre-X) + block 1 + transition/recovery + block 2 + transition/recovery + block 3 + recovery = peak (final fit test)

The difference here is that we’re going to structure an entire training cycle based only on hypertrophy. This means we won’t be setting up a peak phase. Over a long period of time, you would want to teach your muscles how to function more efficiently. We’ll get to this at the end.

For now, we’ll just say that there is still a periodizational approach to consider. You will still adapt, gain, and plateau over time, so we’ll need a structure to keep this happening. But the structure will be dependent simply on rep schemes (the number of repetitions that you target to bring you to failure) and progressive overload. The blocks of our 90-day schedule will each target a different number of repetitions, which you’ll want to aim for to induce failure. But because we’re not changing the schedule much, and thus creating less Muscle Confusion™, we won’t need such frequent recovery phases.

Progressive overload

Hypertrophy is all about creating progressive overload. To create muscle growth, you must keep stimulating the muscles during each workout. This requires that you add weight as necessary to create failure at the desired number of reps.

Recovery

The more we can focus on hypertrophy, the more muscle we’ll gain. Since we only have so much energy to expend, this means we should spend less time working on other areas. This is where you’ll see the biggest differences from the traditional P90X schedules. When you’re not training for hypertrophy, your entire focus should be on preparing your body to create more hypertrophy. Therefore, the P90X mass schedule will have a lot of active recovery and flexibility work and very little intense cardio. This means we’ll spend more time recovering during each training block and taking fewer periods focused solely on recovery.

Putting it all together

Before we get to the schedule, here are some general things to consider. The first is pacing. Instead of following the kids in the videos, target your rep scheme (and push pause when necessary). Do each set to failure (if you can add enough resistance; if not, get as close as you can), and don’t exceed your targeted number of reps. Do not, however, use the pause button simply to increase the time between exercises.

A good way to choose the resistance for each movement is to use enough so that you can only do the lower number of your targeted rep scheme. Once you can do the higher number, it’s time to increase the resistance.

Do your repetitions slowly and with control. Speed is for power, not size. Focus on perfect form and only add weight when you can do each rep with great form.

When you’re done, you’re done. You don’t need to finish an entire workout if you’re struggling. Once you lose the ability to move the weight or do the move in strict form, stop the workout. Any further training would only create more breakdown than you could recover from and increase your risk of injury.

Your diet

You won’t be burning as many calories as you would during the classic schedule of the X. If you eat the same amount, you may gain more mass, but you’ll also gain more body fat. This might or might not be acceptable, so pay attention and adjust your diet as necessary. If you want mass, then you need to eat enough for your body to put on weight. I will write more about this diet scenario in the future.

Block 1, phase 1
Weeks 1 through 3

* Day 1: Chest, Shoulders, & Triceps
* Day 2: Cardio X, Ab Ripper X
* Day 3: Legs & Back
* Day 4: X Stretch; Ab Ripper X or Abs/Core Plus (from P90X Plus)
* Day 5: Back & Biceps
* Day 6: Yoga X
* Day 7: Off

Targeted number of reps: 8 to 12 (focus on 10 to 12)

Block 1, phase 2
Weeks 4 through 6

* Day 1: Chest & Back
* Day 2: Cardio X, Ab Ripper X
* Day 3: Shoulders & Arms
* Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
* Day 5: Legs & Back
* Day 6: Yoga X
* Day 7: Off

Targeted number of reps: 8 to 12 (focus on 8 to 10)

Recovery Block
Week 7

* Day 1: X Stretch
* Day 2: Yoga X
* Day 3: Core Synergistics
* Day 4: Kenpo X
* Day 5: Yoga X
* Day 6: X Stretch
* Day 7: Off

Block 2, phase 1
Weeks 8 and 9

* Day 1: Chest, Shoulders, & Triceps
* Day 2: Cardio X, Ab Ripper X
* Day 3: Legs & Back
* Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
* Day 5: Back & Biceps
* Day 6: Yoga X
* Day 7: Off
* Day 8: Chest & Back
* Day 9: Cardio X, Ab Riper X
* Day 10: Shoulders & Arms
* Day 11: X Stretch; Ab Ripper X or Abs/Core Plus
* Day 12: Legs & Back
* Day 13: Yoga X
* Day 14: Off

Targeted number of reps: 6 to 10

Block 2, phase 2
Weeks 10 and 11

Same schedule as weeks 8 and 9

Targeted number of reps: 4 to 8

Block 2, phase 3
Week 12

Same schedule as weeks 8 and 9

Targeted number of reps: 4 to 6

Final note: This is an entire cycle of training based only on hypertrophy. To have an athletically efficient physique, you should do other training cycles that target different goals. Even if your only goal is hypertrophy, training these other systems properly will improve your body’s physical systems and increase your capacity for muscle growth, as well as the speed at which you can add or shed muscle and fat. So while you can tweak and reuse this basic structure over and over, it will also benefit you to get back to basics and do P90X classic from time to time.

Related posts:

1. Muscle Failure, Get in Shape by Failing First.
2. Muscle Confusion, The Best Way to Maximize Results.
3. Get Fit with P90X

where you’ve been, and that’s why you need the worksheets, and extra copies. Not to mention, Insanity has been out long enough now, that I’m starting to get requests for a second set. You only get one set of Insanity worksheets when you purchase the program. People are finishing their 60 days, and are ready for round 2! Download the Insanity Fit Test Worksheets here.

Another popular request is the Insanity Workout Calendar. No problem. Download the Insanity Calendar here. Iget the occasional question about how to add int he deluxe workouts. Pay particular attention to the statement at the bottom of this Insanity calendar download. It gives you a couple of ideas on how to use the deluxe DVDs. The last item of interest, and then you can get back to your workouts…. the Insanity Food Journal – download.

That should take care of you on the downloads. I want to wish you luck with Insanity. I loved the program, and I think you will too! When you finish Insanity, tell me what you think! If you need any help along the way, contact me and find out how you can get free coach support.

Not quite ready for Insanity, compare our fitness programs here.

Related posts:

1. Insanity Reviews: Fit Test
2. P90X Advanced Excel Worksheets
3. ChaLEAN Extreme Worksheets, Are You Tracking Your Progress?

Test Your Comfort Food IQ!
By Joe Wilkes

In what country were potato chips invented? In the good old U.S.A. They were invented in 1853 by chef George Crum, who became annoyed by a customer who complained his fried potatoes were sliced too thickly. The chips quickly became a hit and were put on the menu of Crum’s restaurant, the Moon Lake Lodge in Saratoga Springs, NY, as “Saratoga chips.” Another great step in potato chip technology was when food entrepreneur Laura Scudder invented an airtight wax-paper bag in 1934, ensuring that the potato chips would stay fresh until the bag was opened.

What was the first recipe to be printed on a package of American food? Macaroni and cheese. According to food writer Jeffrey Steingarten, a Pennsylvania pasta maker printed a recipe for the gooey treat on a package of macaroni back in 1802. Rumor has it that the dish of macaroni and cheese may have been invented by Thomas Jefferson, but that has never been confirmed.

What is the official cookie of Massachusetts? The chocolate chip cookie, or the Toll House® cookie, was invented by Ruth Wakefield, the owner of the Toll House Inn in 1933. The legend is that some pieces of Baker’s chocolate fell into a mixer full of sugar cookie batter. During World War II, soldiers from Massachusetts began asking for Toll House cookies in care packages, sparking a national craze for the cookie. Today, an estimated seven billion chocolate chip cookies are consumed annually.

What comfort food was believed by the Jewish sage Maimonides to aid sufferers of hemorrhoids or leprosy? The king of the comfort foods, chicken soup! It has been prescribed as a home remedy for the common cold since ancient Egypt, and while scientists have debunked some of its putative curative powers, it has been shown that chicken soup may indeed have an anti-inflammatory effect, which may bring relief to those suffering from a variety of illnesses. In Wisconsin, a type of chicken soup with vegetables and cream is even nicknamed “Belgian penicillin.”

What popular comfort food is made in New York or Montreal style? The bagel. New York bagels have salt and malt in their recipes, are boiled in water, and are then baked in a regular oven. Montreal bagels contain malt and eggs, are boiled in honey-flavored water, and are then baked in a wood oven.

Related posts:

1. Quick Fast Food Guide for Healthy Fast Food Choices
2. Bad and Not so Bad Gas Station Food
3. How to Sneak Healthy Food Into Your Diet!

Climbing Michi’s Ladder: Collard Greens
By Denis Faye

Look out! Superfood alert! Although popular in the South with the likes of fried chicken and corn bread, this deep green, leafy veggie is all kinds of healthy. It’s closely related to kale and is a member of the Brassica family, which includes broccoli and cauliflower.

The nutrition facts

One cup of boiled collard greens is 49 calories with 5 grams of fiber. Now, sit down and prepare for the avalanche of micronutrients you get with those 49 calories: 1,045 percent of the recommended daily allowance (RDA)* for vitamin K; 308 percent for vitamin A; 58 percent for vitamin C; 8 percent for vitamin E; 27 percent for calcium; 12 percent for iron; 10 percent for magnesium; 6 percent for potassium; 4 percent for copper; and 41 percent for manganese. You also get decent RDA hits of thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, phosphorus, zinc, and selenium. Phew!

They also contain phytonutrients that have been shown to lessen the occurrence of several different cancers and lower cholesterol.

How do you eat this stuff?

Like many leafy greens, you’re better off boiling or sautéing collard greens. The traditional way to prepare them is boiling them with smoked turkey necks, but if you don’t want to get too Dukes of Hazzard about it, you can chop them up and boil them in a watered-down low-sodium chicken or veggie stock instead, and they’ll still be good eatin’.

And if you want to impress the Bo, Luke, or Daisy in your life, serve them with black-eyed peas.

1 cup of collard greens, boiled and drained (190 g)
Calories: 49
Fat: 1 g
Carbs: 9 g
Fiber: 5 g
Protein: 4 g

Source: www.nutritiondata.com

Michi’s Ladder is Beachbody’s guide to nutritious eating. If you only ate from Tiers 1 and 2, you would have a near-perfect diet!

Related posts:

1. Michi’s Ladder Foods Exposed: Bok Choy
2. Michi’s Ladder Foods Exposed: Chard
3. Michi’s Ladder Foods Exposed: Arugula

Climbing Michi’s Ladder: Chard
By Denis Faye

No, it’s not over-grilled meat. It’s a leafy green vegetable that’s a member of the beet family. However, unlike its shirt-staining cousin, you actually eat the leaves of chard, not the root (although beet leaves are growing in popularity). It also goes by the names Swiss chard and silver beet.

The nutrition facts

You get a whopping 35 calories from a cup of boiled chard, and 4 grams of fiber. You’ll also get 214 percent of the recommended daily allowance (RDA)* of vitamin A, 53 percent of vitamin C, 17 percent of vitamin E, 38 percent for magnesium, 22 percent for iron, 27 percent of potassium, 29 percent of manganese, 14 percent of copper, 10 percent of calcium, and a freakishly huge 716 percent of the RDA for vitamin K. And there’s a little thiamin, riboflavin, niacin, vitamin B6, folate, phosphorus, and zinc for your effort.

How do you eat this stuff?

Feel free to try and eat it raw, but it’s pretty tough and bitter, so you’re better off boiling it or sautéing it with a little olive oil and apple cider vinegar, maybe with a clove of minced garlic. As with bok choy (see “Climbing Michi’s Ladder: Bok Choy” ), the stems take longer than the leaves to cook, so if you’re a fancy chef-type, give them a 2- to 3-minute head start.

1 cup of chard, cooked, boiled, drained, without salt (175 g)
Calories: 35
Fat: <1 g
Carbs: 7 g
Fiber : 4g
Protein: 3g

Source: www.nutritiondata.com

Michi’s Ladder is Beachbody’s guide to nutritious eating. If you only ate from Tiers 1 and 2, you would have a near-perfect diet!

Related posts:

1. Michi’s Ladder Foods Exposed: Bok Choy
2. Michi’s Ladder Foods Exposed: Artichokes
3. Michi’s Ladder Foods Exposed: Barley

The best choice is to make your own lunch. You control what goes into the meal and what goes into your body. Instead of the artificial colors, flavors, and various incarnations of high fructose corn syrup you get from the local fast food chain, you can fill your plate with fresh whole foods that will energize your body and save you a ton of money. As my grandfather used to say, there’s no point putting your paycheck through your stomach. So here are some healthy ideas to get you through the day with high energy and low cost.

Note: All nutritional information is for one serving.

Sunday: Tuna and White Bean Salad

On Sundays, I like to make a big batch of soup or a salad that will keep for a few days, so I have leftovers for the week. While it’s noble to attempt to prepare a fresh lunch from scratch every evening or morning, schedules and snooze alarms can sidetrack the best-laid plans. It’s nice to have a big bowl of something in the fridge as a backup, so that if I sleep through the alarm bell in the morning, I won’t drive through the Taco Bell® in the afternoon. This recipe’s a great source of protein and fiber, and if you want to improvise, it’s a great way to use up leftover veggies in the fridge. This meal is good for up to 2 days after you make it.

• 2 6-oz. cans of water-packed tuna (reduce olive oil amount if using oil-packed tuna)
• 2 cups canned white cannellini beans, drained and rinsed
• 1 red onion, chopped
• 1 cucumber, chopped
• 2 plum tomatoes, diced
• 1/2 cup canned or jarred artichoke hearts, chopped (reduce olive oil amount if using oil-marinated artichoke)
• 1 bunch parsley, stemmed and chopped
• 1 tsp. fresh rosemary, minced
• 1 clove garlic, minced
• 2 Tbsp. olive oil
• 3 Tbsp. lemon juice (or more to taste)
• Salt and pepper to taste

Mix first eight ingredients in a large bowl. Mix garlic, olive oil, and lemon juice in a small bowl or cruet with salt and pepper to taste. Toss garlic, olive oil, lemon juice, and salt and pepper mixture with first eight ingredients. Serves 4. (For extra zip and fiber, serve on a bed of raw arugula or spinach leaves.)

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Monday: Turkey Avocado Wrap

Somewhere between a pita and a tortilla, a lavash is a low-fat wrap from the Middle East. They’re typically lower in carbs than pitas and lower in fat than tortillas, but not all lavash wraps are created equal. When you’re shopping, read the label to make sure your dietary requirements are being met. Try to find whole wheat versions. Some brands also augment the protein and fiber contents or add flavors like spinach or sun-dried tomato (which add more color than nutritive value). This is a great way to repurpose leftovers like chicken, turkey, or tofu. You can make some delicious combos using what’s in the fridge, or try this recipe. (Joseph’s whole wheat lavash used in this recipe.)

• 1 lavash wrap
• 1/2 avocado, mashed
• 4 slices (3 oz.) deli-style turkey breast or (2 oz.) firm tofu
• 2 slices low-fat Swiss cheese
• 1/4 cup arugula
• 1/2 tomato, chopped
• 2 thin slices red onion

Spread mashed avocado on flattened lavash. Layer remaining ingredients on top of lavash.

Preparation time: 10 minutes

Nutritional information (per serving):

Tuesday: Healthy Chicken Caesar Salad

If you know Michi’s Ladder, you might remember that Caesar salad is way down on Tier 4, the Dodgy Tier. What gives? It’s a salad, right? Yeah, but when it’s all glopped up with mayonnaise-y dressing and deep-fried croutons, it’s not really much in the nutrition department. This recipe uses a tofu-based dressing, so you get extra protein instead of extra fat and calories. You won’t taste the difference. And if you skip the chicken, this makes a great vegetarian meal or side dish. The dressing also makes a great sandwich spread or veggie dip.

Tofu-Caesar Dressing

• 1 package (10 oz.) soft silken tofu
• 3 garlic cloves
• 1 Tbsp. Worcestershire sauce (use anchovy-free sauce, if you’re vegetarian)
• 2 Tbsp. Dijon mustard
• 1/4 cup lemon juice
• 2 Tbsp. olive oil
• 1 tsp. cracked black pepper
• 3 Tbsp. Parmesan cheese, grated

Mix all ingredients in a blender or a food processor until creamy. Makes 16 2-tablespoon servings.

Nutritional information (per serving):

Salad

• 3 cups romaine lettuce, torn
• 1 skinless, boneless chicken breast, broiled and diced
• 1/2 cup whole wheat croutons
• 2 Tbsp. of Tofu-Caesar Dressing
• 2 Tbsp. Parmesan cheese
• Fresh ground pepper

Toss lettuce, chicken, and croutons with dressing. Sprinkle Parmesan cheese and ground pepper on top.

Total Preparation Time: 15 minutes (less if dressing is already prepared)

Wednesday: Shakeology® Oatmeal

At Beachbody, there’s usually some Shakeology around, so if I’ve forgotten my lunch, I often improvise with some Shakeology and whatever ingredients I can scrounge (but no stealing from the office fridge—not cool!). This mixture of instant oatmeal, peanut butter, and Shakeology ends up tasting a lot like cookie dough. That would have been the lunch of choice as a kid, but now it’s good for me!

• 1 cup unflavored instant oatmeal, prepared
• 1 scoop Chocolate Shakeology
• 1 Tbsp. peanut butter, unsalted and unsweetened
• 1 Tbsp. flaxseeds

Prepare one packet of oatmeal. Now listen up—this is important. LET THE OATMEAL COOL to a little higher or lower than room temperature. If you add the Shakeology when the oatmeal’s too hot, you’ll kill the healthy enzymes in every scoop, and you don’t want that on your conscience. After the oatmeal is cool enough, mix in the Shakeology, peanut butter, and flaxseeds, and eat!

Preparation time: 5 minutes

Nutritional information (per serving):

Thursday: Lentil and Feta Salad

Lentils contain lots of healthy protein, and are tasty and economical. They’re also good sources of iron, as well as of other vitamins, minerals, and amino acids. And they come in different colors, including red, green, and brown, so you can make a salad as appealing to the eye as to the palate. This Middle Eastern-style recipe makes for a filling lunch, or you could have half a portion with half of Monday’s Turkey Avocado Wrap. If you use canned lentils, try to find low-sodium varieties. Your best bet is to cook dried ones the night before. You can also boil the lentils with a bay leaf or other spices in for extra flavor.

• 3 cups cooked or canned lentils
• 1 cup feta cheese, crumbled
• 1 cucumber, diced
• 3 stalks celery, diced
• 2 cups cherry tomatoes, quartered
• 1 red bell pepper, diced
• 1 small red onion, diced
• 1/2 cup parsley, chopped
• 1/4 cup mint leaves, chopped
• 1/3 cup lemon juice
• 3 Tbsp. olive oil
• 1/2 tsp. dried thyme
• Salt and pepper to taste

Combine first nine ingredients in a large bowl. Whisk together the olive oil, lemon juice, thyme, and salt and pepper, and toss with first nine ingredients. Cover and refrigerate for an hour or two. You can eat it as soon as it’s done, but it just gets better the longer the flavors combine. The next day is the best! Makes 4 servings.

Preparation time: 20 minutes (mostly chopping)

Nutritional information (per serving):

Friday: Pita Party

This is a great desk lunch. It’s like having a cocktail party at your desk (minus the cocktails). You can combine the ingredients so that no two bites are the same. For a busy day without time for a proper sit-down lunch, this is a good way to graze. If you have a bento box–style container with compartments, this is a perfect time to bust it out. The fat and salt contents of hummus vary greatly by brand, so if you don’t make your own from scratch (we’ll have a recipe in an upcoming newsletter), make sure you read the nutrition label. To reduce the caloric content even more, invite a coworker to your party! (If they don’t have tzatziki at the store, combine 1 cup of nonfat yogurt with one minced garlic clove, half a chopped cucumber, fresh chopped dill, and salt to taste.)

• 1 whole wheat pita, quartered
• 1/2 cup hummus
• 1 cup tzatziki
• Optional: Cut-up carrots, celery, peppers, broccoli, cauliflower, cherry tomatoes, etc.

Bring containers of hummus and tzatziki to work, and dip pita pieces in either or both of them. Bring your favorite crudité-style veggies and dip them as well for a sinless end-of-the-week treat.

Preparation time: 10 minutes

Nutritional information (per serving, not counting veggies):

Saturday: Mini-Pizzas

This recipe is from my friend Ali, who is allergic to gluten, but has found a way to still enjoy pizza on the weekend without the gluten, and without a lot of the fat and calories of store-bought or delivery pizzas. Try this recipe with your own favorite toppings. It’s also a great recipe for kids.

• 1 spelt or brown-rice tortilla
• 2 Tbsp. tomato sauce
• 2 Tbsp. fresh basil, chopped
• 1/4 cup mushrooms, sliced
• 1/4 cup chicken breast, chopped
• 1/4 cup part-skim mozzarella (or soy cheese), shredded
• 4 tomato slices

Preheat the oven to 400 degrees. Lightly toast the tortilla. Be careful not to overcook it—just a couple of minutes, enough to give it the structural integrity to hold the toppings. After you’ve toasted the tortilla, spread the tomato sauce thinly on top. Add basil, mushrooms, and chicken, and finally top with cheese and tomato slices. Return to oven for 5 minutes or until cheese has melted. Let cool slightly and serve. It’s so low in calories, you could even have two!

Preparation time: 10 to 15 minutes

Nutritional information (per serving):

Feel free to eat any of these lunches on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan, including P90X®. Come back next week for part three of our series and get recipes for 7 Days, 7 Dinners. Bon appétit!

Related posts:

1. 7 Easy, “Good for You” Breakfast Recipes
2. Recipes for High Protein Wintertime Soups
3. Shakeology Recipes, for the Holidays!

Climbing Michi’s Ladder: Bok Choy
By Denis Faye

You may know it as Chinese cabbage or pak choi or you may not know it at all. A relative of good ol’ American cabbage, bok choy has green leaves and white stalks. If you’ve ever had soup in a Chinese restaurant, you’ve probably eaten bok choy.

The nutrition facts

The beauty of some leafy greens is that they pack a massive nutritional punch while being almost calorically void. At 20 calories for a cup of boiled bok choy, you probably burn more preparing and eating it. But that cup also lands you 144 percent of the recommended daily allowance (RDA)* for vitamin A, 74 percent of vitamin C, 72 percent of vitamin K, and nice little hunks of thiamin, riboflavin, niacin, folate, vitamin B6, calcium, iron, manganese, and potassium. You also get 2 grams of fiber.

How do you eat this stuff?

Pretty much anything you do with cabbage you can do with bok choy, but the three standard methods of preparation are boiling, steaming, and stir-frying. Obviously, the first two are healthiest. The white stalks are much denser than the green leaves, so whichever method you use, separate the two parts and give the stalks a 2- to 3-minute head start in the pan, pot, or steamer.

1 cup of bok choy, cooked, boiled, drained, without salt (170 g)

Calories: 20 g
Fat: <1 g
Carbs: 3 g
Fiber: 2 g
Protein: 3 g

Source: www.nutritiondata.com

Michi’s Ladder is Beachbody’s guide to nutritious eating. If you only ate from Tiers 1 & 2, you would have a near-perfect diet!

Related posts:

1. Michi’s Ladder Foods Exposed: Chard
2. Michi’s Ladder Foods Exposed: Arugula
3. Michi’s Ladder Foods Exposed: Barley

P90X Reviews: I Feel & Look Younger Than Before

From Terry: I had just turned 51 and I had stopped recognizing myself in pictures. I was active, playing tennis twice a week and working out at the gym twice a week but my body was in a rut. I did the same work out every time I went to the gym but I couldn’t understand why I wasn’t losing any weight. When I noticed my chiropractor had lost a significant amount of weight I asked him how he did it. P90X was his answer. I had never heard of P90X or seen any of the infomercials but I googled it and read about muscle confusion, it made sense as to why I wasn’t seeing any improvement. So I made the leap and sent away for the program, bought a pull-up bar, adjustable dumbbells, yoga mat & block and bands. The first few weeks were tough. It took me at least an hour and a half to finish the 54 minute work outs because I had to hit the pause button after almost every exercise. I had bought into the concept of “bringing it” but found myself bringing it to the porcelain deity more often than not. But each week I got stronger and after taking my 30 day pictures and seeing the tremendous improvement I was hooked. I feel like P90X has brought me back to looking like the person I remember. I’ve been told I look years younger and I feel years younger. We now have a saying in our house that we use whenever someone is not putting their all into something…. “Get down there Mr. Haus, this is P90X my brother”.

Related posts:

1. P90X Reviews: My Results are Miracalous
2. P90X Reviews: A Customer Gets Great Results!
3. P90X Reviews: A Complete Program Overview