When you’re short on time, get a 45-minute workout packed into 20 minutes with this bonus INSANITY workout available only on Team Beachbody!

Beachbody and Shaun T, the creator of Insanity, the most insane workout ever put on DVD just got better! If you have been thinking about ordering Insanity and seeing if you can get into the best shape of your life in ONLY 60 days, this is the best time to do it.

Starting TODAY, any orders placed through this link, http://bit.ly/97j4F1, will also include a FREE new workout DVD with your order. This new workout called Fast and Furious is a short, 20 minute workout that you can include on your most busy days!

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1. Insanity Workout, A Photo Tour of Beachbody’s Newest Program.
2. Insanity Workout. 60 Day Total Body Conditioning Program
3. Insanity Workout Nutrition Guide: Part 1 Review

By now, virtually everyone knows about the dangers of skin cancer, but with more than 1.3 million cases reported in the United States last year alone, it seems that people just don’t think they spend enough time in the sun for it to affect them. In addition to cancer, ultraviolet (UV) radiation can cause cosmetic damage, including wrinkles and age spots, and can worsen conditions like lupus. Sunglasses that block at least 99.5 percent of UVA and UVB rays are also crucial to avoid the damage the sun can cause to your eyes, which in some cases can lead to blindness. People who take certain drugs, such as antibiotics, antidepressants, diuretics, and retinoids, are at risk for being particularly sensitive to sun damage.

UVA (long-wave ultraviolet) rays make up 95 percent of the radiation that penetrates the Earth’s atmosphere and are primarily responsible for the darkening of the skin commonly referred to as tanning. UVB (short-wave ultraviolet) rays are less plentiful, but damaging to our skin nonetheless. UVB rays are mostly blocked out in winter months, and on colder, more overcast days, but UVA rays are prevalent year-round. The key thing to remember is that both types of rays are dangerous, and can lead to melanoma. And summer isn’t the only time of year you need to protect yourself!

What is SPF?

SPF stands for sun protection factor. Here’s a quote from the Skin Cancer Foundation1 to help you understand the term and its use:

“It takes 20 minutes for your unprotected skin to start turning red. Using an SPF 15 sunscreen theoretically prevents reddening 15 times longer—about 5 hours. Another way to look at it is in terms of percentages: SPF 15 blocks approximately 93 percent of all incoming UVB rays. SPF 30 blocks 97 percent, and SPF 50 blocks 98 percent.”

At least one ounce (two tablespoons) of lotion is needed to be applied to the entire body surface. Just remember—don’t skimp, and frequent reapplication is crucial. Water, sweat, and friction can all cause sunscreen to wear off more quickly than the time stated on the package, so it’s essential that you don’t go longer than 2 hours without reapplying sunscreen to your skin. Knowing your own skin type is an important element in determining how long you should be in the sun, what type of sunscreen you should apply, and how often you should reapply it.

There are also salons with tanning beds and booths, but if you choose to go that route, know that you’re being bombarded with UVA rays 12 times more powerful than those emitted by the sun. According to the Skin Cancer Foundation, tanning salon patrons are two-and-a-half times more likely to develop squamous cell carcinoma and one-and-a-half times more likely to develop basal cell carcinoma. The SCF also notes that exposure to tanning beds during one’s youth increases melanoma risk by 75 percent.

Don’t I need the vitamin D from sunshine?

Vitamin D is an important nutrient that helps your immune system, muscles, and bones stay healthy and strong. However, the sun is not the only source of vitamin D, and about 10 minutes in the sun at midday is enough exposure for most Caucasians to get all the vitamin D they need. (Darker-skinned people can require two to six times as much sun to get the same amount of vitamin D.) If you have questions or concerns about how much sun is good for your skin, consult your doctor or dermatologist. Calcium-rich dairy products are typically rich in vitamin D, as are oily fish like salmon, trout, and fresh tuna. Beachbody’s Core Cal-Mag™ supplements are also a good way to boost your intake of vitamin D, as well as helping to build stronger bones and a stronger immune system.

What other precautions can I take?

A 2009 study by the Environmental Working Group2 concluded, “Sunscreen can only provide partial protection against harmful effects of the sun. Limiting sun exposure and wearing protective clothing are even more important when it comes to protecting against skin cancer and premature skin aging.” But before you start jogging in your winter parka, keep in mind that many clothing companies have sprung up in recent years in response to increased consumer demand for UV protection. Just remember to apply sunscreen to your uncovered parts.

It’s easy to overlook everyday dangers like sun exposure, but it’s important to remember to use sunblock and wear protective clothing whenever you’re going to be in the sun for prolonged periods. Closely monitor how much time you spend in the sun and make sure you reapply sunblock often, especially after swimming or sweating it off. Following these relatively simple precautions can go a long way toward keeping you safe from the dangers of the sun.

For more information about the data and studies mentioned above, visit:

1 The Skin Cancer Foundation: http://skincancerfoundation.org
2 The Environmental Working Group: http://www.ewg.org/

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Welcome back for our 5th installment of our Turbo Fire Reviews, This workout review will go over the HIIT 15 workout. But first, some of you that follow our blog, may be asking “Where have you been? Your last Turbo Fire Review was 20 days ago!” Okay, they say confession is good for the soul. While I have been obviously slacking on my reviews, I have not been slacking on my workouts. Turbo Fire is for real! Over the last few weeks, I have been sampling all the different Turbo Fire workouts. Chalene Johnson does a fantastic job of keeping you engaged and  motivated. The workouts are far from boring, and they can be intense. And HIIT 15 is intense. It’s quick, fast and to the point, but I promise you….you won’t finish this workout and say “Why even bother?” I love this particular workout. I put this workout in the DVD Player when I have a short amount of time, and still need a workout. There are no excuses not to do this Turbo Fire Workout, everybody has 15 minutes! Yes, you too.

Onward and forward! This workout in reality is about 16 minutes and 25 seconds. Give or take. The workout will basically consist of 3 HIITs. During these HIITs, you will work at 110% effort for approximately 30-40 seconds. Then you get to rest for the same approximate amount of time. For this workout be effective, you have to work as hard as possible during the HIITs. You can do it, it’s only 15 minutes right. At least that’s what I tell myself! At the end of the HIIT, you should be exhausted, you’re supposed to be. The best shape person in the world, should be exhausted, if you’re not, work harder!

So you begin with a quick warm up of about 2 minutes, and then Chalene Johnson walks you through the first HIIT at a slow pace. So you know exactly what’s coming. The HIITs are all athletic in nature and are plyometric. You jump a lot. Have a soft surface, carpet, a mat, and a comfortable pair of shoes. Now if the plyometric part scares you, don’t let it. There is someone working out next to Chalene that is doing the “low impact” version.

So after the walkthru, you will do the HIIT at a fast pace, as fast as you can move. Each HIIT should get better and better. Don’t try to pace yourself, leave nothing, and take everything you can from this workout.

After your HIITs, three of them, you get a 2 minute cool down. Now if time allows, I highly recommend the Stretch 10 right after. It’s perfect for keeping you flexible, and Turbo Fire capable.

That’s it in a nutshell, and wraps up the HIIT 15, Turbo Fire Review!

Now, the very first time you do the HIIT 15 workout, I want you to come right back here, and comment your thoughts. I get so many emails of people commenting on the reviews, and I thoroughly enjoy hearing from our customers! But I also think those comments can be inspirational for others. So comment away, forward to a friend, share it on Facebook. Share

Let’s get on fire.

Check back in the coming days for the nextTurbo Fire Reviews article! You may also want to subscribe to receive notifications in your email.

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

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

1. ‘Tis the season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it’s the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don’t have nearly the 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.

2. The big freeze. Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, 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.

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

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

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

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

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

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

9. Take your vitamins. Here’s the easiest, most economical way to ensure that you always get a base level of proper nutrition. Taking a good multivitamin and 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.

*Don’t confuse “nutrient-dense” foods with “high-density” foods, which is a common term for “energy-dense” foods. High-density foods aren’t always unhealthy but your diet should consist of mainly “low-density” foods that have few calories per volume, generally due to the presence of fiber. Foods in their natural state tend to be low volume. Processed foods tend to be high volume.

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

Article Written By Stephanie S. Saunders

1. of 10.  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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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 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.

9. 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:

• 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.
• 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.
• 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.

10. 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.

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What if I could get you to lose just 2 lbs a week over the next 12 weeks, what would you have then? The answer: You’d have lost over 20 lbs. What if you continued down the same path, with no changes whatsoever? The answer: NOTHING. At the end of the 12 weeks, those that invested their TIME will have achieved success while those that did nothing gained weight or stayed the same.

Think of weight loss as an investment in your health. To illustrate, let me give you an example, using a financial investment. If you had a penny in a jar, and every day you got to double what was inside that jar, then in TIME, you would have turned that penny into millions. But on the first day, who would get excited about a penny? But over a couple months, compound interest on the penny could make you rich! So is the same with weight loss. Who gets excited about losing a fraction of a pound, with no visible results? Not many. Sadly it is the slow progression of weight loss that causes 19 out of 20 people to grow frustrated and quit exercising and eating right. People look in the mirror in the early stages, and see little improvement, and think that diet and exercise just doesn’t work. They failed to realize that it just takes more TIME.

Let’s go with another example, if you eat a cheeseburger, are you going to have a sudden heart attack from that one error in judgment? Of course not. But now think of that “compound interest” of cheeseburgers. How many errors in judgment do you have to make before you DO have a heart attack? The answer: TIME, because it’s only a matter of time.

You may be thinking that all your errors in judgment have already sealed your fate, but the good news is, you can stop those errors in judgment TODAY and start making small positive decisions to your health TODAY. Day by day, you slowly tip the scales and reverse what your error in judgments have set into motion. In TIME, the scales begin to show in your favor, and in TIME, you will have changed your course in it’s entirety.

If I could show somebody a before and after picture of themselves, where the after picture is with a weight loss of 20 lbs, that would help, just seeing the difference would be enough to motivate them to success. Unfortunately, I can’t do this for you. You have to trust the process. And the GREAT news…. We know Beachbody programs work, they have for thousands. We KNOW that Shakeology is having tremendous success with nutritional health. What’s the difference between you and the thousands whom have achieved their weight loss goals, NOTHING. Absolutely nothing. The only difference is that those that have achieved weight loss success, trusted the process, gave it some time, and was consistent and persistent. In TIME, you can have your own success.

Let TIME, work for you not against you. We already know that to do nothing changes nothing. And to make small changes over TIME means health and wellness.

So it’s not that diet and exercise don’t work, exercise doesn’t work because people don’t give them the TIME to work.

If I can help you with your weight loss and nutritional goals, feel free to contact me. Get started on your weight loss goals today not tomorrow. It’s easy to start today, and it’s easy not too. One easy decision will either get you moving towards your weight loss goals, or set you one day further away.

If you have already begun your weight loss journey, I applaud you! Continue to let time take you closer and closer to your goals, email me and let me know how you’re doing, and if you like, comment below to motivate others. Good luck!

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Having just launched TurboFire, we dusted off this article that was first published when INSANITY came out. Since most Beachbody programs use some type of interval training, the information we lay out here is perfect most of our programs.

What is interval training?

Basically, you’re interval training any time your workout includes a set where you perform at your maximum level for a given amount of time, followed by a lower-intensity set; this sequence is then repeated to achieve a cumulative effect. An interval can be a set of curls, a dance move, or anything that tires you out over a given length of time. Intervals can be short and hard, or long and easy, but they’re all intervals, just as long as there’s some cumulative effect—you get more tired as you go. All interval workouts aren’t the same, though; the duration and intensity of the intervals are what define the workout.

Conversely, aerobic training is when you maintain a steady output at a low-intensity level over the course of the workout. Beachbody does offer some workouts that do this, but they’re generally either for recovery or for the second daily workout of a doubles program. This type of workout helps your aerobic efficiency, but does very little for changing your body.

The myth of the fat-burning zone

It’s impossible to approach this topic without debunking the term “fat-burning zone.” You often hear uninformed trainers recommend that their clients reduce the intensity of their workouts so their bodies will burn more fat. In reality, all these trainers are doing is lowering the overall effectiveness of their clients’ programs.

Here’s a quick explanation of the fat-burning zone. At an aerobic pace (see above), your body utilizes stored body fat as fuel to save its preferred fuel (stored blood glycogen) for more pressing matters. This sounds great, because you’re burning body fat. However, you’re burning it at a very slow rate.

During higher-intensity work, your body turns to a limited supply of blood glycogen (often called blood sugar) for energy. While your body is burning glycogen rather than fat during this more intense period, it’s also breaking down more body tissue. “Breakdown” is a negative-sounding word for a good thing, because while it’s happening, your body produces more hormones and increases its metabolism to repair the breakdown. As the tissue repairs itself, it builds more muscle, so the next time you do a stressful workout it won’t be so taxing. This process of adapting to intense exercise is where your body makes the most rapid change.

Continually building on this process is called “progressive overload.” By continually adapting to stress, then adding more stress, either with weight, speed, or intensity, you increase your body’s fitness so it’s actually burning body fat for fuel as you rest. Interval workouts should be a key component in every phase of your training.

Techie science made simple

Asked what separates serious athletes from recreational athletes, author and fitness trainer Steve Ilg replies, “Intervals.” But because “intervals” is an umbrella term for training that targets many different energy systems, Steve’s answer is somewhat cryptic and requires further explanation. At the same time, however, it’s pretty accurate. Recreational athletes like to train within their comfort zones. Interval training, regardless of the targeted intensity level, always forces you out of your comfort zone. And you have to be willing to leave your comfort zone if you want to see significant changes in your fitness level.

Interval levels can change dramatically. For example, HIIT (High Intensity Interval Training) workouts are very short, sometimes lasting only seconds, and are completely anaerobic. Marathon runners will often run for one- or two-mile intervals, which can take many minutes and are obviously somewhat aerobic. The reason for the varying intensity of intervals is to train different energy systems in the body. These are defined by terms you may have heard, like anaerobic threshold (AT), VO2/max, etc., but we don’t need to go into that level of detail yet. For our purposes here, we’ll give you the “101″-level course in what you need to know:

1. LSD. Not the hippie drug from the 60s, but rather “long slow distance.” This isn’t an interval; it’s a term you’re especially likely to hear if you know or are a runner or cyclist. The purpose of LSD is base-level aerobic conditioning. As I said above, this approach isn’t really applicable for making significant body changes, unless you do it for a very long time. Yet many trainers still recommend it. I think this is primarily because their clients won’t complain about doing 30 minutes of easy exercise.

2. Sports-specific intervals. These can be anything, like the two-mile example above. Interval training exists for all athletic endeavors. Since it’s targeted for sports performance, we won’t discuss it. You’ll learn plenty about it when you join a local group to train for a triathlon, or other activity or event.

3. Weight training intervals. All weight training could be considered interval training, but traditionally, you rest so long between sets you don’t get a cumulative effect. All Beachbody weight training is done interval-style, which we call circuit training. During these workouts, you move from body part to body part without much rest between sets, so the workouts don’t just target muscle building, but also improve your cardiovascular fitness. P90X and ChaLEAN Extreme are good examples of this kind of training.

What defines these circuits is your targeted number of repetitions. A low target using more weight will create muscular hypertrophy, or growth. A higher number of reps limits muscle growth (although you do still get some muscle growth) and gives you more cardiovascular improvement.

4. Cardio intervals. These are what most of you probably think of when you think of interval training. First, let’s define the difference between “cardio” and “aerobic.” Cardio means heart, while aerobic means oxygen. Aerobic training is most easily defined by the word “easy.” (It’s really defined by training below your anaerobic threshold, but let’s dispense with the science talk.) Cardio, however, is any and all training that affects the heart, so it can include aerobic training, but also all the high-intensity training associated with intervals.

High-intensity cardio intervals are performed in something we call “heart rate training zones.” Cardio intervals target these heart rate training zones for various periods of time. When you design your own interval workouts, you have to do this for yourself. When you have a trainer, he or she does it for you. This is why we at Beachbody always have test groups to make sure our workouts train you in your proper zone. That way, all you need to do is follow along.

Interval Lengths

In general, the longer the duration of the interval, the easier the workout. Some interval sessions have long and moderate intervals with short aerobic breaks. Others have short, difficult intervals with long aerobic breaks. Two interval systems that buck this trend are HIIT and INSANITY’s MAX Interval Training. Both feature high-intensity intervals with short breaks, and both systems are very effective for creating rapid body composition changes. But due to their intensity, it’s vital that you only do HIIT or MAX Interval Training for short periods of time as part of an overall program—like INSANITY, or Beachbody’s new program TurboFire—that includes other types of workouts as well.

How to incorporate intervals into your workout program

As with every other aspect of fitness training, the type of interval training you start with should be based on your current physical condition. If you aren’t very fit, you’ll want to start with a very basic interval program (which will still feel plenty hard). Workouts like Slim in 6′s Start It Up! or Power 90′s Sweat Cardio 1–2 are good introductory interval sessions. If you’re in doubt, start slowly. It’s easier to increase your workout’s intensity than to go backward. Intervals are the most effective way to see quick results from a workout program. If you’re not doing intervals in your current workout regime, try adding some. If you’re already doing intervals, maybe it’s time to step up to the next level. You might just be amazed by the results.

Related posts:

1. Insanity Reviews: Max Interval Plyo
2. Insanity Reviews: Max Interval Circuit
3. Training with Tony Horton

For years, loyal Beachbody Fans have asked the question, "What’s after P90X?"

We can now positively answer that question without any further doubt! This is not a rumor, speculation, or guess work on our behalf, this is straight from the man himself, Tony Horton. So what’s the answer:

P90X:MC2

MC2 stands for Muscle Confusion.. But before you get all excited, P90X:MC2 will not be available until late 2011. It almost doesn’t seem right to have to wait over a year, but you and I are in luck! Tony Horton has been releasing over the last two years his workout series called "One on One with Tony Horton". This year, One on One with Tony Horton is being renamed to P90X One on One! Kinda has a nice ring to it.

So you’re probably asking yourself, what does the One on One have to do with P90X:MC2?

Over the course of the next year, and once a month, you have an opportunity to be in Tony’s TEST GROUP. One on One will let you get an exclusive look at P90X:MC2 as its being developed. You get the exclusive opportunity to be tortured first. You will see the workout as it’s being put together. It’s like a magazine subscription, each month a new one comes in the mail. This is Tony Horton at his best, in his personal gym, NO cast, and just the camera!

The workouts will be in Tony Horton’s typical style, about an hour, crazy, and full of intensity. But beware of the new moves, and the new muscle confusion!

Now check out this awesome offer, a great reason to subscribe now to One on One.

When you subscribe to One on One, you get 50% off the P90X:MC2 workout when it’s released. So subscribe today and get in on the action, but if you subscribe late, just make sure you go back and grab the ones you missed. You have to own all 12 to qualify. This offer is only available at the link I will post below!

School is back in session, and I have already personally signed up for class!

Related posts:

1. Countdown to Success – Top 10 Tips for Making Resolutions
2. P90X Reviews: A Customer Gets Great Results!
3. P90X Reviews: I Feel & Look Younger Than Before

This Turbo Fire Review is going to address the most difficult part of any exercise program, NUTRITION. The old saying, "Your abs are made in the kitchen", always comes to mind when I think about losing weight, and getting in shape. It’s also a HOT topic of questions that I receive. To me, nutrition, is the hardest part of losing weight, because its so important, but yet so hard to do. Many of us can commit to working out daily, but the temptation of FOOD, is always a constant struggle. But without proper nutrition, and the proper amount of daily calories, you simply won’t reach your weight loss goals. Quick, to the point, no holds barred. If you don’t commit to the nutrition part of this program, you will not get the results you want. Chalene Johnson has put together a nutrition guide with a lot of valuable information, make this nutrition guide your nutrition bible. Everything you need to know about nutrition is in here. With this Turbo Fire Review, I’m going to briefly touch on the topics of the guide, but the recipes are the most valuable part of this guide, which of course, comes with the Turbo Fire Workout.

I also want to mention, and Chalene also mentions it in the guide, the Shakeology clense/diet is great. There are two versions. One version comes inside the nutrition guide. The other version can be found in my review called, Shakeology 3 Day Fast or Cleanse. I also commented on this article as I went through the fast myself. My total weight loss during the Shakeology diet was 8 lbs over 3 days. This is a great way to lose weight and cleanse your body before starting Turbo Fire. I highly recommend it.

The nutrition program for Turbo Fire is really simple. You determine your proper level of calories (the guide walks you through this process), and then you simply select 3 meals and 2 snacks from the nutrition guide. The recipes are broken down for you, so you don’t have to guess, calculate or try to figure up your calories per meal. You have your daily total, then you just follow the plan. Simple is good, simple is what we can ALL do. Don’t think of this as a DIET, this is learning and educating yourself to eat healthy. I personally don’t believe in fad diets, just learn how to change your eating habits for a lifestyle change. You won’t regret it!

Let’s move into the next part of our Turbo Fire Review, Nutrition 411: You are going to lose weight by a concept called the calorie deficit.
Simply put, there are 3,500 calories in one pound. To lose about 1 lb a week, you want to cut or remove 3,500 calories over 7 days. So a realistic goal would be to create a deficit of about 500 calories per day with exercise and diet, if you do that every week, you lose a pound per week. The Turbo Fire nutrition guide, helps you figure these numbers. This process works because it’s not crazy, its not extreme, and you won’t ultimately crash from doing it. We have all seen people go on an extreme fad type diet, lose a bunch of weight, then watch them gain it all back. We are going to do the opposite, we are going to lose weight gradually and safely, learn to make healthy changes in our eating, and change our life over a lifetime. Sounds good right? You can do it!

To maximize your weight loss, track your progress! Keep a food journal, write it down, use a website called myfitnesspal.com. But at the end of the day, you should know ONE thing. You should know exactly how many calories you had that day. If we have to write down that handful of chips, or that soda, that half a cookie you snuck out of the break room, we are less likely eat that type of junk food. But then if you eat some junk food, and you track it, at the end of the day, you can see how that had an impact on your daily calories. Let’s be honest here. If you don’t create a deficit in your calories, if you go over your daily calories, you won’t get results. I know that seems harsh, but that’s the truth. Now, I am the first to admit that it’s HARD sometimes. We all struggle with food. If you mess up, don’t get yourself down about it, get right back on track! I mess up too, you will too, just get right back after it asap! What good would it be to write a Turbo Fire Review, if I didn’t give you an honest review? So here are some things to help you. Start buying lots of fresh fruit and vegetables, and stop buying junk food. If it’s not in the house, you can’t eat it. Make small changes to start, don’t get overwhelmed with a completely new diet plan. Buy smaller containers to put food in, less food in the container less room for caloris. Bring your own snacks, don’t get caught without something healthy to eat. Shakeology comes in packets, you can easily take it on the road, to work or wherever. We have plenty of healthy alternatives in the store here. Performance bars, protein powder, meal replacement shakes etc. Last thing, most importantly, track your calories!

When should you eat? To get the most from the Turbo Fire Workout, you want to eat 5 smaller meals per day. Breakfast, Lunch, and Dinner plus 2 snacks. This keeps your metabolism burning full speed ahead. Don’t worry that eating 5 times a day will cause you to gain weight. You will be eating quality food that’s good for you. Your snacks won’t be a bag of chips or a candy bar! Essentially you will want your first meal to be within the first hour of waking up in the morning. Then you will continue eating every 2-3 hours. Your last meal should be about 3 hours before bed. Two big things to remember. DON’T SKIP Breakfast, or other meals and don’t go to bed with a bunch of food in your belly. Breakfast will get your metabolism started in the morning, and going to bed with an empty stomach will keep you burning extra fat throughout the night. If you eat before bed, your body will only burn what you recently ate, instead of that unwanted body fat! Try to eat 3 hours prior to a workout. Reduce your calories if you must eat 2 hours before a workout, and even more if it’s an hour before. Under 200 calories. You can also take a look at Michi’s Ladder for health food choices. Read this article on Michi’s Ladder to get the details. Chalene recommends it, and so do I.

Chalene also explains some other important items in the nutrition guide, that I’m not going to get into here. One is how to read and understand food labels. Chalene explains good carbs and bad carbs, and the importance of various macro nutrients such as protein, carbs, and fat. She also explains how to break a weight loss plateau (where you start losing weight, and then all of a sudden stop). This is common, and she explains what to do and when to do it. She also covers in fairly good detail on what to drink. Water, of course, is key. But she also explains other beverages as well.

As we continue in this Turbo Fire Review, let’s talk about what to do when you get hungry! Hopefully eating 5 times a day will keep your hunger at bay. But a good rule of thumb is, eat when your hungry (healthy food choices), and stop eating when you’re not. Drink lots of water. About 75% of people don’t get enough water. Not drinking enough water slows your metabolism down, and you burn fewer calories. Yikes! Make sure you get enough sleep. Sleep deprivation causes cravings, plus your tired and will be tempted to skip workouts. You need to catch 7-8 hours of good quality sleep per night. aSome other tips: Drink water 30 minutes prior to meals. Thirst is sometimes disguised as hunger pains. Drink water, not soda, coffee, or juice. You don’t have to clean your plate, stop eating when you begin to feel full, not when you’re stuffed! Skip dessert. If 20 minutes after your meal, you’re still hungry, eat fresh fruit or sorbet. Always have a side of veggies. Good clean source of nutrients, and veggies burn away quickly! Eat slowly. You will digest your food better and you won’t feel up so quick. Also take a look at our healthy recipes for other ideas on healthy food choices.

Use your plate! You can do that first by getting a smaller plate and reducing your portion sizes. Next, you can use the following strategy. 1. Fill half your plate with veggies, such as: broccoli, cauliflower, carrots, green beans, or salad. 2. Fill a quarter of your plate with lean cuts of meat such as poultry or fish. 3. Fill a quarter of your plate with good carbs, such as: brown rice, whole grain pasta or sweet potatoes. 4. Add a small piece of fruit or 8 ounces of low-fat yogurt. 5. Limit fat to 1 or 2 teaspoons of butter, olive oil, or canola oil. Use a non stick cooking spray to reduce calories even more.

Let’s not forget the recipes! The Turbo Fire Nutrition Guide and Meal Plan also comes with approximately 50 pages of recipes. As Chalene states in the book, the hard work is already done. The nutrition guide is based on 1,500 calories, so you will simply add to your snacks or take away from your snacks as needed to meet your specific caloric needs. Other than that, you just pick out a recipe for each meal and snacks, track your calories, do Turbo Fire every day, and Viola! you are well on your way to that healthier new you!

Now here is my call to action! If you are reading this Turbo Fire Review and made it this far, take one more step. Order Turbo Fire today! Make this your day, your commitment to yourself, to get fit! And if you have already purchased the program, we hope that you will continue to follow along with our reviews as you go through the program. Remember to stay in touch with us, email me with questions, and we’d love to hear your feedback, comments, suggestions, and even better… your success. Click here to subscribe to our email updates. Last thing, Share this article with others. Get them excited about your health and fitness goals. Get your friends and family involved, it’s easier to stay committed to a program if you have friends and family along for the ride. Talk to you soon! Thanks for reading!

Related posts:

1. Turbo Fire Reviews: 5 Day Inferno Plan
2. Turbo Fire Reviews: Calendar and Fitness Guide
3. Turbo Fire Reviews: Get Fired Up

Welcome back once again for another Turbo Fire Review. We certainly appreciate all of you for reading, and hope that the time you spend here is valuable. Before we get to far along, I have a confession. I’ve already done a few Turbo Fire Workouts, and WOW. I like them a lot! But don’t worry, I’m going to review each and every DVD, so make sure to subscribe to our email updates, and get an email copy each time they go live on the site. Having said that, let’s take a look at the Turbo Fire Calendar and the Turbo Fire Fitness Guide. If you are looking for the Turbo Fire Calendar download, scroll down. Let’s Start with the Turbo Fire Fitness Guide The fitness guide starts with a welcom letter from Chalene Johnson, where she refers to Turbo Fire as an intense conditioning program that was developed in conjunction with here passion for killer workout music and her love for dance. Chalene goes on to say that she has a obsession for mixing music, and has put together some great tracks to motivate you in on your tough days. From the workouts I have done so far, I have personally noticed that the beat often is in harmony with the moves you are performing. Pretty cool! Chalene promises to keep you motivated, and if you have used a program from Chalene before, you know that she is great with motivation.

Let’s face it, motivation is huge when trying to lose weight! Big plus, and great job so far. The workouts are all in a class setting, to help give you a group mentality feel, and a sense of camaraderie and ENERGY. From the material I have read, I am impressed with what Chalene Johnson has done so far. The Fitness Guide shows you two variations of which I will explain further below in the Turbo Fire Calendar section. It is with the hope of Chalene and us too, at Extremely-Fit, that as you begin this workout, you will make a commitment to yourself to stay true to the program, push play, follow the workout calendar, and get results. Where there is a will there is a way, and if your committed to doing the Turbo Fire Workout, the coaches here at Extremely-Fit are committed to helping you get the best results. As always, and with everything here at Extremely-Fit, coach support to our customers is free!

The Turbo Fire Workout is designed to be a 12 week program, and if you have the advanced DVDs, you can extend that to a 20 week program. I already purchased the advanced DVDs, I plan on hitting this program full speed, and don’t want any setbacks once I get closer to week 12. I’m also very conditioned, so I will be adding the advanced DVDs from the beginning of my rotation. Early I mentioned doing a few Turbo Fire Workouts, both of them were from the advanced DVD collection. I wanted to sample the tough stuff first (I’m crazy that way). From what I experienced, I think intensity of the workouts won’t be a problem with Turbo Fire.

The Fitness Guide then goes on to explain what’s included. There are a few Turbo Fire packages out there, this page shows all 4 available options. Almost everyone will want the basic package of Turbo Fire. If you are wanting everything Turbo Fire has to offer, you’ll want to check out the Complete Turbo Fire program. If you have been doing other programs and have resistance bands, and are already supplementing with the Recovery Formula, you might opt for just the base kit, and if you want the advanced workouts too, check out the base kit and get just the advanced DVDs. Now if I left you scratching your head and saying “???” Then go here, and review all 4 items. If you have any questions about what’s best for you. I’m always available for questions, and willing to help any customer at Extremely-Fit.

The Turbo Fire Fitness Guide goes on to explain how HIIT works within the program, of which she also answers in the Get Fired Up DVD. To learn more about HIIT and how those work, read the Turbo Fire Review: Get Fired Up, if you haven’t already.

Turbo Fire Calendar

Now before you jump into the HIIT workouts, Chalene has 3 pre-requisites. 1. Can you do intense cardio for 30 minutes or more for a month? 2. Do you have a healthy heart? And 3. Do you have strong knees and joints? If you answered any of those with a NO, then you need to to start with the Prep workout calendar, which comes included in the fitness guide. But have NO FEAR, even if you start with the Prep schedule which will gradually build you up to the HIIT intensity levels. The Prep schedule is a 9 week calendar, after which you can then jump into (no pun intended) the HIIT workouts. I found this to be extremely beneficial. This program is so well rounded, that it immediately fits into two very distinct workout levels. How cool. Now once you aready for the HIIT workouts, you get a complete 12 week Turbo Fire Workout Calendar. And remember, if you have

the advanced DVDs, you get a 20 week calendar. The calendar is not attached to the fitness guide, which makes it super easy to post in the gym, your workout room, or wherever is convenient. For your convenience, here is a link to get a Turbo Fire Class Schedule. If you’re like me, you like to keep the originals in good condition (without sweat all over them), or you may accidentally lose your original.

Turbo Fire Workout Calendar Download, Class Schedule

Calendar download, black and white (1 mb). Calendar download, color (2.2 mb). Turbo Fire Equipment Needed, the Tools Required So what equipment do you need? Well, you will definitely want a comfortable pair of shoes, a good cross trainer should would work great. You’ll be doing some jumping and want something to help absorb some of the impact from your knees and joints.

Keep a water bottle handy, you’re gonna sweat! Probably sweat a lot. So you’ll want to replenish fluids throughout the workouts. As a general rule, you want at least 64 ounces of water during the day too.

I figured out a long time ago, that the Results and Recovery Formula was a nice touch to helping me recovery from those workouts where I left it all on the gym floor. If you workout hard, your body needs to recover, and this helps!

Comfortable clothes and a towel are some other handy things to workout. A towel for obvious reasons, and your workout clothes will be soaked, so if you have any synthetic clothing that allows your skin to breath, all the better.

The Turbo Fire base kit and the complete kit come with a lower body band. When the time comes, this little band really turns up the fire on your lower body. remember, the more you stoke up the fire, the more calories you burn, a good thing!

Resistance Bands also comes included in the complete kit, and the advanced DVDs Deluxe. But it doesn’t come with the base kit. I am a firm believer in having everything I need, so if you don’t have bands, we have them all, we sell them in kits of 3 and also individually. Here’s a link to all the resistance bands we have. If your version of Turbo Fire doesn’t have at least one band, check here to get what you need. The standard kit is ideal for women, and the super kit is great for men.

If you don’t have a mat or comfortable floor, you may also take a look at a yoga mat for the stretching routines and sculpting classes. Not required, but if comfort is important, check it out. We have a heavy duty plyo mat that might also double for more support on the impact exercises, but if you want to check out a local store for a regular mat, they will work too!

Red Alert!

It’s very important when doing Turbo Fire that you use CAUTION. Actually you should be doing this with any workout program. Know what your physical limits are. Slow down when necessary. Make sure you begin your workouts warmed up. Each workout has a short warmup, but if you require more, then do more! So on the side of caution, The Turbo Fire Fitness Guide recommends the following:

1. Warmup. When you feel flexible and have a light sweat, you’re ready! Take your time, only you know when you are properly warmed up.

2. Stay in Control. When you start to shake, slow down. Maintain form for injury free workouts.

3. Maintain Proper Form. The Turbo Fire Workouts have a NEW to CLASS option. Learn the proper form and maintain proper form through out the workouts.

4. Listen to Your Body. Be proactive, if something feels wrong, it probably is. Make sure you are okay to continue.

5. Cool down. After class take a few minutes to let your heart rate drop, while you stretch with the Stretch 10 Class. THis will help you stay injury free and speed up your recovery time from workouts. Never skip the stretch!

6. Heart Rate Monitor. I’m a firm believer in heart rate monitors. I like to know how much I’m burning, and I work in my heart rate zones for maximum results. This is optional, but my personal preference.

Last but not least, Make Goals and Keep It Real!

Make your goals realistic, especially when it comes to weight loss. Start with increments of 5 lbs. Over time, those 5 lb increments add up, and the smaller goals are easier to reach, and you feel great!

Next, never miss a class. Commit to a healthy lifestyle, never miss a workout, schedule them like you would anything else. You deserve a happy healthier you!

Our next Turbo Fire Review will be the nutrition guide, but a big part of your success, will be eating healthy food choices. In that guide, you will learn about healthy food choices, healthy substitutes, and how to determine your calorie deficit, which will help you lose weight. I highly recommend tracking your calories as well.

So that’s it! Another Turbo Fire Review is in the books, and although when I started this review, I wasn’t planning on one quite so long, I wanted to make sure I gave you a thorough review. I hope you found it to be helpful! If you haven’t purchased Turbo Fire yet, we’d appreciate your business, of course. And if you have already purchased the program, we hope that you will continue to follow along with our reviews as you go. Remember to stay in touch with us, email me with questions, and we’d love to hear your feedback, comments, suggestions, and even better… your success. Don’t forget to subscribe, and please forward this review (Share button below). See you in the next Turbo Fire Review!

Related posts:

1. Turbo Fire Reviews: Nutrition Guide & Meal Plan
2. Turbo Fire Reviews: HIIT 15
3. Turbo Fire Reviews: 5 Day Inferno Plan