….And It Doesn’t Have To Take 60 Minutes At The Gym

If you’re one of those people who typically puts off starting a workout program because you believe that it’s going to take up all of your spare time and you just don’t have enough of that time to give (join the club!!) – it’s time to DITCH the excuse!

Getting in shape, looking and feeling great doesn’t have to take hours on end.  In fact, if you can find just 10-30 minutes, three times a week, you can see very measurable improvements in your body shape, strength, and fitness level.

The trick is to design or select your workout program, accordingly.  Now, there are some key factors to consider, when working on a fat blasting workout, in that short time you have.

Use Compound Exercises

Lying Tricep Extension w/ Single Leg Extension on BOSU

If you don’t know what a compound exercise is, it’s an exercise that uses multi-joint movements that work several muscles or muscle groups at one time.  For example, doing overhead tricep extensions with leg raise, while lying on a BOSU.  This engages your core, works your glutes, quads, hamstrings and, of course, hamstrings.

So, when trying to create or select a workout program that’s short on time, the last thing you want to do is waste time on movements that work just one tiny muscle group.  Compound exercises will work more muscle fibers, allow you to lift more weight, and will boost your metabolism and burn calories far more effectively.

Keep The Pace Up

Don’t lolly-gab through your workouts, be sure that you keep up the pace of that workout program. This means moving from one workout to the next as quickly as possible, allowing for little recovery,  to bring ramp up cardiovascular training at the same time.  Double duty here, folks!

Those who sit around between sets are not only going to extend the total time duration of their workouts, but they will also lower the metabolic boosting effects.  Twenty to thirty seconds is all you should need at most before carrying on.

Lift Heavy Weight

Lastly, don’t wimp out on your strength training capabilities.  You are likely stronger than you think!  Lifting heavier weight will assure that you are producing a workout that will start to get results, by creating that challenge to your muscle strength.  Most women are scared of lifting heavy, thinking it’ll cause them to bulk up dramatically.

Stop thinking this way.  You’ll only bulk up on a very high calorie intake and testosterone.  Which, by the way, most women don’t carry enough testosterone to inhibit that “bulky” look.

Instead, heavier weight will add more muscle definition and tone – which is precisely what you’re after.

So, GO HEAVY OR GO HOME!!

So I have my favorites on some quick n’ dirty at home workout programs (click each hyperlink below for a video preview):

• Insanity: My favorite go-to for a short, intense and fabulous cardio session of High Intensity Interval Training (aka HIIT).  Workouts are 35 – 50 mins long.  Serious results.
• ChaLEAN Extreme: Recall the compound exercises we talked about above?  This SCREAMS compound (exercises).  Check it out.
• TurboFire: Same trainer from ChaLEAN Extreme, yet she delivers crazy fun energy through upbeat music and, again, some HIIT action.
• Les Mills PUMP: It’s all the craze in the clubs, the Fitness clubs, that is.  Now available for the convenience at your home, and yet another, goodie for that compound exercise stuff.
• 10-Minute Trainer: For the busiest of busy person.  The famed Tony Horton of the even more famed, P90X, this is the definition of quick n’ dirty.  Everyone has 10 minutes.

Not an at home workout type of person, don’t fret, but get your arse to the gym!  Something for every schedule and interest!

Check out this sample circuit workout that is going to take less than 30 minutes and will hit every muscle group in the body.  Added in are some cardio intervals between weight lifting sets to enhance your calorie burn even further and make sure you see cardiovascular improvements.

Aim to take 15-30 seconds after each exercise before moving to the next.  Rinse and repeat (do circuit two times).

Bench Press – 12 reps
Squats – 12 Reps
Plank – 1 minute hold
Burpees – 1 minute
Bent Over Row – 12 reps
Lunges – 15 reps per leg
Lying Leg Raise – 15 reps
Skipping – 1 minute
Shoulder Press – 12 reps
Deadlifts – 12 reps
Supermans – 12 reps
Jumping Jacks – 1 minute
Pull-Down or Pull-Up – 12 reps
Step-Ups – 15 reps
Bicycle – 15 reps
Mountain climbers – 1 minute

So next time you’re headed to the gym and need a fast and effective workout, keep this one in mind.

You may be the busiest person in the world with 2 jobs, 4 kids, a husband, friends, book club, blah blah…but don’t allow the noise to get in the way of utter importance  - YOUR HEALTH!

Your partner in health & fitness.

With the New Year well underway, many of you will have set some New Year’s resolutions that you’re trying to follow and keep.  The problem is, you know how these resolutions often end up.

You start off strong during the first couple of weeks in January, but by the time Valentine’s day rolls around, you hardly remember what that resolution was.

Ring a bell?  If so, you need to assess why this is happening and what you can do about it so that next time around, things are different.

Here are some things to consider.

Set Your Sights Long-Term

The very first problem that causes some people to abandon their resolutions prematurely is the fact that they haven’t considered the long-term.  They set their resolutions with the direct image of what they hope to attain in mind.

This is such a critical part in establishing your long term health goal.  Right now, I’m reading Chalene Johnson’s book, PUSH, which breaks down step-by-step, how to establish that LONG TERM goal, and further, how to specifically reach it, through smaller goals and steps. I’m LOVING this book, BTW!

Many firmly believe that if they get to start, they’ll see results in a few week’s time.  Then when those weeks pass and they realize that results aren’t coming as easily, they give up and throw in the towel. That’s YOU, isn’t it?  BUSTED!!!

You need to stay realistic in your resolutions.  Remember that you didn’t gain all your weight overnight and you aren’t going to lose it either.

Unless you set your resolution with a long-term frame in mind – at least 3-4 months in most cases, you’re already setting yourself up to fail.

When you start dreaming about this resolution to set, already start thinking about it taking effect in a few months. By visualizing it occurring at this point, you’ll be keeping things realistic.

Develop A Game Plan

Second, also make sure that you develop a good game plan.  Like Chalene guides you in her book to set that ultimate goal, you have to establish a strategy on how you can reach that goal, as it won’t happen over night.  Baby steps right?  Don’t set out on your resolution with no direction or you’ll be wandering around in the dark before not too long.

This is why my Beachbody Challenge groups have been so wildly successful!  Each member is given small measureable goals, with a game plan and strategy to reach their ultimate goal.  Develop a game plan and stick to it. Map out what you’ll be doing each week to help keep yourself focused on the end goal and accountable. .

If you don’t do this, then your resolution does just become an item on your to-do list because after those first few workouts you have planned are completed, you move on to other things.

What is a Resolution?

Finally, the last thing that you must do if you want this year to be the year that your resolutions finally stick is to identify what a resolution is.  Most people simply get caught up in the New Year’s element of the resolution. They feel empowered that just because it’s a New Year, change is more possible.

The truth of the matter is that unless you have some degree of inner motivation beyond the fact that it’s January 1^st, you aren’t going to be sticking with that resolution any better than you would stick to the idea that you’ll start your diet next Monday.

Remember, January 1^st is just another day of the year. It doesn’t have any special powers that make it easier to stick to your goal than any other day, so don’t let yourself get caught up in the hype. Instead, focus on getting caught up in techniques you can use to maintain your motivation.  And find a measure of accountability!

I hope you found these tips to setting yourself up for success for YOUR resolution.  It’s never too late, as just because January 1st has come and gone, doesn’t mean you can say “Ready, Set, GO!”   Set these properly with the right frame of mind and you will be making some positive changes in the year ahead.

Remember, be sure to CLICK HERE if you want to participate in my next Beachbody Challenge Group.

If you set a resolution for this year and have already ditched it, please share what is was and why it got left behind!  There is no judgement, just the hope for motivation and encouragement for you to pick it back up and succeed, once and for all.

Your partner in health & fitness.

As you likely know, I’ve become quite the obsessed CrossFit fan, thanks to CrossFit Interbay and a few friends that encouraged me to try it!  Well, as a result, I’ve been able to challenge myself beyond my wildest expectation and lift heavier, run faster and build up my endurance.

Now, it’s pretty safe to say that P90X was a huge catalyst in that as well, when I started 3 years ago.  But like anything, variety is the spice of life, which is why I think I enjoy P90X, now P90X2 and CrossFit so much!  Tons of variety in each.

So as I stare 2012 in the face and reflect on what I accomplished in 2011 and what I WISH to accomplish in 2012, much of it stems from my performance in the fitness realm of things.  No, I’m not saying I want to strut the stage in a bikini or anything, but really just see what I’m capable of as a working-stay-at-home-Mom in her mid-30′s, that wants to be in the best darn shape of her life!  Not too much to ask, right?   And trust me, folks, if I can find time to do this, YOU CAN TOO!!

As a result, I’ve started my own version of P90X2 & CrossFit as a hybrid.  It’s not a perfect schedule, but I do what I can, on the days that won’t over tax my muscles and allow for ample recovery.  I’m also teaching Turbo Kick once a week too, so double workouts will happen a few times a week.

Here’s a sneak peak into P90X2:

Be sure to visit my YouTube channel to see the first Phase of workouts in P90X2. Stay tuned as I get to Phase 2 of P90X2 & CrossFit.

I also have to share a short clip on how I feel that P90X & P90X2 have aided in my performance at CrossFit.  I don’t think I would’ve EVER attempted to even consider trying this, if it wasn’t from the belief in my abilities from my CrossFit Coaches!

CrossFit Box Jumps:

I invite you to continue to follow my journey as I muscle (literally) through P90X2 & CrossFit, with a healthy and strong body!

If you have a hybrid to share, please leave a comment below!  Would love to hear from you!

Your partner in health & fitness.

If you’ve been going to the gym or pushing play on a regular basis to get your cardio sessions in, you should give yourself a good pat on the back – you’re doing the first thing that’s required to see success: regular physical fitness activity.

But, what if I told you that you could see faster results in half the time?

That’s precisely what I am about to tell you.  The real secret to transforming your body and melting fat while adding curves in all the right places is NOT hours spent on those dull cardio machines.

Nope – it’s sessions spent in the free weight zone of your gym or some quality time with Tony Horton (P90X) or Chalene Johnson (ChaLEAN Extreme) in your living room.  And, don’t think you need to spend hours doing either!  Just 30 minutes, three times a week is all it takes to see some significant improvements in the way you look.

Far too many women still fear lifting weights because they think it’s going to make them look big and bulky.  Believe me, that’s not the case at all. As a woman, you simply do not have enough testosterone present to generate large amounts of muscle mass, nor are you eating enough calories on a daily basis to do so either.

Instead, weight lifting is going to provide you with the following benefits.

Increased Muscle Tone And Definition

Perhaps the best benefit of a regular weight training regime for women is what it will do to your appearance.  While you may get smaller doing your cardio training, you’re going to end up looking like an exact (slimmer) version of your current self.

What’s worse is that some women who also crash diet while doing hours of cardio in the gym will lose lean muscle mass rather than fat mass, so if anything, you’ll look flabbier as time goes on (enter the term “skinny fat”).

Weight training however helps to burn fat while you keep your muscle, so what you’re left with is a more defined body that’s firmer to the touch.

Enhanced Metabolic Rate

The second reason why women should be consistent with weight training is because it’s going to help to dramatically boost your metabolism.  When lifting weights you’re going to notice that weight loss is far more effortless as you’ll simply burn more calories 24 hours a day without having to make any further changes.

Your metabolic rate will be elevated for up to 48 hours after each weight training session and if you do manage to add a few pounds of lean muscle mass, that new muscle will also burn more calories every day at rest to sustain itself as well.

For long term weight control, nothing beats weight training.

Stronger Bones

Finally, the last clear benefit to lifting weights as a regular part of your workout is that it will help to build your bones stronger.  By lifting weights you’re going to place more stress on the bones that they’ll then rebuild themselves up from, getting stronger in the process.

This will in turn reduce your risk of suffering from stress fractures or other bone related problems.

So as you can see, weight lifting isn’t something that you can afford to pass up. Make sure that you get on a good program today so that you can reap all the benefits that this activity has to offer.  Need help?  Shoot me a message!  I’ll help you find the right solution that aligns with your weight loss & muscle tone goals.

Please share a comment below as to what your favorite weight training workout is!

After you make the decision that you’re going to start striving to achieve some health and fitness goals, the next step will be making some healthy lifestyle changes to accomplish these goals.

You’ll be attending the gym on a more regular basis, leaving less time for other activities, and making changes to your diet plan, possibly eliminating some of the junk foods that you keep at the house so there is less temptation lurking around every corner.

As you go about making these changes, it’s not abnormal at all to start to garner comments from others.  Many people are afraid of change and to them, all these changes may make them start to feel uneasy.

They view them as less time being spent with them and you not being as ‘fun’ any more – going out for restaurant dinners or staying out late to party when you have an early morning workout scheduled.

All of these occurrences can start to eat away at you and give you less resolve to keep pushing through with the changes that you’re making.

So does starting up on a path to living a healthy lifestyle, make you an outcast?

I have to admit, as this has been a nagging topic with me since I started my own fitness journey, 3.5 years ago, so I’m thrilled to see my peers blog about it as well.

Check out Chad Pink of ZillaFitness.com and his perspective on this subject.

With that, here are a few things to consider.

Explaining Your ‘Why’s

The very first thing that you should be doing if you are getting a lot of comments from others regarding the changes that you’re making is explain to them exactly why you are doing it.

Sometimes they don’t really realize how much of a positive influence your decisions are having on your life and can’t quite see your reasoning why.  When you sit down and discuss it, they’ll see how important these changes are to you and may be less inclined to give you a hard time because of it.

Assessing Who You Hang Out With

The second thing that you may want to consider is who you’re hanging out with in the first place.  If you are hanging around people who have no interest in living healthy, you’re going to be cast as an outsider far more often than if you’re hanging out with those who are.

The more often you can include those who are leading a healthy lifestyle in your life, the easier it’s going to be to stay on track. You can support each other as you go about your program and encourage each other every step of the way.

Evaluating Your Approach

Finally, the last thing that you need to be doing is evaluating your approach.  Are you perhaps being a little too strict with yourself?  While you definitely do need to make certain changes in your life if you are going to start up on a fitness program and diet, there are times when some people take things just a little too far.

Keep in mind that you should still be able to go out and have fun and dine in restaurants occasionally – you’ll just need to make smarter choices along the way.

So next time you’re starting to feel like you’re an outcast because of the healthier choices that you’re making, consider these factors.  While you may find that some people don’t accept the new you, if you surround yourself with the right kind of people who do really care for you and want the best for you, they should still treat you just the same as they always have.

Well it’s no real secret that my overwhelming passion for fitness evolved from a little 90-day program called P90X.  However, that’s not to say, that even after 3 years of absolutely loving the results that it gifted me, not to mention education on what I was doing horribly wrong at the gym….I always love to entertain and challenge other facets of fitness.

Now, there is SOOO much controversy out there about P90X-this and CrossFit-that, and each “cult”, as they tend to form, saying their regime is better than the other.

Admittedly, I may have had a hint of the P90X cult mentality, thinking it was the bee’s knees and nothing was better than it….but then I allowed myself to be open minded about CrossFit and the potential and opportunity behind it.  But don’t worry Tony Horton….I won’t stray far, just improve my strength so I can beat you in an arm wrestling contest!!

So, the intention of this blog is to simply give my PERSONAL REVIEW of CrossFit, based on my recent experience at CrossFit Interbay. Don’t worry, those of you reading this that have an opinion one way or another, I’ll invite you to comment below!

As you may know, I’m all about recommendations and referrals (thanks to Kate Kester for introducing P90X to me), I have heard so many of my trusted fellow fitness freaks rave about CrossFit.  Naturally…my interest was piqued. So I hoped on the internet and literally Googled: WHAT IS CROSSFIT?

Further piqued, I checked around at the Seattle area CrossFit gyms and saw that CrossFit Interbay was a stones throw away.  Perfect.  I wanted to check it out and if I could keep it to the neighborhood,#WINNING!!  I called up my sister-in-law, well ok, likely texted her, in fact, to see if she wanted to check it out with me.  She’s always down to try something new…that’s what I love about her!

I emailed Ron, the owner of my neighborhood CrossFit gym and asked if I could come in with my SIL to check out a class or two, to see what all the craze was about.  As luck would have it, I caught them on a weekend that all the gym Coaches were away on a CrossFit conference in Vegas…hmm…conference???  Yeah, ok guys!  Haha.  Hey, more power to them – work hard, play hard.  But Ron was great and immediately invited us to take a weekend “group class”, which was very different than the typical workouts that are typical throughout the week.

Whatever it was, we were there.  And it was fun.  They called it more of a “team workout”, so we worked in groups to challenge, motivate and encourage one another to get through the Workout Of the Day (aka WOD).

Since the class was split equally with Men & Women, we were, naturally, split up as “Men’s Team” and “Women’s Team”.  Go figure.  But it was great.  We started out doing a warm up of a group 400 Meter run, where we ran in tandem, and the last runner sprinted to the front of the line, then tranisition to a jog, until we make our way to the back of the line again, and repeated the sprint to the front.  A twist on a relay race, if you will.

After that, we went into the gym, stretched a bit and went over the general techniques to the WOD.  If you were to ask me what that was today…I can’t totally remember.  BUT, I know there were pull-ups, rowing, inch worms, push ups and maybe a clean or two, involved.

Overall, kicked my butt and I was pleased.

As Ron returned from his (ahem) ”conference”, he and his wife, Erin, of which they own the gym together, invited me back to experience a full week of the gym and the opportunity to work with them and learn the “fundamentals” of the format.

I won’t detail every single WOD I did when I took him up on the offer to check out the week (you can visit CrossFit Interbay’s website to check out the previous WOD’s – Ron is great about posting everyone’s results and photographic evidence, daily)….but it certainly tested my strength, endurance and stamina.  The adrenaline junkie that I am…I was intrigued.  I will brag for a second, thanks to one of the female trainers that is this petite little thing that you wouldn’t want to meet in a dark alley (she’s STRONG AS HELL), helped me learn what my 1RM (1 Rep Maximum) was with Dead Lifts.  If it wasn’t for her, I would’ve never thought or attempted to lift 205 lbs!!!  Of course no match to her 255 1RM, but I was rather impressed with myself.

After my week trial, I enjoyed the challenge and oddly, the fact that I was so sore that I could barely walk for days.  Clearly, I was ready and NEEDED the challenge, as I haven’t felt that sore since the day I started P90X or may even say Insanity gave me that too. Not to mention, I did like having a “Coach” to even guide me, hold me accountable, challenge me and bring my strength abilities to the surface.

I was convinced this was a facet I was interested in learning more about and seeing what I was made of.  So, I’m the biggest newbie to CrossFit, but as I said, I enjoy learning more about other fitness platforms and continuing to apply and educate myself.

Again, as I can only speak to my personal experience, I can certainly see how and why there is so much negativity from the “industry professionals” about CrossFit and how some can be suseptable to injury.

BUT, and that’s a big BUT, I also believe that if you have the opportunity to work with a well educated trainer, that will properly guide you through the techniques and fundamentals of the “sport” to avoid injury, then, this could be a very effective workout for many.  Yes, even us P90X’ers!

My parting message to those that are reading this review (and thank you for reading my banter, by the way), fitness is a “sport” and one that you need to find that works for you and motivates YOU.  It’s not about the latest craze or trend, but finding that core solution to reach YOUR goals.  Do your homework and research from reputable sources, which workout is best for you, if either of them.  I enjoyed reading Mark Sisson’s recent article on P90X and CrossFit. **Note, I don’t get into the nutrition aspect of the two, as each camps have their own opinions, as do I (hint: CLEAN EATING).

For me, this is allowing me to expand on my goals, as my personal motto is: ALWAYS BE A WORK IN PROGRESS. I challenge even the elite athlete reading this (whether a 12x P90X grad or a born and bred CrossFitter), to have that mind frame as well.  Oh, and also to be open to all aspects of fitness and don’t HATE on the other dilienations of fitness.  We are all in it for the same purpose and should support and applaud one another for being active and contributing to ending the trend of obesity!

Am I right, or am I right?

Ok, if you are reading this and wondering what all this talk is about P90X is, be sure to check out a previous article to learn more about it, as I will always been it’s #1 fan, due to how it transformed my entire Mommy-physique!

If you’ve tried both, I’d love to have you share YOUR experience with either workout and what you like best/least about either.

Your partner in health & fitness.

Summer is over, Holidays are just around the corner, and there is no better time than now to commit to yourself for the next 30 days and get in on some great incentives to boot!

So grab a friend, or 2 or 3, and let’s get movin! WE’RE KICKING THINGS OFF ON OCTOBER 1ST. All orders need to be placed by SEPTEMBER 21st, 2011

Ok, so what’s the deal?! Kate Kester and I are firm believers there is power in numbers. Here you’ll get daily encouragement, accountability, support to reach your goals, and to sweeten the pot, a chance to win $500 a day just for doing your workout! And when you refer a friend to join you in the challenge –  $150!! “2 Covers You” **

If we are going to hold you to YOUR fitness goals, we need to know your using the right workouts and nutrition at home. Pick your program, dial in your nutrition, stay connected with us, and succeed with your goals!

Option 1 – Challenge Pack: You’re ready to commit for a serious transformation

For $250, you receive:

• Your choice of a premium workout program – P90X, Insanity or Turbo Fire
• Shakeology on Home Direct
• 3 months PAID membership to the Team Beachbody Club (access your own customized meal plan, recipes and online celeb trainer chats)
• Free shipping
• Combined package of savings of over $30
• FREE One on One COACHING

Option 2 – Shakeology: You’ve got your exercise program down, but need help with your nutrition

For $119.95, you receive:

• Shakeology Home Direct
• Your choice of Greenberry or Chocolate (or both)
• Two Free Shakeology Workout DVD’s
• Free Shipping
• A free Shaker cup, with your 2^nd order.
• Free One on One Coaching & guidance on proper nutrition

*****All orders need to be placed by SEPTEMBER 21st, 2011, to assure receipt of package before our OCTOBER 1^ST start date. So contact me and let me know you’re in!

**2 Covers You – If you refer 2 friends who join the challenge with Option 1 within 30 days, you’ll earn a FREE Beachbody Coach/discount account and receive $75 per Challenge pack purchased by your friends! (hint – this covers a months worth of your Shakeology and then some!) **Already have a workout & Shakeology? Still refer your friends, as we’ll be rewarding CASH prizes to those that invite friends and they join with a package above.

So I posted on Facebook today that I started the TurboFire® 5-Day Inferno Plan and as a result, got a TON of questions as to “what is the 5-Day Inferno Plan”?  Basically…tell ME MORE TARYN!!!  Hahaha.

In a nutshell, the 5-Day Inferno Plan came with the awesome TurboFire® workout and is designed to cleanse your body and change your daily eating habits, so you can take on TurboFire® or any new program, for that matter, with more energy and sustainability.  

It’s a fast track 5-day weight loss plans that properly prepares you for eating habits that you’ll inhibit, as you continue on your program and weight loss journey.  Now, note it says 5-DAY Inferno Plan.

Again, this 5-day weight loss plan in only intended to kick start your metabolism, as you’ll begin to become that lean, mean, fat-burning machine, thus need to later incorporate more complex carbohydrates and nutrient-rich foods to sustain energy and endurance, as you carry on about your day.

How many calories am I consuming in this 5-Day Inferno Plan?

Well for my current body composition and goals, I’m staying between 1,100 – 1,200 calories.  Clearly, this is NOT a calorie range that will take me to my ultimate goal, as after a 5-day period, my body will begin to crave more nutrients and calories, thus go into starvation mode.  With this limitation of calories, it MUST be short-term, thus it being a 5-day Inferno Plan.  Right?  Doi!

Now I bet you are wondering what a day’s worth of meals look like, right?  Ok, just because I like you, and because you actually read what I write here, I’ll share:

Breakfast:

Turkey Bacon Breakfast Sandwich

Snack #1:

Apple with 7 raw walnuts (actual plan calls for 1/2 banana, but I love my apples!)

Lunch:

Tuna Salad with cherry tomatoes, celery, scallions and 2 tbsp of Fat Free Ranch (I don’t eat Fat Free/Non-Fat foods, so opted for Yogurt Ranch dressing – only 1.5 tbsp.)

Snack #2:

Shakeology with 1/2 tbsp of Almond Butter

Dinner:

Chicken Breast with a Dijon Mustard/Honey/Parsley dressing (so delish)

Spinach w/ Parmesan (actual plan called for broccoli, but I wanted to use the fresh vegetables I had – oh, and added sliced red onion and garlic.

Day 1 Nutrient Content:

Calories: 1,183

Total Fat: 41 g

Protein: 107 g

Carbs: 101 g

Fiber: 16.5 g

That was my first day of a meal.  I didn’t cheat and have bites of my kids food here and there…I stuck to the plan.  Oh, and LOTS OF WATER!  The most important thing about doing a program like this, that limits your calorie intake, you must stay hydrated.

Day 1 Review:

I felt I had ample energy, I completed my AM workout (ChaLEAN Extreme’s Push 1) and didn’t feel ‘”deprived” with food or calories.  But, again, knowing it’s just a 5-day weight loss plan, I will be adding more calories after Friday.

There you have it!  If you want more detail on TurboFire® and the 5-Day Inferno Plan, send me an email or post a comment below.  Happy to share my experience and give you suggestions, as to if this is right for YOU!

And hey, if you’ve done this before, please share your experience (comment box below) with the rest of the world!

Your partner in health & fitness.

There are several different opinions and concepts regarding whether to stretch or not to stretch while exercising. Quite honestly, I think most view it as more of a “chore” then enjoyment or a necessity with their exercise routine.  *Raising hand, anyone???

It is a fact that stretching does help improve your flexibility and range of motion, but this can beneficial or a detriment, depending on what your goal is with  your exercise routine.

For example, if you were to wake up first thing in the morning and bend down to touch your toes, you’d likely make it half way, then start hearing all the cracking and moans coming from your tight body, correct?  That’s because your muscles are “cold” and need to be warmed up, before they are stretched out.  So, much like any exercise activity, if it’s just your goal to take a day of stretching or Yoga, you must warm up the muscles beforehand.

What do I mean by “warming up” prior to stretching?  A light walk in place or jog, jump rope or jumping jacks.  This only has to last for 2-3 minutes, then you can ease into a stretching routine.  I do always recommend, a light warm up, followed by a short stretching period, before enduring any physical exercise activity.

Another important thing to keep in mind is that warming up DOES NOT EQUAL to stretching before exercise. Warming up helps preparing your muscles and joints for the exercise, and it does help to minimize risk of injury during exercise. Stretching can help you elongate your muscles and flexibility, but when done before exercise it should be a lighter stretching compared to the one you do at the end of your exercise routine. Stretching after your regular routine is very important to help you prevent soreness after exercise. It will help relax your muscles and, of course, yourself.

There are some studies that show that people who do not regularly stretch before (and after) exercise are subject to injury, than those who do stretch on a regular basis. Interesting enough, people who normally stretch and stop doing so before exercise show the same predisposition to get injured during their exercise routine.

My advice for you is: if you currently stretch before and after exercise, continue doing so. If you don’t stretch, you may start doing so but very lightly, and slowly, with time, increase the stretching periods for each muscle.

Remember that before exercise you should stretch, but not before you do a light warm up.  As you commence your exercise activity, you can do a regular stretching routine to bring your heart rate down and work on lengthening and increasing your flexibility. The important thing to keep in mind is that this will help you and your muscles relax after exercise, and it must not be painful at all. If you start feeling pain while stretching, then shorten your stretching periods and/or range of motion. Normally it should be less than 60 seconds per muscle, just until you feel that ‘pull’, but it must not feel painful.

Your partner in fitness & health.

A few days ago, I wrote a post on “What is P90X?”.  I mean, who hasn’t heard for P90X??  With the $150M + in advertising Beachbody shells out per year, you’d have to be living in a cave not to know the program.  But, I had to appease my audience and be sensitive.

I get asked this question by young women, seasoned women (I don’t dare say “old”), new and old Mom’s. ALL-THE-TIME. Immediate answer, YES!  Doesn’t it look like it can work for women?? And I’m no preview fitness model, personal trainer, etc..  Just a newer Mom that needed a new workout program to change my life.

It’s amazing how more and more women are starting their physical transformation with P90X®. Why? Because it works. If you’ve ever watched QVC and seen the airings of P90X®, about 80% of the callers, are women in their 40’s and 50’s, that are starting the program and GETTING RESULTS.

And you know what, ladies, you don’t have to fear building bulk. Majority of us females, don’t carry enough testosterone that inhibits the bulk in muscle growth. This type of dynamic workout, will build LEAN, sexy muscles, without the bulk. Find out why weight training is important for women.

How stellar is that??

Ok, so what is P90X®? It’s a 90-day, fail proof system, that gives you all the proper tools to be successful in both the nutritional category (Nutrition guide with phased eating plan) and fitness (breakdown of each exercise and options for modification.

I embarked on my own journey with P90X® after my 2^nd baby was born, as I was tired of being the “frumpy, fat” Mom. As a former gym rat, I needed a plan. A plan that worked with my limited time and failure to get back to the gym with, now, 2 kids, on hand. A plan that was spelled out for me, told me what to eat, what exercises to do and how to do them. BINGO. Enter P90X®.  It came full circle with my missing link in nutrition and exercise.

What you get with the entire P90X® Extreme Home Fitness system? See my prior post on it’s contents.

After reading through entire box of contents (Nutrition Guide, Fitness Guide, “How to Bring-It” DVD and 12 DVD set), I was nervous and excited about what was on the horizon.

Push ups??  Pull ups??  Oh HECK NO!  I sucked at push-ups and never could do a pull up if my life depended on it. How was I going to keep up?

Well a few things to consider, it’s a 90 day program, so I had 90-days to work on improvement and see progress. If I stuck with the nutrition and fitness guidelines, I was pretty much guaranteed progress. Also, Tony Horton prepared me to know, it’s not just a 90-day system and you are done. It’s a lifestyle switch and a lifetime of better health, ahead, if I so choose.

Yes, I CHOOSE!

So what can you expect?

- To get in the best shape of your life!

- To develop skills, coordination and flexibility to enhance every aspect of you physical abilities.

- To increase your knowledge and educate you on smart and CLEAN eating through healthy diet choices.

- Oh, and to SWEAT a lot!  Think DNA removal, fat shredding and major lean-age in your future.

If you squirmed at the last one ladies….buck up!  Sweating is good for you!  That, and you can just shower off.

And ladies – you can modify ALL the moves! Yup, you don’t have to get through a military boot camp to qualify for the program, despite what some say, but with the beginning fit test, it acts as a STARTING POINT for you. Not a scare tactic.

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Be sure to join my Newsletter List (>>>>>>RIGHT SIDE BAR >>>>>>) to get access tips and advice on how you can be successful with a program like P90x, not to mention advice on nutrition, life and balance.

The workouts.  

Fit Test:

A starting point to gauge your level of fitness out of the gates. An opportunity to evaluate HOW you need to start, which version of the program to start with (Classic*, Lean or Doubles) and quite frankly, a reality check.

So I kicked things off with the Classic Version with my husband and there was no looking back. I started and low and behold, I started to see it.

Here’s a summary on each of the workouts, from a women’s perspective:

Chest & Back:

Push-ups, although on my knees at first, were getting deeper and stronger. I didn’t have a pull up bar, so modified by using resistance bands. Someone in the video is ALWAYS modifying each move. Mom’s, picking up your babies after this day…geesh! Come week 3, your baby never felt more like a feather! LOL.

Plyometrics:

Dubbed “The Mother of All Cardio Workouts”. How fitting! Starting out, I was exhausted from the warm up. But pushed through and did my best, and forgot the rest. This phrase will be seared into your brain as you do the program.

Shoulders & Arms:

I felt rather successful with this workout, as I could mange most of the moves, even if it was with light weight. I learned, through the material, to PERFECT each move with GREAT FORM, rather than banging out 16 sloppy reps.

Yoga X:

I HATED this day. Hated it. Dreaded waking up on Thursday’s to do it. Why? Because I’ve never survived a Yoga session a day in my life, let alone, enjoyed it. But, I kept at it, as I’m stubborn and wanted to truly see what this program could do for me. I won’t lie ladies, even for those yoga enthusiasts that live and breathe yoga, I’ve been told it was even hard for them. But I came to enjoy it and the results I felt as it lengthened, stretched and worked out all the kinks…even though it was tough as sh*t. Check out this video from Tony Horton on his message on the importance of Yoga.

Legs & Back:

I love working my legs, so I really enjoyed the legs portion. Pull-ups, not so much, as I wasn’t good at them…yet! All in due time. Different variations of lunges, deep squats, calve raises, wall-squats, balance moves (core work!!) and isometrics. Good stuff.

Kenpo X:

A great workout to pretend you are kicking the snot out of someone. Often times I took it out on Tony Horton, as I was so miserably sore from the week’s workout. And oddly enough, I found I CRAVED that feeling of soreness. It’s a cardio based kick boxing that brings together your mind & body through focus and precision during each punch or kick series.

Ab Ripper X:

This is a series of core moves that is tacked on to the weight training workouts, in the Classic Version. So basically after Chest/Back, Shoulders/Arms, and Legs/Back, came Ab Ripper X. A variety of 367+ dynamic core exercises that had my holding my stomach in and avoiding any jokes, for days. Ahhh, again, good stuff!

This series of 6 workouts repeats for 3 weeks, then comes the Recovery Week. Oh, how I was looking forward to this. Until I embarked on my first Recovery Week.

What is the purpose of Recovery Week?

It’s intended to give your muscles a break from all their hard work in the week’s prior of challenging them, pushing them to fatigue and ultimate soreness. While still working hard during this Recovery Week, your body gets a break from the heavy resistance and allow those little “micro-tears” to heal, so you can push harder as you enter the next phased training block.  Also maybe even a test to see if we, women, could still life our arms to wash our hair! Ha.

It’s 6 days of that alternates in some newer workouts and cardio from the weeks prior:

Yoga X: See above

Core Synergistics*:

Still cardio based, but uses a lot of your core stabilizers to carry you through each motion. Good news, NO Ab Ripper! Bad news, still working on core stretch. Ok, I think that’s actually still good news.

*My personal favorite.

Kenpo X: See above

X Stretch:

A great series of stretching exercises that come as a MUCH needed break in addition to minimize any potential for injury as you go about the program.  Although you may be craving the sweat and heart pounding workouts, TRUST ME, this is well worth it and your body will crave it.  DON’T YOU DARE SKIP IT.

The second and third Phase of the 90-day Classic program, bring in other strength training exercises on the notion to continue to stimulate your muscles via Tony’s trademark – Muscle Confusion.

What’s muscle confusion?

There is no opportunity to hit a plateau here…thus the welcomed appeal to muscle confusion.  The combination of the strength workouts, cardio and flexibility, constantly challenge your muscles to be activated and continue to develop.  By switching routines through the various “training blocks” (30 day phases) your body never has the chance to adapt to any one routine.  Thus, why results happen so quickly.

Want to see what each 30 days can do?

Day 1                           Day 30                          Day 60                            Day 90

Believe it ladies and gents!!  It can happen!  You just have to WANT and be willing to work for it.

Remember, we didn’t put this weight on all over night, it may have taken months or years.  So don’t expect overnight results.  But, you certainly can expect results in the initial 30 days, if you follow the plan!

And men or women, I’d be happy to be YOUR Coach and help you succeed with this program or ANY program for that matter.  Let’s find a workout program that works for YOUR goals.  Is it P90X?

Your partner in health & fitness.