OK, so I am ready to commit for 90 days through the holidays to improve my fitness and health. I know from past experience in all areas of life that if you want to achieve anything, you have to have goals. Not only do you need to have goals, but if you don't write them down, you will never achieve them. So here is my 90- day plan starting today.
Starting weight - 206 pounds (weighed in on 16 Oct 11)
90-Day Goals
Complete each workout as scheduled for 90 days
Log my food intake for 90 days in myfitnesspal.com
Lose 15 pounds in 90 days - finishing goal weight 191 pounds
Sleep 7 hours per night
Decrease body fat percentage from (TBD) to (TBD)
Maintain lean body mass
Weekly Goals
Complete 6 scheduled workouts (one per day and optional X-stretch on rest day)
Log my food intake in myfitnesspal.com for 7 days
Log each workout in the Team Beacyhbody WOWY Super Gym for a chance at daily prizes
Provide a weekly blog post on my progress, each Sunday after my weekly weigh-in
Lose 1.5 pounds
Weigh-in Sunday morning
Make adjustments to nutrition as needed weekly
Daily Goals
Complete 1 scheduled workout
Log my workout in WOWY
Log my nutrition in myfitnesspal.com
Sleep 7 hours
Help wife clean house daily
Note: I will be doing the Lean version of P90X this round, focusing on improving my core strength and losing excess body fat.
So, what do you think about my plan. I would love to hear any suggestions you may have!
To your health and fitness,
jw
Showing posts with label Tony Horton. Show all posts
Showing posts with label Tony Horton. Show all posts
Monday, October 17, 2011
Keep fighting the good fight!
Howdy everyone!
Today is another day 1 of my fitness journey. Over the past several months, I have been doing the Power 90 boot camp about 4 or 5 days a week. I have gotten through a little health issue where the treatment really beat my body down and it took about 5 weeks to recover from it.
My energy levels were next to zero and I was in a good amount of pain and pretty sick through it all. Even the 30 minute workouts in P90 were extremely difficult but now I feel much better and am ready to get back into my routine of working out 6 days a week using P90X as my primary workout program. I will also be drinking Chocolate Shakeology since it is so healthy and taste great. I know it is the best nutrition I can get into my body so I am thankful for it.
Yesterday, I weighed in at 206 pounds even. At my lowest level, I was at 193 pounds so I have gained 13 pounds during the treatment and on the medication my doctor prescribed. I can feel the difference in my low energy levels not being able to work out consistently. I also know how I will feel once I get back into the routine of exercising 6 days a week and eating better.
As with any new workout program, it will take me at least 3 weeks to adjust to the program. It is well known that habits are formed in 21 days. That includes bad habits as well as good ones. So, I know I will have to be really focused on pushing play every day for the first 3 weeks to get into the routine and re-establish that good habit of working out. Since I drink Shakeology every day, that is already a solid healthy habit for me and will help ensure I am getting healthy nutrition into my body. Plus, it keeps my chocolate cravings in check since I am a chocoholic. :)
I set my schedule up in the Team Beachbody WOWY Super Gym and will be doing the "lean" version of the P90X program this round. My goal is to lose body fat and try to retain as much lean muscle as possible. Today, 17 Oct 11 is my Day 1 scheduled workout. The 90-day program will take me to 14 Jan 2012. Now, I don't have to worry about making a New Year's resulution to lose weight and get back in shape like so many do every year in January only to fall back into old routines and not see their goals reached. By 1 January, I will be 3/4 of the way through my round and will be in a lot better shape than I am today so I won't need to set a new resolution.
I am excited about getting started, dreading how sore I will be this week, LOL, but looking forward to improving my overall health, fitness and quality of life! I know for a fact that you can change your life for the better, all you have to do is decide you want it, commit to some sort of daily exercise program, and if you follow through with it, you will succed in reaching your goals. I will be blogging my weekly progress on Sundays so feel free to follow this blog to see how I do.
One thing I can promise, I won't be perfect, but I will improve as I move forward! To your continued health and fitness!
Today is another day 1 of my fitness journey. Over the past several months, I have been doing the Power 90 boot camp about 4 or 5 days a week. I have gotten through a little health issue where the treatment really beat my body down and it took about 5 weeks to recover from it.
My energy levels were next to zero and I was in a good amount of pain and pretty sick through it all. Even the 30 minute workouts in P90 were extremely difficult but now I feel much better and am ready to get back into my routine of working out 6 days a week using P90X as my primary workout program. I will also be drinking Chocolate Shakeology since it is so healthy and taste great. I know it is the best nutrition I can get into my body so I am thankful for it.
Yesterday, I weighed in at 206 pounds even. At my lowest level, I was at 193 pounds so I have gained 13 pounds during the treatment and on the medication my doctor prescribed. I can feel the difference in my low energy levels not being able to work out consistently. I also know how I will feel once I get back into the routine of exercising 6 days a week and eating better.
As with any new workout program, it will take me at least 3 weeks to adjust to the program. It is well known that habits are formed in 21 days. That includes bad habits as well as good ones. So, I know I will have to be really focused on pushing play every day for the first 3 weeks to get into the routine and re-establish that good habit of working out. Since I drink Shakeology every day, that is already a solid healthy habit for me and will help ensure I am getting healthy nutrition into my body. Plus, it keeps my chocolate cravings in check since I am a chocoholic. :)
I set my schedule up in the Team Beachbody WOWY Super Gym and will be doing the "lean" version of the P90X program this round. My goal is to lose body fat and try to retain as much lean muscle as possible. Today, 17 Oct 11 is my Day 1 scheduled workout. The 90-day program will take me to 14 Jan 2012. Now, I don't have to worry about making a New Year's resulution to lose weight and get back in shape like so many do every year in January only to fall back into old routines and not see their goals reached. By 1 January, I will be 3/4 of the way through my round and will be in a lot better shape than I am today so I won't need to set a new resolution.
I am excited about getting started, dreading how sore I will be this week, LOL, but looking forward to improving my overall health, fitness and quality of life! I know for a fact that you can change your life for the better, all you have to do is decide you want it, commit to some sort of daily exercise program, and if you follow through with it, you will succed in reaching your goals. I will be blogging my weekly progress on Sundays so feel free to follow this blog to see how I do.
One thing I can promise, I won't be perfect, but I will improve as I move forward! To your continued health and fitness!
Friday, August 5, 2011
My 12 Week Workout and Nutrition Plan
Hi everyone! Hope you are doing your part to help reverse and end the trend of obesity in the US! This past Monday I started a new 12-week program for my personal health and fitness and have made several changes to reduce my body fat and improve my overall health.
First, I have to admit that I slacked off my program for about 10 weeks starting with our dive vacation to the Bahamas in late May. That is where my plan and routine went awry. Just to show you a good example of how easy it is to get off your program, no matter how long you have been exercising and eating better, I want to use myself as an example of what NOT to do.
We had our vacation all set up and I took my workouts with me to stay on track. However, once we got to the resort, I quickly fell off my program. Here is why. Since I was scheduling 2 or 3 dives per day, I rationalized that I really didn’t need to do my workouts because I would be burning an average of 900-1100 calories per dive. Therefore, I would be burning about 2000-3000 extra calories per day diving so why workout? Sounds pretty good, huh? Then, since I was burning all those calories, I decided I could eat more, and add a little junk to keep my energy levels up so I could power through those dives, including diving with Sharks (I have pics on my Facebook page if you want to see them.) So this is how my week went. Throw in a few beers and drinks every day and I was completely off program.
OK, it’s just a week, right? I have been good for over a year and been sticking with my plan and getting good results and still had a few weeks before the Beachbody Summit to slim down and be at my peak when I showed up at the conference. Life has a way of changing your circumstances without warning. Once I got back from vacation, I found myself in the middle of a family emergency that resulted in a lot of travel to hospitals, lack of sleep, eating fast food, and got getting any exercise for almost 4 weeks going to the Summit. The result of those bad choices was a weight gain from 195 before leaving for vacation up to 207.4 pounds in about 8 weeks! Yikes. It was just a bunch of circumstances, and my own rationalization that ended up packing on the pounds in just a short period of time. I managed to wipe out about 10 months of effort in just a matter of weeks by not sticking to my exercise routine and nutrition plan. It is just that simple.
To make matters worse, my energy levels went down, I started feeling sluggish again, my stress levels are up, I looked terrible at Summit with all my Beachbody friends and I am just disappointed in myself for my lack of discipline. And, I only have myself to blame. I am not going to beat myself up too much over it because in the end, I know what I need to do to get myself back on track and I already have all the tools I need to get out of the mess I have gotten myself into.
I have a number of Beachbody workout programs I have successfully used to get in shape and live a better lifestyle. I’m not a Gym Rat so the at home workout programs fit my lifestyle better. I guess they are not for everyone, but millions of people around the country and world are literally changing their lives with Beachbody workout programs. My personal preference are Tony Horton’s workouts. I have several of his workouts, but I also have Insanity, Turbo Fire, Slim in 6, Turbo Jam, Hip Hop Abs and other programs I can use in the privacy of my home. With my busy schedule, they are a great way to keep myself in shape and improve my lifestyle.
I don’t have to fight traffic home, grab my gym bag and go back out into traffic to get to the gym and then fight other people to use the machines and all that is included in that environment. I get home, change my clothes, go into my spare bedroom, put in my workout disc and press play. Then it is a matter of me “doing my best and forgetting the rest” as Tony Horton would say. I just do the best I can on any given day. I may not feel like doing the workout, but I find that once I push play, I get pumped up and start kicking it into high gear and pushing myself. I don’t spend any time waiting for some machine to open up or hanging out BSing. I just follow the workout on the TV and move through it at a good pace and level of intensity. Before I know it, I am soaked with sweat and have blown through a hour workout and can get in the shower, and enjoy the rest of my evening.
Doing workouts from home don’t require any more discipline than schlepping to a gym every day. It is just more convenient to most people. I also like the idea of the Team Beachbody community where thousands of people are logging on and helping each other stay motivated and accountable. I have made friends with people all over the country who are trying to get and stay health and fit using Beachbody workouts. Celebrities, professional sports figures, and even Michelle Obama and her staff use Beachbody programs to get, and stay fit. How cool is that?
So this round I am doing a hybrid program to get myself back on track over the next 12 weeks. I will be doing the Power 90 boot camp for the first 4 weeks for phase 1, then I will do 4 weeks of the P90 Master Series videos for phase 2 and finally I will finish this round with P90X Phase 3 of the Classic version. This should have me right back on track with my functional strength, fat loss, and stamina improvement. This is where I need to be to feel better and know I am on the right path.
My goal is to lose 15 pounds this round and I know from past experience this is easily doable. I also want to reduce my body fat percentage to 12-15 percent. This is more challenging than the weight and diet becomes a important factor to achieving the fat loss.
I am going to use Michi’s Ladder and a balanced approach to lose the weight and fat over time. My macro-nutrients will be 50% Protein, 30% Carbs and 20% fat. This ratio seems to work best for me personally. The standard guideline is 30% protein, 40% carbs, and 30% fats if you are interested. This should be where you start and then tweak your ratios to find what works best for you. Remember, everyone is different but the above ratio covers about 80% of the people to get results. Next, I will try to adjust my calories up or down to find the zone that will help me keep my energy up and reduce body fat. Ironically, sometimes you have to eat more to lose weight. My starting calorie target is 2600 calories per day. I will only make minor changes in my intake about every 2 weeks or so.
Finally, my nutrition is centered on Shakeology. Why? Because in all my research, Shakeology is hands down the most nutritious meal replacement you can get. I have been drinking a glass of Shakeology every day for nearly a year now and I know how it makes me feel. Plus, there is nowhere in the world that you can get more than 70 super food ingredients in a single serving. At only 140 calories, it is literally “The Healthiest Meal of the Day”. You can click HERE to read all about Shakeology. I am completely satisfied with the Chocolate. It satisfies my chocolate cravings, gives me an instant energy boost that lasts all morning and it has helped me stay regular and keep my body cleansed of the junk I put into it from time to time (no one is perfect.)
I will be posting my accountability pictures this weekend so you can see what I look like now and I will do 30-day updates so you can see what kind of results I get this round.
Thanks for stopping by! I hope you will follow me and watch my progress over the next 11.5 weeks. Feel free to comment on any of my posts. If you want to contact me for help on your personal health and fitness journey, please email me at jimwyatt556@gmail.com and I will be happy to help you any way I can.
To your health and fitness,
jw
First, I have to admit that I slacked off my program for about 10 weeks starting with our dive vacation to the Bahamas in late May. That is where my plan and routine went awry. Just to show you a good example of how easy it is to get off your program, no matter how long you have been exercising and eating better, I want to use myself as an example of what NOT to do.
We had our vacation all set up and I took my workouts with me to stay on track. However, once we got to the resort, I quickly fell off my program. Here is why. Since I was scheduling 2 or 3 dives per day, I rationalized that I really didn’t need to do my workouts because I would be burning an average of 900-1100 calories per dive. Therefore, I would be burning about 2000-3000 extra calories per day diving so why workout? Sounds pretty good, huh? Then, since I was burning all those calories, I decided I could eat more, and add a little junk to keep my energy levels up so I could power through those dives, including diving with Sharks (I have pics on my Facebook page if you want to see them.) So this is how my week went. Throw in a few beers and drinks every day and I was completely off program.
OK, it’s just a week, right? I have been good for over a year and been sticking with my plan and getting good results and still had a few weeks before the Beachbody Summit to slim down and be at my peak when I showed up at the conference. Life has a way of changing your circumstances without warning. Once I got back from vacation, I found myself in the middle of a family emergency that resulted in a lot of travel to hospitals, lack of sleep, eating fast food, and got getting any exercise for almost 4 weeks going to the Summit. The result of those bad choices was a weight gain from 195 before leaving for vacation up to 207.4 pounds in about 8 weeks! Yikes. It was just a bunch of circumstances, and my own rationalization that ended up packing on the pounds in just a short period of time. I managed to wipe out about 10 months of effort in just a matter of weeks by not sticking to my exercise routine and nutrition plan. It is just that simple.
To make matters worse, my energy levels went down, I started feeling sluggish again, my stress levels are up, I looked terrible at Summit with all my Beachbody friends and I am just disappointed in myself for my lack of discipline. And, I only have myself to blame. I am not going to beat myself up too much over it because in the end, I know what I need to do to get myself back on track and I already have all the tools I need to get out of the mess I have gotten myself into.
I have a number of Beachbody workout programs I have successfully used to get in shape and live a better lifestyle. I’m not a Gym Rat so the at home workout programs fit my lifestyle better. I guess they are not for everyone, but millions of people around the country and world are literally changing their lives with Beachbody workout programs. My personal preference are Tony Horton’s workouts. I have several of his workouts, but I also have Insanity, Turbo Fire, Slim in 6, Turbo Jam, Hip Hop Abs and other programs I can use in the privacy of my home. With my busy schedule, they are a great way to keep myself in shape and improve my lifestyle.
I don’t have to fight traffic home, grab my gym bag and go back out into traffic to get to the gym and then fight other people to use the machines and all that is included in that environment. I get home, change my clothes, go into my spare bedroom, put in my workout disc and press play. Then it is a matter of me “doing my best and forgetting the rest” as Tony Horton would say. I just do the best I can on any given day. I may not feel like doing the workout, but I find that once I push play, I get pumped up and start kicking it into high gear and pushing myself. I don’t spend any time waiting for some machine to open up or hanging out BSing. I just follow the workout on the TV and move through it at a good pace and level of intensity. Before I know it, I am soaked with sweat and have blown through a hour workout and can get in the shower, and enjoy the rest of my evening.
Doing workouts from home don’t require any more discipline than schlepping to a gym every day. It is just more convenient to most people. I also like the idea of the Team Beachbody community where thousands of people are logging on and helping each other stay motivated and accountable. I have made friends with people all over the country who are trying to get and stay health and fit using Beachbody workouts. Celebrities, professional sports figures, and even Michelle Obama and her staff use Beachbody programs to get, and stay fit. How cool is that?
So this round I am doing a hybrid program to get myself back on track over the next 12 weeks. I will be doing the Power 90 boot camp for the first 4 weeks for phase 1, then I will do 4 weeks of the P90 Master Series videos for phase 2 and finally I will finish this round with P90X Phase 3 of the Classic version. This should have me right back on track with my functional strength, fat loss, and stamina improvement. This is where I need to be to feel better and know I am on the right path.
My goal is to lose 15 pounds this round and I know from past experience this is easily doable. I also want to reduce my body fat percentage to 12-15 percent. This is more challenging than the weight and diet becomes a important factor to achieving the fat loss.
I am going to use Michi’s Ladder and a balanced approach to lose the weight and fat over time. My macro-nutrients will be 50% Protein, 30% Carbs and 20% fat. This ratio seems to work best for me personally. The standard guideline is 30% protein, 40% carbs, and 30% fats if you are interested. This should be where you start and then tweak your ratios to find what works best for you. Remember, everyone is different but the above ratio covers about 80% of the people to get results. Next, I will try to adjust my calories up or down to find the zone that will help me keep my energy up and reduce body fat. Ironically, sometimes you have to eat more to lose weight. My starting calorie target is 2600 calories per day. I will only make minor changes in my intake about every 2 weeks or so.
Finally, my nutrition is centered on Shakeology. Why? Because in all my research, Shakeology is hands down the most nutritious meal replacement you can get. I have been drinking a glass of Shakeology every day for nearly a year now and I know how it makes me feel. Plus, there is nowhere in the world that you can get more than 70 super food ingredients in a single serving. At only 140 calories, it is literally “The Healthiest Meal of the Day”. You can click HERE to read all about Shakeology. I am completely satisfied with the Chocolate. It satisfies my chocolate cravings, gives me an instant energy boost that lasts all morning and it has helped me stay regular and keep my body cleansed of the junk I put into it from time to time (no one is perfect.)
I will be posting my accountability pictures this weekend so you can see what I look like now and I will do 30-day updates so you can see what kind of results I get this round.
Thanks for stopping by! I hope you will follow me and watch my progress over the next 11.5 weeks. Feel free to comment on any of my posts. If you want to contact me for help on your personal health and fitness journey, please email me at jimwyatt556@gmail.com and I will be happy to help you any way I can.
To your health and fitness,
jw
Monday, August 1, 2011
Re-Starting with the $100,000 Beachbody Challenge!!
Hi everyone!
I have been "resting" my body for the past few weeks trying to recover from overtraining and a number of personal issues I have been dealing with over the past two months or so. Unfortunately, I should have stayed on my health program instead of letting life get in the way and distract me from one of the most important aspects of my healthy lifestyle, that is to stay focused and keep moving forward.
The result of my lack of discipline has caused me to go from 194 pounds back up to 207.4 pounds in about 10 weeks of sporadic exercise and slacking off on my nutrition. I can see how sudden events cause high levels of stress and you can lose focus on what is important to your personal health and fitness levels. I am a perfect example of what NOT to do! Eventhough I know better and have learned how to do the right things when it comes to my health, I allowed myself to fall right off the grid and back into a very unhealthy lifestyle.
Now, I don't have the energy I had only a few weeks ago and my my sleep pattern has been disrupted due to issues I really have no control over. This is having a negative impact on my overall health and well-being. I am tired all day long and end up falling asleep on the couch when I know I should be doing my daily workout routine. Then waking up and going to bed and not being able to fall asleep, resulting in less restfull sleep and lower energy levels during the day. This is a viscious cycle once you get in the pattern. I have to break that pattern and force myself to do my workouts and get in bed at a decent time.
To make matters worse, all the events in the past couple of months have resulted in me eating less nutritious and not as clean as I know I should. Instead of sticking to my plan, I made a bad decision for convenience to eat fast food to get me through all the hospital travel, court issues, and lawyer visits. The reality is that I needed to be eating especially clean and exercising consistently to cope better but I was doing the exact opposite. One thing I did manage to stick with was drinking my Shakeology almost every day. At least I was getting some healthy nutrition in spite of my lack of overall discipline. In the end, that probably kept me from gaining even more weight.
Over the past couple of weeks, I have let my body rest as much as possible and didn't do any of my workouts. I wanted to give my body complete rest as much as possible. I also refocused on my nutrition and have come up with a plan to eat better in the future. Now, all I need to do is add my workouts back into my daily routine and I will be back on track. And lastly, I have been getting more restful sleep by going to bed on time and getting up consistently to get my biological clock back on track. I have been averaging about 7 hours per night of restful sleep, which is on target for me personally.
As you know I have been using Beachbody workout programs since January of 2009 when I first "pushed play." The great thing is that I already own the solution to my fitness. I don't have to go out and buy anything else. All I need to do is get back on track and start using the programs again. With that in mind, I have decided to do a hybrid 12 week program that includes three of the workouts I used to lose 41 pounds of fat in 10 months and sustain that for over a year. I already know what to do, and how to do it, so my plan is simple.
Beachbody developes their programs over a 12 week "round" and for the most of their programs they are devided into 3 4-week blocks or phases. So to continue to recover, but get back to my workout routines, I have decided to do the Power 90 (P90) Boot camp for the first 4 weeks, then do the P90 Master Series workouts for the second 4 weeks and then finish this round with P90X Phase III as my closeout phase.
The reason I have decided to do a hybrid is that I already know how to do the programs and how they affect my body. Since I haven't been working out for a while, it will be like starting over so I don't want to risk further injury by over-doing it. Rather, I can use the different programs to quickly ramp up my fitness and get back on track in 12 weeks instead of several 36 months if I redo the programs individually.
I am confident that if I am consistent, and push myself to my personal limit and then just a little more, I will be right back where I need to be. So today is my Day 1 of my 12 week program. I plan to post at least once a week about my progress and let you know how it is going and what challenges I am facing. This will also help me be accountable and keep me on track.
I ask that you follow my blog and watch me to make sure I am posting regularily so I will be accountable. I would appreciate your support by helping me out. Make sure you bust on me if I slack off on my posts. I will post at least once a week and hopefully more if I have time.
Also, if you are interested in trying one of the programs and entering Beachbody's $100,000 challenge, let me know. I can be reached at jimwyatt556@gmail.com I will coach you for FREE and help you help us end the trend of obesity in the US.
To your health and fitness,
jw
I have been "resting" my body for the past few weeks trying to recover from overtraining and a number of personal issues I have been dealing with over the past two months or so. Unfortunately, I should have stayed on my health program instead of letting life get in the way and distract me from one of the most important aspects of my healthy lifestyle, that is to stay focused and keep moving forward.
The result of my lack of discipline has caused me to go from 194 pounds back up to 207.4 pounds in about 10 weeks of sporadic exercise and slacking off on my nutrition. I can see how sudden events cause high levels of stress and you can lose focus on what is important to your personal health and fitness levels. I am a perfect example of what NOT to do! Eventhough I know better and have learned how to do the right things when it comes to my health, I allowed myself to fall right off the grid and back into a very unhealthy lifestyle.
Now, I don't have the energy I had only a few weeks ago and my my sleep pattern has been disrupted due to issues I really have no control over. This is having a negative impact on my overall health and well-being. I am tired all day long and end up falling asleep on the couch when I know I should be doing my daily workout routine. Then waking up and going to bed and not being able to fall asleep, resulting in less restfull sleep and lower energy levels during the day. This is a viscious cycle once you get in the pattern. I have to break that pattern and force myself to do my workouts and get in bed at a decent time.
To make matters worse, all the events in the past couple of months have resulted in me eating less nutritious and not as clean as I know I should. Instead of sticking to my plan, I made a bad decision for convenience to eat fast food to get me through all the hospital travel, court issues, and lawyer visits. The reality is that I needed to be eating especially clean and exercising consistently to cope better but I was doing the exact opposite. One thing I did manage to stick with was drinking my Shakeology almost every day. At least I was getting some healthy nutrition in spite of my lack of overall discipline. In the end, that probably kept me from gaining even more weight.
Over the past couple of weeks, I have let my body rest as much as possible and didn't do any of my workouts. I wanted to give my body complete rest as much as possible. I also refocused on my nutrition and have come up with a plan to eat better in the future. Now, all I need to do is add my workouts back into my daily routine and I will be back on track. And lastly, I have been getting more restful sleep by going to bed on time and getting up consistently to get my biological clock back on track. I have been averaging about 7 hours per night of restful sleep, which is on target for me personally.
As you know I have been using Beachbody workout programs since January of 2009 when I first "pushed play." The great thing is that I already own the solution to my fitness. I don't have to go out and buy anything else. All I need to do is get back on track and start using the programs again. With that in mind, I have decided to do a hybrid 12 week program that includes three of the workouts I used to lose 41 pounds of fat in 10 months and sustain that for over a year. I already know what to do, and how to do it, so my plan is simple.
Beachbody developes their programs over a 12 week "round" and for the most of their programs they are devided into 3 4-week blocks or phases. So to continue to recover, but get back to my workout routines, I have decided to do the Power 90 (P90) Boot camp for the first 4 weeks, then do the P90 Master Series workouts for the second 4 weeks and then finish this round with P90X Phase III as my closeout phase.
The reason I have decided to do a hybrid is that I already know how to do the programs and how they affect my body. Since I haven't been working out for a while, it will be like starting over so I don't want to risk further injury by over-doing it. Rather, I can use the different programs to quickly ramp up my fitness and get back on track in 12 weeks instead of several 36 months if I redo the programs individually.
I am confident that if I am consistent, and push myself to my personal limit and then just a little more, I will be right back where I need to be. So today is my Day 1 of my 12 week program. I plan to post at least once a week about my progress and let you know how it is going and what challenges I am facing. This will also help me be accountable and keep me on track.
I ask that you follow my blog and watch me to make sure I am posting regularily so I will be accountable. I would appreciate your support by helping me out. Make sure you bust on me if I slack off on my posts. I will post at least once a week and hopefully more if I have time.
Also, if you are interested in trying one of the programs and entering Beachbody's $100,000 challenge, let me know. I can be reached at jimwyatt556@gmail.com I will coach you for FREE and help you help us end the trend of obesity in the US.
To your health and fitness,
jw
Friday, July 29, 2011
Benefits of Fitness
FROM: The President's Council on Fitness
The human body was designed for activity, and by exercising regularly you’ll look and feel better—every day.
Remember, fitness is about improving muscular strength and endurance, cardiorespiratory strength and endurance, and flexibility through regular physical activity. That even includes things like walking the dog, folding the laundry, or playing tag with the kids.
Why Is Staying Active So Important?
Because the results are amazing:
A healthy heart
Regular physical activity can lower your blood pressure and cholesterol levels and can reduce the risk of illnesses such as type 2 diabetes or heart disease.
Strong bones
Exercise is necessary to build strong, healthy bones and can help slow the bone loss associated with getting older.
A sense of well-being
Being in good shape can give you more energy, reduce anxiety and depression, improve self-esteem, and help you better manage stress.
A good social life
Staying active is a great way to have fun, make new friends, and spend quality time with family.
Looking and feeling better
You look better when you’re in shape. Staying active helps you tone muscles and maintain a healthy weight—and can even improve your posture.
Get Started—Right Now!
If you’re reading this, you’re already on your way to a healthier you. Now, just do a little follow-through. Create an account with the President’s Challenge, and then choose a challenge. It doesn’t matter if you’re new to physical activity or an Ironman competitor—we have a program for you.
The time is now. You’ll notice the difference right away, in your body and your mind.
Also, if you are looking for a workout program that you can do in the privacy of your own home, click HERE to see what is available for you and will help you earn a certificate from the President's Council on Fitness!
To your health and fitness!
jw
The human body was designed for activity, and by exercising regularly you’ll look and feel better—every day.
Remember, fitness is about improving muscular strength and endurance, cardiorespiratory strength and endurance, and flexibility through regular physical activity. That even includes things like walking the dog, folding the laundry, or playing tag with the kids.
Why Is Staying Active So Important?
Because the results are amazing:
A healthy heart
Regular physical activity can lower your blood pressure and cholesterol levels and can reduce the risk of illnesses such as type 2 diabetes or heart disease.
Strong bones
Exercise is necessary to build strong, healthy bones and can help slow the bone loss associated with getting older.
A sense of well-being
Being in good shape can give you more energy, reduce anxiety and depression, improve self-esteem, and help you better manage stress.
A good social life
Staying active is a great way to have fun, make new friends, and spend quality time with family.
Looking and feeling better
You look better when you’re in shape. Staying active helps you tone muscles and maintain a healthy weight—and can even improve your posture.
Get Started—Right Now!
If you’re reading this, you’re already on your way to a healthier you. Now, just do a little follow-through. Create an account with the President’s Challenge, and then choose a challenge. It doesn’t matter if you’re new to physical activity or an Ironman competitor—we have a program for you.
The time is now. You’ll notice the difference right away, in your body and your mind.
Also, if you are looking for a workout program that you can do in the privacy of your own home, click HERE to see what is available for you and will help you earn a certificate from the President's Council on Fitness!
To your health and fitness!
jw
Wednesday, July 13, 2011
Is P90X the RIGHT program for you?
I completed my first round of P90X in Oct 09. By the end of the program I had lost a total of 41 pounds, been taken off two blood pressure medications, and lowered my overall cholesterol and was literally in the best shape of my life. The “X” in P90X stands for extreme. In other words, this is not a beginner program. It can be used by beginners but you really have to be committed to the program and modify the workouts heavily to prevent injury and get through the whole 12 weeks. Even though this program will work for anyone who can gut it out for the whole 90 days, it may not be the best program for those who have never worked out, or haven't worked out for a long period of time.
Our society has become more sedentary and we don’t get the physical activity we did only a few decades ago when we still had industry and agriculture in our country. Now, everything is outsourced to poorer countries that will do the labor for less money leaving people here without much need to be physically active outside of a few games of touch football in the summer, or an occasional swim in the community pool. Other than that, we pretty much sit in front of a computer all day or the TV at night. We are slowly turning to mush and the Centers for Disease Control has been sounding the alarm for many years, but no one is listening.
In Dec 08, I had a doctor’s appointment and my doctor told me I was pre-diabetic and I had a choice. I could either start exercising regularly and eating better, or I could be placed on diabetes medication for the rest of my life. I was already on two blood pressure medications and at the heaviest I'd ever been at 234 pounds. After 2 heart attacks in my early 40s and a stent already in my chest, I knew I had to make a change in my life if I wanted to live. I had to do something to stop and reverse the downward spiral I was in. I felt I had to take responsibility for my own health and fitness. What the doctors were doing, wasn’t working.
I had abused my body for so long, I really didn’t know where to turn.
In the past, I had tried all the gimmicks, like diet pills, fad diets, Ab crunch machines, that electric abdominal cruncher belt, and so forth. I don’t know how much money I wasted over the years trying to find an “easy” fix to my weight and health problem. Some of it worked in the short term, but nothing lasted. All the while, I was staying up late at night watching the infomercials, including P90X while I lay on the couch stuffing my face with potato chips, popcorn and ice cream. I had lost all my strength and energy and was too lazy to do anything about it. I had too many excuses. I had heart attacks, I had bad knees and feet, I was too heavy to do anything strenuous, and on and on. But when my doctor told me I was going to be put on the diabetes medication, I had to do something about it.
I knew I needed to do something drastic. Since I had seen P90X so many times, I decided to do some research on-line to find out more about it. I figured it was just another sales pitch like all the other things I had tried in the past and it cost $120 plus shipping so I didn’t want to waste even more money. As I researched the program, I found the PDF file for the Fit Test you can take to see if you are a good candidate for the program. I downloaded it and promptly failed the test. The web site I was on recommended I NOT buy P90X as my workout program!! I was so unhealthy; the company didn’t want to sell me their product. That really sucked. However, the website recommended I start with a “foundation” program to build my basic fitness level before attempting to do something as extreme ad P90X.
The programs that were recommended were Power 90 (P90) by Tony Horton; Turbo Jam by Chelene Johnson, Hip Hop Abs by Shaun Thompson, or Slim in 6 by Debbie Siebers as the basic programs to use to start my journey back to health and fitness. I had never heard of any of these programs but I am glad I didn’t waste my money starting with P90X. I don’t think I would have been able to complete that program as unhealthy as I was at the time. Since I really wanted to do P90X, I decided to give P90 a try because Tony Horton created both programs. Also, the foundation programs are about $60 instead of $120 for the advanced programs so I stood to lose less money if I didn’t like the program. As it turns out, all of Beachbody’s programs give you a 30 or 90 day money back guarantee and I have found they honor their commitment to the public with their guarantees. So the risk was reduced to nothing but my shipping costs if I decided to send it back. What did I have to lose? Nothing but a few pounds as it turned out.
So I ordered P90 and pushed play for the first time on 5 Jan 09, the day I received the program in the mail. The first workout was called Sweat 1 and 2. It was about 30 minutes long and in hind sight, was a very basic program. But by the time I finished the workout, I was laying on the floor in a puddle of sweat thinking I was going to die at any minute! LOL! Needless to say, I survived that first workout and the next day did a workout called Sculpt 1 and 2. It was hard too but I managed to get through that one also. I remember thinking about the cliché that “What doesn’t kill you only makes you stronger” and I was determined to make it through at least the first week, which was basically just repeating the Sweat routine then the Sculpt routine for 6 days and then you get to have a rest day on day 7. Then you just repeat the workouts every week until you feel you are able to keep up, then you move on to Sweat and Sculpt 3 and 4 which increased the time to about 35 or 40 minutes.
I committed myself to this workout program for the whole 90 days and ended up losing 18 pounds of body fat and increasing my lean muscle mass just using my body weight and a couple of dumbbells. I could have lost more weight, but I didn’t follow the nutrition guide, I just kept eating fast food and drinking Pepsi like I had over the years and still got good results. I was totally pleased with my results and felt better than I had since before my first heart attack ten years earlier. I figured if I lost 18 pounds in 12 weeks, I could lose 30 pounds in a year, so I set that as my personal goal for the year. I also decided to get a copy of the P90 Master Series tapes to keep challenging myself, which ultimately turned out to be a perfect transition program for me between P90 and P90X.
The master series workouts are about 40-50 minutes each and introduce new exercises to keep your body guessing and improving. By the time I finished that round, I had started cleaning up my diet and had lost a total of 28 pounds in only 24 weeks. I was also confident that I was ready for the extreme challenge of P90X, so I finally ordered it and made up my mind that I was going to do my very best for the 12 weeks and then I would know that the program either works, or is just a bunch of hype. I have to say, it is a very demanding fitness program. I was sore all over the first week and the workouts are about 60 minutes each except for Yoga X, which is 90 minutes long. Everyone of the workouts kicked my butt and I had to modify many of the exercises but the program shows you how to modify and still get results.
By the time I finished my first round of P90X in Oct of 2009, I had lost 41 pounds, come off both blood pressure medications, was low risk for type 2 diabetes, and lowered my cholesterol to an overall 82! My doctor couldn’t believe how well I had done in such a short period of time. Along the way, I also won $1,000 dollars in the Beachbody Million Dollar Body Game for my transformation story. You can check it out HERE. I hadn't even finished the round of P90X when I won. Overall, I have exceeded every goal I set for myself and have managed to keep the weight off for over 2 years now. I have tried a lot of the workout programs and each one of them work to improve your health and overall fitness level if you just follow the program as designed and do the nutrition plan. You will get great results, or your money back, it is as simple as that.
I believe Beachbody has the ultimate solution to the obesity epidemic in our country. They use a three-pronged approach that is proven by science to be the best way to regain your health and sustain it over time. Beachbody produces the best workout programs in the industry today, period. Each program has a specific nutrition guide designed for that program. Then you get a FREE coach assigned to you to help you succeed and get the maximum results from your program. These three things combined give you the best chance to achieve your goals and get into the best shape of your life. It has worked for millions of people, and it will work for you if you decide you want to live a better lifestyle, commit do one of the programs, you will succeed in getting healthy and fit. Now, it's up to you! What are you going to do about it?
If you want to find out more about our fitness programs, the Beachbody community, or the coaching opportunity, just check out my website HERE.
To your health and fitness,
jw
Our society has become more sedentary and we don’t get the physical activity we did only a few decades ago when we still had industry and agriculture in our country. Now, everything is outsourced to poorer countries that will do the labor for less money leaving people here without much need to be physically active outside of a few games of touch football in the summer, or an occasional swim in the community pool. Other than that, we pretty much sit in front of a computer all day or the TV at night. We are slowly turning to mush and the Centers for Disease Control has been sounding the alarm for many years, but no one is listening.
In Dec 08, I had a doctor’s appointment and my doctor told me I was pre-diabetic and I had a choice. I could either start exercising regularly and eating better, or I could be placed on diabetes medication for the rest of my life. I was already on two blood pressure medications and at the heaviest I'd ever been at 234 pounds. After 2 heart attacks in my early 40s and a stent already in my chest, I knew I had to make a change in my life if I wanted to live. I had to do something to stop and reverse the downward spiral I was in. I felt I had to take responsibility for my own health and fitness. What the doctors were doing, wasn’t working.
I had abused my body for so long, I really didn’t know where to turn.
In the past, I had tried all the gimmicks, like diet pills, fad diets, Ab crunch machines, that electric abdominal cruncher belt, and so forth. I don’t know how much money I wasted over the years trying to find an “easy” fix to my weight and health problem. Some of it worked in the short term, but nothing lasted. All the while, I was staying up late at night watching the infomercials, including P90X while I lay on the couch stuffing my face with potato chips, popcorn and ice cream. I had lost all my strength and energy and was too lazy to do anything about it. I had too many excuses. I had heart attacks, I had bad knees and feet, I was too heavy to do anything strenuous, and on and on. But when my doctor told me I was going to be put on the diabetes medication, I had to do something about it.
I knew I needed to do something drastic. Since I had seen P90X so many times, I decided to do some research on-line to find out more about it. I figured it was just another sales pitch like all the other things I had tried in the past and it cost $120 plus shipping so I didn’t want to waste even more money. As I researched the program, I found the PDF file for the Fit Test you can take to see if you are a good candidate for the program. I downloaded it and promptly failed the test. The web site I was on recommended I NOT buy P90X as my workout program!! I was so unhealthy; the company didn’t want to sell me their product. That really sucked. However, the website recommended I start with a “foundation” program to build my basic fitness level before attempting to do something as extreme ad P90X.
The programs that were recommended were Power 90 (P90) by Tony Horton; Turbo Jam by Chelene Johnson, Hip Hop Abs by Shaun Thompson, or Slim in 6 by Debbie Siebers as the basic programs to use to start my journey back to health and fitness. I had never heard of any of these programs but I am glad I didn’t waste my money starting with P90X. I don’t think I would have been able to complete that program as unhealthy as I was at the time. Since I really wanted to do P90X, I decided to give P90 a try because Tony Horton created both programs. Also, the foundation programs are about $60 instead of $120 for the advanced programs so I stood to lose less money if I didn’t like the program. As it turns out, all of Beachbody’s programs give you a 30 or 90 day money back guarantee and I have found they honor their commitment to the public with their guarantees. So the risk was reduced to nothing but my shipping costs if I decided to send it back. What did I have to lose? Nothing but a few pounds as it turned out.
So I ordered P90 and pushed play for the first time on 5 Jan 09, the day I received the program in the mail. The first workout was called Sweat 1 and 2. It was about 30 minutes long and in hind sight, was a very basic program. But by the time I finished the workout, I was laying on the floor in a puddle of sweat thinking I was going to die at any minute! LOL! Needless to say, I survived that first workout and the next day did a workout called Sculpt 1 and 2. It was hard too but I managed to get through that one also. I remember thinking about the cliché that “What doesn’t kill you only makes you stronger” and I was determined to make it through at least the first week, which was basically just repeating the Sweat routine then the Sculpt routine for 6 days and then you get to have a rest day on day 7. Then you just repeat the workouts every week until you feel you are able to keep up, then you move on to Sweat and Sculpt 3 and 4 which increased the time to about 35 or 40 minutes.
I committed myself to this workout program for the whole 90 days and ended up losing 18 pounds of body fat and increasing my lean muscle mass just using my body weight and a couple of dumbbells. I could have lost more weight, but I didn’t follow the nutrition guide, I just kept eating fast food and drinking Pepsi like I had over the years and still got good results. I was totally pleased with my results and felt better than I had since before my first heart attack ten years earlier. I figured if I lost 18 pounds in 12 weeks, I could lose 30 pounds in a year, so I set that as my personal goal for the year. I also decided to get a copy of the P90 Master Series tapes to keep challenging myself, which ultimately turned out to be a perfect transition program for me between P90 and P90X.
The master series workouts are about 40-50 minutes each and introduce new exercises to keep your body guessing and improving. By the time I finished that round, I had started cleaning up my diet and had lost a total of 28 pounds in only 24 weeks. I was also confident that I was ready for the extreme challenge of P90X, so I finally ordered it and made up my mind that I was going to do my very best for the 12 weeks and then I would know that the program either works, or is just a bunch of hype. I have to say, it is a very demanding fitness program. I was sore all over the first week and the workouts are about 60 minutes each except for Yoga X, which is 90 minutes long. Everyone of the workouts kicked my butt and I had to modify many of the exercises but the program shows you how to modify and still get results.
By the time I finished my first round of P90X in Oct of 2009, I had lost 41 pounds, come off both blood pressure medications, was low risk for type 2 diabetes, and lowered my cholesterol to an overall 82! My doctor couldn’t believe how well I had done in such a short period of time. Along the way, I also won $1,000 dollars in the Beachbody Million Dollar Body Game for my transformation story. You can check it out HERE. I hadn't even finished the round of P90X when I won. Overall, I have exceeded every goal I set for myself and have managed to keep the weight off for over 2 years now. I have tried a lot of the workout programs and each one of them work to improve your health and overall fitness level if you just follow the program as designed and do the nutrition plan. You will get great results, or your money back, it is as simple as that.
I believe Beachbody has the ultimate solution to the obesity epidemic in our country. They use a three-pronged approach that is proven by science to be the best way to regain your health and sustain it over time. Beachbody produces the best workout programs in the industry today, period. Each program has a specific nutrition guide designed for that program. Then you get a FREE coach assigned to you to help you succeed and get the maximum results from your program. These three things combined give you the best chance to achieve your goals and get into the best shape of your life. It has worked for millions of people, and it will work for you if you decide you want to live a better lifestyle, commit do one of the programs, you will succeed in getting healthy and fit. Now, it's up to you! What are you going to do about it?
If you want to find out more about our fitness programs, the Beachbody community, or the coaching opportunity, just check out my website HERE.
To your health and fitness,
jw
Friday, April 29, 2011
Tony Horton's 11 Laws for a Lifetime of Fitness
I have literally changed my life using various Beachbody workout programs including the Power 90 Boot Camp, Power 90 Master Series and finally P90X, which is the advanced workout program developed by Tony Horton and Beachbody.
Tony Horton has made a positive impact on my life and many millions of people from all over the world with his workout programs that people can do in the convenience and privacy of their homes. No need for a expensive gym membership and no room full of special weight lifting machines. You can achieve amazing results by using the workout program, the nutrition guide that comes with the program, your body weight, and a couple of dumbells and a pull-up bar.
Tony's passion and philosophy is that people will live a better quality of life if they practice some simple principles or "laws" every day that will enhance your lifestyle and help you live a happy and abundant life. I wanted to share with you his thoughts, so here they are; Tony Horton's 11 Laws of fitness to help you stay on track with your new fitness lifestyle.
1. Variety. Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious, creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.
2. Consistency. Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently; provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.
3. Intensity. YOU'RE TOUGHER THAN YOU THINK. The fear of pain or injury from working out is a mindset steeped in failure. You must learn to "Find the Line." Do the extra rep or two, increase your range of motion, and increase resistance as you get stronger. Intensity goes hand in hand with Variety and Consistency. The combination of the three work together as a triad that creates a platform for success. The programs provide variety. Your plan will keep you consistent.
4. Purpose. Your purpose is to have a better life. Exercise and eating right help you feel better. When you feel better, you do more. When you do more, you meet other people. A healthy lifestyle gives us the energy to be better than before. We want to participate, share, communicate, and build a community have purpose in our lives. If you had never found Beachbody, you might be right back where you were isolated, with nothing to share, no purpose, because you weren't doing anything with anyone.
5. Reality. Why do we want life to be different than it is? Why do we think about who we were and who we're going to be more than who we are? We certainly talk a good game about who we are now. Why do we try to predict the future with the hope that wishful thinking is enough to change it? Life is NOT the way it was. It's the way it is. Life is not our fantasy predictions of the future or our glory days of the past. Life is that thing that is happening to you as you read this. We fall into the trap of living in the past and future because right here is not good enough. Back then and up there are keeping you from right now.
6. Sports. Take the onus off of weight, inches, and body fat percentages and put the focus on MOVING - from dancing, rock climbing, and mountain biking to table tennis. I love that ping-pong! Think in terms of "can do" instead of "look like." Sports are fun and help develop balance and coordination which in turn accelerates your results. Jump, kick, run, spin, throw, skate, shoot, hit, score, compete . . . PLAY!
7. The Plan. SCHEDULE ALL WORKOUTS IN ADVANCE. This creates accountability. Plan an entire month ahead of time. Try to schedule as many workouts as possible with friends who have similar goals. WOWY was developed so that we could find an easy and effective way to stay accountable and work out together. Now we've got people in Trumbull, CT (my hometown), doing Power 90 at the same time with people in Hollywood. That is cool!
8. Sleep (and stress). Stressed out, sleep-deprived people don't eat right and exercise regularly. Stress depletes energy, strength, and desire, while poor sleep habits affect your moods and immune function along with cognitive and motor performance. Burning the candle at both ends makes it impossible to be fit and healthy.
9. Loving It. Exercise and workouts involve commitment, determination, planning, consistency, and intensity. If you don't like what you're doing, there's no way on earth you'll succeed. Enthusiasm is a very big piece of the puzzle. Get creative and stay curious. If you enjoy doing Power 90 exclusively and it works for you, then keep doing it until it doesn't. If you get part way through P90X and it's not your cup of tea, then stop, and do something else. Something's got to bring you back day after day, week after week. Love it (tolerate it) or leave it.
10. Flexibility. Flexibility is the fountain of youth. Flexible people are much less prone to injury. Yoga and stretching allow you to bring more intensity to your workouts. Flexibility is the key component to becoming less vulnerable and more durable. Aging has a funny way of making everything we do harder. Staying limber and flexible is the way to prevent that from happening.
11. Food and Supplements. You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy and recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet.
Tony Horton has made a positive impact on my life and many millions of people from all over the world with his workout programs that people can do in the convenience and privacy of their homes. No need for a expensive gym membership and no room full of special weight lifting machines. You can achieve amazing results by using the workout program, the nutrition guide that comes with the program, your body weight, and a couple of dumbells and a pull-up bar.
Tony's passion and philosophy is that people will live a better quality of life if they practice some simple principles or "laws" every day that will enhance your lifestyle and help you live a happy and abundant life. I wanted to share with you his thoughts, so here they are; Tony Horton's 11 Laws of fitness to help you stay on track with your new fitness lifestyle.
1. Variety. Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious, creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.
2. Consistency. Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently; provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.
3. Intensity. YOU'RE TOUGHER THAN YOU THINK. The fear of pain or injury from working out is a mindset steeped in failure. You must learn to "Find the Line." Do the extra rep or two, increase your range of motion, and increase resistance as you get stronger. Intensity goes hand in hand with Variety and Consistency. The combination of the three work together as a triad that creates a platform for success. The programs provide variety. Your plan will keep you consistent.
4. Purpose. Your purpose is to have a better life. Exercise and eating right help you feel better. When you feel better, you do more. When you do more, you meet other people. A healthy lifestyle gives us the energy to be better than before. We want to participate, share, communicate, and build a community have purpose in our lives. If you had never found Beachbody, you might be right back where you were isolated, with nothing to share, no purpose, because you weren't doing anything with anyone.
5. Reality. Why do we want life to be different than it is? Why do we think about who we were and who we're going to be more than who we are? We certainly talk a good game about who we are now. Why do we try to predict the future with the hope that wishful thinking is enough to change it? Life is NOT the way it was. It's the way it is. Life is not our fantasy predictions of the future or our glory days of the past. Life is that thing that is happening to you as you read this. We fall into the trap of living in the past and future because right here is not good enough. Back then and up there are keeping you from right now.
6. Sports. Take the onus off of weight, inches, and body fat percentages and put the focus on MOVING - from dancing, rock climbing, and mountain biking to table tennis. I love that ping-pong! Think in terms of "can do" instead of "look like." Sports are fun and help develop balance and coordination which in turn accelerates your results. Jump, kick, run, spin, throw, skate, shoot, hit, score, compete . . . PLAY!
7. The Plan. SCHEDULE ALL WORKOUTS IN ADVANCE. This creates accountability. Plan an entire month ahead of time. Try to schedule as many workouts as possible with friends who have similar goals. WOWY was developed so that we could find an easy and effective way to stay accountable and work out together. Now we've got people in Trumbull, CT (my hometown), doing Power 90 at the same time with people in Hollywood. That is cool!
8. Sleep (and stress). Stressed out, sleep-deprived people don't eat right and exercise regularly. Stress depletes energy, strength, and desire, while poor sleep habits affect your moods and immune function along with cognitive and motor performance. Burning the candle at both ends makes it impossible to be fit and healthy.
9. Loving It. Exercise and workouts involve commitment, determination, planning, consistency, and intensity. If you don't like what you're doing, there's no way on earth you'll succeed. Enthusiasm is a very big piece of the puzzle. Get creative and stay curious. If you enjoy doing Power 90 exclusively and it works for you, then keep doing it until it doesn't. If you get part way through P90X and it's not your cup of tea, then stop, and do something else. Something's got to bring you back day after day, week after week. Love it (tolerate it) or leave it.
10. Flexibility. Flexibility is the fountain of youth. Flexible people are much less prone to injury. Yoga and stretching allow you to bring more intensity to your workouts. Flexibility is the key component to becoming less vulnerable and more durable. Aging has a funny way of making everything we do harder. Staying limber and flexible is the way to prevent that from happening.
11. Food and Supplements. You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy and recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet.
Thursday, April 28, 2011
A Message from Tony Horton, Creator of P90X
Be Part of the Solution
Boys and girls,
I'm unaware of your financial situation but I do believe that you're reading this page because you care about your health and fitness. If you have plenty of income and love your job then what I’m about to tell you might not be for you. If you're not thrilled with the way you make a living, would like extra income, love Beachbody products, like the way they make you look and feel, enjoy helping other people feel and look better, enjoy setting your own hours, get excited about being the captain of your own ship as opposed to working for the man - then listen up.
The reality is, your health and fitness moves beyond you. It impacts the people around you. You (whether you like it or not) have the power to change lives based solely on your own personal transformation. Inadvertently you become a catalyst for change. This is how I got started. I was clueless, asked a few questions based on my need to be strong and healthy, stayed with it and people in my life wanted to know what I was doing. Simple yet powerful.
If you want to share what you've learned with people in your life who want better health (and could use extra income in the process) then you should consider becoming a Team Beachbody Coach. I felt so strongly about this program that I’ve encouraged many of my friends to become coaches, even my own sister. She is doing great (even though my contract with Beachbody won’t let me help her). She is a perfect example of someone who had plenty of doubt and hesitation regarding the coaching opportunity and still found a way to make it work for her. A busy working wife and mother with three very active kids doesn't sound like a good candidate to start an in-home multi-level marketing company. Did you say multi level marketing? What? Ick! You mean pyramid scheme right? Okay chill out. All these fears would be true if BeachBody were selling hats or kitty liter, but this is Beachbody people! The number 1 in-home fitness company on the planet! P90X is steadily becoming the most popular fitness system in US history. Shakeology is the revolutionary replacement meal on the market today. We sell life-altering change - not soap. Tens of thousands of regular folk around this country are doing something they love because of this coach opportunity.
The unemployment rate still hovers around 10% but it doesn't have to be that way if more people were willing to see that new opportunities exist all around them. The Team Beachbody Coaching opportunity is one of them. Health care companies, pharmaceutical companies and our government are not capable of solving this obesity crisis and we can't wait around for them to do it. The crisis is now and the answer is YOU! I know that sounds a bit Rah Rah but it's true.
Cynics don't need to apply, but if you're sick and tired of the status quo and want to make a difference in your own life and in the lives of those around you, then open the door. The two major issues of our time - the health care issue and unemployment rate could be resolved if a million more people in this country decided to get healthy and share the wealth. This is a brand new industry waiting to explode. It's not happening in boardrooms or factories – it’s happening in the homes of tens of thousands of Team Beachbody Coaches and in the homes of their customers. With a tiny investment (actually the company is waiving the enrollment fee through the end of 2010) and a willingness to help people the sky's the limit.
TH-
Boys and girls,
I'm unaware of your financial situation but I do believe that you're reading this page because you care about your health and fitness. If you have plenty of income and love your job then what I’m about to tell you might not be for you. If you're not thrilled with the way you make a living, would like extra income, love Beachbody products, like the way they make you look and feel, enjoy helping other people feel and look better, enjoy setting your own hours, get excited about being the captain of your own ship as opposed to working for the man - then listen up.
The reality is, your health and fitness moves beyond you. It impacts the people around you. You (whether you like it or not) have the power to change lives based solely on your own personal transformation. Inadvertently you become a catalyst for change. This is how I got started. I was clueless, asked a few questions based on my need to be strong and healthy, stayed with it and people in my life wanted to know what I was doing. Simple yet powerful.
If you want to share what you've learned with people in your life who want better health (and could use extra income in the process) then you should consider becoming a Team Beachbody Coach. I felt so strongly about this program that I’ve encouraged many of my friends to become coaches, even my own sister. She is doing great (even though my contract with Beachbody won’t let me help her). She is a perfect example of someone who had plenty of doubt and hesitation regarding the coaching opportunity and still found a way to make it work for her. A busy working wife and mother with three very active kids doesn't sound like a good candidate to start an in-home multi-level marketing company. Did you say multi level marketing? What? Ick! You mean pyramid scheme right? Okay chill out. All these fears would be true if BeachBody were selling hats or kitty liter, but this is Beachbody people! The number 1 in-home fitness company on the planet! P90X is steadily becoming the most popular fitness system in US history. Shakeology is the revolutionary replacement meal on the market today. We sell life-altering change - not soap. Tens of thousands of regular folk around this country are doing something they love because of this coach opportunity.
The unemployment rate still hovers around 10% but it doesn't have to be that way if more people were willing to see that new opportunities exist all around them. The Team Beachbody Coaching opportunity is one of them. Health care companies, pharmaceutical companies and our government are not capable of solving this obesity crisis and we can't wait around for them to do it. The crisis is now and the answer is YOU! I know that sounds a bit Rah Rah but it's true.
Cynics don't need to apply, but if you're sick and tired of the status quo and want to make a difference in your own life and in the lives of those around you, then open the door. The two major issues of our time - the health care issue and unemployment rate could be resolved if a million more people in this country decided to get healthy and share the wealth. This is a brand new industry waiting to explode. It's not happening in boardrooms or factories – it’s happening in the homes of tens of thousands of Team Beachbody Coaches and in the homes of their customers. With a tiny investment (actually the company is waiving the enrollment fee through the end of 2010) and a willingness to help people the sky's the limit.
TH-
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